I graduated C25K back in early June and have since been running on alternate days increasing distance gradually on long runs every week or two. I’ve been trying to keep my HR low at less than 140 bpm based on the MAF method so run like a snail. I did my first 10k and 11k a few weeks ago but had a foot niggle so rested for a couple of weeks. Got back running a couple of 5ks last week and thought I’ll get back on the long run today. Gentle cool breeze and very pleasant weather - not hot at all unlike all those hot muggy days past few days. Ran 8 miles at a snails pace in just under 1 hr 48 min (including 10k PB of 1:20:44) keeping average HR 137. One of those runs which felt like I could keep going for much longer as it felt so good and effortless!
I think for me the key thing about feeling great on these runs has been running slowly at lower HR/effort - I would encourage fellow new runners to work on slowing down - it’s really hard to do at first but is so addictive and enjoyable!
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Bluedanubein
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I absolutely subscribe to this 😊
Well done in 8 miles. It really is a terrific distance.
I’ve just started doing the MAF method. Good to hear your experience as I’m only a week in and it’s hard. I’m pretty convinced it’s the way to go for me longterm so I’m persevering. We have exercise restrictions in Melbourne due to Covid so I can only manage 2miles per run but hope to build up my weekly mileage by maf. Well done on 8 miles 👍🏻
Thank you and I agree it feels quite hard at first but for me at least it got much easier within just a few weeks. It’s so strange with all the Covid restrictions which I guess we all have to live intermittently with for the time being - but at least we’ve got our runs to look forward to!
Well done on what sounds like a great run!!! This is really interesting- I graduated at a similar time and just did a 7 miler. I decided today to concentrate on my heart rate rather than pace. However it still hovered between 150 and 160 as I have an obsession with keeping my long run pace below 6:40/6:45 which is stupid- my competitive side is finding it hard to let go! I did end up a bit slower than my 10k pace today and I could have carried on a bit beyond 7 miles which is progress, but I know my HR should be lower for longer runs so will take a look at the MAF method. Otherwise I fear I will never manage even 8 miles!! Thanks for posting this. Also do you eat anything? All my runs to date have been first thing so no food, (I do take an emergency jelly baby) but I think maybe I should eat something beforehand. I am really not sure!!
Thank you and congratulations on the 7 miler sounds amazing! It was quite difficult to begin with but it’s not been too many weeks and I feel i can easily control my HR now to stay low. Pace is another issue though and mine is really slow between 7 and 9 min/km when I’m running at low HR - I am just trusting that this will improve and tell myself it is irrelevant at this stage. The surprising bit for me doing slow HR running was the exhilarating feeling which I’m finding quite joyous and addictive which prompted me to write this post. There’s a lot written about MAF and although I’m naturally rebellious against one size fits all formulas I do find the concept of building aerobic base very compelling at this stage of training so plan to do it for the time being and will focus on speed later.
So far I’ve been going at various times day and late evening but don’t take any nutrition or fluids on runs - I’ve read various views about this but many say most people can sustain runs up to half marathon without fueling up. I think we will find out for ourselves and plan to listen to my body - I like imagining that at aerobic pace my body is efficiently burning fat for all its energy needs during these long and slow runs!
Thanks!! Yes it would be handy to burn off my excess wine and chocolate consumption!! What I am most interested in is how much you loved it- I end my long runs absolutely exhausted. I really enjoy it up to about 7k after which the fatigue starts to kick in. I have downloaded the MAF e-book already and you have inspired me to try it on my next long run- thank you!!!! It’s going to be hard as I need to keep my heart rate to 125 (I am 55). That’s sooooo low but I do like a challenge!! Thanks re nutrition, that’s good news so I shall continue for now with my 1 jelly baby 😀
Sounds like a great plan and I am so happy that what I’ve shared has helped a fellow runner- id love to hear how you and others find it! I actually never read the e book but just read some stuff off the website. Wouldn’t it be lovely if you were in due course running at your target pace of 6:40 at HR 125! I can vouch for the feeling of thrill and feeling energised after those runs - good luck with it!
Thank you!!! That would be amazing to run far with such a low HR- but having read the free e book I can see how the science stacks up. Thanks again for posting about it 😀
I found your post interesting about MAF technique of running and just looked it up on the internet. I have recently been suffering with Achilles trouble probably because I have been running to fast. Problem is I am addicted to speed ( I’m not that fast just my speed). I am also an older runner so my heart rate would have to be quite a lot lower than I have been running. The sensible me says I should try this. Did you do the MAF test to start? I need some kind of target to keep me going.
I can fully relate to the addiction with speed. When I read about MAF (someone on this forum was discussing it a few weeks ago) it just made sense to try it as I had just graduated C25K. I just got hooked to that instead as the quality of runs felt better and I was not huffing and puffing chasing PBs. I didn’t really do the MAF test but I have all my runs recorded on my Fitbit so can see my low HR pace improving. I like the idea that in a few months I would have built a strong aerobic base and then will focus on pace training. Good luck with trying this approach if it appeals to you, I am sure there is no one approach that fits everyone!
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