10k ... jeffing. Does it still count?

[lourunrun]

I've been flirting with Phil Maffetone for the last few months,🥰 but it's going nowhere! I was determined to give it a fair chance but at 59yrs my MAFF heartrate is only 121. I have tried to find a flattish route and run really slowly (which is surprisingly difficult) but I haven't really seen any improvement and still have to walk a lot to keep my heart rate below 121.

So I started making eyes at Jeff Galloway instead,😊 while still casting glances towards Phil. I have been Jeffing 60/30 but trying to keep the running slow and my heart rate down, which has been moderately successful.

I've also taken a bit of a fancy to Matt Fitzgerald 😍 with his 80/20 method, so have introduced a bit of higher heart rate training by running at a moderate speed uphill without worrying about increasing my heart rate, then bringing it back down on the downhill/flatter sections with Phil & Jeff, which makes it easier to find running routes as it's pretty hilly where I live.

So with Phil, Jeff & Matt in attendance I completed my first hilly 10k this morning in a pretty slow time of 1h24, but I feel like I've cheated a bit as I only ran for two thirds of the time. 🤔

[Juliet202 Graduate10]

Jeffing is absolutely legit !! Well done on 10k ! Best way to get there with less chance of injury, and still build stamina. I’m also a convert !!

[lourunrun in reply to Juliet202]

I want to be able to keep running into old age (I can't believe I say that as, pre C25K, I was an avowed non-runner) so remaining injury free is a priority.

[Hidden]

You ran part, right? So you ran, no? If you would have walked 9,50 km and ran 0,50 km, then I would call it a walk though 😉

I Jeff too, but I do 4:30 / 0:30, because with the short ratios I run too fast for my own good. I don't have fun then. I know my ratio is not according to the Jeffing rules, but it works for me and that is what counts. I can run longer and feel good due to Jeffing, Jeffing keeps me running.

[lourunrun in reply to Hidden]

That's interesting - so do you run your 4.30 minutes slowly? I find that keeping my run times shorter allows me to keep my heart rate a bit lower overall, altho' that is contrary to MAFF ideals which are to keep your heart rate below the recommended maximum all the time (at least initially)

[Hidden in reply to lourunrun]

I run slow, yes, about 6,4 km/h. I found that if I used the shorter ratios I wanted to compensate the walking more and I ran faster and faster. I know that is also the purpose of Jeffing, but the fast running did not feel good for me. I had no fun anymore and if I had continued with the short ratios, I would have stopped running.

4:30 / 0:30 is just perfect for me. A nice 'long' time to run on my favorite pace and the 30 sec walk is just enough to not drop my heart rate too hard but still give my body a bit of recuperation.

Yesterday I did a bit of fartlek too in the middle 2 of my 6 run intervals, which was a lot of fun too.

[Catwise Graduate10 60minGraduate in reply to Hidden]

I went through the same thing, about the same time that you were trying it I think. The shorter ratios made me really want to run faster to compensate for the walking, and I didn’t like it at all. I felt a lot of pressure to run fast to avoid totally ruining my overall pace. I also felt it occupied too much of my mind, I prefer to just run without thinking about things, whereas with those short ratios I was always thinking about when the next interval was coming. Now I do 1k:30, my 1km time is roughly 7 or 7:30.

[Hidden in reply to Catwise]

Amen, totally the same. I felt a pressure and was thinking about it how and what even when not running. It felt like too much. Now I have fun again, now I love running again. It's maybe not how it should be, but it is my way (I did it myyyyyy waaaaaay!) ☺

[lourunrun in reply to Hidden]

Thanks, I might try lengthening the running intervals and see how I get on.

[AlMorr Ambassador Graduate10]

Congratulations on completing your first 10K, jeffing is allowed. 😊 🏃🏾 🎓

To get your graduation badge and the word GRADUATE10 next to your username leave a message in the pinned posts on the right side of the healthunlocked February graduate10 homepage and tell the administrators that you have ran your first 10K.

[lourunrun in reply to AlMorr]

Thanks - will do. 🤩

[Tasha99 Graduate10]

Maffetone zones are too hard to stick to! I love Matt Fitzgerald 80/20 running! Try and run more but worry less about the 121! I try and keep my hr under 140 and I’m 45. Maybe aim for 130s?

[lourunrun in reply to Tasha99]

I think it might work if you are younger, but I gave it a fair chance and made no progress. So, yes,I think maybe 130s is more realistic.

[Tasha99 Graduate10 in reply to lourunrun]

No I think it’s too high for everyone unless you’re an elite athlete 🤣

Edit: I’ve just worked out mine with Maffetone and it’s 140! Last time I calculated I thought it was far too low! I must’ve got used too it now!

[lourunrun in reply to Tasha99]

Ah, but you are young!

[Tasha99 Graduate10 in reply to lourunrun]

Yes but heart rate drops as you get older. I’ve been doing this a year now. Slow process! Although I have got a low heart rate so that’s probably why it’s easier to stick to. Must be hard if you’re resting and max are naturally high too. My friend would not be able to do it with Maffetone as his heart rates are much higher than mine. I think the heart rate reserves method that you can use in garmin is more accurate. Try that and keep in zone 3.

[lourunrun in reply to Tasha99]

I have a low resting heart rate - around 55, but I haven't really tested my max. According to Garmin my max heart rate average over the last year (including the time I've been doing this low heart rate stuff!) was 180. So, I guess on that basis I could increase my zones a bit. Another thing to investigate!

I'm beginning to get to the point where I'm not quite sure what I'm trying to achieve! I guess the main thing is to keep things steady to avoid injury, which so far (touch wood) I have managed pretty well, give or take the odd niggle.

[Tasha99 Graduate10 in reply to lourunrun]

55 is fairly normal. Mine is around 40. My max is about 170. Try heart rate reserve and set your max to 185.

[Lifluf Graduate10]

Firstly, jeffing is not cheating but 121 is very low for a max heart rate. I'm older than you and my target is much higher. I don't think I could stay under 121 even on the flat!

[lourunrun in reply to Lifluf]

No, it just becomes really frustrating, although I have learned to run more slowly 🐢 which is probably a good thing.

[RunWillie Graduate10]

Hello lourunrun

I loved reading your post as I’ve done all of the above. I read Matt Fitzgerald book on 80/20 running, committed 3 months exclusively to MAF, followed by introducing Jeffing so I could run more as well as walk. 6 months later... I’m at last happy with where I’m at. I do all my weekday runs 30/30 Jeffing which keeps me at my MAF number. (134 for me so easier ) I run a faster 5k at ParkRun either 2:30 Jeffing or run all of it. Jeffing helps my time at ParkRun but I still love running a 5k with negative splits. My main goal is also to run into my old age injury free 🏃‍♀️❤️

[lourunrun in reply to RunWillie]

Haha. There is so much information out there. It's impossible to decide what is the best thing to do, but I'm thinking along the same lines as you. Maybe keeping one or two runs low heart rate

[lourunrun in reply to lourunrun]

(sorry phone seized up!) ... and then having one run for fun!

[RunWillie Graduate10 in reply to lourunrun]

I would go with what Tasha99 advised and not worry about your MAF number on two runs a week 👍🏻

[lourunrun in reply to RunWillie]

Yes, I it's too easy to become obsessed with all this information. The main thing is to run injury free and enjoy it! 😄

[RunWillie Graduate10]

Forgot to say well done on your 10k🥳

[lourunrun in reply to RunWillie]

Thanks. 😀

[skysue16 Graduate10]

Congratulations 👏 very well done for achieving 10k. Since I haven’t studied Jeff etc I found this post interesting but the ratios very confusing 😂 Definitely something to look into now I am extending my ‘long’ runs 😊