So, my slowest 5K to date and completely intentional.
the aim of this run was to stay below my my MAF heart rate which was really difficult, it was basically jog/brisk walk constantly to keep the heart rate under my MAF limit .
for anyone interested in finding out more about this i have put a link below.
So Interesting Instructor57 , I’m on the same path at the moment , I found it amazingly hard to run slow enough to keep to my MAF limit (113) , like you I had to revert to walking a lot and certainly up any incline and haven’t yet managed the nice even blue line you have there, great discipline 👏 ..., I’m starting to really notice much more how I am running now I’ve slowed down, I’ll be very interested to see if the theory works for you when it comes to picking up the pace again 🤗
ahh thats interesting !
are you doing it on every run?
not sure how often i will do it , it won't be on every run, perhaps 1 a week or so but i will certainly keep it up as it makes perfect sense to me .
yes, mostly until the end of the month, then on 80% of runs and all longer runs until I can run a very easy 10k, then I’ll review. I’ve even been swimming slower and going further 🤣
then at the end of September I’ll do a 5k PB attempt and see if a) I go any faster and b) if my heart rate is lower than in previous 5k PB
🤗
Sound like you have Fitbit well organised 👍
I'm just playing at the moment as today was the first one I have tried
I’m just using my old polar heart monitor to track my MAF limit... for a first go you’ve done so well to get those graphs, I’ve not managed to tame my inner wild hare yet 🤣
Not sure where Fitbit came from ! What I meant was looks like you have it sorted 😂
It's interesting to read what Maff writes about running shoes.
philmaffetone.com/running-s...
Ahh thanks for that , haven't seen that .
will have a read now 👍
Well done, Ian! It will get easier 👏👍 Look at that lovely blue line 😀 (I had to look again to check - my colour vision is sometimes dodgy 😂)
Yes, it would be easier to maintain zone 3, but that is above my MAF, but as this progresses over time the pace will come up for the same heart rate
Yes, that’s very true. I’ve had another look at mine and I think I shouldn’t have added that extra 10. I should be running in Zone 2 as well to follow this way of thinking.
For now, I’ll continue in Zone 3 as it seems to be going well.
Absolutely Jools !
As we both have said , the important thing is to enjoy the runs , anything else is a bonus .
It's just good as we know to mix things up a bit 😁👍
Zone 3 was fine for me. Got to do it for the long haul though and for 80 % of your runs.
Thanks for that !
Zones 2 is almost impossible to run ! So I might go a little higher when I do it next time
Yeah I’d struggle to do zone 2 🤣
I'm just pleased to have run this morning, it's the first time I have had 3 day's off since of course the 16 after injury !
Well, if you choose not to get up and run .........😂
If I had run, it would not have ended well , I was in the wrong place but now I'm doing something about it I'm fine 😁👍
I hope so, Ian 👍
I saw this as well. Interesting...
I deliberately slowed it down this morning too but I still can't crack this heart rate zone thing, mine always seems way too high. I've kind of stopped over analysing and running to feel. As long as I can speak full sentences I assume it's ok.
My heart rate reaches MAF by the end of my warm up walk! I'm interested to know did you actually have to walk any of it to keep your heart rate that low and if so how much?
Oh yes, it was half fast walk , half jog probably.
But as you say, if your at a conversational pace you are very likely to be in zone 3 which of course is still areobic 👍
Yes. Empirically speaking that would seem to be the case though the statistics indicate otherwise.
As I said I'm trying not to worry too much over it.
I think I'm going to go slow for my next couple of runs at least. The PBs can wait for a bit
Absolutely, the PB's will be waiting for you when you want to grab them 😁👍
Very interesting. Thanks for your post I've become intrigued with MAF this week also and have just posted a question on the forum. I should have looked before I posted!
Am I supposed to be in zone 2 for MAF then? As I was in zone 3 pretty much the whole time and don’t think I could have gone any slower!
You will have to work out your MAF heart rate using the formula provided in the article. Then you will know which zone to run in if you are using this method.
Depends on what your MAF HR is
Mine is 141 as I did 180-34 and then -5
So if your MHR (not your MAF)
Is set in your watch you will then know the zone your MAF HR falls into
Ok I think I’m good then, my max heart rate is 187 so my MAF is approx. 75% which is zone 3.
Cheers for the help, I’m not at all good with the technical side of things but figured I need to overhaul everything to try and get a bit more serious with my training.
The thing is, if you ignore all the numbers and formula, it all boils down to Running at a conversational pace which is around 75% of your MHR 😂
Yep, basically what a lot of people say on here all the time 😂
I’m going to do all my runs like this for a while, and see how I improve. After my first run, my calves already feel ready for another run, whereas normally I have to have two day rest periods. If it means I can increase the number of runs per week and improve my speed and endurance then I’m all over it!
Absolutely, always saying it ! .but it takes ages for the penny to drop 😐
I know I was just the same 😂
The shift from just running and enjoying it to formulating training plans, scrutinising diet etc. has taken me by surprise to be fair, I’ve got way more into it then I thought I would.
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