Maffetone Training: Where I'm at

I --Tara-- first noted that I was following Dr. Phil Maffetone's 180 formula in a post I wrote on my July Goals.  I have seen it work for other athletes, people I respect prescribe to a similar method, and the Endurance Planet Podcast really spoke to where I was with my life.  Tawnee Prazak of Endurance Planet has done a subsequent episode with Dr. Maffetone that elaborated further on his method and answered listener questions.  I would recommend listening to both.

It has been about six weeks and I noticed two other bloggers give an update on where they were with their Maffetone Training.  Both posts are well written and informative.  Miss Zippy wrote The Solo Run and Midwest Multisport Life wrote MAF Training: Initial Thoughts.

Their posts have prompted me to write my own.  

I concur with what most people feel about MAF Training:

• It's lonely
• It's frustrating
• It's discouraging
• It's mentally challenging

It is downright difficult...but NOT impossible.  Some days, yes, it is impossible.  Like when the humidity and heat are high and I am "running" a confidence crushing pace.  I have always struggled with keeping my heart rate down and it has significantly impaired me as a runner.  I have been near tears on a number of occasions during MAF Training.  So let's add mortifying to the above list.  When others shoot past you and give you a faint (pity) wave.  When the blue haired grannies with their walkers leave you eating their dust.  Except for one thing -- I am loving these zen like, cerebral runs where life is unfolding in front of me in splendor.

The method of running has become a catalyst for an abundance of thought provoking change in my life.  It is amazing what happens when your heart isn't beating a deafening cacophony in your ear drums.

Last week I had to take my runs back indoors.  The heat and humidity have been oppressive beyond measure.  What seemed like stalled progress in the moist, thick morning air has become improvement on the treadmill where I can breathe more normally.  Yes, I said it...improvement.  Glorious progress. For me right now, it is ever so slight but it is there.  It gives me hope.

Aside from this magnificent mental maturation there have been other positives:

• I look forward to my runs.
• I have learned to dream big, have faith, and embrace my fears.
• A greater body awareness allowing me to train more by feel.  I can feel the exact moment my heart rate goes into the next zone.
• I need much less recovery allowing me to train more.
• The change in my diet combined with running in my fat burning zone is starting to lean me out.
• I can feel myself getting so much stronger in sport and in life.

My energy for continuing with this process is high and I am excited to see what the next few months have in store for me.  Great things for sure.  Dream big my friends...you never know what you might achieve!

This has to be the most humid summer
EVER!!!!!!!!!

Are you heart rate training?  Using Maffetone or another method?  How's it going?

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July 2013 Goals

I, Tara, have been working on a blog post that I started after having a very “run happy” run the other day but my subsequent runs have not been so “run happy”.  I am having a hard time finishing the post.  I am not upset about my less than happy runs.  As a runner I know it comes with the territory.  Runners (and triathletes) are such a unique breed -- able to endure the unendurable, able to push to a place of mental/physical discomfort, able to survive failure because we know sweet success is just a heartbeat away.  I just can’t finish the “run happy” post.  

My last few (less than stellar) runs have me more focused on what my July goals should be.  I am heart rate training following Phil Maffetone’s 180 formula found here.  After listening to Tawnee Prazak’s interview with Phil on Endurance Planet I realized this was a method I could prescribe to.  I encourage any level runner to listen to the podcast.  It was chock full of great information and definitely a paradigm shift for me.  His “dissertation” regarding the effect of stress on your training was something that hit home.  I internalize a lot of stress and negate it’s impact on my health and training.  

I have seen Maffetone’s method work for several people and have decided to stick to it for a few months (in earnest).  Not going to allow myself to get side tracked with my “Training ADHD”.  It is a struggle to say the least.  I can walk faster than I am running in an effort to keep my heart rate in the proper MAF zone.  Now I am in July, on Long Island, what feels like the humidity capital of the world.  My heart rate is WACK!  I know I should toss the Garmin to the side and just run.  However, this Type A girl likes her data no matter how dismal it looks.

Just because I have trouble focusing on one thing, I have changed a number of things in my life in the last few weeks.  One was the heart rate training.  The two other things I have changed is my diet (not a vegetarian anymore) and I got in the pool (and loved it!).

Yum! Mahi Mahi Burgers
on a bed of Veggies

I have been a vegetarian (at times a vegan) for almost six years.  I have so many legitimate reasons for starting to eat meat again -- I am saving it for another post.  Let’s just say I feel great.  I had been trending in this direction and then read this blog post by Alex Jamieson who is noted for her book “The Great American Detox Diet” as well as her appearance in Supersize Me.  In addition to adding animal protein back into my diet, I have also increased my healthy fats and reduced my carbs and sugars.  Not just a little change.  This is MASSIVE.  I am a complete science experiment right now.  Like I said, more on this later.

I have also jumped back in the pool after a few years.  Not that I was ever any serious swimmer.  I had a lesson today to brush up on some techniques and get my head set.  I loved every minute of it and can’t wait to don the swim cap and goggles again!

My new favorite trail
Belmont Lake State Park

OK, my long awaited July 2013 Goals:

1. Continue with my heart rate training (I’ve GOT this!)
2. Complete FOUR 90 minute runs.
3. Increase my monthly mileage by 10%.
4. Get in the pool!
5. Keep the diet changes consistent so I know if the changes are working.

What are your July 2013 Goals? Anyone doing or ever done Maffetone (or any other heart rate) training? Anyone make any big changes recently? Please share so we can all learn!