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LHR Training Revisited with MAF Method

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This is an update of 2014 post to share my results from then and now a few years later!

Last spring I started the low heart rate training method {LHR}, popularized by Phil Maffetone. It’s been buzzed about it for years, but it took Miss Zippy sharing her process for me to feel comfortable giving it a whirl starting in 2013. She’s fast, she’s smart and she loves to run…I pay attention.

My primary reason: increase mileage substantially without undoing all of my recent health gains.

It worked.LHR trainign results - how speed increased and what the Maffetone method looks like for marathons

Initial Attempt

LHR training during the Florida summer is rough. Humidity causes heart rate to climb more rapidly because the body cannot rely on it’s normal cooling systems. The heat of the body is not dissipated in to the air, so the skin becomes warm and the body needs to work harder {tips for running in humidity}. After 3 months, I fretted about the lack of marathon pace miles, mentally I needed those runs. {Remember my fitness self who dislikes plans?}

Suddenly, my HR was sliding past the 180 max so that I could hit those paces to boost my confidence. I had to start running fewer miles as fatigue increased and those runs got harder. I decided to maintain the faster paces and higher heart rate, which helped me PR…but I wondered could I have done more?

Big Book of Endurance Training

After NYC, I resumed LHR training to run without injury or fatigue. I also decided to dig in to Phil Maffetone’s Big Book of Endurance Training, rather than relying on summarized online articles.

Like a 3 hour movie that could be 2 hours, this book is good…but redundant. Maffetone Method ReviewMaffetone details repeatedly why LHR training is the only way to train {we know how I feel about right/wrong training methods, ick} detailing astounding results as seen by Mark Allen and many other high profile athletes.

He provides a plethora of examples because people are still on the fence and want proof and motivation to follow through {me included!}.

Cliff Notes of the book:

  • Never exceed your max heart rate in training
  • MAF Max heart rate formula is 180 – your age {with a few other variables like – 5 if you have been injured}
  • This will make you a fat burning machine
  • Give up processed foods and most grains
  • Do a long warm up
  • If you see a plateau look at your diet
  • Run barefoot
  • No stretching, only structured yoga
  • Eat more healthy fats

“The 180-Formula provides two important benefits.

First, it trains your body to burn more stored fat for energy (we normally burn varying amounts of both sugar and fat). This is important for overall health.

Second, it enables you to run, bike or perform other activities faster over time (weeks and months), all while remaining at the same training heart rate. This is important if you’re a competitive athlete.”

My Results

I shared my initial results while training for the NYC marathon, but as noted I went off track and did my own thing the last month.

I started using MAF the week after the NYC marathon and have continued it for every single run since then {hitting over 1600 miles last year}. In a bizarre twist, I am actually running faster than my usual easy runs to get my heart rate high enough!! Now that the weather has turned cooler {Florida cool mind you} I am able to run almost a minute per mile faster without even hitting my max HR! This is great for getting faster, but my legs are sore!

  • Returned to running within one week of the marathon
  • Not even a niggle of an injury
  • Not feeling fatigued
  • Understanding the impact of weather {temp, humidity} on my body
  • Understanding where in my runs I start relying on carbohydrates {anytime over max LHR}
  • Currently seeing improvements in pace
  • Not quite following his diet, which would probably provide further results
  • My legs are tired from these faster paces, but my endurance is fine

I plan to follow MAF through February and see what the results look like in 2 upcoming half marathons. It’s ok to ignore HR on race day, making those speed work sessions.

Balancing feeling great with feeling mentally prepared which for me requires practicing my goal race pace. 2014 is about both being healthy and making progress, where 2013 was all about being healthy.

Or maybe you’re tired of trying to do this on your own and tired of narrowly missing your goal time after time??
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Checkout my reviews of the Garmin 910 HR monitor and Polar RC3 HR monitor and my favorite the TomTom Runner Cardio watch for those who hate the chest strap.

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Posted by amanda Categories: low heart rate training, Marathon, marathon training, running books, running coach

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Hello runners! I’m Amanda Brooks, a certified personal trainer and running coach. I’ve been coaching over a decade and distance running since 2002. My philosophy is that running isn’t about your pace or the distance or your body. It’s about showing up for yourself, loving the process and doing it injury free!

 

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About Amanda Brooks

Amanda Brooks is a Certified Running Coach, Certified Personal Trainer and long time distance runner with a passion for every facet of running, which leads her to do more reading, research and running than necessary. Find all the tips, tricks and tools you need from this running coach for your best injury free running. Read More…

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Amanda Brooks : Run Coach
GIVEAWAY- 3 WINNERS🥳🥳 Can we talk about runn GIVEAWAY- 3 WINNERS🥳🥳
Can we talk about runners and gut health for a second? And then you'll understand why I love @previnex so much.
//
DID YOU KNOW: There are 500 species and three pounds of bacteria in our gut! 😱😱It’s a living and breathing factory that:

🔵impacts your energy levels and can be reason for joint pain
🟣impacts your mood and focus
🟡can cause runners trots and nausea when micro biome is off
🔴can cause more food sensitivities and intolerances when not balanced with good bacteria
//
So yesssss your gut can make you a better runner when it’s working right and probiotics are a big helper.
//
PRIZES:
Each winner gets a 2 month supply of probiotics and fish oil, the two things I use DAILY and that you’ve emailed me saying “OMG this helped!!”
+
A copy of Run To The Finish on audiobook.
.
Your chance to try a SUPER HIGH QUALITY option and see the impacts. It’s beyond superior to what’s in most stores.
//
HOW TO ENTER:
1️⃣Like and save this photo
2️⃣Follow me and @previnex
3️⃣Tell me what you’re training for

Open to US only. Winners selected Apr 17.

#runningtips #runhappy #trailrunning #guthealthmatters #probiotic #runmehappy #runforlife
☀️MORNING OR ⭐️EVENING RUNNER? Which are y ☀️MORNING OR ⭐️EVENING RUNNER? Which are you?

🐦 early birds let’s hear, what time do you get up??? These times are often 🤯🤯
//
Most of the year I’m up by 5, which often leads to “when do you go to bed?!?!” 
Early 😂.
I’ve been prepping for AARP time since we moved to Miami and it was so dang hot. 

The habit stuck, so now I’m up early and lifting it not heading out immediately in the snow.
//
In my early 20s, I ran after work and then a lot over lunch...even in to marathon training.
👇
Now I have to psych myself up for evenings which is when most groups are!
WHAT ARE YOU AN EXPERT IN? Clearly I talk, read, w WHAT ARE YOU AN EXPERT IN? Clearly I talk, read, write and learn running non-stop. But I still have so many areas I’m working to improve, like trail running!
//
But today I wanna know about you??

🤓What could you easily give a 30 minute presentation on??

😱I’m prepared to be fascinated and learn once again I might need more hobbies.
//
An expert doesn’t mean you know it. ALL, but does mean you have significant experience and knowledge in a topic.
//
I could also talk about blogging 😂dealing with brands and pizza with confidence, but maybe not feel like an expert even with running this business for over a decade.
👇👇
All right, let’s hear it!! Don’t be shy, don’t play down your strengths, own it.
.
.
.
#strongwomenlifteachotherup #runtothefinish #communitylove #urbanrunner #runforgood #denver #streetart #runnerstyle #runnerlove #runnerlife
UPHILL RUNNING TIPS: One of the best ways to get s UPHILL RUNNING TIPS: One of the best ways to get stronger and faster with less injury risk is hill repeats.
.
BUT even picking routes with hills pays off. So a few tips to SAVE AND USE to get the most from them.
//
👁 Eyes: look ahead not down this will keep your chest up and you standing tall

💪Arm swing: swipe to see the upper cut motion that will propel you ⬆️

🦶Feet: take shorter faster steps and don’t run on the balls of your feet overtaxing the calves

🥵Effort: focus on maintaining the same effort not pace.

Mentally remind yourself of the great downhill coming for recovery! For every up there must be a down (lies I tell myself 😂while running).

👉👉How often do you incorporate hill repeats??
🛑STOP ROLLING YOUR IT BAND. You can’t lengthe 🛑STOP ROLLING YOUR IT BAND. You can’t lengthen it or loosen it that way.  So while it’s inflamed that’s like pushing in a bruise and asking it to heal.🙈
//
SAVE THIS! 📌

What to do instead:
1️⃣Roll the surrounding muscles, especially glutes, TFL, quads and calves. If they are tight they pull on your IT Band causing knee pain.

2️⃣Do glute and hip strength constantly- that is what will resolve it long term. Lots of videos here and in my 30 Day Core Program for Runners that will help.

3️⃣Use heat to relax the muscles, don’t use ice on your already right ITB. It will get tighter.

4️⃣Rest doesn’t fix ITB. Stop running through pain, but you have to do the above to actually fix it.

Have you ever dealt with ITB? Did you know not to roll it??

ITB issues are no fun and often feel like a never ending battle once it starts, but I promise these things will help.😁

PS - yes I pulled out an old video today and dang look at my hair!! Miss those long locks.
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Website written, managed and maintained by Amanda Brooks, a certified running coach and personal trainer. Any advice should be taken as general information and not a personalized plan. All opinions, tips and reviews are based upon her personal life experience and the experiences of those she has coached. View our full privacy and review policy.

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