Yesterday, I went out for my first Maffetone test in over a year. If you are unfamiliar with Phil Maffetone, and his approach to training, you can find more information about my experience with this kind of training at this post, this post, or at this post. Or, you can simply visit his website which will give you all of the official information you need. The short version is that with Maffetone training, you do nearly all of your training at your aerobic threshold. This teaches your body to become more efficient at burning fat for energy, and as your volume of training increases over time, you become faster at that threshold level. One of Phil Maffetone's early coaching clients, was a guy named Mark Allen, whom you might have heard of.
|Mark Allen: A pretty good triathlete!|
So at the onset of 2014, I find myself willing to embark on a new round of Maffetone training. My goal is to measure results with a monthly 5 mile test to see if I can gather more extended results. Based on my experience a year ago, I think this training approach holds promise, but I wouldn't say that I'm a complete "convert" to Maffetone just yet.
This time around, I'm going to take a slightly different approach to the "tests" than compared to a year ago. For starters, I have a new 310xt that I'm using for HR tracking, and I'm a bit more adept at using its features. This allows me to set up workouts and courses which I can upload to the device. In so doing, it will buzz and beep at me as I move through the warm-up, etc. It will also alert me if my HR drops or exceeds the threshold level. The biggest change however is that instead of doing my testing on a track as I did a year ago, I'm using a route that I run on a regular basis. There are a few reasons for this. One is that a course will also allow me to consider some additional variables like elevation increase and decrease. I also like the idea of testing in a situation that is more consistent with my regular training. Lastly, running around the track 20 times is just plain boring.
|The course is relatively flat, but has a few climbs which will provide some authentic data over time.|
|More biking and swimming, but limited run miles|
|Nice weather made for nice running|
This chart shows that my pace had a range of about 48 seconds from the fastest at 10:45 up to 11:33 per mile. Some of this was impacted by elevation, so the next set of tests will be revealing in terms of how much of a difference appears (if any). I have to admit that this was much slower than I'd anticipated, but it speaks to the limited aerobic base that I currently possess. In the world of Maffetone, I'm less fat-adapted at this point, and therefore, less efficient.
This very boring chart shows that my average HR was steady across each mile of the test (averaging 137 bpm). Technically my threshold is 138 according to Maffetone, but this comes close enough. During the entire run, I tried not to exceed this threshold and in fact, my Max HR for the entire run never exceeded 142 bpm which is well within an acceptable range.
This last table shows all of the information together including changes in elevation. As I repeat the tests, I will update the pace and HR information to include within the charts and graphs.
Now it's about time to go hit the bike trainer for a while and take in some "House of Cards" while I ride. Nothing like snarky D.C. politicians to get the blood pumping!