I have been following the MAF method with fierce consistency in these first few weeks of training. It worked wonders for me in the past improving my pace while keeping my heart rate in a base/Zone 2 intensity. Although it can be boring, I’ve found that if I can grind out those long and very slow runs, I’ll reap some big benefits. In my first four weeks of training this season, that has already been the case.
My MAF tests consist of 4 miles on a track while holding about a 140 heart rate. In my first test four weeks ago, I was walking portions of each mile and slugging along at a pace slower than any I’ve run before. But with a little diligence, this test showed some big improvements (although I’m still far from “fast”)
Mile 1: 9:29
Mile 2: 9:16
Mile 3: 8:58
Mile 4: 9:18
I let my heart rate creep up around 145 during that third mile, which probably justifies the noticeably faster time, but in general I’m sitting at around a 9:20min/mile average. Like I said, I’m not qualifying for Boston with those times, but considering my previous average was 10:45min/miles, I would say that I’ve made serious improvements. I finished the entire test without having to walk and kept a much more consistent pace zone than my previous test, most likely meaning that I was more warmed up and controlled.
I will continue to follow the MAF method almost exclusively while I increase my mileage and time on the road. Right now, I am running about 25-mile weeks but that will be increasing as I entire the first part of Base training. I will also begin to tack on some drills and speed work to those long, slow runs. After my success with drills in the pool, I figure the benefits can crossover.
This will include the drill called strides, in which you take a 100-yard stretch and gradually increase your speed until you are sprinting at the finish. While I don’t see this as having many “fitness” benefits, I see real improvements in neuromuscular movement. That means my muscles learn how to move efficiently at those high speeds. The same concept applies to the fact that I can hardly bench press the metal bar alone in the weight room. I’m physically strong enough, but my muscles never really have to move that way so the movements are jerky and uncoordinated. By starting strides now, I’m hoping to make the transition into full speed work and track workouts a bit more fluid.
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