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First off – let me say thank you for this really wonderful podcast. You guys have helped changed many peoples lives – many of whom you have never, and will likely never met – extremely grateful for this podcast, and all of the insights. So a big Thank You is in orders!
Offseason MAF maintenance question:
I am 32, 6’1 – 160lbs and on a plant based diet. I’ve been run for about 3 years, but have only really focused on training MAF for the last 18 months or so. I average about 30 – 40 miles a week in the offseason and about 50 – 60 miles during more formal training.
I recently completed a 10 mile MAF test using the 180 formula and adjusting for +5 beats – which puts me right at 153HR as my MAF level, and I normally train between 140 – 150HR for about 90% of my runs. Results are as follows – note the course was not a track, and had some bridges with elevate…which I love to run due to the very scenic route.
· Mile 1: 7:09 (pace)/ 149HR
· Mile 2: 7:16 / 154HR
· Mile 3: 7:22 / 155HR
· Mile 4: 7:30 / 155HR
· Mile 5: 7:32 / 155HR
· Mile 6: 7:41 / 153HR
· Mile 7: 7:46 / 153HR
· Mile 8: 7:48 / 154HR
· Mile 9: 7:55 / 154HR
· Mile 10: 8:00 / 153HR
My question: I’ve been responding very well to MAF based training over the last year or so, however, given the results above, and the fact that I find it challenging to hold a HR of say 165 – 170HR for an extended period of time (puts me in the low 6 min pace wise)…would you start to incorporate specific speed drills right now, or should I see were MAF takes me, and introduce speed-work closer to an event.
(This is a question we’ve had sent to us several times recently)
I discovered endurance planet 10 years ago – how listen to you guys is to save the episodes so when I take my holidays I can binge – I cannot count the number of times I have been laying on the beach in the canary islands and drifted into relaxation. Setting myself up raring to get out training when I return home to the uk.
So I decided let’s give this MAF thing a go… you are always talking about it.
When you calculate your MAF is the objective to do most of your training below MAF. Currently I am attempting to train in the fat burning zone which is around 10 beats below my MAF, or do you train as normal but below your MAF regardless.
What I am attempting run / cycle and lower my heart rate but increase my speed / pace – aka Mark Allen style.
( already with MAF I am leaning that walking is now my best friend – keeping in that fat burning zone is hard)
I started running at age 18. I made it to age 40 without any major injury and rarely stretched or did any mobility/strength work (other than the beach muscles). Then I got a sacral stress fracture. The PT’s told me I was very, very stiff (usually they said I was the stiffest person they’d ever met- yay me! First Place!!!!) So I diligently did mobility work, stretched and did specific leg strength work for years.
Now it has been 6 years of that type of work and I get injured ALL THE TIME! I haven’t ramped up my mileage or thrown in speed work too soon, in fact I haven’t even attempted speed work since I seem to get a soft tissue injury every 3-5 weeks. ANd I don’t rush back to training when I do get these injuries. I take all the time needed until I don’t feel anything in that area to start running again.
So I guess my question is; how come?
I go back to not doing all that work since it doesn’t seem to help (answer is no)?
Am I doing it wrong (answer is, it depends- love that one)?
Or should I keep doing what I am doing as I am actually doing things right, I would have probably gotten injured way, way worse had I continued to not do any of that work and kept running. The cumulative miles have actually caught up to me and I need to do so much work to reverse the poor training habits of the past.
Side note- 2 of my older friends never do any of the strength/mobility/stretching and they are never injured. I know each person is different and it may catch up to them, but it doesn’t seem right (sorry that was more of a vent than a question)
Keep up the great work.