My 4 month MAF test is done! If you just want the facts, here it is:
I increased my pace by an average of 11.34% since the last test!
I’ve collected all the biking and running metrics with my Garmin 910XT, crunched the numbers (thanks to my super-intelligent wife for the help), and this is what I came up with:
This is what it looks like in a line chart format:
Just for grins, I plugged in all the tests I’ve done to date. Here’s the results:
Now, if you’re looking at my pace and thinking, “wow, he’s slow!” then you’re missing the point. The term, “slow” is relative anyways so I don’t really bother with that. :)
If you’re curious about the Maffetone Method and MAF testing, here’s the link that tells you all you need to know. One thing to note straight away is this method uses a very basic, one-size-fits-all formula (with 2 exceptions to fitness level). Look around the room and you’ll see a lot of individuals. No two people are the same and no formula works well for everyone.
In a brief chat with Jeremy Brown, owner of Mind Right Multisport, he raised valid points about catch-all “formulas” for the masses. I can’t speak for Jeremy but I completely agree, individualized benchmark testing will make an athletes training a lot more efficient.
Talking with my wife about my test last night, I had an epiphany. If I were to start all over again, I would do each test in a controlled environment (treadmill). Yes, I realize 4 miles on a treadmill is not the same as 4 miles on the road but we’re talking about controlling the test. Case in point: earlier this week I did two 10k training runs on two consecutive days. The first day, I maintained a sub 12 minute/mile pace. The next day I was in the 12’s and 13 minute/mile range. The only change between those two days was the temperature.
This really isn’t hard but it takes a ton of patience. If you’re the kind of person that wants to hit a specific pace on your run, the Maffetone Method isn’t for you. Heck, when I started four months ago, I was literally walking to keep my heart rate in my zone! Talk about a blow to the ego!
There you have it. Simple, huh?! Now get out there and make your workouts count!