MAF Test 90 Day Results

I just finished charting and calculating my 3 month test results using the Maffetone Method. Bottom line:

I increased my pace by an average of 1.39%

I’ve been faithfully recording every workout with my Garmin 910XT, collecting a lot of data. It’s really good to chart my progress and actually see what’s happening (although I know I’m just barely scratching the surface).

Are you a data nerd like me? Well, here you go! Shout out to my fellow MAF running friend Sean Gunnery-Hitchen for his formatting ideas!

MAF test 10-01-2015
The % Change is based off the difference between last month (31 Aug) to the current test (1-Oct).

Looking at the 31 Aug column and 1-Oct column, I improved on every mile except the first one. I included 3-July and 2-Aug just for historical purposes. I remember August 31st, when I set out on my run it was a really nice evening and I felt well rested. That’s the tricky part, there’s so many external factors that can affect the outcome when testing. Yesterday afternoon was hot and really windy when I started and I’m pretty sure it messed with my pace the first 5-10 minutes.

Here’s my 90 day history chart (click on image to enlarge):

MAF test progress chart

It’s clear I’m making progress, no doubt. Take a look at the purple line (Oct 1st): even though I had a  slower start compared to last month, about a half mile into my run the purple line intersects with the green line (Aug 31st). From that point forward, I was able to maintain an improved pace compared to 30 days ago!

If you’re not familiar with the Maffetone Method and the 180 Formula, you basically follow one simple rule: stay at or below your maximum heart rate. Dr. Phil Maffetone developed a formula to find your maximum aerobic heart. Mine is 132 BPM (beats per minute) so my workouts are between 122-132 BPM.

Coach Jeremy Brown of Mind Right Multisport has a very valid point when he raised the concern about following a one-size-fits-all “formula” for your MHR (maximum heart rate). I agree, people’s MHR are unique while formulae are based off statistical data from a large sample.

I’m going to be visiting Jeremy soon. He has the BSX Insight and, with a simple test, can give me my aerobic threshold (AeT). Will my AeT be any different than using a formula? Yes, it will be. Why? Because it’s based off my heart rate and lactic threshold specifically. The most difficult part? Going slow and sticking to the program (so far, so good).

See you in 30 days with a whole new set of metrics! If you have any questions, please don’t hesitate to ask! :)

Happy training!

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