MAF Training, Frustrations, Challenges & Progress | Extramilest Show with Kathryn & Jennifer Geyer

Comments · 201

• FL

  @FlorisGierman · 5 years ago (edited) · pinned

  🔥 Transform your running in 90 days with expert coaching. Join the Personal Best Program today: <a href="https://www.skool.com/personalbest">https://www.skool.com/personalbest</a>

• TH

  @ThomasLaang · 3 years ago

  A &quot;MAF-test in progress&quot; T-shirt would sell like hotcake... I would buy one. 🙂

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• 50

  @50Something · 3 years ago

  I ran my slowest 5k ever Saturday with an average heartrate of 140. It took me 37 minutes and an old guy laughed at me saying &quot; not to fast now&quot;😂. Talk about stepping outside of your comfort zone....

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• ST

  @stipekapovic5316 · 6 years ago

  I&apos;ll give my take on MAFS training (3 months in)<br>I&apos;m a novice runner, i never did track, never built any base for running and have on many random occasions tried to do the old running as hobby. Typical outcome would always end in injury, foot, knee, hip... you name it. I am fairly athletic so at my best i was able to get a <a href="https://www.youtube.com/watch?v=nW9t3fbMSPc&amp;t=1222">20:22</a> 5k, and run some decent KM when i was boxing. While my goal of running a 5km sub 18 could have happened if i kept hitting the wall, but why would it matter in the end if i&apos;m constantly injured... I started listening to some of yours and others explanations on MAFS and what struck me was Kofuzi and yourself talking about how regular folk like ourselves will often look to guys like Kipchoge, Bekele etc to structure some type of training..... those guys have spent their whole life perfecting and callousing their bodies to become that elite.. it&apos;s delusional and disrespectful to try do what those men have essentially given their everything too. <br>-My first MAFS experience was as expected, slowed down to roughly <a href="https://www.youtube.com/watch?v=nW9t3fbMSPc&amp;t=435">7:15</a> minute kms... not fun, however i was able to get 10km runs in without ever feeling beat up. <br>- I can run more often, put in more KMs and have a very simple way to measure my improvements<br>- injuries.... none running related, i had to take 2 weeks of from a work issue but thats all<br>- i&apos;m constantly seeing some improvement, be it running more KM without feeling tired, more over all millage, better form or pace increase while maintaining MAFS<br>- im currently hovering anywhere between <a href="https://www.youtube.com/watch?v=nW9t3fbMSPc&amp;t=350">5:50</a>-<a href="https://www.youtube.com/watch?v=nW9t3fbMSPc&amp;t=370">6:10</a> minute kms... yes its slow, but now 15km feels easy and enjoyable, no ups and down in energy, no heavy breathing<br>- Finally, and in my honest opinion most importantly, my body is building up, joints, muscles, aerobic system... everything is building up with no forced runs<br>Overall i find MAFS to be a great training methodology for regular runners. I&apos;m not sitting here icing my knees, i&apos;m not sitting with aches and pains and i&apos;m seeing consistent improvements. Yes the first runs will suck... no one wants to run <a href="https://www.youtube.com/watch?v=nW9t3fbMSPc&amp;t=435">7:15</a>kms... but, i&apos;m already nearing all my KMs being in the 5 minute mark and without any struggle. Glad i gave it a shot and ty for providing a platform for it Floris

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• KA

  @KasKade7 · 2 months ago (edited)

  Seriously, most beginners, overweight people, out of shape people, however you want to call them. Should not even be running at all! First, start with walking more, alot more. Get a step counter watch. Try to get between 10-15k steps every day and once a week 20k+ steps. Does it feel very easy and HR under 100? Brisk walk or power walk. Walk trails and hills. More walking will make your running ALOT better and it&apos;s safe. After a year or so of this, start running. You will see you already got the leg strength and basic fitness, running with low HR like MAF will be much easier...

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• MA

  @MapleAudio · 4 years ago

  It is so nice to hear from people how they struggle because sometimes it is really frustrating. I started MAF Training after doing almost no sports and a lot of injuries in May 2021 with a pace of <a href="https://www.youtube.com/watch?v=nW9t3fbMSPc&amp;t=510">8:30</a>/km or <a href="https://www.youtube.com/watch?v=nW9t3fbMSPc&amp;t=820">13:40</a>min/mile. It was frustrating in the beginning but I kept going and eventually i could run <a href="https://www.youtube.com/watch?v=nW9t3fbMSPc&amp;t=410">6:50</a>min/km or <a href="https://www.youtube.com/watch?v=nW9t3fbMSPc&amp;t=660">11:00</a>min/mile at the end of August 2021.<br>At the beginning of September 2021 I unfortunately was fouled in a Football/Soccer Game and broke the AC joint in my shoulder. I started again on the 1st of January 2022 with 12kg or 26,5lbs more on my hips and again with a time of <a href="https://www.youtube.com/watch?v=nW9t3fbMSPc&amp;t=510">8:30</a>/km or <a href="https://www.youtube.com/watch?v=nW9t3fbMSPc&amp;t=820">13:40</a>min/mile. Friday I had a 12km run with a time of exactly <a href="https://www.youtube.com/watch?v=nW9t3fbMSPc&amp;t=450">7:30</a>min/km or <a href="https://www.youtube.com/watch?v=nW9t3fbMSPc&amp;t=724">12:04</a>min/mile. So an improvement of 1min/km in 1,5 months.<br><br>Then I ran a Half-Marathon yesterday because I supported a friend of mine who wanted to run a Marathon at this event and I didn&apos;t want to wait there in the cold for 3 hours. I initially wanted take it very easy but when people run past you, you don&apos;t want to get left behind as drastically so I simply ignored my heartrate and went for it. The first 3km were extremely hard. Then somehow I got into a rhythm and it felt not exactly easy but also not really fatiguing. It was comfortable. Long story short: I ran a <a href="https://www.youtube.com/watch?v=nW9t3fbMSPc&amp;t=135">2:15</a> Half-Marathon which is a <a href="https://www.youtube.com/watch?v=nW9t3fbMSPc&amp;t=380">6:20</a>min/km or <a href="https://www.youtube.com/watch?v=nW9t3fbMSPc&amp;t=612">10:12</a>min/mile! Not a good time but it was still crazy to me because I felt like there was more in the tank.<br><br>This was probably not the best decision for my progress but it was a fun experience. I want to attempt running a <a href="https://www.youtube.com/watch?v=nW9t3fbMSPc&amp;t=110">1:50</a> Half-Marathon in September. I hope the improvements will be coming with MAF training.

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• NO

  @notapro968 · 6 years ago

  I turned my link to Strava off because it then took away the peer pressure of knowing other people would be looking at and “judging” me. I could just be me and run in a way I believed in and made sense to me. I did not need validation from anyway - by leaving Strava I really set myself free - my love of running is back my whole mindset has changed which has also helped my general stress levels.

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• WA

  @wadewile6316 · 5 years ago

  Last week was my first week and I remember you saying that you have to leave your ego at the door well my ego took a wallop as I was plodding along with my MAF running at 131 bpm a Speed Walker blows by me and I never caught up to him and he was 15 yrs older than me Im sure so I know what you mean &nbsp;by leaving your ego at the door now lol. Heres to brighter days ahead and my continued journey thru MAF training!

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• RL

  @rlopezgalvez · 5 years ago

  Finally, someone that really run slow, I have been seen videos with a lot of people that say Iam running slow pace ar 5min /km .... WTF that is not slow, I am pushing my self to keep my HR under 150 and the only way is to keep my pace over 7min/ km, the good news is that at this pace I look to the front instead to the floor, also, I could try to control my breath to reduce my HR, the bad news is that I never feel tired so I feel that I am not improving even if I run for more than an hour, the only way that I felt tire is when I run more than 2 hrs over 17 km...

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• 76

  @76Aston · 6 years ago

  About 15+ years ago I had some experience with &apos;Maffetone training&apos;, as it was known as back then. It was an interesting experience... I had been sidelined with injury after injury for a couple of years. A colleague of mine (we&apos;re both chiropractors) suggested I try this very different training program. So I bought Phil Maffestone&apos;s book, absorbed it, and started on a remarkable journey. First, learning to keep my heart rate to 180 minus my age was a HUGE challenge, and I soon found my running friends had all deserted me! But I kept at it, and sure enough, over a few months found that I was able to &quot;run&quot; (not sure I&apos;d call it running!) faster at that same very low HR. And my chronic injuries resolved! Then, after about 6 or 8 months of dead-slow running, &nbsp;an old training partner and I got together for a run. I told him it would have to be super slow. He said no problem. It was an out-back route on an old rail-to-trail footpath, about 22K total. Well... we jog out to the turnaround. As we start heading back I say to him that I&apos;d love to &apos;just pick it up a bit&apos;. He begins ramping it up and I try to go with him, but I&apos;m struggling to keep up. My legs feel heavy, my stride awkward and disjointed. It was like my nervous system wasn&apos;t quite firing properly. But I manage to stay with him. Then something happens... After about 3 km my stride starts to come back, my heart rate levels out and I begin to fly! The last 7 or 8K felt almost effortless. My fit, fast <a href="https://www.youtube.com/watch?v=nW9t3fbMSPc&amp;t=167">2:47</a> marathon buddy was left in the dust far behind. I needed no more proof that MAF training works.

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• BU

  @burillakcsaba · 6 years ago

  Thanks for this video, Floris. Two smiling, nice personalities, entertaining video. The key takeaway for me is to remain patient and follow your Marathon PR Program! Also, it might be a smart move to start MAF trainings on the trails, in a forest instead of a track where you get additional pressure from others, and you get embarassed by being &quot;slow&quot;. Take care :-)

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• VI

  @VietBotPDX · 6 years ago

  Thanks for the interview! when i listen to some runners who are elite level, its hard to relate. I can totally relate to these ladies since i&apos;m still running 11 minute miles and i&apos;m 2 months in already! gives me the confidence to put in another 300-400 miles using running MAF

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