This MAF stuff really works!

IMG 2577 225x300 This MAF stuff really works!

Sending me good results!

The weather gods were smiling on me Wednesday, just at the right time for me to do another MAF test. I knew, based on my cooler recent runs in Ohio and the Adirondacks, that the results were going to be good, given the right temperatures. So I strapped on the HRM and headed out to my usual MAF testing course with a couple of friends in tow.

The test went really, really well. I am so pleased with my progress since May. Here’s how the numbers break down from month to month:

May: 9:37, 9:51, 10:23, 10:31

June: 8:55, 8:55, 9:07, 9:04

July: 8:48, 8:40, 8:55, 9:00

August: 8:20, 8:15, 8:24, 8:32

I had to restrain myself from putting those August numbers in bold, by the way. It’s so rewarding to see that kind of progress.

Now I’m down to my final four weeks. Part of me is tempted to just keep riding this wave all the way through my marathon, just out of curiosity to see what it would get me. Actually, that would probably be the smartest thing I could do. But I think I’ll probably crack by mid-September. Yesterday, I admit, I cheated on my MAF training, something I’ve never done. I just wanted to have a normal run with my friends and not look at my watch. Today I’m back on the horse, but one little day felt pretty darn sweet.

So that’s the word and it’s good. Send me patience for my final four weeks!

I know several of you have started MAF training now, too: how’s it going for you? And who else is loving this amazing running weather?

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  1. Wow! That is seriously impressive. Glad you had the perseverance to continue through with it to see these results.
    Amy recently posted..New Blog!My Profile

  2. I try and keep all my easy run under 140, and then 3 x a week I work hard…

    I hope you also look at keeping MAF days in your training when it starts, I’m interested in seeing what kind of training you will be doing…
    Coach Dion recently posted..Southern Cross 3 Day Trail RunMy Profile

  3. That’s amazing progress!
    Hyedi recently posted..Gopher to Badger 5K race recapMy Profile

  4. Wow!!!

    I am stil (not so) patiently awaiting this sort of result. I did my third MAF test on Wednesday too, and I’m making progress… Slowly.
    Allison Johnson recently posted..April-May Recap and Heading EastMy Profile

  5. WOW!!! The truth is in the numbers. Stellar results! 4 more weeks – you’ve got this!
    Angela @ Happy Fit Mama recently posted..Friday FavoritesMy Profile

  6. YES!!!! Success! Good for you. And I’ve definitely been enjoying cooler temps here which is making my long runs enjoyable again. Bring on the Fall!!!
    Allie recently posted..LET’S HEAR IT FOR THE CROWD!My Profile

  7. Congrats on awesome results! And, YES, I’m lovin this cooler, low humidity weather. Going to hit the trails for my long run this week & can’t wait to enjoy the crisp temps!
    Nicole @ Work in Sweats Mama recently posted..Optic Nerve Neurotoxin Review & GiveawayMy Profile

  8. wow that’s impressive! but not really impressive since itz YOU!
    Linz @ Itz Linz recently posted..Generational Tree PoseMy Profile

  9. i think you should keep doing that! you will probably surprise yourself. Great improvement!
    lindsay recently posted..Fitness Friday: Numbers Vs. Mind/BodyMy Profile

  10. Wow how neat are your results?! Congrats!
    Kat recently posted..Days 16 & 17 – #AugustCoreFocus Challenge – TGIF!My Profile

  11. That is incredible!! I’m taking notes through this whole experiment… really, really cool how it works.
    Laura @ Mommy Run Fast recently posted..Two key nutrients for athletesMy Profile

  12. That is so encouraging Amanda! Sadly I’m not running right now and won’t know definitely for how long until Mon. But, I’m taking my MAF training to the bike! I still have to figure out the details of if and how it can be done on a stationary bike. If it works out I’m going to stick with it and then return as soon as I can with MAF and running.

    I have serious pace envy :)
    Jill @ Fitness, Health and Happiness recently posted..Kickstart Your Day with BreakfastMy Profile

    • MissZippy says:

      So bummed for you! You can do it on the bike, though, in the meantime. Can’t hurt and might just help when you are back, hopefully soon.

  13. Every time you post about MAF training you make me want to try it more and more! I’ve been thinking that I would benefit from it, especially because I’m in a post-injury base-building period right now. I’ll probably spring for a heart rate monitor in the next couple weeks and give it a shot.

  14. Patience does pay off. So happy for you! :)
    Jill recently posted..Leadville Silver Rush 50 Mile Trail RaceMy Profile

  15. That is amazing! I’m glad you had a “cheat” day! You deserve to have a fun run once and awhile! I’m LOVING this weather so much! I cannot wait for fall!
    Nicolasa recently posted..Running in a place where you can see for miles.My Profile

  16. As you know, I’m a believer — I’m treating it as a longterm plan, so I have no plans when I’ll stop. Maybe when I get as fast as you! :)
    Kovas – Midwest Multisport Life recently posted..Summer RunningMy Profile

  17. Congrats on such great results! We just cooled off in Atlanta unexpectedly so I can’t wait to take advantage of all the conditioning my hot weather running had helped me achieve ;)
    Jen @ ConcreteNCoffee recently posted..Words Worth Repeating & A Video Worth SharingMy Profile

  18. So excited reading this….you are going to love results!
    Robin Brunet recently posted..Photo ShootMy Profile

  19. Well done. I am coming off ankle surgery and a 4 month running sabbatical and beginning MAF training to restore my aerobic base. Curious to know what your weekly mileage is to get such great results? Keep up the good work.

  20. It’s been really interesting to follow your MAF training – congrats on making such great progress!!
    Michelle @ Running with Attitude recently posted..Thursday Thoughts – Tempo RunsMy Profile

  21. Wow- those are incredible results! I’ve really enjoyed reading about your MAF journey. I bet it’s hard to do at the beginning (and at other times you just want to run!) but the results must feel good!
    It’s actually been super hot here this past week! But I’m not complaining- we’ll have snow before I know it!
    Abby @ Change of Pace recently posted..What’s up with my workouts?My Profile

  22. That’s awesome! I’m going to start doing some heart rate training and try this out. I’m done training and racing for a while so now is the perfect time. Your results are very motivational!
    Kiley @ DVF recently posted..My 3 year old is an animal!My Profile

  23. Holy schmokes!!! Totally impressive!!
    Kierston @candyfit recently posted..#RECIPEFRIDAY: Easy Chinese Stir-FryMy Profile

  24. Awesome improvement!!!

    The weather has definitely been more bearable for running lately, loving it!
    Laura @losingrace recently posted..I’m asking for YOUR help :) My Profile

  25. You are like a textbook MAF example of how it should work! You have exercised your patience all these months, stuck to the plan, and now have the results to prove it works. Amazing! Looking forward to hear how you will transition into marathon training and if you keep some portion of your runs at the MAF heart rate. Way to go, Amanda!
    Beth @ Miles and Trials recently posted..Rio Grande Half Marathon Race RecapMy Profile

  26. Wow – that is a huge difference in times!!! I can’t wait to hear how the final 4 weeks go and then how the marathon is after completing MAF!!
    Kim recently posted..An Attempt at Being CraftyMy Profile

  27. Awesome!! Congrats on the progress — your patience has paid off!
    Jen recently posted..Trail Racing 101My Profile

  28. They’re fantastic results.
    Char recently posted..Florence Nightingale I’m Not.My Profile

  29. So interesting to read all this from you about MAF training. You have made great progress in the last four months! This type of training is something I have considered doing in the future.
    Kristen L recently posted..Folsom International Trithlon: Race ReportMy Profile

  30. Yeah! Your dedication and commitment finally paid off! I know this hasn’t been easy for you and I admit I thought to myself, ” no way I’d want to do that!” but I am so glad you’re seeing positive results!
    Alison @ racingtales recently posted..Qualifying for Team USA OR Why I Drove 1600 Miles for a Sprint TriathlonMy Profile

  31. I have been hearing lots of good things about MAF training. I will have to continue monitoring your blog and follow all the success and progress you are having with it.
    David recently posted..What to do When You Can Not Run?My Profile

  32. Man, that’s great. This weather sure has made me feel strong. I’m able to sustain a BQ pace for longer and longer. It’s ridiculous to think that I will qualify in my September marathon, but I’m glad that I have the nerve to even consider it. Your results are so good. Why not continue until the marathon?

  33. Patience, Grasshopper. Wowzers. You really nailed August!

  34. Nice work! I feel like MAF training is a big leap of faith initially so it is very exciting when you can actually measure your improvements.
    I thought about you when I saw this podcast interview with Dr. Maffetone:
    I haven’t listened to it yet but thought you might be interested (sorry the link is so long!)
    Andrea @ The Fit Scoop recently posted..Week 27: Goodbye Second Trimester and is Labor like a Marathon?My Profile

  35. Debbie @ Deb Runs says:

    Wow! Your times have really come down! I’m new to your blog, so I need to go back and check out what your MAF training involves. Is it just basically keeping your heart rate below a certain number on your runs. One of my friends was telling me about that, but I don’t remember what she called it.

    • MissZippy says:

      Debbie–if you do a search on my search bar for MAF, you should be able to come up with the full history and links on the method.

  36. I have been stalking your website, facebook and tweets waiting for this post!! After reading about you trying this I finally decided to try, I am one month in, testing on Tuesday, can’t wait to see my month 1 results!! CONGRATS on your progress!!!

  37. This is so exciting…and CONVINCING. Once all this IM stuff is done, may have to try this myself…and stick with it.

  38. Those improvements are huge! I really am tempted to do this. I really am. But the amount of time it takes…yikes. I’m afraid I won’t stick with it.
    Gracie (Complicated Day) recently posted..Embroidered throw pillow coversMy Profile

    • MissZippy says:

      I know…I never thought I could find the patience but once I gave in, it’s been much easier mentally than I expected.

  39. really great job! hard work does pay off. anytime you are struggling, these are the results to look back on and prove you are fit and strong. :)
    jenn @ runnderlust recently posted..Post Workout GuiltMy Profile

  40. woohooo! Great job and congrats on the progress!!!! :)
    Erin recently posted..Week Three Winners!My Profile

  41. This is fantastic, Amanda! :) :) :)

    Any time you feel yourself wavering, just LOOK at those numbers you just put up in August. Fan-freakin’-tastic! That should be all the motivation you need to keep pushing the MAF training as far as possible!
    Holly @ Run With Holly recently posted..Farmer’s Markets + Shakespeare = Loving London Day #2!My Profile

  42. That’s awesome!! Now that’s kool aid I will drink. Congrats to you and your patience looks like your reaping the rewards. Whoot whoot!
    Fueled by Spite recently posted..Race ReportMy Profile

  43. I love this. And I am extra glad that it is OBVIOUS enough for you to be excited this time :) YAY, MAF!!!!
    MILF Runner recently posted..Sunday SevenMy Profile

  44. Just 4 weeks! YOu can do it. You’ve made it this far, what’s just 4 more weeks? Those numbers are very impressive, way to rock it!
    Taylor @ LiftingRevolution recently posted..Tips On Running With A Hangover: Half Marathon TrainingMy Profile

  45. Do you feel like you are working at the same level of difficulty now even though you are running a few minutes/mile faster?

  46. Just catching up as I was on vacation and loved reading this post. Your results are amazing!!
    Robin recently posted..CarrotFast 5KMy Profile

  47. Wow! What a difference! That is really satisfying!
    Travel Spot recently posted..The World Go ‘RoundMy Profile

  48. I have just stumbled across your blog and MAF training. These are awesome results. Twice I have tried to do MAF but always find an excuse to pick up the tempo. I am hoping for third time lucky, although the Australian summer might affect the results. How many runs per week do you do and what type of distances to get these results?


  1. [...] you know, MAF has become my BFF over the past three months. It has taken me from really slow running at a low [...]

  2. […] down a base–you know I’m a believer in low heart rate training to establish a base. I did it last summer and trust me, it’s a tough time to do it. But the […]

  3. […] When I shared my interest in starting heart rate training for running, I was given many helpful articles and words of encouragement from the running community.  Many Polar Ambassadors stepped up with their advice as well as fellow FitFluential Ambassador MissZippy1.  In fact, Amanda introduced me to the MAF method and shared her successful experience running and training using MAF. […]

  4. […] world was my oyster!  Why was I drawn to MAF training?  Well, I first heard about it from blogger Miss Zippy, who chronicled her generally positive experience with MAF training last year.  Also, this post […]

  5. MAF Training says:

    […] you follow Amanda (aka MissZippy), you probably read all about her experiences a couple months ago with MAF testing. I have to […]

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