MAF Test Attempt #1

My replacement heart rate monitor came on Saturday, and after I remembered I needed to sync it before it would connect with my watch, I was able to take it out for a test on Sunday.

I was attempting to set a baseline for measuring my aerobic progress using the MAF Test recommended by Dr. Maffetone. I was supposed to run a warm-up, followed by 5 miles at my maximum aerobic heart rate (mine is 142), and then a cool-down. The warm-up is 15-20 minutes long (or longer) and I was supposed to gradually increase my heart rate to 142. The 5 miles at 142 bpm should have gotten progressively slower, and then I had to cool down for 15-20 mins, bringing my heart rate gradually back down.

That’s not how it worked.

I chose to do the test along Minnesota Ave. on Minnesota Point, because it’s flat, so I wouldn’t have hills messing up my results. It didn’t seem that cold and the trees didn’t seem to be moving so I didn’t think there was any wind. Wind and cold can affect the heart rate. It turned out it was windy, so that was annoying.

I was having trouble with my heart rate from the get-go. I was walking and it was spiking even though I was barely exerting myself, and then the monitor slipped down and I lost contact. It wasn’t tight enough, since I was afraid of stretching out the strap too much, as happened with my first heart rate monitor. Apparently stretching out the strap affects its ability to function. Argh.

Warmup: 1 mile, 18:39, 115 bpm avg

I was micro-managing my heart rate during the first mile, but it was either too high or too low, jumping all over the place. The road was snowy and/or icy in spots, and the sidewalks weren’t consistently cleared. I was running on the road and at times had to pause and wait for cars to go by before I could safely get around parked vehicles. I ended up with almost exactly the opposite of what is supposed to happen in the test.

Mile 1: 16:52, 137 bpm
Mile 2: 16:03, 134 bpm
Mile 3: 16:00, 133 bpm
Mile 4: 15:27, 134 bpm
Mile 5: 15:43, 135 bpm

Whoops. I’m not sure what this means. Maybe I need a longer warm-up. Maybe I need to use a lower max heart rate. Maybe this is not going to work in winter. I don’t know.

Cooldown: 0.74 mi, 19:06 pace, 122 bpm avg

I’m going to give the test another try in a month or so and see if I can get a better result. The workout itself was good, I felt great afterward, and the warm-up and cool-down felt nice. So it wasn’t a total loss, although it was frustrating trying to make the test work.

I looked at the extended forecast and it looks like there’s only a week or so of the somewhat unusually warm weather left, so that was a bit depressing. I also signed up for the lottery for the Superior 25K in May, so with a little luck, I’ll get in.

4 thoughts on “MAF Test Attempt #1

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