# spotted the sheep – or did it spot me?

I’ve decided to increase my MAF heart rate. When I started it was 180 minus my age and I took off another 5 because I hadn’t been running for a few months which made it 126.

After 3 months at 126 I’m very comfortable but not running. If I count my steps I usually get about 8-10 sets of 8 before I have to walk to bring my HR down. Maffetone does say that you will improve more quickly if you are at the top of your aerobic threshold. I have been wondering if I need to continue with that extra 5 subtracted? Today I thought maybe not and I tried a heart rate of 131.

It was good. I was still able to run without mouth breathing, which I think means that it’s still easy aerobic running. What was really good though was that at this HR I could manage about 20 sets of 8 steps before needing to walk so it was much more like being out for a run with walking breaks rather than the other way around. So I’m going to aim for 131 all week.


About mawil1

Hi my name is julie and I took up running at the age of 46! Hence 'mawil' Middle Aged Woman In Lycra. I did it at first because someone asked me to do a charity run with them. I couldn't run at all, but pride wouldn't let me be seen to be unable to run so I started a walk run programme. I stuck with it and to my surprise I found that I liked it- after a couple of weeks of progress I was hooked! My blog is about my progress in running and how I fit it in with the rest of my life.
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17 Responses to New MAF

  1. Sounds good! Sheep!? So far I’ve seen sheep everywhere but on my runs lol!

  2. CeeJayKay says:

    oh that sounds good J! yes, i was at 127, not easy to keep it there, i upped mine to 130 only because i could get a little more of a slow jog on and it seems easier to keep it there too… You’re a star at this girl! LOVE the sheep…
    Slow… i also thought that i hadn’t seen any sheep… then yesterday? et voila… there they were!

  3. Gareth says:

    Slow progress is still progress 🙂 As long as you’re happy just do whatever you wanna do (ooooh I feel a song coming on)

  4. Good job Julie!! You should be very happy with your progress! That’s awesome!

  5. Lol, sorry if I made it sound like you were complaining. I actually meant to say you *must* be very happy with your progress, not should. I think that was before morning tea, haha. ;D

  6. The MAF method does work. I started as a novice runner in April, and I was logging 16min miles, now I am just in the 12min miles. I also used the -5 so I am at 139. Which does still mean jogging and walking hills. My idea is to keep at 139 for a good 5 years, as I will be getting older but I will progress to be a zero and then +5. So instead of faffing on with my HR monitor settings each year, I am just going to leave it for a good while.

    • mawil1 says:

      It’s working for me too, maybe more slowly than for you- I’m not doing as many miles as I’d like! But I’m happy with going in the right direction.😊

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