1st MAF Test Of The Year (2020)


After running for six weeks on MAF training, easy running using my Heart Rate Monitor, following the MAF Formula where my beats per minute range would be from 112 to 122 beats per minute must be maintained while I was on my running workout. As a review, Maximum Aerobic Function (MAF) Formula is 180 minus my age of of 68 plus 10 bpm being a runner of more than 65 years old and had never been “sidelined” from running due to injury. My MAF bpm is 122 and my range of MAF Beats Per Minute during my running workout should be 112 to 122. For the past 6 weeks, I was not supposed to breach the maximum bpm of 122 during my easy/recovery runs. However, with my training schedule being a CTS athlete for the past weeks, I have to follow my training schedule and workout as prescribed by my Coach. However, what I have observed was that I was not fatigued in my tempo runs and I could easily recover after a day of hard training.

After two days of not running due to the inclement weather in my Playground, I was fully rested during the weekend and I decided to have my first MAF Test today, June 29, 2020. After a short stretching exercises, I started my run with a warm-up for one mile where my Heart Rate steadily increased from 90 beats per minutes to 112 after my first loop in my Backyard. Before I finished my first mile, I was able to reach 119 beats per minute. Once I finished one mile, I went on on my First Mile for my MAF Test. I finished my first mile in 16:15 minutes where I had to walk for a few seconds after my bpm reached to 123 bpm on the last 400 meter of my first mile. After the first mile, I took a picture of my GPS Watch, take a sip of cold water, and walked a few meters until 30 seconds elapsed (this ritual was repeated every time I finish a mile) and started my 2nd mile. The following is the list of my time every mile:

1st Mile——16:15 minutes                      4th Mile——14:37 minutes

2nd Mile—–15:28 minutes                      5th Mile——14:35 minutes

3rd Mile——14:31 minutes

It was only on the first mile that I breached 122 bpm to 123bpm but it was able to bring it back after a few seconds of hiking. For the rest of the miles, I was able to maintain my average of bpm within 121-122. On my last mile, I was able to maintain the whole mile with an average bpm of 122.

1st MAF Test June 29
My GPS Watch Results For Every Mile On MAF Test

Although my Backyard Loop is not the ideal venue or location for my MAF Test, I am still satisfied with the result of my test and how my body felt after the workout. My body was very relaxed and not so worn-out or fatigued. In my past MAF Tests few years back, I have been doing them on Oval Track, being faster than my time in my Backyard Loop. With the uneven ground, lots of turns, and single-track trail in my Backyard Loop, I expect that my time would be slower than running in an oval track. On the contrary, I think I am faster now as compared when I had my MAF Test in 2011.

After 4 weeks, I will be doing my second MAF Test with the hope that I will be able to lower the times as compared to the results today. I will continue to apply MAF training in my easy/recovery runs in the coming days and weeks. I know that I will be a better and smarter runner in the next months and years due to this training.

$ 2.00 Donation