MAF Training: 3 Weeks in, Heart Rate, Happiness, and Running Reborn

My running shoes, once my trusty companions, sat gathering dust. Every jog felt like a struggle, leaving me breathless and discouraged. My joy of running had vanished faster than mist under the morning sun. Then, I met MAF training, a gentle approach whispering promises of renewed joy.

Skeptical but curious, I laced up my shoes. The pace? Shockingly slow. My inner speed demon grumbled, but I kept my heart rate at its happy place, guided by a steady rhythm.

Surprise! Running was...peaceful. No gasping, no burning, just a gentle pulse leading my way. The world unfolded around me - birdsong, rustling leaves, the soft caress of wind. It was like rediscovering the simple pleasure of being present, one mindful step at a time.

Here's the thing, no fancy words needed:

Easy runs, strong me: Slowing down wasn't a weakness, it was freedom! Now, I run further, feeling energized, not exhausted.

Bye-bye, aches: Muscle pains? Vanished! MAF's gentle ways keep my body happy and ready for more adventures.

Calm mind, happy stride: Focusing on my heart rate calms my thoughts, letting me truly be in the moment. Running has become my moving meditation, bringing quiet joy.

The joy of simply moving: Forget chasing speed demons. Now, I run happy miles, savoring the journey, not just the finish line.

Sure, the slow pace can sometimes feel like a gentle nudge uphill. But the progress is real - longer distances, more energy, and most importantly, a genuine smile with each run.

Here's the coolest part: You can join too! MAF welcomes everyone who wants to rediscover the joy of running, no matter your age, fitness level, or past experiences.

So, dust off your shoes, take a deep breath, and give it a try. You might surprise yourself (and your inner speed demon) with what you find. Remember, it's not about how fast you go, it's about how much joy you find in each step. Let's build a community of happy runners, one peaceful mile at a time!

P.S. Share your MAF experiences below! Let's inspire each other to let go of pressure and rediscover the pure joy of running. Who knows, you might just become the next zen runner!

Update: 4.19.2023

 As a runner, it's important to have a plan in place for your next race. Whether you're training for a 5K or a marathon, having a plan will help you stay on track and make progress towards your goal. One of the most important parts of any training plan is tracking your progress. By monitoring your runs and your overall fitness, you'll be able to see how far you've come and make adjustments to your plan if necessary.

Tracking your progress can be done in a number of ways. One popular method is to keep a running journal. This can be as simple as jotting down the distance and time of each run, or as detailed as tracking your heart rate, pace, and any other factors that may impact your performance. By keeping a record of your runs, you'll be able to see patterns in your training and identify areas where you may need to focus more attention.

Another way to track your progress is to use a fitness app or GPS watch. These tools can provide you with a wealth of information about your runs, including distance, pace, and elevation. They can also help you stay motivated by providing feedback on your progress and setting goals for your next run.

Once you have a plan in place and are tracking your progress, it's important to stay consistent with your training. Skipping runs or cutting corners can derail your progress and make it harder to reach your goal. That's why it's important to stay motivated and stick to your plan, even when it's challenging.

Remember, every runner is different, and what works for one person may not work for another. That's why it's important to experiment with different training methods and find what works best for you. By tracking your progress and staying consistent with your training, you'll be well on your way to achieving your next race goal.

Update: 4.15.2023

 It's been a few weeks since my last post and I'm excited to share my progress with you. I recently completed a 4-mile race and was thrilled to see that I finished in a time similar to what I did 10 years ago. My fitness is definitely in a good place and I'm feeling confident about my upcoming races.

Speaking of which, I have decided to race a half marathon in 6 weeks' time. It's been a while since I've raced this distance, but I'm excited to see what I can do. I've been increasing my mileage and incorporating more speed work into my training plan, and I feel like I'm ready to take on this challenge.

As I mentioned in my previous post, I'm creating my own training plan to reflect my current fitness level and goals. It's been a process of trial and error, but I'm finding that it's helping me to push myself harder and see better results. I'm broadening my strokes and painting outside the lines, trying new workouts and strategies to see what works best for me.

It's so easy to fall into the trap of following a cookie-cutter training plan, but we're all unique and our training should reflect that. By creating a plan that's tailored to our individual needs and goals, we can push ourselves to new heights and see what we're truly capable of.

In the coming weeks, I'll be sharing more about my training plan and how I'm preparing for my upcoming races. I hope that by sharing my journey, I can inspire others to take control of their own training and push themselves to be their best. Remember, we're all capable of achieving great things if we're willing to put in the work and believe in ourselves.

 Positive Attitude 

As a marathon runner, you know how important it is to have a positive mindset during training and on race day. Negative thoughts can be debilitating, leading to self-doubt, decreased motivation and decreased performance. So, it’s crucial to learn how to filter out these thoughts and maintain a positive attitude.

Here are some tips for filtering out negative thoughts:

Acknowledge them: The first step in filtering out negative thoughts is to acknowledge that they exist. Negative thoughts are normal, and everyone experiences them from time to time. Don’t beat yourself up for having them, but instead acknowledge them and then move on.

Reframe your thoughts: When you have a negative thought, try to reframe it in a positive way. For example, instead of thinking “I can’t do this,” try to think “I’m going to give it my best shot.” This will help you maintain a positive outlook and increase your motivation.

Surround yourself with positive people: Surrounding yourself with positive, supportive people will help you maintain a positive outlook and stay motivated. Run with friends who believe in you, and avoid running with people who are negative or always complaining.

Practice gratitude: Gratitude helps to shift your focus from the negative to the positive. Make a list of the things you’re thankful for, and read it before and after your runs. This will help you maintain a positive outlook and increase your motivation.

Visualize success: Visualizing success can help you filter out negative thoughts and maintain a positive outlook. Close your eyes and imagine yourself crossing the finish line, feeling strong and confident. Repeat this visualization often to keep your mindset positive.

In conclusion, filtering out negative thoughts is essential for marathon training and race day. By acknowledging negative thoughts, reframing them, surrounding yourself with positive people, practicing gratitude and visualizing success, you’ll be able to maintain a positive outlook and increase your motivation. Good luck on your marathon journey!

Self-Mastery and Training for a Marathon: The Journey to Personal Growth and Development

Training for a marathon is not just about pushing yourself physically, but also about tapping into the power of self-mastery. The marathon journey can serve as a catalyst for personal growth and development, providing an opportunity for you to explore your limits, push yourself beyond what you thought was possible, and grow as a person.

Self-mastery is the process of developing self-awareness, self-discipline, and self-control. It requires you to be intentional about your thoughts, actions, and habits, and to make a commitment to becoming the best version of yourself.

Here are a few tips for how you can use your marathon training to cultivate self-mastery:

Set realistic goals: The first step to self-mastery is setting clear and realistic goals. When it comes to marathon training, this means identifying your desired finish time, your training schedule, and what you need to do to achieve your goal. This helps you to stay focused and motivated during the training process.

Develop a growth mindset: A growth mindset is the belief that your abilities and skills can be developed through effort and perseverance. This mindset can help you overcome obstacles and setbacks that you may face during your marathon training. Embrace the challenge and view it as an opportunity to learn and grow.

Practice self-discipline: Self-discipline is the foundation of self-mastery. It requires you to consistently take actions that are aligned with your goals, even when you don't feel like it. When it comes to marathon training, this means following your training plan, even on days when you're feeling tired or unmotivated.

Focus on the process: While it's important to have a goal in mind, it's equally important to focus on the process of training. Celebrate your progress, no matter how small, and focus on what you're learning along the way.

Embrace the challenge: Training for a marathon is a big commitment, and it's not always easy. But it's important to embrace the challenge and push yourself beyond what you thought was possible. This is where you'll grow the most and discover the power of self-mastery.

Training for a marathon is not just about crossing the finish line, it's about the journey. Use this opportunity to cultivate self-mastery and take your personal growth and development to the next level. Good luck!

Keeping it simple 

Training for a marathon can be a daunting task, but it doesn't have to be. One key aspect to making the process more manageable is to keep things simple. By focusing on the basics and avoiding the temptation to overcomplicate things, you can set yourself up for success and enjoy the journey to the finish line.

One of the most important things to keep in mind when training for a marathon is to focus on consistency. Instead of trying to cram in as much training as possible in a short period of time, it's better to build up your mileage gradually over a longer period of time. This will allow your body to adapt to the increased workload and reduce the risk of injury.

Another key aspect to keeping things simple is to focus on the basics of training. This means prioritizing regular runs, strength training, and stretching. While there are many different types of training that can be beneficial for marathoners, such as speed work or hill training, it's important to not get bogged down in the details and to stick to the basics.

Another important factor to keep in mind is to listen to your body. When you're feeling tired or run down, it's important to take a step back and rest. Trying to push through fatigue or injury can lead to more serious problems in the long run.

When it comes to nutrition, it's important to keep things simple as well. Instead of trying to follow complicated diets or meal plans, focus on eating a balanced diet that includes plenty of fruits, vegetables, and lean protein. Make sure to also drink enough water and stay hydrated.

Finally, make sure to enjoy the process and have fun. Training for a marathon is a big accomplishment and it's important to remember why you started in the first place. Take time to appreciate the progress you've made, and don't forget to reward yourself along the way.

In conclusion, training for a marathon can be a daunting task, but by keeping things simple and focusing on the basics, you can make the process more manageable and enjoyable. Remember to focus on consistency, the basics of training, listening to your body, keeping nutrition simple and enjoying the process. With these tips in mind, you'll be well on your way to crossing the finish line with confidence.

 Running on air

There are rare days where the miles just flow and time stands still. It comes unexpectedly and you can’t force it to happen. Your body, especially the legs, have to cooperate with the mind and that’s when the magic happens. You can’t plan for it, for me, it just happens. During these runs, you feel like you can run on and on. I had to catch it when it finds me. I have to remember what led to this and try to mimic the same actions. That’s why I am keeping a running journal to see if there are trends and if so, I can try to develop a system around it. 

I have noticed if I do a few sets of leg press, my legs are primed for running. I have been going through this routine and it is working out. I will continue to stay on this while taking a few off days to see if there’s a pattern.

December is here. Let’s make a plan to see what we can accomplish this month. 

• i will run a 10k and 15k during a weekend in December

• I will swim 7k (yards) this month

• I will swim/bike/run one day this month