MAF TEST in the Nike ALPHAFLY 3

I ran 5 miles at my maximum aerobic function (MAF) in the Nike Alphayfly 3, which fans of the Maffetone Method are very familiar with. This is a running fitness test. I hired Matt Fox from Sweat Elite as my coach and am training for 5ks and 10ks. My first 5k is June 9 and so I want to run a 5 mile test before each race this summer to see if there is any correlation to race day performance.
I opened up memberships to the channel if you want to see deep dives into the workouts. There are also early releases and silly emojis.
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/ @midliferunner
Chapters:
00:00 - 5 Mile Test
00:31 - Why
01:13 - MAF Misconceptions
01:33 -Mile 1
01:43 - MAF Hack
02:12 - Alphyfly 3 First Thoughts
02:54 - Weather
03:05 - Mile 2
03:32 - Race Predictor?
04:19 - Mile 3
04:37 - Strava
04:46 - Mile 4
05:11 - Mile 5
05:37 - Alphfly 3 2nd Thoughts
06:18 - Final Results
06:41 - Signs of Improved fitness
07:23 - Re-test
Music from Epidemic sound
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[@Wings_nut]

I took the MAF test, but I forgot to study for it and got a "D".

[@MidLifeRunner]

☠️

[@jameschaves5723]

Good 5K race today. Probably 18:40 in ideal conditions. Trending towards sub3:00. Just control what you can. Hills, sleep, nutrition. Thanks for keeping me motivated as the humidity starts up here in Massachusetts. My 5K training starts tomorrow 🙌🤞🙏

[@MidLifeRunner]

Let’s goooo James! Definitely learned a lot on this first one

[@jameschaves5723]

@@MidLifeRunner but did you VOMIT!!! 5Ks suck 🖕🖕🖕

[@Teddy_J]

Been waiting for the AF3 to make its appearance. Glad we finally won the lottery!!

[@MidLifeRunner]

🤣 everyone is a winner here at midlife runner . I’ll have to make an official first impression

[@hkim9151]

That’s alphafly color is on fire. Nike hired a lot of designers to come up with this color way … when you break sub-3, you would want to glow up to everyone like the shoe. 😊

[@MidLifeRunner]

On the glow up for sure ✨

[@seekingUltraNick]

Every time I cry a little bit from the rising humidity… I’ll just think of y’all down south. So brutal!! Also, those Alpha’s are pretty sweet. I’ve yet to try any Nike’s at all since becoming a runner… that may change!

[@MidLifeRunner]

It makes us 💪🏼 stronger

[@SagasuRunning]

MAF, VDOT Calc, Heat/Humidity....WE ARE THE SAME (Except I countinue to fail the AF3 lottery...I even had a pair in my hand recently but they didn't have any size above 25.0/USM 7)...

[@MidLifeRunner]

Yes. I think I should aim for breaking 18:45 as well. I looked up the McMillan weather converter and it said 19:01 in these conditions is like a 18:34 5k. Thailand sounds a lot like south Texas with heat and humidity and peak racing season starting October -late February. Is that accurate? Btw I started running when the peg 37 dropped so I never tried the 36. I’m looking forward to the 41

[@SagasuRunning]

@@MidLifeRunner Taipei, Taiwan… and I’ve spent time in Austin and Houston in the summer…. It’s a similar climate except it consistently more wet and humid here. 80% is considered dry here… 70% is almost a desert. But day time temps are similar (low 90F is the normal June-October. Road racing season is also Oct-early March. Though trail racing and ultra racing happen year round all over the island, especially in the mountains. The Peg 41 is wonderful. I didn’t expect this generation to feel like this… curious about your review of Nike’s “Workhorse with wings”…. 😎

[@MidLifeRunner]

@SagasuRunning that’s right! It’s Ben and Mary from This Messy Happy that live in Thailand . And you’re in Taiwan. Very cool. The parallels are eerie

[@jacobvandermeulen1970]

I wonder if running 5 minutes per k gives any meaningful feedback about a shoe designed for speeds of 3:00 per k. (you cannot judge a Porsche by driving 50 k/hour in a town center)

[@MidLifeRunner]

That’s a very valid point . I will have to return to it during marathon training or even 5k/10k tests . Thank you

[@stevedaley1898]

Just wondering why you add 5 beats to MAF method

[@MidLifeRunner]

Maffetone says if you have been running 2plus years without injury you can add 5 beats

[@neely4606]

Dew point 77. Lol. That's just miserable

[@MidLifeRunner]

You know the struggle. Making us stronger

[@eoincasey5461]

Your heart rate strap looks way too low on your chest.

[@MidLifeRunner]

I get that a lot. But it gives accurate readings and feels less constricting on the chest .

[@LuisBecerra79]

😬😬 feels like 87* yuck. And here on the west coast haven’t even reached the 80’s yet at 12pm 🤷🏻‍♂️. Sorry

[@MidLifeRunner]

Making me a stronger runner for marine corps :) - still avoiding hills though

[@nicholas5396]

1st!!!! Finally

[@MidLifeRunner]

🙌🏼 nailed it. Not even age group award. 1st overall

[@nicholas5396]

@MidLifeRunner what's funny is your strava post showed the results and at first I thought it said female overall

[@hkim9151]

Do you know that talking too much also elevates your heart rate by a few beats per minute… better not talk and do the test properly… 😂… fyi.. please don’t talk too long during the marathon race. Please!! 😊

[@dextersuarez9948]

Rude

[@redstonep7607]

This makes a lot of sense. It reminds me at the doctors office when she checks my heart rate and asks me to relax and not to speak.

[@MidLifeRunner]

🫡 all business for race day