If you are lucky to have a techie friend, he will only charge you for the receiver and you will only have to order pizza for him. Yes, you have to buy a receiver that connects to a server and then downloads the unlock codes of the channels. Basically this techie guy will charge a fee for his labor and the receiver. But these things have an expiry date, so you have to purchase another one after it expires.. Or if you are not really a techie, you could hire someone or request someone to install a dongle for you wherein he hooks it up to another dish and points it in the direction of a satellite and the codes are retrieved this way.

Each of the 3 or 4 speed zones offers some speed improvement, the Maff low heart rate part covers your very basic overall aerobic fitness.the faster speed zones offer improvement but peak sooner and increase the injury risk. I limit the faster speed running to 10 - 20% of my total miles and sorta ration the fast miles as needed to keep my speed improving when building up my base miles. Running hills is always good but I run extra slow up the hills and fast down the hills.its like free speed training without spiking your heart rate. Basic old runner saying is 'run mostly slow sometimes fast' is still true, even the faster elite marathon runners run very slow on their everyday running compared to their race speeds. Click to expand.Thanks for responding Mokaman. That's my understanding too, that the elite long-distance guys do mostly long slow, but also mix it up with tempo, hills, sprints, etc. What seems new in the Maf method is doing away with the latter completely until a certain heart rate and pace goal has been reached.

If it really works, I would consider that, but it's so much fun running faster, that I'd really like convincing evidence from my fellow recreational to semi-competitive barefoot runners before committing. If it's just a matter of Maffing it once a week, I'm in without hestitation. It would only involve running marginally slower than I already do on my long run, and a friend has given me his HR monitor, so there'd be no extra expense involved. BL, you are wise to question the effectiveness of MAF when others are making multiple changes. I have made no changes other than closely monitoring my HR during my runs. It took a couple of months to start to see changes and I saw massive changes in pace vs.

HR at about the 8-12 week point. Now that I am several months into the program, I have seen slow increases in pace vs. HR and not nearly as dramatic as it once was. Now, mainly I have seen my resting HR dropping a few beats per month.

Now that the temps are on the rise, my pace will slow to maintain HR. I'm not looking forward to having to start my runs at 0430, but, hey, what can you do? During last year's record heat in the Lonestar State, I was in the middle of training for MCM (as I will be this year also), and the first cold front that dropped the temps into the 60s resulted in a nearly 2:00 per mile reduction in mile times over a 10 mile run! The effect of heat is dramatic! Keep pressing, folks! Click to expand.BL, the frequency has been the same, every other day and the distance has been similar.

You can probably get a better deal on the Maffertone Method which is his older book but has similar information. I have also found that running MAF has kept me injury free, focusing on form. MAF is just one way to go out of many and it is not for everyone. My plan was to stick with it until June when I am going to start adding some tempo runs so that I can add another dimension as I get ready for some shorter running and rowing races.

Jeanne-Marie Bouvier de la Motte-Guyon (commonly known as Madame Guyon) was a French mystic and one of the key advocates of Quietism. Quietism was considered heretical by the Roman Catholic Church, and she was imprisoned from 1695 to 1703 after publishing a book on the topic, A Short and Easy Method of Prayer. XooBooks is the biggest community for free ebook download, audio books, tutorials download, with format pdf, epub, mobi,and more. Free ebook download XooBooks is the biggest community for free ebook download, audio books, tutorials download, with format pdf, epub, mobi,and more.

All the best. Click to expand.Maff style running doesn't do away with the faster running, its just a matter when you use it. Once your slow speed levels out then you know its time to add in a little bit of faster pace running preferably at your half marathon pace to 10k pace. So you work this from both ends, they complement each other. You can mix in the faster running from the beginning if you want to but only 10 - 20% would be wise due to the risk of injury but its a limited resource so i like to use it where it has the most effect.

The younger you are the less the injury risk on the faster running so you have to gauge that part yourself. Maff style running doesn't do away with the faster running, its just a matter when you use it. Once your slow speed levels out then you know its time to add in a little bit of faster pace running preferably at your half marathon pace to 10k pace.