In this video I run a Sub 3 hour marathon and I share how to improve your running with low heart rate training, using a heart rate monitor. We discuss lessons learned from 10 years low HR training. We cover Zone 2 training, Dr. Phil Maffetone, MAF method, 180 formula, and more. Strava from this run: / strava
Start training with my Personal Best Program: www.pbprogram.com/
Chapters:
0:00 starting in Long Beach, CA
0:53 train slow to race fast
1:28 calculating your low hr training zone
2:27 thoughts on 180 formula
3:20 why I like the MAF method
3:53 my first experience with low HR training
5:36 changing my watch settings
5:57 positive changes I noticed
8:00 misconception with MAF training
8:38 my MAF pace improvements
9:10 10 years training data learnings
11:03 journaling is a powerful tool
12:00 rest and sleep is training
12:41 thoughts on stress
13:10 13.1 miles in half way point
13:22 thoughts on nutrition
14:07 comparing yourself
14:56 made it to Huntington Beach
15:12 Nike Alphafly’s
15:18 if you are not improving with low HR training
16:21 thoughts on high intensity running
18:01 mile 20, Newport Beach
18:15 flexible training schedule
18:54 mile 24, Back Bay to finish
19:34 data recap
19:49 MAF training can work for everyone
20:34 MAF vs 80/20 running
21:24 ice bath closing thoughts
#zone2 #lowheartrate #maftraining
SEE MORE:
► My Strava from this run: / strava
LINKS AND TOOLS MENTIONED:
► Extramilest Show Podcast - extramilest.com/podcast/
► MAF 180 formula: philmaffetone.com/180-formula/
► HR Training Zone Calculator: bit.ly/hr-calculator
► Talk Test: • How to find your “Zone...
► Lactate Testing: bit.ly/3WAbI5z
► Personal Best Training Program: www.pbprogram.com
► 25 Tips from the Extramilest Run Community: • MAF Training and Low H...
► Marathon pace wristband creator: bit.ly/3RVu51w
PODCASTS SHOWN:
► Trail Runner Nation Podcast 2013 Dr Maffetone: bit.ly/3vxswhN
► Kipchoge's Advice to Race Faster, For Non-Elites: • Kipchoge's Advice to R...
► Kilian Jornet on Extramilest Show #51: • Kilian Jornet's Advice...
► Dr Stephen Seiler on Extramilest Show #50: • 80/20 Training to Race...
► Frustration MAF training, with Jen and Kathryn: • MAF Training, Frustrat...
► Kofuzi on Extramilest Show #33: • Kofuzi on MAF Training...
► From Overweight To Sub 3 Hour Marathons: • From Overweight To Sub...
► HR Training with Larisa Dannis: • HR Training with Laris...
► Zach Bitter on Extramilest Show: • Zach Bitter, World Rec...
GEAR USED:
► Shoes - Nike Air Zoom Alphafly Next % Flyknit - amzn.to/3HILKIC
► Shorts - PATH projects Graves PX 7” Shorts - pathprojects.com/graves
► Liner - PATH projects Lynx PD 8” - bit.ly/3VimixU
► Shirt - PATH projects Andes Ad Tank - bit.ly/3yts9qn
► Hat - Muir Cap - bit.ly/3L3foqa
► Gel PF 30 - visit.pfandh.com/Flo10 (10% off your 1st order with code FLO10)
► Gel PF 30 Caffeine - visit.pfandh.com/Flo10 (10% off your 1st order with code FLO10)
► Watch 1 - COROS APEX PRO 2 - amzn.to/3Wle4Vo
► Watch 2 - COROS APEX PRO - amzn.to/3CPky7W
► Heart Rate Monitor - Garmin HRM Pro - amzn.to/3MmJw1I
► COROS POD 2 - amzn.to/3uVcwFV
► Vest - Black Diamond Distance 8 - amzn.to/3GROmTo
► NutriSense Continuous Blood Glucose Monitor CGM - bit.ly/3Xebylh
► Camera - Go Pro 11 - amzn.to/3FZfCiw
► Mic - Go Pro Media Mod - amzn.to/3vBTxAs
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Personal Best Program: www.pbprogram.com
► Website: extramilest.com
► Strava: / strava
► Instagram: / florisgierman
► Podcast: extramilest.com/podcast
Congrats to @DavidDeeble for winning a pair of running shoes in this comment to win contest.
Subscribe and hit the bell to see new videos: bit.ly/Flo-YT
8 май 2024