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10 Years of Low Heart Rate Training: Lessons From Running 17,000 Miles

By January 4, 2023No Comments
Low heart rate training after 10 years

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: https://www.strava.com/activities/832…

Start training with my Personal Best Program: https://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: https://www.strava.com/activities/832…

LINKS AND TOOLS MENTIONED:
► Extramilest Show Podcast – https://extramilest.com/podcast/
► MAF 180 formula: https://philmaffetone.com/180-formula/
► HR Training Zone Calculator: https://bit.ly/hr-calculator
► Talk Test: https://youtu.be/AoB2AMUq8Wg
► Lactate Testing: https://bit.ly/3WAbI5z
► Personal Best Training Program: https://www.pbprogram.com
► 25 Tips from the Extramilest Run Community: https://youtu.be/lbCO0zlUPkE

PODCASTS SHOWN:
► Trail Runner Nation Podcast 2013 Dr Maffetone: https://bit.ly/3vxswhN
► Kipchoge’s Advice to Race Faster, For Non-Elites: https://youtu.be/7E6TNeoOC3Y
► Kilian Jornet on Extramilest Show #51: https://youtu.be/OJZO-t6O5Bk
► Dr Stephen Seiler on Extramilest Show #50: https://youtu.be/dxODgYXOO7w
► Frustration MAF training, with Jen and Kathryn: https://youtu.be/nW9t3fbMSPc
► Kofuzi on Extramilest Show #33: https://youtu.be/vPa0OrbCp8s
► From Overweight To Sub 3 Hour Marathons: https://youtu.be/tI5OJXK4m3Y
► HR Training with Larisa Dannis: https://youtu.be/MU8Pe5G2vjM
► Zach Bitter on Extramilest Show: https://youtu.be/ESj7Is8u0Pw GEAR USED:
► Shoes – Nike Air Zoom Alphafly Next % Flyknit – https://amzn.to/3HILKIC
► Shorts – PATH projects Graves PX 7” Shorts – https://pathprojects.com/graves
► Liner – PATH projects Lynx PD 8” – https://bit.ly/3VimixU
► Shirt – PATH projects Andes Ad Tank – https://bit.ly/3yts9qn
► Hat – Muir Cap – https://bit.ly/3L3foqa
► Gel PF 30 – https://bit.ly/3yxFLRx
► Gel PF 30 Caffeine – https://bit.ly/3epuegc
► Watch 1 – COROS APEX PRO 2 – https://amzn.to/3Wle4Vo
► Watch 2 – COROS APEX PRO – https://amzn.to/3CPky7W
► Heart Rate Monitor – Garmin HRM Pro – https://amzn.to/3MmJw1I
► COROS POD 2 – https://amzn.to/3uVcwFV
► Camera – Go Pro 11 – https://amzn.to/3FZfCiw
► Mic – Go Pro Media Mod – https://amzn.to/3vBTxAs

YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Personal Best Program: https://www.pbprogram.com
► Website: https://extramilest.com
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman
► Podcast: https://extramilest.com/podcast

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

Flo

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