The Extramilest Podcast

Jeffrey Silvers (Strava) is a 54 year old runner from Toronto, Canada.  For several years he has had the goal of qualifying for the Boston Marathon. He ran his first marathon in 2013 in 4 hours and 12 minutes. Over the years he improved, but he also experienced several serious medical challenges that set him back in his training and racing.  He started implementing low heart rate training and increased his training volume, which helped improve his running. We take a deep dive into his training and racing and how he was able to run 2 Boston qualifying times in the past 6 weeks, I just saw him in Chicago last weekend running another PB.  Jeffrey is part of my Marathon PR Training Program. This is an online training program for athletes who are ready to take their training and racing to the next level. It is a great international group of runners from all levels looking to improve, first time marathon to BQ or Sub 3. More information about this program can be found at extramilest.com/marathon Hope you enjoy this conversation with Jeffrey Silvers! --- ---  LINKS MENTIONED:  Jeffrey on Strava Finding Ultra Book by Rich Roll Maurten Energy gels Maurten 320 Drink Mix Gatorade Apple iWatch Workoutdoors app iwatch Grid foam roller Marathon PR Program Chicago Marathon Cleveland Marathon New York Marathon Elevate for Strava extension Michael Ovens podcast Jason Cherriman podcast Zach Bitter podcast Tanda Race Predictor Metathon Race predictor linked to Strava SHOW NOTES:  Jeffrey’s background in running [3:00] His first marathon in 4 hours 12 minutes in Chicago in 2013 [5:20] How Jeffrey ended in an ambulance in the hospital with a hemorrhagic stroke [6:10] He didn’t run all in 2014, started running again in 2015 [8:00] Importance of hydration and keeping electrolytes up [9:10] Fall 2016 two weeks before the Chicago Marathon, he experienced another seizure and needed another surgery [10:00] What his doctors mentioned to Jeffrey about marathon running [13:00] How Jeffrey continued his running journey in 2017 to run the New York Marathon [15:15] Cleveland Marathon 2018 in 3 hours 51 minutes [17:20] What Jeffrey’s training used to look like before discovering MAF training [18:08] Next Chicago Marathon 2018 in 3 hours 37 minutes [19:40]  Rich Roll’s book finding ultra that mentioned low heart rate [21:00] His first experience with low heart rate training leading, first MAF test 6:10 min / km (9:55 min / mile) [23:00] First MAF test May 29th to June 29th improved well [24:00] Did not run any speedwork or tempo over the summer [27:00] How he ran the Erie Marathon (September 2019) in 3 hours 26 minutes, a 9 minute PR [28:00] Things Jeffrey learned from his 2 training approaches [30:30] Higher training volume helped improve his running times [35:10] Importance of step back weeks [36:45] So much more enjoyment during his workouts with low heart rate training [38:00] How Jeffrey uses the Elevate for Strava app in his training  [40:30] Floris’s thoughts on Elevate for Strava [43:50] How Jeffrey dealt with initial challenges with low HR training [47:00] Flo’s thoughts on mindset challenges with low HR training  [50:05] Jeffrey’s plant based approach to nutrition [53:40] Race day nutrition for Jeffrey [56:45] His race day strategy to qualify for Boston [1:05:00] How Jeffrey recovers and limits the risk of injury [1:09:45] Recommendations for other runners looking to improve their running [1:13:15] Floris’s thoughts about gradual improvements over time [1:19:50] YOU CAN FIND ME, FLORIS GIERMAN, HERE:  Strava YouTube My Training Course - The Marathon PR Program Weekly newsletter with Running Tips and Racing Strategies Podcast Instagram Facebook (Extramilest Group) Facebook (Personal)

Larisa Dannis (Strava | IG) is a very strong runner from New Hampshire. She has ran a 2:44 marathon, a 5:59 50 mile race and she has won several ultra marathons. She knows a tremendous amount about heart rate training so that always excited me.    Larisa was never very active as a kid. When she started her first job, she wasn’t moving much at all and her weight started to creep up.    She knew she had to do something to improve her fitness and through hiking she got into trail running and road running.    In 2012 Larisa discovered MAF low heart rate training and this changed her entire approach to training and racing. She is extremely knowledgable about heart rate training and listening to her body. She shares a lot of honest insights about her journey to improve as an athlete.    WE DISCUSS MANY TOPICS, SUCH AS: How Larisa started adding speedwork to further improve her race times Larisa’s heart rate strategy for different types of races Recommendations for other runners looking to improve  JOIN OUR GROUP RUNS Before we dive in, one quick note that I’m setting up several group runs in the coming months around the Chicago Marathon, New York Marathon, CIM Marathon in Sacramento and more. These are free group runs, mellow pace, good times with other runners from the community and friends. More info can be found on the Extramilest Events page. I would love to see you at any of these events.    LINKS AND TOOLS MENTIONED YouTube video version of this interview Larisa's website and blog Video of her Western States 2nd place finish Trail toes body glide Squirrel nut butter Electrode gel Tailwind nutrition Swedish fish, little gummy candies Spring energy gel SALOMON Shoes Sense Ride 1 Salomon Shoes Sense Ride 2 HOKA Torrents shoes Salomon XA Elevates Altra shoes Topo shoes Ultimate Direction running vest Ultra Aspire race vest InknBurn clothing   SHOW NOTES Larisa’s background and transition from hiking into trail running [3:30] Her first road marathon with MAF training at 3:07 [7:00] Larisa’s first experience with MAF low heart rate training [7:55] Mental frustrations when starting out with MAF  [10:00] Larisa didn’t do any high intensity runs for 2 years when starting with with low heart rate training [12:20] How Larisa started adding speedwork to further improve her race times [13:15] Larisa’s heart rate strategy for different types of races [14:50] Floris’s heart rate strategy in marathons [18:00] How Larisa figures out the HR she can maintain for longer distances and races [19:40] Larisa’s experience with blowing up in a race, pushing her heart rate much too high [21:30] She finds chest heart rate straps more active [22:20]  2 tips to improve accuracy with heart rate training [23:10] Using trial and error to figure out race HR’s, marathon HR 160 to 165, 50 mile HR 145 to 155, 100 mile HR 130’s [24:35] How Larisa changes her training in New Hampshire long winter snow conditions [27:25] The importance of focusing on strength training [29:10] Larisa’s strength training 5 x 5 approach with squass, deadlift, row, bench press and overhead press 5 sets of 5 reps [31:20] The injuries she has experienced [34:10] Larisa’s dogs are her training partners 95% of the time [37:20] The importance of prioritizing recovery and what she does to limit the risks of injuries [39:00] How her body changed over the years [42:25] Larisa sleeps 8 to 10 hours a night [43:45] What she learned about nutrition over time, keeping it simple and listening to her body [44:50] Recommendations for runners looking to improve [47:45] Running gear she uses [51:00] Her goal of going back to Western States [54:40] YOU CAN FIND ME, FLORIS GIERMAN, HERE:  Strava YouTube My Training Course - The Marathon PR Program Weekly newsletter with Running Tips and Racing Strategies Podcast Instagram Facebook (Extramilest Group) Facebook (Personal)  

Zach Bitter recently set the new 100-mile (161km) running World Record in 11 hours and 19 minutes. He averaged 6:48 min / mile = 4:13 min / km and beat the previous world record by 9 minutes! That's about four sub 3 hour marathons in a row!! ⁣He then continued running another 4.88 miles to run the 12 hours World Record as well.    In the past 10 years he ran more than 50,000 miles = 80,467km. Using performance as his compass, he learned a lot over the years of what works well for him.    He is an absolute fat burning machine and I was thrilled to interview Zach for The Extramilest Show. We take a deep dive into heart rate training, nutrition, mindsets and much more.    ---    Find out more about Zach Bitter here:  Website Strava Instagram Twitter YouTube Podcast Products / videos / people mentioned Altra running shoes Altra Solstice for race Altra Superior for trails COROS APEX watch X-endurance Fuel-5 Unicity unimate (an instant Yerba Mate tea blend) Jim Walmsley Jared Hazen Video 100 Mile & 12 Hour World Record - Pettit Center Olympic Training Facility Show notes: Brief background as a runner [3:42] His first ultra running experience [7:02] How Zach first got into HR training and how he integrates it in his training [9:22] How to figure out your correct heart rate training zone, more specific than the 180 formula alone.  [11:02] How Zach trains for his different races [16:07] Zach’s preparing specifically for this World Record run [21:22] Importance of positive mindsets during races [26:22] Looking at HR vs looking at pace [27:32] How does Zach overcome though spots in training and racing [29:22] Benefit of Zach training in a lot of heat in Arizona [35:22] His race hydration and nutritional approach on race day [36:52] Running 4 sub 3 hour marathons back to back [41:22] Zach’s approach with high fat, low carb, ketosis and carb intake [42:22] How do you find the minimum dose of carbs to perform well? [46:00] How would Zach change his nutritional approach if he would race at higher intensity [50:10] How Zach limits his injuries risks [54:20] Improving tight calves [1:00:10]   The importance of consistency and the right training approach [1:01:50]  Shoes Zach’s runs in are Altra running shoe [1:04:20] Running watch, Zach uses the COROS Apex [1:06:05] Zach’s coaching calls for problem solving [1:09:47]  About the Human Performance Outliers podcast Zach co-hosts [1:10:52] You can find me, Floris Gierman here:  Strava YouTube Weekly newsletter with Running Tips and Racing Strategies Podcast Instagram Facebook (Extramilest Group) Facebook (Personal)         ⁣

Today I have my friend Andy Hooks (Strava | IG | FB) on the podcast and we take a deep dive into heart rate training, nutrition and improving your running. He used a MAF HR based training approach to improve from a 4:22 marathon to a 2:53 so far and he is aiming for a sub 2:40 or 2:45 marathon in Berlin in a few weeks.    Andy is a full time emergency room nurse in San Antonio, TX and he has a great understanding of nutrition, hydration and a holistic approach to training and racing. He is a very solid athlete and we had a long and honest conversation. He shares how many times he failed to reach certain running goals, but accepted these setbacks to not only meet but also exceed his goals.    He shared many great insights, once again I learned a lot from this conversation. He talks about sodium and potassium intake, this reminder and change in nutrition has already made a big impact on my energy levels in training this week, during increase in training volume and running in warmer weather.   Before we dive into Andy’s podcast, I wanted to give a short update from my world, because it has been a while since my last podcast.  I’m very exciting to train for my next race, I’ll be running the CIM Marathon in Sacramento in December. Gradually building up my training volume, currently at about 6 hours a week, will be increasing from here and start to add some speedwork soon.    This summer there has been a lot of exciting things happening with our running clothing company PATH projects. Besides that I have spent a lot of time and effort on finishing the Marathon PR Program. There are no ads on this podcast, but I do want to mention some info about this heart rate based training program. I have been asked many times to coach athletes. Instead of 1 on 1 coaching, I’ve developed a training program based on the fundamentals of low heart rate training, limiting stress, the right nutrition, mindsets and race strategies. The program includes more than 30 new videos + 8 editable training schedules for different race goals.  The program has just launched a month ago with runners from 25 countries and the feedback has been very positive. More info is available at Extramilest.com/marathon Hope you enjoy my conversation with Andy Hooks!  Show Notes: Background in running and his first experience with marathon running [6:40] What changed when Andy discovered low heart rate training and building an aerobic base [10:20] Some of the injuries and experiments that didn’t go according to plan [13:40] Improvements Andy started seeing [15:40] Andy’s experiment with a 48 hour fast, followed by trying to qualify for the Boston marathon fasted :D [18:40]  Andy’s nutrition and race strategy for his current 2:53 personal best [24:40] Importance of hydration and getting in enough sodium and potassium [30:10] Andy drinks bone broth before and after some of his long runs in hot weather [33:10] Energy gel discussion with Myspring, GU, Vespa, Ucan, etc [34:10] What Andy’s training looks like for the Berlin Marathon, Houston Marathon and Big Foot 200  [37:30] How Andy integrates the MAF 180 formula in his training [39:10] Andy values his training consistency over intensity, since it’s less stressful on the body [31:00] Integrating speedwork into you [42:25]  Andy’s thoughts on different types of nutrition [47:10]  Impact of weather on your training and racing [54:02]  Andy uses water aqua plyometrics a few times a week [55:40] How Andy’s job as emergency nurse has opened his eyes about the nutrition [59:40] HR specific training at higher intensity [1:05:10] Recovery tools and workouts that Andy uses with hot epsom salt baths, hot sauna, light stretches and the right micronutrients [1:10:10] Andy sleeps 7 hours a night and gets into REM sleep quickly, this feels enough [1:12:10] Recommendations for runners training mostly at low heart rate [1:14:21]  Floris talks about getting back into his training cycle and gaining fitness again [1:17:55] Recommendations for runners looking to improve in their training and racing [1:22:20] Importance of proper running form and how to improve it [1:25:20] For athletes in their 50’s, 60’s and older who train at low hr, proper running form at low HR can be challenging, some thoughts on this [1:27:50] How to think bigger with running? Our imagination is our limitation [1:33:34] Items and people mentioned: Myspring energy Andy takes Hi Lyte salt tabs Andy takes  The bone broth Andy takes for sodium and potassium Vespa and UCAN Floris is experimenting with Water aqua plyometrics Elevate for Strava plugin Klimat App plugin for Strava Vitamix blender Dr. Teal's Epsom salt Altra shoes Andy runs in Floris 2:57 marathon video with Go Pro Floris 100 mile run video Boston Marathon Chicago Marathon New York Marathon Houston Marathon Big Foot 200 Barkley marathon CIM Marathon Floris ice bath Calm meditation app Mark Cucuzzella running form Extramilest FB Group Marathon PR Program People mentioned Kilian Jornet Burgada Dr. Mark Cucuzzella Dr. Phil Maffetone Mark Allen  Bill Callahan Laird Hamilton Calvin and Josh Sambrook Pete Kostelnick You might also enjoy: Dr. Phil Maffetone about Heart Rate Training, Nutrition and Recovery Dr. Mark Cucuzzella on MAF HR Training, Running Form & Injury Prevention How to Run a Faster Marathon with Bill Callahan You can find me, Floris Gierman here:  Strava YouTube Weekly newsletter with Running Tips and Racing Strategies Podcast Instagram Facebook (Private Group) Facebook (Personal) Twitter

Calvin Sambrook (56) has learned a lot over the past 7 years of marathon running. He had to be rescued from the course on his first marathon attempt. His 2nd marathon finish time was in 5 hours 15 minutes, for 12 marathons he was stuck around 4 hours 30 minutes. Then he changed his training and his overall running and race times improved massively. Last year he ran a PB of 3:15 at the London Marathon and he has his eyes set on several PB goals.    Calvin is joined by his son, elite runner and coach Josh (23). His recent podcast had a lot of great feedback and more than 30k downloads and views already. Josh is a 2:28 marathoner and he coached his father on this running journey. He shares great insights about Calvin’s improvements and both of them also recommendations for other athletes looking to improve.   Thanks for all the contributors with great questions from the Extramilest Facebook Group: Brian Ballard, Marc Copeland, Andy Sullivan. Rishi Sareen, Brandon Rose, Vincent Cheah, Nicolas Garcia, Malcolm Forbes, Dave Lee, Prashant Fadnavis, Dan Aupperlee, Johan Sandgren, Stu ThreeOne, Lucas Abeledo Vilariño, Kevin Dunne, Saeed Khan, Blair Margot, Dave Mckay, Johan Sandgren, Rishi Sareen, Darren Rutgers, Morgan Pettersson. Links: Strava Calvin Sambrook Strava Josh Sambrook Jset.run = Josh's coaching website Extramilest Podcast #16: Race Faster by Training Slower, with 2:28 Marathoner Josh Sambrook  Jason Cherriman heat training  Tanda Race Predictor  Show notes: Calvin’s background in running and his first experience with marathon running [3:30] How Calvin trained (or not trained) for his first marathon with one 5km park run a week [5:54] How run commuting changed his marathon performance changed significantly [6:58] The weekly Park Runs [13:40] Calvin’s thoughts on training volume and pace [15:05] How Calvin limits his risk of injury and recovers fast [16:55] The way Calvin uses a heart rate monitor for this training [18:45] Some of the things that have gone wrong in races, collapsing and waking up in the medical tent [20:00]  Calvin’s pacing and HR strategy for a marathons [23:15]  Heat training Calvin did as part of a study about weather impact on performance [25:50] Josh shares his caution about heat training in hot weather area [28:25] Their opinion to training some runs at marathon pace[29:40] How Calvin goes about running at effort level [32:40] Strength training through teaching courses at circus [32:28] Recovery tools, tightening muscles and time constraints [36:30] How Josh coaches his dad [39:03] Marathon race time prediction for Calvin [41:00] The Tanda Marathon Race Predictor [44:10] Calvin’s 2019 races and what’s coming up next [48:10] Josh’s thoughts on Calvin’s training and racing opportunities [51:10]    Calvin’s approach to nutrition [54:35] Calvin doesn’t drink any water in an entire marathon, he explains why [57:05] How Calvin consciously has to calm him down a few hours before a race [1:01:40] Josh shares opportunities with volume, consistency and nutrition  [1:03:10] Suggestions for runners looking to improve in their running and become stronger, healthier and happier athletes [1:05:30]   You might also enjoy: Race Faster by Training Slower, with 2:28 Marathoner Josh Sambrook  Dr. Phil Maffetone about Heart Rate Training, Nutrition and Recovery You can find me, Floris Gierman here:  Strava YouTube Weekly newsletter with Running Tips and Racing Strategies Podcast Instagram Facebook (Private Group) Facebook (Personal) Twitter

In today’s podcast I talk to Michael Ovens (Strava), a 41 year old runner from Jersey in the UK. So far he improved from a 5 hour 15 marathon down to 3 hour 18 marathon, with his eyes set on Sub 3 marathon goal next. I am convinced he will reach this goal as well. I really like how honest Michael was in this conversation. We all learn from our training and racing mistakes and in today’s episode Michael shares several of his painful mistakes and ups and downs in training, starting with his five hour marathon. He hit the wall so hard that he thought he got hit by a bus, several great stories there. This made him relook at his entire approach to training and racing. He is now feeling so much better about his training and nutrition with reduced stress levels. We dive deep into a variety of topics around his training, MAF and low HR, nutrition, racing and more. Many members in the Extramilest Facebook group submitted questions for this podcast, so thanks everyone for your great input! This week I’m giving away a copy of Dr. Phil Maffetone’s Big Book of Endurance Training and Racing. To enter, let me know one takeaway from this conversation in the comments on this YouTube video.  Enjoy my conversation with Michael Ovens.  Show notes Michael background in running [4:46] His first marathon training and first 5 hour marathon race experience in 2010 [6:10] Bringing down his 1/2 marathon time from 2:20 to 1:48, still loads of injuries and exhausted [7:40] How his training approach changed after reading The Triathlete’s Training Bible [8:40] The heart rate zone Michael started training at [9:50] Michael’s second marathon experience with the worst bonk he ever experienced “felt like hit by a bus” [11:00] When Michael discovered the PDF Flo wrote with Marathon Training Fundamentals [11:45] Michael’s first experience with MAF low heart rate training [13:00] How Michael does a Lactate Test on a running track [13:55] Michel’s MAF test improvements down to 6:45 min / miles so far [15:10] Michael’s experience with Paleo and Keto [17:40] Floris’s own experience with Keto and his thoughts on nutrition [22:25] Michael’s last marathon in Amsterdam, things that went well and things that could be improved [25:00] The training approach for his last marathon with MAF low heart rate and his takeaways [28:10] Michael will be increasing his training volume to 60 or 70 miles = 97 or 113 km a week [30:00] How Michael is aiming to accomplish his Sub 3 marathon goal, with coaching by Josh Sambrook [31:50]  Michaels watch setting during training and on race day [33:20] Strength training as part of Michael’s training approach [34:00]  The main factors that helped Michael improve significantly over time so far [36:30] The biggest challenges Michael encountered with his training and his solutions [37:40] Typical training week for Michael, with mostly early morning runs [39:30] When training mostly at MAF, what HR strategy does Michael have for race day [40:50] Marathon pace runs during Michael’s training cycle [43:00] What Michael eats and drinks during training cycles [43:40] Beer is Michael’s one weakness [44:50] Michael’s struggle with weight and how he deals with it [45:40] Michael aims for 7 to 8 hours of sleep, now he has less training stress and gets more quality sleep [47:25] What Michael does to keep his stress levels low during the day [48:10] His next marathon, the Jersey Marathon on October 9, 2019 [49:35] Michael’s closing tips for runners looking to improve in their running [50:10] Links Michael Ovens on Strava Extramilest Community Stories Extramilest Facebook Group The Triathlete's Training Bible by Joe Friel PDF of Marathon Fundamentals by Floris Zach Bitter Paleo diet Ketogenic diet Josh Sambrook Podcast - Race Faster by Training Slower Josh Sambrook Jset Tanda Race Prediction Tool Myfitnesspal nutrition tracker Special shoutout Thanks to everyone in the Extramilest Facebook group for submitting their questions. Thank you Mariano Uberti, Brian Ballard, Marc Copeland, Darren Rutgers, Rishi Sareen, Brandon Rose, Andy Sullivan, Vincent Cheah, Nicolas Garcia, Prashant Fadnavis, Dan Aupperlee, Dave Lee, Dave Lee, Saeed Khan, Blair Margot, Johan Sandgren, Rishi Sareen, Darren Rutgers and Morgan Pettersson Links Michael Ovens on Strava Extramilest Community Stories Extramilest Facebook Group The Triathlete's Training Bible by Joe Friel PDF of Marathon Fundamentals by Floris Zach Bitter Paleo diet Ketogenic diet Josh Sambrook Podcast - Race Faster by Training Slower Josh Sambrook Jset Tanda Race Prediction Tool Myfitnesspal nutrition tracker Special shoutout Thanks to everyone in the Extramilest Facebook group for submitting their questions. Thank you Mariano Uberti, Brian Ballard, Marc Copeland, Darren Rutgers, Rishi Sareen, Brandon Rose, Andy Sullivan, Vincent Cheah, Nicolas Garcia, Prashant Fadnavis, Dan Aupperlee, Dave Lee, Dave Lee, Saeed Khan, Blair Margot, Johan Sandgren, Rishi Sareen, Darren Rutgers and Morgan Pettersson. You might also enjoy: Race Faster by Training Slower, with 2:28 Marathoner Josh Sambrook  How to Run a Sub 3 Marathon with Jessica, Kelley and Gwen How to Run a Faster Marathon with Bill Callahan You can find me, Floris Gierman here: Strava YouTube Weekly newsletter with Running Tips and Racing Strategies Podcast Instagram Facebook (Private Group) Facebook (Personal) Twitter

"If you finish a training run and you don’t feel you can do it again, you are probably running too fast" - Dr. Mark Cucuzzella   Today’s episode of the Extramilest show is a big one. Dr Mark Cucuzzella is one of the most productive, yet busiest guys I know with an impressive and diverse background:  He has been a competitive runner for 30 years with a personal best in the marathon of 2:24. At his current age of 52 he has completing over 80 marathons and ultras, and he continues to compete as a National level Masters runner. He ran Boston Marathon 25 times, the last 18 years straight. For 30 years in a row he ran a Sub 3 hour marathon. For 22 years he raced under 2:35 and achieved this time in 4 decades.  He is a doctor and a professor of Family Medicine at West Virginia University School of Medicine. He is also a Lieutenant Colonel in the Air Force Reserves, designing programs to reduce running injuries in military personnel. Besides that he owns a minimalist footwear store, Two Rivers Treads in West Virginia.  He is also a race director of the event series Freedom’s Run He wrote the incredible book Run For Your Life On top of that, he is the Executive director of the Natural Running Center He teaches clinics with Dr. Phil Maffetone and others. And the list goes on.  His work has been features in media outlets such as New York Times, NPR, Outside Magazine, Runners World and many other medical and media outlets.    In this episode we take a deep dive into: Low HR training using the MAF 180 formula running injury prevention running form footwear stretching and much more I am giving away a copy of Dr Mark’s book Run for Your Life. To enter, I would love to hear from you in the comments on YouTube: what was your favorite quote or takeaway from this episode?    Enjoy my conversation with Dr. Mark Cucuzzella!   LINKS  Dr. Mark Cucuzzella website & facebook Dr Mark's Desk  Run for Your Life Book Two Rivers Treads  Mark Allen Extramilest Podcast Mark Allen’s story about the 1989 Kona Ironman victory over Dave Scott Video - Mark Allen’s Ironman win on Dave Scott’s best day, shaving 18 minutes off Ironman video Insert "Barefoot science" Correct Toes if you have a bend big toe Videos from Run for Your Life Book Merrell Vapor Glove Newbalance Minimus, trail original Bill Bowerman - co-founder of Nike Vans Shoes Nike Cortez  Marine Corps Marathon Boston Marathon Chicago Marathon Air Force Marathon - Mark winning video Elliot Kipchoge  Article "Americans spend drastically more time sitting down than they did last decade"   SHOW NOTES Dr. Mark Cucuzzella’s running background [3:40] Mark’s ran his first half marathon as a kid at a time of 1 hours 25 minutes [5:45] Mark experienced many running injuries early [7:30] Mark’s first marathon at the Marine Corps marathon in 2 hours 34 minutes that felt pretty easy [10:25] How Mark blew up big time at his first Boston Marathon with a DNF [11:00] His advice to runners wanting to run the Boston Marathon fast [12:35] His experience as a runner being part of the Air Force [13:20] His goal to make the olympic trials, running a 2:24 at the Chicago marathon [14:00] Plantar fascia, fused joints, big toe bent, etc. [14:20] His doctor recommended Mark not to run anymore[14:50] How an article by Mark Allen about the Maffetone Method chanced Dr. Mark’s life [15:13] Mark’s first experience with MAF training using the 180 formula [16:50] How he progressed from a 11 minute mile at HR 150 to a 6 min mile at 150 in just 4 months [18:05] His first marathon experience after he discovered MAF training, running a marathon in 2:28 that felt very easy [19:15] 6 Time Ironman World Champion Mark Allen’s experience with low heart rate training [21:20] Common injuries that Dr. Mark injuries that he sees [23:20] Mark’s advice about footwear [24:10] How modern footwear developed that caused many injuries because of narrow toe boxes, elevated heels and cushioning [25:50] Importance of moving throughout the day [27:32] Running injuries with a weakened fascia [28:30] Tools to correct your feet, “Correct Toes” and Barefoot Science insole” [29:30] Figure out where your weakness is and correct this [32:20]  Mark’s 30 year consistent sub 3 hour marathon finishes [35:10] The book Run for Your Life will make you a stronger and healthier athlete [36:00] Importance of improving your foot spring strength [36:48] Sprinting to open up your strides and dynamic stretching [39:40] How they analyze running spring deficiencies in the Air Force [40:50] Common mistakes with running form and how to fix this [42:05] True Form running machine [43:10] Mark’s thoughts on running cadence and what works best for different runners [46:20] How to go about transitioning into a more minimal shoe [47:50] The shoes that Mark’s kids wear [51:20] Mobility and stability, Mark’s thoughts on stretching [54:50]  Mark’s foam rolling routine in the morning [56:00] Run for Your Life book and Two Rivers Threads running store [57:20] Closing thoughts for athletes looking to become stronger, healthier and happier [58:30]   You can find me, Floris Gierman here: Strava YouTube Weekly newsletter with Running Tips and Racing Strategies Podcast Instagram Facebook (Private Group) Facebook (Personal) Twitter  

“Consistency first, volume second, and maybe some more specific workouts if necessary. That gets phenomenal results, you don’t stress your body too much, the results you get from building your aerobic engine are significant" - Jason Cherriman   Jason Cherriman (Strava) is a 38 year old elite runner from Leeds in the UK. His current marathon PB is 2:21 and he is trying to break 2:20 at the London Marathon this Sunday!    A recent podcast guest Jonathan Walton brought up Jason’s website Running Obsessive and I was blown away by the detail and thought he puts into his training and publicly shares for others to learn from.    In today’s Extramilest Show, he shares many recommendations for marathoners of different levels who are looking to improve. We take a deep dive into heart rate training, aerobic development, measuring various data points, heat training, tapering and much more.    Some background stats on Jason:  His max heart rate tested in a lab is 198 His vo2max during the test was 70 MAF hr is 147 (180 - 38 + 5) In the past 10 weeks he ran an average of 111 miles (179km) per week, that’s about 14 hours a week, 2 hours a day 75 to 80% of his runs at low HR (140 or below) His average HR during marathon races is 174 to 177 I learned a lot on today’s episode and made a lot of notes for my own upcoming training blocks. I would love to hear from you, what was the one key takeaway for you from this show. Please let me know in the comments!    SHOW NOTES Jason’s background, a bit overweight in his twenties [3:15] His stress fracture injury [5:30]     How he combines running while working full time, being a husband and dad to 2 young daughters [6:10] Jason’s first marathon experience in 2009 at the Hamburg marathon in 3:13 [8:20]   Bonking spectacularly at mile 17 {11:20]  Jason’s approach for his next marathons from there [12:45] Current PR’s [16:40] How Jason has been able to continue improving from 3:13 marathon to 2:21 marathon so far [17:59] How Jason goes about Heart Rate Training [22:00]  Jason’s VO2Max 70, Max HR 198 and MAF 147 [24:35] Measuring aerobic efficiency [27:00] The fine line between stress and fatigue levels [28:00 ] Data analysis with Elevate Strava plugin with fitness vs fatigue [31:20]  Marathon tapering data and thoughts [34:30] Power meters on a bike vs running [35:30] Jason runs with a Garmin watch 645 [37:10]]  Calculating fluid loss + calories lost, so burn rate at different intensities. (540 * fluid loss(kg)) / (distance(km) * body mass(kg) * 0.75). For example, a run Jason did recently: (540 * 1.27) / (12.9*65.45 * 0.75) = 1.08kcal/km/kg [39:10] Thoughts on carb depletion and carb loading around a marathon [41:20] His average HR during marathon races is 174 to 177 [44:12] How Jason trains forheat acclimatization [45:00] Training to reduce your body temperatures, improving sweat rate, developing sweat glands, increase VO2Max, etc [46:00] Floris’s experience with sauna training with heart rate monitor [50:50] How much sleep Jason gets per night [52:20] Aerobic efficiency - number of beats per mile [53:50]  Tanda equation for marathon prediction times [55:30] How Jason goes about rest days and limiting chance of injuries [56:25] HowJason previously got a stress fractures by building too quickly and training too fast [58:45] Jason's experiment with plant based diet [59:40] The nutrition that works best for Jason in his training cycles [1:00:35] Tracking nutrition on an app 1:00:45 50-60% carbs, rice, potatoes, muesli, grains, fish, vegetables, fruits  [1:01:30] Cross training and why Jason doesn’t do much of it [1:03:50] What Jason would do differently if he was a full time athlete [1:04:38] Peak training weeks with 14 - 15 hours of running, up to 130 miles / 209km a week [1:05:10].  His favorite speed training workouts [1:06:36] His race strategy going into the London Marathon on Sunday with Sub 2:20 goal [1:09:42] The best way to start a marathon on race day [1:11:05] What Jason does when he hits tough spots in a race [1:13:20] Jason represented England in the 2016 Toronto Marathon [1:15:30] Recommendations for other marathoners looking to improve [1:17:20] Other races on Jason’s bucket list and transitioning into Ultra distances [1:20:45]   LINKS:  Jason on Strava  Jason’s Blog - Running Obsessive  Advanced marathoning book Run with Power Book by Jim Vance Elevate extension for Chrome to plug into Strava Garmin watch Forerunner® 645 Garmin HRM-Run™ Polar watch M430 Nutrition tracking app My Fitness Pal  Tanda Race Predictor Renato Canova - Italian running coach Comrades Marathon South Africa New York Marathon  Boston Marathon 

“You don’t need speedwork. I can think of many examples of very quick runners who do effectively almost no speedwork” - Josh S Josh Sambrook is a 23 year old running coach and athlete from Leeds in the UK. He ran his first marathon at the age of 17, and he has completed 12 marathons since. His current PB is 2h28min. He has accomplished very fast marathon race times, while training at low HR, with almost no speedwork. Josh shares his training and racing + many tips for runners looking to improve. SHOW NOTES Josh’s background as a runner and triathlete [2:55] His first marathon experience struggling at the Cambridge Marathon in 3 hours 24 minutes [4:00] How Josh’s training changed after 5 marathons [5:20] Josh used to train mostly at 150 beats per minute, now usually trains mostly in 130 to 140 HR [6:40] Testing HR at end of hard 5k [7:33] Josh’s racing strategy first 1/2 166 bpm, then let it rise by 1 beat per minute per km [8:32] Josh increased his training volume by almost 10 fold in past 5 years at much slower pace [9:32] How and why Josh runs two to three times a day, shorter distances [11:50] The best predicting Marathon prediction times [14:05] How lifestyle factors play a bigger impact on marathon performance for runners slower than 3:30 marathon times [17:50] Tanda race predictor [18:55] Josh developed a marathon coaching business based on running data points [19:50] Josh’s thoughts on  Sub 3 Hour marathon approach, different distance and pace approaches for the same results [22:08] Example Sub 3 marathon schedule with daily distance and pace [25:40] Importance of listening to the body to limit injury risk [27:35] How cross training impacts running performance for different marathoners [29:20] Find out what limits your race performance and work on this [30:08] The recovery changes in different [31:40] Josh’s thoughts on strength training for improving running performance [32:55] Identifying limiting factors by learning from races [34:48] You don’t need speedwork to become a faster runner [36:40] How Josh training for his 2:28 marathon with only 5km at week at higher heart rate [37:00] Seeing how people improve from 5 hour marathoners to 3:10 marathoners with no speedwork [38:44] Longer term steady progress vs short spikes of progress [39:32] How Josh motivates himself to train consistently in often bad UK weather conditions [41:45]  Daily goals reminders easily viewable to stay focused [43:31] Running by heart rate and by feel [45:05] Accuracy of optical heart rate monitor vs HR chest strap [46:20] Nutrition and fasted runs to improve your fat burning system [47:50] Why Josh doesn’t take any calories during his marathon races [50:05] Initial experiences with fasted [52:00] What Josh eats after his fasted runs [52:50] How to record your workouts to improve your running [55:10] LINKS Josh S on Strava  JSET Running Coaching  Tanda Race Predictor Follow me, Floris Gierman online: Weekly newsletter with Running Tips and Racing Strategies YouTube Podcast Strava Instagram Facebook (Private Group) Facebook (Personal) Twitter

MAF Training can improve endurance athletes of all levels, from beginners to advanced. Jonathan Walton is one of the fastest runners I’ve come across who has improved significantly over the past 4 years in his running and marathon performance. He trains consistently by running 100+ miles (161+ kms) per week. He is able to run a MAF pace of 5:55 min / mile (3:41 min / km) while keeping his heart rate low at 135 beats per minute. At age 49, he recently ran a 2:30 marathon and he has several big goals to break soon. I thought I had a lot of experience with MAF training, however Jonathan is on another level with his deep knowledge on low heart rate training, nutrition, improving marathon performances and more. He shares a lot of great feedback and tip several tips for athletes looking to improve their performance. SHOW NOTES How the running journey started [2:35] Jonathan’s first marathon experience and his struggles around mile 20 [3:45] How the Maffetone method helped improve Jonathan’s endurance [4:50] How Jonathan ran his first 100k and won it [5:50] Jonathan’s training before and after MAF training [6:20] What Jonathan would do to overcome a plateau in MAF training with speedwork [8:30] Jonathan’s calculation with the MAF 180 formula [10:45] Record keeping to see your progress and how you felt with low heart rate training [11:30] Running different terrains, flat, off-road, track and hills [12:00] Jonathan’s marathon improvements after starting low heart rate training [14:15]    The benefits of high mileage training [15:10] How does Jonathan combine a full time job and running 100+ miles per week / 2 hours a day [16:00] Jonathan runs many miles at 15 to 20 beats below MAF [16:30] Every Sunday Jonathan mimics race day, covering almost 24 miles in about 2.5 hours [17:30] Benefiting significantly from running below MAF, after you have a solid aerobic base [19:00] With low heart rate training, the recovery is much faster because your body becomes very strong [20:05] Jonathan’s warm up and cool down with dynamic stretches, leg swings, side swings, squads and lunches. [20:40] His post run drink after every run [22:10] Jonathan’s thoughts on nutrition, what works and what doesn’t work [22:25]  Not drinking any caffeine to keep the heart rate low [24:08] Taking in more carbs and protein during harder training sessions and races [24:50]  Jonathan’s pre-race nutritional strategy [27:00] His nutritional strategy during the race [28:40]     His PR of 2:30 at the Yorkshire Marathon in the UK [29:15] Jonathan’s pace strategy, running by feel  [29:48] London Marathon goal of breaking 2 hours 30, plus breaking 2:30 in October at age 50, breaking British record under 2:25 [30:40] What Jonathan has changed in his latest training cycles to improve his race time [31:45] How Jonathan will be working on his Lactate Threshold in the coming weeks with longer hills and 800 intervals x 15 or 6 x 2 miles [33:00] Heart rate strategy for the longer runs [35:10]    MAF HR strategy for race vs racing by feel [35:30] Strength training with 25 kg bag, 3 sets of 10 squads and lunges + core strength [36:00] Running uphill and downhill to strengthen and stretch your muscles [37:00] Trying to get 7 to 8 hours of sleep [38:50] How Jonathan gets through tough spots in a race, importance of race experience [39:30] How to become a stronger, healthier and happier athlete with MAF training [41:20] Importance of setting achievable small goals. [42:30] Jonathan doesn’t take any step back weeks, maintaining high level mileage [43:40] Jonathan tracks all his runs on Strava and posts races on Facebook. [45:15] ---  Jonathan Walton on Strava and Facebook.   Follow me, Floris Gierman online: Newsletter with Running Tips and Racing Strategies My website Extramilest.com YouTube Podcast Strava Instagram Facebook (Private Group) Facebook (Personal) Twitter