Це відео не доступне.
Перепрошуємо.
My 2 Hour MAF Test on a Track
Вставка
- Опубліковано 21 лис 2019
- STRAVA DETAILS OF THIS RUN: / strava
A MAF test (Maximum Aerobic Function Test) is a great way to measure your current fitness level. It is also a good indication of aerobic progress (or no progress) over several weeks and months. So for example, are you able to run faster at the same heart rate now compared to last month.
In this video I cover:
* What is a MAF test and why should runners perform a MAF test?
* Why I MAF test for 2 hours on a track?
* Gear I use on my 2 hour training run
* The new Track Run feature on the COROS running watch
* Lessons and takeaways for 80 laps on a running track
LEARN MORE ABOUT OUR RUNNING TRAINING PROGRAM: www.pbprogram.com
GEAR AND LINKS MENTIONED:
* MAF 180 Formula: philmaffetone.com/180-formula/
* On Cloud Cloudflyer shoes - amzn.to/2D8deEN
* Spring Gel Canaberry - amzn.to/2Oxp7cR
* Spring Gel Hill Aid - amzn.to/2D2AKmO
* COROS APEX - amzn.to/346q1DE
* COROS Pod - en.coros.com/pod.php
* Garmin Heart Rate Monitor - HR Run - amzn.to/35ruUY2
* Stance running socks - amzn.to/2XFPnpt
* PATH projects Graves PX 7" shorts - pathprojects.com/graves
* PATH projects Tahoe 5" baseliner - pathprojects.com/tahoe
* PATH projects Pyrenees shirt - pathprojects.com/pyrenees
* PATH projects Muir hat - pathprojects.com/muir
* Go Pro Hero 8 - amzn.to/2KKRqmS
* Go Pro extra battery - amzn.to/2O87r8I
* Petzl headlamp - amzn.to/338gGtP
* Ultimate Direction handheld bottle - amzn.to/33a1MTZ
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Personal Best Program: www.pbprogram.com/
► Strava - / strava
► Website - extramilest.com
► Podcast - extramilest.com/podcast/
► Instagram - / florisgierman
► FB group - bit.ly/2M3qP40
Subscribe and hit the bell to see new videos: bit.ly/Flo-YT
talking, filming and running at 4 minutes per km pace for 30 km at 143 HR... it is phenomenal. I will subscribe to your channel and learn more from you.
thumbs up for this video if you've ever had to hop a fence to get to a track
kofuzi haha so true, most times there is hopping fences involved
@@FlorisGierman I did it quite a few times until I realized it was free access to that track
@@Chemamun haha, that has totally happened to me as well. I climbed a fence and then saw a some older people casually walking into the track. They didn't look like fence jumpers either
Just started out on my MAF "journey". My main aim is to run continuously with no walking! I can only dream of these times you are achieving 😁
*Want to become faster and run without injuries? Check out our running coaching program at **www.pbprogram.com**.* This Personal Best Program is a proven, structured training program that guides you every step of the way to optimize your training, racing, and life. You won't find this anywhere else, 20+ hours of my best video content-uniquely developed workbooks and training schedules based on heart rate. You also get, Zoom coaching calls with Floris Gierman and other coaches to troubleshoot any challenges. Plus, access to a highly engaged community of 500+ like-minded athletes.
For athletes of all levels and ages, for 5k, 10k, half marathon, marathon, and ultra distances. Save time by learning from my mistakes, skip the overwhelm, and avoid being distracted by all the info and opinions you're bound to come across.
*Learn more at **www.pbprogram.com**.*
To me this is so impressive! Wow!
What a coincidence! I had a fox run across a track here in Ohio at sunrise. Great video Floris!
That pace at that heart rate is quite remarkable Floris. I only now understand how impressive this is after purchasing a Garmin HR monitor. I have been doing laps at my local track at a similar heart rate to yours only to be averaging 5:20min/km. I hope I can stick to it and bring my pace to as close as yours. I assume after longevity of training like this I will be able to see the results!?
It’s taking some discipline though!!
Great content and thank you.
Greetings from Melbourne, Australia.
Thanks Cammo. I've been training at low HR for about 8 years now, yes it definitely takes some time. Patience and consistency is key. Have fun on your journey!
Great video Floris! The first video of yours I watched was that sub 3 marathon training run you ran. That was an inspiring video. I’ve since run two sub 3 marathons and BQ’d for 2020!! Good luck at CIM!!
Love it, great to hear that. Congrats on your strong race performances. Have fun training for and racing Boston, such a fun race :D Thanks and cheers!
Just started my MAF Training journey this year!
Nice work Flo...gotta get a HR strap and try this out.
Thanks Billy! Yes, give it a go, the Garmin HR Run, Garmin Soft Strap or Polar HR straps work well for most runners.
I just got my VO2 max tested today and got my training zones and looking forward doing an extended MAF test... in the snow!
Excellent, enjoy your snowy MAF test!!
Floris Gierman it was a great day for a run. I was able to run for 16km in my zone 2. I need to increase my endurance to 22km then get my pace up.
I am thinking that a 6:30min/km for 16km is not bad for running for 2weeks.
I have a couple 5km fun runs in December & then a 1/2 marathon in February. Going to run my first marathon in May.
I appreciate your videos. You are an inspiration & have a lot of good info for a beginner runner!
Corwyn Warwaruk well done! I'd make sure to gradually increase volume, don't rush this. With consistent training and patience, speed will follow, not the other way around.
All the best with your training, exciting times ahead!
Floris Gierman Roman wasn’t built in a day! I am following my body & taking the day off when needed, doing recovery runs, going slow & building my aerobic base & waking up some sleepy muscles! It is satisfying when I go out for a nice relaxed 5 km recovery run & then find out when you get back home that you just ran a PR.
Floris, I'm very inspired by all your running videos, as well as the amazing interviews with so many of the greatest thinkers in the sport! Regarding the choice of footwear: I'm very much into minimal shoes, actually I couldn't run at all until I learned how to run in minimal shoes; and I would consider the Altras to be far too cushioned, let alone the non-zero-drop shoes you mentioned. Have you ever considered interviewing Steven Sashen of Xero Shoes? He is very articulate about natural foot movement, and the benefits and drawbacks of different types of so-called minimal shoes. He also has the best advice I've ever heard about how to "transition" to minimal shoes. (Spoiler: you don't need any shoes at all, just run barefoot on a smooth hard surface, for short distances at first, gradually increasing. Worked for me. The body teaches you how to do it right, almost automatically. It's important that the surface be smooth and hard.) I think some of your other guests have similar or compatible philosophies (e.g. Mark Cucuzzella, Danny Dreyer).
Yes Steven has a product to sell, but it's pretty compelling when he says you don't need to buy his or anyone else's shoes...!
Great points, I'll have to research him more. Thanks for reminding me of him!
I am surprised that you used a caffeinated gel during the test. Wouldn't it raise your heart rate artificially and mess with the test's results (slowing down your pace to stay at 143 bpm with the caffeine boost)?
Curious to hear your thoughts on that.
It's a catch 22, I haven't noticed the HR spiking after taking in a gel with caffeine (only 50mg) during a workout, however I did notice my mind getting more focused after caffeine. When my mind was drifting off during these 80+ laps on this track, my HR goes lower to say 139 or 140 HR instead of 143, because I slowed down. So the caffeine helped keep me focused to run at 143 HR more consistently.
Love your videos. What are your thoughts about using measured maximal heart rate rather than the Maffetone formula? I think the Maffetone is a little arbitrary; I'm 52 and my max HR is 190, so my zone 2 would be
Holy boring! I would hate to do 2 hours on a track!! Good work bro!
Good training for the mind and body :D
Interesting experiment , since I started following you , I have made few changes on my running and already a beneficiary . mostly low heart beat runs I do these days. last two years i was desperate to run below 2 hr HM , FINALLY Succeeded on 17 th AT KOCHI NAVY HALF MARATHON clocked 2:00:19 which is a good 6 min from my best so far. big thanks to you Floris.by the way I am 52 yr old and ran 3:32 FM and 1:37 HM in my late 20s.
PRADEEPKUMAR MENON wow well done, happy to hear that. Keep doing what you're doing, it seems to be working well for you! 👍🥳
Nice run. When setting the alert for your HR.
Is it set for a high mark only or a specific range?
R Cadelina during these runs I set it for my actual MAF number, not the range of MAF and MAF minus 10.
Great video, thanks for sharing your experiences.
I'd like to have this MAF pace one day... Coros is an innovative company, good to see the GPS watch accuracy in track mode. I also hit once 30 km on a track 3 weeks before my actual marathon race back in 2018, you can get used to it but obviously first it might be challenging. How do you defense yourself against coyotes appearing around the track and especially when you go out the forest, Floris?
Have a good one, cheers from Hungary!
Thanks Csaba! You're making all the right moves and are progressing well in the right direction. Exciting times ahead for you in 2020 and beyond with your training and racing.
I have been impressed with the GPS accuracy with the Track mode. Nice work on hitting 30km on a track, that surely is a lot of loops.
Haha, the Coyotes are very common here, they usually run the other way when I come close. Have fun on your runs this weekend!
@@burillakcsaba haha, if it would be a mountain lion or bear, the roles would be reversed. The Hungary wild pigs sounds like some fun wild life to come across as well :D
Well impressive!
Steve Speirs thank you my friend. Congrats on another recent sub 3 in your books! 🙌🏃♂️🥳
@@FlorisGierman Thank you! I was working a lot harder than you were on your track MAF test, that's for sure 😉
Steve Speirs your distance was longer than mine 😀 🙌
nice video and run bro..last saturday im start a MAF test as a beginer, im running for 21km and finish in 2 hours 22 minutes, my avarage pace is about 6.48 /km..can i get faster like u if i still keep with this MAF training?
Floris, awesome pace! Are you running at 180 steps cadence? I had been running over 180 steps cadence. I recently tried to lower that down to 180 along with MAF. That seems to slow down my pace.
Yes I actually averaged 183 but was aiming 180. Totally recognizable what you describe. Watch this short video by Danny Dreyer from Chi Running about this, several great points: ua-cam.com/video/AoAobLss770/v-deo.html
fascinating results. do you have a sense of what the results would be like if you did kind of the opposite test? like if you tried to run a 6:51 mile for every mile, how would your HR change over the course of the run?
kofuzi thank you! yes with the cardiac drift happening, the heart rate early on in the run will be lower and HR will definitely increase as fatigue levels kick in. That's why an even split marathon should feel easy at the beginning stages and will feel harder later on in a race.
Hope your low HR runs are going well, you're putting in a solid amount of miles!
@@FlorisGierman things are going well. i feel confident that my body is responding positively. i'm still a bit hazy on how this will translate to a marathon performance, but i think that i just need to get out and run the marathon to get over that.
also, i need more time to run this way before i race again, but that's a luxury i just don't have at the moment.
Impressive how you can run so stable long and fast at that HR. How much would it goes on a competition marathon?
Did you take breakfast before this long run?
I would like to know this too
Dude you are cool! How much water and food you do after for recovery? And what did you eat if you could share?
Thank you, so are you my friend. In the UA-cam description below are some links to the gels I took. Afterwards I went home and drank a shake with a bunch of vegetables and fruits, plus 2 cups of water. After that a lunch with some eggs, avocado and mixed nuts. Keeping things simple and clean.
Hi. Very impressive video on the two hour MAF test. The place I live has a temperature range of 82-90 Deg Farenheit between 5am to 9am in the mornings. What's your take on the temperature affecting the heart rate? It does affect the pace we run a lot. Should there be an adjustment based on the surrounding temperature to the MAF method?
Temperature surely makes a difference since more of your energy goes towards body thermoregulation vs moving your muscles forward. Heat is stress. MAF training is focused on limiting stress and running aerobic. Therefore its suggested not to adjust your MAF training HR based on temperature, hills, wind, humidity, etc
I haven’t run 2 hours before let alone be my test lol. Working up to that
I wrote a lot about this in another video... The GPS is not good on turns and circles. Because it connects data points of where your running with a time you've done it. It also would not function if you zig zag or turn sharp corners as well. You can explain that with calculus but not worth it since no one will care or want to read it. There's a thing called a length integral K and you use it to find the length of a line or distance here. That line is composed of data points that are connected and associated with matching time. If the distance integral is a very large number or close to infinity it will not be the exact right time. Since its using GPS there are limitations such as the equipment's quality and programming, satellites and speed of light both in the signal and the electronics itself. So the accuracy is mostly accurate when going in a straight line but not around curves on a track.
Idk if that helped.
Yes, that's understandable. That's exactly why COROS came out with a track run setting that fixes this issue by recognizing the track
You're supposed to be measuring your natural heart rate in a MAF test. Pumping yourself full of caffeine seems a bit counterproductive to me-you're going to have an artificially high heart rate before you even stand up to get out the door.
Hi Floris! I’ve just started this Maffetone low heart rate training style. I’m doing 7:20-7:30 min/km with the HR 143 (given I’m 37 now). I’ve run a half marathon once before at 1:50:00. My goal is to run sub 1:30:00 this year. I’m enjoying this kind of trainig a lot, however I have no idea what I’ll be able to do during race. Let’s say, by the time of the race (in 2 months’) I can do sub 7:00 min/km at training while maintaining 143 HR, what will be my race pace? Do I focus on my time or HR? Do I go into HR zone 3 or 4 or maybe even 5? So, the real question is, how much faster can I potentially run during race? Thank you
Hi Floris, good run, what about treadmill MAF test , would the test still be accurate?
Gaetan Dallaire yes as much as I think running outside on a track is a more natural form, on a treadmill you are able to eliminate any wind effect and keep the temperature more consistent. As long as you compare treadmill MAF test with other treadmill MAF tests it's a good comparison
Floris, this is a little obscure, but if the Coros measures your ground contact time balance, did you notice any trend over 80 laps of turning left? My track is snowy right now, but my theory is that running CCW would help left foot responsiveness and CW would speed up the right foot.
Do you get benefit from training after pace starts to drop at same heart rate?
Wow
Coros reinvented modulo. They know the length of the lap given the lane and GPS gives them a total estimate of the run. Total length modulo lap length * lap length...bingo. Very clever.
Yes indeed, I really like the feature and concept as well. I'm sure other GPS watch brands will follow at some point. Cheers!
Do you do any speed training, Floris? Or is everything just a product of MAF training?
Google Phone yes I do. There is absolutely a time and place for speedwork. Here is an example of a speed work out from yesterday: strava.app.link/PULPLIRqP1
4 min/km over 5km is insane!
My Garmin is none to pleased with me. It’s taunting me now saying I’m detraining or unproductive. It is Carrying through with its threats of lowering my VO2Max scores. On week three of MAF. 60 years old. In good shape. Training at 125-130 bpm for 10k /1:15:00 runs. In it for the long run (no pun intended).
@@jt3366 yes. I’ve stuck with the concept of low heart rate training. In 7 months I have gone from 14 min miles to 10 min miles. I train 125-135 bpm range mostly which is my Zone 2 run. I’ll train in Zone3&4 on occasion but only 5k or less. My VO2 max currently 41 (down from 46) but I feel like I can run every day and my distance is only limited by how much time I can allocate to a run. 60-90 min. Early morning empty stomach runs net best performance. Zone 2 runs all nasal breathing (inhale & exhale). Treadmill workouts have been extremely beneficial.
I often will forget to set my lap alarm or heart rate alarm, but u can do this during a run if u don't mind pausing the workout for 20sec (I always think it is worth it). Just pause, scroll down and go into activity settings and change whatever u want.
Question: I can't remember what distance/time u were at when u took the caffeine gel? Have u ever taken a caffeine gel when not running to see what it does to your heart rate?
During a MAF test I don't want to pause for 20 seconds, throws off all the data, so I kept going.
@@heidicoughlin9963 around mile 15. I have experimented with caffeine gels on runs and in resting state as well and haven't noticed much of an increase in HR. Keep in mind that the caffeine is 50 mg vs 95 mg in a cup of coffee, so still relative minimal.
fifteen miles on a quarter mile track is my version of chinese water torture!
Started running in june. Did a few months of strict maff. At end of it... i could only do 5 miles at 141bpm at 12 min. Uhgg. Almost double your pace. Im so slow.
Hi Floris
I just started the MAF training and got a questions please tell me after your MAF training you jumped to the race so did you run it on your MAF or on your Zone 4-5
Race is at higher intensity. MAF is during the base building and most training runs after that. Race day is higher HR for marathon distance
Hey Floris, what happened to the Excel file with the MAF tests results? I kept all my data there but now it looks like the file is unavailable... do you know where I can find it?
Hey, Floris. I was wondering if you ever take into account how heavy you are breathing during MAF runs (not just the MAF test runs). My MAF is around 142 (so I try to stick to high 130s) and my breathing does pick up a little bit from normal. However, I'm curious why your breathing sounds a bit heavier than mine so I'm wondering if it's just cause your speed is so fast (despite the low HR) or is it just people being built differently or something else? From your experience with talking to people, do people's breathing seem to vary greatly depending on their bodies, speeds, low HRs?
Don't worry about if you are breathing to heavily. People all breathe differently,just like they sneeze differently. As long as your heart rate is within your zone,then you are fine.
Hi Rara Rara, when I first started out with low HR training, running 9 min miles around 150 HR felt very easy with controlled breathing. Fast forward several years and my pace became faster at lower HR's. Now running first mile at 143 HR in 6:26 min / mile the effort level has gone up. I used to be able to run all my training runs at MAF during my base building phase, however nowadays several of my training runs are at MAF -10 or -20, simply because it feels more controlled to do daily.
Several athletes who have trained at low HR for a while have experienced the same and train below MAF, this does help control breathing as well.
One thing I would add to this, MAF 180 is a formula that gives a ballpark number that works well for most athletes but there are runners with higher and lower Hr's that MAF is not their optimal training number for. Getting a lactate threshold test in a sports lab can give a more precise number.
@@FlorisGierman thank you for your answers. I was wondering, for your speeds, if you went below MAF -20 like you said, that means your fat burning contribution should be a bigger percentage than carb as you get slower but your speeds of something like 7:30min mile would still work your body hard enough to get aerobic benefits (the more fat burning would balance out with the less intensity and still give you aerobic progress)? If that's right then you get more running volume and even more benefits than faster MAF running?
Rara Rara at -20 you can still get significant benefits, even with walking and hiking you still stimulate your aerobic system. I think mixing it up from time to time is good for many reasons.
You mentioned about training to open up your sweat gland. What are the benefits of that?
Yes there are many benefits to heat training to be able to handle heat better on training runs and race day. Here are 2 detailed videos I've made on this topic: ua-cam.com/video/HI7SIBUwspQ/v-deo.html and
ua-cam.com/video/OJYbTly9azw/v-deo.html
The description of those videos gives the detailed wording as well, if you don't want to watch the entire video. Cheers!
How many months does it take to see results?
I'm sure this is a dumb question, but if MAF trainig is just running under a certain heart rate, then isn't every training run a "test"?
Hi floris, im my own personal trainer, I run a marathon last week and I preparing my first ultramaraton I like to do it with the maf method, can I use any program and just adjust my HR or I have to use a specific training program base on MAF, THX
Hi Hernan, nice work on prepping for your first ultra. There are many different training approaches and training schedules out there. Some are good and others have high injury risk written all over, due to high training volume, fast increases in overall running time, etc.
I'd find an approach that you feel is manageable given your available time to train, allowing enough time for rest / recovery / sleep / strength / mobility and flexibility work.
Also, if you ever feel you need additional guidance around low heart rate training schedules and racing strategies, we have a Training Program to prepare for endurance and ultra endurance events: www.extramilest.com/marathon Have fun with your training! Cheers
@@FlorisGierman thx for the reply floris
hernan zaballa 🥳
What’s with the aspect ratio?
Great Video , my take is your simply blessed with good genetics. Keeping HR that low for 20 miles at 6:ish pace
or 8 years of consistent training, mostly at low HR :)
Floris Gierman , My respects !!! have you done MAF all these years . Again very impressive...
Floris, great video. I noticed you do not carry your phone or any weapon for protection (coyote) Why? What if you run into trouble or need medical assistance.
Step one…I’d say any human or animal foe would have a tough time first trying to catch Floris
@@517BA yes but what if he gets sick?
Canaberry nice! Repin sage canaday
These 143 bpm you also hold on race day? I am talking about 5k,10k, 21 or 42km. Or it is only on the easy days of trainning? Because if it is only on the easy days I don't see the MAF trainning as being different of other ones, where you do sessions and tempo runs on a higher heart hate; and the other days, including the long runs, on a confortable heart rate, where we are supposed to don't run on hard effort.
This was an aerobic low heart rate run at 143 HR. On race day, I will be running at a higher heart rate. This concept is to first develop an aerobic base for at least 3 or more months by running only aerobic without higher intensity runs. Then after this aerobic base has been developed, you add 1 or 2 higher intensity workouts a week. So during training, you run mostly at low intensity still, however on race day you'll be racing at a higher intensity for distances up to a marathon or 50k. For ultra endurance races, such as 50 miles and 100 miles, you'll most probably stay aerobic the entire race.
@@FlorisGierman That sounds like Lydiard principles.
Are you seriously running MAF at 4.0minutes/km? That's 15kmh!!! That's incredible!!!
It doesn't look like you're going that fast but I guess it's the camera angle. I know I'm just starting but I can only do 4.3kmh!!!
Do you have any videos that show your stride and pace from an observers view to see knee height etc while you run?
Yes, Coros and Strava data isn't lying :) There should be several other videos in the playlist showing some of the full body running clips.
Did the Coros Pace get this track run update or just the Apex?
Ralph Ferraro the Track Run update is available on all COROS models, not just the APEX
Looking at your runs on strava someone asked is their such a thing as running too slow ?
Did you read my reply on Strava as well haha :) The run you are referring to was 10 miles at 104 HR, so MAF - 39. Would you get more aerobic benefit out of running 10 miles at or just below MAF, yes I'd say so. But being able to run with friends of different running levels and catching up on life is an important component of running for me as well. Therefore I mix up different intensities, different terrain (road and trail), flat routes, hilly runs, steep climbs that require hiking etc. It makes us more diverse athletes and keeps things fun and enjoyable. 👍🏃♂️🏃🏻♀️🥳
@@FlorisGierman just seen it now 100% agree with you.
Mick m 👍👍
So the first time you do the test to measure your MAF you don't stop between miles?
Zero drop is a slow transition and its harder on your achilles
Man I feel like an idiot. Been doing 90-120 minute runs my whole life without ever having water or gels. Now I see everyone on here doing it. I’ll have to try stashing mini water bottles along my 12 mile loop. Don’t really want to carry anything.
im a older (53) beginner runner trying to use MAF heart rate training to help build a base. What happens when you get older. My running pace is above 14 min/mile to maintain max heart rate of 127. Am i not receiving same benefits if I could use a max heart rate in the 140s. Is it really totally based on age for calculating max heart rate? Im just curious if you every tried running at heart rate in the 120s, What would your pace be? Thanks for the information.
Mike McCrary nice work on getting into running and using MAF HR training to help build a base. Yes, when just getting started with low HR training, almost all athletes notice they have to slow down. This is especially common for athletes just getting started with running, athletes in their 40's / 50's / 60's and beyond. I've also noticed this in particular with overweight / overfat athletes.
I have come across many athletes who start at 14-17 min mile, walk / jog / walk. Some see a regression first before progressing. Consistency, patience and trusting in the system helps with this. Recently one of my athletes improved from 14 min miles to sub 10 minute miles and he is far from done improving.
Here is an article about challenges with low HR training that you might find helpful: extramilest.com/blog/overcoming-frustrations-maf-low-heart-rate-training/
Mike McCrary re if I have tried running at a HR in the 120's, yes I run in the 110-120's pretty frequently. Here is a link to my run from 2 days ago, 10 miles at 9:37 min / mile at a HR average of 104:
strava.app.link/XR2lzbluP1
Keep in mind that I've been training at / below MAF for 7.5 years, since early 2013. Developing an aerobic base takes time and effort. If you're mentally able to commit and think about progress over the next 6/12/18+ months, you're well on your way to become a stronger, healthier and happier athlete.
Nice video! I’m trying to do low heart training too. Any heart rate monitor device you recommend for a beginner. Currently using Apple Watch. Thank you.
@@luigia9173 Thanks! Garmin HR Run, Garmin Soft Strap or Polar all make great HRM chest straps
Floris Gierman thank you so much godbless.
I can’t do a 15 minute warmup without going over my MAF number. I can make it about 5 minutes lol.
Floris: have you every tried testing your ability to naturally judge your heart rate? I mean just listening to your body. It might help with the whole zen/meditative thing if you even go without the heart rate monitor on some of your runs and you don't even put your finger to your pulse. if you went out without looking at your heart rate monitor...maybe put a sticker over it, but only looked at the average after the run, how far off would you be? could you use this sort of feedback to actually improve your ability to naturally judge? what are your thoughts on this approach? oh, and nice VW.
Yes, good call, I've done this several times. That being said with a MAF test I want to compare apples to apples, exact data on a track, without a few beats difference in HR due to going by feel. Overall love the run by feel concept though. Cheers!
On your website it states that your pb for marathon is 2 hr 44 min. That is an average of 3-53 min per km. I am surprised your "low heart rate" run covering 20 miles, is only 10 sec per km slower. I always imagined MAF or zone 2 training was at least at a pace that is 1 or even 2 minutes slower than race pace.
Once you're aerobically developed this number becomes much smaller.
@@FlorisGierman interesting
I don't think you were running at your MAF pace. Your breathing patterns are more typical of someone who's deep in their zone 3.
why do u eat gels doingMAF
because I run for hours and want to practice race day nutrition + keep my mind sharp
@@FlorisGierman thanks man
i only recently stumbled upon your podcasts
realised i been missing the point of properly training to run a good marathon
i am now trying MAF
do you have types of shoes to recommend for MAF focused training ?
Just an idea of the gap.....
Floris is actually at approx. 4minutes/ km with his MAF HR
I am currently at approx. 9 minutes/km....
I hate you Floris !!
(no)
:)
Haha @david, much love right back at you my friend. Improvements surely take time, effort, consistency and patience. Rome wasn't built in one day. Keep at it, you got this.
;) Thx !
david afonso 👍👍
I'm not an expert but if you really want to asses cardiac drift you shouldn't take any liquids during the run? Compare against taking a set amount of whats considered to be enough for your body and current conditions. Polar claims that half of the cardiac drift value is caused by dehydration and the other half overheating. Considering that you are doing a MAF test overheating is surely not a big problem therefore majority of drift could/should be attributed to dehydration or electrolyte imbalance as a result of drinking not enough or more likely too much. There are plenty of studies also showing that exercise 60 or even 120mins can be done without any fluids and the body prefers this method as you are not constantly diluting fluids in your body by drinking during your run. Please try a "dry" 2hr MAF test - I can assure you that it is safe and you will not die :-) certainly not in the conditions you had during this test - people ran Olympic marathons for the first half of XX century without drinking - hydration is a newish thing and if done "right" will make you faster - unfortunately most people do it wrong with mixed results
Coros :(((( no! Not a fan of the company! Just received a pathprojects order:) all the out here in Korea, now that is a brand I'm a fan of ;)
Etienne Vlok glad you're enjoying the PATH gear. Why are you not a fan of COROS? Have you shared your feedback with the company?
@@FlorisGierman I live in Asia, and I found out that Coros is a Chinese company, so ny friend and I contracted the (USA) to ask if we can buy from China, they kind of just ignored our question? Also, they don't support stryd or any foot pods (better than their pod IMO) and they don't want to release their whitepapers, garmin suunto etc all release their whitepapers, but coros don't... when you contact them you just get some canned response. Just can't get behind a company who pose as an American company (please tell me if I'm wrong) but anyway. I just believe in being transparent with these thing, just kind of weird the way they are doing business. Also all sponsored athlethes rave about how great Coros is, while dcrainmaker and 5krunner seems to say that it's accuracy etc isn't as good as they claim. Battery life is awesome though :) for me to order a Vertix I would have to pay so much to get it shipped from the US, it'll cost me the same as a Fenix6x which I can buy locally and get AS on :) for me the Fenix is in another league than the Coros
Contacted not contracted :)
Etienne Vlok right on, appreciate your response. I personally don't look at the White paper data or dashboard data from watch brands like Garmin, COROS, etc. I use my MAF tests and Elevate for Strava to measure my fitness levels, fatigue levels and running progress over time.
Re the Chinese or US company, once again it's not something I care about. COROS actively supports road and trail running communities and races around the world, including US and Asia. I know they have an office here in California and are located in China as well. I can imagine if shipping is very expensive to Asia you'd want to buy it locally, maybe they don't have their systems set up for this yet or only have 1 warehouse?
Re other reviewers, I read DCR's post recently. I also read his comments at the end where he writes "I like where COROS is going with this. I really do. I think the concept of a track mode is something that’s vastly overdue. So many runners do workouts on a track, and yet our data from GPS watches on it is largely just a bunch of non-perfect wobbly circles. " From my personal experiences the watch track setting works well, I start and finish on the track and don't need a "recognize once I've arrived or left the track mode".
Appreciate your feedback and thoughts. Sounds like you have a watch that you're happy with which is great.
Enjoy the PATH projects gear and have fun out there on your runs!
I really don't care that they are a chinese company, I just hate caned responses to get info. My friend and I have contacted them multiple times to get info on buying it here in Asia...always get the same canned response: 'We ship worldwide' , terrible service if you ask me... cool watches, but yeah, I don't want to support a company who works like that... it's as if they don't want Americans to know about their Chines roots? Which is strange. And I understand that the whitepaper thing isn't an issue for many people, but transparency should be an issue. And the POD is a big problem for me, they don't support foot pods, and their pods are just not even in the same class as stryd, same as Garmin... but for power and etc it just doesn't cut it for me... I wish they would fix these issues, in the modern world of business transparency is important, I hope the consumers sees these shortcomings in Coros .
If you don't take caffeine regularly then taking caffeine during the MAF test completely invalidates the test. Ya silly bugger :) Go do it again without caffeine. Caffeine affects heart rate big time..
I know video is old... don't do a test on stimulants.
to be very frank, the last thing u need ist such power gel
Lu Yi not sure I understand your comment. Please explain more, would love to hear more.
@@FlorisGierman sorry about my english. what i mean is if u do MAF, u are burning mostly your fat, so u don't actually need any power gel.
Lu Yi at MAF, most athletes burn 50% of energy from body fat and 50% from glycogen. As much as Im a fan of fasted and no calorie intake on runs, on a run of 2 hours and 15 minutes (warm up included), my performance will suffer when not taking in any calories. I've experimented both with and without calories for 2 hour runs and can tell a clear difference.
Check out my fasted 2 hour run on Strava to show a test run that failed because I didn't take in any calories (and no water)
strava.app.link/xCJlpBVrP1
Lu Yi the reason I also wanted to take in these gels is to experiment with race day fuel. I'm running the CIM marathon in 3 weeks and wasn't sure how my body would respond to Spring gels with all natural ingredients.
Yes, you can train your body to some extent to perform well without gels, however I have found after a certain amount of time, taking in some calories helps with my performance.
I'd suggest trying the difference yourself between runs with and without calories, especially when running for longer than 2 hours. 👍
@@FlorisGierman as a hobby marathoner i am doing ketogene diet. and yes on real racing day i also would take some extra calories. thanks for sharing