I've recently ran Berlin Marathon (my second marathon) and was surprised to shaved off 70 minutes of time to break my PR! My obvious key takeaway was to reduce weight (lol) but that's definitely the effect of proper training and locking mileages during trainings. Thank you for the tips! I'm wishing for a Sub4 Marathon next time and will surely keep this in mind. :)
Floris, I enjoyed watching your videos and the insight you provided. I’m currently 35 years of age with a personal best of 3:31. Prior to my 3:31 I was a 3:42. My personal best in a half marathon is 1:29. I have been adding more mileage to my weeks and speed workouts. I am trying to translate my personal best in the half to the full so I can qualify for Boston for the very first time. I went for a few runs the past days and I have noticed that my pace is getting better. Before I couldn’t keep up running more than 3 miles at 6:45-7:00 pace while I was training. Yesterday I averaged 6:59 pace for 5 miles and it didn’t feel tiring. The longest run I am doing is 16 miles. I am trying to incorporate some hills but the area that I live (Phoenix) is very flat. I definitely feel the mileage increase has made a difference.
Floris... you’re the man! I’ve watched all those interviews you’ve just summarised, but I’m always reminded how easy it is to forget key elements. It’s great to have this reminder from all the pertinent points. Many thanks👍
Floris, I have been using the Polar running program with my M430 for about a year: it is a heart rate training program. At first, I was very skeptical because most of the running is S L O W. But, I stayed on track with the program and I am glad that I did because my running times for 5K, 10K, 16K, and 21K races have improved. On the surface, running slow appears counterintuitive, but it has worked for me. I am now training for a marathon in November 2019 and I am using the Polar running program. I will be 54 for the race and hope for a 4:00 to 4:15 finish time. Yeah, I am slow, but I used to be much slower.
Recently discovered your channel Floris and I am really enjoying it. I think there has been plenty of evidence for years that running slow in training results in faster race times, but it can't be repeated or emphasized enough.
Stoked to hear that Kenneth. It's funny to me, as much as there is a lot of evidence, it's still counter intuitive to many runners, or too hard for many to slow down initially to speed up over time. Patience, consistency and thinking longer term can definitely help. All the best with your own training and racing!
You did an excellent summary of all 3 interviews, keep going..., would be fascinating to see your next PB marathon block documented online through training associating with all the take outs of this summary - good luck!
Thanks a lot for sharing! It's obvious what adjustments I need to make to my training, especially after seeing this... Increased miles at a lower heart rate.
Thanks, Floris, and will do, and if i can only figure out a way of re-arranging my schedule, it will make the process much easier as i don't tend to do training well while working a full-time job. Then again, i'm sure this is a major challenge fro all of us.
Great advice Floris. Current PB is 3.14 and got Edinburgh in a couple of weeks so hope increasing my mileage will see that time come down. Done 23 mile run few days ago so taper now underway. At 46 I need my rest too so just trying to get the right balance taking into account work and family life as well.
That's exciting about your upcoming race Ian! Nice work on getting a 23 miler in as well. You might enjoy this Taper specific video if you haven't already seen it: ua-cam.com/video/6I5LUIrOb_w/v-deo.html Have a great race, let me know how it goes!
Great summary and I've listened to the podcasts too. As a 'novice' amongst the pros, I'd say key takes out for me are the benefits of volume and then the taper prior to the next race. I'll try the others in time. Thanks for the great content, it's all very very helpful.
i am a 57 year old female runner. recently i ran the paris marathon with no problems, i didn´t hit the wall. i really was fit. ok i am slow runner. at my age the most important thing in training that helped me were the long runs about 30 km every 10 days.
minuschful nice job on the Paris marathon, happy to hear you were fit and able to run it with no problems. Those 30k training runs are really good training. Thanks for sharing and have fun on your runs!!
Hi Floris, Very solid summary post from the last podcasts' learnings. I definitely will track my progress also using the tools you mention in this blog post. I encourage everyone to listen to the interviews and put the methods into practice. Good luck in your marathon preparation!
Csaba Burillak thank you! Had a lot of fun recording these podcasts. Yes check out Elevate and Fetcheveryone, some good additional insights into your training. I'm excited to hear more soon about your training and upcoming races too Csaba!
Thanks for this video Floris!! I forgot about beats per mile! There was just so much great info over the last 3 shows! For me building up my mileage is my main focus. With majority of days below MAF.
Nick Donaldson glad to hear that! same here, beats per mile is definitely one data point I'll be looking at myself too. Mileage and majority at low HR is a great combo, keep it up!
Yes.. I didn't mention in my comment above but beats per mile is something I would like to explore... @Floris Please update your findings in another video
Great video Floris! I will continue with MAF. Add layers of clothing for heat and sweat gland adaptation. Also more milage when i can. Hamstring healing in progress
@@FlorisGierman Yes I learned this from last years hard runs and intervals, and too many races too quickly before recovering. Fun, but aftermath isn't fun, with no running for months! Well spoken!
Thanks Floris! useful summary. For me the main takeaway is high mileage. Incidentally this was also the feedback to me from one of a fast runners on Strava who advised me on this same point. Already downloaded elevate and trying to understand the additional data.. not yet clear. All is good. Thanks again!
@@FlorisGierman Also, regarding heat training, I am running in India in Summer with temp of 35 deg to 40 deg celsius so guess heat training is also ON 😊👍
Hi Floris, Great points. My wife is already on me about laundry, so I'm not sure if the heat training will be an option haha. Really enjoyed the reference to beats per mile. Will check out fetch and elevate.
Stefan Wagner hahaha I kid you not, the reason I like separate shorts from baseliners and t-shirts made from high quality torray materials in the PATH projects gear, is that I can hang wear the same shorts and shirts on multiple runs and only wash the liners. Saves a ton of laundry for the multi day runs and heat training! Beats per mile is an interesting one for sure. Glad you enjoyed it! Have a good one out there on your runs
Did all of these things by aggregating bits and pieces of information from all over the place. Recently ran Rotterdam Marathon in the heat and still managed to run a 23 minute PR (3:17)
Training in a furry hat sounds challenging! Cool ideas. Have you looked at training with power? I just started training with a Stryd pod and it's life changing when it comes to running training.
Sam Stow haha it will be a hot sweat fest for sure! Yes I looked into it. Jason Cherriman briefly talks about it as well. The Elevate tool shows power data too. How has it been life changing for you, curious to hear how you approach this data differently than HR data in training and racing. Thanks and cheers!
@@FlorisGierman check out www.google.com/podcasts?feed=aHR0cHM6Ly9zdHJ5ZC5saWJzeW4uY29tL3Jzcw&episode=MWNkMGJhMTZkZTM1NGY0ZDlmMTc2NGUwNzcxMzBiMmI (Stryd power podcast episode 5) or have a look at Jim Vance's book 'Running with Power'. The main benefit for me so far is all the additional metrics around my running efficiency as I work on my running form, I believe I may be about to make a significant leap in my running times. The other factor is pacing and running easy, I think Maffetone would love power as a way to set your training intensity because of how consistent it is regardless of other factors. And observing relationship between power, speed and heart rate is very informative especially in regards to assessing your fatigue levels from training. Feel free to email me to chat more!
Great video. I already go by long easy miles, I peak at 90 miles a week and most of it is at a 9 min/mile pace. My marathon pace is under 7 min/mile. I think I may try some of the heat training before one of my next warm weather races to see if that helps.
Sean S you're a high milage machine already, nice work on the lower HR pace for most of those miles too! The heat training will be interesting to see if and how it will impact your HR on those rims and future runs after that. Please keep me posted!
Floris - are switching to decaf of just cutting out coffee all together? It sounds like running at a low heart rate would be beneficial in the long term but I think, for a lot of people, it's a difficult concept to want to/be able to prolong training runs. It kind of goes against the traditional methods we grew up with. I'd be interested to try it if I could. Also, running in multiple layers might provoke some curious reactions from passersby!!! 😂😂😂👏🏻👏🏻
You forgot a significant similarity. Your name should start with 'J'. ;) Btw you did a great job summing those similarities up. Keep doing the great work.
The heat training thing is new to me. Do you have a video on that? Interesting that you see so many runners in short shorts with no shirt, perhaps they are missing out on some good benefits!
i have a plan for my next marathon, right now iam training for a fast 10k (8weeks), next i will be doing a 8 weeks elite half marathon and finally i will start my marathon training. Right now iam concerned in gain some speed. Lets see how it goes :)
Vitor Caldeira several exciting plans ahead. That's good you have the milage from ultras. I'd just caution to not go too crazy with speedwork for you fast upcoming races. Even low HR miles as part of this can be very beneficial. Have fun with your training and racing!
@@FlorisGierman iam not neglecting that aspect so to avoid blow myself iam training only by heart rate not by pace. So far iam seeing amazing benefits :)
You can split it up any way you like. Ideal mileage all depends on your training goal. For a sub 3 hour marathon your volume will be higher than for finishing a marathon under 5 hours. Although I don't have evidence for this, I think if you can stimulate your aerobic systems twice in a day, even if it's for 40 minutes, you'll make more progress than one longer run of 80 minutes.
👍👍 having just finished my first marathon, I am thinking about what you said about coffee..🤔 I'm a heavy coffee drinker! Question is will I be able to reduce the amount I drink?? ( Usually between 15-30 oz daily) this episode is from a while back.. wonder how you did with reducing coffee??
Drinking a high amount of caffeine can negatively impact your performance, sleep and health. Trust me at the beginning cutting back caffeine is not easy. I'd do it gradually. I went from 5 to 4 to 3 to 2 to 1 to green tea. Then I went for several months with no coffee. Now I'm at 1 coffee a day usually before noon. 1 step at the time
Isn't there a contradiction between point 1 and point 2? Two contradictions, really. First, the slower you do your miles, the longer it takes to do many of them (and there are only 24 hours in a day, some of which have to be devoted to other stuff). Secondly, that Tanda predictor works with average pace. A slower pace means a slower predicted time. According to that predictor, if you do your miles faster, you are predicted to have a faster race time. They don't appear to take overtraining and injuries into consideration.
*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**.*
The opposite usually happens that you finish a run and have a lot of energy left. You might want to review your MAF hr calculations. Also, this article might help: extramilest.com/blog/overcoming-frustrations-maf-low-heart-rate-training/
Floris, I just threw together a quick graph of the Tanda predictor compared to Riegel's formula - christofschwiening.blogspot.com/2019/05/understanding-race-predictors-riegel.html it explains why you need to run further, the faster you want to race (at least from the point of view of correlative/causative equations). The physiology is, of course, more complicated. As you know many of us have exploited extrapolative holes in the Tanda equation. It deserves far more publicity than it has got. Giovanni Tanda is on Strava - I have emailed with him but never heard him speak. He might be worth an interview?
ambition guy haha I haven't been running as usual since 2016 😜 with a full time job, 2 kids, a wife, extramilest podcast, and a major video project (marathon PR video course with 30 videos) I have a few other priorities. Training volume will pick up once the big video project is done, hopefully in July.
I've recently ran Berlin Marathon (my second marathon) and was surprised to shaved off 70 minutes of time to break my PR! My obvious key takeaway was to reduce weight (lol) but that's definitely the effect of proper training and locking mileages during trainings. Thank you for the tips! I'm wishing for a Sub4 Marathon next time and will surely keep this in mind. :)
Floris,
I enjoyed watching your videos and the insight you provided. I’m currently 35 years of age with a personal best of 3:31. Prior to my 3:31 I was a 3:42. My personal best in a half marathon is 1:29. I have been adding more mileage to my weeks and speed workouts. I am trying to translate my personal best in the half to the full so I can qualify for Boston for the very first time. I went for a few runs the past days and I have noticed that my pace is getting better. Before I couldn’t keep up running more than 3 miles at 6:45-7:00 pace while I was training. Yesterday I averaged 6:59 pace for 5 miles and it didn’t feel tiring. The longest run I am doing is 16 miles. I am trying to incorporate some hills but the area that I live (Phoenix) is very flat. I definitely feel the mileage increase has made a difference.
Nice work on your PBs and improving well on your runs. Increasing your mileage can definitely make a huge difference. Keep it up!
Floris... you’re the man! I’ve watched all those interviews you’ve just summarised, but I’m always reminded how easy it is to forget key elements. It’s great to have this reminder from all the pertinent points. Many thanks👍
Floris, I have been using the Polar running program with my M430 for about a year: it is a heart rate training program. At first, I was very skeptical because most of the running is S L O W. But, I stayed on track with the program and I am glad that I did because my running times for 5K, 10K, 16K, and 21K races have improved. On the surface, running slow appears counterintuitive, but it has worked for me. I am now training for a marathon in November 2019 and I am using the Polar running program. I will be 54 for the race and hope for a 4:00 to 4:15 finish time. Yeah, I am slow, but I used to be much slower.
Recently discovered your channel Floris and I am really enjoying it. I think there has been plenty of evidence for years that running slow in training results in faster race times, but it can't be repeated or emphasized enough.
Stoked to hear that Kenneth. It's funny to me, as much as there is a lot of evidence, it's still counter intuitive to many runners, or too hard for many to slow down initially to speed up over time. Patience, consistency and thinking longer term can definitely help. All the best with your own training and racing!
You did an excellent summary of all 3 interviews, keep going..., would be fascinating to see your next PB marathon block documented online through training associating with all the take outs of this summary - good luck!
alon Berger great idea, will do! happy to hear that. Been having a lot of fun with these podcasts. Hope your training and racing is going well. Cheers
Thanks a lot for sharing! It's obvious what adjustments I need to make to my training, especially after seeing this... Increased miles at a lower heart rate.
Awesome, keep me posted on your progress!
Thanks, Floris, and will do, and if i can only figure out a way of re-arranging my schedule, it will make the process much easier as i don't tend to do training well while working a full-time job. Then again, i'm sure this is a major challenge fro all of us.
Great advice Floris. Current PB is 3.14 and got Edinburgh in a couple of weeks so hope increasing my mileage will see that time come down. Done 23 mile run few days ago so taper now underway.
At 46 I need my rest too so just trying to get the right balance taking into account work and family life as well.
That's exciting about your upcoming race Ian! Nice work on getting a 23 miler in as well. You might enjoy this Taper specific video if you haven't already seen it: ua-cam.com/video/6I5LUIrOb_w/v-deo.html Have a great race, let me know how it goes!
Thanks floris! Definitely working on upping my volume. +10 miles per month
Perfect, keep me posted if you notice any different Sam. Cheers!
Great video Floris! Great to see you gonna go back to races🤙🏼
Thanks Andy, excited to get things going in the coming months. Looking forward to some trail miles with you soon!
Great summary and I've listened to the podcasts too. As a 'novice' amongst the pros, I'd say key takes out for me are the benefits of volume and then the taper prior to the next race. I'll try the others in time. Thanks for the great content, it's all very very helpful.
Great to hear that Neil. Yes, the volume and taper can definitely make a big difference. Have fun with your next race. Thanks!!
i am a 57 year old female runner. recently i ran the paris marathon with no problems, i didn´t hit the wall. i really was fit. ok i am slow runner. at my age the most important thing in training that helped me were the long runs about 30 km every 10 days.
minuschful nice job on the Paris marathon, happy to hear you were fit and able to run it with no problems. Those 30k training runs are really good training. Thanks for sharing and have fun on your runs!!
I'm excited to do this low heart rate training have watch a few of you video's. Thanks for all the great content keep it coming
Hi Floris,
Very solid summary post from the last podcasts' learnings. I definitely will track my progress also using the tools you mention in this blog post.
I encourage everyone to listen to the interviews and put the methods into practice.
Good luck in your marathon preparation!
Csaba Burillak thank you! Had a lot of fun recording these podcasts. Yes check out Elevate and Fetcheveryone, some good additional insights into your training. I'm excited to hear more soon about your training and upcoming races too Csaba!
Thanks for this video Floris!! I forgot about beats per mile! There was just so much great info over the last 3 shows! For me building up my mileage is my main focus. With majority of days below MAF.
Nick Donaldson glad to hear that! same here, beats per mile is definitely one data point I'll be looking at myself too. Mileage and majority at low HR is a great combo, keep it up!
Yes.. I didn't mention in my comment above but beats per mile is something I would like to explore... @Floris Please update your findings in another video
Great video Floris!
I will continue with MAF.
Add layers of clothing for heat and sweat gland adaptation. Also more milage when i can. Hamstring healing in progress
Johan Sandgren all sound like great plans. Hope your hamstring heals well soon. The low HR miles can help limit chances of injuries significantly 🙏
@@FlorisGierman Yes I learned this from last years hard runs and intervals, and too many races too quickly before recovering. Fun, but aftermath isn't fun, with no running for months! Well spoken!
Excellent video Floris.
🙏🙏
Thanks Floris! useful summary. For me the main takeaway is high mileage. Incidentally this was also the feedback to me from one of a fast runners on Strava who advised me on this same point. Already downloaded elevate and trying to understand the additional data.. not yet clear. All is good. Thanks again!
Excellent Nikhil, high mileage can definitely make a difference. Have fun getting those extra miles in!
@@FlorisGierman Also, regarding heat training, I am running in India in Summer with temp of 35 deg to 40 deg celsius so guess heat training is also ON 😊👍
Miles and more miles
rohan kumbhar haha you know it! 🔥🚀
Good video, very good way to break down a lot of information, thank you!
Thank you, glad you liked it!
I will definitely be trying the heat training!
Can't wait to see a picture of you in your full outfit Gman, please share it with me!
I might see you at CIM. I am hoping to break 5 for the first time there.
Michael Rockow looking forward to it. Would be fun to set up a shakeout run the day before the race!
Hi Floris, Great points. My wife is already on me about laundry, so I'm not sure if the heat training will be an option haha. Really enjoyed the reference to beats per mile. Will check out fetch and elevate.
Stefan Wagner hahaha I kid you not, the reason I like separate shorts from baseliners and t-shirts made from high quality torray materials in the PATH projects gear, is that I can hang wear the same shorts and shirts on multiple runs and only wash the liners. Saves a ton of laundry for the multi day runs and heat training! Beats per mile is an interesting one for sure. Glad you enjoyed it! Have a good one out there on your runs
Did all of these things by aggregating bits and pieces of information from all over the place. Recently ran Rotterdam Marathon in the heat and still managed to run a 23 minute PR (3:17)
Thanks for this some great tips here
Mick m 🙏 glad we can all learn from each other
@@FlorisGierman thanks for reply
Top video. Loving your HA kit. :-)
Haha, your outfit inspired me, can't wait to experiment with heat training more
Training in a furry hat sounds challenging! Cool ideas. Have you looked at training with power? I just started training with a Stryd pod and it's life changing when it comes to running training.
Sam Stow haha it will be a hot sweat fest for sure! Yes I looked into it. Jason Cherriman briefly talks about it as well. The Elevate tool shows power data too. How has it been life changing for you, curious to hear how you approach this data differently than HR data in training and racing. Thanks and cheers!
@@FlorisGierman check out www.google.com/podcasts?feed=aHR0cHM6Ly9zdHJ5ZC5saWJzeW4uY29tL3Jzcw&episode=MWNkMGJhMTZkZTM1NGY0ZDlmMTc2NGUwNzcxMzBiMmI (Stryd power podcast episode 5) or have a look at Jim Vance's book 'Running with Power'. The main benefit for me so far is all the additional metrics around my running efficiency as I work on my running form, I believe I may be about to make a significant leap in my running times. The other factor is pacing and running easy, I think Maffetone would love power as a way to set your training intensity because of how consistent it is regardless of other factors. And observing relationship between power, speed and heart rate is very informative especially in regards to assessing your fatigue levels from training. Feel free to email me to chat more!
Thanks for sharing this Sam. Diving into this more, I love all the data around this.
My take away. Run with time limit and not millage for training.
Great video. I already go by long easy miles, I peak at 90 miles a week and most of it is at a 9 min/mile pace. My marathon pace is under 7 min/mile. I think I may try some of the heat training before one of my next warm weather races to see if that helps.
Sean S you're a high milage machine already, nice work on the lower HR pace for most of those miles too! The heat training will be interesting to see if and how it will impact your HR on those rims and future runs after that. Please keep me posted!
Do you do any runs at marathon pace?
@@rorycawley Yes I do some at marathon pace to get the feel, some faster and some slower. But 80 to 85 percent of my milage is slow.
very good overview!
Floris - are switching to decaf of just cutting out coffee all together?
It sounds like running at a low heart rate would be beneficial in the long term but I think, for a lot of people, it's a difficult concept to want to/be able to prolong training runs. It kind of goes against the traditional methods we grew up with. I'd be interested to try it if I could.
Also, running in multiple layers might provoke some curious reactions from passersby!!! 😂😂😂👏🏻👏🏻
You forgot a significant similarity. Your name should start with 'J'. ;) Btw you did a great job summing those similarities up. Keep doing the great work.
Hahaha, spot on. Thanks Hirak!
The heat training thing is new to me. Do you have a video on that? Interesting that you see so many runners in short shorts with no shirt, perhaps they are missing out on some good benefits!
Here is one video with more details on heat training: ua-cam.com/video/HI7SIBUwspQ/v-deo.html
Here is one more on heat training: ua-cam.com/video/OJYbTly9azw/v-deo.html
i have a plan for my next marathon, right now iam training for a fast 10k (8weeks), next i will be doing a 8 weeks elite half marathon and finally i will start my marathon training. Right now iam concerned in gain some speed. Lets see how it goes :)
i have a lot of mileage from my ultramarathon training
Vitor Caldeira several exciting plans ahead. That's good you have the milage from ultras. I'd just caution to not go too crazy with speedwork for you fast upcoming races. Even low HR miles as part of this can be very beneficial. Have fun with your training and racing!
@@FlorisGierman iam not neglecting that aspect so to avoid blow myself iam training only by heart rate not by pace. So far iam seeing amazing benefits :)
runalyze i find is a bit better than elevate strava plugin in terms of readability and data content.
TheYondaime008 thanks for your feedback, Ill dive into Runalyze it more as well. Cheers!
Hi Floris, can't remember what the name was of the shorts with pockets? I think it started with N..
elevate app +1
Mixo Skhirtladze 👍👍
Finding a way to increase milage.
Darren Rutgers yes that's a good one for sure. Easier said than done sometimes but that can definitely make a difference
When you run twice a day, what is ideal mileage in AM and PM?
You can split it up any way you like. Ideal mileage all depends on your training goal. For a sub 3 hour marathon your volume will be higher than for finishing a marathon under 5 hours. Although I don't have evidence for this, I think if you can stimulate your aerobic systems twice in a day, even if it's for 40 minutes, you'll make more progress than one longer run of 80 minutes.
👍👍 having just finished my first marathon, I am thinking about what you said about coffee..🤔 I'm a heavy coffee drinker! Question is will I be able to reduce the amount I drink?? ( Usually between 15-30 oz daily) this episode is from a while back.. wonder how you did with reducing coffee??
Drinking a high amount of caffeine can negatively impact your performance, sleep and health. Trust me at the beginning cutting back caffeine is not easy. I'd do it gradually. I went from 5 to 4 to 3 to 2 to 1 to green tea. Then I went for several months with no coffee. Now I'm at 1 coffee a day usually before noon. 1 step at the time
Isn't there a contradiction between point 1 and point 2? Two contradictions, really. First, the slower you do your miles, the longer it takes to do many of them (and there are only 24 hours in a day, some of which have to be devoted to other stuff). Secondly, that Tanda predictor works with average pace. A slower pace means a slower predicted time. According to that predictor, if you do your miles faster, you are predicted to have a faster race time. They don't appear to take overtraining and injuries into consideration.
MAF or Zone 2? Whats the difference?
*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**.*
this week i tried running on low hr and felt more tired than ussual after the runs. is that normal in the beginning?
The opposite usually happens that you finish a run and have a lot of energy left. You might want to review your MAF hr calculations. Also, this article might help: extramilest.com/blog/overcoming-frustrations-maf-low-heart-rate-training/
Floris, I just threw together a quick graph of the Tanda predictor compared to Riegel's formula - christofschwiening.blogspot.com/2019/05/understanding-race-predictors-riegel.html it explains why you need to run further, the faster you want to race (at least from the point of view of correlative/causative equations). The physiology is, of course, more complicated. As you know many of us have exploited extrapolative holes in the Tanda equation. It deserves far more publicity than it has got. Giovanni Tanda is on Strava - I have emailed with him but never heard him speak. He might be worth an interview?
I follow you in strava you’re not running as usual
ambition guy haha I haven't been running as usual since 2016 😜 with a full time job, 2 kids, a wife, extramilest podcast, and a major video project (marathon PR video course with 30 videos) I have a few other priorities. Training volume will pick up once the big video project is done, hopefully in July.
I just wish cutting out coffee doesn’t help ;)
high mileage
Anyone get app that free by donation?
You mean Elevate for Strava? Yes, it's a great free app, donation base for anyone who wants to contribute to that developer