In this video I run a Sub 3 hour marathon and I share how to improve your running with low heart rate training, using a heart rate monitor. We discuss lessons learned from 10 years low HR training. We cover Zone 2 training, Dr. Phil Maffetone, MAF method, 180 formula, and more. Strava from this run:   / strava  

Start training with my Personal Best Program: https://www.pbprogram.com/

Chapters:
0:00 starting in Long Beach, CA
0:53 train slow to race fast
1:28 calculating your low hr training zone
2:27 thoughts on 180 formula
3:20 why I like the MAF method
3:53 my first experience with low HR training
5:36 changing my watch settings
5:57 positive changes I noticed
8:00 misconception with MAF training
8:38 my MAF pace improvements
9:10 10 years training data learnings
11:03 journaling is a powerful tool
12:00 rest and sleep is training
12:41 thoughts on stress
13:10 13.1 miles in half way point
13:22 thoughts on nutrition
14:07 comparing yourself
14:56 made it to Huntington Beach
15:12 Nike Alphafly’s
15:18 if you are not improving with low HR training
16:21 thoughts on high intensity running
18:01 mile 20, Newport Beach
18:15 flexible training schedule
18:54 mile 24, Back Bay to finish
19:34 data recap
19:49 MAF training can work for everyone
20:34 MAF vs 80/20 running
21:24 ice bath closing thoughts

#zone2 #lowheartrate #maftraining

SEE MORE:
► My Strava from this run:   / strava  

LINKS AND TOOLS MENTIONED:
► Extramilest Show Podcast - https://extramilest.com/podcast/
► MAF 180 formula: https://philmaffetone.com/180-formula/
► HR Training Zone Calculator: https://bit.ly/hr-calculator
► Talk Test:    • How to find your “Zone 2” without usi...  
► Lactate Testing: https://bit.ly/3WAbI5z
► Personal Best Training Program: https://www.pbprogram.com
► 25 Tips from the Extramilest Run Community:    • MAF Training and Low Heart Rate Runni...  
► Marathon pace wristband creator: https://bit.ly/3RVu51w

PODCASTS SHOWN:
► Trail Runner Nation Podcast 2013 Dr Maffetone: https://bit.ly/3vxswhN
► Kipchoge's Advice to Race Faster, For Non-Elites:    • Kipchoge's Advice to Race Faster, For...  
► Kilian Jornet on Extramilest Show #51:    • Kilian Jornet's Advice to Race Faster...  
► Dr Stephen Seiler on Extramilest Show #50:    • 80/20 Training to Race Faster, with D...  
► Frustration MAF training, with Jen and Kathryn:    • MAF Training, Frustrations, Challenge...  
► Kofuzi on Extramilest Show #33:    • Kofuzi on MAF Training, Frustrations ...  
► From Overweight To Sub 3 Hour Marathons:    • From Overweight To Sub 3 Hour Marathons  
► HR Training with Larisa Dannis:    • HR Training with Larisa Dannis Extram...  
► Zach Bitter on Extramilest Show:    • Zach Bitter, World Record 100 Mile Ru...  

GEAR USED:
► Shoes - Nike Air Zoom Alphafly Next % Flyknit - https://amzn.to/3HILKIC
► Shorts - PATH projects Graves PX 7” Shorts - https://pathprojects.com/graves
► Liner - PATH projects Lynx PD 8” - https://bit.ly/3VimixU
► Shirt - PATH projects Andes Ad Tank - https://bit.ly/3yts9qn
► Hat - Muir Cap - https://bit.ly/3L3foqa
► Gel PF 30 - https://visit.pfandh.com/Flo10 (10% off your 1st order with code FLO10)
► Gel PF 30 Caffeine - https://visit.pfandh.com/Flo10 (10% off your 1st order with code FLO10)
► Watch 1 - COROS APEX PRO 2 - https://amzn.to/3Wle4Vo
► Watch 2 - COROS APEX PRO - https://amzn.to/3CPky7W
► Heart Rate Monitor - Garmin HRM Pro - https://amzn.to/3MmJw1I
► COROS POD 2 - https://amzn.to/3uVcwFV
► Vest - Black Diamond Distance 8 - https://amzn.to/3GROmTo
► NutriSense Continuous Blood Glucose Monitor CGM - https://bit.ly/3Xebylh
► Camera - Go Pro 11 - https://amzn.to/3FZfCiw
► Mic - Go Pro Media Mod - https://amzn.to/3vBTxAs

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

Congrats to @DavidDeeble for winning a pair of running shoes in this comment to win contest.

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