What If You Could Shave 1 Hour Off Your Marathon Time?

[@FlorisGierman]

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[@readupcaveman]

I've been part of the Personal Best Program for about six months or so now and I'm seeing great progress with my MAF pace! Focusing on recovery, mobility, strength training, and nutrition big time this year! I quit drinking alcohol on the 1st of the year and know that I'm going to have my best year in running/sport so far! Looking forward to listening to this episode!

[@MatthewPenner40]

Congrats. I am in the program and believe I will be getting good results soon. Enjoying it so much.

[@FlorisGierman]

So happy to hear that Chris. You're making all the right moves right there. Super excited for your running and health journey in the coming months and years.

[@FlorisGierman]

Enjoyment of the process is the most important part Matthew! Glad to hear.

[@Iamdanieledwards]

@readupcaveman That’s awesome! Welcome aboard and congrats on your journey so far! Hope to meet you on a future Zoom call and really look forward to hearing about your progress! All the best! Daniel

[@toddmarentette]

Another excellent podcast, with yet another Personal Best member, performing at their peak! And, all with something in common, they are finishing their races healthy, happy and ready to progress even further. I loved hearing how he discovered MAF training and the Personal Best from his friend and they, together, are running awesomely. It was interesting to see how Daniel's laboratory results were higher than his MAF heart rate, but Flo you are correct - the MAF tends to be more conservative, to ensure we're away from the zone of hurt (even if it's only 5 bpm more)

[@MatthewPenner40]

that is so true. I am seeing how it is on the conservative side, but also keeps us healthy and can increase volume. I enjoy your podcast as well. good stuff!!!

[@L0Ls0ul]

Especially in the beginning stages of your running journey it's so easy to take off 1 hour of your marathon time. The yearly progression I'm aiming for is 4:49 (first year of running) -> 3:54 (second year of running) -> 2:59 (goal for this year) I started running Jan 23. My first marathon ten months later on Oct 23 was 4:49 on a weekly mileage of 20km. Last year I ran 25km/week on average and ran a marathon on Oct 24 in 3:54 (even with a terribly long last 10km). This year I'm focussing on getting another hour off that time for a sub 3, which I fully believe is possible.

[@jassaljs]

Best wishes 👍

[@JamesMetcalf-sr8hr]

"I feel a lot better when I don't eat poison" 🤣🤣🤣 - definitely my personal favourite quote. James

[@woofsci]

Thanks Floris, another super insightful episode! :) My favorite lesson from this one is the importance of low-intensity training. As Daniel mentions the benefits of low-heart-rate training really allows runners to train consistently and recover more effectively, which has been huge for me in my training.

[@Nate-sh2yk]

Loved this conversation. Excited to see the progress Daniel has made and look forward to seeing him continue to achieve his goals! - Nate Padgett

[@luigia9173]

Another great podcast floris! Key away here is keep educating and keep learning!!!

[@JS-xn3dq]

I liked Daniel’s perspective on priorities and how he doesn’t miss work or family events for running. It’s pretty amazing that he only logged 30 miles per week and got the results he wanted. I’ll also check out that nutrition app. 🙏👍

[@charlesphiatt1980]

I love to hear about low heart rate training. Daily nutrition is my focus this year. Daniel shared this app and I was surprised as to how bad the food that I was eating is. Great job Daniel! Lots of respect.

[@FlorisGierman]

Nutrition can surely play a big role in this running puzzle!

[@Iamdanieledwards]

@charlesphiatt1980 Thank you! & I really love the app, it has truly changed the way I shop and eat. I am happy to share. I wish everyone would use it! All the best! Daniel

[@tjohn7251]

So glad to hear the discussion about calculating LHR. I am 63 and really struggle to keep to the 180 minus your age this = 117 for me - literally a walk in the park! I have worked out that 135 is my conversation and nose breathing pace but worry it means I am not properly in zone 2. Has anyone else got a similar experience?

[@SurronRiding]

"if you get done with a zone 2 run and you feel like it was hard, you did something wrong, you probably weren't in zone 2" great quote, and a great way to keep adding miles day after day and week after week :)

[@Iamdanieledwards]

@SurronRiding That’s really the beauty of this type of training. It’s easy! Trust me, if it wasn’t I would have quit a long time ago. All the best with your fitness journey! Daniel

[@JohnSmith-rx2uv]

I found myself joining you guys with laughter during the "Advice for his younger self" segment (around 2:52), because I can relate so much to what you've said 😂

[@FlorisGierman]

😂 you're not alone Jon. Lots of learnings from younger self to now for most of us here!

[@Iamdanieledwards]

@JohnSmith-rx2uv Painfully true😊but I do have good news! We can eventually get it right with help from people like Floris. All the best! Daniel

[@AthleteTV2]

I should include this channel to my new years resolutions🙏🏼

[@dsfrye01]

You are on control of your happiness. Such good words. Difficult to do, but a great to strive towards.

[@FlorisGierman]

Loved that part as well Scott, indeed great to strive towards

[@Iamdanieledwards]

@dsfrye01 That has really been an important part of who I have become. Some things (like personal happiness) are just too important to let someone or something else control. That’s an area in my life I am no longer willing to compromise. It’s not always easy, but with some practice I think it is achievable. All the best with your journey! Daniel

[@jassaljs]

Enjoyed his running journey👍

[@WorldT]

always nice to year about how successful the low HRT has worked for so many people, thanks on sharing this story

[@FlorisGierman]

Glad to see many people enjoying their runs out there! Cheers

[@Iamdanieledwards]

@WorldT Thank you! Daniel

[@heypauly2002]

I'm 68 years old. The last time I shaved an hour off my marathon time was, never. If you're 35 years old and you're running a 5:30 marathon, yeah it's possible. My goal is getting under 4 hours probably never happen.

[@FlorisGierman]

The thing is, we never know until we try. And even then, running a certain goal time doesn't have to be the only measure of success. Joy, health, friendships, mental clarify, so many other benefits that can come from the training and racing journey that cross over in everyday life.

[@Iamdanieledwards]

@heypauly2002 I wouldn’t rule anything out! I admire you for having a sub4 goal! I’ve noticed a lot of the satisfaction comes throughout the journey not necessarily the end results. Why not go for it! And when you do, please share your experience! All the best! Daniel

[@senseisuarez]

Definitely In that path but Time will tell me if I was wrong like most times ! 58 years old and just 4 years running ! 💯❤️🔨💪🏽🐺🙏🏽

[@FlorisGierman]

Well done on your 4 years running so far. Exciting running and health years ahead @senseisuarez

[@senseisuarez]

@FlorisGierman thanks I hope so too but Hope Don't have nothing to do ! I just need to be a bit smart in my running bud one day at a time ! 🤔😅💥💯❤️🔨💪🏽🐺🙏🏽

[@Iamdanieledwards]

@senseisuarez Follow this program and I like your chances! All the best with your fitness journey! Daniel

[@techlaw997]

I am interested in joining the program but would like to talk with someone before I join.

[@chucky1golf]

What Garmin watch/ sunglasses does he use?

[@vrombo]

Know guys who tried mara early, then did several years of training, 10k, 21k, and then going mara #2 cutting 1-1.5 hours off. That's the way imho.

[@ulfeliasson5413]

I wonder how long it would take for a 50 year old stubborn guy like me to get faster with low heart rate training? I have gone hard for 30 years without results of worth, so I suspect it will take forever :-)

[@mickyJfan]

Be ready to stick with it for about 6 months (very loose, ballpark figure) to see what feels like “significant” differences in race times. But even after just a few weeks, you will be improving. Example: When I was starting with almost no cardiovascular base, I couldn’t even stay in zone 2 while jogging the whole time, after about 5-10mins of running, I’d have to constantly switch to walking to stay in zone 2. And after several weeks I was able to jog the entire time. That didn’t directly correlate with a change in speed, but it was still a sign that progress was being made in the right direction. The #1 predictor of success is consistency

[@FlorisGierman]

@ulfeliasson5413 you might surprise yourself here. Like @mickyJfan mentioned consistency will be important if you want any training approach to work. I'd say try it out for a few months to see how it goes. Many runners experience a new joy to runner they didn't know existed. Finishing a run with energy left in the tank, reduced risk of injuries, being more aware of surroundings, etc. Enjoy the process of slowing down for a bit to eventually speed up beyond what some runners think is possible for their age.

[@Iamdanieledwards]

@ulfeliasson5413 we are about the same age and I was in about the worst shape of my life prior to joining roughly 2yrs ago. I would recommend giving it a try! Everyone is built different and we all have different levels of commitment but I believe anyone willing to give this program an honest effort can improve from where they are today. How much, and how fast, I suspect that comes down to the individual. You can see my results after only 2yrs and I couldn’t be happier! Many thanks for watching and all the best with your fitness journey! & let me know if there’s anything I can do to help! Daniel

[@DuncanEpping]

I would run under 2 hours if I shave of 1 hour… if you can help me with that Floris you would become coach of the year for sure 🤣

[@FlorisGierman]

Let's do this Duncan! Kipchoge would be excited to join you on that run!

[@Iamdanieledwards]

@DuncanEpping sub-3hrs already! How awesome is that! Congrats!

[@DuncanEpping]

@@FlorisGierman 🤣

[@DuncanEpping]

@ it was definitely awesome, and at the age of 49 also very painful hahaha. But a lot of slow running for decades definitely helped me get there for sure.

[@bendigeidfranemmanueljones5694]

Looks more like he's in your arm wrestle a bear programme.

[@FlorisGierman]

haha yes!! Daniel turned into a beast for sure

[@Iamdanieledwards]

@bendigeidfranemmanueljones5694 Too funny!🤣🤣

[@talagu1818]

I need dietitian contact details

[@FlorisGierman]

It's in the description under the resources / tools section.

[@Iamdanieledwards]

@talagu1818 Christina is awesome! Definitely reach out to her. Good nutrition is a game changer! All the best! Daniel

[@dryburn]

I’d like to point out that this guy’s VO2 max is in the 99th percentile for his age and gender. I imagine that if you maintain your training regiment as you get older, you stay fitter relative to the people in your age group. A VO2 max that high, at that age is impressive. However, I would argue that he’s genetically gifted, which makes this all somewhat less impressive. I run Zone 2 for most of my runs and have ran ultramarathons and all of the categories below that. I’m 45 and my VO2 max is much lower than this dudes. My max heart rate is close but still off.

[@Iamdanieledwards]

@dryburn, thanks for the comment and observation. I just wanted to let you know I’ve never been any type of athlete in my earlier life. In fact, I was about as far removed from that as possible. I didn’t play any sports in high school and spent about 30 years smoking off/on and drinking way too much alcohol really abusing my body. The one side by side picture Floris shared was my level of fitness in 2022. I had no base and he also shared my previous marathons and those results pretty much align with my level of fitness prior to joining the PB program. In March of 2022 I turned 49 in a rehab facility down in GA and after leaving there decided I’d clean things up. A few months later I joined Floris’s PB program and I can assure you my progress up to this point is a direct result of low-heart rate training coupled with me changing my lifestyle habits. As for the 99th %ile VO2MAX I’m not really sure how that is calculated, but I will ask the lab that did my test and let you know. Many thanks for watching and all the best with your fitness journey! Daniel

[@jarberg1]

​@@Iamdanieledwardsthank you for your honest self assessment. You probably know there are a lot of us out there in a place you came from. Very inspiring!

[@MatthewPenner40]

@@Iamdanieledwards Thanks for sharing this. I love this episode. While I have been a former athlete. I played tennis. I spent lots of the past years struggling with my health with various issues. Ithe last 18 months I am finally changing my diet, and now after some lengthy walking, I am starting to run in zone 2. I am having to do about a 13 min run pace and then walk to keep it down. but I am committed to the process and seeing your video keeps inspiring me to stay the course. thanks for all your great words. I really enjoyed watching it. Hope to see you on a zoom sometime. I am going to try and be more active in the group more than just on facebook. I went back and looked at your old Facebook posts in the group. It was so fun to see the difference in your progress reports.

[@Iamdanieledwards]

@@jarberg1 Happy to share. Programs like this don’t get enough credit for their mental health benefits. Probably something we should have talked about more during the interview. This was perfect timing for me to find Floris’s PB program not long after a dark period in my life. I really needed something to keep me busy and this seemed to be sustainable and a great fit. The support from my local running community and his group has been very beneficial for me to remain on the right path. I’m a physically and mentally stronger person now than ever before and actually look forward to what the future holds. All the best for you my friend! Daniel

[@Iamdanieledwards]

@dryburn your comment got me wondering myself so I asked the lab to confirm the 99th %ile VO2MAX and how that was calculated. See her response below. I guess it is accurate. btw did you find yours through a lab test or just what your Garmin suggest? ------------------------------------------------------------------------------------- Hi Chris, are you sure my VO2MAX %ile is accurate? And if so, what data do you use for the calculation? Yes. It's not calculated, but based off the ACSM comparison chart Jan 4 @ 8:06 AM by Chris Thank you! Jan 4 @ 9:17 AM ------------------------------------------------------------------------------------- Btw, here’s who did my testing last April. www.theenduranceedge.com in Cary, NC.

[@jameschaves5723]

If you want that 73% you need to move on from MAF.

[@FlorisGierman]

Tell me more, what would you like to see?

[@sebastianuseche7710]

Bad vide

[@renessance]

Enjoyed the interview @florisgierman and @iamdanieledwards. Just signed up! After finishing my first full Ironman in 12 hours last year, I’d like to increase my marathon pace and finish in 11 hours. Looking forward to it!

[@Iamdanieledwards]

Awesome! & Welcome!