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Jason Cherriman is a 38 year old elite runner from Leeds in the UK (Strava: / strava ) His current marathon PB is 2:21:51 and he is trying to break 2:20 at the London Marathon this Sunday!
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.
Background stats 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
PR's - marathon in 2:21:51, half marathon in 68:55, 10k in 32:05 and 5k in 15:37.
I learned a lot on today’s episode and made many notes for my own upcoming training blocks.
LINKS:
Jason on Strava - / strava
Jason’s Blog - Running Obsessive - runningobsessiv...
Advanced marathoning book - amzn.to/2W39U5W
Run with Power Book by Jim Vance - amzn.to/2vl7zYd
Elevate extension for Chrome to plug into Strava - bit.ly/2L3Weqc
Garmin watch Forerunner® 645 - bit.ly/2vnOfK4
Garmin HRM-Run™ - bit.ly/2PykcZq
Polar watch M430 - bit.ly/2PsRbOH
Nutrition tracking app My Fitness Pal - www.myfitnessp...
Tanda Race Predictor - tandaracepredi...
Renato Canova - Italian running coach - en.wikipedia.o....
Comrades Marathon South Africa - www.comrades.com/
New York Marathon - www.tcsnycmara...
Boston Marathon - www.baa.org/
SHOW NOTES
Jason’s background, a bit overweight in his twenties [3:15]
His stress fracture injury [5:30]
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]
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 for heat 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]
How Jason 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]
What Jason would do differently if he was a full time athlete [1:04:38]
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]
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]
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YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Personal Best Program: www.pbprogram....
► Strava - / strava
► Website - extramilest.com
► Podcast - extramilest.co...
► Instagram - / florisgierman
► FB group - bit.ly/2M3qP40
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