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Jeffrey Silver ( / strava ) is a 54 year old runner from Toronto, Canada. For several years he has had the goal of qualifying for the Boston Marathon. He ran his first marathon in 2013 in 4 hours and 12 minutes. Over the years he improved, but he also experienced several serious medical challenges that set him back in his training and racing.
He started implementing low heart rate training and increased his training volume, which helped improve his running. We take a deep dive into his training and racing and how he was able to qualify for the Boston Marathon two times in the past 6 weeks, I just saw him in Chicago last weekend running another PB.
LEARN MORE ABOUT THE MARATHON PR TRAINING PROGRAM
extramilest.co...
FIND JEFFREY SILVER HERE:
Strava - / strava
Instagram - / silvercity99
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
Subscribe and hit the bell to see new videos: bit.ly/Flo-YT
LINKS AND TOOLS MENTIONED:
Jeffrey Strava ( / strava )
Finding Ultra Book by Rich Roll - amzn.to/2OWqHXv
Maurten Energy gels - www.maurten.co...
Maurten 320 Drink Mix - www.maurten.co...
Gatorade - amzn.to/2VWlWi7
Apple iWatch - amzn.to/2OWfM04
Workoutdoors app iWatch - apple.co/33GxOaD
Grid foam roller - amzn.to/2MoFSqH
Marathon PR Program - extramilest.co...
Chicago Marathon - www.chicagomar...
Cleveland Marathon - www.clevelandm...
New York Marathon - www.nyrr.org/t...
Elevate for Strava extension - bit.ly/2L3Weqc
Michael Ovens podcast - bit.ly/2qnIe0B
Jason Cherriman podcast - bit.ly/2UY7QQd
Zach Bitter podcast - bit.ly/35NNvyT
Tanda Race Predictor - tandaracepredi...
Metathon Race predictor linked to Strava - www.metathon.com/
SHOW NOTES:
Jeffrey’s background in running [3:00]
His first marathon in 4 hours 12 minutes in Chicago in 2013 [5:20]
How Jeffrey ended in an ambulance in the hospital with a hemorrhagic stroke [6:10]
He didn’t run all in 2014, started running again in 2015 [8:00]
Importance of hydration and keeping electrolytes up [9:10]
Fall 2016 two weeks before the Chicago Marathon, he experienced another seizure and needed another surgery [10:00]
What his doctors mentioned to Jeffrey about marathon running [13:00]
How Jeffrey continued his running journey in 2017 to run the New York Marathon [15:15]
Cleveland Marathon 2018 in 3 hours 51 minutes, not enough to qualify for the Boston Marathon [17:20]
What Jeffrey’s training used to look like before discovering MAF training [18:08]
Next Chicago Marathon 2018 in 3 hours 37 minutes [19:40]
Rich Roll’s book finding ultra that mentioned low heart rate [21:00]
His first experience with low heart rate training leading, first MAF test 6:10 min / km (9:55 min / mile) [23:00]
First MAF test May 29th to June 29th improved well [24:00]
Did not run any speedwork or tempo over the summer [27:00]
How he ran the Erie Marathon (September 2019) in 3 hours 26 minutes, a 9 minute PR to qualify for the Boston Marathon [28:00]
Things Jeffrey learned from his 2 training approaches [30:30]
Higher training volume helped improve his running times [35:10]
Importance of step back weeks [36:45]
So much more enjoyment during his workouts with low heart rate training [38:00]
How Jeffrey uses the Elevate for Strava app in his training [40:30]
Floris’s thoughts on Elevate for Strava [43:50]
How Jeffrey dealt with initial challenges with low HR training [47:00]
Flo’s thoughts on mindset challenges with low HR training [50:05]
Jeffrey’s plant based approach to nutrition [53:40]
Race day nutrition for Jeffrey [56:45]
His race day strategy to qualify for the Boston Marathon [1:05:00]
How Jeffrey recovers and limits the risk of injury [1:09:45]
Recommendations for other runners looking to improve their running and to qualify for the Boston Marathon [1:13:15]
Floris’s thoughts about gradual improvements over time [1:19:50]