Kofuzi on MAF Training, Frustrations and Running Progress

[@ashleywilliams8122]

Thank you for putting the metric conversion in -- I can never do the conversion in my head -- makes things much easier to follow

[@FlorisGierman]

That's the Dutch side of me, totally know what you mean! Cheers Ashley

[@producermind9030]

Yeah. I’m terrible at conversions! Kilometres is just what I’m Used to

[@guitarman7575]

Floris and Kofuzi (Michael) this is a must watch. 👍👍👏👏 Thanks both.

[@FlorisGierman]

🥳🥳that was well overdue. Thanks and cheers!

[@AT-mu9bv]

Thanks Floris & Kofuzi for this interview and for keeping on entertaining us all during these more difficult times.

[@FlorisGierman]

This conversation was well overdue AT, glad you enjoyed it!

[@senseisuarez]

💯❤️🔨💪🏽🐺🙏🏽

[@six6brad]

Thank you for interviewing Michael Ko, Floris. I have enjoyed watching both of your vlogs over the past year or so. My principal takeaway is we must run more, much more, to maximize our aerobic base, and then add higher rate heart rate training to improve speed. If one has no intention of racing, speed work is probably unnecessary. What MAF has done for me is return me to a place of joy, which I hadn’t felt since high school. I now look forward to each run, and I am able to enjoy my surroundings. MAF has also rekindled my motivation to run another marathon. I had lost my desire to train for one since my last one, the 100th Anniversary of Boston. Keep up the great work. You truly are a talented, motivational force for running and marathoning. All of your countless hours and efforts are making a difference to so many runners.

[@FlorisGierman]

So happy to hear that, means a lot Monte, thank you! All the best on your running journey!

[@arturomedinaa1]

Great, I follow both, I been doing maff started from December 2019 till today, because I wanted to go below 2hour half marathon, but since the pandemic, I been running less, but I had been able to hit a 30mile week for the first time before the pandemic, I was looking forward to do a 50mile week, and definitely maf training is helping me reach that goal.

[@FlorisGierman]

Nice!! 50 miles is a nice amount of training to aim for a sub 2 hour 1/2 marathon. Yes we have all been impacted by this in one way or another. Hopefully you'll be able to get some additional runs in again in the coming months. Glad you're enjoying MAF training. Have fun out there on your runs!

[@atalk143]

@Floris Gierman @kofuzi This video is an absolute gem. It has a tremendous amount of varying emotions (disappointment, elation, vulnerability, endearment, anger, frustration, redemption) that I could easily relate to. You both covered a significant amount of topics yet this 'interview' flowed extremely well and was more like a natural and entertaining conversation. I recently decided to get back into running after a year off due to injuries caused by overtraining. This video was exactly what I needed to frame my training direction.

[@oceaniccurrents]

👏🏻👏🏻👏🏻 biggest take away is to run more and to trust the process 🏃🏼‍♀️ I get easily frustrated at myself so this was great to hear.

[@FlorisGierman]

Lo Lo Greay takeaways and honest self observation right there! 👌

[@lmoffat6867]

Great analogy of building a chassis to support a giant engine. Thanks for all the informational and inspiring interviews!

[@FlorisGierman]

Glad you enjoyed it Lisa. Yes I like that analogy he used as well. Hope your runs are going well!

[@munrosewarne6551]

Thanks Floris for this thoroughly enjoyable interview with Kofuzi, as I go about my morning routine of cleaning the kitchen, having a coffee, and contemplating my next low HR run this afternoon. It takes a bit of maturity to run consistently, slowly and for longer. Your guest is so relatable. All the best! (Melbourne, Australia)

[@BobbyVempati]

Thanks for a wonderful & informative chat session. I have been trying the MAF method training for the past 3 weeks, one of the first impressions while running is not getting agitated with the slow pace just to keep within the zone, secondly towards the end another thing that kinda sucks is the miles that I get out of the time I put into the run...however after the run (after a few sessions of giving it a fair shake) I just wan't beat down like I was at past paces. Just the fact that I don't feel like pile of shit after a 10k at my personal fast pace was it self a very rewarding experience for now. I'm pretty confident that it will help build a very strong aerobic engine which has always been a downer in my past running events. I have done one 50k (woodside ramble last year up in NorCal) so far but it was not at all a pleasant experience. I always have felt that I operate only in tempo zone or above even when I'm pacing which is what I promised myself to address... I'm very positive on MAF as I can see it in daily run, when you put the decreased pace and looking at it as a work block as Kofuzi is saying.. I'm primarily a cyclist and I'm hoping to do a tri next year, so I need some aerobic engine...

[@FlorisGierman]

Bobby Vempati nice work on being 3 weeks in on your MAF training, surely takes some patience, consistency and determination in those early stages. All the best with your training!

[@davepage764]

Brilliant interview, I'm doing MAF running now and averaging 10 min 30 ish miles

[@MrJermson]

Oh Kufuzi. Must watch the episode.

[@FlorisGierman]

👍👍 he surely shares a lot of insights, enjoy MrJermson!

[@EgyGyro]

Koufuzi also naturally listens to his body's readiness; 55:02 he explains that he can cross the HR zone limit if his stamina at that moment is outgorowing the gag. I perfectly agree! Of course, this should be the exception, and the tracking should show that it remains an exeption among a mority of runs within the zone. But it is the tea spoon of herbs that adds a taste to the food, and lets you keep coming back to the same restaurant.

[@FlorisGierman]

haha, well said Tamer

[@giovanbattistafichera8439]

Time to interview Kofuzi again, Floris ;)

[@FlorisGierman]

Yes Gio, would be fun to do a round 2 with Mike again at some point!

[@chardtri8724]

If there wasn’t a mile to km conversion on the screen, I would’ve dropped off. Great job

[@fitnessfanfocused5832]

I just love watching your vids!! Your accent is so relaxing 😌 Keep up the good work!!

[@svebu2320]

Interesting video which I was waiting for like a lot of your + his followers. I became aware of him through his Chicago marathon video 2019 and when he changed his training approach I became aware of MAF and you. Funny coincidences! Greets from Germany, Sven

[@FlorisGierman]

Sve Bu small world! Greetings back from Los Angeles!

[@MrXrisd01]

Hello from Chicago! Loved this episode ❤️. When you get a chance can you do a corona training video for treadmills in home? Thanks, love your channel brother! 👊

[@FlorisGierman]

Glad to hear you loved the episode! You and Kofuzi probably run some of the same areas in Chicago. Great idea about making a treadmill training video. I will give it some thoughts. Thanks and be safe!

[@maulstar1]

I’m at the start of my low heart rate/maf training and it was kinda funny listening to the frustrations because I’m feeling the exactly the same way! I too just bought a chest strap in hope the watch was wrong! Which it was but it was actually reading a bit too low ha! But it’s much smoother and doesn’t jump about so easier to adjust the pace to keep heart rate low. I have also thought about getting a lab test done to check. But good to know it gets better! Enjoying the podcast 👍

[@FlorisGierman]

So recognizable indeed, you're not alone! Glad you bought a chest strep, that should help. All the best with your training. Glad you enjoy the podcast. thanks!

[@giovanbattistafichera8439]

to me, the most frustrating thing is that I go over MAF without realising and the watch lags before telling me I'm over. I slow down, walk for literally 10 seconds, and I'm 10 beats below already. Truly hard to zone out because there are not many flat areas for running where I live.

[@maulstar1]

Giovanbattista Fichera definitely try and get a chest strap if you can can, you’ll get a smoother reading which makes it easier to stay in zone. I was two months with very little change and then all of a sudden I’m making quite quick progress. Down almost a minute per km and a couple of beats. Hill will make it tougher. I took them out as much as possible. It’s a boring run but I try and keep it identical every session (upping the distance slightly as time goes on and heart rate drift is less pronounced). Something I’ve started to do and it worked well was pick a pace that I’m comfy running at and just run at it. It was initially slightly above the ideal MAF heart rate but it was just so much more enjoyable. The heart rate at that pace is coming down. It’s a slog but worth it.

[@FlorisGierman]

@@giovanbattistafichera8439 set a HR alarm at your MAF and you can fix that proplem, no need to look at your watch that way

[@FlorisGierman]

Apologies for parts of this interview with poor audio & video quality. Unfortunately Zoom and Skype had some glitches which seems more common these days, but we made it work. What was your favorite quote or takeaway from this episode? I would love to hear from you in the comments!

[@250txc]

Most of us will ~never hit 60-70 miles a week or anything even close to that number.

[@dieuta944]

Love the video Floris👍👍👍 thank you!!!known your channel for years, and it helped me run from 3:09 to 2:48 marathon PR in 9 months of training Maf 😀👍👍👍 thanks!!!maybe interview Seth Demoor in the future ???would love to see what his opinion 😀👍and I noticed some of my friends from different country don’t understand much, is there a way you can put in the subtitle so it maybe easy for other people from different country understand more??? 👍👍👍

[@FlorisGierman]

Wow, that's incredible progress right there Canh Bun, well done, that's a smoking fast PR. You can add subtitles by clicking "CC" on the KZbin video (on the right bottom side) Appreciate your input on Seth Demoor. Thank you for your nice message, it means a lot to me and fuels me to do more. 🙏👍

[@partyguinness]

Oh wow..I watched this video when it came out during lockdown…can’t believe it’s 4 years ago.

[@FlorisGierman]

Time flies! Time for a re-do with in person conversation with Ko one day

[@darylcampbell3364]

I felt the same way when I passed running group’s

[@albebusa]

Excellent content - fully enjoyed Michael interview - sounded 100% authentic

[@FlorisGierman]

Alberto Busà 🙏 Kofuzi is such an honest and humble guy. Glad you enjoyed the conversation!

[@derricklaychuk8965]

Thank you both for the time and effort...Very informative hour

[@FlorisGierman]

Glad you enjoyed it!

[@jcarvalho125]

Thanks for another great show and content

[@FlorisGierman]

Happy to hear that Jose. Although the video recording quality was pretty bad, I'm glad the audio still worked. Thanks and cheers!

[@soulchild216]

Mike K. is awesome!! He is a real runspiration. Thanks 🙏

[@FlorisGierman]

He sure is! Glad you're enjoying his content as well. Cheers

[@pursueyourdreams3694]

motivation motivation motivation motivation motivation motivation

[@GreyJedi17]

This is great. Thanks

[@FlorisGierman]

Glad you liked it!

[@drc3857]

I’ve always like your running podcast because it’s very raw and educational at the very least. I understand you’re an advocate of MAF, which is why I think most if not all your podcast encourages such. Although, it would be good as well if you have an interviewee who doesn’t stick to the MAF principle but still was able to do a sub 3 or qualify for Boston Marathon. I know it may not be a sustainable approach but still would love to hear their perspective and see the other side of the coin. Thank you!

[@FlorisGierman]

Great point CD R. Here is an interview with 3 friends, all 3 accomplished Sub 3 not training with MAF or the MAF principles: kzbin.info/www/bejne/aaq2Z2WgjL15gdE Hope that helps. Cheers

[@sloesty]

The fact that you can't run as fast on an aerobic zone just means that you are not as good a runner as you think. It is confronting, but for the long distances, you will be running slightly above aerobic, so the faster your aerobic zone is, the faster you will be. Just gotta accept that you have been doing threshold runs and you are not as speedy as you think.

[@RXP91]

Interesting discussion on sleep. I'm an insomniac and can testify that you absolutely can make progress with very little sleep. Especially with low heart rate, since it's not too taxing on the body. You just have rest on nights you have very little or no.

[@Weichi928]

Awesome interview. Regarding sleep, it is possible that your guest needs to try decreasing the caffeine intake.

[@house22TC23]

I needed to hear this. I’m sold on the run more, but less intensity and will try the low HR training. I’ve been running for a little over a year now and noticed my heart rate is always 160 plus if not higher after any sessions whether it’s for long run or speed workout. And the thing that’s frustrating the most is that I’m always getting injured and new injuries keeps piling up. In the past it was only my knee. My knee is okay now but now my new injury is the balls of my feet and my hips so I gotta try something new.

[@FlorisGierman]

Glad you found what you needed to hear Roveir. Sometimes it takes us getting hurt or injured first before we look for other ways to train. Wishing you all the best!

[@house22TC23]

Floris Gierman thx. This is a good way to think of it

[@xelionizer]

IMHO running on time makes everything more complicated! Then I need to guesstimate how many kilometers I will cover in a given time interval, having both heartrate, perceived effort, hills and wind in mind! If I need to run 10k, I just trace my route and of I go! BTW I use a Stryd pod, so I generally only have my eyes on my power output. I can highly recommend looking into it;) Thanks for the ul!

[@Running4Fitness]

Hi Floris...Agree with you, I enjoy the disasters histories, teach me a lot. By the way, great video as usual. I have a humble runner community, low heart rate training methodology practitioners, any possibility to organize an IG live?

[@FlorisGierman]

We surely learn a lot through the challenges, frustrations and how we deal with it. Glad you enjoyed it. Re IG live, please shoot me an email via my website extramilest.com/contact-us/ Thanks!

[@ShiniDaniTV]

Loved this

[@FlorisGierman]

Excellent, thank you!

[@mmj1342]

I like this guy Kofuzi. He's about my age, and I like his personality; he's smart, a great runner, and he kinda makes me laugh. I think he needs to sleep more though, but he has a baby, so that's probably not realistic. Great interview!

[@FlorisGierman]

M MJ glad to hear that! Same here, I like his sense of humor. Sleep is definitely important and can be tricky with a little one. Thanks and cheers!

[@satishsharma82]

Hi Florin I started training Maf and my heart rate shoots up to 150 as soon as I starts jogging. With just brisk walk I stay under my Maf heart zone which is 141 With this method I am now completing 1km in 10minutes. My average running before was 5min per km It's been a month like this I am frustrated Also on some days I do quite well. like I do 7min per km which are rare. I use garmin 245

[@FlorisGierman]

Here is a post you might find helpful on frustrations: extramilest.com/blog/overcoming-frustrations-maf-low-heart-rate-training/

[@satishsharma82]

@@FlorisGierman thank you. I am loving your content on KZbin. Just 3 months into running and also ready ran 15 half marathons. A half every week. Great that I found your channel at a very early stage.

[@coreyjoyner1372]

Great vid!

[@FlorisGierman]

🙏 Thanks Corey!!

[@BrianSez]

Hey Floris, I've been watching your videos for that past two weeks now and they've given me inspiration to start running. As a beginner runner who has been completely sedentary most of his adult life, would you recommend MAF training or would you suggest that I train up a max of 3 miles (for example) non stop before starting MAF training? I average 13:30m/mi pace for about 2 minutes before my heart rate gets too high and I have to walk so I'm hoping to get some advice on the best approach for a beginner runner with a very slow pace that gases out. Thanks!

[@FlorisGierman]

Hi Brian, happy to hear that. Nice work on starting to run. I'd start out with 4 x a week 30 minutes of walking with some short jogs in between, not going over MAF. From there on you can gradually build it up to a maybe 2 x 30 minutes and 2 x 45 minutes per week. Your walks will get shorter, your runs will get longer. First 2 minutes before having to walk, then it might become 3, 4, 5, etc. Do this consistently and patiently and you'll start being able to run more over time. Hope that helps. Have fun with the process. Enjoy being outside, slow down, smell the flowers :)

[@mikemosby8000]

Hey Brian, Floris is right...congratulations getting started and be sure to smell the roses! As a fellow beginner runner who also started running MAF in the 13:30-13:45 range, the goal is to build up mileage and strength without getting hurt or taxing your system too much. I went from not being able to run 2 min in MAF to last week running 12:20 for 5 miles below MAF and running 5 miles a week to running 20.

[@libertandoapoeira]

Another great video Floris. I've a question, i've 46 but my max heart rate is 190. Should i adjust my maf HR? Keep the good work.

[@FlorisGierman]

Thank you! I wouldn't adjust and use the MAF 180 formula

[@eagleeggs3862]

I'm 33 , using the 180 formula that puts me at 147 hr. So how do I determine where the grey zone is from there? and where the zone is after that?

[@b09d4n]

@@eagleeggs3862 don't waste time with MAF. I have lost 3 years without any notable progress. I'm now following VDOT proven method of Jack Daniels and I see real progress. I'm 44 years old and my max HR is 205. So MAF with 180 formula is really bogus. We are so different as individuals. I bet you can go way beyond 190 if you do some hill intervals.

[@AWildBard]

When I ride my bike, the optical heart rate seems to be ok. When I run, it just does not give accurate enough measurements. I almost always wear a chest strap for running.

[@FlorisGierman]

I've noticed the same on my runs. Haven't experimented enough on the bike with optical. Cheers

[@ChamindaJ]

Thank you Floris. Great interview. How does he survive in 6 hrs of sleep? wow that was a surprise.

[@FlorisGierman]

Chaminda J. honestly I wonder the same thing sometimes with athletes training high volume yet sleeping 6 hours or less a night. That being said, having young kids can indeed be tricky to get a lot of sleep in. That's where the mostly lower intensity does help at least limit the workout stress on the body a bit.

[@ChamindaJ]

@@FlorisGierman Sadly for me , if dont get good 8 hrs sleep then I know I am in real trouble with the HR spikes. Like you said, it is very difficult with kids but somehow I am trying to manage it.

[@henryroque4930]

For someone who is new to MAF training how many hours a week should we do? Great video I love the content !!!

[@darylcampbell3364]

Everybody is different. At first You run just enough to be able to run the next day without feeling tired Try to go at least 6 months at Maf pace before adding faster running. If you feel you need some faster running after 3 months you can do 7 sec at faster pace a few times during a run once a week. N to fast!

[@madsolesen2883]

It sounds like more of an 80:20 approach (which is based on the same philosophy).

[@FlorisGierman]

Initially it was 100% low HR, from there moved closer to 80:20 indeed

[@scoobtoober2975]

What chest strap and watch combo to talk to that strap. I glad i didn't just get a watch and assume it'll work.

[@TheBramptonValleyRunner]

Great video, I’ll def check out his channel.

[@FlorisGierman]

The Brampton Valley Runner 🙏 many great videos there on his channel. Check his MAF progress videos too, enjoy!

[@tibored2008]

Another great video, insightful for sure! One additional question: running at MAF-10 feels much harder than cycling MAF+10 (I've been cycling for quite a while). I never had any cycling injuries (did have running injurr a year ago). Would it make sense to add the +5 on cycling only ? thanks

[@FlorisGierman]

With harder do you mean harder to keep your heart rate low or it's a hard effort to run at MAF - 10? Even on your cycle I would push the HR much above MAF during the base building process

[@ricHCarboCarbea]

When can i start incorporating tempo or speed. I been 8 weeks on the maf.

[@jamesrose2312]

KOFUZI! 6 hours of sleep is, clinically speaking, chronic sleep deprivation!!!! 8 hrs in bed is the minimum recommendation per ALL of the literature. I know you have a child, but dude!!

[@mjaynz]

Hey Floris, what heart rate zone do you do your speed work in?

[@FlorisGierman]

mjaynz depends on the duration, rest, terrain, training volume that week, which week of training cycle, etc. I don't really calculate it in a specific HR zone, but can go anywhere from MAF +10 to MAF +30 or more

[@alexanders4911]

Why no sponsor? ❤

[@bigflat1238]

With regards running slowly ,maybe do this ,just back from smallish injury so opportune time,one question could I do High intensity training after run to get cardio pumping ,

[@gudboyngdisyerto]

i'm 36y.old and my resting hr is 48 and my max hr is 206. i don't know how accurate that is but i recorded few 206. on easy runs i have 160-165bpm and could run a 30km hot and humid run without breathing through my mouth at 160bpm. should i adjust or still go with 180-age?

[@FlorisGierman]

With a max HR of 206 at age 36 you'd want to adjust a bit higher. Trial and error to see what feels right there.

[@toddboucher3302]

Funny I know this is an old video but right now because of bills from Covid and all the other stuff I’m working two full shifts at work so I’m putting Shan in close to 80 hours a week and a lot of nights I’m sleeping for Max sometimes 3 to 4 really 3 1/2 is the lowest and I’m still able to train about 40 miles a week and yes it does affect my heart rate and some other things but at this moment for maybe another year this is all I can do and I guess your body does get used to it a little bit in fact that’s it

[@ivansviguilsky9897]

Hi Floris, I'm going to begin with MAF training. Do yo follow MAF HR in the race day? My age is 48 with more than 2 years training. My MAF MAX HR will be 137. What about the MAX HR during the marathon? Thank You, Ivan

[@FlorisGierman]

Hi Ivan, nice work on getting started with MAF training. On race day for a marathon, you run higher than MAF typically. Everyone's HR strategy for a marathon will be different, depending on many factors, including max heart rate, duration of running, MAF pace, etc. I'd experiment on longer training runs to see what your cardiac drift is, how your HR increases over time. For example start out at MAF +10, and end at MAF +20, see how you feel after 1 hour, after 2 hours. From there modify accordingly.

[@alscyclesport]

Great interview, love both you guys but hell, it's not rocket science. If Kofuzi wants to go sub 3, JUST SLEEP LIKE A HUMAN. 6hrs hell man, then he says he develops strategies to not fall asleep during the day etc...JUST SLEEP LIKE A HUMAN. When the hell can your body recover. Dude just sleep, the answer is right there in front of you

[@FlorisGierman]

I'm going to have to agree 100% with you that its a big piece of the puzzle there Aldo, well said.

[@Marathon5151]

I’m good with 5-6 hours of sleep, but that’s the life of a CPA.

[@pat557]

6hrs sleep? Yeah, dump the caffeine boss...

[@alexanders4911]

I like your accent

[@Under_Growth]

I feel kofuzi's pain. I was beaten in a 10k race by a guy in his 40's wearing a jack sparrow costume. I'm 28, in my defense I'm jacked

[@angelitojusay593]

40s is not that old. I used to bike race against some people in their 50s and 60s and they were stronger than me back when I was in my late 20s. So humbling.

[@Sifisomabanga]

HAhahaha Jack Sparrow costume, it's Captain Jack Sparrow.

[@5h4d3y007]

I feel you man. I'm a Rugby Union forward. Running fast for a 5k is fairly easy. The drop-off beyond that is pretty substantial.

[@alexanders4911]

Why jacked

[@stevenkim6812]

I got beat at my last 5k by someone wearing a taco costume … the suit went down past their knees …

[@rof8200]

Kofuzi needs 8 to 9 hours sleep

[@scoobtoober2975]

Slow kids get put into hurdles. That is where i didn't do anything productive. Ba hahah. I didn't make the golf team either. Dead last.

[@FlorisGierman]

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