MAF Training, Frustrations, Challenges & Progress | Extramilest Show with Kathryn & Jennifer Geyer

“At 142 heart rate I was 'running' 13:21 min / mile (8:04 min / km) and had a lot of emotional discomfort.” - Jennifer Geyer. Today's podcast guests and sisters Kathryn and Jennifer Geyer experienced several challenges and frustrations with MAF low heart rate training. Over time gradual improvements and positive changes became noticeable as they trained for their first marathon...
An honest conversation about their MAF Training and Racing Journey and how to adjust when things don't go according to plan.
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FIND KATHRYN AND JENNIFER GEYER HERE:
Facebook: / workabilityinc
Strava Kathryn: / strava
Strava Jennifer: / strava
Kathryn and Jennifer are both part of the Marathon PR Training Program. Learn more at: marathonprprogram.com
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► Podcast - extramilest.com/podcast/
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[@FlorisGierman]

Here is another great video by Kathryn and Jennifer about mindfulness meditation & running: kzbin.info/www/bejne/oGabiGSVgMmCp7M & kzbin.info/www/bejne/iaeoq2ailrF-l7c

[@ThomasLaang]

A "MAF-test in progress" T-shirt would sell like hotcake... I would buy one. 🙂

[@50Something]

I ran my slowest 5k ever Saturday with an average heartrate of 140. It took me 37 minutes and an old guy laughed at me saying " not to fast now"😂. Talk about stepping outside of your comfort zone....

[@stipekapovic5316]

I'll give my take on MAFS training (3 months in) I'm a novice runner, i never did track, never built any base for running and have on many random occasions tried to do the old running as hobby. Typical outcome would always end in injury, foot, knee, hip... you name it. I am fairly athletic so at my best i was able to get a 20:22 5k, and run some decent KM when i was boxing. While my goal of running a 5km sub 18 could have happened if i kept hitting the wall, but why would it matter in the end if i'm constantly injured... I started listening to some of yours and others explanations on MAFS and what struck me was Kofuzi and yourself talking about how regular folk like ourselves will often look to guys like Kipchoge, Bekele etc to structure some type of training..... those guys have spent their whole life perfecting and callousing their bodies to become that elite.. it's delusional and disrespectful to try do what those men have essentially given their everything too. -My first MAFS experience was as expected, slowed down to roughly 7:15 minute kms... not fun, however i was able to get 10km runs in without ever feeling beat up. - I can run more often, put in more KMs and have a very simple way to measure my improvements - injuries.... none running related, i had to take 2 weeks of from a work issue but thats all - i'm constantly seeing some improvement, be it running more KM without feeling tired, more over all millage, better form or pace increase while maintaining MAFS - im currently hovering anywhere between 5:50-6:10 minute kms... yes its slow, but now 15km feels easy and enjoyable, no ups and down in energy, no heavy breathing - Finally, and in my honest opinion most importantly, my body is building up, joints, muscles, aerobic system... everything is building up with no forced runs Overall i find MAFS to be a great training methodology for regular runners. I'm not sitting here icing my knees, i'm not sitting with aches and pains and i'm seeing consistent improvements. Yes the first runs will suck... no one wants to run 7:15kms... but, i'm already nearing all my KMs being in the 5 minute mark and without any struggle. Glad i gave it a shot and ty for providing a platform for it Floris

[@FlorisGierman]

You share such valid points right there Stipe. Appreciate you sharing your journey, well done. Thanks and keep it up!

[@stipekapovic5316]

@@FlorisGierman Thank you Floris. I look forward to seeing the improvements. I'll update you from time to time. Take care mate

[@greynj13]

You're spot on! Less fatigue, less recovery time, better quality runs! 👏🏼

[@piwo647]

Really relatable to what I experienced. Started MAFF in June this year. When I used to do most of my runs at a 4:45 to 5:30km pace. MAFF method was a big shock. I started at probably the worst time of the year where I live (Hong Kong) where we get 33/34 degreees Celsius with very high humidity during that time of the year. I had to slow down even more and ended up spending my month of June between 7:10 to sometime 8:00 per km notably on 20km+ runs when I was fighting the heat. July is hotter but I feel that my body and mind has adapted I am currently between 6:25 to 7:10. The biggest change for me is being able to run 70+ km a week without ever feeling tired or sore. This has allowed me to gradually build more mileage, which I would not have been able to do if I was running faster.

[@erinbiddlecombe3779]

thanks for such a detailed description Stipe...this gives me lots of support, as my times, desires, and background in running are similar to yours!

[@76Aston]

About 15+ years ago I had some experience with 'Maffetone training', as it was known as back then. It was an interesting experience... I had been sidelined with injury after injury for a couple of years. A colleague of mine (we're both chiropractors) suggested I try this very different training program. So I bought Phil Maffestone's book, absorbed it, and started on a remarkable journey. First, learning to keep my heart rate to 180 minus my age was a HUGE challenge, and I soon found my running friends had all deserted me! But I kept at it, and sure enough, over a few months found that I was able to "run" (not sure I'd call it running!) faster at that same very low HR. And my chronic injuries resolved! Then, after about 6 or 8 months of dead-slow running, an old training partner and I got together for a run. I told him it would have to be super slow. He said no problem. It was an out-back route on an old rail-to-trail footpath, about 22K total. Well... we jog out to the turnaround. As we start heading back I say to him that I'd love to 'just pick it up a bit'. He begins ramping it up and I try to go with him, but I'm struggling to keep up. My legs feel heavy, my stride awkward and disjointed. It was like my nervous system wasn't quite firing properly. But I manage to stay with him. Then something happens... After about 3 km my stride starts to come back, my heart rate levels out and I begin to fly! The last 7 or 8K felt almost effortless. My fit, fast 2:47 marathon buddy was left in the dust far behind. I needed no more proof that MAF training works.

[@FlorisGierman]

Wow, well done on your running journey so far Michael, thanks for sharing! I'd say adding 1 or 2 times a week some speedwork of 15 to 30 minutes for a few weeks, can help get this faster feel back again too. Glad you've experienced the benefits so far. Keep it up.

[@nikitaw1982]

30 yes old friend said he could swim 2k in 40 minutes. I looked at him chubby guy. I think if that guy can whats my excuse. Live in the pool a mo gh can't beat 40 minute 2k but 3k 60 min is easy. The second k agony like body switching to fat burning. 3rd k was like I was a diesel truck could go as fast as I wanted. Wasn't concious of breathing or bpm.

[@nikitaw1982]

So whats ur reasoning g as a chiropractor why it works?? Is it ligament and coordination development? Weakest muscle produce lactate raising bpm so drop speed so ........im not sure what. I think obese should do maf walks maybe to protect their joints as weakest muscles straines spew lactate and jacks up heart rate so I stantly drop speed. Does pain jack up heart rate? Outside calf agony first 10 minutes on rucks for me as do first part at top a valley

[@notapro968]

I turned my link to Strava off because it then took away the peer pressure of knowing other people would be looking at and “judging” me. I could just be me and run in a way I believed in and made sense to me. I did not need validation from anyway - by leaving Strava I really set myself free - my love of running is back my whole mindset has changed which has also helped my general stress levels.

[@munrosewarne6551]

I’ve had the opposite experience. My fellow Strava runners have been supportive and curious by what I am doing. Keep up the good work. :-)

[@FlorisGierman]

To many people social platforms has a different effects. Glad you've found what works well for you and your love of running is back!

[@FlorisGierman]

👍

[@LeoShoSilva]

I generally don't care what people think and my fellow Strava folk don't care how I train

[@VietBotPDX]

Thanks for the interview! when i listen to some runners who are elite level, its hard to relate. I can totally relate to these ladies since i'm still running 11 minute miles and i'm 2 months in already! gives me the confidence to put in another 300-400 miles using running MAF

[@FlorisGierman]

Happy to hear that Viet, I'll keep this in mind for future episodes as well. Well done on your patience with MAF training. All the best on your journey

[@helenbrunner7608]

Agree Viet, so nice to hear the experience from an every day runner experience. So much easier to,relate to my own experience

[@rlopezgalvez]

Finally, someone that really run slow, I have been seen videos with a lot of people that say Iam running slow pace ar 5min /km .... WTF that is not slow, I am pushing my self to keep my HR under 150 and the only way is to keep my pace over 7min/ km, the good news is that at this pace I look to the front instead to the floor, also, I could try to control my breath to reduce my HR, the bad news is that I never feel tired so I feel that I am not improving even if I run for more than an hour, the only way that I felt tire is when I run more than 2 hrs over 17 km...

[@wadewile6316]

Last week was my first week and I remember you saying that you have to leave your ego at the door well my ego took a wallop as I was plodding along with my MAF running at 131 bpm a Speed Walker blows by me and I never caught up to him and he was 15 yrs older than me Im sure so I know what you mean by leaving your ego at the door now lol. Heres to brighter days ahead and my continued journey thru MAF training!

[@MapleAudio]

It is so nice to hear from people how they struggle because sometimes it is really frustrating. I started MAF Training after doing almost no sports and a lot of injuries in May 2021 with a pace of 8:30/km or 13:40min/mile. It was frustrating in the beginning but I kept going and eventually i could run 6:50min/km or 11:00min/mile at the end of August 2021. At the beginning of September 2021 I unfortunately was fouled in a Football/Soccer Game and broke the AC joint in my shoulder. I started again on the 1st of January 2022 with 12kg or 26,5lbs more on my hips and again with a time of 8:30/km or 13:40min/mile. Friday I had a 12km run with a time of exactly 7:30min/km or 12:04min/mile. So an improvement of 1min/km in 1,5 months. Then I ran a Half-Marathon yesterday because I supported a friend of mine who wanted to run a Marathon at this event and I didn't want to wait there in the cold for 3 hours. I initially wanted take it very easy but when people run past you, you don't want to get left behind as drastically so I simply ignored my heartrate and went for it. The first 3km were extremely hard. Then somehow I got into a rhythm and it felt not exactly easy but also not really fatiguing. It was comfortable. Long story short: I ran a 2:15 Half-Marathon which is a 6:20min/km or 10:12min/mile! Not a good time but it was still crazy to me because I felt like there was more in the tank. This was probably not the best decision for my progress but it was a fun experience. I want to attempt running a 1:50 Half-Marathon in September. I hope the improvements will be coming with MAF training.

[@paulacoutinho7695]

Really enjoyed the video and looking forward to learning more on Saturday !

[@stephendurley1239]

Thanks Floris! Another insightful video!

[@alexnasser4483]

Iam Alex 50 years old from Brasil ... doing MAF for 2 months and still getting to reduce sometimes ridicously slow to get to my 130 bps , but happy to be as Maffetone says , my aerobic engine for the future... as in 6 years of stupid training all i got was injuries and frustrations....so I will firmly stick to MAF ...i came down from 5:30 min/km confy pace to 7:30 min/km...but as soneone here said ...doing longer runs and always finishing wanting to run more.....enjoyed so much the girls video...the stress thing and heat is so true....both add minimum 10bps to you HR ...i started running at night because its a lonely and cold run and i am able to keep my 130 bps more easily even with some small hills ....one info missing on the ecperimental marathon they did ...they started at 3 am ...were they fasting ? Did they have enough carbs for when she moved from aerobic to anaerobic pace ? Did they tried Palatinose before ? Whrn she hit the wall did she tried a gel of carbo ? Tks Floris for your work ...have been following all your interviews...will be on your live on the 20 th ....my goal is my first marathon on age 50 ..Cheers to all in this group

[@danielamestanek7899]

omg, i find myself coming back to this particular interview to pick me up in this hard base building period of low hr training. bug thank you, floris - you ask the right questions about this beginners' frustration (to all of your interviewees, but i identifuy most with these 2 amazing girls) - i have almost the same beginner phase pace numbers and frustrations. and please send my thanks to kathryn and jennifer - their story, sense of humour, openess are encouraging to keep going and knowing that there is the light at the end of the slow tunnel! :D

[@Saeedandi]

Can't wait to listen to this. Thank you Floris and thank you guest.

[@FlorisGierman]

Hope you enjoy it Saeed! Great KZbin profile photo 😀😎

[@Weichi928]

What a journey! These girls have assimilated so much. Even the joy of running! Respect and admiration. Thx for sharing.

[@FlorisGierman]

Well said!

[@mikemosby8000]

That was excellent. Very inspiring and relatable women! Thanks for a great interview Floris!

[@FlorisGierman]

Glad you enjoyed it!

[@liselotthoglund8749]

I am 65 years old woman , and I have run/jogg a couple of years. In this spring a friend show me HEART rate training and I bought a watch POLAR and started a program to run after. And I did it 4 times a week in period of 3 months. I have about 5 weeks left. But I love it!! Even if it is difficult to hold on my fases, I am always a little higher in my bpm. But it is good course I do it!! Thank you to this movie

[@burillakcsaba]

Thanks for this video, Floris. Two smiling, nice personalities, entertaining video. The key takeaway for me is to remain patient and follow your Marathon PR Program! Also, it might be a smart move to start MAF trainings on the trails, in a forest instead of a track where you get additional pressure from others, and you get embarassed by being "slow". Take care :-)

[@callingrantham2553]

Yeah i can relate to this, this was great to hear

[@RecreationalRunner]

so glad I found your channel. I have been tinkering with low HR training for a while now, but due to family and other commitments have never really found consistency and I haven't been able to increase the mileage, but that said I have still enjoyed my running way more. I actually thought I was doing it properly i.e. running "slow enough", but was still running at a pace (10 min mile) that kept my heart rate around 152bpm. Now I am really focusing on 140bpm and finding 11 min miles is where I am at right now, so was super encouraged to see that for some 13 min miles is where they start. Really enjoyed this video/podcast.

[@FlorisGierman]

Happy to hear that! Yes it can definitely be eye opening how much of a slow down might be needed in the beginning, but you will not be running there forever. Enjoy your running journey! Cheers

[@eugenesheehy9395]

Wonderful to hear this as I begin my journey with MAF. The genuine and honest responses help reassure those of us starting out in this walk/jog/walk training

[@FlorisGierman]

Absolutely loved hearing their honest responses as well, lots of patience in those early stages for sure!

[@manjunathnaik7953]

Really awesome knowledge shared on your podcasts,appreciate the effort you put in here to get all athletes on your channel & share their experiences on MAF running. I am from India & I follow this since 8 months & seen the results...

[@KevinHoegler]

When I first started using MAF, I watched some of your podcasts to really nail down the nitty gritty of MAF training. One of the hardest parts for me with MAF training is that I feel like now that it's hot my paces have slowed again, but I do understand when temperatures get lower again my paces will be faster. Just gets hard to see sometimes, but overall I have been doing MAF for 6 months and definitely loving it.

[@FlorisGierman]

Warmer weather surely can be challenging on this journey, keep it up! Glad you're loving it

[@John_Wood_]

Two lovely girls. Excellent conversation.

[@FlorisGierman]

🙏🙌

[@greynj13]

I am super encouraged by this interview! My mile pace has slowed down by 4-5 mins/mi at times and it has been hard to enjoy the runs especially the early morning or mid-day runs. I'm in wk 6 and only started to really enjoy the last 3 workouts. I thought having to slow down and even walk what seemed to be 30-40% of my runs (hilly where I live) made me a freak of nature 😂. Thanks again for this interview, very encouraging 👍🏽

[@FlorisGierman]

Happy to hear that Daniel. Those early weeks can absolutely be challenging, especially when combined with hills and warm weather in the mix. Glad you enjoyed the interview. All the best on your runs out there! Cheers

[@jpod]

Thanks for posting this Floris... this is such an interesting journey. I am finding lots of variables do influence my heart rate def our world’s stress and the increased heat/humidity. But I also experience have experienced lower heart rate after moderate threshold or interval sessions. I think there has to be a balance between enough miles/time with MAF base depending on where you prior level of fitness is/was, that balance is tough if you are a high 3 or 4+ hour marathon runner, because you may not stress your body sufficient enough for improvement for your marathon... those who improve ultimately run more miles... more miles over time at a faster pace, equal faster marathon.... I think you can get there with easy MAF but you might have to extend the training cycle length, maybe double or triple it in some cases so you are able to eventually run more miles at a faster pace. Think in terms of years vs months maybe....

[@francoiskolbe3950]

awesome thank you!!!!

[@FlorisGierman]

You're welcome Francois!

[@acklimamaharaj8015]

This is the most motivational podcast I have listened to. Thank you as a female runner in 50s with work, family etc.

[@juliegray7658]

I am into running again for about 3 months. HR was scary high but it is 75 degrees at 6:00 a.m. and humidity is 85%. I did Galloway Run Walk but when I found this…well I am encouraged. Did I mention I turn 70 in a few months. The best dreams are the ones you are awake for. Goal of half marathon 😅

[@bonglibunao]

Resonating with their initial frustrations with slowing down to stay within my 180 formula HR, which I am currently experiencing as I've just really started on this. :) After watching this I have bumped up my faith in staying with the training. Thank you!

[@FlorisGierman]

Very recognizable indeed, keep it up!

[@JohnCrisostomo]

Mine was way slower than that when I started, though it's a bit similar now (~7min/km). If you have an aerobic deficiency syndrome like me you will also notice that you will get a faster pace and lower HR from brisk walking than from really slow jogging (for some reasons). When you do it enough you will notice that you will transition to a fast jog in the same low HR, which is pretty cool. The only thing I don't like about base training is that my Garmin watch always gives me a low Performance Condition score and always deducts my vo2max estimate, which I have learned to ignore over time. It's easy to cheat these estimates by just running at Z3 for warm up and Z4 for most of the run (like what I was doing before I learned about base training).

[@VietLe-ht5mk]

Yes, so annoying that your VO2Max got decreased again and again by Garmin after MAF sessions. But I guess the Garmin VO2Max is not accurate in the first place anyway, so..

[@cycletrade2276]

Thank you sir. I have known about and somewhat followed Dr Maffetone for 10-15 yrs and yet I never 'got it' until now

[@FlorisGierman]

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[@JZMartinez]

Floris, I believe that the runners that struggle with the Maffetone pace are suffering from an ego problem. We define our running selves by our pace which makes it near impossible to maintain the slow MAF HR. I used Sean Webb's lessons to help me control my mind and get distracted by pace. Check out Sean Webb's content. kzbin.infovideos

[@FlorisGierman]

What was your favorite quote or takeaway from this episode? I would love to hear from you! Thanks for watching and have fun out there on your runs.

[@jengajokes]

Found the whole interview really interesting, thanks! I have a question relating to the possible correlation between the friend's arrival and the sudden cardiac drift around Mile 14 (around 32 minutes into the interview): could chatting also negatively impact the benefits of slow training runs with friends? My social slow runs (constantly nattering away) often seem to have significantly higher HRs than solo slow runs of the same pace/RPE/distance. The difference is often >10bpm, and sometimes takes me well above my MAF target HR for extended periods. My HR also seems to drop fairly quickly if I say goodbye to my friends part way around the run and complete it alone (even if I also speed up after this point!) To rephrase this question in a practical way: should I worry that these (ostensibly sufficiently slow) social runs which nonetheless creep into Zone X might actually tiring me out as much as the HR readings would suggest? Or are they still benefiting me as they should, given that I'm maintaining such a slow place?

[@ayangarmurali4811]

@@jengajokes a

[@ayangarmurali4811]

@@jengajokes a

[@TP-ee1nf]

"Some people even regress" - That is so important to hear right now. I've been doing this for a month and my per mile time has gone from 12:30 to 15:06, and I really want to give up right now, but this is giving me some hope that carrying on will reap benefits.

[@yaesmucho]

"I'm doing this for a reason" , hahahaa I can relate to that ! I just started yesterday and I have to slow down a little bit more, and i'm loving it (2 day) So im 39yo just stared running 2 years ago I started with 1km so it wont count, my feet were damm hurting then 2nd year, my legs were hurting like hell, splin shins then rehab

[@Khoa20]

This interview is cool.. I just started MAF... and running 30 miles week at 13:00 pace... I hope to be doing 50 miles week at 12:30 pace by the end of the year. Really have high hope with this MAF method...

[@tankercrewchief]

How’s it been going, now?

[@bluffmetohell]

Hey Floris, recently started working with MAF. I loved the aspect to put the ego of the mind. It changed my mindset completely. It totally takes the pressure of performing away. Greetings from Germany.

[@FlorisGierman]

Happy to hear that Q, yes the mindset plays a huge role in this for sure. All the best on your running journey!

[@bluffmetohell]

@@FlorisGierman Update: it helped me to run 23km effortless! Unbelievable improvement

[@cgazlan]

I'm 42, just a week starting to run with these controlled heart rate run... My fastest 5K is 6.10m/km, heart rate at zone 5 most the time. Now I'm slowed down to 10m/km or slower and I'm ready to do this for a long time. Will take my 9 years old daughter for this slow runs too...

[@FlorisGierman]

Surely takes some time, effort and patience when starting out with this approach. Enjoy the runs with your 9 year olds. I've been running more with my 7 year old as well :) Cheers!

[@RapManCZ]

Hi, I am in similar situation as you, I started on month ago. Pleas could you share your present experiences?

[@cgazlan]

@@RapManCZ hi... Now I just maintaining jogging at pace 8:30/km.not at true MAF HR, slightly higher...

[@fdtlkj]

@@cgazlan Little update for us now?

[@theanomaly3038]

Beginner here, just started maf training, 2 weeks in. Previously i just run however i want. My pace in maf is about 10min/km, yeah pretty slow. I love it already because i can run more often, no joint pain, and felt refreshed after every run instead of getting tired

[@etiennegarceau]

What I like about the MAF method is that it helps newer runners like myself and the Geyer sisters to slow down. Most runners start by running all out all the time. I think it is really good for base building but has some flaws as well. Your ability to gain speed is highly reduced over time. You will reach improvements at a very safe pace for injury risk but will not get you fast in a long time. Most elite runners do a 80/20 where 80% is done at low intensity (like the MAF method) and 20% at quality workouts (intervals and threshold). Having done MAF for a bit more than 2 months now, I see improvements, but I think it is time for me to move on to 90/10 now to gain faster improvement. MAF is good, but it's not everything in my opinion and experience.

[@FlorisGierman]

I think many people miss the point that MAF training includes higher intensity workouts, so initially workouts at low intensity for several months. Then when the body is ready to handle some higher intensity, it's ready for it.

[@davidhughson6464]

I'm a cyclist. I'm Very much enjoying this. Did these ladies HB in the am slow down also, as they continued with the program? Thanks

[@brianfield946]

Hey Floris loved this podcast do you know of a training plan similar to the plan that these girls did for a 5 k pb. I have been doing Maf training for about a month.

[@iantelfer6883]

Hey Floris, fantastic site and information, great job. I have started the Keto way of life in the last couple of months, but I have found that my heart rate is generally much higher now when I run. I have been using MAF for a while now, but this elevated heart rate makes is difficult to gauge my runs. Have you any experience or advice on this please. Regards. Ian

[@FlorisGierman]

Glad to hear that! Keto works well for some, not for others. I've tried it several times and my HR would also increase more. I prefer not being in keto. No need to improve your aerobic running to be in keto.

[@melvenaconradie2085]

Really enjoyed this. I'm from South Africa, been very active my whole life but only running for 4 yrs mostly trails. Done 21 - 50km races on trails - some in mountains. I'm 59yrs. Mostly ran with high heart rate, but knew its is not ideal. Been reading about MAF. Know my aerobic base is not good what it should be and while races are cancelled it is a good time to start. Next race only April 2021, 32 or 65km mountain race. I run(run/walk) 30min - 1hour 4x/week Saturdays longer (walk the other days), road and trail. Tried to start this week on MAF, but need advice on how long it should I run? Should I start MAF run daily? Can I still do trail although I am going to walk much more, especially the hills?

[@FlorisGierman]

Great to hear that Melvena. These are excellent questions to ask in the Extramilest FB group to the community: facebook.com/groups/209003219602686

[@smozone]

I was actually listening to another Extramilest podcast while attempting a MAF test on a track late yesterday. I would have given anything to have been able to go at these ladies HRs. Being 55, I had to stay under 125. This proved to be virtually impossible. I found myself walking constantly and even when "running" I often wondered if I could simply walk faster. I'd like to say this was because I was just starting to run again but I returned to the roads about a 1.5 years ago and had daily consistency over the last year. I usually don't feel fatigued on my easy runs (a majority of them) - 10:15-10:45 pace for 3 miles. Yesterday's outing was in a 18:30-20:00 pace. I do think that carrying some extra weight contributed to this. Is this common for older athletes? I did a 2 mile time trial 2 months ago in 17:22. It had to me the most emotionally draining training effort I ever had endured.

[@FlorisGierman]

Hi Scott, it surely takes many athletes many walk breaks in the early stages. Plus a shift in mindset as well. Instead of seeing it as emotionally draining, finding ways to enjoy slowing down. Eventually your pace will improve, however it does take time, patience and consistency. Here is an article you might find helpful: extramilest.com/blog/overcoming-frustrations-maf-low-heart-rate-training/

[@thabisopitso850]

Great video Floris👌🏾 Just as a rule of thumb how many kilometers should be considered as base building? I’m in month 4 and have done over a thousand kilometers. I’m in South Africa 🇿🇦 and we are in winter and have noticed that my pace has dropped to paces I was doing in month 2. Can speed training alleviate this?

[@FlorisGierman]

3 to 4 months of base building is great!

[@123overthehill]

Can you interview run duck effect? He’s done maf for 6 months and has had some substantial progress. For anyone who wants to compare. My MAF- in three months I’ve gone from about 10:00 per mile to around 8:35. 48 yers old, and I do 50-60 miles a week. 80%-90% at 135 heart rate or lower. I don’t worry about pace any more and just run for an hour to hour and a half at below that heart rate. Every week I do about ten miles of sub 3 hour marathon pace work or hard trail running. I’ve plateaued however I live in Georgia and it’s very hot and humid so I’m hoping to get through summer and in fall I’m expecting MAF to drop again. I feel like I can run forever at maf pace and I am now very consistent (98 day streak). If I don’t feel like running, I just start and stay under 130. Also my 6:40 pace sessions are much easier.

[@FlorisGierman]

Well done on your progress CJG. Thanks for your input for future guests, will keep in mind. All the best in your training!

[@L-xiv]

Thank you indeed, very useful program, I have a question or two:MAFF is ideal on a flat ground and not hills? It's difficult to maintain your MAFF when it's (180-51)129 without walking,i understand that with time, it will be possible, for now lots of walking,some running

[@FlorisGierman]

MAF works well on flat and hills, main thing is that you will be walking more on hills vs flat. Keep in mind, after 8 years I still walk on some hills too. So do many other runners of all levels and ages

[@feedyourself4007]

Thanks for the great info. I’m training for a 25km trail race. I’m going to do low heart rate training for the next 5 months. Question. On race day do I keep the same pace. Or can I push out of zone 2? Thanks so much

[@ziadirida]

I am forced to do MAF due to injury and getting significant improvements at slow low HR pace.

[@audreymarcotte6063]

Wow nuts I literally ran a similar training plan and maxed out at 16miles. Ran my marathon with similar pace strategy - first half 150-160BPM and then sudden increase in heart rate and feeling of doom and "oh no I went out too fast"... first half took me 2 hours and the second half took me 3. Once the heart rate shoots up I couldn't' get it down no matter how slow the pace I chose.

[@FlorisGierman]

It's a challenging one once your HR goes up too high during a race to recover from. That's how we learn from each race Audrey :)

[@videastebelgique]

Thx for all the videos Floris. I have been consistently training at my MAF adjusted heart rate (So I run between 121 -> MAF 131) and I'm actually running in Zone1 at my MAF Adjusted pace. So I was wondering if the 180 rule, which is probably a good estimation for most people should be adjusted for outliers? i.e. Calculating my Max heart rate using 220 - Age = 176. But my actual max heart rate is 189. So I had to re-calculate my Zones which all suddenly better matched my "perceived effort". Should I recalculate my MAF heart rate accordingly too? this would actually keep me on the low-mid end of zone 2 which is the point I think. Problem is I simply can't find any information online related to this. Have you come across any outliers for whom 180 needs to be adjusted because they have much higher max heart rates than the norm?

[@FlorisGierman]

Hi Garreth, The 180 from the 180-formula is not based on max HR. Yes there are some outliers with exceptionally high or low max hr. For them the MAF formula will not give the right ballpark training zone. Few ways you can go about this, either go to a medical lab and get an LT test. Or you can adjust it upwards above MAF. The main thing to keep in mind is that many people want to add +5 +10 or more, while many of them probably shouldn't. You could also start out with a lower HR and as the training weeks progress, increase your training HR as your body adapts.

[@videastebelgique]

​@@FlorisGierman Thanks for the feedback. I can certainly relate to "many people want to add +5 +10 or more".. I thought I'd found a justifiable way of raising my HR by 10 bpm. Which got me very excited ;) I'll take your advice though and continue with this lower HR for the time being (running @ 8m10 p/km on single track rolling forest hills). Plus I can actually appreciate my surroundings and hear the birds which were non-existent when I was averaging 5m00 -> 4m30 p/km ;) I will say though, that I have had to find all new flatter routes to run because routes with sustained hills are really demoralising when running @ MAF. P.s. And my favourite quote from the video is wanting to tell other runners "I'm running @ MAF, I don't usually run this slow!!". This goes through my mind 2 or 3 times per run without fail. And when I need to give way to a runner coming up behind me, it takes a LOT of self control not to get sucked into their vortex and race them. A good exercise in managing my ego :D

[@mnisi_sindile]

I also find it much easier to run at a relaxed pace when I run with a beginner, but then it might be easy for me because I'm trying to accommodate them, but hard for them as a beginner

[@RealStrategyGamingClassics]

i ran 15 miles on hills recently. It actually helped me alot cuz it built leg strength without my heart over working too. And i think high heart rate training is good also but not if you dont do alot of low hearth rate training also.

[@RealStrategyGamingClassics]

girl in the black is a QT

[@FlorisGierman]

I'd say build an aerobic base first, then add the higher HR workouts

[@FlorisGierman]

🤷‍♂️

[@nrbeck1]

Slow hill work has really had fantastic speed results. My aerobic base was slowly built by streaking a year. Now 402 days in. Three weeks into Higdon's Adavanced Marathon 2 program (I have a shit ton of marathons and longer distance under the belt). My heart is staying right in my MAF zone for all of the runs. Crazy! Didn't expect it to really work. I have gone from 11 min miles for runs over 15 miles to low 8s. Chasing a BQ. My time to Q is 3:35. I am training for a 3:25 to make sure I get in.

[@BobMeijer]

I find that low HR training slows me down over time and I really need a session or two a week to keep my glutes firing and avoid injury by mixing up speed, form and intensity. Within days after a quality session my resting and AVG HR drops ~5 BPM. Form really deteriorates when I run slow all the time. Easy days I totally go by HR, max 140 ish. But I'm convinced that training like elites do is the best way to stay injury free and get results. Monday rest day, Tuesday speed work, Wednesday low HR, Thursday Fartlek/tempo, Friday low HR, Saturday low HR, Sunday long run. Jack Daniels still trumps everything else. Run by feel, listen to your body. Max HR is different for everyone, no calculation works. Last thing I want to do is look at my watch all the time, prefer to enjoy my runs instead . Not a MAF believer personally, but each to their own.

[@FlorisGierman]

Hi Bob, indeed to each their own, that being said "needing a speed session to avoid injury" is something I can't relate with. 2 x a week speedwork + 1 x long run works for some athletes, while for others this is too much. I've seen waaaay too many athletes getting injured with speedwork when their bodies are not able to handle it. Therefore I do strongly believe taking a period of low heart rate training first to strengthen your muscles, tendons, ligaments, joints, bones and improving aerobic development, before adding speedwork. Then when the body is ready, adding this. Then again, this approach is not for everyone and to each their own. Cheers.

[@michaela6718]

You've sold me on MAF. I'm gonna try it for a month. It's hard! 'm 51! but I did five miles jogging today (sometimes walking) and stayed around 127 ( strata averaged it out to 125). I run around 5 times a week, ( started running after a long break about 3 months ago) can I incorporate 1 or 2 HIIT runs in there? basically uphill trail training.

[@FlorisGierman]

Trying MAF for a month is probably not the way to go about it. I'd set aside at least 3 months to dedicate to low heart rate training. Yes it can be challenging to slow down at first, it's a sign that you have to develop your aerobic system further, totally normal at first. This takes time, effort, dedication, patience and consistency. I'd hold off on the 2 High HR workouts for a few months. Enjoy your training!

[@setyoufree2726]

You're lucky to get pace 8.x/km. Myself, I've to deal with pace 12/km in order to maintain HR

[@vanessasong7219]

Hi Floris I have been doing MAF training for a few days and during my second and third session I feel like with the slower running, I feel pain on my knees, any tips on that?

[@FlorisGierman]

Slow down, start out with walk breaks. Once your body is ready, jog for 20 to 30 seconds, increase your running time over the coming weeks gradually. Keep HR below MAF. Will take your body some time to adapt. Allow your body to strengthen first

[@JamesScottGuitar]

The beautiful thing about Zone 1 is how energized you feel after running, even after longer runs... After far too many runs ending with that feeling of being exhausted, I now appreciate being in Zone 1 and 2 more than ever before.

[@FlorisGierman]

Absolutely, well said and noticed James!

[@tngo3]

MAF training is tough during summer months seem like I’m starting over again with MAF 😫

[@FlorisGierman]

Heat is surely challenging at times, patience and consistency here can surely help

[@scousertommy8220]

Just started MAF & finding it ok, but can’t find answers to nagging questions anywhere. Brief outline: My resting HR is 38-40 My Zone 2 threshold is between 116-137 My pace under MAF is around 6:15/6:20 per km My VO2 max is 53 I’ve always participated in sports throughout my life, football, tennis, soccer, you name it I’m game. I would consider myself above average fitness wise. Here’s my overriding question, is my pace too fast? I hear everyone saying they’re beginning pace is 7 to 8, even 10 minute km’s & I’m thinking maybe I’m doing something wrong that will be detrimental in the long run (no pun intended!) or is this a common thought?

[@bappudeshmukh7618]

Speaking about humidity, yes it is a constant battle here in South India. I run mostly in the evenings and the temperature is in 33 - 35 Celsius, about mid to highs 90s Fahrenheit and humidity between 70 - 85.

[@bappudeshmukh7618]

It’s so difficult to keep the heart rate low, under these warm conditions. I have been running for a while, and have just got into MAF this last week. The challenge has been to get used to walking at times, and running at slower than my walking pace! Hurts the ego! Patience, patience and more patience is what I have been learning !

[@FlorisGierman]

That's no joke and surely slows you down!

[@FlorisGierman]

I can imagine the hurt on the ego, keep being patient indeed :)

[@bappudeshmukh7618]

@@FlorisGierman Hi Floris, like you said in one of your videos, look at it as time spent on your feet, and building up a base. This approach has helped! The challenge now is that we have the rainy season coming up. So got to steel myself and just keep going. I enjoy your videos and like Danny said look upon running as a practice; this shift in outlook is helping me.

[@FlorisGierman]

@@bappudeshmukh7618 👍

[@benyam525]

I was wondering if you have a POV on Peloton cycling at max MAF HR level (143) to augment the running to prevent injuries, my calves from breaking down. I'm a former 16 flat 5k runner but it's been 15 years since then. Slowly trying to build a base through MAF and cross-training for marathon. Any advice as 143 is somewhat tough to sustain on a bike for an extended period, I've found?

[@FlorisGierman]

Well done on your fast 5k back in the day! I'd cross training is a great way to get some additional time in your MAF zone in. I'd say, don't go over your MAF number during base building on runs or bikes, etc. If 143 is tough because it's too hard of an effort, slow it down and workout at lower intensity. Also, to become a better runner, I'd say run consistently, build things up gradually, over time progress aerobically will follow.

[@pentachronic]

Did the lass on the right (black shirt) take any energy gels ? I had my HR shoot up by 10+ pts recently on a long run and I discovered the energy gel has caffeine in it. I normally don't have caffeine. Something to watch out for there too as it can screw up your Lactate regulation!

[@pentachronic]

Got to say this interview is wonderful. It's really put things into perspective for me.

[@anitahendrix7573]

Just started up again after many months of doing nothing. At 80yo am trying the slllooowwww training. So I have done many 5k back several years ago and got some firsts in age group so guess I out live my competition. Can't believe this on my 2nd day and just walking gets my heart rate to 80 percent and only did 16 min walking with my 3dogs and my hips are a little sore. I'm trying to work into this gradually as don't want to get crippled.

[@greenjewel8652]

That's awesome! You can probably start showing up at 5ks and taking the medals home. Great to see all ages participating

[@stsword9706]

Sir, I am a road cyclist and i have just started applying this MAF Training approach. My question is, am I allowed to drift off a little bit higher than my "180-age" heart rate when I am facing a short climb and I want to hold my speed? I found it quite hard especially when i need to pass some traffic in front of me. Thanks in advance!

[@FlorisGierman]

During the base building phase I'd limit this. That being said, if it's for short periods, letting it a bit go over should be fine.

[@chocol8milkman750]

@Floris Gierman I realize that this community focuses primarily on runners, but I'm really interested in the effectiveness of MAF training for cycling. Sounds like it'd be pretty compatible. Have you discussed this in the past? Is there a possibility of doing a focused video series on MAF cycling training?

[@FlorisGierman]

Yes! I've had a deep dive about not just running but cycling and swimming as well with a few podcast guests. Triathlon Taren: extramilest.com/32 Mark Allen: extramilest.com/blog/mark-allen-interview-on-training-and-racing/ Enjoy!

[@steveshea6148]

The numbers don't lie... The problem is that you might not want to face them. It is what it is. Everyone has their own limits and capacity. I think it's important to get clear on whether you are training to race or training for your health. This can become clearer one you get a bit older, say in your 50s. The cardiovascular system is a vast network of blood vessels that suffuses the entire body, plus the heart and lungs.... It is not just a vehicle to produce physical speed or reinforce our ego...you want to treat the CV system well

[@anagamin6793]

Can we do MAF running alternately with other run types during a week ?

[@benyam525]

Is there hard and fast rule about what to do when you go over your target HR? Are you supposed to slow-down until the HR drops below the target/normal bounds OR are you really just supposed to stop and walk until you reach target/normal bound? For me personally, since I've started (about two weeks into it), I just slow down and the HR drops to below where it needs to be (145) w/in 4-5 strides. Am I doing it wrong?

[@FlorisGierman]

That's a good way of going about it. Keep it up! I promise it becomes easier over time. Cheers

[@anishashirgade5023]

When you start with MAF training, what is the weekly mileage one should put and how should that progression be?

[@FlorisGierman]

Depends on many variables. I'd aim for time not weekly mileage

[@Adriansyah1995]

Lol i literally ran 9:30/km at 145 avg heart rate and still enjoying it cz i know it takes time and just enjoy the process (i barely maintain 160 avg heart rate at 10:30/km 3 months ago).

[@hagosmesgoun7195]

Would love to share with you guys about my running journey- first marathon 3:40- now going for 3:15 hopefully make Boston for next year - running has saved my life -

[@FlorisGierman]

That's exciting to hear. Keep doing what you're doing. Glad running has saved your life!

[@mnisi_sindile]

Currently can't get HR because I don't have a watch,I run farely slow, but I'm certain it's still not at a low HR, but still frustrating 😂I can't imagine how much more frustrated I will be when I buy the watch to track HR 😂

[@dennisvanrijn5691]

Hey Floris I am really interested in the MAF method where can I find information how to start?

[@Saeedandi]

Write in youtube “maf floris” click on third video. Or watch the 7th listed video interviewing the Dr himself.

[@FlorisGierman]

Many videos on my channel + website extramilest.com/. Also, here is a detailed article: philmaffetone.com/180-formula/

[@kegoangoango]

I've found that cadence is very hard to maintain with MAF. I can't do 150 or higher if I run MAF. What do I do?

[@turkeysandwich001]

Sorry, not sure what you meant. I am assuming by 150 you meant cadence and not HR. If so, overall you are right. Cadence drops when you are trying to run at MAF. Mine drops from 177-185 to 165-170. I don’t think you should be bothered about cadence at this time. My 5k, 10k and half marathon PBs have dropped significantly over a period of 8 months. So stick with it.

[@123overthehill]

You've been away for a while. Hope everything is OK. I think that you should interview either Running Duck Effect or Plant Powered Runner for your next guest--both have been doing some great videos about MAF.

[@FlorisGierman]

Just launched 53 new videos for part of a new 5K to Half Marathon training program. Now I have time to make more videos again. Thanks for your input on future guests. Cheers

[@bernios3446]

Those are two lovely women... Like many on your blog they seem honest and full of humour. And, listening to them talking about their first steps in MAF, I really had to laugh. Yesterday for the first time I tried to keep my heart rate down to 180 - my age (around 125). Which is difficult, feels like I virtually stood still... I ran between 6:40 and 7:15 per kilometer. As most people describe, I felt completely ridiculous. People did not notice me at all or looked at me like "oh, that one is really in bad shape" - so it is about patience (a lot) and pride. But after a while I managed to get used to it and managed to even lower my heart rate to almost optimal (form still too high in the beginning). And for the first time in more than 30 years I ran a full 60 minutes which I did less than 5 times in my life (although I was a performance athlete in my youth). So I hope I can keep the patience not to fall back into running fast.

[@FlorisGierman]

Well done Bernie, I'm glad to hear that. Great job on running a full 60 minutes for the first time in more than 30 years. Keep it up

[@ferdinandgleinser2681]

My struggle with MAF: I started couch to 5k (never ran before) ca. 4 months ago. I'm 39 1,80m and ca.85kg. After 3 months of just "somehow running" 5k, I started plateauing (at about 29:00). I couldn't do more than 3 runs a week, then I realized my "easy runs" where zone 3-4 and my "fast" ones always at zone 5 (last two km over 200bpm🥵). Then I did read about MAF and gave it a try. It felt like I have craked some kind of secret code. Sure, I was slow, but suddenly I could run 9km (5 was the absolute max before) still feeling fresh and fit. I could even run every day. But here comes the caveat: After one week my foot started hurting miserably. I'm currently pausing for the 6th day and its only getting better very slowly. -Is there any increased risk of over-training when switching to MAF? From what I did read, it was the "injure-free-method" so I wasn't too worried about overall mileage when suddenly, I could run a lot further. -Is there any good way of determining how far you SHOULD run when switching to MAF as suddenly fitness is not a limiting factor? I searched a lot, but couldn't find any information for distances or training volume when it comes to MAF.🤔 The whole thing is pretty frustrating, as I have no motivational issue ( as i expected when starting running) but it seems, I spent most time training for nothing and now, with MAF I get injured after one week🙄

[@fitvdk2584]

i read that u should increase either mileage or time running no more than 10% each week. hope u're better and still rocking the MAF journey

[@ferdinandgleinser2681]

@@fitvdk2584 Thank you for your reply. Yes, I actually had to pause for more than 3 months in the end, as my foot got really bad. Nevertheless I restarted very carefully, and now I am "up and running" again for almost a year without any issues. I increased my mileage very slowly and carefully to now ca. 50km /week in 6 days of running / week. I just had to divert from the MAF method, as the heart rate is just way too slow for me. I have a very high HFmax for my age (204) so I guess the formula just isn't working for me.

[@Zar4thustr4]

I am currently in my 6th week of 20 week planned MAF training block ... What can I say ... I run at night so that no one sees me. (Or I take my 11 year old daughter with me to have an excuse)

[@pokymoonshine]

I started MAF 7 days ago after running for 8 1/2 years. At 67 years old my MAF HR is 113. I have yet to run at that rate. It's impossible. I've doubled my millage but I run so slow it's hard to believe that it is beneficial. I can walk a mile faster than I'm running. I'm really confused about this. I'll stick it out for a few more weeks but only because I have experienced all of the same issues and thoughts of many people that have tried MAF. Hopefully, I ,too, will have some improvement. But so far, I don't see how it is possible. Any advice would be appreciated.

[@FlorisGierman]

Hi Mike, in your late fifties and sixties you can adjust your formula by 5 to 10 beats. Another strategy you can try is to warm up for 15-20 minutes, then run at a conversational pace and see what your heart rate is. See how far this differentiates from MAF +5 or +10. The concept is for most athletes to slow down initially, however the MAF number could need further modifications, especially in athletes late 50's and beyond. Hope that helps.

[@pokymoonshine]

@@FlorisGierman Thanks for input. An increase of 5 beats seems reasonable at this point. I am forced to run a lot hills where I live so trying to find perfect pace has been difficult. The time per mile is also frustrating but I'm learning that it is not unusual to feel that way. I'll keep plugging away for now. Thanks again.

[@pokymoonshine]

@@FlorisGierman Floris, thanks so much for your input. I enjoy your videos. I have rune 10 days on the MAF system and believe I have already seen some limited progress. Still learning to get the pace and heart rate right. My biggest issue right now is something that no one seems to talk about much. That being, how far to run daily/weekly. Any advice on that topic would be appreciated. I'm in to this for the long haul!

[@BernardoAmorim]

Hi I want to start trainnign for my first Marathion in January. Can you please share your training to Marathon with MAF?

[@FlorisGierman]

Nice! We have a great Marathon Training Program available, based on the principles of MAF training: www.marathonprprogram.com/ Have fun with your training!

[@g-mann396]

Which type heart monitor works better? Chest strap or wrist watch??

[@FlorisGierman]

Chest HR strap is much more accurate

[@2spoons]

Makes me wonder why someone hasn't designed a running vest with a digital display on it that you can write things on it like - I've already run 17 miles how many have you run? or Maf Training in Progress ... etc

[@princegahlawat6903]

Can cycling be used to train in MAF zone; while at the same time just running at easy jogging pace without being anal about HR?

[@FlorisGierman]

It's not about being anal about HR, it's just setting some training fundamentals during a base building phase. I'd keep HR for all activities at or below MAF initially.

[@annieperez2510]

which heart rate monitor do you find work best ?

[@FlorisGierman]

the chest heart rate straps are most reliable. I currently use the Garmin HR Run, Tri and soft straps

[@L-xiv]

What is the ideal breathing style for you, Through the mouth, nose or both?

[@FlorisGierman]

When starting out with MAF, I'd keep it simple and natural. If that's mouth breathing for you, stick with that. If it's nose breathing, keep doing that. I suggest only changing 1 thing at the time, don't overcomplicate things.

[@Bradl0y]

I can run fast than this. As that is were I'm at then running on the road. Had 2 lady's come past me and my HR told me to take a walk break. It is hard.

[@FlorisGierman]

I surely know that feeling Brad! Be patient, improvements in pace will follow.

[@thomasgray8175]

I"m 73. Therefore my my Heart Rate should be only 107. That seems impossibly slow.. That"s a 15 min pace. Are there adjustments for older foks?

[@FlorisGierman]

Hi Thomas, yes there are adjustments. I suggest reading this article from Dr Phil Maffetone's website: philmaffetone.com/180-formula/ "The 180 Formula may need to be further individualized for people over the age of 65. For some of these athletes, up to 10 beats may have to be added for those in category (d) in the 180 Formula, and depending on individual levels of fitness and health. This does not mean 10 should automatically be added, but that an honest self-assessment is important."

[@HalfGuardMedia]

Frustrated already, and I'm only 1 run into MAF

[@yaesmucho]

18 week period??? damm,,,, 4months?? I'll be running slow for more than 3 months? have to look more into this, but I dont care, I enjoyed running my 8min km 1 out of 5 I have to slow down the other 4km :)

[@Cloppa2000]

I must be the unfittest person on the planet! To keep my HR at (123) 180-age i started running on a flat treadmill at 4.5kmh for 10mins (after a 10min walking warmup and followed by a 10min walk at the end). After two weeks I learnt I was jogging at a cadence of 144 steps per minute. I upped my cadence to 160spm and even at 4.0kmh my HR shot up to 134 at 10 minutes! This is almost jogging on the spot! I'm increasing the total time by 10% each week so increase the jog time and keep the warmup and cooldown the same at 10mins each. I've done 15 runs now without missing a day. (twice on one day! :) I think I could run at 14.5kmh now for 16mins if I keep to 144spm. Should I forget about the cadence for now and just try to get fitter first? This is so much more frustrating than I thought it would be!

[@FlorisGierman]

All part of the process. I'd indeed forget about cadence for now. You can either try to jog very slowly, or start out with walking and adding short 30 second slow jog intervals. Overtime the jogs become longer and walks shorter.

[@Cloppa2000]

@@FlorisGierman Thanks a lot Floris. I didn't think I would get this frustrated already. I'm quite patient normally!

[@FlorisGierman]

@@Cloppa2000 I totally get it! Here is an article you might find helpful: extramilest.com/blog/overcoming-frustrations-maf-low-heart-rate-training/

[@Cloppa2000]

@@FlorisGierman Awesome, thanks.

[@Cloppa2000]

@@FlorisGierman Your tip worked a treat. I slowed the cadence back to a comfortable 140spm and at a steady 4.2kmh my HR rose from 113 (I warm up to 113) and just peaked at 123 at the end of my 16min workout portion.. Absolutely perfect for me at the moment! Thank you so much for all the help and inspiration you give us through your videos and website. ❤️

[@L-xiv]

I mean to keep your HR low

[@FlorisGierman]

👍 see other comment for response

[@fionasmith5553]

Hi Nice to meet you We 'd like to discuss with you about market potential if we promote together

[@FlorisGierman]

👍

[@Kevkin]

I really wish Americans and US-based KZbin channels would use kilometres instead of miles. Mile pace for a 10km run? Please use kilometres 🙏🏼 Much love, The rest of the world ❤

[@Kevkin]

I do love your channel and learning from all the amazing people you’ve interviewed. Thank you 🙏🏼

[@FlorisGierman]

Appreciate your feedback, most of the times I try to add the km pace / distance details, see examples in my other videos too. I know what you mean, I grew up in The Netherlands with km / meters myself.

[@jacobriis7859]

Increased heart rate while running the same pace is perfectly normal. It's called cardiovascular drift

[@FlorisGierman]

100%

[@deanvanlaarhoven1413]

Why can't you say covid on KZbin?

[@nillsvdb]

So funny that they only saw real progress after doing speedwork, should tell you something

[@Thekidisalright]

So these two girls did a few months of their own MAF training, run 26.2 miles from GPS watch and proceed to set up a business to help others with their “expertise”? Lololol If this not not a big fuck you to all proper certified coaches I don’t know what is.

[@FlorisGierman]

Wow bitter much? What if, just what if their coaching business was on a different topic than running? Keep the vibes positive my friend, maybe go for a run.

[@Thekidisalright]

Floris Gierman “bitter much?” Wow maybe you should spend time to brush up your interview skill as well, unlike good interviews like Rich Roll and the likes, you have almost zero interaction with the guests and your typical response to whatever they say are “yah that’s cool”, “yes it’s awesome”, “great”. All you do is ask the questions you listed on the paper and not really listening and interact with what they said, your podcast aren’t interviews, just two person talking on their own. Be better, or maybe go for a run, you are welcome.

[@FlorisGierman]

@@Thekidisalright there are different interview styles, I prefer to let my guests speak vs interrupting them frequently, especially when these interviews are conducted via Zoom vs in person. I appreciate your feedback. Have a great day!