FYI or as you may already know, the 80/20 is also known in general as the Pareto principle (long understood in other applications and discovered by a mathematician). What you said about (1) the mental aspect and (2) making your goals into an intentional project and (3) Staying rational, objective and (4) Detach from your self a bit as though you were coaching someone else (5) don't be afraid to fail (non-intuitively that's what success is, right) - Matt, this is all pure gold. I just did a crappy 5 mile run and felt down and convinced myself that I should give up running, then I forced myself to do the same route the next day and felt fantastic. This was a great and inspirational video interview. I'm a 65 year old recreational runner who gave up running after my one and only marathon when I was 40 due to bad tendonitis (I did everything wrong in my training as I look back). I have just however completed my first 5 km race in many many years and feel amazing (age reversal after 12 weeks of crappy training is already happening). Maybe I will do a 10 km race later this year if I can avoid injury (this time around I'm doing strength training in the gym and its making a difference.) Thanks so much Floris for interviewing Matt. The love of running never left my soul and I think that my best quality runs lay ahead (maybe I'll qualify for Boston when I'm 80). You are my virtual spiritual coach now. Cheers.
@lisarunsfast73683 жыл бұрын
I really enjoyed Matt’s book “Running the Dream.” It was so entertaining and inspirational! I’m a big fan of his 80/20 book as well.
@FlorisGierman3 жыл бұрын
Same here, such a fun book to read, I couldn't put it down! Glad you've been enjoying his books too Runnermom Hall
@Weichi9285 ай бұрын
I am so glad that I came across your podcasts only recently. Now I can access a whole lot of them, with no need to wait for a next recent one. Truly inspiring. The only problem is that after I listen to one of your guests, I HAVE to go for a run, even if I had not planned to run that day. Thx for being there for us.
@markbentley43433 жыл бұрын
I’m a cyclist but loving these videos on endurance training Floris. I train at low HR (
@MrsChristie763 жыл бұрын
My takeaway is Matt's suggestion of going for a goal that is way above your comfort levels with a 10% chance of achieving. Even if you fail you win!
@FlorisGierman3 жыл бұрын
Such a great takeaway right there, aim for the moon and shoot for the stars
@dirtymike33292 жыл бұрын
Yes. Aiming high is one of the greatest things you can do in life
@dirtymike33292 жыл бұрын
Any time I’ve done something extraordinary it’s started with an idea that sounded insane at the time
@gabrielaleao98925 ай бұрын
Great talk! I love Matt’s books. How Bad So you Want is my preferred book ever! I re-read I few times to motivate myself.
@tonybowen455 Жыл бұрын
Great podcast. An hour flew by. Came here cause I love Matt's books!
@finditcoaching2747 Жыл бұрын
Happy Wednesday! I’ve really been enjoying your podcasts! THANK YOU for all your doing for the running community! 💪🏻🏃🏼🙌😀☀️😎
@WippSheridan Жыл бұрын
What an inspiration. Matt comes across as such a passionate guy I love it.
@thatguygreg3 жыл бұрын
I waited until finishing Running the Dream before watching this one. Great book and excellent interview as always, Floris. Going to add 80/20 to my reading list as well. I'm a strict MAF convert thanks to the Extramilest podcasts but I have sprinkled in some higher intensity HR based efforts recently and have definitely reaped rewards from that. One thing that I noticed in the book was the seeming lack of aerobic training the elites do. Maybe they are a different species altogether but I couldn't help think that maybe Matt wouldn't have struggled with injuries like he did had there been more of a focus on aerobic stuff. But what do I know!? My key take away from the book is that I absolutely have to visit Flagstaff. Sounds like a runner's paradise!
@freakerss Жыл бұрын
My question for 80/20 training is what is race intensity supposed to be. Should I be racing at the same intensity as the high intensity training runs? Harder than this? Easier? What's the optimal intensity to maintain for a marathon?
@BachScholar3 жыл бұрын
I disagree with what Matt said about a 13-minute mile being about the slowest you can run before you have to start walking. I am an older runner (actually, "jogger") at almost 58 years old getting back into training again. By the way, I ran a 3:14 marathon for my first marathon at 19 years of age and quit running in my 20s. I have had stints of training from my 20s to 50s, but never at the volume I was doing at 19-20 years of age. Just the other day I was curious, so I jogged 1.5 miles at the slowest pace I could possibly do that was still not walking (about an 18 minute mile pace). Then, the next day I did a relatively fast walk for the same distance and finished only about one minute slower than the super slow jog pace, maybe like a 19-minute mile pace. Right now, with MAF training my "easy" jogging pace at about a HR of 122 beats per minute is about a 13-14 minute mile. But this is clearly running and not walking. Therefore, this evidence suggests that the slowest possible jogging pace before it becomes walking is closer to an 18-19 minute mile pace.
@axelkvarnstrom18263 жыл бұрын
Don't know if i would call your anecdote evidence per say but you can definately jog very slowly. The line between running and jogging is not very clear but you call yourself a jogger and Matts statement was about running, wasn't it.
@mchenri96833 жыл бұрын
For me walking fast is around a 14 minute mile. It is highly dependent on your leg length, fitness …
@listrahtes3 жыл бұрын
This is not evidence but an anecdote. Fitzgerald talks about people able to at least run slowly. At 18miles 99% of the population is walking. I have never met someone jogging at 18miles. Its not even walking fast and I do coach patients after heart surgeries. Fitzgerald is on point with 13min/mile . If you really run with this old formula from Maffetone I would recomend to educate yourself. This has been outdated for many many years. The aerobic threshold is in general a lot higher but always has to be determined by tests and not a formula.
@jamesgoodwin77423 жыл бұрын
I can’t run slower than 11 minutes per mile. And that’s basically jogging so slow that I could just walk faster while also having a slower heart rate.
@kymmyxable3 жыл бұрын
I sometimes sing on easy run i guess that is a good indicator as well !!
@FlorisGierman3 жыл бұрын
I love it, thats a great indicator as well!
@steveruppel3 жыл бұрын
Great video! I’m definitely going to have to check out Matt’s books.
@mikey280380 Жыл бұрын
Such a positive personality.. thanks for this incredible episode, Floris!!
@ropersix2 жыл бұрын
25:37, it's not just the Strava factor. It's the actual factor of, it sucks when other people are constantly passing you out on a slow run. Sure, you can try and tell yourself you're doing the smart thing, and could run faster than they are if you wanted to. But it's not easy.
@sebastiand152 Жыл бұрын
Yeah it is part of the mind component.
@timshearn82033 жыл бұрын
Great video and interview Floris. I will definitely order Matt's book.
@stefanwagner18413 жыл бұрын
Really enjoyed this Floris. Really engaging. Went by fast! I’m eight weeks into MAF with a lot of guidance from your videos. Great work, Floris!
@FlorisGierman3 жыл бұрын
Matt was a great guest and it makes these conversations fly by for me as well. Well done on your running journey, glad you're finding my videos helpful!
@gassonge Жыл бұрын
Stefan, just going through these videos and learning about MAF and low HR training. How was your experience?
@wkrupper2 жыл бұрын
Thank you from a life long runner.
@petevirtual87922 жыл бұрын
Great interview! Thanks both Floris and Matt. Lots to think about here!
@vetirun28843 жыл бұрын
Been looking forward to this
@FlorisGierman3 жыл бұрын
👍🙏
@jamesaylward6813 жыл бұрын
Another great interview, one suggestion for a future episode would be with Stephen Seiler who has produced a lot of insightful research on endurance sports especially at low heart rate.
@FlorisGierman3 жыл бұрын
Glad to hear that James and great suggestion. I have previously reached out to him and timing wise it didn't work out for him at the time. He is surely high on my list as well and I hope to welcome him to the show down the line. Thanks!
@macfin48622 жыл бұрын
I don't think its ever pity for the last place in the school cross country either. Much like your experience it's respect for someone going through that only to finish last.
@martinschett53492 жыл бұрын
Thanks Floris Another great podcast with another informative guest. Love the books of Matt Fitzgerald. Great work every week. Keep it up 👍
@maciekjakubowski94583 жыл бұрын
I thought I was the only runner plagued by injuries. Great to see Matt’s perspective. Great Interview Floris
@FlorisGierman3 жыл бұрын
haha you're among the 60-75% of runners probably. That being said, there are several ways to minimize this risk of injuries. Glad you enjoyed it Maciek, thank you!
@okantichrist7 ай бұрын
Why would you think that?
@tonyrabone46682 жыл бұрын
A proper running geek out, thanks.
@FlorisGierman2 жыл бұрын
Haha, any time!
@KevinHoegler3 жыл бұрын
His 80/20 book is on my lists of books to read. Love this style of training!
@FlorisGierman3 жыл бұрын
Lots of great insights in that book, enjoy it!
@Teeve012 жыл бұрын
Enjoyed this. I love his book how bad do you want it.
@lee_legs_it3 жыл бұрын
Another fantastic video/podcast 👍
@deeps103 жыл бұрын
Great content and great channel. Keep up the good work
@curtdalgleish29033 жыл бұрын
Great interview! Very dense with information. My key takeaway was the "ventilatory threshold". I know I'm stuck in the moderate intensity rut and I even know why; it's because of time limitations. But if I feel like I can run all day at 8:00-8:30 pace why should I go slower only to run fewer miles in my limited time? I think the answer is because I need to run more miles below my ventilatory threshold. I'll need to research it more. I also thought it's interesting that elites 'easy range' is much larger than hobby joggers'. A difficult workout for an elite might be 10 miles at MP. For non-elites it's not so bad.
@christophersmith32542 жыл бұрын
There's logging your work according to easy miles vs hard miles, but also you can split your work into easy "minutes" vs harder minutes. Example Your 8x 800m session with 90 sec recoveries (if your average is 2:30) would be 20 minutes of hard work (2:30 x 8 = 20min) and 7x 90 sec = 10:30 easy effort. If you include 10 mins of easy warm up and 10 mins easy warm down then that's 30:30 easy vs 20:00 hard. Then the following day you do an easy 60 mins of running. Your totals are 90:30 easy vs. 20:00 hard. You've pretty much achieved 80-20 ratio
@michaelcapper3 жыл бұрын
Great book & found the talk interesting
@ajaykhajuria19273 жыл бұрын
Good subjects covered, nice job
@ThatRunningGuy3 жыл бұрын
Just love 80/20 training. Currently on a 6wk training block for a faster 10k. My body really misses the 80/20 training🤪
@okantichrist7 ай бұрын
That is crazy.
@mateusz3162 Жыл бұрын
I just post 20 per cent of my runs at Strava to everyone, it is simple solution :)
@okantichrist7 ай бұрын
Good solution if you give a toss what other people think.
@AndrewWilliamSpence3 жыл бұрын
Great video once again Floris
@FlorisGierman3 жыл бұрын
🙏🙏
@RealStrategyGamingClassics3 жыл бұрын
I actually just got a garmin watch a week ago so first time in my life seeing my heart rate. I realized over 150 is threshold and will slow you down faster than in the 130's wher you should be for aerobic i think.
@dirtymike33292 жыл бұрын
All depends! My HR is higher so 185 ish is threshold for me
@DevRunner3 жыл бұрын
Great content here! I've been an 80/20 runner for years - in the beginning without even knowing it! I am an endurance runner for about 9 years now and a fellow KZbinr for almost a year now! I love helping runners through my videos and much of my motivation came from you! Thanks for all you do - I hope you find some value from my channel as well!
@andrewpearson82162 жыл бұрын
No disrespect to Matt but the radio electrocardiogram was the first "heart rate monitor" and is said to be invented by Norman "Jeff" Holter a biophysicist in Montana, America. Holter received the US Patent 3,215,136 and was not set up for runners at all. It was used in hospitals initially by doctors and nurses. Perhaps it was the Finnish National Cross Country Ski team in conjunction with the company Polar (1997) that invented what might be somewhat close to the modern day heart rate monitor The "Polar Electro". As a fan of Stephen Seilers work, Stephen has agreed on your program that he had read a book about 80/20 exercise and consequently put this already past scientific theory through more adaptive academic modern day scrutiny with runners and skiers. Low and behold after going through the log books of many accomplished athletes Seiler came to the same 80/20 conclusion. The book 5bx was as far as I can determine was the first booklet to mention 80/20 training and was first printed back in 1965 by The Canadian Air Force (about the time that physiology really became a serious subject). Stephen Seiler was born in 1962. Theory goes hand in hand with practice..........80/20 training is not new, anatomically the body in healthy folk has not changed. What has changed and keeps changing is that technology keeps giving us a more encompassing view of how biological systems and physiology are supposed to work all together all at the same time all of the time (homeostasis) until too much of the same thing alters the balance one way or the other! Progress slowly and let adaptation take its course through rest and recovery. The great Per Olaf Astrand once said: If you want to be an elite athlete, choose your parents well!
@giovannidefrancesco99443 жыл бұрын
Thanks, Floris, great video! How about trying to interview Jack Daniels? Wish you all the best with all your projects! :)
@FlorisGierman3 жыл бұрын
That would be great one day Gio, thanks for the suggestion! Hope you're doing well. Cheers
@CsabaTothMr3 жыл бұрын
16:10 He is saying and I found it in writing "Matt Jano" but he is really talking about Matt Llano right? Matt Llano is in Flagstaff, so I'm kinda sure but I want some confirmation. It would be truly a dream summer to join that NAZ team.
@FlorisGierman3 жыл бұрын
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!
@vetirun28843 жыл бұрын
Excited for this
@sylvainbauge3 жыл бұрын
We set our own limits! No dream is too big!
@josenaveo5883 жыл бұрын
Great interview! My take away is that if you're only failing 50% of the time, then you need to set higher goals.
@FlorisGierman3 жыл бұрын
@@sylvainbauge 100% 👍
@FlorisGierman3 жыл бұрын
@@josenaveo588 such a great takeaway right there. Many of us are afraid to fail and don't aim high enough. Glad you enjoyed the conversation
@psudoctor33363 жыл бұрын
So true
@nicholashernandez60603 жыл бұрын
Another quality interview, Floris. Thanks again! My takeaway is to train by perceived effort/talk test. I still haven't gotten a HR monitor, but Matt seems to suggest they're not perfect, so I'll continue to train without one. I'll need to make sure I'm not making the common mistake of crossing the threshold of "easy" on my runs though.
@FlorisGierman3 жыл бұрын
Thanks! Although HR monitors are not perfect, I strongly believe they are a helpful tool to determine stress and intensity, especially when factors like heat, cardiac drift, wind etc are involved, it becomes harder to estimate the running intensity of easy correct. Enjoy your running journey Nicholas! Cheers
@martinkelly38033 жыл бұрын
Good knowledge, interesting,
@alandiegovillalobos3 жыл бұрын
Have you ever looked into keto + slow running. Seems to me a match made in heaven. Just starting with slow running 3 weeks ago, so I'm learning. Thank you so much. My km time has improved by 1 minute at 130 beats!!
@Meritumas3 жыл бұрын
doing exactly the same, carnivore + MAF (aerobic), usually around MAF-5
@Alex-kr7zr2 жыл бұрын
If you want to get excellent, you will need to drop keto eventually. Just read Fitzgeralds book "The Endurance Diet".
@LyndonPatrickSmith3 жыл бұрын
39:30 QOTD: “Running races are just sufferfests!” 😂
@jpoggiali153 жыл бұрын
great content
@AlanFeekery3 жыл бұрын
This is a great interview Floris, really enjoyed hearing from Matt and your questions are fantastic. However, please mute your mic when not talking or edit out the non-verbal sounds afterwards.
@FlorisGierman3 жыл бұрын
Appreciate your feedback. We had an audio challenge during recording, so only had 1 audio track vs two, making the edits a bit more challenging. This has been fixed on episodes after this. Thanks Alan.
@sharonmcdaniel18963 жыл бұрын
I enjoyed this a lot! Did get distracted so I may have missed it, but what is the title of the new book that Matt is working on?
@a.leoncealexander66802 жыл бұрын
OK my friend I subscribed and here is a comment (actually a question) I recently discovered barefoot running/trail shoes, and love them but it doesn't seem like my left achilles was quite ready for my zeal. I thought I was taking peoples advice and was taking it easy to start. Apparently not slowly enough. How best to recover from the tenderness is what I'm asking and recover quickly as possible so I can run! Any advice would be appreciated. Al
@Ajumi-2 жыл бұрын
stop barefoot running ;)
@josephkubiak3083 жыл бұрын
You should have me on a podcast! I would love to give you almost the same information, just a different story of how I went under 15:00 for the 5k, a 2:36 marathon, and a 8:38 3k.
@Josue-handle3 жыл бұрын
Would you care to disclose even if you don’t get on the podcast? :)
@dirtymike33292 жыл бұрын
Dang
@josephkubiak3082 жыл бұрын
@@Josue-handle I'm down
@josephkubiak3082 жыл бұрын
@@dirtymike3329 post covid weight coming off! Hahaha
@TandZAptLife2 жыл бұрын
I know about being busy. I am a new older (i'm 57) and I don't understand a lot of this discussion, by I do understand homeschooling. My last son is in 11th grade and is homeschooled
@nikitaw19822 жыл бұрын
Wow
@yolosubie25592 жыл бұрын
Interview running coach Adolfo Salgueiro
@urresta252 жыл бұрын
👏🏼👏🏼🔥🔥
@JamaicaPlain3 жыл бұрын
Re: the talk test, does Matt say “fifteen” or “fifty” syllables? And by comfortably, does he mean between breaths?
@seriousbees3 жыл бұрын
I heard fifty but that makes no sense. I couldn't do that while not exercising
@CSWells-uq4jx Жыл бұрын
I remember thinking this in the 8020 book. How tall does Matt think the average person is that he thinks that everybody feels more comfortable transitioning to running at 13 minute mile pace? I cannot walk faster than a 15 minute mile pace even powerwalking. It is incredibly uncomfortable to continue trying to walk even at a 15 minute mile pace. I have to transition to jogging. I just thought that number seemed really weird and unrealistic for a short stubby legged females. :p
@FlorisGierman Жыл бұрын
I think 15 min / mile is more realistic as a walk / jog / run transition point for most athletes
@kymmyxable3 жыл бұрын
I dont have any aple product is there a way to subscribe somewhere else? Google play? KZbin music?
@FlorisGierman3 жыл бұрын
Absolutely. It's available on all major podcast platforms: extramilest.com/podcast/ Thanks!
@PoetWithPace3 жыл бұрын
Great interview Floris! I have read Matt's 80/20 book and wanted him on my show, but couldn't get his contact form working from website. Can we swap details?
@adamblake48863 жыл бұрын
👍🏻
@FlorisGierman3 жыл бұрын
🤙
@RealStrategyGamingClassics3 жыл бұрын
Hey i put a face mask on and breath though my nose and told what you told me.
@dc20902 жыл бұрын
Strava makes 0 sense to me... No I don't want to see your workouts or your paces etc... No I don't want you seeing my workouts/paces etc... I fail to see the point? the why?
@dirtymike33292 жыл бұрын
It’s social media for runners. If you’re not interested in sharing then that’s fine. Personally I use strava to archive my training.
@Alecmcq2 жыл бұрын
“Truly starting over after a month out”…. RAOTFL. Not even close to “starting over”. At Matt’s level of fitness it would take years to get truly totally detrained and truly start over.
@nathanararal446 Жыл бұрын
Being slow isn’t my problem lol….. I can’t go any faster
@richardrivera7591 Жыл бұрын
This dude isn't answering your questions with much detail. He is dancing around your questions. No examples of training or workouts he tried. He said he was lazy on his own training and saw that with a coach they were constantly training. What did they do different? Common man!
@dc20902 жыл бұрын
I thought all of his mental advice was common sense..? It's crazy to me that athletes don't operate under that protocol. Of course maybe that's why some are physically gifted and others are mentally gifted.