Quick Extramilest update and favor to ask you!

[@FlorisGierman]

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[@FlorisGierman]

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[@dannyh8227]

Hi Floris and others, I started last Feb with the low hart rate training, so now almost 4 months in. First thing I did was the MAF test resulting in average speed of 5:08 per km (8:16 per mile). Than I started training on my MAF of 152 and felt improvement rather quickly in the first 2 months. As from than improvements are very little if any, nevertheless my last MAF test a week a go my average speed was 4:53 per km. Not bad but the minor improvements in last 2 months might be due to: -Due to my job consistency is very difficult so my weekly km’s are between 30 and 70 -Although I changed diet a little bit I could cut back more on sugar and refined carbs -Due to the traveling around the globe I put some additional stress to the body and I have irregular sleeping pattern I now introduced some strides after and in training runs to brake through the barrier and continue improving again. Still have a lot of faith in this training method. Thanks for all the info you provide us with Floris!!

[@FlorisGierman]

Sounds like you have a good idea of what's going on and what other elements in your life can impact your performance. If you have had previous stress in your body as well from higher HR workouts for longer periods of time, this takes time to get back to regular levels as well. Patience is definitely key, you're on the right track. Keep it up Danny, thanks for the update!

[@Mark-xw3tj]

Fantastic channel. Re MAF, I ran a 2:43 marathon a few weeks ago where I ran MAF for the first 4 months of a 6 month training block prior to the race. I'm 46, so should have been maxed at 134 bpm, but added 3-5 bpm at times given I've been running for a while. Half way in to the 4 months I was concerned about not being able to run fast and so I added strides every now and again after a run to maintan the neuro muscular sensation of running fast. Over the last 2 months the traning became more traditional with tempo and speedwork. I think I could have done more MAF and trusted it more - will do so ahead of the next race. Was an 8 min PB, but hard to judge impact of MAF because it was an incredibly fast course and I hadn't run a marathon in 6yrs prior. Thanks again for all your great interviews - super appreciative from HK.

[@burillakcsaba]

First of all thanks Floris for starting this Extramilest platform where athletes help each other and share their best practices, working tricks and tweaks! Here are my thoughts and experiences on low heart rate training: My story with low heart rate training started in 2017 Fabruary. First it was very hard to slow down and limit my pace because I used to run as fast as I can. 🙂 I started to build an aerobic base, changed my nutrition to LCHF (-10 kg in 4 months), and long story short, last year I ran a sub 3:30 marathon in Budapest and in 2020 I plan to go sub-3 with age 48. I learned a lot from Floris’s videos, I started following his activity back while he had the “flotography” blog and learned a lot. I subscribed to dr. Maffetone’s blog and follow a lot of valuable people not only in the sports performance field but also in the health and fitness field (I will name some of them if you are interested). With regard to tips and advice, I encourage people to slow down in training in order to speed up in racing. First, it may seem weird but if you listen to the podcasts with Jonathan Walton, Josh Sambrook or Jason Cherriman, you will see “testimonials” that low HR training is not only working, but you can become a very fast runner. I cut it here and recommend to learn and follow the Maffetone Method, work you way up first to a 30-40-60 or 100 km week, in the meantime reduce the stress around yourself and you’ll see wonders, I promise. ;-)

[@FlorisGierman]

Csaba Burillak very well said and thank you for sharing your experiences. We are all just getting started, excited to be on this journey together with you. 🙏🙌

[@samueljamespillar]

Just started MAF - had about 2 weeks training with some very small but positive improvements. Then was very poorly for about 12 days. Pace has dropped back down again but will get back up again before long I expect. Taking lessons from Jonathan, Jason and James I think that I am going to slowly increase my weekly milage and volume. I am just gonna stay patient and I'm sure I'll see results :) It's a marathon not a sprint

[@FlorisGierman]

Sam Pillar well said, definitely key to look at things over longer periods of time. Keep it up!

[@ryanyoung7249]

I inadvertently trained mostly at low heart rate because I only run to have fun and run at a pace I enjoy. I don't do it to stress myself out. I am going to read your PDF and try to train closer to the plan

[@FlorisGierman]

Ryan Young nice work!! Lots of runners forget about the fun part of running. Enjoy the PDF! 👍

[@TheWeazelBeats]

Six months MAF at around 60-100km per week. 10min/mi pace dropped from 153 BPM -> 143 BPM. So roughly a 1% efficiency gain per month.

[@FlorisGierman]

Aayarie love it, great progress. Would be good to measure improvements in pace at same HR too. Nice work, keep it up!

[@Bradl0y]

Starting MAF tomorrow am excited but it going to be hard to run that slow might have to do a bit of walking as well.

[@dca374]

Been doing MAF for a few weeks. I was hitting peaks of 200bpm in parkrun, and don't think that is sustainable. My MAF HR is 140 and it is so slow, but I am trying to stick to it and see how it goes. Its too early to see how my training is going, but I am feeling better in myself since I started, and the less stress on my body is great.

[@FlorisGierman]

Daniel Carr nice work and listening to that feeling is key. Totally normal it's very slow at 140 at the beginning. You might find this article helpful: extramilest.com/blog/overcoming-frustrations-maf-low-heart-rate-training/ cheers

[@dazamad]

Ive just hit 3 months at maf. I still find my pace is within 20secs/km from when i started. 6hrs/week gets me 40km(25miles). Will continue until 6mths and see.

[@pbanerjee4008]

Second that. With increase in temp, the pace is boringly slow to maintain heart rate in the required zone, and much longer time in the heat. Both big deterrents

[@FlorisGierman]

Darren Rutgers 20 sec per km is a 14 minute improvement in marathon time at same effort level on 3 months of low HR training. Although it might seem small per km, things do add up over time. If you feel something might be blocking your progress, check out this article: extramilest.com/blog/7-reasons-why-some-athletes-are-not-making-progress-with-maf-training-and-what-to-do-about-it/

[@FlorisGierman]

P Banerjee totally understand, you're not alone in this. Here are 2 articles that can help : extramilest.com/blog/7-reasons-why-some-athletes-are-not-making-progress-with-maf-training-and-what-to-do-about-it/ And extramilest.com/blog/overcoming-frustrations-maf-low-heart-rate-training/ The early am and late night runs at cooler times of the day can help as well. Or indoor treadmill runs if you really want to run at cooler temps

[@asalelekamwendo6677]

I just started MAF training this week. I'm a new runner. Had my first 10K race in April 1h 9mins 52 secs. My heart rate on the race averaged 168 BPM. My MAF heart rate is 142BPM. I have just done 2 runs so far and I'm struggling to stay in the range both ways. I wanted to ask, is the warm up and cool down part of the workout record. Cos I may stick to 137 during the workout . But I walk in the warmup and cool down and my average heart rate is recorded as 125. Should I just record the workout only?

[@FlorisGierman]

Sally Kamwendo nice work on starting low heart rate training, a lot of athletes experience the same thing at the beginning. Patience and consistency is key. Up to you what you want to record. Here is a detailed article you might find helpful for starting out with low HR training and having to slow down: extramilest.com/blog/overcoming-frustrations-maf-low-heart-rate-training/

[@asalelekamwendo6677]

@@FlorisGierman Thank you. I just finished week 1, I did 4 runs. My long run was the last today 7KM for 1h 10 mins. I found the article encouraging thank you. I will stick to it taking it one week at a time. I am already finding that I am well recovered and ready for the following run which is great. My goal is to Run a 21K early next year before attempting a marathon in the future.

[@RickMartinYouTube]

I struggle with it in humid Florida where humidity alone jacks up rates 15 bpm, all other variables equal. My pace has to be about 2 min/mile slower to keep at HR zone 2. Honestly though, haven't been consistent with keeping it low as I've done some faster pace running intermittently.

[@pbanerjee4008]

Second that. With increase in temp, the pace is boringly slow to maintain heart rate in the required zone, and much longer time in the heat, which in turn raises heart beat. Both big deterrents. Could do with some advice. Plan to run at night. That's the only solution I can thin of.

[@FlorisGierman]

Rick Martin totally get it, the higher temps definitely make it harder to keep HR low. Keep in mind, almost all runners have to slow down significantly in training at first. With the heat, try running very early in the mornings or later at nights. My MAF tests are always in early mornings too. Even when you're running slower but stay at MAF HR, you're still training your aerobic development, which helps in the longer term. Patience is absolutely key. Here is an article with much more info that you might find helpful: extramilest.com/blog/overcoming-frustrations-maf-low-heart-rate-training/

[@FlorisGierman]

P Banerjee totally get it, check out the notes I just left for Rick, hope that helps. Cheers!

[@RickMartinYouTube]

@@FlorisGierman thanks Floris

[@pbanerjee4008]

@@FlorisGierman Thanks for taking time out to reply. Appreciate it. Will keep running