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10 Years of Low Heart Rate Training: Lessons From Running 17,000 Miles

In this video I run a Sub 3 hour marathon and I share how to improve your running with low heart rate training, using a heart rate monitor. We discuss lessons learned from 10 years low HR training. We cover Zone 2 training, Dr. Phil Maffetone, MAF method, 180 formula, and more. Strava from this run:   / strava   Start training with my Personal Best Program: https://www.pbprogram.com/ Chapters: 0:00 starting in Long Beach, CA 0:53 train slow to race fast 1:28 calculating your low hr training zone 2:27 thoughts on 180 formula 3:20 why I like the MAF method 3:53 my first experience with low HR training 5:36 changing my watch settings 5:57 positive changes I noticed 8:00 misconception with MAF training 8:38 my MAF pace improvements 9:10 10 years training data learnings 11:03 journaling is a powerful tool 12:00 rest and sleep is training 12:41 thoughts on stress 13:10 13.1 miles in half way point 13:22 thoughts on nutrition 14:07 comparing yourself 14:56 made it to Huntington Beach 15:12 Nike Alphafly’s 15:18 if you are not improving with low HR training 16:21 thoughts on high intensity running 18:01 mile 20, Newport Beach 18:15 flexible training schedule 18:54 mile 24, Back Bay to finish 19:34 data recap 19:49 MAF training can work for everyone 20:34 MAF vs 80/20 running 21:24 ice bath closing thoughts #zone2 #lowheartrate #maftraining SEE MORE: ► My Strava from this run:   / strava   LINKS AND TOOLS MENTIONED: ► Extramilest Show Podcast - https://extramilest.com/podcast/ ► MAF 180 formula: https://philmaffetone.com/180-formula/ ► HR Training Zone Calculator: https://bit.ly/hr-calculator ► Talk Test:    • How to find your “Zone 2” without usi...   ► Lactate Testing: https://bit.ly/3WAbI5z ► Personal Best Training Program: https://www.pbprogram.com ► 25 Tips from the Extramilest Run Community:    • MAF Training and Low Heart Rate Runni...   ► Marathon pace wristband creator: https://bit.ly/3RVu51w ► Plunge Cold Tub. Get $500 off. I use the All In Tub: https://plunge.pxf.io/Nkg9EV PODCASTS SHOWN: ► Trail Runner Nation Podcast 2013 Dr Maffetone: https://bit.ly/3vxswhN ► Kipchoge's Advice to Race Faster, For Non-Elites:    • Kipchoge's Advice to Race Faster, For...   ► Kilian Jornet on Extramilest Show #51:    • Kilian Jornet's Advice to Race Faster...   ► Dr Stephen Seiler on Extramilest Show #50:    • 80/20 Training to Race Faster, with D...   ► Frustration MAF training, with Jen and Kathryn:    • MAF Training, Frustrations, Challenge...   ► Kofuzi on Extramilest Show #33:    • Kofuzi on MAF Training, Frustrations ...   ► From Overweight To Sub 3 Hour Marathons:    • From Overweight To Sub 3 Hour Marathons   ► HR Training with Larisa Dannis:    • HR Training with Larisa Dannis Extram...   ► Zach Bitter on Extramilest Show:    • Zach Bitter, World Record 100 Mile Ru...   GEAR USED: ► Shoes - Nike Air Zoom Alphafly Next % Flyknit - https://amzn.to/3HILKIC ► Shorts - PATH projects Graves PX 7” Shorts - https://pathprojects.com/graves ► Liner - PATH projects Lynx PD 8” - https://bit.ly/3VimixU ► Shirt - PATH projects Andes Ad Tank - https://bit.ly/3yts9qn ► Hat - Muir Cap - https://bit.ly/3L3foqa ► Gel PF 30 - https://visit.pfandh.com/Flo10 (10% off your 1st order with code FLO10) ► Gel PF 30 Caffeine - https://visit.pfandh.com/Flo10 (10% off your 1st order with code FLO10) ► Watch 1 - COROS APEX PRO 2 - https://amzn.to/3Wle4Vo ► Watch 2 - COROS APEX PRO - https://amzn.to/3CPky7W ► Heart Rate Monitor - Garmin HRM Pro - https://amzn.to/3MmJw1I ► COROS POD 2 - https://amzn.to/3uVcwFV ► Vest - Black Diamond Distance 8 - https://amzn.to/3GROmTo ► NutriSense Continuous Blood Glucose Monitor CGM - https://bit.ly/3Xebylh ► Camera - Go Pro 11 - https://amzn.to/3FZfCiw ► Mic - Go Pro Media Mod - https://amzn.to/3vBTxAs ► Plunge Cold Tub. Get $500 off. I use the All In Tub: https://plunge.pxf.io/Nkg9EV YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Personal Best Program: https://www.pbprogram.com ► Website: https://extramilest.com ► Strava:   / strava   ► Instagram:   / florisgierman   ► Podcast: https://extramilest.com/podcast Congrats to @DavidDeeble for winning a pair of running shoes in this comment to win contest. Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT