Berlin Marathon, it's my hometown and i love the atmosphere. Also it feels really special when you cross the halfway point and learn a new world record has just been set :-). But rome was also nice, such a beautiful city!
I just took part in the London Marathon. Many smaller things went wrong in the lead-up, as always happens. Big picture I ran the first half slow, sped up slowly for the part up to 20miles and then sped up for the last 6.2 miles. As well as the joy of finishing strong it was realizing that this is what a Marathon should feel like if you really want to enjoy it. No hitting the wall, no pain or serious discomfort. I am very happy with the race and it was plenty fast enough to BQ for 2024. Nice!
Hi, I am from French Guiana and previously made NYC 19, and LDN 21. I ran Chicago last week and it was an amazing race. I really enjoyed your race's insight! Keep up the good work
congrats. I think that is what most of us would call a dream marathon. Finish fast and feel great. It still amazes me the paces you can hit at your low heart rate. Much envy for your aerobic system!
Thank you Greg! Chicago really was one of those special races when everything falls into place. The heart rate has come down a lot of the years. 10 years ago at 150 HR I was running significantly slower. Training volume and training intensity over time can surely help develop this. Hope your running journey is going well!
It was a pleasure to run the race with you on Sunday; we high-fived, haha. To have you as my youtube mentor for the Marathon and then being in the same race while knowing we both had LHR was great. Thank you for all your hard work advocating this MAF method that has worked so well for me. From a 5hr marathoner, I managed to get down to a 4hr marathon in 8 months. My 4th star and I think I'll do this again for sure. Fingers crossed for Berlin next year and then the hard work for sub 3hr and try for Boston. I have to believe and trust the process; it's working. Congratulations.
Superb race Floris, the aerobic engine you built is stunning! And you battle throughout the summer, but you stayed smart, healthy and executed a perfect race … thank you for all you do
I am running Chicago Marathon next year and this is so informative and insightful in so many ways! Congrats and thank you Floris for sharing your Chicago experience. Cheers,
This spectator sums it up 1:28 I was out there at mile 12.9 having the time of my life cheering everyone on. Incredible execution of your game plan 👏 I remember seeing the 3 hour marathoners go by. Some of them were making it look so effortless. You were definitely one of them.
Excellent video, good how you stuck to your own race plan, I had my best marathon few weeks back, i ran with the pace group, right up to about 38k was feeling good so managed to a run little bit ahead of the group & do a marathon Pb im 58 got first in my age group did it in 03:12:15 getting closer to a sub 3 hour marathon, then I got a email from age group world Championships saying because I did a good time for my age I can take part in the age group world Championships then I could be in for a invite to 2023 Chicago marathon, thanks for the awesome Chicago marathon recap ✅🌿👣👊🏼👍🏼🏃🏽♂️🥳
Congratulations Floris on another sub 3 Marathon 🏃⏱. Another motivational video packed with insight on running your best Marathon. Thanks again and best of luck on your Six Star ⭐️ finisher’s quest 🏅🏅🏅🏅🏅🏅
When I returned to running Jan '21, watching your videos the "run slow" finally clicked. I'd read 80/20 but somehow it never sunk in before. I had this personal goal of keeping my overall average pace to 5m/km or better. So I went out and ran EVERY run at that pace or faster. In my mid 40s my M time was about 3:30 and my 1/2M time about 1:40. A decade older and embracing running slow most of the time, my 1/2M is down to 1:32:30. M remains to be seen (CIM coming up) but I'm tentatively aiming for 3:15.
Hi Richard, I'm happy to hear things started to click for you. Solid improvements and an exciting CIM race ahead for you. It's a nice course and I had a nice blow up in that race, so don't start too fast haha. Enjoy!!
Nice Job Floris! Thanks for leaving me in your shot as I was waving in the background at 2:50. Hope you loved Chicago! Perfect course conditions out there and glad to see you had a great race.
haha Michael, my kids and I laughter about you waving when we replayed this video for my fam. Looks like you had a fun time out there on the course as well! Small world.
Finish strong, finish healthy indeed! So much energy, so much joy all around made it easy for that goal to be accomplished when combined with all the work and preparation for this race. I’m still in disbelief how well i felt at the end. It was by far my favorite six marathon miles to have run, and was a blast running through the streets with you! You gave me some great encouragement that allowed me to just let go in the end and have fun running FAST! I didn’t want to stop 😂 Great trick with the salt tabs! And maybe we’ll run into each other in the future at another major. Congrats✌🏽
Hii 👋🏻Met you at the expo and listened your advice. I repeated myself “Hold The Pace. Don’t Push at the beginning” It worth at the end. Negative split sub 3 hours Marathon. (2:55:27) Only downside of Chicago Marathon was GPS signal losses and there was not enough kilometer marks to calculate pace at the course. I was running blind that I can say.
Really nice meeting you at the expo RUN DMC Cyprus, and congrats on your negative split Sub 3, you crushed it out there!! The running blind thing is definitely tricky. For a future race, here is the Marathon Pace Wristband Creator you might enjoy, it's what I used for Chicago: bit.ly/3RVu51w Really happy for you. More PB's in your future, keep going!
Many CONGRATS Floris, this is so inspiring! Seeing this race video and your recap makes me really happy and energized by this approach and community. Fantastic and many thanks!! 🙏🏾🙏🏾🙏🏾
Thanks Florian: intensity discipline on race day and learning how to hold back, this sounds simple but is not easy to execute. Congratulations on this demonstration; you made it look easy.
Surely took me a few times blowing up in a race to dial it back a bit in the early stages haha. But yes, not easy to hold back when you feel good and know you can run faster. Thanks and all the best on your running journey!
Congrats Floris! This was my first marathon and like you said, the energy was absolutely phenomenal! When I started getting into running, your podcasts were what laid the groundwork for how I structured my training. Just wanted to say thank you for continuing to document all that you do, it is such a tremendous help and inspiration. A few days before the race I think I either saw on Strava or watched a video where you mentioned you were running Chicago 2022 - I joked that it would be so crazy to potentially be running with you in the race...let's just say I was very pleasantly surprised to make an appearance at 3:02 (highlighter singlet)! Small world.
No way Daniel, small world!! You were flying for your first marathon. You will always remember your first marathon, hope you enjoyed your race day experience and learned a lot from your training cycle and race day execution. Cheers
I had a 18 mins and 43 sec PR at Chicago doing mostly low intensive training. I also had a major surgery this past June and took 6 weeks to recover, so I had a short training block. I am sticking with the low heart rate training from now on, it really seems to agree with my body. Great race congratulations!!!
Wow David that's a huge PR, even with your major surgery! Congrats on making that happen. Glad you found a training approach that's working well for you. 🙌🙏
Great race for you! I also ran Chicago this year and loved the crowd! Thank you for this video. I too tend to think training is everything and forget that it's just about getting out there and moving to keep your body going. I kind of psyched myself out way before the race and had a very rough last 10k. I was taking gels every half hour and water at every station but I know it was mostly my mentality that made the end hard.
So happy for your wonderful race Floris. I started following you shortly before your PB at Boston & remember watching that 100-miler video when it came out (that burrito lol). Glad to see you’ve stuck with running and are getting better. I recently got back into running after a 5-year layoff. I was attempting a sub-3 in Utah in 2017 when I got injured, likely because I was pace training and not listening to my body. I’ve been MAF training for a month now and it’s definitely a humbling experience but I feel better than ever and running is fun again! It’s amazing how much more you can take in when you’re running based on heart rate. Hoping to complete the Glass City Marathon in April 2023 using MAF training! Please continue to keep sharing the great content. P.S. If I make it to the starting line I’ll be rocking the Path Projects gear 🤙🏽
You absolutely crushed it, Floris! Smart race day plan, well executed. Love your idea about taping the electrolyte capsules to the gel packs. Congrats!! You are amazing! Oh yes, fav race has got to be Boston 22. Took a few years to get there and it was sweet when it happened.
Thanks so much Leona! The taping with the salt stick on the gel packs, all the little things, they all add up to make the race day experience better. Stoked you had a blast running Boston 22, very well done on making that happen! All the best on your running journey!
Another great one. Have just recently discovered your channel. I have my Manchester marathon in April and will definatelt be building my base. Many thanks
Great video and great race! I really enjoyed it. Pretty amazing that you’re carrying a GoPro and a cell phone and still running comfortably sub 3 hours 😳 Well done! I signed up for Chicago 2023 today 🥳
Congrats on another excellent race! Thanks so much for all the insight you've shared over the years, Floris. It's inspiring to follow you and your channel!
Hi Floris, my Congrats to your great marathon race! :). I'm your fan from Slovakia, this is my goal to run sub 3hr marathon. That's why I'm trying to focus on HR and try to run much more "Easy" low HR runs in my upcoming training block. I've got higher HR, currently hard to keep HR below 140bps with the pace below 6:00/K on average. Want to ask you if you're also doing more core/legs strengthening along with your runs? All the Best.
Great video and Congratulations on a great race Floris. I ran Chicago 3 years ago and loved it! The views and the energy were fantastic. Would definitely like to run it again some day.
Hi Susan! So glad you loved your Chicago marathon experience 3 years ago as well. The energy from the runners and spectators makes this race fantastic indeed! Hope you're doing well!
Yehhh Zack, stoked to see you at the shakeout. Sounds like your Outhouse Tour of Chicago didn't fully go according to plan but I'm glad you're in good spirits with several lessons learned!
great talk and footage Floris. Congratz! Inspirational for Amsterdam coming weekend. My favorite....: Two Oceans In Cape Town. Just fenomenale scenery and atmosphere. Just EPIC
Hi Matthijs, running in Cape Town looks beautiful. Exciting Amsterdam marathon ahead for you, that's a nice course to race too, the temperatures are looking good for that, enjoy! Thanks!
Favourite race was my first 70 miler through the Lake District UK. For me keeping protein low was such a game changer. Focused on around 5-10 grams of protein every other hour and then just carbs on carbs!
That Lake District 70 miler sounds incredible, the photos from there are beautiful. Glad you found a nutrition approach that's working well for your @ThePuckintonTV
Man. Base building is getting hard haha! Added in a couple longer runs, and my pace is feeling it. I just gotta remember sometimes pace will go up, sometimes it’ll go down, but if I’m consistent with going at an easy pace (around 135 is my sweet spot), it’s going to go down. Thanks for all the info Flo!
haha totally get it Linden. Also good to look at factors outside of running, such as enough sleep, rest, recovery, nutrition, stress levels etc. These factors can play a big role in your aerobic development as well.
@@FlorisGierman totally! Hydration and sleep have been the biggest one for me too. It’s just being okay with it taking a while, and not just building for next month but next year.
congrats floris! Chicago was tough for me as I didn't have my road legs back - mostly running trails this year😀 favorite race is a 21K run last March in Mt Pulag - a protected area in northern Philippines that was opened up just for the race and triggered the fresh restart of tourism in the area
Wow Ian that sounds like a special place to race your HM last March. Totally know that feeling about road legs, we learn something every training cycle and race day. You'll crush it next time!
An inspirational run Floris thank you so much for sharing your experience, I might have to put Chicago on my bucket list. Regarding your question favorite so far was the Cotswolds ultra this year, the beauty of the countryside, the variety of the terrain, and being able to eat real food at aid stations were a dream for me. Great idea with the salt pill , I tend to keep them in a small mint tin (with tissue so it does not rattle ) , but one taped to the gel is a good idea as long as it remains dry on the day.
You'll love the Chicago race day experience John, the vibes on and off the course were super special. Your Ultra this year sounds like a great place to run. The real food of ultra aid stations is definitely a nice benefit. Good call on the mint tin with tissue too for when it rains.
Congratz Floris for your amazing result with amazing heart rate & welcome to the master club :). Btw I will run for a Marathon in this weekend after about 1 year of MAF training. Feel not really ready for it (only doing about 40-55K weekly) but it definitely much better preparation than my 1st Marathon. Hopefully I can finish it healthy & strong too.
Hi Arief, it's nice to be part of the master club now :) You already have the experience from your previous marathon so you know what race day can be like. Hold back your intensity early on in the race and enjoy your journey. Let me know how it goes. All the best!
@@FlorisGierman thank you for the reply Floris. Yes, will try hold back pace & ego first, as trained in MAF. Hopefully it still works well in the race day haha
@@FlorisGierman Hi Floris, just want to update how I ran my 2nd road Marathon yesterday. I hold back my intensity. I only finished about 10 minutes faster than the first marathon. But surprisingly I didn't experience any cramped like the first 1. And today I can walk almost normally. Compare to after 1st marathon I was walking like a disabled person for several days.
Such a great video, i finally had the time to sit down and watch it. sorry to hear you had the accident and had to get your appendix removed. 😮. I noticed your mileage seemed on the lower end, that obviously set you back with your mileage. But I’m super impressed with your time considering all that. I’m also amazed that you can run a healthy sub 3 while filming and carrying a go pro and a cell phone. I think it’s good to add in some fun activities to keep it fresh and fun. I have been looking into some new activities for this winter learning from your Killian videos. Congrats on your Chicago Marathon. Thx again for all your share. 🙏
Thank you. That was very inspiring. Congratulations. I’m planning my very first marathon in December. My goal is to finish healthy and injury free. And a secondary goal of 5 hours. What advice or suggestions do you have for me? Thank you
I don't wanna rain on your parade but you bombed this one and you know it. Race day is to go all out and you didn't. There wasn't enough leg speed to catch up what you lost in the first half. And just by looking at your heart rate you didn't give it your all. I ran Berlin this year with an average HR of 183. At times I hammered it up to over 190 and I'm 37 years old.
Hey thank you for sharing your marathon experience and suggestions, i am running big bear marathon in e few weeks so I definitely took few tips from you, especially gells intact and salt pills i need to get them👍 Otherwise congratulations on your race running second half faster is definitely successful strategy! Well done mate!
congrats Floris. what a stunning run, i'm going to run Kuala Lumpur Marathon on this coming November, looking at my training progress i'm still at sub 4.
Wow Ahmad, the Kuala Lumpur Marathon should be a really fun race day experience as well. Don't underestimate the race day temperatures there! Enjoy your race day
You used the COROS APEX Pro. The GPS Pace calculation problems should easily be fixed by using a multiband GPS watch, like for example the COROS VERTIX 2, the Garmin Enduro 2, Garmin Epix (Gen 2), or the the Fenix 7 Sapphire Solar. Just using GPS + Glonass or Galileo sucks, unfortunately. Just use one of the newer Multiband GPS watches.
Yes it's a fine line between taking in enough to keep energy levels high, yet not overdoing it to reduce risks of upset stomach. Glad you found it helpful! Thanks!
Brilliant run, thanks for all the effort and time you put into these videos. Plus running with a GoPro and filming- must be slightly annoying for you 😅😊
Hi Floris , Firstly ,congratulations on a super effort all the way to 26.2 .I’m a 50year old and just ran 3.07 in the Perth Marathon (pb).I’m really happy with this effort but slowed the last six. I’d love to run a sub3 at Tokyo in March . I’m liking what I hear about your training plan . Will you be uploading your plan .Also how many salt tablets did you take . Many thanks for the upload, it was great 👍
Hi Gareth, well done on your 3:07 PB in Perth! Hi Hi Gareth!! Exciting times ahead for your Sub 3 attempt in Tokyo in March. I do have a running coaching program with different training plans, including Sub 3. More info can be found here: www.pbprogram.com/ The temperatures were pretty low, I took 2 electrolyte pills. Glad you enjoyed the video!
Thank you Kartik. Yes the video kept getting longer and longer, so I cut out several things including strength, mobility, CGM, etc. I have been doing strength 2-3 times a week and also enjoy some of the Knees Over Toes Guy backwards walking, sledding, mobility work. Simple yet effective.
Inspired by your channel. Have been doing the no pain no gain method/injury method for years. Signed up for Chicago and will try to BQ in another marathon prior (Lake Erie maybe?) after following your training. Two Questions-- Just started MAF recently- Noticed that running slower has maybe contributed to some new pains that I attribute to a change in stride length or something? Couldn't run for almost a week with new calf pain. Is this something you have seen? Also-- Garmin and Strava are telling me I'm getting less "fit" despite my MAF times coming down a little. Is this normal?
As a casual athlete, when would you mix in speed work. After 6 months of 50 miles per week? Just curious a good starting point. I only run about 10 miles per week now. Nose breath only. with dogs in tow.
Great thanks, I'm going to get a pair and the undershorts! I wanted to take more gels in Chicago so I stapled some to the outside of my belt, it wasn't entirely successful 😒
Really depends per runner. I started running most of my miles at MAF in 2013, so 10 years ago. Some training cycles at 70-80 miles per week to run Sub 3, other cycles averaging only 30 miles per week. Every athlete is different. Aerobic progress takes time, whenever in doubt, make small progress monthly and zoom out far enough. :D
What is your favorite race that you've ever ran? Why was this your favorite?
Berlin Marathon,
it's my hometown and i love the atmosphere. Also it feels really special when you cross the halfway point and learn a new world record has just been set :-).
But rome was also nice, such a beautiful city!
I just took part in the London Marathon. Many smaller things went wrong in the lead-up, as always happens. Big picture I ran the first half slow, sped up slowly for the part up to 20miles and then sped up for the last 6.2 miles. As well as the joy of finishing strong it was realizing that this is what a Marathon should feel like if you really want to enjoy it. No hitting the wall, no pain or serious discomfort. I am very happy with the race and it was plenty fast enough to BQ for 2024. Nice!
Rotterdam Marathon, the atmosphere is insane! Plus the weather was great the last two editions, although maybe a bit too warm for me personally...
Bermuda Half Marathon Derby !
A Bermuda tradition dating back to1909
I always thought London but Chicago has surpassed that for me.
Dude I sometimes forget how much of a beast you are. You made a sub three hour marathon look effortless. Well done!
Thanks Silos!! The cold race day temperatures and fast carbon shoes surely helped 😎 Hope your runs are going well!
Makes it look so easy! Filming while blowing by people at mile 20. What a savage
what a finish! so speedy!
Chicago surely is a special place to race Mike. Looks like you had an absolute blast on the course as well! 🏃🥳🎉
Thanks for putting in the km paces 🙂
Congrats on a great race. Another great video
Hi, I am from French Guiana and previously made NYC 19, and LDN 21.
I ran Chicago last week and it was an amazing race. I really enjoyed your race's insight! Keep up the good work
I love that calm, calculated down hill 7:14 first mile. Planned, Executed. Boom.
congrats. I think that is what most of us would call a dream marathon. Finish fast and feel great. It still amazes me the paces you can hit at your low heart rate. Much envy for your aerobic system!
Thank you Greg! Chicago really was one of those special races when everything falls into place. The heart rate has come down a lot of the years. 10 years ago at 150 HR I was running significantly slower. Training volume and training intensity over time can surely help develop this. Hope your running journey is going well!
It was a pleasure to run the race with you on Sunday; we high-fived, haha. To have you as my youtube mentor for the Marathon and then being in the same race while knowing we both had LHR was great. Thank you for all your hard work advocating this MAF method that has worked so well for me. From a 5hr marathoner, I managed to get down to a 4hr marathon in 8 months. My 4th star and I think I'll do this again for sure. Fingers crossed for Berlin next year and then the hard work for sub 3hr and try for Boston. I have to believe and trust the process; it's working. Congratulations.
Superb race Floris, the aerobic engine you built is stunning! And you battle throughout the summer, but you stayed smart, healthy and executed a perfect race … thank you for all you do
I am running Chicago Marathon next year and this is so informative and insightful in so many ways!
Congrats and thank you Floris for sharing your Chicago experience.
Cheers,
Haha. I was behind you at 1:13. I remember seeing you filming and I was like, my heart rate is like 180 and this guy is filming/talking. Beast. Lol.
This spectator sums it up 1:28
I was out there at mile 12.9 having the time of my life cheering everyone on. Incredible execution of your game plan 👏 I remember seeing the 3 hour marathoners go by. Some of them were making it look so effortless. You were definitely one of them.
I was volunteering and was awesome to witness the elites like you.
Excellent video, good how you stuck to your own race plan, I had my best marathon few weeks back, i ran with the pace group, right up to about 38k was feeling good so managed to a run little bit ahead of the group & do a marathon Pb im 58 got first in my age group did it in 03:12:15 getting closer to a sub 3 hour marathon, then I got a email from age group world Championships saying because I did a good time for my age I can take part in the age group world Championships then I could be in for a invite to 2023 Chicago marathon, thanks for the awesome Chicago marathon recap ✅🌿👣👊🏼👍🏼🏃🏽♂️🥳
That is an amazing time for 58 years of age!
@@PaulWashington.. still hope to do a sub 3 in the near future, enjoy every day keep pushing 🥳
Super well-explained race, Floris! Liked and Subscribed! :) Congrats on a great race.
Congratulations Floris on another sub 3 Marathon 🏃⏱. Another motivational video packed with insight on running your best Marathon. Thanks again and best of luck on your Six Star ⭐️ finisher’s quest 🏅🏅🏅🏅🏅🏅
I appreciate that James! 3 down, 3 to go :D Hope your running journey is going well!
When I returned to running Jan '21, watching your videos the "run slow" finally clicked. I'd read 80/20 but somehow it never sunk in before. I had this personal goal of keeping my overall average pace to 5m/km or better. So I went out and ran EVERY run at that pace or faster. In my mid 40s my M time was about 3:30 and my 1/2M time about 1:40.
A decade older and embracing running slow most of the time, my 1/2M is down to 1:32:30. M remains to be seen (CIM coming up) but I'm tentatively aiming for 3:15.
Hi Richard, I'm happy to hear things started to click for you. Solid improvements and an exciting CIM race ahead for you. It's a nice course and I had a nice blow up in that race, so don't start too fast haha. Enjoy!!
Nice Job Floris! Thanks for leaving me in your shot as I was waving in the background at 2:50. Hope you loved Chicago! Perfect course conditions out there and glad to see you had a great race.
haha Michael, my kids and I laughter about you waving when we replayed this video for my fam. Looks like you had a fun time out there on the course as well! Small world.
Awesome report! You are going to love London. It’s like an out of body experience. Work the crowd up and it will fill you up!
Well done, Floris! You’re so inspirational for me and my next 2023 London Marathon! 💪
I love your idea of taping a salt pill to your gels. Brilliant! I will do that next time for sure.
Excellent video! You captured the excitement of that day!! Thank you for adding in the marathon training info too. This is helpful.
Finish strong, finish healthy indeed! So much energy, so much joy all around made it easy for that goal to be accomplished when combined with all the work and preparation for this race.
I’m still in disbelief how well i felt at the end. It was by far my favorite six marathon miles to have run, and was a blast running through the streets with you! You gave me some great encouragement that allowed me to just let go in the end and have fun running FAST! I didn’t want to stop 😂
Great trick with the salt tabs! And maybe we’ll run into each other in the future at another major. Congrats✌🏽
Hii 👋🏻Met you at the expo and listened your advice. I repeated myself “Hold The Pace. Don’t Push at the beginning” It worth at the end. Negative split sub 3 hours Marathon. (2:55:27) Only downside of Chicago Marathon was GPS signal losses and there was not enough kilometer marks to calculate pace at the course. I was running blind that I can say.
Really nice meeting you at the expo RUN DMC Cyprus, and congrats on your negative split Sub 3, you crushed it out there!! The running blind thing is definitely tricky. For a future race, here is the Marathon Pace Wristband Creator you might enjoy, it's what I used for Chicago: bit.ly/3RVu51w
Really happy for you. More PB's in your future, keep going!
Many CONGRATS Floris, this is so inspiring! Seeing this race video and your recap makes me really happy and energized by this approach and community. Fantastic and many thanks!! 🙏🏾🙏🏾🙏🏾
That means a lot to me Tito, thank you. It has been exciting to follow your training journey, this is just the beginning for you! 🙌🙏
@@FlorisGierman 🙏🏾🙏🏾🙏🏾
Thanks Floris with all your sharing about MAF as well your potcasts - that inspired me and friends in Vietnam a lot of
Thanks Florian: intensity discipline on race day and learning how to hold back, this sounds simple but is not easy to execute. Congratulations on this demonstration; you made it look easy.
Surely took me a few times blowing up in a race to dial it back a bit in the early stages haha. But yes, not easy to hold back when you feel good and know you can run faster. Thanks and all the best on your running journey!
Congratulations! Excellent running and a very good video!
My favourite: Boston at age 64; a "bucket list" event. Loved every step!
Congrats! U looked amazing and did great! We appreciate you and ur videos🙏🏽
Thank you so much LadyRabia! Hope your runs are going well.
Congrats Floris! This was my first marathon and like you said, the energy was absolutely phenomenal! When I started getting into running, your podcasts were what laid the groundwork for how I structured my training. Just wanted to say thank you for continuing to document all that you do, it is such a tremendous help and inspiration. A few days before the race I think I either saw on Strava or watched a video where you mentioned you were running Chicago 2022 - I joked that it would be so crazy to potentially be running with you in the race...let's just say I was very pleasantly surprised to make an appearance at 3:02 (highlighter singlet)! Small world.
No way Daniel, small world!! You were flying for your first marathon. You will always remember your first marathon, hope you enjoyed your race day experience and learned a lot from your training cycle and race day execution. Cheers
Great race on a great day, you're HR numbers were perfect! My favorite, the first, of course!
We will always remember our first marathon Linda, spot on! 🙏🙌
I had a 18 mins and 43 sec PR at Chicago doing mostly low intensive training. I also had a major surgery this past June and took 6 weeks to recover, so I had a short training block. I am sticking with the low heart rate training from now on, it really seems to agree with my body.
Great race congratulations!!!
Wow David that's a huge PR, even with your major surgery! Congrats on making that happen. Glad you found a training approach that's working well for you. 🙌🙏
Great race for you! I also ran Chicago this year and loved the crowd! Thank you for this video. I too tend to think training is everything and forget that it's just about getting out there and moving to keep your body going. I kind of psyched myself out way before the race and had a very rough last 10k. I was taking gels every half hour and water at every station but I know it was mostly my mentality that made the end hard.
So happy for your wonderful race Floris. I started following you shortly before your PB at Boston & remember watching that 100-miler video when it came out (that burrito lol). Glad to see you’ve stuck with running and are getting better. I recently got back into running after a 5-year layoff. I was attempting a sub-3 in Utah in 2017 when I got injured, likely because I was pace training and not listening to my body. I’ve been MAF training for a month now and it’s definitely a humbling experience but I feel better than ever and running is fun again! It’s amazing how much more you can take in when you’re running based on heart rate. Hoping to complete the Glass City Marathon in April 2023 using MAF training! Please continue to keep sharing the great content.
P.S. If I make it to the starting line I’ll be rocking the Path Projects gear 🤙🏽
Love your mara racing strategy - thank you for sharing it with us - as well as your prep.
Congratulations on a great day in Chicago!
Thank you Bartek, it was such a fun time out there before / during and after the race!
You absolutely crushed it, Floris! Smart race day plan, well executed. Love your idea about taping the electrolyte capsules to the gel packs. Congrats!! You are amazing! Oh yes, fav race has got to be Boston 22. Took a few years to get there and it was sweet when it happened.
Thanks so much Leona! The taping with the salt stick on the gel packs, all the little things, they all add up to make the race day experience better. Stoked you had a blast running Boston 22, very well done on making that happen! All the best on your running journey!
Another great one. Have just recently discovered your channel. I have my Manchester marathon in April and will definatelt be building my base. Many thanks
Welcome aboard! Enjoy your Manchester marathon training and race day Danny!
Great video and great race! I really enjoyed it. Pretty amazing that you’re carrying a GoPro and a cell phone and still running comfortably sub 3 hours 😳 Well done!
I signed up for Chicago 2023 today 🥳
Thanks for sharing various interesting and important tips ... this is quite helpful for my training for an upcoming Marathon in 3 months ..
Congrats on another excellent race! Thanks so much for all the insight you've shared over the years, Floris. It's inspiring to follow you and your channel!
Hi Floris, my Congrats to your great marathon race! :). I'm your fan from Slovakia, this is my goal to run sub 3hr marathon. That's why I'm trying to focus on HR and try to run much more "Easy" low HR runs in my upcoming training block. I've got higher HR, currently hard to keep HR below 140bps with the pace below 6:00/K on average. Want to ask you if you're also doing more core/legs strengthening along with your runs? All the Best.
Hey Floris…thanks for share your experience. Listening your description sounds easy…the magic to train smart to run faster. See you on the road
Glad it was helpful! Looking forward to seeing you on the road. Cheers
Great Job Floris!
Thanks and cheers Javier!
Great video and Congratulations on a great race Floris. I ran Chicago 3 years ago and loved it! The views and the energy were fantastic. Would definitely like to run it again some day.
Hi Susan! So glad you loved your Chicago marathon experience 3 years ago as well. The energy from the runners and spectators makes this race fantastic indeed! Hope you're doing well!
Sounds like you had a great time! Thanks for your tip on taping the salt tabs to your gels. Brilliant
It's the little things that can help make our race day just a bit easier!
It was great to meet you at the shake out, awesome job going by feel and posting a great result!
Yehhh Zack, stoked to see you at the shakeout. Sounds like your Outhouse Tour of Chicago didn't fully go according to plan but I'm glad you're in good spirits with several lessons learned!
@@FlorisGierman i bought a few items from path for this block, looking forward to trying them out!
Congratulations on such a great marathon! The video was so much fun to watch! 🏃♂️ 🏅 👏
Boston is probably my favorite at this moment. Chicago was pretty fun. Congrats on the race🎉
YES!! Boston surely is one of a kind! Exciting race year ahead for you Andy 🙌🙏
Thanks for sharing the video, and congratulations on the awesome race!
great talk and footage Floris. Congratz! Inspirational for Amsterdam coming weekend. My favorite....: Two Oceans In Cape Town. Just fenomenale scenery and atmosphere. Just EPIC
Hi Matthijs, running in Cape Town looks beautiful. Exciting Amsterdam marathon ahead for you, that's a nice course to race too, the temperatures are looking good for that, enjoy! Thanks!
@@FlorisGierman ♥️
Favourite race was my first 70 miler through the Lake District UK. For me keeping protein low was such a game changer. Focused on around 5-10 grams of protein every other hour and then just carbs on carbs!
That Lake District 70 miler sounds incredible, the photos from there are beautiful. Glad you found a nutrition approach that's working well for your @ThePuckintonTV
Well done. Great video with awesome race day, nutrition etc...description . Keep it up
Glad you enjoyed it Jonathan!
Great video . I run near of you for almost all marathon
what a great race Floris. You were smiling all the way. Congratulations on sub 3 marathon.
@Floris What is your low HR in beats?
haha Chaminda, I just felt really happy to be surrounded by all these other runners and the crowds going wild! Thank you!
My resting HR is 35 to 38 typically
Man. Base building is getting hard haha! Added in a couple longer runs, and my pace is feeling it. I just gotta remember sometimes pace will go up, sometimes it’ll go down, but if I’m consistent with going at an easy pace (around 135 is my sweet spot), it’s going to go down.
Thanks for all the info Flo!
haha totally get it Linden. Also good to look at factors outside of running, such as enough sleep, rest, recovery, nutrition, stress levels etc. These factors can play a big role in your aerobic development as well.
@@FlorisGierman totally! Hydration and sleep have been the biggest one for me too. It’s just being okay with it taking a while, and not just building for next month but next year.
Nothing better than a strong finish.
This is just great, big congrats!
Congratulations on a great race!
congrats floris! Chicago was tough for me as I didn't have my road legs back - mostly running trails this year😀
favorite race is a 21K run last March in Mt Pulag - a protected area in northern Philippines that was opened up just for the race and triggered the fresh restart of tourism in the area
Wow Ian that sounds like a special place to race your HM last March. Totally know that feeling about road legs, we learn something every training cycle and race day. You'll crush it next time!
An inspirational run Floris thank you so much for sharing your experience, I might have to put Chicago on my bucket list. Regarding your question favorite so far was the Cotswolds ultra this year, the beauty of the countryside, the variety of the terrain, and being able to eat real food at aid stations were a dream for me. Great idea with the salt pill , I tend to keep them in a small mint tin (with tissue so it does not rattle ) , but one taped to the gel is a good idea as long as it remains dry on the day.
You'll love the Chicago race day experience John, the vibes on and off the course were super special.
Your Ultra this year sounds like a great place to run. The real food of ultra aid stations is definitely a nice benefit. Good call on the mint tin with tissue too for when it rains.
Superb running Floris
Many thanks Stephen!
You are fantastic,love your stories.
Appreciate you!
Congratz Floris for your amazing result with amazing heart rate & welcome to the master club :). Btw I will run for a Marathon in this weekend after about 1 year of MAF training. Feel not really ready for it (only doing about 40-55K weekly) but it definitely much better preparation than my 1st Marathon. Hopefully I can finish it healthy & strong too.
Hey Arief - good luck! I would love to hear how it goes!!
Hi Arief, it's nice to be part of the master club now :) You already have the experience from your previous marathon so you know what race day can be like. Hold back your intensity early on in the race and enjoy your journey. Let me know how it goes. All the best!
@@FlorisGierman thank you for the reply Floris. Yes, will try hold back pace & ego first, as trained in MAF. Hopefully it still works well in the race day haha
@@MrAngustodd thanks Angus. Will share later
@@FlorisGierman Hi Floris, just want to update how I ran my 2nd road Marathon yesterday. I hold back my intensity. I only finished about 10 minutes faster than the first marathon. But surprisingly I didn't experience any cramped like the first 1. And today I can walk almost normally. Compare to after 1st marathon I was walking like a disabled person for several days.
Such a great video, i finally had the time to sit down and watch it. sorry to hear you had the accident and had to get your appendix removed. 😮. I noticed your mileage seemed on the lower end, that obviously set you back with your mileage. But I’m super impressed with your time considering all that. I’m also amazed that you can run a healthy sub 3 while filming and carrying a go pro and a cell phone.
I think it’s good to add in some fun activities to keep it fresh and fun. I have been looking into some new activities for this winter learning from your Killian videos.
Congrats on your Chicago Marathon. Thx again for all your share.
🙏
Congrats on a great race! Great recap!
Thanks so much Su!
Thank you. That was very inspiring. Congratulations.
I’m planning my very first marathon in December. My goal is to finish healthy and injury free. And a secondary goal of 5 hours. What advice or suggestions do you have for me? Thank you
awesome run!
I don't wanna rain on your parade but you bombed this one and you know it. Race day is to go all out and you didn't. There wasn't enough leg speed to catch up what you lost in the first half. And just by looking at your heart rate you didn't give it your all. I ran Berlin this year with an average HR of 183. At times I hammered it up to over 190 and I'm 37 years old.
Enjoyed your video! Picked up some really good tips for my next marathon 👍
Glad it was helpful Simon! Enjoy your next marathon training and race day. Let me know how it goes!
Hey thank you for sharing your marathon experience and suggestions, i am running big bear marathon in e few weeks so I definitely took few tips from you, especially gells intact and salt pills i need to get them👍 Otherwise congratulations on your race running second half faster is definitely successful strategy! Well done mate!
Insightful! Thanks for video!
Outstanding !! Thank u for sharing
Very well executed and summarized, helpful indeed. Thank you 😊 🙏👍
Glad you enjoyed it Ramyesh! Enjoy your runs out there!
congrats Floris. what a stunning run, i'm going to run Kuala Lumpur Marathon on this coming November, looking at my training progress i'm still at sub 4.
Wow Ahmad, the Kuala Lumpur Marathon should be a really fun race day experience as well. Don't underestimate the race day temperatures there! Enjoy your race day
@@FlorisGierman thank you 🙏
Excellent advice.
Congrats bro
Congrats on a great race Floris 👏🏼👏🏼👏🏼👏🏼
Thanks so much Luis!
You used the COROS APEX Pro. The GPS Pace calculation problems should easily be fixed by using a multiband GPS watch, like for example the COROS VERTIX 2, the Garmin Enduro 2, Garmin Epix (Gen 2), or the the Fenix 7 Sapphire Solar. Just using GPS + Glonass or Galileo sucks, unfortunately. Just use one of the newer Multiband GPS watches.
Thanks for taking time and sharing your thoughts and helpful advice. I like the info on taking extra calories if you can tolerate it.
Yes it's a fine line between taking in enough to keep energy levels high, yet not overdoing it to reduce risks of upset stomach. Glad you found it helpful! Thanks!
Boston. The crowds are incredible.
YES for sure Joe, Boston is definitely one of a kind. Even in the pouring rain the crowds were 6 rows deep and super loud :D
Gefeliciteerd! Zelf Eindhoven gelopen afgelopen weekend... Was iets minder spectaculair dan Chicago zo te zien, maar als nog een mooi event!
Bedankt Duncan! Jij ook gefeliciteerd met Eindhoven. Ja Chicago is echt een mooie race, ik kan je deze marathon zeker aanraden!
What a great video I found, thank you❤❤❤❤
great video thanks so much for sharing. subscribed
Glad you enjoyed it Heinrich!
Brilliant run, thanks for all the effort and time you put into these videos. Plus running with a GoPro and filming- must be slightly annoying for you 😅😊
Hi Floris , Firstly ,congratulations on a super effort all the way to 26.2 .I’m a 50year old and just ran 3.07 in the Perth Marathon (pb).I’m really happy with this effort but slowed the last six. I’d love to run a sub3 at Tokyo in March . I’m liking what I hear about your training plan . Will you be uploading your plan .Also how many salt tablets did you take . Many thanks for the upload, it was great 👍
Hi Gareth, well done on your 3:07 PB in Perth! Hi Hi Gareth!! Exciting times ahead for your Sub 3 attempt in Tokyo in March.
I do have a running coaching program with different training plans, including Sub 3. More info can be found here: www.pbprogram.com/
The temperatures were pretty low, I took 2 electrolyte pills.
Glad you enjoyed the video!
Awesome ❤🙌
Congratulations!👏👍
Thank you Germán! 🙏
Well done!
🙌🙏 Thanks Aaron!
Congrats!
Thank you!!
Congratulations Floris!! One question. You didn't mention anything about strength training in your training. I am curious to know how that was as well
Thank you Kartik. Yes the video kept getting longer and longer, so I cut out several things including strength, mobility, CGM, etc. I have been doing strength 2-3 times a week and also enjoy some of the Knees Over Toes Guy backwards walking, sledding, mobility work. Simple yet effective.
Inspired by your channel. Have been doing the no pain no gain method/injury method for years.
Signed up for Chicago and will try to BQ in another marathon prior (Lake Erie maybe?) after following your training.
Two Questions--
Just started MAF recently- Noticed that running slower has maybe contributed to some new pains that I attribute to a change in stride length or something? Couldn't run for almost a week with new calf pain. Is this something you have seen?
Also-- Garmin and Strava are telling me I'm getting less "fit" despite my MAF times coming down a little. Is this normal?
As a casual athlete, when would you mix in speed work. After 6 months of 50 miles per week? Just curious a good starting point. I only run about 10 miles per week now. Nose breath only. with dogs in tow.
Do the big marathons have gels at aid stations and bananas? hope so
Congrats! Great planning and execution! Are the gells held tightly in the shorts or do they flap about a bit?
Thanks Anthony! Yes the gels are held tightly in the shorts.
Great thanks, I'm going to get a pair and the undershorts! I wanted to take more gels in Chicago so I stapled some to the outside of my belt, it wasn't entirely successful 😒
Sounds like a stampede from a movie in the beginning
congratulations on another sub 3. May i ask what is your heart rate zone during a race?
Thank you Nonhlanhla! Here is a breakdown of my HR data during the race: www.strava.com/activities/7937224576
Nice looking splits; that's how you race!
🙌🙏
sehr gut niedrieger puls
How much volume you do at MAF to
Be able to run sub 3?
Really depends per runner. I started running most of my miles at MAF in 2013, so 10 years ago. Some training cycles at 70-80 miles per week to run Sub 3, other cycles averaging only 30 miles per week. Every athlete is different. Aerobic progress takes time, whenever in doubt, make small progress monthly and zoom out far enough. :D
I'm.currrently looking to break 3.35 in Dublin marathon in a little over 2 weeks what's the difference in training to get the sub 3