From Overweight To Sub 3 Hour Marathons
ฝัง
- เผยแพร่เมื่อ 16 ต.ค. 2024
- Fellow Dutchman Jeroen-Pieter van der Vliet discusses his transformation from working and eating frequently at McDonald's while being overweight (110kg / 242 lbs) to running 4 Sub 3 hour marathons so far. His last marathon was a 2:51 in Berlin. He shares his inspiring journey and lessons learned along the way.
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SHOW NOTES:
JP’s background working at MacDonald and not working out [4:00]
How JP lost a lot of weight and improved his athletic performance [5:15]
JP has ran many 5k and 10k races before getting into the half marathon and full marathon distances [5:50]
His first marathon experience in Amsterdam [6:56]
In 2016 JP ran 40 races of various distances [10:10]
JP’s bad race experience in the Madrid marathon [13:20]
JP’s first experience with MAF low heart rate training [15:20]
JP had to speed up instead of slow down to get to his MAF training zone [16:50]
Floris’s thoughts on the MAF formula for athletes with a lower or higher max HR [18:60]
How much higher HR workouts JP does as part of his marathon training [21:20]
The type of higher intensity speedwork JP does [22:33]
Integrating some 30k races at marathon pace to prep for the main race [26:30]
Differences of how JP was able to improve further, even from a 2:57 down to a 2:51 over several races [29:00]
JP’s thoughts on strength, mobility and flexibility [33:20]
The nutrition, hydration and supplements that work well for JP post workout [35:20]
JP’s race strategies based on pace and goal time [37:20]
How JP overcomes tough spots in training and racing [40:00]
Berlin marathon gear with Altra zero drop shoes [42:30]
JP’s race day nutritional strategy and timing with Sis Go gels and caffeine [44:30]
How JP was able to lose weight and how this impacted his performance [48:30]
JP’s post race recovery strategy to continue training again [49:50]
Upcoming race goals for Jeroen Pieter in the coming years [51:50]
Recommendations for athletes looking to improve their running training and racing [59:10]
JP’s 80 / 20 approach to nutrition [1:01:30]
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I really appreciate you having the timeline of the topics and the time stamps. Much appreciated.
Dustin Maher glad to hear that. Takes some extra work but figured some people might want to go straight to specific sections instead of listening to the entire episode. Thanks for letting me know Dustin!
I’m really impressed with his first marathon time 3:17!! I don’t know many runners with his background that have performed that well. Excellent interview Floris!
Yes 3:17 is a very solid first marathon time, about an hour faster than my first marathon as well. Keep in mind that Jeroen-Pieter started out with many 5k and 10k races, then went to Half Marathon before running full marathons. In some years he ran 20 to 40 races, so surely plenty of experiences with races in shorter distances. Glad you enjoyed the interview Erick, JP shared several great insights. Thanks!!
Thanks a lot Erick! I had some fitness from my youth when I was playing soccer but my condition was not very good as a goalkeeper. I was the slowest.
I had indeed a lot of races before my first full marathon. 2 years of training before my first full. Trained also in the track back then.
Always enjoy your interviews with "normal" folks... very inspiring!
That's good to know and something I surely plan to continue doing. Several great male and female podcast guests of different levels coming up. Thanks for letting me know.
Great interview. As an overweight person who has started running I liked this video. Slow progressions are good & consistency is important.
Absolutely, slow progress and consistency is important. Happy to hear you enjoyed this video. Have fun on your runs! Cheers
Thanks! It can take time, good luck with your improving running and health journey. 💪🏻
Jeroen-Pieter van der Vliet thanks. I take the approach that this journey I am on is a life long one... & I am working on making that journey a long one not just 42.2km!
Interesting video. In Jeroen-Pieter's case some things work dofferently than in case of the majority of people: he had to speed up when starting MAF, he ate more fats in the last section of a marathon preparation cycle, others start to eat more carbohydrates. A good example that this sport is very individual and experimenting might be useful.
The long run 75% at or below MAF and then the last section 25% at or above marathon pace is a really good workout: you either fail and bonk, then you know you have to improve more. If you manage to do it, it's a good confidence booster. You can save the high mileage on your body, still you can assess where you are in the process.
Thanks for sharing your preparation details, Jeroen, thanks for keep putting these interviews, Floris!
Thanks Csaba. Yes, Jeroen-Pieter's journey has been inspiring and he surely has learned a lot along the way from his training and racing experiences.
The 180 formula works OK for people in their 30s, but for people in their 20s it probably is too high, and certainly is off for most runners in their 50s and older. Most people will have an actual aerobic threshold around 140, at least when not in peak condition.
@@terraflow__bryanburdo4547 I'll have to disagree with you on that. Look at athletes like Jonathan Walton (2:28 marathon at age 49), Larisa Dannis (2:44 marathoner in her thirties), Jeffrey Silver (3:23 marathoner BQ at age 54), Bill Callahan (2:50 marathoner at age 42), Andy Hooks (2:53 marathoner in his thirties), Zach Bitter (100 mile World Record Holder in 11 hours 19 minutes in his thirties), Michael Ovens, Jay Motley, Csaba Burillák, the list goes on. For the past 7.5 years I've heard thousands of stories of different ages with MAF training, not just athletes in their 30's.
I'm not saying that all of these athletes are strictly following everything that Dr. Phil Maffetone talks about, however they have been able to incorporate some of the principles of MAF training to improve, by building a solid aerobic base without speedwork before adding some higher intensity workouts.
Here are links to several podcasts that describe this in much detail: extramilest.com/podcast/
This is the greatest running podcast ever
here in Brazil, there's a guy with a similar story, from overweight to sub 3 marathoner, he is also the record holder of 100km breaking the previous record by 24min. He trained exclusively by maf and has a nutrition and training channel in youtube, "atletas low carb" . would be great an episode with him. his intagram is @andreburgos and he is a very accessible guy, always helping people here in Brazil in MAf training and nutrition.
How can I listen to this episode without the clicking? Is that a paid upgrade?
J-P's microphone made this very difficult to listen to.
Haha, I wish I had a better audio version, sorry about the clicking sound. We recorded this over Zoom and unfortunately JP's headphones broke, even with several hours in audio post-production, the audio quality was poor. I've learned a lot from this and won't happen again.
Enjoyed the podcast greatly. I may of missed it but when was the left before photo taken? I hope to one day get down to faster maff paces as well
Darren Rutgers 🙏 it was taken in 2009. Patience, consistency and listening to your body can surely help with your journey. All the best
@csaba @floris Thanks. I do also some carb loading but also more fat intake 😉 looks to work fine in the last weeks 😁
Sounds like you've found something that's working well for you! 👍
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So maybe I missed it, But how long was it in between weighing at 242 lbs and running his first Marathon?
2009 was that photo, I believe he said he ran his first marathon in 2015. Many 5k, 10k's and some HM's in between that time frame
I did sauna and back squat for 2 months then suddenly wow I was so strong on all the strength machines. Squna and squqt 4 days a week
Thanks Floris. Another great vid. The "outliers" was eye-opening. I'm 59yo, but my max HR in the 30 minute run test is 177 (using the 220-age would be 161). HR 126 is SOOOO easy (180 minus age plus 5 for already being a runner) and is really just a jog at best - my cadence is only 150 with a .70 stride. If I lengthen my stride or increase my cadence, my HR will go above 126 . I ran a 10k race three weeks ago, with my HR at 158 until my last 1/2 mile when I picked up the pace and my HR was 164 during this period. I *want* to train "right". Not too high of HR and not too low. What do I do?
G’morning, Floris, howru today? Do you have anything on here of a 50+somn runner who’s recently picked up on running or getting back to it? Just wanted to get locked on the “recovery” part and some kind of training sched
Loved to hear you pronouncing his name with proper Dutch accent. Couldn’t find out whether or not you are Dutch. On-topic: loved this video as well. Ever since I discovered your podcasts, you truly inspire me to improve my running by changing my technique by working on my HR monitoring which shows improvements slowly. Keep up the great work Floris! Jaloers op je Engelse taalvaardigheid en je splits in je videos
:D Thank you Wesley, that means a lot to me. I moved to the US 16 years ago, but still have some type of accent haha. Nice work on your running improvements, progress definitely takes time, patience and consistency. Veel plezier met je training. Mocht je ooit in Los Angeles zijn, laat even weten. Groetjes!
Yes Floris has a good combination 😉 My English should be better, but not a priority now 😜
Jeroen-Pieter van der Vliet forgot to mention I am truly impressed by your achievement! Maybe even jealous for such a small amount of interval trainings and tempo runs yet achieving sub 3h results! Ga zo door!
Was his health in good condition rather than being just over weight? Im gonna watch this after work since its a hour long. If you get diabetes or a blood clot or thyroid or something thats crazy like that those are brutal to recover from for running even more maybe. ALso, idk how people with big guts lose all that weight, where does all the skin go ? does their skin go away? I am above my target weight but still in the normal weight zone but can lose 20 pounds if I ever want to have a chance to even run a half in 1:30:00
Real Strategy Gaming Classics I think being overweight and good (or optimal) health don't really go together. There are many serious health concerns with being overweight, some of these negative effects that might not show until later stages of life. No idea about the additional skin 🤷♂️
My health was OK. I had no diabetes or something like that. If someone has diabetes I can imagine it is even harder.
My skin is not overwhelming my body, it's smooth, but I can lose some more body belly fat. I have my ups en downs also.
Skin doesn't go away unless you cut it off. I've lost 70 pounds and have a bit of extra skin around my stomach but nothing that effects my movement. Some people wear compression gear to hold skin in place. Check out Obese to Beast's channel for what that can look like for people who've lost a large amount of weight.
My thighs rub now and im not fat or a runner
Sorry but I stop watching after 5 minutes because of the constant clicking.
Totally get it, I wish I had a better audio version, sorry about the clicking sound. We recorded this over Zoom and unfortunately JP's headphones broke, even with several hours in audio post-production, the audio quality was poor. I've learned a lot from this and won't happen again.
More "normal" people please.😊