Hi there, I’m Floris Gierman from extramilest.com. I talk about marathon running and becoming a faster, healthier and happier athlete. Many athletes want to run a Sub 3 Hour Marathon, Boston Qualifier or Marathon PR, but they do not know how to accomplish this. You’ve come to the right place! I ran my first marathon in 4 hours 11 minutes and it was a miserable experience. 5 years later I ran the Boston Marathon in 2 hours 44 minutes, a PR by 87 minutes and it felt great! Over the years I’ve done a lot of research, conducted countless self-experiments, and surrounded myself with some of the brightest minds in health, fitness and endurance sports. I’ve learned how to become a faster, healthier and happier athlete. Subscribe and you’ll get a weekly newsletter with Strategies and Mindsets from best selling authors, world class athletes, coaches, and me, Floris Gierman. Enjoy!
Lessons from this week’s MAF test
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Hey Reader, One of my favorite ways to measure my fitness and progress is a MAF test. Here’s how it works:
So why did I do it now? Well... 9 months ago I completed the 6 World Marathon Majors (here is a video with my lessons learned) and I haven’t been running very consistently since. Instead, I’ve been more active in the gym and playing pickleball, while still getting some road and trail runs in. So after a break from racing... This week I decided on my next race adventure (probably in Spring) and started training more consistently again. Here’s what stood out to me during the test: 1. My HR and my mind are connected I noticed that when my mind was racing, my heart rate crept up. But when I calmed my thoughts, slowed my breathing, or zoned out a bit, my HR came down. 2. Getting a feel of your perceived effort takes practice For this test, I aimed to keep my heart rate below 180-age (42) = 138 beats per minute. I skipped using a heart rate alarm this time and just glanced at my watch occasionally (this helps me be more in the flow and less distracted). The downside is, my HR readings vs perceived effort were a bit off. Sometimes I'd look down and see my HR was 145 bpm — too high! Other times it was 131 bpm — too low. It reminded me that learning your body’s signals takes time and patience. 3. Sunrise runs are the best! I planned my run to catch the sunrise, and it made all the difference. It recharged my mind, helped me run calmly, and reminded me how much I love running. Before you go on your next MAF test, here are a few tips:
For me, this MAF test was a simple reminder: small steps, taken consistently, add up. Give it a go, and let me know how it goes! Cheers, P.S. Tools like the MAF test are just the beginning... Inside the PB Program, we go even deeper with structured plans, live support, and 1,200+ runners all working toward their best. Start building your progress today. See what’s inside! (there's a special holiday offer currently) |
Floris Gierman | Extramilest
Hi there, I’m Floris Gierman from extramilest.com. I talk about marathon running and becoming a faster, healthier and happier athlete. Many athletes want to run a Sub 3 Hour Marathon, Boston Qualifier or Marathon PR, but they do not know how to accomplish this. You’ve come to the right place! I ran my first marathon in 4 hours 11 minutes and it was a miserable experience. 5 years later I ran the Boston Marathon in 2 hours 44 minutes, a PR by 87 minutes and it felt great! Over the years I’ve done a lot of research, conducted countless self-experiments, and surrounded myself with some of the brightest minds in health, fitness and endurance sports. I’ve learned how to become a faster, healthier and happier athlete. Subscribe and you’ll get a weekly newsletter with Strategies and Mindsets from best selling authors, world class athletes, coaches, and me, Floris Gierman. Enjoy!
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