-
Jason’s
background, a bit overweight in his twenties [3:15]
-
His stress
fracture injury [5:30]
-
How he combines
running while working full time, being a husband and dad to 2 young
daughters [6:10]
-
Jason’s first
marathon experience in 2009 at the Hamburg marathon in 3:13 [8:20]
-
Bonking spectacularly at mile 17
{11:20]
-
Jason’s
approach for his next marathons from there [12:45]
-
Current PR’s [16:40]
-
How Jason has
been able to continue improving from 3:13 marathon to 2:21
marathon so far [17:59]
-
How Jason goes
about Heart Rate Training [22:00]
-
Jason’s VO2Max
70, Max HR 198 and MAF 147 [24:35]
-
Measuring
aerobic efficiency [27:00]
-
The fine line
between stress and fatigue levels [28:00 ]
-
Data analysis
with Elevate Strava plugin with fitness
vs fatigue [31:20]
-
Marathon
tapering data and thoughts [34:30]
-
Power meters on
a bike vs running [35:30]
-
Jason runs with
a Garmin watch 645 [37:10]]
-
Calculating fluid loss + calories lost,
so burn rate at different intensities. (540 * fluid
loss(kg)) / (distance(km) * body mass(kg) * 0.75). For
example, a run Jason did recently: (540 * 1.27) / (12.9*65.45
* 0.75) = 1.08kcal/km/kg [39:10]
-
Thoughts on
carb depletion and carb loading around a marathon
[41:20]
-
His average HR
during marathon races is 174 to 177 [44:12]
-
How Jason
trains forheat acclimatization [45:00]
-
Training to
reduce your body temperatures, improving sweat rate, developing
sweat glands, increase VO2Max, etc [46:00]
-
Floris’s experience with sauna training with
heart rate monitor [50:50]
-
How much sleep
Jason gets per night [52:20]
-
Aerobic
efficiency - number of beats per mile [53:50]
-
Tanda equation
for marathon prediction times [55:30]
-
How Jason goes
about rest days and limiting chance of injuries
[56:25]
-
HowJason previously got a
stress fractures by building too quickly and training too fast
[58:45]
-
Jason's experiment with plant based diet
[59:40]
-
The nutrition that works best for
Jason in his training cycles
[1:00:35]
-
Tracking
nutrition on an app 1:00:45
-
50-60% carbs, rice, potatoes, muesli,
grains, fish, vegetables, fruits [1:01:30]
-
Cross training and why
Jason doesn’t do much of it
[1:03:50]
-
What Jason
would do differently if he was a full time athlete
[1:04:38]
-
Peak training
weeks with 14 - 15 hours of running, up to 130 miles / 209km a week
[1:05:10].
-
His favorite
speed training workouts [1:06:36]
-
His race strategy going into the
London Marathon on Sunday with Sub 2:20 goal
[1:09:42]
-
The best way to
start a marathon on race day [1:11:05]
-
What Jason does
when he hits tough spots in a race [1:13:20]
-
Jason
represented England in the 2016 Toronto Marathon
[1:15:30]
-
Recommendations
for other marathoners looking to improve [1:17:20]
-
Other races on
Jason’s bucket list and transitioning into Ultra distances
[1:20:45]