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Background in running and his
first experience with marathon running [6:40]
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What changed when Andy
discovered low heart rate training and building an aerobic base
[10:20]
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Some of the
injuries and experiments that didn’t go according to plan
[13:40]
-
Improvements Andy started
seeing [15:40]
-
Andy’s experiment with a 48 hour fast,
followed by trying to qualify for the Boston marathon fasted
:D [18:40]
-
Andy’s
nutrition and race strategy for his current 2:53 personal best
[24:40]
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Importance
of hydration and getting in enough sodium and potassium
[30:10]
-
Andy drinks bone broth before
and after some of his long runs in hot weather [33:10]
-
Energy gel discussion with
Myspring, GU, Vespa, Ucan, etc [34:10]
-
What Andy’s
training looks like for the Berlin Marathon, Houston Marathon
and Big Foot 200 [37:30]
-
How Andy integrates the MAF 180
formula in his training [39:10]
-
Andy values
his training consistency over intensity, since it’s less stressful
on the body [31:00]
-
Integrating speedwork into
you [42:25]
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Andy’s thoughts on different types of
nutrition [47:10]
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Impact of weather on your
training and racing [54:02]
-
Andy uses water aqua
plyometrics a few times a week [55:40]
-
How Andy’s
job as emergency nurse has opened his eyes about the nutrition
[59:40]
-
HR specific training at higher
intensity [1:05:10]
-
Recovery
tools and workouts that Andy uses with hot epsom salt baths, hot
sauna, light stretches and the right micronutrients
[1:10:10]
-
Andy sleeps 7 hours a night and
gets into REM sleep quickly, this feels enough
[1:12:10]
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Recommendations for runners
training mostly at low heart rate [1:14:21]
-
Floris talks about getting back
into his training cycle and gaining fitness again
[1:17:55]
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Recommendations for runners
looking to improve in their training and racing
[1:22:20]
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Importance of proper running
form and how to improve it [1:25:20]
-
For
athletes in their 50’s, 60’s and older who train at low hr, proper
running form at low HR can be challenging, some thoughts on this
[1:27:50]
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How to think bigger with
running? Our imagination is our limitation [1:33:34]