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Heart Rate Training with

Jason Cherriman is a 38 year old elite runner from Leeds in the UK (Strava:   / strava  ) His current marathon PB is 2:21:51 and he is trying to break 2:20 at the London Marathon this Sunday! In today’s Extramilest Show, he shares many recommendations for marathoners of different levels who are looking to improve. We take a deep dive into heart rate training, aerobic development, measuring various data points, heat training, tapering and much more. Background stats Jason: * His max heart rate tested in a lab is 198 * His vo2max during the test was 70 * MAF hr is 147 (180 - 38 + 5) * In the past 10 weeks he ran an average of 111 miles (179km) per week, that’s about 14 hours a week, 2 hours a day * 75 to 80% of his runs at low HR (140 or below) * His average HR during marathon races is 174 to 177 * PR's - marathon in 2:21:51, half marathon in 68:55, 10k in 32:05 and 5k in 15:37. I learned a lot on today’s episode and made many notes for my own upcoming training blocks. LINKS: * Jason on Strava -   / strava   * Jason’s Blog - Running Obsessive - http://runningobsessive.blogspot.com * Advanced marathoning book - https://amzn.to/2W39U5W * Run with Power Book by Jim Vance - https://amzn.to/2vl7zYd * Elevate extension for Chrome to plug into Strava - http://bit.ly/2L3Weqc * Garmin watch Forerunner® 645 - http://bit.ly/2vnOfK4 * Garmin HRM-Run™ - http://bit.ly/2PykcZq * Polar watch M430 - http://bit.ly/2PsRbOH * Nutrition tracking app My Fitness Pal - https://www.myfitnesspal.com/ * Tanda Race Predictor - https://tandaracepredictor.com/ * Renato Canova - Italian running coach - https://en.wikipedia.org/wiki/Renato_... * Comrades Marathon South Africa - http://www.comrades.com/ * New York Marathon - https://www.tcsnycmarathon.org/ * Boston Marathon - https://www.baa.org/ SHOW NOTES * Jason’s background, a bit overweight in his twenties [3:15] * His stress fracture injury [5:30] * 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] * 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 for heat 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] * How Jason 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] * What Jason would do differently if he was a full time athlete [1:04:38] * 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] * 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] ------------ YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Personal Best Program: https://www.pbprogram.com/ ► Strava -   / strava   ► Website - https://extramilest.com ► Podcast - https://extramilest.com/podcast/ ► Instagram -   / florisgierman   ► FB group - https://bit.ly/2M3qP40 Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT