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