Kofuzi on MAF Training, Frustrations and Running Progress

There are many different ways athletes can improve their running. One of these ways is MAF training. Kofuzi shares his experiences with low heart rate training, slowing down initially from a pace of 7:30 min / mile (4:39 min / km) on his daily runs to 11:00 - 11:30 min / mile (7:08 min/km) at MAF heart rate.

We also talk about his running progress, the world of vlogging, his favorite training and racing tools. family life and adjustments made around the current pandemic.

FIND KOFUZI HERE:
* YouTube -    / kofuzi  
* Instagram -   / kofuzi  
* Strava -   / strava  
* Twitter -   / wordofko  
* Facebook -   / kofuzi  

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

LINKS AND TOOLS MENTIONED:
* Hal Higdon training plan - https://www.halhigdon.com/
* Jeffrey Silver – Extramilest interview - https://extramilest.com/24
* Low heart rate training – after 100miles (Kofuzi video) -    • Low Heart Rate Training - After 100 M...  
* MAF Training - after 250 miles (Kofuzi video) -    • Low Heart Rate Training After 250 Mil...  
* MAF Training - after 500 miles (Kofuzi video) -    • Maffetone Low HR Training After 500 M...  
* MAF Training - after 838 miles (Kofuzi video) -    • Maffetone Low HR Training After 838 M...  
* MAF Training - after 1000 miles (Kofuzi video) -    • Maffetone After 1,000 Miles  
* Maffetone – Extramilest resources -    • Heart Rate Monitor Training and Dr. P...  
* Polar Vantage V - https://www.polar.com/us-en/products
* Polar Flow - https://flow.polar.com/
* Suunto heart rate belts - https://www.suunto.com/en-us/Product-...
* Polar heart rate sensors - https://www.polar.com/us-en/products/...

SHOW NOTES
* Kofuzi’s background / bringing up the rear / pole vault [3:40]
* Couch to marathon! done that, thanks and… stop [6:30]
* Getting back into running [10:35]
* Changing-up training / new marathon goals [13:50]
* Training on Nike Team / endurance vs speed work [16:25]
* Jeffrey Silver, Dr. Phil Maffetone [18:40]
* First 100 miles of low HR training [19:50]
* Optical HR monitor vs chest HR strap [22:15]
* The motivation to keep trying / new goals [23:40]
* Progress in low HR training [25:30]
* To the present [28:00]
* MAF formula [31:45]
* Sleep and stress as factors to training and running [33:00]
* Training volume [34:25]
* More on sleep - as a recovery tool [36:15]
* Making it all happen – parenting, training, creating content [41:10]
* Current context of pandemic [44:05]
* Running tools (watch, heart rate monitor) [47:10]
* HR training in relation to physical and weather conditions [50:55]
* Needing the bathroom [52:10]
* Training adjustments relating to cancelled events [54:15]
* Ways to boost immune system in current health climate [57:40]
* Run more! Base building [59:50]

There are no sponsors for this podcast. If you are looking for a running training program, focused on low heart rate training and some higher intensity workouts, check out my online training program. Right now is a great time for base building especially when you’re running mostly solo. More info at https://extramilest.com/marathon/