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Episode Info: 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]  Andy’s thoughts on different types of nutrition [47:10]  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] 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] Recommendations for runners looking to improve in their training and racing [1:22:20] 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] How to think bigger with running? Our imagination is our limitation [1:33:34] Items and people mentioned: Myspring energy Andy takes Hi Lyte salt tabs Andy takes  The bone broth Andy takes for sodium and potassium Vespa and UCAN Floris is experimenting with Water aqua plyometrics Elevate for Strava plugin Klimat App plugin for Strava Vitamix blender Dr. Teal's Epsom salt Altra shoes Andy runs in Floris 2:57 marathon video with Go Pro Floris 100 mile run video Boston Marathon Chicago Marathon New York Marathon Houston Marathon Big Foot 200 Barkley marathon CIM Marathon Floris ice bath Calm meditation app Mark Cucuzzella running form Extramilest FB Group Marathon PR Program People mentioned Kilian Jornet Burgada Dr. Mark Cucuzzella Dr. Phil Maffetone Mark Allen  Bill Callahan Laird Hamilton Calvin and Josh Sambrook Pete Kostelnick You might also enjoy: Dr. Phil Maffetone about Heart Rate Training, Nutrition and Recovery Dr. Mark Cucuzzella on MAF HR Training, Running Form & Injury Prevention How to Run a Faster Marathon with Bill Callahan You can find me, Floris Gierman here:  Strava YouTube Weekly newsletter with Running Tips and Racing Strategies Podcast Instagram Facebook (Private Group) Facebook (Personal) Twitter ...
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