I am a recreational hiker and use Maf to build my VO2 max. I see incremental improvement every couple of weeks. For me, the real secret has been to improve my fitness injury-free. Good luck!
Here's what helped me for my Ultras... lots of hill intervals. A small hill with a gradient of 10% and a length of 1 km is sufficient here. And of course the long runs to get used to the extra strain.
lovely video Flora! :) one thing I read recently (in the book ROAR) that I found totally interesting (and poss something I should have realised) is that "when you're dehydrated, you lose blood volume, which causes your blood to get thicker. That therefore makes it harder for your heart to supply that blood to your muscles. As your heart works harder to pump that blood, your heart rate increases". i'm not sure I ever put 2 and 2 together about this. x
Yes this is so interesting isn't it! I never thought that blood could be 'sticky' but it's just one if the reasons being dehydrated can be a real race-ender!
@@FloraBeverley yep, i'd never really put 2 and 2 together like this. I mean, I knew it was important to be properly hydrated but just didn't realise how it really impacted. x
Hope Operation WHAM BAM goes well Flora and that you arrive at the Swedish starting line, where you want to be fitness wise. Don't forget to enjoy the peak summer months.
I started supplementing Creatine a little while ago and both working the heavier weights in the gym and the very intense interval sessions seem to be, not easier, but I'm able to push the final rep that bit harder. Also been looking into Glutamine (muscle recovery) and Leucine (muscle growth, lean body mass) but not decided on it yet. My coach is really strict on the ~80% Z2 training, keeping the easy runs easy is the only way I can be recovered in time for the hard sessions. Currently averaging the highest mileage, 50-60k, since I started running and being disciplined on the easy days is key.
Iv'e been doing low heart rate training for Lakeland 100. Iv'e halved my training in running. But loads more walking. In March I had a PB in the Hardmoors 55. Sub 10 hours in the South Downs way 50 and a PB in the Hardmoors 110. reducing it by 1.5 hours. I am a convert to low heart rate training. At 65 its my best ever year
@@FloraBeverley I started the low heart rate training because ever since i started running I kept injuring myself. When it came to hill work or zone 2 work I had twinges in my old injury. So I don't do that stuff. I just walk the local hills. Running low heart rate with a set program was enjoyable. Generally I look forward to my local 1 hour run (sometimes longer) 5 times a week. And with the strength training which I have never done before, It all came together. Roll on the Lakeland 100. Love the video's by the way
Thank you for this video… exactly what I requested on your other video!! I would love to see how much you would have to do to be ultra marathon ready..
This is great, I agree with your overall strategy, and deploy all of them myself in various ways (though less so on supplements). An ongoing self-experiment, I thought, almost like an auto-ethnography! Definitely interested in joining in with this effort.
Thanks for the vid Flora. I’m training for OCC too. The basics of the plan I am following are pretty similar to yours (hills, hills and more hills, with aerobic workouts). Probably need to improve my nutrition though. Good luck with your training and other events and see you on the start line!
This sounds epic Flora- I’m kind of doing something similar over winter here in NZ! Lower mileage but focusing on all of those other pillars that help me be a stronger runner- and with a big focus on strength work and hill workouts too! One of my favourite hill workouts from my coach is called 3Up1down and I love it- it’s a 10min flat warm up, then doing 3min running up a hill at 9/10 effort with a 1 min jog back down the hill and doing 6-8reps of this, then jog down to the bottom and a 10min CD! Such a tough one but it’s epic in a slightly masochistic way haha!
Ooooh love that! I'd struggle to find a 3 minute hill around here tbh - 2 mins is my max without driving somewhere, but I might try this on a local trail! Brutal 😅
I have been training using MAF for over a year now , got the bug from the Floris / The Extramilist (youtube / podcast) , it works , on the face of it seems a little to simplistic but go down the rabbit hole and its good stuff , having most of my work at MAF following his guide lines and then working with a great local coach for the marathon build shaved 24 minutes off my last marathon. I do not expect that sort of jump again , but the incremements are still occuring (I am getting kind of old so will expect to plato at some point in the next year or so) , however back on point .. MAF works. The only advice I can pass on (as you are much more experianced with running over all) is use the Mark Allen enhanced Calculation over the original Phill Maffatone calc.. and look up Floris /Extramilist , he has great and well informed content.
Thanks for this! I actually got a lactate threshold test done which has given me accurate zones for my runs. They're wayyyyy higher than MAF zones, which is great for me as it makes training a lot more fun.
Loved the video 👌🫶 you're a brilliant speaker, maybe just a tad to fast like your running 🤣🤣 but really helpful & would love to see more on the heart rate training & all the different zones ect, good luck & happy running 🤞😊💚🍀 Ps. Hill work is priceless & helped me so much on my recent half marathon
Very informative video, it seems I’m already doing project BAM haha and have for about 3 weeks now. I’m still taking creatine from one of your previous videos and it really helps along with protein shakes, for low HR running I’ve been doing 40 min to one hour spin bike and keeping in zone 1 and 2 and it’s greatly improved my running as has the advice from yourself, S&C is a game changer. 🙂
@@FloraBeverley yes I agree and it does work, I’ve never felt stronger physically and endurance wise, making a fitness plan to fit it all in helps to keep track and with motivation too, looking forward to seeing your progress over the coming weeks. 😀
@@FloraBeverley hahahaha sorry, so unhelpful! That was super vague cos I was so keen for specifics on every stage! Would love to see more detail on what you're doing for each of the parts of this process, if that makes sense?🙂
Haha yeah I feel ya. I'm allowing myself one non-MAF run a week, but tbh I'm actually really enjoying the chill runs! I'm lucky that I seem to be able to run an OK pace in Z2, like 6mins/km which is fine for me 😅
That's what happened to me. It definitely has benefits, but after a few weeks, the joy of running faded, and it was just a constant session in plodding recriminations. 😂
@@Awesome1914 I think it's the same with a lot of people. Run-walk strategy is not a bad idea if you're coming back from time off for whatever reason, but I understand it could be really boring for some people.
Im sorry, you dont wee out excess protein. Either you use it as energy or store it as fat. If it goes down the toilet you have kidney problems... Other than that what a good video and nice inspiration! 😊
SORRY I literally studied biology at uni, I DID know that but in my waffle momentarily forgot 🥲 you're right, of course BUT it is broken down into urea, which is removed in urine (I think).
@@FloraBeverley well thats okey, we all forget somethings! Yes it is true that a biproduct in the conversion of proteins to usable energy is Urea that is going out with the urine 😊 but its nice to say that consuming extra protein dont JUST go to waste, but actually is a fuel source! 👍 keep up the good work!
@TheHardcoreSniper yes ofc. I think people assume that more protein = more muscle, but that's only up to a point. There are lots of other factors at play!
I’ve done a 10 week (well it didn’t go perfectly but…) zone 2 build up to my 16 week 50k (first ultra) training program. I’m hoping it will help reduce my risk of injury as well as build that aerobic base.
I found that putting duct/ electrical tape over the bottom of my HR step sensor stopped chafing, if that’s any use to anyone. Also, I’m into seeing food that doesn’t look fake/ Instagram worthy!
Really interesting to hear about the supplements you use. Have you looked at Blackcurrant supplements? I took part in a running study which shows there could be benefits for runners.
@@FloraBeverley yes, watched it and it’s really good. Just wondered if this is the “staple” workout you do twice or more times a week and how you schedule these around your running? I usually do a shakeout run after my gym session that helps with recovery (or so I think :)).
Oh what were your symptoms? Before I started running last year I kept getting palpitations and put it downto stress. Now i feel great and the palpitations have almost gone completely it seems and it doesn't feel like it used to.
Ah no poor you! I think for me it was something post-viral. My heart would be at like 170 within a few hundred meters of a run, and if I ran hard it would feel like it was beating out my chest. Same at random times in the 24h after a hard session. I think my body was just a bit ruined from a virus and struggling with the added load. When I got injured and couldn't run very much/only did easy runs, it cleared up! I'm only going back to interval training next week, so we'll see how it fares...
Alrighty comment section!! If yall were running a 50miler. What would your max run/peak week be?? I'm thinking two marathon length long runs (easy pace) a week apart from each other, maybe two. And then a 3wk taper. Thoughts!
Sooooo I think this totally depends on whether you've run ultras before/how much you currently run. FWIW my peak week wasn't any more than 65km for my 52mi race last year. None of my long runs were longer than 3.5h (though I did a multi-day event 5 weeks beforehand which was very long). I did incorporate a lot of gym work and walking though which defo replaced some miles! Would recommend following a training plan to build you up to where you need to be safely. Good luck!
@@FloraBeverley Oo thanks Flora! That's great to know! I did a trail marathon and a 50k last yr but this is a fresh build up. Thanks so much for your vids and inspiration!
@kathleenbolanos good luck with it! I use the Runna app for training plans. I find it v useful esp for working around my schedule & fitting in strength training too! You can use the code FLORA if you want to check it out for free for 2w 🤗
not a bad plan, just listen to your body and get to the start line injury free, I did my first 70 mile race on 15 mile runs, just focused on getting fit and respecting the distance, You'll smash it, just focus on the 'why' and it will get you to the end
How do you know if your HR is measured more accurately than before...? 😂 Don't get me wrong, do what ever you are comfy with. I can guarantee you however that any wrist based Garmin, Polar, etc. is good enough for what you or we as runners need it. If your measured LT1 and LT2 is let's say around 140 and 165 it's still not an exact value. I other words there is enough wiggle room do still set up a good training plan
Unfortunately wrist based HRMs are not accurate - on me, it picks up my cadence, so even on an easy, conversational paced run it'll say HR is 170+ (which it definitely isn't). I tested it during my lactate threshold test and it was indeed wrong. You don't need to do HR training, you can have a perfectly good training plan without, but if you ARE doing HR training, it pays to have accurate data.
Are you kidding me? You already run crazy distances the way normal people pop out to the shops, and now you're talking about project 'Become A Machine'? Heck, I pretty much assumed you were part cyborg _already!_
Heart monitors are for training, not races, and especially not ultramarathons. Garmin is the most comfortable and gold standard of heart monitors use that.
Love the channel: new sub :) There's an update by the way - it's not the case that you max out only 30g protein per meal - that number comes from 30g being needed to initialise muscle protein synthesis, but your body slows down digestion to keep proteins around longer if needed. Ref: ruclips.net/video/Uxqg5O44cAU/видео.html&ab_channel=SiimLand ... studies show there's no issue easing all your protein for the say in OMAD - time becomes irrelevant.
I am a recreational hiker and use Maf to build my VO2 max. I see incremental improvement every couple of weeks. For me, the real secret has been to improve my fitness injury-free. Good luck!
That's awesome! I'm hoping for the same success. I can't seem to get over 60km consistently without injuring myself. Hoping this will help!
Two marathons and an ultra in the next 18 months. One in memory of someone. Hope it all goes well for you. My base starts tomorrow.
Amazing!! Good luck with it all, really hope it goes well 🙏
Excellent strategy Flora. The science of our trail running sport is fascinating. Steve from Scotland.
Good afternoon. Flora, you are a strong runner, all the best to next ultra race.... Let's goooo. Here is my like. A nice week for everyone. ⛰️🏃🌤️
Here's what helped me for my Ultras... lots of hill intervals. A small hill with a gradient of 10% and a length of 1 km is sufficient here. And of course the long runs to get used to the extra strain.
Yay welcome to Sweden in September! Höga kusten is such a beautiful place to run - you're in for a treat!
Thank you for your beautiful energy. You lifted my spirits today. Much appreciated.
lovely video Flora! :) one thing I read recently (in the book ROAR) that I found totally interesting (and poss something I should have realised) is that "when you're dehydrated, you lose blood volume, which causes your blood to get thicker. That therefore makes it harder for your heart to supply that blood to your muscles. As your heart works harder to pump that blood, your heart rate increases". i'm not sure I ever put 2 and 2 together about this. x
Yes this is so interesting isn't it! I never thought that blood could be 'sticky' but it's just one if the reasons being dehydrated can be a real race-ender!
@@FloraBeverley yep, i'd never really put 2 and 2 together like this. I mean, I knew it was important to be properly hydrated but just didn't realise how it really impacted. x
You are definitely the most Beautiful BAM out there! GG! All the best!!
Love each part of what you said. Planning my ultra 50k. Thanks dear
Great video :) Love your mind set and training . CHOPPIN WOOD is my mind set.:)
Hope Operation WHAM BAM goes well Flora and that you arrive at the Swedish starting line, where you want to be fitness wise.
Don't forget to enjoy the peak summer months.
That's the goal! Happy to be outside so much
sounds awesome, really looking forward to this and good luck! One thing i wished i did more would be train more with a race weight bag.
I started supplementing Creatine a little while ago and both working the heavier weights in the gym and the very intense interval sessions seem to be, not easier, but I'm able to push the final rep that bit harder. Also been looking into Glutamine (muscle recovery) and Leucine (muscle growth, lean body mass) but not decided on it yet.
My coach is really strict on the ~80% Z2 training, keeping the easy runs easy is the only way I can be recovered in time for the hard sessions. Currently averaging the highest mileage, 50-60k, since I started running and being disciplined on the easy days is key.
All of that sounds awesome! Well done 👏🏼
Iv'e been doing low heart rate training for Lakeland 100. Iv'e halved my training in running. But loads more walking. In March I had a PB in the Hardmoors 55. Sub 10 hours in the South Downs way 50 and a PB in the Hardmoors 110. reducing it by 1.5 hours. I am a convert to low heart rate training. At 65 its my best ever year
That's amazing! Well done 👏🏼 did the training get more fun after a while? How do you manage hill training?
@@FloraBeverley I started the low heart rate training because ever since i started running I kept injuring myself. When it came to hill work or zone 2 work I had twinges in my old injury. So I don't do that stuff. I just walk the local hills. Running low heart rate with a set program was enjoyable. Generally I look forward to my local 1 hour run (sometimes longer) 5 times a week. And with the strength training which I have never done before, It all came together. Roll on the Lakeland 100. Love the video's by the way
Thank you for this video… exactly what I requested on your other video!! I would love to see how much you would have to do to be ultra marathon ready..
This is great, I agree with your overall strategy, and deploy all of them myself in various ways (though less so on supplements). An ongoing self-experiment, I thought, almost like an auto-ethnography! Definitely interested in joining in with this effort.
Hi Flora. Love the video. Thanks for all the content. Can I ask what brand and model of running watch do you wear? Thanks
I use the garmin fenix 7s Pro 🤗 it's amazing, but so are most of their watches!
Thanks for the vid Flora. I’m training for OCC too. The basics of the plan I am following are pretty similar to yours (hills, hills and more hills, with aerobic workouts). Probably need to improve my nutrition though. Good luck with your training and other events and see you on the start line!
Thank you!! Good luck with the rest of your training. I'm worried I'm not doing enough hills, but it's really impossible with a low HR!
@@FloraBeverley it looks like the gym work you are doing is a fair substitute. Still 12 weeks to go, I am sure you will get there 👍
This sounds epic Flora- I’m kind of doing something similar over winter here in NZ! Lower mileage but focusing on all of those other pillars that help me be a stronger runner- and with a big focus on strength work and hill workouts too! One of my favourite hill workouts from my coach is called 3Up1down and I love it- it’s a 10min flat warm up, then doing 3min running up a hill at 9/10 effort with a 1 min jog back down the hill and doing 6-8reps of this, then jog down to the bottom and a 10min CD! Such a tough one but it’s epic in a slightly masochistic way haha!
Ooooh love that! I'd struggle to find a 3 minute hill around here tbh - 2 mins is my max without driving somewhere, but I might try this on a local trail! Brutal 😅
I have been training using MAF for over a year now , got the bug from the Floris / The Extramilist (youtube / podcast) , it works , on the face of it seems a little to simplistic but go down the rabbit hole and its good stuff , having most of my work at MAF following his guide lines and then working with a great local coach for the marathon build shaved 24 minutes off my last marathon. I do not expect that sort of jump again , but the incremements are still occuring (I am getting kind of old so will expect to plato at some point in the next year or so) , however back on point .. MAF works. The only advice I can pass on (as you are much more experianced with running over all) is use the Mark Allen enhanced Calculation over the original Phill Maffatone calc.. and look up Floris /Extramilist , he has great and well informed content.
Thanks for this! I actually got a lactate threshold test done which has given me accurate zones for my runs. They're wayyyyy higher than MAF zones, which is great for me as it makes training a lot more fun.
A good way to increase weekly mileage is to do double days, an easy six in the evening for example. It takes more time up though but .....😮
Done 2 double days already this week! Agreed that they're great but boy do they take up a lot of time 😂
The slow long runs are key to avoiding injuries.
Loved the video 👌🫶 you're a brilliant speaker, maybe just a tad to fast like your running 🤣🤣 but really helpful & would love to see more on the heart rate training & all the different zones ect, good luck & happy running 🤞😊💚🍀
Ps. Hill work is priceless & helped me so much on my recent half marathon
Haha sorry! New video on this coming next week!!
Very informative video, it seems I’m already doing project BAM haha and have for about 3 weeks now.
I’m still taking creatine from one of your previous videos and it really helps along with protein shakes, for low HR running I’ve been doing 40 min to one hour spin bike and keeping in zone 1 and 2 and it’s greatly improved my running as has the advice from yourself, S&C is a game changer. 🙂
That's amazing, well done you!! Project BAM will take over the world 🙌
@@FloraBeverley yes I agree and it does work, I’ve never felt stronger physically and endurance wise, making a fitness plan to fit it all in helps to keep track and with motivation too, looking forward to seeing your progress over the coming weeks. 😀
I don't currently use any supplements, but creatine would be one I might consider.
Good luck with your training and races 🍀
Yessss more specifics please! 💪
Ok! Like what? 😅
@@FloraBeverley hahahaha sorry, so unhelpful! That was super vague cos I was so keen for specifics on every stage! Would love to see more detail on what you're doing for each of the parts of this process, if that makes sense?🙂
Staying in zone 2 is SO hard. I can't imagine doing that for most runs, like Maff recommends as it would destroy my joy in running. 😂
Haha yeah I feel ya. I'm allowing myself one non-MAF run a week, but tbh I'm actually really enjoying the chill runs! I'm lucky that I seem to be able to run an OK pace in Z2, like 6mins/km which is fine for me 😅
Zone 2 is like walking for me, any running and its straight to zone 3...
That's what happened to me. It definitely has benefits, but after a few weeks, the joy of running faded, and it was just a constant session in plodding recriminations. 😂
@@Awesome1914 I think it's the same with a lot of people. Run-walk strategy is not a bad idea if you're coming back from time off for whatever reason, but I understand it could be really boring for some people.
@kellybenedetti2137 yeah I can imagine this. I just have to do 4 weeks, and am allowing myself one non-Z2 run a week so I can have funnnnn
Im sorry, you dont wee out excess protein. Either you use it as energy or store it as fat. If it goes down the toilet you have kidney problems...
Other than that what a good video and nice inspiration! 😊
SORRY I literally studied biology at uni, I DID know that but in my waffle momentarily forgot 🥲 you're right, of course BUT it is broken down into urea, which is removed in urine (I think).
@@FloraBeverley well thats okey, we all forget somethings! Yes it is true that a biproduct in the conversion of proteins to usable energy is Urea that is going out with the urine 😊 but its nice to say that consuming extra protein dont JUST go to waste, but actually is a fuel source! 👍 keep up the good work!
@TheHardcoreSniper yes ofc. I think people assume that more protein = more muscle, but that's only up to a point. There are lots of other factors at play!
I’ve done a 10 week (well it didn’t go perfectly but…) zone 2 build up to my 16 week 50k (first ultra) training program. I’m hoping it will help reduce my risk of injury as well as build that aerobic base.
That's awesome, I'm hoping the same!
Cool Video!
I found that putting duct/ electrical tape over the bottom of my HR step sensor stopped chafing, if that’s any use to anyone. Also, I’m into seeing food that doesn’t look fake/ Instagram worthy!
Good shout! Haha ok will try to share more
Really interesting to hear about the supplements you use. Have you looked at Blackcurrant supplements? I took part in a running study which shows there could be benefits for runners.
Oh that's interesting, can you link the study? I'd love to read! :)
I missed you so much ❤
i would love to know the settings on your watch for all the running & events
The body can process A LOT of protein in one sitting, it will just take longer the more you have.
Cool vid Flora! (not even watched through yet).Bam bam bam !
I see you are wearing 2 watches? What other watch (not the whoop) are you wearing ?
Garmin fenix 6s pro solar! Thinking of upgrading to the 7s soon but this one is fab 👌
A strength training specific video would be good 😊
Did you watch the one I did recently? Should help if not!
@@FloraBeverley yes, watched it and it’s really good. Just wondered if this is the “staple” workout you do twice or more times a week and how you schedule these around your running? I usually do a shakeout run after my gym session that helps with recovery (or so I think :)).
Oh what were your symptoms? Before I started running last year I kept getting palpitations and put it downto stress. Now i feel great and the palpitations have almost gone completely it seems and it doesn't feel like it used to.
Ah no poor you! I think for me it was something post-viral. My heart would be at like 170 within a few hundred meters of a run, and if I ran hard it would feel like it was beating out my chest. Same at random times in the 24h after a hard session. I think my body was just a bit ruined from a virus and struggling with the added load. When I got injured and couldn't run very much/only did easy runs, it cleared up! I'm only going back to interval training next week, so we'll see how it fares...
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Alrighty comment section!! If yall were running a 50miler. What would your max run/peak week be?? I'm thinking two marathon length long runs (easy pace) a week apart from each other, maybe two. And then a 3wk taper. Thoughts!
Sooooo I think this totally depends on whether you've run ultras before/how much you currently run.
FWIW my peak week wasn't any more than 65km for my 52mi race last year. None of my long runs were longer than 3.5h (though I did a multi-day event 5 weeks beforehand which was very long).
I did incorporate a lot of gym work and walking though which defo replaced some miles!
Would recommend following a training plan to build you up to where you need to be safely. Good luck!
@@FloraBeverley Oo thanks Flora! That's great to know! I did a trail marathon and a 50k last yr but this is a fresh build up. Thanks so much for your vids and inspiration!
@kathleenbolanos good luck with it! I use the Runna app for training plans. I find it v useful esp for working around my schedule & fitting in strength training too! You can use the code FLORA if you want to check it out for free for 2w 🤗
@@FloraBeverley thanks! I'll look it up!
not a bad plan, just listen to your body and get to the start line injury free, I did my first 70 mile race on 15 mile runs, just focused on getting fit and respecting the distance, You'll smash it, just focus on the 'why' and it will get you to the end
Where did you get your bloods done?
I got a kit from Forth Edge - I'm not sure it still works, but the discount code EDGEFLORA15 might get you 15% off!
How do you know if your HR is measured more accurately than before...? 😂
Don't get me wrong, do what ever you are comfy with. I can guarantee you however that any wrist based Garmin, Polar, etc. is good enough for what you or we as runners need it.
If your measured LT1 and LT2 is let's say around 140 and 165 it's still not an exact value. I other words there is enough wiggle room do still set up a good training plan
Unfortunately wrist based HRMs are not accurate - on me, it picks up my cadence, so even on an easy, conversational paced run it'll say HR is 170+ (which it definitely isn't). I tested it during my lactate threshold test and it was indeed wrong.
You don't need to do HR training, you can have a perfectly good training plan without, but if you ARE doing HR training, it pays to have accurate data.
Are you kidding me? You already run crazy distances the way normal people pop out to the shops, and now you're talking about project 'Become A Machine'? Heck, I pretty much assumed you were part cyborg _already!_
hahaha thanks, but I'm SO far off where I want to be! Hopefully I'll get there soon enough :)
Heart monitors are for training, not races, and especially not ultramarathons. Garmin is the most comfortable and gold standard of heart monitors use that.
Sweden the best country out there-back on July-u won’t want to come back
I'm super excited. Hoping it won't be too cold in September!
Love the channel: new sub :) There's an update by the way - it's not the case that you max out only 30g protein per meal - that number comes from 30g being needed to initialise muscle protein synthesis, but your body slows down digestion to keep proteins around longer if needed. Ref: ruclips.net/video/Uxqg5O44cAU/видео.html&ab_channel=SiimLand ... studies show there's no issue easing all your protein for the say in OMAD - time becomes irrelevant.
50-60kms a week I 112 in a mouth need 2 step it up 😂😂😂
Haha well I'm not doing that much atm!
You seem stressed. Breathe and talk slower. Makes for among other things more enjoyable videos. That is my opinion.
When it comes to protein, I recommend checking out the interview by Don Layman on protein. Best of luck, interesting video!