MAF Low Heart Rate Success with Maria Lurenda Westergaard
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- Опубликовано: 28 июн 2024
- Thanks to LMNT for sponsoring this video! Visit drinklmnt.com/FLO to get your free LMNT sample pack with any purchase. Maria Lurenda Westergaard is a runner, a Doctor of Medicine & member of our Personal Best Program. She shares her journey with MAF low heart rate training.
#maffetone #zone2 #zone2training #lowheartrate #MAF
CHAPTERS:
00:00 Compare to yourself
02:38 Sponsor: LMNT
03:50 Welcome Maria! Running and background.
05:34 Relocating to Europe from the Philippines, Medical work, Boston Strong
09:05 Maybe I should run a marathon!
11:37 Early stages of Maria’s running journey
15:04 Developing as a runner, using your strengths to improve confidence
18:39 Comparison should be inspiring!
21:06 MAF improvements, data over time
23:40 Other forms of success
25:19 Health first, running performance will follow..
27:39 Energy level after running, heart rate indicators
29:16 4 areas of tracking: stress, sleep, nutrition & strength
42:00 Benefits of data and journaling
43:48 Coffee and Floris’ upcoming Berlin Marathon
45:48 Valencia Marathon
51:00 Different types of runners, what really matters?
58:28 Health concerns, running with grief (Copenhagen & Guam)
1:05:00 Calm and low heart training, problem-solving while running
1:07:44 Lessons from low heart training journey, future goal: Marathon at 80!
1:14:00 Find out more about Maria
1:15:35 Closing thoughts
FIND MARIA HERE:
► Marathon at 80 (website) - marathonat80.com/
LINKS AND TOOLS MENTIONED
► Marathon at 80 (website) - marathonat80.com/
► Dr. Stephen Seiler on 80/20 Training | Extramilest Show #50 - bit.ly/3pIOWx4
► Lori Harder - loriharder.com/
► Team Hoyt - teamhoyt.com/
► Team Twin / Team Tvilling (Denmark)- denmark.dk/people-and-culture...
► Berlin Marathon - www.bmw-berlin-marathon.com/en/
► Valencia Marathon- www.valenciaciudaddelrunning....
► Copenhagen Marathon - copenhagenmarathon.dk/en/
► Boston Marathon - www.baa.org/races/boston-mara...
► Continous Glucose Monitor- bit.ly/3Xebylh ($25 off with code FLO25)
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Podcast: extramilest.com/podcast
► Personal Best Program: www.pbprogram.com
► My weekly newsletter: extramilest.com/subscribe
► Strava: / strava
► Instagram: / florisgierman
► Website: extramilest.com
► Website: pathprojects.com
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ABOUT THE EXTRAMILEST SHOW: A podcast and RUclips channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
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🚨GIVEAWAY!! Win a box of LMNT Electrolyte Drink Mix. To enter, subscribe to my RUclips channel & comment: what was your favorite takeaway, lesson or quote from this video? 2 winners will be picked by August 30th from the RUclips comments.🚨
To learn more about our running coaching program, from 5k to marathons and ultra distances, visit PBprogram.com, that is the Personal Best Program at www.pbprogram.com 
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*🚨GIVEAWAY!! Win a box of LMNT Electrolyte Drink Mix. To enter, subscribe to my RUclips channel & comment: what was your favorite takeaway, lesson or quote from this video? 2 winners will be picked by August 30th from the RUclips comments. 🚨*
Floris, your RUclips channel has personally been a wonderful motivator in getting over an injury and back to making progress.
Over training had lead to a calf tear that ultimately made me re-examine my methodology. I found your channel, embraced MAF training and am much happier and healthier as a result. - 32lbs and counting. Thanks
Patience and discipline is the key for LHR training success! Journaling and analysing results is helping performance in the future.
I love this quote, “It’s not what energy you have to give to the run, it’s what energy the run can give to you.” Excellent words Maria! 27:54
Totally, spot on Scott!
These type of videos are my absolute favorite. Listening to Maria talk about us back of the pack runners brought tears to my eyes. So many feelings. So much wisdom. ❤
"Compare yourself with who you were 10 years ago" Love it
Great to hear walking and running is not just for the elite. I am 80 and started doing the zone 2 .So for me that is a medium walk and HR of about 104 .so far feel I am getting a little better.
a newbie runner here from the Philippines. Great to see a fellow Filipino in the person of Dr. Maria in your podcast! Been in a marathon watching your videos lately Floris and running every day at my MAF heart rate since finding one of your video last 2 weeks ago. Also, I am a lowcarber since late 2021, so I can definitely say that I am already fat adapted still needs to build a good aerobic base. Thanks to you!
2024. Thank you Dr. Lurenda - Westergaard. Truly inspirational.
Truly appreciated the observations at 52:00 about different kinds of runners. As a person who is always at the back of the pack and trying not to get pulled off the course for time cutoff…wow. It is so true that there is something so powerful about being surrounded by people who are giving it their all for six and seven hours. These are people with inspirational stories of overcoming and a heroism of its own kind.
I really enjoyed how insightful this interview was. I love the idea of having the mindset to compare with my past self. That is something I'll be taking with me on my runs! Thanks, Maria & Floris!
I really enjoy your interviews. Maf helped me qualify for Boston 9 years ago with hardly any speed work with a 3:24:48.8 at 49 yrs 7 months
Love hearing other people’s different stories. Thanks for sharing Maria 😁
Happy to hear that Ed! Maria surely shared a lot of great insights in this episode. Enjoy your running journey!
I think I'm gonna have to join Maria at Marathon80 because that'll probably be when i might get a chance at Boston as well. What a wise woman🙌
What an excellent interview with Dr Lurenda! Thank you for sharing your running experience. This was so motivating ❤
So inspirational! I wanna be like you and run a marathon at age 80. Running is soooo good for my soul.
I love hearing from lots of different kinds of folks but it's so positive for me, as a new to the trail runner who is a big dude, to hear really inspiring stories from normal folks doing their thing running MAF, and improving.
Fellow Filipino. Wow I am inspired. My 140bmp is 14:30min/mile and I am not happy with that but I am very inspired and I won’t stop training! Thank you!
I love the idea of leaning into the thing that brings you fear. It is this philosophy that challeneged me to document my own low heart rate journey to a 100 mile race. Thank you for sharing and inspiring.
Another inspiring interview- thank you! I was really moved by the story about running with her brother after her father passed and what she’s learned from “back of the pack” runners. Big takeaways for me were to appreciate how running helps you tap into a deeper wisdom to cope with life better, patience- take the long view, and persistence! 💕
I love the approach Maria has to journaling and the areas that she looks at. I started to copy this to evaluate how I am progressing. It reminds me of why some weeks feel good and some feel bad.
Just love the insight to challenge her fear in such a positive way
Great stuff! I love hearing about how marathons honor the last place finisher. My favorite quote: "You just do your best, and you learn along the way. You just have to start."
This was great!! So much wisdom 💐
Love the story!! Thank you for sharing 🎉
Thank you so much, Maria, for sharing your insights and wisdom! From the start of your running journey, to the many stories we bring to our running no matter the pace levels, to how running helped you through your father's passing, and your four lessons learned of being and accepting yourself, patience, journaling, and persistence, this was very inspirational and yes, to marathon at 80!! 🙌🏾
Very inspirational... I can identify to all of this as a slow runner myself...
A lovely interview. Thank you Maria for sharing her story.
So inspiring video, thanks Maria and Flo
Thank you. Maria’s story is very inspirational.
Top takeaway: Lifelong learning isn't just confined to the academic or cognitive; the body is just as capable of adaptation to new information (through mindset and movement). Great interview!
Thankyou for sharing your experiance and your ongoing journey Maria. very posative 100% agree with Floris
Really enyojed listening to this conversation. So many insights and reminders, thanks to both of you. Main key point for me is thinking long term, really long tearm. It is so true that you make different choises and that the continuety and enyojing the prosess is so much easier when thinking long term, and more on health than on paces and such.
Really enjoyed the interview with Maria 😊❤🎉
Awesome episode covering the journey of Maria. Thanks Maria for sharing your journey and really inspiring to continue the journey of Health first and rest will follow. Personal best program is not for temp goals or 16 week plan.. its all round program covering all aspects of being healthy, Happy and strong with great support. Thanks Floris for covering another great episode. Loved the line of always compare with your previous version and progress .
Listening to Maria was humbling. Such wise words. Thank you both ❤
So inspiring. Especially the insights about back of the pack and how all runners have their own story. Personally I am where Maria was 10 years ago - just starting out on my running journey. Stories like these are so motivating and makes me happy in my running life.
Meget inspirerende, Maria. Det er et af de bedste interviews jeg har set, og bekræfter mig i, at jeg er på rette spor. Tak❤
Glad to see how MAF training is working in many runners out there.. !!! My first LMNT order is in now. I'll share them with my family. Thanks Floris!
Great perspective!
Glad you enjoyed it Mandy!
Enjoyed this interview and thank you Maria for sharing your story! Lots of wisdom and I agree, every runner has their own story. ;-)
Comparing my self to the me years back ,it is a another big lifter and confidence booster,my takeaway, Thanks
Such a great story
Thank you Floris & Maria. Very inspiring story! Been training low HR myself for 6 months and would love to join your PB program after Berlin Marathon this year.
Great story, made me think deeper about my reasons to run. Thank you.
This is inspiring! Thank you very much for all the content!!!
Glad you enjoy it Daniel!
🥰🥵Thank you, for sharing your experience, really helps me get past my own thoughts and obstacles as I tread toward my goals. One of my favorite parts was even when spectators and tents are gone, you and fellow runners kept going! Discovering these videos is part of my training and motivates me everyday.
M. ( Chicago Marathon 23)
This video resonates with me so much! Great interview!
Wow, Maria is amazing... Thank you so much for sharing your experience with us!
She really is. Glad you enjoyed it!
Wow, this is inspiring.. I am also from the Philippines and I just recently started running. I have yet to start using MAF..
Floris, you legend! Loving the pod lately. Looking forward to the HRV guest next. From this one, I think measuring success as healthier through metrics like resting Hr. My resting Hr was in the 60s when I started MAF sept 2020 and it’s 45-48 and it’s been down to low 40s before . Healthy heart :)
Great improvements in resting HR. Happy to hear that. Keep doing what you're doing!
Excellent episode Floris, and Maria … Maria, you’re an amazing storyteller, and I love your story and following your journey. I recall your post on the Valencia marathon, and you shared the challenge as a positive, which we all can learn to be better at. My takeaway, and I totally agree with Maria and Flo, running is more than race times, some like Maria, discover this quickly, some never. You will run Boston at 80!
Yes Todd, Maria is an amazing storyteller indeed. Excited for her Boston at 80 journey.
Thanks, Floris. It was great to hear Maria's story.
Our pleasure!
Very inspiring. I enjoyed it 🙏🏽
Glad you enjoyed it!
The interview with Maria was fantastic. There was so much good advice and her path is inspiring. We can learn so much from everyone’s journey, not just the elites. In fact the stories from non elites are much more relatable for me. My big takeaways are 1) thinking long term, and 2) journaling. Maria has motivated me to start this practice. Floris I am going to email you regarding your pr program.
"Health first and running performance will follow" putting health first in running is super important. It helps prevent injuries and makes sure you can keep running for the long haul. So, take care of your body, and it'll take care of you on the track! 🏃❤️
Fantastic interview ❤ thank you ❤🇨🇦
What an inspiring interview. 🙌
I am training for New York Marathon and listening this has given me a greater perspective. I was feeling out of it, like I will not achieve the time I was setting for self, but listening to this has helped know that I need to focus on going out, taking in the mileage and looking for something greater than time to aim at. Thanks you.
Happy to hear that. Hope to run into you in NYC. Enjoy your training and race day.
Love that you have a regular person like myself so I can relate...
Happy to hear that. Here is another similar video you might enjoy as well: ruclips.net/video/nW9t3fbMSPc/видео.html
Really interested with the program. Will definitely check on It.
Love that health comes first. That she’s on no medications for diabetes.
It’s hard to think long term and not focus on pace but it was helpful to hear Maria’s perspective. I will try to think more long term like Maria. I think I will remove the pace from my daily running journal and add a weekly reflection. Thanks for all the great advice!
Sounds like a plan!
My wife is a filipina nurse but unlike me she hates running, now i can finally show her a method where she might find it enjoyeable and less painful. Thanks for this 👍🏽
Awesome, curious to hear her thoughts after she tries this approach. Even just walking with short jogs of 10 seconds, 20 seconds can be a great way to get into it without killing yourself in your workout!
Very inspiring story from a fellow Filipino runner!
Yes, Maria is an inspiration for sure. Happy to hear you enjoyed it
Love hearing elite and non-elite stories
At 45:00 about the caffeine, it’s difficult for me to stay caffeine adapted. I’m either caffeine dependent and need it to avoid headaches or have a low sensitivity that it makes me jittery 😂. But when I am at that adapted caffeine level where it doesn’t make me jittery I feel amazing and doesn’t mess with my heart rate.
It's a fine line and some people are more sensitive than others. I've found taking breaks from caffeine every few months to be helpful. Also 1 day a week without caffeine, for example on Sunday.
I'd really like to employ the Maffetone method, but can't seem to land on the best HR monitor to begin with. Thoughts? Recommendations? Thanks, y'all!
Garmin 245 with a Polar Verity sense armband. Works great for me.
Favorite takeaway: Health first --> Running performance will follow.
Great takeaway right there!
Floris will you be my coach if I sign up for the PB program
I am going to watch this episode
Hi Matthew, yes, that's correct. I'm available to answer any questions and help troubleshoot any challenges, daily on our community platforms on Strava, Facebook and twice a week on Zoom coaching calls. Also, the PB community and 2 other PB coaches are available to provide additional help as well.
🇵🇭❤️
Since you've ignored my questions in previous videos I've unsubscribed.
Hi @nintendianajones6484 I don't have the bandwidth to reply to all comments on all channels, otherwise I don't have time to make new videos. Wishing you all the best on your health and running journey my friend. ❤