Kofuzi's SECRET SAUCE! How he shaved 2 hours off his marathon PR!
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- Опубликовано: 19 июн 2024
- Marathon times may be subjective but there's no arguing that Kofuzi is a much stronger and faster runner than he used to be. Watch as he breaks down his own running philosophy. From Maffetone to marathons.
Quick side note: Sorry for how long these videos have taken to get out. Life has gotten away from me a bit lately but the final two sections will be out soon. Want to make sure the quality is top notch.
this series is very thoughtfully put together. amazing how much you were able to get out of such a relatively short conversation we had
Love you, Kofuzi! You are inspiring. Hope to see you at the 2023 Chicago Marathon! I’ll be there!
@kofuzi, inspirational, my first marathon was 4:47 also
@@seanbolger7371 4:47 is an excellent time for a first marathon!
Kofuzi is An Inspiration...Non Elite rocksssss
I did the couch to marathon thing in 10 months and went from 4:49 at age 34 to my bq goal of 3:15 at 37 and then sub-40 10k at 39. I tried lots of things (including maffetine/lsd). I came to the conclusion that, for most folks, it's 95% aerobic base, weight, and injury prevention (to not get in the way of the first two). Long slow distance is the 90% solution for that. Add in intensity, but keep it simple, when you're out of hours in the week. Diet would certainly help, but i found that harder than running!
I'm trying to get back at it after age 50 and thinking easy miles and some light strength training (for injury prevention) is the way to go at least to start.
Kofuzi made Running Vlogs cool before anyone did it. He inspired me to start running Marathons since 2018.
Definitely a big inspiration here too!
Great video Kori! I wanted to say many congratulations to you for the recent growth of your channel. I have been watching this with great interest. Thoroughly deserved for all of your hard work and excellent videos. Keep up the great work!
great interview.. you are awesome, and Kofuzi is an inspiration for all of us.
Great video! Go Kofuzi and Kori!
I don't think I've ever read or heard a better "for the layman" description of the benefits of aerobic training than Kofuzi gives (starting 3:10)
Hey Kori! Thank you for this video with Kofuzi! Really appreciate his advice over times, training, and how to approach the situations of when to run easy to make sure you have the energy for the hard run workouts of speed and tempo.
My next half marathon is two weeks from tomorrow. In my small town of Cuero, TX. Home street advantage. 18 km long run tomorrow, then the recovery and tapering starts. I've still got my mind on getting close to 1:55:00 for this race.
Made a good running shoe purchase. Got a pair Saucony Endorphin Pro 2 on sale since the 3 is out now. $200 shoes for $80+. Not bad if I do say so myself. Looking forward to experiencing the difference in the carbon plate of the Pro versus the Nylon plate of the Endorphin Speed 2, and I love that pair I have!
My birthday 🎂 was January 26th, so I'm 47 now. So much change is happening in my life at the moment. Hard to keep up with at times. I appreciate this goal time with my running because it gives me an anchor ⚓ at times to allow me to exhale and focus when it comes to my workouts. Hope to see your next video soon! Take care bud!
I just started running at the beginning of January 2023. I was 250lbs last year. I dropped to 220lbs by Jan. I am now 212lbs 6'0foot. I started MAF training 2 weeks ago. I went from not being able to run 1 mile at an 8 min pace without sweating buckets, panting/heaving/almost throwing up, and hurting my entire day, to being able to breeze 5 miles in under 40 minutes. It's mind blowing that I was able to do this in a month by basically running 4 miles as slow as I possibly could and keep my heart rate at MAF. I cannot WAIT to see how good I can get in 12 months. MAF training is like a god damn cheat code.
Making gains is one of the most fun parts of running! It's even better when you realize you don't have to kill yourself to do it!
Question-I'm new to the idea of monitoring a low heart rate. How did you determine what heart rate you should keep, and what type of monitor did you use? Thank you!
So much good stuff in such a short video. Love it!
Thanks, Kelly!
I did something similar. My first marathon was Austin Marathon 2018, 5h37. In 2022, I ran my second one: Houston Marathon, 3h49.
Let's gooooo, almost a 2 hr improvement
NICE WORK!!!!!
Always amazed by Kofuzi. Awesome video(s)! 🙌
Thank you 🙌
Fun content, loved this video!
Kori, just watched some your recent videos and just wanted to say they are really good and a “great job!”
Thanks, Gus!
Kofuzi this is awesome interview and material. Love the references as well-they were great
He's an amazing interview. What you see is what you get!
Only just found your channel. Enjoying your content. Thanks
Amazing stuff as always! Kicking myself that I didn't know enough about the RUclips running community in NYC this year, was literally at the BITR shakeout run and since I didn't know anyone but one that I just clung onto early in the process, I didn't think to notice anyone else
I heard that shakeout run was MASSIVE!
@@KoriRuns In the hundreds! Great way to kick off the weekend
Well done video Kori! Great interview, great visuals. Simple, but really effective. Keep it up man!
Thanks, Jay!
Great tuff Kori! The questions are spot on ⚡
Appreciate that, Erick!
Love your channel buddy. Miss seeing you on channel 32...the running community in Chicago motivates me to one day running the Chicago marathon
I missed out on the Chicago Marathon lottery this year but I definitely want to get back there !
Coolest transformation 💕
Will have to look up the definition for Maffetone:) Old guy here and slow running was called LSD (long slow distance). Also there was Arthur Lydiard. Great interview. Both you and Kofuzi are inspirations! Look forward to hearing what shoes Kofuzi loved and hated.
David, I'm an old runner too. I remember Joe Henderson writing an entire book on "LSD" training, and I also remember Arthur Lydiard. Our generation's old concepts are coming back with a new name!
The short answer is you take 180 minus your age and try to do the vast majority if your runs - especially when base building - at that rate. There are a few adjustments to the formula if you've been injured or have been training for a long time, but that's the gist. When I tried it the first time a few years ago, I could barely stay at the rate without mixing in some walking and going very slow. But now, a few years later, I can run well below my MAF rate at a slow/moderate rate of like 10:30/mile.
Mafatone training really works. I cut almost 3 minutes from my last half marathon because of this training. MAF training is definitely a key part of marathon training. It gets you used to running longer distances, so you tolerate it, so on race day, when you want to pick up the pace, it won't feel so tiring.
I just got Maffetone's Big Book of ET&R. I like running slow to run fast approach. I did a 16-mile long run last week in 3h:25m. I ran an 18 miles long run yesterday in 3h:26m at a comfortable pace, enjoying the run and focusing on running slowly. I felt better at the end of the 18 miles than the 16 miles and got more distance covered at about the same time.
@Stafford Shares low and slow is the best method for training long distance. Low heart beat and slow pace, good job. 👍
Did u still do gym work? If do gym work does that interfere with it?
Thanks to this video, I finally get the point of easy-pace workouts. I know I do them too fast, but nobody's made it so clear to me why I shouldn't, so I've kept doing it.
Honestly that's one of the most important lessons of running (in my opinion). Glad this could help!
Good stuff!👍🏻
Exactly what Coach Parry teaches. It works!
thanks for another great ko/kori collab! focused on the 'secret sauce' on my easy run today :)
Hey Leona! Hope you're well!
@@KoriRuns doing great! hope you are as well, Kori! Keep up the awesome work on your channel!!!
Nice interview…I’m currently running this method after a long time….tons more slower miles
I think the mystery shoe is the NovaBlast 3! Haha.
I didn’t know it had a name. I just learned to do mostly easy runs. Before I would try to run as fast as I could every time thinking I had to get used to it but I never saw the results I wanted and I was getting injured.
This training season I switched to easy runs and I shaved off 5 minutes from my half marathon time. But the best part was I felt in total control and I finished strong. My last mile was my fastest. My last half I burned out and the last four miles were a struggle.
Really enjoying your videos. Keep up the great work. I still haven't started running but I will continue to watch.
Why are you watching running videos if you're not a runner?
What are you waiting for! Get out there! If you're looking for an easily way to get started, lookup a free "Couch to 5k" app for your phone. That's how I started.
First marathon was NYC 22. Definitely gonna incorporate more easy runs into my training so hopefully one day I can qualify for BOSTON
You’ve got this man!
Good luck!!!!
I’m literally going couch to marathon from May 22nd to October 21st this year after not running for a decade lol and I already know how bad of an idea it is. I’m excited for future races though
In response to your "quick side note" -- We subscribers know you have a daughter and a career which demand your attention, so we understand, if your videos take awhile to get out. Your videos are always top quality. My problem is that I spend more time watching running videos than actually getting UP and DOING my running. Sad sigh. 😪
Same! 😆
@@Kelly_Ben 😀
Great video Kori! Kofuzi rocks! This is very similar to what we are doing. Our runs are easy with a speed session thrown in there on Wed. I think it works. I cut 30 mins off my NYC Marathon time from last year.
That is exactly what I am doing, what you said you are doing -- mostly easy distance with one hard speed session on Wednesdays. I think it helps me not get injured.
@@cathynewyork7918 so gar it’s working 👍🏼👍🏼 BTW are with the NY Flyers?
@@seikodude No, I'm not with the NY Flyers, but I know "Christian Runs NY" is a member -- and I have seen you comment on that channel. For now I am just training on my own.
@@cathynewyork7918 I ask because we have a Cathy in our group and she has speed sessions Wed. I was like is this you Cathy 🤣
@@seikodude No, I am not that Cathy. Sorry! I am an older runner, and quite slow, but I have great endurance and have done many NYC Marathons, to my great joy!
Great. Very inspiring. BTW what about nutrition?
Nice series, side note I think I like kofuzi too much 😆
What's not to like??!!!! Thanks for watching!
I like that motto. Run today so you can run tomorrow.
Agreed! Longevity is what we should be focusing on.
So is conditioning not beneficial? How does that fit into mafetone?
0:46 I used to look like that back in 2018 . With all the crossfit. Thinking I was fit. Started Running in 2019 to the day. Oh the Difference. Lighter and Faster. Compared to before.
I’ve seen the vlogs, it’s that kimchi bro
Ahh man, steve Urkle. Memories.
`Thanks!
I cut 6 hours off my time. First marathon was 10 hours and second was 4
Wow, so crazy that his times improved from running more and losing weight. Would have never guessed that would improve his time…
did I dew dat??
🤭
It's a really smart way of looking at it!
His secret is being a 60kg Asian some of us are actually human sized and carry 20 more 🤣
you're saying he's a lesser human being because he's Asian?
well let's face it. 4:48 is shit and 2:58 is not the end all be all either!
You're trolling kofuzi?? 🤦♂️
Let's face it. Any marathon time is impressive. It takes a lot of training, dedication and willpower to even run a marathon.
If you believe that, this probably isn't the channel for you! I'd be thrilled to hit EITHER of those times 😂!
Best way to shave a lot of time of your PB’s. Start out being shit.