Finally able to run a Sub 3 Hour Marathon | Running the Boston Marathon 2020
Спорт
Today's Extramilest podcast guest Duc Tran, ( / strava ) trained to run the Boston Marathon 2020. His BIG GOAL at age 44 was to finally crack the big Sub 3 Hour mark after years of failing to accomplish this.
When the race was postponed, he decided to continue training and try to run a solo sub 3 hour marathon. He lives in my home town of Irvine, CA so I joined him to document his journey.
#ironman #ductran #triathlon
FIND DUC TRAN HERE:
* Strava - / strava
* Duc’s 2:56:12 Marathon - / strava
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Personal Best Program: www.pbprogram.com/
► Strava - / strava
► Website - extramilest.com
► Podcast - extramilest.com/podcast/
► Instagram - / florisgierman
Subscribe and hit the bell to see new videos: bit.ly/Flo-YT
LINKS AND TOOLS MENTIONED
* Personal Best Program - www.pbprogram.com
* Garmin Forerunner 945 (watch) - buy.garmin.com/en-US/US/p/621...
* Garmin heart rate monitor (chest strap) - buy.garmin.com/en-US/US/c1466...
* Hoka running shoes - www.hokaoneone.eu/en/ie/men-r...
* Nike Next% shoes - www.nike.com/running/alphafly
* MAF test - philmaffetone.com/maf-test/
SHOW NOTES
* Floris congratulates Duc on his first sub-3 hour marathon in alignment with cancelled Boston, while
* Duc compares the aftermath of this run to previous marathons. [5:15]
* Duc shares his personal and athletic background, on juggling family commitments and training, along with the joy in having found a new training approach. [7:00]
* Duc got super-strong as a Cross-fit athlete. However, injury was a constant danger due to the intensity and explosive nature of the training. [9:30]
* Duc’s first half marathon: his friend had to carry him back to the car. [10:45]
* Duc’s first full Ironman was in 2011 and this was his only triathlon race at that point! [11:35]
Ironman distances clarified for those unfamiliar with the event. Duc’s first full marathon was in his first Ironman! However, his first Ironman was his best, even though his preparation was in following a friend’s training schedule. [13:35]
* Duc continued with the training volume and saw improvements from his first Ironman at 12hr 52mins, to around 11:50, to low 11’s and then 12:55 approx. This period was by no means injury-free though and Duc remarks that his Ironman in 2015 was one of his worst experiences and he ended up in the medical tent. Although demoralised, Duc came back in 2016 and performed well. [15:45]
* Comparison in training between now and then is in having “never felt more energized and injury free.” Duc also reports an increased confidence, that confidence having been built the right way through more recent training. [18:05]
* Details of Duc’s previous marathons, including in Ironman events [20:00]
* With a focus on marathon training and interested in how fast he could go, Duc began zone heart rate training (comparison here between Garmin and MAF HR training zones). Duc qualifies for Boston and is piggy-backed home by a friend. Duc, in his own words, knows “how to suffer!” [21:15]
* 2018 Boston Marathon - tough race and adverse weather conditions, resulting in a trip to the medical tent. However, Duc was just happy to finish after running in 38 degree heat, in the rain! [23:05]
* Although Duc had seen further improvement in his running, clearly measurable in marathon times, he was disappointed not to have cracked 3 hours by this point. He returned to Boston in 2019 and finished the race (with some cramp-based delays). [24:20]
* In comparison to his recent sub-3 hour marathon, the difference in feeling is marked (even in comparison to a downhill marathon between Boston and the sub-3)! [26:35]
* Duc on Discovering Floris’ work, MAF training and wanting to refocus for Boston. [28:15]
* Duc’s first experiences of MAF training: redefining “junk miles”, mindset change and embracing the principle of MAF. [29:15]
* Making practical changes, such as using a heart rate alarm and only focusing on time and heart rate. Duc points out the body can’t grow under stress and on listening to Extramilest podcast; Dr. Phil Maffetone and others [32:05]
* Duc joins the Marathon PR Program. He notes running faster at the same effort after 3 months, the mind games involved in getting there and the need for patience. [34:15]
* Floris on lowering the intensity but increasing the volume. When the body is ready, you can integrate speed work. [35:30]
* READ ALL DETAILED SHOW NOTES HERE: extramilest.com/34
Пікірлер: 54
*Want to become faster and run without injuries? Check out our running coaching program at **www.pbprogram.com**.* This Personal Best Program is a proven, structured training program that guides you every step of the way to optimize your training, racing, and life. You won't find this anywhere else, 20+ hours of my best video content-uniquely developed workbooks and training schedules based on heart rate. You also get, Zoom coaching calls with Floris Gierman and other coaches to troubleshoot any challenges. Plus, access to a highly engaged community of 500+ like-minded athletes. For athletes of all levels and ages, for 5k, 10k, half marathon, marathon, and ultra distances. Save time by learning from my mistakes, skip the overwhelm, and avoid being distracted by all the info and opinions you're bound to come across. *Learn more at **www.pbprogram.com**.*
Duc is a nice example of dedication, mindful planning, listening to your body and being committed to reach your goals. Well done Duc! And thanks Floris for sharing this discussion, it was nice from you to help Duc achieve his sub 3 marathon. Much respect there! And also respect for Walter for doing his solo 100 km run is Switzerland at the age of 68!
@FlorisGierman
4 жыл бұрын
Very well said right there Csaba! It's not just one thing, it's a combination of many steps that combined make big goals happen. I'm glad Duc was able to share his journey on the podcast. And yes, so much respect for what Walter has been doing with his solo ultras! Enjoy your runs this weekend, will see you on the Strava leaderboard again I'm sure haha. Cheers
This is really inspiring. I'm happy for Duc for accomplishing his goal! "You don't have to be so tough that it doesn't hurt, you just have to be tough enough not to quit."
@FlorisGierman
4 жыл бұрын
👌
🌟Motivating and inspiring episode, thanks for your work in both podcast and youtube Floris. And Congrats to Duc for outstanding Sub 3 performance, that was great, solid racing, you're a real champ💪👏🌟
Great interview and accomplishment! Thanks to Duc for sharing his story so articulately. ~Lisha
Great interview! Congrats Duc!!
This was a top tier podcast, thank you Florin and thank you Duc for this. Top work.
@FlorisGierman
4 жыл бұрын
Happy to hear that Tirnan, motivates me to keep making more. Thanks and cheers!
Great interview and great story here. Well done!
Great interview! Thanks for the inspiration from you and Duc!
Glad to see that. Great interview Guys.
@FlorisGierman
4 жыл бұрын
Thanks Jozef! Looking forward to some local runs again together. Time to get the "OC Dads Running Crew" back in action haha.
Great conversation in sharing your amazing experience on how you come about to succeed your goal of sub 3 hour marathon. Congrats!
Thanks Floris, and congratulations Duc. I really enjoyed this interview. It was really motivating for me, who is about 4 weeks into MAF training. It must have been tough for Duc running mainly on his own in a race setting. I wonder if he gets into a race with other competitors and the atmosphere for a "proper" race that if he'd knock more time off. Best of luck for the future.
Your a humble dude, thank you for sharing your wisdom
Great interview Floris!
Congratulations Tran
@FlorisGierman
4 жыл бұрын
🥳😎
Duc is super inspiring! Great info as always, definitely want to document my MAF journey. I'd like to dive deeper into alcohol while training as well as music vs no music, seems to make a huge difference.
Tremendous improvement...very impressive. I am doing MAF since 1 year. My MAF pace improved probably 35 sec. Have the same age as Duc. But I assume the improvements depends on the experience your body has on running. Just started 4,5 years ago. Very inspiring story. Congrats Duc on your Sub3. I willll give it a try next year. Thank you very much Floris for sharing.
You Sir in your content IS doing a great service to the human experience Thank You 🙏🏼
Love his observation about patience being key
@FlorisGierman
2 жыл бұрын
Patience is surely an important part in training!
One of my favorite interviews to watch by far. So inspiring and well said by Duc. His amazing journey and the way he described it, is like watching your favorite movie. “It’s not just that you’re getting faster, you’re getting to be a healthier athlete, it teaches you how to be more patient with your growth, and honestly it brings more fun to the sport” thank you for this interview Floris & Duc!
@FlorisGierman
3 жыл бұрын
Great takeaway right there. Glad you've found it inspiring Christian, thanks!
What a great journey !
@FlorisGierman
4 жыл бұрын
It surely was. This is just the beginning. Hope you're doing well Wissam!
Love your work. I really appreciate what you're doing for the community, and inspiring and guiding us normal individuals towards something we only awed and wished. Keep grinding. #runforyourlife
@FlorisGierman
3 жыл бұрын
Thank you, I appreciate that!
part of the problem he mentions with cross fit is when to stop and not overtrain and to let your body recover. The ideology behind crossfit is to hit PR's.. but when you are exercising to exhaustion.. you also have bad form and technique.. that is also why so many cross-fitters get injured..
@FlorisGierman
4 жыл бұрын
yes 100%, well said
Great and inspiring session. Floris do you have anything on heat and humidity and how it might affect MAF?
3 hour marathon is 14 km/h for 3 hours OO holy cow, i know that pros are around 2h15 ish, but this guy has full time job, 2 children and running on the side, maf or not this dude is a superhero - and he seems so nice !
I've tried to look at this as an opportunity to switch to 100% MAF training since there were no races on the calendar for at least 3 months here.
@FlorisGierman
4 жыл бұрын
Great way to look at this Jeff. Indeed plenty of unknowns in the near future with races, so nice to develop that aerobic base further 👍
Biggest thing I took from this - I’ve trained waaaay too long at MAF and Z2. I’ve had a base building phase of over a year and a half hahaha.
@FlorisGierman
4 жыл бұрын
Yeh might be time to add some speedwork by now, there is definitely a time and place for some higher intensity workouts if your body is ready and able to handle it. Then again, you must be pro at running low intensity by now :)
@DavidBrown-wp5fc
4 жыл бұрын
Floris Gierman I have kept progressing throughout though which I think is amazing. Just kept lowering my BPM cap. This is why I feel I’ve got a lot to say about my experimenting. Been following a sub 3 marathon training plan of late which has increased my speed work, gonna see what happens when I build on the base now.
Hi Floris. I m thinking of changing my running by using low heart beat.(Maffetone) How can i slow down ,and still have the right cadence? I m 1,90m. Love your podcast.
Hello Floris first thing first I want to congratulate sir Tran, and nice episode Floris I’m big fan of you nice episode. I’m currently in this maf approach I improve a lot. From 13 pace/mile down to 10:30 pace/mile for a beginner runner. Do you think it is a good idea running -5 beats below my max hr? Please advice. Thank you very much. I want to improve more. Appreciate it. Godbless
@FlorisGierman
4 жыл бұрын
Wow, thank you and well done on your progress already from 13 min / mile to 10:30 min / mile already. I'd ease into higher intensity workouts, to allow your body to get used to things. To go from MAF to max hr - 5 beats can be too big of a jump. Maybe start out MAF +10, then gradually increase from there. All the best with your training and racing. Cheers
@luigia9173
4 жыл бұрын
Floris Gierman I mean max maf hr -5beats I was currently on maf max hr of 145bpm. And I will try to go for between 135-140 just wondering if it is a good idea. Thanks again godbless
Is MAF the same as Top of Zone 2?
did you delete some of your older videos? I swear I thought I watched a bunch that are not there anymore. And you should do more videos because its something positive to talk about rather than the negative stuff with politics and virus's going around so much lately.
I think Duc blocked me on Strava. I'm confused by this
What was his time for the first marathon?
@FlorisGierman
3 жыл бұрын
Not sure, definitely far off from his PR. He recently lowered it to 2:52 at Boston Virtual
Hi Floris, thanks for sharing. This is so inspiring. I've started with MAF method just a few months ago but absolutely love the method. Yesterday I managed to beat my last year London Marathon PB (4:02:04 - average HR 168) ... with 3:54:53 and average HR 144. Your videos helped me to give MAF method a go and it had a great impact already. I'm sticking with it. www.strava.com/activities/3853177508
@FlorisGierman
3 жыл бұрын
BOOM!! Well done Tomas, thanks for letting me know. Keep it up, more PR's in the future for yoU!
X 1.75 speed, thank me later
@FlorisGierman
3 жыл бұрын
That's a bit fast ain't it?
@AndrewWilliamSpence
3 жыл бұрын
Slower is better 😁😉