FYI or as you may already know, the 80/20 is also known in general as the Pareto principle (long understood in other applications and discovered by a mathematician). What you said about (1) the mental aspect and (2) making your goals into an intentional project and (3) Staying rational, objective and (4) Detach from your self a bit as though you were coaching someone else (5) don't be afraid to fail (non-intuitively that's what success is, right) - Matt, this is all pure gold. I just did a crappy 5 mile run and felt down and convinced myself that I should give up running, then I forced myself to do the same route the next day and felt fantastic. This was a great and inspirational video interview. I'm a 65 year old recreational runner who gave up running after my one and only marathon when I was 40 due to bad tendonitis (I did everything wrong in my training as I look back). I have just however completed my first 5 km race in many many years and feel amazing (age reversal after 12 weeks of crappy training is already happening). Maybe I will do a 10 km race later this year if I can avoid injury (this time around I'm doing strength training in the gym and its making a difference.) Thanks so much Floris for interviewing Matt. The love of running never left my soul and I think that my best quality runs lay ahead (maybe I'll qualify for Boston when I'm 80). You are my virtual spiritual coach now. Cheers.

I really enjoyed Matt’s book “Running the Dream.” It was so entertaining and inspirational! I’m a big fan of his 80/20 book as well.

@FlorisGierman

3 жыл бұрын

Same here, such a fun book to read, I couldn't put it down! Glad you've been enjoying his books too Runnermom Hall

I am so glad that I came across your podcasts only recently. Now I can access a whole lot of them, with no need to wait for a next recent one. Truly inspiring. The only problem is that after I listen to one of your guests, I HAVE to go for a run, even if I had not planned to run that day. Thx for being there for us.

What an inspiration. Matt comes across as such a passionate guy I love it.

Great video! I’m definitely going to have to check out Matt’s books.

Such a positive personality.. thanks for this incredible episode, Floris!!

Great video and interview Floris. I will definitely order Matt's book.

Happy Wednesday! I’ve really been enjoying your podcasts! THANK YOU for all your doing for the running community! 💪🏻🏃🏼🙌😀☀️😎

I waited until finishing Running the Dream before watching this one. Great book and excellent interview as always, Floris. Going to add 80/20 to my reading list as well. I'm a strict MAF convert thanks to the Extramilest podcasts but I have sprinkled in some higher intensity HR based efforts recently and have definitely reaped rewards from that. One thing that I noticed in the book was the seeming lack of aerobic training the elites do. Maybe they are a different species altogether but I couldn't help think that maybe Matt wouldn't have struggled with injuries like he did had there been more of a focus on aerobic stuff. But what do I know!? My key take away from the book is that I absolutely have to visit Flagstaff. Sounds like a runner's paradise!

Great podcast. An hour flew by. Came here cause I love Matt's books!

Great interview! Thanks both Floris and Matt. Lots to think about here!

My takeaway is Matt's suggestion of going for a goal that is way above your comfort levels with a 10% chance of achieving. Even if you fail you win!

@FlorisGierman

3 жыл бұрын

Such a great takeaway right there, aim for the moon and shoot for the stars

@dirtymike3329

2 жыл бұрын

Yes. Aiming high is one of the greatest things you can do in life

@dirtymike3329

2 жыл бұрын

Any time I’ve done something extraordinary it’s started with an idea that sounded insane at the time

Thanks Floris Another great podcast with another informative guest. Love the books of Matt Fitzgerald. Great work every week. Keep it up 👍

Great talk! I love Matt’s books. How Bad So you Want is my preferred book ever! I re-read I few times to motivate myself.

Great content and great channel. Keep up the good work

Been looking forward to this

@FlorisGierman

3 жыл бұрын

👍🙏

I’m a cyclist but loving these videos on endurance training Floris. I train at low HR (

Another fantastic video/podcast 👍

Thank you from a life long runner.

Great book & found the talk interesting

Enjoyed this. I love his book how bad do you want it.

Really enjoyed this Floris. Really engaging. Went by fast! I’m eight weeks into MAF with a lot of guidance from your videos. Great work, Floris!

@FlorisGierman

3 жыл бұрын

Matt was a great guest and it makes these conversations fly by for me as well. Well done on your running journey, glad you're finding my videos helpful!

@gassonge

Жыл бұрын

Stefan, just going through these videos and learning about MAF and low HR training. How was your experience?

Good subjects covered, nice job

What was your favorite quote or takeaway from this episode? I would love to hear from you! Thanks for watching and have fun out there on your runs!

@vetirun2884

3 жыл бұрын

Excited for this

@sylvainbauge

3 жыл бұрын

We set our own limits! No dream is too big!

@josenaveo588

3 жыл бұрын

Great interview! My take away is that if you're only failing 50% of the time, then you need to set higher goals.

@FlorisGierman

3 жыл бұрын

@@sylvainbauge 100% 👍

@FlorisGierman

3 жыл бұрын

@@josenaveo588 such a great takeaway right there. Many of us are afraid to fail and don't aim high enough. Glad you enjoyed the conversation

Good knowledge, interesting,

His 80/20 book is on my lists of books to read. Love this style of training!

@FlorisGierman

3 жыл бұрын

Lots of great insights in that book, enjoy it!

A proper running geek out, thanks.

@FlorisGierman

2 жыл бұрын

Haha, any time!

Great video once again Floris

@FlorisGierman

3 жыл бұрын

🙏🙏

great content

So true

I thought I was the only runner plagued by injuries. Great to see Matt’s perspective. Great Interview Floris

@FlorisGierman

3 жыл бұрын

haha you're among the 60-75% of runners probably. That being said, there are several ways to minimize this risk of injuries. Glad you enjoyed it Maciek, thank you!

@okantichrist

4 ай бұрын

Why would you think that?

Another great interview, one suggestion for a future episode would be with Stephen Seiler who has produced a lot of insightful research on endurance sports especially at low heart rate.

@FlorisGierman

3 жыл бұрын

Glad to hear that James and great suggestion. I have previously reached out to him and timing wise it didn't work out for him at the time. He is surely high on my list as well and I hope to welcome him to the show down the line. Thanks!

I enjoyed this a lot! Did get distracted so I may have missed it, but what is the title of the new book that Matt is working on?

I don't think its ever pity for the last place in the school cross country either. Much like your experience it's respect for someone going through that only to finish last.

I sometimes sing on easy run i guess that is a good indicator as well !!

@FlorisGierman

3 жыл бұрын

I love it, thats a great indicator as well!

I disagree with what Matt said about a 13-minute mile being about the slowest you can run before you have to start walking. I am an older runner (actually, "jogger") at almost 58 years old getting back into training again. By the way, I ran a 3:14 marathon for my first marathon at 19 years of age and quit running in my 20s. I have had stints of training from my 20s to 50s, but never at the volume I was doing at 19-20 years of age. Just the other day I was curious, so I jogged 1.5 miles at the slowest pace I could possibly do that was still not walking (about an 18 minute mile pace). Then, the next day I did a relatively fast walk for the same distance and finished only about one minute slower than the super slow jog pace, maybe like a 19-minute mile pace. Right now, with MAF training my "easy" jogging pace at about a HR of 122 beats per minute is about a 13-14 minute mile. But this is clearly running and not walking. Therefore, this evidence suggests that the slowest possible jogging pace before it becomes walking is closer to an 18-19 minute mile pace.

@axelkvarnstrom1826

3 жыл бұрын

Don't know if i would call your anecdote evidence per say but you can definately jog very slowly. The line between running and jogging is not very clear but you call yourself a jogger and Matts statement was about running, wasn't it.

@mchenri9683

3 жыл бұрын

For me walking fast is around a 14 minute mile. It is highly dependent on your leg length, fitness …

@listrahtes

3 жыл бұрын

This is not evidence but an anecdote. Fitzgerald talks about people able to at least run slowly. At 18miles 99% of the population is walking. I have never met someone jogging at 18miles. Its not even walking fast and I do coach patients after heart surgeries. Fitzgerald is on point with 13min/mile . If you really run with this old formula from Maffetone I would recomend to educate yourself. This has been outdated for many many years. The aerobic threshold is in general a lot higher but always has to be determined by tests and not a formula.

@jamesgoodwin7742

3 жыл бұрын

I can’t run slower than 11 minutes per mile. And that’s basically jogging so slow that I could just walk faster while also having a slower heart rate.

Just love 80/20 training. Currently on a 6wk training block for a faster 10k. My body really misses the 80/20 training🤪

@okantichrist

4 ай бұрын

That is crazy.

25:37, it's not just the Strava factor. It's the actual factor of, it sucks when other people are constantly passing you out on a slow run. Sure, you can try and tell yourself you're doing the smart thing, and could run faster than they are if you wanted to. But it's not easy.

@sebastiand152

Жыл бұрын

Yeah it is part of the mind component.

16:10 He is saying and I found it in writing "Matt Jano" but he is really talking about Matt Llano right? Matt Llano is in Flagstaff, so I'm kinda sure but I want some confirmation. It would be truly a dream summer to join that NAZ team.

My question for 80/20 training is what is race intensity supposed to be. Should I be racing at the same intensity as the high intensity training runs? Harder than this? Easier? What's the optimal intensity to maintain for a marathon?

Great interview! Very dense with information. My key takeaway was the "ventilatory threshold". I know I'm stuck in the moderate intensity rut and I even know why; it's because of time limitations. But if I feel like I can run all day at 8:00-8:30 pace why should I go slower only to run fewer miles in my limited time? I think the answer is because I need to run more miles below my ventilatory threshold. I'll need to research it more. I also thought it's interesting that elites 'easy range' is much larger than hobby joggers'. A difficult workout for an elite might be 10 miles at MP. For non-elites it's not so bad.

@christophersmith3254

2 жыл бұрын

There's logging your work according to easy miles vs hard miles, but also you can split your work into easy "minutes" vs harder minutes. Example Your 8x 800m session with 90 sec recoveries (if your average is 2:30) would be 20 minutes of hard work (2:30 x 8 = 20min) and 7x 90 sec = 10:30 easy effort. If you include 10 mins of easy warm up and 10 mins easy warm down then that's 30:30 easy vs 20:00 hard. Then the following day you do an easy 60 mins of running. Your totals are 90:30 easy vs. 20:00 hard. You've pretty much achieved 80-20 ratio

This is a great interview Floris, really enjoyed hearing from Matt and your questions are fantastic. However, please mute your mic when not talking or edit out the non-verbal sounds afterwards.

@FlorisGierman

3 жыл бұрын

Appreciate your feedback. We had an audio challenge during recording, so only had 1 audio track vs two, making the edits a bit more challenging. This has been fixed on episodes after this. Thanks Alan.

I actually just got a garmin watch a week ago so first time in my life seeing my heart rate. I realized over 150 is threshold and will slow you down faster than in the 130's wher you should be for aerobic i think.

@dirtymike3329

2 жыл бұрын

All depends! My HR is higher so 185 ish is threshold for me

Thanks, Floris, great video! How about trying to interview Jack Daniels? Wish you all the best with all your projects! :)

@FlorisGierman

3 жыл бұрын

That would be great one day Gio, thanks for the suggestion! Hope you're doing well. Cheers

Great content here! I've been an 80/20 runner for years - in the beginning without even knowing it! I am an endurance runner for about 9 years now and a fellow KZreadr for almost a year now! I love helping runners through my videos and much of my motivation came from you! Thanks for all you do - I hope you find some value from my channel as well!

Another quality interview, Floris. Thanks again! My takeaway is to train by perceived effort/talk test. I still haven't gotten a HR monitor, but Matt seems to suggest they're not perfect, so I'll continue to train without one. I'll need to make sure I'm not making the common mistake of crossing the threshold of "easy" on my runs though.

@FlorisGierman

3 жыл бұрын

Thanks! Although HR monitors are not perfect, I strongly believe they are a helpful tool to determine stress and intensity, especially when factors like heat, cardiac drift, wind etc are involved, it becomes harder to estimate the running intensity of easy correct. Enjoy your running journey Nicholas! Cheers

👏🏼👏🏼🔥🔥

39:30 QOTD: “Running races are just sufferfests!” 😂

No disrespect to Matt but the radio electrocardiogram was the first "heart rate monitor" and is said to be invented by Norman "Jeff" Holter a biophysicist in Montana, America. Holter received the US Patent 3,215,136 and was not set up for runners at all. It was used in hospitals initially by doctors and nurses. Perhaps it was the Finnish National Cross Country Ski team in conjunction with the company Polar (1997) that invented what might be somewhat close to the modern day heart rate monitor The "Polar Electro". As a fan of Stephen Seilers work, Stephen has agreed on your program that he had read a book about 80/20 exercise and consequently put this already past scientific theory through more adaptive academic modern day scrutiny with runners and skiers. Low and behold after going through the log books of many accomplished athletes Seiler came to the same 80/20 conclusion. The book 5bx was as far as I can determine was the first booklet to mention 80/20 training and was first printed back in 1965 by The Canadian Air Force (about the time that physiology really became a serious subject). Stephen Seiler was born in 1962. Theory goes hand in hand with practice..........80/20 training is not new, anatomically the body in healthy folk has not changed. What has changed and keeps changing is that technology keeps giving us a more encompassing view of how biological systems and physiology are supposed to work all together all at the same time all of the time (homeostasis) until too much of the same thing alters the balance one way or the other! Progress slowly and let adaptation take its course through rest and recovery. The great Per Olaf Astrand once said: If you want to be an elite athlete, choose your parents well!

OK my friend I subscribed and here is a comment (actually a question) I recently discovered barefoot running/trail shoes, and love them but it doesn't seem like my left achilles was quite ready for my zeal. I thought I was taking peoples advice and was taking it easy to start. Apparently not slowly enough. How best to recover from the tenderness is what I'm asking and recover quickly as possible so I can run! Any advice would be appreciated. Al

@Ajumi-

Жыл бұрын

stop barefoot running ;)

Wow

I dont have any aple product is there a way to subscribe somewhere else? Google play? KZread music?

@FlorisGierman

3 жыл бұрын

Absolutely. It's available on all major podcast platforms: extramilest.com/podcast/ Thanks!

Great interview Floris! I have read Matt's 80/20 book and wanted him on my show, but couldn't get his contact form working from website. Can we swap details?

Re: the talk test, does Matt say “fifteen” or “fifty” syllables? And by comfortably, does he mean between breaths?

@seriousbees

3 жыл бұрын

I heard fifty but that makes no sense. I couldn't do that while not exercising

I just post 20 per cent of my runs at Strava to everyone, it is simple solution :)

@okantichrist

4 ай бұрын

Good solution if you give a toss what other people think.

Have you ever looked into keto + slow running. Seems to me a match made in heaven. Just starting with slow running 3 weeks ago, so I'm learning. Thank you so much. My km time has improved by 1 minute at 130 beats!!

@Meritumas

2 жыл бұрын

doing exactly the same, carnivore + MAF (aerobic), usually around MAF-5

@Alex-kr7zr

Жыл бұрын

If you want to get excellent, you will need to drop keto eventually. Just read Fitzgeralds book "The Endurance Diet".

👍🏻

@FlorisGierman

3 жыл бұрын

🤙

Interview running coach Adolfo Salgueiro

You should have me on a podcast! I would love to give you almost the same information, just a different story of how I went under 15:00 for the 5k, a 2:36 marathon, and a 8:38 3k.

@josueericaarredondo7503

3 жыл бұрын

Would you care to disclose even if you don’t get on the podcast? :)

@dirtymike3329

2 жыл бұрын

Dang

@josephkubiak308

2 жыл бұрын

@@josueericaarredondo7503 I'm down

@josephkubiak308

2 жыл бұрын

@@dirtymike3329 post covid weight coming off! Hahaha

I know about being busy. I am a new older (i'm 57) and I don't understand a lot of this discussion, by I do understand homeschooling. My last son is in 11th grade and is homeschooled

I remember thinking this in the 8020 book. How tall does Matt think the average person is that he thinks that everybody feels more comfortable transitioning to running at 13 minute mile pace? I cannot walk faster than a 15 minute mile pace even powerwalking. It is incredibly uncomfortable to continue trying to walk even at a 15 minute mile pace. I have to transition to jogging. I just thought that number seemed really weird and unrealistic for a short stubby legged females. :p

@FlorisGierman

11 ай бұрын

I think 15 min / mile is more realistic as a walk / jog / run transition point for most athletes

Hey i put a face mask on and breath though my nose and told what you told me.

Being slow isn’t my problem lol….. I can’t go any faster

“Truly starting over after a month out”…. RAOTFL. Not even close to “starting over”. At Matt’s level of fitness it would take years to get truly totally detrained and truly start over.

Strava makes 0 sense to me... No I don't want to see your workouts or your paces etc... No I don't want you seeing my workouts/paces etc... I fail to see the point? the why?

@dirtymike3329

2 жыл бұрын

It’s social media for runners. If you’re not interested in sharing then that’s fine. Personally I use strava to archive my training.

This dude isn't answering your questions with much detail. He is dancing around your questions. No examples of training or workouts he tried. He said he was lazy on his own training and saw that with a coach they were constantly training. What did they do different? Common man!

I thought all of his mental advice was common sense..? It's crazy to me that athletes don't operate under that protocol. Of course maybe that's why some are physically gifted and others are mentally gifted.