How I trained to run a sub 3 hour marathon

A few years ago I ran my first marathon in 4:11:08 (9:34 / mile pace). On Sunday I ran my second marathon in 2:55:05 (6:40 / mile pace) more than 76 minutes faster. This post is a summary of a few things I’ve learned to become a faster runner from May 2013 to October 2013.

Long Beach Marathon Start Number

NUTRITION BEFORE MAY 2013
Nutrition is really the foundation for performance and recovery. Until May 2013 I had never paid much attention to what I ate or drank. On an average day I’d eat 8 slices of bread, pasta, pizza, rice, potatoes, hamburgers and little bit of veggies. I would also drink coffee, milk, orange juice and beer. My energy levels during the day were all over the place, so I’d drink coffee to get energy and often had some beers at night. I felt tired, fatigue, had low energy and frequent headaches.

NUTRITION AFTER MAY 2013
In May I decided to eat a lot healthier, inspired by Dr Phil Maffetone, Rich Roll and Tim Ferriss. I cut out all refined carbohydrates, no more bread, pasta, pizza, chips. etc. After this I also cut out milk, coffee, alcohol, soda, fruit juices, most fruits, sweets, potatoes and rice.

The reason for me to do this was to change my body metabolism to burn fat instead of glycogen. When you eat refined carbs, your body produces a hormone called insulin, which shuts down fat burning. As soon as you get rid of refined carbs, it takes your body 2 meals before it shifts into a high fat burning metabolism. My energy levels increased, I slept much better and didn’t have fatigue headaches anymore, so this happens very quickly.

Nowadays my meals consist of: veggies like spinach, broccoli, cauliflower, carrots etc, salads, tuna, salmon, bacon, chicken, beef, burrito bowls, guacamole, avocados, egg whites, beans, lentils, bananas, nuts, chia seeds, almond milk, coco nut milk, green tea and a lot of water.

Do yourself a favor and take 1-hour to listen to this great Trail Runner Nation Podcast about fat burning and nutrition.

TRAINING
In May 2013 I joined a running coaching and training program in LA called The Coyotes, by Jimmy Dean Freeman and Kate Martini Freeman, both very talented ultra runners. It motivated me a lot to run with a fun group of people and learn from everyone’s experiences. Finding others to run with makes it so much easier to get up at 5am and put your running shoes on. Twice a week I’d run with the Coyotes, then 2 to 3 times a week I’d run with local friends or alone in Long Beach. Here are the miles I ran in the last 5 months: May 160 miles, June 185 miles, July 184 miles, August 228 miles, Sept 297 miles, Oct taper 40 miles. A total of about 1100 miles in 5 months. The Nike Run Viking Contest (win a trip to Iceland ) helped push me to run many miles in September.

Running in Canada

HEART RATE MONITOR TRAINING
Want Speed? Slow Down! was another inspiring article for me during my marathon training. I always thought I had to train at a faster pace to become a faster runner. This article mentions the importance of developing the aerobic base first, before attempting hard work. You get faster without the wear, tear and injury using a heart rate monitor as biofeedback device.

In May I purchased a HR Monitor and Garmin 310 XT watch and started training at my maximum aerobic heart rate of 150. To find your max aerobic HR click here. In May I realized to run at this 150 HR, I had to slow down a lot to 8:30 min / miles on the road, and often a pace of 10 to 11 min / miles on trails with hills. It felt much slower than I was used to but I wanted to build a solid aerobic base. In July, after 2 months of running slower, I ran 7:30 min / mile at 150HR. In August, this pace dropped to 7:00 / mile and early October before I ran my marathon this was 6:40 / mile.

The use of a heart rate monitor takes the guess work out of training and helped increase my aerobic speed significantly. In May, June, July and August I only did 1 anaerobic speed work out per week. In September I did 2 anaerobic speed work outs a week.

It was good to know early October going into this marathon that I would be running borderline aerobic, just slightly anaerobic. So I could mostly burn my unlimited supply of body fat vs burning stored glycogen with higher potential of bonking.

Here is an amazing Trail Runner Nation podcast about HR Monitor training that changed my approach to running a lot.

ACCELERATE RECOVERY TIME
Things that helped accelerate my recovery time, relieved muscle pain and soreness, improved muscle strength and increased endurance:

Drinking a lot of water during and directly after long runs

Eating within 30 minutes after finishing a run

Salt and electrolyte pills on 16-20 mile runs during hot summer months

* Ice baths as soon as possible after long runs. Ice baths suppress inflammation and help to flush harmful metabolic debris out of your muscles.

Epsom salt baths to relax your muscles and decrease inflammation

muscle roller to get knots out, to improve circulation and prep muscles for stretching

* Sleeping 7-8 hours a night since most recovery happens in the 7th and 8th hour of sleep. This was the hardest part and didn’t happen much since our daughter was born in March.

THE MARATHON DAY
My trainers Jimmy and Kate told me there are going to be things on race day that are out of your control, and not to let this mess with your head. I felt well prepared going into the race.

My Heart Rate monitor broke the moment I turned it on at the start line and the race was 25 minutes delayed because the course wasn’t ready. I guess those were the things Jimmy and Kate were talking about.

My race plan was simple, run 6:40 min / miles until mile 20, then meet my running buddy and pacer Damien and keep this pace or adjust it if needed. Take a gel every 25 minutes and a salt & electrolyte pill every 50 minutes. The gun went off and after half a mile I looked at my watch and saw 6:28 pace, it felt like I was doing 9:00 due to race excitement. I slowed down and it was pretty easy to keep a consistent pace of 6:38-6:40 until I met my pacer at mile 20. This reason this felt easy was that my heart rate was very low. Even though my HR monitor didn’t work, I estimate it to be 150 to 158.

Long Beach Marathon mile 25

I was stoked to see my pacer at mile 20 and started talking for a bit, he told me to shut up and run to save my energy, good call. At mile 22 I took a gel and salt pill and the pill got stuck in my throat, I coughed and nearly barfed while maintaining a 6:40 pace. At mile 24 my quads started to feel heavier and I made the decision to slow the pace down slightly to avoid possible cramping (and losing 5 minutes in the last 2 miles). I only lost 7 seconds in mile 24 and 11 seconds in mile 25.

Strava Floris Gierman

At mile 25 another Coyote running buddy Jack totally surprised us and he ran with Damien and I to the finish line at a 6:31 pace. It was an epic feeling running fast with the 3 of us and finishing at an official time of 2:55:05, only 5 seconds off from my projected finish time. Happy to see my wifey and kid around the finish line.

Long Beach Marathon

Long Beach Marathon 2013 medal

Ice bath after running to speed up recovery

I took a 20 minute ice bath after the run and my legs felt totally fine. Next on my horizon is the Avalon 50 mile race on January 11th, 2014. My training plan for the next 3 months will include more trail and hill runs at aerobic pace.

** updated – see my Avalon 50 mile race report here.


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42 Responses to How I trained to run a sub 3 hour marathon

  1. There’s science and there’s mentality. There’s having a plan and there’s being willing to improvise when that plan isn’t working. You can’t implement all that science and mentality in 1 week of reading a couple articles and hearing a good podcast, you LIVED all of these principles ALL summer, and then on race day you executed. One of the things I love so much about running: work SMARTER (not necessarily HARDER). On top of that, you were very coachable. When you got crazy into your two anaerobic workouts a week, I cautioned you, you listened and adjusted (or at least considered what it was I was cautioning you about). From 4:11 to 2:55, and I remember back when you joined us you wrote down that your goal was 3:10-3:15 and you asked me if I thought cutting an HOUR off of your marathon time was possible. So proud of you, Flo!

  2. floris says:

    I clearly remember those conversations when I first joined the Coyotes! So stoked on all the training runs and coaching from you and Kate and I absolutely couldn’t have done it without you guys. You created such a fun running group, that was the biggest motivator to get out there and run together on the most epic running trails around LA.

  3. Mac says:

    I’m an occasional Coyote runner about to do my first marathon (as an adult) in NY. Loved reading your training path and hearing your story. Thanks for sharing and congrats on an outstanding race and time! Cheers!

    • floris says:

      Hi Mac, that’s exciting your first marathon is coming up in 2 weeks! There will be several other Coyotes running it as well. Glad to hear you enjoyed reading my story. Have an awesome time in NY and let me know how it went!

  4. Great Post and fantastic accomplishment. nicely done!

  5. Jonathan says:

    You’re my hero! That’s an awesome story! I eat Paleo and ran my first marathon last March with a 4:17 time. Since then been bit by the triathlon bug and Going to tackle my first Ironman next year and plan on a lot of aerobic fitness base training this winter.

    Cheers~

    • floris says:

      O wow, glad you liked my story Jonathan. That’s rad you ran your first marathon in about the same time I did. A lot of aerobic fitness this winter will pay off for your first Ironman, especially since its such a long aerobic race. Have fun with your training and let me know how your first Ironman went.

      Cheers!

  6. Fred Lechuga says:

    Great job! Thanks for the post and the links!

  7. mileage says:

    What was your mileage before 40 mile weeks in may…
    do you think your actually training started when your first marathon training started?

    • floris says:

      Hi Milage,

      After I finished my first marathon race in 2007 I didn’t run for about 3 years, I only ran once every few months.

      In 2010 I ran 136 miles = 11.3 miles per month
      In 2011 I ran 139 miles = 11.6 miles per month
      In 2012 I ran 229 miles = 19 miles per month
      The first 4 months of 2013 = 133 miles = 33 miles per month

      Here are my monthly totals for 2013:
      January 40 miles
      Feb 12 miles
      March 39 miles
      April 42 miles
      May 160 miles
      June 185 miles
      July 184 miles
      August 228 miles
      Sept 297 miles
      Oct taper 40 miles
      So far in 2013 I’ve run about 1250 miles.

      I think my actual training for this marathon started in May of 2013.

  8. mileage says:

    also thanks for the right up…inspiring.

  9. Joholahau says:

    This sounds absolutely amazing! Well done! I did my first marathon in 4:08, about the same time as you, and really can’t imagine running a sub 3 hrs marathon!
    I tried to run at my aerobic threshold today, as per the calculation in the link in your blog, and struggled very much to run that slowly (dropping from my usual 8:30/mile for longer runs to around 12:00/mile). After the first 10 miles or so, I had to walk at times (and even pace myself then) to keep the heart rate below the calculated threshold level. Did you manage to run 6:40 miles at your aerobic threshold heart rate? What was your starting pace (beginning of training according to this method), and how long did it take you to make this enormous progress?

    • Floris says:

      Hi Joholahau, good to hear from you. I totally had the same struggles you experienced when I first started trying to run at my aerobic threshold. The hardest part is the discipline to slow down even though you’re capable to run a lot faster.

      I was usually running at 7:30 min / mile and had to slow down to 8.30 – 9.30 pace on road and 10 – 13 min pace on trails with frequent walks. After 1 month of slow training this pace already dropped 30 seconds with same HR, the following month another 30 seconds.

      After training for 5 months and a marathon taper I was able to run 6:40 pace at my 150 aerobic threshold HR the week before my marathon. Hope that helps. Keep it up with your HR monitor and let me know how it goes!

  10. Benno says:

    Felicidades Amigo! With your tips and enthusiasm you definitely helped me as well run my marathon faster than i initially expected. I did not go all the way with the nutrition and stuff (still love the occasional beer or two) but definitely shaved off pounds in the past few months and was very excited about the training you in LB and around. Keep it up !

    Benno

  11. Floris says:

    Hey Benno, so stoked to run our short and long beach runs together with an occasional trail adventure getting completely lost. You did an great job running your first marathon! Going out like a Kenyan with a pace 40 second faster than goal race pace and still finishing with a very strong time of 3:33! Lets get some recovery runs going soon again! Cheers

  12. Coach Gareth says:

    awesome planning and result floris. if only more people would do this!!! see you in the lab next week.

  13. Jaime says:

    Great write up! Thanks for sharing!

    I’m really hoping to run a sub-3 in Feb.

  14. Kenneth says:

    Congrats on achieving sub-3 hour and it’s awesome to improve by 76mins! I was aware on the importance of diet but didn’t know it can make such a big difference. There is something that I would like to discuss as in your write up you mentioned avoid rice, pasta and pizzas, but isn’t these important sources of carbs and where rice is what Asians had daily. Any idea did Phil Maffetone mentioned (in his book) about Asian runners diet?

  15. Larry Manross says:

    What an awesome post on your personal journey. You had great coaching and a great team supporting you, but most importantly you had the determination to reach your goal. Enjoy Boston

  16. Shawn says:

    Hello, I came across your blog when looking for a way to use my HRM to train. I already completed my first Marathon doing it in 3:19:40 and I only began running this year. I really like your post. I decided to give it a try. It has been hard to slow down to my aerobic Threshold of 146 putting me at about. 9min mile but I believe this training will help me. I do have a few question. When you were training I read one of your comments about your mileage going up. Did you only run at your 150 aerobic HR threshold? or did you incorporate other types of runs? Did you run to a distance or did you just set a time? I also Live in a hilly area, If I run these hills do i need to maintain my aerobic threshold ( which is hard because of the hills)?
    Thank you for your time.

    • Floris says:

      Hi Shawn, good to hear from you. Thats a great time of 3:19 that you already ran in your first marathon. Slowing down to your aerobic threshold of 146 is very tricky at the beginning. In May this year I started training serious and increased my milage significantly to about 40 – 50 miles a week. The first 3 months in May / June and July nearly all of my runs were aerobic, at or below 150HR. Once a week on Tuesday nights I had speed work outs. I did speed work outs 2 x a week, only 6 to 2 weeks prior to my marathon, then 2 weeks taper with very low milage.

      In training I ran a lot of flat by the beach (similar to my marathon course) and I focused on time on my feet. In the weekends I’d run trails in the hills or occasional stairs.

      Running hills aerobic is tricky, I know all about it. The point is to stay aerobic. When I run aerobic hills I often run 11 – 12 min miles with hike breaks, but then you can run sub 6:00 / 6:30 min / mile down the hill and keep your HR very low.

      These are all guidelines, the main point is to train slower than you’re used to and over time you’ll become faster once you have a good aerobic base. Hope this helps. If you have any other questions, just let me know and I’m happy to help.

      Cheers,
      Flo

  17. Rufus says:

    Fantastic achievement Floris. A couple of questions to get a wider perspective:

    How old are you? Did you lose weight when you improved your diet and increased your mileage, if so, how much did you lose? What is you BMI or body fat %? It seems like you had very good natural speed by May 2013 judging by your comment that many of your runs were at 7:30 up to May, is that right? Did you run shorter races during 2013, and what were your times? Thanks again for sharing.

    • Floris says:

      Hi Rufus, thanks for your message!

      To answer your questions, I’m 31 years old. Yes I did lose weight by changing my diet and increasing my milage. In April 2013 I was 170 pounds and had about 16% body fat. With a pretty strict no processed carbs & sugar diet, I lost 28 pounds in 6 months, bringing my body fat down to around 9%.
      Several of my shorter runs up to May were between 7:30 and 8:00 pace. This marathon was the only race I ran, however I did time a handful of solo runs with ‘race conditions’ (water bottle, gels, few salt pills). Here are a few of them, all with negative split to train finishing strong:

      March 11, 2013 – 13.1 miles in 1:38:31 (new PR) = 7:31 pace
      May 14, 2013 – 13.1 miles in 1:35:05 (new PR) = 7:15 pace
      August 10, 2013 – 13.1 miles in 1:27:07 (new PR) = 6:39 pace
      August 30, 2013 – 20 miles in 2:24:17 = 7.12 pace
      September 21, 2013 – 20 miles in 2:24:36 = 7.13 pace

      In May I set this October Marathon goal time at 3:15 which I updated to 2:55 after I ran my 1:27 1/2 marathon in August.

      Hope this helps. If you have any other questions, let me know.
      Good luck with your upcoming race!

      Cheers,
      Flo

  18. Rufus says:

    28 pounds off a 170lbs frame in 6 months, wow, I am impressed! You must have a heck of a lot dedication and willpower. How tall are you? I am 51, run over 30 marathons in 20 years mostly in the range 3:23 – 3:45. I still feel I have a sub 3 in me but I know I need to knuckle down and work on my diet to get to racing weight (I am currently 172 pounds and 5’11) with 19% body fat. I have also run a few ultras, 50 miles and above, including the ultra trail du Mont Blanc.

    • Floris says:

      Cheers Rufus, it took about 3 – 5 days to get the habits / addiction to processed carbs and sugars out of my system, it wasn’t hard after that. Plus I’d eat whatever 1 day a week, to keep sane and because it speeds up your metabolism again for a proven increase in fat loss. I’m 6’1.

      That’s incredible that you’ve run over 30 marathons! That ultra trail du Mont Blanc looks like an epic race. You totally have a great base to run a sub 3. My main recommendation would be to train with a HR monitor at 180 minus your age for at least 3 months to build a strong base. Then add 1 – 2 interval trainings a week after that. Running aerobic all the time helps you burn body fat and lose weight, this alone will make you a faster runner. Also for 1 week replace all processed carbs (pasta / pizza / bread) for (beans, extra veggies, nuts, etc) and see how it goes.

      Good luck with your run training and please keep me posted how it goes! Cheers

  19. Bill Z says:

    Floris,

    I have to tell you; you really inspired me to make some serious last second switches to my marathon training and major diet changes. I ran my first marathon last year and barely broke 4 hours (3:58:46) which was my big goal. But it took everything out of me and I was hurting afterwards. Then I did some serious speed work and broke through in my 5K time (PR of 21:36 – nothing too impressive but I never thought I’d get there). Unfortunately minor injuries kept springing up which halted progress. I’ve heard and read in the past about HR training but this system makes it seem much easier…if you have dedication and patience. And those are 2 traits I do believe I have. I am doing my next marathon in late May and my 18 week training schedule began last week. I abandoned all of the speed & hill sessions and decided to do this. My age is 31, my aerobic threshold is 149 according to the formula. In addition to the plan, I cut out all the sugars/sweets and refined carbs (used to eat a ton). Get this, I’m on day 5 of this and I went from 149.8lbs to 146.2 (this morning) and I’m a pretty thin guy to begin with (I’m 5’11)! That’s 3 pounds in 5 days! I strongly believe (ok, really really hope) this will work for me. My first week went well although I couldn’t believe how much I had to slow down at points. I did the MAF test and my speed predictably went down each mile. Your story has me dreaming big. I’d love to get to Boston one day, that’s the dream. But I know I have to remain patient, not go above my aerobic threshold and stay determined.

    Did you eat anything on your long runs besides the electrolyte pills & salt pills? I’ve read some of your answers and you say it’s okay to have one cheat day a week (because it can kick start your metabolism?)? Did you take out all Gatorade/Powerade’s (as Maffetone suggests)?

    Thanks for writing this up. Much appreciated.

    • floris says:

      Hi Bill Z,

      Great to hear you were able to pick up some things from my post. That’s perfect you have until May to train for your marathon! Set your goals very high, work very hard and you can make it happen man! If not this time around, if you really want to, you can qualify for Boston.

      Good thing you’re changing up your diet pretty significant. Its totally normal you have to slow down during your runs to stay at or below your 149 HR. That’s the hardest part of this whole aerobic training thing is that you know you can run a lot faster and that you have to hold back and be patient. This is also good to prevent injuries.

      The one cheat day a week to eat whatever you want is to reset your metabolism to an artificially high rate every week, so it will help speed up your process of losing body fat.

      Once your metabolism is used to not eating carbs and properly burning body fat, you don’t feel the spikes in energy when you run aerobic. With that being said I did take out all Gatorade / Powerade’s etc. Last month I ran my first 50 mile Ultra race with 7k elevation and only had Water + Gue’s + Salt Pills and a few banana pieces for 7 hours and 26 minutes long. I made sure my HR wouldn’t go over 162 so I would keep burning energy at a level I could maintain. (http://www.flotography.com/how-i-trained-to-run-my-first-50-mile-race)

      At some point you’re going to hit a plateau when you only run aerobic. Then you’ll have to start implementing some speed work to get to the next level. After a few months of aerobic only running, I started doing 1 speed workout a week, 400m, 800m or 1600m sprints, stairs, hills, etc. Then 6-8 weeks before the race I started running my longer runs with negative splits, first 75% of the run at 1 minute slower then race pace, last 25% at 15 sec faster than race pace. Those are hard, but great training.

      Also to maintain a 6:50 pace for 26 miles, you should run a lot of 6:30 pace miles those last 6-8 weeks before your marathon, so when you run 6:50 pace it feels ‘slow’.

      Hope that helps. If you have any other questions, hit me up.

      Cheers!

      Flo

      • Bill says:

        Thanks for the response Flo. Just a few more questions.

        Did you ever think you would be able to run that fast, that far when you were working harder with 8:30min/miles before you started training this way? I read the 50 mile race blog (great stuff, btw) and you ran a 5’45 mile at one point! Did you ever think you could pull that off in the middle of a 50 mile race?!?! My fastest 5K included a pace of 6’56, and that felt very, very difficult last summer. Like I mentioned in my previous post, I notice some similarities with us before you started this training so I’m hopeful I can follow in your footsteps to some degree. It’s still hard for me to believe I’ll keep progressing at the pace I am and be able to hold a 6:xx pace for that long!

        I wrote down your timeline of 6 months leading up to your marathon in October and the only thing I saw that I’m way off on was you did a test half marathon in May and were able to do it in 1:35:05 (7’15 pace) which is pretty damn good considering that was the start of your training. I have a half marathon that’ll act as a good test in March. I have an 8K next weekend to see where I’m at speed wise on my short game.

        One other thing; I don’t know how you did it but pulling off a 297 mile month is INSANE. Even the 228 mile month seems pretty difficult. And you did this with a young child, so much props. I’m currently able to comfortably average 40-50 miles a week with a full time job, wife, house, etc. Attempting 70 mile weeks for a month may be not be doable but I’ll try to get as close as I can. And the fact that you stayed injury free is a testament to the Aerobic Threshold approach.

        Quick update on me: Still staying strict to my diet and my training (6 out of 7 days a week). I’m at “peak” weight, it feels. I hit a new low of 143.2 recently (started the 18 week training program/diet/aerobic threshold running at 149lbs). My time continues to go down, and I’ve thrown in one speed session a week. I’m starting to hit new levels of speed when I do them which is a really encouraging sign. Like I mentioned, the fastest 5K I ever ran felt very difficult. I’m curious to see how my speed improves at the top end. Week 1 AVG pace: 9:18. Week 2 AVG pace: 9:00. Week 3 AVG pace: 8:49. Week 4 AVG pace: 8:37. Currently on Week 5 and I’m trending in the same pattern. I was able to drop 41 seconds over my first month. Hoping to continue that way!

        Thanks again,
        Bill

        • Flo says:

          Hi Bill,

          Sorry for my late response, has been a bit hectic lately. Stoked to hear your training is going well and you’re still improving a lot! A 41 second drop in your first month is incredible. Now you’re at a 8:37 pace, even if you’re able to drop 15 seconds a month for the next 5 months you’ll be running aerobic around 7:15 – 7:20 which is incredible! When you’re able to run that, your current 5k pace of 6:56 will feel comfortable and easier to maintain.

          A few years ago I ran a 1:38 1/2 marathon and I could not possibly imagine ever running any faster.

          In the 50 mile I hit a 5:45 min / mile on a steep downhill, on the flats I would never do this in a long race.

          The 297 mile month was in the middle of a Nike Contest to win a trip to Iceland to run the glaciers. http://runfree.nikeapp.com/en_us/run/detail/runviking The Top 10 people who logged the most miles with their Nike App won, so I decided to run a lot that month. Most of the runs were with baby stroller by the beach, very early in the morning or late at night. It worked out well with my marathon training peak and I won the trip to Iceland so that was fun :)

          If you want to find time to increase your weekly milage, doing doubles could work well, 7 – 8 miles in the morning and at night, less injury chances that way too.

          Keep up the good work and let me know how it goes!

          Cheers,

          Flo

  20. Barak says:

    Hi man,

    I’m really inspired. The food is my biggest challenge. I would be grateful if you could post your diet plan.

    Thanks and regards!

    • Flo says:

      Hi Barak,

      Glad to hear that. Yeh the food part is definitely a tricky one, especially to get over the first week. Once you get in a new eating habit, it will become a lot easier.

      I don’t have a set diet plan. Nowadays my meals consist of: veggies like spinach, broccoli, cauliflower, carrots etc, salads, tuna, salmon, bacon, chicken, beef, burrito bowls, guacamole, avocados, egg whites, beans, lentils, bananas, nuts, chia seeds, almond milk, coco nut milk, green tea and a lot of water. I make a lot of shakes as well with fruits. This morning for example I had a shake with some veggies (carrots, tomato, zucchini, carrot, apple and almond milk) + I made some some eggs with beans and spinach. I’ll have enough leftover for an early lunch as well.

      Hope that helps. Good luck and let me know how it goes!

      Cheers,

      Flo

  21. Tay says:

    This is inspiring. I live in LA and have a few friends that run with the Coyotes. I’m about to run LA Sunday shooting for 3:30-3:40 but I know I got some sub-3 in me. This post helped a lot. I already run with a group 2-3x a week but thinking of adding the Coyotes too.

    • Flo says:

      Hi Tay,

      Small world that some of your friends run with the Coyotes! You should come out on Thursday morning Coyote runs, its a free group trail run and you get to see many new trails around LA. Good introduction to see what the Coyotes are all about, great group of fun people.

      Hope you survived the LA marathon heat this past sunday! How did it go? Glad this post helped a lot and good luck with your sub-3 training, its not easy but you can totally do it!

      Cheers,

      Flo

  22. Flo says:

    Hi Tay,

    Small world that some of your friends run with the Coyotes! You should come out on Thursday morning Coyote runs, its a free group trail run and you get to see many new trails around LA. Good introduction to see what the Coyotes are all about, great group of fun people.

    Hope you survived the LA marathon heat this past sunday! How did it go? Glad this post helped a lot and good luck with your sub-3 training, its not easy but you can totally do it!

    Cheers,

    Flo

  23. Pingback: How To Run A 3 Hour Marathon

  24. Chris Keri-Nagy says:

    Hi Floris

    Totally amazing and congratulations. Please tell me, after your workouts on any day would you have a carb based recovery drink or just water?

    Cheers

    Chris

    • Flo says:

      Thanks Chris! After most work outs I’d try to drink and eat within 30 minutes. For the the longer or more intense runs I’d definitely consume carbs. I eat a lot of burritos with extra guacamole. I’m personally not the biggest fan of Gatorade or other sport drinks. For me Chocolate Milk or Vitargo are great recovery drink.

      Cheers!
      Flo

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