What was your favorite takeaway from this episode? Below are the timestamps. Please check out our sponsors to support this show: 0:00 - Introduction & sponsors mentions: - My Personal Best Running Coach Program: www.pbprogram.com/ - PATH projects: pathprojects.com 02:45 Group running 04:58 Andrea’s running journey 14:35 Low heart rate training and race improvements 19:52 Marathon Majors and training cycle going in 26:52 Race day strategy: Berlin Marathon 29:59 Sickness on race day! (London Marathon) 36:10 When it gets tough in the marathon 37:29 Mistakes runners make 38:11 Adventures in CGM’s (Continuous Glucose Monitor) and how we eat 41:48 Recommendations for starting out with low heart rate training 43:49 Reducing stress, vizualisation, embracing the weather 47:13 Recovery, brutal foot massage 51:01 What’s next? Goals! 55:18 Closing thoughts 56:58 Outro Floris

I am encouraged that even though I started running later on in life that I can still have the ultimate goal of qualifying for and running Boston.

I’m obsessed with Andrea Hudson. She’s my SHERO. I’m currently 56 yrs old female, learning how to train with MAF method, I’ve run my 10th marathon in 5 yrs. . Listening to Andrea, I believe my goals can be reached. Thank you for this pod cast with Andrea “Female Master” running competitively. #goals 🏃🏽‍♀️🫶🏼

Nice to see someone close to my age succeeding at that level, takeaway: keep doing "all the things" so you can continue being a happy healthy runner. Thank you both, happy holidays!

Andrea has inspired me in my marathon sub 4 goal. Following her strava training runs deligently 😊. Great pod cast 👍

Listening to it as an almost 50 year old, it was inspiring to say the least! Key take-aways.. #1; For athletes over 50, it may make sense to take the lactate test to tune in the best HR for low heart rate training, as opposed to go with the 180 formula. Andrea only brushed upon this topic and you didn't go into detail but I have a hunch this is what she has done. #2; Regular strength training is a must! #3; Being patient and well grounded is a must. Things take time. #4; You can run super fast times even in your 60'es.. #4+1; she commented on choosing the right shoes.. I would have liked to hear a bit more on what her take is on shoes for training, racing and shoes in general. Great interview!!!

Very impressive and thanks for sharing! I started running at 53 and improving. I love see how we can keep going!

Andrea's commitment to marathons is a great takeaway, not trying to blitz times, but making incremental (yet significant) improvements.

Andrea! Such a gifted and strong runner! Not only talented but willing to put in the work! Thank you for your insight!

Enjoyed this interview very much. Bits of good info. Andrea has awesome drive!

I shared your video on our Ooty ultra 15KM group, Andrea you are incredibly inspiring !! :)

Wow. Beast mode to run and PB after being tripped and losing blood from what looked like a not so minor cut! But your grit and determination and maybe nursing background helped make the decision to finish! Awesome… in the spirit of the 1st Marathon - except not dropping from exhaustion before delivering the message!

Omg she's lovely. Strong women, such an inspirational testimony ❤

Huge to see a older woman featured this is my dream at 58 to qualify in 60’s! I live in Long Beach too so have to see about getting a coach

Love this episode. Thank you!

Cudos! Amazing! Great job! Floris I’m finding myself coming back for more… you say 5K and up… but I’m wondering if your PB progrma has ever helped 1500 or 3000m track athletes? I’m actually trying to go as low as 800m in the 50-55 age group.

Excellent interview! There is lots of solid research on the effects of a glutamine supplement boosting immune system function for endurance athletes. I’m an ultra runner and used to get sick all the time after big efforts/events. Now I mix glutamine with my BCAA mix and haven’t been sick since. Most supplements are garbage and not necessary, but glutamine is legit. Curious to hear your take!

Fantastic and interesting interview. Andrea mentioned finding shoes that helped her avoid injuries and worked for her. What brand shoes did she settle on?

Hello Floris. Best wishes for the new year. I began MAF training in December (Max heart rate = 138). Is it possible to maintain the low heart rate and I high cadence? I have recently picked up my cadence to between 170-180 and i feel so much better. However, my heart rate is about 150.

Hi Floris. Pleasure, I'm from Brazil and I'm amazed with this way of training. I always liked to run light, but I never measured my frequency, I just ran at pace. Yesterday I did my first run by frequency, using the 180-age formula, I got the number 147. I was surprised that I had to speed up the pace a little compared to the races I did by pace, yesterday I ran 15km at an average pace of 5:03, FC between 137 and 147, I was ecstatic. My doubt is about the races, I run 5km and 10km in races, I want to migrate to longer races, but in the race, do I run in this range of aerobic resistance or can I increase the frequency a little? Because if I run at this pace, short races I won't even come close to competing with the first ones, and long races I'm not sure anymore. Grateful for the attention. Your work is fantastic. Sorry for the bad english lol

I was interested in the hydration discussion. I don't like to rely on aid stations. Being on the wrong side of the course, or congestion, or just a slip and I can lose a water, and I find it's hard to get enough even if I hit all of them. For this last CIM I carried two 500ml soft flasks. One waster and one my own carb/electrolyte mix. I supplemented with aid station water, but I think next time I'll try putting electrolyte in both bottles (and carbs in just one). I used pedialyte powder for the electrolyte. I think the 650 cal was sufficient nutrition, and I think I was good for water with the 1l + maybe six cups from aid stations, but I was feeling a bit crampy in the last 10km or so. That said, I finished very strong- a one minute negative split, and the last 5k was my fastest of the entire race, so it's not like I blew up. What I wished was a way to re-fill on course, as I was using a flip top on the water flask. Some of the early aid stations someone had a pitcher, but at later ones, where you'd need it more, they didn't. I managed at CIM with the ideal temps, but at a summer race I'd certainly need more water.

Just started following your channel… i tried to look into my “aerobic zone” my watch says it’s max 136.. but it I use the heart rate calculator and keying in my resting heart rate… it says i can train up to 150 (endurance)… for background , I just started training for my first half and hopefully full marathon this year @ 50 years old (female)… how long does one do the low heart rate training to see results? Also, confused as to which max heart rate to follow… although i went on my last long run at 143 and felt fine afterwards… like I can do more Kms… Any advise would be appreciated. Thank you

Floris, would you recommend the oura ring? I've heard mixed reviews about it. I want one to track my sleep quality, HRV/stress, and track my runs easier (if it can do that properly).

Andrea Hudson - I want to get you on my Strava but there's too many andrea hudsons with no facial photo so how do I invite you?

What shoes do you all recommend? She said not the popular brand everyone used to buy.

Hi, may I know which shoe is Andrea wearing at 00:41 to 00:47 ?

I started 3 months ago and am 60 next month.I can't see me ever getting close to this times

Nobody seems to mention the mental side of running. That's just as important, if not more important than the physical side. Watch and study the Ethiopian and Ghanean runners. They're obviously doing something right. They're winning all the medals.

I start running on MAF about 3 weeks ago, i'm doing it 5 times a week. 85 minute x 4, and then 120 mnute once. Is that oke ? I really excited because the progress, my time decrease 50 sec in just 3 week.

5th covid shot, good greif!

Her progression is a little muddled.3:53 to 4:53 to 3:33. At least they always end in 3!

First half marathon, completely unprepared, soaking wet t-shirt at 2 h???? Must be nice.

She thinks a 2:02 half marathon and a 3:53 marathon are slow? Maybe for elite runners. Good for her, but very condescending for those of us who run a lot slower.

I've been doing the knees over toes program for 6 months and cannot say anything bad about it, It has helped me to strengthen my legs and give me confidence in running after having knee surgery a few years ago... currently getting back into running after time off and have signed up for a half marathon in April and am utilising low heart rate training to get ready.... is the Continuous Glucose Monitor specifically for Diabetics @FlorisGierman ?

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