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My biggest takeaway from this video was when coach Ben talked about strength training. Realizing that it doesn't have to be in a gym and little things make big improvements. I have learned this year that a great community can have a huge impact on our performance. I used to go it alone in everything I did for running and now am grateful for my group. Thanks for a great episode.

My favorite take away was an epiphany on easy days not easy enough. I define easy aerobically so I’m doing 8:00-8:15 miles but it’s my LEGS that need to take it easy for the speed day the following day. Easy days, EASIER. Thanks Floris, gold as always

Everyone having their phone out at all times just kills me. I try to work at it, but i need to keep improving because of the crazy sleep side effects. Also!! The best part of this podcast was the talk about strength! Lifting heavy is soooo important (for running AND longevity) and not enough runners do it. "Youre an athlete not just a runner" 💪🏋️‍♀️

Your comment Flo on everyone being head down on their devices is sadly 100% spot on. Also Ben on even a short amount of body weight strength training each weeks makes a positive difference.

I need to get ample sleep bc I sleep on avg of 5 hours a night.

Great episode! Many quotes but I think my favourite is the goal to not shit yourself 😅 For my first marathon I almost did. Got a diarrhea attack at 15k and dnf:ed. Turns out almonds aren't always the best race energy 😂

Haha! It’s me! I said I was afraid of speed work 😊Low heart rate training helped me really enjoy and fall in love with running! I look forward to running. Speed work, like Amelia said, can be intimidating. Memories of the intensity of it. Now I know, speed work doesn’t have to be this grueling activity and something to sprinkle in! So happy to have this group to learn from and relate to!

Great video! Thanks for all the great advice. I agree low heart rate training is great and speed work is great etc. etc. but if I was giving any (above 3:30) marathoner advice it would be simple: Do whatever run gets you excited to lace up your shoes, within reason. If you want to run in Zone 4 most of the time then do it. Listen to your body but just get out there. There are days where I have a low heart rate on the calendar but had a rough day at work and I just want to fly. Assuming my body can handle it, I go for it. Once you get below the 3:30 marathon perhaps that person needs more of a "plan" but above that - just go have fun.

I did my first 5k this past weekend. I came in 2nd (out of two in my class - but 2nd lol). I was able to run sustained for a few minutes at a stretch. I am signing up for my next race this coming weekend. Your videos on low heart rate training has done it for me. Danke, Floris

Floris, I just love your commentary! I have been training and running for a year. Your channel has helped me so much on my journey. Thank you, Much love from America 🇺🇸 ❤️

Favorite takeaway: Run relaxed with shoulders back and good posture. Thank you. In addition to helping my running technique, this helped me keep a positive mindset during longer runs.

'Comparison is the death of Joy' 💥👊

Adding a second comment as I think , it warrents it (without wanting to sound alarmist) I totally agree with the phone , technology thing .. I see it all the time on my runs , people walking around like zombies plugged into the phone Even parents with prams etc .. George Orwell got it wrong .. was not visionary enough .. did not realise would would be walking around with the monitors in our pockets and paying for the privilege. I just feel like reminding people technology should be a tool rather then humans being a tool of technology.

Another informative, insightful and marvelous podcast. But a note on the reference that even a toothache being a sufficient reason to not take someone at elevation. The medical explanation here is that a tooth abscess will increase in size at elevation. And because the abscess in this case is situated in a confined space, excruciating pain will result. Anyone who has flown on an airplane with a tooth abscess will attest to this. Keep up the great work.

The one about ego wanting to get back to previous level is tricky. Hard to accept setbacks sometimes.

Good info.

❤ i like that Ben. running is a blessing

And the main thing is to enjoy yourself and no stress .a short run is good run .great podcast .great to hear pure running experts lol 🍺 .

Thanks, Floris.

Takeaway - that I am not the only person who has the aim of not soiling oneself on a run. My takeaway from the video and in fact most of your videos is the same. To be kinder to myself and enjoy the process. I am just starting to enjoy the process again, but I struggle with the whole being kind to myself as I get very frustrated. Be kinder to yourselves, people. Flo says so and he's not wrong!

We love to run… Flexibility: consider time away from running... The aim is to run as long as we can! Thank you

favorite takeaway: sleep is the most important recovery tool.