Today I have my friend Andy Hooks ( on the podcast and we take a deep dive into heart rate training, nutrition and improving your running. He used a MAF heart rate based training approach to improve from a 4:22 marathon, to 2:53 and he is aiming for a sub 2:40 or 2:45 marathon in Berlin in a few weeks.

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Show notes (high level, more details @
* Andy’s background in running and his first experience with marathon running [6:40] * What changed when Andy discovered low heart rate training and building an aerobic base [10:20] * Some of the injuries and experiments that didn’t go according to plan [13:40] * Improvements Andy started seeing using MAF training [15:40] * Andy’s experiment with a 48 hour fast, followed by trying to qualify for the Boston marathon fasted [18:40] 
* Andy’s nutrition and race strategy for his current 2:53 personal best [24:40] * Importance of hydration and getting in enough sodium and potassium [30:10] * Andy drinks bone broth before and after some of his long runs in hot weather [33:10] * Energy gel discussion with Myspring, GU, Vespa, Ucan, etc [34:10] * What Andy’s training looks like for the Berlin Marathon, Houston Marathon and Big Foot 200 [37:30] * How Andy integrates the MAF 180 formula in his training [39:10] * Andy values his training consistency over intensity, since it’s less stressful on the body [31:00] * Integrating speedwork into your MAF training [42:25] 
* Andy’s thoughts on different types of nutrition [47:10] 
* Impact of weather on your training and racing [54:02] 
* Andy uses water aqua plyometrics a few times a week [55:40] * How Andy’s job as emergency nurse has opened his eyes about the nutrition [59:40] * HR specific training at higher intensity [1:05:10] * Recovery tools and workouts that Andy uses with hot epsom salt baths, hot sauna, light stretches and the right micronutrients [1:10:10] * Andy sleeps 7 hours a night and gets into REM sleep quickly, this feels enough [1:12:10] * Recommendations for runners training mostly at low heart rate [1:14:21] 
* Floris talks about getting back into his training cycle and gaining fitness again [1:17:55] * Recommendations for runners looking to improve in their training and racing [1:22:20] * Importance of proper running form and how to improve it [1:25:20] * For athletes in their 50’s, 60’s and older who train at low hr, proper running form at low HR can be challenging, some thoughts on this [1:27:50] * How to think bigger with running? Our imagination is our limitation [1:33:34]

Find out more info about my new HR based training program at

Hope you enjoy my conversation with Andy!

YOU CAN FIND ANDY HOOKS HERE:
* Strava –
* Instagram –
* Facebook –

YOU CAN FIND ME, FLORIS GIERMAN HERE:
• Strava –
• YouTube –
• Newsletter with Running Tips and Racing Strategies –
• My website –
• Marathon PR Training Course:
• Podcast –
• Instagram –
• Extramilest Facebook Group:
• Facebook (Personal) –

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