#63: MAF low heart rate training with 2:44 marathoner Wissam Kheir

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Wissam Kheir has 5 years of MAF low heart rate training experience. We talk about health and race improvements through MAF low HR training and the important psychological aspects of goal setting, self-actualization and building the aerobic base.

Watch the full video on YouTube here: https://youtu.be/ZyhGgYp3D1I

MORE ABOUT WISSAM

Wissam Kheir is a PB Program member who started MAF training in 2018. He is a Clinical Psychologist, Psychotherapist and an Assistant Professor at the Lebanese American University in Beirut, Lebanon. Wissam is also a marathon and ultramarathon runner, swims, bikes and is a self-confessed data freak.

FIND WISSAM HERE:

• Strava - https://www.strava.com/athletes/20155392
• Instagram - https://www.instagram.com/wissamkheir
• Lebanese American University profile - https://bit.ly/3GMnSCC

YOU CAN FIND ME, FLORIS GIERMAN HERE:

• Podcast: https://extramilest.com/podcast/
• My Personal Best Coaching Program: https://www.pbprogram.com/
• Strava: https://www.strava.com/athletes/1329785
• Instagram: https://www.instagram.com/florisgierman
• Website: https://extramilest.com
• Website: https://pathprojects.com

CHAPTERS

• 0:00 Frustrations with MAF low heart rate training
• 00:02:46 Sponsors: PATH projects, LMNT
• 00:05:12 welcome Wissam!
• 00:06:16 from no pain - no gain, to MAF
• 00:13:19 dealing with early stages of MAF training
• 00:17:39 running from a psychological perspective
• 00:20:35 progress and breakthrough with low heart rate training
• 00:23:56 first marathons, to improvements through MAF
• 00:31:24 dealing with a hot climate and sauna in Winter
• 00:35:34 goal setting, discipline, self-actualisation, context of culture
• 00:38:26 always ready with MAF, 100 mile self-navigated run
• 00:42:55 getting out of your comfort zone, dealing with pain, race pace
• 00:49:05 the MAF population: being humble and being obsessive
• 00:53:52 bike accident
• 00:55:29 Ironman
• 01:00:52 combining family life with training, finding time
• 01:02:24 being selective, adaptive behaviours, the company you keep
• 01:06:36 recovery tools
• 01:07:37 nutrition, intermittent fasting, high training volume
• 01:14:17 ice bath, working with discomfort
• 01:16:01 training and racing goals / bucket list
• 01:20:03 closing thoughts

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ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.pbprogram.com.

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