My Berlin Marathon 2023, Lessons From Start To Finish
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- čas přidán 7. 06. 2024
- In this video I run the Berlin Marathon 2023 with a GoPro. I cover my race day strategy, training lessons, dealing with injuries, our PB community shakeout run and more. Strava from this run: / strava
Start training with my Personal Best Program: www.pbprogram.com/
Chapters:
0:00 Starting of the Berlin Marathon 2023
2:35 Half Marathon point
5:25 Mile 20 / 32 km point
7:07 Marathons can be so hard
7:36 Almost at the finish line!
10:17 Thoughts about my Berlin training
11:41 How I dealt with my pre race injury
13:03 My goal to run all World Majors Sub 3
13:12 The 5 stages to deal with running injuries
15:56 Race day recap, the good and ugly
19:08 Looking back at my Berlin training cycle
20:14 Different types of Personal Bests
21:21 Community shakeout run Berlin
22:25 How to set yourself up for success in training, racing and life
#berlin #berlinmarathon #berlinmarathon2023 #marathonrunning
SEE MORE:
► My Strava from this run: / strava
LINKS AND TOOLS MENTIONED:
► Extramilest Show Podcast - extramilest.com/podcast/
► Personal Best Training Program: www.pbprogram.com
PODCASTS SHOWN:
► Kipchoge's Advice to Race Faster, For Non-Elites: • Kipchoge's Advice to R...
► Ash Lewis, From Paralyzed to Running a Fast Marathon: • From Paralyzed to Runn...
► Ben Edusei, MAF training and Longevity: • MAF Training and Longe...
GEAR USED:
► Shoes - Nike Air Zoom Alphafly Next % Flyknit - amzn.to/3HILKIC
► Shorts - PATH projects Graves PX 7” Shorts - pathprojects.com/graves
► Liner - PATH projects Lynx PD 8” - bit.ly/3VimixU
► Shirt - PATH projects Andes Ad Tank - bit.ly/3yts9qn
► Hat - Zion Cap - bit.ly/3Pjk5lo
► Gel PF 30 - visit.pfandh.com/Flo10 (10% off your 1st order with code FLO10)
► Gel PF 30 Caffeine - visit.pfandh.com/Flo10 (10% off your 1st order with code FLO10)
► Ketone IQ - hvmn.com/flo to save 20% off your first order
► Watch 1 - COROS APEX PRO 2 - amzn.to/3Wle4Vo
► Watch 2 - COROS PACE 3 - amzn.to/3PW0YOb
► Heart Rate Monitor COROS - coros.com/heart-rate-monitor
► COROS POD 2 - amzn.to/3uVcwFV
► Camera - Go Pro 11 - amzn.to/3FZfCiw
► Mic - Go Pro Media Mod - amzn.to/3vBTxAs
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Personal Best Program: www.pbprogram.com
► Website: extramilest.com
► Strava: / strava
► Instagram: / florisgierman
► Podcast: extramilest.com/podcast
► PATH projects: pathprojects.com
🚨BIG GIVEAWAY!! Win a pair of running shoes of your choice (up to $300 value). To enter, subscribe to my CZcams channel and comment: what is one lesson or takeaway from your recent training or racing journey? Winner will be announced November 30, 2023.🚨
Subscribe and hit the bell to see new videos: bit.ly/Flo-YT - Sport
*🚨BIG GIVEAWAY!! Win a pair of running shoes of your choice (up to $300 value). To enter, subscribe to my CZcams channel and comment: what is one lesson or takeaway from your recent training or racing journey? Winner will be announced November 30, 2023.🚨*
It's never over. Things may look grim during training or during a race, but if you make good decisions, your luck will turn. Mid-August, I had runner's knee and I had to find creative solutions to stay in shape. A month later, I finished my first marathon.
Learn to be patient and reflect why start this process in the first place. 😊
"I have greatly admired your exceptional ability to run a marathon in under 3 hours while holding a camera and talking, and it truly dissolved all the psychological barriers I had towards this sport. Before, I used to think that marathons were always painful and stressful. About a year and a half ago, I completed my first marathon with a time of 5:46:00 - a rather disappointing result for me. I felt fearful, and since then, I didn't dare to think about running a marathon again.
However, about 4 months ago, I coincidentally came across the MAF running technique through your CZcams videos. I found it relatively easy to implement and started training diligently with perseverance and inspiration, especially after watching many of your motivational videos on your CZcams channel. Recently, I participated in another 42km marathon and completed it in 4:30:00, an accomplishment worth celebrating. It has truly given me strong motivation to pursue a new goal: completing a marathon in under 4 hours in 2023.
Coming up, on October 15, 2023, I will be participating in another marathon, and my current goal is to finish it in 3:55:00. I want to express my deep gratitude to you for sharing your knowledge about consistency, perseverance, and inspiration every time I step into those running shoes. Thank you very much!"
Run slow to run fast ! I’ve been doing Maff going on about 2 years and qualified for 3 Boston Marathons and September 24 ran the Chicago Half Marathon and it was a PR and also a New York Marathon qualifier with a 5 second buffer and my average heart rate was 134 my Maff rate is 135. Thanks Floris !
That you're capable of way more than you think, even without a running background! I started running only 6 months ago having never ran prior, and could barely run for a minute or two at a time now I can comfortably run HMs at elevation. Throughout this I've struggled on and off with random minor injuries and pains with no real training plan other than to increase my mileage week by week, but week by week I see my miles going up bit by bit. The more I run, the easier running gets as well, you get better at tackling the mental hardships that you experience midrun, while also get better at staying "in the zone".
I plan to run a marathon race next year and eventually want to get a sub 3 hour run!
Can't remember last time I bursted into tears as hard as when you addressed your kids on the finish line. Brings me hope that there is a lot of good parent out there. Huge congratulations
Hi. I don't need a prize (though I wouldn't decline). I actually just wanted to share that you're my favourite running coach and I share your podcast and channel with everyone I know who runs...but in answer to your question...there's so many answers. Maybe the best is: run your own race. Don't worry about the person next to you, you'll never see them again. Concentrate on your body and your run. A marathon is a collection of thousands of steps. The more you can focus and optimize each step, the more efficient you will be. So stay focused on your race and your form.
My thoughts exactly.
Still nice to see that our mentor is human.
Reassuring.
I can so relate to this feeling. It’s one of the emotions I go through at each finish line. To be able to transfer this accomplishment to your children is what every good parent desires. Absolutely love it Floris 8:12
WOW, so many thanks, Floris, so inspiring and emotional for us as well to experience that marathon journey with you! This takeaway is precious: "You can see a personal best in other ways than your finish time too. For me, a personal best is showing up the best way that you can even when you experience challenges." You have made such a difference in people's lives and thank you so much! 🙏🏾
My takeaway is that nothing beats consistency. I recently came back to runnning after taking around 5-8 months off. Feels like I'm starting from scratch. I went from running a 1:44 half marathon during a weekend long run to racing a 2:00 half marathon...
So note to future self, regardless of what life brings, don't take breaks, run less, 40-50km/week but never stop completely, those adaptations don't expect you to come back, they just disappear as you no longer need them.
And one last thing, you truly can't outrun a bad diet, no matter what anyone says, you could be in better shape, regardless of how much you're running, if you eat properly.
Man those words you shared for your 2 little girls was simply beautiful! Biggest takeaway for me has been to enjoy the process. Shifting the mindset of trying to 'get through' the run to embracing each moment for what it is. Focusing on the simply putting together the next step forward both in running and in life generally :)
Oh man! That shoutout to your kids!! Wow. So inspiring, man. Such unbridled, raw emotion. You should be so proud!!!
Hello! You just made me cry!! That finish talking to your daughters… 💪🏼💪🏼💪🏼. Cheers from Colombia 🇨🇴 fellow runner 🏃🏻♂️.
Thank you, Floris. This was inspirational. Like John Lennon wrote, "Life is what happens to you while you're busy making other plans." Best to you and yours, Tim Lawler
Loved your little speech at the end ofthis episode about not everything going according to plan. Not running related, but we're building a house right now and it's so true, sometimes you have to just roll with what gets thrown at you! As far as running goes, I'm totally new to this, and its been a while that I've done something out of my comfort zone as an adult. Lots of learning moments figuring out what to wear and take with me on longer runs, lots of new emotions, and new feelings (mentally and physically!) My biggest takeway has been - get out of your comfort zone, it's pretty cool there 😊🤘
Floris, I’ve been watching your content for 4-5 months since I’ve begun running. As a new runner who was too eager I ended up with injuries. I took a few weeks off and trained for my first half marathon following a lot of your HR training tips for 3 months and I was able to get to the start line healthy and finished under 2:15! I’m really grateful for you sharing your experience with low HR training bc sometimes the narrative around it can be discouraging, but it has been so critical for me in my running journey and just overall health too. I actually watched this video when it came out, but needed to come back and comment bc I thought a lot about what you said how PBs can come in different forms and not just the finishing time - for me, while I’m happy with my HM time today, I was also very happy with how I felt throughout the race, how I felt on the hills, and how I was able to enjoy the experience. I’m excited to continue training for other goals. Thx so much for sharing your journey and knowledge with us!
You are such a positive inspiration . My first marathon in 4 days , just turned 59 recently. I want to follow your approach. I also just signed up on Strava and will follow you there. Finding trusted advisors and being patient has been what I’ve been learning lately.
I hope you reach your goals. Best of luck!
From Philippines here and fairly new runner. Be patient and listen to your body, i am not a sprinter but a long distance runner WANNABEE!😁 Congratulations great run!
Great video Floris, I was deeply touched. I ran it too with my brother-in-law, and I've posted a film. We were going at a far easier pace, and it was an incredible experience. My takeaway from Berlin 2023? Running marathons shows that humans of all ethnic groups, faiths, colours and persuasions can come together and share a common goal with a spirit of kindness and endeavour. I was deeply moved by the Saturday 'Breakfast Run' where thousands of people from 150 countries ran into the Olympic Stadium, ridiculing the philosophy of the man who built it. Hotel, expo, subway, start line, race, post-race and more. I've learnt that people are actually good and that there is real hope. Thank you again for a lovely video.
Thanks for the sharing man, cheers
Very inspiring! Congrats Floris!
Amazing!!!!
Awesome run Floris! Enjoy recovery mate, you deserve it.
damn... amazing video. Thanks for sharing. Your words near the finish line is really touching. Well done!
congratiolations!!
awesome video!! Love it!!
Inspirational stuff Floris! Loved the post-race breakdown. Can't wait to follow your next marathon journey!
Congrats !
Great run Floris! You did the best your body allowed for that day. 🎉😊
Wow you did awesome. With pain and all!!
You meeting your Family is always awesome to have cheering!! Beautiful recollection. That is priceless !
Congrats, such a big moment!
Congrats man, impressive stuff
Nice one fella, you smashed it 👊
well done. Great Video. Congrats.
Thanks Floris for your honesty and coaching, thanks for sharing this valuable experience, congrats on being able to finish even tough it was painful and so so difficult. Love our PB fam
Congratulations and so emotional! Thanks for sharing the experience! So inspirational before I set off my 1st marathon in Chicago next week!
Great inspirational video!
Amazing!!! Congratulations!!!!!
Thanks for sharing Floris....Well Done!!
Wow!!!! Fantastic pace!!!! Congratulations!!!!
that's amazing Floris!!
Congratulations on finishing another sub 3 hour marathon under challenging conditions. It always amazes me how you manage to talk and still run pretty speedy kilometers!! - A recently learnt lesson for me is - it is ok to be hanging out in the back of the pack. In fact, I think they have more fun. Happy trails.
Such a great video. Thanks for sharing the journey.
Kudos to a great effort! I really appreciate that you put your data out there with your HR.
you are so inspiring! Thanks for sharing this insides!
Amazing race vibes and WELL DONE! I can SO relate to those finish line emotions - Almost always just hits me hard with all the different emotions available in the mind and body when crossing the finish line! That's why we keep coming back for more.
Congratulations, Floris! Great job! Your girls have such a cool dad. 😊
Great video. Thanks for sharing yur thoughts after the Berlin cycle, and congrats on your 4th Major.
Awesome job Floris ! You are an inspiration sir 🍺
Congratulations!!!! You are amazing!
Great achievement! Congratuations Floris :)
Delighted for you Floris
Congrats on finishing the marathon under the circumstances Floris 🙌🏼🙌🏼🙌🏼. Every marathon is a lesson, and sometimes like you said, we need to relax and trust our training. Cramps have been my kryptonite for my 3 past marathons, hope in December (CIM) we can finally crack the code and have a cramp free marathon and see what happens. Thanks for bringing us along in your journey 👍🏼
You are amazing! Congratulations! 🎊🎈
incredible!!!🎉
Great job Floris! You pulled through the pain, which is never easy. Love from family is always great motivation. Sub 3 is amazing 👏 Congratulations.
Absolutely Inspiring
Thank you so much Floris and Ben! I had an absolute blast! The injury segment really hit home with me.. and it’s what I’ve taken the most from this marathon.
This was by far my PB performance mentally in any race I’ve done, the time was inconsequential.
It was an honour hanging out with you guys. I learnt so much and had so much fun! Thank you for welcoming me in. See you in London! Great video! ❤
Fantastic work Floris. Inspirational ❤
I love the positive messages in this video and your lessons! Thanks!!
you are such a huge inspiration! Bravo!!!
beautiful stuff. The roller-coaster that is the marathon. Another step along the road. Well done Floris.
Congratulations Floris !
Congratulations!!! Wow! such determination!
Thanks for constantly inspiring us to be better Floris ❤
Floris! You are an inspiration! Congratulations on an amazing race and fighting through tough circumstances! As I was watching, I was crying along with you! All the best!
this was awesome
Congrats! I love that there is a purpose to running slower. I’m looking first to seeing some results this next spring!
Congrats! You did extremely well compared to how you were feeling! So, huge win for you and very motivational!
Amazing run, Floris❤ biggest lesson is that thing don’t always go as planned, even if you’ve done it all right, but most importantly, it’s ok when they don’t, readjust your goal and find joy in the fact that you still went out there and gave it your all ☺️
So much heart, Floris! Love this! ❤️❤️❤️
Congratulations on another sub 3. So tough when things don’t go well on the day and interesting to see you unpack how training decisions led to the situation.
My last injury (achilles issue) led to me reviewing my training approach and starting low heart rate training. That injury truly was the best thing that happened to me as it allowed me to slow down and begin building my aerobic base. Thank you for all your knowledge you share. It so inspiring to see how far you’ve come with this method.
All the best with the recovery and I’m looking forward to seeing what’s next for you.
Congratulations!! You did well. Thanks for sharing your experience!
I thoroughly enjoyed this video, it was very inspirational and a lot of great lessons for me to learn mentally as a runner. Congratulations on the race nevertheless during the circumstances! I'm happy for you 🌻and I got emotional too watching this when you crossed the finish line! ⭐
Sub 3 well done brother! And thank you for shedding a tear at the finesh lane man thats what it feels like 🏆
Thank you for this video! I ran my most well executed half marathon a couple weeks ago but got injured a couple weeks later by not taking enough rest. I’m anxious for an upcoming marathon and need to remind myself making it to the start line is the true goal. Your experience rings so true and is what I need to hear
Awesome Review. Congratulations Floris. Hope to see you in Chicago.
Congrats on the race! Sub 3 is great for the challenges you faced. #goals
Thank you for sharing your experience and being super honest about your struggles. It would be so easy for you to only share the highs but it was comforting to see some lows as well. I signed up for my first marathon and I found your videos very helpful. It's been a difficult adjustment to switch from strength training to running but I want to challenge myself. I am so happy to see that when I have the motivation and the exact goal I can really push my body. But after watching this video I know I will need to take a step back sometimes and let my body recover (always struggled with that).
Congrats! You're an amazing runner. Thank you for sharing your marathon!
Floris, you an inspiration! Well done for finishing your marathon under 3h!!!
My biggest lesson was from my last training run - be present, relax and enjoy the moment!
Incredible, Floris!! Well done! Very emotional watching… mile 22.5 and beyond was so awesome. Wow. Well done!
Go Floris you're kicking ass I love your video!!🙌👏
Great experience Floris 👏🏻👏🏻 thanks so much for sharing 👍🏻
Congrats on your run! I’ve learned recently that it’s okay to be slower than before when coming back from injury!
I really like your vlogs, you are such a cool person willing to share great info, insight and bring your viewers along - I run vicariously through you unfortunately, my super high blood pressure makes me stop going too hard for it. So, thank you Floris, hope to bump into you one day and well done with the marathon despite the challenges, you were ready for them despite it all.
Thanks for sharing your experience. Like always learning a lot from your experience. Congratulations on your sub 3:00!!
That Sir was a fantastic run!!! No doubt about it :)
Well done Floris, that was a rough one but you did yourself proud. Congrats
Bijzonder goed gedaan Floris! Proficiat
Way to battle through 🎉
Sincere dedication to your kids there, Floris. Real men show true emotion 🤟
Incredible performance with the odds stacked against you (calf strain and not being able to run for 18 days). Great video and very inspirational as I'm just 17 days out from my next marathon. Thank you!
Congratulations! very inspiring specially when you see your family watching the race.
Flo, I'm so incredibly proud of you! And yes, I teared up-multiple times-watching this vlog... This weekend was by far one of the coolest weekends ever, and this race was special. For me personally, and given all the circumstances, this race went beyond my wildest dreams. And for you, too, given everything, you still managed to get that sub-3! I did it. You did it. We did it!
Oh, and you were not the only one that got emotionally. I teared up multiple times at the start during the race and at the finish hahaa. That's what race day does with you!
Can't wait to do another Major with you!
Beautiful accomplishments wirth the emotions. Congratulations on everything with that amazing time. Wishing you more successful runs/marathons.💛🏃♀️🏃♂️💪😇🙏
Congratulations! I loved how you adjusted your expectations but still had a challenge ahead. No “throwing in the towel.” And the thoughts of your family at the end were so touching. That’s what it’s all about. Not just modeling strength of character for them, but also living a healthy life to be there for them as long as possible. Thanks for sharing.
It's such a great video. As you know, I learned that challenges can happen in any race. In my case, it was a tech issue that made my marathon a challenge. Better race day strategy for issues like this was my lesson.
Amazing, well done! The atmosphere seems great.
One key takeaway from my recent training is that I'm able to train a lot more than I ever imagined I could do. Thanks for the inspiration!
Love it! A lesson i took from my last training block is to journal everyday about my runs and how i am feeling, to be conscious and reflective about my training development. I love getting to know myself as an athlete and getting better.
Awesome video and great perspective on training, racing, performance goals, and running. I’ve been running since the age of 13 (I’m 58 now) and my PBs are likely in the rear view mirror. The greatest lesson for me is that we chose to do this and we all have our own reasons and motivations. When I was younger it was more about time and performance, now it’s more about the experience and feeling alive and being capable of doing extraordinary things. I will be running the Chicago marathon in a week and a half and while I have a time goal, my ultimate goal is to do the best I can for fitness I’ve built under the conditions of the day.
Great Job Floris! Congratulations!! I am hoping to get in next year for my 5 star. Thank you for your help and content
Thank you for sharing this with us Floris!! Great race and great finish! I’m sure many of us can empathize with calf issues (my left one definitely plagues me from time to time!), way to gut it out!! 🎉💪🏼
Congratulations Floris very inspiring well done you are a good man.