ATC: Is MAF Training Only at MAF HR? Identifying 'Niggle' vs Injury, Plus: Farmer Carry FTW!

We've done the work and hand-picked companies we trust and love for you to benefit and leave the guessing game out of things. Now, you can support the podcast by shopping through us while getting great savings at enduranceplanet.com/shop. -Lucho analyzes Tawnee's marathon, and more chat on running, setting goals, training for a successful race execution, elite runners, and everything related. -Carrol: I'm the guy you met at M2B packet pick up. Congrats on hitting your BQ time, I hit mine also. Anyway, my race was very similar to yours. I felt great until mile 22, then I struggled to maintain my pace. I wasn't bonking, but my legs were dead. You touched on this with Brock, but can you address this further in one of your future episodes. I would like to know how better to prepare for this, and what exactly is happening to my muscles. -MAF: It's not a one-size-fits-all plan. When should it just be MAF HR vs. when can you add in more speedwork/intensity? Can you still get the benefits of running at MAF for 90-95% of my mileage with one short speed/tempo workout thrown in the mix? -Lucho’s definition of tempo- Z3 or 5-10 beats over MAF -When is a wiggle* not a wiggle (sic)? When training (swimming, running, cycling) and pains/aches flare up, its a question of "do I keep going, or shut it down?" This may be a classic "it depends" question, as I imagine there a are other things that should be considered, such as training history, intensity of pain, etc. But if you guys have any advice on how to assess these situations that would be great. Thanks! *wiggle = niggle Info on Perfect Amino http://affiliates.bodyhealth.com/idevaffiliate.php?id=562_13, the new MAP; hear Dr. Minkoff's recommendations (as read by Tawnee) on dosing, when to take it, and more: -pre workout, during and/or after? -with food or no food? -how many at a time? -max tablets per day? -Triathlon bike leg question: How to use FTP watts from a trainer test to gauge how hard/easy to go on the bike when you don't have a power meter on your real bike, and how to correlate FTP to HR for your race plan. -Running with a weighted vest -Farmer carries and the farmer carry record is...what?!