Thanks to PATH projects and LMNT for sponsoring this video! Visit https://pathprojects.com/FLO to get 10% off any purchase of PATH projects running gear. Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase. 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   Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.   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.    SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT   PATH projects is offering Extramilest Show listeners 10% discount on any order. Get yours at https://pathprojects.com/FLO (limited time only)   LMNT are offering a free sample of 8 serving packs to listeners of the Extramilest Show, with any order. Get yours at http://DrinkLMNT.com/FLO   🚨 GIVEAWAY!! Win the book The Big Book of Endurance Training and Racing by Dr Phil Maffetone. To enter, subscribe to my YouTube channel & comment: what was your favorite takeaway, lesson or quote from this video? 1 winners will be picked by May 30th from the YouTube comments.🚨   To learn more about our running coaching program, from 5k to marathons and ultra distances, visit https://www.pbprogram.com/.