The Extramilest Podcast

Thanks to LMNT for sponsoring this video! Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase.

 

Kasper van der Meulen is a renowned author, speaker, and expert in the fields of human performance, mindfulness, and breathwork. He has worked with many elite athletes, special operators and other high performers. 

 

Watch this full interview on YouTube: https://youtu.be/sY46A5AIhzs

 

CHAPTERS

• 00:00 Breathing techniques to improve your running
• 03:45 The power of the breath. Kasper’s journey to getting the word out
• 08:04 State regulation through breathwork, minimal effective dose
• 11:56 Breathing strategies for athletes, Hypoventilation (under breathing)
• 17:16 The less you ventilate, the more you respirate
• 19:28 Balancing training load with breathwork as an aid to health and performance
• 21:47 Breathing practice for endurance running and recovery
• 31:07 Functional and dysfunctional breathing, hyperventilation and trauma
• 40:46 Posture and breath, desk athletes’ hips and glutes
• 51:07 How to coordinate movement and breath
• 1:01:31 Breathwork Masterclass with Kasper
• 1:06:09 Ways to become a strong, healthier and happier athlete
• 1:10:32 Outro and enter to win contest

 

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate 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.

 

FIND KASPER VAN DER MEULEN HERE

Kasper is also the founder of Breathwork Masterclass, to become a Certified Masterful BreathCoach. 

► Website: https://breathworkmasterclass.com/

► Instagram: (kaspersfocus) https://www.instagram.com/kaspersfocus/

 

 

LINKS & TOOLS MENTIONED

► My Berlin Marathon Race Video: https://www.youtube.com/watch?v=1ZIUBaAXIoo

► Mindlift (book) by Kasper Van Der Meulen https://amzn.to/469DVoC

► Scott Jurek books https://amzn.to/3ZEg4Ls

► Lawrence Van Lingen – YouTube https://bit.ly/46wNv4v

► Breathing for Warriors (book) by Belisa Vranich https://amzn.to/3LIfqXs

 

EXTRAMILEST SHOWS MENTIONED:

► Dr. Phil Maffetone on Training Your Brain #68 - https://www.youtube.com/watch?v=QfUCQ-LQeYo

► Kilian Jornet’s Advice to Race Faster, For Non-Elites #51 - https://www.youtube.com/watch?v=OJZO-t6O5Bk

► Shut Your Mouth for Running and Health, with Patrick McKeown #30 - https://www.youtube.com/watch?v=D1JMP_-zoEY

 

YOU CAN FIND ME, FLORIS GIERMAN HERE:

► Podcast: https://extramilest.com/podcast/

► Personal Best 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

 

MORE ABOUT KASPER VAN DER MEULEN:

Kasper van der Meulen is a highly respected figure in the realms of human performance, mindfulness, and breathwork. With a strong academic foundation in neuroscience and an unwavering commitment to exploring the boundless capacities of the human psyche and physiology, Kasper has devoted his professional journey to assisting individuals in realizing their fullest potential and cultivating healthier, more enriching existences.

Through an array of mediums such as authored works, educational seminars, and keynote addresses, Kasper disseminates practical methodologies and profound insights, which originate from his extensive research endeavors and personal encounters. His primary focus frequently revolves around harnessing the transformative capabilities of breathwork and mindfulness techniques to optimize mental and physical well-being, bolster concentration and efficiency, and nurture resilience in the face of life's formidable trials.

Kasper van der Meulen's comprehensive strategy for enhancing human potential has solidified his status as a leading authority within the sphere of personal development. His enduring mission is to motivate and empower individuals across the globe, encouraging them to tap into their innate potential and embark on more conscious, purpose-driven paths in life.

 

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 

 

🚨 GIVEAWAY!! Win a $100 gift card to PATH projects. To enter, subscribe to my YouTube channel & comment: what was your favorite takeaway, lesson or quote from this video? 1 winner will be picked by November 30th from the YouTube comments.

Thanks to LMNT for sponsoring this video! Head to https://drinklmnt.com/FLO to get your free sample pack with any purchase.

 

Jennifer Schmidt helps active people navigate their mental health challenges towards wellness. She is a Recreation Therapist and Functional Medicine Certified Health Coach, taking athletes mental health beyond exercise. 

Watch this full interview on YouTube: https://youtu.be/SrG9dn2ADp0

 

CHAPTERS:

• 00:00​ how your sport performance can improve significantly
• 03:06​ how Jen became a mental health coach for athletes
• 05:15​ how mental health starts in the body
• 06:54 ​recognizing mental health issues in athletes
• 10:56​ getting to the root causes of stress responses, looking at biology
• 16:02​ anxiety and depression as symptoms, not isolated states
• 17:01​ practical ways to manage anxiety in the moment
• 20:29​ inflammation with anxiety and depression
• 22:31​ nail the basics, then get to the “fancy” stuff
• 23:47​ stress of a busy schedules and talking about our emotions
• 28:47​ potential benefits of cold exposure
• 36:29​ light and mood, circadian rhythms, SAD lamps
• 40:57​ injury and identity with sport
• 44:04​ journaling, stream of consciousness writing and gratitude
• 47:39​ laughter is the best medicine!
• 53:48​ transformational journeys for athletes
• 58:22​ holistic approach to training and health
• 1:00:22​ mental health after racing, finding that dopamine hit!
• 1:03:03​ find out more about Jennifer
• 1:04:32​ closing thoughts Floris

 

FIND JENNIFER SCHMIDT HERE:

► Instagram - https://www.instagram.com/ignitehealthcoaching

► Website - www.igniteyourhealth.ca

► Weekly Newsletter - https://www.igniteyourhealth.ca/mental-health-pb/ 

 

LINKS & TOOLS

► Wim Hof on Extramilest Show https://youtu.be/6-WVAsie2oA

 

YOU CAN FIND ME, FLORIS GIERMAN HERE:

► Podcast: https://extramilest.com/podcast

► My Running Coaching Program: https://www.pbprogram.com 

► My weekly newsletter: https://extramilest.com/subscribe 

► Strava: https://www.strava.com/athletes/1329785 

► Instagram: https://www.instagram.com/florisgierman 

► Website: https://extramilest.com 

► Website: https://pathprojects.com 

 

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Associate 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.

 

🚨 GIVEAWAY!! Win a $100 gift card to PATH projects. To enter, subscribe to my YouTube channel & comment: what was your favorite takeaway, lesson or quote from this video? 1 winner will be picked by November 30th from the YouTube comments.

 

To learn more about our running coaching program, from 5k to marathons and ultra distances, for beginners, intermediate and advanced runners, visit https://www.pbprogram.com 

Matt Choi is a Korean / American Hybrid Athlete, combining strength and endurance. He is also an entrepreneur and content creator, with a large audience on TikTok, Instagram and YouTube.     We discuss how he structures his training as a hybrid athlete, mistakes he sees many athletes make in training and how to set yourself up for long term success in training, racing and every day life.

 

Thanks to PATH projects and LMNT for sponsoring this video! Visit https://pathprojects.com/FLO to get 10% off your order of PATH projects running gear. Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase.

Watch this full interview on YouTube: https://youtu.be/8Dqa0ntlfUQ 

 

CHAPTERS:

00:00​ Training like a hybrid athlete 03:05​ Advice for newer athletes 05:54​ Transition from high intensity to slowing down 08:07​ What is a hybrid athlete? 10:45​ Strength, individualized training and healthy ageing 12:55 ​Training week structure, nutrition, recovery 16:09 3 Mistakes hybrid athletes make, intensity and recovery 21:17​ Race day examples from Matt: what worked and what didn’t! 26:29​ Dealing with adversity, how we talk to ourselves 34:26​ Optimize motivation and discipline 38:08 ​Important lessons learned from David Goggins 41:20​ Pulling from different energy systems 43:24​ What Matt and Floris noticed after taking Creatine 53:33​ What footwear is right for you and why 1:02:01​ Nutrition principles as a hybrid athlete 1:07:39​ Find out more about Matt 1:08:32​ Advice for athletes looking to improve long term 1:10:47​ Final thoughts Floris

 

FIND MATT CHOI HERE:

► Coaching/website - https://mattchoi.co

► YouTube - https://www.youtube.com/@MattChoi

► Instagram - https://www.instagram.com/mattchoi_6

► TikTok – https://www.tiktok.com/@mattchoi6

 

LINKS & TOOLS

► David Goggins https://davidgoggins.com

► Creatine https://amzn.to/44rolCZ

► Peter Attia https://peterattiamd.com

► Andrew Huberman https://hubermanlab.com

► Ryan Hall on Extramilest Show https://youtu.be/5EugD_uoBzw 

 

YOU CAN FIND ME, FLORIS GIERMAN HERE:

► Podcast: https://extramilest.com/podcast

► My Running Coaching Program: https://www.pbprogram.com 

► My weekly newsletter: https://extramilest.com/subscribe 

► Strava: https://www.strava.com/athletes/1329785 

► Instagram: https://www.instagram.com/florisgierman 

► Website: https://extramilest.com 

► Website: https://pathprojects.com 

 

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Associate 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.

 

🚨 GIVEAWAY!! Win a $100 gift card to PATH projects. To enter, subscribe to my YouTube channel & comment: what was your favorite takeaway, lesson or quote from this video? 1 winner will be picked by October 31st from the YouTube comments.

 

To learn more about our running coaching program, from 5k to marathons and ultra distances, for beginners, intermediate and advanced runners, visit https://www.pbprogram.com 

Kyle Whalum, is a non-elite ultra runner and bass player for Kelly Clarkson, Katy Perry and The Voice. We discuss MAF low heart rate training, quitting alcohol, meditation and mental health.

Thanks to LMNT for sponsoring this video! Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase.

Watch this full interview on YouTube: https://youtu.be/giMsbYHvimE 

CHAPTERS:

0:00 How to enjoy your running practice

3:00 Sponsor LMNT

4:35 How Kyle got into meditation out of necessity

13:40 How to get into consistent meditation

18:30 How meditation can improve your running

21:20 MAF training experiences and learnings

26:50 Why and how Kyle stopped drinking alcohol

28:20 Advice for first 6 months of MAF training

31:10 Kyle’s first MAF training breakthrough with Kyle 

34:00 Base building and high intensity running

35:21 Advice to start with MAF running

37:00 Lifestyle changes, taking a look under the hood

38:05 How combine working late, dad mode and running?

43:12 Floris shares his skateboard tour experiences

45:17 Night shift workers and sleep approach

48:50 Sacrifices to reach big goals

53:35 Cutting out alcohol, setting up support system

57:28 Poster Floris office, My Life In Weeks

1:01:40 Having fun besides drinking alcohol

1:06:55 Advice for athletes looking to improve

1:08:46 Closing thoughts Floris

1:09:44 How to run and be present

1:11:35 Personal Best Program Community

 

FIND MARCO HERE:

► Instagram - https://www.instagram.com/kylewhalum/

 

LINKS AND TOOLS MENTIONED

► My Life In Weeks - 4k poster: https://bit.ly/4kweeks

► Center For Resilience - https://www.davidlynchfoundation.org

► Reframe Drinking App - https://bit.ly/reframe-app

► Katy Perry Tour - https://www.katyperry.com/tour/ 

 

YOU CAN FIND ME, FLORIS GIERMAN HERE:

► Podcast: https://extramilest.com/podcast

► Personal Best Program: https://www.pbprogram.com 

► My weekly newsletter: https://extramilest.com/subscribe 

► Strava: https://www.strava.com/athletes/1329785 

► Instagram: https://www.instagram.com/florisgierman 

► Website: https://extramilest.com 

► Website: https://pathprojects.com 

 

Thanks to PATH projects and LMNT for sponsoring this episode! Visit PATHprojects.com/flo to learn more about my favorite apparel for training, racing and life.

Also, head to  http://DrinkLMNT.com/FLO to get your free sample pack with any purchase.

 

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Associate 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.

 

🚨 GIVEAWAY!! Win a box of LMNT Electrolyte Drink Mix. To enter, subscribe to my YouTube channel & comment: what was your favorite takeaway, lesson or quote from this video? 1 winner will be picked by September 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 

Heart Rate Variability (HRV) provides insights to help you quantify stress, better balance training and lifestyle, and improve performance.

 

Marco Altini (PhD, MSc) has 50 publications+ and a few patents at the intersection between technology, health, and performance. He is the founder of HRV4Training (Heart Rate Variability), an app I use daily. He is also a data science advisor at Oura; a wearable ring and app to optimize how you sleep, workout and recover. He is also a strong non-elite runner!

 

Watch this full interview on YouTube: https://youtu.be/vvtU_IK8JkI 

CHAPTERS:

00:00 HRV to handle load better

01:08 Sponsor: PATH projects and LMNT

2:34 Explaining Heart Rate Variability

6:30 How to measure HRV

16:06 Improving HRV

22:51 Sleep

23:37 Marco integrating HRV data into his own training

27:56 Breath work and breathing

36:04 HRV: guided versus dictated

41:24 Examples from Floris’ training

46:43 Tapering for events

51:08 Positive stress and the limitations of data

52:01 Developments in non-invasive wearables

54:58 Find out more about Marco

56:46 Closing thoughts

 

FIND MARCO HERE:

► Twitter - https://twitter.com/altini_marco  

► Substack - https://marcoaltini.substack.com/ 

► Instagram - https://www.instagram.com/altini_marco/ 

► Website - https://www.marcoaltini.com/ 

 

LINKS AND TOOLS MENTIONED

► Website - https://www.hrv4training.com/

► App (search) - HRV4Training

► Jason Koop podcast with Marco Altini - https://bit.ly/3q57cRp 

► Oura ring - https://ouraring.com/

► Josh Waitzkin website - https://www.joshwaitzkin.com/

► Tim Ferriss website - https://tim.blog/

► Joe Dispenza website - https://drjoedispenza.com/ 

► Dr. Stephen Seiler on 80/20 Training | Extramilest Show #50 - https://bit.ly/3pIOWx4

 

YOU CAN FIND ME, FLORIS GIERMAN HERE:

► Podcast: https://extramilest.com/podcast

► Personal Best Program: https://www.pbprogram.com 

► My weekly newsletter: https://extramilest.com/subscribe 

► Strava: https://www.strava.com/athletes/1329785 

► Instagram: https://www.instagram.com/florisgierman 

► Website: https://extramilest.com 

► Website: https://pathprojects.com 

 

Thanks to PATH projects and LMNT for sponsoring this episode! Visit PATHprojects.com/flo to learn more about my favorite apparel for training, racing and life. Also, head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase.

 

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Associate 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.

 

🚨 GIVEAWAY!! Win a box of LMNT Electrolyte Drink Mix. To enter, subscribe to my YouTube channel & comment: what was your favorite takeaway, lesson or quote from this video? 1 winner will be picked by September 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 

Thanks to LMNT for sponsoring this episode! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase.

 

Maria Lurenda Westergaard is a runner, a Doctor of Medicine and member of our Personal Best Program. She shares her success with low heart rate training and improved health.

 

Watch this full interview on YouTube: https://youtu.be/i5TmvBfJp-Y 

 

CHAPTERS:

00:00 Compare to yourself

02:38 Sponsor: LMNT

03:50 Welcome Maria! Running and background.

05:34 Relocating to Europe from the Philippines, Medical work, Boston Strong

09:05 Maybe I should run a marathon!

11:37 Early stages of Maria’s running journey

15:04 Developing as a runner, using your strengths to improve confidence

18:39 Comparison should be inspiring!

21:06 MAF improvements, data over time

23:40 Other forms of success

25:19 Health first, running performance will follow

27:39 Energy level after running, heart rate indicators

29:16 4 areas of tracking: stress, sleep, nutrition & strength

42:00 Benefits of data and journaling

43:48 Coffee and Floris’ upcoming Berlin Marathon

45:48 Valencia Marathon

51:00 Different types of runners, what really matters?

58:28 Health concerns, running with grief (Copenhagen & Guam)

1:05:00 Calm and low heart training, problem-solving while running

1:07:44 Lessons from low heart training journey, future goal: Marathon at 80!

1:14:00 Find out more about Maria

1:15:35 Closing thoughts

 

FIND MARIA HERE:

►  Marathon at 80 (website) - https://marathonat80.com/

 

LINKS AND TOOLS MENTIONED

► Marathon at 80 (website) - https://marathonat80.com/

► Dr. Stephen Seiler on 80/20 Training | Extramilest Show #50 - bit.ly/3pIOWx4

► Lori Harder - https://loriharder.com/

► Team Hoyt - https://teamhoyt.com/

► Team Twin / Team Tvilling (Denmark)- https://denmark.dk/people-and-culture/team-twin

► Berlin Marathon - https://www.bmw-berlin-marathon.com/en/

► Valencia Marathon- https://www.valenciaciudaddelrunning.com/en/marathon/maraton/

► Copenhagen Marathon - https://copenhagenmarathon.dk/en/

► Boston Marathon - https://www.baa.org/races/boston-marathon

► Continous Glucose Monitor- https://bit.ly/3Xebylh ($25 off with code FLO25)

 

YOU CAN FIND ME, FLORIS GIERMAN HERE:

► Podcast: https://extramilest.com/podcast

► Personal Best Program: https://www.pbprogram.com 

► My weekly newsletter: https://extramilest.com/subscribe 

► Strava: https://www.strava.com/athletes/1329785 

► Instagram: https://www.instagram.com/florisgierman 

► Website: https://extramilest.com 

► Website: https://pathprojects.com 

 

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Associate 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.

 

🚨 GIVEAWAY!! Win a box of LMNT Electrolyte Drink Mix. To enter, subscribe to my YouTube channel & comment: what was your favorite takeaway, lesson or quote from this video? 2 winners will be picked by August 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 

Thanks to PATH projects and LMNT for sponsoring this video! Visit https://pathprojects.com/FLO to get 10% off your order of PATH projects running gear. Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase.

 

Dr Maffetone is a physician, athletic coach, and best-selling health and fitness author. He is also a singer-songwriter and music producer. We discuss his new book B-Sharp and how to train your brain for optimal health and athletic performance. I have learned so much from him over the years to optimize our health and fitness in a holistic way. Decades ago Dr Maffetone already talked about the benefits of MAF low heart rate training, many years before Zone 2 training had mainstream awareness like it has now. 

 

Watch this full interview on YouTube: https://youtu.be/QfUCQ-LQeYo 

 

 

This episode is brought to you by PATH projects running apparel. For a limited time only, get 10% off your PATH order at PATHprojects.com/FLO This is the clothing I wear in training, racing and every day life. For hot weather months I love running in the AirDot T or Tank. Recently we collaborated with Believe in the Run on a limited PATH shirt. My favorite shorts are The Graves PX 7” shorts, with 4 pockets to carry my phone, gels and keys. Below these shorts I wear a separate base liner, the Lynx liner in 5”. The separate short from liner eliminates all chafing, it’s a game changer for long distance running too. For a limited time only, get 10% off your PATH order at PATHprojects.com/FLO. That is PATHprojects.com/FLO

 

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Here is a great quote by famous music producer Rick Rubin: 

“Phil is usually 30 years ahead of the curve. If he is singing the praises of the healing power of music today, I imagine in 2053 it will be accepted mainstream care!”—Rick Rubin, music producer 

 

CHAPTERS:

00:00 Train your brain

02:21 Sponsors: PATH projects, LMNT

04:45 Welcome back Dr. Phil Maffetone!

05:30 B sharp! Music as part of a holistic approach to health.

10:02 Music for athletes

16:22 Listening while exercising, or not.

22:41 Breathing patterns and brain adaptation

25:30 Listening to the body

27:00 Working with Rick Rubin

33:50 Self-doubt

34:45 The 5-minute power break, improving body function

37:50 Hearing new things in music

41:45 Real music vs junk, genre

46:15 Heart rate and music, alpha state, multi-tasking

52:00 Day dreaming vs distraction

53:25 You are addicted to your phone!

57:29 The brain and age

1:00:32 Our passions and dreams

1:01:35 Start line race day nerves

1:07:45 Impact of music on race day

1:10:27 The trainable brain

1:12:33 Where to find out more about Dr Phil Maffetone and his work

1:14:03 Advice to optimize health and performance

1:14:40 More training is often not better

 

FIND OUT MORE ABOUT DR MAFFETONE

► Music website - https://maffetonemusic.com/ 

► B sharp! (book) by Dr Phil Maffetone - https://amzn.to/43Yq1oa 

► YouTube Maffetone Music: https://www.youtube.com/@MaffetoneMusic 

► MAF website - https://philmaffetone.com/ 

 

LINKS AND TOOLS MENTIONED

► Dr Phil Maffetone - the 5 minute power break https://philmaffetone.com/the-5-minute-power-break/ 

► The Big Book of Endurance Training and Racing (book) by Dr Phil Maffetone https://amzn.to/444Cerm 

► Danny Dreyer (book) - Chi Running https://amzn.to/3pjUqyp

► Danny Dreyer (book) Chi Walking https://amzn.to/441J5lC 

► Rick Rubin - The Creative Act: A Way of Being - https://amzn.to/44mNkYv 

► Digital Minimalism (book) by Carl Newport - https://amzn.to/3JZcJA3 

 

YOU CAN FIND ME, FLORIS GIERMAN HERE:

► Podcast: https://extramilest.com/podcast

► Personal Best Program: https://www.pbprogram.com 

► My weekly newsletter: https://extramilest.com/subscribe 

► Strava: https://www.strava.com/athletes/1329785 

► Instagram: https://www.instagram.com/florisgierman 

► Website: https://extramilest.com 

► Website: https://pathprojects.com 

 

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Associate 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.

 

🚨 GIVEAWAY!! Win a copy of Dr Maffetone's book B-Sharp. To enter, subscribe to my YouTube channel & comment: what was your favorite takeaway, lesson or quote from this video? 3 winners will be picked by August 30th from the YouTube comments.

 

To learn more about our running coaching program, from 5k to marathons and ultra distances, visit PBprogram.com, that is the Personal Best Program at https://www.pbprogram.com

Low heart rate training can work well for athletes of all levels (and ages), from beginners to advanced. In the episode we take a deep dive into Low Heart Rate Training with a detailed guide and cover: 

 

1. What is low heart rate training? / Why?

 

2. How to train with a low heart rate?

 

3. How to overcome frustrations / challenges with low HR training?

 

4. The 10 common mistakes with low HR training

 

5. How much zone 2 training is right for you?

 

6. When and how to add speedwork?

 

This episode is also available as full video here: https://youtu.be/taO8kKsx448

 

This is going to be a different episode than normal and I honestly don’t know if this episode is going to work well in audio format. Let me explain. Recently I (Floris Gierman) recorded a 35 minute video of a low heart rate training guide. The only thing is that I recorded this video, while running a sub 3 hour marathon on a running track. 

 

I did use an external mic, however you do hear me huffing and puffing from time to time, because I’m running an average pace of 6:45 min / mile, so 4:12 min / km for 26.2 miles / 42.2km. 

 

Before we start this episode, two comments: 

 

This podcast episode is also available as a full video with some graphics on my YT channel: https://youtu.be/taO8kKsx448  

 

Download the Low HR Training Guide PDF for free: https://extramilest.com/subscribe

 

 

LINKS AND TOOLS MENTIONED: 

 

► My Strava from this run: https://www.strava.com/activities/9029158789 

 

► Extramilest Show Podcast - https://extramilest.com/podcast/ 

 

► MAF 180 formula: https://philmaffetone.com/180-formula/ 

 

► HR Training Zone Calculator: https://bit.ly/hr-calculator 

 

► Talk Test: https://youtu.be/AoB2AMUq8Wg 

 

► Lactate Testing: https://bit.ly/3WAbI5z 

 

► Personal Best Training Program: https://www.pbprogram.com 

 

► 25 Tips from the Extramilest Run Community: https://youtu.be/lbCO0zlUPkE

 

► Marathon pace wristband creator: https://bit.ly/3RVu51w 

 

 

GEAR USED: 

 

► Gel PF 30 - https://visit.pfandh.com/Flo10 (10% off your 1st order with code FLO10) 

 

► Gel PF 30 Caffeine - https://visit.pfandh.com/Flo10 (10% off your 1st order with code FLO10) 

 

► Shoes - Nike Air Zoom Alphafly Next % Flyknit - https://amzn.to/3HILKIC 

 

► Shorts - PATH projects Graves PX 7” Shorts - https://pathprojects.com/graves 

 

► Liner - PATH projects Lynx PD 8” - https://bit.ly/3VimixU 

 

► Shirt - PATH projects Andes Ad Tank - https://bit.ly/3yts9qn 

 

► Hat - Muir Cap - https://bit.ly/3L3foqa 

 

► Watch 1 - COROS APEX PRO 2 - https://amzn.to/3Wle4Vo 

 

► Heart Rate Monitor - Garmin HRM Pro - https://amzn.to/3MmJw1I 

 

► COROS POD 2 - https://amzn.to/3uVcwFV 

 

► NutriSense Continuous Blood Glucose Monitor CGM - https://bit.ly/3Xebylh 

 

► Camera - Go Pro 11 - https://amzn.to/3FZfCiw 

 

► Mic - Go Pro Media Mod - https://amzn.to/3vBTxAs 

 

 

YOU CAN FIND ME, FLORIS GIERMAN HERE: 

 

► Personal Best Program: https://www.pbprogram.com 

 

► Website: https://extramilest.com 

 

► Strava: https://www.strava.com/athletes/1329785 

 

► Instagram: https://www.instagram.com/florisgierman 

 

► Podcast: https://extramilest.com/podcast 

 

► YouTube: https://bit.ly/Flo-YT

 

Download the Low HR Training Guide PDF for free: https://extramilest.com/subscribe

 

Thanks to LMNT and HVMN for sponsoring this video! Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase. Visit https://hvmn.com/FLO to save 20% off your order of Ketone IQ.

 

Chris Hauth is a two-time Olympian, former professional triathlete, ultra-runner and one of the world’s most respected endurance and ultra-endurance coaches. He is the founder of AIMP Coaching, which unlocks the best version of people through endurance experiences.

 

Watch this full interview on YouTube: https://youtu.be/cgi-WvN7LWQ 

 

 

Thanks to LMNT for sponsoring this video! Head to DrinkLMNT.com/FLO to get your free sample pack with any purchase. LMNT is a delicious sugar-free electrolyte drink mix that I have been drinking for several years now. For runners symptoms of electrolyte deficiency are common. LMNT can help prevent and eliminate headaches, muscle cramps, fatigue, sleeplessness, and other common symptoms. Right now LMNT is offering my listeners a free sample pack with any order, That’s 8 single serving packets FREE with any LMNT order. This is a great way to try all 8 flavors. Get yours at DrinkLMNT.com/FLO.

 

*

 

Thanks to HVMN for sponsoring this video! Visit https://hvmn.com/FLO to save 20% off your order of Ketone IQ. Ketone IQ™ by HVMN is a supplement that increases your blood ketone levels. Many people, including myself, find that increasing ketone levels, by using a supplement such as Ketone-IQ, can greatly improve cognitive ability and even physical output for mental performance and exercise. 

 

*

 

[00:00] Unlocking your full potential

 

[05:08] Welcome Chris! Friendship with Rich Roll

 

[09:14] Scaling up running distance with curiosity

 

[22:05] Journaling, habits, values & principles

 

[25:42] 7x project with Special Operators

 

[37:50] Longevity and consistency, goals and validation

 

[41:45] Training for 7 marathons in 7 days in 7 continents!

 

[58:40] Failure, risk, fear and adventure

 

[1:00:30] Floris’ planned adventures

 

[1:08:18] Why am I doing this? Who do I want to be on the other side?

 

[1:12:06] How to become a stronger, healthier, happier athlete 

 

*

 

FIND CHRIS HAUTH HERE: 

 

Website: https://www.aimpcoaching.com

 

Twitter: https://twitter.com/aimpcoach 

 

Instagram: https://www.instagram.com/aimpcoach

 

*

 

YOU CAN FIND ME, FLORIS GIERMAN HERE:

 

YouTube: https://bit.ly/Flo-YT 

 

My Running Coaching Program - https://www.pbprogram.com/

 

Strava: https://www.strava.com/athletes/1329785 

 

Instagram: https://www.instagram.com/florisgierman

 

*

 

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 

Thanks to LMNT for sponsoring this video! Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase.

Martinus Evans is the founder of the Slow AF Run Club, a marathon runner, coach and author. We talk about the back of the pack runners, size inclusivity, mindset and ways to improve your running and health. 

Watch the full video on YouTube here: https://youtu.be/NB3iz98sCmU 

CHAPTERS:

• 0:00 Finding strength in slowness 
• 3:36 Welcome Martinus!
• 4:12 Doctor, I can run a marathon.
• 7:05 Who is this sport of running designed for?
• 11:10 If it don’t apply, let it fly
• 13:32 Rate of Perceived Exertion (RPE Scale), finding enjoyment
• 16:57 Early running club experiences
• 19:12 Prove them wrong
• 20:06 The origins and growth of Slow AF Run Club & Foundation!
• 25:03 Slow AF member momentum.. getting to a million
• 26:28 Athlete mindset
• 29:00 Comparison is the thief of joy
• 30:15 Start slow, be persistent and build consistently.
• 33:49 Raceday strategy for new runners
• 36:57 First marathon experience (Detroit)
• 44:05 Tools for running ~ mental and physical. Goals and habits.
• 49:33 Writing the book ~ Slow AF Run Club
• 54:32 Where to find out more about Martinus and Slow AF Run Club
• 55:46 Advise for runners looking to improve. 

 

FIND OUT MORE ABOUT MARTINUS AND THE SLOW AF RUN CLUB:

• Website: https://300poundsandrunning.com/
• Website: https://slowafrunclub.com/ 
• Book: Slow AF Run Club: The Ultimate Guide for Anyone Who Wants to Run: https://amzn.to/44SB4Qu 
• Instagram: https://www.instagram.com/300poundsandrunning 
• Instagram: https://www.instagram.com/runslowaf/ 
• Facebook: https://www.facebook.com/300poundsandrunning/ 
• Facebook: https://www.facebook.com/RunSlowAF/ 
• Twitter: https://twitter.com/300lbsandrunnin  

 

TOOL MENTIONED: 

• Body glide anti-chafing stick: https://amzn.to/3VSdpvA 

 

YOU CAN FIND ME, FLORIS GIERMAN HERE: 

• My Personal Best Coaching Program: https://www.pbprogram.com/
• YouTube: https://bit.ly/Flo-YT
• Strava: https://www.strava.com/athletes/1329785
• Weekly running newsletter: https://floris-gierman.ck.page/signup 
• Instagram: https://www.instagram.com/florisgierman
• Website: https://extramilest.com
• Website: https://pathprojects.com
• Podcast: https://extramilest.com/podcast/

 

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. 

 

Thanks to LMNT for sponsoring this episode! Head to DrinkLMNT.com/FLO to get your free sample pack with any purchase. LMNT is a delicious sugar-free electrolyte drink mix that I have been drinking for several years now. For runners symptoms of electrolyte deficiency are common. LMNT can help prevent and eliminate headaches, muscle cramps, fatigue, sleeplessness, and other common symptoms. Right now LMNT is offering my listeners a free sample pack with any order, That’s 8 single serving packets FREE with any LMNT order. This is a great way to try all 8 flavors. Get yours at DrinkLMNT.com/FLO.

 

SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

Andy Blow is one of the first people I call if I want to nerd out about optimizing my nutrition and hydration for training and racing. Andy is a Sports Scientist and the co-founder of Precision Fuel & Hydration.      Watch the full video on YouTube here: https://youtu.be/_8Xt5cfHRLg     

 

CHAPTERS

• 00:00 avoid this race nutrition mistake
• 01:53 welcome Andy!
• 02:41 other common mistakes with fueling
• 02:26 race distance, intensity and carb intake
• 08:25 digestive system, tolerance
• 13:06 development of energy gels
• 16:47 cramp!
• 21:47 science of sweat
• 26:29 electrolyte deficiency
• 29:50 online electrolyte calculator
• 31:22 weather conditions and nutrition intake
• 34:52 gel consistency and flavor
• 36:42 salt pill tactics
• 38:17 side-aches (stitch)
• 41:20 journaling to identify areas for improvement
• 44:15 relax, it’s not over ‘til it’s over!
• 49:11 gender and fueling + hydration
• 52:06 find out more about Precision Hydration
• 53:44 closing thoughts

 

MORE ABOUT ANDY BLOW

Andy Blow is a Sports Scientist with a degree in Sports and Exercise Science from the University of Bath. An expert in sweat, dehydration and cramping, Andy previously worked as the Team Sports Scientist for the Benetton and Renault Formula 1 teams, and remains an adviser to the Porsche Human Performance Centre. An elite level triathlete in his younger days, Andy has finished in the top-10 of Ironman and IM 70.3 races, as well as winning an Xterra World title. It was Andy's own struggles with cramp and hydration that led to him specialising in electrolyte replenishment and founding Precision Fuel & Hydration. Andy is a leading figure in the world of sports hydration and has worked alongside Dr Raj Jutley, as well as other top sports scientists, to co-author a number of studies and books.

 

FIND ANDY BLOW AND PRECISION FUEL & HYDRATION HERE:

• Website: https://visit.pfandh.com/Flo10
• The Fuel & Hydration Planner: https://visit.pfandh.com/floplanner
• Floris Chicago Marathon Case study: https://visit.pfandh.com/FloCaseStudy
• Book a free one-to-one video consultation: https://visit.pfandh.com/flovideocall
• Book a Sweat Test: https://visit.pfandh.com/flosweattest
• Instagram: https://www.instagram.com/precisionfandh/
• Facebook: https://www.facebook.com/precisionfandh/
• Strava: https://www.strava.com/clubs/104959
• Twitter: https://twitter.com/precisionfandh/

 

YOU CAN FIND ME, FLORIS GIERMAN HERE: 

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

 

 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

  

To learn more about my Chicago marathon 2022 nutrition strategy, check out this case study: https://visit.pfandh.com/FloCaseStudy 

 

 

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/.

Thanks to LMNT and HVMN for sponsoring this video! Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase. Visit https://hvmn.com/FLO to save 20% off your order of Ketone IQ. 

Kate Martini Freeman improved from a 4:59 marathon to a 2:58 marathon. She is an endurance athlete, running coach & mother of 2 young kids. Kate and her husband Jimmy coached me when I started running and I've learned a lot from her over the years.

Watch this full interview on YouTube: https://youtu.be/Y_vmzyPpsgU 

 

Chapters:

• 00:00:00 Push it, keep trying!
• 00:02:45 Sponsors: LMNT, HVMN
• 00:05:15 Kate's backround as a runner, how it all started for her
• 00:07:59 Her first marathon at Kona, Hawaii 2002
• 00:12:07 From 4:59 marathon to BQ and Sub 3
• 00:14:08 Her first experience cheering on at the Boston Marathon
• 00:16:04 Kate’s thoughts on pace, strength training, hills, trails, etc
• 00:18:34 Bringing road athletes to the trails
• 00:19:28 Common mistakes are by athletes 
• 00:22:52 How Kate deals with the tough spots in a race
• 00:29:37 How to deal with running injuries
• 00:37:04 How to deal with colds and illnesses during training
• 00:39:34 Similarities among successful athletes
• 00:42:14 Differences in training for younger and older athletes
• 00:45:28 Differences in training and racing for women and men?
• 00:47:14 Training and racing strategies
• 00:49:14 Setting big goals and why Kate performed standup comedy
• 00:54:24 Dealing with motivation to workout
• 00:57:14 What recommendation would Kate give a younger version of herself
• 00:59:12 Any closing thoughts for athletes looking for to improve further
• 01:00:27 Free weekly newsletter Extramilest.com

 

FIND OUT MORE ABOUT KATE AND COYOTES RUNNING

• Kate IG - https://www.instagram.com/freemartini/
• Coyotes IG - https://www.instagram.com/coyoterunning/
• Website - http://www.coyoterunning.com/
• Coyotes FB - https://www.facebook.com/groups/98044145946 

 

YOU CAN FIND ME, FLORIS GIERMAN HERE:

• YouTube: https://bit.ly/Flo-YT 
• My Running 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
• Podcast: https://extramilest.com/podcast/

 

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 

 

🚨 GIVEAWAY!! Win a 30 minutes Zoom Coaching Call with Coach Floris Gierman. To enter, subscribe to my YouTube channel & comment: what was your favorite takeaway, lesson or quote from this video? 2 winners will be picked by May 30th from the YouTube comments.

A conversation with my friends Scott Warr and Don Freeman, hosts of the Trail Runner Nation podcast. TRN is trail running's #1 podcast in the world, with more than 600 episodes recorded.

We break down the barriers for road runners to get into trail running and advice on how to improve as a trail runner and ultra runner.

Watch the full YouTube interview at: https://youtu.be/2k9O2DF5c4Y 

CHAPTERS 

• 00:00 Intros
• 3:56 Welcome Scott and Don! About Trail Runner Nation.
• 8:22 Starting out running, transition to trail
• 14:42 Early lessons in trail running
• 21:39 Why people run mostly road vs trails
• 23:12 Community
• 29:02 Kids ‘n’ trails, “one is greater than none”
• 30:11 Running gear & safety considerations
• 34:18 Things you can’t run without…
• 39:32 Running identity
• 45:17 Small habits, motivation
• 47:07 Common lessons from podcast guests
• 52:40 Recommendations to get into trail running
• 58:40 Don’s 200-mile races
• 1:06:35 Crewing for trail / ultra races
• 1:08:48 Where to find Don and Scott
• 1:09:30 Closing thoughts

Subscribe on YouTube and hit the bell to see new videos: https://bit.ly/Flo-YT

 

Thanks to LMNT for sponsoring this podcast! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase.

 

Scott Warr and Don Freeman are experienced non-elite trail runners, located in Northern California. Trail Runner Nation is one of trail running’s oldest and most downloaded podcasts. I love the TRN podcast and have been listening to them for 10+ years. This is how I initially discovered Dr Phil Maffetone, Dr Mark Cucuzzella and several others. 

This conversation was a blast to record because Scott and Don have stories for days from their trail and ultra adventures. 

 

FIND OUT MORE ABOUT DON, SCOTT AND TRAIL RUNNER NATION:

• Website - https://trailrunnernation.com/
• Twitter - https://twitter.com/WeAreNation
• Instagram - https://www.instagram.com/trailrunnernation/ 
• Facebook - https://www.facebook.com/TrailRunnerNation/
• All TRN episodes - https://trailrunnernation.com/category/podcasts/ 

 

YOU CAN FIND ME, FLORIS GIERMAN HERE: 

• Personal Best Program: https://www.pbprogram.com/
• Podcast: https://extramilest.com/podcast/
• YouTube: https://www.youtube.com/@FlorisGierman 
• Strava: https://www.strava.com/athletes/1329785
• Instagram: https://www.instagram.com/florisgierman
• Website: https://extramilest.com
• Website: https://pathprojects.com
• Subscribe to my weekly running newsletter: https://extramilest.com/subscribe/

 

LINKS AND TOOLS MENTIONED:

• Trail Runner Nation https://trailrunnernation.com/
• Born to Run (book) by Christopher McDougall https://amzn.to/3ZTHWdF
• Extramilest Show #59 - Coach Jimmy Dean  http://bit.ly/42cuVxn
• Atomic Habits (book) by James Clear https://amzn.to/3ZOeUw2
• Vibram 5 Fingers https://amzn.to/3FtpAYL
• Tahoe 200 http://bit.ly/3LqjgFo
• Bigfoot 200 http://bit.ly/3Tj1W74
• Cocadona 250 https://cocodona.com/

 

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 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

Thanks to H.V.M.N. for sponsoring this video! Head to https://hvmn.com/FLO to save 20% off your order of Ketone IQ. Michael Brandt is a 2:42 marathoner and the Co-Founder & CEO of Health Via Modern Nutrition H.V.M.N. We discuss drinkable Ketone-IQ shots, how to optimize your energy levels, innovations in the keto space, and more! 

Watch the full YouTube interview at: https://youtu.be/4xAgnVfCZhc

 

🚨BIG GIVEAWAY!! Win a pair of running shoes of your choice (up to $300 value). To enter, subscribe to my YouTube channel & comment: what was your favorite takeaway, lesson or quote from this video? 1 winner will be picked by April 30th.🚨

 

Chapters: 

• 0:00 Intros
• 4:28 Welcome to Michael Brandt
• 6:09 Engineering approach to the human body
• 9:16 Glucose and ketone energy systems
• 12:00 Benefits of ketones and ketosis
• 18:50 US Department of Defense (special ops) contract
• 20:53 Pioneering ideas and use cases
• 25:41 Finding the right products in a crowded market
• 34:26 Self-actualisation through fuel and experimentation
• 39:31 Protocols for being optimal with ketosis
• 42:37 The spike and crash profile
• 45:56 Human body as a platform
• 49:11 Keeping it simple
• 51:25 Intuition
• 52:37 Fuelling for Marathon training and racing & life!
• 57:46 Healthy scepticism
• 1:01:03 Running as the parent sport
• 1:04:07 Michael’s own protocol for implementing Ketone IQ and other products
• 1:07:28 Energy used by the brain
• 1:10:10 Developments in the nutrition space, traumatic brain injury
• 1:15:52 Where to find/follow Michael
• 1:16:30 Closing thoughts
• 1:17:36 Outro

 

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

 

FIND OUT MORE ABOUT MICHAEL BRANDT: 

• Instagram: (@bdm_runner) https://www.instagram.com/bdm_runner
• TikTok: https://www.tiktok.com/@bdm_runner
• YouTube: https://www.youtube.com/@bdm_runner
• Twitter: https://twitter.com/bdm_runner
• Website: michaelbrandt.co
• Strava: https://www.strava.com/athletes/22928004

 

YOU CAN FIND ME, FLORIS GIERMAN HERE: 

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

 

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 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

 

Ketone IQ™ by HVMN is a supplement that increases your blood ketone levels. Many people, including myself, find that increasing ketone levels, by using a supplement such as Ketone-IQ, can greatly improve cognitive ability and even physical output for mental performance and exercise.

 

Thanks to H.V.M.N. for sponsoring this video! Head to https://hvmn.com/FLO to save 20% off your order of Ketone IQ. 

 

This is one of my favorite interviews I’ve ever done. Jimmy Dean Freeman and his wife Kate Martini Freeman were my first running coaches in 2013 and 2014. Combined they have coached more than 2000 athletes over the past 20 years, over all distances from 5k, 10k and half marathon, to full marathon and ultra distances. 

Watch the full YouTube interview at: https://youtu.be/9MB2HII200w

CHAPTERS

• 0:00 start video
• 8:30 Jimmy’s background as a runner, his first 10K event at 9 years old.
• 12:35 Favorite; track, treadmill, trail, road?
• 15:30 Jimmy’s coaching history
• 19:00 Process orientation vs. outcome orientation
• 21:05 The War Room, race strategy
• 24:00 Discomfort levels and how quickly things can turn
• 25:55 Finding flow in racing and in daily life
• 33:40 The glass ceiling
• 45:00 Going after BIG goals
• 49:30 Injury and form dysfunction
• 52:25 Running relaxed, being present
• 53:10 When do you back off in training?
• 55:55 Best ways to recover
• 58:40 A Heart Rate Monitor and training without one
• 1:01:25 Dealing with colds and illness. Below the neck “rule”
• 1:07:05 Nailing your pre race taper
• 1:09:40 Recovery based on age and gender
• 1:12:55 Why Jimmy is a running coach?
• 1:14:50 Learning from mistakes (the hard way)
• 1:18:27 Closing thoughts

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

 

Jimmy is known for getting inside his athletes' heads and his emphasis on training the mind like a muscle. Since 2002, he has coached more than a two-thousand adults (and young people) to run further and run more efficiently by creating an uplifting environment to propel people to break through self-imposed glass ceilings. Jimmy has been running competitively for 30 years (200+ races, including the Angeles Crest 100, the Western States 100 and Badwater 135) and has over 14 years of coaching experience tackling ultra endurance over the last decade. He has helped many runners & athletes to complete their first ultra races and 100 milers, and has personally completed 28+ races of 50 miles (or further) while failing to finish 5 races over that stretch. Personal bests include a 1:18 Half Marathon, 2:56 Marathon, 3:56 50k, 7:07 50 miler & 17:34 100 miler. Jimmy is also the father of two kids who can out-endurance him any day.

Jimmy Dean Freeman and his wife Kate Martini Freeman coached me, Floris Gierman, for several seasons when I started running more serious in 2013. They are both incredible runners and coaches at http://www.coyoterunning.com/

 

FIND OUT MORE ABOUT JIMMY DEAN FREEMAN: 

• Website - http://www.coyoterunning.com/
• Coyotes FB - https://www.facebook.com/groups/98044145946
• Coyotes IG - https://www.instagram.com/coyoterunning/
• Jimmy IG - https://www.instagram.com/coachjimmydean/

 

YOU CAN FIND ME, FLORIS GIERMAN HERE: 

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

 

LINKS AND TOOLS MENTIONED:

• Video: Los Angeles Marathon 2022 - https://youtu.be/CzNHZA_Kejs
• Video: My First 100 Mile Run, Long Beach to San Diego - https://youtu.be/1CAxzM2mkrc  
• Extramilest Facebook Group - https://www.facebook.com/groups/209003219602686 
• Newsletter Extramilest - www.extramilest.com/subscribe 
• Personal Best Program: https://www.pbprogram.com/
• Website - http://www.coyoterunning.com/
• PATH projects - https://pathprojects.com/ 

 

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

Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase.   Dr. Mark Cucuzzella has a marathon PB of 2 hours 24 minutes and ran Boston 30 times. He is a doctor, an author and professor of family medicine at West Virginia School of Medicine. He is also a Lieutenant Colonel in the Airforce Reserves, designing programs to reduce running injuries in military personnel.   Watch the full YouTube interview at https://youtu.be/C8rxNRDPMCI

CHAPTERS:

• 03:23 the roots and growth of low heart rate training
• 12:41 learning from the best
• 15:11 starting out with low heart rate training and troubleshooting
• 20:21 balancing high and low intensity workouts
• 23:54 lactate shuttle, earning the right to do interval training
• 32:14 lactate testing
• 35:16 continuous glucose and heat rate monitoring
• 39:55 important blood work for athletes
• 53:49 medical concerns before training
• 56:42 running form, recreational and elite
• 1:03:22 running relaxed, race mantra, coping with discomfort
• 1:05:34 blue zones, Harvard longitudinal study of ageing
• 1:10:03 more about Dr. Mark
• 1:12:59 closing thoughts

 

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

 

ABOUT DR MARK CUCUZZELLA:

Dr. Mark Cucuzzella has ran the Boston Marathon 25 times and has a Personal Best of 2:24 in the marathon. For 30 years he has run a sub 3-hour marathon. He is a doctor, author of the book Run For Your Life and professor of family medicine at West Virginia School of Medicine. Dr. Mark is also a Lieutenant Colonel in the Airforce Reserves, designing programs to reduce running injuries in military personnel. He own the Nation's first natural footwear store Two Rivers Treads and organizes running events to promote a healthier lifestyle.  

 

LINKS AND TOOLS MENTIONED:

• Lydiard Foundation - https://www.lydiardfoundation.org/
• Dr. Stephen Seiler TED Talk - https://youtu.be/MALsI0mJ09I
• The Borg scale - https://bit.ly/3HVlRF7
• Polar OH1 heart rate monitor - https://amzn.to/3js4Vg3
• Harvard longitudinal study of ageing - http://bit.ly/3jqglB1
• Dr Mark Cucuzzella's running store - www.tworiverstreads.com
• Nutrisense: https://bit.ly/3Xebylh
• Continuous Glucose Monitor (CGM) - https://bit.ly/3Xebylh
• If you’d like to try NutriSense, the code FLO25 will give you $25 off the first month.
• LMNT electrolytes, free sample pack with any purchase: http://DrinkLMNT.com/FLO

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.

 

PODCASTS MENTIONED:

• Dr Mark Cucuzzella, Round 1, Extramilest Show #18 - https://youtu.be/wCbr-dkUi7Q
• Dr Phil Maffetone, Extramilest Show #3 - https://youtu.be/_TPrenWWK9U
• Dr Phil Maffetone, Extramilest Show #8 - https://youtu.be/PWQOdquPTQ8
• Dr Phil Maffetone, Extramilest Show #39 - https://youtu.be/DyE2J5pcWcA
• Mark Allen, Extramilest Show 5 - https://youtu.be/YlBUJTIggyA
• Dr Stephen Seiler on Extramilest Show #50: https://youtu.be/dxODgYXOO7w
• Kipchoge's Advice to Race Faster, For Non-Elites: https://youtu.be/7E6TNeoOC3Y
• Kilian Jornet on Extramilest Show #51: https://youtu.be/OJZO-t6O5Bk
• Kilian Jornet on Extramilest Show #52: https://youtu.be/OJZO-t6O5Bk
• Endure IQ Dr Dan Plews - http://bit.ly/3RxGgTD

 

FIND DR. MARK CUCUZZELLA HERE:

• Book: www.runforyourlifebook.com
• Personal site: www.drmarksdesk.com
• Education Site: www.naturalrunningcenter.com
• Store: www.tworiverstreads.com
• Event Series www.freedomsrun.org

 

YOU CAN FIND ME, FLORIS GIERMAN HERE:

• Personal Best Program: https://www.pbprogram.com/
• YouTube: https://bit.ly/Flo-YT
• Podcast: https://extramilest.com/podcast/
• Strava: https://www.strava.com/athletes/1329785
• Instagram: https://www.instagram.com/florisgierman
• Website: https://extramilest.com
• Website: https://pathprojects.com 

 

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

 

Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase. What was your favorite lesson, quote or takeaway from this episode?

Andrea Hudson is a 63 year old runner and family nurse practitioner. In this conversation we discuss how she was able to bring her marathon times down from close to 5 hours to a new PB of 3:33, at the 2022 Berlin Marathon.

 

Andrea has been a member of our Personal Best running coaching program since 2020. To find out more about our running coaching program, go to PBprogram.com

 

Watch the full video on my YouTube channel at https://youtu.be/LC3Y64lK1TI 

 

I hope you enjoy my conversation with Andrea Hudson.

 

Chapters:

• 00:00 Andrea and Floris intros
• 02:45 Group running
• 04:58 Andrea’s running journey
• 14:35 Low heart rate training and race improvements
• 19:52 Marathon Majors and training cycle going in
• 26:52 Race day strategy: Berlin Marathon
• 29:59 Sickness on race day! (London Marathon)
• 36:10 When it gets tough in the marathon
• 37:29 Mistakes runners make
• 38:11 Adventures in CGM’s (Continuous Glucose Monitor) and how we eat
• 41:48 Recommendations for starting out with low heart rate training
• 43:49 Reducing stress, visualisation, embracing the weather
• 47:13 Recovery, brutal foot massage
• 51:01 What’s next? Goals!
• 55:18 Closing thoughts
• 56:58 Outro Floris

 

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn a small commission 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.

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LINKS AND TOOLS MENTIONED:

• Maurten gel - https://www.maurten.com/ 
• Ucan hydrate - electrolytes - https://amzn.to/3v0ZVAW 
• Oura ring - https://ouraring.com/ 
• NutriSense CGM - https://bit.ly/3Xebylh (Get $25 off your first month CGM at Nutrisense.io with code FLO25) 
• Kneipp German bath salts - https://amzn.to/3YxGQUL
• Vibrating foam rollers - https://amzn.to/3Yzs3Ja 
• Personal Best Program: https://www.pbprogram.com/

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YOU CAN FIND ANDREA HUDSON HERE:

• Strava: https://www.strava.com/athletes/16598442
• Instagram: https://www.instagram.com/senorahudson/ 
• Facebook: https://www.facebook.com/andrea.hudson.777 

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YOU CAN FIND ME, FLORIS GIERMAN HERE:

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

.

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

 

I’m giving away 15 prizes, worth more than $1000+ in total, such as $100 gift cards for my favorite running clothing at PATHprojects.com and memberships to my Running Coaching Program at PBprogram.com To enter the contest, visit PATHprojects.com/FLO.

.

Gareth King is a 42 year old endurance athlete from Northern Ireland. He has had an incredibly impressive running journey so far, using MAF Training fundamentals. For example, going from a 3:34 to a 2:27 marathon. We discuss his training and racing journey with lessons learned and advice for other runners looking to improve. 

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Watch the full video on my YouTube channel at https://youtu.be/JDxVcLbsheg

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Some of his race PB’s are: 

• 5k 15:33 (PB)
• HM 1:09:57(PB) 
• Marathon 2:27:10(PB) 
• 50k 2:55:48 (NI and Ulster Record) 
• 100k 6:32:05 (NI and Ulster Record) 

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Chapters

• 0:00 Intro
• 3:29 Running journey from first marathon
• 7:02 Beginning MAF training
• 11:34 Nutrition and MAF
• 20:09 Flexibility with workouts and family
• 24:05 Adding speedwork to training
• 30:09 Race time improvement, massive hike in training volume
• 41:06 Running for Northern Ireland, on the road to 100K
• 44:43 Fuelling for longer training runs and race day
• 49:26 Eating routine & habits
• 55:00 Patience and consistency
• 59:03 Sleep, pre-race nerves, doubt, success!
• 1:06:29 Pressure (or not) in racing
• 1:09:41 Mindset during racing
• 1:12:09 Closing thoughts for runners
• 1:14:17 Gareth on social media
• 1:15:36 Next race, closing thoughts
• 1:17:45 Outro Floris

#maftraining #sub3marathon #runfast #marathontraining #ultramarathon

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Gareth and I connected early 2019 in the Extramilest Facebook group and he has shared his positive experiences with MAF low heart rate training. We discuss his approach to training and racing, how he improved so much and recommendations for other athletes looking to race faster. He represented Northern Ireland in the 100k World Championships. We discuss his lessons learning in training and racing, with low heart rate training and high intensity workouts. 

.

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate 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.

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LINKS AND TOOLS MENTIONED:

• Jonathan Walton on Extramilest Show: https://youtu.be/_6pwxJE5iVk 
• Zach Bitter on Extramilest Show: https://youtu.be/ESj7Is8u0Pw  
• Extramilest Facebook Group: https://www.facebook.com/groups/209003219602686  
• Personal Best Program: https://www.pbprogram.com/

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YOU CAN FIND GARETH KING HERE:

• Instagram: https://www.instagram.com/gazkingruns/ 
• Facebook: https://www.facebook.com/profile.php?id=100006968929416 
• Strava: https://www.strava.com/athletes/8328371 

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YOU CAN FIND ME, FLORIS GIERMAN HERE:

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

.

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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Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

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For this episode I’m giving away 15 prizes, worth more than $1000+ in total, such as $100 gift cards for PATH projects and memberships to my Running Coaching Program at PBprogram.com To enter the contest, visit PATHprojects.com/FLO.

Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO  to get your free sample pack with any purchase.

Astrid Feyer is a 47-year-old mother of two, currently living in Australia. She has experienced her fair share of injuries and discovered MAF low heart rate training, as a way to ease back into training and gradually increase training volume. In 2020, she joined my Personal Best running coaching program (https://www.pbprogram.com/) and it has been really exciting to follow her running journey over the last few years. At the recent London Marathon, Astrid ran a 2:49 finishing time which was a Personal Best and she was also able to achieve 3rd place in her age category. In this interview we discuss being a working, busy mother and getting the training volume in, about a running journey which comes full circle, through injury, MAF training and exceeds a long-held PB! Watch the full video on my YouTube channel at https://youtu.be/yCrFBO80q_E 

 

CHAPTERS:

• 0:00 Intro Astrid Feyer
• 3:48 How it all started, running journey
• 9:10 Run camp trip Stellenbosch (South Africa)
• 12:04 No pain no gain, knee operations
• 13:12 Move to Australia, running and racing again
• 18:14 Sub 3-hour marathon goal
• 19:43 A new physio and Maffetone's Big Yellow Book
• 22:02 Personal Best program, MAF training
• 25:57 Back to racing, chasing sub 2 hours 50 minutes
• 31:52 Virtual London Marathon
• 33:31 Marathon training and preparation
• 37:47 MAF test updates
• 39:49 Training volume and parenting
• 42:54 London, for real!
• 47:49 Meeting one of your heroes
• 50:22 Tips for runners
• 51:12 New York Marathon
• 52:59 Activities while injured
• 54:52 Nutrition and high training volume
• 56:31 Outro

 

#maftraining #sub3marathon #runfast #marathontraining

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate 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.

LINKS AND TOOLS MENTIONED:

• Phil Maffetone Big Yellow Book of Training & Racing - https://amzn.to/3u3FT8H
• Personal Best Program - https://www.pbprogram.com/
• LMNT Electrolyte Drink - https://drinklmnt.com/
• NutriSense CGM - https://bit.ly/3Xebylh

 

YOU CAN FIND ME, FLORIS GIERMAN HERE:

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

 

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

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 

Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase.   Ryan Hall is the fastest American to run a marathon in 2:04:58 and half marathon in 59:43. After retiring from pro running, Ryan took up weightlifting & running coaching.   Watch the full YouTube interview at https://youtu.be/5EugD_uoBzw 

CHAPTERS:

• 0:00 Intro Ryan Hall
• 2:59 Finding running as a kid
• 6:27 Running coaching
• 7:22 Ryan's own training
• 11:37 Strength training for runners
• 18:45 Nutrition and strength for runners
• 22:02 Consistency, avoiding injury
• 23:50 Mobility for running
• 26:12 Run Free training program
• 33:43 The carbon-plated running shoe
• 35:22 Grand Canyon running
• 39:45 Love the pain cave
• 41:47 Relaxation and running
• 42:41 The pitfalls of comparison with others
• 43:49 Natural body weight
• 47:24 Family connections, cross-training
• 48:30 Failure, spiritual journey
• 54:30 Ryan’s book: Run the Mile You're In
• 59:05 Find Ryan here + Hall Steps Foundation.
• 1:02:18 Paying attention to your passions
• 1:03:52 Outro

 

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

ABOUT RYAN HALL:

Ryan Hall is the fastest American to run a marathon, in 2:04:58 (in 2011) and half marathon, in 59:43 (2007). That’s a half marathon pace of 4:33 min / mile or 2:50 min / km. This interview took place in Flagstaff, Arizona, where he lives with his wife; professional American distance runner Sarah Hall, and their four children. After retiring from professional running in 2016, Ryan took up weightlifting and significantly increased in size, from 58G / 127lbs to (at time of recording) 85KG / 187lbs. He runs his own running coaching program and coaches recreational to elite runners.

FIND RYAN HALL HERE:

• Instagram: (@ryanhall3) https://www.instagram.com/ryanhall3
• Twitter: https://twitter.com/ryanhall3
• Facebook: https://www.facebook.com/ryanhall3
• Website: https://blog.ryanandsarahall.com
• Foundation: https://www.facebook.com/TheHallStepsFoundation/ 
• Run Free Training: https://runfreetraining.com
• Run the Mile You're In - (book) by Ryan Hall: https://amzn.to/3XlDzav

 

YOU CAN FIND ME, FLORIS GIERMAN HERE:

• Podcast: https://extramilest.com/podcast/
• Personal Best 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

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.

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT 

Kara Collier from Nutrisense about Nutrition For Runners, Continuous Glucose Monitoring (CGM) and Optimizing Health.    Watch the full YouTube interview at https://youtu.be/Rhn0HMXy-bM

Brought to you by PATH projects running apparel https://pathprojects.com/ and my Personal Best running coaching program https://www.pbprogram.com/. 

If you’d like to try NutriSense, the code EXTRAMILEST25 will give you $25 off the first month.

 

CHAPTERS:

• 0:00 Intro 1 (Kara Collier)
• 1:07 Intro 2 (Floris)
• 3:34 What is a Continuous Glucose Monitor (CGM)?
• 6:25 Individual experiences with food
• 9:27 Normal range to be in, for non-diabetics
• 11:16 Heart Rate training
• 13:04 Fasted glucose level
• 13:56 Correlation between energy and glucose levels
• 15:47 First Pillars of glucose control: Nutrition
• 21:30 Melatonin levels in evening or at night
• 23:25 Fasting, snacking, meal prep and Circadian rhythms
• 30:00 Second pillar of glucose control: Movement
• 35:33 Third pillar of glucose control: Stress Management
• 41:18 Fourth pillar of glucose control: Sleep
• 44:36 Training intensity and glucose levels
• 48:26 Floris’ Chicago Marathon 2022 data
• 57:44 More on Nutrisense and Kara
• 58:52 Fueling for athletes - rules of thumb
• 1:01:13 Closing thoughts (Floris) – Nutrisense discount

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

KARA COLLIER BIO: Kara is co-founder and Director of Nutrition at NutriSense (https://www.nutrisense.io/ ) - a leading personalized nutrition company that uses new technology to monitor the body and create personalized diets and optimized fitness routines. This has been surely eye opening for me, Floris as an athlete!

She oversees the health team and product development so she is at the cutting edge of using technology to make health advice based on real data from our bodies. Kara is also a leading authority on the use of continuous glucose monitoring (CGM) technology, particularly in non-diabetics for the purposes of health optimization, disease prevention, and reversing metabolic dysfunction.

 

LINKS AND TOOLS MENTIONED:

• Nutrisense: https://www.nutrisense.io/
• Continuous Glucose Monitor (CGM) - https://www.nutrisense.io/quiz/start
• If you’d like to try NutriSense, the code EXTRAMILEST25 will give you $25 off the first month.
• Oura Ring: https://ouraring.com/
• Chicago Marathon video Floris: https://youtu.be/-6X3p9klA5E

 

FIND NUTRISENSE AND KARA COLLIER HERE:

• Instagram: https://www.instagram.com/nutrisenseio
• Facebook: https://www.facebook.com/nutrisenseio
• Twitter: https://twitter.com/nutrisenseio
• TikTok: https://www.tiktok.com/@nutrisenseio
• Website: https://www.nutrisense.io/

 

YOU CAN FIND ME, FLORIS GIERMAN HERE:

• Podcast: https://extramilest.com/podcast/
• Personal Best 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

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.

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT 

This is my 2nd interview with Kilian Jornet, the greatest mountain and ultra runner of all time. We discuss ways for athletes to improve in training & racing, recovery, nutrition and  UTMB 2022.   Full YouTube interview: https://youtu.be/cU7cNo7ZwUk   

Chapters:

• 0:00 Start
• 3:42 Recovery from UTMB
• 5:42 Kilian’s thoughts on recovery tools
• 7:10 Sleep and rest
• 8:32 Does Kilian work with a physical therapist or chiropractor?
• 9:41 UTMB - how Kilian felt going into race day
• 14:10 Does Kilian still experience race day nerves?
• 17:21 Kilian’s UTMB race strategy
• 19:50 UTMB heart rate data Kilian
• 21:15 Running the first 60km with Jim Walmsley
• 22:30 Kilian’s HR going too high, letting Jim go
• 25:45 How Kilian reset mentally from negative to fighting 
• 26:35 Details of Kilian’s winning UTMB move
• 29:25 Blood testing Kilian UTMB, with lactate, glucose and cholesterol  
• 32:00 Kilian’s nutrition & hydration strategy for ultras 
• 35:30 Thoughts on fasted running
• 37:20 Body adaptations change during the season
• 39:15 Kilian’s background with anxiety and stress
• 42:35 How Kilian used to deal with anxiety
• 45:20 Kilian’s approach to strength training, mobility and cross training
• 46:56 Advice to non elite runners for strength training
• 49:06 How has Kilian grows from failure?
• 52:18 How to balance low intensity training and high intensity
• 54:48 Why Kilian avoids zone 5 training
• 55:23 Advice for athletes to enjoy trail & ultra running
• 57:35 Parting thoughts

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT  

LINKS AND TOOLS MENTIONED:

► Kilian Jornet’s UTMB Record Breaking Data - https://coros.com/stories?kilian-jornet

► Analyzing Kilian Jornet’s Data to Help You Improve! - https://coros.com/stories?kilian-jornet

► Cost-Benefit Recovery Quadrant v3 by Peter Tierney: https://bit.ly/3Dcwnpn  

► My 1st Extramilest Show with Kilian: https://bit.ly/extramilest-show-51 

► Maurten Drink Mix 320 - https://bit.ly/3BpVi7M 

► Maurten - Gel 100 - https://bit.ly/3ts454S    ► Maurten - Gel 100 Caf 100 - https://bit.ly/3RBwKhF    ► Maurten Solid C 225 bar - https://bit.ly/3Rw9MIV    ► COROS APEX Pro watch: https://amzn.to/3PToyIX

► Nnormal: https://www.nnormal.com/

► Above the Clouds Book: https://amzn.to/3OTYYlH

► Training for the Uphill Athlete Book: https://amzn.to/3PWOcwd

► Athlete Climate Academy: https://bit.ly/3ROCFzM  

 

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate 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.

 

FIND KILIAN JORNET HERE:

► Instagram: https://www.instagram.com/kilianjornet/

► Strava: https://www.strava.com/pros/5452411

► Twitter: https://twitter.com/kilianj

► YouTube: https://www.youtube.com/user/kilianjornet

► Website: https://www.kilianjornet.cat/

 

YOU CAN FIND ME, FLORIS GIERMAN HERE:

► Podcast: https://extramilest.com/podcast/

► Personal Best 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

 

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.

 

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

 

🚨BIG GIVEAWAY!! I’m buying and giving away a pair of Nnormal shoes (when they launch) + a COROS APEX Pro + a box of 12 Maurten gels, prize pack valued at $550+. The same shoes, GPS watch and gels Kilian uses. To enter, subscribe to my YouTube channel and comment: what was your favorite takeaway, lesson or quote from this episode? 1 winners will be picked at random.🚨

Kilian Jornet is the greatest mountain and ultra runner of all time. We discuss how runners of all levels can improve in training and racing. This applies to trail, ultra, mountain and road running. 

Full YouTube interview: https://youtu.be/OJZO-t6O5Bk

Chapters:

• 0:00 Intro Kilian Jornet
• 3:28 How Kilian trains to prep for races
• 5:45 Two a day workouts
• 6:58 How Kilian measures training intensity
• 10:15 Intensity zones after cardiac drift
• 13:13 Mistakes many runners make with training intensity
• 18:15 How Kilian tracks his training, with volume, terrain and intensity
• 20:18 Altitude training, with lower blood oxygen levels
• 22:25 Training different adaptations
• 24:13 Product development in wearables
• 27:09 How Kilian journals every workout
• 29:55 Advise to other runners to improve their journaling
• 32:40 How Kilian goes about training his mind for discomfort
• 37:42 Find what motivates you to perform the best
• 39:30 Training adaptations for altitude
• 42:07 Sleeping and training in altitude tent?
• 43:15 Heat training
• 44:25 Any Aha moments in Kilian’s training journey?
• 47:15 How is Kilian able to combine training, parenting and working?
• 50:01 How Kilian brings his kids on outdoor adventures
• 51:02 Kilian’s books
• 52:14 Training for the Uphill Athlete book
• 53:48 Advise to runners to improve their training and racing

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

 

LINKS AND TOOLS MENTIONED:

► Above the Clouds Book: https://amzn.to/3OTYYlH

► Training for the Uphill Athlete Book: https://amzn.to/3PWOcwd

► Nnormal: https://www.nnormal.com/

► COROS APEX Pro watch: https://amzn.to/3PToyIX

► Extramilest Show with Eliud Kipchoge on Running Advice: https://extramilest.com/47

► Extramilest Show with Patrick McKeown on Breathing Techniques: https://extramilest.com/30

► Extramilest Show with Wim Hof on Breathing Techniques: https://extramilest.com/wimhof

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate 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.

 

FIND KILIAN JORNET HERE:

► Instagram: https://www.instagram.com/kilianjornet/

► Strava: https://www.strava.com/pros/5452411

► Twitter: https://twitter.com/kilianj

► YouTube: https://www.youtube.com/user/kilianjornet

► Website: https://www.kilianjornet.cat/

 

YOU CAN FIND ME, FLORIS GIERMAN HERE:

► Podcast: https://extramilest.com/podcast/

► Personal Best 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

 

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.

 

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

 

🚨BIG GIVEAWAY!! I’m buying and giving away a COROS APEX Pro, valued at $399. The same Multisport GPS Watch Kilian uses. To enter, subscribe to my channel and comment below: what was your favorite takeaway, lesson or quote from this episode? 1 winners will be picked at random.🚨

“You don’t have to go that hard every day in training with the high intensity sessions. You’re building the cake, but racing is eating the cake. You have to balance that. If you eat the cake too much, then you’re going to be in trouble…" - Stephen Seiler PhD

Video version of this interview. Dr. Stephen Seiler (Twitter) is a well known Exercise Physiologist, located in Norway. You might have heard of the 80/20 rule of endurance training, meaning performing 80% of your workouts at a low intensity and 20% at a higher intensity. 

Professor Stephen Seiler has studied the training habits of many world class endurance athletes and discovered the 80/20 Rule that also applies to endurance training. This has been a remarkable counter intuitive trend, however this polarized approach is now widely accepted by coaches and athletes around the world.

In this podcast we talk about exercise physiology and training adaptations, particularly for endurance sports.

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🚨 BIG GIVEAWAY! For this 50th episode of the Extramilest Show, I’m giving away a $150 gift card from PATH projects, the only clothing I use for my running. Many women enjoy the PATH projects gear as well, the running shirts, beanies and hats. 

I’m also giving away a lifetime membership to my Personal Best running coaching program. This PB program is valued at $297.

To enter for a chance to win one of these prizes, let me know here in the YouTube comments: what was your favorite takeaway, lesson or quote from this episode? 1 winner will be picked at random. 

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SHOW NOTES

• 4:45 How did Dr. Seiler get involved in exercise science?
• 8:30 Growth of exercise science
• 13:40 Alternatives to the No Pain No Gain mentality
• 18:50 Training zone intensities 
• 25:00 How 80/20 training can also benefit the recreational runner. 
• 29:30 How hard to do high intensity training?  
• 35:45 Balancing being a dad and coaching his daughter Siren Seiler
• 40:40 Male vs female athlete difference
• 45:25 Being healthy to reach max performance
• 48:50 His research with rats
• 52:10 Impact of stress on training adaptations
• 55:25 Balancing training and personal life 
• 1:01:50 Breathing intensity vs heart rate intensity
• 1:08:30 Nasal breathing experiences
• 1:13:35 Entrainment, linking of breathing and movement pattern
• 1:18:58 Dr Seiler on ResearchGate
• 1:20:34 Closing thoughts 
• 1:21:35 BIG giveaway contest, leave a comment to enter

  TOOLS AND RESOURCES MENTIONED:

• Seiler’s Hierarchy of Endurance Training needs
• The Complete Book of Running
• Harvard Fatigue Laboratory  
• Molly Seiler Olympic performance
• Polar OH1 - arm heart rate strap
• Eliud Kipchoge interview Extramilest Show
• Wim Hof interview Extramilest Show
• Patrick McKeown interview Extramilest Show
• BIG Enter to Win Contest for Episode #50   

 

FIND DR SEILER HERE:

• Twitter
• YouTube 
• Research Gate 

YOU CAN FIND ME, FLORIS GIERMAN HERE:

• Personal Best Program
• Website
• Strava 
• Instagram
• Extramilest Show Podcast

 

Danny Huibregtse from The Netherlands, improved his marathon times from a 3:59 to a 2:34, using heart rate training. In his last marathon alone he ran a 34 minute PB from 3:08 down to 2:34, that’s incredible!!    We discuss his approach to training and racing, how he improved so much and recommendations for other athletes looking to improve.    Danny and I first connected the summer of 2019. Danny has been a part of our Personal Best Training Program and it has been really exciting to follow his training and racing progress over time.    Our Personal Best Program is a running coaching program and we often focus on MAF low heart rate training and race day strategies. To learn more, check out PBprogram.com   I hope you enjoy my conversation with Danny Huibregtse.    Full video of this conversation is on YouTube: https://youtu.be/dW2cK6r7UoA  FIND DANNY HERE: ► Strava - https://www.strava.com/athletes/39154584 ► His 2:34 PB on Strava - https://bit.ly/danny-PB-strava   YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Personal Best Program: https://www.pbprogram.com ► Website: https://extramilest.com ► Strava: https://www.strava.com/athletes/1329785 ► Instagram: https://www.instagram.com/florisgierman ► Podcast: https://extramilest.com/podcast    SHOW NOTES

• 0:00 intro Danny
• 3:55 Danny's running background
• 6:18 His first marathon in 2008 at age 18
• 10:25 Pilot training, minimal running
• 11:55 3rd marathon, still bonking bad
• 14:10 MAF training experience
• 15:25 Chi-Running
• 19:05 Overcoming challenges MAF training
• 23:05 Changes in nutrition approach
• 28:00 His first sub 3 marathon goal mindset
• 31:25 Speedwork after base building
• 34:25 From 3:38 to 3:08 marathon improvement
• 36.30 Mindset limiting factor
• 37:20 From 3:08 to 2:34 marathon improvement
• 37:55 Training volume
• 40:55 Tapering for the big Rotterdam dam
• 43:25 Race day recap
• 52:05 Any concerns about blowing up?
• 54:05 The feeling of finishing in 2:34, a 34 minute PB
• 56:05 Energy management throughout a race
• 58:55 Nasal breathing 
• 1:01:35 Importance of thinking big
• 1:05:53 Recommendations to improve  

BOOK MENTIONED:

• Big Book of Endurance Training and Racing by Dr Phil Maffetone: https://amzn.to/2WAcfbT

 

Sally McRae is a professional ultra/mountain runner. This summer she won the Toughest Footrace on the Planet, Badwater 135 miler.    She is one of the most real, inspiring and positive people I have ever met. Sally is a trainer, coach, and mother of two active kids.   She is sponsored by Nike, COROS, Leki, Spring Energy, UltrAspire, Igloo, Sidekick, and LyveCap.   We discuss mental training, pushing the limits, work / life balance, Badwater 135, strength training and more!    YouTube video of this interview: https://youtu.be/eXoL5f_Gf1g    Chapters: 

• 0:00 Intro Sally McRae
• 4:15 Sally’s athletic background
• 6:23 Dealing with her moms death at age 17
• 8:49 How soccer and sports connect people
• 9:58 Inspiring others through running
• 11:42 Time management for a busy pro athlete mother
• 18:58 Badwater 135 mile race
• 22:48 Difference between Badwater in 2018 and 2021
• 26:48 Importance of humbling experiences in running
• 28:20 Mindset and believe
• 29:43 Study your race environment 
• 32:03 Discomfort teaches us to grow
• 38:44 The power of how we respond to situations
• 41:16 Last miles to winning Badwater 135 
• 45:37 Mindset to make or break you
• 46:37 Judgment from outside world
• 51:37 Social media behavior
• 55:37 Sally’s first photoshoot with Nike
• 1:01:03 Strength training for runners, why / how
• 1:06:03 Sally’s strength running app
• 1:09:37 Connect with Sally
• 1:10:21 Recommendations for athletes to improve 
• 1:12:28 Closing thoughts + next episode

"Failures, letdowns, mistakes, flaws, they do not define your value. In fact, those were never supposed to be limiting factors. All those things are supposed to propel us to something better.”

 

I'd love to hear from you, what was your favorite lesson, quote or takeaway. Please let me know in the comments. 

FIND SALLY MCRAE HERE:

► Website: https://www.sallymcrae.com

► Strength App: https://my.playbookapp.io/sally-mcrae

► Instagram: https://www.instagram.com/yellowrunner

► Youtube: https://www.youtube.com/user/coachsallymcrae

► Podcast: https://bit.ly/choose-strong-podcast

 

YOU CAN FIND ME, FLORIS GIERMAN HERE:

► Website: https://extramilest.com

► Personal Best Program: https://www.pbprogram.com

► Strava: https://www.strava.com/athletes/1329785

► Instagram: https://www.instagram.com/florisgierman

► Podcast: https://extramilest.com/podcast 

 

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This episode is brought to you by PATH projects running apparel. PATH makes premium running shorts, baseliners, shirts and hats.

Recently PATH projects won Runner’s World Gear of the Year award for the 2nd time. This time for the Pyrenees hooded running shirt, it’s a shirt that I wear daily too.    You can find out more at https://pathprojects.com/

Eliud Kipchoge is the greatest marathoner of all time. He is the marathon world record holder and only person to ever break the 2 hour barrier for the marathon.    This episode is not available in podcast format, and can only be found on my YouTube channel in video format   https://youtu.be/7E6TNeoOC3Y   The reason is that this episode is subtitled for clarity and also includes lots of visuals, photos, videos, screenshots.   Last week I had the honor to sit down twice with Eliud, once on Zoom and once in Eugene, Oregon. He was fresh off his 2nd Gold Medal at the Olympics in Tokyo.    He shares insights about his training (yes, he also trains by heart rate), what sets him up for success, his new movie The Last Milestone, advice for non-elite athletes to race faster, and much more.    I am super excited about this special episode with Eliud Kipchoge. I can’t wait to hear your thoughts about this conversation in the comments HERE on YouTube: https://youtu.be/7E6TNeoOC3Y    

Ben Edusei is a close friend from New Zealand. He is a mobility, Strength & Conditioning and running coach. 

We have really gotten to know each other very well over the past 18 months, when we talk 1 on 1 about a variety of topics.

Ben is also one of our coaches in our Personal Best Training Program, where he has created several follow along workout routines.

He is a father, ex-elite footballer, speaker and a strong runner, with a half marathon PB of 1:27 so far.

Ben has a degree in Sports Science, is a qualified plant-based Nutritionist and also coaches in epigenetics.

I had a blast catching up and recording our conversation. I hope you enjoy this as well. 

FIND BEN EDUSEI HERE:

• Website: https://www.benedusei.com/
• Instagram: https://www.instagram.com/ben_edusei/
• Strava: https://www.strava.com/athletes/45106672
• Youtube: https://bit.ly/3elv1eW
• Facebook: https://www.facebook.com/ben.edusei
• Contact: [email protected]/ 

YOU CAN FIND ME, FLORIS GIERMAN HERE:

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

Show notes:

• How Ben got into running, background in football (soccer) [03:10]
• Transition from higher intensity training and away from injury, a personal turning point [08:32]
• Finding new training approaches [12:05]
• Integrating mobility (strength and flexibility) training into coaching [14:30]
• Archetypal positions, incorporating movements into daily life [19:01]
• First experiences with MAF low heart rate training [23:21]
• Running below MAF, taking to the trails! [29:04]
• Elevation gain, physical benefits to hill training [35:07]
• Frustrations in MAF training, looking at lifestyle factors [36:22]
• Floris and Ben talk about stress management [39:22]
• Knees over toes and backwards walking and running [44:10]
• Add a sled! Resistance [51:29]
• Epigenetic profile testing [53:49]
• Protein [56:50]
• The word “perfect” [57:40]
• Floris on a questionnaire from Ben and optimizing energy levels [58:38]
• Getting in touch with Ben [01:00:08]
• High level thoughts from Ben about training [01:01:55]
• Racing goals? [01:06:02]
• Following Ben online [01:10:10]

 

Ash Lewis, 37 from Jersey UK, has an incredibly inspiring story to share about overcoming challenges.    At age 28 he had a staph infection that resulted in being paralyzed from his waist down. This spinal injury resulted that he was in a wheelchair and had to completely learn how to walk again.    Fast forward 9 years and Ash just completed his 2nd marathon in 3 hours and 7 minutes.    We discuss Ash’s running journey, his experiences with MAF low heart rate training and great advice to those experiencing challenges in training, racing and life.      YOU CAN FIND ASH LEWIS:

• Strava: https://www.strava.com/athletes/56526119
• IG running: https://www.instagram.com/runningtattooartist/
• IG tattoo: https://www.instagram.com/ashlewistattoo
• Spinal Research Charity Page: https://bit.ly/ash-charity-page

  YOU CAN FIND ME, FLORIS GIERMAN HERE:

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

 

SHOW NOTES

• Background Ash as an athlete, playing soccer (3:40)
• At age 28, paralyzed from his waist down (6:55) 
• Recovery journey to learn how to walk again (10:40)
• Mindset Ash had during his recovery (14:20)
• Floris shares his story when a doctor said in 2008 he would never run another marathon again (15:57)
• April 2020, Ash’s painful first 5k (16:45) 
• Michael Ovens guiding Ash to slow down his running intensity (18:30) 
• How Ash used Maffetone’s 180 formula to calculate his MAF hr training zone (19:50)
• Overcoming frustrations and challenges walking and running slow at MAF (21:00)
• What made Ash stick to low heart rate training, although it was challenging first (23:20)
• Adding some speedwork and getting ready for race day (24:20)
• Important lesson for those starting with MAF training (26:00)
• Second marathon experience for Ash, finishing strong (28:00) 
• Post race blues Ash experienced (33:35)    
• Running on purpose without a heart rate monitor (35:25)
• Sub 3 goal at the London Marathon + ultras (38:00)
• Strength and conditioning session to complement his running (41:52)
• From tattoo world to excitement for the running world (44:30)
• Learning to run with a baby stroller (46:00)
• Any other thoughts for runners looking to improve your runner (47:00)
• Social platforms Ash is active on (48:45)
• Ash asked Floris if you can keep improving + future running goals (48:52)

Walter Liniger, 69 years young is a strong runner from Switzerland. He ran his first race at age 7, his marathon PR was set at 2:38 in 1988 in Basel. For many years he trained mostly at a high intensity, often out of the door and … full throttle.

In his late sixties he wanted to find a different approach to training and racing. He discovered the approach of MAF training. 

His goals changed now not to chase the fastest times but to finish a race in healthy conditions and enjoying the journey. 

About a year and a half ago Walter joined the Marathon PR Program to get practical information, advice and guidance with a holistic approach to training and racing. 

It has been exciting to follow Walter's running journey on his Strava. He is a big inspiration to me and many others in our program. Recently he ran his first Ultra of 100km at the age of 68. We discuss his running journey and things he has learned along the way. 

If you’d like to find out more about our running coaching programs, check extramilest.com/training. 

Hope you enjoy this conversation with Walter!

Watch this full interview on YouTube here: https://youtu.be/oJVYTfqNaXk

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YOU CAN FIND WALTER LINIGER ON STRAVA: https://www.strava.com/athletes/14888370

 

YOU CAN FIND ME, FLORIS GIERMAN HERE:

• Marathon PR Training Course: https://extramilest.com/marathon/
• 5K to Half Marathon Program: https://5ktohalfmarathon.com/program
• YouTube: https://www.youtube.com/c/FlorisGierman
• Strava - https://www.strava.com/athletes/1329785
• My website - https://extramilest.com
• Podcast - https://extramilest.com/podcast/
• Instagram - https://www.instagram.com/florisgierman

“If you’re doing stuff which is longer, if you’re doing stuff which is hotter, you need to understand your physiology in order to get things really right for you and invest the time in that investigation, to get the best out of yourself.” - Andy Blow

Andy Blow is a leading figure in the world of sports hydration. He is a sports scientist and an expert in sweat, dehydration and cramping.

In his younger days he was an elite level triathlete and winner of an Xterra World title. Through his own challenges in training and racing he went down the rabbit hole of sports hydration. He is the co-founder of Precision Hydration, a company focused on a unique, personalized hydration solutions.

Andy previously worked as the Team Sports Scientist for the Benetton and Renault Formula 1 teams and is an adviser to the Porsche Human Performance Centre.

In this episode we take a deep dive into hydration, sweat rates, effective ways to help athletes understand and manage their individual hydration needs and much more.

For anyone who wants to try Precision Hydration, the code EXTRAMILEST will give you 15% off your first order. 

I’d like to share that we offer two online running coaching programs, developed by me, Floris Gierman. More info can be found at extramilest.com/training. 

There are many ways that you can go about your training and racing on your own, but there are also athletes who like some more guidance and structure in their training and racing. This is where our running programs come in, with base building schedules from 2 to 10+ hours per week and race specific schedules for beginners, intermediate and advanced runners. 

Reaching your goals also comes down to specific race strategies, mindset, nutrition, stress management and more. This was what our programs are all about. 

More info can be found at: MarathonPRprogram.com or 5ktohalfmarathon.com

These programs comes with life time access to all training materials, so you invest in yourself ones and can keep using it. If you have any questions at all about the programs, just let me know by email. 

Especially in these uncertain race times, these flexible training schedules are a great solution to easy adjust your plans and feel in control of your training. 

Hope you enjoy this conversation with Andy!

-- 

FIND ANDY BLOW HERE:

• https://www.precisionhydration.com/
• https://www.precisionhydration.com/performance-advice/
• https://www.facebook.com/precisionhydration
• https://www.instagram.com/precisionhydration/
• https://twitter.com/thesweatexperts
• https://www.strava.com/clubs/precision-hydration-104959

YOU CAN FIND ME, FLORIS GIERMAN HERE:

• Marathon PR Training Course: https://extramilest.com/marathon/
• 5K to Half Marathon Program: https://5ktohalfmarathon.com/program
• YouTube: https://www.youtube.com/c/FlorisGierman
• Strava - https://www.strava.com/athletes/1329785
• My website - https://extramilest.com
• Podcast - https://extramilest.com/podcast/
• Instagram - https://www.instagram.com/florisgierman

Tawnee is a holistic health and endurance sports coach, mother, multi-sport athlete, writer and speaker. She has a master’s degree in exercise science, a bachelor’s in journalism, is a certified sports nutritionist (CISSN-ISSN) and certified strength and conditioning coach (CSCS-NSCA). 

Tawnee faced her share of health struggles behind the scenes. For 10 years, she experienced disordered eating and exercise addiction.

We discuss her personal journey and what she has noticed in other athletes that she works with. These are important challenges to talk about for both women and men.  

We also discuss:

• healing and recovery
• gut health
• intermittent fasting, ketosis
• blood tests, DNA and lifestyle analysis

Hope you enjoy this conversation with Tawnee!

FIND TAWNEE PRAZAK GIBSON HERE:

• Website: https://www.coachtawnee.com
• Podcast: https://www.enduranceplanet.com
• IG: https://www.instagram.com/tawneegibson
• Twitter: https://twitter.com/tawneegibson
• Facebook: https://www.facebook.com/EndurancePlanet

FIND ME, FLORIS GIERMAN HERE:

• Strava - https://www.strava.com/athletes/florisgierman
• IG - https://www.instagram.com/florisgierman
• Extramilest website - https://extramilest.com
• Podcast - https://extramilest.com/podcast/
• Extramilest Facebook Group: https://bit.ly/2M3qP40

SHOW NOTES

• Welcome to the show Tawnee [03:01]
• Tawnee’s running journey. An eating disorder and exercise addiction were pivotal in Tawnee’s journey from power, to endurance sport. [04:44]
• how triathlon helped and hurt Tawnee. Do we have an honest relationship with sport, or do we have some unhealthy habits? [07:36]
• recovery journey. Dr. Phil Maffetone. Back to school. [14:03]
• disordered eating [18:16]
• blood, DNA and lifestyle analysis. Biological and Internal age. [24:10]
• intermittent fasting. Gut health. nutritional deficiencies. [27:39]
• change in approach – from “no pain no gain”, to the present. [35:23]
• Endurance Planet podcast takeaways. Focus on the process. Support system. [41:23]
• Van life. Running and mindset. [45:13]
• Meditation retreat ~ Oryoki (mindful eating) [49:21]
• No phone! What about taking pics? [56:14]
• Heroes and mentors [01:00:15]
• Further information about Tawnee and Endurance Planet, online. (see Links above also) [01:03:17]
• Closing thoughts on becoming a healthier, happier and stronger athlete. [01:09:48]
• Tawnee asks Floris how his running is going. [01:10:43]
• Short workouts. Fitting it in whatever the season! [01:11:50]

 

Links and tools mentioned:

• Orthorexia
• insidetracker.com
• Oryoki (mindful eating)
• Ryan Holiday (The Daily Dad)
• Tawnee bio - enduranceplanet.com
• Lucho bio - enduranceplanet.com
• Chrissie Wellington
• coachtawnee.com
• Endurance Planet – website | Instagram | Twitter

Watch this conversation on YouTube here.

Nate Helming (Strava) is a founder of The Run Experience, one of the largest YouTube running channels and online running coaching programs.

In this show, we discuss running injuries, mobility, flexibility and strength training. We dive into topics like stretching, foam rolling and running form. Nate has a tremendous amount of knowledge in these areas and his passion for passing this on to others is evident in his words and works!

We also talk about:

• being your own advocate in training.
• mechanical deficiencies in the body. 
• recovery tools and tips.
• and many other interesting points of reference.

Links and tools mentioned:

• Ironman - Kona, Hawaii
• The Run Experience - YouTube
• The Run Experience - Instagram
• The Run Experience - website and blog
• The Run Experience app - Apple Store
• The Run Experience app - Google Play
• The Boys in the Boat, by Daniel James Brown (book)
• Casey Neistat (YouTube)
• Sidekick - recovery tools
• CBD oils and lotions
• massage / percussion guns
• [email protected] (email)

Show notes:

• Growth of The Run Experience and Nate’s running background, including the Boston Marathon as his first as a young student. [5:28]
• The perils of a basic running plan printed from the internet. Nate was playing a “high wire act” with his running where after 6-8 weeks, things can start to catch up with you, from a basis of poor habits and poor strength. [16:52]
• Nate talks about his development in Triathlon and Ironman, where his running background helped him. However, he now had a coach and niggling injury! This led Nate into the Strength & Conditioning world; where his perspective on what an endurance athlete is, was revised. [19:54]
• On training, mindset, habits and the hand-me-down knowledge that goes from generation to generation. Nate got into coaching through trying to help friends with injuries. He talks about the tools which can help with mechanical deficiencies, working by trial and error, challenging the range of movement. [26:30]
• Going from one:one, to one:many, seeing individual responses and patterns of behavior. Nate was tapped out, working 6-8 hours per day and building programs but loved the work. He then started to think about people who couldn’t afford the classes or had practical issues getting to them. With his co-founder, Craig, they began to make some videos and start the YouTube channel and The Run Experience. [36:04]
• On running form issues and ways to improve. Two types of injuries i) sudden and unexpected ii) overuse injury. Being your own advocate. [42:52]
• The role of coaching, to go beyond just running and to have some focus on habits, strength and mobility. Advising coaches to not be afraid to set a higher bar for athletes. In building a team, find people with areas of expertise, rather than trying to be expert on everything yourself. We can’t train like it’s 1950 or 1910, the world has changed. [47:12]
• Boys in the Boat: a David and Goliath story. Coaching lessons, from a book about the 1936 Olympic US rowing team. [49:25]
• On feet: the long end of the kinetic whip. Over-striding, heel-striking. Running form and atheletic foundation; breathing, arm swing, head position. [51:53]
• On stretching: not about lengthening muscle, but to be a strong, healthy human I need to be able hit certain positions. [54:52]
• For your recovery tool-box. Use the best tools you have available to you. [58:39]
• Tips for foam roller use. Rolling directions: not just “north-south”, but also “east-west”. It’s a game of Seek & Destroy. [01:01:40]
• More details about The Run Experience app and where you can find Nate online (also see Links above) [01:05:22]
• Tips for those looking to become stronger, healthier and happier athletes. [01:06:31]

You can find me, Floris Gierman, here: 

• Strava
• YouTube
• Instagram
• My Training Course - The Marathon PR Program
• My Training Course - 5K to Half Marathon Program
• Weekly newsletter with Running Tips and Racing Strategies
• Podcast
• Facebook (Extramilest Group)

 

“During recovering is where the real adaptations of training are happening. That is not during the workout stress that you are putting on your body. That’s why I like this more holistic training approach, not just looking at the running component, but also at your stress levels, sleep, recovery, nutrition, hydration, all of these other elements that come into play to become an overall healthier athlete.” – Floris Gierman

Today is a bit of a different show. I visit the Running and Fitness podcast with Raj, for me to be a guest on his show. Normally I’m the one interviewing, but this time the tables were turned. 

We discuss:

• heart rate training
• how to integrate speedwork
• minimum training volume for athletes to improve
• role of strength training, nutrition and recovery
• and much more!

Rajagopal Anapuzha is located in Mumbai India and he has hosted a variety of great guests in the endurance space.

You can subscribe to the Running and Fitness with Raj podcast on all major platforms.

Links and tools mentioned:

• Marathon PR Training Program
• 5K to Half Marathon Training Program
• Extramilest Facebook Group
• Floris Gierman on Strava, IG and YouTube
• Extramilest newsletter with Running Tips an Strategies
• Atomic Habits book by James Clear
• Matt D’Avella YouTube Channel
• Running and Fitness with Raj website + podcast
• Rajagopal Anapuzha on IG, FB and Twitter

Show notes:

• 03:30 – Floris introduces himself and his first two marathons 
• 11:55 – Key aspects of low heart rate training
• 19:55 – When to add speed work
• 21:05 – Common frustrations in low heart rate training
• 26:10 – Minimum number of hours of low HR training required for improvements
• 32:05 – How to measure progress when training at low heart rate
• 34:50 – How and when to incorporate strength training
• 37:40 – Recovery tools like ice bath and sauna training
• 39:35 – Key nutrition principles
• 43:15 – Floris’ Marathon PR programme
• 45:30 – Recommendations on other resources

Watch the full video here: https://youtu.be/DyE2J5pcWcA

In this show, we welcome back Dr. Phil Maffetone. Many listeners to the podcast are already familiar with his work. He is a recognized researcher, coach and clinician in the area of food and nutrition, exercise, sports medicine and biofeedback. He is also the author of more than 20 books, including the first on heart rate monitor training in the early 1980’s. 

We discuss changes, challenges and uncertainty for most runners in 2020, 2021 and beyond. We also dive into people who have made a big impact on our lives and development, among other things:

• the new MAF foundations course by Dr Maffetone and team
• mindful running and flow state.
• setting PR's in your 40's and beyond.
• working from a strong aerobic foundation.
• MAF training, considering age and health.
• flexibility, mobility and stretching.
• Dr. Phil Maffetone's books, writing, collaborations and available resources.

Hope you enjoy this conversation with Dr. Phil Maffetone!

🚨 Enter for a chance to win 1 of 3 of the Pyrenees hooded running shirts by PATH projects. This is my favorite running shirt for fall, winter and cold spring morning runs with a GPS watch slot, hand warmers and a snorkel hood. The most comfortable running shirt you would never want to take off. 

3 lucky winners will win and you can enter at PATHprojects.com/flo

What was your favorite quote or takeaway from this episode? I would love to hear from you in the comments on YouTube.

Dr. Phil Maffetone tools and resources:

• MAF Foundations (e-learning course)
• The MAF 180 formula
• Dr. Phil Maffetone – website
• The Big Book of Endurance Training and Racing, by Dr. Phil Maffetone
• The Big Book of Health and Fitness, by Dr. Phil Maffetone
• Paper on MAF: Dr. Phil Maffetone and Prof. Paul Laurson

 

You can find me, Floris Gierman, here: 

• Strava
• YouTube
• Instagram
• My Training Course - The Marathon PR Program
• The 5K to Half Marathon Program

--- 

Read all detailed show notes at: https://extramilest.com/39

Hope you enjoy this conversation with Dr. Phil Maffetone

“If you think something’s impossible, just know that you could well be wrong and so it’s best just to assume that you can just keep getting better." - Matt Fitzgerald.

Matt Fitzgerald is an author, coach, nutritionist and athlete. Fascinated by elite performance and mindset, Matt draws parallels between elite and recreational running, in everything from dealing with injury to going after big goals.

Matt draws on his time with professional runners at the HOKA NAZ Elite Summer run camp, in Flagstaff, Arizona, among other experiences, with wit and wisdom.

Here we have a wonderful insight into elite running, ways of coaching and the evolution of 80/20 running (80% low & 20% moderate to high intensity). Also, how recreational runners can improve way beyond their own expectations, as Matt has.

In our conversation, Matt shares his experiences and thoughts on:

• developing the professional “no-stone-unturned mentality”.
• training intensities, perceived effort and measuring performance.
• building a business without money being the primary motivating factor.
• accepting injury as part of the process and finding alternative workouts in recovery.
• his published and upcoming books.
• setting a high bar for your goals.

 

Links and tools mentioned:

• Matt Fitzgerald on Twitter | Facebook | Instagram
• Matt Fitzgerald - website
• Running The Dream by Matt Fitzgerald (book)
• 80/20 Running by Matt Fitzgerald (book)
• How Bad Do You Want It? by Matt Fitzgerald (book)
• trainingpeaks.com - Matt Fitzgerald 80/20 training-plans
• 8020endurance.com

If you enjoy these podcasts, please take 30 seconds to leave a rating and / or review on Apple Podcasts >> here >>

https://podcasts.apple.com/podcast/id1272025702

This will help get the podcast in front of more runners looking to improve.

You can find me, Floris Gierman, here: 

• Strava
• YouTube
• Instagram
• My Training Course - The Marathon PR Program
• The 5K to Half Marathon Program

--- 

Read all detailed show notes at: https://extramilest.com/38

Hope you enjoy this conversation with Matt!

Watch this full interview on YouTube here https://youtu.be/BN6npli_6Kg

In our recent conversation, Julianne Dickerson (Strava), Bill Callahan (Strava) and Andy Hooks (Strava), who are no strangers to a challenge, discuss how 2020 has been for them; how the pandemic has impacted their race plans, what adaptations have been made as a result of cancelled events and what possibilities that have opened up, too.

We consider what the future might look like for training and racing, as well as any learnings or new perspectives our guests may take with them.

We also talk about:

• dealing with injury, working towards goals and finding other activities when training is inhibited or not possible.
• reacting to cancelled or postponed events and maintaining consistency.
• Julianne directing her first race, a Boston qualifier in Anchorage, Alaska.
• Andy's experiments with fasting, junk food and 100% low heart rate training.
• Bill reflects on what this period has done for him and his running. He talks about the importance of support, from family and friends, as well as choosing what type of runner you want to be.

This podcast was brought to you by PATH projects, my favorite running clothing that I wear every day. Find out more at  https://pathprojects.com/

LEARN MORE ABOUT MAF SPECIFIC RUNNING PROGRAMS:

• Marathon PR Training Program: http://www.marathonprprogram.com/
• 5K to Half Marathon Program: http://www.5ktohalfmarathon.com/ 

Julianne Dickerson:

• Strava - https://www.strava.com/athletes/20649839
• Extramilest Show - https://youtu.be/ulw1CDg6kj0

Andy Hooks:

• Strava - https://www.strava.com/athletes/23698843
• Extramilest Show - https://youtu.be/7E42JpTL4Js 

Bill Callahan:

• Strava - https://www.strava.com/athletes/14456219 
• Extramilest Show - https://youtu.be/yC0SlzmF3Ig 

Find me, Floris Gierman, here: 

• Strava - https://www.strava.com/athletes/florisgierman 
• Instagram - https://www.instagram.com/extramilest
• Extramilest website - https://extramilest.com
• Podcast - https://extramilest.com/podcast/
• Extramilest Facebook Group: https://bit.ly/2M3qP40

 

READ ALL DETAILED SHOW NOTES AT: 

http://extramilest.com/greatest-running-lessons-for-2020-and-2021-extramilest-show-37

Full video is available here: https://youtu.be/v9JNb3RavLM

Albert Shank (https://www.strava.com/athletes/26803675) has 25+ years of running experience. He has learned many things over the years about ways to become a stronger, healthier and happier athlete.

Recently he celebrated his 52nd birthday by running 52km in the Grand Canyon, pure joy. In this conversation we discuss many of his learnings and experiences with running over the years:

• His early years and progression through races; learning about pacing, hydration and nutrition.
• Dealing with extreme heat in Arizona; running up and down hills, slowing down.
• MAF training and improved performance.
• Working at 80% low intensity, versus obsessing over pace and time, all of the time.
• Transitioning from road to trail, time to perfect your combat roll!
• Approaching training from a health perspective; for running, eating as much real food as possible
• Maintaining a good strength training program.
• Setting goals or challenges in a pandemic and having fun with it.

All show notes: https://extramilest.com/36

I'm hiring a video / podcast editor for the Extramilest Show. Learn more and apply at https://extramilest.com/editor

FIND ALBERT SHANK HERE:

• Strava: https://www.strava.com/athletes/26803675
• Maffetone Method Facebook Group: https://www.facebook.com/groups/1452390158396719
• Extramilest Facebook Group: https://www.facebook.com/groups/209003219602686 

FIND ME, FLORIS GIERMAN HERE:

• Marathon PR Training Program: http://www.marathonprprogram.com/
• 5K to Half Marathon Program: http://www.5ktohalfmarathon.com/
• Strava - https://www.strava.com/athletes/florisgierman
• Instagram - https://www.instagram.com/extramilest
• My website - https://extramilest.com
• Podcast - https://extramilest.com/podcast/
• Extramilest Facebook Group: https://bit.ly/2M3qP40

Kathryn and Jennifer Geyer have experienced their fair share of challenges and frustrations with MAF low heart rate training. On their first MAF test, they had to slow down to a 13:21 min / mile (8:04 min / km) at a heart rate of 142. This was much slower than their previous running paces.

It is very common for athletes to question if this training approach is right, because initially the pace to run (or walk) is much slower than their "normal" running pace. 

The frustration levels were high at times, yet small gradually improvements and positive changes became noticeable as they trained for their first marathon...

In our recent conversation, Jennifer and Kathryn share:

• their experiences of MAF training, leading to improvement and increased believe this method could work.
• relocation, climate adjustment and Covid-19 impact on their stress levels, mindset and their first marathon.
• differing experiences in their first marathon and looking ahead to future races.
• an evolution in their running, staying with the process, reaping the benefits of that investment and experiencing running on a more sustainable and joyful level.

Kathryn and Jennifer are both part of the Marathon PR Training Program. For more info and to join the program, check it out here: http://marathonprprogram.com

Join our FREE Zoom training soon to learn about 3 Proven Lessons to Improve as a Runner. Seats are limited, register here: https://5ktohalfmarathon.com

 

FOR ALL SHOW NOTES: https://extramilest.com/35

 

FIND KATHRYN AND JENNIFER GEYER HERE: 

• Facebook: https://www.facebook.com/groups/workabilityinc/
• Strava Kathryn: https://www.strava.com/athletes/47096867
• Strava Jennifer: https://www.strava.com/athletes/47768087

 

FIND FLORIS GIERMAN HERE: 

• YouTube - https://www.youtube.com/florisgierman
• Strava - https://www.strava.com/athletes/1329785
• Instagram - https://instagram.com/extramilest
• My Training Course - https://extramilest.com/marathon/
• Facebook Group - https://www.facebook.com/groups/209003219602686

 

“I was holding on to a light pole, because with every movement I would cramp. Literally my ear was cramping.” - Duc Trần

This full video interview with running clips is on YouTube at https://youtu.be/f8hbzN6v_8I

Duc Trần (Strava) doesn’t seem to do things by halves. From entering his first triathlon and first marathon within an Ironman competition, to a full-on CrossFit background, he had made great gains indeed. However, through injury and feeling broken at the end of events, Duc researched and discovered MAF training and subsequently enrolled in the Marathon PR Program.

When the Boston Marathon 2020 was postponed, Duc decided to try to crack a sub 3 hour marathon by running a solo marathon. Floris joined him to document his journey. 

In this conversation we take a deep dive into his marathon training and how he was finally able to run his first Sub 3 Hour marathon. 

Hope you enjoy this conversation with Duc!

--- 

IS THE MARATHON PR PROGRAM RIGHT FOR YOU?

I just added 15 new video stories from members of the Marathon PR Program. You can learn their lessons, their challenges, takeaways and incredible improvements here: https://extramilest.com/marathon/ 

There has never been a better time to become a stronger, healthier and happier athlete. Watch this quick video and join the movement today as a Marathon PR Member.

--- 

FIND DUC TRAN ON STRAVA: https://www.strava.com/athletes/21836302

Links and tools mentioned:

• Duc's 2:56:12 Marathon on Strava
• Marathon PR Program
• Garmin Forerunner 945 (watch)
• Garmin heart rate monitor (chest strap)
• Hoka running shoes
• Hoka Clifton shoes
• Nike Next% shoes
• MAF test

FIND FLORIS GIERMAN HERE: 

• YouTube - https://www.youtube.com/florisgierman
• Strava - https://www.strava.com/athletes/1329785
• Instagram - https://instagram.com/extramilest
• My Training Course - https://extramilest.com/marathon/
• Facebook Group - https://www.facebook.com/groups/209003219602686

FOR ALL SHOW NOTES: https://www.extramilest.com/34

Mike Ko, aka Kofuzi (IG | YouTube) is in his own words “a non-elite road runner who vlogs about marathons, half marathons and being a non-elite”. He is a father of two young kids, based in Chicago.

Kofuzi shares his journey with MAF low heart rate training, the world of vlogging, some of his favorite training and racing tools, as well as family life and adjustments made around the current Coronavirus.

When he started with MAF training, he initially had to slow down from a 7:30 min / mile (so 4:39 min / km) on his regular runs to a 11:00 to 11:30 min / mile (7:08 min/km) at MAF. Yet over time he has been able to shave several minutes per mile at the same HR.   There are no sponsors for this podcast. If you are looking for a running training program, focused on low heart rate training and some higher intensity workouts, check out my training program. This is not only for marathoners. Right now is a great time for base building especially when you’re running mostly solo. More info at www.extramilest.com/marathon   All show notes from this episode can be found at www.extramilest.com/33   I apologize for some parts of this interview with poor audio & video, unfortunately Zoom and Skype experienced some glitches that seems more common these days, but we made it work.   Hope you enjoy my conversation with Kofuzi!   ---    FIND KOFUZI HERE: 

• YouTube - https://www.youtube.com/kofuzi
• Instagram - https://www.instagram.com/kofuzi
• Strava - https://www.strava.com/athletes/20649629
• Twitter - https://twitter.com/WordOfKo
• Facebook - https://www.facebook.com/kofuzi/

FIND FLORIS GIERMAN HERE: 

• YouTube - https://www.youtube.com/florisgierman
• Strava - https://www.strava.com/athletes/1329785
• Instagram - https://instagram.com/extramilest
• My Training Course - https://extramilest.com/marathon/
• Facebook Group - https://www.facebook.com/groups/209003219602686

LINKS AND TOOLS MENTIONED: 

• Hal Higdon training plan
• Jeffrey Silver – Extramilest interview
• Low heart rate training – after 100miles (Kofuzi video)
• Maffetone – Extramilest resource
• Polar Vantage V
• Polar Flow
• Suunto heart rate belts
• Polar heart rate sensors

SHOW NOTES

• Kofuzi’s background / bringing up the rear / pole vault [3:40]
• Couch to marathon! done that, thanks and… stop [6:30]
• Getting back into running [10:35]
• Changing-up training / new marathon goals [13:50]
• Training on Nike Team / endurance vs speed work [16:25]
• Jeffrey Silver, Dr. Phil Maffetone [18:40]
• First 100 miles of low HR training [19:50]
• Optical HR monitor vs chest HR strap [22:15]
• The motivation to keep trying / new goals [23:40]
• Progress in low HR training [25:30]
• To the present [28:00]
• MAF formula [31:45]
• Sleep and stress as factors to training and running [33:00]
• Training volume [34:25]
• More on sleep - as a recovery tool [36:15]
• Making it all happen – parenting, training, creating content [41:10]
• Current context of Coronavirus [44:05]
• Running tools (watch, heart rate monitor) [47:10]
• HR training in relation to physical and weather conditions [50:55]
• Needing the bathroom [52:10]
• Training adjustments relating to cancelled events [54:15]
• Ways to boost immune system in current health climate [57:40]
• Run more! Base building [59:50]

What was your favorite quote or takeaway from this episode? I would love to hear from you in the comments on YouTube.

"People train too hard on their easy days and not hard enough on their hard days."

Taren Gesell aka Triathlon Taren (IG | YouTube) started out playing baseball, skateboarding and Curling competitively. After finding Triathlon at University he went on to become an All-World Ironman triathlete, IRONMAN U Certified Coach and ISSA Certified Specialist in Sports Nutrition.

In this interview, Triathlon Taren gives us an honest and entertaining account of his beginnings, having an apparently typical Curler’s lifestyle, through the trials which led him to compete in sprint, Olympic and half-Ironman races and to help many amateur triathletes with healthy lifestyle and triathlon training tips.

We discuss MAF heart rate training for triathletes, power meters for running and cycling, a periodized training approach, low-ish carb nutritional approach and much more.

This episode is brought to you by PATH projects running apparel. My go to running gear are the

"There is so much fear, and perhaps rightfully so, about COVID-19. And, what if... If we subscribe to the philosophy that life is always working out for us, that there is an intelligence far greater than humans at work... That all is interconnected. What if... this corona virus is here to help us? To reset. To remember. What is truly important. Reconnecting with family and community. Reducing travel so that the environment, the skies, the air, our lungs all get a break." - Gurpreet Gill   Gurpreet Gill is an intuitive energy healer and breathwork practitioner. Through her own experiences, she has become specialized in healing from trauma in a variety of ways.    On The Extramilest podcast I speak with different guests about ways to become a stronger, healthier and happier athlete and human being. The mindset and stress management are important elements of this, especially right now.    Due to the Corona Virus outbreak that impacts everyone, I wanted to have a conversation about stress, uncertainty, trauma and also the opportunities and the positive impact that can come out of all of this.    Last week I came across a beautiful poem written by Gurpreet Gill that was powerful and thought provoking. I knew our paths were meant to cross. Hope you enjoy our conversation that will start off with her poem.   FIND GURPREET GILL HERE: 

• Website - gurpreetkgill.com
• Instagram - @consciousbreathworkwithg
• Facebook - @breathworkforhealing
• Book a 1 on 1 session: gurpreetkgill.com/schedule/

  SHOW NOTES

• Gurpreet reading her “What if” poem [1:00]
• Floris perspective of the Coronavirus unfolding [6:30]
• Gurpreet’s perspective of the Corona Pandemic and change is on the way [8:20]
• How two near death experiences helps Gurpreet understand trauma [11:25]  
• How she sees control being stripped and how people can get through it [24:10]
• What Floris has noticed in the behavioral change of society in a short period of time [28:30]
• How everyone deals with this situation in their own way [34:45]
• How Floris experienced the first 2 weeks of the Corona pandemic outbreak [37:17]
• How Gurpreet transitioned from Fight, Flight or Freeze mode to becoming into the present mode [40:20]
• Going from taking photos from everything and actually being fully present [44:00]
• Asking for help [48:00]
• We are going to look back at the next few months for the rest of our lives [51:00]
• Dealing with fear and an invitation of healing [56:30]
• Breathing exercise when you are noticing you are feeling stressed [58:00]  
• Things Floris noticed with his resting heart rate and MAF heart rate for a few days [59:30]
• Mind, body, spirit connection [1:01:40]
• How to connect with Gurpreet for a 20 - 30 minute session [1:05:05]

  FIND FLORIS GIERMAN HERE:

• Strava
• YouTube
• Instagram
• My Training Course - The Marathon PR Program
• Weekly newsletter with Running Tips and Racing Strategies
• Podcast
• Facebook (Extramilest Group)

Lately I have been fascinated by the breath and various breathing techniques while running and sleeping. I have been experimenting a lot, inspired by Patrick McKeown, a breathing expert from Ireland.

Having suffered with chronic asthma and nasal breathing difficulties for over 20 years, Patrick McKeown studied the Buteyko Breathing Method at the Buteyko Clinic, Moscow, Russia. As a breathing expert, Patrick has helped many people overcome similar issues to his own and has worked extensively with athletes.

His latest book, The Oxygen Advantage, aims to improve sports performance by addressing dysfunctional breathing patterns and simulating high-altitude training.

In today's conversation we take a deep dive into the effects of mouth and upper-chest breathing on the body and the benefits of nose-breathing in running and daily life.

DISCLAIMER: Never do breath-holding if you are pregnant, if you have any serious medical conditions such as high blood-pressure, cardiovascular issues, kidney disease, cancer, etc.

This episode is brought to you by PATH projects, my favorite running gear. These are the only running shorts, liners, shirts and hats that I wear. The gear ships worldwide and is only available at PATHprojects.com.

🚨Enter for a chance to win the book The Oxygen Advantage. What was your favorite quote or takeaway from this episode? I would love to hear from you in the comments on YouTube.

Watch this full interview on YouTube.

FIND PATRICK HERE: 

• Twitter
• Facebook
• Instagram
• Oxygen Advantage website
• YouTube
• LinkedIn
• Podcasts

LINKS AND TOOLS MENTIONED (includes affiliate links)

• The Oxygen Advantage (Book)
• nasal dialator
• Cottle's maneuver
• BOLT score
• Maximum Breathlessness Test
• finger pulse oximeter
• Xavier Woorons
• Christian Guilleminault
• Buteyko Clinic
• George Dallam
• Book - Body, Mind, and Sport, by John Douillard
• Oxygen Advantage - YouTube channel

SHOW NOTES

• The right way to breathe! The impact of breathing on emotions, sleep and physical exercise [4:10]
• Becoming a breathing expert. Patrick’s background. [6:10]
• Nasal breathing and running – starting out [8:55]
• Variation in facial structure and race [11:10]
• Switching from mouth to nose-breathing – an extra load, forcing the body to make adaptations [12:20]
• Flo’s nasal breathing experiments – air hunger improvement over 6 weeks [15:55]
• BOLT (The Body Oxygen Level Test) score [17:00]
• The optimum way to breathe (nose breathing, slow breathing), water loss through mouth breathing [19:40]
• Pulse oxygen meter experiment [21:45]
• Optimal numbers for blood oxygen saturation, nose-breathing and increased CO2 in the blood [23:40]
• Breath-holding; going harder and faster without over-doing it [25:05]
• Repeated sprint ability [29:05]
• How do you breathe during sleep? [31:30]
• DISCLAIMER: never do breath-holding if you are pregnant, if you have any serious medical conditions such as high blood-pressure, cardiovascular issues, kidney disease, cancer, etc. [36:10]
• Products and resources for children (Buteyko Clinic) [36:25]
• Heart-rate and pace with nasal breathing, race breathing strategy [40:15]
• George Dallam – nasal breathing, athlete performance study [41:50]
• There is an energy cost associated with breathing: expired oxygen through nose breathing vs. mouth breathing [43:55]
• Improving an athlete’s BOLT score, advice for the recreational and elite athletes [47:15]
• Benefits of bringing breathing into your warm-up [49:45]
• How long do the benefits of nasal breathing last? Everyday functional breathing and breath-holding [53:25]
• Dr. John Douillard – nasal breathing and the zone state, human ancestry [55:50]
• Nasal breathing, starting with your next run [58:30]
• Multiple practices - don’t overdo it! [60:15]

FIND ME, FLORIS GIERMAN HERE: 

• Strava
• YouTube
• Instagram
• My Training Course - The Marathon PR Program
• Weekly newsletter with Running Tips and Racing Strategies
• Podcast
• Facebook (Extramilest Group)

Today 2:49 marathoner Julianne Dickerson shares many valuable takeaways for athletes of all levels. 

Last year she set a BIG GOAL to run her first Sub 3 Hour Marathon. Most athletes running Sub 3, will make it "just" under 3 hours in 2:59, or maybe a few minutes faster. At the recent CIM marathon, she skipped the entire 2:50’s and finished in an impressive 2:49!

In this episode we talk in detail about:

• running in Alaska
• how she sets and accomplishes big goals
• mindset strategies to overcome challenges
• heart rate training
• her MAF progress
• journaling details and much more

In our conversation Julianne shares many great insights that you can apply directly to your own training, racing and life.  Julianna is part of the Marathon PR Program, a holistic approach to marathon training, running smarter, not harder. More info can be found at extramilest.com/marathon I hope enjoy my conversation with Julianne Dickerson

What was your favorite quote or takeaway from this episode? I would love to hear from you in the comments! 

--- 

Show notes:

• Chi Running Book - https://amzn.to/37OJH0C
• Danny Dreyer, founder Chi Running - https://extramilest.com/25
• Digital Minimalism Book - https://amzn.to/2RKfcDB

Some of the topics discussed:

• Julianne’s background in running [3:00]
• Running in Anchorage, Alaska [8:50]
• Treadmill walking at 30% [13:00]
• Summer training and racing in Alaska [15:00]
• Some of Julianne’s favorite workouts [22:00]
• Her CIM marathon race week experience [28:00]
• Racing by heart rate [33:20]
• How to get through tough spots in unknown terrain in races [36:10]
• Setting big goals and how to make them happen [44:00]
• Julianne’s race day nutrition [50:00]
• Importance of consistency, volume and low intensity training [51:45]
• How Julianne goes about note taking [54:50]
• Recommendations Julianne would give herself as a younger runner looking to improve [1:10:50]
• How Chi Running has helped Julianne’s running [1:13:25]
• The 3 types of people you need in your life [1:18:45]
• Ways for other athletes looking to improve their performances

Find Julianne Dickerson here:

• Strava - https://www.strava.com/athletes/20649839
• Instagram - https://www.instagram.com/juls_dickerson
• Facebook - https://www.facebook.com/julianne.pettey
• Marathon PR Program - https://extramilest.com/marathon/

Find Floris Gierman here:

• Strava - https://www.strava.com/athletes/florisgierman
• Instagram - https://www.instagram.com/extramilest
• YouTube: https://www.youtube.com/user/florisgierman
• Extramilest Facebook Group: https://bit.ly/2M3qP40
• My website - https://extramilest.com
• Podcast - https://extramilest.com/podcast/

In the past few years I have heard a lot more athletes talk about MAF Training, both in positive and negative ways. 

There are several misconceptions about MAF Training that I'm addressing in detail in today's podcast. Today a different episode, no guest, just me Floris Gierman. 

I would love to hear from you, what are your thoughts on MAF Training? Do you have any experience with it? Please let me know in the comments. 

Show notes:

• Big Book of Endurance Training and Racing by Dr Phil Maffetone: https://amzn.to/2WAcfbT
• Marathon PR Program: http://www.extramilest.com/marathon
• Extramilest Facebook Group: https://www.facebook.com/groups/209003219602686
• Jonathan Walton Extramilest Show: https://youtu.be/_6pwxJE5iVk
• Larisa Dannis Extramilest Show: https://youtu.be/MU8Pe5G2vjM
• Josh Sambrook Extramilest Show: https://youtu.be/Xz0VCzk7BZA
• Jason Cherriman: https://youtu.be/2i0TVzLRqXU
• Julianne Dickerson: https://youtu.be/AQjJur3Mrig?t=398
• Mark Cucuzzella: https://youtu.be/ROJXu3VvyhI
• Mark Allen: https://youtu.be/YlBUJTIggyA

Connect with me, Floris Gierman here:

• Strava - https://www.strava.com/athletes/florisgierman
• Instagram - https://www.instagram.com/extramilest
• YouTube: https://www.youtube.com/user/florisgierman
• Marathon PR Training Program: https://extramilest.com/marathon/
• Extramilest Facebook Group: https://bit.ly/2M3qP40
• Newsletter with Tips and Strategies - https://bit.ly/2QFc3ky
• My website - https://extramilest.com
• Podcast - https://extramilest.com/podcast/

The video of this full interview is available here: https://youtu.be/rW6mr8A_dpA   Amelia Vrabel is a Senior Certified Instructor at ChiRunning / ChiWalking. She has trained and worked with Danny Dreyer, Founder of ChiRunning/ChiWalking.   Amelia is also an active member of the Marathon PR Program and the Extramilest Community. It has been very exciting to follow her running progress over time.    We discuss the things she has learned over the years, both as an athlete and running coach.    What I really like about Amelia is how honest and humble she is about challenges as an athlete.    When she started out with low heart rate training, she had to slow down a lot, from a 9 min / mile to (5:35 min / km) to a 14 min / mile (8:40 min / km) There was and still is some walking involved in her workouts, especially where she lives at altitude, in hilly Colorado. We discuss her mindsets and strategies for training and racing.    I have 1 favor to ask. If you have ever gotten any value out of the Extramilest Show, please take 10 seconds to rate the show, or even better, take 30 seconds to write a short review for The Extramilest Podcast here: http://bit.ly/extramilest-rate   Currently there are about 40 ratings for the show and it’s my goal to get this to 100+. It really helps legitimize this show. In 2020 there are several high profile guests on my wish list. Your help with a rating or review will definitely increase my chances to bring these guests on the show.    Find Amelia here: 

• Strava - https://www.strava.com/athletes/6278182
• Facebook - www.facebook.com/focusedfootsteps
• Instagram - https://www.instagram.com/focusedfootsteps/
• Her website: https://www.focusedfootsteps.com/
• Extramilest Facebook Group: https://bit.ly/2M3qP40

Links and tools mentioned:

• Chi Running: https://www.chirunning.com/
• MAF Training: https://philmaffetone.com/
• Marathon PR Program: https://extramilest.com/marathon/
• ChiRunning WorkShops - https://www.chirunning.com/find-a-workshop/
• MAF 180 formula - https://philmaffetone.com/180-formula/
• Two Week Test - https://philmaffetone.com/2-week-test/
• Final Surge training tool - https://www.finalsurge.com/
• Elevate for strava - https://thomaschampagne.github.io/elevate/#/landing
• UCAN nutrition - https://www.generationucan.com/
• Garmin Phoenix watch - https://amzn.to/2Z6ml34
• Garmin Heart Rate Monitor Run - https://amzn.to/2sQsrbF
• Garmin Heart Rate Monitor Tri - https://amzn.to/34G4n8O
• Garmin HRM Soft Strap - https://amzn.to/2sIKaSu
• Danny Dreyer - http://extramilest.com/25

Show notes:

• Amelia’s background as a runner [4:00]
• How Amelia’s mom peer pressured her into running the Boston Marathon [8:05]
• How Amelia’s approach to running has changed over time [8:50] 
• How ChiRunning has changed her approach to running [10:20]
• Amelia’s first experience with ChiRunning and why she didn’t initially practiced it. [11:55]
• The importance of learning how to walk well before you run + the walk / run workouts [15:50]
• Learning to relax more to go faster [18:30]
• What her first experience with low heart rate training and the 2 week test was like [19:10]
• How Amelia deals with frustrations when having to slow down significantly with low heart rate training [24:10]
• How she uses hills to mix up her routes and speed [27:00]
• Amelia trains a lot in cold winter conditions, this is how she deals with it [32:00]
• Importance of having the right winter gear with different layers of clothes [34:20]
• Buying a pair of waterproof shoes and wool socks was a game changer [36:10]
• Other winter running essentials: gloves, mittens, hand warmers, hat, buffs to keep face warm [37:50]
• How Amelia warms up with 5 minute walking and jogging to MAF -20 for 10 minutes [38:40]
• The type of speedwork Amelia integrates in her training [42:45]
• The thought process about running (or not running) longer than 2.5 hours to train before a marathon [46:30]
• What was Amelia’s experience like training as a ChiRunning / ChiWalking instructor with Danny Dreyer [51:00]
• Importance of correct arm swings for efficient running [54:00]
• Garmin HRM Run monitor that shows left right balance clearly [56:00]
• Optical heart rate monitor vs chest strap [59:40]
• The recommendations Amelia would give her younger runner version of herself [1:01:40]
• The misunderstanding about the value of real easy running [1:02:40]
• Any other recommendations for others looking to become a stronger, healthier, happier athlete [1:04:10]
• Why No Pain No Gain doesn’t work and how to go about training instead [1:06:00]
• When running starts to become a stresses, it’s time to step back and re-evaluate [1:08:10]
• What’s next running-wise for Amelia [1:09:00]
• Final thoughts from Amelia to improve as a runner [1:13:10]

Connect with me, Floris Gierman here:

• Strava - https://www.strava.com/athletes/florisgierman
• Instagram - https://www.instagram.com/extramilest
• Marathon PR Training Program: https://extramilest.com/marathon/
• Extramilest Facebook Group: https://bit.ly/2M3qP40
• Newsletter with Tips and Strategies - https://bit.ly/2QFc3ky
• My website - https://extramilest.com
• Podcast - https://extramilest.com/podcast/
•  

 

This podcast is also available as full video here on YouTube.

Jeroen-Pieter van der Vliet (Strava) has gone through a fascinating transformation from working and eating at McDonald's while being overweight (110kg / 242 lbs) to running 4 Sub 3 hour marathons. His last marathon was a 2:51 in Berlin. 

This journey took many years and his first runs were short and slow. He shares his inspiring journey and lessons learned along the way. 

There are no sponsors for this podcast, but I would like to mention our Marathon PR Program, an online course with 8 hours of training videos + 10 training schedules. The program has been live for less than 4 months now and it has been very exciting to see all the progress by the athletes enrolled in this program. You can find out more at www.extramilest.com/marathon

What was your favorite quote or takeaway from this episode? I would love to hear from you in the comments. Have fun out there on your runs.   Without further due, please enjoy my conversation with Jeroen-Pieter van der Vliet.

LINKS AND TOOLS MENTIONED:

• Jeroen Pieter on Strava, Facebook and Instagram
• Extramilest Facebook Group
• Marathon PR Program
• Book Racing Weight by Matt Fitzgerald
• Book 80/20 Running by Matt Fitzgerald
• Altra Escalante running shoes
• Altra Footwear Men's Escalante Racer 
• Science in Sport Energy Gel

GEAR FLORIS USED IN THIS VIDEO:

• Sony headphones WH1000XM3
• Shure SM58-LC Cardioid Dynamic Vocal Microphone 
• PATH projects 3/4 Rockies raglan shirt black
• COROS APEX watch

SHOW NOTES:

• JP’s background working at MacDonald and not working out [4:00] 
• How JP lost a lot of weight and improved his athletic performance [5:15]
• JP has ran many 5k and 10k races before getting into the half marathon and full marathon distances [5:50]
• His first marathon experience in Amsterdam [6:56]
• In 2016 JP ran 40 races of various distances [10:10]
• JP’s bad race experience in the Madrid marathon [13:20]
• JP’s first experience with MAF low heart rate training [15:20]
• JP had to speed up instead of slow down to get to his MAF training zone [16:50]
• Floris’s thoughts on the MAF formula for athletes with a lower or higher max HR [18:60]
• How much higher HR workouts JP does as part of his marathon training [21:20]
• The type of higher intensity speedwork JP does [22:33]
• Integrating some 30k races at marathon pace to prep for the main race [26:30]
• Differences of how JP was able to improve further, even from a 2:57 down to a 2:51 over several races [29:00]
• JP’s thoughts on strength, mobility and flexibility [33:20]
• The nutrition, hydration and supplements that work well for JP post workout [35:20]
• JP’s race strategies based on pace and goal time [37:20]
• How JP overcomes tough spots in training and racing [40:00]
• Berlin marathon gear with Altra zero drop shoes [42:30]
• JP’s race day nutritional strategy and timing with Sis Go gels and caffeine [44:30]
• How JP was able to lose weight and how this impacted his performance [48:30]
• JP’s post race recovery strategy to continue training again [49:50]
• Upcoming race goals for Jeroen Pieter in the coming years [51:50]
• Recommendations for athletes looking to improve their running training and racing [59:10]
• JP’s 80 / 20 approach to nutrition [1:01:30]

YOU CAN FIND ME, FLORIS GIERMAN, HERE:

• Strava
• YouTube
• My Training Course - The Marathon PR Program
• Weekly newsletter with Running Tips and Racing Strategies
• Podcast
• Instagram
• Facebook (Extramilest Group)

 

This podcast is also available as full video here on YouTube.

Danny Dreyer, the co-founder of Chi Running and Chi Walking. It is a revolutionary form of movement and a blend of T’ai Chi and running or walking.    Danny has coached hundreds of thousands of runners in:

• energy efficiency
• injury-prevention
• intelligent movement 

He is a really good runner himself and has successfully completed 43 ultra-marathons with podium finishes in 40 of these ultras.     I can highly recommend his books Chi Running, Chi Walking and Chi Marathon.    In our conversation Danny shares many great insights that you can apply directly to your own training, racing and life.    This episode is brought to you by PATH projects, my favorite running gear. These are the only running shorts, liners, shirts and hats that I wear. The shorts have 3 pockets to carry my phone, gels, keys, ID etc without any bouncing. More info at PATHprojects.com    What was your favorite quote or takeaway from this episode? I would love to hear from you in the comments. Have fun out there on your runs.   Without further due, please enjoy my conversation with Danny Dreyer.     LINKS AND TOOLS MENTIONED:

• Danny Dreyer on Facebook, Twitter and YouTube
• Chi Running Website
• ChiRunning School
• Book Chi Running
• Book Chi Walking
• Book Chi Marathon
• Wim Hof on the Extramilest Show
• Monday Mindful video
• Metronome for running
• Patrick McKeown - The Oxygen Advantage book
• Marathon PR Program 
• PATH projects running apparel 

  SHOW NOTES:

• Danny’s background as a runner started with ultra running, unlike most other runners. [3:20]
• In 1999 Danny launched the ChiRunning method, how it all started [6:00]
• Applying the principles from Tai Chi to running and what all changes in his running [7:00]
• Improving is often get rid of what slows you down. [12:10]
• What is Chi running and what are the benefits [13:30]
• Why almost all running injuries happen from the knee down and what you can do about it  [15:05]
• The type of improvements that Danny has seen from athletes starting to apply Chi Running principles, running more efficiently and with less impact [17:55]
• How and why kids can run beautiful with a natural running form [20:10]
• The differences between sprinting and endurance running and why different rules applies [23:30]
• Best breathing approach for endurance running and how to breath correctly [24:15]
• Belly breathing vs chest breathing and nose breathing vs mouth breathing [31:50]
• Body sensing is a very important skill to learn, how to go about this [34:30]
• The integration of the metronome and cadence with Chi Running [37:05]
• Ideal cadence 170 to 180 for most runners and what you can do to optimize your cadence [37:30]
• How to run in your ideal cadence and how to avoid your heart rate going up [43:30]
• Optimal footwear for runners, you want to wear the least amount of shoe you can safely run in, given how you run (technique) and how many miles you run [44:20]
• Thoughts on strength / mobility / flexibility to maintain and fix the body to function as it should [49:20]
• How a clean running technique can improve and strengthen your muscles [52:00]
• The Chi Running Instructor Training Program [52:55]
• How the views on running form from Runners World and other runner media outlets has changed over the years [56:30]
• The Chi Running School online class [58:40]
• The 3 books Danny wrote, Chi Running, Chi Walking, Chi Marathon [1:01:30]
• How Floris implements the principles of relaxed running at the later stages of a race [1:02:30]
• Importance of incremental wise improvements, make increases well within your capabilities [1:03:20]

YOU CAN FIND ME, FLORIS GIERMAN, HERE: 

• Strava
• YouTube
• My Training Course - The Marathon PR Program
• Weekly newsletter with Running Tips and Racing Strategies
• Podcast
• Instagram
• Facebook (Extramilest Group)
• Facebook (Personal)

 

 

Jeffrey Silvers (Strava) is a 54 year old runner from Toronto, Canada.  For several years he has had the goal of qualifying for the Boston Marathon. He ran his first marathon in 2013 in 4 hours and 12 minutes. Over the years he improved, but he also experienced several serious medical challenges that set him back in his training and racing. 

He started implementing low heart rate training and increased his training volume, which helped improve his running. We take a deep dive into his training and racing and how he was able to run 2 Boston qualifying times in the past 6 weeks, I just saw him in Chicago last weekend running another PB. 

Jeffrey is part of my Marathon PR Training Program. This is an online training program for athletes who are ready to take their training and racing to the next level. It is a great international group of runners from all levels looking to improve, first time marathon to BQ or Sub 3. More information about this program can be found at extramilest.com/marathon

Hope you enjoy this conversation with Jeffrey Silvers!

--- --- 

LINKS MENTIONED: 

• Jeffrey on Strava
• Finding Ultra Book by Rich Roll
• Maurten Energy gels
• Maurten 320 Drink Mix
• Gatorade
• Apple iWatch
• Workoutdoors app iwatch
• Grid foam roller
• Marathon PR Program
• Chicago Marathon
• Cleveland Marathon
• New York Marathon
• Elevate for Strava extension
• Michael Ovens podcast
• Jason Cherriman podcast
• Zach Bitter podcast
• Tanda Race Predictor
• Metathon Race predictor linked to Strava

SHOW NOTES: 

• Jeffrey’s background in running [3:00]
• His first marathon in 4 hours 12 minutes in Chicago in 2013 [5:20]
• How Jeffrey ended in an ambulance in the hospital with a hemorrhagic stroke [6:10]
• He didn’t run all in 2014, started running again in 2015 [8:00]
• Importance of hydration and keeping electrolytes up [9:10]
• Fall 2016 two weeks before the Chicago Marathon, he experienced another seizure and needed another surgery [10:00]
• What his doctors mentioned to Jeffrey about marathon running [13:00]
• How Jeffrey continued his running journey in 2017 to run the New York Marathon [15:15]
• Cleveland Marathon 2018 in 3 hours 51 minutes [17:20]
• What Jeffrey’s training used to look like before discovering MAF training [18:08]
• Next Chicago Marathon 2018 in 3 hours 37 minutes [19:40] 
• Rich Roll’s book finding ultra that mentioned low heart rate [21:00]
• His first experience with low heart rate training leading, first MAF test 6:10 min / km (9:55 min / mile) [23:00]
• First MAF test May 29th to June 29th improved well [24:00]
• Did not run any speedwork or tempo over the summer [27:00]
• How he ran the Erie Marathon (September 2019) in 3 hours 26 minutes, a 9 minute PR [28:00]
• Things Jeffrey learned from his 2 training approaches [30:30]
• Higher training volume helped improve his running times [35:10]
• Importance of step back weeks [36:45]
• So much more enjoyment during his workouts with low heart rate training [38:00]
• How Jeffrey uses the Elevate for Strava app in his training  [40:30]
• Floris’s thoughts on Elevate for Strava [43:50]
• How Jeffrey dealt with initial challenges with low HR training [47:00]
• Flo’s thoughts on mindset challenges with low HR training  [50:05]
• Jeffrey’s plant based approach to nutrition [53:40]
• Race day nutrition for Jeffrey [56:45]
• His race day strategy to qualify for Boston [1:05:00]
• How Jeffrey recovers and limits the risk of injury [1:09:45]
• Recommendations for other runners looking to improve their running [1:13:15]
• Floris’s thoughts about gradual improvements over time [1:19:50]

YOU CAN FIND ME, FLORIS GIERMAN, HERE: 

• Strava
• YouTube
• My Training Course - The Marathon PR Program
• Weekly newsletter with Running Tips and Racing Strategies
• Podcast
• Instagram
• Facebook (Extramilest Group)
• Facebook (Personal)

Larisa Dannis (Strava | IG) is a very strong runner from New Hampshire. She has ran a 2:44 marathon, a 5:59 50 mile race and she has won several ultra marathons. She knows a tremendous amount about heart rate training so that always excited me.    Larisa was never very active as a kid. When she started her first job, she wasn’t moving much at all and her weight started to creep up.    She knew she had to do something to improve her fitness and through hiking she got into trail running and road running.    In 2012 Larisa discovered MAF low heart rate training and this changed her entire approach to training and racing. She is extremely knowledgable about heart rate training and listening to her body. She shares a lot of honest insights about her journey to improve as an athlete.    WE DISCUSS MANY TOPICS, SUCH AS:

• How Larisa started adding speedwork to further improve her race times
• Larisa’s heart rate strategy for different types of races
• Recommendations for other runners looking to improve 

JOIN OUR GROUP RUNS Before we dive in, one quick note that I’m setting up several group runs in the coming months around the Chicago Marathon, New York Marathon, CIM Marathon in Sacramento and more. These are free group runs, mellow pace, good times with other runners from the community and friends. More info can be found on the Extramilest Events page. I would love to see you at any of these events.    LINKS AND TOOLS MENTIONED

• YouTube video version of this interview
• Larisa's website and blog
• Video of her Western States 2nd place finish
• Trail toes body glide
• Squirrel nut butter
• Electrode gel
• Tailwind nutrition
• Swedish fish, little gummy candies
• Spring energy gel
• SALOMON Shoes Sense Ride 1
• Salomon Shoes Sense Ride 2
• HOKA Torrents shoes
• Salomon XA Elevates
• Altra shoes
• Topo shoes
• Ultimate Direction running vest
• Ultra Aspire race vest
• InknBurn clothing

  SHOW NOTES

• Larisa’s background and transition from hiking into trail running [3:30]
• Her first road marathon with MAF training at 3:07 [7:00]
• Larisa’s first experience with MAF low heart rate training [7:55]
• Mental frustrations when starting out with MAF  [10:00]
• Larisa didn’t do any high intensity runs for 2 years when starting with with low heart rate training [12:20]
• How Larisa started adding speedwork to further improve her race times [13:15]
• Larisa’s heart rate strategy for different types of races [14:50]
• Floris’s heart rate strategy in marathons [18:00]
• How Larisa figures out the HR she can maintain for longer distances and races [19:40]
• Larisa’s experience with blowing up in a race, pushing her heart rate much too high [21:30]
• She finds chest heart rate straps more active [22:20] 
• 2 tips to improve accuracy with heart rate training [23:10]
• Using trial and error to figure out race HR’s, marathon HR 160 to 165, 50 mile HR 145 to 155, 100 mile HR 130’s [24:35]
• How Larisa changes her training in New Hampshire long winter snow conditions [27:25]
• The importance of focusing on strength training [29:10]
• Larisa’s strength training 5 x 5 approach with squass, deadlift, row, bench press and overhead press 5 sets of 5 reps [31:20]
• The injuries she has experienced [34:10]
• Larisa’s dogs are her training partners 95% of the time [37:20]
• The importance of prioritizing recovery and what she does to limit the risks of injuries [39:00]
• How her body changed over the years [42:25]
• Larisa sleeps 8 to 10 hours a night [43:45]
• What she learned about nutrition over time, keeping it simple and listening to her body [44:50]
• Recommendations for runners looking to improve [47:45]
• Running gear she uses [51:00]
• Her goal of going back to Western States [54:40]

YOU CAN FIND ME, FLORIS GIERMAN, HERE: 

• Strava
• YouTube
• My Training Course - The Marathon PR Program
• Weekly newsletter with Running Tips and Racing Strategies
• Podcast
• Instagram
• Facebook (Extramilest Group)
• Facebook (Personal)

 

Zach Bitter recently set the new 100-mile (161km) running World Record in 11 hours and 19 minutes. He averaged 6:48 min / mile = 4:13 min / km and beat the previous world record by 9 minutes! That's about four sub 3 hour marathons in a row!! ⁣He then continued running another 4.88 miles to run the 12 hours World Record as well.    In the past 10 years he ran more than 50,000 miles = 80,467km. Using performance as his compass, he learned a lot over the years of what works well for him.    He is an absolute fat burning machine and I was thrilled to interview Zach for The Extramilest Show. We take a deep dive into heart rate training, nutrition, mindsets and much more.    ---    Find out more about Zach Bitter here: 

• Website
• Strava
• Instagram
• Twitter
• YouTube
• Podcast

Products / videos / people mentioned

• Altra running shoes
• Altra Solstice for race
• Altra Superior for trails
• COROS APEX watch
• X-endurance Fuel-5
• Unicity unimate (an instant Yerba Mate tea blend)
• Jim Walmsley
• Jared Hazen
• Video 100 Mile & 12 Hour World Record - Pettit Center Olympic Training Facility

Show notes:

• Brief background as a runner [3:42]
• His first ultra running experience [7:02]
• How Zach first got into HR training and how he integrates it in his training [9:22]
• How to figure out your correct heart rate training zone, more specific than the 180 formula alone.  [11:02]
• How Zach trains for his different races [16:07]
• Zach’s preparing specifically for this World Record run [21:22]
• Importance of positive mindsets during races [26:22]
• Looking at HR vs looking at pace [27:32]
• How does Zach overcome though spots in training and racing [29:22]
• Benefit of Zach training in a lot of heat in Arizona [35:22]
• His race hydration and nutritional approach on race day [36:52]
• Running 4 sub 3 hour marathons back to back [41:22]
• Zach’s approach with high fat, low carb, ketosis and carb intake [42:22]
• How do you find the minimum dose of carbs to perform well? [46:00]
• How would Zach change his nutritional approach if he would race at higher intensity [50:10]
• How Zach limits his injuries risks [54:20]
• Improving tight calves [1:00:10]  
• The importance of consistency and the right training approach [1:01:50] 
• Shoes Zach’s runs in are Altra running shoe [1:04:20]
• Running watch, Zach uses the COROS Apex [1:06:05]
• Zach’s coaching calls for problem solving [1:09:47] 
• About the Human Performance Outliers podcast Zach co-hosts [1:10:52]

You can find me, Floris Gierman here: 

• Strava
• YouTube
• Weekly newsletter with Running Tips and Racing Strategies
• Podcast
• Instagram
• Facebook (Extramilest Group)
• Facebook (Personal)

 

 

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Today I have my friend Andy Hooks (Strava | IG | FB) on the podcast and we take a deep dive into heart rate training, nutrition and improving your running. He used a MAF HR based training approach to improve from a 4:22 marathon to a 2:53 so far and he is aiming for a sub 2:40 or 2:45 marathon in Berlin in a few weeks.    Andy is a full time emergency room nurse in San Antonio, TX and he has a great understanding of nutrition, hydration and a holistic approach to training and racing. He is a very solid athlete and we had a long and honest conversation. He shares how many times he failed to reach certain running goals, but accepted these setbacks to not only meet but also exceed his goals.    He shared many great insights, once again I learned a lot from this conversation. He talks about sodium and potassium intake, this reminder and change in nutrition has already made a big impact on my energy levels in training this week, during increase in training volume and running in warmer weather.   Before we dive into Andy’s podcast, I wanted to give a short update from my world, because it has been a while since my last podcast. 

• I’m very exciting to train for my next race, I’ll be running the CIM Marathon in Sacramento in December. Gradually building up my training volume, currently at about 6 hours a week, will be increasing from here and start to add some speedwork soon. 

 

• This summer there has been a lot of exciting things happening with our running clothing company PATH projects. Besides that I have spent a lot of time and effort on finishing the Marathon PR Program. There are no ads on this podcast, but I do want to mention some info about this heart rate based training program.

• I have been asked many times to coach athletes. Instead of 1 on 1 coaching, I’ve developed a training program based on the fundamentals of low heart rate training, limiting stress, the right nutrition, mindsets and race strategies. The program includes more than 30 new videos + 8 editable training schedules for different race goals. 

• The program has just launched a month ago with runners from 25 countries and the feedback has been very positive. More info is available at Extramilest.com/marathon

Hope you enjoy my conversation with Andy Hooks!  Show Notes:

• 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 [15:40]
• Andy’s experiment with a 48 hour fast, followed by trying to qualify for the Boston marathon fasted :D [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 you [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]

Items and people mentioned:

• Myspring energy Andy takes
• Hi Lyte salt tabs Andy takes 
• The bone broth Andy takes for sodium and potassium
• Vespa and UCAN Floris is experimenting with
• Water aqua plyometrics
• Elevate for Strava plugin
• Klimat App plugin for Strava
• Vitamix blender
• Dr. Teal's Epsom salt
• Altra shoes Andy runs in
• Floris 2:57 marathon video with Go Pro
• Floris 100 mile run video
• Boston Marathon
• Chicago Marathon
• New York Marathon
• Houston Marathon
• Big Foot 200
• Barkley marathon
• CIM Marathon
• Floris ice bath
• Calm meditation app
• Mark Cucuzzella running form
• Extramilest FB Group
• Marathon PR Program

People mentioned

• Kilian Jornet Burgada
• Dr. Mark Cucuzzella
• Dr. Phil Maffetone
• Mark Allen 
• Bill Callahan
• Laird Hamilton
• Calvin and Josh Sambrook
• Pete Kostelnick

You might also enjoy:

• Dr. Phil Maffetone about Heart Rate Training, Nutrition and Recovery
• Dr. Mark Cucuzzella on MAF HR Training, Running Form & Injury Prevention
• How to Run a Faster Marathon with Bill Callahan

You can find me, Floris Gierman here: 

• Strava
• YouTube
• Weekly newsletter with Running Tips and Racing Strategies
• Podcast
• Instagram
• Facebook (Private Group)
• Facebook (Personal)
• Twitter