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!

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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/