30 Minute Runner

Mike & Kaylyn talk about their workouts and the new trail system built for cyclists

Lost my arm warmers, which made me very, very sad... until I realized that summer was here so I didn't really need them. What are your favorite must-have running & walking accessories for the spring and summer? Kaylyn and Mike talk about her iPod and Mike's Garmin watch and then branch out from there. Turns out that we use a lot more accessories than we thought!

Looked at my current shoes during a Friday run and decided that I really need a new pair, or at least a pair to alternate with these Hoka One One Bondi 5's that I've been wearing.

Video Intro to Episode 12

Early morning strength training session followed by a run. Next up we talk about prolonging the life of your shoes with Shoe Goo, and then how to fuel really easily between workouts with a simple protein shake or smoothie. 

Shoe Goo Video:

Strength Training Routine:

Monday (Push)
Flat Barbell Bench Press
Standing Overhead Press
Tricep Dips
Standing Tricep Pushdown
Close Grip Bench Press

Tuesday (Pull)
Barbell Deadlift
Barbell Row
Pull Up
Shrugs
Standing Barbell Curls
Standing Cable Reverse Fly

Wednesday (Push)
Alternating Dumbbell Press 60 seconds per set
Seated Dumbbell Lateral Raises
Seated Dumbbell Military Press
Dumbbell Lateral Raise
Dumbbell Rear Lateral Raise

Thursday (Pull)
Barbell Snatch Grip Deadlift
Barbell Rows
Pull-ups
1-arm Rows
Incline Dumbbell Curl
Seated Machine Reverse Fly

Friday (Push, same as Monday)
Flat Barbell Bench Press
Standing Overhead Press
Tricep Dips
Standing Tricep Pushdown
Close Grip Bench Press

Saturday (Mixed)
Rowing Machine 20 mins
Swim 20 mins

After storms create havoc in the South, Mike, Kaylyn and Tyler discuss unscheduled rest days. Mike sets goals for this week's running, strength training, mobility & nutrition, and then talks about the upcoming product video.

Mike goes for a run and meets lots of soldiers along the way, talks to Kaylyn about school and her extra credit experience in the Bod Pod and VO2 Max lab

Today we have 3 things going on. First, I start talking about some new running shoes, the Altra Escalades, that I’m trying out and that turns into a full-fledged YouTube video that we’ll link to at the end of the show. Next is our 2nd installment of This Could Be You, which today features a community in Scotland where runners and walkers have been set upon by a very protective buzzard, and finally we talk to our friend Marc Baker, who’s opening Conquest Obstacle Gym in Chattanooga, TN in 2 weeks.  Thanks for listening and enjoy your workout!

This week is Week 1 of 18 for marathon training using Hal Higdon Advanced 1 plan, so Mike gives an update on his first week. We also interview Coach Pablo Sanchez about youth running. Pablo has coached at every level up to and including NCAA Division 1 and he brings a wealth of experience to the subject of youth running.  Mike introduces the "This Could Be You Segment", which this week is about a runner who's chased by bears on his long run. 

While Mike runs along the Chattahoochee River, we play a 173-BPM (86 BPM) cadence soundtrack.  The crew discusses running in the heat. We test Tyler's knowledge of prescription medicine side effects, and talk about which 'tempo pace' shoe Tyler will purchase. Mike runs past crack smokers, a woman using the road as her own personal latrine, and runs underneath a C-130 heading towards Fort Benning.

In this episode, Mike runs along the Chattahoochee River to 90 BPM (180 BPM) soundtracks and:

• talks about his trip to College Station, TX
• reviews the New Balance Minimus v!
• Joins Kaylyn for a Father's Day Gift Guide
• Discusses hydration & sodium requirements
• Discusses short term & long term running goals.