Welcome to Episode #70 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals. 

Our interview this week is with dr. Jason Karp,  author of "run your fat off" and half a dozen other publications including the inner runner.  In addition to writing books Dr. Karp is also the owner of Run-fit.com, he coaches, has a certification program called revolution running  and does seminars and presentations and has coaching clinics and coaching services.

We're your hosts Rich Soares and Khem Suthiwan and we're glad you are back with us for another weekend endurance in the Mile High city.   Bill has the week off because he is at Sea Otter.  More on that in a bit.

Before we go there, let's catch up with coach Khem Suthiwan. How's it going Khem?

Let's do some updates:

Khem

• Charley Perez
• 303 Triathlon
• • 2017 collegiate in high school national championships
  • Try coach Tuesday. Five questions to ask when buying a mountain bike
  • Boulder Roubaix video on 303 triathlons website

Rich

• Let's thank Scott Thigpen for joining us last week letting us interview him about his book trail magic and also talking to us about the amazing experience of ride the divide
• Bill is at Sea Otter, which is a 3 day festival of bike racing in Monterey California.  Racing include, MTB, Road, Cyclocross, Gran Fondos and tours.  As we are recording, they should be doing the Circuit Race Masters Mens Cat 1 2 and 3; Downhill Cat 1; Pump Park International Qualifying, Dual Slalom, Road Race Cat 4 Men
• I receive my Rudy project delivery this week - do the "out of the box" experience
• Dr Steve Robbins on diversity and inclusion and the biological importance of being part of a tribe. 
• His field is the intersection of psychology and sociology; neuroscience and how the brain reacts when we experience new things.  For example, what parts of the brain are stimulated when someone is left out of a group. 
• He also talked about how our brains absorb and create mental models and we talked a lot about how the brain learns.  We got off onto some other examples including sports.  He used a golf swing as an example and talked about "muscle memory" which is really learning, which is really a neural connection that gets bound by a sheath that gets stronger and stronger through repetition.
• I caught up with him after is presentation and we talked more about how neural development and learning apply to golf and other skill sports.  He explained exactly what is going on when a singer forgets the line of a song or an athlete duffs a free throw.  We talked about the importance of sleep and more.  He has given me some books to ready and expect more on this at a future time.

Alright, let's get into our interview with Dr. Jason Karp. As I mentioned at the beginning of the intro the focus of today's interview is going to be on his new book run your fat off. This book is really kind of a look or examination at the equation of how diet and running affect our overall weight management.  We get into a number of other topics including injury prevention, we examine what it means to be "metabolically efficient", and a bunch of other topics. 

Probably the question I was most concerned about asking was metabolic efficiency.  It turned out that my favorite part of the interview was the discussion around the definition of metabolic efficiency.

How much ATP can be produced for a given amount of substrate (fuel).  Training of the muscles to be metabolically efficient by increasing mitochondrial density.

Let's talk briefly about upcoming interviews.

• Charley Perez of Rocky Mountain Tri Club - inclusiveness?
• TJ Tollakson on Halo, Ruster and Dimond
• George Cespedes on Tri Animal Aquaman Series.  Races starting June 20th and then going weekly into August
• We're also in touch with TYR to see if we can get them on to talk about the latest in wetsuit technology and how to get into the right suit

It's at this point in the show that I would usually ask you to share your feedback. As I ask for feedback I really want you to know why am asking for feedback. It's extremely important that this podcast be a valuable tool for the listener and I want to know which episodes hit the mark and which ones do not. What I hope to do overtime is get better at selecting the topics that you want to hear about and interviewing guest that you want to hear from.  Getting your feedback will help guide the direction of the show.

I also really want to get some ratings out there on iTunes, so I'd like to ask you to please take 2 minutes to do the following.

Please go out to iTunes and read the show or read the episode. It's a really easy process.

1. First launch apples podcast app
2. tap the search tab
3. under the name of the podcast you want to rate. Of course that's mile high endurance.
4. tap the blue search key at the bottom right.
5. tap the album art for the podcast.
6. tap the reviews tab.
7. tap write a review at the bottom

Check out the Mile High Endurance website at milehighendurance.com for more on upcoming interviews, past interviews, resources, blog, about the show, and discounts.  

Regardless of your athletic background, anyone and everyone who has a curiosity to learn and grow in endurance sports is welcome and included in the Mile High Endurance Tribe! 

We cover a wide variety of topics and a variety of disciplines from week to week.  We hope that every week is interesting, and I'm super excited about this week's guest. 

Have a great week everybody!  Stay tuned, stay informed, and enjoy the endurance journey!