Breaking the Barrier

In this Episode, I speak with Simon Clark and Zac Domagalski about the Strava craze and how it can affect us as runners, team mates, and human beings. We touch on social media, the reasons why we are hesitant to put up slow runs, what happens if we can't upload our runs, and much more!

Some key points to take away:

1. One bad run won't define you.. Look at the positive runs.

2. Becoming self-aware is incredibly important to understanding your fears and obsessions.

3. See if you can go a period of time without justifying your "slower runs"... Which could be actual runs, or missing a workout, or even slipping on your daily habits.

4. Missing something like a run is not the end of the world as long as you remember you can pick up where you left off.

5. Routine and consistency will always lead to success as long as you stick with it.

Breaking the Barrier Social Media

Instagram: www.instagram.com/breakingthebarrierpodcast

Facebook: www.facebook.com/breakingthebarrierpodcast

Facebook Community:https://www.facebook.com/groups/breakingthebarrierrunning/

Sponsors:

Generation UCAN: Generation UCAN is the smarter #energy#energy #nutrition#nutrition that is powered by SuperStarch, a slow-release complex carbohydrate that uniquely delivers steady, long-lasting energy to keep you fueled and feeling good! Whether you are an #athlete#athlete, or just looking for a #healthy#healthy snack, give Generation UCAN, the best choice for steady energy, a try!www.generationucan.com.au use code BREAKINGTHEBARRIER for 15% off your first order.

Audible: For you, the listeners of Breaking the Barrier podcast, #Audible#Audible is offering a #free#free audiobook download with a free 30-day trial to give you the opportunity to check out their service. There are over 180,000 titles to choose from and you can find #books#books on any subject. Today I would like to recommend "The 7 Habits of Highly Effective People" by Stephen R. Covey. Visit www.audibletrial.com/breakingthebarrier to claim your free audiobook and 30-day trial!

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In this episode, I talk about the need for seeking approval. This can be a dangerous thing and you have to remember that what you think about yourself is the most important thing.

Some of the main ideas to help you stop seeking approval are below... Listen to the full episode to hear what each of these mean!

1. Understand why you are seeking approval.

2. Become aware of your actions.

3. Develop a sense of self-worth.

4. Learn to accept yourself as you are.

5. Practice self-love

6. Stop comparing yourself to others.

7. Take a break from social media.

8. Trust yourself.

Breaking the Barrier Social Media

Instagram: www.instagram.com/breakingthebarrierpodcast

Facebook: www.facebook.com/breakingthebarrierpodcast

Facebook Community:https://www.facebook.com/groups/breakingthebarrierrunning/

Sponsors:

Generation UCAN: Generation UCAN is the smarter #energy#energy #nutrition#nutrition that is powered by SuperStarch, a slow-release complex carbohydrate that uniquely delivers steady, long-lasting energy to keep you fueled and feeling good! Whether you are an #athlete#athlete, or just looking for a #healthy#healthy snack, give Generation UCAN, the best choice for steady energy, a try!www.generationucan.com.au use code BREAKINGTHEBARRIER for 15% off your first order.

Audible: For you, the listeners of Breaking the Barrier podcast, #Audible#Audible is offering a #free#free audiobook download with a free 30-day trial to give you the opportunity to check out their service. There are over 180,000 titles to choose from and you can find #books#books on any subject. Today I would like to recommend "The 7 Habits of Highly Effective People" by Stephen R. Covey. Visit www.audibletrial.com/breakingthebarrier to claim your free audiobook and 30-day trial!

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In this episode, I interview Cara Schaefer, full time mom, fitness enthusiast, musician, former teacher, and believer in mindfulness & taking time out to refresh as needed. She also, of course, plays a major role in the production of Grease I'm in... That, of course, is the role of Sandy. During the rehearsal process, I have seen her show up time and again completely prepared and on point... THAT being with half the rehearsal time (you'll have to listen to understand why). Today's episode deals with the issues we all face, specifically time and priorities, while still taking care of yourself. With everything going on in her life, she always comes back to how important it is to make time for oneself... It's a necessary thing that will allow you to keep the ability to stay focused and properly take care of those around you and stick to your plan and goals.

Things to Remember:

1. Learn to prioritise yourself, even if it's only a few minutes a day. To take care of others, you need to be able to take care of yourself. MAKE THE TIME.

2. Mindfulness and quiet time is a must. When you can't have it, try to accept what's going on and "roll with the punches". It's ok to delay things sometimes...

3. BREATHE. Sometimes, you just have to focus on your breathing...If you get stressed or overwhelmed, check your breath.

4. "Try not singing the song the same way twice"... That can relate to life by learning different things each time you do something... Can you do it in a more exciting way? Can you make it feel different in terms of emotions? You'll be able to grow your skill set by developing multiple ways of doing things.

5. Instead of comparing yourself to others, what can you LEARN from others?

6. There is no replacement for hard work. Sometimes, you just have to do the hard things to get to where you want to be. There's no easy fix.

More on Cara

Cara's Band is called 'The Review' and can be found at: https://www.calibreentertainment.com.au/live-music/

Tickets for Grease:

www.trybooking.com/BDWOJ

Breaking the Barrier Social Media

Instagram: www.instagram.com/breakingthebarrierpodcast

Facebook: www.facebook.com/breakingthebarrierpodcast

Facebook Community:https://www.facebook.com/groups/breakingthebarrierrunning/

Sponsors:

Generation UCAN: Generation UCAN is the smarter #energy#energy #nutrition#nutrition that is powered by SuperStarch, a slow-release complex carbohydrate that uniquely delivers steady, long-lasting energy to keep you fueled and feeling good! Whether you are an #athlete#athlete, or just looking for a #healthy#healthy snack, give Generation UCAN, the best choice for steady energy, a try!www.generationucan.com.au use code BREAKINGTHEBARRIER for 15% off your first order.

Audible: For you, the listeners of Breaking the Barrier podcast, #Audible#Audible is offering a #free#free audiobook download with a free 30-day trial to give you the opportunity to check out their service. There are over 180,000 titles to choose from and you can find #books#books on any subject. Today I would like to recommend "The 7 Habits of Highly Effective People" by Stephen R. Covey. Visit www.audibletrial.com/breakingthebarrier to claim your free audiobook and 30-day trial!

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In episode 41, of the Breaking the Barrier Podcast, I talk a bit about overtraining, the symptoms, and the steps you can take to avoid it. It's a nasty thing and it's much easier to avoid than it is to get out of. Here are some bullet points to help you navigate the effects of overtraining and the complete avoidance of it. Stay safe and stay smart!

Signs of Overtraining:

1. Decreased Performance

2. Increased Perceived Effort

3. Excessive Fatigue

4. Increased Agitation or Irritability

5. Insomnia/ Restless Sleep

6. Loss of Appetite

7. Chronic Injury

8. Psychological Stress/ Depression

How To Avoid:

1. Using a training log

2. Track your heartrate

3. Respect your recovery

4. GO EASY ON YOURSELF

What To Do If You're Feeling Overtrained:

1. Rest and recover

2. Get a massage

3. Take a look at your cross training

Breaking the Barrier Social Media

Instagram: www.instagram.com/breakingthebarrierpodcast

Facebook: www.facebook.com/breakingthebarrierpodcast

Facebook Community:https://www.facebook.com/groups/breakingthebarrierrunning/

Sponsors:

Generation UCAN: Generation UCAN is the smarter #energy #nutrition that is powered by SuperStarch, a slow-release complex carbohydrate that uniquely delivers steady, long-lasting energy to keep you fueled and feeling good! Whether you are an #athlete, or just looking for a #healthy snack, give Generation UCAN, the best choice for steady energy, a try!www.generationucan.com.au use code BREAKINGTHEBARRIER for 15% off your first order.

Audible: For you, the listeners of Breaking the Barrier podcast, #Audible is offering a #free audiobook download with a free 30-day trial to give you the opportunity to check out their service. There are over 180,000 titles to choose from and you can find #books on any subject. Today I would like to recommend "The 7 Habits of Highly Effective People" by Stephen R. Covey. Visit www.audibletrial.com/breakingthebarrier to claim your free audiobook and 30-day trial!

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This episode is sponsored by

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In this episode, I speak with Courtney Petaccio. Courtney is someone I met a long time ago and we’ve kept in touch through the years in terms of fitness, lifestyle, and even training tips. She is truly accomplished athlete… A bit of a cinderella story in terms of fitness. Like many, Courtney used to go through life not really worrying about fitness, nutrition, or a healthy lifestyle. On the outside, she looked like a healthy person, but on the inside, her fitness and nutrition choices were not doing her much good. Some of us can certainly relate I’m sure. Over the past 10 years, Courtney has become inspired to go above and beyond in her own fitness journey, as well as dedicating herself to motivating and helping others. One of the most extraordinarily fit people I know, Courtney has made a complete 180 and I was honoured to have the opportunity to hear a bit more about her story… Even though we are worlds apart, I consider her one of the biggest motivators on my own journey. Here are some of a few bullet points I took away from this conversation.. To hear more, be sure to check out episode 40 of the Breaking the Barrier Podcast!

1. There's so much more to health and a healthy lifestyle than the surface physical traits. Paying attention to the inside goes a long way.

2. Don't make excuses for yourself or others. They won't do you any good and won't advance you on your journey.

3. Role models can go a long way in helping you toward your goals. Just bear in mind that to copy anyone else's plan, may not be the best approach. Ethics is a great thing to emulate but make sure your plan is for YOU.

4. Part of the journey is not reaching your goals... That's ok. It teaches you to get back up and how to push through. Always get back up and learn the lesson.

5. Never stop learning. There's always something to pick up and there's always something that can help you improve your life, fitness, nutrition, etc...

6. Self control comes in many different forms. Identify what your weakness might be and try to work on it little by little.

7. If you can get past the point of not seeing results right away, it will become worth it like you wouldn't believe! STICK WITH IT!

8. Every day is a new day and you have the opportunity to figure out how you can be better than "yesterday".

9. Life can be a bit of a minefield but if you can try your best to stay positive, things will get better and the time you feel down will pass faster.

10. Be wary of wanting quick fixes and extreme diets/fitness trends. Take your time and be willing to be patient to get the best results. There is no one perfect fix and there are many different options.

11. Knowing your "why" is one of the most important aspects of setting goals for yourself.

12. Do what is best for YOU.

Courtney's Social Media

Facebook: https://www.facebook.com/trainhardlivehappy/

Instagram: courtpetaccio

Youtube: www.youtube.com/trainhardlivehappy

Breaking the Barrier Social Media

Instagram: www.instagram.com/breakingthebarrierpodcast

Facebook: www.facebook.com/breakingthebarrierpodcast

Facebook Community:https://www.facebook.com/groups/breakingthebarrierrunning/

Sponsors:

Generation UCAN: Generation UCAN is the smarter #energy #nutrition that is powered by SuperStarch, a slow-release complex carbohydrate that uniquely delivers steady, long-lasting energy to keep you fueled and feeling good! Whether you are an #athlete, or just looking for a #healthy snack, give Generation UCAN, the best choice for steady energy, a try!www.generationucan.com.au use code BREAKINGTHEBARRIER for 15% off your first order.

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In This Episode, I speak about the different terms you come across in the running world. Some are a bit more technical than others but all of them have their place. Special thanks to Marathon Training Academy for allowing me to use the "Slang Section" from their archive as well... You can find a list to "the most exhaustive list of running terms on the internet" here: https://www.marathontrainingacademy.com/running-terminology

Here is a list of some of the more important highlights... For a complete list, be sure to listen in to episode 40!

DISTANCES

1. A kilometer is equal to 1000 meters.

2. A mile is equal to 1600 meters.

3. A 5k is equal to 3.1 miles

4. A 10k is equal to 6.2 miles

5. A Marathon is equal to 26.2 miles or 42.195 kilometers

TRAINING/ MISC. TERMS

1. Aerobic- A type of workout that allows your cardiovascular and respiratory systems to deliver oxygen to your muscles. This is something you can hold for longer periods, strengthening your endurance.

2. Anaerobic- A type of workout that does NOT allow your cardiovascular and respiratory systems to deliver all or most oxygen to your muscles. These types of workouts are not able to be held for long distances. Great for speed workouts and working on your VO2 Max.

3. Bonking (Hitting the Wall)- Feeling of fatigue due to the depletion of glycogen workouts on a longer workout. Fueling is important to prevent this.

4. DNF- Did not finish.

5. DNS- Did not start.

6. Junk Miles- Junk miles refer to easy or recovery training miles. These are used simply for recovery and to keep you loose... They are not used to increase speed or necessarily endurance.

7. Master- A runner over the age of 40.

8. PB/PR- Personal Best/ Personal Record.

SLANG

1. FOMO- Fear of missing out.

2. Rabbit- Someone who starts a race at a fast pace but does not finish.

3. Parkrun- A weekly timed 5k event... GO TO ONE!

4. Runhole- Someone who always talks about running and neglets everything else.

5. World Marathon Majors- Tokyo, Berlin, London, New York, Boston, Chicago

Breaking the Barrier Social Media

Instagram: www.instagram.com/breakingthebarrierpodcast

Facebook: www.facebook.com/breakingthebarrierpodcast

Facebook Community:https://www.facebook.com/groups/breakingthebarrierrunning/

Sponsors:

Generation UCAN: Generation UCAN is the smarter #energy #nutrition that is powered by SuperStarch, a slow-release complex carbohydrate that uniquely delivers steady, long-lasting energy to keep you fueled and feeling good! Whether you are an #athlete, or just looking for a #healthy snack, give Generation UCAN, the best choice for steady energy, a try!www.generationucan.com.au use code BREAKINGTHEBARRIER for 15% off your first order.

Audible: For you, the listeners of Breaking the Barrier podcast, #Audible is offering a #free audiobook download with a free 30-day trial to give you the opportunity to check out their service. There are over 180,000 titles to choose from and you can find #books on any subject. Today I would like to recommend "The 7 Habits of Highly Effective People" by Stephen R. Covey. Visit www.audibletrial.com/breakingthebarrier to claim your free audiobook and 30-day trial!

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In This episode, I speak about some of the types of training runs that I utilize in my programs for race training. These runs are great to give you plenty of variety in getting into shape and making your body as strong and injury-resistant as possible!

Here are some of the runs that you will be able to hear about in the episode:

1. Base Run

This is your natural pace and will make up a bulk of your running. Not too challenging and not too slow.

2. Progression Run

My favourite! Use these runs to train yourself to have a strong finish. Get progressively faster as you run through your mileage.

3. Long Run

This is one of the most important runs on your training plan. This will build your endurance for running longer distances. Keep these at conversation pace and not too quick.

4. Fartlek

"Fartlek" is a Swedish term for "speed play"... These are great to break up your runs. No rules... Just pick a short distance and pick up the pace to activate your fast twitch muscles to make them stronger for speed.

5. Intervals

Structured speed work that will focus on strengthening your speed. For example, run 5 x 800 meters with 1-2 minutes rest in between.

6. Tempo Run

These are your "comfortably hard" runs. Pick a distance (shorter in nature... no longer than 6-8 miles) and run it with a pace that you can hit the distance, but not be able to go much further. For example, if your natural pace is a 10 minute mile, this may be an 8 minute pace

7. Hill Repeats

These will build your leg strength. Basically, pick a hill and run up it a few times! For example, hill run then a minute to 2 minutes recovery time. Very short distances... These shouldn't last longer than 30 seconds to a minute.

8. Recovery/ Easy Run

These runs are there for recovery. Keep them nice and easy... Slower than you think. If your natural pace is a 10:00 minute, run these at a 10:30-13:00 minute pace.

These are all discussed much more in depth on the episode! See you there!

Breaking the Barrier Social Media

Instagram: www.instagram.com/breakingthebarrierpodcast

Facebook: www.facebook.com/breakingthebarrierpodcast

Facebook Community: https://www.facebook.com/groups/breakingthebarrierrunning/

Sponsors:

Generation UCAN: Generation UCAN is the smarter #energy #nutrition that is powered by SuperStarch, a slow-release complex carbohydrate that uniquely delivers steady, long-lasting energy to keep you fueled and feeling good! Whether you are an #athlete, or just looking for a #healthy snack, give Generation UCAN, the best choice for steady energy, a try!www.generationucan.com.au use code BREAKINGTHEBARRIER for 15% off your first order.

Audible: For you, the listeners of Breaking the Barrier podcast, #Audible is offering a #free audiobook download with a free 30-day trial to give you the opportunity to check out their service. There are over 180,000 titles to choose from and you can find #books on any subject. Today I would like to recommend "The 7 Habits of Highly Effective People" by Stephen R. Covey. Visit www.audibletrial.com/breakingthebarrier to claim your free audiobook and 30-day trial!

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This episode is sponsored by

· Anchor: The easiest way to make a podcast. https://anchor.fm/app

In this episode, I speak about the long distance run and how you can make it go by a bit more quickly and how you can make the most out of it. By using these techniques, you can move forward and have less chance of injury.

1. Mindset: Focus on the positives of your run and visualize your route using milestones, fueling tactics, etc...

2. Focus on nutrition and hydration: Think about your nutrition to keep yourself running strong. Try not to overdo it and get used to what works well with your body.

3. Pace yourself: Don't race your run. Try to keep your pace about a minute to 90 seconds per mile/kilometer slower than race pace. You can use sections for race pace but for the most part, it shouldn't be race pace.

4. Break the run into sections: Break it into 3 x 10km sections rather than one long 30km run. Have fun with it. Use one section as race pace or fartleks or warm up, etc... Think about rewarding yourself after the run!

5. Figure out fueling: Figure out when you will fuel and look forward to that. How will you fuel?

6. Figure out post-run nutrition: Your post run meal should be a combination of carbs, protein, fat, and electrolytes to strengthen your body back to recovery mode.

Breaking the Barrier Social Media

Instagram: www.instagram.com/breakingthebarrierpodcast

Facebook: www.facebook.com/breakingthebarrierpodcast

Facebook Community:https://www.facebook.com/groups/breakingthebarrierrunning/

Sponsors:

Generation UCAN: Generation UCAN is the smarter #energy #nutrition that is powered by SuperStarch, a slow-release complex carbohydrate that uniquely delivers steady, long-lasting energy to keep you fueled and feeling good! Whether you are an #athlete, or just looking for a #healthy snack, give Generation UCAN, the best choice for steady energy, a try!www.generationucan.com.au use code BREAKINGTHEBARRIER for 15% off your first order.

Audible: For you, the listeners of Breaking the Barrier podcast, #Audible is offering a #free audiobook download with a free 30-day trial to give you the opportunity to check out their service. There are over 180,000 titles to choose from and you can find #books on any subject. Today I would like to recommend "The 7 Habits of Highly Effective People" by Stephen R. Covey. Visit www.audibletrial.com/breakingthebarrier to claim your free audiobook and 30-day trial!

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This episode is sponsored by

· Anchor: The easiest way to make a podcast. https://anchor.fm/app

In this episode, I speak about what happens when your goals go wrong and what you can do to move forward. There are so many factors to why we miss out on goals and many times, they are out of our control. Here are some of the things you can do to move forward.

1. Accept the need to change things

2. Adjust your Focus

3. Be ok to retreat

4. Shake it off

5. Get to work

Gabe Grunewald Information

https://bravelikegabe.org/

Breaking the Barrier Social Media

Instagram: www.instagram.com/breakingthebarrierpodcast

Facebook: www.facebook.com/breakingthebarrierpodcast

Facebook Community:https://www.facebook.com/groups/breakingthebarrierrunning/

Sponsors:

Generation UCAN: Generation UCAN is the smarter #energy #nutrition that is powered by SuperStarch, a slow-release complex carbohydrate that uniquely delivers steady, long-lasting energy to keep you fueled and feeling good! Whether you are an #athlete, or just looking for a #healthy snack, give Generation UCAN, the best choice for steady energy, a try!www.generationucan.com.au use code BREAKINGTHEBARRIER for 15% off your first order.

Run With A Smile: Breaking the Barrier is now sponsored by Run With A Smile! A brilliant #clothing, #homeware, and #accessory brand that promotes #positivity in running and #life! For 10% off your order, visit www.runwithasmile.com and use code SMILEBREAK. They ship internationally as well!

Audible: For you, the listeners of Breaking the Barrier podcast, #Audible is offering a #free audiobook download with a free 30-day trial to give you the opportunity to check out their service. There are over 180,000 titles to choose from and you can find #books on any subject. Today I would like to recommend "The 7 Habits of Highly Effective People" by Stephen R. Covey. Visit www.audibletrial.com/breakingthebarrier to claim your free audiobook and 30-day trial!

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This episode is sponsored by

· Anchor: The easiest way to make a podcast. https://anchor.fm/app

In this #episode, I speak about the #marathon, its origins, and some fun facts. There are so many interesting things about the Marathon and here are some of the highlights:

HISTORY

1. Greek Soldier Pheidippides ran from Marathon to Athens for a distance of 25 miles to announce Victory.

2. Started as a 24.85 mile race in 1896.

3. The Royal Family changed the distance to the more traditional 26.2 miles in 1908.

TRIVIA

1. Oldest Annual Marathon- The Boston Marathon.

2. Fast Marathon Times:

Eliud Kipchoge (Male): 2:01:39 (2:00:25 during Breaking2).

Paula Radcliffe (Female): 2:15:25

3. Oldest Marathon Finisher: Fauja Singh (100 years old): 8:11:06

4. First Female to run the Marathon: Katherine Switzer

5. Most shocking upset, Rosie Ruiz proved to be a cheater after winning the 1980 race.

6. Largest Marathon in the world: New York Marathon

7. First Marathon in Space: 2007 (ISS), Sunita Williams (4:27:00)

8. Fastest Marathon run backwards: 3:43:39

Be Sure to listen to the full episode for more!

BRAVEHEARTS

Homepage: https://bravehearts.org.au/

777 Marathon Info: https://bravehearts.org.au/777

Breaking the Barrier Social Media

Instagram: www.instagram.com/breakingthebarrierpodcast

Facebook: www.facebook.com/breakingthebarrierpodcast

Facebook Community:https://www.facebook.com/groups/breakingthebarrierrunning/

Sponsors:

Generation UCAN: Generation UCAN is the smarter #energy #nutrition that is powered by SuperStarch, a slow-release complex carbohydrate that uniquely delivers steady, long-lasting energy to keep you fueled and feeling good! Whether you are an #athlete, or just looking for a #healthy snack, give Generation UCAN, the best choice for steady energy, a try!www.generationucan.com.au use code BREAKINGTHEBARRIER for 15% off your first order.

Run With A Smile: Breaking the Barrier is now sponsored by Run With A Smile! A brilliant #clothing, #homeware, and #accessory brand that promotes #positivity in running and #life! For 10% off your order, visit www.runwithasmile.com and use code SMILEBREAK. They ship internationally as well!

Audible: For you, the listeners of Breaking the Barrier podcast, #Audible is offering a #free audiobook download with a free 30-day trial to give you the opportunity to check out their service. There are over 180,000 titles to choose from and you can find #books on any subject. Today I would like to recommend "The 7 Habits of Highly Effective People" by Stephen R. Covey. Visit www.audibletrial.com/breakingthebarrier to claim your free audiobook and 30-day trial!

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This episode is sponsored by

· Anchor: The easiest way to make a podcast. https://anchor.fm/app