Everyday Ultra

You crushed your race! Huge congrats!

Now, the next race starts: recovering well!

In this episode, I share my process on what I do to recover from a race to feel mentally and physically ready to rock for the next training block.

Some things we cover:

• How to know if you are actually "recovered"
• How to make sure you are mentally ready to get back to training
• How to deal with post-race depression
• The physical actions to take to speed up your recovery
• How to best get back into running after you complete a race
• And more!

Thank you so much for listening to the show!

SHOW LINKS:

Want to be coached for your next ultramarathon by me and my team?⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠Book a free call here⁠⁠⁠ with one of our coaches to see if we are a good fit!

Follow Joe on IG:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/joecorcione/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Try PlayOn Pain Relief Spray and get 20% off your order with code EVERYDAYULTRA at playonrelief.com

Try Janji apparel and get 10% off your order with code EVERYDAYULTRA at Janji.com

Try Ketone-IQ and get 30% off your order at ketone.com/everydayultra

The inaugural year of the Arizona Monster 300 just completed. And I lined up to take it on.

After running Cocodona 250 as my first 200+ race last year, I showed up to this start line, more ready than ever. Excited to fix the mistakes I made in my first 200+ miler.

The plan was executed so well. The race was going amazing. But then, crisis hit.

And that faced me with one of the hardest things I've ever had to do in my entire life.

In this episode, I give a full, unfiltered recap of the race. We also cover tons of advice if you plan to run a 200+ mile race, including:

- How to pace 200+ mile races

- Nutrition and hydration strategies

- Gear prep and logistical planning

- Mindset and mental toughness

- How to wrap your head around 300 miles

- What the course was like, how I battled the low points, and the big wins from the race

- The mindset you need to keep going, even when life doesn't go how you want it to go.

Thank you ALL for listening to this episode! I appreciate you all so much for the love and support!

SHOW LINKS:

Want to be coached for your next ultramarathon by me and my team?⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠Book a free call here⁠⁠ with one of our coaches to see if we are a good fit!

Follow Joe on IG:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/joecorcione/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Try PlayOn Pain Relief Spray and get 20% off your order with code EVERYDAYULTRA at playonrelief.com

Try Janji apparel and get 10% off your order with code EVERYDAYULTRA at Janji.com

Try Ketone-IQ and get 30% off your order at ketone.com/everydayultra

Are you looking to enhance your performance and prevent injury? 

Our guest today, Dani Dlouhy chats all about the importance of proper nutrition, progressive overload, and the balance between training and recovery. Dani explains the significance of strength training for runners and offers insights on managing injuries and understanding pain.

You’ll hear from Dani about her journey as an ultra runner, discussing the mental and physical challenges she faces, particularly with injuries and the balance of training while being a mother. She reflects on her past racing experiences, the lessons learned, and the importance of having a solid training strategy. 

We chat about the significance of consistency in training and how it contributes to long-term success in endurance sports. Also how the need for flexibility in training plans is crucial to accommodate life's unpredictability, especially for those with busy schedules.

And in this episode, we cover things such as:

• Proper nutrition is crucial for runners to avoid injuries.

• Signs of overtraining include significant soreness lasting more than 48 hours.

• Strength training is essential for building capacity and preventing injuries.

• Understanding individual tolerance levels is key to injury prevention.

• Mental reassurance can significantly impact pain perception and recovery

Dani Dlouhy is our guest today, and she is an Everyday Ultra Ultrarunning Coach, a UESCA Certified Ultrarunning coach, and a Physical Therapist

Want to work with Dani as your coach to help you crush your ultrarunning goals? Book a free consultation call with her here.
Want to be coached for your next ultramarathon by me and my team?⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠Book a free call here⁠ with one of our coaches to see if we are a good fit!

Follow Joe on IG:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/joecorcione/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Improve your recovery and sleep with Lagoon Pillows and get 15% off your order with the code ULTRA at Lagoonsleep.com

Try PlayOn Pain Relief Spray and get 20% off your order with code EVERYDAYULTRA at playonrelief.com

Try Janji apparel and get 10% off your order with code EVERYDAYULTRA at Janji.com

Try Ketone-IQ and get 30% off your order at ketone.com/everydayultra

danisedlouhy

This is a PACKED episode where we cover multiple topics! And these are topics specific to what I'm going through right now as I taper into the Arizona Monster 300 miler next week.

In this episode, I'll share the science, application, and how-to's for many training items. But also, will share exactly what I am doing as well. We'll cover:

• How to heat train the RIGHT way for a hot race
• How to best structure a taper so you don't lose gains, but also feel race ready
• Powerful questions to ask yourself to get your mind ready for a big race
• How to plan out your nutrition and hydration plan for a given race
• And much more!

Hope you enjoy this new format and thank you for listening!

SHOW LINKS:

Want to be coached for your next ultramarathon by me and my team?⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠Book a free call here⁠⁠ with one of our coaches to see if we are a good fit!

Follow Joe on IG:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/joecorcione/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Try PlayOn Pain Relief Spray and get 20% off your order with code EVERYDAYULTRA at playonrelief.com

Try Janji apparel and get 10% off your order with code EVERYDAYULTRA at Janji.com

Try Ketone-IQ and get 30% off your order at ketone.com/everydayultra

Have you ever wanted to have the best training block ever and feel ready at the start line of your race? Do you have what it takes?

Of course you do! And one of the main things you need in order to have the best training block is to define what YOU want to become in the process. What is it going to take for you to get that goal that you want to achieve?

Listen in on this episode to hear the rest of what you can do to have the best training block EVER!

This is a recording from our group coaching call I did with my athletes on the Everyday Ultra Team - Enjoy!

Want to be coached for your next ultramarathon by me and my team?⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠Book a free call here⁠ with one of our coaches to see if we are a good fit!

Follow Joe on IG:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/joecorcione/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Improve your recovery and sleep with Lagoon Pillows and get 15% off your order with the code ULTRA at Lagoonsleep.com

Try PlayOn Pain Relief Spray and get 20% off your order with code EVERYDAYULTRA at playonrelief.com

Try Janji apparel and get 10% off your order with code EVERYDAYULTRA at Janji.com

Try Ketone-IQ and get 30% off your order at ketone.com/everydayultra

Recovery is one of the most important things to prioritize when it comes to training for an ultramarathon.

But how do you do recovery in the right way, and in the way that is going to give you the biggest benefit for the time you put into it?

In this episode, we cover the best recovery practices backed by science and research to help you recover quicker, avoid soreness, avoid injury, and train better.

What we cover:

• The not so well known reasons why recovery is just important as training
• How to assess if you need MORE recovery in your training
• What recovery protocols should you avoid
• What recovery protocols you should prioritize
• The best bang for your buck and time recovery modalities
• And more!

Thank you so much for listening to the show!

SHOW LINKS:

Want to be coached for your next ultramarathon by me and my team?⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠Book a free call here⁠⁠⁠ with one of our coaches to see if we are a good fit!

Follow Joe on IG:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/joecorcione/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Try PlayOn Pain Relief Spray and get 20% off your order with code EVERYDAYULTRA at playonrelief.com

Try Janji apparel and get 10% off your order with code EVERYDAYULTRA at Janji.com

Try Ketone-IQ and get 30% off your order at ketone.com/everydayultra

In this episode, I recap the past month of Arizona Monster 300 miler training! We go over:

• What the peak volume portion of training is looking like
• How to create a training camp, and how our AZ 300 training camp went
• How to become durable so your muscles break down less in ultras
• How to deal with race day pressure
• How to handle peak volume weeks in your life to avoid stress and get everything in
• How to improve your aerobic conditioning
• Ways to mentally become stronger than your negative thoughts
• And much more!

Thank you all for listening to the podcast!

SHOW LINKS:

Want to be coached for your next ultramarathon by me and my team?⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠Book a free call here⁠⁠ with one of our coaches to see if we are a good fit!

Follow Joe on IG:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/joecorcione/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Improve your recovery and sleep with Lagoon Pillows and get 15% off your order with the code ULTRA at Lagoonsleep.com

Try PlayOn Pain Relief Spray and get 20% off your order with code EVERYDAYULTRA at playonrelief.com

Try Janji apparel and get 10% off your order with code EVERYDAYULTRA at Janji.com

Try Ketone-IQ and get 30% off your order at ketone.com/everydayultra

Ever wonder how coaches design those training plans that lead to PRs and finish line smiles? It's not magic – it's a blend of science, experience, and individualization.

This episode, we talk about the process, giving you insights into how we approach training plan design at Everyday Ultra Racing Team, and how you can think more strategically about your own training.

We go over:

- Defining Your "Why": Goals & Process

- The Fitness Equation: Speed vs Durability

- The Timeframe Factor

- The Adaptation Zone: Stress + Rest = Growth

- Nutrition and Hydration

- Tune-up Races and Strategic Practices for Races

- The X-Factor: Listening to your Body

This is a recording from our group coaching call I did with my athletes on the Everyday Ultra Team - Enjoy!

Want to be coached for your next ultramarathon by me and my team?⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠Book a free call here⁠ with one of our coaches to see if we are a good fit!

Follow Joe on IG:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/joecorcione/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Improve your recovery and sleep with Lagoon Pillows and get 15% off your order with the code ULTRA at Lagoonsleep.com

Try PlayOn Pain Relief Spray and get 20% off your order with code EVERYDAYULTRA at playonrelief.com

Try Janji apparel and get 10% off your order with code EVERYDAYULTRA at Janji.com

Try Ketone-IQ and get 30% off your order at ketone.com/everydayultra

Every runner deals with mentally struggling and that barrier when in a race. Alyssa Clark shares her insights on the mental and physical aspects of ultra running, emphasizing the importance of bravery, self-belief, and community support. She highlights how mental barriers are just voices that can be overcome and how true winning is about personal growth, not just podium finishes.

Alyssa discusses the significance of consistency in training, noting that building an aerobic base takes years of dedication. She stresses the importance of patience in endurance training and warns against racing too frequently, as it can hinder long-term progress. Instead, selecting key races and optimizing workouts leads to better performance.

To navigate tough moments, Alyssa relies on her mantra, "This is what winning feels like," and encourages runners to find joy in the process to sustain long-term success. She also highlights the value of a strong support team and having interests outside of running to maintain overall happiness.

Ultimately, Alyssa’s message is about balance—embracing the highs and lows of running, taking breaks when needed, and maintaining passion to avoid burnout. Whether a beginner or a seasoned runner, her wisdom offers valuable lessons for anyone looking to improve their performance and enjoyment in the sport.

Huge Thank you to Alyssa for coming on the show!

Want to be coached for your next ultramarathon by me and my team?⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠Book a free call here⁠ with one of our coaches to see if we are a good fit!

Follow Joe on IG:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/joecorcione/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Improve your recovery and sleep with Lagoon Pillows and get 15% off your order with the code ULTRA at Lagoonsleep.com

Try PlayOn Pain Relief Spray and get 20% off your order with code EVERYDAYULTRA at playonrelief.com

Try Janji apparel and get 10% off your order with code EVERYDAYULTRA at Janji.com

Try Ketone-IQ and get 30% off your order at ketone.com/everydayultra

As a runner, we want to be the best version of ourselves that we can be.

But if we have bad habits (running related or not), those habits can drag us further away from the runner and person that we want to be.

For me, that was drinking and taking Adderall; two things that I've been sober from for years. And in this episode, I share my journey on how I did it.

I also talk about how you can break limiting beliefs, how to live the life that you want to, and how to destroy bad habits in a sustainable way, so that you can be the best runner and person you can be.

This is an episode from the Juniper Lab Podcast, which I totally suggest every one check out.

Thank you to Juniper Lab for having me on the show!

SHOW LINKS:

Want to be coached for your next ultramarathon by me and my team?⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠Book a free call here⁠⁠ with one of our coaches to see if we are a good fit!

Follow Joe on IG:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/joecorcione/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Improve your recovery and sleep with Lagoon Pillows and get 15% off your order with the code ULTRA at Lagoonsleep.com

Try PlayOn Pain Relief Spray and get 20% off your order with code EVERYDAYULTRA at playonrelief.com

Try Janji apparel and get 10% off your order with code EVERYDAYULTRA at Janji.com

Try Ketone-IQ and get 30% off your order at ketone.com/everydayultra

Listen to the Juniper Lab Podcast: https://www.thejuniperlab.com/