Finding Strong

What is a Down Week, why should I take one, and when should I take them? Down weeks are crucial for adaptation to stressors, increase in fitness and much more. 

• A Ball State University study looking at Creatine Kinase in well trained endurance athletes. 
• Indicators that it's time to take one.
• An IG user Question about knee pain, and how to proceed from @ayepham

As always, if you want to support the show you can:

Rate, and review on Apple, Spotify, or wherever you get your podcasts. Share us on social media and tag @sonofragingjoe and @bottenhornrunning 

OR if you are in the need for high quality sports nutrition supplements, check out Vedge, a brand that that Mark  uses -  to support the FSP visit www.vedgenutrition.com  and use code RUNSTRONG for 10% off at checkout. Be sure to choose one time purchase over subscription to use the code. Each purchase helps our show and supports brands that support us!

Thank you for the support!

Michael and Mark sit down for another episode with Vegan Ironman, and addiction recovery coach Alex Buck for part II of his miniseries on FSP. Alex details his emotional and powerful journey from nearly dying to clawing his way out of the clutches of addiction and a cycle of destructive behavior. He provides valuable insight into recovery, growth, improvement as an athlete and human. 

As always, if you want to support the show you can:

Rate, and review on Apple, Spotify, or wherever you get your podcasts. Share us on social media and tag @sonofragingjoe and @bottenhornrunning + @alexanderbvck

OR if you are in the need for high quality sports nutrition supplements that both Mark and Alex use and you want to support the FSP visit www.vedgenutrition.com  and use code RUNSTRONG for 15% off at checkout. Be sure to choose one time purchase over subscription to use the code. Each purchase helps our show and supports brands that support us!

Thank you for the support!

Strong Session: Science of Slow + HR Training

Last week's Strong Session was downloaded in 45 countries! 

This week's Strong Session dives into the science of running slow and the benefits of low intensity training for cardiac output and aerobic capacity. Mark also gives info about heart rate training vs potential limitations and includes a field max heart rate test that could give you approximate readings to base your heart rate zones on. 

• Intro
• Slow Down to Run Better 1:46
• Heart Rate Training and Limitations 6:32 
• Field Test for Max Heart Rate:  12:22
• Outro: 15:01

Strong Sessions: 10-15 minute cram sessions to arm you with the tools you need to be the best version of yourself. Info you need, and nothing you don't!

On today's Strong Session, host and coach, Mark Bottenhorn provides three small tips that any endurance athlete can add into their program to be a faster, more economical, and more resilient athlete. These may seem small, but they have a massive pay off. 

Wishing you peace, love, and a helluva lot more miles! 

*Let us know what you think! With your reviews, we're currently at more than 100 five-star reviews and growing. Thank you for the support. Please rate, share, and subscribe. 

Alex Buck joins the Strong Squad! The Outlier Series is back. Michael and Mark sit down with Alexander Buck. Alex is a Vegan Ironman, former actor, musician, animal rights activist, and an addiction and recovery coach based in southern Southern California. The story so nice, we had to share it twice! We couldn't possibly fit this amazing story into one single episode, so, in order to do Alex justice, we're making this into a series. 

In part one of this series, Alex speaks about his background in endurance sports, and the beginning of his journey and his transition to a life of positivity and health. 

As always subscribe, share and rate us where ever you get your podcasts. We are grateful for your support and positivity.

@alexanderbvck @sonofragingjoe @bottenhornrunning

Michael wins not one, but two, 5km cross country style races to start the year. Mark is back to high volume aerobic focused training for the first time since June of 2020. 

2022 is kicking off in a big way for the FSP family. Let's go! Happy new year, you beautiful people.

Please help us get to 100 five star reviews ️️️️ sitting currently at 93, but those are rookie numbers and we gotta pump those up!! If you find our content helpful or entertaining, please rate us five stars on Apple podcast, spotify or wherever you get your podcasts. Help us grow. l by sharing and tagging us on social media.

Work hard, Have Fun and Stay Strong!

@sonofragingjoe @bottenhornrunning

Joining us for the first episode of the Finding Strong Outlier Series is Kevin Kelly. Kevin is a 3:57 Miler, former youth Irish National Team Runner, NCAA D1 runner, and Graduate Assistant Kevin Kelly. 

Kevin and Mark touch on a number of topics relating to his journey, his growth in the sport, and mental health. This is a pretty raw look at the challenges that come along with chasing your dream and finding the strongest version of yourself. 

Michael and Mark sit down and discuss Mark's journey of falling back in love with ultra running and the ups and downs along the way. Mark is hungry to race and train again following a long battle with anxiety and depression. In what started as a a plan to go run a few loops of a backyard ultra with friends has ultimately culminated in Mark restoring his love for racing while remaining compassionate to himself.  

Please rate us on iTunes, subscribe and share if you want to support.

@sonofragingjoe
@bottenhornrunning

6 days out from the longest and most grueling race of his life, Mark gives a solo breakdown of typical race week execution - and also what do to when the situation or environment are less than ideal. Mark touches on training structure, purpose, tips and common pitfalls to avoid. Thank you for listening and we will see you next week. 

Follow @bottenhornrunning for live instagram story updates during the race as Mark competes to earn a silver ticket to represent the United States in the international division at the Big's Backyard Ultra World Champs.

Michael and Mark are back, finally, with a brand new podcast format. This episode includes a race recap, training talk and talk about the adaptations from stress + rest. Thank you for listening. Please share on instagram and rate us on iTunes if you find value in our content.