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Rohan’s 100k fundraiser! https://www.mycause.com.au/page/385454/rohans-100km-run-to-raise-funds-for-headspace-bo

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https://www.strava.com/athletes/5629117?oq=adam (Adam)

https://www.strava.com/athletes/11103315 (Luke)

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The boys are reunited! Adam shares his experience with the continuous Lactate monitor, Luke gives an update on his injury and planned time away from running, and the duo cover strategies for managing injury and cross training.

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https://www.strava.com/athletes/5629117?oq=adam (Adam)

https://www.strava.com/athletes/11103315 (Luke)

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In this episode, Luke is joined by marathon runner, emergency Dr, and co-founder of Taylored Healthcare Solutions, Scott Taylor. The conversation delves into the intricacies of aerobic training, the significance of recovery, and Scott's experience training for - and racing - back to back marathons. The pair share insights on how base training contributes to performance and reflect on the importance of strategy and post-race evaluations for future improvements. Lastly, Scott shares insight into preventative and performance healthcare.

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https://www.strava.com/athletes/5629117?oq=adam (Adam)

https://www.strava.com/athletes/11103315 (Luke)

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In this episode of Flowstate, Adam interviews Paulo Ross, a radio host and first-time marathon runner who recently completed the Amsterdam Marathon in an impressive time of 2:51:23. The conversation explores Paulo's journey from a non-sporty youth to a dedicated athlete, his training philosophy, the challenges of balancing a busy lifestyle with marathon training, and the mental strategies that contributed to his successful race. They discuss the importance of pacing, recovery, and the joy of the training process, as well as Paulo's future aspirations in endurance sports.

00:00 Introduction to the Flowstate Podcast

03:15 Meet Paulo Ross: From Radio Host to Marathon Runner

08:54 The Journey to Marathon Running

13:07 Training Philosophy and Approach

18:49 Managing Injuries and Health Concerns

22:56 Nutrition and Recovery Strategies

26:59 The Role of Mental Resilience in Training

32:34 Conclusion and Reflections on the Marathon Experience

32:58 The Sauna Experience and Endurance Training

35:31 Managing Stress and Its Impact on Running

36:39 Breakthrough Moments in Marathon Training

40:09 The Amsterdam Marathon Experience

42:08 Post-Race Reflections and the Marathon Blues

43:54 Executing the Perfect Marathon

53:00 Future Goals and Embracing Enjoyment in Training

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https://www.strava.com/athletes/5629117?oq=adam (Adam)

https://www.strava.com/athletes/11103315 (Luke)

Contact:

[email protected]

In this solo Q&A,, Luke discusses various topics related to running, training, and nutrition. He addresses listener questions, providing insights on easy runs, recovery weeks, mental endurance, and the importance of marathons. Luke emphasizes the significance of sleep and nutrition in recovery, shares his thoughts on caffeine use, and explores the concept of grit in athletes. He also reflects on personal experiences with running and offers recommendations for music and podcasts to enhance the running experience.

00:00 Introduction and Apologies

01:47 Q&A Session Begins

02:16 Understanding Easy Runs

07:27 Deload and Recovery Weeks

11:14 Training Mental Endurance

19:17 The Value of Running a Marathon

23:06 Nutrition and Recovery Strategies

31:10 Exploring Recovery Techniques

33:34 Caffeine Management for Performance

38:14 The Nature of Grit in Endurance Sports

41:27 Healthy Comparisons in Athletics

43:48 The Role of Wearables in Running

46:59 Understanding VO2 Max and Its Relevance

49:46 The Hardest Run: A Marathon Experience

53:06 Music and Podcasts for Motivation

57:48 Dream Guests for the Podcast

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@Action_twyford

YouTube:

https://www.youtube.com/@Flowstate.runners

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https://www.strava.com/athletes/5629117?oq=adam (Adam)

https://www.strava.com/athletes/11103315 (Luke)

Contact:

[email protected]

In this episode, Luke and Adam discuss their personal health and training updates, reflecting on the importance of regular blood work and dietary considerations for athletes, particularly those on plant-based diets. They delve into the common issue of iron deficiency among endurance athletes and share insights on performance and recovery strategies. The conversation also touches on their training experiences, social activities, and upcoming events, concluding with well wishes for those participating in races.

00:00 Introduction and Personal Updates

02:26 Health Reflections and Blood Work

05:26 Dietary Considerations for Endurance Athletes

08:12 Iron Deficiency and Performance

10:45 Training Insights and Future Goals

13:36 Sports and Physical Activity Experiences

31:02 The Challenges of Indoor Football

31:53 Training Regimen and Recovery Strategies

33:00 Reintroduction to Swimming: A New Challenge

35:17 Breathing Techniques and Efficiency in Swimming

37:30 Improving Swimming Technique and Reducing Drag

39:57 Managing Injuries and Recovery in Sports

41:37 Balancing Training and Social Activities

45:02 Football Insights and Upcoming Matches

49:13 Weekend Plans and Family Life

53:37 Wishing Good Luck to Marathon Runners

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:⁠https://www.youtube.com/@Flowstate.runnersStrava:⁠https://www.strava.com/athletes/5629117?oq=adam⁠ (Adam)⁠https://www.strava.com/athletes/11103315⁠ (Luke)Contact:⁠[email protected]⁠

In this episode, Luke and Adam discuss various aspects of marathon training and race preparation, focusing on personal updates, insights into the marathon season, and practical tips for race week. They emphasize the importance of maintaining consistency in training and nutrition, managing pre-race anxiety, and the logistics of traveling for races. The conversation also covers the significance of planning and preparation to ensure a smooth race day experience.

00:00 Introduction and Personal Updates

02:51 Marathon Season Insights and Tips

11:55 Managing Race Week Anxiety

26:06 Traveling for Races and Expo Strategies

33:54 Pre-Race Preparation and Mindset

36:49 Navigating Race Day Nerves and Sleep Strategies

39:44 Expo Do's and Don'ts

42:22 Creating a Comfortable Sleep Environment

44:09 Final Race Day Logistics and Strategies

48:46 Warm-Up and Race Strategy Insights

01:03:17 NEWCHAPTER

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https://www.youtube.com/@Flowstate.runners

Strava:

https://www.strava.com/athletes/5629117?oq=adam (Adam)

https://www.strava.com/athletes/11103315 (Luke)

Contact:

[email protected]

In this episode, Luke and Adam discuss various topics ranging from health trends and seasonal illnesses to the recent event featuring McKeever Sports and Team Ireland. They share insights from athletes, delve into the geopolitical context of Northern Ireland, and explore personal training experiences. The conversation also touches on the ethics of performance-enhancing drugs in sports, the significance of warm-up routines, and the personal reflections on tattoos. The episode wraps up with future training plans and reflections on the importance of autonomy in athletic training.

00:00 Introduction and Episode Reflection

02:47 Health Trends and Seasonal Illnesses

05:29 McKeever Sports Event and Team Ireland Partnership

10:48 Insights from Olympians and Sports Personalities

16:06 Geopolitical Context of Northern Ireland and Business

18:48 Training Regimens and Running Insights

30:01 Training Sessions and Progression

35:15 Tattoo and Training Adjustments

46:51 Doping in Sports: A Controversial Discussion

57:52 Weekly Training Recap and Future Plans

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@Action_twyford

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https://www.youtube.com/@Flowstate.runners

Strava:

https://www.strava.com/athletes/5629117?oq=adam (Adam)

https://www.strava.com/athletes/11103315 (Luke)

Contact:

[email protected]

In this episode, Luke and Adam discuss their recent week of training, including a surprise trip to the Belfast Half Marathon, while sharing insights on fitness, mindset, and community engagement. They touch on the importance of injury management, the joy of participating in running events, and the significance of maintaining a balance between training and recovery. The conversation also delves into personal reflections on tattoos and the impact of cycling on running performance, all while engaging with listeners and celebrating their achievements.

00:00 Welcome and Weather Check

02:55 Training and Running Updates

05:34 Belfast Half Marathon Experience

08:21 Mindset Shift in Running

10:54 Post-Race Reflections and Celebrations

13:43 Football Highlights and Listener Engagement

21:11 Training Progress and Heart Rate Management

25:14 Community Engagement and Social Runs

27:27 Balancing Fitness and Football Training

30:13 Long-Term Fitness Adaptations

32:19 Importance of Strides and Injury Prevention

34:07 Upper Body Training and Weight Management

36:50 Cycling Comfort and Chamois Cream

41:54 Running Recovery and Pain Management

44:02 High-Intensity Training Insights

46:25 Long Run Reflections and Injury Management

48:17 Weekly Training Overview and Fatigue Management

50:26 Heart Rate and Fitness Progression

51:31 Exploring Triathlon and Swimming Challenges

52:43 Sauna Benefits and Recovery Techniques

56:05 Casual Conversations on Activity Levels

58:13 Football League Updates and Team Performance

58:24 Tattoo Experiences and Personal Expression

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YouTube:

https://www.youtube.com/@Flowstate.runners

Strava:

https://www.strava.com/athletes/5629117?oq=adam (Adam)

https://www.strava.com/athletes/11103315 (Luke)

Contact:

[email protected]

In this episode of Flowstate, hosts Luke and Adam reconnect after a brief hiatus, sharing personal updates and discussing the changing seasons. They delve into their training routines, including running and cross-training, and explore the benefits of swimming. The conversation shifts to football, where Adam shares insights from his recent matches and training experiences, including a notable performance that earned him player of the match. They also discuss the dynamics of team selection and the impact of new signings on squad balance. The episode wraps up with weekend plans and reflections on family time.

00:00 Reconnecting and Catching Up

05:37 Training Updates and Running Progress

12:45 Exploring Swimming and Conditioning

18:29 Football Training and Match Experiences

29:03 Competitive Spirit and Team Dynamics

30:55 The Joy of Playing Football

32:48 Football Shirts: A Matter of Style

36:23 The Evolution of Football Kits

40:02 Striker Conundrums and Team Balance

49:15 Weekend Plans and Family Time

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@Action_twyford

YouTube:

https://www.youtube.com/@Flowstate.runners

Strava:

https://www.strava.com/athletes/5629117?oq=adam (Adam)

https://www.strava.com/athletes/11103315 (Luke)

Contact:

[email protected]

In this episode, Luke reflects on his journey of adapting to injuries and transitioning from running to cycling. He discusses the challenges of managing his training while dealing with ongoing heel pain, the importance of quality training sessions, and the mental health aspects of coping with injuries. Luke shares insights on his weekly training structure, the benefits of group training on Zwift, and his future fitness goals. He emphasizes the need for alternative outlets during recovery and the joy of maintaining fitness without the pressure of racing.

00:00 Introduction and Solo Episode Reflection

02:48 Injury Management and Running Challenges

05:49 Transitioning to Cycling and Training Adjustments

08:15 Weekly Training Structure and Heart Rate Monitoring

11:25 Injury Prevention and Recovery Strategies

14:05 Exploring Cycling vs. Running Performance

16:42 Future Plans and Maintaining Fitness

19:21 Conclusion and Final Thoughts