Flowstate Podcast

Follow us on socials

Instagram:

@Flowstate.pod

@Adamsmythcoaching

@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 solo episode, Luke gives an update on his recent training on the road to the Run Melbourne half marathon, covering everything from injury recovery, training strategies, and preparations for the race. Luke covers the importance of listening to one's body, the role of nutrition in performance, and the mindset needed to enjoy racing. Luke also discusses his race day strategies, including pacing and nutrition plans, while reflecting on the lessons learned over the past year of training and racing.

00:00 Introduction to Solo Episodes

02:37 Training Recap and Injury Management

05:45 Rehabilitation and Recovery Strategies

08:24 Training Adjustments and Race Preparation

11:09 Nutrition and Performance Challenges

14:01 Dealing with Illness and Its Impact on Training

16:36 Recent Training Improvements and Insights

19:19 Final Thoughts and Looking Ahead

26:24 Navigating Injury and Training Adjustments

28:09 Mindset Shift: From Pressure to Enjoyment in Racing

31:40 Race Week Preparation: Nutrition and Strategy

38:22 Race Day Logistics: Timing and Fueling Strategy

43:22 Pacing and Flexibility: Adapting During the Race

46:33 Supplements and Recovery: Optimizing Performance

Follow us on socials

Instagram:

@Flowstate.pod

@Adamsmythcoaching

@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 and Adam return after a brief hiatus, sharing updates on their health and recent races. They dive into a Q&A session, addressing topics such as building aerobic capacity, avoiding burnout in endurance races, and their favorite kitchen condiments. The conversation shifts to recovery and training updates, discussing the importance of mileage and nutrition. They also explore the benefits of shoe rotation for runners and wrap up with some fun questions, including a humorous take on love and friendship.

00:00 Return from Sickness and Race Updates

11:56 Q&A Session Introduction

12:24 Building Aerobic Capacity

22:40 Avoiding the Wall in Endurance Races

29:24 Favorite Kitchen Condiments

34:44 Post-Marathon Recovery Challenges

41:05 Training Strategies for Aerobic Development

54:48 Shoe Rotation and Recovery Tips

58:14 Fun Questions and Lighthearted Banter

01:08:44 New Chapter

Follow us on socials

Instagram:

@Flowstate.pod

@Adamsmythcoaching

@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 and Adam discuss various aspects of running, including weather conditions affecting training, personal updates on their running experiences, highlights from the Oslo Diamond League, and the evolving methodologies in training, particularly the debate between heart rate monitoring and lactate testing. They also touch on the importance of community in running and share insights from Adam's weekly training routine. The boys also discuss upcoming races and the challenges of managing injuries, particularly plantar fasciitis. They share insights on cultural differences in racing strategies, the importance of sleep for recovery, and their personal training updates. The conversation wraps up with plans for a Q&A in the next episode, inviting listeners to engage with their questions.

00:00 Weather Check: Running and Training Conditions

06:24 Running Updates: Personal Training Experiences

11:58 Oslo Diamond League: Highlights and Insights

18:02 Training Methodologies: Heart Rate vs. Lactate Testing

30:42 Training Recap: Adam's Weekly Running Routine

39:37 Pushing for Victory: The Race Ahead

42:11 Training Updates: Progress and Challenges

54:55 Injury Management: Overcoming Plantar Fasciitis

01:00:00 Sleep Strategies: Enhancing Recovery

01:09:14 Looking Ahead: Future Plans and Q&A

Follow us on socials

Instagram:

@Flowstate.pod

@Adamsmythcoaching

@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 and Adam discuss the unpredictable weather affecting their running routines, share personal updates, and delve into Adam's recent training experiences. They explore the importance of managing fatigue and the significance of conditions in marathon running, particularly with Adam's upcoming participation in the Dublin Marathon. The conversation also touches on the evolution of running shoes and the marketing strategies of various brands. Adam and Luke also discuss their upcoming race plans, personal milestones, and the challenges of injury recovery. Adam shares his excitement about participating in the Dublin Marathon and his plans for the Seville Marathon in 2026, while Luke updates on his injury status and the journey towards recovery. They delve into the causes of injuries, the importance of mental space in racing, and the benefits of cross-training during recovery. The boys finish by delving into various aspects of cycling, from the biomechanics of bike setup to performance metrics and the rituals surrounding cycling culture. They share personal experiences, discuss the significance of celebrating achievements in cycling, and even touch on the lighter side of male grooming rituals, particularly shaving legs.

00:00 Weather Talk and Personal Updates

07:51 Training Insights and Weekly Recap

20:06 Fatigue Management and Marathon Plans

24:18 Marathon Plans and Personal Milestones

32:57 Injury Updates and Recovery Journey

49:30 Understanding Injury Causes and Future Goals

54:27 Biomechanics of Cycling

57:52 Cycling Performance Metrics

01:01:59 Celebrating Cycling Achievements

01:03:34 The Ritual of Shaving Legs

01:07:18 Weekend Plans and Reflections

Follow us on socials

Instagram:

@Flowstate.pod

@Adamsmythcoaching

@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 and Adam discuss their recent training experiences, the importance of adapting training schedules, and the psychological aspects of running. They share personal anecdotes about haircuts, weather, and running updates, emphasising the need for self-awareness in training decisions. The conversation also touches on injury management and recovery strategies, highlighting the significance of listening to one's body and understanding its signals for optimal performance. The boys also discuss the challenges of dealing with injuries, particularly in the context of running and cycling. They explore the recovery process, the importance of cross-training, and the financial implications of race entries. The conversation also touches on sports culture, particularly in relation to community and accessibility in athletics, and wraps up with their weekend plans and reflections on their respective sports.

00:00 Introduction and Weather Chat

05:31 Haircuts and Personal Grooming

10:45 Training Updates and Running Progress

15:01 Training Philosophy and Adaptation

20:24 Understanding Self and Training Decisions

25:00 Injury Insights and Recovery Strategies

39:31 Injury Insights and Concerns

44:01 Navigating the Recovery Process

50:57 Cycling as a Cross-Training Alternative

56:52 Race Entry Costs and Accessibility

01:01:14 Weekend Plans and Sports Culture

Follow us on socials

Instagram:

@Flowstate.pod

@Adamsmythcoaching

@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] this episode, Luke and Adam discuss various topics - including of course the weather - in their respective locations, Adam's recent success at Parkrun, and the transition in his training focus from marathon endurance to speed work. They explore the benefits of changing training environments, such as running on grass, and emphasise the importance of maintaining aerobic fitness while avoiding common pitfalls in post-marathon training. The boys also delve into the nuances of aerobic and anaerobic training, offering insights for both novice and experienced runners. They discuss the importance of time and intensity in training, provide practical advice for beginners, and share personal experiences with running shoes, emphasising the significance of finding the right fit. The dialogue also touches on the evolution of running shoes and their impact on performance, culminating in a light-hearted discussion about their favorite footwear.

00:00 Weather Chat: A Global Perspective

09:02 Parkrun Triumph: Community and Competition

14:11 Training Transition: From Marathon to Speed Work

27:09 Exploring New Training Methods: Grass Runs and Form

34:49 The Importance of Aerobic Training: Avoiding Common Pitfalls

35:18 Understanding Aerobic vs. Anaerobic Training

38:47 Advice for Beginner Runners

40:52 Building Aerobic Fitness for New Runners

41:47 Training Structure and Progression

46:51 Shoe Talk: Finding the Right Fit

01:01:18 Favorite Running Shoes and Their Impact

Follow us on socials

Instagram:@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] this episode of Flowstate, the boys discuss their recent training experiences having returned from time off post-marathon. They delve into the dynamics of coaching, the differences between athletics clubs and run clubs, and the significance of individualised training programs. The conversation highlights the necessity of executing training plans effectively and the role of experience in coaching. Additionally, they stress the importance of easy runs for recovery and controlling training intensity to optimise performance. Adam and Luke also touch on the role of lactate in training, and how understanding these metrics can lead to better execution and recovery. The dialogue also covers their personal training experiences, insights into heart rate zones, and the significance of adjusting training intensity based on perceived effort.

00:00 Introduction and Gratitude

02:51 Training Recap: Post-Marathon Recovery

06:09 Daily Training Decisions and Recovery Focus

08:57 Coaching and Group Training Dynamics

12:11 Individualisation in Training Programs

15:01 The Importance of Execution in Training

18:08 Athletics Clubs vs. Run Clubs

20:53 The Role of Experience in Coaching

23:56 The Importance of Easy Runs

26:55 Controlling Training Intensity

29:55 Conclusion and Future Insights

37:52 Optimising Training with Technology

41:06 Weekly Training Breakdown

44:48 Heart Rate Insights and Training Adjustments

52:37 Understanding Lactate and Training Effectiveness

01:01:50 The Importance of Training Intensity and Recovery

01:09:57 Weekend Plans and Reflections

Follow us on socials

Instagram:

@Flowstate.pod

@Adamsmythcoaching

@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 and Adam delve into the intricacies of marathon recovery, discussing the psychological and physiological aspects of the post-race period. They emphasise the importance of respecting the marathon distance, understanding heart rate data, and the role of nutrition. The conversation also touches on the significance of mental breaks, periodisation in training, and the common tendency among runners to underestimate their fatigue levels. The boys also discuss the importance of sustainable training, and the misconceptions surrounding pain tolerance in running, and self-awareness in training. The discussion finishes by touching on coaching philosophy and the holistic approach to training, highlighting the importance of enjoyment and understanding one's body in the training process.

00:00 Introduction and Reflections on Recent Experiences

03:11 The Importance of Recovery Post-Marathon

06:05 Understanding Heart Rate and Recovery

08:56 Respecting the Marathon and Nutrition Post-Race

11:53 Mental Breaks and Periodization in Training

15:01 Getting Back to Training After a Marathon

18:00 The Psychology of Pain and Recovery

21:09 Navigating Recovery and Personal Experiences

35:11 Understanding Post-Marathon Recovery

39:08 The Myth of Pain Tolerance in Running

45:51 The Importance of Sustainable Training

51:12 Goal Setting and Race Planning

01:02:41 Coaching Philosophy and Training Structure

Follow us on socials

Instagram:

@Flowstate.pod

@Adamsmythcoaching

@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 and Adam reflect on their recent experiences at the London and Ballarat Marathons, discussing their recovery, travel challenges, and the excitement of race day. They share insights on race strategy, mental preparation, and the vibrant atmospheres, while also addressing the physical challenges they faced during the race. In this conversation, Adam shares his experience of London, detailing the emotional and physical challenges he faced during the race. He reflects on the joy of achieving a personal best, the camaraderie with fellow runners, and the importance of support from friends and family. The discussion also touches on the post-race feelings of exhaustion and elation, as well as the motivation to continue improving in future races. Luke also shares his experience at Ballarat, highlighting the importance of community support, mental strategies for endurance, and the emotional journey of crossing the finish line. He reflects on the physical challenges faced during the race and discusses his recovery process. The conversation also touches on future racing plans and the significance of enjoying the running journey.

00:00 Post-Marathon Reflections

03:09 Marathon Journey and Travel Drama

05:59 Race Day Preparations

09:08 The London Marathon Experience

11:58 Race Strategy and Mental Preparation

14:53 Navigating the Course and Crowd Energy

18:04 Managing Physical Challenges

21:13 Final Stretch and Race Conclusion

25:21 The Marathon Journey Begins

30:52 Post-Race Reflections and Emotions

36:55 The Joy of Shared Experiences

39:40 Preparing for the Next Challenge

54:00 Community and Support in Racing

55:27 Mental Strategies for Endurance

56:50 Physical Challenges and Overcoming Doubt

59:49 The Emotional Finish Line

01:02:06 Post-Race Reflections and Recovery

01:04:02 Future Racing Plans and Goals

Follow us on socials

Instagram:

@Flowstate.pod

@Adamsmythcoaching

@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 and Adam discuss their experiences leading up to the London and Ballarat marathons. Adam shares insights from his recent trip to Boston, including his training regimen and the unique atmosphere of the marathon weekend. They also delve into the impact of travel on race preparation, final tapering strategies, and the mental aspects of gearing up for a marathon. Luke shares his own training challenges and injury concerns, emphasising the importance of staying relaxed and focused as race day approaches. The boys finish by discussing their personal experiences leading up to their marathons, emphasising the importance of gratitude, perspective, and community in running. They share insights on managing pre-race anxiety, the significance of camaraderie among runners, and practical strategies for nutrition and hydration before and during the race.

00:00 Welcome Back and Marathon Excitement

01:48 Adam's Boston Marathon Experience

05:07 Training Insights from Boston

09:08 Travel Impact on Race Preparation

12:02 Final Preparations for London Marathon

15:54 Luke's Training and Injury Concerns

22:17 Tapering Strategies and Mental Readiness

27:01 The Journey to Chill: Personal Growth and Perspective

29:50 Gratitude in Racing: Embracing the Experience

32:47 Camaraderie and Community in Marathon Running

34:00 Pre-Race Rituals: Carb Loading and Nutrition Strategies

40:02 Race Day Preparation: Fueling for Success

46:00 Final Thoughts: Embracing the Marathon Experience