Welcome to Coffee w/ Coach!

We dive into some Q&A from listeners and local athletes. 

Some Topics Include: 

My running and history of Run races

The RunGap APP

Update on my Training and Racing

Garming Training Status Questions

Influencers vs Scientific Studies - ELITE BEST PRACTICES

Data - Paralysis by Analysis

Focus inputs not the outputs

Execution of workout not the outcome

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This episode we dive into goal setting with Endurance Sports using a few sound techniques such as:

-Using the SMART Method

-Discuss Goals / Anti Goals/ and Collateral Damage

-Decision Making

-Outcome/Performance/Process Goals

-Vision and Manifesting

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The Strength of Endurance

 I talk about the sacrifices that were had in Endurance sports, but also the priceless return on your investment you can get during the journey. 

SACRIFICE -  an act of giving up something valued for the sake of something else regarded as more important or worthy.

Endurance training—think running, cycling, swimming, or any activity that gets you huffing and puffing for a while—does more than just make your body tougher. It’s a serious workout for your brain too. Here’s what you gain mentally from sticking with it:

Self induced stress
Stress and Anxiety Reduction: When you’re pushing through a long run or ride, your body pumps out endorphins—those feel-good chemicals that act like natural painkillers. Studies show this can lower cortisol (the stress hormone) levels, leaving you calmer. People who do regular endurance exercise often report feeling less anxious over time, like their brain gets better at shrugging off life’s nonsense.


Improved Mood: That endorphin hit doesn’t just chill you out—it can lift you up too. Research ties endurance training to lower rates of depression. It’s not a cure-all, but it’s like giving your brain a steady drip of optimism. Plus, the rhythm of something like running can almost be meditative, helping you zone out the gloom.


Better Focus and Cognitive Sharpness: Your brain loves oxygen, and endurance work floods it with more blood flow. Over time, this boosts memory and concentration. Studies on aerobic exercise show it can even grow the hippocampus—that’s the part of your brain handling learning and recall. So, you’re not just running circles around the track; you’re sharpening your mind too.


Resilience and Grit: There’s something about grinding through mile 10 or lap 50 that teaches you to handle discomfort. Psychologically, it builds mental toughness. You learn to push past “I can’t” and that spills over into everyday life—deadlines, arguments, whatever. It’s like training your willpower muscle.


Confidence Boost: Finishing a long session, especially one you didn’t think you could, feels like a win. That sense of accomplishment stacks up, making you feel more capable overall. It’s not just physical—it’s your brain telling you, “Yeah, I’ve got this.”


Better Sleep: Endurance training tires you out in a good way. Research shows it can help you fall asleep faster and sleep deeper, which is huge for mental clarity. A rested brain is a happier, less cranky brain.



The catch? You’ve got to keep at it. The mental gains don’t come from one heroic 5K—they build with consistency. Start small if you’re new; even 20-30 minutes a few times a week can kick things off. Overdo it, though, and you might stress your system, which can backfire mentally—think burnout or irritability. Balance is key. MORE IS NOT BETTER - FIND YOUR BALANCE

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This episode Coach Ken deep dives in on the BIG blocks that need to be done by new or newer endurance athletes. Mental mindset tips and more!

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Meet Coach Ryan from www.runningape.com 
Ryan and I have been running and training together for a few years, listen to his journey into Ultra running and how he got started in the coaching space. The main topic of this episode to help anyone who is curious or thinking about stepping into the Ultra Running journey, as well as things to consider when making that decision. 

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In this podcast episode, the host shares their personal journey towards becoming an endurance coach. They discuss the motivation behind their decision to help others achieve their fitness goals, emphasizing the transformative power of endurance sports. The host reflects on their own experiences with training, the challenges they faced, and the lessons learned along the way. They highlight the importance of community support, personalized coaching approaches, and the joy of witnessing athletes reach their milestones. The episode also includes tips for aspiring coaches and emphasizes the fulfillment that comes from empowering others in their endurance journeys.

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In this podcast episode, the host shares their transformative journey leading up to their first Ironman race and a challenging 50k distance event. They discuss the physical and mental hurdles faced during training, including balancing work, family, and the demands of rigorous preparation. The host highlights key moments of self-discovery, resilience, and the support of the running community. They share valuable tips for aspiring triathletes and ultra-runners, emphasizing the importance of setting goals, staying disciplined, and nurturing a positive mindset. The episode culminates in a heartfelt reflection on crossing the finish line, celebrating not just the achievement, but the personal growth that came with the experience.

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In this podcast episode, the host shares an inspiring journey from a sedentary lifestyle to becoming a multi-sport athlete and half Ironman finisher. The episode details the initial struggles of starting with the Couch to 5K program, emphasizing the challenges of building endurance and overcoming mental barriers along the way. As the host progresses, they recount the transition to training for a half marathon, reflecting on the physical and emotional growth experienced through consistent effort and commitment. 

The discussion then shifts to the preparation and excitement leading up to the half Ironman, detailing the rigorous training and multi-sport challenges faced, such as swimming, cycling, and running. The host highlights key learnings from their journey, including the importance of setting realistic goals, staying motivated, and the support from friends and community. Ultimately, the episode is both motivational and informative, encouraging listeners to pursue their fitness goals, no matter how daunting they may seem.

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Welcome to  Givin It A Tri Balancing Life 1 Mile At A Time, the podcast that dives deep into the world of endurance sports from Triathlon to Ultras and everything in between including the remarkable journey of individuals who embrace the challenge! Whether you’re a seasoned athlete, a curious beginner, or simply an enthusiast of inspiring stories, this podcast is designed for you.

Join your host myself, Coach Ken as I explore a variety of topics, from training tips and nutritional advice to race-day strategies and personal anecdotes. Episodes will feature insightful interviews with amateur age groupers, elite athletes, coaches, and everyday athletes and experts who share their experiences, tips, and the motivation behind their passion for the sport.

With a blend of expert advice, personal stories, and a dash of humor, the Givin' It A Tri podcast aims to empower you to push your limits, set new goals, and discover the thrill of competing in endurance sports. Tune in as we celebrate the spirit of perseverance and community in the world of endurance sports.

So lace up your shoes, grab your gear, and get ready to get inspired — because if you’ve ever thought about giving it a tri, this is the place to start!

Subscribe today on your favorite podcast platform and make every effort count!

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