This episode opens with a brief review of exercises discussed on the last show, followed by a short discussion on the podcast's current and future state.  The remaining hour and ten minutes are a discussion on physiology and function as I lead us through an injury prevention workshop.  There are 3 main causes for injuries...  #1:  Lack of strength/load exceeds average demand.  #2:  Failure to move with proper technique.  #3  Lack of mobility.  Under each cause we break down 3-5 specific injuries, how/why they happen, and the fix/"prehab" one can do to avoid them.  By the last half hour we are really flowing, if you are overwhelmed or have any follow up questions reach out on facebook, instagram, or twitter (links below).  You can also shoot me a text at the number I list at the end of the show.   Some of the injuries discussed are:  ACL tear, shin splints, hamstring/achilles strains, torn labrum/rotator cuff, herniated disc, shoulder/hip/elbow/wrist/lower back pain, etc. 

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The Training Talk series are casual conversations focused on training updates between friends.  

Josiah has been an amateur bodybuilder since 2011 and is also a certified personal trainer.  In this episode we talk about his new training plan, recovery tools, and lifting technique.  

Heather has been running seriously since 2002 when she joined the XC team in college. With a Master of Science in Exercise Physiology, she’s completed road races from 5K - marathon.  About 4 years ago she switched back over to trail running, racing distances up to 100km. The 50k is her favorite distance to race. 

Heather has been coaching since 2010 and enjoys working with athletes of all levels.  Her experiences include brand new runners just getting started, marathoners looking to PR or qualify for the Boston Marathon, to ultramarathoners training for 100 mile races.  Follow Heather on instagram @fit2runcoaching   and reach out to her for coaching using [email protected]

Ericka Hachmeister, 35, is currently racing as an elite triathlete out of Corning, NY.   As an amateur, Ericka is a 3 time age group national champion over the sprint (2) and olympic (1) distances.  She placed 9th in the 35-39 AG at the Ironman World Championships in an IM pr time of 10:15:48 in 2019.  Ericka has a 70.3 distance PR of 4:29:31, setting the course record at Beach to Battleship.  With numerous wins and course records from sprint to Ironman distances. Ericka raced in the elite field from 2016 to 2018. In 2019, Ericka reearned her elite license in 2019 after amateur wins at Gulf Coast 70.3 and Ironman Whistler, and a top three finish at Eagleman 70.3.  

Jeileen Alvarez is 30 years old and trains out of Springfield, MA with Team Link (Northampton).  She stands 5'3" tall and weighs in at 125 pounds.  Jeileen was a 3 sport athlete in high school and college, earning the conference's "Defensive Player of the Year" in basketball.  She was also the #1 runner on her collegiate cross country team before graduating Summa Cum Laude.  A few years later she was inducted into the school's athletic Hall of Fame!

1 month after starting brazilian jiu jitsu she won her first tournament, and from 2012 - 2018 Jeileen was on top of tournament podiums winning and placing in countless IBJJF tournaments around the world including Boston, Montreal, and NY.  Jeileen has won gold medals in weight classes from 119 pounds through the aboslute divisions.  Be sure to check out her coach's Instagram account @garybjj as well as the team website www.teamlinknoho.com !  

Jacob Clark is 30 years old, stands 5' 10" tall, and weighs in at 175 pounds.  He has competed in running races, triathlons, powerlifting, bodybuilding, and orienteering.  Perhaps his most memorable event was the "Crankenstein," a part-mountain-bike-part-running-race in which teams of 2 would traverse 10 miles through trails and dirt roads in the big woods of Winona NY while sharing only 1 bike.  Now he is spending time rehabbing old injuries with the help of resources like "Becoming a Supple Leopard" by Dr. Kelly Starett, "Running Rewired" by Jay Dicharry, and Jeff Alexandre's DVD guide to using the Rumble Roller and Beastie Ball.  In this episode we discuss some of those injuries, current state of the podcast, and close with the long-term vision for the show.  Thanks for listening!

  

The people have spoken and it's time for an introduction podcast.  I held off on doing one right up front because I tend to listen to shows for the education their guest provides (not the host) but I see the relevance in covering some of my training and sport experiences, as well as the mentality I bring to the broadcast.  Many thanks to runner and triathlete Bruce Rogers for leading the conversation!  This is part 1 of 2.      

*editor's note, the Northville-Placid Trail was 6 days, but I covered the majority of the trail in 4 before meeting my family

Brian Heiss is 6 feet tall, 173 pounds, and trains out of Philadelphia PA.  He is a public relations professional and amateur endurance athlete, formerly sponsored by MET-Rx. Brian has competed in several Ironman triathlons, half Ironman triathlons, sprint triathlons, marathons and distance swimming events.

Brian started swimming competitively at 6 years old. In high school he competed in four sports (football, track, swimming and wrestling). Brian played football in college for Catholic University in Washington DC. Brian started competing in multi-sport events after college and continues to this day.

Kyle is 27 years old, weighs 190 pounds, and 4 years ago moved to Cortland NY to coach football and strength athletes at SUNY Cortland.  With 10 all-conference players, 1 conference player of the year, two 1000 yard rushers, 7 players who have squatted over 500 pounds, and 12 players who have cleaned over 300 pounds, Kyle has a proven track record of keeping young athletes healthy while improving their performance.  He actively competes in Crossfit, ranking in the top 3000 at the World Crossfit Games.  His big numbers in the gym include a 510 pound deadlift, a 310 clean and jerk, 235 pound snatch, a 305 overhead squat, and even managed to run a marathon in 3 hours and 16 minutes (a 7:30 pace!).  During his years playing football at University of Dayton, Kyle was a 3 year starter setting, and breaking, multiple records and was a two-time All-Conference selection. 

Darryl is 5'6" tall, weighs 135 pounds, and is 47 years old.  He trains out of Corning, NY and entered the world of bike racing in 1999.  From there he branched out into obstacle course racing with 7 Tough Mudders and 1 Spartan Race.  By 2010 he had completed his first triathlon, and with numerous sprints and olympics under his belt Darryl stepped up to the half-iron races.  These include Peasantman, Syracuse IM 70.3, and by 2019 he finished the Mont Tremblant IM 70.3 in just 5 hours and 5 minutes.  In strengthening his run game Darryl set a 1:25 PR at the Wineglass half marathon, and then qualified for the Boston Marathon with a 3:12 in 2019.  I talk with Darryl to learn the tips, techniques, and strategies he's used to create this kind of success in sport.