Download the free transcription here

If you want to learn how to run easy and use that to perform better as you age, then you should listen to this episode.

If heart rate training confuses or frustrates you, this is the episode to clear it all up! No seriously... Ex-Pro and elite masters endurance athlete, Mike Trees is one of the most positive, knowledgeable and generous endurance athletes I've ever met.

He has the skill that to make super complex things like heart rate, extremely easy to understand. Not to mention he's almost 60 and runs faster than most 20-year-olds!

What You Will Learn

The puzzling question of what is too easy for easy running and much more

Is it possible to build aerobic and anaerobic fitness at the same?

What His Individual HR/IMAT Heart rate formula is and why it might make more sense than others in the real world

One thing that can keep you committed and focused to help you perform your best at (he's almost 60 years old!)

Why all coaches are right... wrong!

Why starting with your end point objective is the most wholistic and effective way to come up with realistic training plans

And Much More

About Mike Trees

Ex-Pro Triathlete, Duathlete, no currently elite masters runner

He's Originally from the Northeast of England, grew up in Libya Africa but now lives in Japan

He gives away all his information online (Instagram @RunNRG ) and thinks coaching is on part science, one part voodoo magic and the middle is where the coach/athlete relationship sits

He is the co-founder of the coaching collective - Triathlon NRG

True Generalist/Master of some/Jack of all trades; British Ironman World Record holder in the 1990s, British 1500 metre championship in 1994, multi-national champion in England and Japan, Sports Scientist Lecturer, Pro triathlon coach in Japan, Coach of Tim Don

He cleverly figured out a glitch in the Asian pacific ocean triathlon pro circuit by finding races that the faster guys didn't go to but had prize money so he could sustain a career

Episode Quotes

"An easy run is a run you enjoy. If you can chat and do Mental arithmetic - It's easy. That's it."

"The biggest issue with new runners is, a little bit of knowledge is dangerous. You need to know what your goal is and how to do it."

"Everyday I wake up I want to run. I just want to work on improving something."

"You might not add years to your life, but you can add life to your years."

"As I got older, I kept asking myself "How can I stop slowing down, the slowing down"

Episode Links

Mike Trees Coaching https://linktr.ee/Run.nrg

Mike Trees Instagram https://www.instagram.com/run.nrg

Mike Trees Best Times - https://www.thepowerof10.info/athletes/profile.aspx?athleteid=4851

Triathlon NRG $5 Running Training Plans - https://www.nrg-coaching.com/shop

Mike's IMAT Individualised Heart Rate Formula https://z-p42.www.instagram.com/p/CHLyqYtD59C/

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If you want to become an injury-free run monster and learn everything about doing running form drills and plyometrics for strength, power and better form - then you should listen to this DLake Creates Podcast episode. For plyometric video, links go to Instagram.com/dlakecreates ( @DLakeCreates ).

I've been doing running plyometrics and form drills for almost 25 years now and I love them! I decided to create a few videos showing more runners how to do them and also wanted to explain the blockers as to why runners don't do them. Hopefully, you get inspired to become a run injury free monster!

For plyometric video, links go to [Instagram.com/dlakecreates](http://instagram.com/dlakecreates) ( @DLakeCreates )

Download the free full transcription pdf here

What You Will Learn

• Everything you need to know about running drills and plyometrics will increase your strength and injury resistance. Why so many runners don't do them and how to fix that.
• New science and information have proven that they work for short distance, long-distance and endurance runners, cyclists and triathletes. The five basic form drills that I use in my warmups, workouts, and cooldowns. The all-important - WHEN to do them, and more!

Example Form Drills & Plyometric Workout (Intermediate)

• WORKOUT: Do these 5 form drills and 2 plyometrics workouts with 2 sets for 10 seconds
• REST: Rest time 20-30 seconds or more (2-3 times the amount it took you to do them. Goal isn't to do them as fast as possible but with the most amount of energy and best form).
• STOP: Stop the workout if you can't finish a set or your form is suffering
• DURATION: The workout shouldn't go longer than 10 minutes (for intermediates - see beginner and expert variations below)
• BEGINNER VARIATION: Just do 1 set of each (set will be about 5 minutes)
• EXPERT VARIATION: Experts can add another set, make the sets longer (15-2 seconds), add more exercises (same amount 2 sets), do these single-legged, or even do these all on a hill (the steeper the hill the harder the workout). This will take the set out to 15-20 minutes

Episode Links

• For plyometric video, links go to Instagram.com/dlakecreates ( @DLakeCreates )
• Ben Liddy - Central physio, Trent Salkavich and Sigrid Dawson Balmain Sports Medicine, Kenny Son - Personal Trainer, Sage Canaday - Vo2Max Productions - Better Running Form Tips, Jason Fitzgerald - Strength Running...

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If you want to learn how to use my endurance back story to help you train smarter, then you should listen to this episode of DLake Creates.

Download the transcription pdf here

This was a fun episode cross release from my first podcast CBD Radio. It's based on the how and why I got into endurance sports and in particular running and the benefits I reaped from it. All stemming from my curiosity around running faster with the least amount of energy.

CBD Radio was my first podcast. This was a fun one as I was able to just talk about some of the shit that I'm passionate about without knowing that the future would have me focusing a podcast around all of that.

What You Will Learn

• My history into endurance training and a fear of running cross country in short shorts
• Intermittent fasting and low carb cycling around running and removal of the hazy cloud in my brain
• My obsession with consistent long and sustainable gains
• and more!

Episode Quotes

• "Cross country runners wear short shorts... you don't want to be wearing short shorts"
• "You have to slow down to speed up."
• "I run for improved brain function. Performance and body gains are an added bonus"
• "If you've never operated at 100% brain function, 70% will feel normal"

Episode Links

• Suggested episode to listen to next: Race Week Nutrition
• Phil Maffetone's MAF Method
• How I will run 1% faster over 10 years
• CBD Radio - Cool Black Dudes Podcast
• Using fasted training to improve running and endurance sports fitness
• Sensory Diet and Brain Audit
• Getting Healthy, staying fit and using data to create habits that last a lifetime
• Podcast Concept, Production and Marketing BY POD PASTE

Original Music Used Here

• DLake Creates - Master Of Some
• DLake Creates - Performance Anxiety
• DLake Creates - Gregorian Glitch (Ad Break Music)
• DLake Creates - Cool Black Dudes

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Listen to this episode if you want to find out how to think differently to train and race better.

If you base your endurance sports and fitness goals on what other people around you are doing (anecdotal), you might be missing out on some AMAZING sh*t in life. The opposite of anecdotal thinking is first principles thinking. It's a different but powerful alternative. You can apply this to anything from health, to fitness and all other areas of your life.

I focus on my sub 3 hour marathon accomplishment and how I used data from previous training and races to back up my reasoning on why it was possible.

• Read the blog post we speak about here
• Full transcription here

--- MOS COACH SPONSOR ---

This episode is brought to you by MOS COACH. If you are struggling to perform better as you get older, hit up our one on one coaching service. Whether you're 16 or 60, we are all ageing. Setting goals, forming habits, and organising your life isn't easy. Click here to let us help you reach your peak.

--- THREE THING THURSDAY ---

Like what you're hearing? Want to train and live consistently to do dope shit with your health and fitness? Sign for our newsletter "Three Thing Thursday" now!

We'll put three perfectly created and curated things in your inbox. This will be regular motivation ranging from tips, tricks, tools, tactics, and skills. And.... they all revolve around being a better human in endurance sport and wellness.

Sign up now to receive my quick guide on how to get healthy, stay fit and use data to create habits that last a lifetime! Go here to be inspired and motivated on the regular!

Hosted on Acast. See acast.com/privacy for more information.

If you are someone interested in using your data to run faster - definitely listen to this episode!

Download the PDF transcription here

Highlights (aka Why You Should Listen aka TLDR)

• What about data analysis exactly is important ---- Why he thinks accuracy is more important than the consistency
• He convinces me to use Running Power Meters moving forward!
• What consistency means under the context of doing data analysis as a career (we talk about this a lot)
• Why and how he tracked for 400 days straight what he ate down to the calorie --- And much more!

More About J Mike Remy

• Haitian born now Massachusetts, USA based person that likes to sweat
• 6:38:26 Ironman distance ride (112 miles) --- 3:57:48 marathon -- 5:58:23 DIY 50k (I followed this and it was an epic loop around his house)
• He was overweight a few years and had some blood tests done that showed him a potentially dangerous future. He changed most of his health and fitness habits after this event.
• Data specialist by day --- Father of two at night
• Plant-based Vegan Athlete --- AND SO MUCH MORE!

Original Music Used Here

Links & Learnings

• How To Have a Post Race DanceOff. Vegetarian Running Diet. How to track nutrition. Power to weight ratio. Lance Armstrong - the lie. Stryde running power. Triathlon Taren. Donate to - The Greater Boston Area Food Banks. Remy's Epic Instagram Photos. Trainer Tires link

Sponsor : MOS COACH

This episode is brought to you by MOS COACH. If you are struggling to perform better as you get older, hit up our one on one coaching service. Whether you're 16 or 60, we are all ageing. Let us help you because you haven't reached your peak, yet!

Sponsor : Three Thing Thursday

Like what you're hearing? Want to train and live consistently to do dope shit with your health and fitness? Sign up for our newsletter "Three Thing Thursday". We'll put three perfectly created and curated things in your inbox.Go here to be inspired and motivated on the regular

Hosted on Acast. See acast.com/privacy for more information.

Part 1 - Racial Stereotypes and Size Inadequacies

Welcome to the internet’s most exciting endurance sport and self-improvement podcast, Master of some!

Download PDF Transcription Here

We all love getting new personal records in our endurance sport of choice. With this episode, I'd like to take this opportunity to highlight an underrepresented category —- mental health and mental physical fitness.

This is as important as how fast you can run. We believe a podcast about my physical insecurities, public nudity perception and gender equality actually fits this positive mental health model quite well.

This is a narrative re-release in the "Grower Not a Shower" mental health series. This episode is part one of three. It was previously a cross release with another podcast called “Cool Black Dudes” that is on a long term hiatus at the moment.

In this episode I'll explain and talk about;

• Racial stereotypes around men's physical traits.
• Perspectives from other black guys around this topic because I'm not the only black dude that feels this way
• I'll be doing a bit of "internet sampling" to help set up a few of these concepts
• We'll go back in time and I'll tell a story of how I got my curiosity around the human body.
• Last - I'm joined in this series by Jessa - The Nude Blogger to help tell the female side of this very complex story. She'll be mostly in the 2nd part so make sure to listen to that one.

If you like this please share it out to whoever you think would listen and any and all feedback is appreciated - [email protected] or hit us on the socials - @dlakecreates everywhere.

Thanks for listening and enjoy… peace!

MOS COACH SPONSOR

This episode is brought to you by MOS COACH. If you are struggling to perform better as you get older, hit up our one on one coaching service. Whether you're 16 or 60, we are all ageing. Setting goals, forming habits, and organising your life isn't easy. Let us help you because you haven't reached your peak, yet!

THREE THING THURSDAY NEWSLETTER

Like what you're hearing? Want to train and live consistently to do dope shit with your health and fitness? Sign for our newsletter "Three Thing Thursday". Go here to be inspired and motivated on the regular1

——

Huge Thank Yous!

The Nude Blogger (Jessa) - http://www.thenudeblogger.com/ -- Nikki Thomas (Narrator) - http://nikkisthomas.com/

Pod Paste - Podcast Production - Podpaste.com -- Young Nudist of Australia - http://youngnudistsofaustralia.com Black Nudists Association - https://www.blacknaturistsassociation.com/ Get Naked Australia - http://Getnakedaustralia.com -- The Sydney Skinny -

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Part 2 & 3 - Society’s Perceptions & Vulnerability

Welcome to the internet’s most exciting endurance sport and self-improvement podcast, Master of some!

Download PDF Transcription Here

This episode is an opportunity to highlight an underrepresented category —- mental health and mental physical fitness. This is as important as how fast you can run.

We believe a podcast about my physical insecurities, public nudity perception and gender equality actually fits this positive mental health model quite well.

This is a narrative re-release in the "Grower Not a Shower" mental health series. It's part two and three.

This was previously a cross release with another podcast called “Cool Black Dudes” that is on a long term hiatus at the moment.

Please note - The episode while extremely informative contains some foul language and adult content. Listener discretion is advised.

In this episode we'll explain and talk about;

• Society's perceptions around nudity
• The scientific and evolutionary reason why humans shy away from being nude.
• The value of being vulnerable. I feel that vulnerability is the heart of a lot of good things in the world and a key component in our embarrassment with public nudity.
• I'm also joined in this series by Jessa - The Nude Blogger to help tell the female side of this story.
• Travel back in time to hear another fun story from my childhood
• Jessa - The Nude Blogger to help tell the female side of this story.

If this moved you - please share it out to whoever you think would listen

Any and feedback is appreciated - holler at dlake creates dot com or hit us on the socials - dlakecreates everywhere (Instagram, Facebook and Twitter)

Thanks for listening.

THREE THING THURSDAY NEWSLETTER

Like what you're hearing? Want to train and live consistently to do dope shit with your health and fitness? Sign for our newsletter "Three Thing Thursday". We'll put three perfectly created and curated things in your inbox. Go here to be inspired and motivated on the regular1

Hosted on Acast. See acast.com/privacy for more information.

If you want to run a faster 10k as you get older listen to this episode!

Download the free full transcription pdf here

Episode Highlights (aka Why You Should Listen aka TLDR)

• Matt Chittim aka The Rambling Runner is documenting his journey to get a personal record in the 10k before turning 40
• His journey might be similar to a lot of people out there with injuries over the past few years not allowing him to get to his potential
• How white people/brands can do better for the BIPOC endurance athlete community
• His Virtual Summit 2021 - Accountability through showing the world his journey via his podcast and blog & Much More

About Matt Chittim, The Rambling Runner

• Founder & Host of The Rambling Runner Podcast and brand and helps amateur runners reach their potential through his podcast and blog
• He's a master interviewer. Seriously check out his podcast! Some great questions being thrown at the guests
• The Rambling Runner podcast is always in the top 10 of USA sports podcasts, Has published 300 podcast episodes to date and Has reached 2.5 million downloads to date
• Is a Run Coach with Mckirdy trained runners
• Has had on his podcast a slew of well runners including; Matt Fitzgerald, Bart Yasso, Marquis Bowden, Anne Maher, Olivia Baker, Jamison Michael, and more

Episode Links

• Read “How I will run one per cent faster of 10 years” here
• The Rambling Runner Mastering 40 SeriesMore on Matt and The Rambling Runner Podcast - The Rambling Runner Virtual Summit (Jan 15-17 2021) - Rambling Runner Twitter - Matt Chittim on Strava
• Emile Zatopek Wiki & Youtube - Allyson Felix - Wiki & Youtube --- Runners World Features 11 BiPOC Runners --- David Goggins 40% Rule --- Ron Clarke

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How do you know you’re getting enough sleep? What is affecting you from getting the optimal rest and recovery that you need to perform at your peak? 

On this episode, Daren tells an anecdote about his sleeping patterns through the years and what he has finally managed to decode. While Phil uncovers what you may have forgotten to check that is impacting your sleep rhythms, such as your chronotype, lifestyle, culture, thoughts, feelings and other factors that are essential for a healthy and balanced life. Tune in to get a good night’s sleep!

Be sure to subscribe, rate, comment and share the Master of Some podcast on Apple, Spotify, Stitcher, Acast or whatever you choose to listen to us on. Send us your questions, concerns, insights, suggestions, love letters, and hate mail to [email protected] or hit us up @masterofsomepod on our socials Instagram, Facebook, Twitter. 

All the dope music can be found here, courtesy of Daren. 

LINKS:

1. Matthew Walker - Why We Sleep
2. Michael Breus - The Power of When
3. James Clear - The Science of Sleep
4. Gretchen Rubin - Better Than Before
5. Ken Wilber - Four Quadrants
6. Alexey Guzey - guzey.com

PODCAST PRODUCTION BY POD PASTE

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We helped create a fun episode about a drink that has helped the Master of Some Team (Daren Lake and Phil Cross) compete faster and better. TLDR - It doesn’t have EPO in it, it tastes great and it’s 100% legal!

Watch the full episode HERE

READ/Download the whole episode PDF Here

---

On this episode, we break down the components of the ultimate performance enhancing drink, WAR JUICE! We were so excited to share this with you because we think it has great beneficial impacts on endurance performance. There are only three ingredients to War juice. Each ingredient has its own health benefits that we dive into but combined together, these foods create a Godly drink that gets your body ready for a solid race! 

Pretty please with a tart cherry on top, hit the subscribe or like button on whatever app you use to listen to us so that you are alerted and updated on our latest episodes. You can find us on Acast, Apple podcast, Spotify and Stitcher. 

There is so mushroom for doper stuff we can create for you, but we need your support so please rate us, leave us a comment, and share this out to all your fave people! Let us know what we can do better!

If you like the beets and music you hear in this episode, it was created mostly by Daren and you can check it out here. 

LINKS

Suggested episode to listen to next: Race Week Nutrition

All the amazing puns above will link you to further information about these ingredients.

Happy listening and learning! 

PODCAST PRODUCTION BY POD PASTE

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