The 1% Better Runner with DLake

Imagine you want to bake the worlds best cake. Base training is like making the best sponge cake possible, speedwork is the icing on the cake, too much icing will spoil it, not enough and it’s not so tasty, but in the right balance you have a perfect and delicious cake.....

In this article/podcast we’ll tell you everything you need to know about base training and why it’s so important to making you an endurance monster!

To find out keep listening on to this episode of trees and dlake.

• What base training exactly is.
• How to build volume properly
• Why does base training help
• What being aerobic is vs anaerobica
• When to use it
• What pace is the right pace for base training
• And so much more!

“In a race your heart rate monitor breaks, what would you use: Pace or perceived effort?”

• Mike trees/NRG coaching FREE base training plans - https://www.nrg-coaching.com/english-training-plans
• There are no shortcuts to training for a lonf endurance race (My marathon experiment by running the least amount possible )https://dlakecreates.com/noshortcutstoenduranceraces/
• The science behind building an aerobic base - https://www.trainingpeaks.com/blog/science-of-aerobic-base-training/
• DLake/Daren Instagram - instagram.com/dlakecreates - Mike Trees - https://instagram.com/run.nrg
• Podcast Concept, Production and Marketing BY POD PASTE

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Most people don’t agree on a lot of things in this world. But if you’re a runner or endurance athlete we can all agree that Injuries suck.

Whether it’s chronic (aka the pain has slowly been around and you’ve been ignoring it and keep training)

Or... acute (aka you twisting your ankle or falling down hard). They suck.

But what do you do when you inevitably get injured?

First things first when you get injured: You can’t compare yourself to the uninjured version.

Don’t compare times, fitness level, body fat percentage, etc. That is poison and does nothing for you.

Learn to put a stake in the ground and scream KAIZEN (which is Japanese for constant improvement)

• How A little bit a lot of the time helps you in the long term
• why Nutrition is more important than ever
• How to measure your progress
• How To stop playing the victim card and accept what’s happened
• More on Kaizen
• and more!

• Returning to running after injury - https://www.running-physio.com/returnafterinjury/
• Photos & videos of Mike’s progress - Day 1 Crash https://www.instagram.com/p/CamXgHFFRHK/
• Photos & videos of Mike’s progress - Day 4 https://www.instagram.com/p/CatPqzglB1V/
• Photos & videos of Mike’s progress - Day 10 https://www.instagram.com/p/Ca9jC3jPTmf/
• Photos & videos of Mike’s progress - Day 21 - Mike’s Park WALK race! https://www.instagram.com/p/CcrujnNljPw/
• DLake/Daren Instagram - instagram.com/dlakecreates - Mike Trees - https://instagram.com/run.nrg
• Podcast Concept, Production and Marketing BY POD PASTE

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Aerobic, Anerobic... adenosine diphosphate phosphocreatin or ATP-PC.

These are greek and latin words. They are also all different energy systems that we use in endurance sports (and life).

I’ve been in the endurance sport game for 25 years now and it wasn’t until the last few years that I started to get a better understanding of energy systems.

In this episode we’ll explain (in simple metaphors and analogies) exactly what they are, when they are used and how you can use them to train and race your best.

Listen on to find out more on this episode of trees and dlake.

• The importance of aerobic base building
• What ATP actually is
• How to utilise anaerobic training to help you at the end of races
• What energy systems are used when you train at Vo2 max and threshold
• And a bunch more!

You can only choose one; Would you rather be healthy or fit?

• Lactate threshold/tempo run training: the correct pace/intensity - https://www.youtube.com/watch?v=0j3XWp5fjx0
• How to find your running speec at lactate threshold - https://www.runnersworld.com/advanced/a20783551/finding-your-running-speed-at-lactate-threshold/#:~:text=Your lactate threshold is the,- and high-intensity work.
• Lactate Threshold explained in 6 mins - https://www.youtube.com/watch?v=63vdzBw-tqI
• DLake/Daren Instagram - instagram.com/dlakecreates - Mike Trees - https://www.instagram.com/p/CRDu-jzMZ6O/
• Podcast Concept, Production and Marketing BY POD PASTE

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Mentors, advisors, teachers... COACHES.

Whatever you call them, they are necessary and critical to our success in relationships, business, and endurance sport training!

In this episode I have the honor of being coached directly by Mike Trees as he helped me figure out the best training for me to run a 15:59 5k race.

Listen on to find out how a great coach/athlete fit works and how you can train, race and live better on this episode of Trees of DLake.

• What kind of key workouts I should be doing in the lead up to a 5k race
• How much stress your body can handle depending on your experience
• How many sessions I should be doing leading up
• How many weeks out I should doing these
• If I should stop doing strength work and when
• And a whole lot more!

During a race should you even or negative split?

• At the beginning of a race you have no lactate so whatever pace you're doing is going to feel easy
• With your experience and speed, you can cope with 3 hard sessions plus a long run per week
• You're strength training to build the chasis not to run fast for the last 4-6 weeks don't lift weight if will fatigue you. Just stretch to keep yourself mobile.
• Quantity gives you the same stress load that a quality workout will, it just takes longer.

• 5K Racing failures - https://dlakecreates.com/how-to-learn-from-your-racing-failures/
• 5 obvious race lessons that will immediately pay off - https://dlakecreates.com/5-obvious-racing-lessons-that-will-immediately-pay-off/
• How could a running coach help you? - https://www.youtube.com/watch?v=loZK_srjUJc
• You don’t need to negative split every race - Runner’s World - https://www.runnersworld.com/advanced/a38070581/why-you-shouldnt-negative-split/
• DLake/Daren Instagram - instagram.com/dlakecreates - Mike Trees - https://instagram.com/run.nrg
• Original Music Used Here

• If you like what you're hearing but want more - 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! https://dlakecreates.substack.com/
• Mike Trees/NRG-Coaching Service - http://nrg-coaching.com/

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Back when I ran track in college, I had a decent amount of raw genetic talent to run faster. But as I graduated to endurance running, my inefficient overstriding led to some serious knee injuries. Imagine how fast I could have been if I actually focused on my form.

In the 80s it was mostly thought good running form was a natural talent and not a skill to be worked at and acquired. If you compare my run form from now to 20 years ago it's a world of difference.

Learn the 7 best tips to run your fastest and avoid injuries.

What You’ll learn

7 Tips for Good Running Form: Posture,Foot plant, Stride length, Arm swing, Cadence, Core, Perfection

Episode Question - Who has the best run form Mo Farah or Kipchogee?

• Make sure your foot land behind the knee. If not it's a hip operation waiting to happen
• If your form works you don't need to change it. If you're getting injured or want to run efficient, then look at the better form
• Hitting the ground isn't what we want - We want to be up in the air for as much as possible
• Anyone that overstrides and lands with the foot in front of the knee, is braking and accelerating and this is a very inefficient way of running.

• Use Running Form Drills & Plyometrics to become an injury-free monster - https://dlakecreates.com/run-form-drills-plyometrics-injury-free-monster/
• 4 Ways to master your running form - https://www.runnersworld.com/training/a20864133/4-ways-to-master-your-running-form/
• What is perfect running form (Global Triathlon Network) - https://www.youtube.com/watch?v=brFHyOtTwH4
• Instagram Post on Run Form - https://www.instagram.com/p/CQc8P9vjsR9/
• Podcast Concept, Production and Marketing BY POD PASTE

• Use Running Form Drills & Plyometrics to become an injury free monster - https://dlakecreates.com/run-form-drills-plyometrics-injury-free-monster/
• 4 Ways to master your running form - https://www.runnersworld.com/training/a20864133/4-ways-to-master-your-running-form/
• Instagram Post on Run Form - https://www.instagram.com/p/CQc8P9vjsR9/

• Get three hard-to-find niche things monthly (ish) that will help you get healthy, stay fit and use data to create habits that last a lifetime! Go here to be inspired and motivated on the regular! https://dlakecreates.com/ttt
• NRG - Coaching which is Mike Trees' coaching service.

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As runners and endurance athletes (Hey triathletes and cyclists!), we all love knowing what you should do!

But sometimes it’s nice to look at the inverse. Inverse just means the opposite. In the context of running and training, knowing what IS NOT good for you is just as effective as knowing what is.

The point of this episode is not to embarrass anyone, but to get you to think more about what you are doing by again, looking at the opposite of what good is. This is what Mike Trees calls “training smarter”

The top 10 things runners should never do!

1. Ignore pain: if it hurts stop
2. Skip your warm-up/cool down
3. Never stretch
4. Expect a Personal best/personal record at every race
5. Follow a training plan to the letter..... you must be flexible as we all have good days and bad days
6. Start off a race too fast. You should aim for negative splits
7. Not rest enough
8. Go too hard on easy days
9. Put off your recovery meal. Try and eat something within 30 mins of finishing training
10. Obsess over numbers and what other people do

So here’s what to expect in this episode;

• We’ll start off with a quick warmup to see where we are at in our current training
• Then get into the core of this episode - The 10 Things Runner's Should Never Do
• Then end it with our episode question - Should you wear super shoes as much or as little as possible?

• Instagram Post - https://www.instagram.com/reel/CQBI4O0jUKt/
• Running Injuries - When To Run and when to stop - https://www.runnersworld.com/uk/health/injury/a760238/injury-when-to-run-when-to-stop
• Why sleep is important for athletes - https://www.sleepfoundation.org/physical-activity/athletic-performance-and-sleep
• Suggested episode to listen to next: 6 Tips to run your best 5k race
• Podcast Concept, Production and Marketing BY POD PASTE

• If you haven’t got the extra hour to sleep, then you can't do the training
• It's pride that makes people want to run fast when they shouldn't
• Stop stressing about getting faster in a straight line. It takes a lot of trial, error and time.
• Different shoes use different muscle groups. The variety produces an all-around stronger physique. 

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For decades now running’s cousin sport, cycling has understood the power of... power is the ultimate objective metric in a lot of areas of our lives including - endurance sports training and racing.

How does power in running work? I mean we have heart rate, pace and the very accurate Rate of perceived exertion (RPE)... but how can you use running power to train and race smarter? Find out the question to that answer and more in this episode.

Note - if you aren't into metrics, physics and data then this might not be for you and feel free to go to another episode.

If you are into this stuff, then please keep listening on and share this with other run nerds! Rather than have you wait around for The 8 reasons why running should be considered i'll just give you a quick recap now

1. IMPROVE YOUR RUNNING ECONOMY
2. TO KNOW WHEN YOU’RE OVERTRAINING
3. KNOW WHEN YOU STOP IMPROVING
4. BOOSTs YOUR TRAINING SPECIFICITY
5. Helps you GET YOUR POWER TO WEIGHT RATIO CORRECT
6. UNDERSTAND PACE PER WATT
7. PACE PERFECTLY
8. SCIENTIFICALLY CHOOSE THE FASTEST SHOE FOR YOU !

So here’s what to expect in this episode;

• We’ll start off with a quick warmup to see where we are at in our current training
• Then get into the meat of this episode - running power
• Then end it with our episode question - would you rather focus on high cadence or longer stride length.

• Should You Run with Power - https://www.instagram.com/reel/CSH7d2Vhbw3/
• Top 8 Tips Instagram Post - https://www.instagram.com/reel/CSJOuFfBnCX/
• Stryde Run Power - https://www.stryd.com/en/
• Stryde Wind Tunnel Testing with DC Rainmaker - https://www.dcrainmaker.com/2019/06/testing-in-the-wind-tunnel-with-stryds-new-running-power-meter.html
• Garmin Run Power Algorithm (estimator) - https://www.youtube.com/watch?v=UzH6dZAVy4E
• Coros Run Power Algorithm (estimator) - https://support.coros.com/hc/en-us/articles/360048461372-How-to-train-with-running-power-on-your-COROS-watch
• Suggested episode to listen to next: 6 Tips to run your best 5k race
• Podcast Concept, Production and Marketing BY POD PASTE

• You are the most efficient person in the world at doing sports the way you do it. If I tried to copy you, I would be less efficient as you.
• You are the most efficient person in the world at doing sports the way you do it. If I tried to copy you, I would be less efficient as you.
• Power can be used in the lab to test to see how our output changes with different cadences and shoes.
• Power is a quicker feedback mechanism than heart rate

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Too many runners train in ‘the grey zone’, too fast for an easy run but too slow for a hard run. Nose breathing is a natural way to ensure your easy runs are easy, because you can not supply enough oxygen to the muscles if you run too fast.

A 2017 study published in the International Journal of Exercise Science showed breathing through your nose makes your heart rate higher than breathing through your mouth, at the same pace.

Yes, we go deep on this!

• How our current training is going
• The concept around how training actually makes you weaker
• How, why and when breathing through your mouth vs your nose works best and for what type of runner
• The dangers of nose breathing
• The great debate… caffeine or not before a workout?
• And a few more cool things to help you perform better in training, racing and life!

• "Training makes you weaker. Rest Makes you stronger."
• "Nose breathing is great because it helps you check that you aren't running too fast."
• "If you breath through your mouth, on hot dry days you will just have to accept that your mouth will be dry"
• "You have to make a choice - You can't say you want to breath through your nose and go quicker. It's one or the other."

Do you know anyone that can nose breath and still race fast?

• How much time should you really take off? https://www.trainingpeaks.com/blog/losing-and-regaining-fitness/
• Nose Breathing vs Mouth Breathing Article - https://www.runnersworld.com/training/a33993505/nasal-breathing/
• Mike's Instagram Post On Breathing https://www.instagram.com/reel/CQfLMoOD5OF/?utm_medium=share_sheet
• Mike Trees Coaching Services - https://nrg-coaching.com
• Mike Trees Instagram - https://instagram.com/run.nrg
• DLake Creates Instagram - https://instagram.com/dlakecreates
• Suggested episode to listen to next: Tips & Tricks to run fast and easy at age 60yo - https://dlakecreates.com/mike-trees-run-fast-and-easy-at-60/
• Podcast Concept, Production and Marketing BY POD PASTE

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

The 5k running race... It's a race most people in the running world are ver familiar with.

You've either started your run race career doing a 5k and graduated to a half marathon and up.

Or... if you're like me, you are focusing on running your fastest 5k...

But how do you get faster at the 5k?

Listen above and read below to find out!

In this episode, Mike gives all of the tips and tricks on running a fast 5k race.

• From - Strength and Conditioning Training
• to Dieting
• to How many and what types of runs you should do each week
• to Time trialing
• to Cross training
• and even touching on the all important sleep

• Mike Trees Coaching Services & Training Plans - https://linktr.ee/Run.nrg
• Mike Trees Instagram Post on the 6 tips for the 5k - https://www.instagram.com/reel/CPJl0kgD_tl/
• 5 obvious racing lesson that will immediately pay off - https://dlakecreates.com/5-obvious-racing-lessons-that-will-immediately-pay-off/
• Follow Mike Trees on Instagram - https://www.instagram.com/run.nrg/
• Follow Daren DLake on Instagarm - https://www.instagram.com/dlakecreates
• Suggested episode to listen to next: How to learn from your racing failures - https://dlakecreates.com/how-to-learn-from-your-racing-failures/

Contact mike and his team NRG-COACHING.com for more info

Like what you're hearing? Want to train and live consistently to do dope shit with your health and fitness?

Go here to be inspired and motivated on the regular!

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

27 years between races!! That's how long it took Mike Trees between his first Ironman Triathlon to his 2nd.

In this quick part 2 of 2 episode in following his Ironman journey we talk to him about the challenges before the race, what actually happened in the race, and what's up next for him.

Spoiler - he did it! He got first in his age group and 92nd overall with a time of 10 hours 31 minutes.

He did a 1 hour 13 min swim in very cold water (17 degrees celsius - and about 67 degrees farenheit)

Blazing - 5hour 24 min bike

And then somehow had enough in him after that to run a 3 hour 44 minute marathon with a very fast last 5k kick (he heard the 2nd place guy was catching up to him!)

It was a super challenging and cold day (Florida had the coldest weather they've ever had in over 100 years!)

Heads up - Mike was on a 6 hour drive back to the airport with pro triathlete Colin Norris and was able to jump on a zoom call with me between glitchy data connections. Apologies in advance for any minor technical issues.

Find out what happened and more on this episode of Trees & DLake

Mike Trees Official Ironman results - https://feathersprod.blob.core.windows.net/api-public/AE572A75-A8B1-414A-87B2-B8722269121B.pdf

Mike's race recap - https://www.instagram.com/p/CV9gd3gsZRc/

Mike's Ironman Shuffle - https://www.instagram.com/p/CV_gS96lj3h/

Colin Norris -https://www.instagram.com/colin.apbworks/

Dlake Creates Instagram - https://instagram.com/dlakecreates

Suggested episode to listen to next: How To get in the guiness book for Ironman triathlon with Mike Trees - https://dlakecreates.com/how-to-get-in-the-guinness-books-for-an-ironman-triathlon-with-mike-trees-and-dlake/

Podcast Concept, Production and Marketing BY POD PASTE

Contact mike and his team NRG-COACHING.com for more info

Like what you're hearing? Want to train and live consistently to do dope shit with your health and fitness?

Go here to be inspired and motivated on the regular!

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