The 1% Better Runner with DLake

Most runners get into running with the 26.2 mile, 42 kilometer marathon race as their end all be all.

Some runners hit the marathon and want to one up that and get to the 31mile, 50km ultra distance race

And others look at the going even further to race a 60 mile and even 100 mile trail run

But what happens when an ex-pro runner who focused on speed his whole life decides to break a guiness book world record on his 2nd Ironman Triathlon attempt?

In this episode, we go deep with Mike Trees on his 2nd Ironman attempt.

Almost 27 years ago he did his first Ironman distance race and because of a lot of things, never did considered doing another one until tomorrow!

• Why he took a 27-year long gap between the Ironman
• How and why olympic distanced triathletes move up into the ironman distance
• How he's feeling about his race tomorrow
• His epic Spain Covid DIY Marathon story
• What training he's done different
• What will happen if he doesn't get his projected time
• And Much more

Kristian Blummenfelt, Men's Olympic gold medalist in Triathlon 2020 Toyko - https://www.instagram.com/kristianblu

The history of Triathlon - https://en.wikipedia.org/wiki/Triathlon

Ironman Average Finishing Times - https://www.runtri.com/2011/06/how-long-does-it-take-to-finish-ironman.html

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

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.

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/
• Podcast Concept, Production and Marketing BY POD PASTE

This episode is brought to you by NRG - Coaching which is Mike Trees' coaching service. Mike coaches beginners to pros and all levels in between.

No one is too fast and no one too slow. THEY just want a desire to learn and improve.

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? Sign for our newsletter "Three Thing Thursday". 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!

See acast.com/privacy for privacy and opt-out information.

If you're a serious and committed endurance athlete like me, you've got your a race, your b-race and even c races planned throughout the year.

But how do you optimise a c race in your training and the same c race theory into your everyday life?

Find that out and more in this episode of DLake Creates.

In this episode my every now and then co-host Phil and I go a bit fringe and niche. We discuss something that I haven't heard discussed enough —- The C Race!

For a real-world example - Let's take my half marathon distance virtual DIY race (or whatever you want to call it).

I wanted to test my fitness, get a decent half marathon time under my belt for the year (to keep my annual half marathon streak going), and also gain fitness to run my best in an upcoming 5k time trial for the year. Very ambitious but also very doable.

The half marathon strategy of racing it like a c race was perfect because I wanted to maximise my aerobic gains, not burn myself out (staying aerobic helps) and then slide into sub-threshold pacing to help get my lactic acid system ready for the demands of the 5k coming up.

A few things you will learn from this episode;

• Phil discusses the article he wrote on this
• how to not treat every race and hard work as a smash war fest
• Phil's mindset on C races and how it will help you race and live better
• The beauty of thinking like a scientist and embracing failure
• Fixed mindset vs growth mindset
• and more!

• Phil Cross - C Race -https://philcross.net/coaching/c-races/
• Carol Dweck - Mindset - https://www.amazon.com/Mindset-Updated-Carol-Dweck/dp/147213995X/ref=asc_df_147213995X/
• James Clear - How your beliefs can sabotage your behaviour - https://jamesclear.com/fixed-mindset-vs-growth-mindset
• James Clear - 3 Stages of failure in life - https://jamesclear.com/3-stages-of-failure
• Suggested episode to listen to next: The most powerful way to think for endurance sport gains - https://dlakecreates.com/the-most-powerful-way-to-think-for-endurance-sports-gains/

• C Races are a cautionary tale to not get swept up in the competition of things. Just chill out and treat the training, testing and fun races as exactly what they should be.
• Testing and having permission to fail is important. If you treat failure like a scientist then you want to fail. Failure gives you more data points to prove or disprove your hypothesis
• When you don't treat your c race as a low priority you might end up optimising for the wrong thing
• People with a fixed mindset typically don't enjoy losing. They don't see failure as feedback.

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

Every month (ish) We'll put three perfectly created and curated things in your inbox. Sign up for our newsletter "Three Thing Thursday" now - http://dlakecreates.com/ttt

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

10 years ago you couldn’t tell me I would be able to run for 2 hours without eating. Now I can do that every day. I fell in love with training while fasted… to the point where I started to slightly crack at the seams a bit.

After midday headaches and general life bonking I knew something was up. So after some accidental googling, I found out that my electrolytes were low due to my high sweat rate.

Problem solved? Maybe… listen on to find out if intermittent fasting is something you should incorporate into your training for benefits.

Read my story about intermittent fasting and training here

In this episode, I attempt to answer the very individual question if intermittent fasting during training is the right way to train.

It’s not as black and white of an answer as I thought and I brought on Bachelor of science nutritionist, ultra runner and all-around super cool food lover, Angela Rockson.

And (through the powers of the internet) she came all the way from London, UK to help me figure this out!

What You'll Learn

• Should you consider running and intermittent fasting in your training?
• What I did that I learned from around that
• What supplements runners should and shouldn’t use
• The importance of Iron and electrolytes for endurance athletes, esp women.
• The complexities of your metabolism and how what food you eat together influence your weight loss or gain
• Her strong purpose and desire to help the black community understand diet and nutrition
• A bit of the history of how we got here with supplements, and more!

Links

• Using fasted training to improve health and fitness- https://dlakecreates.com/salt-was-the-answer/
• Keto & Cardio (Mark Sisson on taking more electrolytes when in deep Keto/fasted states) https://www.marksdailyapple.com/keto-and-cardio/
• Intermittent Fasting for Runners - https://marathonhandbook.com/intermittent-fasting-and-running/
• Difference between a Dietician and Nutritionist - https://www.publichealthdegrees.org/careers/become-registered-dietitian/dietitian-vs-nutritionist/
• Angela's Linkedin - https://www.linkedin.com/in/angela-rockson-8163bb29/ & Angela's Instagram - https://www.instagram.com/topaz_fitnutri/?hl=en
• Podcast Artwork Photo's by Frank De Silva - https://www.instagram.com/frankdasilva/?hl=en
• Podcast Concept, Production and Marketing BY POD PASTE

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

So... what is affecting you from getting the optimal rest recovery and sleep that you need to perform your best?

In this episode, I'm joined by my every once and again co-host Phil Cross.

We entertain, educate, and inspire you through personal stories and studies of how proper recovery can help endurance athletes run faster, fight off sickness, and overall improve the rest of their lives (you know the whole fitness as a metaphor for life)

Be sure to subscribe, rate, comment and share this podcast and tell your friends that would love something like this.

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

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

Bodybuilders and endurance athletes are not the same type of person. They usually identify with things that are polar opposite. From their training to their nutrition and even how they compete - there is nothing in common.

My guest on this episode Seth Baird aka Mindfulrunz (on Instagram) has chosen to go from the identity of a hardcore bodybuilder and transform into an endurance runner. It took him a while but when I asked him if he was a runner, he without hesitation, said yes.

If you want to learn how to upgrade your identity to create new running habits, then you should listen to this episode

What you will learn

• Why he prefers running 400 repeats over longer distances
• What being a black endurance athlete means to him
• The mental transition from bodybuilder to runner
• His identity shift into a runner's mindset
• Similarities between bodybuilding and running
• Where his name Mindful Runner came from
• And much more!

More On Seth Baird

• Endurance Runner based out of Charlotte, North Carolina, USA
• In a past life was a hardcore bodybuilder
• He founded Athlos CBD to help athletes with recovery.
• The guy is one of the most positive and optimistic runners I know on Instagram - so much so that his quote in his IG bio is "Smile while you still have teeth"
• Occupational Therapist by day and Father of one daughter at night

Notable Quotables

• "When you see people in nursing homes in their 40s and 50s because of health concerns that probably could have been preventable - that scares you into continuing to run"
• "I love it when your lungs are screaming and you are at the breaking point. It makes you feel alive, it feels good, and it feels like I'm doing something."
• "I oftentimes run too fast and don't listen to my body. Coming from bodybuilding to running - with bodybuilding you push through barriers. If you muscles are screaming you push through 3 or 4 more sets. With running you can't approach it like that"

Links & Learnings

• Seth's Instagram - Midfulrunz
• Seth's 50k Run in 5 Hours
• More about Seth in General [Podcast Episode]
• Seth Back In Bodybuilding Days

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

Seth Biard tells us what makes him healthy, wealthy, creative, and wise in this 2nd part of a 2 episode series.

Listen to part 1 to find out how upgrading your identity will help you form new running habits.

About Seth Baird

• Endurance Runner based out of Charlotte, North Carolina, USA
• In a past life was a hardcore bodybuilder
• He founded Athlos CBD to help athletes with recovery.
• The guy is one of the most positive and optimistic runners I know on Instagram - so much so that his quote in his IG bio is "Smile while you still have teeth"
• Occupational Therapist by day and Father of one daughter at night

Links & Learnings

• Seth's Instagram - Midfulrunz
• More about Seth in General [Podcast Episode]
• Seth Back In Bodybuilding Days
• How To Upgrade Your Identity Through Intentional Habit Change (Accompanying Blog Post)
• Finding your recovery blind spots | How sleep & rest can make you a better human [Master of Some - Podcast Episode]
• Charlotte Run Club
• Seth's Coach Matt Chittim (Rambling Runner)
• How to [Almost] Meditate While You Run

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. Setting goals, forming habits, and organising your life isn't easy. Let us help you because you haven't reached your peak, yet!

Sponsor : Three Thing Thursday

Do you 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. 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 want to reframe racing failures as lessons learned then you should listen to this episode.

Some endurance athletes say “failure is not an option”. If you’ve ever attempted to do a race or event that was slightly ambitious, I would argue that a failure is an option. In my head, I’ve redefined failure to mean all of the ways to not do something. Or in other words “lessons learned”.

Every mistake, misstep and failing moment is a stride towards triumph.

In this episode, I’ll show you a few race lessons I learned that will help you crush your next running or endurance event.

I'm bringing in a previous guest and endurance sports enthusiast - J mike Remy or as he calls himself now "Remy B Reel". He will help me highlight some really interesting findings around my last few races. We did a live video event on his series "Adjust Adapt Achieve" a short time ago and I thought it would be cool to chop up the audio and re-hash it in a dynamic way that helps tell this story better.

The 5 key takeaways from my convo with Remy were;

Takeaway 1 - Reframing running my fastest 5k time to my best 5k

Here I talk about the spectrum of what you have to work with. This spectrum is similar to the cards you're dealt or the crayon box colors you got. You just gotta work with what you have. Here's more on that.

Takeaway 2 - The Twenty 1% changes

Here I go deep on the nitty-gritty of the 1% changes and upgrades that I did months, weeks, and days before my race. Nutrition, sauna, dynamic warmup/drils/plyos, etc.

Takeaway 3 - Addition and subtraction

I know that sounds like word salad but stay with me on this.

When you take things away you strip things down to it's core. I call this essentialism.

My maximal brain tries to live a minimal life, so this was my take on it but through the lens of racing

Takeaway 4 - Use Data - Then ignore it and trust the process

Using data, trusting it, but at the end of the day listening to your body because sometimes the data you give the algorithms is wrong. That's why coaches are important.

The human touch is necessary with all machines, algorithms, data and formulas.

Without the human, it's just data. with the human and the data/tech you become superhuman.

Takeaway 5 - Running Virtuous Cycle

This is my fun take on creating a model, frame and lens that can help us see things better in our training and specifically running.

Links

• Adjust Adapt Achieve with Remy B Reel (Youtube Live Video) - https://youtu.be/77K504FGRnA
• War Juice- https://dlakecreates.com/drink-war-juice-race-faster/
• Sauna - https://runnersconnect.net/sauna-running-performance/
• Don't Cut Caffeine The Week Of a Race - https://www.caffeinebullet.com/post/should-you-cut-out-caffeine-before-a-race
• DLake Creates - https://DLakecreates.com

Quotables

• "Using data, trusting it But at the end of the day, listening to your own body."
• "If you're injury-free you can run more. If you run more you get faster."

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

If you want to learn how to use your own curiosity for endurance sports gains - then you should listen to this episode

Curiosity is something that is double-edged in our society. People that are curious are usually people that do a lot and don't stick to one thing. In our specialist world, that tends to not be favourable.

Andia Winslow, who is the definition of a generalist/Jack of all trades/Master of Some has proven that perfection with pursuing just one thing isn't the best way for some people.

What You Will Learn

• About her ability to tell stories by coaching NYC marathoners and doing voice-over work
• Her drive around being an endurance athlete and health n fitness ambassador
• How a professional golf career failure turned into a career in voice over
• The Seven Physical Movements of Life
• Having Orgasms, Eating Ice Cream and Winning A Million Dollars (all at the same time)

About Andia Winslow

Andia believes that “the best experiences are those that are shared” and has been recognized globally for her fitness activism in the creation of innovative movies that encourage heart health, proper consumption, injury prevention and total athletic development.

Andia’s work has been featured by The New York Times, CNN, Forbes, Shape Magazine, Black Enterprise, Heart & Soul Magazine, USA Today, The Chicago Tribune, Health Magazine, Headline News, Weight Watchers, Self Magazine, Bloomberg Business Week, ESPN.com and Mashable.com which, with more than 40 million hits per month, is the “top news source in social and digital media, technology and web culture.”

Master Of Many

• Olympic Level Track & Field Athlete
• New York City Marathon Coach
• Pro Golfer
• Voice Over Actor (Has voiced international campaigns for Nike to name a few)
• Yoga Instructor/Personal Trainer/US Olympic Skeleton Competitor
• Fitness...

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

Andia Winslow tells us what makes her healthy, wealthy, creative and wise in this 2nd part of a 2 episode series.

Listen to part 1 to find out how to use curiosity to help yourself train and run better!

About Andia Winslow

Andia believes that “the best experiences are those that are shared” and has been recognized globally for her fitness activism in the creation of innovative movies that encourage heart health, proper consumption, injury prevention and total athletic development.

Andia’s work has been featured by The New York Times, CNN, Forbes, Shape Magazine, Black Enterprise, Heart & Soul Magazine, USA Today, The Chicago Tribune, Health Magazine, Headline News, Weight Watchers, Self Magazine, Bloomberg Business Week, ESPN.com and Mashable.com which, with more than 40 million hits per month, is the “top news source in social and digital media, technology and web culture.”

Master Of Many

• Olympic Level Track & Field Athlete
• New York City Marathon Coach
• Pro Golfer
• Voice Over Actor (Has voiced international campaigns for Nike to name a few)
• Yoga Instructor/Personal Trainer/US Olympic Skeleton Competitor
• Fitness & Health Model
• Queen of Calisthenics & body strength/flexibility/mobility
• Published author & Philanthropist
• Born in Alaska - Raised in Seattle
• Master Certified personal trainer - NASM, ISSA, Ortho-Kinetics, A bunch of fitness brands equipment
• Graduated from Yale (IVY League)

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