The 1% Better Runner with DLake

The endurance sports season is about to get into full gear in both the northern and southern hemisphere. So we want to share with you how to get a mega huge boost in your performance with a drink that we both use personally.

In this episode, we break down WAR JUICE! It actually works (yes scientific studies have proven the benefits and I've seen the gains myself), it tastes great, and it makes you feel like you are drinking blood from a sci-fi movie or something.

The three main ingredients are Tart Cherry Juice, Cordyceps Mushroom, and Beetroot juice. Since the airing of this episode I've enhanced it by adding in unflavoured BCAAs (4-8mg) and creatine monohydrate (3-5mg).

What You Will Learn

• Whats in the drink and why each ingredient is so damn powerful
• How to use it
• When to use it
• Where to get the ingredients
• What the studies have shown of the power of each ingredient
• How Beetroot juice actually works in aiding your next PR
• And Much More!

Episode Links

https://dlakecreates.com/war-juice/

• Tart Cherry Juice Benefits in training/racing - https://journals.lww.com/americantherapeutics/Fulltext/2018/04000/Pilot_Study_of_the_Tart_Cherry_Juice_for_the.2.aspx
• Cordyceps Mushroom/Sinesis benefits - https://firstendurance.com/cordyceps-endurance-performance/
• Beetroot juice benefits - https://www.runnersworld.com/nutrition-weight-loss/a20077395/beet-juice-shots-for-performance/
• Related Blog Post Article: Salt Was The Answer - https://dlakecreates.com/salt-was-the-answer/
• Suggested episode to listen to next: Race Week Nutrition - https://www.dlakecreates.com/masterofsome/episode/race-nutrition/
• Podcast Concept, Production and Marketing BY POD PASTE

Episode Quotes

• Mix a bunch of ingredients together, shake it up and you feel like you're ready to fight somebody - Phil Cross
• Listen to this podcast, drink war juice, get a bunch of sleep and you'll win gold medals
• The power of beetroot juice lives in the nitrates which improve blood flow to the muscle.

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Sometimes running your best might not be your fastest. I had a very chill and deep conversation with a runner's life podcast host, The Marathon Marcus.

Ironically enough, his podcasting skills enabled him to poke some holes at some of my questions and assumptions. I love this and personally learned a lot from it. Speaking of learning... listen now to learn more!

What You Will Learn

• Embracing the variables that happen in a race and view them as a better experience
• Why time goals shouldn't be everything
• Deep explanation of his rented fitness analogy
• How his podcast dispels the myth of what a runner's life really is
• Why viewing wherever you are as a potential spectrum (example - if you are injured, just try to be your best as an injured runner. Don't compare yourself to the most fit and healthy version of you. That's not fair and will lead to disappointment and stress.
• And Much More

About Marathon Marcus, A Runner's Life Podcast

• Abbot World marathoner majors 6-star finisher - That's doing London, Tokyo, Berlin, Chicago, Boston, and New York Marathons
• He's taken off over 40% on from his first marathon time of 4:55 down to 2:56
• On his running podcast, he's interviewed some big running names like Seth James De Moore, Kelly On the Run, Ben Parkes, Joe Grey, Charlie Dark just to name a few.
• He co-founded 'The Black Trail Runners' which is looking to bring off-road trail awareness to BiPOC runners.
• And when Marcus isn't running, he's a father of 2 kids.

Episode Quotes

• "I don' think you ever get the marathon right. It's more like, how much do you really want it?
• "The more I've been able to embrace the unpredictability of the marathon, the better the experience it's become."
• "You're healthy. You have two legs. You can run. It's about gratitude and appreciating where you are."
• "Fitness is rented. A lot of people run on credit that they owe. That's when the landlord goes "Where's my money?"
• 
  

Episode Links

• MarathonMarcus.com - https://marathonmarcus.com/
• Marcus' 6-star world marathon journey - https://marathonmarcus.com/2020/07/19/my-six-star-world-marathon-journey/
• Marathon Marcus Instagram - https://www.instagram.com/themarathonmarcus/
• Black Trail Runners - https://www.instagram.com/blacktrailrunners
• Suggested companion read - What's the point of racing - https://dlakecreates.com/racerecapmar2018/
• Podcast Concept, Production and Marketing BY POD PASTE

Original Music Used Here

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Most people have 2 speeds; fast or slow. What if I told you that everyone needs a third speed - a middle gear. Think more of a 4 out of 10 rather than 6 out of 10

Studies have shown that training at 65% of your maximum output allows you to go faster using little energy. Life is the same.

In your day to day - go shift into your 4 out of 10 gear. This will help you to stay fresh while seeing incremental and sustainable gains.

Then your ready for whatever challenges the world WILL bring!

What You Will Learn

• What speed is perfect? That middle gear baby!
• What is it? It's finding a middle gear to operate from endurance sports in life.
• Why is it important? You can sustain this pacing for long periods of time without low burnout.
• How can you implement it? Trial and error by finding out what is too slow, one end and what is too fast, the other end.

Episode Quotes

• "PEOPLE EITHER RUN TOO FAST OR TOO SLOW. FIND THE MIDDLE SPEED THAT'S SUSTAINABLE, FOR LIFE."
• "IF EASY IS 60%, STEADY IS 70%. YOU SHOULD BE ABLE TO HOLD A CONVERSATION AT THIS PACE." - Anna Harding
• "FIND THE MIDDLE AREA WHERE YOU STRESS YOURSELF ENOUGH FOR GAINS, BUT CAN COME BACK FRESH THE NEXT DAY, WEEK, MONTH AND YEAR."
• "Slow it down: in training, work, and even relationships. Find your Too Much and too little limits - that sweet spot is the perfect gear."

Episode Links

• MAF Running - https://philmaffetone.com/method/
• Seth James Demoor - The medium-long run - https://www.youtube.com/watch?v=GdjF4arPMnA
• Anna Harding - The Running Channel - https://www.youtube.com/channel/UCX7dV4OPDSutwMUauSD5AAA
• Effortless By Greg McKweon - https://gregmckeown.com/books/effortless/
• Suggested episode to listen to next: My Endurance Backstory to help you train better - https://dlakecreates.com/use-my-endurance-sports-back-story-to-train-smarter
• Podcast Concept, Production and Marketing BY POD PASTE

Original Music Used Here

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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!

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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

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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.