The Extramilest Podcast

Watch this full interview on YouTube here https://youtu.be/BN6npli_6Kg

In our recent conversation, Julianne Dickerson (Strava), Bill Callahan (Strava) and Andy Hooks (Strava), who are no strangers to a challenge, discuss how 2020 has been for them; how the pandemic has impacted their race plans, what adaptations have been made as a result of cancelled events and what possibilities that have opened up, too.

We consider what the future might look like for training and racing, as well as any learnings or new perspectives our guests may take with them.

We also talk about:

• dealing with injury, working towards goals and finding other activities when training is inhibited or not possible.
• reacting to cancelled or postponed events and maintaining consistency.
• Julianne directing her first race, a Boston qualifier in Anchorage, Alaska.
• Andy's experiments with fasting, junk food and 100% low heart rate training.
• Bill reflects on what this period has done for him and his running. He talks about the importance of support, from family and friends, as well as choosing what type of runner you want to be.

This podcast was brought to you by PATH projects, my favorite running clothing that I wear every day. Find out more at https://pathprojects.com/

LEARN MORE ABOUT MAF SPECIFIC RUNNING PROGRAMS:

• Marathon PR Training Program: http://www.marathonprprogram.com/
• 5K to Half Marathon Program: http://www.5ktohalfmarathon.com/

Julianne Dickerson:

• Strava - https://www.strava.com/athletes/20649839
• Extramilest Show - https://youtu.be/ulw1CDg6kj0

Andy Hooks:

• Strava - https://www.strava.com/athletes/23698843
• Extramilest Show - https://youtu.be/7E42JpTL4Js

Bill Callahan:

• Strava - https://www.strava.com/athletes/14456219
• Extramilest Show - https://youtu.be/yC0SlzmF3Ig

Find me, Floris Gierman, here:

• Strava - https://www.strava.com/athletes/florisgierman
• Instagram - https://www.instagram.com/extramilest
• Extramilest website - https://extramilest.com
• Podcast - https://extramilest.com/podcast/
• Extramilest Facebook Group: https://bit.ly/2M3qP40

READ ALL DETAILED SHOW NOTES AT:

http://extramilest.com/greatest-running-lessons-for-2020-and-2021-extramilest-show-37

Full video is available here: https://youtu.be/v9JNb3RavLM

Albert Shank (https://www.strava.com/athletes/26803675) has 25+ years of running experience. He has learned many things over the years about ways to become a stronger, healthier and happier athlete.

Recently he celebrated his 52nd birthday by running 52km in the Grand Canyon, pure joy. In this conversation we discuss many of his learnings and experiences with running over the years:

• His early years and progression through races; learning about pacing, hydration and nutrition.
• Dealing with extreme heat in Arizona; running up and down hills, slowing down.
• MAF training and improved performance.
• Working at 80% low intensity, versus obsessing over pace and time, all of the time.
• Transitioning from road to trail, time to perfect your combat roll!
• Approaching training from a health perspective; for running, eating as much real food as possible
• Maintaining a good strength training program.
• Setting goals or challenges in a pandemic and having fun with it.

All show notes: https://extramilest.com/36

I'm hiring a video / podcast editor for the Extramilest Show. Learn more and apply at https://extramilest.com/editor

FIND ALBERT SHANK HERE:

• Strava: https://www.strava.com/athletes/26803675
• Maffetone Method Facebook Group: https://www.facebook.com/groups/1452390158396719
• Extramilest Facebook Group: https://www.facebook.com/groups/209003219602686

FIND ME, FLORIS GIERMAN HERE:

• Marathon PR Training Program: http://www.marathonprprogram.com/
• 5K to Half Marathon Program: http://www.5ktohalfmarathon.com/
• Strava - https://www.strava.com/athletes/florisgierman
• Instagram - https://www.instagram.com/extramilest
• My website - https://extramilest.com
• Podcast - https://extramilest.com/podcast/
• Extramilest Facebook Group: https://bit.ly/2M3qP40

Kathryn and Jennifer Geyer have experienced their fair share of challenges and frustrations with MAF low heart rate training. On their first MAF test, they had to slow down to a 13:21 min / mile (8:04 min / km) at a heart rate of 142. This was much slower than their previous running paces.

It is very common for athletes to question if this training approach is right, because initially the pace to run (or walk) is much slower than their "normal" running pace.

The frustration levels were high at times, yet small gradually improvements and positive changes became noticeable as they trained for their first marathon...

In our recent conversation, Jennifer and Kathryn share:

• their experiences of MAF training, leading to improvement and increased believe this method could work.
• relocation, climate adjustment and Covid-19 impact on their stress levels, mindset and their first marathon.
• differing experiences in their first marathon and looking ahead to future races.
• an evolution in their running, staying with the process, reaping the benefits of that investment and experiencing running on a more sustainable and joyful level.

Kathryn and Jennifer are both part of the Marathon PR Training Program. For more info and to join the program, check it out here: http://marathonprprogram.com

Join our FREE Zoom training soon to learn about 3 Proven Lessons to Improve as a Runner. Seats are limited, register here: https://5ktohalfmarathon.com

FOR ALL SHOW NOTES: https://extramilest.com/35

FIND KATHRYN AND JENNIFER GEYER HERE:

• Facebook: https://www.facebook.com/groups/workabilityinc/
• Strava Kathryn: https://www.strava.com/athletes/47096867
• Strava Jennifer: https://www.strava.com/athletes/47768087

FIND FLORIS GIERMAN HERE:

• YouTube - https://www.youtube.com/florisgierman
• Strava - https://www.strava.com/athletes/1329785
• Instagram - https://instagram.com/extramilest
• My Training Course - https://extramilest.com/marathon/
• Facebook Group - https://www.facebook.com/groups/209003219602686

"I was holding on to a light pole, because with every movement I would cramp. Literally my ear was cramping." - Duc Trần

This full video interview with running clips is on YouTube at https://youtu.be/f8hbzN6v_8I

Duc Trần (Strava) doesn't seem to do things by halves. From entering his first triathlon and first marathon within an Ironman competition, to a full-on CrossFit background, he had made great gains indeed. However, through injury and feeling broken at the end of events, Duc researched and discovered MAF training and subsequently enrolled in the Marathon PR Program.

When the Boston Marathon 2020 was postponed, Duc decided to try to crack a sub 3 hour marathon by running a solo marathon. Floris joined him to document his journey.

In this conversation we take a deep dive into his marathon training and how he was finally able to run his first Sub 3 Hour marathon.

Hope you enjoy this conversation with Duc!

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IS THE MARATHON PR PROGRAM RIGHT FOR YOU?

I just added 15 new video stories from members of the Marathon PR Program. You can learn their lessons, their challenges, takeaways and incredible improvements here: https://extramilest.com/marathon/

There has never been a better time to become a stronger, healthier and happier athlete. Watch this quick video and join the movement today as a Marathon PR Member.

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FIND DUC TRAN ON STRAVA: https://www.strava.com/athletes/21836302

Links and tools mentioned:

• Duc's 2:56:12 Marathon on Strava
• Marathon PR Program
• Garmin Forerunner 945 (watch)
• Garmin heart rate monitor (chest strap)
• Hoka running shoes
• Hoka Clifton shoes
• Nike Next% shoes
• MAF test

FIND FLORIS GIERMAN HERE:

• YouTube - https://www.youtube.com/florisgierman
• Strava - https://www.strava.com/athletes/1329785
• Instagram - https://instagram.com/extramilest
• My Training Course - https://extramilest.com/marathon/
• Facebook Group - https://www.facebook.com/groups/209003219602686

FOR ALL SHOW NOTES: https://www.extramilest.com/34

Mike Ko, aka Kofuzi (IG | YouTube) is in his own words "a non-elite road runner who vlogs about marathons, half marathons and being a non-elite". He is a father of two young kids, based in Chicago.

Kofuzi shares his journey with MAF low heart rate training, the world of vlogging, some of his favorite training and racing tools, as well as family life and adjustments made around the current Coronavirus.

When he started with MAF training, he initially had to slow down from a 7:30 min / mile (so 4:39 min / km) on his regular runs to a 11:00 to 11:30 min / mile (7:08 min/km) at MAF. Yet over time he has been able to shave several minutes per mile at the same HR. There are no sponsors for this podcast. If you are looking for a running training program, focused on low heart rate training and some higher intensity workouts, check out my training program. This is not only for marathoners. Right now is a great time for base building especially when you're running mostly solo. More info at www.extramilest.com/marathon All show notes from this episode can be found at www.extramilest.com/33 I apologize for some parts of this interview with poor audio & video, unfortunately Zoom and Skype experienced some glitches that seems more common these days, but we made it work. Hope you enjoy my conversation with Kofuzi! --- FIND KOFUZI HERE:

• YouTube - https://www.youtube.com/kofuzi
• Instagram - https://www.instagram.com/kofuzi
• Strava - https://www.strava.com/athletes/20649629
• Twitter - https://twitter.com/WordOfKo
• Facebook - https://www.facebook.com/kofuzi/

FIND FLORIS GIERMAN HERE:

• YouTube - https://www.youtube.com/florisgierman
• Strava - https://www.strava.com/athletes/1329785
• Instagram - https://instagram.com/extramilest
• My Training Course - https://extramilest.com/marathon/
• Facebook Group - https://www.facebook.com/groups/209003219602686

LINKS AND TOOLS MENTIONED:

• Hal Higdon training plan
• Jeffrey Silver – Extramilest interview
• Low heart rate training – after 100miles (Kofuzi video)
• Maffetone – Extramilest resource
• Polar Vantage V
• Polar Flow
• Suunto heart rate belts
• Polar heart rate sensors

SHOW NOTES

• Kofuzi's background / bringing up the rear / pole vault [3:40]
• Couch to marathon! done that, thanks and… stop [6:30]
• Getting back into running [10:35]
• Changing-up training / new marathon goals [13:50]
• Training on Nike Team / endurance vs speed work [16:25]
• Jeffrey Silver, Dr. Phil Maffetone [18:40]
• First 100 miles of low HR training [19:50]
• Optical HR monitor vs chest HR strap [22:15]
• The motivation to keep trying / new goals [23:40]
• Progress in low HR training [25:30]
• To the present [28:00]
• MAF formula [31:45]
• Sleep and stress as factors to training and running [33:00]
• Training volume [34:25]
• More on sleep - as a recovery tool [36:15]
• Making it all happen – parenting, training, creating content [41:10]
• Current context of Coronavirus [44:05]
• Running tools (watch, heart rate monitor) [47:10]
• HR training in relation to physical and weather conditions [50:55]
• Needing the bathroom [52:10]
• Training adjustments relating to cancelled events [54:15]
• Ways to boost immune system in current health climate [57:40]
• Run more! Base building [59:50]

What was your favorite quote or takeaway from this episode? I would love to hear from you in the comments on YouTube.

"People train too hard on their easy days and not hard enough on their hard days."

Taren Gesell aka Triathlon Taren (IG | YouTube) started out playing baseball, skateboarding and Curling competitively. After finding Triathlon at University he went on to become an All-World Ironman triathlete, IRONMAN U Certified Coach and ISSA Certified Specialist in Sports Nutrition.

In this interview, Triathlon Taren gives us an honest and entertaining account of his beginnings, having an apparently typical Curler's lifestyle, through the trials which led him to compete in sprint, Olympic and half-Ironman races and to help many amateur triathletes with healthy lifestyle and triathlon training tips.

We discuss MAF heart rate training for triathletes, power meters for running and cycling, a periodized training approach, low-ish carb nutritional approach and much more.

This episode is brought to you by PATH projects running apparel. My go to running gear are the Graves PX 7" shorts, paired with the Tahoe 5" baseliners and Cascade Shirt. The shorts have plenty of pocket space to carry my phone, gels, keys, ID etc without any bouncing. More info at PATHprojects.com.

Hope you enjoy this conversation with Triathlon Taren!

What was your favorite quote or takeaway from this episode? I would love to hear from you in the comments on YouTube.

Find Triathlon Taren here:

• Triathlon Taren website
• Twitter
• Facebook
• Instagram
• YouTube

Links and tools mentioned:

• Triathlon Taron - website
• Triathlon Taron - podcasts
• Triathlon Taron - YouTube
• Team Trainiac
• Oura ring
• Dr Dan Plews
• power meters
• Jim Vance - Run with Power (book)
• Triathlon Swimming Foundations book by Taren
• Triathlon Bike Foundations book by Taren

Show notes:

• From No-Triathlon Taren to Triathlon Taren! [5:15]
• First race experience [7:50]
• The road to improvement, training with more intent [9:36]
• Polarized training method / Taren's three lives of training [11:50]
• Right heart rate training zones for Triathletes [14:50]
• Integrating low heart rate training with swimming [18:30]
• Switching to a Periodized training approach [20:25]
• Slowing down – a big blow to the ego? [24:35]
• Managing overall level of physical stress [27:10]
• Taren on Dr Dan Plews and heart rate variability [28:30]
• Use of tools [31:35]
• Impact of sleep and other factors on heart rate variability [32:55]
• Power meters for running as an additional source of data [35:10]
• Measuring performance data as a guide to workouts [37:40]
• Nutritional approach / carbs and fat: source and appropriation [38:45]
• Commonalities is training mistakes [43:40]
• Team Trainiac [44:30]
• Dividing time / doing fewer things, but the right things [48:10]
• Journal as a tool [50:05]
• Running Foundations.. works in the pipeline [52:00]
• Train at a lower heart rate – chill out and you'll have a much better time [53:30]

You can find me, Floris Gierman, here:

• Strava
• YouTube
• Instagram
• My Training Course - The Marathon PR Program
• Weekly newsletter with Running Tips and Racing Strategies
• Podcast
• Facebook (Extramilest Group)

"There is so much fear, and perhaps rightfully so, about COVID-19. And, what if... If we subscribe to the philosophy that life is always working out for us, that there is an intelligence far greater than humans at work... That all is interconnected. What if... this corona virus is here to help us? To reset. To remember. What is truly important. Reconnecting with family and community. Reducing travel so that the environment, the skies, the air, our lungs all get a break." - Gurpreet Gill Gurpreet Gill is an intuitive energy healer and breathwork practitioner. Through her own experiences, she has become specialized in healing from trauma in a variety of ways. On The Extramilest podcast I speak with different guests about ways to become a stronger, healthier and happier athlete and human being. The mindset and stress management are important elements of this, especially right now. Due to the Corona Virus outbreak that impacts everyone, I wanted to have a conversation about stress, uncertainty, trauma and also the opportunities and the positive impact that can come out of all of this. Last week I came across a beautiful poem written by Gurpreet Gill that was powerful and thought provoking. I knew our paths were meant to cross. Hope you enjoy our conversation that will start off with her poem. FIND GURPREET GILL HERE:

• Website - gurpreetkgill.com
• Instagram - @consciousbreathworkwithg
• Facebook - @breathworkforhealing
• Book a 1 on 1 session: gurpreetkgill.com/schedule/

SHOW NOTES

• Gurpreet reading her "What if" poem [1:00]
• Floris perspective of the Coronavirus unfolding [6:30]
• Gurpreet's perspective of the Corona Pandemic and change is on the way [8:20]
• How two near death experiences helps Gurpreet understand trauma [11:25]
• How she sees control being stripped and how people can get through it [24:10]
• What Floris has noticed in the behavioral change of society in a short period of time [28:30]
• How everyone deals with this situation in their own way [34:45]
• How Floris experienced the first 2 weeks of the Corona pandemic outbreak [37:17]
• How Gurpreet transitioned from Fight, Flight or Freeze mode to becoming into the present mode [40:20]
• Going from taking photos from everything and actually being fully present [44:00]
• Asking for help [48:00]
• We are going to look back at the next few months for the rest of our lives [51:00]
• Dealing with fear and an invitation of healing [56:30]
• Breathing exercise when you are noticing you are feeling stressed [58:00]
• Things Floris noticed with his resting heart rate and MAF heart rate for a few days [59:30]
• Mind, body, spirit connection [1:01:40]
• How to connect with Gurpreet for a 20 - 30 minute session [1:05:05]

FIND FLORIS GIERMAN HERE:

• Strava
• YouTube
• Instagram
• My Training Course - The Marathon PR Program
• Weekly newsletter with Running Tips and Racing Strategies
• Podcast
• Facebook (Extramilest Group)

Lately I have been fascinated by the breath and various breathing techniques while running and sleeping. I have been experimenting a lot, inspired by Patrick McKeown, a breathing expert from Ireland.

Having suffered with chronic asthma and nasal breathing difficulties for over 20 years, Patrick McKeown studied the Buteyko Breathing Method at the Buteyko Clinic, Moscow, Russia. As a breathing expert, Patrick has helped many people overcome similar issues to his own and has worked extensively with athletes.

His latest book, The Oxygen Advantage, aims to improve sports performance by addressing dysfunctional breathing patterns and simulating high-altitude training.

In today's conversation we take a deep dive into the effects of mouth and upper-chest breathing on the body and the benefits of nose-breathing in running and daily life.

DISCLAIMER: Never do breath-holding if you are pregnant, if you have any serious medical conditions such as high blood-pressure, cardiovascular issues, kidney disease, cancer, etc.

This episode is brought to you by PATH projects, my favorite running gear. These are the only running shorts, liners, shirts and hats that I wear. The gear ships worldwide and is only available at PATHprojects.com.

🚨Enter for a chance to win the book The Oxygen Advantage. What was your favorite quote or takeaway from this episode? I would love to hear from you in the comments on YouTube.

Watch this full interview on YouTube.

FIND PATRICK HERE:

• Twitter
• Facebook
• Instagram
• Oxygen Advantage website
• YouTube
• LinkedIn
• Podcasts

LINKS AND TOOLS MENTIONED (includes affiliate links)

• The Oxygen Advantage (Book)
• nasal dialator
• Cottle's maneuver
• BOLT score
• Maximum Breathlessness Test
• finger pulse oximeter
• Xavier Woorons
• Christian Guilleminault
• Buteyko Clinic
• George Dallam
• Book - Body, Mind, and Sport, by John Douillard
• Oxygen Advantage - YouTube channel

SHOW NOTES

• The right way to breathe! The impact of breathing on emotions, sleep and physical exercise [4:10]
• Becoming a breathing expert. Patrick's background. [6:10]
• Nasal breathing and running – starting out [8:55]
• Variation in facial structure and race [11:10]
• Switching from mouth to nose-breathing – an extra load, forcing the body to make adaptations [12:20]
• Flo's nasal breathing experiments – air hunger improvement over 6 weeks [15:55]
• BOLT (The Body Oxygen Level Test) score [17:00]
• The optimum way to breathe (nose breathing, slow breathing), water loss through mouth breathing [19:40]
• Pulse oxygen meter experiment [21:45]
• Optimal numbers for blood oxygen saturation, nose-breathing and increased CO2 in the blood [23:40]
• Breath-holding; going harder and faster without over-doing it [25:05]
• Repeated sprint ability [29:05]
• How do you breathe during sleep? [31:30]
• DISCLAIMER: never do breath-holding if you are pregnant, if you have any serious medical conditions such as high blood-pressure, cardiovascular issues, kidney disease, cancer, etc. [36:10]
• Products and resources for children (Buteyko Clinic) [36:25]
• Heart-rate and pace with nasal breathing, race breathing strategy [40:15]
• George Dallam – nasal breathing, athlete performance study [41:50]
• There is an energy cost associated with breathing: expired oxygen through nose breathing vs. mouth breathing [43:55]
• Improving an athlete's BOLT score, advice for the recreational and elite athletes [47:15]
• Benefits of bringing breathing into your warm-up [49:45]
• How long do the benefits of nasal breathing last? Everyday functional breathing and breath-holding [53:25]
• Dr. John Douillard – nasal breathing and the zone state, human ancestry [55:50]
• Nasal breathing, starting with your next run [58:30]
• Multiple practices - don't overdo it! [60:15]

FIND ME, FLORIS GIERMAN HERE:

• Strava
• YouTube
• Instagram
• My Training Course - The Marathon PR Program
• Weekly newsletter with Running Tips and Racing Strategies
• Podcast
• Facebook (Extramilest Group)

Today 2:49 marathoner Julianne Dickerson shares many valuable takeaways for athletes of all levels.

Last year she set a BIG GOAL to run her first Sub 3 Hour Marathon. Most athletes running Sub 3, will make it "just" under 3 hours in 2:59, or maybe a few minutes faster. At the recent CIM marathon, she skipped the entire 2:50's and finished in an impressive 2:49!

In this episode we talk in detail about:

• running in Alaska
• how she sets and accomplishes big goals
• mindset strategies to overcome challenges
• heart rate training
• her MAF progress
• journaling details and much more

In our conversation Julianne shares many great insights that you can apply directly to your own training, racing and life. Julianna is part of the Marathon PR Program, a holistic approach to marathon training, running smarter, not harder. More info can be found at extramilest.com/marathon I hope enjoy my conversation with Julianne Dickerson

What was your favorite quote or takeaway from this episode? I would love to hear from you in the comments!

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Show notes:

• Chi Running Book - https://amzn.to/37OJH0C
• Danny Dreyer, founder Chi Running - https://extramilest.com/25
• Digital Minimalism Book - https://amzn.to/2RKfcDB

Some of the topics discussed:

• Julianne's background in running [3:00]
• Running in Anchorage, Alaska [8:50]
• Treadmill walking at 30% [13:00]
• Summer training and racing in Alaska [15:00]
• Some of Julianne's favorite workouts [22:00]
• Her CIM marathon race week experience [28:00]
• Racing by heart rate [33:20]
• How to get through tough spots in unknown terrain in races [36:10]
• Setting big goals and how to make them happen [44:00]
• Julianne's race day nutrition [50:00]
• Importance of consistency, volume and low intensity training [51:45]
• How Julianne goes about note taking [54:50]
• Recommendations Julianne would give herself as a younger runner looking to improve [1:10:50]
• How Chi Running has helped Julianne's running [1:13:25]
• The 3 types of people you need in your life [1:18:45]
• Ways for other athletes looking to improve their performances

Find Julianne Dickerson here:

• Strava - https://www.strava.com/athletes/20649839
• Instagram - https://www.instagram.com/juls_dickerson
• Facebook - https://www.facebook.com/julianne.pettey
• Marathon PR Program - https://extramilest.com/marathon/

Find Floris Gierman here:

• Strava - https://www.strava.com/athletes/florisgierman
• Instagram - https://www.instagram.com/extramilest
• YouTube: https://www.youtube.com/user/florisgierman
• Extramilest Facebook Group: https://bit.ly/2M3qP40
• My website - https://extramilest.com
• Podcast - https://extramilest.com/podcast/

In the past few years I have heard a lot more athletes talk about MAF Training, both in positive and negative ways.

There are several misconceptions about MAF Training that I'm addressing in detail in today's podcast. Today a different episode, no guest, just me Floris Gierman.

I would love to hear from you, what are your thoughts on MAF Training? Do you have any experience with it? Please let me know in the comments.

Show notes:

• Big Book of Endurance Training and Racing by Dr Phil Maffetone: https://amzn.to/2WAcfbT
• Marathon PR Program: http://www.extramilest.com/marathon
• Extramilest Facebook Group: https://www.facebook.com/groups/209003219602686
• Jonathan Walton Extramilest Show: https://youtu.be/_6pwxJE5iVk
• Larisa Dannis Extramilest Show: https://youtu.be/MU8Pe5G2vjM
• Josh Sambrook Extramilest Show: https://youtu.be/Xz0VCzk7BZA
• Jason Cherriman: https://youtu.be/2i0TVzLRqXU
• Julianne Dickerson: https://youtu.be/AQjJur3Mrig?t=398
• Mark Cucuzzella: https://youtu.be/ROJXu3VvyhI
• Mark Allen: https://youtu.be/YlBUJTIggyA

Connect with me, Floris Gierman here:

• Strava - https://www.strava.com/athletes/florisgierman
• Instagram - https://www.instagram.com/extramilest
• YouTube: https://www.youtube.com/user/florisgierman
• Marathon PR Training Program: https://extramilest.com/marathon/
• Extramilest Facebook Group: https://bit.ly/2M3qP40
• Newsletter with Tips and Strategies - https://bit.ly/2QFc3ky
• My website - https://extramilest.com
• Podcast - https://extramilest.com/podcast/