The Extramilest Podcast

The video of this full interview is available here: https://youtu.be/rW6mr8A_dpA Amelia Vrabel is a Senior Certified Instructor at ChiRunning / ChiWalking. She has trained and worked with Danny Dreyer, Founder of ChiRunning/ChiWalking. Amelia is also an active member of the Marathon PR Program and the Extramilest Community. It has been very exciting to follow her running progress over time. We discuss the things she has learned over the years, both as an athlete and running coach. What I really like about Amelia is how honest and humble she is about challenges as an athlete. When she started out with low heart rate training, she had to slow down a lot, from a 9 min / mile to (5:35 min / km) to a 14 min / mile (8:40 min / km) There was and still is some walking involved in her workouts, especially where she lives at altitude, in hilly Colorado. We discuss her mindsets and strategies for training and racing. I have 1 favor to ask. If you have ever gotten any value out of the Extramilest Show, please take 10 seconds to rate the show, or even better, take 30 seconds to write a short review for The Extramilest Podcast here: http://bit.ly/extramilest-rate Currently there are about 40 ratings for the show and it's my goal to get this to 100+. It really helps legitimize this show. In 2020 there are several high profile guests on my wish list. Your help with a rating or review will definitely increase my chances to bring these guests on the show. Find Amelia here:

• Strava - https://www.strava.com/athletes/6278182
• Facebook - www.facebook.com/focusedfootsteps
• Instagram - https://www.instagram.com/focusedfootsteps/
• Her website: https://www.focusedfootsteps.com/
• Extramilest Facebook Group: https://bit.ly/2M3qP40

Links and tools mentioned:

• Chi Running: https://www.chirunning.com/
• MAF Training: https://philmaffetone.com/
• Marathon PR Program: https://extramilest.com/marathon/
• ChiRunning WorkShops - https://www.chirunning.com/find-a-workshop/
• MAF 180 formula - https://philmaffetone.com/180-formula/
• Two Week Test - https://philmaffetone.com/2-week-test/
• Final Surge training tool - https://www.finalsurge.com/
• Elevate for strava - https://thomaschampagne.github.io/elevate/#/landing
• UCAN nutrition - https://www.generationucan.com/
• Garmin Phoenix watch - https://amzn.to/2Z6ml34
• Garmin Heart Rate Monitor Run - https://amzn.to/2sQsrbF
• Garmin Heart Rate Monitor Tri - https://amzn.to/34G4n8O
• Garmin HRM Soft Strap - https://amzn.to/2sIKaSu
• Danny Dreyer - http://extramilest.com/25

Show notes:

• Amelia's background as a runner [4:00]
• How Amelia's mom peer pressured her into running the Boston Marathon [8:05]
• How Amelia's approach to running has changed over time [8:50]
• How ChiRunning has changed her approach to running [10:20]
• Amelia's first experience with ChiRunning and why she didn't initially practiced it. [11:55]
• The importance of learning how to walk well before you run + the walk / run workouts [15:50]
• Learning to relax more to go faster [18:30]
• What her first experience with low heart rate training and the 2 week test was like [19:10]
• How Amelia deals with frustrations when having to slow down significantly with low heart rate training [24:10]
• How she uses hills to mix up her routes and speed [27:00]
• Amelia trains a lot in cold winter conditions, this is how she deals with it [32:00]
• Importance of having the right winter gear with different layers of clothes [34:20]
• Buying a pair of waterproof shoes and wool socks was a game changer [36:10]
• Other winter running essentials: gloves, mittens, hand warmers, hat, buffs to keep face warm [37:50]
• How Amelia warms up with 5 minute walking and jogging to MAF -20 for 10 minutes [38:40]
• The type of speedwork Amelia integrates in her training [42:45]
• The thought process about running (or not running) longer than 2.5 hours to train before a marathon [46:30]
• What was Amelia's experience like training as a ChiRunning / ChiWalking instructor with Danny Dreyer [51:00]
• Importance of correct arm swings for efficient running [54:00]
• Garmin HRM Run monitor that shows left right balance clearly [56:00]
• Optical heart rate monitor vs chest strap [59:40]
• The recommendations Amelia would give her younger runner version of herself [1:01:40]
• The misunderstanding about the value of real easy running [1:02:40]
• Any other recommendations for others looking to become a stronger, healthier, happier athlete [1:04:10]
• Why No Pain No Gain doesn't work and how to go about training instead [1:06:00]
• When running starts to become a stresses, it's time to step back and re-evaluate [1:08:10]
• What's next running-wise for Amelia [1:09:00]
• Final thoughts from Amelia to improve as a runner [1:13:10]

Connect with me, Floris Gierman here:

• Strava - https://www.strava.com/athletes/florisgierman
• Instagram - https://www.instagram.com/extramilest
• 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/

This podcast is also available as full video here on YouTube.

Jeroen-Pieter van der Vliet (Strava) has gone through a fascinating transformation from working and eating at McDonald's while being overweight (110kg / 242 lbs) to running 4 Sub 3 hour marathons. His last marathon was a 2:51 in Berlin.

This journey took many years and his first runs were short and slow. He shares his inspiring journey and lessons learned along the way.

There are no sponsors for this podcast, but I would like to mention our Marathon PR Program, an online course with 8 hours of training videos + 10 training schedules. The program has been live for less than 4 months now and it has been very exciting to see all the progress by the athletes enrolled in this program. You can find out more at www.extramilest.com/marathon

What was your favorite quote or takeaway from this episode? I would love to hear from you in the comments. Have fun out there on your runs. Without further due, please enjoy my conversation with Jeroen-Pieter van der Vliet.

LINKS AND TOOLS MENTIONED:

• Jeroen Pieter on Strava, Facebook and Instagram
• Extramilest Facebook Group
• Marathon PR Program
• Book Racing Weight by Matt Fitzgerald
• Book 80/20 Running by Matt Fitzgerald
• Altra Escalante running shoes
• Altra Footwear Men's Escalante Racer
• Science in Sport Energy Gel

GEAR FLORIS USED IN THIS VIDEO:

• Sony headphones WH1000XM3
• Shure SM58-LC Cardioid Dynamic Vocal Microphone
• PATH projects 3/4 Rockies raglan shirt black
• COROS APEX watch

SHOW NOTES:

• JP's background working at MacDonald and not working out [4:00]
• How JP lost a lot of weight and improved his athletic performance [5:15]
• JP has ran many 5k and 10k races before getting into the half marathon and full marathon distances [5:50]
• His first marathon experience in Amsterdam [6:56]
• In 2016 JP ran 40 races of various distances [10:10]
• JP's bad race experience in the Madrid marathon [13:20]
• JP's first experience with MAF low heart rate training [15:20]
• JP had to speed up instead of slow down to get to his MAF training zone [16:50]
• Floris's thoughts on the MAF formula for athletes with a lower or higher max HR [18:60]
• How much higher HR workouts JP does as part of his marathon training [21:20]
• The type of higher intensity speedwork JP does [22:33]
• Integrating some 30k races at marathon pace to prep for the main race [26:30]
• Differences of how JP was able to improve further, even from a 2:57 down to a 2:51 over several races [29:00]
• JP's thoughts on strength, mobility and flexibility [33:20]
• The nutrition, hydration and supplements that work well for JP post workout [35:20]
• JP's race strategies based on pace and goal time [37:20]
• How JP overcomes tough spots in training and racing [40:00]
• Berlin marathon gear with Altra zero drop shoes [42:30]
• JP's race day nutritional strategy and timing with Sis Go gels and caffeine [44:30]
• How JP was able to lose weight and how this impacted his performance [48:30]
• JP's post race recovery strategy to continue training again [49:50]
• Upcoming race goals for Jeroen Pieter in the coming years [51:50]
• Recommendations for athletes looking to improve their running training and racing [59:10]
• JP's 80 / 20 approach to nutrition [1:01:30]

YOU CAN FIND ME, FLORIS GIERMAN, HERE:

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

This podcast is also available as full video here on YouTube.

Danny Dreyer, the co-founder of Chi Running and Chi Walking. It is a revolutionary form of movement and a blend of T'ai Chi and running or walking. Danny has coached hundreds of thousands of runners in:

• energy efficiency
• injury-prevention
• intelligent movement

He is a really good runner himself and has successfully completed 43 ultra-marathons with podium finishes in 40 of these ultras. I can highly recommend his books Chi Running, Chi Walking and Chi Marathon. In our conversation Danny shares many great insights that you can apply directly to your own training, racing and life. 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 shorts have 3 pockets to carry my phone, gels, keys, ID etc without any bouncing. More info at PATHprojects.com What was your favorite quote or takeaway from this episode? I would love to hear from you in the comments. Have fun out there on your runs. Without further due, please enjoy my conversation with Danny Dreyer. LINKS AND TOOLS MENTIONED:

• Danny Dreyer on Facebook, Twitter and YouTube
• Chi Running Website
• ChiRunning School
• Book Chi Running
• Book Chi Walking
• Book Chi Marathon
• Wim Hof on the Extramilest Show
• Monday Mindful video
• Metronome for running
• Patrick McKeown - The Oxygen Advantage book
• Marathon PR Program
• PATH projects running apparel

SHOW NOTES:

• Danny's background as a runner started with ultra running, unlike most other runners. [3:20]
• In 1999 Danny launched the ChiRunning method, how it all started [6:00]
• Applying the principles from Tai Chi to running and what all changes in his running [7:00]
• Improving is often get rid of what slows you down. [12:10]
• What is Chi running and what are the benefits [13:30]
• Why almost all running injuries happen from the knee down and what you can do about it [15:05]
• The type of improvements that Danny has seen from athletes starting to apply Chi Running principles, running more efficiently and with less impact [17:55]
• How and why kids can run beautiful with a natural running form [20:10]
• The differences between sprinting and endurance running and why different rules applies [23:30]
• Best breathing approach for endurance running and how to breath correctly [24:15]
• Belly breathing vs chest breathing and nose breathing vs mouth breathing [31:50]
• Body sensing is a very important skill to learn, how to go about this [34:30]
• The integration of the metronome and cadence with Chi Running [37:05]
• Ideal cadence 170 to 180 for most runners and what you can do to optimize your cadence [37:30]
• How to run in your ideal cadence and how to avoid your heart rate going up [43:30]
• Optimal footwear for runners, you want to wear the least amount of shoe you can safely run in, given how you run (technique) and how many miles you run [44:20]
• Thoughts on strength / mobility / flexibility to maintain and fix the body to function as it should [49:20]
• How a clean running technique can improve and strengthen your muscles [52:00]
• The Chi Running Instructor Training Program [52:55]
• How the views on running form from Runners World and other runner media outlets has changed over the years [56:30]
• The Chi Running School online class [58:40]
• The 3 books Danny wrote, Chi Running, Chi Walking, Chi Marathon [1:01:30]
• How Floris implements the principles of relaxed running at the later stages of a race [1:02:30]
• Importance of incremental wise improvements, make increases well within your capabilities [1:03:20]

YOU CAN FIND ME, FLORIS GIERMAN, HERE:

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

Jeffrey Silvers (Strava) is a 54 year old runner from Toronto, Canada. For several years he has had the goal of qualifying for the Boston Marathon. He ran his first marathon in 2013 in 4 hours and 12 minutes. Over the years he improved, but he also experienced several serious medical challenges that set him back in his training and racing.

He started implementing low heart rate training and increased his training volume, which helped improve his running. We take a deep dive into his training and racing and how he was able to run 2 Boston qualifying times in the past 6 weeks, I just saw him in Chicago last weekend running another PB.

Jeffrey is part of my Marathon PR Training Program. This is an online training program for athletes who are ready to take their training and racing to the next level. It is a great international group of runners from all levels looking to improve, first time marathon to BQ or Sub 3. More information about this program can be found at extramilest.com/marathon

Hope you enjoy this conversation with Jeffrey Silvers!

--- ---

LINKS MENTIONED:

• Jeffrey on Strava
• Finding Ultra Book by Rich Roll
• Maurten Energy gels
• Maurten 320 Drink Mix
• Gatorade
• Apple iWatch
• Workoutdoors app iwatch
• Grid foam roller
• Marathon PR Program
• Chicago Marathon
• Cleveland Marathon
• New York Marathon
• Elevate for Strava extension
• Michael Ovens podcast
• Jason Cherriman podcast
• Zach Bitter podcast
• Tanda Race Predictor
• Metathon Race predictor linked to Strava

SHOW NOTES:

• Jeffrey's background in running [3:00]
• His first marathon in 4 hours 12 minutes in Chicago in 2013 [5:20]
• How Jeffrey ended in an ambulance in the hospital with a hemorrhagic stroke [6:10]
• He didn't run all in 2014, started running again in 2015 [8:00]
• Importance of hydration and keeping electrolytes up [9:10]
• Fall 2016 two weeks before the Chicago Marathon, he experienced another seizure and needed another surgery [10:00]
• What his doctors mentioned to Jeffrey about marathon running [13:00]
• How Jeffrey continued his running journey in 2017 to run the New York Marathon [15:15]
• Cleveland Marathon 2018 in 3 hours 51 minutes [17:20]
• What Jeffrey's training used to look like before discovering MAF training [18:08]
• Next Chicago Marathon 2018 in 3 hours 37 minutes [19:40]
• Rich Roll's book finding ultra that mentioned low heart rate [21:00]
• His first experience with low heart rate training leading, first MAF test 6:10 min / km (9:55 min / mile) [23:00]
• First MAF test May 29th to June 29th improved well [24:00]
• Did not run any speedwork or tempo over the summer [27:00]
• How he ran the Erie Marathon (September 2019) in 3 hours 26 minutes, a 9 minute PR [28:00]
• Things Jeffrey learned from his 2 training approaches [30:30]
• Higher training volume helped improve his running times [35:10]
• Importance of step back weeks [36:45]
• So much more enjoyment during his workouts with low heart rate training [38:00]
• How Jeffrey uses the Elevate for Strava app in his training [40:30]
• Floris's thoughts on Elevate for Strava [43:50]
• How Jeffrey dealt with initial challenges with low HR training [47:00]
• Flo's thoughts on mindset challenges with low HR training [50:05]
• Jeffrey's plant based approach to nutrition [53:40]
• Race day nutrition for Jeffrey [56:45]
• His race day strategy to qualify for Boston [1:05:00]
• How Jeffrey recovers and limits the risk of injury [1:09:45]
• Recommendations for other runners looking to improve their running [1:13:15]
• Floris's thoughts about gradual improvements over time [1:19:50]

YOU CAN FIND ME, FLORIS GIERMAN, HERE:

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

Larisa Dannis (Strava | IG) is a very strong runner from New Hampshire. She has ran a 2:44 marathon, a 5:59 50 mile race and she has won several ultra marathons. She knows a tremendous amount about heart rate training so that always excited me. Larisa was never very active as a kid. When she started her first job, she wasn't moving much at all and her weight started to creep up. She knew she had to do something to improve her fitness and through hiking she got into trail running and road running. In 2012 Larisa discovered MAF low heart rate training and this changed her entire approach to training and racing. She is extremely knowledgable about heart rate training and listening to her body. She shares a lot of honest insights about her journey to improve as an athlete. WE DISCUSS MANY TOPICS, SUCH AS:

• How Larisa started adding speedwork to further improve her race times
• Larisa's heart rate strategy for different types of races
• Recommendations for other runners looking to improve

JOIN OUR GROUP RUNS Before we dive in, one quick note that I'm setting up several group runs in the coming months around the Chicago Marathon, New York Marathon, CIM Marathon in Sacramento and more. These are free group runs, mellow pace, good times with other runners from the community and friends. More info can be found on the Extramilest Events page. I would love to see you at any of these events. LINKS AND TOOLS MENTIONED

• YouTube video version of this interview
• Larisa's website and blog
• Video of her Western States 2nd place finish
• Trail toes body glide
• Squirrel nut butter
• Electrode gel
• Tailwind nutrition
• Swedish fish, little gummy candies
• Spring energy gel
• SALOMON Shoes Sense Ride 1
• Salomon Shoes Sense Ride 2
• HOKA Torrents shoes
• Salomon XA Elevates
• Altra shoes
• Topo shoes
• Ultimate Direction running vest
• Ultra Aspire race vest
• InknBurn clothing

SHOW NOTES

• Larisa's background and transition from hiking into trail running [3:30]
• Her first road marathon with MAF training at 3:07 [7:00]
• Larisa's first experience with MAF low heart rate training [7:55]
• Mental frustrations when starting out with MAF [10:00]
• Larisa didn't do any high intensity runs for 2 years when starting with with low heart rate training [12:20]
• How Larisa started adding speedwork to further improve her race times [13:15]
• Larisa's heart rate strategy for different types of races [14:50]
• Floris's heart rate strategy in marathons [18:00]
• How Larisa figures out the HR she can maintain for longer distances and races [19:40]
• Larisa's experience with blowing up in a race, pushing her heart rate much too high [21:30]
• She finds chest heart rate straps more active [22:20]
• 2 tips to improve accuracy with heart rate training [23:10]
• Using trial and error to figure out race HR's, marathon HR 160 to 165, 50 mile HR 145 to 155, 100 mile HR 130's [24:35]
• How Larisa changes her training in New Hampshire long winter snow conditions [27:25]
• The importance of focusing on strength training [29:10]
• Larisa's strength training 5 x 5 approach with squass, deadlift, row, bench press and overhead press 5 sets of 5 reps [31:20]
• The injuries she has experienced [34:10]
• Larisa's dogs are her training partners 95% of the time [37:20]
• The importance of prioritizing recovery and what she does to limit the risks of injuries [39:00]
• How her body changed over the years [42:25]
• Larisa sleeps 8 to 10 hours a night [43:45]
• What she learned about nutrition over time, keeping it simple and listening to her body [44:50]
• Recommendations for runners looking to improve [47:45]
• Running gear she uses [51:00]
• Her goal of going back to Western States [54:40]

YOU CAN FIND ME, FLORIS GIERMAN, HERE:

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

Zach Bitter recently set the new 100-mile (161km) running World Record in 11 hours and 19 minutes. He averaged 6:48 min / mile = 4:13 min / km and beat the previous world record by 9 minutes! That's about four sub 3 hour marathons in a row!! ⁣He then continued running another 4.88 miles to run the 12 hours World Record as well. In the past 10 years he ran more than 50,000 miles = 80,467km. Using performance as his compass, he learned a lot over the years of what works well for him. He is an absolute fat burning machine and I was thrilled to interview Zach for The Extramilest Show. We take a deep dive into heart rate training, nutrition, mindsets and much more. --- Find out more about Zach Bitter here:

• Website
• Strava
• Instagram
• Twitter
• YouTube
• Podcast

Products / videos / people mentioned

• Altra running shoes
• Altra Solstice for race
• Altra Superior for trails
• COROS APEX watch
• X-endurance Fuel-5
• Unicity unimate (an instant Yerba Mate tea blend)
• Jim Walmsley
• Jared Hazen
• Video 100 Mile & 12 Hour World Record - Pettit Center Olympic Training Facility

Show notes:

• Brief background as a runner [3:42]
• His first ultra running experience [7:02]
• How Zach first got into HR training and how he integrates it in his training [9:22]
• How to figure out your correct heart rate training zone, more specific than the 180 formula alone. [11:02]
• How Zach trains for his different races [16:07]
• Zach's preparing specifically for this World Record run [21:22]
• Importance of positive mindsets during races [26:22]
• Looking at HR vs looking at pace [27:32]
• How does Zach overcome though spots in training and racing [29:22]
• Benefit of Zach training in a lot of heat in Arizona [35:22]
• His race hydration and nutritional approach on race day [36:52]
• Running 4 sub 3 hour marathons back to back [41:22]
• Zach's approach with high fat, low carb, ketosis and carb intake [42:22]
• How do you find the minimum dose of carbs to perform well? [46:00]
• How would Zach change his nutritional approach if he would race at higher intensity [50:10]
• How Zach limits his injuries risks [54:20]
• Improving tight calves [1:00:10]
• The importance of consistency and the right training approach [1:01:50]
• Shoes Zach's runs in are Altra running shoe [1:04:20]
• Running watch, Zach uses the COROS Apex [1:06:05]
• Zach's coaching calls for problem solving [1:09:47]
• About the Human Performance Outliers podcast Zach co-hosts [1:10:52]

You can find me, Floris Gierman here:

• Strava
• YouTube
• Weekly newsletter with Running Tips and Racing Strategies
• Podcast
• Instagram
• Facebook (Extramilest Group)
• Facebook (Personal)

⁣

Today I have my friend Andy Hooks (Strava | IG | FB) on the podcast and we take a deep dive into heart rate training, nutrition and improving your running. He used a MAF HR based training approach to improve from a 4:22 marathon to a 2:53 so far and he is aiming for a sub 2:40 or 2:45 marathon in Berlin in a few weeks. Andy is a full time emergency room nurse in San Antonio, TX and he has a great understanding of nutrition, hydration and a holistic approach to training and racing. He is a very solid athlete and we had a long and honest conversation. He shares how many times he failed to reach certain running goals, but accepted these setbacks to not only meet but also exceed his goals. He shared many great insights, once again I learned a lot from this conversation. He talks about sodium and potassium intake, this reminder and change in nutrition has already made a big impact on my energy levels in training this week, during increase in training volume and running in warmer weather. Before we dive into Andy's podcast, I wanted to give a short update from my world, because it has been a while since my last podcast.

• I'm very exciting to train for my next race, I'll be running the CIM Marathon in Sacramento in December. Gradually building up my training volume, currently at about 6 hours a week, will be increasing from here and start to add some speedwork soon.

• This summer there has been a lot of exciting things happening with our running clothing company PATH projects. Besides that I have spent a lot of time and effort on finishing the Marathon PR Program. There are no ads on this podcast, but I do want to mention some info about this heart rate based training program.

• I have been asked many times to coach athletes. Instead of 1 on 1 coaching, I've developed a training program based on the fundamentals of low heart rate training, limiting stress, the right nutrition, mindsets and race strategies. The program includes more than 30 new videos + 8 editable training schedules for different race goals.

• The program has just launched a month ago with runners from 25 countries and the feedback has been very positive. More info is available at Extramilest.com/marathon

Hope you enjoy my conversation with Andy Hooks! Show Notes:

• Background in running and his first experience with marathon running [6:40]
• What changed when Andy discovered low heart rate training and building an aerobic base [10:20]
• Some of the injuries and experiments that didn't go according to plan [13:40]
• Improvements Andy started seeing [15:40]
• Andy's experiment with a 48 hour fast, followed by trying to qualify for the Boston marathon fasted :D [18:40]
• Andy's nutrition and race strategy for his current 2:53 personal best [24:40]
• Importance of hydration and getting in enough sodium and potassium [30:10]
• Andy drinks bone broth before and after some of his long runs in hot weather [33:10]
• Energy gel discussion with Myspring, GU, Vespa, Ucan, etc [34:10]
• What Andy's training looks like for the Berlin Marathon, Houston Marathon and Big Foot 200 [37:30]
• How Andy integrates the MAF 180 formula in his training [39:10]
• Andy values his training consistency over intensity, since it's less stressful on the body [31:00]
• Integrating speedwork into you [42:25]
• Andy's thoughts on different types of nutrition [47:10]
• Impact of weather on your training and racing [54:02]
• Andy uses water aqua plyometrics a few times a week [55:40]
• How Andy's job as emergency nurse has opened his eyes about the nutrition [59:40]
• HR specific training at higher intensity [1:05:10]
• Recovery tools and workouts that Andy uses with hot epsom salt baths, hot sauna, light stretches and the right micronutrients [1:10:10]
• Andy sleeps 7 hours a night and gets into REM sleep quickly, this feels enough [1:12:10]
• Recommendations for runners training mostly at low heart rate [1:14:21]
• Floris talks about getting back into his training cycle and gaining fitness again [1:17:55]
• Recommendations for runners looking to improve in their training and racing [1:22:20]
• Importance of proper running form and how to improve it [1:25:20]
• For athletes in their 50's, 60's and older who train at low hr, proper running form at low HR can be challenging, some thoughts on this [1:27:50]
• How to think bigger with running? Our imagination is our limitation [1:33:34]

Items and people mentioned:

• Myspring energy Andy takes
• Hi Lyte salt tabs Andy takes
• The bone broth Andy takes for sodium and potassium
• Vespa and UCAN Floris is experimenting with
• Water aqua plyometrics
• Elevate for Strava plugin
• Klimat App plugin for Strava
• Vitamix blender
• Dr. Teal's Epsom salt
• Altra shoes Andy runs in
• Floris 2:57 marathon video with Go Pro
• Floris 100 mile run video
• Boston Marathon
• Chicago Marathon
• New York Marathon
• Houston Marathon
• Big Foot 200
• Barkley marathon
• CIM Marathon
• Floris ice bath
• Calm meditation app
• Mark Cucuzzella running form
• Extramilest FB Group
• Marathon PR Program

People mentioned

• Kilian Jornet Burgada
• Dr. Mark Cucuzzella
• Dr. Phil Maffetone
• Mark Allen
• Bill Callahan
• Laird Hamilton
• Calvin and Josh Sambrook
• Pete Kostelnick

You might also enjoy:

• Dr. Phil Maffetone about Heart Rate Training, Nutrition and Recovery
• Dr. Mark Cucuzzella on MAF HR Training, Running Form & Injury Prevention
• How to Run a Faster Marathon with Bill Callahan

You can find me, Floris Gierman here:

• Strava
• YouTube
• Weekly newsletter with Running Tips and Racing Strategies
• Podcast
• Instagram
• Facebook (Private Group)
• Facebook (Personal)
• Twitter

Calvin Sambrook (56) has learned a lot over the past 7 years of marathon running. He had to be rescued from the course on his first marathon attempt. His 2nd marathon finish time was in 5 hours 15 minutes, for 12 marathons he was stuck around 4 hours 30 minutes. Then he changed his training and his overall running and race times improved massively. Last year he ran a PB of 3:15 at the London Marathon and he has his eyes set on several PB goals. Calvin is joined by his son, elite runner and coach Josh (23). His recent podcast had a lot of great feedback and more than 30k downloads and views already. Josh is a 2:28 marathoner and he coached his father on this running journey. He shares great insights about Calvin's improvements and both of them also recommendations for other athletes looking to improve. Thanks for all the contributors with great questions from the Extramilest Facebook Group: Brian Ballard, Marc Copeland, Andy Sullivan. Rishi Sareen, Brandon Rose, Vincent Cheah, Nicolas Garcia, Malcolm Forbes, Dave Lee, Prashant Fadnavis, Dan Aupperlee, Johan Sandgren, Stu ThreeOne, Lucas Abeledo Vilariño, Kevin Dunne, Saeed Khan, Blair Margot, Dave Mckay, Johan Sandgren, Rishi Sareen, Darren Rutgers, Morgan Pettersson. Links:

• Strava Calvin Sambrook
• Strava Josh Sambrook
• Jset.run = Josh's coaching website
• Extramilest Podcast #16: Race Faster by Training Slower, with 2:28 Marathoner Josh Sambrook
• Jason Cherriman heat training
• Tanda Race Predictor

Show notes:

• Calvin's background in running and his first experience with marathon running [3:30]
• How Calvin trained (or not trained) for his first marathon with one 5km park run a week [5:54]
• How run commuting changed his marathon performance changed significantly [6:58]
• The weekly Park Runs [13:40]
• Calvin's thoughts on training volume and pace [15:05]
• How Calvin limits his risk of injury and recovers fast [16:55]
• The way Calvin uses a heart rate monitor for this training [18:45]
• Some of the things that have gone wrong in races, collapsing and waking up in the medical tent [20:00]
• Calvin's pacing and HR strategy for a marathons [23:15]
• Heat training Calvin did as part of a study about weather impact on performance [25:50]
• Josh shares his caution about heat training in hot weather area [28:25]
• Their opinion to training some runs at marathon pace[29:40]
• How Calvin goes about running at effort level [32:40]
• Strength training through teaching courses at circus [32:28]
• Recovery tools, tightening muscles and time constraints [36:30]
• How Josh coaches his dad [39:03]
• Marathon race time prediction for Calvin [41:00]
• The Tanda Marathon Race Predictor [44:10]
• Calvin's 2019 races and what's coming up next [48:10]
• Josh's thoughts on Calvin's training and racing opportunities [51:10]
• Calvin's approach to nutrition [54:35]
• Calvin doesn't drink any water in an entire marathon, he explains why [57:05]
• How Calvin consciously has to calm him down a few hours before a race [1:01:40]
• Josh shares opportunities with volume, consistency and nutrition [1:03:10]
• Suggestions for runners looking to improve in their running and become stronger, healthier and happier athletes [1:05:30]

You might also enjoy:

• Race Faster by Training Slower, with 2:28 Marathoner Josh Sambrook
• Dr. Phil Maffetone about Heart Rate Training, Nutrition and Recovery

You can find me, Floris Gierman here:

• Strava
• YouTube
• Weekly newsletter with Running Tips and Racing Strategies
• Podcast
• Instagram
• Facebook (Private Group)
• Facebook (Personal)
• Twitter

In today's podcast I talk to Michael Ovens (Strava), a 41 year old runner from Jersey in the UK. So far he improved from a 5 hour 15 marathon down to 3 hour 18 marathon, with his eyes set on Sub 3 marathon goal next. I am convinced he will reach this goal as well.

I really like how honest Michael was in this conversation. We all learn from our training and racing mistakes and in today's episode Michael shares several of his painful mistakes and ups and downs in training, starting with his five hour marathon. He hit the wall so hard that he thought he got hit by a bus, several great stories there. This made him relook at his entire approach to training and racing.

He is now feeling so much better about his training and nutrition with reduced stress levels. We dive deep into a variety of topics around his training, MAF and low HR, nutrition, racing and more.

Many members in the Extramilest Facebook group submitted questions for this podcast, so thanks everyone for your great input!

This week I'm giving away a copy of Dr. Phil Maffetone's Big Book of Endurance Training and Racing. To enter, let me know one takeaway from this conversation in the comments on this YouTube video.

Enjoy my conversation with Michael Ovens.

Show notes

• Michael background in running [4:46]
• His first marathon training and first 5 hour marathon race experience in 2010 [6:10]
• Bringing down his 1/2 marathon time from 2:20 to 1:48, still loads of injuries and exhausted [7:40]
• How his training approach changed after reading The Triathlete's Training Bible [8:40]
• The heart rate zone Michael started training at [9:50]
• Michael's second marathon experience with the worst bonk he ever experienced "felt like hit by a bus" [11:00]
• When Michael discovered the PDF Flo wrote with Marathon Training Fundamentals [11:45]
• Michael's first experience with MAF low heart rate training [13:00]
• How Michael does a Lactate Test on a running track [13:55]
• Michel's MAF test improvements down to 6:45 min / miles so far [15:10]
• Michael's experience with Paleo and Keto [17:40]
• Floris's own experience with Keto and his thoughts on nutrition [22:25]
• Michael's last marathon in Amsterdam, things that went well and things that could be improved [25:00]
• The training approach for his last marathon with MAF low heart rate and his takeaways [28:10]
• Michael will be increasing his training volume to 60 or 70 miles = 97 or 113 km a week [30:00]
• How Michael is aiming to accomplish his Sub 3 marathon goal, with coaching by Josh Sambrook [31:50]
• Michaels watch setting during training and on race day [33:20]
• Strength training as part of Michael's training approach [34:00]
• The main factors that helped Michael improve significantly over time so far [36:30]
• The biggest challenges Michael encountered with his training and his solutions [37:40]
• Typical training week for Michael, with mostly early morning runs [39:30]
• When training mostly at MAF, what HR strategy does Michael have for race day [40:50]
• Marathon pace runs during Michael's training cycle [43:00]
• What Michael eats and drinks during training cycles [43:40]
• Beer is Michael's one weakness [44:50]
• Michael's struggle with weight and how he deals with it [45:40]
• Michael aims for 7 to 8 hours of sleep, now he has less training stress and gets more quality sleep [47:25]
• What Michael does to keep his stress levels low during the day [48:10]
• His next marathon, the Jersey Marathon on October 9, 2019 [49:35]
• Michael's closing tips for runners looking to improve in their running [50:10]

Links

• Michael Ovens on Strava
• Extramilest Community Stories
• Extramilest Facebook Group
• The Triathlete's Training Bible by Joe Friel
• PDF of Marathon Fundamentals by Floris
• Zach Bitter
• Paleo diet
• Ketogenic diet
• Josh Sambrook Podcast - Race Faster by Training Slower
• Josh Sambrook Jset
• Tanda Race Prediction Tool
• Myfitnesspal nutrition tracker

Special shoutout

Thanks to everyone in the Extramilest Facebook group for submitting their questions. Thank you Mariano Uberti, Brian Ballard, Marc Copeland, Darren Rutgers, Rishi Sareen, Brandon Rose, Andy Sullivan, Vincent Cheah, Nicolas Garcia, Prashant Fadnavis, Dan Aupperlee, Dave Lee, Dave Lee, Saeed Khan, Blair Margot, Johan Sandgren, Rishi Sareen, Darren Rutgers and Morgan Pettersson

Links

• Michael Ovens on Strava
• Extramilest Community Stories
• Extramilest Facebook Group
• The Triathlete's Training Bible by Joe Friel
• PDF of Marathon Fundamentals by Floris
• Zach Bitter
• Paleo diet
• Ketogenic diet
• Josh Sambrook Podcast - Race Faster by Training Slower
• Josh Sambrook Jset
• Tanda Race Prediction Tool
• Myfitnesspal nutrition tracker

Special shoutout

Thanks to everyone in the Extramilest Facebook group for submitting their questions. Thank you Mariano Uberti, Brian Ballard, Marc Copeland, Darren Rutgers, Rishi Sareen, Brandon Rose, Andy Sullivan, Vincent Cheah, Nicolas Garcia, Prashant Fadnavis, Dan Aupperlee, Dave Lee, Dave Lee, Saeed Khan, Blair Margot, Johan Sandgren, Rishi Sareen, Darren Rutgers and Morgan Pettersson.

You might also enjoy:

• Race Faster by Training Slower, with 2:28 Marathoner Josh Sambrook
• How to Run a Sub 3 Marathon with Jessica, Kelley and Gwen
• How to Run a Faster Marathon with Bill Callahan

You can find me, Floris Gierman here:

• Strava
• YouTube
• Weekly newsletter with Running Tips and Racing Strategies
• Podcast
• Instagram
• Facebook (Private Group)
• Facebook (Personal)
• Twitter

"If you finish a training run and you don't feel you can do it again, you are probably running too fast" - Dr. Mark Cucuzzella Today's episode of the Extramilest show is a big one. Dr Mark Cucuzzella is one of the most productive, yet busiest guys I know with an impressive and diverse background:

• He has been a competitive runner for 30 years with a personal best in the marathon of 2:24. At his current age of 52 he has completing over 80 marathons and ultras, and he continues to compete as a National level Masters runner.
• He ran Boston Marathon 25 times, the last 18 years straight.
• For 30 years in a row he ran a Sub 3 hour marathon. For 22 years he raced under 2:35 and achieved this time in 4 decades.
• He is a doctor and a professor of Family Medicine at West Virginia University School of Medicine.
• He is also a Lieutenant Colonel in the Air Force Reserves, designing programs to reduce running injuries in military personnel. Besides that he owns a minimalist footwear store, Two Rivers Treads in West Virginia.
• He is also a race director of the event series Freedom's Run
• He wrote the incredible book Run For Your Life
• On top of that, he is the Executive director of the Natural Running Center
• He teaches clinics with Dr. Phil Maffetone and others. And the list goes on.

His work has been features in media outlets such as New York Times, NPR, Outside Magazine, Runners World and many other medical and media outlets. In this episode we take a deep dive into:

• Low HR training using the MAF 180 formula
• running injury prevention
• running form
• footwear
• stretching and much more

I am giving away a copy of Dr Mark's book Run for Your Life. To enter, I would love to hear from you in the comments on YouTube: what was your favorite quote or takeaway from this episode? Enjoy my conversation with Dr. Mark Cucuzzella! LINKS

• Dr. Mark Cucuzzella website & facebook
• Dr Mark's Desk
• Run for Your Life Book
• Two Rivers Treads
• Mark Allen Extramilest Podcast
• Mark Allen's story about the 1989 Kona Ironman victory over Dave Scott
• Video - Mark Allen's Ironman win on Dave Scott's best day, shaving 18 minutes off Ironman video
• Insert "Barefoot science"
• Correct Toes if you have a bend big toe
• Videos from Run for Your Life Book
• Merrell Vapor Glove
• Newbalance Minimus, trail original
• Bill Bowerman - co-founder of Nike
• Vans Shoes
• Nike Cortez
• Marine Corps Marathon
• Boston Marathon
• Chicago Marathon
• Air Force Marathon - Mark winning video
• Elliot Kipchoge
• Article "Americans spend drastically more time sitting down than they did last decade"

SHOW NOTES

• Dr. Mark Cucuzzella's running background [3:40]
• Mark's ran his first half marathon as a kid at a time of 1 hours 25 minutes [5:45]
• Mark experienced many running injuries early [7:30]
• Mark's first marathon at the Marine Corps marathon in 2 hours 34 minutes that felt pretty easy [10:25]
• How Mark blew up big time at his first Boston Marathon with a DNF [11:00]
• His advice to runners wanting to run the Boston Marathon fast [12:35]
• His experience as a runner being part of the Air Force [13:20]
• His goal to make the olympic trials, running a 2:24 at the Chicago marathon [14:00]
• Plantar fascia, fused joints, big toe bent, etc. [14:20]
• His doctor recommended Mark not to run anymore[14:50]
• How an article by Mark Allen about the Maffetone Method chanced Dr. Mark's life [15:13]
• Mark's first experience with MAF training using the 180 formula [16:50]
• How he progressed from a 11 minute mile at HR 150 to a 6 min mile at 150 in just 4 months [18:05]
• His first marathon experience after he discovered MAF training, running a marathon in 2:28 that felt very easy [19:15]
• 6 Time Ironman World Champion Mark Allen's experience with low heart rate training [21:20]
• Common injuries that Dr. Mark injuries that he sees [23:20]
• Mark's advice about footwear [24:10]
• How modern footwear developed that caused many injuries because of narrow toe boxes, elevated heels and cushioning [25:50]
• Importance of moving throughout the day [27:32]
• Running injuries with a weakened fascia [28:30]
• Tools to correct your feet, "Correct Toes" and Barefoot Science insole" [29:30]
• Figure out where your weakness is and correct this [32:20]
• Mark's 30 year consistent sub 3 hour marathon finishes [35:10]
• The book Run for Your Life will make you a stronger and healthier athlete [36:00]
• Importance of improving your foot spring strength [36:48]
• Sprinting to open up your strides and dynamic stretching [39:40]
• How they analyze running spring deficiencies in the Air Force [40:50]
• Common mistakes with running form and how to fix this [42:05]
• True Form running machine [43:10]
• Mark's thoughts on running cadence and what works best for different runners [46:20]
• How to go about transitioning into a more minimal shoe [47:50]
• The shoes that Mark's kids wear [51:20]
• Mobility and stability, Mark's thoughts on stretching [54:50]
• Mark's foam rolling routine in the morning [56:00]
• Run for Your Life book and Two Rivers Threads running store [57:20]
• Closing thoughts for athletes looking to become stronger, healthier and happier [58:30]

You can find me, Floris Gierman here:

• Strava
• YouTube
• Weekly newsletter with Running Tips and Racing Strategies
• Podcast
• Instagram
• Facebook (Private Group)
• Facebook (Personal)
• Twitter