The Extramilest Podcast

"Consistency first, volume second, and maybe some more specific workouts if necessary. That gets phenomenal results, you don't stress your body too much, the results you get from building your aerobic engine are significant" - Jason Cherriman Jason Cherriman (Strava) is a 38 year old elite runner from Leeds in the UK. His current marathon PB is 2:21 and he is trying to break 2:20 at the London Marathon this Sunday! A recent podcast guest Jonathan Walton brought up Jason's website Running Obsessive and I was blown away by the detail and thought he puts into his training and publicly shares for others to learn from. In today's Extramilest Show, he shares many recommendations for marathoners of different levels who are looking to improve. We take a deep dive into heart rate training, aerobic development, measuring various data points, heat training, tapering and much more. Some background stats on Jason:

• His max heart rate tested in a lab is 198
• His vo2max during the test was 70
• MAF hr is 147 (180 - 38 + 5)
• In the past 10 weeks he ran an average of 111 miles (179km) per week, that's about 14 hours a week, 2 hours a day
• 75 to 80% of his runs at low HR (140 or below)
• His average HR during marathon races is 174 to 177

I learned a lot on today's episode and made a lot of notes for my own upcoming training blocks. I would love to hear from you, what was the one key takeaway for you from this show. Please let me know in the comments! SHOW NOTES

• Jason's background, a bit overweight in his twenties [3:15]
• His stress fracture injury [5:30]
• How he combines running while working full time, being a husband and dad to 2 young daughters [6:10]
• Jason's first marathon experience in 2009 at the Hamburg marathon in 3:13 [8:20]
• Bonking spectacularly at mile 17 {11:20]
• Jason's approach for his next marathons from there [12:45]
• Current PR's [16:40]
• How Jason has been able to continue improving from 3:13 marathon to 2:21 marathon so far [17:59]
• How Jason goes about Heart Rate Training [22:00]
• Jason's VO2Max 70, Max HR 198 and MAF 147 [24:35]
• Measuring aerobic efficiency [27:00]
• The fine line between stress and fatigue levels [28:00 ]
• Data analysis with Elevate Strava plugin with fitness vs fatigue [31:20]
• Marathon tapering data and thoughts [34:30]
• Power meters on a bike vs running [35:30]
• Jason runs with a Garmin watch 645 [37:10]]
• Calculating fluid loss + calories lost, so burn rate at different intensities. (540 * fluid loss(kg)) / (distance(km) * body mass(kg) * 0.75). For example, a run Jason did recently: (540 * 1.27) / (12.9*65.45 * 0.75) = 1.08kcal/km/kg [39:10]
• Thoughts on carb depletion and carb loading around a marathon [41:20]
• His average HR during marathon races is 174 to 177 [44:12]
• How Jason trains forheat acclimatization [45:00]
• Training to reduce your body temperatures, improving sweat rate, developing sweat glands, increase VO2Max, etc [46:00]
• Floris's experience with sauna training with heart rate monitor [50:50]
• How much sleep Jason gets per night [52:20]
• Aerobic efficiency - number of beats per mile [53:50]
• Tanda equation for marathon prediction times [55:30]
• How Jason goes about rest days and limiting chance of injuries [56:25]
• HowJason previously got a stress fractures by building too quickly and training too fast [58:45]
• Jason's experiment with plant based diet [59:40]
• The nutrition that works best for Jason in his training cycles [1:00:35]
• Tracking nutrition on an app 1:00:45
• 50-60% carbs, rice, potatoes, muesli, grains, fish, vegetables, fruits [1:01:30]
• Cross training and why Jason doesn't do much of it [1:03:50]
• What Jason would do differently if he was a full time athlete [1:04:38]
• Peak training weeks with 14 - 15 hours of running, up to 130 miles / 209km a week [1:05:10].
• His favorite speed training workouts [1:06:36]
• His race strategy going into the London Marathon on Sunday with Sub 2:20 goal [1:09:42]
• The best way to start a marathon on race day [1:11:05]
• What Jason does when he hits tough spots in a race [1:13:20]
• Jason represented England in the 2016 Toronto Marathon [1:15:30]
• Recommendations for other marathoners looking to improve [1:17:20]
• Other races on Jason's bucket list and transitioning into Ultra distances [1:20:45]

LINKS:

• Jason on Strava
• Jason's Blog - Running Obsessive
• Advanced marathoning book
• Run with Power Book by Jim Vance
• Elevate extension for Chrome to plug into Strava
• Garmin watch Forerunner® 645
• Garmin HRM-Run™
• Polar watch M430
• Nutrition tracking app My Fitness Pal
• Tanda Race Predictor
• Renato Canova - Italian running coach
• Comrades Marathon South Africa
• New York Marathon
• Boston Marathon

"You don't need speedwork. I can think of many examples of very quick runners who do effectively almost no speedwork" - Josh S

Josh Sambrook is a 23 year old running coach and athlete from Leeds in the UK. He ran his first marathon at the age of 17, and he has completed 12 marathons since. His current PB is 2h28min.

He has accomplished very fast marathon race times, while training at low HR, with almost no speedwork. Josh shares his training and racing + many tips for runners looking to improve.

SHOW NOTES

• Josh's background as a runner and triathlete [2:55]
• His first marathon experience struggling at the Cambridge Marathon in 3 hours 24 minutes [4:00]
• How Josh's training changed after 5 marathons [5:20]
• Josh used to train mostly at 150 beats per minute, now usually trains mostly in 130 to 140 HR [6:40]
• Testing HR at end of hard 5k [7:33]
• Josh's racing strategy first 1/2 166 bpm, then let it rise by 1 beat per minute per km [8:32]
• Josh increased his training volume by almost 10 fold in past 5 years at much slower pace [9:32]
• How and why Josh runs two to three times a day, shorter distances [11:50]
• The best predicting Marathon prediction times [14:05]
• How lifestyle factors play a bigger impact on marathon performance for runners slower than 3:30 marathon times [17:50]
• Tanda race predictor [18:55]
• Josh developed a marathon coaching business based on running data points [19:50]
• Josh's thoughts on Sub 3 Hour marathon approach, different distance and pace approaches for the same results [22:08]
• Example Sub 3 marathon schedule with daily distance and pace [25:40]
• Importance of listening to the body to limit injury risk [27:35]
• How cross training impacts running performance for different marathoners [29:20]
• Find out what limits your race performance and work on this [30:08]
• The recovery changes in different [31:40]
• Josh's thoughts on strength training for improving running performance [32:55]
• Identifying limiting factors by learning from races [34:48]
• You don't need speedwork to become a faster runner [36:40]
• How Josh training for his 2:28 marathon with only 5km at week at higher heart rate [37:00]
• Seeing how people improve from 5 hour marathoners to 3:10 marathoners with no speedwork [38:44]
• Longer term steady progress vs short spikes of progress [39:32]
• How Josh motivates himself to train consistently in often bad UK weather conditions [41:45]
• Daily goals reminders easily viewable to stay focused [43:31]
• Running by heart rate and by feel [45:05]
• Accuracy of optical heart rate monitor vs HR chest strap [46:20]
• Nutrition and fasted runs to improve your fat burning system [47:50]
• Why Josh doesn't take any calories during his marathon races [50:05]
• Initial experiences with fasted [52:00]
• What Josh eats after his fasted runs [52:50]
• How to record your workouts to improve your running [55:10]

LINKS

• Josh S on Strava
• JSET Running Coaching
• Tanda Race Predictor

Follow me, Floris Gierman online:

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• YouTube
• Podcast
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MAF Training can improve endurance athletes of all levels, from beginners to advanced. Jonathan Walton is one of the fastest runners I've come across who has improved significantly over the past 4 years in his running and marathon performance. He trains consistently by running 100+ miles (161+ kms) per week. He is able to run a MAF pace of 5:55 min / mile (3:41 min / km) while keeping his heart rate low at 135 beats per minute. At age 49, he recently ran a 2:30 marathon and he has several big goals to break soon.

I thought I had a lot of experience with MAF training, however Jonathan is on another level with his deep knowledge on low heart rate training, nutrition, improving marathon performances and more. He shares a lot of great feedback and tip several tips for athletes looking to improve their performance.

SHOW NOTES

• How the running journey started [2:35]
• Jonathan's first marathon experience and his struggles around mile 20 [3:45]
• How the Maffetone method helped improve Jonathan's endurance [4:50]
• How Jonathan ran his first 100k and won it [5:50]
• Jonathan's training before and after MAF training [6:20]
• What Jonathan would do to overcome a plateau in MAF training with speedwork [8:30]
• Jonathan's calculation with the MAF 180 formula [10:45]
• Record keeping to see your progress and how you felt with low heart rate training [11:30]
• Running different terrains, flat, off-road, track and hills [12:00]
• Jonathan's marathon improvements after starting low heart rate training [14:15]
• The benefits of high mileage training [15:10]
• How does Jonathan combine a full time job and running 100+ miles per week / 2 hours a day [16:00]
• Jonathan runs many miles at 15 to 20 beats below MAF [16:30]
• Every Sunday Jonathan mimics race day, covering almost 24 miles in about 2.5 hours [17:30]
• Benefiting significantly from running below MAF, after you have a solid aerobic base [19:00]
• With low heart rate training, the recovery is much faster because your body becomes very strong [20:05]
• Jonathan's warm up and cool down with dynamic stretches, leg swings, side swings, squads and lunches. [20:40]
• His post run drink after every run [22:10]
• Jonathan's thoughts on nutrition, what works and what doesn't work [22:25]
• Not drinking any caffeine to keep the heart rate low [24:08]
• Taking in more carbs and protein during harder training sessions and races [24:50]
• Jonathan's pre-race nutritional strategy [27:00]
• His nutritional strategy during the race [28:40]
• His PR of 2:30 at the Yorkshire Marathon in the UK [29:15]
• Jonathan's pace strategy, running by feel [29:48]
• London Marathon goal of breaking 2 hours 30, plus breaking 2:30 in October at age 50, breaking British record under 2:25 [30:40]
• What Jonathan has changed in his latest training cycles to improve his race time [31:45]
• How Jonathan will be working on his Lactate Threshold in the coming weeks with longer hills and 800 intervals x 15 or 6 x 2 miles [33:00]
• Heart rate strategy for the longer runs [35:10]
• MAF HR strategy for race vs racing by feel [35:30]
• Strength training with 25 kg bag, 3 sets of 10 squads and lunges + core strength [36:00]
• Running uphill and downhill to strengthen and stretch your muscles [37:00]
• Trying to get 7 to 8 hours of sleep [38:50]
• How Jonathan gets through tough spots in a race, importance of race experience [39:30]
• How to become a stronger, healthier and happier athlete with MAF training [41:20]
• Importance of setting achievable small goals. [42:30]
• Jonathan doesn't take any step back weeks, maintaining high level mileage [43:40]
• Jonathan tracks all his runs on Strava and posts races on Facebook. [45:15]

---

Jonathan Walton on Strava and Facebook.

Follow me, Floris Gierman online:

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"Take the leap! In life a lot of our biggest goals, the ones that are really out there, will push us to become the best version of ourselves. Identify what is that next level for you, what excited you and makes you feel alive. Take the leap and start before you are ready. All of us are closer to the big wild dreams than we realize." - Greg Nance

Running a marathon is hard. Imagine for a minute what it's like to run 7 marathons, in 7 days, on 7 continents. Greg Nance recently completed this World Marathon Challenge. He started with 26.2 miles / 42.2km in Antarctica, then ran back-to-back marathons in Cape Town, Perth, Dubai, Madrid, Santiago, and Miami! The logics behind this race are mind blowing.

Greg has great stories and lessons to share about his training, race execution and dealing with tough spots.

SHOW NOTES

• How Greg got into running, inspired by his dad [3:35]
• Greg's first marathon experience in Chicago in 2009, finishing in 3 hours 35 minutes [5:20]
• How Greg got into his first trail race [6:20]
• The transition from road running to trail running [7:40]
• Greg's run across the UK called Hadrians Wall Run [8:40]
• How Greg got hit by a drunk driver in Vietnam, getting severely injured [10:15]
• How Greg trained for a 250km run through the Gobi Desert [11:55]
• How the idea came up to run the World Marathon Challenge [15:!5]
• How Greg trained his body and mind to be able to run 7 marathons in 7 days on 7 continents [17:50]
• Training volume in hours and miles [20:40]
• Highlights of Greg's World Marathon Challenge [22:00]
• The flight to the start of the race, from Cape Town, South Africa to Novo, Antarctica [24:25]
• Why Greg ran 45km instead of 42km on his first of 7 marathons [25:30]
• The logistics between marathons on different continents [27:20]
• What happened when the wheels came off for Greg after his first marathon and how he dealt with the issues [28:20]
• How Greg dealt with a stomach flu for 6 days during this World Marathon Challenge [30:50]
• How Greg deals with tough spots in a race and his advice to other runner's struggling [32:25]
• Greg's thoughts on quitting and negative self talk [36:15]
• The last marathon Greg ran in Miami to complete the final race [39:10]
• Advice for people pushing themselves to the next level[42:00]
• The next adventure runs on Greg's horizon [43:20]
• How athletes recover during the 7 day Marathon Challenge [45:20]
• Photos of Greg after puking all night and running the next day [47:00]
• Recommendations by Greg for runners looking to improve [47:30]
• Money Think Charity tied into The World Marathon Challenge [50:40]

LINKS

• Connect with Greg on Instagram
• Greg ran the World Marathon Challenge to help students overcome the financial barriers to college. Support the mission here.
• Read reflections on running 250km thru the Atacama Desert, the world's driest desert
• Read Greg's short story on running 250km across the Gobi Desert
• Hadrian's wall run - 7 day run
• Greg's website GregNance.org

Follow me, Floris Gierman online:

• Newsletter with Running Tips and Racing Strategies
• My website Extramilest.com
• YouTube
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• Facebook (Personal)
• Twitter

In the Extramilest Show I interview a variety of people that go in extra mile in different aspects of their life. From runners and endurance athletes of all different levels, to coaches like Dr. Phil Maffetone and health gurus with many world records like The Iceman Wim Hof.

In this episode I Interview Bill Callahan, he lives in the middle of New York. He works a full time job, he has 2 young kids aged 2 and wife and a wife in grad school. Still he is able to run 50 to 60 miles per week in the evenings and weekends.

So far he has improved from 3:40 to 2:53 with more training volume, low HR training and more racing experience.

In today's episode we take a deep dive into his training and racing experience with a ton of great info on how to become a stronger, faster, healthier athlete.

Bill and I had a lot of fun recording this.

Hope you enjoy today's episode!

SHOW NOTES

• How Bill's wife Lindsey got him into running via the Boilermaker 15k. [4:36]
• Bill's first marathon experience in 2012 in 3 hours 40 minutes [5:55]
• How Bill's training and racing has evolved over the years, his key learnings [9:30]
• Bill's initial experience with low heart rate training [12:25]
• The improvements Bill noticed over a 5 month period with HR training [13:35]
• The importance of consistency in training + variations in your running terrain , flat, up hills, down hills, etc [15:45]
• Bill rotates 4 different types of shoes, different drop levels and weights [16:36]
• How Bill's training and racing has evolved over the years, his key learnings [8:05]
• How Bill and Floris use Strava as a tool for note taking, this helps decide what training volume is best for him [21:00]
• The importance of Bill's routine before race day [26:00]
• How Bill overcomes tough spots in his races [31:30]
• Recounting the race where Bill ran his current PR, his race and nutritional strategy [35:45]
• Bill's logistics with gels and salt pills [39:55]
• Bill explains his strategy behind doing monthly pace runs, pretending it's the first part of a race. [42:10]
• What a typical training week looks like for Bill [44:30]
• Importance of a proper cool down after a workout and race [48:00]
• Bill's thoughts about stretching [48:40]
• How Bill has been focusing on improving his running form to become a faster athlete, focusing on arm swings [56:15]
• Importance during Marathon running to run the corners smart, shortest route [57:45]
• Floris's pre-race strategy to get in good position early in a coral and stay warm [58:30]
• Boston Weather expectations, you can't control what you can't control, Plan B, C, D and E! [1:01:09]
• Bill's advice for athletes looking to run a Boston Qualifier, Sub 3 Hour Marathon or Marathon PR [1:03:00]

Bill's Strava: https://www.strava.com/athletes/14456219

I would love to hear from you. What was your favorite lesson or topic from this conversation. Please let me know in the comments.

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"When you are at the end of a marathon, and all your mind wants you to do is to stop, try going faster! What your legs really need is some type of change, so practicing that and mentally wrapping your head around the fact that you are not going to die if you do." - Kelley Pucket

Jessica Dorsey, Kelley Pucket and Gwen Ostrosky are 3 badass runners with a lot of Marathon experience. Recently all three ran a Sub 3 Hour Marathon at CIM in Sacramento, with times between 2:59 and 2:54!!

There are different ways to reach a marathon PR goal. In today's episode of The Extramilest Show, these 3 women share:

• their training approach, details of their speedwork, long runs and cross training
• their Sub 3 Hour marathon race strategies and execution
• how they overcame though spots in training and in their rac
• advice for athletes looking to run a Sub 3 Hour marathon, Boston Qualifier or Marathon PR.

SHOW NOTES

• Jessica's running background [1:50]
• How Jessica increased her training volume from 25 miles to 58 miles per week [2:25]
• How Kelley overcame a foot fracture [4:30]
• The 3 quality workouts that Kelley focused on her Sub 3 Hour Marathon: tempo, speedwork and long run. [6:00]
• Gwen's running background with 25 marathons and how she overcame her marathon running plateau to improve [8:00]
• Why Gwen gave herself permission to fail in training workouts and how this changed her mindset about training [10:20]
• Examples of Jessica's longer workouts [12:00]
• Jessica's 1/2 marathon PR of 1:23 in this training cycle [14:00]
• Jessica's speedwork was at a slower pace than she had done in previous training cycles [14:50]
• Kelley explaining to find what works best for you personally to become a faster runner, what excites you [16:05]
• Kelley's cross training in the form of boxing 2 to 3 times a week [17:00]
• Kelley's treadmill speed workouts [17:20]
• Mixing up your speed during workouts [18:40]
• The importance of having fun during your workouts [19:25]
• How Gwen slowed down her weekly speed workouts a bit for faster recovery [20:10]
• Gwen's long runs to train her body and mind [21:15]
• Jessica's honest answer about her "not good" approach to nutrition and sugar, and what she feels can be improved [23:30]
• Kelley vegetarian approach to nutrition [26:10]
• Kelley often trains without taking in any calories, even on 20 milers [27:00]
• Gwen's changed cold turkey into a stricter nutritional approach, cutting out some sugars [28:20]
• How Gwen prepares the routine of race day, so there are no surprises [29:32]
• Jessica's race day strategy and execution [30:40]
• Jessica's nutritional schedule for race day [33:30]
• Kelley's race day strategy and execution, importance of holding back on the uphills [34:20]
• Why Kelley stops and drinks at aid stations vs running through them fast [36:18]
• The mindset Kelley has at the last part of her race [37:05]
• Gwen's strategy to run the first 1/2 marathon in 1:30 to reach her Sub 3 Goal [38:15]
• How Gwen's last 6 miles / 10 km went on race day, during though miles [42:00]
• How Jessica gets through tough spots at the end of a marathon [46:20]
• Kelley's approach to break races up in smaller sections, easier on the mind to be present [51:10]
• What would Kelley do differently for her next marathon training and race day? [53:25]
• The three things Gwen would do differently for her next Sub 3 Hour Marathon [55:00]
• What Jessica would change for her next training cycle and race [56:40]
• Jessica's Olympic Qualifying Goal of Sub 2:45 and what it will take to get there [58:00]
• Upcoming race goals for Gwen, Kelley and Jessica [59:58]
• What did their taper looked like before the CIM Marathon [1:02:40]
• Tips and recommendations to run a Sub 3 Hour Marathon and Boston Qualifier [1:05:57]

Jay Motley, 38 years old from Greenville, South Carolina, is one of our Extramilest Facebook Group members. He has had a dream for a long time to qualify for the Boston Marathon. He trained hard and long, but always fell short of the Boston Qualifying times. He was often injured and feeling drained. This all changes recently, when he tried a different approach to training and racing. Last month he improved from a 3:11 marathon to a 2:50 marathon, a huge PR and his dream of being able to run the Boston Marathon came through.

In today's episode we discuss in detail about Jay's learnings over the past 10 years of Marathon running, what changes he made to his training to qualify for Boston, his race strategy and actually race day execution and much more.

This episode was brought to you by PATH projects, it is my favorite running clothing out there and the only shorts, liners, shirts and hats that I run in. Check them out at www.PATHprojects.com

SHOW NOTES

• How Jay started running to lose weight at age 20 [3:07]
• How Jay lost 50 pounds in 12 months and maintained his weight ever since [4:30]
• The first marathon Jay ran in 2008 in Nashville, TN, finishing in 3 hours 35 minutes [7:42]
• His learnings from his first marathon training cycle [11:30]
• Jay's first marathon that he actually enjoyed running [13:35]
• His experience with "Furman FIRST Program", all high intensity hard runs [15:15]
• His previous PR at the New York Marathon in 2014 in 3 hours 11 minutes [16:30]
• What happened after Jay missed his race goals several marathons in a row [19:40]
• What Jay enjoys most about running [21:00]
• Jay's journey to start thinking about qualifying for Boston again [23:22]
• Jay describes coming across a Sub 3 Hour Marathon article by Floris which changed his training approach [24:55]
• Jay's initial experiences with Heart Rate Training and MAF [27:05]
• How Jay decided the right Heart Rate to train with according to the MAF 180 formula [29:48]
• Floris talks about more details of the 180 MAF formula [31:00]
• Jay's MAF test to measure aerobic progress on a monthly basis [32:00]
• Importance of consistency and comparing apples to apples [34:35]
• Flo's thoughts on correct execution of the MAF test [34:50]
• Jay's progress with MAF tests over his training cycle to Sub 3 marathon [36:40]
• Jay's feeling of increasing training volume, while slowing down his pace on most runs [38:38]
• How Jay added in speedwork after a few months of low heart rate runs only [40:00]
• When Jay ran his MAF test with the Nike Vaperfly 4% shoes [42:38]
• The most amount of speedwork Jay ran the last 2 months before his Sub 3 Marathon [44:10]
• How Jay trained on some downhill miles to get ready for his Marathon in Hawaii [46:20]
• Jay describing his taper and what he would do different for his next training cycle [47:00]
• Floris's thoughts on the marathon taper [49:15]
• Jay's strategy going into his Sub 3 Marathon and how it worked out on race day [50:40]
• How mile 18 - 20 felt during his Sub 3 marathon [56:08]
• Some struggles Jay ran into during his Sub 3 marathon and how it overcame it [57:05]
• Jay describes the feeling of finishing in 2 hours 50 minutes, a 20 minute PR [59:06]
• The importance of listening to the body and mind during training cycles [60:28]
• Jay added yoga for strength, flexibility and mental training. Helped focus on his breathing 1:02:00
• What Jay would do different for the training cycles + races [1:03:30]
• Floris's thoughts about the Boston Marathon [1:05:00]
• Tips by Jay to qualify for the Boston Marathon, run a Sub 3 Hour Marathon or Marathon PR [1:06:38]
• How we learn from both good and bad runs [1:08:50]

LINKS

www.extramilest.com

Extramilest Facebook Group

Jay Motley Strava

Jay Motley's 2:50 Marathon on Strava

Floris Gierman Strava

Maffetone 180 formula to calculate your Heart Rate Zones

How I trained to run a Sub 3 Hour Marathon

Boston Marathon Preparation and Race Report

Welcome to the Extramilest Podcast where I interview the brightest minds in health, fitness and endurance sports. We talk about a variety of topics, including one of my favorites, how to become a stronger, healthier and happier athlete. 

Today’s podcast guest is Pete Kostelnick, an ultra endurance runner with an impressive track record. He runs more than anyone I know. Recently he completed a 5400 miles run from Alaska to Florida in 97 days, averaging 55 miles / 88 km a day, that’s more than 2 marathons a day!!!

He also has the Guinness World Record of fastest coast to coast run across the US, from SF to NYC in 42 days.  He has won many ultra races, including the current Course Record of one of the toughest running races, the Badwater 135

In today’s conversation we cover a variety of topics, around training, racing, injury prevention, nutrition and motivation. I think a lot of athletes will find this episode educational, not just for ultra running, but also for shorter distances like the 1/2 marathon and marathon.

Show notes and all links can be found on my website www.extramilest.com. Question of the day, what was one of your key takeaways from this conversation? Please let me know in the comments!

SHOW NOTES

• Details of Pete’s 5400 mile run from run from Alaska to Florida [2:32]
• The difference between Pete’s supported Run Across America in 2016 and this self supported run in 2018 [7:34]
• The food that Pete would bring in his stroller along the way [11:21]
• “If you’re looking for lettuce around here, that’s like trying to find cigarettes in a prison” [13:47]
• Supplements Pete took on his adventure run [14:11]
• How Pete trained for his longest run to date and how he prevents injuries [16:17]
• Pete’s base training weeks of 150 to 200 miles [18:32]
• Breaking 10k miles in one year on Strava [19:42]
• Pete’s thoughts on stretching and warming up easy for first 2 miles [21:07]
• Pete has run a lot of PR’s training only slow easy runs, to move efficient [23:55]
• How Pete broke the Sub 3 Hour marathon and ended up running a 2:41 marathon [25:17]
• How Pete motivates himself during training day in day out [29:37]
• How Floris measures his running progress on a monthly basis [31:27]
• The highlights of Pete’s trip from Alaska to Florida [34:17]
• Some of the people Pete met on his run [39:02]
• How Pete ended his 97 day running adventure and celebrated [41:23]
• The transition from running 5400 miles to taking a break from running [44:01]
• Pete’s lower points and tough spots on his K2K run[45:32]
• How he overcame low points [47:12]
• What would some of the toughest people I know do in this situation [50:48]
• Getting used to running with a stroller [53:12]
• Why Pete runs extreme long distances [56:07]
• Pete’s past struggle with Anemia, low iron levels [59:55]
• What’s next for Pete [1:03:15]
• How runners can accomplish more than they think they are capable of [1:06:19]
• Parting advice by Pete for all the runners out there [1:09:26]

Links:

Connect with Pete

• Website: http://petesfeetaa.com/
• Strava: https://www.strava.com/pros/16102568
• Facebook: https://www.facebook.com/pete.kostelnick
• Facebook: https://www.facebook.com/petesfeetaa/
• Instagram: https://www.instagram.com/petekostelnick/
• HOKA ONE ONE video about Pete’s K2K run
• Pete’s final K2K miles in Florida
• Running Down a Record Documentary about Pete’s 2016 attempt to break the Transcontinental World Record
• Marshall Olrich - Running on Empty book
• Charlie Engle Podcast Extramilest 

"We are able to perform so much better if we are connected to the debt of the bio-chemistry" - Wim Hof

Today’s guest is the legendary "Iceman", Wim Hof. He has accomplished a number of extraordinary achievements, including 26 Guinness World Records. He has trained a lot to control his breathing, heart rate and blood circulation and he can withstand extreme cold and hot temperatures. 

He has trained others to achieve the same effect, with minimal training. He teaches his Wim Hof Method to people all over the world, to control their bodies and achieve extraordinary things. This method consists of 3 pillars: Cold Exposure, Breathing Techniques and Mindset.

I have been using his approach with cold showers, ice baths, deep breathing and visualization for several years now and have noticed significant benefits. 

In today’s episode we dive into many topics:

• How can athletes improve their training and racing with the Wim Hof Method?
• How to overcome big challenges, both physically and mentally?
• How to override discomfort in different areas of your life.
• Ways to improve your connection between your body and mind? 
• Importance of self talk and visualization 
• Getting blood flow to deeper parts of the brain
• And much more! 

 Full show notes with links on my site www.extramilest.com/wimhof

 

Dr. Phil Maffetone has written over 20 books and 200 articles on the topics of endurance training, racing, nutrition, health and fitness. He has made a huge impact on me, my family and my friends.

In today's follow up interview, we dive deep into contradicting views in nutrition, healthy vs unhealthy meats, ketosis, intermittent fasting, experimenting with nutrition during training and how to overcome frustrations with low HR training, best type of interval training and much more. 

Show notes

• Improvements after training with a Heart Rate Monitor [3:30] • More awareness about health, but more unhealthy people than ever, huge disconnect [4:58] • Why so many people are addicted to sugars without realizing it and what you can do about this [10:45] • Why weening off Junk Food does not work. [14:12] • How the 2-week Test can help identify Carbohydrate Intolerance [14:12] • Dr. Maffetone's thoughts about the strong need for specific nutrients that come from animals [15.55] • Chicken is the worse meat you can eat but highest selling [18:33] • Healthy meat vs unhealthy meat [19:25] • Listening to your body, to how you really feel [22.45] • Dr. Maffetone's thoughts on ketosis and fasting [24.48] • Training your fat burning abilities [33.20] • Importance of experimenting with nutrition during training for race day [34:50] • Benefits of low heart training [42:20] • Why many athletes struggle with low heart rate training and what to do about this [46:00] • The social component of running apps like Strava [48.30] • How to create your own training schedule with self health management [50:15] • The type of speedwork and intervals Maffetone likes [54:25] • Importance of having fun during training and racing [58:10] • Listening to your body instead of to music [1:00:03] • Setting aside time to be disconnected and think [1:01:00] • Becoming aware of different types of stress and ways to lower your stress [1:03:20] • Dr. Maffetone's books about Training, Racing, Health and Fitness [1:06:40] • Improvements with MAF and marathon times by Floris [1:11:30]

Full transcript of this podcast can be found on my Extramilest website at: https://wp.me/p8y4vy-Um