The Extramilest Podcast

Low heart rate training can work well for athletes of all levels (and ages), from beginners to advanced. In the episode we take a deep dive into Low Heart Rate Training with a detailed guide and cover:

1. What is low heart rate training? / Why?

2. How to train with a low heart rate?

3. How to overcome frustrations / challenges with low HR training?

4. The 10 common mistakes with low HR training

5. How much zone 2 training is right for you?

6. When and how to add speedwork?

This episode is also available as full video here: https://youtu.be/taO8kKsx448

This is going to be a different episode than normal and I honestly don't know if this episode is going to work well in audio format. Let me explain. Recently I (Floris Gierman) recorded a 35 minute video of a low heart rate training guide. The only thing is that I recorded this video, while running a sub 3 hour marathon on a running track.

I did use an external mic, however you do hear me huffing and puffing from time to time, because I'm running an average pace of 6:45 min / mile, so 4:12 min / km for 26.2 miles / 42.2km.

Before we start this episode, two comments:

This podcast episode is also available as a full video with some graphics on my YT channel: https://youtu.be/taO8kKsx448

Download the Low HR Training Guide PDF for free: https://extramilest.com/subscribe

LINKS AND TOOLS MENTIONED:

► My Strava from this run: https://www.strava.com/activities/9029158789

► Extramilest Show Podcast - https://extramilest.com/podcast/

► MAF 180 formula: https://philmaffetone.com/180-formula/

► HR Training Zone Calculator: https://bit.ly/hr-calculator

► Talk Test: https://youtu.be/AoB2AMUq8Wg

► Lactate Testing: https://bit.ly/3WAbI5z

► Personal Best Training Program: https://www.pbprogram.com

► 25 Tips from the Extramilest Run Community: https://youtu.be/lbCO0zlUPkE

► Marathon pace wristband creator: https://bit.ly/3RVu51w

GEAR USED:

► Gel PF 30 - https://visit.pfandh.com/Flo10 (10% off your 1st order with code FLO10)

► Gel PF 30 Caffeine - https://visit.pfandh.com/Flo10 (10% off your 1st order with code FLO10)

► Shoes - Nike Air Zoom Alphafly Next % Flyknit - https://amzn.to/3HILKIC

► Shorts - PATH projects Graves PX 7" Shorts - https://pathprojects.com/graves

► Liner - PATH projects Lynx PD 8" - https://bit.ly/3VimixU

► Shirt - PATH projects Andes Ad Tank - https://bit.ly/3yts9qn

► Hat - Muir Cap - https://bit.ly/3L3foqa

► Watch 1 - COROS APEX PRO 2 - https://amzn.to/3Wle4Vo

► Heart Rate Monitor - Garmin HRM Pro - https://amzn.to/3MmJw1I

► COROS POD 2 - https://amzn.to/3uVcwFV

► NutriSense Continuous Blood Glucose Monitor CGM - https://bit.ly/3Xebylh

► Camera - Go Pro 11 - https://amzn.to/3FZfCiw

► Mic - Go Pro Media Mod - https://amzn.to/3vBTxAs

YOU CAN FIND ME, FLORIS GIERMAN HERE:

► Personal Best Program: https://www.pbprogram.com

► Website: https://extramilest.com

► Strava: https://www.strava.com/athletes/1329785

► Instagram: https://www.instagram.com/florisgierman

► Podcast: https://extramilest.com/podcast

► YouTube: https://bit.ly/Flo-YT

Download the Low HR Training Guide PDF for free: https://extramilest.com/subscribe

Thanks to LMNT and HVMN for sponsoring this video! Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase. Visit https://hvmn.com/FLO to save 20% off your order of Ketone IQ.

Chris Hauth is a two-time Olympian, former professional triathlete, ultra-runner and one of the world's most respected endurance and ultra-endurance coaches. He is the founder of AIMP Coaching, which unlocks the best version of people through endurance experiences.

Watch this full interview on YouTube: https://youtu.be/cgi-WvN7LWQ

Thanks to LMNT for sponsoring this video! Head to DrinkLMNT.com/FLO to get your free sample pack with any purchase. LMNT is a delicious sugar-free electrolyte drink mix that I have been drinking for several years now. For runners symptoms of electrolyte deficiency are common. LMNT can help prevent and eliminate headaches, muscle cramps, fatigue, sleeplessness, and other common symptoms. Right now LMNT is offering my listeners a free sample pack with any order, That's 8 single serving packets FREE with any LMNT order. This is a great way to try all 8 flavors. Get yours at DrinkLMNT.com/FLO.

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Thanks to HVMN for sponsoring this video! Visit https://hvmn.com/FLO to save 20% off your order of Ketone IQ. Ketone IQ™ by HVMN is a supplement that increases your blood ketone levels. Many people, including myself, find that increasing ketone levels, by using a supplement such as Ketone-IQ, can greatly improve cognitive ability and even physical output for mental performance and exercise.

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[00:00] Unlocking your full potential

[05:08] Welcome Chris! Friendship with Rich Roll

[09:14] Scaling up running distance with curiosity

[22:05] Journaling, habits, values & principles

[25:42] 7x project with Special Operators

[37:50] Longevity and consistency, goals and validation

[41:45] Training for 7 marathons in 7 days in 7 continents!

[58:40] Failure, risk, fear and adventure

[1:00:30] Floris' planned adventures

[1:08:18] Why am I doing this? Who do I want to be on the other side?

[1:12:06] How to become a stronger, healthier, happier athlete

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FIND CHRIS HAUTH HERE:

Website: https://www.aimpcoaching.com

Twitter: https://twitter.com/aimpcoach

Instagram: https://www.instagram.com/aimpcoach

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YOU CAN FIND ME, FLORIS GIERMAN HERE:

YouTube: https://bit.ly/Flo-YT

My Running Coaching Program - https://www.pbprogram.com/

Strava: https://www.strava.com/athletes/1329785

Instagram: https://www.instagram.com/florisgierman

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Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

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ABOUT THE EXTRAMILEST SHOW:

A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.pbprogram.com.

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

Thanks to LMNT for sponsoring this video! Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase.

Martinus Evans is the founder of the Slow AF Run Club, a marathon runner, coach and author. We talk about the back of the pack runners, size inclusivity, mindset and ways to improve your running and health.

Watch the full video on YouTube here: https://youtu.be/NB3iz98sCmU

CHAPTERS:

• 0:00 Finding strength in slowness
• 3:36 Welcome Martinus!
• 4:12 Doctor, I can run a marathon.
• 7:05 Who is this sport of running designed for?
• 11:10 If it don't apply, let it fly
• 13:32 Rate of Perceived Exertion (RPE Scale), finding enjoyment
• 16:57 Early running club experiences
• 19:12 Prove them wrong
• 20:06 The origins and growth of Slow AF Run Club & Foundation!
• 25:03 Slow AF member momentum.. getting to a million
• 26:28 Athlete mindset
• 29:00 Comparison is the thief of joy
• 30:15 Start slow, be persistent and build consistently.
• 33:49 Raceday strategy for new runners
• 36:57 First marathon experience (Detroit)
• 44:05 Tools for running ~ mental and physical. Goals and habits.
• 49:33 Writing the book ~ Slow AF Run Club
• 54:32 Where to find out more about Martinus and Slow AF Run Club
• 55:46 Advise for runners looking to improve.

FIND OUT MORE ABOUT MARTINUS AND THE SLOW AF RUN CLUB:

• Website: https://300poundsandrunning.com/
• Website: https://slowafrunclub.com/
• Book: Slow AF Run Club: The Ultimate Guide for Anyone Who Wants to Run: https://amzn.to/44SB4Qu
• Instagram: https://www.instagram.com/300poundsandrunning
• Instagram: https://www.instagram.com/runslowaf/
• Facebook: https://www.facebook.com/300poundsandrunning/
• Facebook: https://www.facebook.com/RunSlowAF/
• Twitter: https://twitter.com/300lbsandrunnin

TOOL MENTIONED:

• Body glide anti-chafing stick: https://amzn.to/3VSdpvA

YOU CAN FIND ME, FLORIS GIERMAN HERE:

• My Personal Best Coaching Program: https://www.pbprogram.com/
• YouTube: https://bit.ly/Flo-YT
• Strava: https://www.strava.com/athletes/1329785
• Weekly running newsletter: https://floris-gierman.ck.page/signup
• Instagram: https://www.instagram.com/florisgierman
• Website: https://extramilest.com
• Website: https://pathprojects.com
• Podcast: https://extramilest.com/podcast/

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.pbprogram.com.

Thanks to LMNT for sponsoring this episode! Head to DrinkLMNT.com/FLO to get your free sample pack with any purchase. LMNT is a delicious sugar-free electrolyte drink mix that I have been drinking for several years now. For runners symptoms of electrolyte deficiency are common. LMNT can help prevent and eliminate headaches, muscle cramps, fatigue, sleeplessness, and other common symptoms. Right now LMNT is offering my listeners a free sample pack with any order, That's 8 single serving packets FREE with any LMNT order. This is a great way to try all 8 flavors. Get yours at DrinkLMNT.com/FLO.

SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

Andy Blow is one of the first people I call if I want to nerd out about optimizing my nutrition and hydration for training and racing. Andy is a Sports Scientist and the co-founder of Precision Fuel & Hydration. Watch the full video on YouTube here: https://youtu.be/_8Xt5cfHRLg

CHAPTERS

• 00:00 avoid this race nutrition mistake
• 01:53 welcome Andy!
• 02:41 other common mistakes with fueling
• 02:26 race distance, intensity and carb intake
• 08:25 digestive system, tolerance
• 13:06 development of energy gels
• 16:47 cramp!
• 21:47 science of sweat
• 26:29 electrolyte deficiency
• 29:50 online electrolyte calculator
• 31:22 weather conditions and nutrition intake
• 34:52 gel consistency and flavor
• 36:42 salt pill tactics
• 38:17 side-aches (stitch)
• 41:20 journaling to identify areas for improvement
• 44:15 relax, it's not over 'til it's over!
• 49:11 gender and fueling + hydration
• 52:06 find out more about Precision Hydration
• 53:44 closing thoughts

MORE ABOUT ANDY BLOW

Andy Blow is a Sports Scientist with a degree in Sports and Exercise Science from the University of Bath. An expert in sweat, dehydration and cramping, Andy previously worked as the Team Sports Scientist for the Benetton and Renault Formula 1 teams, and remains an adviser to the Porsche Human Performance Centre. An elite level triathlete in his younger days, Andy has finished in the top-10 of Ironman and IM 70.3 races, as well as winning an Xterra World title. It was Andy's own struggles with cramp and hydration that led to him specialising in electrolyte replenishment and founding Precision Fuel & Hydration. Andy is a leading figure in the world of sports hydration and has worked alongside Dr Raj Jutley, as well as other top sports scientists, to co-author a number of studies and books.

FIND ANDY BLOW AND PRECISION FUEL & HYDRATION HERE:

• Website: https://visit.pfandh.com/Flo10
• The Fuel & Hydration Planner: https://visit.pfandh.com/floplanner
• Floris Chicago Marathon Case study: https://visit.pfandh.com/FloCaseStudy
• Book a free one-to-one video consultation: https://visit.pfandh.com/flovideocall
• Book a Sweat Test: https://visit.pfandh.com/flosweattest
• Instagram: https://www.instagram.com/precisionfandh/
• Facebook: https://www.facebook.com/precisionfandh/
• Strava: https://www.strava.com/clubs/104959
• Twitter: https://twitter.com/precisionfandh/

YOU CAN FIND ME, FLORIS GIERMAN HERE:

• My Personal Best Coaching Program: https://www.pbprogram.com/
• YouTube: https://bit.ly/Flo-YT
• Strava: https://www.strava.com/athletes/1329785
• Instagram: https://www.instagram.com/florisgierman
• Website: https://extramilest.com
• Website: https://pathprojects.com
• Podcast: https://extramilest.com/podcast/

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.pbprogram.com.

SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

To learn more about my Chicago marathon 2022 nutrition strategy, check out this case study: https://visit.pfandh.com/FloCaseStudy

Thanks to PATH projects and LMNT for sponsoring this video! Visit https://pathprojects.com/FLO to get 10% off any purchase of PATH projects running gear. Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase.

Wissam Kheir has 5 years of MAF low heart rate training experience. We talk about health and race improvements through MAF low HR training and the important psychological aspects of goal setting, self-actualization and building the aerobic base.

Watch the full video on YouTube here: https://youtu.be/ZyhGgYp3D1I

MORE ABOUT WISSAM

Wissam Kheir is a PB Program member who started MAF training in 2018. He is a Clinical Psychologist, Psychotherapist and an Assistant Professor at the Lebanese American University in Beirut, Lebanon. Wissam is also a marathon and ultramarathon runner, swims, bikes and is a self-confessed data freak.

FIND WISSAM HERE:

• Strava - https://www.strava.com/athletes/20155392
• Instagram - https://www.instagram.com/wissamkheir
• Lebanese American University profile - https://bit.ly/3GMnSCC

YOU CAN FIND ME, FLORIS GIERMAN HERE:

• Podcast: https://extramilest.com/podcast/
• My Personal Best Coaching Program: https://www.pbprogram.com/
• Strava: https://www.strava.com/athletes/1329785
• Instagram: https://www.instagram.com/florisgierman
• Website: https://extramilest.com
• Website: https://pathprojects.com

CHAPTERS

• 0:00 Frustrations with MAF low heart rate training
• 00:02:46 Sponsors: PATH projects, LMNT
• 00:05:12 welcome Wissam!
• 00:06:16 from no pain - no gain, to MAF
• 00:13:19 dealing with early stages of MAF training
• 00:17:39 running from a psychological perspective
• 00:20:35 progress and breakthrough with low heart rate training
• 00:23:56 first marathons, to improvements through MAF
• 00:31:24 dealing with a hot climate and sauna in Winter
• 00:35:34 goal setting, discipline, self-actualisation, context of culture
• 00:38:26 always ready with MAF, 100 mile self-navigated run
• 00:42:55 getting out of your comfort zone, dealing with pain, race pace
• 00:49:05 the MAF population: being humble and being obsessive
• 00:53:52 bike accident
• 00:55:29 Ironman
• 01:00:52 combining family life with training, finding time
• 01:02:24 being selective, adaptive behaviours, the company you keep
• 01:06:36 recovery tools
• 01:07:37 nutrition, intermittent fasting, high training volume
• 01:14:17 ice bath, working with discomfort
• 01:16:01 training and racing goals / bucket list
• 01:20:03 closing thoughts

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.pbprogram.com.

SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

PATH projects is offering Extramilest Show listeners 10% discount on any order. Get yours at https://pathprojects.com/FLO (limited time only)

LMNT are offering a free sample of 8 serving packs to listeners of the Extramilest Show, with any order. Get yours at http://DrinkLMNT.com/FLO

🚨 GIVEAWAY!! Win the book The Big Book of Endurance Training and Racing by Dr Phil Maffetone. To enter, subscribe to my YouTube channel & comment: what was your favorite takeaway, lesson or quote from this video? 1 winners will be picked by May 30th from the YouTube comments.🚨

To learn more about our running coaching program, from 5k to marathons and ultra distances, visit https://www.pbprogram.com/.

Thanks to LMNT and HVMN for sponsoring this video! Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase. Visit https://hvmn.com/FLO to save 20% off your order of Ketone IQ.

Kate Martini Freeman improved from a 4:59 marathon to a 2:58 marathon. She is an endurance athlete, running coach & mother of 2 young kids. Kate and her husband Jimmy coached me when I started running and I've learned a lot from her over the years.

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

Chapters:

• 00:00:00 Push it, keep trying!
• 00:02:45 Sponsors: LMNT, HVMN
• 00:05:15 Kate's backround as a runner, how it all started for her
• 00:07:59 Her first marathon at Kona, Hawaii 2002
• 00:12:07 From 4:59 marathon to BQ and Sub 3
• 00:14:08 Her first experience cheering on at the Boston Marathon
• 00:16:04 Kate's thoughts on pace, strength training, hills, trails, etc
• 00:18:34 Bringing road athletes to the trails
• 00:19:28 Common mistakes are by athletes
• 00:22:52 How Kate deals with the tough spots in a race
• 00:29:37 How to deal with running injuries
• 00:37:04 How to deal with colds and illnesses during training
• 00:39:34 Similarities among successful athletes
• 00:42:14 Differences in training for younger and older athletes
• 00:45:28 Differences in training and racing for women and men?
• 00:47:14 Training and racing strategies
• 00:49:14 Setting big goals and why Kate performed standup comedy
• 00:54:24 Dealing with motivation to workout
• 00:57:14 What recommendation would Kate give a younger version of herself
• 00:59:12 Any closing thoughts for athletes looking for to improve further
• 01:00:27 Free weekly newsletter Extramilest.com

FIND OUT MORE ABOUT KATE AND COYOTES RUNNING

• Kate IG - https://www.instagram.com/freemartini/
• Coyotes IG - https://www.instagram.com/coyoterunning/
• Website - http://www.coyoterunning.com/
• Coyotes FB - https://www.facebook.com/groups/98044145946

YOU CAN FIND ME, FLORIS GIERMAN HERE:

• YouTube: https://bit.ly/Flo-YT
• My Running Coaching Program - https://www.pbprogram.com/
• Strava: https://www.strava.com/athletes/1329785
• Instagram: https://www.instagram.com/florisgierman
• Website: https://extramilest.com
• Website: https://pathprojects.com
• Podcast: https://extramilest.com/podcast/

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

ABOUT THE EXTRAMILEST SHOW:

A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.pbprogram.com.

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

🚨 GIVEAWAY!! Win a 30 minutes Zoom Coaching Call with Coach Floris Gierman. To enter, subscribe to my YouTube channel & comment: what was your favorite takeaway, lesson or quote from this video? 2 winners will be picked by May 30th from the YouTube comments.

A conversation with my friends Scott Warr and Don Freeman, hosts of the Trail Runner Nation podcast. TRN is trail running's #1 podcast in the world, with more than 600 episodes recorded.

We break down the barriers for road runners to get into trail running and advice on how to improve as a trail runner and ultra runner.

Watch the full YouTube interview at: https://youtu.be/2k9O2DF5c4Y

CHAPTERS

• 00:00 Intros
• 3:56 Welcome Scott and Don! About Trail Runner Nation.
• 8:22 Starting out running, transition to trail
• 14:42 Early lessons in trail running
• 21:39 Why people run mostly road vs trails
• 23:12 Community
• 29:02 Kids 'n' trails, "one is greater than none"
• 30:11 Running gear & safety considerations
• 34:18 Things you can't run without…
• 39:32 Running identity
• 45:17 Small habits, motivation
• 47:07 Common lessons from podcast guests
• 52:40 Recommendations to get into trail running
• 58:40 Don's 200-mile races
• 1:06:35 Crewing for trail / ultra races
• 1:08:48 Where to find Don and Scott
• 1:09:30 Closing thoughts

Subscribe on YouTube and hit the bell to see new videos: https://bit.ly/Flo-YT

Thanks to LMNT for sponsoring this podcast! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase.

Scott Warr and Don Freeman are experienced non-elite trail runners, located in Northern California. Trail Runner Nation is one of trail running's oldest and most downloaded podcasts. I love the TRN podcast and have been listening to them for 10+ years. This is how I initially discovered Dr Phil Maffetone, Dr Mark Cucuzzella and several others.

This conversation was a blast to record because Scott and Don have stories for days from their trail and ultra adventures.

FIND OUT MORE ABOUT DON, SCOTT AND TRAIL RUNNER NATION:

• Website - https://trailrunnernation.com/
• Twitter - https://twitter.com/WeAreNation
• Instagram - https://www.instagram.com/trailrunnernation/
• Facebook - https://www.facebook.com/TrailRunnerNation/
• All TRN episodes - https://trailrunnernation.com/category/podcasts/

YOU CAN FIND ME, FLORIS GIERMAN HERE:

• Personal Best Program: https://www.pbprogram.com/
• Podcast: https://extramilest.com/podcast/
• YouTube: https://www.youtube.com/@FlorisGierman
• Strava: https://www.strava.com/athletes/1329785
• Instagram: https://www.instagram.com/florisgierman
• Website: https://extramilest.com
• Website: https://pathprojects.com
• Subscribe to my weekly running newsletter: https://extramilest.com/subscribe/

LINKS AND TOOLS MENTIONED:

• Trail Runner Nation https://trailrunnernation.com/
• Born to Run (book) by Christopher McDougall https://amzn.to/3ZTHWdF
• Extramilest Show #59 - Coach Jimmy Dean http://bit.ly/42cuVxn
• Atomic Habits (book) by James Clear https://amzn.to/3ZOeUw2
• Vibram 5 Fingers https://amzn.to/3FtpAYL
• Tahoe 200 http://bit.ly/3LqjgFo
• Bigfoot 200 http://bit.ly/3Tj1W74
• Cocadona 250 https://cocodona.com/

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items on any search engine/shopping site of your choice and buy/research them that way.

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.pbprogram.com.

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

Thanks to H.V.M.N. for sponsoring this video! Head to https://hvmn.com/FLO to save 20% off your order of Ketone IQ. Michael Brandt is a 2:42 marathoner and the Co-Founder & CEO of Health Via Modern Nutrition H.V.M.N. We discuss drinkable Ketone-IQ shots, how to optimize your energy levels, innovations in the keto space, and more!

Watch the full YouTube interview at: https://youtu.be/4xAgnVfCZhc

🚨BIG GIVEAWAY!! Win a pair of running shoes of your choice (up to $300 value). To enter, subscribe to my YouTube channel & comment: what was your favorite takeaway, lesson or quote from this video? 1 winner will be picked by April 30th.🚨

Chapters:

• 0:00 Intros
• 4:28 Welcome to Michael Brandt
• 6:09 Engineering approach to the human body
• 9:16 Glucose and ketone energy systems
• 12:00 Benefits of ketones and ketosis
• 18:50 US Department of Defense (special ops) contract
• 20:53 Pioneering ideas and use cases
• 25:41 Finding the right products in a crowded market
• 34:26 Self-actualisation through fuel and experimentation
• 39:31 Protocols for being optimal with ketosis
• 42:37 The spike and crash profile
• 45:56 Human body as a platform
• 49:11 Keeping it simple
• 51:25 Intuition
• 52:37 Fuelling for Marathon training and racing & life!
• 57:46 Healthy scepticism
• 1:01:03 Running as the parent sport
• 1:04:07 Michael's own protocol for implementing Ketone IQ and other products
• 1:07:28 Energy used by the brain
• 1:10:10 Developments in the nutrition space, traumatic brain injury
• 1:15:52 Where to find/follow Michael
• 1:16:30 Closing thoughts
• 1:17:36 Outro

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

FIND OUT MORE ABOUT MICHAEL BRANDT:

• Instagram: (@bdm_runner) https://www.instagram.com/bdm_runner
• TikTok: https://www.tiktok.com/@bdm_runner
• YouTube: https://www.youtube.com/@bdm_runner
• Twitter: https://twitter.com/bdm_runner
• Website: michaelbrandt.co
• Strava: https://www.strava.com/athletes/22928004

YOU CAN FIND ME, FLORIS GIERMAN HERE:

• My Running Coaching Program: https://www.pbprogram.com/
• Podcast: https://extramilest.com/podcast/
• Strava: https://www.strava.com/athletes/1329785
• Instagram: https://www.instagram.com/florisgierman
• Website: https://extramilest.com
• Website: https://pathprojects.com

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items on any search engine/shopping site of your choice and buy/research them that way.

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.pbprogram.com.

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

Ketone IQ™ by HVMN is a supplement that increases your blood ketone levels. Many people, including myself, find that increasing ketone levels, by using a supplement such as Ketone-IQ, can greatly improve cognitive ability and even physical output for mental performance and exercise.

Thanks to H.V.M.N. for sponsoring this video! Head to https://hvmn.com/FLO to save 20% off your order of Ketone IQ.

This is one of my favorite interviews I've ever done. Jimmy Dean Freeman and his wife Kate Martini Freeman were my first running coaches in 2013 and 2014. Combined they have coached more than 2000 athletes over the past 20 years, over all distances from 5k, 10k and half marathon, to full marathon and ultra distances.

Watch the full YouTube interview at: https://youtu.be/9MB2HII200w

CHAPTERS

• 0:00 start video
• 8:30 Jimmy's background as a runner, his first 10K event at 9 years old.
• 12:35 Favorite; track, treadmill, trail, road?
• 15:30 Jimmy's coaching history
• 19:00 Process orientation vs. outcome orientation
• 21:05 The War Room, race strategy
• 24:00 Discomfort levels and how quickly things can turn
• 25:55 Finding flow in racing and in daily life
• 33:40 The glass ceiling
• 45:00 Going after BIG goals
• 49:30 Injury and form dysfunction
• 52:25 Running relaxed, being present
• 53:10 When do you back off in training?
• 55:55 Best ways to recover
• 58:40 A Heart Rate Monitor and training without one
• 1:01:25 Dealing with colds and illness. Below the neck "rule"
• 1:07:05 Nailing your pre race taper
• 1:09:40 Recovery based on age and gender
• 1:12:55 Why Jimmy is a running coach?
• 1:14:50 Learning from mistakes (the hard way)
• 1:18:27 Closing thoughts

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

Jimmy is known for getting inside his athletes' heads and his emphasis on training the mind like a muscle. Since 2002, he has coached more than a two-thousand adults (and young people) to run further and run more efficiently by creating an uplifting environment to propel people to break through self-imposed glass ceilings. Jimmy has been running competitively for 30 years (200+ races, including the Angeles Crest 100, the Western States 100 and Badwater 135) and has over 14 years of coaching experience tackling ultra endurance over the last decade. He has helped many runners & athletes to complete their first ultra races and 100 milers, and has personally completed 28+ races of 50 miles (or further) while failing to finish 5 races over that stretch. Personal bests include a 1:18 Half Marathon, 2:56 Marathon, 3:56 50k, 7:07 50 miler & 17:34 100 miler. Jimmy is also the father of two kids who can out-endurance him any day.

Jimmy Dean Freeman and his wife Kate Martini Freeman coached me, Floris Gierman, for several seasons when I started running more serious in 2013. They are both incredible runners and coaches at http://www.coyoterunning.com/

FIND OUT MORE ABOUT JIMMY DEAN FREEMAN:

• Website - http://www.coyoterunning.com/
• Coyotes FB - https://www.facebook.com/groups/98044145946
• Coyotes IG - https://www.instagram.com/coyoterunning/
• Jimmy IG - https://www.instagram.com/coachjimmydean/

YOU CAN FIND ME, FLORIS GIERMAN HERE:

• Personal Best Program: https://www.pbprogram.com/
• Podcast: https://extramilest.com/podcast/
• Strava: https://www.strava.com/athletes/1329785
• Instagram: https://www.instagram.com/florisgierman
• Website: https://extramilest.com
• Website: https://pathprojects.com

LINKS AND TOOLS MENTIONED:

• Video: Los Angeles Marathon 2022 - https://youtu.be/CzNHZA_Kejs
• Video: My First 100 Mile Run, Long Beach to San Diego - https://youtu.be/1CAxzM2mkrc
• Extramilest Facebook Group - https://www.facebook.com/groups/209003219602686
• Newsletter Extramilest - www.extramilest.com/subscribe
• Personal Best Program: https://www.pbprogram.com/
• Website - http://www.coyoterunning.com/
• PATH projects - https://pathprojects.com/

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.pbprogram.com.

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Dr. Mark Cucuzzella has a marathon PB of 2 hours 24 minutes and ran Boston 30 times. He is a doctor, an author and professor of family medicine at West Virginia School of Medicine. He is also a Lieutenant Colonel in the Airforce Reserves, designing programs to reduce running injuries in military personnel. Watch the full YouTube interview at https://youtu.be/C8rxNRDPMCI

CHAPTERS:

• 03:23 the roots and growth of low heart rate training
• 12:41 learning from the best
• 15:11 starting out with low heart rate training and troubleshooting
• 20:21 balancing high and low intensity workouts
• 23:54 lactate shuttle, earning the right to do interval training
• 32:14 lactate testing
• 35:16 continuous glucose and heat rate monitoring
• 39:55 important blood work for athletes
• 53:49 medical concerns before training
• 56:42 running form, recreational and elite
• 1:03:22 running relaxed, race mantra, coping with discomfort
• 1:05:34 blue zones, Harvard longitudinal study of ageing
• 1:10:03 more about Dr. Mark
• 1:12:59 closing thoughts

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

ABOUT DR MARK CUCUZZELLA:

Dr. Mark Cucuzzella has ran the Boston Marathon 25 times and has a Personal Best of 2:24 in the marathon. For 30 years he has run a sub 3-hour marathon. He is a doctor, author of the book Run For Your Life and professor of family medicine at West Virginia School of Medicine. Dr. Mark is also a Lieutenant Colonel in the Airforce Reserves, designing programs to reduce running injuries in military personnel. He own the Nation's first natural footwear store Two Rivers Treads and organizes running events to promote a healthier lifestyle.

LINKS AND TOOLS MENTIONED:

• Lydiard Foundation - https://www.lydiardfoundation.org/
• Dr. Stephen Seiler TED Talk - https://youtu.be/MALsI0mJ09I
• The Borg scale - https://bit.ly/3HVlRF7
• Polar OH1 heart rate monitor - https://amzn.to/3js4Vg3
• Harvard longitudinal study of ageing - http://bit.ly/3jqglB1
• Dr Mark Cucuzzella's running store - www.tworiverstreads.com
• Nutrisense: https://bit.ly/3Xebylh
• Continuous Glucose Monitor (CGM) - https://bit.ly/3Xebylh
• If you'd like to try NutriSense, the code FLO25 will give you $25 off the first month.
• LMNT electrolytes, free sample pack with any purchase: http://DrinkLMNT.com/FLO

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

PODCASTS MENTIONED:

• Dr Mark Cucuzzella, Round 1, Extramilest Show #18 - https://youtu.be/wCbr-dkUi7Q
• Dr Phil Maffetone, Extramilest Show #3 - https://youtu.be/_TPrenWWK9U
• Dr Phil Maffetone, Extramilest Show #8 - https://youtu.be/PWQOdquPTQ8
• Dr Phil Maffetone, Extramilest Show #39 - https://youtu.be/DyE2J5pcWcA
• Mark Allen, Extramilest Show 5 - https://youtu.be/YlBUJTIggyA
• Dr Stephen Seiler on Extramilest Show #50: https://youtu.be/dxODgYXOO7w
• Kipchoge's Advice to Race Faster, For Non-Elites: https://youtu.be/7E6TNeoOC3Y
• Kilian Jornet on Extramilest Show #51: https://youtu.be/OJZO-t6O5Bk
• Kilian Jornet on Extramilest Show #52: https://youtu.be/OJZO-t6O5Bk
• Endure IQ Dr Dan Plews - http://bit.ly/3RxGgTD

FIND DR. MARK CUCUZZELLA HERE:

• Book: www.runforyourlifebook.com
• Personal site: www.drmarksdesk.com
• Education Site: www.naturalrunningcenter.com
• Store: www.tworiverstreads.com
• Event Series www.freedomsrun.org

YOU CAN FIND ME, FLORIS GIERMAN HERE:

• Personal Best Program: https://www.pbprogram.com/
• YouTube: https://bit.ly/Flo-YT
• Podcast: https://extramilest.com/podcast/
• Strava: https://www.strava.com/athletes/1329785
• Instagram: https://www.instagram.com/florisgierman
• Website: https://extramilest.com
• Website: https://pathprojects.com

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.pbprogram.com.

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase. What was your favorite lesson, quote or takeaway from this episode?