The Extramilest Podcast

Andrea Hudson is a 63 year old runner and family nurse practitioner. In this conversation we discuss how she was able to bring her marathon times down from close to 5 hours to a new PB of 3:33, at the 2022 Berlin Marathon.

Andrea has been a member of our Personal Best running coaching program since 2020. To find out more about our running coaching program, go to PBprogram.com

Watch the full video on my YouTube channel at https://youtu.be/LC3Y64lK1TI

I hope you enjoy my conversation with Andrea Hudson.

Chapters:

• 00:00 Andrea and Floris intros
• 02:45 Group running
• 04:58 Andrea's running journey
• 14:35 Low heart rate training and race improvements
• 19:52 Marathon Majors and training cycle going in
• 26:52 Race day strategy: Berlin Marathon
• 29:59 Sickness on race day! (London Marathon)
• 36:10 When it gets tough in the marathon
• 37:29 Mistakes runners make
• 38:11 Adventures in CGM's (Continuous Glucose Monitor) and how we eat
• 41:48 Recommendations for starting out with low heart rate training
• 43:49 Reducing stress, visualisation, embracing the weather
• 47:13 Recovery, brutal foot massage
• 51:01 What's next? Goals!
• 55:18 Closing thoughts
• 56:58 Outro Floris

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn a small commission 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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LINKS AND TOOLS MENTIONED:

• Maurten gel - https://www.maurten.com/
• Ucan hydrate - electrolytes - https://amzn.to/3v0ZVAW
• Oura ring - https://ouraring.com/
• NutriSense CGM - https://bit.ly/3Xebylh (Get $25 off your first month CGM at Nutrisense.io with code FLO25)
• Kneipp German bath salts - https://amzn.to/3YxGQUL
• Vibrating foam rollers - https://amzn.to/3Yzs3Ja
• Personal Best Program: https://www.pbprogram.com/

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YOU CAN FIND ANDREA HUDSON HERE:

• Strava: https://www.strava.com/athletes/16598442
• Instagram: https://www.instagram.com/senorahudson/
• Facebook: https://www.facebook.com/andrea.hudson.777

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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

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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.

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

I'm giving away 15 prizes, worth more than $1000+ in total, such as $100 gift cards for my favorite running clothing at PATHprojects.com and memberships to my Running Coaching Program at PBprogram.com To enter the contest, visit PATHprojects.com/FLO.

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Gareth King is a 42 year old endurance athlete from Northern Ireland. He has had an incredibly impressive running journey so far, using MAF Training fundamentals. For example, going from a 3:34 to a 2:27 marathon. We discuss his training and racing journey with lessons learned and advice for other runners looking to improve.

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Watch the full video on my YouTube channel at https://youtu.be/JDxVcLbsheg

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Some of his race PB's are:

• 5k 15:33 (PB)
• HM 1:09:57(PB)
• Marathon 2:27:10(PB)
• 50k 2:55:48 (NI and Ulster Record)
• 100k 6:32:05 (NI and Ulster Record)

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Chapters

• 0:00 Intro
• 3:29 Running journey from first marathon
• 7:02 Beginning MAF training
• 11:34 Nutrition and MAF
• 20:09 Flexibility with workouts and family
• 24:05 Adding speedwork to training
• 30:09 Race time improvement, massive hike in training volume
• 41:06 Running for Northern Ireland, on the road to 100K
• 44:43 Fuelling for longer training runs and race day
• 49:26 Eating routine & habits
• 55:00 Patience and consistency
• 59:03 Sleep, pre-race nerves, doubt, success!
• 1:06:29 Pressure (or not) in racing
• 1:09:41 Mindset during racing
• 1:12:09 Closing thoughts for runners
• 1:14:17 Gareth on social media
• 1:15:36 Next race, closing thoughts
• 1:17:45 Outro Floris

#maftraining #sub3marathon #runfast #marathontraining #ultramarathon

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Gareth and I connected early 2019 in the Extramilest Facebook group and he has shared his positive experiences with MAF low heart rate training. We discuss his approach to training and racing, how he improved so much and recommendations for other athletes looking to race faster. He represented Northern Ireland in the 100k World Championships. We discuss his lessons learning in training and racing, with low heart rate training and high intensity workouts.

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Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate 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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LINKS AND TOOLS MENTIONED:

• Jonathan Walton on Extramilest Show: https://youtu.be/_6pwxJE5iVk
• Zach Bitter on Extramilest Show: https://youtu.be/ESj7Is8u0Pw
• Extramilest Facebook Group: https://www.facebook.com/groups/209003219602686
• Personal Best Program: https://www.pbprogram.com/

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YOU CAN FIND GARETH KING HERE:

• Instagram: https://www.instagram.com/gazkingruns/
• Facebook: https://www.facebook.com/profile.php?id=100006968929416
• Strava: https://www.strava.com/athletes/8328371

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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

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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.

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

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For this episode I'm giving away 15 prizes, worth more than $1000+ in total, such as $100 gift cards for PATH projects and memberships to my Running Coaching Program at PBprogram.com To enter the contest, visit PATHprojects.com/FLO.

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

Astrid Feyer is a 47-year-old mother of two, currently living in Australia. She has experienced her fair share of injuries and discovered MAF low heart rate training, as a way to ease back into training and gradually increase training volume. In 2020, she joined my Personal Best running coaching program (https://www.pbprogram.com/) and it has been really exciting to follow her running journey over the last few years. At the recent London Marathon, Astrid ran a 2:49 finishing time which was a Personal Best and she was also able to achieve 3rd place in her age category. In this interview we discuss being a working, busy mother and getting the training volume in, about a running journey which comes full circle, through injury, MAF training and exceeds a long-held PB! Watch the full video on my YouTube channel at https://youtu.be/yCrFBO80q_E

CHAPTERS:

• 0:00 Intro Astrid Feyer
• 3:48 How it all started, running journey
• 9:10 Run camp trip Stellenbosch (South Africa)
• 12:04 No pain no gain, knee operations
• 13:12 Move to Australia, running and racing again
• 18:14 Sub 3-hour marathon goal
• 19:43 A new physio and Maffetone's Big Yellow Book
• 22:02 Personal Best program, MAF training
• 25:57 Back to racing, chasing sub 2 hours 50 minutes
• 31:52 Virtual London Marathon
• 33:31 Marathon training and preparation
• 37:47 MAF test updates
• 39:49 Training volume and parenting
• 42:54 London, for real!
• 47:49 Meeting one of your heroes
• 50:22 Tips for runners
• 51:12 New York Marathon
• 52:59 Activities while injured
• 54:52 Nutrition and high training volume
• 56:31 Outro

#maftraining #sub3marathon #runfast #marathontraining

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate 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.

LINKS AND TOOLS MENTIONED:

• Phil Maffetone Big Yellow Book of Training & Racing - https://amzn.to/3u3FT8H
• Personal Best Program - https://www.pbprogram.com/
• LMNT Electrolyte Drink - https://drinklmnt.com/
• NutriSense CGM - https://bit.ly/3Xebylh

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

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

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

Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Ryan Hall is the fastest American to run a marathon in 2:04:58 and half marathon in 59:43. After retiring from pro running, Ryan took up weightlifting & running coaching. Watch the full YouTube interview at https://youtu.be/5EugD_uoBzw

CHAPTERS:

• 0:00 Intro Ryan Hall
• 2:59 Finding running as a kid
• 6:27 Running coaching
• 7:22 Ryan's own training
• 11:37 Strength training for runners
• 18:45 Nutrition and strength for runners
• 22:02 Consistency, avoiding injury
• 23:50 Mobility for running
• 26:12 Run Free training program
• 33:43 The carbon-plated running shoe
• 35:22 Grand Canyon running
• 39:45 Love the pain cave
• 41:47 Relaxation and running
• 42:41 The pitfalls of comparison with others
• 43:49 Natural body weight
• 47:24 Family connections, cross-training
• 48:30 Failure, spiritual journey
• 54:30 Ryan's book: Run the Mile You're In
• 59:05 Find Ryan here + Hall Steps Foundation.
• 1:02:18 Paying attention to your passions
• 1:03:52 Outro

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

ABOUT RYAN HALL:

Ryan Hall is the fastest American to run a marathon, in 2:04:58 (in 2011) and half marathon, in 59:43 (2007). That's a half marathon pace of 4:33 min / mile or 2:50 min / km. This interview took place in Flagstaff, Arizona, where he lives with his wife; professional American distance runner Sarah Hall, and their four children. After retiring from professional running in 2016, Ryan took up weightlifting and significantly increased in size, from 58G / 127lbs to (at time of recording) 85KG / 187lbs. He runs his own running coaching program and coaches recreational to elite runners.

FIND RYAN HALL HERE:

• Instagram: (@ryanhall3) https://www.instagram.com/ryanhall3
• Twitter: https://twitter.com/ryanhall3
• Facebook: https://www.facebook.com/ryanhall3
• Website: https://blog.ryanandsarahall.com
• Foundation: https://www.facebook.com/TheHallStepsFoundation/
• Run Free Training: https://runfreetraining.com
• Run the Mile You're In - (book) by Ryan Hall: https://amzn.to/3XlDzav

YOU CAN FIND ME, FLORIS GIERMAN HERE:

• Podcast: https://extramilest.com/podcast/
• Personal Best 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

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.

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

Kara Collier from Nutrisense about Nutrition For Runners, Continuous Glucose Monitoring (CGM) and Optimizing Health. Watch the full YouTube interview at https://youtu.be/Rhn0HMXy-bM

Brought to you by PATH projects running apparel https://pathprojects.com/ and my Personal Best running coaching program https://www.pbprogram.com/.

If you'd like to try NutriSense, the code EXTRAMILEST25 will give you $25 off the first month.

CHAPTERS:

• 0:00 Intro 1 (Kara Collier)
• 1:07 Intro 2 (Floris)
• 3:34 What is a Continuous Glucose Monitor (CGM)?
• 6:25 Individual experiences with food
• 9:27 Normal range to be in, for non-diabetics
• 11:16 Heart Rate training
• 13:04 Fasted glucose level
• 13:56 Correlation between energy and glucose levels
• 15:47 First Pillars of glucose control: Nutrition
• 21:30 Melatonin levels in evening or at night
• 23:25 Fasting, snacking, meal prep and Circadian rhythms
• 30:00 Second pillar of glucose control: Movement
• 35:33 Third pillar of glucose control: Stress Management
• 41:18 Fourth pillar of glucose control: Sleep
• 44:36 Training intensity and glucose levels
• 48:26 Floris' Chicago Marathon 2022 data
• 57:44 More on Nutrisense and Kara
• 58:52 Fueling for athletes - rules of thumb
• 1:01:13 Closing thoughts (Floris) – Nutrisense discount

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

KARA COLLIER BIO: Kara is co-founder and Director of Nutrition at NutriSense (https://www.nutrisense.io/ ) - a leading personalized nutrition company that uses new technology to monitor the body and create personalized diets and optimized fitness routines. This has been surely eye opening for me, Floris as an athlete!

She oversees the health team and product development so she is at the cutting edge of using technology to make health advice based on real data from our bodies. Kara is also a leading authority on the use of continuous glucose monitoring (CGM) technology, particularly in non-diabetics for the purposes of health optimization, disease prevention, and reversing metabolic dysfunction.

LINKS AND TOOLS MENTIONED:

• Nutrisense: https://www.nutrisense.io/
• Continuous Glucose Monitor (CGM) - https://www.nutrisense.io/quiz/start
• If you'd like to try NutriSense, the code EXTRAMILEST25 will give you $25 off the first month.
• Oura Ring: https://ouraring.com/
• Chicago Marathon video Floris: https://youtu.be/-6X3p9klA5E

FIND NUTRISENSE AND KARA COLLIER HERE:

• Instagram: https://www.instagram.com/nutrisenseio
• Facebook: https://www.facebook.com/nutrisenseio
• Twitter: https://twitter.com/nutrisenseio
• TikTok: https://www.tiktok.com/@nutrisenseio
• Website: https://www.nutrisense.io/

YOU CAN FIND ME, FLORIS GIERMAN HERE:

• Podcast: https://extramilest.com/podcast/
• Personal Best 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

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.

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

This is my 2nd interview with Kilian Jornet, the greatest mountain and ultra runner of all time. We discuss ways for athletes to improve in training & racing, recovery, nutrition and UTMB 2022. Full YouTube interview: https://youtu.be/cU7cNo7ZwUk

Chapters:

• 0:00 Start
• 3:42 Recovery from UTMB
• 5:42 Kilian's thoughts on recovery tools
• 7:10 Sleep and rest
• 8:32 Does Kilian work with a physical therapist or chiropractor?
• 9:41 UTMB - how Kilian felt going into race day
• 14:10 Does Kilian still experience race day nerves?
• 17:21 Kilian's UTMB race strategy
• 19:50 UTMB heart rate data Kilian
• 21:15 Running the first 60km with Jim Walmsley
• 22:30 Kilian's HR going too high, letting Jim go
• 25:45 How Kilian reset mentally from negative to fighting
• 26:35 Details of Kilian's winning UTMB move
• 29:25 Blood testing Kilian UTMB, with lactate, glucose and cholesterol
• 32:00 Kilian's nutrition & hydration strategy for ultras
• 35:30 Thoughts on fasted running
• 37:20 Body adaptations change during the season
• 39:15 Kilian's background with anxiety and stress
• 42:35 How Kilian used to deal with anxiety
• 45:20 Kilian's approach to strength training, mobility and cross training
• 46:56 Advice to non elite runners for strength training
• 49:06 How has Kilian grows from failure?
• 52:18 How to balance low intensity training and high intensity
• 54:48 Why Kilian avoids zone 5 training
• 55:23 Advice for athletes to enjoy trail & ultra running
• 57:35 Parting thoughts

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

LINKS AND TOOLS MENTIONED:

► Kilian Jornet's UTMB Record Breaking Data - https://coros.com/stories?kilian-jornet

► Analyzing Kilian Jornet's Data to Help You Improve! - https://coros.com/stories?kilian-jornet

► Cost-Benefit Recovery Quadrant v3 by Peter Tierney: https://bit.ly/3Dcwnpn

► My 1st Extramilest Show with Kilian: https://bit.ly/extramilest-show-51

► Maurten Drink Mix 320 - https://bit.ly/3BpVi7M

► Maurten - Gel 100 - https://bit.ly/3ts454S ► Maurten - Gel 100 Caf 100 - https://bit.ly/3RBwKhF ► Maurten Solid C 225 bar - https://bit.ly/3Rw9MIV ► COROS APEX Pro watch: https://amzn.to/3PToyIX

► Nnormal: https://www.nnormal.com/

► Above the Clouds Book: https://amzn.to/3OTYYlH

► Training for the Uphill Athlete Book: https://amzn.to/3PWOcwd

► Athlete Climate Academy: https://bit.ly/3ROCFzM

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate 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.

FIND KILIAN JORNET HERE:

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

► Strava: https://www.strava.com/pros/5452411

► Twitter: https://twitter.com/kilianj

► YouTube: https://www.youtube.com/user/kilianjornet

► Website: https://www.kilianjornet.cat/

YOU CAN FIND ME, FLORIS GIERMAN HERE:

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

► Personal Best 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

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.

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

🚨BIG GIVEAWAY!! I'm buying and giving away a pair of Nnormal shoes (when they launch) + a COROS APEX Pro + a box of 12 Maurten gels, prize pack valued at $550+. The same shoes, GPS watch and gels Kilian uses. To enter, subscribe to my YouTube channel and comment: what was your favorite takeaway, lesson or quote from this episode? 1 winners will be picked at random.🚨

Kilian Jornet is the greatest mountain and ultra runner of all time. We discuss how runners of all levels can improve in training and racing. This applies to trail, ultra, mountain and road running.

Full YouTube interview: https://youtu.be/OJZO-t6O5Bk

Chapters:

• 0:00 Intro Kilian Jornet
• 3:28 How Kilian trains to prep for races
• 5:45 Two a day workouts
• 6:58 How Kilian measures training intensity
• 10:15 Intensity zones after cardiac drift
• 13:13 Mistakes many runners make with training intensity
• 18:15 How Kilian tracks his training, with volume, terrain and intensity
• 20:18 Altitude training, with lower blood oxygen levels
• 22:25 Training different adaptations
• 24:13 Product development in wearables
• 27:09 How Kilian journals every workout
• 29:55 Advise to other runners to improve their journaling
• 32:40 How Kilian goes about training his mind for discomfort
• 37:42 Find what motivates you to perform the best
• 39:30 Training adaptations for altitude
• 42:07 Sleeping and training in altitude tent?
• 43:15 Heat training
• 44:25 Any Aha moments in Kilian's training journey?
• 47:15 How is Kilian able to combine training, parenting and working?
• 50:01 How Kilian brings his kids on outdoor adventures
• 51:02 Kilian's books
• 52:14 Training for the Uphill Athlete book
• 53:48 Advise to runners to improve their training and racing

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

LINKS AND TOOLS MENTIONED:

► Above the Clouds Book: https://amzn.to/3OTYYlH

► Training for the Uphill Athlete Book: https://amzn.to/3PWOcwd

► Nnormal: https://www.nnormal.com/

► COROS APEX Pro watch: https://amzn.to/3PToyIX

► Extramilest Show with Eliud Kipchoge on Running Advice: https://extramilest.com/47

► Extramilest Show with Patrick McKeown on Breathing Techniques: https://extramilest.com/30

► Extramilest Show with Wim Hof on Breathing Techniques: https://extramilest.com/wimhof

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate 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.

FIND KILIAN JORNET HERE:

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

► Strava: https://www.strava.com/pros/5452411

► Twitter: https://twitter.com/kilianj

► YouTube: https://www.youtube.com/user/kilianjornet

► Website: https://www.kilianjornet.cat/

YOU CAN FIND ME, FLORIS GIERMAN HERE:

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

► Personal Best 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

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.

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

🚨BIG GIVEAWAY!! I'm buying and giving away a COROS APEX Pro, valued at $399. The same Multisport GPS Watch Kilian uses. To enter, subscribe to my channel and comment below: what was your favorite takeaway, lesson or quote from this episode? 1 winners will be picked at random.🚨

"You don't have to go that hard every day in training with the high intensity sessions. You're building the cake, but racing is eating the cake. You have to balance that. If you eat the cake too much, then you're going to be in trouble…" - Stephen Seiler PhD

Video version of this interview. Dr. Stephen Seiler (Twitter) is a well known Exercise Physiologist, located in Norway. You might have heard of the 80/20 rule of endurance training, meaning performing 80% of your workouts at a low intensity and 20% at a higher intensity.

Professor Stephen Seiler has studied the training habits of many world class endurance athletes and discovered the 80/20 Rule that also applies to endurance training. This has been a remarkable counter intuitive trend, however this polarized approach is now widely accepted by coaches and athletes around the world.

In this podcast we talk about exercise physiology and training adaptations, particularly for endurance sports.

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🚨 BIG GIVEAWAY! For this 50th episode of the Extramilest Show, I'm giving away a $150 gift card from PATH projects, the only clothing I use for my running. Many women enjoy the PATH projects gear as well, the running shirts, beanies and hats.

I'm also giving away a lifetime membership to my Personal Best running coaching program. This PB program is valued at $297.

To enter for a chance to win one of these prizes, let me know here in the YouTube comments: what was your favorite takeaway, lesson or quote from this episode? 1 winner will be picked at random.

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SHOW NOTES

• 4:45 How did Dr. Seiler get involved in exercise science?
• 8:30 Growth of exercise science
• 13:40 Alternatives to the No Pain No Gain mentality
• 18:50 Training zone intensities
• 25:00 How 80/20 training can also benefit the recreational runner.
• 29:30 How hard to do high intensity training?
• 35:45 Balancing being a dad and coaching his daughter Siren Seiler
• 40:40 Male vs female athlete difference
• 45:25 Being healthy to reach max performance
• 48:50 His research with rats
• 52:10 Impact of stress on training adaptations
• 55:25 Balancing training and personal life
• 1:01:50 Breathing intensity vs heart rate intensity
• 1:08:30 Nasal breathing experiences
• 1:13:35 Entrainment, linking of breathing and movement pattern
• 1:18:58 Dr Seiler on ResearchGate
• 1:20:34 Closing thoughts
• 1:21:35 BIG giveaway contest, leave a comment to enter

TOOLS AND RESOURCES MENTIONED:

• Seiler's Hierarchy of Endurance Training needs
• The Complete Book of Running
• Harvard Fatigue Laboratory
• Molly Seiler Olympic performance
• Polar OH1 - arm heart rate strap
• Eliud Kipchoge interview Extramilest Show
• Wim Hof interview Extramilest Show
• Patrick McKeown interview Extramilest Show
• BIG Enter to Win Contest for Episode #50

FIND DR SEILER HERE:

• Twitter
• YouTube
• Research Gate

YOU CAN FIND ME, FLORIS GIERMAN HERE:

• Personal Best Program
• Website
• Strava
• Instagram
• Extramilest Show Podcast

Danny Huibregtse from The Netherlands, improved his marathon times from a 3:59 to a 2:34, using heart rate training. In his last marathon alone he ran a 34 minute PB from 3:08 down to 2:34, that's incredible!! We discuss his approach to training and racing, how he improved so much and recommendations for other athletes looking to improve. Danny and I first connected the summer of 2019. Danny has been a part of our Personal Best Training Program and it has been really exciting to follow his training and racing progress over time. Our Personal Best Program is a running coaching program and we often focus on MAF low heart rate training and race day strategies. To learn more, check out PBprogram.com I hope you enjoy my conversation with Danny Huibregtse. Full video of this conversation is on YouTube: https://youtu.be/dW2cK6r7UoA FIND DANNY HERE: ► Strava - https://www.strava.com/athletes/39154584 ► His 2:34 PB on Strava - https://bit.ly/danny-PB-strava 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 SHOW NOTES

• 0:00 intro Danny
• 3:55 Danny's running background
• 6:18 His first marathon in 2008 at age 18
• 10:25 Pilot training, minimal running
• 11:55 3rd marathon, still bonking bad
• 14:10 MAF training experience
• 15:25 Chi-Running
• 19:05 Overcoming challenges MAF training
• 23:05 Changes in nutrition approach
• 28:00 His first sub 3 marathon goal mindset
• 31:25 Speedwork after base building
• 34:25 From 3:38 to 3:08 marathon improvement
• 36.30 Mindset limiting factor
• 37:20 From 3:08 to 2:34 marathon improvement
• 37:55 Training volume
• 40:55 Tapering for the big Rotterdam dam
• 43:25 Race day recap
• 52:05 Any concerns about blowing up?
• 54:05 The feeling of finishing in 2:34, a 34 minute PB
• 56:05 Energy management throughout a race
• 58:55 Nasal breathing
• 1:01:35 Importance of thinking big
• 1:05:53 Recommendations to improve

BOOK MENTIONED:

• Big Book of Endurance Training and Racing by Dr Phil Maffetone: https://amzn.to/2WAcfbT

Sally McRae is a professional ultra/mountain runner. This summer she won the Toughest Footrace on the Planet, Badwater 135 miler. She is one of the most real, inspiring and positive people I have ever met. Sally is a trainer, coach, and mother of two active kids. She is sponsored by Nike, COROS, Leki, Spring Energy, UltrAspire, Igloo, Sidekick, and LyveCap. We discuss mental training, pushing the limits, work / life balance, Badwater 135, strength training and more! YouTube video of this interview: https://youtu.be/eXoL5f_Gf1g Chapters:

• 0:00 Intro Sally McRae
• 4:15 Sally's athletic background
• 6:23 Dealing with her moms death at age 17
• 8:49 How soccer and sports connect people
• 9:58 Inspiring others through running
• 11:42 Time management for a busy pro athlete mother
• 18:58 Badwater 135 mile race
• 22:48 Difference between Badwater in 2018 and 2021
• 26:48 Importance of humbling experiences in running
• 28:20 Mindset and believe
• 29:43 Study your race environment
• 32:03 Discomfort teaches us to grow
• 38:44 The power of how we respond to situations
• 41:16 Last miles to winning Badwater 135
• 45:37 Mindset to make or break you
• 46:37 Judgment from outside world
• 51:37 Social media behavior
• 55:37 Sally's first photoshoot with Nike
• 1:01:03 Strength training for runners, why / how
• 1:06:03 Sally's strength running app
• 1:09:37 Connect with Sally
• 1:10:21 Recommendations for athletes to improve
• 1:12:28 Closing thoughts + next episode

"Failures, letdowns, mistakes, flaws, they do not define your value. In fact, those were never supposed to be limiting factors. All those things are supposed to propel us to something better."

I'd love to hear from you, what was your favorite lesson, quote or takeaway. Please let me know in the comments.

FIND SALLY MCRAE HERE:

► Website: https://www.sallymcrae.com

► Strength App: https://my.playbookapp.io/sally-mcrae

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

► Youtube: https://www.youtube.com/user/coachsallymcrae

► Podcast: https://bit.ly/choose-strong-podcast

YOU CAN FIND ME, FLORIS GIERMAN HERE:

► Website: https://extramilest.com

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

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

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

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

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This episode is brought to you by PATH projects running apparel. PATH makes premium running shorts, baseliners, shirts and hats.

Recently PATH projects won Runner's World Gear of the Year award for the 2nd time. This time for the Pyrenees hooded running shirt, it's a shirt that I wear daily too. You can find out more at https://pathprojects.com/