A full rundown of how my 20k race went this past weekend, from what I ate and fueled with, to what I was thinking on each mile of the race, and everything in between.

Got the Vid, listen to how things have changed regarding my training, my race on Saturday, and more.

Today we break down the HIIT style workouts 'EMOMs' and why they are the best way to train for most people. Why they are good for beginners all the way to those who are advanced. How to get specific adaptations from the different variations. Why do they make things simple for those who aren't good at programming their own workouts.

Exactly what the title says 

In this episode, one that will debut while I am on vacation, I give some short thoughts on how to manage diet and fitness while on a planned, extended vacation. I discuss tips and action steps to take around working out to make it work for you as well as how to approach calories, meals, drinking, and so on.

I sift back through some thoughts from a 4 day competition based training camp that I put myself through. What I learned, what I need to focus on, and how it will impact my training moving forward.

Today I update the pod on my half marathon preparation and some of the differences between this year and last year. Then I talk about the upcoming weekend I am facing, what will be the hardest 4 days of training I have ever done.

How are the calories you burn each day actually broken down?

Today we talk intensity, how much, how often, how to quantify intensity, and everything in between.

Today we discuss a concept that I heard about over a year ago from Dr. Peter Attia as he guest starred on one of the podcasts I frequent. He mentioned this system that oversimplified nutritional approach in a way that I found really fantastic. He talks about the 3 levers of What, When, and How Much, and how often you should be toying with the variables.