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Explore every episode of the podcast The Extramilest Podcast

Dive into the complete episode list for The Extramilest Podcast. Each episode is cataloged with detailed descriptions, making it easy to find and explore specific topics. Keep track of all episodes from your favorite podcast and never miss a moment of insightful content.

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TitlePub. DateDuration
#88: Courtney Dauwalter's Advice to Improve Your Running30 Sep 202400:57:06

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. In this episode I chat with one of the greatest ultra runners of all time, Courtney Dauwalter. Known for her unmatched endurance, grit, and pure joy for the sport, Courtney shares insights from her incredible journey, including winning the Western States 100, Hardrock 100, and UTMB—all within nine weeks. We dive deep into her approach to training, balancing ambition with rest, and how to embrace discomfort while keeping it fun. 

 

If you'd like to learn more about my Personal Best Running coaching program, check https://www.PBprogram.com/ 

 

Watch this full video on YouTube: https://youtu.be/OTgwIEAN3B4 

 

 

CHAPTERS

  • 0:00 - Courtney’s Winning Formula for Training and Racing
  • 4:58 - Her First Marathon: What Really Happened
  • 7:48 - Early Ultrarunning Lessons That Shaped Her
  • 12:41 - How to Start and Improve with Trail Running
  • 18:50 - How Courtney Adjusts Her Training Day to Day 
  • 26:02 - Training Experiments: Successes and Challenges
  • 31:17 - Sleep, Strength, and Self-Care for Peak Performance
  • 36:55 - Embracing the Pain Cave: Courtney’s Mindset Shift
  • 45:36 - Advice Courtney Would Give Her Younger Self
  • 46:43 - How Failure Drives Success in Ultrarunning
  • 49:55 - Behind the Scenes: Sponsors and What Fuels Her
  • 53:45 - How to Follow and Connect with Courtney
  • 55:00 - How to Become a Stronger, Happier and Healthier Athlete

 

FIND COURTNEY HERE:

► Website: https://www.courtneydauwalter.com/ 

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



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 & TOOLS MENTIONED

► Solomon: salomon.com

► The Feed: thefeed.com

► Tailwind Nutrition: tailwindnutrition.com

► Kodiak Cakes: kodiakcakes.com

► SunGod Sunglasses: sungod.co

► Injinji Toe Socks: injinji.com

► Suunto Watches: suunto.com

► Leki Poles: leki.com

► Petzl Headlamps: petzl.com

► Squirrel's Nut Butter: squirrelsnutbutter.com



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. 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

 

#87: How to Sleep Better, Starting Today | Matteo Franceschetti30 Aug 202400:50:45

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

 

Matteo Franceschetti, is the co-founder and CEO of Eight Sleep. In this episode discover how to sleep like a pro. Matteo shares tips and protocols to help you sleep deeper and wake up refreshed. These insights that can transform your nights and boost your training, racing and daily life!

 

If you'd like to learn more about my Personal Best Running coaching program, check https://www.PBprogram.com/ 

 

Watch this full video on YouTube: https://youtu.be/xHA6vcxqchM?si=zF38YCsyuY5i6a_x 

 

 

 

CHAPTERS:

  • 0:00 - The three pillars of health: nutrition, workout, and sleep
  • 0:46 - Intro to Matteo Franceschetti and sleep optimization
  • 1:24 - LMNT sponsor
  • 2:32 - Sleep fitness: practical tips 
  • 10:47: Optimal sleep protocols for high performance
  • 13:51 - Caffeine, alcohol, and nutrition’s impact on sleep
  • 16:10 - Tools to improve sleep 
  • 21:58 - Eight sleep technology
  • 27:52 - Common sleep mistakes
  • 36:03 - Impact of sleep, sleep needs, and tips for athletes
  • 40:57 - Gender differences in sleep needs
  • 42:48 - The growing awareness of sleep optimization
  • 45:53 - Advice to matteo’s younger self
  • 50:00 - How endurance athletes can nail sleep

 

 

FIND MATTEO FRANCESCHETTI HERE: 

► Twitter: https://x.com/m_franceschetti 

► Eight Sleep website. Get $350 off at https://refer.eight.sl/pw3e46cg 

 

 

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

 

 

LINKS & TOOLS MENTIONED: 

► Eight Sleep website. Get $350 off at https://refer.eight.sl/pw3e46cg

► Philips Hue Dim Lights: https://a.co/d/6eKuAY3

► Plunge Cold Tub, recently I upgraded to this ice bath. Get $500 off: https://plunge.pxf.io/Nkg9EV

► Blue Light Blocking Glasses: https://www.amazon.com/s?k=blue+light+blocking+glasses

► Blackout Curtains: https://www.amazon.com/s?k=blackout+curtains

► Sauna: https://www.sunlighten.com/

► CBT-I (Cognitive Behavioral Therapy for Insomnia): https://tinyurl.com/4u457hxy

 

 

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: 

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

► Free Weekly Newsletter: https://extramilest.com/subscribe

► YouTube: https://www.youtube.com/florisgierman

► Strava: strava.com/athletes/1329785

► Instagram: instagram.com/florisgierman

► Website: extramilest.com

► Website: pathprojects.com

► Podcast: extramilest.com/podcast/

 

 

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 Personal Best 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

#78: Transform Your Runs, Join a Crew, with Liam Lonsdale30 Nov 202301:00:48

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

 

Liam Lonsdale is a professional photographer, trail runner and father of 2 young kids. He is sponsored athlete by brands like Speedland footwear and PATH projects and he is one of the main guys behind The Bandits, a running crew in Oakland, California.

 

We talk about advise for runners looking to connect more with others, how to find a running crew near you, or how to start one. We cover running equipment, and overcoming challenges in training, racing and life.

 

Watch the full video on YouTube here: https://youtu.be/pSo7Uq2SSfo 

 

 

Chapters:

  • 00:00 Intro
  • 02:41 Welcome Liam!
  • 03:35 Bay Bandits run crew, spreading the trail love!
  • 05:14 Finding the right running group for you.
  • 14:44 Running and mental well-being.
  • 16:47 Developing a running shoe (and shirt!), spirit of collaboration.
  • 19:44 More on trail shoes and other running gear.
  • 33:49 Little wins vs big crazy goals, coping with injury.
  • 39:43 Advice for runners to improve, including your ups & downs (hills)
  • 47:22 Transitioning from road to trail, slowing down or stopping.
  • 50:04 Meditation, breathwork and mindfulness of the body.
  • 58:13 Where to find out more about Liam.
  • 59:03 Closing thoughts.
  • 1:00:11 Outro

 

FIND LIAM LONSDALE HERE:

 

LINKS & TOOLS MENTIONED:

 

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: 

 

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 Personal Best 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

#77: Runners 50+ Unlock Your Running Potential with Jennifer Kellett18 Nov 202300:53:19

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

 

Jennifer Kellett absolutely crushes the age group divisions. For example, she ran a half marathon in 1:37:31 and broke the Australian 65-69 age category record and at the time was only 2 seconds off the World Record. It wasn't until her early 60s that she made running her primary sport. Jennifer is a member of our Personal Best Running Coaching Program, more info at https://www.pbprogram.com/ 

 

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

 

 

Chapters:

  • 00:00 Intro (Jennifer)
  • 00:27 Intro (Floris)
  • 02:50 Welcome Jennifer!
  • 04:17 Running smarter not harder.
  • 08:18 Going beyond limits, the perception of an age barrier.
  • 11:38 From higher intensity to slowing down in training.
  • 13:10 MAF training “guard rails”, max heart rate and running by feel.
  • 15:53 Advice for people starting out with heart rate training.
  • 17:29 Training in the heat (Australia)
  • 18:40 Recovery strategy for a short turnaround of events, plus breaking records!
  • 21:36 Starting running at different ages.
  • 23:28 Don’t chase the squirrel! Letting go of ego and improving self-awareness.
  • 27:17 Jennifer’s 2023 Chicago Marathon experience.
  • 33:14 Raceday doesn’t always go to plan. Eating on the move? Take your blender!
  • 35:29 Jennifer’s training routine, being an intuitive runner and avoiding injury.
  • 41:07 Looking towards the Comrades Marathon.
  • 43:29 Advice for people looking to go further distances. 
  • 46:09 Closing thoughts; training load and strength training as we get older.
  • 52:08 Outro.

 

FIND JENNIFER KELLETT HERE:

 

LINKS & TOOLS MENTIONED:

 

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: 

 

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 that Jennifer Kellett is a part of can be found at https://www.pbprogram.com. 

 

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

 

#76: Avoid These 9 Running Mistakes, with Floris Gierman, Amelia Vrabel and Ben Edusei29 Oct 202301:15:32

Thanks to LMNT for sponsoring this video! Head to https://drinklmnt.com/flo to get your free sample pack with any purchase. In this episode, three running coaches from The Personal Best Program, Floris Gierman, Amelia Vrabel and Ben Edusei reflect on running mistakes they have made, and common mistakes they see other athletes make. We discuss how to avoid these mistakes and set yourself up for success in training, racing and daily life. 

 

Watch the full video on YouTube here: https://youtu.be/vFfOTnN765Q 

 

 

CHAPTERS:

  • 0:00 How to deal when something doesn't go according to plan
  • 3:13 Sponsor LMNT
  • 4:24 Welcome coach Ben Edusei and Amelia Vrabel
  • 5:09 Amelia: How easy is your easy running?
  • 7:33 Ben: prioritizing running with physical and mental well-being.
  • 11:05 Amelia: On the struggle bus? Get off the bus!
  • 13:17 Low heart rate training, training volume and speedwork.
  • 19:40 Amelia: Social media and ego.
  • 21:57 Ben: The MAF test as a measurable counter to the ego.
  • 23:11 Floris & Ben: The comparison trap and the inner critic.
  • 26:01 Ben: Making recovery your priority.
  • 27:36 Amelia: Framing how health foundations affect running.
  • 28:28 Floris: Sleep and training volume.
  • 30:41 Amelia: A running diet for success.
  • 33:06 The physical effects of digital behavior, being present.
  • 38:30 The day you stop racing, is the day you win the race.
  • 43:45 Implementing strength and mobility as a habit. Your Why.
  • 53:37 When race day doesn’t go according to plan.
  • 1:08:05 Amelia: Closing thoughts.
  • 1:09:23 Ben: Closing thoughts.
  • 1:10:03 Floris: Learning, journaling and mindset.
  • 1:12:08 The power of community.
  • 1:13:13 Find out more about Ben and Amelia.
  • 1:14:33 Floris: Closing thoughts.

 

FIND COACH AMELIA VRABEL HERE:

 

FIND COACH BEN EDUSEI HERE:

 

LINKS & TOOLS MENTIONED:

 

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: 

 

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

 

#75: Massive Running Improvements, 5:00 to 3:47 Marathon, with Todd Marentette13 Oct 202301:08:03

Thanks to LMNT for sponsoring this video! Head to https://drinklmnt.com/flo to get your free sample pack with any purchase. Todd Marentette is a 46-year-old athlete from Ontario, Canada. He went from around 250 lbs/113kg, to finishing 12 marathons. We discuss low heart rate training and his race lessons learned.

Watch the full video on YouTube here: https://youtu.be/05QUrjPVN6Q 

 

CHAPTERS:

  • 00:00 Intro
  • 02:36 How Todd got into running
  • 06:33 Learning patience and looking after your feet!
  • 12:28 Fundamentals for non-elite runners, Todd’s routine.
  • 16:43 Challenges and benefits with low heart rate training
  • 20:45 First race day experiences
  • 25:50 Further training cycles and races, beat your average!
  • 28:19 What is your Why?
  • 30:45 Running all seasons in Ontario
  • 34:23 The perfect race morning
  • 36:24 Heart rate monitoring, watch tech and metrics.
  • 41:51 Base-building and adding in speed
  • 47:37 Running isn’t just running
  • 50:11 The role of recovery in training
  • 53:18 Keeping active while desk-working, beauty of the trails.
  • 56:22 Increasing volume of low intensity running
  • 1:01:41 Find out more about Todd
  • 1:02:13 What Todd learned through his running experiences.
  • 1:04:06 Closing thoughts, don’t be afraid to ask for help!
  • 1:07:10 Outro – about the PB Program

 

FIND TODD MARENTETTE HERE:

 

LINKS & TOOLS MENTIONED:

 

YOU CAN FIND ME, FLORIS GIERMAN HERE: 

 

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

 

#74: Breathing Hacks To Supercharge Your Performance, with Kasper van der Meulen30 Sep 202301:11:23

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

 

Kasper van der Meulen is a renowned author, speaker, and expert in the fields of human performance, mindfulness, and breathwork. He has worked with many elite athletes, special operators and other high performers. 

 

Watch this full interview on YouTube: https://youtu.be/sY46A5AIhzs

 

CHAPTERS

  • 00:00 Breathing techniques to improve your running
  • 03:45 The power of the breath. Kasper’s journey to getting the word out
  • 08:04 State regulation through breathwork, minimal effective dose
  • 11:56 Breathing strategies for athletes, Hypoventilation (under breathing)
  • 17:16 The less you ventilate, the more you respirate
  • 19:28 Balancing training load with breathwork as an aid to health and performance
  • 21:47 Breathing practice for endurance running and recovery
  • 31:07 Functional and dysfunctional breathing, hyperventilation and trauma
  • 40:46 Posture and breath, desk athletes’ hips and glutes
  • 51:07 How to coordinate movement and breath
  • 1:01:31 Breathwork Masterclass with Kasper
  • 1:06:09 Ways to become a strong, healthier and happier athlete
  • 1:10:32 Outro and enter to win contest

 

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 KASPER VAN DER MEULEN HERE

Kasper is also the founder of Breathwork Masterclass, to become a Certified Masterful BreathCoach. 

► Website: https://breathworkmasterclass.com/

► Instagram: (kaspersfocus) https://www.instagram.com/kaspersfocus/

 

 

LINKS & TOOLS MENTIONED

► My Berlin Marathon Race Video: https://www.youtube.com/watch?v=1ZIUBaAXIoo

► Mindlift (book) by Kasper Van Der Meulen https://amzn.to/469DVoC

► Scott Jurek books https://amzn.to/3ZEg4Ls

► Lawrence Van Lingen – YouTube https://bit.ly/46wNv4v

► Breathing for Warriors (book) by Belisa Vranich https://amzn.to/3LIfqXs

 

EXTRAMILEST SHOWS MENTIONED:

► Dr. Phil Maffetone on Training Your Brain #68 - https://www.youtube.com/watch?v=QfUCQ-LQeYo

► Kilian Jornet’s Advice to Race Faster, For Non-Elites #51 - https://www.youtube.com/watch?v=OJZO-t6O5Bk

► Shut Your Mouth for Running and Health, with Patrick McKeown #30 - https://www.youtube.com/watch?v=D1JMP_-zoEY

 

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

 

MORE ABOUT KASPER VAN DER MEULEN:

Kasper van der Meulen is a highly respected figure in the realms of human performance, mindfulness, and breathwork. With a strong academic foundation in neuroscience and an unwavering commitment to exploring the boundless capacities of the human psyche and physiology, Kasper has devoted his professional journey to assisting individuals in realizing their fullest potential and cultivating healthier, more enriching existences.

Through an array of mediums such as authored works, educational seminars, and keynote addresses, Kasper disseminates practical methodologies and profound insights, which originate from his extensive research endeavors and personal encounters. His primary focus frequently revolves around harnessing the transformative capabilities of breathwork and mindfulness techniques to optimize mental and physical well-being, bolster concentration and efficiency, and nurture resilience in the face of life's formidable trials.

Kasper van der Meulen's comprehensive strategy for enhancing human potential has solidified his status as a leading authority within the sphere of personal development. His enduring mission is to motivate and empower individuals across the globe, encouraging them to tap into their innate potential and embark on more conscious, purpose-driven paths in life.

 

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 $100 gift card to PATH projects. 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 November 30th from the YouTube comments.

#73: Mental Health Struggles Of Athletes: Coping Strategies for Success15 Sep 202301:07:36

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

 

Jennifer Schmidt helps active people navigate their mental health challenges towards wellness. She is a Recreation Therapist and Functional Medicine Certified Health Coach, taking athletes mental health beyond exercise. 


Watch this full interview on YouTube: https://youtu.be/SrG9dn2ADp0

 

CHAPTERS:

  • 00:00​ how your sport performance can improve significantly
  • 03:06​ how Jen became a mental health coach for athletes
  • 05:15​ how mental health starts in the body
  • 06:54 ​recognizing mental health issues in athletes
  • 10:56​ getting to the root causes of stress responses, looking at biology
  • 16:02​ anxiety and depression as symptoms, not isolated states
  • 17:01​ practical ways to manage anxiety in the moment
  • 20:29​ inflammation with anxiety and depression
  • 22:31​ nail the basics, then get to the “fancy” stuff
  • 23:47​ stress of a busy schedules and talking about our emotions
  • 28:47​ potential benefits of cold exposure
  • 36:29​ light and mood, circadian rhythms, SAD lamps
  • 40:57​ injury and identity with sport
  • 44:04​ journaling, stream of consciousness writing and gratitude
  • 47:39​ laughter is the best medicine!
  • 53:48​ transformational journeys for athletes
  • 58:22​ holistic approach to training and health
  • 1:00:22​ mental health after racing, finding that dopamine hit!
  • 1:03:03​ find out more about Jennifer
  • 1:04:32​ closing thoughts Floris

 

FIND JENNIFER SCHMIDT HERE:

► Instagram - https://www.instagram.com/ignitehealthcoaching

► Website - www.igniteyourhealth.ca

► Weekly Newsletter - https://www.igniteyourhealth.ca/mental-health-pb/ 

 

LINKS & TOOLS

► Wim Hof on Extramilest Show https://youtu.be/6-WVAsie2oA

 

YOU CAN FIND ME, FLORIS GIERMAN HERE:

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

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

► My weekly newsletter: https://extramilest.com/subscribe 

► 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 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.

 

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.

 

🚨 GIVEAWAY!! Win a $100 gift card to PATH projects. 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 November 30th from the YouTube comments.

 

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

#72: Training Like A Hybrid Athlete, Running & Strength Training with Matt Choi31 Aug 202301:11:54
Matt Choi is a Korean / American Hybrid Athlete, combining strength and endurance. He is also an entrepreneur and content creator, with a large audience on TikTok, Instagram and YouTube.     We discuss how he structures his training as a hybrid athlete, mistakes he sees many athletes make in training and how to set yourself up for long term success in training, racing and every day life.

 

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


Watch this full interview on YouTube: https://youtu.be/8Dqa0ntlfUQ 

 

CHAPTERS:

00:00​ Training like a hybrid athlete 03:05​ Advice for newer athletes 05:54​ Transition from high intensity to slowing down 08:07​ What is a hybrid athlete? 10:45​ Strength, individualized training and healthy ageing 12:55 ​Training week structure, nutrition, recovery 16:09 3 Mistakes hybrid athletes make, intensity and recovery 21:17​ Race day examples from Matt: what worked and what didn’t! 26:29​ Dealing with adversity, how we talk to ourselves 34:26​ Optimize motivation and discipline 38:08 ​Important lessons learned from David Goggins 41:20​ Pulling from different energy systems 43:24​ What Matt and Floris noticed after taking Creatine 53:33​ What footwear is right for you and why 1:02:01​ Nutrition principles as a hybrid athlete 1:07:39​ Find out more about Matt 1:08:32​ Advice for athletes looking to improve long term 1:10:47​ Final thoughts Floris

 

FIND MATT CHOI HERE:

► Coaching/website - https://mattchoi.co

► YouTube - https://www.youtube.com/@MattChoi

► Instagram - https://www.instagram.com/mattchoi_6

► TikTok – https://www.tiktok.com/@mattchoi6

 

LINKS & TOOLS

► David Goggins https://davidgoggins.com

► Creatine https://amzn.to/44rolCZ

► Peter Attia https://peterattiamd.com

► Andrew Huberman https://hubermanlab.com

► Ryan Hall on Extramilest Show https://youtu.be/5EugD_uoBzw 

 

YOU CAN FIND ME, FLORIS GIERMAN HERE:

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

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

► My weekly newsletter: https://extramilest.com/subscribe 

► 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 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.

 

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.

 

🚨 GIVEAWAY!! Win a $100 gift card to PATH projects. 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 October 31st from the YouTube comments.

 

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

#71: How to Balance Running & Life: Tips for Non-Elite Runners30 Jul 202301:13:27

Kyle Whalum, is a non-elite ultra runner and bass player for Kelly Clarkson, Katy Perry and The Voice. We discuss MAF low heart rate training, quitting alcohol, meditation and mental health.

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

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

CHAPTERS:

0:00 How to enjoy your running practice

3:00 Sponsor LMNT

4:35 How Kyle got into meditation out of necessity

13:40 How to get into consistent meditation

18:30 How meditation can improve your running

21:20 MAF training experiences and learnings

26:50 Why and how Kyle stopped drinking alcohol

28:20 Advice for first 6 months of MAF training

31:10 Kyle’s first MAF training breakthrough with Kyle 

34:00 Base building and high intensity running

35:21 Advice to start with MAF running

37:00 Lifestyle changes, taking a look under the hood

38:05 How combine working late, dad mode and running?

43:12 Floris shares his skateboard tour experiences

45:17 Night shift workers and sleep approach

48:50 Sacrifices to reach big goals

53:35 Cutting out alcohol, setting up support system

57:28 Poster Floris office, My Life In Weeks

1:01:40 Having fun besides drinking alcohol

1:06:55 Advice for athletes looking to improve

1:08:46 Closing thoughts Floris

1:09:44 How to run and be present

1:11:35 Personal Best Program Community

 

FIND MARCO HERE:

► Instagram - https://www.instagram.com/kylewhalum/

 

LINKS AND TOOLS MENTIONED

► My Life In Weeks - 4k poster: https://bit.ly/4kweeks

► Center For Resilience - https://www.davidlynchfoundation.org

► Reframe Drinking App - https://bit.ly/reframe-app

► Katy Perry Tour - https://www.katyperry.com/tour/ 

 

YOU CAN FIND ME, FLORIS GIERMAN HERE:

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

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

► My weekly newsletter: https://extramilest.com/subscribe 

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

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

► Website: https://extramilest.com 

► Website: https://pathprojects.com 

 

Thanks to PATH projects and LMNT for sponsoring this episode! Visit PATHprojects.com/flo to learn more about my favorite apparel for training, racing and life.

Also, head to  http://DrinkLMNT.com/FLO to get your free sample pack with any purchase.

 

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

 

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.

 

🚨 GIVEAWAY!! Win a box of LMNT Electrolyte Drink Mix. 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 September 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 

#70: Heart Rate Variability (HRV) Training, with Marco Altini24 Jul 202301:01:19

Heart Rate Variability (HRV) provides insights to help you quantify stress, better balance training and lifestyle, and improve performance.

 

Marco Altini (PhD, MSc) has 50 publications+ and a few patents at the intersection between technology, health, and performance. He is the founder of HRV4Training (Heart Rate Variability), an app I use daily. He is also a data science advisor at Oura; a wearable ring and app to optimize how you sleep, workout and recover. He is also a strong non-elite runner!

 

Watch this full interview on YouTube: https://youtu.be/vvtU_IK8JkI 

CHAPTERS:

00:00 HRV to handle load better

01:08 Sponsor: PATH projects and LMNT

2:34 Explaining Heart Rate Variability

6:30 How to measure HRV

16:06 Improving HRV

22:51 Sleep

23:37 Marco integrating HRV data into his own training

27:56 Breath work and breathing

36:04 HRV: guided versus dictated

41:24 Examples from Floris’ training

46:43 Tapering for events

51:08 Positive stress and the limitations of data

52:01 Developments in non-invasive wearables

54:58 Find out more about Marco

56:46 Closing thoughts

 

FIND MARCO HERE:

► Twitter - https://twitter.com/altini_marco  

► Substack - https://marcoaltini.substack.com/ 

► Instagram - https://www.instagram.com/altini_marco/ 

► Website - https://www.marcoaltini.com/ 

 

LINKS AND TOOLS MENTIONED

► Website - https://www.hrv4training.com/

► App (search) - HRV4Training

► Jason Koop podcast with Marco Altini - https://bit.ly/3q57cRp 

► Oura ring - https://ouraring.com/

► Josh Waitzkin website - https://www.joshwaitzkin.com/

► Tim Ferriss website - https://tim.blog/

► Joe Dispenza website - https://drjoedispenza.com/ 

► Dr. Stephen Seiler on 80/20 Training | Extramilest Show #50 - https://bit.ly/3pIOWx4

 

YOU CAN FIND ME, FLORIS GIERMAN HERE:

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

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

► My weekly newsletter: https://extramilest.com/subscribe 

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

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

► Website: https://extramilest.com 

► Website: https://pathprojects.com 

 

Thanks to PATH projects and LMNT for sponsoring this episode! Visit PATHprojects.com/flo to learn more about my favorite apparel for training, racing and life. Also, head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase.

 

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

 

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.

 

🚨 GIVEAWAY!! Win a box of LMNT Electrolyte Drink Mix. 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 September 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 

#69: MAF Low Heart Rate Success with Maria Lurenda Westergaard14 Jul 202301:21:07

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

 

Maria Lurenda Westergaard is a runner, a Doctor of Medicine and member of our Personal Best Program. She shares her success with low heart rate training and improved health.

 

Watch this full interview on YouTube: https://youtu.be/i5TmvBfJp-Y 

 

CHAPTERS:

00:00 Compare to yourself

02:38 Sponsor: LMNT

03:50 Welcome Maria! Running and background.

05:34 Relocating to Europe from the Philippines, Medical work, Boston Strong

09:05 Maybe I should run a marathon!

11:37 Early stages of Maria’s running journey

15:04 Developing as a runner, using your strengths to improve confidence

18:39 Comparison should be inspiring!

21:06 MAF improvements, data over time

23:40 Other forms of success

25:19 Health first, running performance will follow

27:39 Energy level after running, heart rate indicators

29:16 4 areas of tracking: stress, sleep, nutrition & strength

42:00 Benefits of data and journaling

43:48 Coffee and Floris’ upcoming Berlin Marathon

45:48 Valencia Marathon

51:00 Different types of runners, what really matters?

58:28 Health concerns, running with grief (Copenhagen & Guam)

1:05:00 Calm and low heart training, problem-solving while running

1:07:44 Lessons from low heart training journey, future goal: Marathon at 80!

1:14:00 Find out more about Maria

1:15:35 Closing thoughts

 

FIND MARIA HERE:

►  Marathon at 80 (website) - https://marathonat80.com/

 

LINKS AND TOOLS MENTIONED

► Marathon at 80 (website) - https://marathonat80.com/

► Dr. Stephen Seiler on 80/20 Training | Extramilest Show #50 - bit.ly/3pIOWx4

► Lori Harder - https://loriharder.com/

► Team Hoyt - https://teamhoyt.com/

► Team Twin / Team Tvilling (Denmark)- https://denmark.dk/people-and-culture/team-twin

► Berlin Marathon - https://www.bmw-berlin-marathon.com/en/

► Valencia Marathon- https://www.valenciaciudaddelrunning.com/en/marathon/maraton/

► Copenhagen Marathon - https://copenhagenmarathon.dk/en/

► Boston Marathon - https://www.baa.org/races/boston-marathon

► Continous Glucose Monitor- https://bit.ly/3Xebylh ($25 off with code FLO25)

 

YOU CAN FIND ME, FLORIS GIERMAN HERE:

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

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

► My weekly newsletter: https://extramilest.com/subscribe 

► 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 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.

 

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.

 

🚨 GIVEAWAY!! Win a box of LMNT Electrolyte Drink Mix. 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 August 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 

#86: Floris Gierman Solo Episode | Powerful Lessons for Improving Training, Racing & Life.30 Jul 202400:47:07

Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Host Floris Gierman gives a personal update on his training, racing, and life over the past 12 months, with a reset after completing the 6 World Major Marathons. He shares his insights, experiences, lessons learned and next steps from here.

 


If you'd like to learn more about my Personal Best Running coaching program, check https://www.PBprogram.com/ 

 

 

Watch this full video on YouTube: https://youtu.be/z4gTLScpR48 

 

 

 

Chapters:

00:00 - Why flexibility in training is key

01:20 - Update and recap on personal training, racing, and life

06:19 - Thanks for the sponsor LMNT

07:44- Strength training, finding joy in different activities

19:45 - Mental and physical benefits of cross-training and intuitive running

26:10 - The 5 Regrets of the Dying

27:21 - Importance of self-kindness and living a true life

28:56 - Flexibility and adaptability in training

32:00 - Your ability to focus and recover well

38:14 - Book update and writing process

41:45 - Final thoughts and encouragement

 

 

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.

 

 

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: 

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

► Free Weekly Newsletter: https://extramilest.com/subscribe

► YouTube: https://www.youtube.com/florisgierman

► Strava: strava.com/athletes/1329785

► Instagram: instagram.com/florisgierman

► Website: extramilest.com

► Website: pathprojects.com

► Podcast: extramilest.com/podcast/

 

 

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 Personal Best 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

#68: Dr Maffetone on Training Your Brain30 Jun 202301:22:53

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

 

Dr Maffetone is a physician, athletic coach, and best-selling health and fitness author. He is also a singer-songwriter and music producer. We discuss his new book B-Sharp and how to train your brain for optimal health and athletic performance. I have learned so much from him over the years to optimize our health and fitness in a holistic way. Decades ago Dr Maffetone already talked about the benefits of MAF low heart rate training, many years before Zone 2 training had mainstream awareness like it has now. 

 

Watch this full interview on YouTube: https://youtu.be/QfUCQ-LQeYo 

 

 

This episode is brought to you by PATH projects running apparel. For a limited time only, get 10% off your PATH order at PATHprojects.com/FLO This is the clothing I wear in training, racing and every day life. For hot weather months I love running in the AirDot T or Tank. Recently we collaborated with Believe in the Run on a limited PATH shirt. My favorite shorts are The Graves PX 7” shorts, with 4 pockets to carry my phone, gels and keys. Below these shorts I wear a separate base liner, the Lynx liner in 5”. The separate short from liner eliminates all chafing, it’s a game changer for long distance running too. For a limited time only, get 10% off your PATH order at PATHprojects.com/FLO. That is PATHprojects.com/FLO

 

*

Here is a great quote by famous music producer Rick Rubin: 

“Phil is usually 30 years ahead of the curve. If he is singing the praises of the healing power of music today, I imagine in 2053 it will be accepted mainstream care!”—Rick Rubin, music producer 

 

CHAPTERS:

00:00 Train your brain

02:21 Sponsors: PATH projects, LMNT

04:45 Welcome back Dr. Phil Maffetone!

05:30 B sharp! Music as part of a holistic approach to health.

10:02 Music for athletes

16:22 Listening while exercising, or not.

22:41 Breathing patterns and brain adaptation

25:30 Listening to the body

27:00 Working with Rick Rubin

33:50 Self-doubt

34:45 The 5-minute power break, improving body function

37:50 Hearing new things in music

41:45 Real music vs junk, genre

46:15 Heart rate and music, alpha state, multi-tasking

52:00 Day dreaming vs distraction

53:25 You are addicted to your phone!

57:29 The brain and age

1:00:32 Our passions and dreams

1:01:35 Start line race day nerves

1:07:45 Impact of music on race day

1:10:27 The trainable brain

1:12:33 Where to find out more about Dr Phil Maffetone and his work

1:14:03 Advice to optimize health and performance

1:14:40 More training is often not better

 

FIND OUT MORE ABOUT DR MAFFETONE

► Music website - https://maffetonemusic.com/ 

► B sharp! (book) by Dr Phil Maffetone - https://amzn.to/43Yq1oa 

► YouTube Maffetone Music: https://www.youtube.com/@MaffetoneMusic 

► MAF website - https://philmaffetone.com/ 

 

LINKS AND TOOLS MENTIONED

► Dr Phil Maffetone - the 5 minute power break https://philmaffetone.com/the-5-minute-power-break/ 

► The Big Book of Endurance Training and Racing (book) by Dr Phil Maffetone https://amzn.to/444Cerm 

► Danny Dreyer (book) - Chi Running https://amzn.to/3pjUqyp

► Danny Dreyer (book) Chi Walking https://amzn.to/441J5lC 

► Rick Rubin - The Creative Act: A Way of Being - https://amzn.to/44mNkYv 

► Digital Minimalism (book) by Carl Newport - https://amzn.to/3JZcJA3 

 

YOU CAN FIND ME, FLORIS GIERMAN HERE:

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

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

► My weekly newsletter: https://extramilest.com/subscribe 

► 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 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.

 

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.

 

🚨 GIVEAWAY!! Win a copy of Dr Maffetone's book B-Sharp. To enter, subscribe to my YouTube channel & comment: what was your favorite takeaway, lesson or quote from this video? 3 winners will be picked by August 30th from the YouTube comments.

 

To learn more about our running coaching program, from 5k to marathons and ultra distances, visit PBprogram.com, that is the Personal Best Program at https://www.pbprogram.com

#67: Low Heart Rate Training Guide 2023, with Floris Gierman17 Jun 202300:38:37

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

 

#66: Run Longer, Go Further! With Chris Hauth26 May 202301:15:55

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.

 

*

 

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. 

 

*

 

[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 

 

*

 

FIND CHRIS HAUTH HERE: 

 

Website: https://www.aimpcoaching.com

 

Twitter: https://twitter.com/aimpcoach 

 

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

 

*

 

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

 

*

 

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 

#65: How to start running when you're out of shape? With Slow AF Runner Martinus Evans11 May 202300:57:53

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:

 

TOOL MENTIONED: 

 

YOU CAN FIND ME, FLORIS GIERMAN HERE: 

 

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.

 

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#64: Beat The Wall! Race Day Nutrition with Andy Blow28 Apr 202300:56:53
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      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:

 

YOU CAN FIND ME, FLORIS GIERMAN HERE: 

 

 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 

 

 

#63: MAF low heart rate training with 2:44 marathoner Wissam Kheir14 Apr 202301:22:56

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:

 

YOU CAN FIND ME, FLORIS GIERMAN HERE: 

 

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/.

#62: Kate's Incredible Running Transformation, How She Did It31 Mar 202301:01:48

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

 

YOU CAN FIND ME, FLORIS GIERMAN HERE:

 

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.

#61: Trail Running Wisdom, With Trail Runner Nation Scott & Don17 Mar 202301:13:53

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:

 

YOU CAN FIND ME, FLORIS GIERMAN HERE: 

 

LINKS AND TOOLS MENTIONED:

 

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

#60: Running on Ketones and Carbs, with Michael Brandt03 Mar 202301:19:12

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: 

 

YOU CAN FIND ME, FLORIS GIERMAN HERE: 

 

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. 

 

#59: How To Crush Your Running Goals, With Coach Jimmy Dean Freeman17 Feb 202301:20:22

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: 

 

YOU CAN FIND ME, FLORIS GIERMAN HERE: 

 

LINKS AND TOOLS MENTIONED:

 

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

From 3:51 to 3:24 Marathon, Training and Racing Tips by John B30 Jun 202401:07:05

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. John Birtchet-Sharpe is a 55 year old runner and member of our Personal Best Running Coaching Program. Over the past 5 years he has improved from being overweight and out of shape, to running personal best times of 20 minutes and even qualifying for the Boston Marathon.

 

If you'd like to learn more about our Personal Best Running Coaching Program, check https://www.PBprogram.com/ 

 

Watch this full video on YouTube: https://youtu.be/_8f40TAjoxI 

 

 

CHAPTERS:

  • 00:00 The most important mindset to improve
  • 02:58 John's transition from cycling to running
  • 07:18 Discussion on the psychological benefits and struggles of running
  • 13:04 Psychological aspects of running
  • 14:49 Joy and challenges in running
  • 16:44 Introduction to low heart rate training and the MAF method
  • 26:43 Importance of community and support
  • 32:51 Improvements and achievements in marathons using the MAF method
  • 36:16 Managing heart rate zones and different training approaches
  • 38:52 Advice for new runners
  • 41:23 Balancing training with life and work
  • 47:30 Boston Marathon preparation
  • 52:41 Humility and community
  • 56:51 Importance of sleep and recovery
  • 59:03 Value of consistency in training and setting realistic goals
  • 1:02:02 Adjusting volume and intensity
  • 1:03:42 Importance of recovery weeks
  • 1:05:27 Closing thoughts on running and enjoying the journey

 

FIND JOHN BIRtCHET-SHARPE HERE:

► Strava: https://www.strava.com/athletes/76038942

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

 

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.

 

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: 

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

► Free Weekly Newsletter: https://extramilest.com/subscribe

► YouTube: https://www.youtube.com/florisgierman

► Strava: strava.com/athletes/1329785

► Instagram: instagram.com/florisgierman

► Website: extramilest.com

► Website: pathprojects.com

► Podcast: extramilest.com/podcast/

 

 

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 Personal Best 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

#58: How to run healthy & strong, with Dr. Mark Cucuzzella (2:24 marathoner)03 Feb 202301:15:58
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:

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:

 

FIND DR. MARK CUCUZZELLA HERE:

 

YOU CAN FIND ME, FLORIS GIERMAN HERE:

 

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?

#57: How to Improve As A Runner, 4:53 to 3:33 Marathon at age 63, with Andrea Hudson | MAF Training20 Dec 202200:57:48

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:

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YOU CAN FIND ANDREA HUDSON HERE:

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YOU CAN FIND ME, FLORIS GIERMAN HERE:

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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

 

#56: Massive Running Improvements, 3:34 to 2:27 Marathon with Gareth King | MAF Training08 Dec 202201:18:27

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:

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YOU CAN FIND GARETH KING HERE:

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YOU CAN FIND ME, FLORIS GIERMAN HERE:

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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.

#55: Race Faster By Training Slower, with 2:49 Marathoner Astrid Feyer | MAF Training28 Nov 202200:57:16

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:

 

YOU CAN FIND ME, FLORIS GIERMAN HERE:

 

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 

#54: Ryan Hall on Strength Training for Runners22 Nov 202201:04:41
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:

 

YOU CAN FIND ME, FLORIS GIERMAN HERE:

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 

#53: Nutrition for Runners, CGM & Optimizing Health | Kara Collier from Nutrisense03 Nov 202201:01:51
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:

 

FIND NUTRISENSE AND KARA COLLIER HERE:

 

YOU CAN FIND ME, FLORIS GIERMAN HERE:

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 

#52: Kilian Jornet Round 2, Training Advice & UTMB Lessons09 Sep 202201:01:13
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.🚨

#51: Kilian Jornet's Advice to Improve Your Running02 Aug 202200:57:55

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.🚨

#50: Dr. Stephen Seiler on 80/20 Training23 Dec 202101:22:42

“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:

 

FIND DR SEILER HERE:

YOU CAN FIND ME, FLORIS GIERMAN HERE:

 

#49: From 3:59 Marathon To 2:34, with Danny Huibregtse14 Dec 202101:12:45
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:

 

#84: The Raw Truth of Running with Brendan Leonard (Semi-Rad)23 May 202401:02:13

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

 

Brendan Leonard is the creative force behind Semi Rad, a website dedicated to the joy of adventure for runners of all levels. Brendan loves to explore, to laugh and occasionally to get tired, cold and scared through his ultra adventures. Brendan is an author of many books, including Ultra-Something, which we discuss during this conversation.

 

If you'd like to learn more about my Personal Best Running coaching program, check https://www.PBprogram.com/ 

 

Watch this full video on YouTube: https://www.youtube.com/watch?v=qn3uq0yHRzQ

 

 

CHAPTERS:

  • 00:00 The Raw Truth of Running
  • 02:44 First marathon, expectations vs reality 
  • 05:50 More than a marathon?
  • 09:00 Signing up to first ultra 24 days before the event
  • 11:40 Ultra-Something.. how aspects of life apply to ultra-running
  • 13:38 If you see it, you can be it!
  • 17:46 I Hate Running and You Can Too
  • 19:59 The Seven Summits of My Neighborhood
  • 24:32 Advice for people going after ultra adventures
  • 25:46 Create eventing that you'll remember forever 
  • 33:06 Getting older and looking for new challenges
  • 38:09 I didn’t have the strength to quit
  • 44:10 If you’re feeling bad, do this
  • 46:53 Brandon’s writing ethos
  • 52:18 Next ultra plans, couples adventure.
  • 56:46 Find out more about Brendan
  • 58:20 Ultra Something closing thoughts

 

FIND BRENDAN HERE:

► Website: https://semi-rad.com/

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

► YouTube: https://www.youtube.com/@semi_rad

 

 

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 & TOOLS MENTIONED:

► Ultra-Something (book) by Brendan Leonard: https://pathprojects.com/ultra-something

► Ultra-Something x PATH projects cap: https://pathprojects.com/ultra-something

► The Seven Summits of My Neighborhood: https://www.youtube.com/watch?v=7SLadjqxhhc

► The K’s of Convenience (Ultra): https://gotrail.run/en/race/the-ks-of-convenience

► The Rut (Ultra): https://runtherut.com/

► The Creative Act (book) by Rick Rubin: https://amzn.to/3WWeSDF

 

 

YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: 

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

► Free Weekly Newsletter: https://extramilest.com/subscribe

► YouTube: https://www.youtube.com/florisgierman

► Strava: strava.com/athletes/1329785

► Instagram: instagram.com/florisgierman

► Website: extramilest.com

► Website: pathprojects.com

► Podcast: extramilest.com/podcast/

 

 

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 Personal Best 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

#48: Achieve Your Goals, with Sally McRae20 Nov 202101:14:29
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 

 

-- -- -- 

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/
#47: Eliud Kipchoge's Advice to Improve Your Running, For Non-Elites28 Aug 202100:01:25
Eliud Kipchoge is the greatest marathoner of all time. He is the marathon world record holder and only person to ever break the 2 hour barrier for the marathon.    This episode is not available in podcast format, and can only be found on my YouTube channel in video format   https://youtu.be/7E6TNeoOC3Y   The reason is that this episode is subtitled for clarity and also includes lots of visuals, photos, videos, screenshots.   Last week I had the honor to sit down twice with Eliud, once on Zoom and once in Eugene, Oregon. He was fresh off his 2nd Gold Medal at the Olympics in Tokyo.    He shares insights about his training (yes, he also trains by heart rate), what sets him up for success, his new movie The Last Milestone, advice for non-elite athletes to race faster, and much more.    I am super excited about this special episode with Eliud Kipchoge. I can’t wait to hear your thoughts about this conversation in the comments HERE on YouTube: https://youtu.be/7E6TNeoOC3Y    
#46: MAF Training and Longevity with Ben Edusei26 Jul 202101:11:57

Ben Edusei is a close friend from New Zealand. He is a mobility, Strength & Conditioning and running coach. 

We have really gotten to know each other very well over the past 18 months, when we talk 1 on 1 about a variety of topics.

Ben is also one of our coaches in our Personal Best Training Program, where he has created several follow along workout routines.

He is a father, ex-elite footballer, speaker and a strong runner, with a half marathon PB of 1:27 so far.

Ben has a degree in Sports Science, is a qualified plant-based Nutritionist and also coaches in epigenetics.

I had a blast catching up and recording our conversation. I hope you enjoy this as well. 

FIND BEN EDUSEI HERE:

YOU CAN FIND ME, FLORIS GIERMAN HERE:

Show notes:

  • How Ben got into running, background in football (soccer) [03:10]
  • Transition from higher intensity training and away from injury, a personal turning point [08:32]
  • Finding new training approaches [12:05]
  • Integrating mobility (strength and flexibility) training into coaching [14:30]
  • Archetypal positions, incorporating movements into daily life [19:01]
  • First experiences with MAF low heart rate training [23:21]
  • Running below MAF, taking to the trails! [29:04]
  • Elevation gain, physical benefits to hill training [35:07]
  • Frustrations in MAF training, looking at lifestyle factors [36:22]
  • Floris and Ben talk about stress management [39:22]
  • Knees over toes and backwards walking and running [44:10]
  • Add a sled! Resistance [51:29]
  • Epigenetic profile testing [53:49]
  • Protein [56:50]
  • The word “perfect” [57:40]
  • Floris on a questionnaire from Ben and optimizing energy levels [58:38]
  • Getting in touch with Ben [01:00:08]
  • High level thoughts from Ben about training [01:01:55]
  • Racing goals? [01:06:02]
  • Following Ben online [01:10:10]

 

#45: From Paralyzed to Running a Fast Marathon, with Ash Lewis22 Jun 202100:56:34
Ash Lewis, 37 from Jersey UK, has an incredibly inspiring story to share about overcoming challenges.    At age 28 he had a staph infection that resulted in being paralyzed from his waist down. This spinal injury resulted that he was in a wheelchair and had to completely learn how to walk again.    Fast forward 9 years and Ash just completed his 2nd marathon in 3 hours and 7 minutes.    We discuss Ash’s running journey, his experiences with MAF low heart rate training and great advice to those experiencing challenges in training, racing and life.      YOU CAN FIND ASH LEWIS:   YOU CAN FIND ME, FLORIS GIERMAN HERE:

 

SHOW NOTES

  • Background Ash as an athlete, playing soccer (3:40)
  • At age 28, paralyzed from his waist down (6:55) 
  • Recovery journey to learn how to walk again (10:40)
  • Mindset Ash had during his recovery (14:20)
  • Floris shares his story when a doctor said in 2008 he would never run another marathon again (15:57)
  • April 2020, Ash’s painful first 5k (16:45) 
  • Michael Ovens guiding Ash to slow down his running intensity (18:30) 
  • How Ash used Maffetone’s 180 formula to calculate his MAF hr training zone (19:50)
  • Overcoming frustrations and challenges walking and running slow at MAF (21:00)
  • What made Ash stick to low heart rate training, although it was challenging first (23:20)
  • Adding some speedwork and getting ready for race day (24:20)
  • Important lesson for those starting with MAF training (26:00)
  • Second marathon experience for Ash, finishing strong (28:00) 
  • Post race blues Ash experienced (33:35)    
  • Running on purpose without a heart rate monitor (35:25)
  • Sub 3 goal at the London Marathon + ultras (38:00)
  • Strength and conditioning session to complement his running (41:52)
  • From tattoo world to excitement for the running world (44:30)
  • Learning to run with a baby stroller (46:00)
  • Any other thoughts for runners looking to improve your runner (47:00)
  • Social platforms Ash is active on (48:45)
  • Ash asked Floris if you can keep improving + future running goals (48:52)
#44: Lessons From 60+ Years of Running with Walter Liniger08 Jan 202101:17:28

Walter Liniger, 69 years young is a strong runner from Switzerland. He ran his first race at age 7, his marathon PR was set at 2:38 in 1988 in Basel. For many years he trained mostly at a high intensity, often out of the door and … full throttle.

In his late sixties he wanted to find a different approach to training and racing. He discovered the approach of MAF training. 

His goals changed now not to chase the fastest times but to finish a race in healthy conditions and enjoying the journey. 

About a year and a half ago Walter joined the Marathon PR Program to get practical information, advice and guidance with a holistic approach to training and racing. 

It has been exciting to follow Walter's running journey on his Strava. He is a big inspiration to me and many others in our program. Recently he ran his first Ultra of 100km at the age of 68. We discuss his running journey and things he has learned along the way. 

If you’d like to find out more about our running coaching programs, check extramilest.com/training. 

Hope you enjoy this conversation with Walter!

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

--- 

YOU CAN FIND WALTER LINIGER ON STRAVA: https://www.strava.com/athletes/14888370

 

YOU CAN FIND ME, FLORIS GIERMAN HERE:

#43: Hydration Strategies, Sweat Rates and Cramping with Andy Blow24 Dec 202001:07:17

“If you’re doing stuff which is longer, if you’re doing stuff which is hotter, you need to understand your physiology in order to get things really right for you and invest the time in that investigation, to get the best out of yourself.” - Andy Blow

Andy Blow is a leading figure in the world of sports hydration. He is a sports scientist and an expert in sweat, dehydration and cramping.

In his younger days he was an elite level triathlete and winner of an Xterra World title. Through his own challenges in training and racing he went down the rabbit hole of sports hydration. He is the co-founder of Precision Hydration, a company focused on a unique, personalized hydration solutions.

Andy previously worked as the Team Sports Scientist for the Benetton and Renault Formula 1 teams and is an adviser to the Porsche Human Performance Centre.

In this episode we take a deep dive into hydration, sweat rates, effective ways to help athletes understand and manage their individual hydration needs and much more.

For anyone who wants to try Precision Hydration, the code EXTRAMILEST will give you 15% off your first order. 

I’d like to share that we offer two online running coaching programs, developed by me, Floris Gierman. More info can be found at extramilest.com/training. 

There are many ways that you can go about your training and racing on your own, but there are also athletes who like some more guidance and structure in their training and racing. This is where our running programs come in, with base building schedules from 2 to 10+ hours per week and race specific schedules for beginners, intermediate and advanced runners. 

Reaching your goals also comes down to specific race strategies, mindset, nutrition, stress management and more. This was what our programs are all about. 

More info can be found at: MarathonPRprogram.com or 5ktohalfmarathon.com

These programs comes with life time access to all training materials, so you invest in yourself ones and can keep using it. If you have any questions at all about the programs, just let me know by email. 

Especially in these uncertain race times, these flexible training schedules are a great solution to easy adjust your plans and feel in control of your training. 

Hope you enjoy this conversation with Andy!

-- 

FIND ANDY BLOW HERE:

YOU CAN FIND ME, FLORIS GIERMAN HERE:

#42: Nutrition for Athletes & Disordered Eating with Tawnee from Endurance Planet04 Dec 202001:08:49

Tawnee is a holistic health and endurance sports coach, mother, multi-sport athlete, writer and speaker. She has a master’s degree in exercise science, a bachelor’s in journalism, is a certified sports nutritionist (CISSN-ISSN) and certified strength and conditioning coach (CSCS-NSCA). 

Tawnee faced her share of health struggles behind the scenes. For 10 years, she experienced disordered eating and exercise addiction.

We discuss her personal journey and what she has noticed in other athletes that she works with. These are important challenges to talk about for both women and men.  

We also discuss:

  • healing and recovery
  • gut health
  • intermittent fasting, ketosis
  • blood tests, DNA and lifestyle analysis

Hope you enjoy this conversation with Tawnee!

FIND TAWNEE PRAZAK GIBSON HERE:

FIND ME, FLORIS GIERMAN HERE:

SHOW NOTES

  • Welcome to the show Tawnee [03:01]
  • Tawnee’s running journey. An eating disorder and exercise addiction were pivotal in Tawnee’s journey from power, to endurance sport. [04:44]
  • how triathlon helped and hurt Tawnee. Do we have an honest relationship with sport, or do we have some unhealthy habits? [07:36]
  • recovery journey. Dr. Phil Maffetone. Back to school. [14:03]
  • disordered eating [18:16]
  • blood, DNA and lifestyle analysis. Biological and Internal age. [24:10]
  • intermittent fasting. Gut health. nutritional deficiencies. [27:39]
  • change in approach – from “no pain no gain”, to the present. [35:23]
  • Endurance Planet podcast takeaways. Focus on the process. Support system. [41:23]
  • Van life. Running and mindset. [45:13]
  • Meditation retreat ~ Oryoki (mindful eating) [49:21]
  • No phone! What about taking pics? [56:14]
  • Heroes and mentors [01:00:15]
  • Further information about Tawnee and Endurance Planet, online. (see Links above also) [01:03:17]
  • Closing thoughts on becoming a healthier, happier and stronger athlete. [01:09:48]
  • Tawnee asks Floris how his running is going. [01:10:43]
  • Short workouts. Fitting it in whatever the season! [01:11:50]

 

Links and tools mentioned:

#41: Running injury prevention and recovery, with Nate Helming from The Run Experience20 Nov 202001:05:05

Watch this conversation on YouTube here.

Nate Helming (Strava) is a founder of The Run Experience, one of the largest YouTube running channels and online running coaching programs.

In this show, we discuss running injuries, mobility, flexibility and strength training. We dive into topics like stretching, foam rolling and running form. Nate has a tremendous amount of knowledge in these areas and his passion for passing this on to others is evident in his words and works!

We also talk about:

  • being your own advocate in training.
  • mechanical deficiencies in the body. 
  • recovery tools and tips.
  • and many other interesting points of reference.
Links and tools mentioned:

Show notes:

  • Growth of The Run Experience and Nate’s running background, including the Boston Marathon as his first as a young student. [5:28]
  • The perils of a basic running plan printed from the internet. Nate was playing a “high wire act” with his running where after 6-8 weeks, things can start to catch up with you, from a basis of poor habits and poor strength. [16:52]
  • Nate talks about his development in Triathlon and Ironman, where his running background helped him. However, he now had a coach and niggling injury! This led Nate into the Strength & Conditioning world; where his perspective on what an endurance athlete is, was revised. [19:54]
  • On training, mindset, habits and the hand-me-down knowledge that goes from generation to generation. Nate got into coaching through trying to help friends with injuries. He talks about the tools which can help with mechanical deficiencies, working by trial and error, challenging the range of movement. [26:30]
  • Going from one:one, to one:many, seeing individual responses and patterns of behavior. Nate was tapped out, working 6-8 hours per day and building programs but loved the work. He then started to think about people who couldn’t afford the classes or had practical issues getting to them. With his co-founder, Craig, they began to make some videos and start the YouTube channel and The Run Experience. [36:04]
  • On running form issues and ways to improve. Two types of injuries i) sudden and unexpected ii) overuse injury. Being your own advocate. [42:52]
  • The role of coaching, to go beyond just running and to have some focus on habits, strength and mobility. Advising coaches to not be afraid to set a higher bar for athletes. In building a team, find people with areas of expertise, rather than trying to be expert on everything yourself. We can’t train like it’s 1950 or 1910, the world has changed. [47:12]
  • Boys in the Boat: a David and Goliath story. Coaching lessons, from a book about the 1936 Olympic US rowing team. [49:25]
  • On feet: the long end of the kinetic whip. Over-striding, heel-striking. Running form and atheletic foundation; breathing, arm swing, head position. [51:53]
  • On stretching: not about lengthening muscle, but to be a strong, healthy human I need to be able hit certain positions. [54:52]
  • For your recovery tool-box. Use the best tools you have available to you. [58:39]
  • Tips for foam roller use. Rolling directions: not just “north-south”, but also “east-west”. It’s a game of Seek & Destroy. [01:01:40]
  • More details about The Run Experience app and where you can find Nate online (also see Links above) [01:05:22]
  • Tips for those looking to become stronger, healthier and happier athletes. [01:06:31]

You can find me, Floris Gierman, here: 

 

#40: Heart Rate Training, Speedwork and Running Volume with Floris Gierman06 Nov 202000:49:29

“During recovering is where the real adaptations of training are happening. That is not during the workout stress that you are putting on your body. That’s why I like this more holistic training approach, not just looking at the running component, but also at your stress levels, sleep, recovery, nutrition, hydration, all of these other elements that come into play to become an overall healthier athlete.” – Floris Gierman

Today is a bit of a different show. I visit the Running and Fitness podcast with Raj, for me to be a guest on his show. Normally I’m the one interviewing, but this time the tables were turned. 

We discuss:

  • heart rate training
  • how to integrate speedwork
  • minimum training volume for athletes to improve
  • role of strength training, nutrition and recovery
  • and much more!

Rajagopal Anapuzha is located in Mumbai India and he has hosted a variety of great guests in the endurance space.

You can subscribe to the Running and Fitness with Raj podcast on all major platforms.

Links and tools mentioned: Show notes:
  • 03:30 – Floris introduces himself and his first two marathons 
  • 11:55 – Key aspects of low heart rate training
  • 19:55 – When to add speed work
  • 21:05 – Common frustrations in low heart rate training
  • 26:10 – Minimum number of hours of low HR training required for improvements
  • 32:05 – How to measure progress when training at low heart rate
  • 34:50 – How and when to incorporate strength training
  • 37:40 – Recovery tools like ice bath and sauna training
  • 39:35 – Key nutrition principles
  • 43:15 – Floris’ Marathon PR programme
  • 45:30 – Recommendations on other resources
#39: Improve Your Running and Health with Dr. Phil Maffetone30 Oct 202001:17:20

Watch the full video here: https://youtu.be/DyE2J5pcWcA

In this show, we welcome back Dr. Phil Maffetone. Many listeners to the podcast are already familiar with his work. He is a recognized researcher, coach and clinician in the area of food and nutrition, exercise, sports medicine and biofeedback. He is also the author of more than 20 books, including the first on heart rate monitor training in the early 1980’s. 

We discuss changes, challenges and uncertainty for most runners in 2020, 2021 and beyond. We also dive into people who have made a big impact on our lives and development, among other things:

  • the new MAF foundations course by Dr Maffetone and team
  • mindful running and flow state.
  • setting PR's in your 40's and beyond.
  • working from a strong aerobic foundation.
  • MAF training, considering age and health.
  • flexibility, mobility and stretching.
  • Dr. Phil Maffetone's books, writing, collaborations and available resources.

Hope you enjoy this conversation with Dr. Phil Maffetone!

🚨 Enter for a chance to win 1 of 3 of the Pyrenees hooded running shirts by PATH projects. This is my favorite running shirt for fall, winter and cold spring morning runs with a GPS watch slot, hand warmers and a snorkel hood. The most comfortable running shirt you would never want to take off. 

3 lucky winners will win and you can enter at PATHprojects.com/flo

What was your favorite quote or takeaway from this episode? I would love to hear from you in the comments on YouTube.

Dr. Phil Maffetone tools and resources:

 

You can find me, Floris Gierman, here: 

--- 

Read all detailed show notes at: https://extramilest.com/39

Hope you enjoy this conversation with Dr. Phil Maffetone

#83: Kipchoge’s Top Running Tips for Athletes of All Levels21 May 202400:02:08
There is no greater runner and ambassador for the sport of running than Eliud Kipchoge. We discuss Kipchoge's routines, top running tips and advice for athletes of all levels to improve.      This episode is not available in podcast format, and can only be found on my YouTube channel in video format.     The reason is that this episode is subtitled for clarity and also includes lots of visuals, photos, videos, screenshots.     https://www.youtube.com/watch?v=Fktx7qLbXDc  

CLICK HERE TO WATCH THIS FULL CONVERSATION: https://www.youtube.com/watch?v=Fktx7qLbXDc 

 

This conversation was recorded in Tokyo, after we both ran the Tokyo Marathon. We dive deeper into Kipchoge’s philosophies, routines and advice for non-elite athletes to improve.

I am really excited about this conversation and we covered several topics I haven’t heard him talk about in other interviews. 

This was my 3rd time meeting with Eliud. I’ve put together a 30 page PDF with a summary from both conversations, lessons, takeaways, favorite quotes and a full transcript. This E-book can be downloaded for free at Extramilest.com/kipchoge. 

 

I can’t wait to hear your thoughts about this conversation in the comments HERE on YouTube: https://www.youtube.com/watch?v=Fktx7qLbXDc 

  https://www.youtube.com/watch?v=Fktx7qLbXDc  
#38: Matt Fitzgerald on 80/20 Running & Running the Dream!16 Oct 202001:04:03

“If you think something’s impossible, just know that you could well be wrong and so it’s best just to assume that you can just keep getting better." - Matt Fitzgerald.

Matt Fitzgerald is an author, coach, nutritionist and athlete. Fascinated by elite performance and mindset, Matt draws parallels between elite and recreational running, in everything from dealing with injury to going after big goals.

Matt draws on his time with professional runners at the HOKA NAZ Elite Summer run camp, in Flagstaff, Arizona, among other experiences, with wit and wisdom.

Here we have a wonderful insight into elite running, ways of coaching and the evolution of 80/20 running (80% low & 20% moderate to high intensity). Also, how recreational runners can improve way beyond their own expectations, as Matt has.

In our conversation, Matt shares his experiences and thoughts on:

  • developing the professional “no-stone-unturned mentality”.
  • training intensities, perceived effort and measuring performance.
  • building a business without money being the primary motivating factor.
  • accepting injury as part of the process and finding alternative workouts in recovery.
  • his published and upcoming books.
  • setting a high bar for your goals.

 

Links and tools mentioned:

If you enjoy these podcasts, please take 30 seconds to leave a rating and / or review on Apple Podcasts >> here >>

https://podcasts.apple.com/podcast/id1272025702

This will help get the podcast in front of more runners looking to improve.

You can find me, Floris Gierman, here: 

--- 

Read all detailed show notes at: https://extramilest.com/38

Hope you enjoy this conversation with Matt!

#37: Greatest Running Lessons for 2020 and 2021!!! 02 Oct 202001:07:40

Watch this full interview on YouTube here https://youtu.be/BN6npli_6Kg

In our recent conversation, Julianne Dickerson (Strava), Bill Callahan (Strava) and Andy Hooks (Strava), who are no strangers to a challenge, discuss how 2020 has been for them; how the pandemic has impacted their race plans, what adaptations have been made as a result of cancelled events and what possibilities that have opened up, too.

We consider what the future might look like for training and racing, as well as any learnings or new perspectives our guests may take with them.

We also talk about:

  • dealing with injury, working towards goals and finding other activities when training is inhibited or not possible.
  • reacting to cancelled or postponed events and maintaining consistency.
  • Julianne directing her first race, a Boston qualifier in Anchorage, Alaska.
  • Andy's experiments with fasting, junk food and 100% low heart rate training.
  • Bill reflects on what this period has done for him and his running. He talks about the importance of support, from family and friends, as well as choosing what type of runner you want to be.

This podcast was brought to you by PATH projects, my favorite running clothing that I wear every day. Find out more at  https://pathprojects.com/

LEARN MORE ABOUT MAF SPECIFIC RUNNING PROGRAMS:

Julianne Dickerson:

Andy Hooks:

Bill Callahan:

Find me, Floris Gierman, here: 

 

READ ALL DETAILED SHOW NOTES AT: 

http://extramilest.com/greatest-running-lessons-for-2020-and-2021-extramilest-show-37

#36: How to Run Longer, with Albert Shank12 Aug 202001:04:17

Full video is available here: https://youtu.be/v9JNb3RavLM

Albert Shank (https://www.strava.com/athletes/26803675) has 25+ years of running experience. He has learned many things over the years about ways to become a stronger, healthier and happier athlete.

Recently he celebrated his 52nd birthday by running 52km in the Grand Canyon, pure joy. In this conversation we discuss many of his learnings and experiences with running over the years:

  • His early years and progression through races; learning about pacing, hydration and nutrition.
  • Dealing with extreme heat in Arizona; running up and down hills, slowing down.
  • MAF training and improved performance.
  • Working at 80% low intensity, versus obsessing over pace and time, all of the time.
  • Transitioning from road to trail, time to perfect your combat roll!
  • Approaching training from a health perspective; for running, eating as much real food as possible
  • Maintaining a good strength training program.
  • Setting goals or challenges in a pandemic and having fun with it.

All show notes: https://extramilest.com/36

I'm hiring a video / podcast editor for the Extramilest Show. Learn more and apply at https://extramilest.com/editor

FIND ALBERT SHANK HERE:

FIND ME, FLORIS GIERMAN HERE:

#35: MAF Training Frustrations and Improvements, with Kathryn and Jennifer Geyer17 Jun 202000:50:51

Kathryn and Jennifer Geyer have experienced their fair share of challenges and frustrations with MAF low heart rate training. On their first MAF test, they had to slow down to a 13:21 min / mile (8:04 min / km) at a heart rate of 142. This was much slower than their previous running paces.

It is very common for athletes to question if this training approach is right, because initially the pace to run (or walk) is much slower than their "normal" running pace. 

The frustration levels were high at times, yet small gradually improvements and positive changes became noticeable as they trained for their first marathon...

In our recent conversation, Jennifer and Kathryn share:

  • their experiences of MAF training, leading to improvement and increased believe this method could work.
  • relocation, climate adjustment and Covid-19 impact on their stress levels, mindset and their first marathon.
  • differing experiences in their first marathon and looking ahead to future races.
  • an evolution in their running, staying with the process, reaping the benefits of that investment and experiencing running on a more sustainable and joyful level.

Kathryn and Jennifer are both part of the Marathon PR Training Program. For more info and to join the program, check it out here: http://marathonprprogram.com

Join our FREE Zoom training soon to learn about 3 Proven Lessons to Improve as a Runner. Seats are limited, register here: https://5ktohalfmarathon.com

 

FOR ALL SHOW NOTES: https://extramilest.com/35

 

FIND KATHRYN AND JENNIFER GEYER HERE: 

 

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