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. .  LINKS AND TOOLS MENTIONED:  Maurten gel - https://www.maurten.com/  Ucan hydrate - electrolytes - https://amzn.to/3v0ZVAW  Oura ring - https://ouraring.com/  NutriSense CGM - https://bit.ly/3Xebylh (Get $25 off your first month CGM at Nutrisense.io with code FLO25)  Kneipp German bath salts - https://amzn.to/3YxGQUL Vibrating foam rollers - https://amzn.to/3Yzs3Ja  Personal Best Program: https://www.pbprogram.com/  . YOU CAN FIND ANDREA HUDSON HERE:  Strava: https://www.strava.com/athletes/16598442 Instagram: https://www.instagram.com/senorahudson/  Facebook: https://www.facebook.com/andrea.hudson.777   . YOU CAN FIND ME, FLORIS GIERMAN HERE:  Personal Best Program: https://www.pbprogram.com/ Podcast: https://extramilest.com/podcast/ Strava: https://www.strava.com/athletes/1329785 Instagram: https://www.instagram.com/florisgierman Website: https://extramilest.com Website: https://pathprojects.com  . ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.pbprogram.com. . Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT  

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

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. . 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.  . Watch the full video on my YouTube channel at https://youtu.be/JDxVcLbsheg . 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)    . 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 .  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.  .  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:   Jonathan Walton on Extramilest Show: https://youtu.be/_6pwxJE5iVk   Zach Bitter on Extramilest Show: https://youtu.be/ESj7Is8u0Pw    Extramilest Facebook Group: https://www.facebook.com/groups/209003219602686    Personal Best Program: https://www.pbprogram.com/  . YOU CAN FIND GARETH KING HERE:   Instagram: https://www.instagram.com/gazkingruns/   Facebook: https://www.facebook.com/profile.php?id=100006968929416   Strava: https://www.strava.com/athletes/8328371    . YOU CAN FIND ME, FLORIS GIERMAN HERE:  Personal Best Program: https://ww

#56: Massive Running Improvements, 3:34 to 2:27 Marathon with Gareth King | MAF Training

Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO  to get your free sample pack with any purchase. Astrid Feyer is a 47-year-old mother of two, currently living in Australia. She has experienced her fair share of injuries and discovered MAF low heart rate training, as a way to ease back into training and gradually increase training volume. In 2020, she joined my Personal Best running coaching program (https://www.pbprogram.com/) and it has been really exciting to follow her running journey over the last few years. At the recent London Marathon, Astrid ran a 2:49 finishing time which was a Personal Best and she was also able to achieve 3rd place in her age category. In this interview we discuss being a working, busy mother and getting the training volume in, about a running journey which comes full circle, through injury, MAF training and exceeds a long-held PB!  Watch the full video on my YouTube channel at https://youtu.be/yCrFBO80q_E       CHAPTERS:  0:00 Intro Astrid Feyer 3:48 How it all started, running journey 9:10 Run camp trip Stellenbosch (South Africa) 12:04 No pain no gain, knee operations 13:12 Move to Australia, running and racing again 18:14 Sub 3-hour marathon goal 19:43 A new physio and Maffetone's Big Yellow Book 22:02 Personal Best program, MAF training 25:57 Back to racing, chasing sub 2 hours 50 minutes 31:52 Virtual London Marathon 33:31 Marathon training and preparation 37:47 MAF test updates 39:49 Training volume and parenting 42:54 London, for real! 47:49 Meeting one of your heroes 50:22 Tips for runners 51:12 New York Marathon 52:59 Activities while injured 54:52 Nutrition and high training volume 56:31 Outro    #maftraining #sub3marathon #runfast #marathontraining  Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.  LINKS AND TOOLS MENTIONED:  Phil Maffetone Big Yellow Book of Training & Racing - https://amzn.to/3u3FT8H Personal Best Program - https://www.pbprogram.com/ LMNT Electrolyte Drink - https://drinklmnt.com/ NutriSense CGM - https://bit.ly/3Xebylh    YOU CAN FIND ME, FLORIS GIERMAN HERE:  Personal Best Program: https://www.pbprogram.com/ Podcast: https://extramilest.com/podcast/ Strava: https://www.strava.com/athletes/1329785 Instagram: https://www.instagram.com/florisgierman Website: https://extramilest.com Website: https://pathprojects.com    ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.pbprogram.com. Subscribe and hi

#55: Race Faster By Training Slower, with 2:49 Marathoner Astrid Feyer | MAF Training

Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase.   Ryan Hall is the fastest American to run a marathon in 2:04:58 and half marathon in 59:43. After retiring from pro running, Ryan took up weightlifting & running coaching.   Watch the full YouTube interview at https://youtu.be/5EugD_uoBzw   CHAPTERS:  0:00 Intro Ryan Hall 2:59 Finding running as a kid 6:27 Running coaching 7:22 Ryan's own training 11:37 Strength training for runners 18:45 Nutrition and strength for runners 22:02 Consistency, avoiding injury 23:50 Mobility for running 26:12 Run Free training program 33:43 The carbon-plated running shoe 35:22 Grand Canyon running 39:45 Love the pain cave 41:47 Relaxation and running 42:41 The pitfalls of comparison with others 43:49 Natural body weight 47:24 Family connections, cross-training 48:30 Failure, spiritual journey 54:30 Ryan’s book: Run the Mile You're In 59:05 Find Ryan here + Hall Steps Foundation. 1:02:18 Paying attention to your passions 1:03:52 Outro    Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT ABOUT RYAN HALL: Ryan Hall is the fastest American to run a marathon, in 2:04:58 (in 2011) and half marathon, in 59:43 (2007). That’s a half marathon pace of 4:33 min / mile or 2:50 min / km. This interview took place in Flagstaff, Arizona, where he lives with his wife; professional American distance runner Sarah Hall, and their four children. After retiring from professional running in 2016, Ryan took up weightlifting and significantly increased in size, from 58G / 127lbs to (at time of recording) 85KG / 187lbs. He runs his own running coaching program and coaches recreational to elite runners. FIND RYAN HALL HERE:  Instagram: (@ryanhall3) https://www.instagram.com/ryanhall3 Twitter: https://twitter.com/ryanhall3 Facebook: https://www.facebook.com/ryanhall3 Website: https://blog.ryanandsarahall.com Foundation: https://www.facebook.com/TheHallStepsFoundation/  Run Free Training: https://runfreetraining.com Run the Mile You're In - (book) by Ryan Hall: https://amzn.to/3XlDzav    YOU CAN FIND ME, FLORIS GIERMAN HERE:  Podcast: https://extramilest.com/podcast/ Personal Best Program: https://www.pbprogram.com/  Strava: https://www.strava.com/athletes/1329785 Instagram: https://www.instagram.com/florisgierman Website: https://extramilest.com Website: https://pathprojects.com  ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT 

#54: Ryan Hall on Strength Training for Runners

Kara Collier from Nutrisense about Nutrition For Runners, Continuous Glucose Monitoring (CGM) and Optimizing Health.    Watch the full YouTube interview at https://youtu.be/Rhn0HMXy-bM  Brought to you by PATH projects running apparel https://pathprojects.com/ and my Personal Best running coaching program https://www.pbprogram.com/.  If you’d like to try NutriSense, the code EXTRAMILEST25 will give you $25 off the first month.   CHAPTERS:  0:00 Intro 1 (Kara Collier) 1:07 Intro 2 (Floris) 3:34 What is a Continuous Glucose Monitor (CGM)? 6:25 Individual experiences with food 9:27 Normal range to be in, for non-diabetics 11:16 Heart Rate training 13:04 Fasted glucose level 13:56 Correlation between energy and glucose levels 15:47 First Pillars of glucose control: Nutrition 21:30 Melatonin levels in evening or at night 23:25 Fasting, snacking, meal prep and Circadian rhythms 30:00 Second pillar of glucose control: Movement 35:33 Third pillar of glucose control: Stress Management 41:18 Fourth pillar of glucose control: Sleep 44:36 Training intensity and glucose levels 48:26 Floris’ Chicago Marathon 2022 data 57:44 More on Nutrisense and Kara 58:52 Fueling for athletes - rules of thumb 1:01:13 Closing thoughts (Floris) – Nutrisense discount  Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT KARA COLLIER BIO: Kara is co-founder and Director of Nutrition at NutriSense (https://www.nutrisense.io/ ) - a leading personalized nutrition company that uses new technology to monitor the body and create personalized diets and optimized fitness routines. This has been surely eye opening for me, Floris as an athlete! She oversees the health team and product development so she is at the cutting edge of using technology to make health advice based on real data from our bodies. Kara is also a leading authority on the use of continuous glucose monitoring (CGM) technology, particularly in non-diabetics for the purposes of health optimization, disease prevention, and reversing metabolic dysfunction.   LINKS AND TOOLS MENTIONED:  Nutrisense: https://www.nutrisense.io/ Continuous Glucose Monitor (CGM) - https://www.nutrisense.io/quiz/start If you’d like to try NutriSense, the code EXTRAMILEST25 will give you $25 off the first month. Oura Ring: https://ouraring.com/ Chicago Marathon video Floris: https://youtu.be/-6X3p9klA5E    FIND NUTRISENSE AND KARA COLLIER HERE:  Instagram: https://www.instagram.com/nutrisenseio Facebook: https://www.facebook.com/nutrisenseio Twitter: https://twitter.com/nutrisenseio TikTok: https://www.tiktok.com/@nutrisenseio Website: https://www.nutrisense.io/    YOU CAN FIND ME, FLORIS GIERMAN HERE:  Podcast: https://extramilest.com/podcast/ Personal Best Program: https://www.pbprogram.com/  Strava: https://www.strava.com/athletes/1329785 Instagram: https://www.instagram.com/florisgierman Website: https://extramilest.com Website: https://pathprojects.com  ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel whe

#53: Nutrition for Runners, CGM & Optimizing Health | Kara Collier from Nutrisense

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

#52: Kilian Jornet Round 2, Training Advice & UTMB Lessons

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 h

#51: Kilian Jornet's Advice to Improve Your Running

“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. ---  🚨 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.  ---  SHOW NOTES  4:45 How did Dr. Seiler get involved in exercise science? 8:30 Growth of exercise science 13:40 Alternatives to the No Pain No Gain mentality 18:50 Training zone intensities  25:00 How 80/20 training can also benefit the recreational runner.  29:30 How hard to do high intensity training?   35:45 Balancing being a dad and coaching his daughter Siren Seiler 40:40 Male vs female athlete difference 45:25 Being healthy to reach max performance 48:50 His research with rats 52:10 Impact of stress on training adaptations 55:25 Balancing training and personal life  1:01:50 Breathing intensity vs heart rate intensity 1:08:30 Nasal breathing experiences 1:13:35 Entrainment, linking of breathing and movement pattern 1:18:58 Dr Seiler on ResearchGate 1:20:34 Closing thoughts  1:21:35 BIG giveaway contest, leave a comment to enter    TOOLS AND RESOURCES MENTIONED:  Seiler’s Hierarchy of Endurance Training needs  The Complete Book of Running   Harvard Fatigue Laboratory     Molly Seiler Olympic performance   Polar OH1 - arm heart rate strap   Eliud Kipchoge interview Extramilest Show   Wim Hof interview Extramilest Show   Patrick McKeown interview Extramilest Show  BIG Enter to Win Contest for Episode #50        FIND DR SEILER HERE:  Twitter YouTube  Research Gate   YOU CAN FIND ME, FLORIS GIERMAN HERE:  Personal Best Program Website Strava  Instagram Extramilest Show Podcast   

#50: Dr. Stephen Seiler on 80/20 Training

Danny Huibregtse from The Netherlands, improved his marathon times from a 3:59 to a 2:34, using heart rate training. In his last marathon alone he ran a 34 minute PB from 3:08 down to 2:34, that’s incredible!!    We discuss his approach to training and racing, how he improved so much and recommendations for other athletes looking to improve.    Danny and I first connected the summer of 2019. Danny has been a part of our Personal Best Training Program and it has been really exciting to follow his training and racing progress over time.    Our Personal Best Program is a running coaching program and we often focus on MAF low heart rate training and race day strategies. To learn more, check out PBprogram.com   I hope you enjoy my conversation with Danny Huibregtse.    Full video of this conversation is on YouTube: https://youtu.be/dW2cK6r7UoA   FIND DANNY HERE: ► Strava - https://www.strava.com/athletes/39154584 ► His 2:34 PB on Strava - https://bit.ly/danny-PB-strava   YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Personal Best Program: https://www.pbprogram.com ► Website: https://extramilest.com ► Strava: https://www.strava.com/athletes/1329785 ► Instagram: https://www.instagram.com/florisgierman ► Podcast: https://extramilest.com/podcast    SHOW NOTES   0:00 intro Danny 3:55 Danny's running background 6:18 His first marathon in 2008 at age 18 10:25 Pilot training, minimal running 11:55 3rd marathon, still bonking bad 14:10 MAF training experience 15:25 Chi-Running 19:05 Overcoming challenges MAF training 23:05 Changes in nutrition approach 28:00 His first sub 3 marathon goal mindset 31:25 Speedwork after base building 34:25 From 3:38 to 3:08 marathon improvement 36.30 Mindset limiting factor 37:20 From 3:08 to 2:34 marathon improvement 37:55 Training volume 40:55 Tapering for the big Rotterdam dam 43:25 Race day recap 52:05 Any concerns about blowing up? 54:05 The feeling of finishing in 2:34, a 34 minute PB 56:05 Energy management throughout a race 58:55 Nasal breathing  1:01:35 Importance of thinking big 1:05:53 Recommendations to improve    BOOK MENTIONED:  Big Book of Endurance Training and Racing by Dr Phil Maffetone: https://amzn.to/2WAcfbT   

#49: From 3:59 Marathon To 2:34, with Danny Huibregtse

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/

#48: Achieve Your Goals, with Sally McRae

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     

#47: Eliud Kipchoge's Advice to Improve Your Running, For Non-Elites

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:  Website: https://www.benedusei.com/ Instagram: https://www.instagram.com/ben_edusei/ Strava: https://www.strava.com/athletes/45106672 Youtube: https://bit.ly/3elv1eW Facebook: https://www.facebook.com/ben.edusei Contact: ben@benedusei.com/   YOU CAN FIND ME, FLORIS GIERMAN HERE:  Personal Best Program: https://www.pbprogram.com/ Strava - https://www.strava.com/athletes/1329785 Website - https://extramilest.com Podcast - https://extramilest.com/podcast/ Instagram - https://www.instagram.com/florisgierman   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]   

#46: MAF Training and Longevity with Ben Edusei

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:  Strava: https://www.strava.com/athletes/56526119 IG running: https://www.instagram.com/runningtattooartist/ IG tattoo: https://www.instagram.com/ashlewistattoo Spinal Research Charity Page: https://bit.ly/ash-charity-page    YOU CAN FIND ME, FLORIS GIERMAN HERE:  Personal Best Program: https://www.pbprogram.com/ Strava - https://www.strava.com/athletes/1329785 Website - https://extramilest.com Podcast - https://extramilest.com/podcast/ Instagram - https://www.instagram.com/florisgierman    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)

#45: From Paralyzed to Running a Fast Marathon, with Ash Lewis

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:  Marathon PR Training Course: https://extramilest.com/marathon/ 5K to Half Marathon Program: https://5ktohalfmarathon.com/program YouTube: https://www.youtube.com/c/FlorisGierman Strava - https://www.strava.com/athletes/1329785 My website - https://extramilest.com Podcast - https://extramilest.com/podcast/ Instagram - https://www.instagram.com/florisgierman

#44: Lessons From 60+ Years of Running with Walter Liniger

“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:  https://www.precisionhydration.com/ https://www.precisionhydration.com/performance-advice/ https://www.facebook.com/precisionhydration https://www.instagram.com/precisionhydration/ https://twitter.com/thesweatexperts https://www.strava.com/clubs/precision-hydration-104959  YOU CAN FIND ME, FLORIS GIERMAN HERE:  Marathon PR Training Course: https://extramilest.com/marathon/ 5K to Half Marathon Program: https://5ktohalfmarathon.com/program YouTube: https://www.youtube.com/c/FlorisGierman Strava - https://www.strava.com/athletes/1329785 My website - https://extramilest.com Podcast - https://extramilest.com/podcast/ Instagram - https://www.insta

#43: Hydration Strategies, Sweat Rates and Cramping with Andy Blow

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:  Website: https://www.coachtawnee.com Podcast: https://www.enduranceplanet.com IG: https://www.instagram.com/tawneegibson Twitter: https://twitter.com/tawneegibson Facebook: https://www.facebook.com/EndurancePlanet  FIND ME, FLORIS GIERMAN HERE:  Strava - https://www.strava.com/athletes/florisgierman IG - https://www.instagram.com/florisgierman Extramilest website - https://extramilest.com Podcast - https://extramilest.com/podcast/ Extramilest Facebook Group: https://bit.ly/2M3qP40  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:    Orthorexia insidetracker.com Oryoki (mindful eating) Ryan Holiday (The Daily Dad) Tawnee bio - enduranceplanet.com Lucho bio - enduranceplanet.com Chrissie Wellington coachtawnee.com Endurance Planet – website | Instagram | Twitter

#42: Nutrition for Athletes & Disordered Eating with Tawnee from Endurance Planet

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:  Ironman - Kona, Hawaii The Run Experience - YouTube The Run Experience - Instagram The Run Experience - website and blog The Run Experience app - Apple Store  The Run Experience app - Google Play  The Boys in the Boat, by Daniel James Brown (book) Casey Neistat (YouTube) Sidekick - recovery tools CBD oils and lotions massage / percussion guns nate@therunexperience.com (email)  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 l

#41: Running injury prevention and recovery, with Nate Helming from The Run Experience

“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:  Marathon PR Training Program 5K to Half Marathon Training Program Extramilest Facebook Group Floris Gierman on Strava, IG and YouTube Extramilest newsletter with Running Tips an Strategies Atomic Habits book by James Clear Matt D’Avella YouTube Channel Running and Fitness with Raj website + podcast Rajagopal Anapuzha on IG, FB and Twitter  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

#40: Heart Rate Training, Speedwork and Running Volume with Floris Gierman

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:  MAF Foundations (e-learning course) The MAF 180 formula Dr. Phil Maffetone – website The Big Book of Endurance Training and Racing, by Dr. Phil Maffetone The Big Book of Health and Fitness, by Dr. Phil Maffetone Paper on MAF: Dr. Phil Maffetone and Prof. Paul Laurson    You can find me, Floris Gierman, here:   Strava YouTube Instagram My Training Course - The Marathon PR Program The 5K to Half Marathon Program  ---  Read all detailed show notes at: https://extramilest.com/39 Hope you enjoy this conversation with Dr. Phil Maffetone

#39: Improve Your Running and Health with Dr. Phil Maffetone

“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:  Matt Fitzgerald on Twitter | Facebook | Instagram Matt Fitzgerald - website  Running The Dream by Matt Fitzgerald (book) 80/20 Running by Matt Fitzgerald (book) How Bad Do You Want It? by Matt Fitzgerald (book) trainingpeaks.com - Matt Fitzgerald 80/20 training-plans 8020endurance.com  If you enjoy these podcasts, please take 30 seconds to leave a rating and / or review on Apple Podcasts &gt;&gt; here &gt;&gt; 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:   Strava YouTube Instagram My Training Course - The Marathon PR Program The 5K to Half Marathon Program  ---  Read all detailed show notes at: https://extramilest.com/38 Hope you enjoy this conversation with Matt!

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