Brad Kearns: Analyzing Shelby Houlihan Insights About Aerobic Base and Anaerobic Threshold Training

Feb 11, 2025

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In this show, I break down and analyze comments from my recent interview with one of the greatest female middle distance runners in the world, the American record holder Shelby Houlihan.

It was a pleasure to drive up to Flagstaff, Arizona to meet Shelby at her high altitude training camp as she prepares for her long awaited comeback after a ridiculous four year suspension for a very questionable doping violation. In our interview, which you can listen to here (or click below under "links"), we talked about the tragedy she experienced when she had her career taken from her right in the middle of her prime, right as she was getting ready for the Olympics—then having to sit for four years.

You will learn about the nuances of how that whole incident went down and the injustice of the anti-doping system in the world of elite sports. Of course we have to keep these sports clean, but can there be room for some imperfections and some victims too? You will also hear about the many aspects of what it's like to be an elite athlete, how Shelby expanded her horizons and her competitive disposition to try to become a more well-balanced person by getting her master's degree in sports psychology, and much more.

Shelby said such amazing, thoughtful comments during the interview, and I think so many of her comments are truly profound insights that will help you as you navigate the very difficult challenge of designing an optimal training program that balances stress and rest (and also keeping your ego in check) as you pursue ambitious competitive goals. These big picture insights are especially helpful now, as the biohacking scene is currently getting a little out of hand—focusing on a regimented, high-tech, glossy, glitzy approach towards pursuing longevity, instead of just covering the basics—and the Blue Zones movement is getting torched by The New York Times’ revelation of the manipulation behind their messaging and how they drew inaccurate conclusions from the data they gathered. It all comes down to basics and consistency, so this show will highlight important insights about Shelby’s approach, from details of her weekly training patterns to how she is deliberate about what she does to unwind and rest during the off competitive season, and how she generally balances the physiological impact training has on her body.

TIMESTAMPS:

Biohacking is getting out of hand these days. [04:04]

The Blue Zone studies are now being questioned. It looks like it has been manipulated to promote a plant-based diet. [05:15]

It is refreshing to hear that Shelby deliberately takes the time to unwind and chill out rather that becoming a cyborg robot in pursuit of improving. [10:59]

Most champion runners do their training in a more relaxed way, not obsessed with biohacking behavior. It is so important to have balance in your life. [13:11]

Developing that aerobic system so that the faster paced runs can become less stressful and less destructive is the only path to success. [17:51]

Shelby trains three days a week then on the off days, she just runs. Her eight-mile runs are at an eight-minute pace. [21:13]

If you go faster than your anaerobic threshold, your body would start to accumulate lactate faster than you can remove it. [23:12]

Shelby has complete trust in her coach who allows for input and flexibility on the athlete’s side. [36:30]

A lot of people are talking about the super spikes and how they are distorting world records. [40:47]

Brad talks about Shelby’s problem with the accusation of doping. Was she cheating? [41:49]

You can’t roll back technological advancements in sport equipment. [45:34]

The incentive to cheat due to economic desperation is a real problem in elite international sport. [47:57]

LINKS:

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