The Extramilest Podcast

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

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

This is my 2nd interview with Kilian Jornet, the greatest mountain and ultra runner of all time. We discuss ways for athletes to improve in training & racing, recovery, nutrition and  UTMB 2022.   Full YouTube interview: https://youtu.be/cU7cNo7ZwUk    Chapters: 0:00 Start 3:42 Recovery from UTMB 5:42 Kilian’s thoughts on recovery tools 7:10 Sleep and rest 8:32 Does Kilian work with a physical therapist or chiropractor? 9:41 UTMB - how Kilian felt going into race day 14:10 Does Kilian still experience race day nerves? 17:21 Kilian’s UTMB race strategy 19:50 UTMB heart rate data Kilian 21:15 Running the first 60km with Jim Walmsley 22:30 Kilian’s HR going too high, letting Jim go 25:45 How Kilian reset mentally from negative to fighting  26:35 Details of Kilian’s winning UTMB move 29:25 Blood testing Kilian UTMB, with lactate, glucose and cholesterol   32:00 Kilian’s nutrition & hydration strategy for ultras  35:30 Thoughts on fasted running 37:20 Body adaptations change during the season 39:15 Kilian’s background with anxiety and stress 42:35 How Kilian used to deal with anxiety 45:20 Kilian’s approach to strength training, mobility and cross training 46:56 Advice to non elite runners for strength training 49:06 How has Kilian grows from failure? 52:18 How to balance low intensity training and high intensity 54:48 Why Kilian avoids zone 5 training 55:23 Advice for athletes to enjoy trail & ultra running 57:35 Parting thoughts Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT   LINKS AND TOOLS MENTIONED: ► Kilian Jornet’s UTMB Record Breaking Data - https://coros.com/stories?kilian-jornet ► Analyzing Kilian Jornet’s Data to Help You Improve! - https://coros.com/stories?kilian-jornet ► Cost-Benefit Recovery Quadrant v3 by Peter Tierney: https://bit.ly/3Dcwnpn   ► My 1st Extramilest Show with Kilian: https://bit.ly/extramilest-show-51  ► Maurten Drink Mix 320 - https://bit.ly/3BpVi7M  ► Maurten - Gel 100 - https://bit.ly/3ts454S    ► Maurten - Gel 100 Caf 100 - https://bit.ly/3RBwKhF    ► Maurten Solid C 225 bar - https://bit.ly/3Rw9MIV    ► COROS APEX Pro watch: https://amzn.to/3PToyIX ► Nnormal: https://www.nnormal.com/ ► Above the Clouds Book: https://amzn.to/3OTYYlH ► Training for the Uphill Athlete Book: https://amzn.to/3PWOcwd ► Athlete Climate Academy: https://bit.ly/3ROCFzM     Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.   FIND KILIAN JORNET HERE: ► Instagram: https://www.instagram.com/kilianjornet/ ► Strava: https://www.strava.com/pros/5452411 ► Twitter: https://twitter.com/kilianj ► YouTube: https://www.youtube.com/user/kilianjornet ► Website: https://www.kilianjornet.cat/   YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Podcast: https://extramilest.com/podcast/ ► Personal Best Program: https://www.pbprogram.com/ ► Strava: https://www.strava.com/athletes/1329785 ► Instagram: https://www.instagram.com/florisgierman ► Website: https://extramilest.com ► Website: https://pathprojects.com   ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.   Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT   🚨BIG GIVEAWAY!! I’m buying and giving away a pair of Nnormal shoes (when they launch) + a COROS APEX Pro + a box of 12 Maurten gels, prize pack valued at $550+. The same shoes, GPS watch and gels Kilian uses. To enter, subscribe to my YouTube channel and comment: what was your favorite takeaway, lesson or quote from this episode? 1 winners will be picked at random.🚨

Kilian Jornet is the greatest mountain and ultra runner of all time. We discuss how runners of all levels can improve in training and racing. This applies to trail, ultra, mountain and road running.  Full YouTube interview: https://youtu.be/OJZO-t6O5Bk Chapters: 0:00 Intro Kilian Jornet 3:28 How Kilian trains to prep for races 5:45 Two a day workouts 6:58 How Kilian measures training intensity 10:15 Intensity zones after cardiac drift 13:13 Mistakes many runners make with training intensity 18:15 How Kilian tracks his training, with volume, terrain and intensity 20:18 Altitude training, with lower blood oxygen levels 22:25 Training different adaptations 24:13 Product development in wearables 27:09 How Kilian journals every workout 29:55 Advise to other runners to improve their journaling 32:40 How Kilian goes about training his mind for discomfort 37:42 Find what motivates you to perform the best 39:30 Training adaptations for altitude 42:07 Sleeping and training in altitude tent? 43:15 Heat training 44:25 Any Aha moments in Kilian’s training journey? 47:15 How is Kilian able to combine training, parenting and working? 50:01 How Kilian brings his kids on outdoor adventures 51:02 Kilian’s books 52:14 Training for the Uphill Athlete book 53:48 Advise to runners to improve their training and racing Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT   LINKS AND TOOLS MENTIONED: ► Above the Clouds Book: https://amzn.to/3OTYYlH ► Training for the Uphill Athlete Book: https://amzn.to/3PWOcwd ► Nnormal: https://www.nnormal.com/ ► COROS APEX Pro watch: https://amzn.to/3PToyIX ► Extramilest Show with Eliud Kipchoge on Running Advice: https://extramilest.com/47 ► Extramilest Show with Patrick McKeown on Breathing Techniques: https://extramilest.com/30 ► Extramilest Show with Wim Hof on Breathing Techniques: https://extramilest.com/wimhof Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.   FIND KILIAN JORNET HERE: ► Instagram: https://www.instagram.com/kilianjornet/ ► Strava: https://www.strava.com/pros/5452411 ► Twitter: https://twitter.com/kilianj ► YouTube: https://www.youtube.com/user/kilianjornet ► Website: https://www.kilianjornet.cat/   YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Podcast: https://extramilest.com/podcast/ ► Personal Best Program: https://www.pbprogram.com/ ► Strava: https://www.strava.com/athletes/1329785 ► Instagram: https://www.instagram.com/florisgierman ► Website: https://extramilest.com ► Website: https://pathprojects.com   ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.   Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT   🚨BIG GIVEAWAY!! I’m buying and giving away a COROS APEX Pro, valued at $399. The same Multisport GPS Watch Kilian uses. To enter, subscribe to my channel and comment below: what was your favorite takeaway, lesson or quote from this episode? 1 winners will be picked at random.🚨

“You don’t have to go that hard every day in training with the high intensity sessions. You’re building the cake, but racing is eating the cake. You have to balance that. If you eat the cake too much, then you’re going to be in trouble…" - Stephen Seiler PhD Video version of this interview. Dr. Stephen Seiler (Twitter) is a well known Exercise Physiologist, located in Norway. You might have heard of the 80/20 rule of endurance training, meaning performing 80% of your workouts at a low intensity and 20% at a higher intensity.  Professor Stephen Seiler has studied the training habits of many world class endurance athletes and discovered the 80/20 Rule that also applies to endurance training. This has been a remarkable counter intuitive trend, however this polarized approach is now widely accepted by coaches and athletes around the world. In this podcast we talk about exercise physiology and training adaptations, particularly for endurance sports. ---  🚨 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  

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

Sally McRae is a professional ultra/mountain runner. This summer she won the Toughest Footrace on the Planet, Badwater 135 miler.    She is one of the most real, inspiring and positive people I have ever met. Sally is a trainer, coach, and mother of two active kids.   She is sponsored by Nike, COROS, Leki, Spring Energy, UltrAspire, Igloo, Sidekick, and LyveCap.   We discuss mental training, pushing the limits, work / life balance, Badwater 135, strength training and more!    YouTube video of this interview: https://youtu.be/eXoL5f_Gf1g    Chapters:  0:00 Intro Sally McRae 4:15 Sally’s athletic background 6:23 Dealing with her moms death at age 17 8:49 How soccer and sports connect people 9:58 Inspiring others through running 11:42 Time management for a busy pro athlete mother 18:58 Badwater 135 mile race 22:48 Difference between Badwater in 2018 and 2021 26:48 Importance of humbling experiences in running 28:20 Mindset and believe 29:43 Study your race environment  32:03 Discomfort teaches us to grow 38:44 The power of how we respond to situations 41:16 Last miles to winning Badwater 135  45:37 Mindset to make or break you 46:37 Judgment from outside world 51:37 Social media behavior 55:37 Sally’s first photoshoot with Nike 1:01:03 Strength training for runners, why / how 1:06:03 Sally’s strength running app 1:09:37 Connect with Sally 1:10:21 Recommendations for athletes to improve  1:12:28 Closing thoughts + next episode "Failures, letdowns, mistakes, flaws, they do not define your value. In fact, those were never supposed to be limiting factors. All those things are supposed to propel us to something better.”   I'd love to hear from you, what was your favorite lesson, quote or takeaway. Please let me know in the comments.  FIND SALLY MCRAE HERE: ► Website: https://www.sallymcrae.com ► Strength App: https://my.playbookapp.io/sally-mcrae ► Instagram: https://www.instagram.com/yellowrunner ► Youtube: https://www.youtube.com/user/coachsallymcrae ► Podcast: https://bit.ly/choose-strong-podcast   YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Website: https://extramilest.com ► Personal Best Program: https://www.pbprogram.com ► Strava: https://www.strava.com/athletes/1329785 ► Instagram: https://www.instagram.com/florisgierman ► Podcast: https://extramilest.com/podcast    -- -- --  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/

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

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]  

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)