The Extramilest Podcast

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)

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

“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.instagram.com/florisgierman

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

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 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:  Strava YouTube Instagram My Training Course - The Marathon PR Program My Training Course - 5K to Half Marathon Program Weekly newsletter with Running Tips and Racing Strategies Podcast Facebook (Extramilest Group)  

“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

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

Matt Fitzgerald, author, coach, and athlete, discusses elite running, 80/20 training, injury recovery, and setting high goals. He shares insights on training intensities, mental toughness, and the importance of pushing past limits. The podcast highlights the evolution of running programs and the significance of mindset in achieving success.