"People train too hard on their easy days and not hard enough on their hard days." Taren Gesell aka Triathlon Taren (IG | YouTube) started out playing baseball, skateboarding and Curling competitively. After finding Triathlon at University he went on to become an All-World Ironman triathlete, IRONMAN U Certified Coach and ISSA Certified Specialist in Sports Nutrition. In this interview, Triathlon Taren gives us an honest and entertaining account of his beginnings, having an apparently typical Curler’s lifestyle, through the trials which led him to compete in sprint, Olympic and half-Ironman races and to help many amateur triathletes with healthy lifestyle and triathlon training tips. We discuss MAF heart rate training for triathletes, power meters for running and cycling, a periodized training approach, low-ish carb nutritional approach and much more. This episode is brought to you by PATH projects running apparel. My go to running gear are the

"There is so much fear, and perhaps rightfully so, about COVID-19. And, what if... If we subscribe to the philosophy that life is always working out for us, that there is an intelligence far greater than humans at work... That all is interconnected. What if... this corona virus is here to help us? To reset. To remember. What is truly important. Reconnecting with family and community. Reducing travel so that the environment, the skies, the air, our lungs all get a break." - Gurpreet Gill   Gurpreet Gill is an intuitive energy healer and breathwork practitioner. Through her own experiences, she has become specialized in healing from trauma in a variety of ways.    On The Extramilest podcast I speak with different guests about ways to become a stronger, healthier and happier athlete and human being. The mindset and stress management are important elements of this, especially right now.    Due to the Corona Virus outbreak that impacts everyone, I wanted to have a conversation about stress, uncertainty, trauma and also the opportunities and the positive impact that can come out of all of this.    Last week I came across a beautiful poem written by Gurpreet Gill that was powerful and thought provoking. I knew our paths were meant to cross. Hope you enjoy our conversation that will start off with her poem.   FIND GURPREET GILL HERE:  Website - gurpreetkgill.com Instagram - @consciousbreathworkwithg Facebook - @breathworkforhealing Book a 1 on 1 session: gurpreetkgill.com/schedule/   SHOW NOTES Gurpreet reading her “What if” poem [1:00] Floris perspective of the Coronavirus unfolding [6:30] Gurpreet’s perspective of the Corona Pandemic and change is on the way [8:20] How two near death experiences helps Gurpreet understand trauma [11:25]   How she sees control being stripped and how people can get through it [24:10] What Floris has noticed in the behavioral change of society in a short period of time [28:30] How everyone deals with this situation in their own way [34:45] How Floris experienced the first 2 weeks of the Corona pandemic outbreak [37:17] How Gurpreet transitioned from Fight, Flight or Freeze mode to becoming into the present mode [40:20] Going from taking photos from everything and actually being fully present [44:00] Asking for help [48:00] We are going to look back at the next few months for the rest of our lives [51:00] Dealing with fear and an invitation of healing [56:30] Breathing exercise when you are noticing you are feeling stressed [58:00]   Things Floris noticed with his resting heart rate and MAF heart rate for a few days [59:30] Mind, body, spirit connection [1:01:40] How to connect with Gurpreet for a 20 - 30 minute session [1:05:05]   FIND FLORIS GIERMAN HERE: Strava YouTube Instagram My Training Course - The Marathon PR Program Weekly newsletter with Running Tips and Racing Strategies Podcast Facebook (Extramilest Group)

Lately I have been fascinated by the breath and various breathing techniques while running and sleeping. I have been experimenting a lot, inspired by Patrick McKeown, a breathing expert from Ireland. Having suffered with chronic asthma and nasal breathing difficulties for over 20 years, Patrick McKeown studied the Buteyko Breathing Method at the Buteyko Clinic, Moscow, Russia. As a breathing expert, Patrick has helped many people overcome similar issues to his own and has worked extensively with athletes. His latest book, The Oxygen Advantage, aims to improve sports performance by addressing dysfunctional breathing patterns and simulating high-altitude training. In today's conversation we take a deep dive into the effects of mouth and upper-chest breathing on the body and the benefits of nose-breathing in running and daily life. DISCLAIMER: Never do breath-holding if you are pregnant, if you have any serious medical conditions such as high blood-pressure, cardiovascular issues, kidney disease, cancer, etc. This episode is brought to you by PATH projects, my favorite running gear. These are the only running shorts, liners, shirts and hats that I wear. The gear ships worldwide and is only available at PATHprojects.com. 🚨Enter for a chance to win the book The Oxygen Advantage. What was your favorite quote or takeaway from this episode? I would love to hear from you in the comments on YouTube. Watch this full interview on YouTube. FIND PATRICK HERE:  Twitter Facebook Instagram Oxygen Advantage website YouTube LinkedIn Podcasts LINKS AND TOOLS MENTIONED (includes affiliate links) The Oxygen Advantage (Book) nasal dialator Cottle's maneuver BOLT score Maximum Breathlessness Test finger pulse oximeter Xavier Woorons Christian Guilleminault Buteyko Clinic George Dallam Book - Body, Mind, and Sport, by John Douillard Oxygen Advantage - YouTube channel SHOW NOTES The right way to breathe! The impact of breathing on emotions, sleep and physical exercise [4:10] Becoming a breathing expert. Patrick’s background. [6:10] Nasal breathing and running – starting out [8:55] Variation in facial structure and race [11:10] Switching from mouth to nose-breathing – an extra load, forcing the body to make adaptations [12:20] Flo’s nasal breathing experiments – air hunger improvement over 6 weeks [15:55] BOLT (The Body Oxygen Level Test) score [17:00] The optimum way to breathe (nose breathing, slow breathing), water loss through mouth breathing [19:40] Pulse oxygen meter experiment [21:45] Optimal numbers for blood oxygen saturation, nose-breathing and increased CO2 in the blood [23:40] Breath-holding; going harder and faster without over-doing it [25:05] Repeated sprint ability [29:05] How do you breathe during sleep? [31:30] DISCLAIMER: never do breath-holding if you are pregnant, if you have any serious medical conditions such as high blood-pressure, cardiovascular issues, kidney disease, cancer, etc. [36:10] Products and resources for children (Buteyko Clinic) [36:25] Heart-rate and pace with nasal breathing, race breathing strategy [40:15] George Dallam – nasal breathing, athlete performance study [41:50] There is an energy cost associated with breathing: expired oxygen through nose breathing vs. mouth breathing [43:55] Improving an athlete’s BOLT score, advice for the recreational and elite athletes [47:15] Benefits of bringing breathing into your warm-up [49:45] How long do the benefits of nasal breathing last? Everyday functional breathing and breath-holding [53:25] Dr. John Douillard – nasal breathing and the zone state, human ancestry [55:50] Nasal breathing, starting with your next run [58:30] Multiple practices - don’t overdo it! [60:15] FIND ME, FLORIS GIERMAN HERE:  Strava YouTube Instagram My Training Course - The Marathon PR Program Weekly newsletter with Running Tips and Racing Strategies Podcast Facebook (Extramilest Group)

Today 2:49 marathoner Julianne Dickerson shares many valuable takeaways for athletes of all levels.  Last year she set a BIG GOAL to run her first Sub 3 Hour Marathon. Most athletes running Sub 3, will make it "just" under 3 hours in 2:59, or maybe a few minutes faster. At the recent CIM marathon, she skipped the entire 2:50’s and finished in an impressive 2:49! In this episode we talk in detail about: running in Alaska how she sets and accomplishes big goals mindset strategies to overcome challenges heart rate training her MAF progress journaling details and much more In our conversation Julianne shares many great insights that you can apply directly to your own training, racing and life.  Julianna is part of the Marathon PR Program, a holistic approach to marathon training, running smarter, not harder. More info can be found at extramilest.com/marathon I hope enjoy my conversation with Julianne Dickerson What was your favorite quote or takeaway from this episode? I would love to hear from you in the comments!  ---  Show notes: Chi Running Book - https://amzn.to/37OJH0C Danny Dreyer, founder Chi Running - https://extramilest.com/25 Digital Minimalism Book - https://amzn.to/2RKfcDB Some of the topics discussed: Julianne’s background in running [3:00] Running in Anchorage, Alaska [8:50] Treadmill walking at 30% [13:00] Summer training and racing in Alaska [15:00] Some of Julianne’s favorite workouts [22:00] Her CIM marathon race week experience [28:00] Racing by heart rate [33:20] How to get through tough spots in unknown terrain in races [36:10] Setting big goals and how to make them happen [44:00] Julianne’s race day nutrition [50:00] Importance of consistency, volume and low intensity training [51:45] How Julianne goes about note taking [54:50] Recommendations Julianne would give herself as a younger runner looking to improve [1:10:50] How Chi Running has helped Julianne’s running [1:13:25] The 3 types of people you need in your life [1:18:45] Ways for other athletes looking to improve their performances Find Julianne Dickerson here: Strava - https://www.strava.com/athletes/20649839 Instagram - https://www.instagram.com/juls_dickerson Facebook - https://www.facebook.com/julianne.pettey Marathon PR Program - https://extramilest.com/marathon/ Find Floris Gierman here: Strava - https://www.strava.com/athletes/florisgierman Instagram - https://www.instagram.com/extramilest YouTube: https://www.youtube.com/user/florisgierman Extramilest Facebook Group: https://bit.ly/2M3qP40 My website - https://extramilest.com Podcast - https://extramilest.com/podcast/

In the past few years I have heard a lot more athletes talk about MAF Training, both in positive and negative ways.  There are several misconceptions about MAF Training that I'm addressing in detail in today's podcast. Today a different episode, no guest, just me Floris Gierman.  I would love to hear from you, what are your thoughts on MAF Training? Do you have any experience with it? Please let me know in the comments.  Show notes: Big Book of Endurance Training and Racing by Dr Phil Maffetone: https://amzn.to/2WAcfbT Marathon PR Program: http://www.extramilest.com/marathon Extramilest Facebook Group: https://www.facebook.com/groups/209003219602686 Jonathan Walton Extramilest Show: https://youtu.be/_6pwxJE5iVk Larisa Dannis Extramilest Show: https://youtu.be/MU8Pe5G2vjM Josh Sambrook Extramilest Show: https://youtu.be/Xz0VCzk7BZA Jason Cherriman: https://youtu.be/2i0TVzLRqXU Julianne Dickerson: https://youtu.be/AQjJur3Mrig?t=398 Mark Cucuzzella: https://youtu.be/ROJXu3VvyhI Mark Allen: https://youtu.be/YlBUJTIggyA Connect with me, Floris Gierman here: Strava - https://www.strava.com/athletes/florisgierman Instagram - https://www.instagram.com/extramilest YouTube: https://www.youtube.com/user/florisgierman Marathon PR Training Program: https://extramilest.com/marathon/ Extramilest Facebook Group: https://bit.ly/2M3qP40 Newsletter with Tips and Strategies - https://bit.ly/2QFc3ky My website - https://extramilest.com Podcast - https://extramilest.com/podcast/

The video of this full interview is available here: https://youtu.be/rW6mr8A_dpA   Amelia Vrabel is a Senior Certified Instructor at ChiRunning / ChiWalking. She has trained and worked with Danny Dreyer, Founder of ChiRunning/ChiWalking.   Amelia is also an active member of the Marathon PR Program and the Extramilest Community. It has been very exciting to follow her running progress over time.    We discuss the things she has learned over the years, both as an athlete and running coach.    What I really like about Amelia is how honest and humble she is about challenges as an athlete.    When she started out with low heart rate training, she had to slow down a lot, from a 9 min / mile to (5:35 min / km) to a 14 min / mile (8:40 min / km) There was and still is some walking involved in her workouts, especially where she lives at altitude, in hilly Colorado. We discuss her mindsets and strategies for training and racing.    I have 1 favor to ask. If you have ever gotten any value out of the Extramilest Show, please take 10 seconds to rate the show, or even better, take 30 seconds to write a short review for The Extramilest Podcast here: http://bit.ly/extramilest-rate   Currently there are about 40 ratings for the show and it’s my goal to get this to 100+. It really helps legitimize this show. In 2020 there are several high profile guests on my wish list. Your help with a rating or review will definitely increase my chances to bring these guests on the show.    Find Amelia here:  Strava - https://www.strava.com/athletes/6278182 Facebook - www.facebook.com/focusedfootsteps Instagram - https://www.instagram.com/focusedfootsteps/ Her website: https://www.focusedfootsteps.com/ Extramilest Facebook Group: https://bit.ly/2M3qP40 Links and tools mentioned: Chi Running: https://www.chirunning.com/ MAF Training: https://philmaffetone.com/ Marathon PR Program: https://extramilest.com/marathon/ ChiRunning WorkShops - https://www.chirunning.com/find-a-workshop/ MAF 180 formula - https://philmaffetone.com/180-formula/ Two Week Test - https://philmaffetone.com/2-week-test/ Final Surge training tool - https://www.finalsurge.com/ Elevate for strava - https://thomaschampagne.github.io/elevate/#/landing UCAN nutrition - https://www.generationucan.com/ Garmin Phoenix watch - https://amzn.to/2Z6ml34 Garmin Heart Rate Monitor Run - https://amzn.to/2sQsrbF Garmin Heart Rate Monitor Tri - https://amzn.to/34G4n8O Garmin HRM Soft Strap - https://amzn.to/2sIKaSu Danny Dreyer - http://extramilest.com/25 Show notes: Amelia’s background as a runner [4:00] How Amelia’s mom peer pressured her into running the Boston Marathon [8:05] How Amelia’s approach to running has changed over time [8:50]  How ChiRunning has changed her approach to running [10:20] Amelia’s first experience with ChiRunning and why she didn’t initially practiced it. [11:55] The importance of learning how to walk well before you run + the walk / run workouts [15:50] Learning to relax more to go faster [18:30] What her first experience with low heart rate training and the 2 week test was like [19:10] How Amelia deals with frustrations when having to slow down significantly with low heart rate training [24:10] How she uses hills to mix up her routes and speed [27:00] Amelia trains a lot in cold winter conditions, this is how she deals with it [32:00] Importance of having the right winter gear with different layers of clothes [34:20] Buying a pair of waterproof shoes and wool socks was a game changer [36:10] Other winter running essentials: gloves, mittens, hand warmers, hat, buffs to keep face warm [37:50] How Amelia warms up with 5 minute walking and jogging to MAF -20 for 10 minutes [38:40] The type of speedwork Amelia integrates in her training [42:45] The thought process about running (or not running) longer than 2.5 hours to train before a marathon [46:30] What was Amelia’s experience like training as a ChiRunning / ChiWalking instructor with Danny Dreyer [51:00] Importance of correct arm swings for efficient running [54:00] Garmin HRM Run monitor that shows left right balance clearly [56:00] Optical heart rate monitor vs chest strap [59:40] The recommendations Amelia would give her younger runner version of herself [1:01:40] The misunderstanding about the value of real easy running [1:02:40] Any other recommendations for others looking to become a stronger, healthier, happier athlete [1:04:10] Why No Pain No Gain doesn’t work and how to go about training instead [1:06:00] When running starts to become a stresses, it’s time to step back and re-evaluate [1:08:10] What’s next running-wise for Amelia [1:09:00] Final thoughts from Amelia to improve as a runner [1:13:10] Connect with me, Floris Gierman here: Strava - https://www.strava.com/athletes/florisgierman Instagram - https://www.instagram.com/extramilest Marathon PR Training Program: https://extramilest.com/marathon/ Extramilest Facebook Group: https://bit.ly/2M3qP40 Newsletter with Tips and Strategies - https://bit.ly/2QFc3ky My website - https://extramilest.com Podcast - https://extramilest.com/podcast/  

This podcast is also available as full video here on YouTube. Jeroen-Pieter van der Vliet (Strava) has gone through a fascinating transformation from working and eating at McDonald's while being overweight (110kg / 242 lbs) to running 4 Sub 3 hour marathons. His last marathon was a 2:51 in Berlin.  This journey took many years and his first runs were short and slow. He shares his inspiring journey and lessons learned along the way.  There are no sponsors for this podcast, but I would like to mention our Marathon PR Program, an online course with 8 hours of training videos + 10 training schedules. The program has been live for less than 4 months now and it has been very exciting to see all the progress by the athletes enrolled in this program. You can find out more at www.extramilest.com/marathon What was your favorite quote or takeaway from this episode? I would love to hear from you in the comments. Have fun out there on your runs.   Without further due, please enjoy my conversation with Jeroen-Pieter van der Vliet. LINKS AND TOOLS MENTIONED: Jeroen Pieter on Strava, Facebook and Instagram Extramilest Facebook Group Marathon PR Program Book Racing Weight by Matt Fitzgerald Book 80/20 Running by Matt Fitzgerald Altra Escalante running shoes Altra Footwear Men's Escalante Racer  Science in Sport Energy Gel GEAR FLORIS USED IN THIS VIDEO: Sony headphones WH1000XM3 Shure SM58-LC Cardioid Dynamic Vocal Microphone  PATH projects 3/4 Rockies raglan shirt black COROS APEX watch SHOW NOTES: JP’s background working at MacDonald and not working out [4:00]  How JP lost a lot of weight and improved his athletic performance [5:15] JP has ran many 5k and 10k races before getting into the half marathon and full marathon distances [5:50] His first marathon experience in Amsterdam [6:56] In 2016 JP ran 40 races of various distances [10:10] JP’s bad race experience in the Madrid marathon [13:20] JP’s first experience with MAF low heart rate training [15:20] JP had to speed up instead of slow down to get to his MAF training zone [16:50] Floris’s thoughts on the MAF formula for athletes with a lower or higher max HR [18:60] How much higher HR workouts JP does as part of his marathon training [21:20] The type of higher intensity speedwork JP does [22:33] Integrating some 30k races at marathon pace to prep for the main race [26:30] Differences of how JP was able to improve further, even from a 2:57 down to a 2:51 over several races [29:00] JP’s thoughts on strength, mobility and flexibility [33:20] The nutrition, hydration and supplements that work well for JP post workout [35:20] JP’s race strategies based on pace and goal time [37:20] How JP overcomes tough spots in training and racing [40:00] Berlin marathon gear with Altra zero drop shoes [42:30] JP’s race day nutritional strategy and timing with Sis Go gels and caffeine [44:30] How JP was able to lose weight and how this impacted his performance [48:30] JP’s post race recovery strategy to continue training again [49:50] Upcoming race goals for Jeroen Pieter in the coming years [51:50] Recommendations for athletes looking to improve their running training and racing [59:10] JP’s 80 / 20 approach to nutrition [1:01:30] YOU CAN FIND ME, FLORIS GIERMAN, HERE: Strava YouTube My Training Course - The Marathon PR Program Weekly newsletter with Running Tips and Racing Strategies Podcast Instagram Facebook (Extramilest Group)  

This podcast is also available as full video here on YouTube. Danny Dreyer, the co-founder of Chi Running and Chi Walking. It is a revolutionary form of movement and a blend of T’ai Chi and running or walking.    Danny has coached hundreds of thousands of runners in: energy efficiency injury-prevention intelligent movement  He is a really good runner himself and has successfully completed 43 ultra-marathons with podium finishes in 40 of these ultras.     I can highly recommend his books Chi Running, Chi Walking and Chi Marathon.    In our conversation Danny shares many great insights that you can apply directly to your own training, racing and life.    This episode is brought to you by PATH projects, my favorite running gear. These are the only running shorts, liners, shirts and hats that I wear. The shorts have 3 pockets to carry my phone, gels, keys, ID etc without any bouncing. More info at PATHprojects.com    What was your favorite quote or takeaway from this episode? I would love to hear from you in the comments. Have fun out there on your runs.   Without further due, please enjoy my conversation with Danny Dreyer.     LINKS AND TOOLS MENTIONED: Danny Dreyer on Facebook, Twitter and YouTube Chi Running Website ChiRunning School Book Chi Running Book Chi Walking Book Chi Marathon Wim Hof on the Extramilest Show Monday Mindful video Metronome for running Patrick McKeown - The Oxygen Advantage book Marathon PR Program  PATH projects running apparel    SHOW NOTES: Danny’s background as a runner started with ultra running, unlike most other runners. [3:20] In 1999 Danny launched the ChiRunning method, how it all started [6:00] Applying the principles from Tai Chi to running and what all changes in his running [7:00] Improving is often get rid of what slows you down. [12:10] What is Chi running and what are the benefits [13:30] Why almost all running injuries happen from the knee down and what you can do about it  [15:05] The type of improvements that Danny has seen from athletes starting to apply Chi Running principles, running more efficiently and with less impact [17:55] How and why kids can run beautiful with a natural running form [20:10] The differences between sprinting and endurance running and why different rules applies [23:30] Best breathing approach for endurance running and how to breath correctly [24:15] Belly breathing vs chest breathing and nose breathing vs mouth breathing [31:50] Body sensing is a very important skill to learn, how to go about this [34:30] The integration of the metronome and cadence with Chi Running [37:05] Ideal cadence 170 to 180 for most runners and what you can do to optimize your cadence [37:30] How to run in your ideal cadence and how to avoid your heart rate going up [43:30] Optimal footwear for runners, you want to wear the least amount of shoe you can safely run in, given how you run (technique) and how many miles you run [44:20] Thoughts on strength / mobility / flexibility to maintain and fix the body to function as it should [49:20] How a clean running technique can improve and strengthen your muscles [52:00] The Chi Running Instructor Training Program [52:55] How the views on running form from Runners World and other runner media outlets has changed over the years [56:30] The Chi Running School online class [58:40] The 3 books Danny wrote, Chi Running, Chi Walking, Chi Marathon [1:01:30] How Floris implements the principles of relaxed running at the later stages of a race [1:02:30] Importance of incremental wise improvements, make increases well within your capabilities [1:03:20] YOU CAN FIND ME, FLORIS GIERMAN, HERE:  Strava YouTube My Training Course - The Marathon PR Program Weekly newsletter with Running Tips and Racing Strategies Podcast Instagram Facebook (Extramilest Group) Facebook (Personal)    

Jeffrey Silvers (Strava) is a 54 year old runner from Toronto, Canada.  For several years he has had the goal of qualifying for the Boston Marathon. He ran his first marathon in 2013 in 4 hours and 12 minutes. Over the years he improved, but he also experienced several serious medical challenges that set him back in his training and racing.  He started implementing low heart rate training and increased his training volume, which helped improve his running. We take a deep dive into his training and racing and how he was able to run 2 Boston qualifying times in the past 6 weeks, I just saw him in Chicago last weekend running another PB.  Jeffrey is part of my Marathon PR Training Program. This is an online training program for athletes who are ready to take their training and racing to the next level. It is a great international group of runners from all levels looking to improve, first time marathon to BQ or Sub 3. More information about this program can be found at extramilest.com/marathon Hope you enjoy this conversation with Jeffrey Silvers! --- ---  LINKS MENTIONED:  Jeffrey on Strava Finding Ultra Book by Rich Roll Maurten Energy gels Maurten 320 Drink Mix Gatorade Apple iWatch Workoutdoors app iwatch Grid foam roller Marathon PR Program Chicago Marathon Cleveland Marathon New York Marathon Elevate for Strava extension Michael Ovens podcast Jason Cherriman podcast Zach Bitter podcast Tanda Race Predictor Metathon Race predictor linked to Strava SHOW NOTES:  Jeffrey’s background in running [3:00] His first marathon in 4 hours 12 minutes in Chicago in 2013 [5:20] How Jeffrey ended in an ambulance in the hospital with a hemorrhagic stroke [6:10] He didn’t run all in 2014, started running again in 2015 [8:00] Importance of hydration and keeping electrolytes up [9:10] Fall 2016 two weeks before the Chicago Marathon, he experienced another seizure and needed another surgery [10:00] What his doctors mentioned to Jeffrey about marathon running [13:00] How Jeffrey continued his running journey in 2017 to run the New York Marathon [15:15] Cleveland Marathon 2018 in 3 hours 51 minutes [17:20] What Jeffrey’s training used to look like before discovering MAF training [18:08] Next Chicago Marathon 2018 in 3 hours 37 minutes [19:40]  Rich Roll’s book finding ultra that mentioned low heart rate [21:00] His first experience with low heart rate training leading, first MAF test 6:10 min / km (9:55 min / mile) [23:00] First MAF test May 29th to June 29th improved well [24:00] Did not run any speedwork or tempo over the summer [27:00] How he ran the Erie Marathon (September 2019) in 3 hours 26 minutes, a 9 minute PR [28:00] Things Jeffrey learned from his 2 training approaches [30:30] Higher training volume helped improve his running times [35:10] Importance of step back weeks [36:45] So much more enjoyment during his workouts with low heart rate training [38:00] How Jeffrey uses the Elevate for Strava app in his training  [40:30] Floris’s thoughts on Elevate for Strava [43:50] How Jeffrey dealt with initial challenges with low HR training [47:00] Flo’s thoughts on mindset challenges with low HR training  [50:05] Jeffrey’s plant based approach to nutrition [53:40] Race day nutrition for Jeffrey [56:45] His race day strategy to qualify for Boston [1:05:00] How Jeffrey recovers and limits the risk of injury [1:09:45] Recommendations for other runners looking to improve their running [1:13:15] Floris’s thoughts about gradual improvements over time [1:19:50] YOU CAN FIND ME, FLORIS GIERMAN, HERE:  Strava YouTube My Training Course - The Marathon PR Program Weekly newsletter with Running Tips and Racing Strategies Podcast Instagram Facebook (Extramilest Group) Facebook (Personal)

Larisa Dannis (Strava | IG) is a very strong runner from New Hampshire. She has ran a 2:44 marathon, a 5:59 50 mile race and she has won several ultra marathons. She knows a tremendous amount about heart rate training so that always excited me.    Larisa was never very active as a kid. When she started her first job, she wasn’t moving much at all and her weight started to creep up.    She knew she had to do something to improve her fitness and through hiking she got into trail running and road running.    In 2012 Larisa discovered MAF low heart rate training and this changed her entire approach to training and racing. She is extremely knowledgable about heart rate training and listening to her body. She shares a lot of honest insights about her journey to improve as an athlete.    WE DISCUSS MANY TOPICS, SUCH AS: How Larisa started adding speedwork to further improve her race times Larisa’s heart rate strategy for different types of races Recommendations for other runners looking to improve  JOIN OUR GROUP RUNS Before we dive in, one quick note that I’m setting up several group runs in the coming months around the Chicago Marathon, New York Marathon, CIM Marathon in Sacramento and more. These are free group runs, mellow pace, good times with other runners from the community and friends. More info can be found on the Extramilest Events page. I would love to see you at any of these events.    LINKS AND TOOLS MENTIONED YouTube video version of this interview Larisa's website and blog Video of her Western States 2nd place finish Trail toes body glide Squirrel nut butter Electrode gel Tailwind nutrition Swedish fish, little gummy candies Spring energy gel SALOMON Shoes Sense Ride 1 Salomon Shoes Sense Ride 2 HOKA Torrents shoes Salomon XA Elevates Altra shoes Topo shoes Ultimate Direction running vest Ultra Aspire race vest InknBurn clothing   SHOW NOTES Larisa’s background and transition from hiking into trail running [3:30] Her first road marathon with MAF training at 3:07 [7:00] Larisa’s first experience with MAF low heart rate training [7:55] Mental frustrations when starting out with MAF  [10:00] Larisa didn’t do any high intensity runs for 2 years when starting with with low heart rate training [12:20] How Larisa started adding speedwork to further improve her race times [13:15] Larisa’s heart rate strategy for different types of races [14:50] Floris’s heart rate strategy in marathons [18:00] How Larisa figures out the HR she can maintain for longer distances and races [19:40] Larisa’s experience with blowing up in a race, pushing her heart rate much too high [21:30] She finds chest heart rate straps more active [22:20]  2 tips to improve accuracy with heart rate training [23:10] Using trial and error to figure out race HR’s, marathon HR 160 to 165, 50 mile HR 145 to 155, 100 mile HR 130’s [24:35] How Larisa changes her training in New Hampshire long winter snow conditions [27:25] The importance of focusing on strength training [29:10] Larisa’s strength training 5 x 5 approach with squass, deadlift, row, bench press and overhead press 5 sets of 5 reps [31:20] The injuries she has experienced [34:10] Larisa’s dogs are her training partners 95% of the time [37:20] The importance of prioritizing recovery and what she does to limit the risks of injuries [39:00] How her body changed over the years [42:25] Larisa sleeps 8 to 10 hours a night [43:45] What she learned about nutrition over time, keeping it simple and listening to her body [44:50] Recommendations for runners looking to improve [47:45] Running gear she uses [51:00] Her goal of going back to Western States [54:40] YOU CAN FIND ME, FLORIS GIERMAN, HERE:  Strava YouTube My Training Course - The Marathon PR Program Weekly newsletter with Running Tips and Racing Strategies Podcast Instagram Facebook (Extramilest Group) Facebook (Personal)