The Extramilest Podcast

"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)

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)