The Extramilest Podcast

Floris Gierman

The Extramilest Podcast helps athletes reach their full potential in training, racing and life. Interviews with world class athletes, coaches and rukus makers about health, wellness and performance. Hosted by endurance athlete Floris Gierman.

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Feb 27, 2020 • 1h 3min

#30: Shut Your Mouth for Running and Health, with Patrick McKeown

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)

Feb 1, 2020 • 1h 21min

#29: How To Run Fast and Reach Big Goals, with 2:49 marathoner Julianne Dickerson

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/

Jan 17, 2020 • 25min

#25: Danny Dreyer from Chi Running on Energy Efficiency, Injury Prevention and Intelligent Movement

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)

Oct 17, 2019 • 1h 24min

#24: Qualify for the Boston Marathon at Any Age, with Jeffrey Silver

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)

Oct 3, 2019 • 59min

#23: Heart Rate Training and Racing with Larisa Dannis

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)

Sep 12, 2019 • 1h 13min

#22: Heart Rate Running, Nutrition and Mindsets with Zach Bitter

Zach Bitter recently set the new 100-mile (161km) running World Record in 11 hours and 19 minutes. He averaged 6:48 min / mile = 4:13 min / km and beat the previous world record by 9 minutes! That's about four sub 3 hour marathons in a row!! ⁣He then continued running another 4.88 miles to run the 12 hours World Record as well. In the past 10 years he ran more than 50,000 miles = 80,467km. Using performance as his compass, he learned a lot over the years of what works well for him. He is an absolute fat burning machine and I was thrilled to interview Zach for The Extramilest Show. We take a deep dive into heart rate training, nutrition, mindsets and much more. --- Find out more about Zach Bitter here: Website Strava Instagram Twitter YouTube Podcast Products / videos / people mentioned Altra running shoes Altra Solstice for race Altra Superior for trails COROS APEX watch X-endurance Fuel-5 Unicity unimate (an instant Yerba Mate tea blend) Jim Walmsley Jared Hazen Video 100 Mile & 12 Hour World Record - Pettit Center Olympic Training Facility Show notes: Brief background as a runner [3:42] His first ultra running experience [7:02] How Zach first got into HR training and how he integrates it in his training [9:22] How to figure out your correct heart rate training zone, more specific than the 180 formula alone. [11:02] How Zach trains for his different races [16:07] Zach's preparing specifically for this World Record run [21:22] Importance of positive mindsets during races [26:22] Looking at HR vs looking at pace [27:32] How does Zach overcome though spots in training and racing [29:22] Benefit of Zach training in a lot of heat in Arizona [35:22] His race hydration and nutritional approach on race day [36:52] Running 4 sub 3 hour marathons back to back [41:22] Zach's approach with high fat, low carb, ketosis and carb intake [42:22] How do you find the minimum dose of carbs to perform well? [46:00] How would Zach change his nutritional approach if he would race at higher intensity [50:10] How Zach limits his injuries risks [54:20] Improving tight calves [1:00:10] The importance of consistency and the right training approach [1:01:50] Shoes Zach's runs in are Altra running shoe [1:04:20] Running watch, Zach uses the COROS Apex [1:06:05] Zach's coaching calls for problem solving [1:09:47] About the Human Performance Outliers podcast Zach co-hosts [1:10:52] You can find me, Floris Gierman here: Strava YouTube Weekly newsletter with Running Tips and Racing Strategies Podcast Instagram Facebook (Extramilest Group) Facebook (Personal) ⁣

Aug 30, 2019 • 1h 44min

#21: MAF Training and Nutrition with Andy Hooks

Today I have my friend Andy Hooks (Strava | IG | FB) on the podcast and we take a deep dive into heart rate training, nutrition and improving your running. He used a MAF HR based training approach to improve from a 4:22 marathon to a 2:53 so far and he is aiming for a sub 2:40 or 2:45 marathon in Berlin in a few weeks. Andy is a full time emergency room nurse in San Antonio, TX and he has a great understanding of nutrition, hydration and a holistic approach to training and racing. He is a very solid athlete and we had a long and honest conversation. He shares how many times he failed to reach certain running goals, but accepted these setbacks to not only meet but also exceed his goals. He shared many great insights, once again I learned a lot from this conversation. He talks about sodium and potassium intake, this reminder and change in nutrition has already made a big impact on my energy levels in training this week, during increase in training volume and running in warmer weather. Before we dive into Andy's podcast, I wanted to give a short update from my world, because it has been a while since my last podcast. I'm very exciting to train for my next race, I'll be running the CIM Marathon in Sacramento in December. Gradually building up my training volume, currently at about 6 hours a week, will be increasing from here and start to add some speedwork soon. This summer there has been a lot of exciting things happening with our running clothing company PATH projects. Besides that I have spent a lot of time and effort on finishing the Marathon PR Program. There are no ads on this podcast, but I do want to mention some info about this heart rate based training program. I have been asked many times to coach athletes. Instead of 1 on 1 coaching, I've developed a training program based on the fundamentals of low heart rate training, limiting stress, the right nutrition, mindsets and race strategies. The program includes more than 30 new videos + 8 editable training schedules for different race goals. The program has just launched a month ago with runners from 25 countries and the feedback has been very positive. More info is available at Extramilest.com/marathon Hope you enjoy my conversation with Andy Hooks! Show Notes: Background in running and his first experience with marathon running [6:40] What changed when Andy discovered low heart rate training and building an aerobic base [10:20] Some of the injuries and experiments that didn't go according to plan [13:40] Improvements Andy started seeing [15:40] Andy's experiment with a 48 hour fast, followed by trying to qualify for the Boston marathon fasted :D [18:40] Andy's nutrition and race strategy for his current 2:53 personal best [24:40] Importance of hydration and getting in enough sodium and potassium [30:10] Andy drinks bone broth before and after some of his long runs in hot weather [33:10] Energy gel discussion with Myspring, GU, Vespa, Ucan, etc [34:10] What Andy's training looks like for the Berlin Marathon, Houston Marathon and Big Foot 200 [37:30] How Andy integrates the MAF 180 formula in his training [39:10] Andy values his training consistency over intensity, since it's less stressful on the body [31:00] Integrating speedwork into you [42:25] Andy's thoughts on different types of nutrition [47:10] Impact of weather on your training and racing [54:02] Andy uses water aqua plyometrics a few times a week [55:40] How Andy's job as emergency nurse has opened his eyes about the nutrition [59:40] HR specific training at higher intensity [1:05:10] Recovery tools and workouts that Andy uses with hot epsom salt baths, hot sauna, light stretches and the right micronutrients [1:10:10] Andy sleeps 7 hours a night and gets into REM sleep quickly, this feels enough [1:12:10] Recommendations for runners training mostly at low heart rate [1:14:21] Floris talks about getting back into his training cycle and gaining fitness again [1:17:55] Recommendations for runners looking to improve in their training and racing [1:22:20] Importance of proper running form and how to improve it [1:25:20] For athletes in their 50's, 60's and older who train at low hr, proper running form at low HR can be challenging, some thoughts on this [1:27:50] How to think bigger with running? Our imagination is our limitation [1:33:34] Items and people mentioned: Myspring energy Andy takes Hi Lyte salt tabs Andy takes The bone broth Andy takes for sodium and potassium Vespa and UCAN Floris is experimenting with Water aqua plyometrics Elevate for Strava plugin Klimat App plugin for Strava Vitamix blender Dr. Teal's Epsom salt Altra shoes Andy runs in Floris 2:57 marathon video with Go Pro Floris 100 mile run video Boston Marathon Chicago Marathon New York Marathon Houston Marathon Big Foot 200 Barkley marathon CIM Marathon Floris ice bath Calm meditation app Mark Cucuzzella running form Extramilest FB Group Marathon PR Program People mentioned Kilian Jornet Burgada Dr. Mark Cucuzzella Dr. Phil Maffetone Mark Allen Bill Callahan Laird Hamilton Calvin and Josh Sambrook Pete Kostelnick You might also enjoy: Dr. Phil Maffetone about Heart Rate Training, Nutrition and Recovery Dr. Mark Cucuzzella on MAF HR Training, Running Form & Injury Prevention How to Run a Faster Marathon with Bill Callahan You can find me, Floris Gierman here: Strava YouTube Weekly newsletter with Running Tips and Racing Strategies Podcast Instagram Facebook (Private Group) Facebook (Personal) Twitter

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