DOUBLE THRESHOLD TRAINING is one of the recent "trends" in high-level endurance training, but is this something that YOU should be doing in your own training? Exercise physiologist Dr. Phil Batterson rejoins the show today to talk about this training framework and how it's ACTUALLY implemented (plus takeaways and guidance for the everyday runner and what they can do in their training to maximize their threshold workouts and overall training load!)

Coach Elisabeth, a running coach, discusses the importance of knowing when to skip a run for well-being. She emphasizes informed decision-making, the pitfalls of runstreaks, and exploring psychological challenges in running. The podcast delves into balancing rest and running, recognizing the impact of sleep and stress on physical and mental well-being, and the need for rest and recovery amid life stress.

Coach Elisabeth, an expert in endurance performance, delves into the intricacies of VO2max measurement and its relevance. She discusses the challenges of assessing VO2max accurately, compares its importance to other performance predictors, and shares insights on VO2max workouts. The podcast explores the impact of altitude, training, and physiological factors on optimizing oxygen transport for enhanced performance.

Learn about the surprising truth behind how quickly fitness is lost and the benefits of intentional detraining periods. Explore factors affecting oxygen delivery and VO2 max, as well as the impact of inactivity on fitness levels. Discover alternative training methods like aqua jogging and cross-training to maintain fitness, and get tips on balancing training and recovery for long-term success.

My guest this week is Dr. Kate Bochnewetch, and we are delving into the world of running and training while living with a chronic illness. Drawing from her own journey coping with chronic migraines, Ehlers-Danlos syndrome, and POTS, Kate sharess valuable insights into being a runner with chronic illness and how to navigate a "new normal" in goal-setting and training management. We explore the unique hurdles confronted by runners dealing with chronic illnesses, offering guidance on modifying training routines, making informed choices, and asserting autonomy in goal-setting, stressing the collaborative approach of working with professionals like dietitians while highlighting the essential balance and self-care required for success! -- Kate Bochnewetch PT, DPT, CSCS is a Western NY based physical therapist and lifelong runner. She graduated from Nazareth College with her Bachelor’s of Science degree and Doctorate of Physical Therapy. Kate is also an RRCA Run Coach, Certified Strength and Conditioning Specialist, and Level 1 Certified Running Gait Analyst. Her passion for working with runners has lead her to found The Running DPT LLC to pursue a career in performance based rehabilitation and run coaching, working with runners to improve performance, return to running after an injury, injury prevention, and much more. Her current focus is training and coaching runners living with chronic illness through 1:1 and group platforms.

Dr. Stephanie Compton, a metabolism and nutrition researcher, discusses metabolic flexibility, age-related decline, and the importance of exercise. She explores metabolic syndrome, muscle mass, and supporting metabolism for active individuals. The conversation delves into unrealistic expectations, macronutrient substrates, and the basics of metabolism.

Coach Elisabeth, an experienced running coach specializing in half marathon training, shares insights on conquering the half marathon distance. Topics include building aerobic endurance, mastering targeted workouts, pacing strategies, avoiding common pitfalls, adequate fueling and hydration, and the rewards of half marathon training without the marathon time commitment.

Tips on increasing running volume effectively, importance of balance between volume and frequency, easy effort running, limitations of the 10% rule, varying volume of elite runners, dedication needed for aggressive performance goals, maintaining love for running over arbitrary goals

Sports dietitian Alex Larson and Coach Elisabeth discuss simplifying daily nutrition for busy runners. Topics include post-workout breakfasts, easy fueling before and after workouts, tips for athletes with unpredictable schedules, understanding hunger cues, nutrition for two-a-day workouts, and actionable nutrition tips.

Have you ever had a big goal race go SO CATASTROPHICALLY SIDEWAYS that you're plummeted into an existential crisis afterwards? Yeah, us too! In this episode with Dr. Victoria Sekely (@trainsmartunstrong) we discuss the pressure of setting goals, the impact of race disappointments, and the influence of others' opinions. PLUS, we talk about the challenges faced by women in running and the importance of living with uncertainty and being able to pivot. The conversation includes personal experiences, such as training for and racing the New York City Marathon, and going out too fast in races! KEY HIGHLIGHTS! 04:45 The Impact of Race Disappointments 06:37 Vicky's Experience of Training for and Racing the New York City Marathon 20:51 Navigating Expectations and Perfectionism 45:12 Dealing with Shame and Self-Worth 55:00 Trusting Yourself in Races 01:05:13 Redefining Goals and Expectations 01:07:15 Approaching Future Goals with Awareness 01:12:08 Accepting Imperfection and Progress -- Victoria Sekely is a Manhattan-based Physical Therapist with a passion for all things running. Victoria graduated with a Bachelor of Science degree from Georgetown University and went on to complete her Doctorate in Physical Therapy from New York University. Victoria is also a USATF Level 1 and RRCA-certified run coach. She is dedicated to helping runners of all levels by using her skills and knowledge to assist runners who are rehabbing from an injury, interested in injury prevention, and/or looking to improve their training with custom running programs.