The Extramilest Podcast

Latest Episodes:

#68: Dr Maffetone on Training Your Brain Jun 30, 2023

Show notes

Thanks to PATH projects and LMNT for sponsoring this video! Visit https://pathprojects.com/FLO to get 10% off your order of PATH projects running gear. Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase.

Dr Maffetone is a physician, athletic coach, and best-selling health and fitness author. He is also a singer-songwriter and music producer. We discuss his new book B-Sharp and how to train your brain for optimal health and athletic performance. I have learned so much from him over the years to optimize our health and fitness in a holistic way. Decades ago Dr Maffetone already talked about the benefits of MAF low heart rate training, many years before Zone 2 training had mainstream awareness like it has now.

Watch this full interview on YouTube: https://youtu.be/QfUCQ-LQeYo

This episode is brought to you by PATH projects running apparel. For a limited time only, get 10% off your PATH order at PATHprojects.com/FLO This is the clothing I wear in training, racing and every day life. For hot weather months I love running in the AirDot T or Tank. Recently we collaborated with Believe in the Run on a limited PATH shirt. My favorite shorts are The Graves PX 7" shorts, with 4 pockets to carry my phone, gels and keys. Below these shorts I wear a separate base liner, the Lynx liner in 5". The separate short from liner eliminates all chafing, it's a game changer for long distance running too. For a limited time only, get 10% off your PATH order at PATHprojects.com/FLO. That is PATHprojects.com/FLO

Here is a great quote by famous music producer Rick Rubin:

"Phil is usually 30 years ahead of the curve. If he is singing the praises of the healing power of music today, I imagine in 2053 it will be accepted mainstream care!"—Rick Rubin, music producer

CHAPTERS:

00:00 Train your brain

02:21 Sponsors: PATH projects, LMNT

04:45 Welcome back Dr. Phil Maffetone!

05:30 B sharp! Music as part of a holistic approach to health.

10:02 Music for athletes

16:22 Listening while exercising, or not.

22:41 Breathing patterns and brain adaptation

25:30 Listening to the body

27:00 Working with Rick Rubin

33:50 Self-doubt

34:45 The 5-minute power break, improving body function

37:50 Hearing new things in music

41:45 Real music vs junk, genre

46:15 Heart rate and music, alpha state, multi-tasking

52:00 Day dreaming vs distraction

53:25 You are addicted to your phone!

57:29 The brain and age

1:00:32 Our passions and dreams

1:01:35 Start line race day nerves

1:07:45 Impact of music on race day

1:10:27 The trainable brain

1:12:33 Where to find out more about Dr Phil Maffetone and his work

1:14:03 Advice to optimize health and performance

1:14:40 More training is often not better

FIND OUT MORE ABOUT DR MAFFETONE

► Music website - https://maffetonemusic.com/

► B sharp! (book) by Dr Phil Maffetone - https://amzn.to/43Yq1oa

► YouTube Maffetone Music: https://www.youtube.com/@MaffetoneMusic

► MAF website - https://philmaffetone.com/

LINKS AND TOOLS MENTIONED

► Dr Phil Maffetone - the 5 minute power break https://philmaffetone.com/the-5-minute-power-break/

► The Big Book of Endurance Training and Racing (book) by Dr Phil Maffetone https://amzn.to/444Cerm

► Danny Dreyer (book) - Chi Running https://amzn.to/3pjUqyp

► Danny Dreyer (book) Chi Walking https://amzn.to/441J5lC

► Rick Rubin - The Creative Act: A Way of Being - https://amzn.to/44mNkYv

► Digital Minimalism (book) by Carl Newport - https://amzn.to/3JZcJA3

YOU CAN FIND ME, FLORIS GIERMAN HERE:

► Podcast: https://extramilest.com/podcast

► Personal Best Program: https://www.pbprogram.com

► My weekly newsletter: https://extramilest.com/subscribe

► Strava: https://www.strava.com/athletes/1329785

► Instagram: https://www.instagram.com/florisgierman

► Website: https://extramilest.com

► Website: https://pathprojects.com

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

ABOUT THE EXTRAMILEST SHOW:

A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

🚨 GIVEAWAY!! Win a copy of Dr Maffetone's book B-Sharp. To enter, subscribe to my YouTube channel & comment: what was your favorite takeaway, lesson or quote from this video? 3 winners will be picked by August 30th from the YouTube comments.

To learn more about our running coaching program, from 5k to marathons and ultra distances, visit PBprogram.com, that is the Personal Best Program at https://www.pbprogram.com

#67: Low Heart Rate Training Guide 2023, with Floris Gierman Jun 17, 2023

Show notes

Low heart rate training can work well for athletes of all levels (and ages), from beginners to advanced. In the episode we take a deep dive into Low Heart Rate Training with a detailed guide and cover:

1. What is low heart rate training? / Why?

2. How to train with a low heart rate?

3. How to overcome frustrations / challenges with low HR training?

4. The 10 common mistakes with low HR training

5. How much zone 2 training is right for you?

6. When and how to add speedwork?

This episode is also available as full video here: https://youtu.be/taO8kKsx448

This is going to be a different episode than normal and I honestly don't know if this episode is going to work well in audio format. Let me explain. Recently I (Floris Gierman) recorded a 35 minute video of a low heart rate training guide. The only thing is that I recorded this video, while running a sub 3 hour marathon on a running track.

I did use an external mic, however you do hear me huffing and puffing from time to time, because I'm running an average pace of 6:45 min / mile, so 4:12 min / km for 26.2 miles / 42.2km.

Before we start this episode, two comments:

This podcast episode is also available as a full video with some graphics on my YT channel: https://youtu.be/taO8kKsx448

Download the Low HR Training Guide PDF for free: https://extramilest.com/subscribe

LINKS AND TOOLS MENTIONED:

► My Strava from this run: https://www.strava.com/activities/9029158789

► Extramilest Show Podcast - https://extramilest.com/podcast/

► MAF 180 formula: https://philmaffetone.com/180-formula/

► HR Training Zone Calculator: https://bit.ly/hr-calculator

► Talk Test: https://youtu.be/AoB2AMUq8Wg

► Lactate Testing: https://bit.ly/3WAbI5z

► Personal Best Training Program: https://www.pbprogram.com

► 25 Tips from the Extramilest Run Community: https://youtu.be/lbCO0zlUPkE

► Marathon pace wristband creator: https://bit.ly/3RVu51w

GEAR USED:

► Gel PF 30 - https://visit.pfandh.com/Flo10 (10% off your 1st order with code FLO10)

► Gel PF 30 Caffeine - https://visit.pfandh.com/Flo10 (10% off your 1st order with code FLO10)

► Shoes - Nike Air Zoom Alphafly Next % Flyknit - https://amzn.to/3HILKIC

► Shorts - PATH projects Graves PX 7" Shorts - https://pathprojects.com/graves

► Liner - PATH projects Lynx PD 8" - https://bit.ly/3VimixU

► Shirt - PATH projects Andes Ad Tank - https://bit.ly/3yts9qn

► Hat - Muir Cap - https://bit.ly/3L3foqa

► Watch 1 - COROS APEX PRO 2 - https://amzn.to/3Wle4Vo

► Heart Rate Monitor - Garmin HRM Pro - https://amzn.to/3MmJw1I

► COROS POD 2 - https://amzn.to/3uVcwFV

► NutriSense Continuous Blood Glucose Monitor CGM - https://bit.ly/3Xebylh

► Camera - Go Pro 11 - https://amzn.to/3FZfCiw

► Mic - Go Pro Media Mod - https://amzn.to/3vBTxAs

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

► YouTube: https://bit.ly/Flo-YT

Download the Low HR Training Guide PDF for free: https://extramilest.com/subscribe

#66: Run Longer, Go Further! With Chris Hauth May 26, 2023

Show notes

Thanks to LMNT and HVMN for sponsoring this video! Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase. Visit https://hvmn.com/FLO to save 20% off your order of Ketone IQ.

Chris Hauth is a two-time Olympian, former professional triathlete, ultra-runner and one of the world's most respected endurance and ultra-endurance coaches. He is the founder of AIMP Coaching, which unlocks the best version of people through endurance experiences.

Watch this full interview on YouTube: https://youtu.be/cgi-WvN7LWQ

Thanks to LMNT for sponsoring this video! Head to DrinkLMNT.com/FLO to get your free sample pack with any purchase. LMNT is a delicious sugar-free electrolyte drink mix that I have been drinking for several years now. For runners symptoms of electrolyte deficiency are common. LMNT can help prevent and eliminate headaches, muscle cramps, fatigue, sleeplessness, and other common symptoms. Right now LMNT is offering my listeners a free sample pack with any order, That's 8 single serving packets FREE with any LMNT order. This is a great way to try all 8 flavors. Get yours at DrinkLMNT.com/FLO.

Thanks to HVMN for sponsoring this video! Visit https://hvmn.com/FLO to save 20% off your order of Ketone IQ. Ketone IQ™ by HVMN is a supplement that increases your blood ketone levels. Many people, including myself, find that increasing ketone levels, by using a supplement such as Ketone-IQ, can greatly improve cognitive ability and even physical output for mental performance and exercise.

[00:00] Unlocking your full potential

[05:08] Welcome Chris! Friendship with Rich Roll

[09:14] Scaling up running distance with curiosity

[22:05] Journaling, habits, values & principles

[25:42] 7x project with Special Operators

[37:50] Longevity and consistency, goals and validation

[41:45] Training for 7 marathons in 7 days in 7 continents!

[58:40] Failure, risk, fear and adventure

[1:00:30] Floris' planned adventures

[1:08:18] Why am I doing this? Who do I want to be on the other side?

[1:12:06] How to become a stronger, healthier, happier athlete

FIND CHRIS HAUTH HERE:

Website: https://www.aimpcoaching.com

Twitter: https://twitter.com/aimpcoach

Instagram: https://www.instagram.com/aimpcoach

YOU CAN FIND ME, FLORIS GIERMAN HERE:

YouTube: https://bit.ly/Flo-YT

My Running Coaching Program - https://www.pbprogram.com/

Strava: https://www.strava.com/athletes/1329785

Instagram: https://www.instagram.com/florisgierman

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

ABOUT THE EXTRAMILEST SHOW:

A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.pbprogram.com.

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

#65: How to start running when you're out of shape? With Slow AF Runner Martinus Evans May 11, 2023

Show notes

Thanks to LMNT for sponsoring this video! Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase.

Martinus Evans is the founder of the Slow AF Run Club, a marathon runner, coach and author. We talk about the back of the pack runners, size inclusivity, mindset and ways to improve your running and health.

Watch the full video on YouTube here: https://youtu.be/NB3iz98sCmU

CHAPTERS:

0:00 Finding strength in slowness
3:36 Welcome Martinus!
4:12 Doctor, I can run a marathon.
7:05 Who is this sport of running designed for?
11:10 If it don't apply, let it fly
13:32 Rate of Perceived Exertion (RPE Scale), finding enjoyment
16:57 Early running club experiences
19:12 Prove them wrong
20:06 The origins and growth of Slow AF Run Club & Foundation!
25:03 Slow AF member momentum.. getting to a million
26:28 Athlete mindset
29:00 Comparison is the thief of joy
30:15 Start slow, be persistent and build consistently.
33:49 Raceday strategy for new runners
36:57 First marathon experience (Detroit)
44:05 Tools for running ~ mental and physical. Goals and habits.
49:33 Writing the book ~ Slow AF Run Club
54:32 Where to find out more about Martinus and Slow AF Run Club
55:46 Advise for runners looking to improve.

FIND OUT MORE ABOUT MARTINUS AND THE SLOW AF RUN CLUB:

Website: https://300poundsandrunning.com/
Website: https://slowafrunclub.com/
Book: Slow AF Run Club: The Ultimate Guide for Anyone Who Wants to Run: https://amzn.to/44SB4Qu
Instagram: https://www.instagram.com/300poundsandrunning
Instagram: https://www.instagram.com/runslowaf/
Facebook: https://www.facebook.com/300poundsandrunning/
Facebook: https://www.facebook.com/RunSlowAF/
Twitter: https://twitter.com/300lbsandrunnin

TOOL MENTIONED:

Body glide anti-chafing stick: https://amzn.to/3VSdpvA

YOU CAN FIND ME, FLORIS GIERMAN HERE:

My Personal Best Coaching Program: https://www.pbprogram.com/
YouTube: https://bit.ly/Flo-YT
Strava: https://www.strava.com/athletes/1329785
Weekly running newsletter: https://floris-gierman.ck.page/signup
Instagram: https://www.instagram.com/florisgierman
Website: https://extramilest.com
Website: https://pathprojects.com
Podcast: https://extramilest.com/podcast/

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.pbprogram.com.

Thanks to LMNT for sponsoring this episode! Head to DrinkLMNT.com/FLO to get your free sample pack with any purchase. LMNT is a delicious sugar-free electrolyte drink mix that I have been drinking for several years now. For runners symptoms of electrolyte deficiency are common. LMNT can help prevent and eliminate headaches, muscle cramps, fatigue, sleeplessness, and other common symptoms. Right now LMNT is offering my listeners a free sample pack with any order, That's 8 single serving packets FREE with any LMNT order. This is a great way to try all 8 flavors. Get yours at DrinkLMNT.com/FLO.

SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

#64: Beat The Wall! Race Day Nutrition with Andy Blow Apr 28, 2023

Show notes

Andy Blow is one of the first people I call if I want to nerd out about optimizing my nutrition and hydration for training and racing. Andy is a Sports Scientist and the co-founder of Precision Fuel & Hydration. Watch the full video on YouTube here: https://youtu.be/_8Xt5cfHRLg

CHAPTERS

00:00 avoid this race nutrition mistake
01:53 welcome Andy!
02:41 other common mistakes with fueling
02:26 race distance, intensity and carb intake
08:25 digestive system, tolerance
13:06 development of energy gels
16:47 cramp!
21:47 science of sweat
26:29 electrolyte deficiency
29:50 online electrolyte calculator
31:22 weather conditions and nutrition intake
34:52 gel consistency and flavor
36:42 salt pill tactics
38:17 side-aches (stitch)
41:20 journaling to identify areas for improvement
44:15 relax, it's not over 'til it's over!
49:11 gender and fueling + hydration
52:06 find out more about Precision Hydration
53:44 closing thoughts

MORE ABOUT ANDY BLOW

Andy Blow is a Sports Scientist with a degree in Sports and Exercise Science from the University of Bath. An expert in sweat, dehydration and cramping, Andy previously worked as the Team Sports Scientist for the Benetton and Renault Formula 1 teams, and remains an adviser to the Porsche Human Performance Centre. An elite level triathlete in his younger days, Andy has finished in the top-10 of Ironman and IM 70.3 races, as well as winning an Xterra World title. It was Andy's own struggles with cramp and hydration that led to him specialising in electrolyte replenishment and founding Precision Fuel & Hydration. Andy is a leading figure in the world of sports hydration and has worked alongside Dr Raj Jutley, as well as other top sports scientists, to co-author a number of studies and books.

FIND ANDY BLOW AND PRECISION FUEL & HYDRATION HERE:

Website: https://visit.pfandh.com/Flo10
The Fuel & Hydration Planner: https://visit.pfandh.com/floplanner
Floris Chicago Marathon Case study: https://visit.pfandh.com/FloCaseStudy
Book a free one-to-one video consultation: https://visit.pfandh.com/flovideocall
Book a Sweat Test: https://visit.pfandh.com/flosweattest
Instagram: https://www.instagram.com/precisionfandh/
Facebook: https://www.facebook.com/precisionfandh/
Strava: https://www.strava.com/clubs/104959
Twitter: https://twitter.com/precisionfandh/

YOU CAN FIND ME, FLORIS GIERMAN HERE:

My Personal Best Coaching Program: https://www.pbprogram.com/
YouTube: https://bit.ly/Flo-YT
Strava: https://www.strava.com/athletes/1329785
Instagram: https://www.instagram.com/florisgierman
Website: https://extramilest.com
Website: https://pathprojects.com
Podcast: https://extramilest.com/podcast/

SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

To learn more about my Chicago marathon 2022 nutrition strategy, check out this case study: https://visit.pfandh.com/FloCaseStudy

#63: MAF low heart rate training with 2:44 marathoner Wissam Kheir Apr 14, 2023

Show notes

Thanks to PATH projects and LMNT for sponsoring this video! Visit https://pathprojects.com/FLO to get 10% off any purchase of PATH projects running gear. Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase.

Wissam Kheir has 5 years of MAF low heart rate training experience. We talk about health and race improvements through MAF low HR training and the important psychological aspects of goal setting, self-actualization and building the aerobic base.

Watch the full video on YouTube here: https://youtu.be/ZyhGgYp3D1I

MORE ABOUT WISSAM

Wissam Kheir is a PB Program member who started MAF training in 2018. He is a Clinical Psychologist, Psychotherapist and an Assistant Professor at the Lebanese American University in Beirut, Lebanon. Wissam is also a marathon and ultramarathon runner, swims, bikes and is a self-confessed data freak.

FIND WISSAM HERE:

Strava - https://www.strava.com/athletes/20155392
Instagram - https://www.instagram.com/wissamkheir
Lebanese American University profile - https://bit.ly/3GMnSCC

YOU CAN FIND ME, FLORIS GIERMAN HERE:

Podcast: https://extramilest.com/podcast/
My Personal Best Coaching Program: https://www.pbprogram.com/
Strava: https://www.strava.com/athletes/1329785
Instagram: https://www.instagram.com/florisgierman
Website: https://extramilest.com
Website: https://pathprojects.com

CHAPTERS

0:00 Frustrations with MAF low heart rate training
00:02:46 Sponsors: PATH projects, LMNT
00:05:12 welcome Wissam!
00:06:16 from no pain - no gain, to MAF
00:13:19 dealing with early stages of MAF training
00:17:39 running from a psychological perspective
00:20:35 progress and breakthrough with low heart rate training
00:23:56 first marathons, to improvements through MAF
00:31:24 dealing with a hot climate and sauna in Winter
00:35:34 goal setting, discipline, self-actualisation, context of culture
00:38:26 always ready with MAF, 100 mile self-navigated run
00:42:55 getting out of your comfort zone, dealing with pain, race pace
00:49:05 the MAF population: being humble and being obsessive
00:53:52 bike accident
00:55:29 Ironman
01:00:52 combining family life with training, finding time
01:02:24 being selective, adaptive behaviours, the company you keep
01:06:36 recovery tools
01:07:37 nutrition, intermittent fasting, high training volume
01:14:17 ice bath, working with discomfort
01:16:01 training and racing goals / bucket list
01:20:03 closing thoughts

SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

PATH projects is offering Extramilest Show listeners 10% discount on any order. Get yours at https://pathprojects.com/FLO (limited time only)

LMNT are offering a free sample of 8 serving packs to listeners of the Extramilest Show, with any order. Get yours at http://DrinkLMNT.com/FLO

🚨 GIVEAWAY!! Win the book The Big Book of Endurance Training and Racing by Dr Phil Maffetone. To enter, subscribe to my YouTube channel & comment: what was your favorite takeaway, lesson or quote from this video? 1 winners will be picked by May 30th from the YouTube comments.🚨

To learn more about our running coaching program, from 5k to marathons and ultra distances, visit https://www.pbprogram.com/.

#62: Kate's Incredible Running Transformation, How She Did It Mar 31, 2023

Show notes

Kate Martini Freeman improved from a 4:59 marathon to a 2:58 marathon. She is an endurance athlete, running coach & mother of 2 young kids. Kate and her husband Jimmy coached me when I started running and I've learned a lot from her over the years.

Watch this full interview on YouTube: https://youtu.be/Y_vmzyPpsgU

Chapters:

00:00:00 Push it, keep trying!
00:02:45 Sponsors: LMNT, HVMN
00:05:15 Kate's backround as a runner, how it all started for her
00:07:59 Her first marathon at Kona, Hawaii 2002
00:12:07 From 4:59 marathon to BQ and Sub 3
00:14:08 Her first experience cheering on at the Boston Marathon
00:16:04 Kate's thoughts on pace, strength training, hills, trails, etc
00:18:34 Bringing road athletes to the trails
00:19:28 Common mistakes are by athletes
00:22:52 How Kate deals with the tough spots in a race
00:29:37 How to deal with running injuries
00:37:04 How to deal with colds and illnesses during training
00:39:34 Similarities among successful athletes
00:42:14 Differences in training for younger and older athletes
00:45:28 Differences in training and racing for women and men?
00:47:14 Training and racing strategies
00:49:14 Setting big goals and why Kate performed standup comedy
00:54:24 Dealing with motivation to workout
00:57:14 What recommendation would Kate give a younger version of herself
00:59:12 Any closing thoughts for athletes looking for to improve further
01:00:27 Free weekly newsletter Extramilest.com

FIND OUT MORE ABOUT KATE AND COYOTES RUNNING

Kate IG - https://www.instagram.com/freemartini/
Coyotes IG - https://www.instagram.com/coyoterunning/
Website - http://www.coyoterunning.com/
Coyotes FB - https://www.facebook.com/groups/98044145946

YOU CAN FIND ME, FLORIS GIERMAN HERE:

YouTube: https://bit.ly/Flo-YT
My Running Coaching Program - https://www.pbprogram.com/
Strava: https://www.strava.com/athletes/1329785
Instagram: https://www.instagram.com/florisgierman
Website: https://extramilest.com
Website: https://pathprojects.com
Podcast: https://extramilest.com/podcast/

ABOUT THE EXTRAMILEST SHOW:

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

🚨 GIVEAWAY!! Win a 30 minutes Zoom Coaching Call with Coach Floris Gierman. To enter, subscribe to my YouTube channel & comment: what was your favorite takeaway, lesson or quote from this video? 2 winners will be picked by May 30th from the YouTube comments.

#61: Trail Running Wisdom, With Trail Runner Nation Scott & Don Mar 17, 2023

Show notes

A conversation with my friends Scott Warr and Don Freeman, hosts of the Trail Runner Nation podcast. TRN is trail running's #1 podcast in the world, with more than 600 episodes recorded.

We break down the barriers for road runners to get into trail running and advice on how to improve as a trail runner and ultra runner.

Watch the full YouTube interview at: https://youtu.be/2k9O2DF5c4Y

CHAPTERS

00:00 Intros
3:56 Welcome Scott and Don! About Trail Runner Nation.
8:22 Starting out running, transition to trail
14:42 Early lessons in trail running
21:39 Why people run mostly road vs trails
23:12 Community
29:02 Kids 'n' trails, "one is greater than none"
30:11 Running gear & safety considerations
34:18 Things you can't run without…
39:32 Running identity
45:17 Small habits, motivation
47:07 Common lessons from podcast guests
52:40 Recommendations to get into trail running
58:40 Don's 200-mile races
1:06:35 Crewing for trail / ultra races
1:08:48 Where to find Don and Scott
1:09:30 Closing thoughts

Subscribe on YouTube and hit the bell to see new videos: https://bit.ly/Flo-YT

Thanks to LMNT for sponsoring this podcast! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase.

Scott Warr and Don Freeman are experienced non-elite trail runners, located in Northern California. Trail Runner Nation is one of trail running's oldest and most downloaded podcasts. I love the TRN podcast and have been listening to them for 10+ years. This is how I initially discovered Dr Phil Maffetone, Dr Mark Cucuzzella and several others.

This conversation was a blast to record because Scott and Don have stories for days from their trail and ultra adventures.

FIND OUT MORE ABOUT DON, SCOTT AND TRAIL RUNNER NATION:

Website - https://trailrunnernation.com/
Twitter - https://twitter.com/WeAreNation
Instagram - https://www.instagram.com/trailrunnernation/
Facebook - https://www.facebook.com/TrailRunnerNation/
All TRN episodes - https://trailrunnernation.com/category/podcasts/

YOU CAN FIND ME, FLORIS GIERMAN HERE:

Personal Best Program: https://www.pbprogram.com/
Podcast: https://extramilest.com/podcast/
YouTube: https://www.youtube.com/@FlorisGierman
Strava: https://www.strava.com/athletes/1329785
Instagram: https://www.instagram.com/florisgierman
Website: https://extramilest.com
Website: https://pathprojects.com
Subscribe to my weekly running newsletter: https://extramilest.com/subscribe/

LINKS AND TOOLS MENTIONED:

Trail Runner Nation https://trailrunnernation.com/
Born to Run (book) by Christopher McDougall https://amzn.to/3ZTHWdF
Extramilest Show #59 - Coach Jimmy Dean http://bit.ly/42cuVxn
Atomic Habits (book) by James Clear https://amzn.to/3ZOeUw2
Vibram 5 Fingers https://amzn.to/3FtpAYL
Tahoe 200 http://bit.ly/3LqjgFo
Bigfoot 200 http://bit.ly/3Tj1W74
Cocadona 250 https://cocodona.com/

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items on any search engine/shopping site of your choice and buy/research them that way.

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

#60: Running on Ketones and Carbs, with Michael Brandt Mar 03, 2023

Show notes

Thanks to H.V.M.N. for sponsoring this video! Head to https://hvmn.com/FLO to save 20% off your order of Ketone IQ. Michael Brandt is a 2:42 marathoner and the Co-Founder & CEO of Health Via Modern Nutrition H.V.M.N. We discuss drinkable Ketone-IQ shots, how to optimize your energy levels, innovations in the keto space, and more!

Watch the full YouTube interview at: https://youtu.be/4xAgnVfCZhc

🚨BIG GIVEAWAY!! Win a pair of running shoes of your choice (up to $300 value). To enter, subscribe to my YouTube channel & comment: what was your favorite takeaway, lesson or quote from this video? 1 winner will be picked by April 30th.🚨

Chapters:

0:00 Intros
4:28 Welcome to Michael Brandt
6:09 Engineering approach to the human body
9:16 Glucose and ketone energy systems
12:00 Benefits of ketones and ketosis
18:50 US Department of Defense (special ops) contract
20:53 Pioneering ideas and use cases
25:41 Finding the right products in a crowded market
34:26 Self-actualisation through fuel and experimentation
39:31 Protocols for being optimal with ketosis
42:37 The spike and crash profile
45:56 Human body as a platform
49:11 Keeping it simple
51:25 Intuition
52:37 Fuelling for Marathon training and racing & life!
57:46 Healthy scepticism
1:01:03 Running as the parent sport
1:04:07 Michael's own protocol for implementing Ketone IQ and other products
1:07:28 Energy used by the brain
1:10:10 Developments in the nutrition space, traumatic brain injury
1:15:52 Where to find/follow Michael
1:16:30 Closing thoughts
1:17:36 Outro

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FIND OUT MORE ABOUT MICHAEL BRANDT:

Instagram: (@bdm_runner) https://www.instagram.com/bdm_runner
TikTok: https://www.tiktok.com/@bdm_runner
YouTube: https://www.youtube.com/@bdm_runner
Twitter: https://twitter.com/bdm_runner
Website: michaelbrandt.co
Strava: https://www.strava.com/athletes/22928004

YOU CAN FIND ME, FLORIS GIERMAN HERE:

My Running Coaching Program: https://www.pbprogram.com/
Podcast: https://extramilest.com/podcast/
Strava: https://www.strava.com/athletes/1329785
Instagram: https://www.instagram.com/florisgierman
Website: https://extramilest.com
Website: https://pathprojects.com

Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items on any search engine/shopping site of your choice and buy/research them that way.

Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

Ketone IQ™ by HVMN is a supplement that increases your blood ketone levels. Many people, including myself, find that increasing ketone levels, by using a supplement such as Ketone-IQ, can greatly improve cognitive ability and even physical output for mental performance and exercise.

Thanks to H.V.M.N. for sponsoring this video! Head to https://hvmn.com/FLO to save 20% off your order of Ketone IQ.

#59: How To Crush Your Running Goals, With Coach Jimmy Dean Freeman Feb 17, 2023

Show notes

This is one of my favorite interviews I've ever done. Jimmy Dean Freeman and his wife Kate Martini Freeman were my first running coaches in 2013 and 2014. Combined they have coached more than 2000 athletes over the past 20 years, over all distances from 5k, 10k and half marathon, to full marathon and ultra distances.

Watch the full YouTube interview at: https://youtu.be/9MB2HII200w

CHAPTERS

0:00 start video
8:30 Jimmy's background as a runner, his first 10K event at 9 years old.
12:35 Favorite; track, treadmill, trail, road?
15:30 Jimmy's coaching history
19:00 Process orientation vs. outcome orientation
21:05 The War Room, race strategy
24:00 Discomfort levels and how quickly things can turn
25:55 Finding flow in racing and in daily life
33:40 The glass ceiling
45:00 Going after BIG goals
49:30 Injury and form dysfunction
52:25 Running relaxed, being present
53:10 When do you back off in training?
55:55 Best ways to recover
58:40 A Heart Rate Monitor and training without one
1:01:25 Dealing with colds and illness. Below the neck "rule"
1:07:05 Nailing your pre race taper
1:09:40 Recovery based on age and gender
1:12:55 Why Jimmy is a running coach?
1:14:50 Learning from mistakes (the hard way)
1:18:27 Closing thoughts

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Jimmy is known for getting inside his athletes' heads and his emphasis on training the mind like a muscle. Since 2002, he has coached more than a two-thousand adults (and young people) to run further and run more efficiently by creating an uplifting environment to propel people to break through self-imposed glass ceilings. Jimmy has been running competitively for 30 years (200+ races, including the Angeles Crest 100, the Western States 100 and Badwater 135) and has over 14 years of coaching experience tackling ultra endurance over the last decade. He has helped many runners & athletes to complete their first ultra races and 100 milers, and has personally completed 28+ races of 50 miles (or further) while failing to finish 5 races over that stretch. Personal bests include a 1:18 Half Marathon, 2:56 Marathon, 3:56 50k, 7:07 50 miler & 17:34 100 miler. Jimmy is also the father of two kids who can out-endurance him any day.

Jimmy Dean Freeman and his wife Kate Martini Freeman coached me, Floris Gierman, for several seasons when I started running more serious in 2013. They are both incredible runners and coaches at http://www.coyoterunning.com/

FIND OUT MORE ABOUT JIMMY DEAN FREEMAN: