The Extramilest Podcast (Floris Gierman)
Explore every episode of The Extramilest Podcast
| Pub. Date | Title | Duration | |
|---|---|---|---|
| 02 Apr 2020 | #32: Triathlon Taren on Heart Rate Training for Running, Biking and Swimming | 00:55:23 | |
"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 Graves PX 7" shorts, paired with the Tahoe 5" baseliners and Cascade Shirt. The shorts have plenty of pocket space to carry my phone, gels, keys, ID etc without any bouncing. More info at PATHprojects.com. Hope you enjoy this conversation with Triathlon Taren! What was your favorite quote or takeaway from this episode? I would love to hear from you in the comments on YouTube. Find Triathlon Taren here:Links and tools mentioned:
Show notes:
You can find me, Floris Gierman, here: | |||
| 22 Dec 2024 | #93: From Struggling Runner to Racing Success with Heidi Moreno | 01:01:31 | |
Heidi Moreno, a newby endurance runner and talented illustrator, shares her transformation from beginner to finishing half marathons, and her first marathon and 50K. Through low heart rate training, journaling, and community support, she discovered not just faster times and longer distances, but deeper personal growth and renewed creativity along the way.
Subscribe and hit the bell to see new videos: http://bit.ly/Flo-YT
If you'd like to learn more about the Personal Best Running coaching program, check https://www.PBprogram.com/
Watch this full video on YouTube: https://youtu.be/f5DBINpRv78
CHAPTERS:
FIND HEDI MORENO HERE: ► Instagram: https://www.instagram.com/heidiroo_art/ ► Strava: https://www.strava.com/athletes/120156418 ► Website: https://heidiroo.com/
LINKS & TOOLS MENTIONED ► Book - Working From Home with a Cat by Heidi Moreno: https://amzn.to/4iPMwn5 ► Book - Luna Oscura by Heidi Moreno: https://amzn.to/3P6qpLw ► Download the Free Low Heart Rate Training Guide: https://extramilest.com/subscribe/ ► Low Heart Rate Training video 1: https://www.youtube.com/watch?v=taO8kKsx448 ► Precision Fuel & Hydration: https://visit.pfandh.com/FLO15 ► Path Projects: https://pathprojects.com/flo
YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Our Personal Best Coaching Program that Heidi is part of: https://www.pbprogram.com/ ► Free Weekly Running Newsletter: https://extramilest.com/subscribe ► 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/flo ► Podcast: https://extramilest.com/podcast/
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 Personal Best 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 | |||
| 24 Dec 2020 | #43: Hydration Strategies, Sweat Rates and Cramping with Andy Blow | 01:07:17 | |
“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:
YOU CAN FIND ME, FLORIS GIERMAN HERE:
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| 23 Nov 2024 | #90: Dr Rangan ChatterJee | 6 Habits Every Runner Needs | 01:30:30 | |
Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any drink mix purchase. Dr. Rangan Chatterjee is a runner, renowned doctor, author, and podcast host of "Feel Better, Live More." We explore practical strategies for improving running performance, building healthy habits, and achieving long-term consistency in training. ► Paper back: https://amzn.to/4fVJPOs ► Audio: https://amzn.to/4fI17Py ► Kindle: https://amzn.to/4fwGB4l
Want to level up your running and health? Learn more about our Monthly Accountability Challenges in our Personal Best Running Coaching Program at: https://www.pbprogram.com/
Watch this full video on YouTube: https://youtu.be/mF0CCpy3Dzo
CHAPTERS:
FIND DR. RANGAN HERE: ► Website: https://drchatterjee.com/ ► IG: https://www.instagram.com/drchatterjee/ ► YouTube: https://www.youtube.com/@DrChatterjeeRangan
LINKS & TOOLS MENTIONED ► Feel Better, Live More Podcast: https://drchatterjee.com/blog/category/podcast/ ► Make Change That Lasts (Book) by Dr Rangan Chatterjee: https://amzn.to/4fVJPOs ► Parkrun: https://www.parkrun.us/ ► Bronnie Ware's Book: The Top Five Regrets of the Dying: https://amzn.to/3CGZ6oc ► Oura Ring: https://ouraring.com/
YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Podcast: https://extramilest.com/podcast/ ► Personal Best 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
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon 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.
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 | |||
| 04 Dec 2020 | #42: Nutrition for Athletes & Disordered Eating with Tawnee from Endurance Planet | 01:08:49 | |
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:
Hope you enjoy this conversation with Tawnee! FIND TAWNEE PRAZAK GIBSON HERE:
FIND ME, FLORIS GIERMAN HERE:
SHOW NOTES
Links and tools mentioned:
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| 28 Aug 2021 | #47: Eliud Kipchoge's Advice to Improve Your Running, For Non-Elites | 00:01:25 | |
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 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   | |||
| 02 Oct 2020 | #37: Greatest Running Lessons for 2020 and 2021!!! | 01:07:40 | |
Watch this full interview on YouTube here https://youtu.be/BN6npli_6Kg
In our recent conversation, Julianne Dickerson (Strava), Bill Callahan (Strava) and Andy Hooks (Strava), who are no strangers to a challenge, discuss how 2020 has been for them; how the pandemic has impacted their race plans, what adaptations have been made as a result of cancelled events and what possibilities that have opened up, too. We consider what the future might look like for training and racing, as well as any learnings or new perspectives our guests may take with them. We also talk about:
This podcast was brought to you by PATH projects, my favorite running clothing that I wear every day. Find out more at https://pathprojects.com/ LEARN MORE ABOUT MAF SPECIFIC RUNNING PROGRAMS:
Julianne Dickerson:
Andy Hooks:
Bill Callahan:
Find me, Floris Gierman, here:
READ ALL DETAILED SHOW NOTES AT: http://extramilest.com/greatest-running-lessons-for-2020-and-2021-extramilest-show-37 | |||
| 31 Mar 2023 | #62: Kate's Incredible Running Transformation, How She Did It | 01:01:48 | |
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. 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:
FIND OUT MORE ABOUT KATE AND COYOTES RUNNING
YOU CAN FIND ME, FLORIS GIERMAN HERE:
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
🚨 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. | |||
| 02 Sep 2017 | #2: How This Mom Balances Life & Runs Sub 3 Hour Marathons - with Nicki Hugie | 00:39:00 | |
Last week Nicki and I ran the last 4 miles together at The Tunnel Vision Marathon. She is a mother of a 2 year old, trains mostly with a baby stroller and she finished 6 seconds ahead of me in 8th place with her new PR of 2:55. She has already ran 5 Sub 3 hour marathons, very impressive. In this 4th episode of The Extramilest Show, we discuss:
I think many parents will relate to the topics discussed, however there is a lot of great advice in here that is applicable for any runner, from beginner to advance. Enjoy! | |||
| 09 Apr 2020 | #33: Kofuzi on MAF Heart Rate Training for Running | 01:04:47 | |
Mike Ko, aka Kofuzi (IG | YouTube) is in his own words “a non-elite road runner who vlogs about marathons, half marathons and being a non-elite”. He is a father of two young kids, based in Chicago. Kofuzi shares his journey with MAF low heart rate training, the world of vlogging, some of his favorite training and racing tools, as well as family life and adjustments made around the current Coronavirus. When he started with MAF training, he initially had to slow down from a 7:30 min / mile (so 4:39 min / km) on his regular runs to a 11:00 to 11:30 min / mile (7:08 min/km) at MAF. Yet over time he has been able to shave several minutes per mile at the same HR. There are no sponsors for this podcast. If you are looking for a running training program, focused on low heart rate training and some higher intensity workouts, check out my training program. This is not only for marathoners. Right now is a great time for base building especially when you’re running mostly solo. More info at www.extramilest.com/marathon All show notes from this episode can be found at www.extramilest.com/33 I apologize for some parts of this interview with poor audio & video, unfortunately Zoom and Skype experienced some glitches that seems more common these days, but we made it work. Hope you enjoy my conversation with Kofuzi! --- FIND KOFUZI HERE:
FIND FLORIS GIERMAN HERE:
LINKS AND TOOLS MENTIONED:
SHOW NOTES
What was your favorite quote or takeaway from this episode? I would love to hear from you in the comments on YouTube. | |||
| 23 Dec 2021 | #50: Dr. Stephen Seiler on 80/20 Training | 01:22:42 | |
“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. 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
TOOLS AND RESOURCES MENTIONED:
FIND DR SEILER HERE: YOU CAN FIND ME, FLORIS GIERMAN HERE:
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| 25 Jan 2019 | #12: How to Run a Sub 3 Hour Marathon with Jessica, Kelley and Gwen | 01:11:34 | |
“When you are at the end of a marathon, and all your mind wants you to do is to stop, try going faster! What your legs really need is some type of change, so practicing that and mentally wrapping your head around the fact that you are not going to die if you do.” - Kelley Pucket Jessica Dorsey, Kelley Pucket and Gwen Ostrosky are 3 badass runners with a lot of Marathon experience. Recently all three ran a Sub 3 Hour Marathon at CIM in Sacramento, with times between 2:59 and 2:54!! There are different ways to reach a marathon PR goal. In today's episode of The Extramilest Show, these 3 women share:
SHOW NOTES
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| 30 Jul 2023 | #71: How to Balance Running & Life: Tips for Non-Elite Runners | 01:13:27 | |
Kyle Whalum, is a non-elite ultra runner and bass player for Kelly Clarkson, Katy Perry and The Voice. We discuss MAF low heart rate training, quitting alcohol, meditation and mental health. Thanks to LMNT for sponsoring this video! Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase. Watch this full interview on YouTube: https://youtu.be/giMsbYHvimE
CHAPTERS: 0:00 How to enjoy your running practice 3:00 Sponsor LMNT 4:35 How Kyle got into meditation out of necessity 13:40 How to get into consistent meditation 18:30 How meditation can improve your running 21:20 MAF training experiences and learnings 26:50 Why and how Kyle stopped drinking alcohol 28:20 Advice for first 6 months of MAF training 31:10 Kyle’s first MAF training breakthrough with Kyle 34:00 Base building and high intensity running 35:21 Advice to start with MAF running 37:00 Lifestyle changes, taking a look under the hood 38:05 How combine working late, dad mode and running? 43:12 Floris shares his skateboard tour experiences 45:17 Night shift workers and sleep approach 48:50 Sacrifices to reach big goals 53:35 Cutting out alcohol, setting up support system 57:28 Poster Floris office, My Life In Weeks 1:01:40 Having fun besides drinking alcohol 1:06:55 Advice for athletes looking to improve 1:08:46 Closing thoughts Floris 1:09:44 How to run and be present 1:11:35 Personal Best Program Community
FIND MARCO HERE: ► Instagram - https://www.instagram.com/kylewhalum/
LINKS AND TOOLS MENTIONED ► My Life In Weeks - 4k poster: https://bit.ly/4kweeks ► Center For Resilience - https://www.davidlynchfoundation.org ► Reframe Drinking App - https://bit.ly/reframe-app ► Katy Perry Tour - https://www.katyperry.com/tour/
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
Thanks to PATH projects and LMNT for sponsoring this episode! Visit PATHprojects.com/flo to learn more about my favorite apparel for training, racing and life. Also, head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase.
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 box of LMNT Electrolyte Drink Mix. 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 September 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 | |||
| 03 Oct 2019 | #23: Heart Rate Training and Racing with Larisa Dannis | 00:59:11 | |
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:
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
SHOW NOTES
YOU CAN FIND ME, FLORIS GIERMAN, HERE:
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| 17 Jan 2020 | #28: Misconceptions about MAF Training, by Floris Gierman | 00:24:49 | |
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:
Connect with me, Floris Gierman here:
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| 17 Feb 2023 | #59: How To Crush Your Running Goals, With Coach Jimmy Dean Freeman | 01:20:22 | |
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
Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
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:
YOU CAN FIND ME, FLORIS GIERMAN HERE:
LINKS AND TOOLS MENTIONED:
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 | |||
| 26 Jul 2021 | #46: MAF Training and Longevity with Ben Edusei | 01:11:57 | |
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:
YOU CAN FIND ME, FLORIS GIERMAN HERE:
Show notes:
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| 14 Apr 2023 | #63: MAF low heart rate training with 2:44 marathoner Wissam Kheir | 01:22:56 | |
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:
YOU CAN FIND ME, FLORIS GIERMAN HERE:
CHAPTERS
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
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/. | |||
| 23 May 2024 | #84: The Raw Truth of Running with Brendan Leonard (Semi-Rad) | 01:02:13 | |
Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase.
Brendan Leonard is the creative force behind Semi Rad, a website dedicated to the joy of adventure for runners of all levels. Brendan loves to explore, to laugh and occasionally to get tired, cold and scared through his ultra adventures. Brendan is an author of many books, including Ultra-Something, which we discuss during this conversation.
If you'd like to learn more about my Personal Best Running coaching program, check https://www.PBprogram.com/
Watch this full video on YouTube: https://www.youtube.com/watch?v=qn3uq0yHRzQ
CHAPTERS:
FIND BRENDAN HERE: ► Website: https://semi-rad.com/ ► Instagram: https://www.instagram.com/semi_rad/ ► YouTube: https://www.youtube.com/@semi_rad
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon 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.
LINKS & TOOLS MENTIONED: ► Ultra-Something (book) by Brendan Leonard: https://pathprojects.com/ultra-something ► Ultra-Something x PATH projects cap: https://pathprojects.com/ultra-something ► The Seven Summits of My Neighborhood: https://www.youtube.com/watch?v=7SLadjqxhhc ► The K’s of Convenience (Ultra): https://gotrail.run/en/race/the-ks-of-convenience ► The Rut (Ultra): https://runtherut.com/ ► The Creative Act (book) by Rick Rubin: https://amzn.to/3WWeSDF
YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Our Personal Best Coaching Program: https://www.pbprogram.com/ ► Free Weekly Newsletter: https://extramilest.com/subscribe ► YouTube: https://www.youtube.com/florisgierman ► Strava: strava.com/athletes/1329785 ► Instagram: instagram.com/florisgierman ► Website: extramilest.com ► Website: pathprojects.com ► Podcast: 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 Personal Best 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 | |||
| 27 Feb 2020 | #30: Shut Your Mouth for Running and Health, with Patrick McKeown | 01:03:07 | |
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: LINKS AND TOOLS MENTIONED (includes affiliate links)
SHOW NOTES
FIND ME, FLORIS GIERMAN HERE: | |||
| 18 Apr 2019 | #16: Race Faster by Training Slower, with 2:28 Marathoner Josh Sambrook | 00:58:03 | |
“You don’t need speedwork. I can think of many examples of very quick runners who do effectively almost no speedwork” - Josh S Josh Sambrook is a 23 year old running coach and athlete from Leeds in the UK. He ran his first marathon at the age of 17, and he has completed 12 marathons since. His current PB is 2h28min. He has accomplished very fast marathon race times, while training at low HR, with almost no speedwork. Josh shares his training and racing + many tips for runners looking to improve. SHOW NOTES
LINKS Follow me, Floris Gierman online: | |||
| 16 Oct 2020 | #38: Matt Fitzgerald on 80/20 Running & Running the Dream! | 01:04:03 | |
“If you think something’s impossible, just know that you could well be wrong and so it’s best just to assume that you can just keep getting better." - Matt Fitzgerald. Matt Fitzgerald is an author, coach, nutritionist and athlete. Fascinated by elite performance and mindset, Matt draws parallels between elite and recreational running, in everything from dealing with injury to going after big goals. Matt draws on his time with professional runners at the HOKA NAZ Elite Summer run camp, in Flagstaff, Arizona, among other experiences, with wit and wisdom. Here we have a wonderful insight into elite running, ways of coaching and the evolution of 80/20 running (80% low & 20% moderate to high intensity). Also, how recreational runners can improve way beyond their own expectations, as Matt has. In our conversation, Matt shares his experiences and thoughts on:
Links and tools mentioned:
If you enjoy these podcasts, please take 30 seconds to leave a rating and / or review on Apple Podcasts >> here >> https://podcasts.apple.com/podcast/id1272025702 This will help get the podcast in front of more runners looking to improve. You can find me, Floris Gierman, here:
--- Read all detailed show notes at: https://extramilest.com/38 Hope you enjoy this conversation with Matt! | |||
| 16 Sep 2017 | #3: Dr. Phil Maffetone Interview on Heart Rate Training, Nutrition and Recovery | 00:58:13 | |
Dr. Phil Maffetone is a researcher and author in the field of nutrition, exercise, sports medicine, and biofeedback. He has written over 20 books including my favorite one The Big Book of Endurance Training and Racing. In this video Dr. Phil Maffetone and I discuss the fundamentals of his approach to training, nutrition and recovery. We also dive into very specific subjects, like learning how to listen to different signals from your body, why many doctors and the media recommend food that’s not good for you and how incredibly important rest and sleep is for a healthy athlete. I learned a lot of new things in this podcast and I hope you will as well, enjoy! Podcast notes • Improvements after training with a Heart Rate Monitor [3:30] • Why the 180 formula is preferred over the Lactate Threshold test [7:25] • Adjusting your MAF training HR based on current fitness and health [10:52] • Benefits of walking to build your aerobic system [13:48] • Floris Gierman’s progress after training with HRM [15:55] • The importance of listening to your body [18:08] • Why many people feel the need to do intervals and speedwork [19:00] • Training aerobically only and run a PR [21:08] • Everyone’s training schedule is very individual [22:48] • Why Dr. Phil Maffetone prefers time over miles [25:00] • Avoiding processed cards and refined sugars [28:06] • Bad recommendations from doctors and the media [31:55] • Eating real food [34:50] • Making your body and brain work together [37:25] • The Five Minute Break [43:45] • The importance of sleep for recovery [46:00] • Dr. Phil Maffetone’s own daily routine [49:00] • The Big Book of Endurance Training and Racing [52:35] • Articles on Dr. Phil Maffetone’s website [55:45] Full Transcript available on the Extramilest site Win a copy of Dr. Phil Maffetone's latest book on the contest page Make sure to subscribe for exclusive content and giveaways! | |||
| 18 Nov 2023 | #77: Runners 50+ Unlock Your Running Potential with Jennifer Kellett | 00:53:19 | |
Thanks to LMNT for sponsoring this video! Head to https://drinklmnt.com/flo to get your free sample pack with any purchase.
Jennifer Kellett absolutely crushes the age group divisions. For example, she ran a half marathon in 1:37:31 and broke the Australian 65-69 age category record and at the time was only 2 seconds off the World Record. It wasn't until her early 60s that she made running her primary sport. Jennifer is a member of our Personal Best Running Coaching Program, more info at https://www.pbprogram.com/
Watch the full video on YouTube here: https://youtu.be/IidfDmGAXqs
Chapters:
FIND JENNIFER KELLETT HERE:
LINKS & TOOLS MENTIONED:
YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:
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 that Jennifer Kellett is a part of can be found at https://www.pbprogram.com.
SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT
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| 02 Jan 2025 | #94: Massive Running Improvements, 5:28 to 3:43 Marathon, with Daniel Edwards | 01:03:10 | |
Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Daniel Edwards is a 51 year old recreational runner who has achieved massive running improvements through low heart rate training and consistent habits. Daniel shares his lessons learned, tips on balancing life and running, and strategies for staying healthy, strong, and motivated as an athlete.
Daniel is a member of our Personal Best Running Coaching Program. Learn more at https://www.pbprogram.com/
Watch this full video on YouTube: https://youtu.be/n-Sr9whnctc
CHAPTERS:
FIND DANIEL EDWARDS HERE: ► Strava: https://www.strava.com/athletes/109297583 ► Facebook: https://www.facebook.com/profile.php?id=100080488824062
LINKS & TOOLS MENTIONED ► Download the Free Low Heart Rate Training Guide: https://extramilest.com/subscribe/ ► Low Heart Rate Training Video: https://www.youtube.com/watch?v=taO8kKsx448 ► MAF Low HR Success with Maria: https://youtu.be/i5TmvBfJp-Y?si=7ZhSWR8c6XrqlEdj ► Yuka App: https://yuka.io/en/ ► Heart rate monitor watch: https://www.garmin.com/en-US/ ► Precision Fuel & Hydration: https://visit.pfandh.com/FLO15 ► Path Projects: https://pathprojects.com/flo
YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Our Personal Best Coaching Program that Daniel is part of: https://www.pbprogram.com/ ► Free Weekly Running Newsletter: https://extramilest.com/subscribe ► 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/flo ► Podcast: https://extramilest.com/podcast/
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 Personal Best 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 | |||
| 28 Apr 2023 | #64: Beat The Wall! Race Day Nutrition with Andy Blow | 00:56:53 | |
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
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:
YOU CAN FIND ME, FLORIS GIERMAN HERE:
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
To learn more about my Chicago marathon 2022 nutrition strategy, check out this case study: https://visit.pfandh.com/FloCaseStudy
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| 09 Sep 2022 | #52: Kilian Jornet Round 2, Training Advice & UTMB Lessons | 01:01:13 | |
This is my 2nd interview with Kilian Jornet, the greatest mountain and ultra runner of all time. We discuss ways for athletes to improve in training & racing, recovery, nutrition and UTMB 2022. Full YouTube interview: https://youtu.be/cU7cNo7ZwUk  Chapters:
Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT LINKS AND TOOLS MENTIONED: ► Kilian Jornet’s UTMB Record Breaking Data - https://coros.com/stories?kilian-jornet ► Analyzing Kilian Jornet’s Data to Help You Improve! - https://coros.com/stories?kilian-jornet ► Cost-Benefit Recovery Quadrant v3 by Peter Tierney: https://bit.ly/3Dcwnpn ► My 1st Extramilest Show with Kilian: https://bit.ly/extramilest-show-51 ► Maurten Drink Mix 320 - https://bit.ly/3BpVi7M ► Maurten - Gel 100 - https://bit.ly/3ts454S ► Maurten - Gel 100 Caf 100 - https://bit.ly/3RBwKhF ► Maurten Solid C 225 bar - https://bit.ly/3Rw9MIV ► COROS APEX Pro watch: https://amzn.to/3PToyIX ► Nnormal: https://www.nnormal.com/ ► Above the Clouds Book: https://amzn.to/3OTYYlH ► Training for the Uphill Athlete Book: https://amzn.to/3PWOcwd ► Athlete Climate Academy: https://bit.ly/3ROCFzM
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon 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.
FIND KILIAN JORNET HERE: ► Instagram: https://www.instagram.com/kilianjornet/ ► Strava: https://www.strava.com/pros/5452411 ► Twitter: https://twitter.com/kilianj ► YouTube: https://www.youtube.com/user/kilianjornet ► Website: https://www.kilianjornet.cat/
YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Podcast: https://extramilest.com/podcast/ ► Personal Best 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
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.
Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
🚨BIG GIVEAWAY!! I’m buying and giving away a pair of Nnormal shoes (when they launch) + a COROS APEX Pro + a box of 12 Maurten gels, prize pack valued at $550+. The same shoes, GPS watch and gels Kilian uses. To enter, subscribe to my YouTube channel and comment: what was your favorite takeaway, lesson or quote from this episode? 1 winners will be picked at random.🚨 | |||
| 07 Oct 2017 | #5: Mark Allen Interview on Heart Rate Training and Racing | 00:42:32 | |
A few years ago when I first started with Heart Rate Monitor training, I found out that 6 time Hawaii Ironman World Champion Mark Allen was able to run a 5:20 min mile pace aerobic, at a heart rate of only 155 beats per minute. This blew my mind and inspired me to change my approach to training and racing in the years to come. Mark Allen has worked very close with Dr. Phil Maffetone, one of my other favorite authors and coaches. I really look up to Mark’s accomplishments with 66 career victories in 96 starts, he is arguably the most successful triathlete in the history of the sport. He was voted “The Greatest Endurance Athlete of All Time” in a worldwide poll by ESPN. I’m always very curious how top performers approach training and racing, especially if it’s in line with my own approach of training smarter, not harder, training with a heart rate monitor, improving your aerobic base and your fat burning abilities, working on the connection between your body and your mind, and much more. Recently I sat down with Mark to dive into a variety of these subjects: • Mark’s first introduction to heart rate monitor training [2:12] • Seeing progression to a faster aerobic pace [3:00] • What is a fit soul is and how can athletes work on this? [5:49] • There is no perfect race, but you can race perfectly [10:40] • How to stay motivated to keep trying to win Ironman Hawaii after 6 defeats [11:40] • The battle to win first Ironman Hawaii in 1989 [13:24] • The ability to quiet your mind [18:25] • Switch in training from always hard to heart rate monitor [21:10] • Developing your fat burning aerobic engine [22:45] • Speedwork for different types of athletes [25:56] + [30:20] • Recommendations for strength training [28:06] • How to best spread workouts during your week? [32:45] • Mark Allen Coaching Programs [35:32] • Fit Soul Fit Body book and workshops [37:30] • Art of Competition book [38:00] • Advice for athletes looking to improve their performance [39:47] Links • Video of Mark Allen’s first win at Ironman Triathlon World Champion • Mark Allen Coaching • Fit Soul Fit Body, the book and seminars • Art of Competition, the book • Calculating your Maximum Aerobic Heart Rate Related Posts: • Interview with Phil Maffetone about HRM training, nutrition and recovery • Training for my first 100 mile run from Long Beach to San Diego • Running a Sub 3 Hour marathon with a Go Pro See Full Video Transcript Here Subscribe for the latest episodes and exclusive content
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| 16 Aug 2017 | #1: How to Overcome Challenges in Training, Racing and Life - with Charlie Engle | 01:09:31 | |
Charlie Engle is an endurance athlete, a father and a husband. He has completed several extreme endurance adventures, including a run across the Sahara Desert in Africa, 2 marathons a day for 111 days straight in extreme temperatures. In this episode of the Extramilest Podcast we discuss:
Charlie and I have a lot of passions in common from Running to Storm Chasing and many areas in between. His excitement for life is contagious and I hope you enjoy our conversation! SHOWNOTES
LINKS
PEOPLE MENTIONED
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| 24 Mar 2020 | #31: Dealing with Uncertainty and Limiting Stress | Gurpreet Gill | 01:07:43 | |
"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:
SHOW NOTES
FIND FLORIS GIERMAN HERE: | |||
| 23 Sep 2017 | #4: How to Qualify for the Boston Marathon with Bobby Barker | Marathon Running, Training and Racing Tips | 01:12:51 | |
Bobby Barker is a 41 year old marathon runner from Frisco, Texas. He has transformed in the past 5 years from couch potato to Boston Marathon Qualifier. A few weeks ago he ran a marathon PR of 26 minutes and qualified for the Boston Marathon with a time of 3 hours and 13 minutes! In this episode of The Extramilest Podcast, we discuss:
Bobby and I have experienced a lot of the same challenges and learnings as we strive to be the best versions of ourselves. I had a blast on this show and hope you enjoy our conversation! Show Notes
Links
Full Transcript here on The Extramilest blog Subscribe for the latest episodes, exclusive content and weekly giveaways at http://extramilest.com/subscribe
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| 01 Feb 2020 | #29: How To Run Fast and Reach Big Goals, with 2:49 marathoner Julianne Dickerson | 01:20:55 | |
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:
In our conversation Julianne shares many great insights that you can apply directly to your own training, racing and life. What was your favorite quote or takeaway from this episode? I would love to hear from you in the comments! --- Show notes:
Some of the topics discussed:
Find Julianne Dickerson here:
Find Floris Gierman here:
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| 17 Mar 2023 | #61: Trail Running Wisdom, With Trail Runner Nation Scott & Don | 01:13:53 | |
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
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:
YOU CAN FIND ME, FLORIS GIERMAN HERE:
LINKS AND TOOLS MENTIONED:
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.
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 | |||
| 28 Sep 2018 | #8 Dr. Phil Maffetone Round 2: MAF Training, Intervals, Ketosis, Fasting and More | 01:13:15 | |
Dr. Phil Maffetone has written over 20 books and 200 articles on the topics of endurance training, racing, nutrition, health and fitness. He has made a huge impact on me, my family and my friends. In today's follow up interview, we dive deep into contradicting views in nutrition, healthy vs unhealthy meats, ketosis, intermittent fasting, experimenting with nutrition during training and how to overcome frustrations with low HR training, best type of interval training and much more. Show notes • Improvements after training with a Heart Rate Monitor [3:30] • More awareness about health, but more unhealthy people than ever, huge disconnect [4:58] • Why so many people are addicted to sugars without realizing it and what you can do about this [10:45] • Why weening off Junk Food does not work. [14:12] • How the 2-week Test can help identify Carbohydrate Intolerance [14:12] • Dr. Maffetone's thoughts about the strong need for specific nutrients that come from animals [15.55] • Chicken is the worse meat you can eat but highest selling [18:33] • Healthy meat vs unhealthy meat [19:25] • Listening to your body, to how you really feel [22.45] • Dr. Maffetone's thoughts on ketosis and fasting [24.48] • Training your fat burning abilities [33.20] • Importance of experimenting with nutrition during training for race day [34:50] • Benefits of low heart training [42:20] • Why many athletes struggle with low heart rate training and what to do about this [46:00] • The social component of running apps like Strava [48.30] • How to create your own training schedule with self health management [50:15] • The type of speedwork and intervals Maffetone likes [54:25] • Importance of having fun during training and racing [58:10] • Listening to your body instead of to music [1:00:03] • Setting aside time to be disconnected and think [1:01:00] • Becoming aware of different types of stress and ways to lower your stress [1:03:20] • Dr. Maffetone's books about Training, Racing, Health and Fitness [1:06:40] • Improvements with MAF and marathon times by Floris [1:11:30] Full transcript of this podcast can be found on my Extramilest website at: https://wp.me/p8y4vy-Um
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| 30 Jun 2024 | From 3:51 to 3:24 Marathon, Training and Racing Tips by John B | 01:07:05 | |
Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. John Birtchet-Sharpe is a 55 year old runner and member of our Personal Best Running Coaching Program. Over the past 5 years he has improved from being overweight and out of shape, to running personal best times of 20 minutes and even qualifying for the Boston Marathon.
If you'd like to learn more about our Personal Best Running Coaching Program, check https://www.PBprogram.com/
Watch this full video on YouTube: https://youtu.be/_8f40TAjoxI
CHAPTERS:
FIND JOHN BIRtCHET-SHARPE HERE: ► Strava: https://www.strava.com/athletes/76038942 ► Instagram: https://www.instagram.com/johnbirtchet/
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon 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.
YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Our Personal Best Coaching Program: https://www.pbprogram.com/ ► Free Weekly Newsletter: https://extramilest.com/subscribe ► YouTube: https://www.youtube.com/florisgierman ► Strava: strava.com/athletes/1329785 ► Instagram: instagram.com/florisgierman ► Website: extramilest.com ► Website: pathprojects.com ► Podcast: 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 Personal Best 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 | |||
| 12 Sep 2019 | #22: Heart Rate Running, Nutrition and Mindsets with Zach Bitter | 01:12:45 | |
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: Products / videos / people mentioned
Show notes:
You can find me, Floris Gierman here:
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| 14 Jul 2023 | #69: MAF Low Heart Rate Success with Maria Lurenda Westergaard | 01:21:07 | |
Thanks to LMNT for sponsoring this episode! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase.
Maria Lurenda Westergaard is a runner, a Doctor of Medicine and member of our Personal Best Program. She shares her success with low heart rate training and improved health.
Watch this full interview on YouTube: https://youtu.be/i5TmvBfJp-Y
CHAPTERS: 00:00 Compare to yourself 02:38 Sponsor: LMNT 03:50 Welcome Maria! Running and background. 05:34 Relocating to Europe from the Philippines, Medical work, Boston Strong 09:05 Maybe I should run a marathon! 11:37 Early stages of Maria’s running journey 15:04 Developing as a runner, using your strengths to improve confidence 18:39 Comparison should be inspiring! 21:06 MAF improvements, data over time 23:40 Other forms of success 25:19 Health first, running performance will follow 27:39 Energy level after running, heart rate indicators 29:16 4 areas of tracking: stress, sleep, nutrition & strength 42:00 Benefits of data and journaling 43:48 Coffee and Floris’ upcoming Berlin Marathon 45:48 Valencia Marathon 51:00 Different types of runners, what really matters? 58:28 Health concerns, running with grief (Copenhagen & Guam) 1:05:00 Calm and low heart training, problem-solving while running 1:07:44 Lessons from low heart training journey, future goal: Marathon at 80! 1:14:00 Find out more about Maria 1:15:35 Closing thoughts
FIND MARIA HERE: ► Marathon at 80 (website) - https://marathonat80.com/
LINKS AND TOOLS MENTIONED ► Marathon at 80 (website) - https://marathonat80.com/ ► Dr. Stephen Seiler on 80/20 Training | Extramilest Show #50 - bit.ly/3pIOWx4 ► Lori Harder - https://loriharder.com/ ► Team Hoyt - https://teamhoyt.com/ ► Team Twin / Team Tvilling (Denmark)- https://denmark.dk/people-and-culture/team-twin ► Berlin Marathon - https://www.bmw-berlin-marathon.com/en/ ► Valencia Marathon- https://www.valenciaciudaddelrunning.com/en/marathon/maraton/ ► Copenhagen Marathon - https://copenhagenmarathon.dk/en/ ► Boston Marathon - https://www.baa.org/races/boston-marathon ► Continous Glucose Monitor- https://bit.ly/3Xebylh ($25 off with code FLO25)
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 box of LMNT Electrolyte Drink Mix. 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 August 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 | |||
| 27 Nov 2019 | #26: From Overweight To Sub 3 Hour Marathon with Jeroen-Pieter van der Vliet | 01:05:47 | |
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:
GEAR FLORIS USED IN THIS VIDEO:
SHOW NOTES:
YOU CAN FIND ME, FLORIS GIERMAN, HERE:
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| 31 Oct 2019 | #25: Danny Dreyer from Chi Running on Energy Efficiency, Injury Prevention and Intelligent Movement | 01:08:28 | |
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:
He is a really good runner himself and has successfully completed 43 ultra-marathons with podium finishes in 40 of these ultras. 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: SHOW NOTES:
YOU CAN FIND ME, FLORIS GIERMAN, HERE:
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| 24 Jul 2023 | #70: Heart Rate Variability (HRV) Training, with Marco Altini | 01:01:19 | |
Heart Rate Variability (HRV) provides insights to help you quantify stress, better balance training and lifestyle, and improve performance.
Marco Altini (PhD, MSc) has 50 publications+ and a few patents at the intersection between technology, health, and performance. He is the founder of HRV4Training (Heart Rate Variability), an app I use daily. He is also a data science advisor at Oura; a wearable ring and app to optimize how you sleep, workout and recover. He is also a strong non-elite runner!
Watch this full interview on YouTube: https://youtu.be/vvtU_IK8JkI
CHAPTERS: 00:00 HRV to handle load better 01:08 Sponsor: PATH projects and LMNT 2:34 Explaining Heart Rate Variability 6:30 How to measure HRV 16:06 Improving HRV 22:51 Sleep 23:37 Marco integrating HRV data into his own training 27:56 Breath work and breathing 36:04 HRV: guided versus dictated 41:24 Examples from Floris’ training 46:43 Tapering for events 51:08 Positive stress and the limitations of data 52:01 Developments in non-invasive wearables 54:58 Find out more about Marco 56:46 Closing thoughts
FIND MARCO HERE: ► Twitter - https://twitter.com/altini_marco ► Substack - https://marcoaltini.substack.com/ ► Instagram - https://www.instagram.com/altini_marco/ ► Website - https://www.marcoaltini.com/
LINKS AND TOOLS MENTIONED ► Website - https://www.hrv4training.com/ ► App (search) - HRV4Training ► Jason Koop podcast with Marco Altini - https://bit.ly/3q57cRp ► Oura ring - https://ouraring.com/ ► Josh Waitzkin website - https://www.joshwaitzkin.com/ ► Tim Ferriss website - https://tim.blog/ ► Joe Dispenza website - https://drjoedispenza.com/ ► Dr. Stephen Seiler on 80/20 Training | Extramilest Show #50 - https://bit.ly/3pIOWx4
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
Thanks to PATH projects and LMNT for sponsoring this episode! Visit PATHprojects.com/flo to learn more about my favorite apparel for training, racing and life. Also, head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase.
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 box of LMNT Electrolyte Drink Mix. 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 September 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 | |||
| 08 Jan 2021 | #44: Lessons From 60+ Years of Running with Walter Liniger | 01:17:28 | |
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:
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| 22 Mar 2025 | #97: Taylor Knibb’s Advice To Improve Your Running, Cycling and Swimming | 01:01:32 | |
Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Professional triathlete Taylor Knibb is a 3x Ironman 70.3 World Champion and Olympic silver medalist. We talk about the mindset, training, and recovery tools that keep her performing at the highest level. From working with movement specialist Lawrence Van Lingen to embracing a more intuitive approach with her new coach Dan Lorang, Taylor shares great insights for athletes at every level looking to grow stronger, healthier, and more in tune with their bodies.
Watch this full video on YouTube: https://youtu.be/YeKjFDLrjRY
CHAPTERS:
FIND TAYLOR KNIBB: ► Instagram - https://www.instagram.com/taylorknibb ► YouTube - https://www.youtube.com/@Taylor-Knibb
LINKS & TOOLS MENTIONED ► Lawrence van Lingen - https://www.instagram.com/lawrencevanlingen ► 4 Drills to Improve Your Running Form, with Lawrence - https://www.youtube.com/watch?v=X2MMqAvtcqI ► Flow rope - https://innerunnerstore.myshopify.com/ ► Running Improvements with Lawrence Van Lingen - https://youtu.be/zDJrNa-tO8c ► 6 Habits Every Runner Needs with Dr Rangan - https://youtu.be/mF0CCpy3Dzo ► Courtney Dauwalter Advice to Improve Running: https://youtu.be/OTgwIEAN3B4 ► Training and Racing with Mark Allen - https://youtu.be/YlBUJTIggyA ► Function - https://functionhealth.com/FLORIS
YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Our Personal Best Coaching Program: https://www.pbprogram.com/ ► Free Weekly Running Newsletter: https://extramilest.com/subscribe ► 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/flo ► Podcast: https://extramilest.com/podcast/
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 Personal Best 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 | |||
| 22 Nov 2022 | #54: Ryan Hall on Strength Training for Runners | 01:04:41 | |
Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Ryan Hall is the fastest American to run a marathon in 2:04:58 and half marathon in 59:43. After retiring from pro running, Ryan took up weightlifting & running coaching. Watch the full YouTube interview at https://youtu.be/5EugD_uoBzw
CHAPTERS:
Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT ABOUT RYAN HALL: Ryan Hall is the fastest American to run a marathon, in 2:04:58 (in 2011) and half marathon, in 59:43 (2007). That’s a half marathon pace of 4:33 min / mile or 2:50 min / km. This interview took place in Flagstaff, Arizona, where he lives with his wife; professional American distance runner Sarah Hall, and their four children. After retiring from professional running in 2016, Ryan took up weightlifting and significantly increased in size, from 58G / 127lbs to (at time of recording) 85KG / 187lbs. He runs his own running coaching program and coaches recreational to elite runners. FIND RYAN HALL HERE:
YOU CAN FIND ME, FLORIS GIERMAN HERE:
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. Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT | |||
| 20 Dec 2023 | #79: 80/20 Training to Race Faster, Round 2. Matt Fitzgerald and Ryan Whited | 00:58:13 | |
Thanks to LMNT for sponsoring this video! Head to https://drinklmnt.com/flo to get your free sample pack with any purchase. Today a follow up conversation about 80/20 running, low heart rate training, high intensity running and pain management. Matt Fitzgerald is an acclaimed endurance sports author, coach, and nutritionist. His many books include 80/20 Running, The Comeback Quotient, and On Pace. Ryan Whited is a personal trainer, an elite climber, and the founder of Paragon Athletics Gym.
Matt and Ryan co-authored a new book titled - Pain and Performance, with several eye opening learnings and takeaways.
Watch the full video on YouTube here: https://youtu.be/mZNVcdV6u2g
CHAPTERS:
LINKS & TOOLS MENTIONED
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon 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.
FIND OUT MORE ABOUT MATT HERE:
FIND OUT MORE ABOUT RYAN HERE:
YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:
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 Personal Best 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
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| 26 May 2023 | #66: Run Longer, Go Further! With Chris Hauth | 01:15:55 | |
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.
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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.
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[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
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FIND CHRIS HAUTH HERE:
Website: https://www.aimpcoaching.com
Twitter: https://twitter.com/aimpcoach
Instagram: https://www.instagram.com/aimpcoach
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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
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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.
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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 | |||
| 13 Oct 2023 | #75: Massive Running Improvements, 5:00 to 3:47 Marathon, with Todd Marentette | 01:08:03 | |
Thanks to LMNT for sponsoring this video! Head to https://drinklmnt.com/flo to get your free sample pack with any purchase. Todd Marentette is a 46-year-old athlete from Ontario, Canada. He went from around 250 lbs/113kg, to finishing 12 marathons. We discuss low heart rate training and his race lessons learned. Watch the full video on YouTube here: https://youtu.be/05QUrjPVN6Q
CHAPTERS:
FIND TODD MARENTETTE HERE:
LINKS & TOOLS MENTIONED:
YOU CAN FIND ME, FLORIS GIERMAN HERE:
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
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| 17 Oct 2019 | #24: Qualify for the Boston Marathon at Any Age, with Jeffrey Silver | 01:24:15 | |
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:
SHOW NOTES:
YOU CAN FIND ME, FLORIS GIERMAN, HERE: | |||
| 16 May 2019 | #18: Dr. Mark Cucuzzella on MAF HR Training, Running Form & Injury Prevention | 01:01:06 | |
"If you finish a training run and you don’t feel you can do it again, you are probably running too fast" - Dr. Mark Cucuzzella Today’s episode of the Extramilest show is a big one. Dr Mark Cucuzzella is one of the most productive, yet busiest guys I know with an impressive and diverse background:
His work has been features in media outlets such as New York Times, NPR, Outside Magazine, Runners World and many other medical and media outlets. In this episode we take a deep dive into:
I am giving away a copy of Dr Mark’s book Run for Your Life. To enter, I would love to hear from you in the comments on YouTube: what was your favorite quote or takeaway from this episode? Enjoy my conversation with Dr. Mark Cucuzzella! LINKS
SHOW NOTES
You can find me, Floris Gierman here:
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| 15 Sep 2023 | #73: Mental Health Struggles Of Athletes: Coping Strategies for Success | 01:07:36 | |
Thanks to LMNT for sponsoring this video! Head to https://drinklmnt.com/FLO to get your free sample pack with any purchase.
Jennifer Schmidt helps active people navigate their mental health challenges towards wellness. She is a Recreation Therapist and Functional Medicine Certified Health Coach, taking athletes mental health beyond exercise. Watch this full interview on YouTube: https://youtu.be/SrG9dn2ADp0
CHAPTERS:
FIND JENNIFER SCHMIDT HERE: ► Instagram - https://www.instagram.com/ignitehealthcoaching ► Website - www.igniteyourhealth.ca ► Weekly Newsletter - https://www.igniteyourhealth.ca/mental-health-pb/
LINKS & TOOLS ► Wim Hof on Extramilest Show https://youtu.be/6-WVAsie2oA
YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Podcast: https://extramilest.com/podcast ► My Running Coaching 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 $100 gift card to PATH projects. 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 November 30th from the YouTube comments.
To learn more about our running coaching program, from 5k to marathons and ultra distances, for beginners, intermediate and advanced runners, visit https://www.pbprogram.com | |||
| 03 Feb 2023 | #58: How to run healthy & strong, with Dr. Mark Cucuzzella (2:24 marathoner) | 01:15:58 | |
Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Dr. Mark Cucuzzella has a marathon PB of 2 hours 24 minutes and ran Boston 30 times. He is a doctor, an author and professor of family medicine at West Virginia School of Medicine. He is also a Lieutenant Colonel in the Airforce Reserves, designing programs to reduce running injuries in military personnel. Watch the full YouTube interview at https://youtu.be/C8rxNRDPMCI
CHAPTERS:
Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
ABOUT DR MARK CUCUZZELLA: Dr. Mark Cucuzzella has ran the Boston Marathon 25 times and has a Personal Best of 2:24 in the marathon. For 30 years he has run a sub 3-hour marathon. He is a doctor, author of the book Run For Your Life and professor of family medicine at West Virginia School of Medicine. Dr. Mark is also a Lieutenant Colonel in the Airforce Reserves, designing programs to reduce running injuries in military personnel. He own the Nation's first natural footwear store Two Rivers Treads and organizes running events to promote a healthier lifestyle.
LINKS AND TOOLS MENTIONED:
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.
PODCASTS MENTIONED:
FIND DR. MARK CUCUZZELLA HERE:
YOU CAN FIND ME, FLORIS GIERMAN HERE:
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
Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase. What was your favorite lesson, quote or takeaway from this episode? | |||
| 30 Oct 2020 | #39: Improve Your Running and Health with Dr. Phil Maffetone | 01:17:20 | |
Watch the full video here: https://youtu.be/DyE2J5pcWcA In this show, we welcome back Dr. Phil Maffetone. Many listeners to the podcast are already familiar with his work. He is a recognized researcher, coach and clinician in the area of food and nutrition, exercise, sports medicine and biofeedback. He is also the author of more than 20 books, including the first on heart rate monitor training in the early 1980’s. We discuss changes, challenges and uncertainty for most runners in 2020, 2021 and beyond. We also dive into people who have made a big impact on our lives and development, among other things:
Hope you enjoy this conversation with Dr. Phil Maffetone! 🚨 Enter for a chance to win 1 of 3 of the Pyrenees hooded running shirts by PATH projects. This is my favorite running shirt for fall, winter and cold spring morning runs with a GPS watch slot, hand warmers and a snorkel hood. The most comfortable running shirt you would never want to take off. 3 lucky winners will win and you can enter at PATHprojects.com/flo What was your favorite quote or takeaway from this episode? I would love to hear from you in the comments on YouTube. Dr. Phil Maffetone tools and resources:
You can find me, Floris Gierman, here:
--- Read all detailed show notes at: https://extramilest.com/39 Hope you enjoy this conversation with Dr. Phil Maffetone | |||
| 03 Apr 2025 | #98: Rethink Your Training with Lawrence van Lingen & Taylor Knibb | 01:31:23 | |
Movement specialist Lawrence van Lingen is back on The Extramilest Show, together with professional triathlete Taylor Knibb, 3x Ironman 70.3 World Champion and Olympic silver medalist. On this episode, I step out of the host seat and hand it over to two remarkable guests for an unscripted, deeply personal conversation about their working relationship and what it takes to succeed at the highest levels.
Watch this full video on YouTube: https://youtu.be/soC5HDOs_2E
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FIND TAYLOR KNIBB: ► Instagram - https://www.instagram.com/taylorknibb ► YouTube - https://www.youtube.com/@Taylor-Knibb
FIND LAWRENCE VAN LINGEN: ► Website: https://www.lawrencevanlingen.com/ ► Instagram: https://instagram.com/lawrencevanlingen
LINKS & TOOLS MENTIONED: ► Flow rope - https://innerunnerstore.myshopify.com/ ► Extramilest Show 80 with Lawrence van Lingen - https://youtu.be/zDJrNa-tO8c?si=LtgrgFe6uGS7L-b2 ► Extramilest Show 97 with Taylor Knibb - https://youtu.be/YeKjFDLrjRY?si=pecXUmlMZS0o28zV ► 4 Drills to Improve Your Running Form with Lawrence - https://youtu.be/X2MMqAvtcqI?si=V5pNk0RUKJ4jSOUq
YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Our Personal Best Coaching Program: https://www.pbprogram.com/ ► Free Weekly Running Newsletter: https://extramilest.com/subscribe ► YouTube: https://www.youtube.com/florisgierman ► Strava: https://www.strava.com/athletes/1329785 ► Instagram: https://www.instagram.com/florisgierman ► Extramilest: https://extramilest.com/ ► Path Projects: https://pathprojects.com/flo ► Podcast: https://extramilest.com/podcast/
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 Personal Best 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 | |||
| 12 Dec 2024 | #92: How to Crush MAF Low Heart Rate Training with William Barth | 01:03:36 | |
Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. William Bart, a passionate recreational runner, Boston Marathon qualifier, and advocate for mindful training, shares his transformation from frequent injuries to embracing low heart rate running, and finding joy in consistency and intentional living. In this conversation, we discuss:
If you'd like to learn more about the Personal Best Running coaching program, check https://www.PBprogram.com/
Watch this full video on YouTube: https://youtu.be/SrI6GmzAAy4
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LINKS & TOOLS MENTIONED ► Download the Free PDF Low Heart Rate Training Guide: https://extramilest.com/subscribe/ ► Precision Fuel Gels 15% Off Code FLO15: https://visit.pfandh.com/FLO15 ► Andy Wheatcroft's advice: https://youtu.be/IIGKMA3b8dc?si=p69Nrvu7OWIZiXqg ► Low Heart Rate Training Guide: https://youtu.be/taO8kKsx448?si=yEqeXp4XkvqvSSbl
FIND WILLIAM BARTH HERE: ► Strava: https://www.strava.com/athletes/47813247
YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Our Personal Best Coaching Program that William is part of: https://www.pbprogram.com/ ► Free Weekly Running Newsletter: https://extramilest.com/subscribe ► 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/flo ► Podcast: https://extramilest.com/podcast/
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 Personal Best 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 | |||
| 31 Dec 2023 | #80: Transform Your Running, with Lawrence van Lingen | 01:26:57 | |
This is my favorite podcast episode I recorded this year, if not ever... Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Lawrence Van Lingen is a running specialist from South Africa, who is gaining a lot of attention in the endurance space. He has worked with elite athletes such as Jan Frodeno and Taylor Knibb. Lawrence is a close friend and he has helped improve my running and health in a variety of different ways.
If you would like to learn more about Lawrence’s movement programs, check out https://www.innerunner.com
Watch the full video on YouTube here: https://youtu.be/zDJrNa-tO8c
CHAPTERS:
LINKS & TOOLS MENTIONED
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon 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.
FIND OUT MORE ABOUT LAWRENCE HERE:
YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:
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 Personal Best 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 | |||
| 26 Apr 2019 | #17: Heart Rate Training with 2:21 Marathoner Jason Cherriman | 01:24:52 | |
“Consistency first, volume second, and maybe some more specific workouts if necessary. That gets phenomenal results, you don’t stress your body too much, the results you get from building your aerobic engine are significant" - Jason Cherriman Jason Cherriman (Strava) is a 38 year old elite runner from Leeds in the UK. His current marathon PB is 2:21 and he is trying to break 2:20 at the London Marathon this Sunday! A recent podcast guest Jonathan Walton brought up Jason’s website Running Obsessive and I was blown away by the detail and thought he puts into his training and publicly shares for others to learn from. In today’s Extramilest Show, he shares many recommendations for marathoners of different levels who are looking to improve. We take a deep dive into heart rate training, aerobic development, measuring various data points, heat training, tapering and much more. Some background stats on Jason:
I learned a lot on today’s episode and made a lot of notes for my own upcoming training blocks. I would love to hear from you, what was the one key takeaway for you from this show. Please let me know in the comments! SHOW NOTES
LINKS:
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| 27 Feb 2025 | #96: How Eric Floberg Cut 86 Minutes – 3:59 to 2:33 Marathon | 01:08:35 | |
Thanks to Function Health for sponsoring this video! Try Function and skip the waitlist using my link https://www.functionhealth.com/FLORIS Eric Floberg shares how he improved by 86 minutes in his marathon time. He is a dedicated marathoner, content creator, and father of four. We dive into race pacing and fueling strategies to incorporating strength training and balancing high-mileage training with family life.
Watch this full video on YouTube: https://youtu.be/TBCA51syFmk
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Function Health is an all-in-one health platform that starts with over 100 advanced lab tests covering your entire body—heart, hormones, liver, kidneys, thyroid, autoimmunity, cancer signals, toxins, nutrients, and more. Function currently has a waitlist, but they are offering my audience the chance to skip it. Go to https://functionhealth.com/FLORIS to skip the waitlist!
FIND ERIC HERE: ► Strava - https://www.strava.com/athletes/47020978 ► Youtube (Floberg Runs) - https://www.youtube.com/@flobergruns ► Youtube (Eric Floberg) - https://www.youtube.com/@ericfloberg ► IG (Floberg Runs) - https://www.instagram.com/floberg.runs/ ► IG (Eric Floberg) - https://www.instagram.com/eric.floberg/ ► Patreon - https://www.patreon.com/FlobergCoaches ► Website - https://www.ericfloberg.co/
LINKS & TOOLS MENTIONED ► Function - https://functionhealth.com/FLORIS ► Path Projects - https://pathprojects.com ► Jeff Cunningham: https://www.instagram.com/cunninghamrunning ► Ryan Hall - https://www.youtube.com/watch?v=5EugD_uoBzw ► Pfitzinger's "Advanced Marathoning": https://amzn.to/4178Y36 ► Nick Bare & BPN Nutrition: https://www.bareperformancenutrition.com
YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Our Personal Best Coaching Program that Daniel is part of: https://www.pbprogram.com/ ► Free Weekly Running Newsletter: https://extramilest.com/subscribe ► 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/flo ► Podcast: https://extramilest.com/podcast/
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 Personal Best 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 | |||
| 22 Feb 2019 | #13: How to Run a Faster Marathon with Bill Callahan | 01:10:37 | |
In the Extramilest Show I interview a variety of people that go in extra mile in different aspects of their life. From runners and endurance athletes of all different levels, to coaches like Dr. Phil Maffetone and health gurus with many world records like The Iceman Wim Hof. In this episode I Interview Bill Callahan, he lives in the middle of New York. He works a full time job, he has 2 young kids aged 2 and wife and a wife in grad school. Still he is able to run 50 to 60 miles per week in the evenings and weekends. So far he has improved from 3:40 to 2:53 with more training volume, low HR training and more racing experience. In today’s episode we take a deep dive into his training and racing experience with a ton of great info on how to become a stronger, faster, healthier athlete. Bill and I had a lot of fun recording this. Hope you enjoy today’s episode!
SHOW NOTES
Bill's Strava: https://www.strava.com/athletes/14456219 I would love to hear from you. What was your favorite lesson or topic from this conversation. Please let me know in the comments. Follow me, Floris Gierman online:
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| 18 Dec 2018 | Wim Hof on Improving Your Performance | 00:48:39 | |
"We are able to perform so much better if we are connected to the debt of the bio-chemistry" - Wim Hof Today’s guest is the legendary "Iceman", Wim Hof. He has accomplished a number of extraordinary achievements, including 26 Guinness World Records. He has trained a lot to control his breathing, heart rate and blood circulation and he can withstand extreme cold and hot temperatures. He has trained others to achieve the same effect, with minimal training. He teaches his Wim Hof Method to people all over the world, to control their bodies and achieve extraordinary things. This method consists of 3 pillars: Cold Exposure, Breathing Techniques and Mindset. I have been using his approach with cold showers, ice baths, deep breathing and visualization for several years now and have noticed significant benefits. In today’s episode we dive into many topics:
Full show notes with links on my site www.extramilest.com/wimhof
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| 30 Sep 2023 | #74: Breathing Hacks To Supercharge Your Performance, with Kasper van der Meulen | 01:11:23 | |
Thanks to LMNT for sponsoring this video! Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase.
Kasper van der Meulen is a renowned author, speaker, and expert in the fields of human performance, mindfulness, and breathwork. He has worked with many elite athletes, special operators and other high performers.
Watch this full interview on YouTube: https://youtu.be/sY46A5AIhzs
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Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon 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.
FIND KASPER VAN DER MEULEN HERE Kasper is also the founder of Breathwork Masterclass, to become a Certified Masterful BreathCoach. ► Website: https://breathworkmasterclass.com/ ► Instagram: (kaspersfocus) https://www.instagram.com/kaspersfocus/
LINKS & TOOLS MENTIONED ► My Berlin Marathon Race Video: https://www.youtube.com/watch?v=1ZIUBaAXIoo ► Mindlift (book) by Kasper Van Der Meulen https://amzn.to/469DVoC ► Scott Jurek books https://amzn.to/3ZEg4Ls ► Lawrence Van Lingen – YouTube https://bit.ly/46wNv4v ► Breathing for Warriors (book) by Belisa Vranich https://amzn.to/3LIfqXs
EXTRAMILEST SHOWS MENTIONED: ► Dr. Phil Maffetone on Training Your Brain #68 - https://www.youtube.com/watch?v=QfUCQ-LQeYo ► Kilian Jornet’s Advice to Race Faster, For Non-Elites #51 - https://www.youtube.com/watch?v=OJZO-t6O5Bk ► Shut Your Mouth for Running and Health, with Patrick McKeown #30 - https://www.youtube.com/watch?v=D1JMP_-zoEY
YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Podcast: https://extramilest.com/podcast/ ► Personal Best 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
MORE ABOUT KASPER VAN DER MEULEN: Kasper van der Meulen is a highly respected figure in the realms of human performance, mindfulness, and breathwork. With a strong academic foundation in neuroscience and an unwavering commitment to exploring the boundless capacities of the human psyche and physiology, Kasper has devoted his professional journey to assisting individuals in realizing their fullest potential and cultivating healthier, more enriching existences. Through an array of mediums such as authored works, educational seminars, and keynote addresses, Kasper disseminates practical methodologies and profound insights, which originate from his extensive research endeavors and personal encounters. His primary focus frequently revolves around harnessing the transformative capabilities of breathwork and mindfulness techniques to optimize mental and physical well-being, bolster concentration and efficiency, and nurture resilience in the face of life's formidable trials. Kasper van der Meulen's comprehensive strategy for enhancing human potential has solidified his status as a leading authority within the sphere of personal development. His enduring mission is to motivate and empower individuals across the globe, encouraging them to tap into their innate potential and embark on more conscious, purpose-driven paths in life.
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
🚨 GIVEAWAY!! Win a $100 gift card to PATH projects. 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 November 30th from the YouTube comments. | |||
| 30 Nov 2023 | #78: Transform Your Runs, Join a Crew, with Liam Lonsdale | 01:00:48 | |
Thanks to LMNT for sponsoring this video! Head to https://drinklmnt.com/flo to get your free sample pack with any purchase.
Liam Lonsdale is a professional photographer, trail runner and father of 2 young kids. He is sponsored athlete by brands like Speedland footwear and PATH projects and he is one of the main guys behind The Bandits, a running crew in Oakland, California.
We talk about advise for runners looking to connect more with others, how to find a running crew near you, or how to start one. We cover running equipment, and overcoming challenges in training, racing and life.
Watch the full video on YouTube here: https://youtu.be/pSo7Uq2SSfo
Chapters:
FIND LIAM LONSDALE HERE:
LINKS & TOOLS MENTIONED:
YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:
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 Personal Best 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 | |||
| 14 May 2020 | #34: Cracking Sub 3 at Boston 2020 Virtually, with Duc Trần | 01:19:45 | |
“I was holding on to a light pole, because with every movement I would cramp. Literally my ear was cramping.” - Duc Trần This full video interview with running clips is on YouTube at https://youtu.be/f8hbzN6v_8I Duc Trần (Strava) doesn’t seem to do things by halves. From entering his first triathlon and first marathon within an Ironman competition, to a full-on CrossFit background, he had made great gains indeed. However, through injury and feeling broken at the end of events, Duc researched and discovered MAF training and subsequently enrolled in the Marathon PR Program. When the Boston Marathon 2020 was postponed, Duc decided to try to crack a sub 3 hour marathon by running a solo marathon. Floris joined him to document his journey. In this conversation we take a deep dive into his marathon training and how he was finally able to run his first Sub 3 Hour marathon. Hope you enjoy this conversation with Duc! --- IS THE MARATHON PR PROGRAM RIGHT FOR YOU? I just added 15 new video stories from members of the Marathon PR Program. You can learn their lessons, their challenges, takeaways and incredible improvements here: https://extramilest.com/marathon/ There has never been a better time to become a stronger, healthier and happier athlete. Watch this quick video and join the movement today as a Marathon PR Member. --- FIND DUC TRAN ON STRAVA: https://www.strava.com/athletes/21836302 Links and tools mentioned:
FIND FLORIS GIERMAN HERE:
FOR ALL SHOW NOTES: https://www.extramilest.com/34 | |||
| 30 May 2019 | #19: From 5 Hour Marathon to Sub 3, with Michael Ovens | 00:52:51 | |
In today’s podcast I talk to Michael Ovens (Strava), a 41 year old runner from Jersey in the UK. So far he improved from a 5 hour 15 marathon down to 3 hour 18 marathon, with his eyes set on Sub 3 marathon goal next. I am convinced he will reach this goal as well.
I really like how honest Michael was in this conversation. We all learn from our training and racing mistakes and in today’s episode Michael shares several of his painful mistakes and ups and downs in training, starting with his five hour marathon. He hit the wall so hard that he thought he got hit by a bus, several great stories there. This made him relook at his entire approach to training and racing.
He is now feeling so much better about his training and nutrition with reduced stress levels. We dive deep into a variety of topics around his training, MAF and low HR, nutrition, racing and more.
Many members in the Extramilest Facebook group submitted questions for this podcast, so thanks everyone for your great input!
This week I’m giving away a copy of Dr. Phil Maffetone’s Big Book of Endurance Training and Racing. To enter, let me know one takeaway from this conversation in the comments on this YouTube video.
Enjoy my conversation with Michael Ovens.
Show notes
Links
Special shoutout
Thanks to everyone in the Extramilest Facebook group for submitting their questions. Thank you Mariano Uberti, Brian Ballard, Marc Copeland, Darren Rutgers, Rishi Sareen, Brandon Rose, Andy Sullivan, Vincent Cheah, Nicolas Garcia, Prashant Fadnavis, Dan Aupperlee, Dave Lee, Dave Lee, Saeed Khan, Blair Margot, Johan Sandgren, Rishi Sareen, Darren Rutgers and Morgan Pettersson Links
Special shoutout
Thanks to everyone in the Extramilest Facebook group for submitting their questions. Thank you Mariano Uberti, Brian Ballard, Marc Copeland, Darren Rutgers, Rishi Sareen, Brandon Rose, Andy Sullivan, Vincent Cheah, Nicolas Garcia, Prashant Fadnavis, Dan Aupperlee, Dave Lee, Dave Lee, Saeed Khan, Blair Margot, Johan Sandgren, Rishi Sareen, Darren Rutgers and Morgan Pettersson. You might also enjoy:
You can find me, Floris Gierman here:
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| 02 Aug 2022 | #51: Kilian Jornet's Advice to Improve Your Running | 00:57:55 | |
Kilian Jornet is the greatest mountain and ultra runner of all time. We discuss how runners of all levels can improve in training and racing. This applies to trail, ultra, mountain and road running. Full YouTube interview: https://youtu.be/OJZO-t6O5Bk
Chapters:
Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
LINKS AND TOOLS MENTIONED: ► Above the Clouds Book: https://amzn.to/3OTYYlH ► Training for the Uphill Athlete Book: https://amzn.to/3PWOcwd ► Nnormal: https://www.nnormal.com/ ► COROS APEX Pro watch: https://amzn.to/3PToyIX ► Extramilest Show with Eliud Kipchoge on Running Advice: https://extramilest.com/47 ► Extramilest Show with Patrick McKeown on Breathing Techniques: https://extramilest.com/30 ► Extramilest Show with Wim Hof on Breathing Techniques: https://extramilest.com/wimhof Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon 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.
FIND KILIAN JORNET HERE: ► Instagram: https://www.instagram.com/kilianjornet/ ► Strava: https://www.strava.com/pros/5452411 ► Twitter: https://twitter.com/kilianj ► YouTube: https://www.youtube.com/user/kilianjornet ► Website: https://www.kilianjornet.cat/
YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Podcast: https://extramilest.com/podcast/ ► Personal Best 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
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.
Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
🚨BIG GIVEAWAY!! I’m buying and giving away a COROS APEX Pro, valued at $399. The same Multisport GPS Watch Kilian uses. To enter, subscribe to my channel and comment below: what was your favorite takeaway, lesson or quote from this episode? 1 winners will be picked at random.🚨 | |||
| 30 Sep 2024 | #88: Courtney Dauwalter's Advice to Improve Your Running | 00:57:06 | |
Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. In this episode I chat with one of the greatest ultra runners of all time, Courtney Dauwalter. Known for her unmatched endurance, grit, and pure joy for the sport, Courtney shares insights from her incredible journey, including winning the Western States 100, Hardrock 100, and UTMB—all within nine weeks. We dive deep into her approach to training, balancing ambition with rest, and how to embrace discomfort while keeping it fun.
If you'd like to learn more about my Personal Best Running coaching program, check https://www.PBprogram.com/
Watch this full video on YouTube: https://youtu.be/OTgwIEAN3B4
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FIND COURTNEY HERE: ► Website: https://www.courtneydauwalter.com/ ► Instagram: https://www.instagram.com/courtneydauwalter/
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon 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.
LINKS & TOOLS MENTIONED ► Solomon: salomon.com ► The Feed: thefeed.com ► Tailwind Nutrition: tailwindnutrition.com ► Kodiak Cakes: kodiakcakes.com ► SunGod Sunglasses: sungod.co ► Injinji Toe Socks: injinji.com ► Suunto Watches: suunto.com ► Leki Poles: leki.com ► Petzl Headlamps: petzl.com ► Squirrel's Nut Butter: squirrelsnutbutter.com
YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Podcast: https://extramilest.com/podcast/ ► Personal Best 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
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
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
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| 30 Aug 2024 | #87: How to Sleep Better, Starting Today | Matteo Franceschetti | 00:50:45 | |
Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase.
Matteo Franceschetti, is the co-founder and CEO of Eight Sleep. In this episode discover how to sleep like a pro. Matteo shares tips and protocols to help you sleep deeper and wake up refreshed. These insights that can transform your nights and boost your training, racing and daily life!
If you'd like to learn more about my Personal Best Running coaching program, check https://www.PBprogram.com/
Watch this full video on YouTube: https://youtu.be/xHA6vcxqchM?si=zF38YCsyuY5i6a_x
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FIND MATTEO FRANCESCHETTI HERE: ► Twitter: https://x.com/m_franceschetti ► Eight Sleep website. Get $350 off at https://refer.eight.sl/pw3e46cg
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Affiliate I earn a commission 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.
LINKS & TOOLS MENTIONED: ► Eight Sleep website. Get $350 off at https://refer.eight.sl/pw3e46cg ► Philips Hue Dim Lights: https://a.co/d/6eKuAY3 ► Plunge Cold Tub, recently I upgraded to this ice bath. Get $500 off: https://plunge.pxf.io/Nkg9EV ► Blue Light Blocking Glasses: https://www.amazon.com/s?k=blue+light+blocking+glasses ► Blackout Curtains: https://www.amazon.com/s?k=blackout+curtains ► Sauna: https://www.sunlighten.com/ ► CBT-I (Cognitive Behavioral Therapy for Insomnia): https://tinyurl.com/4u457hxy
YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Our Personal Best Coaching Program: https://www.pbprogram.com/ ► Free Weekly Newsletter: https://extramilest.com/subscribe ► YouTube: https://www.youtube.com/florisgierman ► Strava: strava.com/athletes/1329785 ► Instagram: instagram.com/florisgierman ► Website: extramilest.com ► Website: pathprojects.com ► Podcast: 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 Personal Best 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 | |||
| 20 Nov 2021 | #48: Achieve Your Goals, with Sally McRae | 01:14:29 | |
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:
"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/ | |||
| 12 Aug 2020 | #36: How to Run Longer, with Albert Shank | 01:04:17 | |
Full video is available here: https://youtu.be/v9JNb3RavLM Albert Shank (https://www.strava.com/athletes/26803675) has 25+ years of running experience. He has learned many things over the years about ways to become a stronger, healthier and happier athlete. Recently he celebrated his 52nd birthday by running 52km in the Grand Canyon, pure joy. In this conversation we discuss many of his learnings and experiences with running over the years:
All show notes: https://extramilest.com/36 I'm hiring a video / podcast editor for the Extramilest Show. Learn more and apply at https://extramilest.com/editor FIND ALBERT SHANK HERE:
FIND ME, FLORIS GIERMAN HERE:
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| 20 Dec 2019 | #27: No Pain All Gain with Amelia Vrabel | 01:19:42 | |
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:
Links and tools mentioned:
Show notes:
Connect with me, Floris Gierman here:
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| 27 Apr 2024 | #82: How To Crush MAF Low Heart Rate Training with Scott Frye | 01:00:19 | |
Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Scott Frye is a Board Certified Athletic Trainer and Corrective Exercise Specialist. He is also a coach and community manager in our Personal Best Running Coaching Program.
In this conversation, we discuss:
If you'd like to learn more about the Personal Best Running coaching program, check https://www.PBprogram.com/
Watch this full video on YouTube: https://youtu.be/T96Ch2wgUao
CHAPTERS:
LINKS & TOOLS MENTIONED ► Personal Best Program: https://www.pbprogram.com ► Health Span (book) by David Sinclair: https://amzn.to/49V9W4S ► Normatec compression boots: https://amzn.to/3QhWr8w
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon 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.
FIND SCOTT FRYE HERE: ► Instagram: https://www.instagram.com/run4fryes ► Strava: https://www.strava.com/athletes/89685446
YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Our Personal Best Coaching Program: www.pbprogram.com ► Free Weekly Newsletter: https://extramilest.com/subscribe ► YouTube: https://www.youtube.com/florisgierman ► Strava: strava.com/athletes/1329785 ► Instagram: instagram.com/florisgierman ► Website: extramilest.com ► Website: pathprojects.com ► Podcast: extramilest.com/podcast/
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 Personal Best 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 | |||
| 28 Feb 2024 | #81: Strength Training for Runners with Kyle Long | 00:52:45 | |
Strength coach Kyle Long discuss a many strength topics, such as: When and how to perform the right strength training for runners, Strategies for consistency with strength training, Common mistakes with strength training that runners make, and much more... Want additional help in your strength training or ultra endurance training and racing? Hit up Kyle on IG @100milekyle or email kylelongfitness@gmail.com Watch this full video on YouTube: https://www.youtube.com/watch?v=DPu3kecBih0
Get 10% off your first order of Precision Fuel and Hydration. I’ve been using their PF30 energy gels for about 18 months, with and without caffeine. I use them for all of my races and longer training runs, including for Tokyo and London. The PF 30 gel is the most efficient way to get 30g of carbohydrate / 120 calories into your system fast. Their gels have a very mild, neutral taste, something I like to reduce flavour fatigue during longer efforts.
LINKS & TOOLS MENTIONED
YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:
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 Personal Best 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 | |||
| 30 Jul 2024 | #86: Floris Gierman Solo Episode | Powerful Lessons for Improving Training, Racing & Life. | 00:47:07 | |
Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Host Floris Gierman gives a personal update on his training, racing, and life over the past 12 months, with a reset after completing the 6 World Major Marathons. He shares his insights, experiences, lessons learned and next steps from here.
Watch this full video on YouTube: https://youtu.be/z4gTLScpR48
Chapters: 00:00 - Why flexibility in training is key 01:20 - Update and recap on personal training, racing, and life 06:19 - Thanks for the sponsor LMNT 07:44- Strength training, finding joy in different activities 19:45 - Mental and physical benefits of cross-training and intuitive running 26:10 - The 5 Regrets of the Dying 27:21 - Importance of self-kindness and living a true life 28:56 - Flexibility and adaptability in training 32:00 - Your ability to focus and recover well 38:14 - Book update and writing process 41:45 - Final thoughts and encouragement
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon 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.
YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Our Personal Best Coaching Program: https://www.pbprogram.com/ ► Free Weekly Newsletter: https://extramilest.com/subscribe ► YouTube: https://www.youtube.com/florisgierman ► Strava: strava.com/athletes/1329785 ► Instagram: instagram.com/florisgierman ► Website: extramilest.com ► Website: pathprojects.com ► Podcast: 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 Personal Best 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 | |||
| 20 Dec 2022 | #57: How to Improve As A Runner, 4:53 to 3:33 Marathon at age 63, with Andrea Hudson | MAF Training | 00:57:48 | |
Andrea Hudson is a 63 year old runner and family nurse practitioner. In this conversation we discuss how she was able to bring her marathon times down from close to 5 hours to a new PB of 3:33, at the 2022 Berlin Marathon.
Andrea has been a member of our Personal Best running coaching program since 2020. To find out more about our running coaching program, go to PBprogram.com
Watch the full video on my YouTube channel at https://youtu.be/LC3Y64lK1TI
I hope you enjoy my conversation with Andrea Hudson.
Chapters:
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn a small commission 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. .
. YOU CAN FIND ANDREA HUDSON HERE:
. YOU CAN FIND ME, FLORIS GIERMAN HERE:
. 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
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| 08 Mar 2019 | #14: Running 7 Marathon in 7 Days on 7 Continents with Greg Nance | 00:52:43 | |
“Take the leap! In life a lot of our biggest goals, the ones that are really out there, will push us to become the best version of ourselves. Identify what is that next level for you, what excited you and makes you feel alive. Take the leap and start before you are ready. All of us are closer to the big wild dreams than we realize.” - Greg Nance Running a marathon is hard. Imagine for a minute what it’s like to run 7 marathons, in 7 days, on 7 continents. Greg Nance recently completed this World Marathon Challenge. He started with 26.2 miles / 42.2km in Antarctica, then ran back-to-back marathons in Cape Town, Perth, Dubai, Madrid, Santiago, and Miami! The logics behind this race are mind blowing. Greg has great stories and lessons to share about his training, race execution and dealing with tough spots.
SHOW NOTES
LINKS
Follow me, Floris Gierman online: | |||
| 11 Nov 2017 | #6: Meditation and Mindful Running with Susan Piver | 00:43:15 | |
Susan Piver is a meditation expert, teacher and New York Times bestselling author. She is the founder of the Open Heart Project, the world’s largest virtual mindfulness community, offering meditation, courses and support. Susan has taught thousands of students in workshops, events, and retreats around the globe. She has written 9 books and her latest book is Start Here Now: An Open-Hearted Guide to the Path and Practice of Meditation. She is a frequent guest on network television, including The Oprah Winfrey Show, Today and CNN. She also also been featured in The New York Times, USA Today, Wall Street Journal, and others. Earlier this year, Susan and I participated together in Seth Godin's altMBA Program and we have stayed in touch after the course ended. I have a lot of respect for the amazing mindfulness community she has created with her Open Heart Project. Recently I've had a great pleasure to record this Extramilest Podcast with Susan. We talked about a variety of topics around meditation and mindfulness to improve your performance in training, racing and life. I hope you enjoy my conversation with Susan Piver! | |||
| 03 Mar 2023 | #60: Running on Ketones and Carbs, with Michael Brandt | 01:19:12 | |
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:
Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
FIND OUT MORE ABOUT MICHAEL BRANDT:
YOU CAN FIND ME, FLORIS GIERMAN HERE:
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.
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
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.
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| 11 May 2023 | #65: How to start running when you're out of shape? With Slow AF Runner Martinus Evans | 00:57:53 | |
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:
FIND OUT MORE ABOUT MARTINUS AND THE SLOW AF RUN CLUB:
TOOL MENTIONED:
YOU CAN FIND ME, FLORIS GIERMAN HERE:
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.
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 | |||
| 08 Dec 2022 | #56: Massive Running Improvements, 3:34 to 2:27 Marathon with Gareth King | MAF Training | 01:18:27 | |
I’m giving away 15 prizes, worth more than $1000+ in total, such as $100 gift cards for my favorite running clothing at PATHprojects.com and memberships to my Running Coaching Program at PBprogram.com To enter the contest, visit PATHprojects.com/FLO. . Gareth King is a 42 year old endurance athlete from Northern Ireland. He has had an incredibly impressive running journey so far, using MAF Training fundamentals. For example, going from a 3:34 to a 2:27 marathon. We discuss his training and racing journey with lessons learned and advice for other runners looking to improve. . Watch the full video on my YouTube channel at https://youtu.be/JDxVcLbsheg . Some of his race PB’s are:
. Chapters
#maftraining #sub3marathon #runfast #marathontraining #ultramarathon .
Gareth and I connected early 2019 in the Extramilest Facebook group and he has shared his positive experiences with MAF low heart rate training. We discuss his approach to training and racing, how he improved so much and recommendations for other athletes looking to race faster. He represented Northern Ireland in the 100k World Championships. We discuss his lessons learning in training and racing, with low heart rate training and high intensity workouts. .
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon 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. .
. YOU CAN FIND GARETH KING HERE:
. YOU CAN FIND ME, FLORIS GIERMAN HERE:
. 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 . For this episode I’m giving away 15 prizes, worth more than $1000+ in total, such as $100 gift cards for PATH projects and memberships to my Running Coaching Program at PBprogram.com To enter the contest, visit PATHprojects.com/FLO. | |||
| 31 Aug 2023 | #72: Training Like A Hybrid Athlete, Running & Strength Training with Matt Choi | 01:11:54 | |
Matt Choi is a Korean / American Hybrid Athlete, combining strength and endurance. He is also an entrepreneur and content creator, with a large audience on TikTok, Instagram and YouTube. We discuss how he structures his training as a hybrid athlete, mistakes he sees many athletes make in training and how to set yourself up for long term success in training, racing and every day life.
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. Watch this full interview on YouTube: https://youtu.be/8Dqa0ntlfUQ 03:05 Advice for newer athletes 05:54 Transition from high intensity to slowing down 08:07 What is a hybrid athlete? 10:45 Strength, individualized training and healthy ageing 12:55 Training week structure, nutrition, recovery 16:09 3 Mistakes hybrid athletes make, intensity and recovery 21:17 Race day examples from Matt: what worked and what didn’t! 26:29 Dealing with adversity, how we talk to ourselves 34:26 Optimize motivation and discipline 38:08 Important lessons learned from David Goggins 41:20 Pulling from different energy systems 43:24 What Matt and Floris noticed after taking Creatine 53:33 What footwear is right for you and why 1:02:01 Nutrition principles as a hybrid athlete 1:07:39 Find out more about Matt 1:08:32 Advice for athletes looking to improve long term 1:10:47 Final thoughts Floris
FIND MATT CHOI HERE: ► Coaching/website - https://mattchoi.co ► YouTube - https://www.youtube.com/@MattChoi ► Instagram - https://www.instagram.com/mattchoi_6 ► TikTok – https://www.tiktok.com/@mattchoi6
LINKS & TOOLS ► David Goggins https://davidgoggins.com ► Creatine https://amzn.to/44rolCZ ► Peter Attia https://peterattiamd.com ► Andrew Huberman https://hubermanlab.com ► Ryan Hall on Extramilest Show https://youtu.be/5EugD_uoBzw
YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Podcast: https://extramilest.com/podcast ► My Running Coaching 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 $100 gift card to PATH projects. 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 October 31st from the YouTube comments.
To learn more about our running coaching program, from 5k to marathons and ultra distances, for beginners, intermediate and advanced runners, visit https://www.pbprogram.com | |||
| 11 Jan 2019 | #11: How to Run a Sub 3 Hour Marathon and Boston Qualifier - with Jay Motley | 01:10:06 | |
Jay Motley, 38 years old from Greenville, South Carolina, is one of our Extramilest Facebook Group members. He has had a dream for a long time to qualify for the Boston Marathon. He trained hard and long, but always fell short of the Boston Qualifying times. He was often injured and feeling drained. This all changes recently, when he tried a different approach to training and racing. Last month he improved from a 3:11 marathon to a 2:50 marathon, a huge PR and his dream of being able to run the Boston Marathon came through. In today’s episode we discuss in detail about Jay’s learnings over the past 10 years of Marathon running, what changes he made to his training to qualify for Boston, his race strategy and actually race day execution and much more. This episode was brought to you by PATH projects, it is my favorite running clothing out there and the only shorts, liners, shirts and hats that I run in. Check them out at www.PATHprojects.com SHOW NOTES
LINKS Jay Motley's 2:50 Marathon on Strava Maffetone 180 formula to calculate your Heart Rate Zones | |||
| 27 Dec 2018 | #10: Pete Kostelnick on Running Extremely Long Distances | 01:10:16 | |
Welcome to the Extramilest Podcast where I interview the brightest minds in health, fitness and endurance sports. We talk about a variety of topics, including one of my favorites, how to become a stronger, healthier and happier athlete. Today’s podcast guest is Pete Kostelnick, an ultra endurance runner with an impressive track record. He runs more than anyone I know. Recently he completed a 5400 miles run from Alaska to Florida in 97 days, averaging 55 miles / 88 km a day, that’s more than 2 marathons a day!!! He also has the Guinness World Record of fastest coast to coast run across the US, from SF to NYC in 42 days. He has won many ultra races, including the current Course Record of one of the toughest running races, the Badwater 135 In today’s conversation we cover a variety of topics, around training, racing, injury prevention, nutrition and motivation. I think a lot of athletes will find this episode educational, not just for ultra running, but also for shorter distances like the 1/2 marathon and marathon. Show notes and all links can be found on my website www.extramilest.com. Question of the day, what was one of your key takeaways from this conversation? Please let me know in the comments! SHOW NOTES
Links: Connect with Pete
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| 22 Jun 2021 | #45: From Paralyzed to Running a Fast Marathon, with Ash Lewis | 00:56:34 | |
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:
YOU CAN FIND ME, FLORIS GIERMAN HERE:
SHOW NOTES
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| 29 Oct 2023 | #76: Avoid These 9 Running Mistakes, with Floris Gierman, Amelia Vrabel and Ben Edusei | 01:15:32 | |
Thanks to LMNT for sponsoring this video! Head to https://drinklmnt.com/flo to get your free sample pack with any purchase. In this episode, three running coaches from The Personal Best Program, Floris Gierman, Amelia Vrabel and Ben Edusei reflect on running mistakes they have made, and common mistakes they see other athletes make. We discuss how to avoid these mistakes and set yourself up for success in training, racing and daily life.
Watch the full video on YouTube here: https://youtu.be/vFfOTnN765Q
CHAPTERS:
FIND COACH AMELIA VRABEL HERE:
FIND COACH BEN EDUSEI HERE:
LINKS & TOOLS MENTIONED:
YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:
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
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| 06 Nov 2020 | #40: Heart Rate Training, Speedwork and Running Volume with Floris Gierman | 00:49:29 | |
“During recovering is where the real adaptations of training are happening. That is not during the workout stress that you are putting on your body. That’s why I like this more holistic training approach, not just looking at the running component, but also at your stress levels, sleep, recovery, nutrition, hydration, all of these other elements that come into play to become an overall healthier athlete.” – Floris Gierman Today is a bit of a different show. I visit the Running and Fitness podcast with Raj, for me to be a guest on his show. Normally I’m the one interviewing, but this time the tables were turned. We discuss:
Rajagopal Anapuzha is located in Mumbai India and he has hosted a variety of great guests in the endurance space. You can subscribe to the Running and Fitness with Raj podcast on all major platforms. Links and tools mentioned:
Show notes:
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| 21 May 2024 | #83: Kipchoge’s Top Running Tips for Athletes of All Levels | 00:02:08 | |
There is no greater runner and ambassador for the sport of running than Eliud Kipchoge. We discuss Kipchoge's routines, top running tips and advice for athletes of all levels to improve. This episode is not available in podcast format, and can only be found on my YouTube channel in video format. The reason is that this episode is subtitled for clarity and also includes lots of visuals, photos, videos, screenshots.  CLICK HERE TO WATCH THIS FULL CONVERSATION: https://www.youtube.com/watch?v=Fktx7qLbXDc
This conversation was recorded in Tokyo, after we both ran the Tokyo Marathon. We dive deeper into Kipchoge’s philosophies, routines and advice for non-elite athletes to improve. I am really excited about this conversation and we covered several topics I haven’t heard him talk about in other interviews. This was my 3rd time meeting with Eliud. I’ve put together a 30 page PDF with a summary from both conversations, lessons, takeaways, favorite quotes and a full transcript. This E-book can be downloaded for free at Extramilest.com/kipchoge.
I can’t wait to hear your thoughts about this conversation in the comments HERE on YouTube: https://www.youtube.com/watch?v=Fktx7qLbXDc  | |||
| 17 Jun 2023 | #67: Low Heart Rate Training Guide 2023, with Floris Gierman | 00:38:37 | |
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
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| 02 Feb 2025 | #95: Blood Type Diet: The Key to Peak Performance? | 00:58:14 | |
Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Dr. Vrzal, a holistic chiropractor and author of The Headache Advantage, shares how pain—whether it’s headaches, knee pain, or running injuries—can be your body’s way of pointing to deeper imbalances. We explore the connections between nutrition, blood type, and performance, along with insights to become a stronger, healthier and happier athlete.
Learn more about our Personal Best Running Coaching Program at https://www.pbprogram.com/
Watch this full video on YouTube: https://youtu.be/VFpxi0UiksA
CHAPTERS:
FIND DR. VRZAL HERE: ► Website - https://headacheadvantage.com/ ► Instagram: https://www.instagram.com/dr.vrzal ► YouTube: https://www.youtube.com/@DrVrzal
LINKS & TOOLS MENTIONED ► “The Headache Advantage" book on Amazon - https://a.co/d/7mzM11K ► Blood Type Diet Home Test Kit - https://amzn.to/40ysa9G ► Blood Type Diet App - Apple - https://apps.apple.com/us/app/blood-type-diet ► Blood Type Diet App - Google - https://play.google.com/store/apps ► Download the Free Low Heart Rate Training Guide: https://extramilest.com/subscribe/ ► Heart Rate Running, Nutrition, & Mindset with Zach Bitter: https://youtu.be/ESj7Is8u0Pw ► Massive Running Improvements, with Lawrence van Lingen - https://youtu.be/zDJrNa-tO8c ► Eat Right 4 Your type book on Amazon - https://amzn.to/40YTTl6
YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Our Personal Best Coaching Program: https://www.pbprogram.com/ ► Free Weekly Running Newsletter: https://extramilest.com/subscribe ► 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/flo ► Podcast: https://extramilest.com/podcast/
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 Personal Best 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 | |||
| 20 Nov 2020 | #41: Running injury prevention and recovery, with Nate Helming from The Run Experience | 01:05:05 | |
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:
Links and tools mentioned:
Show notes:
You can find me, Floris Gierman, here:
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| 06 Dec 2024 | #91: Boston Marathon: Stories, Training, and Tips for Runners | 01:10:01 | |
Brent Cunningham, an inspiring runner, Boston Marathon finisher, and advocate for intentional living, shares his journey of overcoming challenges, embracing low heart rate training, and the power of kindness and consistency. Brent is a member of our PB Program.
Want to level up your running and health? Learn more about our Personal Best Running Coaching Program at: https://www.pbprogram.com/
Watch this full video on YouTube: https://youtu.be/L3vsBmqelq4?si=Qt9-akWldHX687gM
CHAPTERS:
FIND BRENT CUNNINGHAM: ► Facebook: https://www.facebook.com/brent.cunningham.79
LINKS & TOOLS MENTIONED: ► Courtney Dauwalter's Advice to Improve Your Running: https://www.youtube.com/watch?v=OTgwIEAN3B4&t=262s ► Phil Maffetone and Low Heart Rate Training: https://www.youtube.com/watch?v=_TPrenWWK9U ► 6 Habits Every Runner Needs: https://www.youtube.com/watch?v=mF0CCpy3Dzo ► Lomond Hoodie: https://pathprojects.com/products/lomond-hoodie ► Graves PX Shell Jacket: https://pathprojects.com/products/graves-px-shell-jacket ► Killam PX: https://pathprojects.com/products/killam-px ► Get 10% off Path Projects running apparel: https://www.pathprojects.com/flo
YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Podcast: https://extramilest.com/podcast/ ► Personal Best 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
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon 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.
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 | |||
| 17 Jun 2020 | #35: MAF Training Frustrations and Improvements, with Kathryn and Jennifer Geyer | 00:50:51 | |
Kathryn and Jennifer Geyer have experienced their fair share of challenges and frustrations with MAF low heart rate training. On their first MAF test, they had to slow down to a 13:21 min / mile (8:04 min / km) at a heart rate of 142. This was much slower than their previous running paces. It is very common for athletes to question if this training approach is right, because initially the pace to run (or walk) is much slower than their "normal" running pace. The frustration levels were high at times, yet small gradually improvements and positive changes became noticeable as they trained for their first marathon... In our recent conversation, Jennifer and Kathryn share:
Kathryn and Jennifer are both part of the Marathon PR Training Program. For more info and to join the program, check it out here: http://marathonprprogram.com Join our FREE Zoom training soon to learn about 3 Proven Lessons to Improve as a Runner. Seats are limited, register here: https://5ktohalfmarathon.com
FOR ALL SHOW NOTES: https://extramilest.com/35
FIND KATHRYN AND JENNIFER GEYER HERE:
FIND FLORIS GIERMAN HERE:
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| 03 Nov 2022 | #53: Nutrition for Runners, CGM & Optimizing Health | Kara Collier from Nutrisense | 01:01:51 | |
Kara Collier from Nutrisense about Nutrition For Runners, Continuous Glucose Monitoring (CGM) and Optimizing Health. Watch the full YouTube interview at https://youtu.be/Rhn0HMXy-bM
Brought to you by PATH projects running apparel https://pathprojects.com/ and my Personal Best running coaching program https://www.pbprogram.com/. If you’d like to try NutriSense, the code EXTRAMILEST25 will give you $25 off the first month.
CHAPTERS:
Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT KARA COLLIER BIO: Kara is co-founder and Director of Nutrition at NutriSense (https://www.nutrisense.io/ ) - a leading personalized nutrition company that uses new technology to monitor the body and create personalized diets and optimized fitness routines. This has been surely eye opening for me, Floris as an athlete! She oversees the health team and product development so she is at the cutting edge of using technology to make health advice based on real data from our bodies. Kara is also a leading authority on the use of continuous glucose monitoring (CGM) technology, particularly in non-diabetics for the purposes of health optimization, disease prevention, and reversing metabolic dysfunction.
LINKS AND TOOLS MENTIONED:
FIND NUTRISENSE AND KARA COLLIER HERE:
YOU CAN FIND ME, FLORIS GIERMAN HERE:
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. Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT | |||
| 14 Dec 2021 | #49: From 3:59 Marathon To 2:34, with Danny Huibregtse | 01:12:45 | |
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
BOOK MENTIONED:
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| 30 Jun 2023 | #68: Dr Maffetone on Training Your Brain | 01:22:53 | |
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 | |||
| 17 Jul 2018 | #7: 10 Ways to Improve Your Running for Beginner to Advanced | 00:18:52 | |
This is a post I have been wanting to create for a long time. It will become my go-to guide that I will share with friends, family and anyone else who wants to become a stronger, healthier and happier runner. It is awesome to see how many people around me are getting into running, both on roads and trails. There is a lot of excitement around running, however I also hear many beginner and advanced runners with negative running experiences “I can run for 5 minutes and then it feels like my heart is beating out of my chest” or “I used to run but my knees, shin splits, plantar fasciitis etc don’t allow me to run anymore“. Many of the same challenges kept coming up for runners, so I decided to write these 10 points below that are applicable for runners of all levels. Hope you will find this helpful. | |||
| 21 Mar 2019 | #15: MAF Training with 2:30 Marathoner Jonathan Walton | 00:47:19 | |
MAF Training can improve endurance athletes of all levels, from beginners to advanced. Jonathan Walton is one of the fastest runners I’ve come across who has improved significantly over the past 4 years in his running and marathon performance. He trains consistently by running 100+ miles (161+ kms) per week. He is able to run a MAF pace of 5:55 min / mile (3:41 min / km) while keeping his heart rate low at 135 beats per minute. At age 49, he recently ran a 2:30 marathon and he has several big goals to break soon. I thought I had a lot of experience with MAF training, however Jonathan is on another level with his deep knowledge on low heart rate training, nutrition, improving marathon performances and more. He shares a lot of great feedback and tip several tips for athletes looking to improve their performance. SHOW NOTES
--- Jonathan Walton on Strava and Facebook.
Follow me, Floris Gierman online: | |||
| 28 Nov 2022 | #55: Race Faster By Training Slower, with 2:49 Marathoner Astrid Feyer | MAF Training | 00:57:16 | |
Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Astrid Feyer is a 47-year-old mother of two, currently living in Australia. She has experienced her fair share of injuries and discovered MAF low heart rate training, as a way to ease back into training and gradually increase training volume. In 2020, she joined my Personal Best running coaching program (https://www.pbprogram.com/) and it has been really exciting to follow her running journey over the last few years. At the recent London Marathon, Astrid ran a 2:49 finishing time which was a Personal Best and she was also able to achieve 3rd place in her age category. In this interview we discuss being a working, busy mother and getting the training volume in, about a running journey which comes full circle, through injury, MAF training and exceeds a long-held PB!
CHAPTERS:
#maftraining #sub3marathon #runfast #marathontraining
YOU CAN FIND ME, FLORIS GIERMAN HERE:
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 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 | |||
| 13 Jun 2019 | #20: Massive Running Improvements with Calvin (56) & Josh (23) Sambrook | 01:09:07 | |
Calvin Sambrook (56) has learned a lot over the past 7 years of marathon running. He had to be rescued from the course on his first marathon attempt. His 2nd marathon finish time was in 5 hours 15 minutes, for 12 marathons he was stuck around 4 hours 30 minutes. Then he changed his training and his overall running and race times improved massively. Last year he ran a PB of 3:15 at the London Marathon and he has his eyes set on several PB goals. Calvin is joined by his son, elite runner and coach Josh (23). His recent podcast had a lot of great feedback and more than 30k downloads and views already. Josh is a 2:28 marathoner and he coached his father on this running journey. He shares great insights about Calvin’s improvements and both of them also recommendations for other athletes looking to improve. Thanks for all the contributors with great questions from the Extramilest Facebook Group: Brian Ballard, Marc Copeland, Andy Sullivan. Rishi Sareen, Brandon Rose, Vincent Cheah, Nicolas Garcia, Malcolm Forbes, Dave Lee, Prashant Fadnavis, Dan Aupperlee, Johan Sandgren, Stu ThreeOne, Lucas Abeledo Vilariño, Kevin Dunne, Saeed Khan, Blair Margot, Dave Mckay, Johan Sandgren, Rishi Sareen, Darren Rutgers, Morgan Pettersson. Links:Show notes:
You might also enjoy:
You can find me, Floris Gierman here: | |||
| 29 Oct 2024 | #89: How Andy Qualified for Boston: 4:12 to 3:26 with Low HR Training | 01:11:09 | |
Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any drink mix purchase. Andy Wheatcroft’s path to the Boston Marathon was a decade-long journey from self-described “unfit tub of blubber” to Boston Qualifier. Through low heart rate training, patience, and a relentless focus—especially after the 2013 bombing—Andy’s story offers lessons for runners everywhere.
Andy (57 years old) is a member of our Personal Best Running Coaching Program. If you'd like to learn more, check https://www.PBprogram.com
Watch this full video on YouTube: https://www.youtube.com/watch?v=IIGKMA3b8dc
CHAPTERS
FIND ANDY HERE: ► Strava: https://www.strava.com/athletes/48162722 ► Facebook: https://www.facebook.com/andrew.wheatcroft.77
YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Free Low Heart Rate Training Guide: https://extramilest.com/subscribe ► Personal Best 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://pathprojects.com
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.
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon 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.
Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
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 | |||
| 30 Aug 2019 | #21: MAF Training and Nutrition with Andy Hooks | 01:43:48 | |
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.
Hope you enjoy my conversation with Andy Hooks!Show Notes:
Items and people mentioned:
People mentioned You might also enjoy:
You can find me, Floris Gierman here: | |||
