Episodes

  • #89: How Andy Qualified for Boston: 4:12 to 3:26 with Low HR Training

    #89: How Andy Qualified for Boston: 4:12 to 3:26 with Low HR Training
    Oct 29 2024
    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 0:00 - The Emotional Side of Running1:11 - How Andy Started Running2:01 - LMNT Sponsor2:58 - 28-Day Challenge That Changed Everything10:24 - Andy’s First Marathon: Lessons Learned18:30 - Boston Qualifier Journey: Key Takeaways20:39 - How Andy Trains25:45 - Overcoming Injury with MAF Training35:38 - Heart Rate Training & Energy Hacks50:58 - Life Lessons from Running55:12 - Finding Joy in Every Mile1:00:50 - Setting & Crushing Running Goals1:04:50 - Making Running Fun & Sustainable1:07:45 - Connect with Andy1:08:24 - Final Takeaways for Runners 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
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    1 hr and 11 mins
  • #88: Courtney Dauwalter's Advice to Improve Your Running

    #88: Courtney Dauwalter's Advice to Improve Your Running
    Sep 30 2024
    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 CHAPTERS 0:00 - Courtney’s Winning Formula for Training and Racing4:58 - Her First Marathon: What Really Happened7:48 - Early Ultrarunning Lessons That Shaped Her12:41 - How to Start and Improve with Trail Running18:50 - How Courtney Adjusts Her Training Day to Day 26:02 - Training Experiments: Successes and Challenges31:17 - Sleep, Strength, and Self-Care for Peak Performance36:55 - Embracing the Pain Cave: Courtney’s Mindset Shift45:36 - Advice Courtney Would Give Her Younger Self46:43 - How Failure Drives Success in Ultrarunning49:55 - Behind the Scenes: Sponsors and What Fuels Her53:45 - How to Follow and Connect with Courtney55:00 - How to Become a Stronger, Happier and Healthier Athlete 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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    57 mins
  • #87: How to Sleep Better, Starting Today | Matteo Franceschetti

    #87: How to Sleep Better, Starting Today | Matteo Franceschetti
    Aug 30 2024
    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 CHAPTERS: 0:00 - The three pillars of health: nutrition, workout, and sleep0:46 - Intro to Matteo Franceschetti and sleep optimization1:24 - LMNT sponsor2:32 - Sleep fitness: practical tips 10:47: Optimal sleep protocols for high performance13:51 - Caffeine, alcohol, and nutrition’s impact on sleep16:10 - Tools to improve sleep 21:58 - Eight sleep technology27:52 - Common sleep mistakes36:03 - Impact of sleep, sleep needs, and tips for athletes40:57 - Gender differences in sleep needs42:48 - The growing awareness of sleep optimization45:53 - Advice to matteo’s younger self50:00 - How endurance athletes can nail sleep 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
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    51 mins
  • #86: Floris Gierman Solo Episode | Powerful Lessons for Improving Training, Racing & Life.

    #86: Floris Gierman Solo Episode | Powerful Lessons for Improving Training, Racing & Life.
    Jul 30 2024
    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. 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/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
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    47 mins
  • From 3:51 to 3:24 Marathon, Training and Racing Tips by John B

    From 3:51 to 3:24 Marathon, Training and Racing Tips by John B
    Jun 30 2024
    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: 00:00 The most important mindset to improve02:58 John's transition from cycling to running07:18 Discussion on the psychological benefits and struggles of running13:04 Psychological aspects of running14:49 Joy and challenges in running16:44 Introduction to low heart rate training and the MAF method26:43 Importance of community and support32:51 Improvements and achievements in marathons using the MAF method36:16 Managing heart rate zones and different training approaches38:52 Advice for new runners41:23 Balancing training with life and work47:30 Boston Marathon preparation52:41 Humility and community56:51 Importance of sleep and recovery59:03 Value of consistency in training and setting realistic goals1:02:02 Adjusting volume and intensity1:03:42 Importance of recovery weeks1:05:27 Closing thoughts on running and enjoying the journey 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
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    1 hr and 7 mins
  • #84: The Raw Truth of Running with Brendan Leonard (Semi-Rad)

    #84: The Raw Truth of Running with Brendan Leonard (Semi-Rad)
    May 23 2024
    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: 00:00 The Raw Truth of Running02:44 First marathon, expectations vs reality 05:50 More than a marathon?09:00 Signing up to first ultra 24 days before the event11:40 Ultra-Something.. how aspects of life apply to ultra-running13:38 If you see it, you can be it!17:46 I Hate Running and You Can Too19:59 The Seven Summits of My Neighborhood24:32 Advice for people going after ultra adventures25:46 Create eventing that you'll remember forever 33:06 Getting older and looking for new challenges38:09 I didn’t have the strength to quit44:10 If you’re feeling bad, do this46:53 Brandon’s writing ethos52:18 Next ultra plans, couples adventure.56:46 Find out more about Brendan58:20 Ultra Something closing thoughts 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
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    1 hr and 2 mins
  • #83: Kipchoge’s Top Running Tips for Athletes of All Levels

    #83: Kipchoge’s Top Running Tips for Athletes of All Levels
    May 21 2024
    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

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    2 mins
  • #82: How To Crush MAF Low Heart Rate Training with Scott Frye

    #82: How To Crush MAF Low Heart Rate Training with Scott Frye
    Apr 27 2024
    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: Lessons learned from MAF low heart rate trainingCommon mistakes athletes make in training and racingAdvice to non-elite athletes looking to improve. 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: 00:00 Mindset to succeed with MAF low heart rate training2:29 Scott’s running background and first marathon: “never again!”5:03 Running journey, injury and finding MAF.9:21 Frustrations starting out with low heart rate training.12:28 Improvements, with cold therapy, nutrition, sleep and meditation.16:11 Coaching experience; pace mentality, base-building, finding joy in running.21:52 Breakthroughs with low heart rate training.27:06 Misconceptions about adapting to aerobic fitness.29:25 Balancing speedwork and Zone 2 training.32:12 Boston Marathon 2024 experience and the training cycle.45:25 Recovery tools and techniques.48:07 Key considerations to ageing and longevity.51:27 Further thoughts on nutrition.54:31 Training and racing goals for Scott.56:01 Find out more about Scott.56:56 Closing thoughts. 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
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    1 hr