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Most runners get into running with the 26.2 mile, 42 kilometer marathon race as their end all be all.Some runners hit the marathon and want to one up that and get to the 31mile, 50km ultra distance raceAnd others look at the going even further to race a 60 mile and even 100 mile trail runBut what happens when an ex-pro runner who focused on speed his whole life decides to break a guiness book world record on his 2nd Ironman Triathlon attempt?What You Will LearnIn this episode, we go deep with Mike Trees on his 2nd Ironman attempt.Almost 27 years ago he did his first Ironman distance race and because of a lot of things, never did considered doing another one until tomorrow!Why he took a 27-year long gap between the IronmanHow and why olympic distanced triathletes move up into the ironman distanceHow he's feeling about his race tomorrowHis epic Spain Covid DIY Marathon storyWhat training he's done differentWhat will happen if he doesn't get his projected timeAnd Much moreLinksKristian Blummenfelt, Men's Olympic gold medalist in Triathlon 2020 Toyko - https://www.instagram.com/kristianbluThe history of Triathlon - https://en.wikipedia.org/wiki/TriathlonIronman Average Finishing Times - https://www.runtri.com/2011/06/how-long-does-it-take-to-finish-ironman.htmlMike Trees Coaching Services - https://nrg-coaching.comMike Trees Instagram - https://instagram.com/run.nrgDLake Creates Instagram - https://instagram.com/dlakecreatesSuggested episode to listen to next: Tips & Tricks to run fast and easy at age 60yo - https://dlakecreates.com/mike-trees-run-fast-and-easy-at-60/Podcast Concept, Production and Marketing BY POD PASTENRG COACHING (MIKE TREES) - SPONSORContact mike and his team NRG-COACHING.com for more infoTHREE THING THURSDAY NEWSLETTER - SPONSORLike what you're hearing? Want to train and live consistently to do dope shit with your health and fitness?Go here to be inspired and motivated on the regular! See acast.com/privacy for privacy and opt-out information.

If you're a serious and committed endurance athlete like me, you've got your a race, your b-race and even c races planned throughout the year.But how do you optimise a c race in your training and the same c race theory into your everyday life?Find that out and more in this episode of DLake Creates.In this episode my every now and then co-host Phil and I go a bit fringe and niche. We discuss something that I haven't heard discussed enough —- The C Race!For a real-world example - Let's take my half marathon distance virtual DIY race (or whatever you want to call it).I wanted to test my fitness, get a decent half marathon time under my belt for the year (to keep my annual half marathon streak going), and also gain fitness to run my best in an upcoming 5k time trial for the year. Very ambitious but also very doable.The half marathon strategy of racing it like a c race was perfect because I wanted to maximise my aerobic gains, not burn myself out (staying aerobic helps) and then slide into sub-threshold pacing to help get my lactic acid system ready for the demands of the 5k coming up.A few things you will learn from this episode;Phil discusses the article he wrote on thishow to not treat every race and hard work as a smash war festPhil's mindset on C races and how it will help you race and live betterThe beauty of thinking like a scientist and embracing failureFixed mindset vs growth mindsetand more!Episode LinksPhil Cross - C Race -https://philcross.net/coaching/c-races/Carol Dweck - Mindset - https://www.amazon.com/Mindset-Updated-Carol-Dweck/dp/147213995X/ref=asc_df_147213995X/James Clear - How your beliefs can sabotage your behaviour - https://jamesclear.com/fixed-mindset-vs-growth-mindsetJames Clear - 3 Stages of failure in life - https://jamesclear.com/3-stages-of-failureSuggested episode to listen to next: The most powerful way to think for endurance sport gains - https://dlakecreates.com/the-most-powerful-way-to-think-for-endurance-sports-gains/Podcast Concept, Production and Marketing BY POD PASTENotable QuotablesC Races are a cautionary tale to not get swept up in the competition of things. Just chill out and treat the training, testing and fun races as exactly what they should be.Testing and having permission to fail is important. If you treat failure like a scientist then you want to fail. Failure gives you more data points to prove or disprove your hypothesisWhen you don't treat your c race as a low priority you might end up optimising for the wrong thingPeople with a fixed mindset typically don't enjoy losing. They don't see failure as feedback.Original Music Used HereSponsor - MOS COACH SPONSORThis episode is brought to you by MOS COACH. If you are struggling to perform better as you get older, hit up our one on one coaching service. Whether you're 16 or 60, we are all ageing. Setting goals, forming habits, and organising your life isn't easy.Go here to book a free call today - https://dlakecreates.com/coach/Sponsor - Three Thing ThursdayLike what you're hearing? Want to train and live consistently to do dope shit with your health and fitness?Every month (ish) We'll put three perfectly created and curated things in your inbox. Sign up for our newsletter "Three Thing Thursday" now - http://dlakecreates.com/ttt See acast.com/privacy for privacy and opt-out information.

10 years ago you couldn’t tell me I would be able to run for 2 hours without eating. Now I can do that every day.I fell in love with training while fasted… to the point where I started to slightly crack at the seams a bit.After midday headaches and general life bonking I knew something was up. So after some accidental googling, I found out that my electrolytes were low due to my high sweat rate.Problem solved? Maybe… listen on to find out if intermittent fasting is something you should incorporate into your training for benefits.Read my story about intermittent fasting and training hereIn this episode, I attempt to answer the very individual question if intermittent fasting during training is the right way to train.It’s not as black and white of an answer as I thought and I brought on Bachelor of science nutritionist, ultra runner and all-around super cool food lover, Angela Rockson.And (through the powers of the internet) she came all the way from London, UK to help me figure this out!What You'll LearnShould you consider running and intermittent fasting in your training?What I did that I learned from around thatWhat supplements runners should and shouldn’t useThe importance of Iron and electrolytes for endurance athletes, esp women.The complexities of your metabolism and how what food you eat together influence your weight loss or gainHer strong purpose and desire to help the black community understand diet and nutritionA bit of the history of how we got here with supplementsAnd more!Also, quick side note - Let's clear up the difference between nutritionist and dietician real quickhttps://www.publichealthdegrees.org/careers/become-registered-dietitian/dietitian-vs-nutritionist/ LinksUsing fasted training to improve health and fitness- https://dlakecreates.com/salt-was-the-answer/Keto & Cardio (Mark Sisson on taking more electrolytes when in deep Keto/fasted states) https://www.marksdailyapple.com/keto-and-cardio/Intermittent Fasting for Runners - https://marathonhandbook.com/intermittent-fasting-and-running/Difference between a Dietician and Nutritionist - https://www.publichealthdegrees.org/careers/become-registered-dietitian/dietitian-vs-nutritionist/Angela's Linkedin - https://www.linkedin.com/in/angela-rockson-8163bb29/Angela's Instagram - https://www.instagram.com/topaz_fitnutri/?hl=enPodcast Artwork Photo's by Frank De Silva - https://www.instagram.com/frankdasilva/?hl=enPodcast Concept, Production and Marketing BY POD PASTENotable Quotes"Food groups don't often exist in isolation. While you're getting those carbs, think about what else there is that might slow you down a... See acast.com/privacy for privacy and opt-out information.

So... what is affecting you from getting the optimal rest recovery and sleep that you need to perform your best?In this episode, I'm joined by my every once and again co-host Phil Cross.We entertain, educate, and inspire you through personal stories and studies of how proper recovery can help endurance athletes run faster, fight off sickness, and overall improve the rest of their lives (you know the whole fitness as a metaphor for life)Be sure to subscribe, rate, comment and share this podcast and tell your friends that would love something like this.All the dope music can be found here, courtesy of Daren. LINKS:Matthew Walker - Why We SleepMichael Breus - The Power of WhenJames Clear - The Science of SleepGretchen Rubin - Better Than BeforeKen Wilber - Four QuadrantsAlexey Guzey - guzey.comPODCAST PRODUCTION BY POD PASTE See acast.com/privacy for privacy and opt-out information.

Bodybuilders and endurance athletes are not the same type of person. They usually identify with things that are polar opposite. From their training to their nutrition and even how they compete - there is nothing in common.My guest on this episode Seth Baird aka Mindfulrunz (on Instagram) has chosen to go from the identity of a hardcore bodybuilder and transform into an endurance runner. It took him a while but when I asked him if he was a runner, he without hesitation, said yes.If you want to learn how to upgrade your identity to create new running habits, then you should listen to this episodeWhat you will learnWhy he prefers running 400 repeats over longer distancesWhat being a black endurance athlete means to himThe mental transition from bodybuilder to runnerHis identity shift into a runner's mindsetSimilarities between bodybuilding and runningWhere his name Mindful Runner came fromAnd much more!More On Seth BairdEndurance Runner based out of Charlotte, North Carolina, USAIn a past life was a hardcore bodybuilderHe founded Athlos CBD to help athletes with recovery.The guy is one of the most positive and optimistic runners I know on Instagram - so much so that his quote in his IG bio is "Smile while you still have teeth"Occupational Therapist by day and Father of one daughter at nightNotable Quotables"When you see people in nursing homes in their 40s and 50s because of health concerns that probably could have been preventable - that scares you into continuing to run""I love it when your lungs are screaming and you are at the breaking point. It makes you feel alive, it feels good, and it feels like I'm doing something.""I oftentimes run too fast and don't listen to my body. Coming from bodybuilding to running - with bodybuilding you push through barriers. If you muscles are screaming you push through 3 or 4 more sets. With running you can't approach it like that""When I picked "Mindfulness" as my Instagram handle I hopefully wanted it to be a subconscious reminder to slow down and listen to yourself. That's the only way you will get progress when it comes to running. ""I'm not really improving that much. Why did I beat myself up (in training) for months for this showing in a half marathon. You have more in yourself than that"Links & LearningsSeth's Instagram - MidfulrunzSeth's 50k Run in 5 HoursMore about Seth in General [Podcast Episode]Seth Back In Bodybuilding DaysHow To Upgrade Your Identity Through Intentional Habit Change (Sister Blog Post)Finding your recovery blind spots | How sleep & rest can make you a better human [Master of Some - Podcast Episode]What happens to your body when you smash it in a workout (Oxidative stress & free radicals)Charlotte Run Club

Seth Biard tells us what makes him healthy, wealthy, creative, and wise in this 2nd part of a 2 episode series.Listen to part 1 to find out how upgrading your identity will help you form new running habits.About Seth BairdEndurance Runner based out of Charlotte, North Carolina, USAIn a past life was a hardcore bodybuilderHe founded Athlos CBD to help athletes with recovery.The guy is one of the most positive and optimistic runners I know on Instagram - so much so that his quote in his IG bio is "Smile while you still have teeth"Occupational Therapist by day and Father of one daughter at nightLinks & LearningsSeth's Instagram - MidfulrunzMore about Seth in General [Podcast Episode]Seth Back In Bodybuilding DaysHow To Upgrade Your Identity Through Intentional Habit Change (Accompanying Blog Post)Finding your recovery blind spots | How sleep & rest can make you a better human [Master of Some - Podcast Episode]Charlotte Run ClubSeth's Coach Matt Chittim (Rambling Runner)How to [Almost] Meditate While You RunSponsor : MOS COACHThis episode is brought to you by MOS COACH. If you are struggling to perform better as you get older, hit up our one on one coaching service. Whether you're 16 or 60, we are all ageing. Setting goals, forming habits, and organising your life isn't easy. Let us help you because you haven't reached your peak, yet!Sponsor : Three Thing ThursdayDo you like what you're hearing? Want to train and live consistently to do dope shit with your health and fitness? Sign for our newsletter "Three Thing Thursday". We'll put three perfectly created and curated things in your inbox. This will be regular motivation ranging from tips, tricks, tools, tactics, and skills. And.... they all revolve around being a better human in endurance sport and wellness.Sign up now to receive my quick guide on how to get healthy, stay fit and use data to create habits that last a lifetime! Go here to be inspired and motivated on the regular! See acast.com/privacy for privacy and opt-out information.

If you want to reframe racing failures as lessons learned then you should listen to this episode.Some endurance athletes say “failure is not an option”. If you’ve ever attempted to do a race or event that was slightly ambitious, I would argue that a failure is an option. In my head, I’ve redefined failure to mean all of the ways to not do something. Or in other words “lessons learned”.Every mistake, misstep and failing moment is a stride towards triumph.In this episode, I’ll show you a few race lessons I learned that will help you crush your next running or endurance event.I'm bringing in a previous guest and endurance sports enthusiast - J mike Remy or as he calls himself now "Remy B Reel". He will help me highlight some really interesting findings around my last few races. We did a live video event on his series "Adjust Adapt Achieve" a short time ago and I thought it would be cool to chop up the audio and re-hash it in a dynamic way that helps tell this story better.The 5 key takeaways from my convo with Remy were;Takeaway 1 - Reframing running my fastest 5k time to my best 5kHere I talk about the spectrum of what you have to work with. This spectrum is similar to the cards you're dealt or the crayon box colors you got. You just gotta work with what you have. Here's more on that.Takeaway 2 - The Twenty 1% changesHere I go deep on the nitty-gritty of the 1% changes and upgrades that I did months, weeks, and days before my race. Nutrition, sauna, dynamic warmup/drils/plyos, etc.Takeaway 3 - Addition and subtractionI know that sounds like word salad but stay with me on this.When you take things away you strip things down to it's core. I call this essentialism.My maximal brain tries to live a minimal life, so this was my take on it but through the lens of racingTakeaway 4 - Use Data - Then ignore it and trust the processUsing data, trusting it, but at the end of the day listening to your body because sometimes the data you give the algorithms is wrong. That's why coaches are important.The human touch is necessary with all machines, algorithms, data and formulas.Without the human, it's just data. with the human and the data/tech you become superhuman.Takeaway 5 - Running Virtuous CycleThis is my fun take on creating a model, frame and lens that can help us see things better in our training and specifically running.LinksAdjust Adapt Achieve with Remy B Reel (Youtube Live Video) - https://youtu.be/77K504FGRnAWar Juice- https://dlakecreates.com/drink-war-juice-race-faster/Sauna - https://runnersconnect.net/sauna-running-performance/Don't Cut Caffeine The Week Of a Race - https://www.caffeinebullet.com/post/should-you-cut-out-caffeine-before-a-raceDLake Creates - https://DLakecreates.comQuotables"Using data, trusting it But at the end of the day, listening to your own body.""If you're injury-free you can run more. If you run more you get faster."--- Three Thing Thursday ---Like what you're hearing? Want to train and live consistently to do dope shit with your health and fitness? Sign for our newsletter "Three Thing Thursday". We'll put three perfectly created and curated things in your inbox. This will be regular motivation ranging from tips, tricks, tools, tactics, and skills. And.... they all revolve around being a better human in endurance sport and wellness.Sign up now to receive my quick guide on how to get healthy, stay fit and use data to create habits that last a lifetime! Go

If you want to learn how to use your own curiosity for endurance sports gains - then you should listen to this episodeCuriosity is something that is double-edged in our society. People that are curious are usually people that do a lot and don't stick to one thing. In our specialist world, that tends to not be favourable.Andia Winslow, who is the definition of a generalist/Jack of all trades/Master of Some has proven that perfection with pursuing just one thing isn't the best way for some people.What You Will LearnAbout her ability to tell stories by coaching NYC marathoners and doing voice-over workHer drive around being an endurance athlete and health n fitness ambassadorHow a professional golf career failure turned into a career in voice overThe Seven Physical Movements of LifeHer thoughts on supplementsHow family and "The Itis" are greater than fitness (but only because she had to choose between the two)What she does for her mental self-careHow taking care of her grandfather allowed her see a new career in fitnessHow she learned about the value of life and what is important and not importantWhat is Creative Energy in your bodyWhy not being a perfectionist is the best thing to become a generalist (Master of Some)Having Orgasms, Eating Ice Cream and Winning A Million Dollars (all at the same time)About Andia WinslowAndia believes that “the best experiences are those that are shared” and has been recognized globally for her fitness activism in the creation of innovative movies that encourage heart health, proper consumption, injury prevention and total athletic development.Andia’s work has been featured by The New York Times, CNN, Forbes, Shape Magazine, Black Enterprise, Heart & Soul Magazine, USA Today, The Chicago Tribune, Health Magazine, Headline News, Weight Watchers, Self Magazine, Bloomberg Business Week, ESPN.com and Mashable.com which, with more than 40 million hits per month, is the “top news source in social and digital media, technology and web culture.”Named a fitness contributor for American Heart Association and GoRedForWomen.org, Andia’s instructional content and viral fitness films have been called the “Smartest, Sexiest Workout Videos Ever” by Forbes, and selected for inclusion in the “National Wear Red Day” 10th Anniversary educational campaign.She was recognized as a “Top Innovator” and invited to speak at South by Southwest (SXSW) because of her work to empower real people to make real-time decisions about their lives. Her public speaking experience has included live event and TV broadcasting and clients range from Consumer Electronic Week to Walmart, Major League Baseball (MLB) to National Recreation and Parks Association.Master Of ManyOlympic Level Track & Field AthleteNew York City Marathon CoachPro GolferVoice Over Actor (Has voiced international campaigns for Nike to name a few)Yoga Instructor/Personal Trainer/US Olympic Skeleton CompetitorFitness... See acast.com/privacy for privacy and opt-out information.

Andia Winslow tells us what makes her healthy, wealthy, creative and wise in this 2nd part of a 2 episode series.Listen to part 1 to find out how to use curiosity to help yourself train and run better!About Andia WinslowAndia believes that “the best experiences are those that are shared” and has been recognized globally for her fitness activism in the creation of innovative movies that encourage heart health, proper consumption, injury prevention and total athletic development.Andia’s work has been featured by The New York Times, CNN, Forbes, Shape Magazine, Black Enterprise, Heart & Soul Magazine, USA Today, The Chicago Tribune, Health Magazine, Headline News, Weight Watchers, Self Magazine, Bloomberg Business Week, ESPN.com and Mashable.com which, with more than 40 million hits per month, is the “top news source in social and digital media, technology and web culture.”Named a fitness contributor for American Heart Association and GoRedForWomen.org, Andia’s instructional content and viral fitness films have been called the “Smartest, Sexiest Workout Videos Ever” by Forbes, and selected for inclusion in the “National Wear Red Day” 10th Anniversary educational campaign.She was recognized as a “Top Innovator” and invited to speak at South by Southwest (SXSW) because of her work to empower real people to make real-time decisions about their lives. Her public speaking experience has included live event and TV broadcasting and clients range from Consumer Electronic Week to Walmart, Major League Baseball (MLB) to National Recreation and Parks Association.Master Of ManyOlympic Level Track & Field AthleteNew York City Marathon CoachPro GolferVoice Over Actor (Has voiced international campaigns for Nike to name a few)Yoga Instructor/Personal Trainer/US Olympic Skeleton CompetitorFitness & Health ModelQueen of Calisthenics & body strength/flexibility/mobilityPublished author & PhilanthropistBorn in Alaska - Raised in SeattleMaster Certified personal trainer - NASM, ISSA, Ortho-Kinetics, A bunch of fitness brands equipmentGraduated from Yale (IVY League)--- MOS COACH SPONSOR ---This episode is brought to you by MOS COACH. If you are struggling to perform better as you get older, hit up our one on one coaching service. Whether you're 16 or 60, we are all ageing. Setting goals, forming habits, and organising your life isn't easy. Let us help you because you haven't reached your peak, yet!--- Three Thing Thursday ---Like what you're hearing? Want to train and live consistently to do dope shit with your health and fitness? Sign for our newsletter "Three Thing Thursday". We'll put three perfectly created and curated things in your inbox. This will be regular motivation ranging from tips, tricks, tools, tactics, and skills. And.... they all revolve around being a better human in endurance sport and... See acast.com/privacy for privacy and opt-out information.

The endurance sports season is about to get into full gear in both the northern and southern hemisphere. So we want to share with you how to get a mega huge boost in your performance with a drink that we both use personally.In this episode, we break down WAR JUICE! It actually works (yes scientific studies have proven the benefits and I've seen the gains myself), it tastes great, and it makes you feel like you are drinking blood from a sci-fi movie or something.The three main ingredients are Tart Cherry Juice, Cordyceps Mushroom, and Beetroot juice. Since the airing of this episode I've enhanced it by adding in unflavoured BCAAs (4-8mg) and creatine monohydrate (3-5mg).What You Will LearnWhats in the drink and why each ingredient is so damn powerfulHow to use itWhen to use itWhere to get the ingredientsWhat the studies have shown of the power of each ingredientHow Beetroot juice actually works in aiding your next PRAnd Much More!Episode Linkshttps://dlakecreates.com/war-juice/Tart Cherry Juice Benefits in training/racing - https://journals.lww.com/americantherapeutics/Fulltext/2018/04000/Pilot_Study_of_the_Tart_Cherry_Juice_for_the.2.aspxCordyceps Mushroom/Sinesis benefits - https://firstendurance.com/cordyceps-endurance-performance/Beetroot juice benefits - https://www.runnersworld.com/nutrition-weight-loss/a20077395/beet-juice-shots-for-performance/Related Blog Post Article: Salt Was The Answer - https://dlakecreates.com/salt-was-the-answer/Suggested episode to listen to next: Race Week Nutrition - https://www.dlakecreates.com/masterofsome/episode/race-nutrition/Podcast Concept, Production and Marketing BY POD PASTEEpisode QuotesMix a bunch of ingredients together, shake it up and you feel like you're ready to fight somebody - Phil CrossListen to this podcast, drink war juice, get a bunch of sleep and you'll win gold medalsThe power of beetroot juice lives in the nitrates which improve blood flow to the muscle.Original Music Usedhttps://www.dlakecreates.com/audio/podcastmusic/Master Of Some Theme SongGregorian Glitch (Ad Break Music)Sponsor - MOS COACH SPONSORThis episode is brought to you by MOS COACH. If you are struggling to perform better as you get older, hit up our one on one coaching service. Whether you're 16 or 60, we are all ageing. Setting goals, forming habits, and organising your life isn't easy.Go here to book a free call today - https://dlakecreates.com/coach/Sponsor - Three Thing ThursdayLike what you're hearing? Want to train and live consistently to do dope shit with your health and fitness?Every month (ish)... See acast.com/privacy for privacy and opt-out information.

Sometimes running your best might not be your fastest. I had a very chill and deep conversation with a runner's life podcast host, The Marathon Marcus.Ironically enough, his podcasting skills enabled him to poke some holes at some of my questions and assumptions. I love this and personally learned a lot from it. Speaking of learning... listen now to learn more!What You Will LearnEmbracing the variables that happen in a race and view them as a better experienceWhy time goals shouldn't be everythingDeep explanation of his rented fitness analogyHow his podcast dispels the myth of what a runner's life really isWhy viewing wherever you are as a potential spectrum (example - if you are injured, just try to be your best as an injured runner. Don't compare yourself to the most fit and healthy version of you. That's not fair and will lead to disappointment and stress.And Much MoreAbout Marathon Marcus, A Runner's Life PodcastAbbot World marathoner majors 6-star finisher - That's doing London, Tokyo, Berlin, Chicago, Boston, and New York MarathonsHe's taken off over 40% on from his first marathon time of 4:55 down to 2:56On his running podcast, he's interviewed some big running names like Seth James De Moore, Kelly On the Run, Ben Parkes, Joe Grey, Charlie Dark just to name a few.He co-founded 'The Black Trail Runners' which is looking to bring off-road trail awareness to BiPOC runners.And when Marcus isn't running, he's a father of 2 kids.Episode Quotes"I don' think you ever get the marathon right. It's more like, how much do you really want it?"The more I've been able to embrace the unpredictability of the marathon, the better the experience it's become.""You're healthy. You have two legs. You can run. It's about gratitude and appreciating where you are.""Fitness is rented. A lot of people run on credit that they owe. That's when the landlord goes "Where's my money?"Episode LinksMarathonMarcus.com - https://marathonmarcus.com/Marcus' 6-star world marathon journey - https://marathonmarcus.com/2020/07/19/my-six-star-world-marathon-journey/Marathon Marcus Instagram - https://www.instagram.com/themarathonmarcus/Black Trail Runners - https://www.instagram.com/blacktrailrunnersSuggested companion read - What's the point of racing - https://dlakecreates.com/racerecapmar2018/Suggested episode to listen to next: My fitness story - https://dlakecreates.com/use-my-endurance-sports-back-story-to-train-smarter/Podcast Concept, Production and Marketing BY POD PASTEOriginal Music Used HereSponsor - DLake CoachingThis episode is brought to you by MOS COACH. If... See acast.com/privacy for privacy and opt-out information.

Most people have 2 speeds; fast or slow. What if I told you that everyone needs a third speed - a middle gear. Think more of a 4 out of 10 rather than 6 out of 10Studies have shown that training at 65% of your maximum output allows you to go faster using little energy. Life is the same.In your day to day - go shift into your 4 out of 10 gear. This will help you to stay fresh while seeing incremental and sustainable gains.Then your ready for whatever challenges the world WILL bring!What You Will LearnWhat speed is perfect? That middle gear baby!What is it? It's finding a middle gear to operate from endurance sports in life.Why is it important? You can sustain this pacing for long periods of time without low burnout.How can you implement it? Trial and error by finding out what is too slow, one end and what is too fast, the other end.Episode Quotes"PEOPLE EITHER RUN TOO FAST OR TOO SLOW. FIND THE MIDDLE SPEED THAT'S SUSTAINABLE, FOR LIFE.""IF EASY IS 60%, STEADY IS 70%. YOU SHOULD BE ABLE TO HOLD A CONVERSATION AT THIS PACE." - Anna Harding"FIND THE MIDDLE AREA WHERE YOU STRESS YOURSELF ENOUGH FOR GAINS, BUT CAN COME BACK FRESH THE NEXT DAY, WEEK, MONTH AND YEAR.""Slow it down: in training, work, and even relationships. Find your Too Much and too little limits - that sweet spot is the perfect gear."Episode LinksMAF Running - https://philmaffetone.com/method/Seth James Demoor - The medium-long run - https://www.youtube.com/watch?v=GdjF4arPMnAAnna Harding - The Running Channel - https://www.youtube.com/channel/UCX7dV4OPDSutwMUauSD5AAAEffortless By Greg McKweon - https://gregmckeown.com/books/effortless/Suggested episode to listen to next: My Endurance Backstory to help you train better - https://dlakecreates.com/use-my-endurance-sports-back-story-to-train-smarterPodcast Concept, Production and Marketing BY POD PASTEOriginal Music Used HereSponsor - MOS COACH SPONSORThis episode is brought to you by MOS COACH. If you are struggling to perform better as you get older, hit up our one on one coaching service. Whether you're 16 or 60, we are all ageing. Setting goals, forming habits, and organising your life isn't easy. Let us help you because you haven't reached your peak, yet!Sponsor - THREE THING THURSDAYLike what you're hearing? Want to train and live consistently to do dope shit with your health and fitness? Sign up for our newsletter "Three Thing Thursday". We'll put three perfectly created and curated things in your inbox.TranscriptionDownload the free full transcription pdf here https://dlakecreates.com/wp-content/uploads/2021/05/Tranx-DLake-Podcast-Find-The-Perfect-Speed-To-Train-Live.pdf See acast.com/privacy for privacy and opt-out information.

Download the free transcription hereIf you want to learn how to run easy and use that to perform better as you age, then you should listen to this episode.If heart rate training confuses or frustrates you, this is the episode to clear it all up! No seriously... Ex-Pro and elite masters endurance athlete, Mike Trees is one of the most positive, knowledgeable and generous endurance athletes I've ever met.He has the skill that to make super complex things like heart rate, extremely easy to understand. Not to mention he's almost 60 and runs faster than most 20-year-olds!What You Will LearnThe puzzling question of what is too easy for easy running and much moreIs it possible to build aerobic and anaerobic fitness at the same?What His Individual HR/IMAT Heart rate formula is and why it might make more sense than others in the real worldOne thing that can keep you committed and focused to help you perform your best at (he's almost 60 years old!)Why all coaches are right... wrong!Why starting with your end point objective is the most wholistic and effective way to come up with realistic training plansAnd Much MoreAbout Mike TreesEx-Pro Triathlete, Duathlete, no currently elite masters runnerHe's Originally from the Northeast of England, grew up in Libya Africa but now lives in JapanHe gives away all his information online (Instagram @RunNRG ) and thinks coaching is on part science, one part voodoo magic and the middle is where the coach/athlete relationship sitsHe is the co-founder of the coaching collective - Triathlon NRGTrue Generalist/Master of some/Jack of all trades; British Ironman World Record holder in the 1990s, British 1500 metre championship in 1994, multi-national champion in England and Japan, Sports Scientist Lecturer, Pro triathlon coach in Japan, Coach of Tim DonHe cleverly figured out a glitch in the Asian pacific ocean triathlon pro circuit by finding races that the faster guys didn't go to but had prize money so he could sustain a careerEpisode Quotes"An easy run is a run you enjoy. If you can chat and do Mental arithmetic - It's easy. That's it.""The biggest issue with new runners is, a little bit of knowledge is dangerous. You need to know what your goal is and how to do it.""Everyday I wake up I want to run. I just want to work on improving something.""You might not add years to your life, but you can add life to your years.""As I got older, I kept asking myself "How can I stop slowing down, the slowing down"Episode LinksMike Trees Coaching https://linktr.ee/Run.nrgMike Trees Instagram https://www.instagram.com/run.nrgMike Trees Best Times - https://www.thepowerof10.info/athletes/profile.aspx?athleteid=4851Triathlon NRG $5 Running Training Plans - https://www.nrg-coaching.com/shopMike's IMAT Individualised Heart Rate Formula https://z-p42.www.instagram.com/p/CHLyqYtD59C/Maffetone 180 Formula https://philmaffetone.com/180-formula/Running energy systems explained https://runnersconnect.net/energy-systems-running/Blog Post Article - Why I stopped training with heart rate... See acast.com/privacy for privacy and opt-out information.

If you want to become an injury-free run monster and learn everything about doing running form drills and plyometrics for strength, power and better form - then you should listen to this DLake Creates Podcast episode. For plyometric video, links go to Instagram.com/dlakecreates ( @DLakeCreates ).I've been doing running plyometrics and form drills for almost 25 years now and I love them! I decided to create a few videos showing more runners how to do them and also wanted to explain the blockers as to why runners don't do them. Hopefully, you get inspired to become a run injury free monster!For plyometric video, links go to [Instagram.com/dlakecreates](http://instagram.com/dlakecreates) ( @DLakeCreates )Download the free full transcription pdf hereWhat You Will LearnEverything you need to know about running drills and plyometrics will increase your strength and injury resistance. Why so many runners don't do them and how to fix that.New science and information have proven that they work for short distance, long-distance and endurance runners, cyclists and triathletes. The five basic form drills that I use in my warmups, workouts, and cooldowns. The all-important - WHEN to do them, and more!Example Form Drills & Plyometric Workout (Intermediate)WORKOUT: Do these 5 form drills and 2 plyometrics workouts with 2 sets for 10 secondsREST: Rest time 20-30 seconds or more (2-3 times the amount it took you to do them. Goal isn't to do them as fast as possible but with the most amount of energy and best form).STOP: Stop the workout if you can't finish a set or your form is sufferingDURATION: The workout shouldn't go longer than 10 minutes (for intermediates - see beginner and expert variations below)BEGINNER VARIATION: Just do 1 set of each (set will be about 5 minutes)EXPERT VARIATION: Experts can add another set, make the sets longer (15-2 seconds), add more exercises (same amount 2 sets), do these single-legged, or even do these all on a hill (the steeper the hill the harder the workout). This will take the set out to 15-20 minutesEpisode Quotes"The reason most runners don't do plyometrics and form drills is that it's just another thing, it's hard, they don't know-how. I'll show you" - Daren"These are a type of neuromuscular exercises that enhance the communication between your brain or legs. so that if you get tired in a race or workout you're better able to maintain proper running form" - Jason Fitzgerald"Lifting weights is one way to build strength. Form Drills, Plyometrics and Sprints are another." - Daren"Strength is speed. Strength is power. Strength is strength." - Steph RothsteinEpisode LinksFor plyometric video, links go to Instagram.com/dlakecreates ( @DLakeCreates )Ben Liddy - Central physio, Trent Salkavich and Sigrid Dawson Balmain Sports Medicine, Kenny Son - Personal Trainer, Sage Canaday - Vo2Max Productions - Better Running Form Tips, Jason Fitzgerald - Strength Running... See acast.com/privacy for privacy and opt-out information.

If you want to learn how to use my endurance back story to help you train smarter, then you should listen to this episode of DLake Creates.Download the transcription pdf hereThis was a fun episode cross release from my first podcast CBD Radio. It's based on the how and why I got into endurance sports and in particular running and the benefits I reaped from it. All stemming from my curiosity around running faster with the least amount of energy.CBD Radio was my first podcast. This was a fun one as I was able to just talk about some of the shit that I'm passionate about without knowing that the future would have me focusing a podcast around all of that.What You Will LearnMy history into endurance training and a fear of running cross country in short shortsIntermittent fasting and low carb cycling around running and removal of the hazy cloud in my brainMy obsession with consistent long and sustainable gainsand more!Episode Quotes"Cross country runners wear short shorts... you don't want to be wearing short shorts""You have to slow down to speed up.""I run for improved brain function. Performance and body gains are an added bonus""If you've never operated at 100% brain function, 70% will feel normal"Episode LinksSuggested episode to listen to next: Race Week NutritionPhil Maffetone's MAF MethodHow I will run 1% faster over 10 yearsCBD Radio - Cool Black Dudes PodcastUsing fasted training to improve running and endurance sports fitnessSensory Diet and Brain AuditGetting Healthy, staying fit and using data to create habits that last a lifetimePodcast Concept, Production and Marketing BY POD PASTEOriginal Music Used HereDLake Creates - Master Of SomeDLake Creates - Performance AnxietyDLake Creates - Gregorian Glitch (Ad Break Music)DLake Creates - Cool Black DudesSponsor - DLake CoachingThis episode is brought to you by DLake Coaching. If you are struggling to perform better as you get older, hit up our one on one coaching service. Whether you're 16 or 60, we are all aging. Setting goals, forming habits, and organizing your life aren't easy. Let us help you!Sponsor - Three Thing ThursdayLike what you're hearing? Want to train and live consistently to do dope shit with your health and fitness?

Listen to this episode if you want to find out how to think differently to train and race better.If you base your endurance sports and fitness goals on what other people around you are doing (anecdotal), you might be missing out on some AMAZING sh*t in life. The opposite of anecdotal thinking is first principles thinking. It's a different but powerful alternative. You can apply this to anything from health, to fitness and all other areas of your life.I focus on my sub 3 hour marathon accomplishment and how I used data from previous training and races to back up my reasoning on why it was possible.Read the blog post we speak about hereFull transcription here--- MOS COACH SPONSOR ---This episode is brought to you by MOS COACH. If you are struggling to perform better as you get older, hit up our one on one coaching service. Whether you're 16 or 60, we are all ageing. Setting goals, forming habits, and organising your life isn't easy. Click here to let us help you reach your peak.--- THREE THING THURSDAY ---Like what you're hearing? Want to train and live consistently to do dope shit with your health and fitness? Sign for our newsletter "Three Thing Thursday" now!We'll put three perfectly created and curated things in your inbox. This will be regular motivation ranging from tips, tricks, tools, tactics, and skills. And.... they all revolve around being a better human in endurance sport and wellness.Sign up now to receive my quick guide on how to get healthy, stay fit and use data to create habits that last a lifetime! Go here to be inspired and motivated on the regular! See acast.com/privacy for privacy and opt-out information.

If you are someone interested in using your data to run faster - definitely listen to this episode!Download the PDF transcription hereHighlights (aka Why You Should Listen aka TLDR)What about data analysis exactly is important ---- Why he thinks accuracy is more important than the consistencyHe convinces me to use Running Power Meters moving forward!What consistency means under the context of doing data analysis as a career (we talk about this a lot)Why and how he tracked for 400 days straight what he ate down to the calorie --- And much more!More About J Mike RemyHaitian born now Massachusetts, USA based person that likes to sweat6:38:26 Ironman distance ride (112 miles) --- 3:57:48 marathon -- 5:58:23 DIY 50k (I followed this and it was an epic loop around his house)He was overweight a few years and had some blood tests done that showed him a potentially dangerous future. He changed most of his health and fitness habits after this event.Data specialist by day --- Father of two at nightPlant-based Vegan Athlete --- AND SO MUCH MORE!Original Music Used HereLinks & LearningsHow To Have a Post Race DanceOff. Vegetarian Running Diet. How to track nutrition. Power to weight ratio. Lance Armstrong - the lie. Stryde running power. Triathlon Taren. Donate to - The Greater Boston Area Food Banks. Remy's Epic Instagram Photos. Trainer Tires linkSponsor : MOS COACHThis episode is brought to you by MOS COACH. If you are struggling to perform better as you get older, hit up our one on one coaching service. Whether you're 16 or 60, we are all ageing. Let us help you because you haven't reached your peak, yet!Sponsor : Three Thing ThursdayLike what you're hearing? Want to train and live consistently to do dope shit with your health and fitness? Sign up for our newsletter "Three Thing Thursday". We'll put three perfectly created and curated things in your inbox.Go here to be inspired and motivated on the regular See acast.com/privacy for privacy and opt-out information.

Part 1 - Racial Stereotypes and Size InadequaciesWelcome to the internet’s most exciting endurance sport and self-improvement podcast, Master of some!Download PDF Transcription HereWe all love getting new personal records in our endurance sport of choice. With this episode, I'd like to take this opportunity to highlight an underrepresented category —- mental health and mental physical fitness.This is as important as how fast you can run. We believe a podcast about my physical insecurities, public nudity perception and gender equality actually fits this positive mental health model quite well.This is a narrative re-release in the "Grower Not a Shower" mental health series. This episode is part one of three. It was previously a cross release with another podcast called “Cool Black Dudes” that is on a long term hiatus at the moment.In this episode I'll explain and talk about;Racial stereotypes around men's physical traits.Perspectives from other black guys around this topic because I'm not the only black dude that feels this wayI'll be doing a bit of "internet sampling" to help set up a few of these conceptsWe'll go back in time and I'll tell a story of how I got my curiosity around the human body.Last - I'm joined in this series by Jessa - The Nude Blogger to help tell the female side of this very complex story. She'll be mostly in the 2nd part so make sure to listen to that one.If you like this please share it out to whoever you think would listen and any and all feedback is appreciated - holler@dlakecreates.com or hit us on the socials - @dlakecreates everywhere.Thanks for listening and enjoy… peace!MOS COACH SPONSORThis episode is brought to you by MOS COACH. If you are struggling to perform better as you get older, hit up our one on one coaching service. Whether you're 16 or 60, we are all ageing. Setting goals, forming habits, and organising your life isn't easy. Let us help you because you haven't reached your peak, yet!THREE THING THURSDAY NEWSLETTERLike what you're hearing? Want to train and live consistently to do dope shit with your health and fitness? Sign for our newsletter "Three Thing Thursday". We'll put three perfectly created and curated things in your inbox. This will be regular motivation ranging from tips, tricks, tools, tactics, and skills. And.... they all revolve around being a better human in endurance sport and wellness.Sign up now to receive my quick guide on how to get healthy, stay fit and use data to create habits that last a lifetime! Go here to be inspired and motivated on the regular1——Huge Thank Yous!The Nude Blogger (Jessa) - http://www.thenudeblogger.com/ -- Nikki Thomas (Narrator) - http://nikkisthomas.com/Pod Paste - Podcast Production - Podpaste.com -- Young Nudist of Australia - http://youngnudistsofaustralia.com Black Nudists Association - https://www.blacknaturistsassociation.com/ Get Naked Australia - http://Getnakedaustralia.com -- The Sydney Skinny -

Part 2 & 3 - Society’s Perceptions & VulnerabilityWelcome to the internet’s most exciting endurance sport and self-improvement podcast, Master of some!Download PDF Transcription HereThis episode is an opportunity to highlight an underrepresented category —- mental health and mental physical fitness. This is as important as how fast you can run.We believe a podcast about my physical insecurities, public nudity perception and gender equality actually fits this positive mental health model quite well.This is a narrative re-release in the "Grower Not a Shower" mental health series. It's part two and three.This was previously a cross release with another podcast called “Cool Black Dudes” that is on a long term hiatus at the moment.Please note - The episode while extremely informative contains some foul language and adult content. Listener discretion is advised.In this episode we'll explain and talk about;Society's perceptions around nudityThe scientific and evolutionary reason why humans shy away from being nude.The value of being vulnerable. I feel that vulnerability is the heart of a lot of good things in the world and a key component in our embarrassment with public nudity.I'm also joined in this series by Jessa - The Nude Blogger to help tell the female side of this story.Travel back in time to hear another fun story from my childhoodJessa - The Nude Blogger to help tell the female side of this story.If this moved you - please share it out to whoever you think would listenAny and feedback is appreciated - holler at dlake creates dot com or hit us on the socials - dlakecreates everywhere (Instagram, Facebook and Twitter)Thanks for listening.MOS COACH SPONSORThis episode is brought to you by MOS COACH. If you are struggling to perform better as you get older, hit up our one on one coaching service. Whether you're 16 or 60, we are all ageing. Let us help you because you haven't reached your peak, yet!THREE THING THURSDAY NEWSLETTERLike what you're hearing? Want to train and live consistently to do dope shit with your health and fitness? Sign for our newsletter "Three Thing Thursday". We'll put three perfectly created and curated things in your inbox. Go here to be inspired and motivated on the regular1 See acast.com/privacy for privacy and opt-out information.

If you want to run a faster 10k as you get older listen to this episode!Download the free full transcription pdf hereEpisode Highlights (aka Why You Should Listen aka TLDR)Matt Chittim aka The Rambling Runner is documenting his journey to get a personal record in the 10k before turning 40His journey might be similar to a lot of people out there with injuries over the past few years not allowing him to get to his potentialHow white people/brands can do better for the BIPOC endurance athlete communityHis Virtual Summit 2021 - Accountability through showing the world his journey via his podcast and blog & Much MoreAbout Matt Chittim, The Rambling RunnerFounder & Host of The Rambling Runner Podcast and brand and helps amateur runners reach their potential through his podcast and blogHe's a master interviewer. Seriously check out his podcast! Some great questions being thrown at the guestsThe Rambling Runner podcast is always in the top 10 of USA sports podcasts, Has published 300 podcast episodes to date and Has reached 2.5 million downloads to dateIs a Run Coach with Mckirdy trained runnersHas had on his podcast a slew of well runners including; Matt Fitzgerald, Bart Yasso, Marquis Bowden, Anne Maher, Olivia Baker, Jamison Michael, and moreEpisode Quotes"It's actually more frustrating to be coming back from the injury - than the injury itself""People having timeliness to their goals is the biggest issue. I think goals are great - long term, short term, process and progress goals are great. Where it can start getting tricky is with progress goals. Attaching a timeline to a goal can be really tough. It can lead to potentially overtraining and tamp down the motivation""How many top triathletes are really good runners? All of them. That's why they are top triathletes. Don't be afraid that cross train will hurt your running. It won't."Episode LinksRead “How I will run one per cent faster of 10 years” hereThe Rambling Runner Mastering 40 SeriesMore on Matt and The Rambling Runner Podcast - The Rambling Runner Virtual Summit (Jan 15-17 2021) - Rambling Runner Twitter - Matt Chittim on StravaEmile Zatopek Wiki & Youtube - Allyson Felix - Wiki & Youtube --- Runners World Features 11 BiPOC Runners --- David Goggins 40% Rule --- Ron Clarke