Episodes
Ash Lewis has an incredibly inspiring story to share about overcoming challenges. He had a staph infection that resulted in being paralyzed from his waist down. He 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 HR training and great advice to those experiencing challenges in training, racing & life.  All show notes: https://extramilest.com/45
Published 06/22/21
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. For many years he trained mostly at a high intensity. In his late sixties he discovered MAF training. His goals changed now not to chase the fastest times but to finish a race in healthy conditions and enjoying the journey.  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. 
Published 01/08/21
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 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. Video version: https://youtu.be/UziqMjsvVSA Find Andy Blow here: https://www.precisionhydration.com/ Find Floris Gierman here: https://extramilest.com/training
Published 12/24/20
Tawnee is a holistic health & 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. Tawnee faced her share of health struggles. For 10 years, she experienced disordered eating & exercise addiction. We cover athletes struggling, healing and recovering, gut health, intermittent fasting, ketosis and...
Published 12/04/20
Today a deep dive into running injuries with Nate Helming from The Run Experience. We discuss injury causes and prevention, 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! Show notes and links: https://extramilest.com/podcast/ Watch the full video: https://youtu.be/ph6BWBCsWMo
Published 11/20/20
Today is going to be 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: * heart rate training * how to integrate speedwork * minimum training volume for athletes to improve * the role of strength training, nutrition and recovery * and much more!
Published 11/07/20
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: * heart rate training * how to integrate speedwork * minimum training volume for athletes to improve * role of strength training, nutrition and recovery * and much more! More info about our training programs: www.extramilest.com/training
Published 11/06/20
In this show, we welcome back Dr. Phil Maffetone. He is a recognized researcher, coach and clinician in the area of food and nutrition, exercise, sports medicine and biofeedback. We discuss changes, challenges and uncertainty for most runners in 2020, 2021 and beyond. We also cover the new MAF foundations course by Dr Maffetone and team, setting PR's at age 40+ and much more! Enter for a chance to win 1 of 3 of my favorite PATH projects winter running shirts at www.PATHprojects.com/flo
Published 10/30/20
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. I really enjoyed this conversation and can highly recommend Matt's latest book "Running the...
Published 10/16/20
Watch this on YouTube https://youtu.be/BN6npli_6Kg Julianne Dickerson, Bill Callahan and Andy Hooks 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 have opened up, too. We consider what the future might look like for training & racing, as well as great learnings and new perspectives towards running. LEARN MORE ABOUT OUR RUNNING PROGRAMS:...
Published 10/02/20
Albert Shank (https://www.strava.com/athletes/26803675) has 25+ years of running experience. He has learned many insights 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. Full video is available here: https://youtu.be/v9JNb3RavLM
Published 08/12/20
Kathryn and Jennifer Geyer experienced several 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. The frustration levels were high at times, yet small gradually improvements and positive changes became noticeable as they trained for their first marathon... An honest conversation about their MAF Training and Racing Journey and how to adjust when things don't go according...
Published 06/17/20
“I was holding on to a light pole, because with every movement I would cramp. Literally my ear was cramping” - Duc Trần When the Boston Marathon 2020 was postponed, Duc tried to crack a sub 3 hour marathon by running a solo marathon. Floris joined him to document his journey.  We take a deep dive into his marathon training and how he was finally able to run his first Sub 3 Hour marathon.  This full video interview with running clips is on YouTube at https://youtu.be/f8hbzN6v_8I
Published 05/14/20
Kofuzi is a non-elite road runner who vlogs about marathons, half marathons and being a non-elite. He shares his MAF low heart rate training, the frustrations of having to slow down from 7:30 min / mile (4:39 min / km) to 11:30 min / mile (7:08) at MAF. Also, the wins and improvements he noticed after a while. Other topics we discuss are the world of vlogging, his favorite training and racing tools, as well as Coronavirus life changes. For show notes, check www.extramilest.com/33 Enjoy!
Published 04/09/20
Published 04/09/20
Triathlon Taren is an All-World Ironman triathlete, IRONMAN U Certified Coach and ISSA Certified Specialist in Sports Nutrition. He helps many amateur triathletes with healthy lifestyle and triathlon training tips through his popular YouTube channel and website. 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. Hope you enjoy this conversation with Triathlon Taren!
Published 04/02/20
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.  A conversation about stress, uncertainty, trauma and the positive lessons that can come out of...
Published 03/24/20
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. His latest book, The Oxygen Advantage, aims to improve sports performance by addressing dysfunctional breathing patterns and simulating high-altitude training. 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...
Published 02/27/20
Today 2:49 marathoner Julianne Dickerson shares many valuable takeaways for athletes of all levels. We discuss running in Alaska, mindset strategies to overcome challenges, setting BIG goals, heart rate training, MAF test progress, and more. Julianna is part of the Marathon PR Program, a holistic approach to marathon training, running smarter, not harder. More info can be found at extramilest.com/marathon I hope enjoy my conversation with Julianne Dickerson!
Published 02/01/20
In the past few years I have heard a lot more athletes talk about MAF Training, both in positive and negative ways.  There are a lot of misconceptions about MAF training so I'm addressing 10 common ones I hear in today's podcast.
Published 01/17/20
Amelia Vrabel is a Senior Certified Instructor at ChiRunning / ChiWalking. She has trained and worked with Danny Dreyer, Founder of ChiRunning/ChiWakling. 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.  All show notes are available at http://www.extramilest.com/27
Published 12/20/19
Jeroen-Pieter van der Vliet has transformation from working and eating at McDonald's while being overweight (110kg / 242 lbs) to running multiple Sub 3 Hour marathons. His last marathon was a 2:51 in Berlin and he is far from done improving.  This journey took many years and his first runs were short and slow. He shares his inspiring journey and lessons learned along the way. 
Published 11/27/19
Danny Dreyer is 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 energy efficiency, injury-prevention and intelligent movement. In our conversation Danny shares many great insights that you can apply directly to your own training, racing and life. 
Published 10/31/19
Jeffrey Silvers is a 54 year old runner from Toronto, Canada.  For several years his goal has been to qualify 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 HR training and increased his volume, which helped improve his running a lot. We take a deep dive into his training and racing to qualify...
Published 10/17/19