Episodes
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In this episode of NomadWolf, we are joined with Youtube Run-fluencer Seth James Demoor. You've probably seen his incredible shoe reviews and training advice but if not, head down to the links below!
We caught up with Seth right after his top 5 performance in the Naples half marathon and chatted through his journey from being a normal daily vlogger on youtube to being a running-centered content creator. By doubling down on what he was most passionate about, he grew his channel from 1k subscribers to 130k subscribers in 2.5 years!
Aside from Youtube, we talk about his training. One thing I was particularly interested in was his 130 miles per week build-up to his most recent half-marathon race. We also chatted more on a practice called functional overreaching (Youtube video below).
Lastly, I pick his mind about how he's able to budget everything. He shares his daily routine and how he's able to train, work, parent, and sleep at a high level. I really hope you take something valuable away from this episode, I know I did. Enjoy!
Connect with Seth James Demoor...
Instagram: https://www.instagram.com/sethjamesdemoor/
Episode on functional overreaching: https://youtu.be/52bKRb7w_5c
Youtube: https://www.youtube.com/channel/UCeSHo5kTvzoik4STh7MuMCA
Website: https://demoorglobalrunning.com/
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In this episode of NomadWolf, we are joined with North Face ultra and trail runner, Vlad Ixel. You've probably seen his incredible Instagram content doing alternative types of trail running specific workouts or come across his hydration tablet company Bix. We managed to catch up with him for a quick hour to go over how he manages everything from using his addictive personality to his benefit, racing to a high degree to co-founding a company with his wife, Silke.
It's no surprise that there's probably something interesting and different about you if you're playing within this ultra marathon world. For many, ultra running might be an addiction that could be actually doing us some good, which means that we've overcome some pretty poor habits. Vlad's story is somewhat similar except for maybe how after his second marathon he jumped right into a 230 km+ desert stage race. We dive into that, his mentality, some of his memorable DNF's, lessons from racing and why he eventually co-founded Bix Hydration.
Overall, Vlad's secret to life is quite simple and inspiring. Think long term, go all in but operate on the consistent little things every day. There's a lot of sacrifice involved, but in the end it prepares you for whatever you're building to.
We hope you enjoy this episode and hope you use your additive personality to take somewhere incredible.
Connect with Vlad Ixel...
Instagram: https://www.instagram.com/vladixel
Bix Hydration: https://www.bixvitamins.com/
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Episodes manquant?
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In this episode of NomadWolf, we are joined with trail runner, Ironman, adventure racer and CEO, Joseph Henry. Recently coming back to place 4th in his division at the KMK 50k just 3 weeks after his back-buckling incident at Thailand By UTMB, we dive into the many experiences that has made him able to bounce back into form so quickly from projects that don't go as planned.
As with many great athletes we've been fortunate to interview, Joseph also finds strength in being able to use previous experiences, even the unfortunate ones such as failure and injury, as a means to improve oneself. A stickler for incremental gains, Joseph has been able to share plenty of time he's been able to win over an extra 10%-15% by focusing on the little things.
Not only that but he discusses everything he's been able to take from endurance sports such as triathlon and ultra running into the sport of business. And the insight you're able to gain from first hand experience during training and racing can be directly be implemented into the strategy used to grow your business. We also go over the various philosophies that Joseph uses to maintain his demanding schedule and high performance in all areas of life.
Overall, this chat was amazing and has plenty of pockets of knowledge if listen closely. We're already excited to have him back on. Enjoy!
Connect with Joseph Henry...
Facebook: https://www.facebook.com/joseph.henry.562
Instagram: https://www.instagram.com/travel.eat.sport/
Agency: http://vivaldipr.com/
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In this episode of NomadWolf, we are joined with mountain and ultra runner, John Kelly. Most known for being 1 of the only 15 finishers of the Barkley Marathons, John has been quite busy taking on the Fell Running scene in the UK where he currently resides.
We cover the attempts that led to his success at the Barkley as well as the experiences that were necessary for him to pull of his latest accomplishment called the Grand Round. The Grand Round is comprised of 3 famous Fell Running rounds - the Bob Graham in the UK, the Paddy Buckley in Wales, and the Charlie Ramsay in Scotland. This effort was done in one continuous effort where John also cycled to each round and became the first and only person to complete this effort in 130 hours 43 minutes.
Aside from just his projects in running, John has a growing family and is also a CTO for a startup he co-founded called Envelop Risk. We chat about some of the things he's focusing on building at his company as well as some lessons he's been able to take from endurance sports and apply to entrepreneurship. John also shares his main secret on how he manages to train while taking care of a family with kids and a growing company. Hint, he doesn't rely on gas.
This chat with John was incredibly insightful and you can really tell from John's voice that he has been through it all. We're excited to see where he's going to tackle next. But in the meantime, we hope you find something valuable in this episode! Enjoy!
Connect with John Kelly...
Website: https://randomforestrunner.com/
Instagram: https://www.instagram.com/randomforestrunner/
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In this episode of NomadWolf, we sit down with this year's Thailand By UTMB Inthanon 5 winner, Michael McLean. Riding his post race high, we discuss notable segments throughout his 100 km ultra and some mindset shifts he took on to get him through it with a smile on his face. We also chat about his preparation leading up to this event, which took a slight detour due to a poor ankle injury that happened 8 weeks prior. He doubled down on the little things such as taking a form class through Effortless Running with Erik Bohm. And well the result speak for itself!
Michael didn't always hit the podium. He recounts his first DNF which was a 250 km desert stage race back in 2017 and what he did to get his revenge. Since then, Mike has been on a tear stealing podiums all over the world.
Lastly, we go over the biggest elements needed to prepare to live this ultramarathon lifestyle. Mike takes us through gear, nutrition, training and mental performance. And most importantly how this lifestyle transfers over to other parts of his life.
Overall, this chat was lots of fun and really inspiring. Mike is a great and sincere human, who is open to connect and talk shop. I hope ya'll enjoy this one and get to apply some of these solid takeaways.
Sign Up for Effortless Running:
Through NomadWolf!
^Get 20% off when you sign up through our link :)
Connect with Michael McLean...
Strava: https://www.strava.com/athletes/28768610
Instagram: https://www.instagram.com/honey_badger1982/
Facebook: https://www.facebook.com/michael.mclean.31337194
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In this episode of NomadWolf, we are joined with marathoner, Ironman, ultra runner and master coach at Effortless Running, Erik Bohm. Currently based out of Phuket, Thailand, Erik has mad significant strides (literally) in helping people find proper running form enabling them to run effortless in search of their next PB or distance.
We go over some of his biggest adventures like the Half Marathon Des Sables which took place in the Ica Desert in Peru. That 120km 4 day stage race through sand dunes came with loaded with overcoming difficult moments leading to even bigger takeaways. We naturally go into mental strategies to help with overcoming lows and even why some of the most "sane" people go for the most insane challenges.
Lastly, we cover his coaching program called Effortless Running. By analyzing the form of many elites, Erik has broken down form into 3 pillars; lean, lift and sweep. We cover the hindrances that stop people from progressing quickly in mastering proper running technique and ways to combat that.
Overall, this episode was full of wisdom nuggets and i'm glad to have had this moment with Erik. Looking forward to crushing the 80k UTMB Thailand with him in a couple week. I hope ya'll enjoy this one and take tons of value from it.
Sign Up for Effortless Running:
Through NomadWolf!
^Get 20% off when you sign up through our link :)
Also here are some free goodies from Erik:
Effortless Running Secrets eBook
Effortless Running Mindset eBook
Connect with Erik Bohm...
Strava: https://www.strava.com/athletes/1270312
Facebook: https://web.facebook.com/effortlessrunning
Effortless Running FB Group: https://web.facebook.com/groups/Effortlessrunning
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In this 50th episode, we dive into last 50k ultramarathon that took place in Khao Eto, Thailand. The race had about 162 racers with 44% of them eventually DNF-ing. It was definitely a no joke race with temperatures up to 100 degrees + humidity. It also had about 1800 meters of vert which is about 6000 feet, but nobody really counts that.
Anyway it was a true test of will and showed some flaws in my nutrition strategy. I go over some of my biggest takeaways, like yes nutrition, trying to stay competitive in longer events, what things I need to be better at and overall how it all went. Considering a good amount of things that went wrong, I placed much better than I thought I did and managed to run a good amount of it. PROGRESS! #NOTPERFECTION
If you're interested in grueling sweaty miles of drama and what can be learned from such a sane weekend activity, then I encourage you to listen and take this as an open invitation to dabble. Enjoy!
Connect with me...
Instagram: @stokes.zip
Strava: Glenn Gabriel Bona
Website: nomadwolf.co
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In this special episode, THE VERT CLUB is back and pretty recovered from our latest adventure, the CM6 trail race in the mountains of Mae Rim, Chiang Mai. It was the first post covid -19 trail ultra event in Thailand; so we dive into our "favorite" or most exciting segments of that run, some of the interesting "New Normal" things we had to follow and some nice takeaways about the trail running community here in Thailand.
I also want to give a special shout out to 3 of our Nomad Wolves; Beth Henderson, Joe Barker and Natalia Biskupska who absolutely nailed their race by coming in the Top 10! And also a big shout out to the rest of the squad for thriving in the Top 100!!
It's our first race back during this interesting year/afternoon we call 2020, but we are absolutely stoked on this lovely little community we've been a part of. And we're looking forward to more trails, races, 4am road trips and new friends!
Anyway, hope you enjoy the episode!
Connect with the #nomadwolfvertclub...
Strava:
Glenn Gabriel Bona
Diane A
Joe Barker
Beth Henderson
Natalia Biskupska
Nicole Anshell
Danny Chan
Website: nomadwolf.co
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In this episode of NomadWolf, we are joined by ultra runner, coffee nerd, podcast and failure enthusiast, Zoë Rom . Currently, she's a writer and host of the DNF Podcast for Trail Runner Magazine. She's also a professional running coach and just an incredible human being, who coaches yours truly!
We go over her latest win, which happens to be a FKT (Fastest Known Time) on the Buffalo River Trail in Arkansas and everything it took to make that come together. Of course we dive into her mental strategies when the going gets tough during a hard effot and where she learned some of those from (surprise, it's from a previous guest on the show).
We also go into her incredible show, The DNF Podcast. We uncover the true mission behind why that show exists and the reason it's important to unpack hard life concepts like failure, so that we may be able to extend that knowledge into other aspects of our lives.
Lastly, we dive into her coaching and the community she's building at Microcosm Coaching. The impact of coaching has been a brilliant exercise in empathy and really sheds light into the minds of the awesome people that make up the Microcosm team.
Enjoy the episode! And enjoy every single one of the DNF Podcast episodes below!
DNF Podcast by Trail Running Mag
Apple: https://podcasts.apple.com/us/podcast/dnf-podcast/id1491564257
Spotify: https://open.spotify.com/show/21Wpj5HpFTdn8pjXBOmqJQ?si=t44871BBQ7uCYOZQxCMjvQ
Connect with Zoë Rom...
Instagram: https://www.instagram.com/carrot_flowers_z/
Strava: https://www.strava.com/athletes/18991888
Facebook: https://www.facebook.com/zoe.rom1
Microcosm Coaching: https://www.microcosm-coaching.com/
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In this quick episode, we dive into how i've been "protecting the finish" in my current training especially when it comes to longer distance efforts.
We mainly cover the topic of Negative Split Training and how it's properly implemented. The takeaway here is to train how we'd like to race. And I think most of us are with the idea of finishing strong as opposed to death marching it in.
The concept can be applied to our lives as well! By budgeting our energy effectively, we'll be able to expend more when it counts!
Lastly, I briefly go over other tips i've picked up that's helped me over longer efforts. If you're interested in developing an endurance mindset and lifestyle, I highly encourage you to take a listen! Enjoy!
Connect with me...
Instagram: @stokes.zip
Strava: Glenn Gabriel Bona
Website: nomadwolf.co
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In this special episode, i'm joined with some trail running friends, #vertclub, where we go into some thoughts about our upcoming race called the CM6 that takes place in Northern Thailand on August 8.
As we all know, Covid-19 created difficulties for all races around the world with many cancelling and postponing their event. CM6 wasn't any different and the race was recently given the green light by the Thai government to proceed with caution and particular limitations.
Anyway, thanks to proper enforcement to help contain the Covid situation in Thailand, this little trail running wolf pack is "ready" to toe the line once again. In this chat we go into our 34km trail run earlier that morning, share some trail running tips and even go into the things that got us/keep us running. And not all our answers have to do with alcohol, but since most of us were drinking during this... guess we can't completely say that they weren't influenced by it.
Hope you enjoy the episode!
PS. Straw Animals in Chiang Mai
Connect with the #nomadwolfvertclub...
Strava:
Glenn Gabriel Bona
Diane A
Joe Barker
Beth Henderson
Natalia Biskupska
Nicole Anshell
Danny Chan
Website: nomadwolf.co
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In this week's coffee talk, we're joined with Ewegene Tan who is the Race Director of The North Face 100 Malaysia and the International Sporting Event Management company, MMTF . Besides race directing, he is also an big time ultrarunner who loves an extra order of distance like finishing the 330km Tor De Geants and many others.
We cover how he was able to grow from a 10k to a 330k runner, some of his biggest DNF's that he has faced and the lessons that he's taken away. He's also brought those lessons into exploring the role as a race director leading the vision for the growing sport of trail running in Malaysia.
We go over some of the biggest challenges he faces as a race director. Besides connecting the trails and making them safe, Ewegene believes his purpose is to educate people about the trails and bring together a larger community.
Overall, I had so many big takeaways from my conversation with Ewegene. In my opinion, he's experienced so much and has gained so much wisdom from it. I really hope you guys enjoy!
Connect with Ewegene Tan...
MMTF: https://mmtf.my/
Instagram: @mmtf.my
Facebook: https://www.facebook.com/Ewegene13
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In this quick episode, we dive into limiting beliefs and how they can distort our reality. We also discuss how the brain goes out of its way to assign value to certain experiences just to validate these beliefs.
Unfortunately for most of us, we're caught with a less than an ideal set of beliefs sometimes picked up subconsciously when we were young. It can make us feel limited in our perspective and our growth.
The internal work to uproot limiting beliefs is through discomfort, but that's a choice that we need to consciously make each day.
Hope you enjoy the episode!
Connect with me...
Instagram: @stokes.zip
Strava: Glenn Gabriel Bona
Website: nomadwolf.co
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In this episode of NomadWolf, we are joined by another rising Mountain Running talent, Ashley Brasovan. Currently running for Hoka One One, Ashley has had an interesting running career so far. Ignited by incredible achievements all four years in High School, she was then put out by injuries just 2 weeks into her collegiate running career at Duke University.
We go over those low moments and the dealings of anxiety associated with redefining herself outside of a sport that made her, osteoporosis, and collegiate expectations.
As with all low moments, there is a silver lining and a hard lesson we must learn. For Ashley, that meant investing in her other passions, her community and her career in sustainability. And all of those investments paid off later when she accepted a job opportunity in Energy Efficiency in Colorado.
Its funny how life works out though because that move to Colorado led to an opportunity to run competitively again and while balancing a full time job, she has been able to compete at the highest level. A truly inspiring comeback and we're excited to see how far Ashley takes it. Hope ya'll enjoy!
Connect with Ashely Brasovan...
Instagram: https://www.instagram.com/ashley_brasovan/
Strava: https://www.strava.com/pros/23292014
LinkedIn: https://www.linkedin.com/in/ashleybrasovan/
Coaching/Consulting: https://www.chaski.run/ashley-brasovan
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When was the last time you thought about the habits that make up your morning, your evening, or even your entire day? Do you feel like you're at the mercy of the next upcoming email or even whatever the day brings you? Do you feel like you're kind of stuck mentally and not growing into someone you're proud of?
Most people operate through life in a daze. They've acquired a set of responses based on how they've been raised or what sorts of circumstances life has dealt them. It's only when they realize that there's something more to be had, that they try to break out of the box that's kept them limited this whole time. Have you ever thought that this figurative box was actually a set of your conditioned reactions and habits?
Mental health and performance has seen improvements when we encounter progress in whatever we're doing. And the only way to experience progress is by the constant optimization of our habits.
In this episode, we dive into 10 strategies used to cultivate better habits. Who knows, if you choose a script worth playing, you could end this crazy year on a remarkable high note! The choice is always yours.
Connect with me...
Instagram: @stokes.zip
Strava: Glenn Gabriel Bona
Website: nomadwolf.co
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In this episode of NomadWolf, we had the opportunity to chat with the rising ultra trail talent, Addie Bracy. Currently running for Nike Trail, Addie has had a stand out 2018 and 2019 with several podium finishes all over Colorado. She's such a natural on the trail, it's even more awesome to find out that she was such a track stud who qualified for the Olympic Trials in the 10k and the marathon distance.
In this coffee talk, we dive into some of her most vulnerable moments like her first 100 miler, moving away from North Carolina, coming out and leaving the track. No matter how uncertain those moments were, they served as the impetus to the change where she was able to adapt with new opportunities and single tracks in front of her.
Outside of competing, she's wrapped up her Masters in Sports and Performance Psychology and is a Mental Performance Consultant for Strive Mental Performance. She, along with her partner Corey Connor, have also founded OutRun, which is a LGBTQ+ running community. Stay tuned for more event and meetups after this pandemic chills out!
I really enjoyed chatting and picking Addie's mind in this one. Hope ya'll enjoy!
Connect with Addie Bracy...
Instagram: https://www.instagram.com/addiebracy
OutRun: https://www.outrunning.org/
Strive Mental Performance: https://www.strivementalperformance.com/
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Thinking of doing your half marathon, marathon or even ultra? Do you think that you might be able to get away with just a single long run a week? Do I really need to "build my base"?
For most new runners, building your base is a process that doesn't sound or seem fun. There's a good group of us that might "hate running." I admit that I used to belong to that population, but the funny thing is that the more you do it the better you get. And getting better at something is usually always fun.
Still, building your base isn't fun. But it's a necessary part of the journey and well I hope the benefits outlined in this episode help outweigh the long and slow miles you'll be putting in. There are also some key ingredients that make up this period, and balancing it properly will keep you going in the long run. See what I did there? ;)
Connect with me...
Instagram: @stokes.zip
Strava: Glenn Gabriel Bona
Website: nomadwolf.co
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Without the aid of extrinsic motivation like races, competition, earning cool gear and medals, how can we expect ourselves to keep training and pushing out limits without a finish line to point our efforts towards?
After some struggling moments to keep myself motivated, I started researching and building up the internal side of motivation. And what i've found is a source from within that just keeps on giving even in the most uncertain of time.
It was lots of fun writing and recording this one. I hope you guys find something in this episode that helps you keep at it; regardless of if its sport, a hobby or a vision.
Stay safe, and keep pushing.
Connect with me...
Instagram: @stokes.zip
Strava: Glenn Gabriel Bona
Website: nomadwolf.co
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In this episode of NomadWolf, we're back with certified Primal health coach, co-founder of the Genius Bar and fellow ultramarathoner Darren Liu.
We're diving deep into Darren's back story moving away from Toronto to Bangkok and how he organically grew into his passion for good health and nutrition. We go into the specifics of Keto and Carnivore, why fiver might be OVERRATED, and what the 4 pillars of health are.
We also cover what it means to be a heath coach, how that's influenced the entire menu at their restaurant Genius Bar and it's plans to positively influence the health culture in Bangkok!
We also go into nutrition when it comes to training for ultras and some of the biggest revelations from our latest race. Hope you guys enjoy!
Connect with Darren...
Personal Instagram: https://www.instagram.com/darrennnliu
Genius Bar Instagram: https://www.instagram.com/geniusbar.bkk
Email: [email protected]
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In this episode of Nomad Wolf Coffee Talks, we sit with certified health coach, co-founder of the Genius Bar and solid Bangkok homie, Darren Liu.
We discuss the world of Keto; what it is and most importantly, what it is not. We also dive into the benefits of being fat adapted and how ketones affect our minds as well as provide for specific types of sports.
Although we are both big proponents of Keto, we also discuss why carbs have their place especially in moments of recovery. But what is consistent in our own personal philosophies is self experimentation. Not all nutritional lifestyles work for everyone, but you won't really know what works best for you unless you give it a solid go (meaning 3 month at the least).
If you're interested in going beyond keto, here is Darren's 30 day wrap up on Carnivore: https://medium.com/@darrennnliu/30-day-carnivore-experiment-wrap-up-e753e5c6b6ab
Connect with Darren...
Instagram: https://www.instagram.com/darrennnliu
Read about GeniusBar: https://www.khaosodenglish.com/life/arts/2019/11/19/go-to-genius-bar-for-the-broth-stay-for-the-basil-fried-rice/
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