Episodes
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COACH JENNY SHOW- EPISODE 44 - COACH JENNY - The 7 Most Common Long Run Mistakes and How to Avoid Them
Jenny Hadfield, aka Coach Jenny, is a running and fitness expert and adventurepreneur who inspires every day mortals to run their best lives and earn beautiful views. She’s been called the coach of this generation. From her background in corporate fitness to becoming the co-founder of a large multi-sport training company, a best-selling author, and a popular Runner’s World columnist, Coach Jenny has influenced thousands of runners, walkers and fitness enthusiasts for over twenty years.
TIMELINE HIGHLIGHTS:
5:00 MISTAKE #1: RUNNING TOO FAR TOO SOON
6:57 MISTAKE #2: RUNNING TOO FAST
9:31 MISTAKE #3: RUNNING BY PACE AND NOT EFFORT
13:46 MISTAKE #4: TOO MANY LONG RUNS BACK TO BACK
17:09 MISTAKE #5: RUN NING TOO MANY MILES
19:24 MISTAKE #6: PLAYING LONG RUN CATCH-UP
22:06 MISTAKE #7: INADEQUATE OR EXCESSIVE SUGAR FUELING
KEY TAKEAWAYS:
You body doesn’t know pace, it knows effort.
Run at a pace which allows you to have a conversation as you run.
Let your training plan flow naturally with the rhythm of your life.
Target 30-60 grams of carbohydrates per hour for runs over an hour.
Keep it simple when fueling for endurance.
ADDITIONAL RESOURCES:
COACH JENNY TRAINING PLANS
COACH JENNY RUNNING VACATIONS
GUEST BIOGRAPHY: COACH JENNY
Jenny holds a Bachelor’s Degree in Education and Health Promotion and a Master’s Degree in Exercise Science. Using what she learned in her years of coaching, Coach Jenny developed the Flow-Based Training System℠ that teaches runners to train with the rhythm of their body and their life to successfully reach their goals.
Jenny has competed in running and adventure races all over the world including Mark Burnett’s Eco-Challenge Expedition Race, the Boston Marathon, the Antarctica Marathon, Rim-to-Rim at the Grand Canyon and the Inca Trail Marathon. Whether it’s through her writing, speaking, coaching, or adventure travel, Jenny Hadfield is one of the most influential and relatable health and fitness experts in the world.
Connect With Coach Jenny:
Official Website - Facebook - Twitter - YouTube
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COACH JENNY - EPISODE 43 - GILAD JACOBS - Recover Like the Pro’s with NormaTec CEO Gilad Jacobs
Gilad Jacobs is the CEO of Boston-based NormaTec Industries, a global leader in medical and sports technology. The son of NormaTec’s founder, Dr. Jacobs, Gilad saw incredible potential in harnessing the science behind his mother’s work, and customizing it to benefit athletes, leading him to grow it from a small medical device company into the revolutionary sports and medicine company that it is today.
I’ve used the Normatec Recovery System for years and I think it is the coolest recovery product around. In this episode, we talk about its origin in the medical world, how it made its way to the sports industry with pro endurance athletes, and how it works to help athletes recover and perform better.
TIMELINE HIGHLIGHTS:
1:41 HOW GILAD STARTED IN THE INDUSTRY
8:33 HOW LOWER COSTS BRINGS TECH TO MORE ATHLETES
14:21 NORMATEC PROTOCOL FOR WARM-UP vs RECOVERY
20:10 HOW NORMATEC COMPARES TO OTHER RECOVERY STRATEGIES
26:26 UTILIZING NORMATEC WHEN TRAVELING
30:08 HOW PRO ATHLETE INPUT HAS SHAPED NORMATEC
33:26 NORMATEC’S USAGE IN THE MLB, NBA, & NHL
38:18 HOW CAN SOMEONE TEST NORMATEC FOR THEMSELVES?
41:10 WHAT ARE NORMATEC’S PLANS FOR THE FUTURE?
KEY TAKEAWAYS:
Rapid recovery technology is the next frontier of sports medicine. You don’t have to be injured to utilize dynamic compression technology. Increasing circulation through massage removes lactic acids, and metabolites.ADDITIONAL RESOURCES:
https://www.normatecrecovery.com
GUEST BIOGRAPHY: GILAD JACOBS
Mr. Gilad Jacobs serves as Vice President of Sports Medicine at NormaTec Industries, LP. Mr. Jacobs leads NormaTec's Sports Medicine division, which he established in 2007, and is responsible for sales to pro teams, top college and Olympic programs, and elite and amateur athletes. He completed an undergraduate degree in Communications at the University of Pittsburgh.
Connect With Gilad Jacobs:
Official Website - Facebook - Twitter - Instagram
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COACH JENNY SHOW - EPISODE 42 - Running Strong with Keith Hanson
Keith Hanson is the co-author of two books, the Hanson’s Marathon Method and the Hanson’s Half Marathon Method. Keith is co-founder of the Olympic Development Program - the Hanson’s-Brooks Distance Project and the Hanson’s Running Shop in Rochester Hills Michigan, where he and his brother Kevin train professional and amateur runners.
Their insights into their individual athletes and coaching philosophies have enabled athletes like Desi Linden and Brian Sell to successfully compete on the world's greatest running stage. And we certainly saw evidence of this in the Boston Marathon with Desi’s incredible win!
TIMELINE HIGHLIGHTS:
1:05 - HOW KEITH BEGAN RUNNING
4:59 - TURNING RUNING INTO A BUSINESS
13:30 - BUILDING A COMMUNITY OF RUNNERS
15:47 - THE IMPORTANCE OF PATIENCE WITH YOUR TRAINING
20:49 - HOW DOES KEITH CHOOSE HIS ATHLETES?
28:54 - WHY MICHIGAN IS A GOOD BASE FOR TRAINING
33:35 - COURSE SIMULATION STRATEGIES
37:58 - DESI LINDEN’S 2018 BOSTON MARATHON STRATEGY
44:19 - KEITH HANSON’S TIPS FOR BEGINNER MARATHON RUNNERS
49:22 - ENERGY CONSERVATION STRATEGIES FOR MARATHONS
KEY TAKEAWAYS:
Patience and persistence in training is essential, to realizing your potential.
Running a marathon isn’t about being fast, it’s about being efficient.
Runners MUST be smart in the first half of a marathon.
Worry about only controlling controllable factors.
ADDITIONAL RESOURCES:
Hanson’s Running - Coaching Services
Hanson’s Marathon Method (Book)
Hanson’s Half-Marathon Method (Book)
Keith Hanson Runner’s World Interview
Marathon Training, Minus the Long Run (NY Times)
GUEST BIOGRAPHY: KEITH HANSON
Education: Michigan State Univeristy – Graduated 1987 Bachelor of Arts
Materials and Logistics Management
Running Background
Completed Detroit Free Press Marathon 1978 at age of 13 in 3:20:01 and
Maryland Marathon 1979 at 14 in 2:59:29.
High School personal bests of 9:39 3200 meter
Collegiate Michigan State University 3000 8:23 5000 14:36 10000 30:36
Captain Cross Country 1986 and 1987
Coaching
1995 – 1999 Harper Woods Notre Dame High School Cross Country Head coach
1999 – Current Coach of Hanson’s Running Shop Olympic Development program
Program Accomplishments
2001 USATF Club Team Champions
5 Individual qualifiers in 2001 US Track Championships
5 in Top 21 at 2000 US Cross Country winter championships
Connect With Keith Hanson Online:
Official Website - Facebook - Twitter - Instagram
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COACH JENNY - EPISODE 41 - Running Reinvented with ElliptiGO CEO Bryan Pate
In 2005, during his federal court clerkship, Bryan approached Brent Teal, a friend and former Palomar co-worker, with the idea for the ElliptiGO. In 2008, after three years of working with Brent on designing, developing, and testing prototypes, Bryan left McKinsey to work full-time on the ElliptiGO project. Bryan and Brent co-founded ElliptiGO Inc. at the end of 2008 to commercialize the world’s first elliptical bicycle. As the company CEO, Bryan leads the company’s corporate strategy.
Bryan is a named inventor on more than twenty issued patents and an accomplished endurance athlete, having completed numerous running, cycling and triathlon events, including Ironman Florida.
TIMELINE HIGHLIGHTS:
0:43 HOW DID YOU GET STARTED IN ENDURANCE SPORTS?
6:14 HOW DID ElliptiGO BEGIN?
12:42 WHY ElliptiGO WAS DESIGNED FOR RUNNERS
18:06 HOW ElliptiGO CREATED A NEW INDUSTRY FOR RUNNERS
21:56 WHY ELITE RUNNERS ARE USING ElliptiGO AS A PERFORMANCE TOOL
26:34 ElliptiGO’s BENEFITS FOR RUNNERS
28:00 HOW ElliptiGO EMPOWERS RUNNERS TO TRAIN LIKE CYCLISTS
31:54 USING ElliptiGO FOR CLIMBING TRAINING IN FLAT ENVIRONMENTS
34:28 HOW THE ElliptiGO HAS EVOLVED OVER THE YEARS
43:40 ElliptiGO SUCCESS STORIES FOR EVERYDAY RUNNERS
46:50 THE EMERGING ElliptiGO COMMUNITY
50:06 THE COMMUNITY FUELED GROWTH OF ElliptiGO
54:18 HOW CAN SOMEONE TEST RIDE AN ElliptiGO?
KEY TAKEAWAYS:
ElliptiGO was designed to recreate the running experience without impact.
ElliptiGO can provide climbing training in flat environments.
Lack of impact accelerates a runners recovery system.
ADDITIONAL RESOURCES:
Official ElliptiGO Website
GUEST BIOGRAPHY: BRYAN PATE
Bryan earned a Bachelor’s of Science degree in Earth Systems from Stanford University in 1995. Upon graduation, he joined the U.S. Marine Corps. As a Marine Officer, Bryan led a platoon of Scout Snipers during a deployment to the Persian Gulf and also served as an intelligence officer on an admiral’s staff. After the Marines, Bryan accepted a strategic marketing position at semiconductor equipment manufacturer Palomar Technologies, Inc. While at Palomar, Bryan helped lead two new product development efforts. In 2002, Bryan left Palomar to attend Columbia Law School. After graduation he completed a one year federal court clerkship and then joined McKinsey & Company, a management consulting firm.
In 2005, during his federal court clerkship, Bryan approached Brent Teal, a friend and former Palomar co-worker, with the idea for the ElliptiGO. In 2008, after three years of working with Brent on designing, developing, and testing prototypes, Bryan left McKinsey to work full-time on the ElliptiGO project. Bryan and Brent co-founded ElliptiGO Inc. at the end of 2008 to commercialize the world’s first elliptical bicycle. As the company CEO, Bryan leads the company’s corporate strategy.
Bryan is a named inventor on more than twenty issued patents and an accomplished endurance athlete, having completed numerous running, cycling and triathlon events, including Ironman Florida.
Connect With ElliptiGO Online:
Official Website - Facebook - Twitter - Instagram - Private Facebook Group
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COACH JENNY - EPISODE 40 - Let Your Mind Run with Deena Kastor
Deena Kastor is one of the world’s most extraordinary female athletes. Her career is earmarked by her groundbreaking 2004 Olympic Bronze Medal in the marathon in Athens, Greece, which shattered a 20-year medal draught for U.S. women in the event. Yet, her accomplishments don’t stop there. Deena is currently the American Record Holder in the marathon (2:19:36) and half marathon (1:07:34) and has held American records in a distances from 5K to the marathon.
Deena’s win at the 2005 Chicago Marathon was highlighted in the inspiring documentary, Spirit of the Marathon. Deena followed that momentum to win the 2006 London marathon which ranked her #1 in the world that year. In 2014 Deena set 5 world masters records in one race during the Philadelphia Rock ‘n’ Roll Half-Marathon. Deena has a reputation for bringing her very best self to the starting line while simultaneously inspiring excellence in everyone around her. She did just that with her new book, Let Your Mind Run, A Memoir of Thinking My Way to Victory. You can’t help but shift your thoughts to the positive when reading her book.
TIMELINE HIGHLIGHTS:
1:46 WRITING ‘LET YOUR MIND RUN’
8:16 PERSEVERANCE WHEN TEMPTED TO QUIT
13:24 HAVING PATIENCE WITH OUR DEVELOPMENT
14:43 STARTING A MINDFULNESS PRACTICE
20:29 EXCEDING EXPECTATIONS
21:42 RESPONDING TO FEAR WITH COURAGE
23:27 HOW MARATHON RUNNING TEACHES US TO DEAL WITH FEAR
25:29 THE ROLE VISUALIZATION CAN PLAY FOR RUNNERS
28:47 THOUGHTS WHILE RACING IN THE 2004 OLYMPICS
34:07 LEARNING FROM OUR INJURIES
40:42 NAVIGATING THE CHALLENGES OF PARENTHOOD
KEY TAKEAWAYS:
The principles that make us better athletes also makes us better human beings.
The importance of being critical without being judgmental.
Shift from the negative to the positive whenever possible.
There’s a difference between being fit and being healthy.
Meet your fears with courage.
ADDITIONAL RESOURCES:
Let Your Mind Run: A Memoir of Thinking My Way to Victory
GUEST BIOGRAPHY: DEENA KASTOR
I have been running since I was 11 years old and have learned over the years that there is no greater influence on success than the power of optimism. When we are positive, we master our physical potential. The power of our own thinking can open doors and elevate our performances. With optimism I have been able to pursue every goal, win medals, earn American and world records, but more importantly, I’ve been able to be resilient in the face of injury and falling short. Optimists are dreamers, believers and solution seekers. I believe that these lessons are universal and not running exclusive.
Connect With Deena Kastor Online:
Official Website - Facebook - Twitter - Instagram
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COACH JENNY SHOW - EPISODE 39 - Strength Train Like Pro Runners with Jason Fitzgerald
Jason Fitzgerald is a USA Track and Field certified coach, 2:39 marathoner, and Men's Running Magazine's 2017 Influencer of the Year. Through the award-winning Strength Running blog, coaching programs, and podcast, he has helped tens of thousands of runners reach new personal bests since 2010.
TIMELINE HIGHLIGHTS:
2:00 HOW INJURIES INFORMED JASON’S STRENGTH RUNNING PHILOSOPHY
4:59 JASON’S PRE-INJURY STRENGTH TRAINING REGIMEN
7:11 THE BENEFITS OF STRENGTH TRAINING FOR RUNNERS
11:43 HOW OFTEN SHOULD ONE STRENGTH TRAIN?
12:10 THE DO’S & DONT’S OF STRENGTH TRAINING FOR RUNNER
17:27 BALANCING STRENGTH & CARDIO TRAINING
19:26 STRENGTH TRAINING TO IMPROVE RUNNING PERFORMANCE
20:34 HOW ELITE RUNNERS STRENGTH TRAIN TO IMPROVE PERFORMANCE
28:09 STRENGTH TRAINING FOR BEGINNER RUNNERS
31:19. STRENGTH TRAINING WHILE TRAVELING
33:52 BODY WEIGHT vs WEIGHT TRAINING ROUTINES
36:09 STRENGTH TRAINING FOR HALF MARATHONS
41:54 FAVORITE STRENGTH TRAINING SUCCESS STORIES
KEY TAKEAWAYS:
Injury prevention is the #1 reason runners should lift weights.
Strength training twice weekly for 45-60 min each delivers maximal benefits.
Running is an impact sport, it’s you vs the ground.
Runners don’t have to lift more than twice a week.
Lift weights AFTER you run, not before you run.
Take two minutes rest in-between each exercise.
Strength training delays fatigue.
ADDITIONAL RESOURCES:
Jason’s Training Programs
Jason’s Full Strength Program
Jason’s Free E-mail Strength Training Series
Jason Fitzgerald’s ‘Strength Running Podcast’
GUEST BIOGRAPHY: JASON FITZGERALD
Jason Fitzgerald is the creator and founder of Strength Running. As a USA Track & Field certified coach, he’s helped thousands of runners race faster, get stronger, and prevent injuries since 2010.
Jason has been running competitively since 1998 and during that time he’s run a 2:39 marathon, beat almost 17,000 other runners to win a Warrior Dash obstacle race, and won many other 5ks, half marathons and marathons.
Jason also hosts of the Strength Running podcast, and is a member of the Greatist Expert Network, and his book Running for Health & Happiness debuted as an instant Amazon bestseller.
Jason is the 2017 Men’s Running Influencer of the Year and my coaching advice has been featured in most major media publications like Runner’s World, Competitor, Forbes, Lifehacker, Health Magazine, Business Insider, Fitness and many more.
Connect With Jason Fitzgerald Online:
Official Website - Facebook - Twitter - Instagram
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COACH JENNY - EPISODE 38 - SCOTT JUREK: North - Finding My Way While Running the Appalachian Trail with Scott Jurek
Scott Jurek is considered one of the greatest long distance runners of all time. He has claimed victories in nearly all of ultrarunning’s elite trail and road events including the historic 153-mile Spartathlon, the Hardrock 100, the Badwater 135-Mile Ultramarathon, and the Western States 100-Mile Endurance Run, which he won a record seven times.
He is also the New York Times bestselling author of Eat and Run, has been prominently featured in countless publications, and is a star of the international bestseller, Born to Run.
In 2015, Scott decided to mark the end of a 20-year career as a competitive runner by undertaking what would be his mind and body’s greatest test: establishing a new fastest known time (FKT) for running the entire length of the 2,189-mile Appalachian Trail. In order to set the record, he would run each and every day, rain or shine, for 46 days straight—NO days off—
While Scott ran, his wife Jenny who is also an accomplished ultramarathoner, led the support crew, an ever changing motley group of old friends and new acquaintances. In their book NORTH, Scott and Jenny chronicle their amazing journey.
This is a conversation with Scott about his new book, this incredible adventure, retirement, and parenthood. Enjoy.
TIMELINE HIGHLIGHTS:
:01 WHEN DID YOU DISCOVER YOU WANTED TO BE A RUNNER?
3:01 THE COMMUNITY BETWEEN RUNNERS
6:24 RECORDING ‘NORTH’ AS AN AUDIOBOOK
7:25 WRITING THE BOOK ‘NORTH’
9:08 SCOTT’S MOTIVATION TO RUN THE 2,160 MILE APPALACHIAN TRAIL
13:20 TRAINING STRATEGY FOR THE APPALACHIAN TRAIL
20:09 PERSEVERANCE IN ADVERSITY
24:00 ANGELS ON THE TRAIL
27:35 CREWING CHALLENGES ON THE APPALACHIAN TRAIL
30:04 CRITICS ALONG THE APPALACHIAN TRAIL
34:22 HIKING vs RUNNING ON THE APPALACHIAN TRAIL
35:52 SCOTT'S FAVORITE PARTS OF THE APPALACHIAN TRAIL
37:05 SOURCES OF STRENGTH AND MOTIVATION TO ENDURE
45:05 WHAT WERE THE FINAL STAGES, HOURS, AND MILES LIKE?
48:04 HOW PARENTHOOD CHANGED SCOTT’S LIFE
KEY TAKEAWAYS:
The running community makes running both a solitary and social sport.
Northeast US trail runners face daunting natural challenges.
Hike your own hike. Hike the way that works best for you.
Adventure is a metaphor for life.
ADDITIONAL RESOURCES:
Appalachian Trail (Wikipedia)
Appalachian Trail Maps
Appalachian Trail Conservancy
BOOKS BY SCOTT JUREK:
Eat and Run: My Unlikely Journey to Ultramarathon Greatness
NORTH: A Memoir About Finding My Way While Running the Appalachian Trail
BOOK ABOUT SCOTT JUREK:
Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen
GUEST BIOGRAPHY: SCOTT JUREK - BORN TO RUN:
Named one of the greatest runners of all time, Scott Jurek has become a living legend. He has claimed victories in nearly all of ultrarunning’s elite trail and road events including the historic 153-mile Spartathlon, the Hardrock 100, the Badwater 135-Mile Ultramarathon, and—his signature race—the Western States 100-Mile Endurance Run, which he won a record seven straight times. Scott has also taken the running world by storm with his 2015 Appalachian Trail speed record, averaging nearly 50 miles a day over 46 days—and the United States all-surface record in the 24-Hour Run with 165.7 miles: 6.5 marathons in one day.
Off the trail, Scott is a New York Times-bestselling author for his memoir, Eat & Run, has been prominently featured in countless publications, and is a star of the international bestseller, Born To Run.
More than just a champion, Scott is a true student and ambassador of the sport, known to stay at finish lines cheering until the last runner crosses. When not racing, he donates his time to many non profit organizations and is an avid volunteer in the areas of environmental conservation, fitness and health.
A passionate advocate for vegetarianism, he follows a 100% plant-based diet, which he credits for his endurance, recovery and consistent twenty year racing career. He believes that everyone can run an ultra and everyone can access their body’s innate capacity to heal. Through writing, public speaking, and consulting, Scott takes joy in encouraging people of all fitness levels to take the next step toward vibrant health.
Scott currently resides in Boulder, CO with his wife, Jenny, and newborn daughter, Raven.
Connect With Scott Jurek Online:
Official Website - Facebook - Twitter - Instagram
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COACH JENNY - EPISODE 37 - ROXANNE HARLEY - THE EGOSCUE METHOD FOR POSTURAL THERAPY
Roxanne Harley is a posture alignment specialist who practices the Egoscue Method, a postural therapy designed to eliminate chronic pain without drugs or surgery. It focuses on a series of gentle stretches and exercises to correct misalignments in the musculoskeletal system of the body.
TIMELINE HIGHLIGHTS:
0:45 ROXANNE HARLEY INTRODUCTION & BACKGROUND
8:29 THE EGOSCUE METHOD OF CHANGING POSTURE TO ALLEVIATE PAIN
11:46 THE IMPORTANCE OF MOVEMENT
12:09 PHYSICAL FITNESS BETWEEN 50-80 YEARS OLD
14:21 EGOSCUE METHOD HISTORY
21:17 WE ARE DESIGNED TO WALK
23:28 POSTURE ANALYSIS PROCEDURE
27:05 WHAT PAIN IS TELLING YOU
28:01 CASE STUDY - DOLORES (78 YRS OLD)
30:10 CASE STUDY - SUZANNE (40 YRS OLD)
33:48 HOW LONG FOR IMPROVEMENT TO BE SEEN?
36:01 CALMING ASPECTS OF THE EGOSCUE METHOD
37:58 UTILIZING THE SELF-HEALING ASPECTS OF OUR BODY
42:05 MONITORING THE VERTICAL LOAD ON OUR BODIES
44:25 THE DANGER OF INACTIVITY
46:50 HOW RUNNERS CAN IMPROVE THEIR POSTURE
KEY TAKEAWAYS:
CHANGING YOUR POSTURE CAN ALLEVIATE PAIN
OUR BODY LOVES TO WALK, IT’S ONE OF ITS FAVORITE THINGS TO DO
THE MOST IMPORTANT TIME TO BE PHYSICALLY FIT IS BETWEEN 50-80 YEARS OLD.
STRENGTH, RANGE OF MOTION, AND BEING PAIN-FREE ARE ESSENTIAL TO WELLNESS
EGOSCUE EXERCISES:
Egoscue Static Extension
Egoscue Cat Dogs
Egoscue Downward Dog
Egoscue Standing Arm Circles
Egoscue Standing Elbow Curls
Egoscue Spread Foot Forward Bend
GUEST BIOGRAPHY:
Roxanne Harley - Posture Alignment Specialist - Egoscue Method
Roxanne Harley is a posture alignment specialist who practices the Egoscue Method, a postural therapy designed to eliminate chronic pain without drugs or surgery. It focuses on a series of gentle stretches and exercises to correct misalignments in the musculoskeletal system of the body. I met Roxanne as part of an overall wellness assessment I had at Prestige Fitness in Tucson. I walked in thinking I was fine other than a little shoulder pain but quickly realized that my posture had really gotten out of alignment.
Egoscue is a postural therapy designed to eliminate chronic pain without drugs or surgery. It focuses on a series of gentle stretches and exercises to correct misalignments in the musculoskeletal system of the body. This is a conversation with Roxanne and it's about why posture alignment is important, how we fall out of alignment and how we can heal naturally using the Egoscue Method.
Connect With Roxanne Harley Online:
Egoscue - Prestige Fitness AZ
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COACH JENNY SHOW - EPISODE 36 - TRAIL RUNNING WITH ULTRA-RUNNER ZAC MARION
TIMELINE HIGHLIGHTS:
00:42 HOW ZAC BEGAN HIS JOURNEY INTO RUNNING
10:00 TRANSITIONING FROM SHORT DISTANCES TO MARATHONS
16:14 THE ULTRA RUNNING COMMUNITY
22:07 THE MOST BRUTAL COURSE ZAC RAN
23:47 THE ABILITY TO ADAPT
26:29 FAVORITE TYPES OF GEAR & THE IMPORTANCE OF MUSIC
32:25 STRATEGIES FOR 50K, 100K, AND 100 MILE RACES
39:31 FINDING THE RIGHT PAIR OF RUNNING SHOES
42:05 ADVICE FOR THOSE WHO WISH TO TRY MARATHONS OR TRAIL RUNNING
45:40 LATEST RESEARCH IN PHYSICAL THERAPY FOR RUNNERS
49:32 ADVANCEMENTS IN FOOTWEAR FOR RUNNERS
53:14 GLUTE & CALF MUSCLE RESEARCH
58:21 DESIGNING FOR ULTRA FOOTWEAR
1:02:28 LIGHTNING ROUND OF QUICK-ANSWER QUESTIONS
KEY TAKEAWAYS:
NO SINGLE TYPE OF FOOTWEAR IS RIGHT FOR EVERYBODY
EACH MUSCLE FIBER IS BUILT TO DO ONE THING IN ONE DIRECTION
STAND AT THE FINISH LINE IF YOU WANT TO GET MOTIVATED TO RUN
RUNING IS A ONE-LEGGED SPORT; DON’T HAVE BOTH LEGS ON GROUND AT THE SAME TIME
Connect With Zac Marion Online:
Facebook - Instagram
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COACH JENNY - EPISODE 35 - BROOKE SCHOHL - THE ADVANCED SWEAT TEST
Brooke Schohl is a Registered Sports Dietitian and the owner of Fuel to the Finish Endurance Nutrition Coaching in Scottsdale, Arizona. She is an avid triathlete, having completed many triathlons of all distances including 3 Ironman races. She integrates that personal experience and knowledge into developing customized, sport-specific fuel plans for her clients.
TIMELINE HIGHLIGHTS:
3:00 WHY SWEAT TESTS ARE IMPORTANT FOR ATHLETES
5:00 HOW SWEAT TESTS ARE GIVEN
6:16 AGGREGATE SWEAT TESTS RESULTS
8:35 SWEAT RATE VS SWEAT/SODIUM CONCENTRATIONS
10:10 HYDRATION SUCCESS STORIES
13:14 SODIUM LOSS SYMPTOMS
15:24 WHAT SHOULD HIGH SODIUM SWEATERS DO?
17:32 DECODING SWEAT TEST RESULTS
20:15 WHEN TO IMPLEMENT A SODIUM REPLACEMENT PLAN
22:11 HOW CLIMATE DIFFERENCES IMPACT HYDRATION STRATEGIES
25:25 SELF-TESTING YOUR SODIUM LEVELS
28:00 RACE vs TRAINING PRELOAD PROTOCOLS
33:50 SODIUM CITRATE vs SODIUM CHLORIDE
36:47 HYDRATION TIPS FOR TRAINING IN ONE CLIMATE; PERFORMING IN ANOTHER
44:04 TOTAL HOURLY SODIUM REPLACEMENT NEEDS
46:44 FUELING MUSCLES FOR TRAINING & RACES
48:41 METABOLIC EFFICIENCY FUELING
52:14 BALANCING OUR INTAKE OF CARBS, PROTEIN, & FAT
KEY TAKEAWAYS:
SWEAT TESTS MEASURE SWEAT/SODIUM CONCENTRATIONS
90% OF SWEAT TEST PARTICIPANTS ARE NOT CONSUMING ENOUGH SODIUM
WORKOUTS OVER 2-3 HOURS SHOULD HAVE A SODIUM REPLACEMENT PLAN
SODIUM CITRATE IS AN ALKALINE; SODIUM CHLORIDE IS ACIDIC
WEBSITES & ARTICLES MENTIONED:
Fuel To The Finish - Official Website
Precision Hydration - Official Website
Take Precision Hydration’s Free Online Sweat Test to get a personalized hydration strategy with advice on what, when and how much to drink:
GUEST BIOGRAPHY:
Brooke Schohl - Founder, Fuel to the Finish Endurance Nutrition Coaching
Brooke Schohl is a triathlete's dietitian who provides customized nutrition services for endurance athletes. Brooke is also a 3-time Ironman. She provide endurance athletes personalized nutrition plans/coaching that improve performance and overall health! Offerings include current diet assessment, specialized meal plans, and training/racing fuel and hydration plans.
Connect With Brooke Schohl Online:
Official Website - Twitter - Facebook - Instagram - Linked-In Profile
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EP/34 - How to Hydrate for Optimal Health and Performance with Sports Scientist Andy Blow
Coach Jenny and Andy Blow the founder of Precision Hydration discuss the essential role hydration plays in the life of athletes. Recommendations and strategies for how to properly hydrate and fuel for marathon runners and Ironman competitions are explored along with important information on how athletes should recognize and cater to their unique hydration needs.
TIMELINE HIGHLIGHTS:
4:26 TRAINING PROGRAMS FOR F1 DRIVERS
6:02 HYDRATION PACKS FOR F1 DRIVERS
7:47 THE IMPORTANCE OF HYDRATION
9:38 STARTING THE PRECISION HYDRATION COMPANY
10:38 HOW MUCH HYDRATION IS APPROPRIATE?
12:51 WHY IS SODIUM SO IMPORTANT?
20:36 HOW ATHLETES DETERMINE HYDRATION & SODIUM NEEDS
23:23 SEASONAL VARIATION IN HYDRATION
24:56 HYDRATION GOAL SETTING
28:09 HOW THIRST WORKS
32:20 WHEN THIRST CUES FAIL ATHLETES
34:54 PROFESSIONAL HYDRATION ASSESSMENTS
37:45 GENETIC ASPECTS OF SODIUM CONCENTRATION
39:58 HYDRATION PRELOADING
41:58 HYDRATION RECOMMENDATIONS
44:11 HYDRATION STRATEGIES
47:42 HYDRATION FOR MARATHON RUNNERS
49:04 FUELING FOR AN IRONMAN
59:35 FUELING & HYDRATION NEEDS DEFINED
54:42 CRAMP REDUCTION STRATEGIES
59:28 RECOGNIZING OPTIMAL HYDRATION
1:00:44 ADJUSTING HYDRATION STRATEGIES AS ATHLETES AGE
1:04:19 HOW MENSTRUATION IMPACTS HYDRATION
1:07:57 DRINKING ALCOHOL BEFORE A RACE?
KEY TAKEAWAYS:
- Hydration needs are unique to the individual
- Hydration strategies should change as athletes age
- Primary needs for fueling and hydration are water, salt, and sugar (calories).
SPECIAL OFFER:
Use the code COACHJENNY to receive a free box/tube of Precision Hydration. Simply add the COACHJENNY code at check out at PrecisionHydration.com to receive up to $13.99 of product to test on your next training workout (shipping rates apply).
WEBSITES & ARTICLES MENTIONED:
Precision Hydration - Official Website
Take the free online Sweat Test to get a personalized hydration strategy with advice on what, when and how much to drink.
Why sodium is important to perform at your best.
How to start hydrated and why that’s so important.
Why athletes cramp up and how to avoid it.
GUEST BIOGRAPHY:
Andy Blow
Founder, Precision Hydration
Andy Blow has a few top 10 Ironman and 70.3 finishes and an Xterra World Age Group title to his name. He founded Precision Hydration to help athletes solve their hydration issues. He has a degree in Sport and Exercise Science and was once the Team Sports Scientist for Benetton and Renault F1 teams.
Connect With Andy Blow Online:
Official Website - Twitter Profile - Facebook - Instagram - LinkedIn Profile
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Coach Jenny and Jocelyn Vande Velde the City Bike Brand Manager of Trek Bikes discuss the future of bikes and how women are transforming the marketplace and the types of products being created. The benefits and different types of E-Bikes are also explored and Jocelyn announces Trek’s new Gravel Bike “Checkpoint” along with a news update on Trek’s Global Women’s Summit.
TIMELINE HIGHLIGHTS:
5:46 TIPS FOR COMMUTING ON YOUR BIKE
8:45 WHAT TO WEAR WHEN COMMUTING
11:06 SECURITY TIPS FOR LOCKING BIKES
13:57 E-BIKES
17:48 E-BIKE BENEFITS
29:49 E-BIKE ETIQUETTE
30:13 E-BIKE TYPES & SYSTEMS
33:14 MOST POPULAR E-BIKE IN THE TREK LINE
36:06 MOTHERHOOD & EXERCISE
39:44 THE VANDE VELDE FAMILY
43:28 TREK’S GLOBAL WOMAN’S SUMMIT
46:36 CUSTOMIZATIONS FOR WOMEN
50:45 TREK’S NEW GRAVEL BIKE “CHECKPOINT”
52:44 GRAVEL RIDING
Key Takeaways:
- E-bikes allow us to explore areas which were previously inaccessible.
- E-bikes expand the number of people who are able to commute to work
- E-bikes empower people who are using the assist to rehab injuries.
- Trek Launches New Gravel Bike “CheckPoint”
Website’s Mentioned:
People For Bikes
Trek’s Checkpoint Gravel Bike
Trek Women - Bikes & Apparel
GUEST BIOGRAPHY:
Jocelyn Vande Velde
Global Brand Manager, City Bikes
Trek Bicycle Corporation
After 20 years of riding Trek bikes, I'm proud to be responsible for crafting and communicating the right message, at the right time, to the right audience to gain share and more fans of our Hybrid, Electric and Adventure bikes!
-Marketing management of the largest volume and profit category in the business
-Research and understand the current business and brand realities for city bicycles worldwide
-Craft and execute a marketing plan with a simple, clear message to -best capitalize on opportunities
-Launch new products to all channels including media, retailers and consumers
-Hone our digital strategy to the City bike customer via email, Trekbikes.com, social, SEO and analytics
-Develop and maintain endemic and non-endemic media relationships
-Direct photography, videography and advertising in all forms
-Provide product information, training and sales collateral/POP to retailers and sales team
-Collaborate with City core team of product, design and engineering staff
Accomplishments:
-Achieved sales goals for the Super Commuter+ launch via European and NYC media events, retailer and sales support, demo programs and events, digital tactics, inspired creative and more
-To date, launched 8 new, incredibly successful bikes and 4 major bike line updates
-One of the key leaders on Trek's most fiscally strong teams
Jocelyn’s entire career has been spent in lifestyle-driven and outdoor industries. Her expertise lies in marketing tactics/strategies, cross functional leadership, consumer experience, international business, management, relationship development/seeding influencers, sales tool creation, product training, e-Learning, event production and B2B/B2C.
Connect With Jocelyn Online:
Official Website - LinkedIn Profile - Twitter Profile
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Coach Jenny and Pamela Bede discuss how to improve nutritional foundations for 2018. This episode will help you create and improve your fitness, nutrition, and strength goals for those looking to lose weight, improve energy, health, and performance.
Pamela Bede is a certified specialist in sports dietetics, a nutrition spokesperson, industry strategist, freelancer, and consultant. She specializes in writing and speaking about sports nutrition, weight management, and wellness. Through her work with publications such as Runner's World, and through individual outreach, Pamela impacts the lives of athletes and nutrition clients and helps them to optimize nutritional status and improve performance through nutrition.
TIMELINE HIGHLIGHTS:
0:00 INTRODUCTION
2:09 PAM BEDE INTERVIEW
3:21 TIPS FOR PRENATAL NUTRITION
5:51 FINAL TRIMESTER PREPERATIONS
7:30 ADVICE FOR NEW MOMS
9:02 ESTABLISHING NUTRITIONAL FOUNDATIONS
9:56 NUTRITION AND WEIGHT LOSS GOALS
14:20 REMEDIES FOR WEIGHT LOSS DIFFICULTIES
16:03 RESTING METABOLIC ASSESSMENTS
18:18 LOSING WEIGHT AT 2,200 CALORIES PER DAY
19:55 COMMON WEIGHT LOSS MISTAKES
24:51 IMPROVING ENERGY & OVERALL HEALTH
27:16 MANAGING CRAVINGS
32:26 OPTIMIZING ATHLETIC PERFORMANCE
35:44 FLUCTUATIONS IN HYDRATION STATUS
38:42 HYDRATION GOALS
39:25 UNDER-FUELING HAZARDS
40:30 PERFORMANCE GOALS vs WEIGHT LOSS GOALS
43:20 MENOPAUSAL NUTRITION
KEY TAKEAWAYS:
- Supplement to meet your protein needs in first trimester.
- Essential prenatal nutrients are Iron, Vitamin D, and Calcium.
- 40/30/30 = Calorie intake is 40% Carbs, 30% Proteins, and 30% Fats.
- The importance of nutrient timing, recovery, fueling on the road, and hydration.
- Portion control is essential to weight loss.
- French fries aren’t vegetables.
GUEST BIOGRAPHY:
Pamela Bede is a sports dietitian with Abbott's EAS Sports Nutrition. She works with athletes and coaches to support the development of innovative nutrition products that help active people and athletes of all levels achieve their goals.
As a marathoner, triathlete, and dietitian, Pamela knows firsthand the important role nutrition plays in athletic performance. A 21-time marathoner and an Ironman triathlete, Pamela works passionately with athletes, trainers and coach to share nutrition and training insight. She has contributed to multiple books and regularly writes a column, “Fuel School,” published by Runner’s World magazine.
Prior to joining Abbott, Pamela was a pediatric clinical dietitian and worked in the areas of pediatric obesity, Type 1 diabetes and general pediatrics. She earned a Bachelor of Science in Dietetics from Miami University and a Master of Science in Medical Dietetics from The Ohio State University.
Pamela’s areas of expertise include sports nutrition, diet trends, marathon training, meal planning, recovery nutrition, pregnancy and training, and dietetic counseling.
Official Website - Swim, Bike, Run, Eat
Pamela on Twitter, Linked-In, & Instagram
Pamela’s FUEL SCHOOL Article Archive on Runner’s World
Runner’s World Run to Lose: A Complete Guide to Weight Loss for Runners
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In this episode, I talk with Barry Siff, the current President of the USA Triathlon Board of Directors about his adventures in triathlons and adventure racing around the world. From Fiji, to Borneo, and Kona Hawaii, Barry discusses how he got into endurance sports and how endurance sports helped him create and maintain a balanced body and mind. Barry also shares his advice for those who wish to become a triathlete.
Barry Siff has been an integral part of the multi-sport scene since 1986 years as an athlete, race organizer, writer and executive leader. He became active with USA Triathlon in 2009 as Chair of the Race Director Committee and has since been named to the Board of Directors while currently serving as President of the National Governing Body. In the past year, Barry has been elected to the Executive Boards for both the International Triathlon Union (ITU) and the American Triathlon Confederation (CAMTRI). In addition, he is a USA Triathlon Level 2 Certified Race Director, as well as a Level I Certified Coach.
Thanks for the listen!
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Tina Muir is a 2:36 marathoner and Great Britain runner, and the host of the popular Running for Real Podcast.
She shocked the running world in 2017 by taking a hiatus from her running career to focus on starting a family and overcoming amenorrhea. In this episode, we discuss:
How Tina rose to success in her running career. Tina's rituals and goal-setting strategies. Her secret that rocked the sports world and changed her life. And her successful journey from amenorrhea to motherhood.Thanks for the listen!
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Hello friends and welcome to the Coach Jenny Show and a brand new series called Success Warriors. This new series includes podcasts that share the stories of four every day athletes and their journey to achieving success.
These are shorter podcasts that deliver inspiring stories of how they got started, the lessons learned along the way, and tips and tools that helped them succeed.
The Success Warriors podcast includes athletes that I coach, and that are in my Challenge program, which is an annual program membership that includes motivating fitness and healthy habits challenges throughout the year to maintain motivation, teach you how to take the guesswork out of training and fitness, conquer your goals, and support you every step of the way. You can learn all about the Challenge 2018 program and sign up at CoachJenny.com. Use the code “MakeItHappen2018” to save $10 on membership.
Our final Success Warrior is Carol Smith. She's a wife, mother, corporate spy, themed-costume runner, and METAvivor. The word that I use to describe Carol’s journey is Thrive. With every day, she celebrates life, she brings joy into the world, and inspires others to cherish every moment.
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Hello friends and welcome to the Coach Jenny Show and a brand new series called Success Warriors. This new series includes podcasts that share the stories of four every day athletes and their journey to achieving success.
These are shorter podcasts that deliver inspiring stories of how they got started, the lessons learned along the way, and tips and tools that helped them succeed.
The Success Warriors podcast includes athletes that I coach, and that are in my Challenge program, which is an annual program membership that includes motivating fitness and healthy habits challenges throughout the year to maintain motivation, teach you how to take the guesswork out of training and fitness, conquer your goals, and support you every step of the way. You can learn all about the Challenge 2018 program and sign up at CoachJenny.com. Use the code “MakeItHappen2018” to save $10 on membership.
The third Success Warrior is Shari Wolf, who is a retired business owner, wife, seasoned runner, and my best friend.
Shari’s journey to success is all about perseverance. I’ve had the pleasure of watching her reach outside her comfort zone and succeed at lots of epic races and adventures, and witness her perseverance as she moved through the one she didn’t. She shares how she went from running 5Ks to climbing Mt Kilimanjaro. We’ve shared conversations over thousands of miles of movement, and I’m happy to share this one with you.
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Hello friends and welcome to the Coach Jenny Show and a brand new series called Success Warriors. This new series includes podcasts that share the stories of four every day athletes and their journey to achieving success.
These are shorter 15-30 min podcasts that deliver inspiring stories of how they got started, the lessons learned along the way, and tips and tools that helped them succeed.
The Success Warriors podcast includes athletes that I coach, and that are in my Challenge program, which is an annual program membership that includes motivating fitness and healthy habits challenges throughout the year to maintain motivation, teach you how to take the guesswork out of training and fitness, conquer your goals, and support you every step of the way. You can learn all about the Challenge 2018 program and sign up at CoachJenny.com. Use the code “MakeItHappen2018” to save $10 on membership.
The second Success Warrior is Ed Johnson, who is a father, husband, financial planner, and masters runner. We began working together when he accepted a bid to run in the Boston Marathon two years ago.
The word that I would use to describe Ed’s journey to success is patience. He had to take a few steps back, before he could move forward, and by practicing patience and consistency, he is now, in his 50s is reaching his goals and setting personal records.
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Hello friends and welcome to the Coach Jenny Show and a brand new series called Success Warriors. This new series includes podcasts that share the stories of four every day athletes and their journey to achieving success.
These are shorter 15-30 min podcasts that deliver inspiring stories of how they got started, the lessons learned along the way, and tips and tools that helped them succeed.
The Success Warriors podcast includes athletes that I coach, and that are in my Challenge program, which is an annual program membership that includes motivating fitness and healthy habits challenges throughout the year to maintain motivation, teach you how to take the guesswork out of training and fitness, conquer your goals, and support you every step of the way. You can learn all about the Challenge 2018 program and sign up at CoachJenny.com. Use the code “MakeItHappen2018” to save $10 on membership.
The first Success Warrior is Jodi Friedman who is a mother of twins, wife, business owner, Lululemon Ambassador, and a relatively new runner. Our paths crossed when I began to coach her a year ago.
The one word I would use to describe her journey to success this year is “open.” She was open to changing the way she trained, and it opened a path to learning, discovery, and improvement. I hope you enjoy the show.
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On May 6, 2017, three runners attempted to break the two-hour marathon barrier. Kenya’s Eliud Kipchoge ran the fastest marathon in history at 2 hours and 25 seconds.
Dr. Phillip Skiba was part of Nike’s scientific team for the Breaking2 project. He is board certified in both family medicine and sports medicine, with a PhD in Exercise Physiology.
He spent several years in the UK as Director of Sports Medicine at the University of Exeter, and developed the equations, algorithms and software systems used by the British Triathlon Federation in their successful quest for gold at the 2012 London Olympics.
Skiba's work is now in use at several Olympic training centers and helps train the fastest runners in the world.
If you haven’t watched the Breaking2 movie, you can do so for free on Youtube.
Although the target sub 2-hour goal wasn’t achieved, the project shows us what is possible, and more importantly, how we can go about improving performance.
There is so much to be learned in this episode. I hope you enjoy it as much as I did.
We discuss:
Is it possible to break the 2-hour barrier in the marathon?
Why was this project important?
The training variables they focused on with each runner.
What he would do differently next time.
Applications that can be used for every day mortals.
- Show more
