The Extramilest Podcast Floris Gierman

Thanks to LMNT for sponsoring this video! Head to https://drinklmnt.com/flo to get your free sample pack with any purchase.
 
Jennifer Kellett absolutely crushes the age group divisions. For example, she ran a half marathon in 1:37:31 and broke the Australian 65-69 age category record and at the time was only 2 seconds off the World Record. It wasn't until her early 60s that she made running her primary sport. Jennifer is a member of our Personal Best Running Coaching Program, more info at https://www.pbprogram.com/ 
 
Watch the full video on YouTube here: https://youtu.be/IidfDmGAXqs 
 

 
Chapters:
00:00 Intro (Jennifer) 00:27 Intro (Floris) 02:50 Welcome Jennifer! 04:17 Running smarter not harder. 08:18 Going beyond limits, the perception of an age barrier. 11:38 From higher intensity to slowing down in training. 13:10 MAF training “guard rails”, max heart rate and running by feel. 15:53 Advice for people starting out with heart rate training. 17:29 Training in the heat (Australia) 18:40 Recovery strategy for a short turnaround of events, plus breaking records! 21:36 Starting running at different ages. 23:28 Don’t chase the squirrel! Letting go of ego and improving self-awareness. 27:17 Jennifer’s 2023 Chicago Marathon experience. 33:14 Raceday doesn’t always go to plan. Eating on the move? Take your blender! 35:29 Jennifer’s training routine, being an intuitive runner and avoiding injury. 41:07 Looking towards the Comrades Marathon. 43:29 Advice for people looking to go further distances.  46:09 Closing thoughts; training load and strength training as we get older. 52:08 Outro.  
FIND JENNIFER KELLETT HERE:
Instagram: https://www.instagram.com/jenniek1111 Instagram: https://www.instagram.com/runningfromoldage Strava: https://www.strava.com/athletes/19073319 Facebook: https://www.facebook.com/jennifer.kellett.186  
LINKS & TOOLS MENTIONED:
Per-Olof Åstrand ~ https://www.topendsports.com/testing/history-astrand.htm Stephen Seiler Ted Talk ~ https://bit.ly/47D2OJQ Comrades Marathon ~ https://www.comrades.com/ Vitamix blender ~ https://amzn.to/3Qya8PT  
YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: 
Our Personal Best Coaching Program: www.pbprogram.com YouTube: https://bit.ly/Flo-YT Strava: strava.com/athletes/1329785 Instagram: instagram.com/florisgierman Website: extramilest.com Website: pathprojects.com Podcast: extramilest.com/podcast/  
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
 
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
 
More info about our running coaching program that Jennifer Kellett is a part of can be found at https://www.pbprogram.com. 
 
SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT
 

Thanks to LMNT for sponsoring this video! Head to https://drinklmnt.com/flo to get your free sample pack with any purchase. In this episode, three running coaches from The Personal Best Program, Floris Gierman, Amelia Vrabel and Ben Edusei reflect on running mistakes they have made, and common mistakes they see other athletes make. We discuss how to avoid these mistakes and set yourself up for success in training, racing and daily life. 
 
Watch the full video on YouTube here: https://youtu.be/vFfOTnN765Q 
 

 
CHAPTERS:
0:00 How to deal when something doesn't go according to plan 3:13 Sponsor LMNT 4:24 Welcome coach Ben Edusei and Amelia Vrabel 5:09 Amelia: How easy is your easy running? 7:33 Ben: prioritizing running with physical and mental well-being. 11:05 Amelia: On the struggle bus? Get off the bus! 13:17 Low heart rate training, training volume and speedwork. 19:40 Amelia: Social media and ego. 21:57 Ben: The MAF test as a measurable counter to the ego. 23:11 Floris & Ben: The comparison trap and the inner critic. 26:01 Ben: Making recovery your priority. 27:36 Amelia: Framing how health foundations affect running. 28:28 Floris: Sleep and training volume. 30:41 Amelia: A running diet for success. 33:06 The physical effects of digital behavior, being present. 38:30 The day you stop racing, is the day you win the race. 43:45 Implementing strength and mobility as a habit. Your Why. 53:37 When race day doesn’t go according to plan. 1:08:05 Amelia: Closing thoughts. 1:09:23 Ben: Closing thoughts. 1:10:03 Floris: Learning, journaling and mindset. 1:12:08 The power of community. 1:13:13 Find out more about Ben and Amelia. 1:14:33 Floris: Closing thoughts.  
FIND COACH AMELIA VRABEL HERE:
Website: https://www.focusedfootsteps.com Instagram: https://www.instagram.com/focusedfootsteps Twitter: https://twitter.com/amelia262 Strava: https://www.strava.com/athletes/6278182  
FIND COACH BEN EDUSEI HERE:
Website: https://benedusei.com  Instagram: https://www.instagram.com/ben_edusei  YouTube: https://www.youtube.com/@benedusei479  Strava: https://www.strava.com/athletes/45106672  Twitter: https://twitter.com/ben_edusei    
LINKS & TOOLS MENTIONED:
PB Program (running coaching): https://www.pbprogram.com   
YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: 
Our Personal Best Coaching Program: www.pbprogram.com YouTube: https://bit.ly/Flo-YT Strava: strava.com/athletes/1329785 Instagram: instagram.com/florisgierman Website: extramilest.com Website: pathprojects.com Podcast: extramilest.com/podcast/  
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
 
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
 
More info about our running coaching program can be found at https://www.pbprogram.com. 
 
SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT
 

Thanks to LMNT for sponsoring this video! Head to https://drinklmnt.com/flo to get your free sample pack with any purchase. Todd Marentette is a 46-year-old athlete from Ontario, Canada. He went from around 250 lbs/113kg, to finishing 12 marathons. We discuss low heart rate training and his race lessons learned.
Watch the full video on YouTube here: https://youtu.be/05QUrjPVN6Q 

 
CHAPTERS:
00:00 Intro 02:36 How Todd got into running 06:33 Learning patience and looking after your feet! 12:28 Fundamentals for non-elite runners, Todd’s routine. 16:43 Challenges and benefits with low heart rate training 20:45 First race day experiences 25:50 Further training cycles and races, beat your average! 28:19 What is your Why? 30:45 Running all seasons in Ontario 34:23 The perfect race morning 36:24 Heart rate monitoring, watch tech and metrics. 41:51 Base-building and adding in speed 47:37 Running isn’t just running 50:11 The role of recovery in training 53:18 Keeping active while desk-working, beauty of the trails. 56:22 Increasing volume of low intensity running 1:01:41 Find out more about Todd 1:02:13 What Todd learned through his running experiences. 1:04:06 Closing thoughts, don’t be afraid to ask for help! 1:07:10 Outro – about the PB Program  
FIND TODD MARENTETTE HERE:
Instagram: instagram.com/altramarathonman 
 
LINKS & TOOLS MENTIONED:
Garmin Fenix watches - amzn.to/3RS6a6Y  Polar H10 chest strap HRM - amzn.to/3LYV644 PATH projects apparel - /pathprojects.com Altra Footwear - amzn.to/3S1Rxhp Danny Dreyer Chi Running - youtube.com/watch?v=VrHyT-D1se8  Dr Mark Cucuzzella - youtube.com/watch?v=wCbr-dkUi7Q Dr Phil Maffetone - youtube.com/watch?v=_TPrenWWK9U Coach Amelia Vrabel - youtube.com/watch?v=rW6mr8A_dpA Coach Ben Edusei - youtube.com/watch?v=-mIcYyVqXNw   
YOU CAN FIND ME, FLORIS GIERMAN HERE: 
Our Personal Best Coaching Program: www.pbprogram.com YouTube: https://bit.ly/Flo-YT Strava: strava.com/athletes/1329785 Instagram: instagram.com/florisgierman Website: extramilest.com Website: pathprojects.com Podcast: extramilest.com/podcast/  
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
 
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
 
More info about our running coaching program can be found at https://www.pbprogram.com. 
 
SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT
 

Thanks to LMNT for sponsoring this video! Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase.
 
Kasper van der Meulen is a renowned author, speaker, and expert in the fields of human performance, mindfulness, and breathwork. He has worked with many elite athletes, special operators and other high performers. 
 
Watch this full interview on YouTube: https://youtu.be/sY46A5AIhzs
 

CHAPTERS
00:00 Breathing techniques to improve your running 03:45 The power of the breath. Kasper’s journey to getting the word out 08:04 State regulation through breathwork, minimal effective dose 11:56 Breathing strategies for athletes, Hypoventilation (under breathing) 17:16 The less you ventilate, the more you respirate 19:28 Balancing training load with breathwork as an aid to health and performance 21:47 Breathing practice for endurance running and recovery 31:07 Functional and dysfunctional breathing, hyperventilation and trauma 40:46 Posture and breath, desk athletes’ hips and glutes 51:07 How to coordinate movement and breath 1:01:31 Breathwork Masterclass with Kasper 1:06:09 Ways to become a strong, healthier and happier athlete 1:10:32 Outro and enter to win contest  
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
 
FIND KASPER VAN DER MEULEN HERE
Kasper is also the founder of Breathwork Masterclass, to become a Certified Masterful BreathCoach. 
► Website: https://breathworkmasterclass.com/
► Instagram: (kaspersfocus) https://www.instagram.com/kaspersfocus/
 
 
LINKS & TOOLS MENTIONED
► My Berlin Marathon Race Video: https://www.youtube.com/watch?v=1ZIUBaAXIoo
► Mindlift (book) by Kasper Van Der Meulen https://amzn.to/469DVoC
► Scott Jurek books https://amzn.to/3ZEg4Ls
► Lawrence Van Lingen – YouTube https://bit.ly/46wNv4v
► Breathing for Warriors (book) by Belisa Vranich https://amzn.to/3LIfqXs
 
EXTRAMILEST SHOWS MENTIONED:
► Dr. Phil Maffetone on Training Your Brain #68 - https://www.youtube.com/watch?v=QfUCQ-LQeYo
► Kilian Jornet’s Advice to Race Faster, For Non-Elites #51 - https://www.youtube.com/watch?v=OJZO-t6O5Bk
► Shut Your Mouth for Running and Health, with Patrick McKeown #30 - https://www.youtube.com/watch?v=D1JMP_-zoEY
 
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Podcast: https://extramilest.com/podcast/
► Personal Best Program: https://www.pbprogram.com/
► Strava: https://www.strava.com/athletes/1329785
► Instagram: https://www.instagram.com/florisgierman
► Website: https://extramilest.com
► Website: https://pathprojects.com
 
MORE ABOUT KASPER VAN DER MEULEN:
Kasper van der Meulen is a highly respected figure in the realms of human performance, mindfulness, and breathwork. With a strong academic foundation in neuroscience and an unwavering commitment to exploring the boundless capacities of the human psyche and physiology, Kasper has devoted his professional journey to assisting individuals in realizing their fullest potential and cultivating healthier, more enriching existences.
Through an array of mediums such as authored works, educational seminars, and keynote addresses, Kasper disseminates practical methodologies and profound insights, which originate from his extensive research endeavors and personal encounters. His primary focus frequently revolves around harnessing the transformative capabilities of breathwork and mindfulness techniques to optimize mental and physical well-being, bolster concentration and efficiency, and nurture resilience in the face of life's formidable trials.
Kasper van der Meulen's comprehensive strategy for enhancing human potential has solidi

Thanks to LMNT for sponsoring this video! Head to https://drinklmnt.com/FLO to get your free sample pack with any purchase.
 
Jennifer Schmidt helps active people navigate their mental health challenges towards wellness. She is a Recreation Therapist and Functional Medicine Certified Health Coach, taking athletes mental health beyond exercise. 


Watch this full interview on YouTube: https://youtu.be/SrG9dn2ADp0
 

CHAPTERS:

00:00​ how your sport performance can improve significantly 03:06​ how Jen became a mental health coach for athletes 05:15​ how mental health starts in the body 06:54 ​recognizing mental health issues in athletes 10:56​ getting to the root causes of stress responses, looking at biology 16:02​ anxiety and depression as symptoms, not isolated states 17:01​ practical ways to manage anxiety in the moment 20:29​ inflammation with anxiety and depression 22:31​ nail the basics, then get to the “fancy” stuff 23:47​ stress of a busy schedules and talking about our emotions 28:47​ potential benefits of cold exposure 36:29​ light and mood, circadian rhythms, SAD lamps 40:57​ injury and identity with sport 44:04​ journaling, stream of consciousness writing and gratitude 47:39​ laughter is the best medicine! 53:48​ transformational journeys for athletes 58:22​ holistic approach to training and health 1:00:22​ mental health after racing, finding that dopamine hit! 1:03:03​ find out more about Jennifer 1:04:32​ closing thoughts Floris  
FIND JENNIFER SCHMIDT HERE:
► Instagram - https://www.instagram.com/ignitehealthcoaching
► Website - www.igniteyourhealth.ca
► Weekly Newsletter - https://www.igniteyourhealth.ca/mental-health-pb/ 
 
LINKS & TOOLS
► Wim Hof on Extramilest Show https://youtu.be/6-WVAsie2oA
 
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Podcast: https://extramilest.com/podcast
► My Running Coaching Program: https://www.pbprogram.com 
► My weekly newsletter: https://extramilest.com/subscribe 
► Strava: https://www.strava.com/athletes/1329785 
► Instagram: https://www.instagram.com/florisgierman 
► Website: https://extramilest.com 
► Website: https://pathprojects.com 
 
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Associate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
 
ABOUT THE EXTRAMILEST SHOW: 
A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
 
🚨 GIVEAWAY!! Win a $100 gift card to PATH projects. To enter, subscribe to my YouTube channel & comment: what was your favorite takeaway, lesson or quote from this video? 1 winner will be picked by November 30th from the YouTube comments.
 
To learn more about our running coaching program, from 5k to marathons and ultra distances, for beginners, intermediate and advanced runners, visit https://www.pbprogram.com 

Matt Choi is a Korean / American Hybrid Athlete, combining strength and endurance. He is also an entrepreneur and content creator, with a large audience on TikTok, Instagram and YouTube.
 
 
We discuss how he structures his training as a hybrid athlete, mistakes he sees many athletes make in training and how to set yourself up for long term success in training, racing and every day life.
 
Thanks to PATH projects and LMNT for sponsoring this video! Visit https://pathprojects.com/FLO to get 10% off your order of PATH projects running gear. Visit https://drinklmnt.com/FLO to get your free LMNT sample pack with any purchase.

Watch this full interview on YouTube: https://youtu.be/8Dqa0ntlfUQ 
 

CHAPTERS:
00:00​ Training like a hybrid athlete
03:05​ Advice for newer athletes
05:54​ Transition from high intensity to slowing down
08:07​ What is a hybrid athlete?
10:45​ Strength, individualized training and healthy ageing
12:55 ​Training week structure, nutrition, recovery
16:09 3 Mistakes hybrid athletes make, intensity and recovery
21:17​ Race day examples from Matt: what worked and what didn’t!
26:29​ Dealing with adversity, how we talk to ourselves
34:26​ Optimize motivation and discipline
38:08 ​Important lessons learned from David Goggins
41:20​ Pulling from different energy systems
43:24​ What Matt and Floris noticed after taking Creatine
53:33​ What footwear is right for you and why
1:02:01​ Nutrition principles as a hybrid athlete
1:07:39​ Find out more about Matt
1:08:32​ Advice for athletes looking to improve long term
1:10:47​ Final thoughts Floris  
FIND MATT CHOI HERE:
► Coaching/website - https://mattchoi.co
► YouTube - https://www.youtube.com/@MattChoi
► Instagram - https://www.instagram.com/mattchoi_6
► TikTok – https://www.tiktok.com/@mattchoi6
 
LINKS & TOOLS
► David Goggins https://davidgoggins.com
► Creatine https://amzn.to/44rolCZ
► Peter Attia https://peterattiamd.com
► Andrew Huberman https://hubermanlab.com
► Ryan Hall on Extramilest Show https://youtu.be/5EugD_uoBzw 
 
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Podcast: https://extramilest.com/podcast
► My Running Coaching Program: https://www.pbprogram.com 
► My weekly newsletter: https://extramilest.com/subscribe 
► Strava: https://www.strava.com/athletes/1329785 
► Instagram: https://www.instagram.com/florisgierman 
► Website: https://extramilest.com 
► Website: https://pathprojects.com 
 
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Associate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
 
ABOUT THE EXTRAMILEST SHOW: 
A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
 
🚨 GIVEAWAY!! Win a $100 gift card to PATH projects. To enter, subscribe to my YouTube channel & comment: what was your favorite takeaway, lesson or quote from this video? 1 winner will be picked by October 31st from the YouTube comments.
 
To learn more about our running coaching program, from 5k to marathons and ultra distances, for beginners, intermediate and advanced runners, visit https://www.pbprogram.com