50 episodes

The Extramilest Podcast helps athletes reach their full potential in training, racing and life. Interviews with world class athletes, coaches and rukus makers about health, wellness and performance. Hosted by endurance athlete Floris Gierman.

The Extramilest Podcast Floris Gierman

    • Sports
    • 4.9 • 280 Ratings

The Extramilest Podcast helps athletes reach their full potential in training, racing and life. Interviews with world class athletes, coaches and rukus makers about health, wellness and performance. Hosted by endurance athlete Floris Gierman.

    #50: Dr. Stephen Seiler on 80/20 Training

    #50: Dr. Stephen Seiler on 80/20 Training

    “You don’t have to go that hard every day in training with the high intensity sessions. You’re building the cake, but racing is eating the cake. You have to balance that. If you eat the cake too much, then you’re going to be in trouble…" - Stephen Seiler PhD
    Video version of this interview.

    Dr. Stephen Seiler (Twitter) is a well known Exercise Physiologist, located in Norway. You might have heard of the 80/20 rule of endurance training, meaning performing 80% of your workouts at a low intensity and 20% at a higher intensity. 
    Professor Stephen Seiler has studied the training habits of many world class endurance athletes and discovered the 80/20 Rule that also applies to endurance training. This has been a remarkable counter intuitive trend, however this polarized approach is now widely accepted by coaches and athletes around the world.
    In this podcast we talk about exercise physiology and training adaptations, particularly for endurance sports.
    --- 
    🚨 BIG GIVEAWAY! For this 50th episode of the Extramilest Show, I’m giving away a $150 gift card from PATH projects, the only clothing I use for my running. Many women enjoy the PATH projects gear as well, the running shirts, beanies and hats. 
    I’m also giving away a lifetime membership to my Personal Best running coaching program. This PB program is valued at $297.
    To enter for a chance to win one of these prizes, let me know here in the YouTube comments: what was your favorite takeaway, lesson or quote from this episode? 1 winner will be picked at random. 
    --- 
    SHOW NOTES
    4:45 How did Dr. Seiler get involved in exercise science? 8:30 Growth of exercise science 13:40 Alternatives to the No Pain No Gain mentality 18:50 Training zone intensities  25:00 How 80/20 training can also benefit the recreational runner.  29:30 How hard to do high intensity training?   35:45 Balancing being a dad and coaching his daughter Siren Seiler 40:40 Male vs female athlete difference 45:25 Being healthy to reach max performance 48:50 His research with rats 52:10 Impact of stress on training adaptations 55:25 Balancing training and personal life  1:01:50 Breathing intensity vs heart rate intensity 1:08:30 Nasal breathing experiences 1:13:35 Entrainment, linking of breathing and movement pattern 1:18:58 Dr Seiler on ResearchGate 1:20:34 Closing thoughts  1:21:35 BIG giveaway contest, leave a comment to enter  
    TOOLS AND RESOURCES MENTIONED:
    Seiler’s Hierarchy of Endurance Training needs The Complete Book of Running
    Harvard Fatigue Laboratory  
    Molly Seiler Olympic performance
    Polar OH1 - arm heart rate strap
    Eliud Kipchoge interview Extramilest Show
    Wim Hof interview Extramilest Show
    Patrick McKeown interview Extramilest Show
    BIG Enter to Win Contest for Episode #50   
     
    FIND DR SEILER HERE:
    Twitter YouTube  Research Gate  YOU CAN FIND ME, FLORIS GIERMAN HERE:
    Personal Best Program Website Strava  Instagram Extramilest Show Podcast  

    • 1 hr 22 min
    #49: From 3:59 Marathon To 2:34, with Danny Huibregtse

    #49: From 3:59 Marathon To 2:34, with Danny Huibregtse

    Danny Huibregtse from The Netherlands, improved his marathon times from a 3:59 to a 2:34, using heart rate training. In his last marathon alone he ran a 34 minute PB from 3:08 down to 2:34, that’s incredible!! 
     
    We discuss his approach to training and racing, how he improved so much and recommendations for other athletes looking to improve. 
     
    Danny and I first connected the summer of 2019. Danny has been a part of our Personal Best Training Program and it has been really exciting to follow his training and racing progress over time. 
     
    Our Personal Best Program is a running coaching program and we often focus on MAF low heart rate training and race day strategies. To learn more, check out PBprogram.com
     
    I hope you enjoy my conversation with Danny Huibregtse. 
     
    Full video of this conversation is on YouTube: https://youtu.be/dW2cK6r7UoA 

    FIND DANNY HERE:
    ► Strava - https://www.strava.com/athletes/39154584
    ► His 2:34 PB on Strava - https://bit.ly/danny-PB-strava
     
    YOU CAN FIND ME, FLORIS GIERMAN HERE:
    ► Personal Best Program: https://www.pbprogram.com
    ► Website: https://extramilest.com
    ► Strava: https://www.strava.com/athletes/1329785
    ► Instagram: https://www.instagram.com/florisgierman
    ► Podcast: https://extramilest.com/podcast 
     
    SHOW NOTES
    0:00 intro Danny 3:55 Danny's running background 6:18 His first marathon in 2008 at age 18 10:25 Pilot training, minimal running 11:55 3rd marathon, still bonking bad 14:10 MAF training experience 15:25 Chi-Running 19:05 Overcoming challenges MAF training 23:05 Changes in nutrition approach 28:00 His first sub 3 marathon goal mindset 31:25 Speedwork after base building 34:25 From 3:38 to 3:08 marathon improvement 36.30 Mindset limiting factor 37:20 From 3:08 to 2:34 marathon improvement 37:55 Training volume 40:55 Tapering for the big Rotterdam dam 43:25 Race day recap 52:05 Any concerns about blowing up? 54:05 The feeling of finishing in 2:34, a 34 minute PB 56:05 Energy management throughout a race 58:55 Nasal breathing  1:01:35 Importance of thinking big 1:05:53 Recommendations to improve   BOOK MENTIONED:
    Big Book of Endurance Training and Racing by Dr Phil Maffetone: https://amzn.to/2WAcfbT  

    • 1 hr 12 min
    #48: Achieve Your Goals, with Sally McRae

    #48: Achieve Your Goals, with Sally McRae

    Sally McRae is a professional ultra/mountain runner. This summer she won the Toughest Footrace on the Planet, Badwater 135 miler. 
     
    She is one of the most real, inspiring and positive people I have ever met. Sally is a trainer, coach, and mother of two active kids.
     
    She is sponsored by Nike, COROS, Leki, Spring Energy, UltrAspire, Igloo, Sidekick, and LyveCap.
     
    We discuss mental training, pushing the limits, work / life balance, Badwater 135, strength training and more! 

     
    YouTube video of this interview: https://youtu.be/eXoL5f_Gf1g 
     
    Chapters: 
    0:00 Intro Sally McRae 4:15 Sally’s athletic background 6:23 Dealing with her moms death at age 17 8:49 How soccer and sports connect people 9:58 Inspiring others through running 11:42 Time management for a busy pro athlete mother 18:58 Badwater 135 mile race 22:48 Difference between Badwater in 2018 and 2021 26:48 Importance of humbling experiences in running 28:20 Mindset and believe 29:43 Study your race environment  32:03 Discomfort teaches us to grow 38:44 The power of how we respond to situations 41:16 Last miles to winning Badwater 135  45:37 Mindset to make or break you 46:37 Judgment from outside world 51:37 Social media behavior 55:37 Sally’s first photoshoot with Nike 1:01:03 Strength training for runners, why / how 1:06:03 Sally’s strength running app 1:09:37 Connect with Sally 1:10:21 Recommendations for athletes to improve  1:12:28 Closing thoughts + next episode "Failures, letdowns, mistakes, flaws, they do not define your value. In fact, those were never supposed to be limiting factors. All those things are supposed to propel us to something better.”
     
    I'd love to hear from you, what was your favorite lesson, quote or takeaway. Please let me know in the comments. 


    FIND SALLY MCRAE HERE:
    ► Website: https://www.sallymcrae.com
    ► Strength App: https://my.playbookapp.io/sally-mcrae
    ► Instagram: https://www.instagram.com/yellowrunner
    ► Youtube: https://www.youtube.com/user/coachsallymcrae
    ► Podcast: https://bit.ly/choose-strong-podcast
     
    YOU CAN FIND ME, FLORIS GIERMAN HERE:
    ► Website: https://extramilest.com
    ► Personal Best Program: https://www.pbprogram.com
    ► Strava: https://www.strava.com/athletes/1329785
    ► Instagram: https://www.instagram.com/florisgierman
    ► Podcast: https://extramilest.com/podcast 
     
    -- -- -- 
    This episode is brought to you by PATH projects running apparel. PATH makes premium running shorts, baseliners, shirts and hats.
    Recently PATH projects won Runner’s World Gear of the Year award for the 2nd time. This time for the Pyrenees hooded running shirt, it’s a shirt that I wear daily too. 
     
    You can find out more at https://pathprojects.com/

    • 1 hr 14 min
    #47: Eliud Kipchoge's Advice to Improve Your Running, For Non-Elites

    #47: Eliud Kipchoge's Advice to Improve Your Running, For Non-Elites

    Eliud Kipchoge is the greatest marathoner of all time. He is the marathon world record holder and only person to ever break the 2 hour barrier for the marathon. 
     
    This episode is not available in podcast format, and can only be found on my YouTube channel in video format
     
    https://youtu.be/7E6TNeoOC3Y
     
    The reason is that this episode is subtitled for clarity and also includes lots of visuals, photos, videos, screenshots.
     
    Last week I had the honor to sit down twice with Eliud, once on Zoom and once in Eugene, Oregon. He was fresh off his 2nd Gold Medal at the Olympics in Tokyo. 
     
    He shares insights about his training (yes, he also trains by heart rate), what sets him up for success, his new movie The Last Milestone, advice for non-elite athletes to race faster, and much more. 
     
    I am super excited about this special episode with Eliud Kipchoge. I can’t wait to hear your thoughts about this conversation in the comments HERE on YouTube: https://youtu.be/7E6TNeoOC3Y
     

     

    • 1 min
    #46: MAF Training and Longevity with Ben Edusei

    #46: MAF Training and Longevity with Ben Edusei

    Ben Edusei is a close friend from New Zealand. He is a mobility, Strength & Conditioning and running coach. 

    We have really gotten to know each other very well over the past 18 months, when we talk 1 on 1 about a variety of topics.

    Ben is also one of our coaches in our Personal Best Training Program, where he has created several follow along workout routines.

    He is a father, ex-elite footballer, speaker and a strong runner, with a half marathon PB of 1:27 so far.

    Ben has a degree in Sports Science, is a qualified plant-based Nutritionist and also coaches in epigenetics.

    I had a blast catching up and recording our conversation. I hope you enjoy this as well. 

    FIND BEN EDUSEI HERE:
    Website: https://www.benedusei.com/ Instagram: https://www.instagram.com/ben_edusei/ Strava: https://www.strava.com/athletes/45106672 Youtube: https://bit.ly/3elv1eW Facebook: https://www.facebook.com/ben.edusei Contact: ben@benedusei.com/  YOU CAN FIND ME, FLORIS GIERMAN HERE:
    Personal Best Program: https://www.pbprogram.com/ Strava - https://www.strava.com/athletes/1329785 Website - https://extramilest.com Podcast - https://extramilest.com/podcast/ Instagram - https://www.instagram.com/florisgierman
    Show notes:
    How Ben got into running, background in football (soccer) [03:10] Transition from higher intensity training and away from injury, a personal turning point [08:32] Finding new training approaches [12:05] Integrating mobility (strength and flexibility) training into coaching [14:30] Archetypal positions, incorporating movements into daily life [19:01] First experiences with MAF low heart rate training [23:21] Running below MAF, taking to the trails! [29:04] Elevation gain, physical benefits to hill training [35:07] Frustrations in MAF training, looking at lifestyle factors [36:22] Floris and Ben talk about stress management [39:22] Knees over toes and backwards walking and running [44:10] Add a sled! Resistance [51:29] Epigenetic profile testing [53:49] Protein [56:50] The word “perfect” [57:40] Floris on a questionnaire from Ben and optimizing energy levels [58:38] Getting in touch with Ben [01:00:08] High level thoughts from Ben about training [01:01:55] Racing goals? [01:06:02] Following Ben online [01:10:10]  

    • 1 hr 11 min
    #45: From Paralyzed to Running a Fast Marathon, with Ash Lewis

    #45: From Paralyzed to Running a Fast Marathon, with Ash Lewis

    Ash Lewis, 37 from Jersey UK, has an incredibly inspiring story to share about overcoming challenges. 
     
    At age 28 he had a staph infection that resulted in being paralyzed from his waist down. This spinal injury resulted that he was in a wheelchair and 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 heart rate training and great advice to those experiencing challenges in training, racing and life. 
     
     
    YOU CAN FIND ASH LEWIS:
    Strava: https://www.strava.com/athletes/56526119 IG running: https://www.instagram.com/runningtattooartist/ IG tattoo: https://www.instagram.com/ashlewistattoo Spinal Research Charity Page: https://bit.ly/ash-charity-page  
    YOU CAN FIND ME, FLORIS GIERMAN HERE:
    Personal Best Program: https://www.pbprogram.com/ Strava - https://www.strava.com/athletes/1329785 Website - https://extramilest.com Podcast - https://extramilest.com/podcast/ Instagram - https://www.instagram.com/florisgierman  
    SHOW NOTES
    Background Ash as an athlete, playing soccer (3:40)
    At age 28, paralyzed from his waist down (6:55) 
    Recovery journey to learn how to walk again (10:40)
    Mindset Ash had during his recovery (14:20)
    Floris shares his story when a doctor said in 2008 he would never run another marathon again (15:57)
    April 2020, Ash’s painful first 5k (16:45) 
    Michael Ovens guiding Ash to slow down his running intensity (18:30) 
    How Ash used Maffetone’s 180 formula to calculate his MAF hr training zone (19:50)
    Overcoming frustrations and challenges walking and running slow at MAF (21:00)
    What made Ash stick to low heart rate training, although it was challenging first (23:20)
    Adding some speedwork and getting ready for race day (24:20)
    Important lesson for those starting with MAF training (26:00)
    Second marathon experience for Ash, finishing strong (28:00) 
    Post race blues Ash experienced (33:35)    
    Running on purpose without a heart rate monitor (35:25)
    Sub 3 goal at the London Marathon + ultras (38:00)
    Strength and conditioning session to complement his running (41:52)
    From tattoo world to excitement for the running world (44:30)
    Learning to run with a baby stroller (46:00)
    Any other thoughts for runners looking to improve your runner (47:00)
    Social platforms Ash is active on (48:45)
    Ash asked Floris if you can keep improving + future running goals (48:52)

    • 56 min

Customer Reviews

4.9 out of 5
280 Ratings

280 Ratings

Drosophlia ,

Informative!

I’ve learned so much from watching and listening to Floris Gierman! All the topics and people he interviews have taught me so much! Thank you. I am watching him to learn and prepare more for my upcoming Ragnar relay race.

JKSmith ,

Finally committing to MAF

These podcasts showing me so many wide ranging success stories of MAF training have finally gotten me to buckle down and start running slow.

Super inspiring listening to all of your guests share their concerns, lessons, struggles and ultimately successes has been the light in the darkness while slowing down😣.

Thanks for having such amazing content!

Parker CJ ,

Start of sub 3 journey

Love this podcast! I learn so much and am understanding the wisdom of how to accomplish a sub 3 marathon.

I just want to get out and run after every listen. Sadly, Fargo ND IS -25F.

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