Rise And Shine

Chris J. Dunn
  • 5.0 (2)
  • HEALTH & FITNESS
  • UPDATED WEEKLY

This show is for anyone who believes our potential has no preset. Rather, we are the authors of our own Epic Hero's Story. I'll share what I've learned over the last four decades about human performance and potential in short easily consumed episodes. As an exercise physiologist I have developed a deep understanding of the scientific theories of human performance. But time and again I have witnessed ordinary people do extraordinary things which are not easily explained by 'science'. This show is about the keys that unlock those performances.

  1. 17H AGO

    E14: Running Efficiency: The Metric You're Not Watching (But Should)

    Two runners. Same track. Same pace. Very different outcomes. In this episode, we open with a simple tempo run shared by two training partners, Mark and Eli. From the outside, they look identical—same pace, same rhythm, same effort. But as the miles pass, the difference becomes clear: one runner is working harder just to hold on, while the other stays smooth, controlled, and composed. The difference isn’t fitness. It’s running efficiency. We unpack what running efficiency really means—how effectively a runner converts effort into forward motion—and why it often matters more than simply building a bigger aerobic engine. You’ll learn how efficiency shows up in real-world training data through Efficiency Factor (EF) in Training Peaks, a powerful and underrated metric that compares pace to heart rate to help distinguish true fitness gains from accumulated fatigue. This episode covers: What running efficiency is—and what it isn’t How Efficiency Factor (EF) works and when it’s most useful Why EF is valuable for athletes and coaches monitoring adaptation, recovery, and fatigue Common mistakes when interpreting efficiency data Why improving efficiency leads to stronger finishes and more repeatable performance We then pivot to the practical side: how to actually improve running efficiency. Rather than chasing a perfect-looking stride or adding more hard workouts, we focus on three high-return strategies: Getting stronger so each stride costs less energy Reducing wasted motion by cleaning up—not “fixing”—running form Practicing efficiency under fatigue so it holds when it matters most The takeaway is simple but powerful: Running performance isn’t just about how big your engine is—it’s about how effectively you use it. When efficiency improves, pace becomes a byproduct, fatigue shows up later, and strong finishes become the norm rather than the exception. Efficiency isn’t accidental. It’s trained—deliberately. To learn more about the work we're doing with athletes, recreationalist, and business leaders head on over to www.ascendhumanperformancecoaching.com.

    13 min

  2. MAR 23

    E13: The WAM Effect: How Accountability Builds Self-Reliance

    Training solo can be powerful—but it can also be lonely. In this episode of Rise & Shine, we explore how intentional peer-to-peer accountability can transform not just consistency, but confidence and self-belief. Picture this: it’s 5:30 a.m. The alarm goes off. The sky is dark. Your running shoes are sitting there, waiting. When no one else is watching, it’s easy to negotiate with yourself. That’s where structure—and community—can make the difference. I break down the Weekly Accountability Meeting (WAM) we use in my coaching program: a small, voluntary group that meets weekly to reflect, score the week, and plan forward with intention. Simple questions. Honest answers. Powerful results. But the real magic isn’t external pressure—it’s what happens over time. Reflection turns into awareness. Awareness turns into adjustment. And eventually, accountability becomes internal. Athletes start holding themselves to their own standards—whether the group is watching or not. We also talk about: Why self-accountability outlasts motivation How small groups create momentum and consistency The importance of choice and intrinsic motivation How to handle non-participation without damaging culture How to build your own accountability group that actually works This weekly ritual turns the solo grind into something shared, intentional, and sustainable. Because solo doesn’t have to mean alone—and accountability, done right, builds habits that last far beyond a single week. Rise early. Reflect honestly. Adjust intentionally. And keep moving forward. To learn more about the work we're doing with athletes, recreationlists, and business leaders visit us at www.ascendhumanperformancecoaching.com.

    9 min

  3. MAR 16

    E12: From Past to Present: Redefining Excellence as You Evolve

    Comparison is the thief of joy—but sometimes, it’s closer to home than we realize. In this episode of Rise & Shine, we explore the subtle, quiet comparison that happens not with others, but with the person you used to be. If you’ve ever felt off despite consistent training, this episode is for you. We dive into why comparing your current self to past versions can be so tempting—and so costly. We’ll break down how metrics, numbers, and past performance can unintentionally steal your joy and even lead to frustration, burnout, or injury. Then, we flip the script. Drawing on lessons from ancient Greek athletics and the concept of aretē—excellence in action—we explore how to honor your current body, circumstances, and season of life. Learn how to: Shift from outcomes to process Prioritize quality effort and recovery Redefine progress as it changes shape over time Protect your joy in sport, regardless of age or ability If you want to stop chasing who you were and start thriving as who you are now, this episode is your guide. Because the only rival that truly matters…is you. Want to know more about the work we're doing with athletes, recreationalists, and business leaders? Head on over to www.ascendhumanperformance.com today.

    10 min

  4. MAR 9

    E11: Stop Digging: Why More Training Isn't Always Better

    Have you ever hit a training plateau despite showing up consistently and doing the work? You’re not alone—and the solution isn’t always pushing harder. In this episode, we dig into why endurance athletes often stall and how most plateaus are caused not by a lack of effort, but by poorly timed stress and recovery. We break down the concept of supercompensation—the process where your body adapts to training stress and gets stronger—and explain the difference between functional overreaching and non-functional overreaching. Learn how to use tools like Training Stress Balance (TSB) to track readiness, avoid overtraining, and optimize performance gains. By the end of this episode, you’ll understand: Why plateaus happen even when you’re consistent The critical role of recovery in turning stress into fitness How to recognize purposeful fatigue versus performance-sapping fatigue The timing strategies that make supercompensation work in your favor Stop guessing. Stop digging deeper holes. Start building higher ground—and earn the performance gains you’re working so hard for. Key Takeaways: Progress is about timing, not just effort. Every workout creates a temporary “hole” of depletion—recovery fills it and builds fitness. Functional overreaching feels like manageable fatigue; non-functional overreaching feels like something is quietly wrong. Tools like TSB, HRV, and sleep tracking can help you measure readiness and avoid unnecessary setbacks. Recommended For:Endurance athletes, coaches, and anyone looking to understand how to train smarter, not just harder. Interest in learning more about us? Visit www.ascendhumanperformancecoaching.com today.

    10 min

  5. MAR 2

    E10: AMA #1 Taking Up The Crown: Building A Meaningful Morning Routine

    Today’s episode is an AMA inspired by a listener question from Sherri in New Hampshire: “What’s a good morning routine to set yourself up for a successful day?” Before jumping into tactics, we start with an essential distinction: the difference between a routine and a ritual. A routine is a repeatable action that maintains order or capability. A ritual is an intentional action infused with meaning—one that shapes identity. The same behavior can be either. The difference isn’t what you do, but how consciously and intentionally you do it. From there, I walk you through my own Hour of Excellence—not as a prescription, but as a model you can adapt. Inspired by Robin Sharma’s 20/20/20 framework, this hour is divided into three phases: Move, Reflect, and Grow, each elevated through intentional ritual. We explore why morning is the moment when identity is either reclaimed or surrendered—when the sovereign self must be deliberately chosen before the world chooses it for you. Email, urgency, and reaction all compete for authority. The morning is when the crown is either taken up—or left on the floor. You’ll hear how small, repeatable actions—making the bed, breathwork, journaling, movement, and learning—can become formative when infused with intention. Through structured reflection, identity-based language, and deliberate closure, the morning becomes an arc: body → mind → meaning → action. This episode isn’t about productivity hacks or rigid schedules. It’s about understanding that: The power of a morning routine isn’t what you do—it’s who you become while doing it Ritual creates moral weight, and that’s why it works Excellence is embodied, not abstract Closure matters as much as initiation If this conversation offers one central insight, it’s this: A successful day doesn’t begin with efficiency. It begins with identity, intention, and a consciously chosen way of being carried forward into action. To learn more about the work we're doing with athletes, recreationalists, and business leaders head on over to www.ascendhumanperformancecoaching.com.

    10 min

  6. FEB 23

    E9: A Paddle, Pedal, & Midnight Sky in Maine

    On the surface, the cover art shows a calm, sunlit morning: two paddlers on Flagstaff Lake, the Bigelow Range rising in the distance. But as serene as that image looks, it only hints at the story behind it. In the summer of 2021, I joined my great adventure buddies Chris, Mindy, George, Emily & Elizabeth for a single-day, 50-mile human-powered traverse of Maine’s Carrabassett Valley: a paddle across Flagstaff Lake, a mountain bike leg on the Maine Huts & Trails carriage roads, and a full traverse of the rugged Bigelow Mountain Range. It was the Maine meeting of the Adventure Society—a group born out of the chaos of 2020, when races disappeared, plans evaporated, and adventure became our measure of endurance. Along the way, we encountered haunting history in the shallow waters of Flagstaff Lake, overgrown trails blocked by unresolved land access disputes, and the unexpected presence of trail running legend Scott Jurek—quietly attempting a southbound Appalachian Trail fastest known time. Jurek slowed to chat, listened to our story, and then continued on his monumental journey, leaving us in awe of his humility, curiosity, and kindness. Our day ended on the summit of Cranberry Peak under a sky so clear, so full of stars, that it literally stopped us in our tracks. Goosebumps, silence, shared awe—what psychologists call frisson. A moment of intense beauty and emotion that none of us will ever forget. This episode is a story about adventure without a finish line, about wilderness and history, about unexpected encounters, and about the moments that make us feel truly alive. For more information about our work with athletes, recreationalists, and business leaders head over to www.ascendhumanperformancecoaching.com.

    14 min

  7. FEB 16

    E8: Why The Starting Line Matters More Than You Think

    What if the starting line isn’t the beginning of the race—but the end of the work? In this episode of Rise & Shine, we explore a powerful mental reframe that emerged from a conversation with an athlete training for her first Boston Marathon. When asked to imagine standing on the starting line, she didn’t describe pressure or fear—she described gratitude and deep satisfaction for the work already done. This episode challenges the idea that training is about chasing outcomes and instead invites athletes to see preparation as a process of arrival. We unpack why visualizing how you want to feel—not just what you want to achieve—can be one of the most sustainable sources of motivation, especially when there’s no time goal attached. You’ll learn why the starting line can serve as a psychological handoff from effort to trust, how emotional visualization supports consistency during hard training blocks, and how redefining success can bring calm, confidence, and meaning into your performance. The episode closes with a guided visualization designed to help you rehearse arrival—so when your moment comes, you don’t feel pressure. You feel peace. To learn more about the work we're doing with athletes, recreationalists, and business leaders visit us at www.ascendhumanperformacnecoaching.com.

    11 min

  8. FEB 9

    E7: The Discipline Of Showing Up

    Some seasons don’t reward effort right away. Justin Rose began his pro golf career at 17—and then missed 21 straight cuts. No paychecks. No weekend rounds. No reassurance. Just long flights home and the pressure to keep showing up. What kept him going? He treated failure as feedback, reflected without judgment, and focused on small, controllable improvements—long before results arrived. In this episode, we explore what it really means to persevere when the scoreboard keeps saying not yet. You’ll learn how to turn setbacks into lessons, trust the process over outcomes, and keep showing up even when success feels invisible. Key takeaways: Perseverance is the work, not the reward Failure is evidence, not a verdict Reflection creates clarity and drives growth Focus on process, not outcomes Staying in the game matters more than proving yourself Where in your life can you keep showing up, even without immediate proof it’s working? That’s where real victories happen. To learn more about working with us please visit our website at www.ascendhumanperformancecoaching.com.

    9 min
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About

This show is for anyone who believes our potential has no preset. Rather, we are the authors of our own Epic Hero's Story. I'll share what I've learned over the last four decades about human performance and potential in short easily consumed episodes. As an exercise physiologist I have developed a deep understanding of the scientific theories of human performance. But time and again I have witnessed ordinary people do extraordinary things which are not easily explained by 'science'. This show is about the keys that unlock those performances.

Information

  • Creator
    Chris J. Dunn
  • Years Active
    2022 - 2026
  • Episodes
    96
  • Rating
    Clean
  • Copyright
    © Chris J. Dunn
  • Show Website
    Rise And Shine