Ever miss a mark you set for yourself? You may be left vulnerable, feeling stuck in a low point, questioning your abilities to go out and perform what's staring back at you again. But in the midst of this dark time, you begin again step by step, this time a bit smarter. But what's changed? Your approach. You've asked for help along the way and those people have begun to light your path with answers and belief.
Each week, join Glenn Gabriel, an endurance and health enthusiast based in Thailand, as he interviews high performers, endurance athletes, bio hackers, and mindset coaches to find out what's needed to help unlock human potential.
So whether you're going from couch to 5k, or you're a long workout weekend warrior, we hope you find what you've been looking for or what's been looking for you.
NWP 52: From DNF-ing A Desert Ultra To Claiming Podiums
In this episode of NomadWolf, we sit down with this year's Thailand By UTMB Inthanon 5 winner, Michael McLean. Riding his post race high, we discuss notable segments throughout his 100 km ultra and some mindset shifts he took on to get him through it with a smile on his face. We also chat about his preparation leading up to this event, which took a slight detour due to a poor ankle injury that happened 8 weeks prior. He doubled down on the little things such as taking a form class through Effortless Running with Erik Bohm. And well the result speak for itself!
Michael didn't always hit the podium. He recounts his first DNF which was a 250 km desert stage race back in 2017 and what he did to get his revenge. Since then, Mike has been on a tear stealing podiums all over the world.
Lastly, we go over the biggest elements needed to prepare to live this ultramarathon lifestyle. Mike takes us through gear, nutrition, training and mental performance. And most importantly how this lifestyle transfers over to other parts of his life.
Overall, this chat was lots of fun and really inspiring. Mike is a great and sincere human, who is open to connect and talk shop. I hope ya'll enjoy this one and get to apply some of these solid takeaways.
Sign Up for Effortless Running:
^Get 20% off when you sign up through our link :)
Connect with Michael McLean...
NWP 51: How To Run Effortlessly With Proper Form
In this episode of NomadWolf, we are joined with marathoner, Ironman, ultra runner and master coach at Effortless Running, Erik Bohm. Currently based out of Phuket, Thailand, Erik has mad significant strides (literally) in helping people find proper running form enabling them to run effortless in search of their next PB or distance.
We go over some of his biggest adventures like the Half Marathon Des Sables which took place in the Ica Desert in Peru. That 120km 4 day stage race through sand dunes came with loaded with overcoming difficult moments leading to even bigger takeaways. We naturally go into mental strategies to help with overcoming lows and even why some of the most "sane" people go for the most insane challenges.
Lastly, we cover his coaching program called Effortless Running. By analyzing the form of many elites, Erik has broken down form into 3 pillars; lean, lift and sweep. We cover the hindrances that stop people from progressing quickly in mastering proper running technique and ways to combat that.
Overall, this episode was full of wisdom nuggets and i'm glad to have had this moment with Erik. Looking forward to crushing the 80k UTMB Thailand with him in a couple week. I hope ya'll enjoy this one and take tons of value from it.
Sign Up for Effortless Running:
Through NomadWolf! (link in show notes)
^And get 20% off when you sign up through our link :)
Also here are some free goodies from Erik:
Effortless Running Secrets eBook (link in show notes)
Effortless Running Mindset eBook (link in show notes)
Connect with Erik Bohm...
Strava: https://www.strava.com/athletes/1270312 (link in show notes)
Facebook: https://web.facebook.com/effortlessrunning (link in show notes)
Effortless Running FB Group: https://web.facebook.com/groups/Effortlessrunning (link in show notes)
NWP 50: Takeaways From My 50k Ultramarathon In Khao Eto, Thailand
In this 50th episode, we dive into last 50k ultramarathon that took place in Khao Eto, Thailand. The race had about 162 racers with 44% of them eventually DNF-ing. It was definitely a no joke race with temperatures up to 100 degrees + humidity. It also had about 1800 meters of vert which is about 6000 feet, but nobody really counts that.
Anyway it was a true test of will and showed some flaws in my nutrition strategy. I go over some of my biggest takeaways, like yes nutrition, trying to stay competitive in longer events, what things I need to be better at and overall how it all went. Considering a good amount of things that went wrong, I placed much better than I thought I did and managed to run a good amount of it. PROGRESS! #NOTPERFECTION
If you're interested in grueling sweaty miles of drama and what can be learned from such a sane weekend activity, then I encourage you to listen and take this as an open invitation to dabble. Enjoy!
Connect with me...
Strava: Glenn Gabriel Bona
NWP 49: How The Vert Club Really Feels After First Post Covid-19 Race
In this special episode, THE VERT CLUB is back and pretty recovered from our latest adventure, the CM6 trail race in the mountains of Mae Rim, Chiang Mai. It was the first post Covid-19 trail ultra event in Thailand; so we dive into our "favorite" or most exciting segments of that run, some of the interesting "New Normal" things we had to follow and some nice takeaways about the trail running community here in Thailand.
I also want to give a special shout out to 3 of our Nomad Wolves; Beth Henderson, Joe Barker and Natalia Biskupska who absolutely nailed their race by coming in the Top 10! And also a big shout out to the rest of the squad for thriving in the Top 100!!
It's our first race back during this interesting year/afternoon we call 2020, but we are absolutely stoked on this lovely little community we've been a part of. And we're looking forward to more trails, races, 4am road trips and new friends!
Anyway, hope you enjoy the episode!
Connect with the #nomadwolfvertclub...
Glenn Gabriel Bona
NWP 48: Reframing DNFs So They May Later Turn Into FKTs
In this episode of NomadWolf, we are joined by ultra runner, coffee nerd, podcast and failure enthusiast, Zoë Rom . Currently, she's a writer and host of the DNF Podcast for Trail Runner Magazine. She's also a professional running coach and just an incredible human being, who coaches yours truly!
We go over her latest win, which happens to be a FKT (Fastest Known Time) on the Buffalo River Trail in Arkansas and everything it took to make that come together. Of course we dive into her mental strategies when the going gets tough during a hard effot and where she learned some of those from (surprise, it's from a previous guest on the show).
We also go into her incredible show, The DNF Podcast. We uncover the true mission behind why that show exists and the reason it's important to unpack hard life concepts like failure, so that we may be able to extend that knowledge into other aspects of our lives.
Lastly, we dive into her coaching and the community she's building at Microcosm Coaching. The impact of coaching has been a brilliant exercise in empathy and really sheds light into the minds of the awesome people that make up the Microcosm team.
Enjoy the episode! And enjoy every single one of the DNF Podcast episodes below!
DNF Podcast by Trail Running Mag
Connect with Zoë Rom...
Microcosm Coaching: https://www.microcosm-coaching.com/
NWP 47: Saving The Best For Last With Negative Split Training
In this quick episode, we dive into how i've been "protecting the finish" in my current training especially when it comes to longer distance efforts.
We mainly cover the topic of Negative Split Training and how it's properly implemented. The takeaway here is to train how we'd like to race. And I think most of us are with the idea of finishing strong as opposed to death marching it in.
The concept can be applied to our lives as well! By budgeting our energy effectively, we'll be able to expend more when it counts!
Lastly, I briefly go over other tips i've picked up that's helped me over longer efforts. If you're interested in developing an endurance mindset and lifestyle, I highly encourage you to take a listen! Enjoy!
Connect with me...
Strava: Glenn Gabriel Bona
Customer ReviewsSee All
I Was Lost But Now Am Found
There are many levels to life. Mr. Bona has unlocked them all, and he’s ready to give you the keys. Open your heart and listen closely.
Glenn never stops striving for more. He is always curious to learn more and better himself and his career and lifestyle, and here, he has found a creative and interesting way to help others as well! He introduces individuals in the field who have some great insight for others hoping to pursue the same goals.
Glenn's powerful messages ultimately stem from the passion he puts into his work. It is such an inspiration to see him not only reaching for his dreams, but attaining them. The enthusiasm in his interaction with his guests is apparent, and he does it with such ease. Keep up the great work, Nomad Wolf, I'm so excited to see what you do next.