The Extramilest Podcast

The Extramilest Podcast

www.extramilest.com
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.


#34: Cracking Sub 3 at Boston 2020 Virtually, with Duc Trần
May 14 • 79 min
“I was holding on to a light pole, because with every movement I would cramp. Literally my ear was cramping” - Duc Trần When the Boston Marathon 2020 was postponed, Duc tried to crack a sub 3 hour marathon by running a solo marathon. Floris joined him to…
#33: Kofuzi on MAF Heart Rate Training for Running
Apr 9 • 64 min
Kofuzi is a non-elite road runner who vlogs about marathons, half marathons and being a non-elite. He shares his MAF low heart rate training, the frustrations of having to slow down from 7:30 min / mile (4:39 min / km) to 11:30 min / mile (7:08) at MAF.…
#32: Triathlon Taren on Heart Rate Training for Running, Biking and Swimming
Apr 2 • 55 min
Triathlon Taren is an All-World Ironman triathlete, IRONMAN U Certified Coach and ISSA Certified Specialist in Sports Nutrition. He helps many amateur triathletes with healthy lifestyle and triathlon training tips through his popular YouTube channel and…
#31: Dealing with Uncertainty and Limiting Stress | Gurpreet Gill
Mar 24 • 67 min
Gurpreet Gill is an intuitive energy healer and breathwork practitioner. Through her own experiences, she has become specialized in healing from trauma in a variety of ways. On The Extramilest podcast I speak with different guests about ways to become a…
#30: Shut Your Mouth for Running and Health, with Patrick McKeown
Feb 27 • 63 min
Lately I have been fascinated by the breath and various breathing techniques while running and sleeping. I have been experimenting a lot, inspired by Patrick McKeown, a breathing expert from Ireland. His latest book, The Oxygen Advantage, aims to improve…
#29: How To Run Fast and Reach Big Goals, with 2:49 marathoner Julianne Dickerson
Feb 1 • 80 min
Today 2:49 marathoner Julianne Dickerson shares many valuable takeaways for athletes of all levels. We discuss running in Alaska, mindset strategies to overcome challenges, setting BIG goals, heart rate training, MAF test progress, and more. Julianna is…
#28: Misconceptions about MAF Training, by Floris Gierman
Jan 17 • 24 min
In the past few years I have heard a lot more athletes talk about MAF Training, both in positive and negative ways. There are a lot of misconceptions about MAF training so I’m addressing 10 common ones I hear in today’s podcast.
#27: No Pain All Gain with Amelia Vrabel
Dec 20, 2019 • 79 min
Amelia Vrabel is a Senior Certified Instructor at ChiRunning / ChiWalking. She has trained and worked with Danny Dreyer, Founder of ChiRunning/ChiWakling. Amelia is also an active member of the Marathon PR Program and the Extramilest Community. It has…
#26: From Overweight To Sub 3 Hour Marathon with Jeroen-Pieter van der Vliet
Nov 27, 2019 • 65 min
Jeroen-Pieter van der Vliet has transformation from working and eating at McDonald’s while being overweight (110kg / 242 lbs) to running multiple Sub 3 Hour marathons. His last marathon was a 2:51 in Berlin and he is far from done improving. This journey…
#25: Danny Dreyer from Chi Running on Energy Efficiency, Injury Prevention and Intelligent Movement
Oct 31, 2019 • 68 min
Danny Dreyer is the co-founder of Chi Running and Chi Walking. It is a revolutionary form of movement and a blend of T’ai Chi and running or walking. Danny has coached hundreds of thousands of runners in energy efficiency, injury-prevention and…
#24: Qualify for the Boston Marathon at Any Age, with Jeffrey Silver
Oct 17, 2019 • 84 min
Jeffrey Silvers is a 54 year old runner from Toronto, Canada. For several years his goal has been to qualify for the Boston Marathon. He ran his first marathon in 2013 in 4 hours and 12 minutes. Over the years he improved, but he also experienced several…
#23: Heart Rate Training and Racing with Larisa Dannis
Oct 3, 2019 • 59 min
Larisa Dannis (Strava | IG) is a very strong runner from New Hampshire. She has ran a 2:44 marathon, a 5:59 50 mile race and she has won several ultra marathons. She knows a tremendous amount about heart rate training so that always excited me. WE DISCUSS…
#22: Heart Rate Running, Nutrition and Mindsets with Zach Bitter
Sep 12, 2019 • 72 min
Zach Bitter recently set the new 100-mile (161km) running World Record in 11 hours and 19 minutes. He averaged 6:48 min / mile = 4:13 min / km and beat the previous world record by 9 minutes! That’s about four sub 3 hour marathons in a row!! ⁣ We take a…
#21: MAF Training and Nutrition with Andy Hooks
Aug 29, 2019 • 103 min
Today I have my friend Andy Hooks on the podcast and we take a deep dive into heart rate training, nutrition and improving your running. He used a MAF HR based training approach to improve from a 4:22 marathon and is aiming for a sub 2:40 or 2:45 marathon…
#20: Massive Running Improvements with Calvin (56) & Josh (23) Sambrook
Jun 13, 2019 • 69 min
Calvin Sambrook (56) and Josh Sambrook (23) share their journey of massive improvements in the marathon. Calvin ran his first marathon and had to get rescued at mile 23 (37km). Over the years with coaching of his son Josh, and self experimentation, he was…
#19: From 5 Hour Marathon to Sub 3, with Michael Ovens
May 30, 2019 • 52 min
Michael Ovens (Strava), a 41 year old runner from Jersey in the UK. So far he improved from a 5 hour 15 marathon down to 3 hour 18 marathon, with his eyes set on Sub 3 marathon goal next. On one of this races he hit the wall so hard that he thought he got…
#18: Dr. Mark Cucuzzella on MAF HR Training, Running Form & Injury Prevention
May 16, 2019 • 61 min
Dr. Mark Cucuzzella has ran 25 Boston Marathons! He ran a Sub 3 Hour Marathon for 30 consecutive years and his personal best is 2:24. He is also a doctor, university professor in family medicine and a Lieutenant Colonel in the Air Force Reserves,…
#17: Heart Rate Training with 2:21 Marathoner Jason Cherriman
Apr 26, 2019 • 84 min
Jason Cherriman (Strava) is a 38 year old elite runner from Leeds in the UK. His current marathon PB is 2:21 and he is trying to break 2:20 at the London Marathon this Sunday! In today’s Extramilest Show, he shares many recommendations for marathoners…
#16: Race Faster by Training Slower, with 2:28 Marathoner Josh Sambrook
Apr 18, 2019 • 58 min
“You don’t need speedwork. I can think of many examples of very quick runners who do effectively almost no speedwork” - Josh S Josh Sambrook is a 23 year old running coach and athlete from Leeds in the UK. He ran his first marathon at the age of 17, and…
#15: MAF Training with 2:30 Marathoner Jonathan Walton
Mar 21, 2019 • 47 min
I thought I had a lot of experience with MAF training, however Jonathan Walton is on another level with his deep knowledge on low heart rate training, nutrition, improving marathon performances and more. He trains 100+ miles (161+ kms) per week and runs a…
#14: Running 7 Marathon in 7 Days on 7 Continents with Greg Nance
Mar 7, 2019 • 52 min
Running a marathon is hard. Imagine for a minute what it’s like to run 7 marathons, in 7 days, on 7 continents. Greg Nance recently completed this World Marathon Challenge. He started with 26.2 miles / 42.2km in Antarctica, then ran back-to-back marathons…
#13: How to Run a Faster Marathon with Bill Callahan
Feb 21, 2019 • 70 min
In today’s episode we take a deep dive into Bills marathon training and racing experience with a ton of great info on how to become a stronger, faster, healthier athlete. So far he has improved from 3:40 to 2:53 with more training volume, low HR training…
#12: How to Run a Sub 3 Hour Marathon with Jessica, Kelley and Gwen
Jan 25, 2019 • 71 min
Jessica Dorsey, Kelley Pucket and Gwen Ostrosky are 3 badass runners with a lot of Marathon experience. All three ran a Sub 3 Hour Marathon at CIM, with times between 2:59 and 2:54!! We discuss: * their training approach, speedwork, long runs & cross…
#11: How to Run a Sub 3 Hour Marathon and Boston Qualifier - with Jay Motley
Jan 10, 2019 • 70 min
Jay Motley, 38 years old has dreamed for a long time to qualify for the Boston Marathon. He trained hard and long, but always fell short of the Boston Qualifying times. He was often injured and feeling drained. Recently he tried a different approach to…
#10: Pete Kostelnick on Running Extremely Long Distances
Dec 27, 2018 • 70 min
Today’s podcast guest is Pete Kostelnick, an ultra endurance runner with an impressive track record. Recently he completed a 5400 miles run from Alaska to Florida in 97 days, averaging 55 miles / 88 km a day, that’s more than 2 marathons a day!!! He also…
Wim Hof on Improving Your Performance
Dec 18, 2018 • 48 min
Wim Hof accomplished a number of extraordinary achievements, including 26 Guinness World Records. He has trained a lot to control his breathing, heart rate and blood circulation and he can withstand extreme cold and hot temperatures. I have been using his…
#8 Dr. Phil Maffetone Round 2: MAF Training, Intervals, Ketosis, Fasting and More
Sep 27, 2018 • 73 min
Dr. Phil Maffetone has written over 20 books and 200 articles on the topics of endurance training, racing, nutrition, health and fitness. He has made a huge impact on me, my family and my friends. In today’s follow up interview, we dive deep into…
#7: 10 Ways to Improve Your Running for Beginner to Advanced
Jul 17, 2018 • 18 min
It is awesome to see how many people around me are getting into running, both on roads and trails. There is a lot of excitement around running, however I also hear many beginner and advanced runners with negative running experiences “I can run for 5…
#6: Meditation and Mindful Running with Susan Piver
Nov 11, 2017 • 43 min
Susan Piver is a meditation expert, teacher and New York Times bestselling author. She is the founder of the Open Heart Project, the world’s largest virtual mindfulness community, offering meditation, courses and support. Recently I’ve had a great…
#5: Mark Allen Interview on Heart Rate Training and Racing
Oct 7, 2017 • 42 min
6 time Hawaii Ironman World Champion Mark Allen was able to run a 5:20 min mile pace aerobic, at a heart rate of only 155 beats per minute. Mark Allen has worked close with Dr. Phil Maffetone. I’m always curious how top performers approach training and…
#4: How to Qualify for the Boston Marathon with Bobby Barker | Marathon Running, Training and Racing Tips
Sep 23, 2017 • 72 min
Bobby Barker is a 41 year old marathon runner from Frisco, Texas. He transformed from couch potato to Boston Marathon Qualifier. A few weeks ago he ran a marathon PR of 26 minutes and qualified for the Boston Marathon with a time of 3 hours and 13…
#3: Dr. Phil Maffetone Interview on Heart Rate Training, Nutrition and Recovery
Sep 16, 2017 • 58 min
Dr. Phil Maffetone is a researcher and author in the field of nutrition, exercise, sports medicine, and biofeedback. In this video Dr. Phil Maffetone and I discuss the fundamentals of his approach to training, nutrition and recovery. We dive into very…
#2: How This Mom Balances Life & Runs Sub 3 Hour Marathons - with Nicki Hugie
Sep 2, 2017 • 39 min
Last week Nicki and I ran the last 4 miles together at The Tunnel Vision Marathon. She is a mother of a 2 year old, trains mostly with a baby stroller and finished 6 seconds ahead of me in 8th place with her new PR of 2:55. She has already run 5 Sub 3…
#1: How to Overcome Challenges in Training, Racing and Life - with Charlie Engle
Aug 16, 2017 • 69 min
Charlie Engle is an Ultra Endurance Athlete. We discuss ways to overcome mental challenges in training, racing and life, breaking the Sub 3 Hour Marathon barrier, his next mega adventure run and much more.