The Hill Pursuit Podcast: Recent Episodes
Hayden Gerhart
Hill Pursuit is a podcast where two friends sit back and chat about all things health, fitness, and training related. We talk about our own journeys and experiences, along with some common practices in the industry. We hope you find some motivation from listening to our weekly podcast!
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Welcome into the Hill Pursuit Podcast!
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Ohio 70.3 Race Recap
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Black Coffee
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Sandusky x 4 ; 70.3 x 10
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Swim CANCELED
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Smart decision from IRONMAN
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Swim fitness feels "wasted"...but is it?
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Bike PR
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2nd best run in a 70.3
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Overall my BEST 70.3 finish relative to the field - top 23%
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Every race is different. How did you do relative to the FIELD?
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Thank You!
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Contact us on X, Facebook, LinkedIn, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
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Welcome into the Hill Pursuit Podcast!
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Ohio 70.3 Race Preview
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Still Powered by Alani (not a sponsor)
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4th Time Racing Sandusky
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Do we have ANY run fitness this time around?
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Wetsuit or No Wetsuit...that is the question
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Sip from the Alani
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57 miles vs 56 miles
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Expectations
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Good luck to everyone racing this weekend!
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Thank You!
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Contact us on X, Facebook, LinkedIn, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
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Welcome into the Hill Pursuit Podcast!
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Eagleman 70.3 Recap
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Powered by Alani (not a sponsor)
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The city of Cambridge x 5
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Swim Efficiency
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Bike Potential
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Sip from the Alani
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Did I mention this race was HOT?!
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Run fitness lacking
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Walk the aid stations, trot inbetween
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Recommendations for your next 70.3
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OH 70.3 you're next
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Thank You!
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Contact us on X, Facebook, LinkedIn, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
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Welcome into the Hill Pursuit Podcast!
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Good Luck to everyone racing the Rabid Raccoon 100 this weekend!
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Why I'm bailing on the RR100 start line
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Brief PGH Marathon Recap
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Description of my RR100 prep
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It's better to make the start line UNDERTRAINED, than to NOT make the start line
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I am addicted to PROBLEM SOLVING, that's the honest truth
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I am committing to the 100-mile race next season, despite having conflicting goals
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Eagleman 70.3 in 2 weeks, need to RECOVER
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Thank You!
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Contact us on X, Facebook, LinkedIn, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
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Welcome into the Hill Pursuit Podcast!
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Coaching and USAT L2 Update
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Why I Quit "75 Hard"
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Training and Race Season Schedule
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Pittsburgh Marathon in ONE WEEK!
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Expectations vs Reality
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LIV's Promise Athletes - Donate Here!
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Cancer Sucks
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RUCK Cancer
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Thank You!
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Contact us on X, Facebook, LinkedIn, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
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Welcome into the Hill Pursuit Podcast!
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Here is my presentation from my recent USAT Level 2 Coaching Certification
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Full Athlete Description
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Needs Analysis
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SWOT Analysis
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Coaching Philosophy
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Unique Challenges
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Annual Training Plan
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Mesocycle
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Microcycle
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Daily Training Considerations
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Make Training Fit Into Your Life, Not the Other Way Around!
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Contact us on X, Facebook, LinkedIn, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
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Welcome into the Hill Pursuit Podcast!
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Speaker Series with Andrew Repasky
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Hectic, but work is good!
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Who is "AR"?
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Endurance Sport and COVID
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7 Step Process: How to Set a Goal
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PUT IT ALL OUT THERE...SET THE GOAL...DO IT
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What drives you?
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Andrew's favorite workout begain after we all went to bed
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Toughest training moment = 1000m swim TT
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Toughest racing moment = Rehobeth Marathon
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Recent success!!
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17min MARATHON PR at Akron Marathon!
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How does training prepare you for everyday life?
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SET THE TONE
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What's your WHY?
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Lessons learned
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LISTEN TO YOUR COACH!
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What's next?! 140.6??
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Contact andrew_repasky87 IG
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Contact us on X, Facebook, LinkedIn, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
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Welcome into the Hill Pursuit Podcast!
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Speaker Series with Dave Capitano
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2025 began with Chatty 70.3 in May
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Cancelled swim?! Oh no...
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Oh we're doing this, and we're going to get great experience!
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Directly into Ohio 70.3
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Tough swim, but strong and confident
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BOOM, Chatty FULL in September!
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Followed IMMEDIATELY by AZ FULL!
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Them boats were circling in AZ..
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IT IS WHAT IT IS! Keep swimming
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Who is "Cap"?
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Husband, Father, Grandfather
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Competitive Bodybuilding journey
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Competed in 15 shows at the age of 50, won 14 out of 15!
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Turned Pro at 45 years old in Bodybuilding
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Stepped on stage for the last time at the age of 55
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2.5 years on the tattoo journey?!
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When facing mortality, what's on the bucket list??
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Perhaps we don't have much to offer in life except for our word
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FOLLOW THROUGH
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Be true to your word, it's part of your legacy
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Still can't figure out what a REST day looks like
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Understanding and balancing priorities
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Dave competed in a bodybuilding show with ALL THREE of his sons!! INCREDIBLE
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Mental toughness > Physical toughness
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The mind wants to do things the body can't do anymore...how to cope
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BIGGER, FASTER, STRONGER, isn't always possible
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Difficulties in life stem from career, family, stress...
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We CHOOSE to train!
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"I'm an Ironman. I can handle the boardroom."
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What's next for Dave in 2026?!
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When we meet in 2027, it'll be a heck of a story
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Contact Linkedin Dave Capitano, Instagram dave_cap327
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Contact us on X, Facebook, LinkedIn, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
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Welcome into the Hill Pursuit Podcast!
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Speaker Series with Tyler Thomas; Silver All-World Athlete
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Catching up a bit
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After the Marines, said "I'll never run another day in my life"
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Been in triathlon roughly 6-7 years
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Went from first Sprint to Full Ironman Chattanooga within 1 year!
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What's the biggest difference with the training?
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What are your biggest sacrifices now that you're a parent who still has performance goals?
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How much sleep is enough
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Kids see their parents making sacrifices, look up to us as role models
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2025 started with a phone call
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Oly, Mich 70.3, Cali 140.6, NYC?
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Family adversity prior to Michigan 70.3
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Ankle roll within 3 seconds of the Michigan start!!
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sub-5 hour 70.3
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How important is the mental game?
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Family adversity prior to Cali 140.6
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First time ever completely SOLO for a big race
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Race Day is PAY DAY!!
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You simply WON'T believe the adversity experienced during Cali 140.6
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STILL a PR!!
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What happened with NYC?
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2026 Plans
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Practice like you play
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Flexibility and Mobility can completely change the game for many people
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email: tylerathomas9@yahoo.com
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Contact us on X, Facebook, LinkedIn, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
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Welcome into the Hill Pursuit Podcast!
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Speaker Series with Kate Holley!
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THE IRONMAN BRACELET IS STILL ON!!
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Recapping PGH Marathon, Happy Valley 70.3, and Chatty 140.6
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IS OPEN MARATHON HARDER THAN A 70.3??
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Who is KRAZY KATE?!
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Victorymultisport Athlete for 5 years
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5 years in the making...FULL IRONMAN! How crazy is that, truly?!
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Rare blood condition that can inhibit some performance
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IF YOU CAN'T SEE IT, YOU CAN'T BE IT!!
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What drives you?
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Nothing is "off the table" ... be an example!
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Biggest Weakness?
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Toughest training moment recently?
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What's your WHY?
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Can you find something you CAN'T do??
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Felt like this was HER TIME
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4.5 mile swim in Key West
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Lessons learned. Think about REAL FOOD! Approach training like it's Race Day
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What's next for Kate?!
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Contact @krazyk627 on IG
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Contact us on X, Facebook, LinkedIn, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
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Welcome into the Hill Pursuit Podcast!
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Speaker Series with Ken Rogers
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Catching up with Ken
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Family Vibes During Goruck Selection
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Who is Ken Rogers?
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What truly is the Goruck Selection? 48 hour endurance event
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What's your WHY?
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What will be different the next time around?
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Ken highlights his average weekly training intensity, volume, and more
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Training for LIFE
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Memorable Fitness Pursuits
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Biggest Mistake and Lessons Learned
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What's next for Ken?
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progressivestrengthproject
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progressivestrength12@gmail.com
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Contact us on X, Facebook, LinkedIn, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
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RUCK Cancer is TODAY!!
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This is a LIV’s Promise takeover podcast, a THANK YOU to everyone involved!
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Click Sponsor Links Below
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Victory Multisport
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GCXC
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Hill Pursuit
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Progressive Strength
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Pro Bike and Run
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LMNT
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Val’s Aid Station
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AmeriSeal
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VOLUNTEERS
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Photographers
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Aid Stations (two on course!)
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Check-in, t-shirts, bag check
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Finish line setup
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Rucksack filling
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Police Officers
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Parking
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Packet Pickup
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Post-Race Raffle
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On-course Navigation
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Cheer Stations and Signs
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And much MUCH more!
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Special thanks to my wife, Morgan
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Family, Friends
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All participants! Walkers, runners, joggers
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Our donation goal is CLOSE to exceeding 2024!
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From my family to yours, THANK YOU
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Your contribution will go incredibly far
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Check out the LIV’s Promise story and MORE right here livspromise.com
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Contact us on X, Facebook, and Instagram @hillpursuit, @livspromise, and email at hillpursuit@gmail.com and livspromise@gmail.com
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Welcome into the Hill Pursuit Podcast!
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FIRST!! Check out the registration information for RUCK Cancer! Click the link below.
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RUCK Cancer
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Let’s “DIVE” right into this Ohio 70.3 Race Recap
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Don’t be a “pouty pants”
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Too many factors to count
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Airbnb frustrations
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Swim skin or Wetsuit…that is the question
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Kayaks and volunteers are LIFESAVERS
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Humble pie
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All kinds of emotions…shame, embarrassment, anger, annoyed…
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Not sure how to approach the bike or the run
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Still working through things
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Left a LOT out on the course
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No chance to redeem this half-iron feeling until next season
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Empathy
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Be better EVERYWHERE! Athlete, coaching and more
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Take away some positives when you can
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Please reach out to me if you want to discuss more of this!
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Contact us on X, Facebook, LinkedIn, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
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Welcome into the Hill Pursuit Podcast!
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From PA to OHIO, let's chat all things OH70.3
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Race experience from 2022 and 2023
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BOTH years I finished in 5:58! Very different races
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Long story short...aiming for a course PR first and foremost!
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Is this swim challenging? I think so. But WHY?
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Transitions are FAST at this race!
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The bike has literally ZERO elevation (I don't care what Ironman's Athlete Guide tells you)
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A flat bike course doesn't mean an easy bike course
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Constant power output, lots of wind as well
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NO shade on the run. Could get VERY hot!
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Run is also quite flat, but very spectator friendly!
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This is my A race. I expect to be FAST!
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Contact us on X, Facebook, LinkedIn, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
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Welcome into the 102nd Episode of the Hill Pursuit Podcast!
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Happy 4th of July!
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History of the race
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What is the future of Happy Valley Pennsylvania 70.3?!
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Swim Summary
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T1 was NASTY
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How did I do on the new race wheels??
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Didn’t crash this year!
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Importance of family
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My wife is the true Ironparent
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I was THIS close to an incredible day
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Small adjustments with nutrition
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Can’t wait for Ohio 70.3!
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Will the contract be renewed? I still have no idea!!
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Contact us on X, Facebook, LinkedIn, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
- What is the future of Happy Valley 70.3?!- My own personal expectations- Crash in 2023, time to AVENGE the past!!- Fitness is decent right now- Newborn taking up a lot of time! And energy...- Keeping things in perspective- Athletes still have "A" goals...here's mine- The (brief) history of Happy Valley 70.3- The good and the bad- Will the contract be renewed?- History and objective numbers from 2023 and 2024 races- Will the date change attract more Lake Placid 140.6 athletes?- My prediction- Contact us on X, Facebook, LinkedIn, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
- WELCOME to the 100th Episode of the Hill Pursuit Podcast!
- This is a two-part episode!
- FIRST...a look back at the history of the show
- SECOND...Pittsburgh Marathon Race Recap
- THANK YOU from the bottom of my heart for the 4+ years of support
- Triple Digits is kind of a big deal
- What kind of episode is MY favorite kind of episode???
- Only ONE active listener in 3 different states...marketing team, get on it.
- Making an impact!
- Listen in for the details related to the COACHING INCENTIVE!! Contact me ASAP if interested!
- Listener Q&A episodes coming
- Speaker Series coming
- Purpose of the show remains the same...help people!
- Yinzer Marathon Recap!
- Good, not great
- Hot and Humid first 10ish miles, mistakes were made
- Details related to specifically HOW I paid for those mistakes
- Lessons Learned
- YOU CAN'T PR EVERY RACE
- Don't put all your eggs in the PR basket
- If you don't love the process...find a new sport. Because it's impossible to PR every time you toe the starting line
- Contact us on X, Facebook, LinkedIn, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
- WELCOME to the Hill Pursuit Podcast!
- Let’s run 26.2 miles! Or is it 26.4…
- Is there a PR on board?
- Recent training indication
- Race Strategy
- Positive Experiences vs Bad Experiences
- Chasing the “unicorn”? Smart?
- Mistakes
- Negative split
- Good luck to everyone racing!
- Contact us on X, Facebook, LinkedIn, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
- WELCOME to the Hill Pursuit Podcast!
- Too many people to thank. Friends, Family, Pacers, Mentors…from the bottom of my heart, THANK YOU for the encouragement and support.
- This was the BEST race experience of my life!
- ANYONE can accomplish this.
- River Crossing.
- Wet feet.
- Muddy feet.
- Loop 1 Summary!
- Fast and dry, tons of fun.
- Loop 2 Summary!
- Stormy, muddy.
- Dress change, 90+ minutes of thunder/lightning/rain.
- Loop 3 Summary!
- Quicker than expected.
- Motivated to see family at the main aid station!
- Motivated to get my pacer with me for the last marathon!
- Longgggg aid station stop to say hi to family. WORTH IT.
- Loop 4 Summary!
- Still somewhat “quick” and feel good.
- Runners high??
- Running as much as I could. Sticking with the plan.
- Loop 5 Summary!
- Mistakes were made.
- Need to hold on and continue moving forward.
- Narrowly escaped tree falling at 2am.
- Feet in pain for final 9ish miles.
- Mount DOOM!
- Small headlamp crisis.
- 21 hours to finish!
- Key takeaways.
- Will I do this again?
- Will I do MORE than this someday?
- Am I obsessed??
- Listen in for answers to allllll the questions!
- Contact us on X, Facebook, LinkedIn, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
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WELCOME to the Hill Pursuit Podcast!
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2:30am wake up
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4am departure
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5am start time
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TWO loops on the RR 100 trail
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Dark, Snow, Wet, Mud, and MORE!
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Pacing Strategy?
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Finishing
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Doubts
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Left foot...Right foot
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Thanks for listening!
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Contact us on X, Facebook, LinkedIn, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
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WELCOME to the Hill Pursuit Podcast!
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Are We Recording?
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Bath Time Follies
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Ken Update
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12-hour Ultra, prep for GoRuck Selection
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Mental Challenge
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Dealing with the Unknown
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The Benefits of “A” Race Simulations
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Not out for PR’s
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Sleep Deprivation
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1% pass rate
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Could you meet “the standard?”
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What is a HYBRID athlete?
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We love HYROX! Actually we know very little to comment
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1000 step ups for time…gross
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Pullups are hard
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Website is under construction - stay tuned!
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Coach Ken - Progressive Strength Project
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Contact us on X, Facebook, LinkedIn, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
- WELCOME to the Hill Pursuit Podcast! - 20-Mile Spring Thaw Race Recap - Props to GCXC Race Timing and Management - Marathon Expectations - Heavy Volume/Intensity Week - Performance Expectations vs Reality - Running on Tired Legs - Rabid Raccoon 100k right around the corner! - Website is under construction - stay tuned! - Contact us on X, Facebook, LinkedIn, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
- WELCOME to the Hill Pursuit Podcast! - Life Updates - "Baby Prep" - Recent Training Updates - Rabid Raccoon 100k right around the corner! - Coach/Athlete Relationship - Fill your Coach in! - Let your Coach know about stress - Let your Coach know about your life - Let your Coach know about fatigue - Let your Coach know about sleep - Let your Coach know about family - Let your Coach know about work - IT'S KIND OF LIKE YOU'RE DATING YOUR COACH!!! - Website is under construction - stay tuned! - Contact us on X, Facebook, LinkedIn, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
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WELCOME to the Hill Pursuit Podcast!
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How's your off-season looking?
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Don't eat the entire tray...
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8x30s max cycling effort
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2025 Race Plans
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Girl? Boy?
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Can a 35 year old be an athlete?? Why not?
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YOU ARE AN ATHLETE - eat like one. sleep like one. train like one. set goals like one. be disciplined like one...you are one.
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How I feel about "one size fits all" programming
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You are ONE of ONE
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Obstacles in life and training: sickness, death, children, sleep, work stress, life stress, relationships...the list goes on and on
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Get it done, experience it, learn from it, get BETTER
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Just toe the start line!
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You never know WHO you're impacting and WHEN you're impacting them...tell your story. The good, and the bad.
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Donate to the "Family Blessings" outreach through Liv's Promise HERE! Include "family blessings" in the donation message. 100% goes directly to the outreach!
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Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! Hill Pursuit
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Contact us on X, Facebook, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
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LIV's Promise : Please click here to learn more and support! LIV's Promise
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RUCK Cancer is TODAY!!
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This is a LIV’s Promise takeover podcast, a THANK YOU to everyone involved!
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Victory Multisport
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GCXC
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Ameriseal
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Pro Bike and Run
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Project 1 Nutrition
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Uncommon Peaks
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Highland Construction
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Vals Aid Station
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Mike and Tony's
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VOLUNTEERS
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Photographers
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Aid Stations (two on course!)
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Check-in, t-shirts, bag check
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Finish line setup
-
Rucksack filling
-
Police Officers
-
Parking
-
Packet Pickup
-
On-course Navigation
-
Cheer Stations and Signs
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And much MUCH more!
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Special thanks to my wife, Morgan
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Family, Friends
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All participants! Walkers, runners, joggers
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We are CRUSHING our donation goal!
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From my family to yours, THANK YOU
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Your contribution will go incredibly far
-
Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! Hill Pursuit
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Contact us on X, Facebook, and Instagram @hillpursuit, @livspromise, and email at hillpursuit@gmail.com, livspromise@gmail.com
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LIV's Promise : Please click here to learn more and support! LIV's Promise
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LAKE PLACID 140.6 Review
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Register for RUCK Cancer TODAY! RUCK Cancer (runsignup.com)
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It was an emotional day
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Olivia is CANCER FREE!!
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Swam VERY strong compared to recent race effort
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Long Transitions
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Ride was absolutely breathtaking
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Ride the Keene descent before race day! I didn’t…
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“I can’t wait to run a marathon”
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Executed a calculated marathon
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Small hiccup during the last 9 miles
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Final kick
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YOU ARE AN IRONMAN
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You CAN still race to enjoy yourself when life throws you curveballs
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“A Beautiful Distraction”
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Celebrated FAMILY - "LIV's Tri Kit"
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Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! Hill Pursuit
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Contact us on X, Facebook, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
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LIV's Promise : Please click here to learn more and support! LIV's Promise
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LAKE PLACID 140.6 Expectations
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ELECTRIC Atmosphere here in Placid
HILLPURSUIT $200 GIVEAWAY ON RACE DAY
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Life Stress and the impact it has on training
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In-depth Swim discussion pre and pos-practice swim
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Timing expectations for all three disciplines
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Comparison to previous 140.6 race 3 years ago in Maryland
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With age (experience) comes WISDOM
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Racing smart on race day to get the best performance on the day!
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Thank you all for the support
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Tracking in the IRONMAN app – search “Hayden Gerhart”
HILLPURSUIT $200 GIVEAWAY ON RACE DAY
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Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! Hill Pursuit
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Contact us on X, Facebook, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
LIV's Promise : Please click here to learn more and support! LIV's Promise
-
Sign up for the RUCK Cancer event virtually or in-person!! RUCK Cancer (runsignup.com)
-
Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! Hill Pursuit
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Contact us on X, Facebook, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
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LIV's Promise : Please click here to learn more and support! LIV's Promise
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Life Update
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When is enough, enough?
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Will it ever be enough?
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Know your audience and your circle, respond accordingly
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Lay the foundation, then BUILD IT, STRENGTHEN IN
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Find your PURPOSE
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Push the envelope
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GROWTH
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Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! Hill Pursuit
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Contact us on X, Facebook, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
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Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! Hill Pursuit
-
Contact us on X, Facebook, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
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Need HillPursuit ZOOT Gear?! Let me know!!
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Eagleman 70.3 Recap with Ryan (6th OA, 2nd AG finish)
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Swim
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Bike
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Run
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Expectations vs Reality
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Lessons Learned
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Good and Bad
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What’s next?!
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Thanks to Ryan for joining the show!
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Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! Hill Pursuit
-
Contact us on X, Facebook, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
LIV's Promise : Please click here to learn more and support! LIV's Promise
-
Sign up for the RUCK Cancer event virtually or in-person!! RUCK Cancer (runsignup.com)
-
Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! Hill Pursuit
-
Contact us on X, Facebook, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
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Need HillPursuit ZOOT Gear?! Let me know!!
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Life Update
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Olivia is happy and we have a huge week ahead, appreciate continued thoughts and prayers!
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I PR'd my 10k time FOUR times in a row?! How on earth??
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Tempo sessions and Speed work were incredible leading up to marathon
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Attempted to finish between 3:40-3:45
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Couldn't quite make it happen
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Left hamstring/glute issues, but what does it mean moving forward??
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Why you need to strength train and how I'm modifying my own programming
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Despite being disappointed at the finish line, I'm more pleased with my effort NOW
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You need to gauge your performance off of one key metric
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How is my PR 70.3 race NOT my best 70.3 race?? Does this even make sense??
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Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! Hill Pursuit
-
Contact us on X, Facebook, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
LIV's Promise : Please click here to learn more and support! LIV's Promise
-
Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! Hill Pursuit
-
Contact us on X, Facebook, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
Need HillPursuit ZOOT Gear?! Let me know!!
-
Life Update... Cancer sucks... Things going well... Nonprofit
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Ruck Cancer RUCK Cancer (runsignup.com)
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THE 5 RUNS YOU MUST INCLUDE IN YOUR MARATHON PREP (or long-distance triathlon)
-
If you give 10 chefs the same ingredients, you'll still get 10 different pizzas
1 TEMPO RUN - at planned race pace or slightly faster
2 ANAEROBIC RUN - track workouts, shorter tempo interval sessions, sprinting, hills
3 BIG VOLUME MILEAGE RUN - accumulating large working mileage at faster pacing than race pace
4 TIMED RUN - aka "cruise" - learn to listen to your body without forcing distance or pace
5 MOST IMPORTANT RUN - Discipline required
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If this is foreign to you, HIRE A COACH!!
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Don't simply GUESS at how you should be doing this on a weekly basis, or within a larger training block
-
Appreciate all the support
-
Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! Hill Pursuit
-
Contact us on X, Facebook, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! https://linktr.ee/hillpursuit
-
Contact us on X, Facebook, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
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Nice power rack, Mitch!
-
Hunting recap
-
Ken is counting down the minutes to Dad Life
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Squatober
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Ruck Runs
-
You will never find Ken in a pool again
-
Swimming is fun, lane signups are not
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OFFSEASON CHAT
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Why your offseason needs to be strong
-
Some athletes do NOTHING, others are VERY BUSY in the offseason
-
In-season maintenance
-
Build, patience, PLAN
-
What should you do if you get bored? We have some solutions!
-
Prioritize lifting based on season and demand of other training
-
What is "training age" and why is it important?
-
Discipline matters
-
Should you be attempting back squat PRs while in a marathon prep? Or vice versa?
-
Old Time Strength
-
Exercise is fun
-
Humans need to be doing EVERYTHING
-
Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! https://linktr.ee/hillpursuit
-
Contact us on X, Facebook, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
– Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! https://linktr.ee/hillpursuit
– Contact us on X, Facebook, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
Dad duty is ANY DAY for Ken! Good luck brother!
-
Merry Christmas and Happy New Year!
-
Holiday sickness struck us down...hard
-
New Years Resolutions...Good? Bad? Everything inbetween
-
Do NOT wait until tomorrow
-
By January 14, 40% of people fall off their goals
-
By February, nearly 90% of people fall off their goals
-
New Years fitness marketing is WILDDDDD!!
-
Lunk Alarm???
-
Monday Never Comes
-
90% of people will succeed
-
90% of people will fail...do the math
-
You simply cannot undo 20-30 years of bad habits within a few months!
-
Try restructuring your "resolutions" so that you're creating healthy behaviors that are sustainable for the long haul
-
How you should re-think your resolutions (if you made any)
-
1 potato chip = 10 pounds...
-
Can't outWORK a bad diet! Cliche, but true
-
Ken won't share any names, but GOOD LUCK!
-
Ken was bad at all sports except wrestling
– Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! https://linktr.ee/hillpursuit
– Contact us on X, Facebook, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
– Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! https://linktr.ee/hillpursuit
– Contact us on X, Facebook, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
Offseason Strength Programming Special is LIVE!! Limited slots, message immediately
-
Frigid 5-miler and meeting a TON of Victory family!
-
4x4x48 ... lessons learned
-
13.1
-
summer training was INCREDIBLE!
-
July...Ohhhh July... where to begin
-
PSU 70.3
-
Hip Injury
-
Concussion
-
Ohio 70.3
-
Family FIRST
-
blessed
-
3-day water fast....why?!
-
what's on deck for 2024?!
-
"A" races include Lake Placid 140.6 and Pittsburgh Marathon
-
"B" race includes Eagleman 70.3
-
everything else is FUN WITH FRIENDS!
-
Have a very Happy New Year, best of luck in 2024!!
– Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! https://linktr.ee/hillpursuit
– Contact us on X, Facebook, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
– Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! https://linktr.ee/hillpursuit
– Contact us on X, Facebook, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
Offseason Strength Programming Special is LIVE!! Limited slots, message immediately.
-
KEN IS AN IRONMAN!!
-
Complete REST night before felt...weird, but good!
-
Practice everything ahead of time, even sleep
-
front-loading carbs
-
Why a yellow school bus is "nostalgic" for Ken
-
Thanks for the pre-race chat, Andre!
-
Focus on breathing and sighting, that's it
-
T1 was slow, but structured
-
VERY efficient fueling on the bike
-
Tiny mechanical issue on the bike, but taken care of quickly
-
How on earth did Ken ride 80+ miles without rear brakes???!!!
-
"This run is going to be easy."
-
FIRST issue on the run came at mile 25
-
Finish time...SUB-12 HOURS!!
-
Will he do another?
-
Ken's 5 key takehome points as part of this experience
-
Congrats Ken!
-
progressivestrengthproject.com ; progressivestrengthproject12@gmail.com
– Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! https://linktr.ee/hillpursuit
– Contact us on X, Facebook, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
– Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! https://linktr.ee/hillpursuit
– Contact us on X, Facebook, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
– Interested in Hill Pursuit ZOOT gear?! Reach out ASAP!
-
Offseason Strength Programming Special is LIVE!! Limited slots, message immediately.
-
140.6 right around the corner for Ken in Cali!
-
Why does Ken train in the "worst case scenario?"
-
INTENSE swimming gains!
-
Mental game is where it needs to be
-
Gear is ready, bike is ready, nutrition is ready...
-
By the numbers, times, watts, pacing, etc...
-
"If you feel good, slow down. If you feel like crap, eat."
-
The importance of breaking the race into segments
-
Weather looks incredible
-
Truett Haines, new pullup record! Will Ken give it another go?!
-
Good luck, Ken! Find him in the Ironman Tracker; Ken Rogers
-
progressivestrengthproject.com ; progressivestrengthproject12@gmail.com
– Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! https://linktr.ee/hillpursuit
– Contact us on X, Facebook, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
– Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! https://linktr.ee/hillpursuit
– Contact us on X, Facebook, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
– Hill Pursuit ZOOT STORE coming soon!! Stay tuned!!
-
Offseason Strength Programming Special coming VERY soon!! Message with questions if you're interested!
-
You need to prioritize SOMETHING; food, sleep, movement, training...what's right for you
-
First cold plunge of the year!! 57deg F
-
Motivation comes and goes...DISCIPLINE is entirely different
-
Sometimes your WHY frankly is not enough. This is where discipline makes the difference
-
Training doesn't need to be "all in" or "all out"
-
The way YOU get in what works for you will look different for everyone
-
STRUCTURE...ROUTINE...PRIORITY...CONSISTENCY...DISCIPLINE
-
progressivestrengthproject.com ; progressivestrengthproject12@gmail.com
– Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! https://linktr.ee/hillpursuit
– Contact us on X, Facebook, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
– Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! https://linktr.ee/hillpursuit
– Contact us on X, Facebook, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
– Ken Update
-
5-6 weeks out from 140.6 Sac!
-
What is Ken MOST excited about, and MOST fearful of in the upcoming race?!
-
MASSIVE VictoryMultisport Athlete shoutouts! Big congratulations!
-
ANYONE can DNF...ANYONE
-
GENDER REVEAL!! You already know
-
Sickness update ; 3 weeks OUT, yikes
-
Don't rush getting healthy, give it time
-
MMM brief summary
-
No more races in 2023, said no to the marathon. Why?
-
Hear about a current research study...low carb (Ketogenic) dietary intervention and cycling performance
-
low carb is NOT for everyone
-
Eat to FUEL
-
PLEASE reach out with specific questions, we're happy to help!
-
progressivestrengthproject.com ; progressivestrengthproject12@gmail.com
– Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! https://linktr.ee/hillpursuit
– Contact us on X, Facebook, and Instagram @hillpursuit, and email at hillpursuit@gmail.com
– Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! https://linktr.ee/hillpursuit
– Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
– Ken's Hawaii trip recap
-
Happy 30th birthday, Ken!
-
SPECIAL congratulations to Coach Kenny Rogers...welcome to the club!
-
After 9 training sessions, thanks to Coach Ken for hopping on the cast, big day
-
Shoutout to RICK from Ohio 70.3! Please reach out here or DM us, would love to connect!
-
Okay here's the recap, thanks for sticking with us!
-
Tons of family support
-
Tons of Victory Multisport crew support
-
1 transition area, very smooth!
-
Made a mistake before the race even started!
-
A tough swim, but it was expected
-
Slaughtered the bike course
-
Started the run strong, gradually fell off
-
Much better race performance than Happy Valley!
-
Quite pleased with the day, a special day
-
Why is Ohio 70.3 special to me as it relates to Victory Multisport??
-
Lake Placid 140.6 in 2024
-
"Find someone to go FAR with you"
-
progressivestrengthproject.com
– Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! https://linktr.ee/hillpursuit
– Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
– Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! https://linktr.ee/hillpursuit
– Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
– 140.6 on the radar for Ken
-
New wheels and loving it!
-
Listen in to Coach Ken's swim mechanics revelation
-
USE THE SWIM BUOY
-
Ken ran away from a BEAR, for real
-
Happy Valley 70.3 Recap
-
Offroad T1...less than ideal
-
Bike hills at mile 28 and 40
-
How bad were those hills?
-
Entire race plan changed in an instant
-
Slogged the run
-
Very proud finish, a different kind of PR
-
There is no such thing as an easy IRONMAN
-
Ken has a big head, literally it's XXL
-
progressivestrengthproject.com
– Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! https://linktr.ee/hillpursuit
– Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
- Check out the latest blog post for FULL notes on this EPISODE!! Blog – Hill Pursuit – hillpursuit.com
– Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! https://linktr.ee/hillpursuit
– Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
Read the Athlete Guide!
-
Bike cutoff is 6 hours, not 5.5 hours
-
I do NOT know the water temperature!
-
The course is fast up to the first climb around mile 28
-
First big climb is short, but steep
-
The big climb is almost 3 miles long, 900 feet of elevation, and nearly 20 minutes of effort
-
Calibrate your effort throughout this course and PREPARE for the big climbs!
-
University Drive is a sneaky little hill! Don't underestimate it
-
FULL NOTES on this course are in the latest blog, go check it out! Blog – Hill Pursuit – hillpursuit.com
– Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! https://linktr.ee/hillpursuit
– Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
– PSU Happy Valley 70.3 recon episode will be out VERY SOON!!
-
Happy 30th birthday Ken!
-
Mitch has to slum it with the regulars at his local gym
-
Don't play the comparison game, know your source!
-
HELP people when you can
-
Ken discusses his Ironman training
-
Should we have guest speakers come on the show?
-
Mitch discusses long duration hunt programming
-
How can we simulate race experiences in training?
-
Riding hills...running hills...open water swimming, etc.
-
We aint swimming with sharks
-
Minor injury setbacks but we're still ripping
– Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
– Check out our STORE, COACHING, WEBSITE, and YOUTUBE here!! https://linktr.ee/hillpursuit
– Life Update...Hayden = Dad x 3!! (and all girls...oh boy)
-
Ken is joining Team Victory Multisport! This time as an ATHLETE, attacking full distance Ironman California in October
-
Day 1 for Ken was brutal after 10 months of minimal running/cardio
-
Some common issues when starting to train for full-distance Ironman
-
70.3 and 140.6 are NOT the same when it comes to training!!
-
You MUST get acclimated with increased training volume
-
Swimming is hard ... haha!
-
Shoutout to Brian Leek for nabbing a world's slot!!
-
Huge weekend recap for Victory Multisport Athletes!! Congrats to all athletes who raced!
-
THIS MIGHT BE THE MOST IMPORTANT DISCIPLINE IN TRIATHLON
-
Control what you can control. That's it.
-
140.6'ers are CRAZY people
-
VMS team camp coming up!
– Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
– Check out our STORE, COACHING, WEBSITE, and YOUTUBE here!! https://linktr.ee/hillpursuit
-
4x4x48 Challenge RECAP!
-
Mitch Rockin' HP Gear, check out the store!
-
Stick to the Program
-
Take your time in recovery
-
If you do anything long enough, you learn how to BATTLE through struggle
-
Always be disciplined and seek advice
-
HUGE Athlete shoutout to Andrew in the water! Longtime listener and incredible work ethic!
-
4x4x48 ... 90% MENTAL?!
-
What I learned
-
Things I experienced
-
New definition of COMFORT
-
If the plane goes down, put YOUR oxygen mask on first
– Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
– Check out our STORE, COACHING, WEBSITE, and YOUTUBE here!! https://linktr.ee/hillpursuit
-
What is the 4x4x48 Challenge?
-
4 miles every 4 hours over 48 hours
-
Sleep deprivation
-
What's the point?
-
What are MY limits? The brain and body operate on different scales
-
Find limits, then find new ones
-
This translates to LIFE!
-
Noone runs at 2am unless they're being chased
-
Do something hard, you don't want to have too many "what ifs" later in life
-
How I got into Ironman three years ago
-
We all have the same amount of time, don't waste your time!
-
Nutrition plan
-
It's okay to be a little crazy
-
Homemade Pizza >>>
-
Let's get it!! 48 miles here we go...
– Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
– Check out our STORE, COACHING, WEBSITE, and YOUTUBE here!! https://linktr.ee/hillpursuit
– Meet Coach Ashley from Case Specific Nutrition
– Athletic Background
-
Dealing with Injuries
-
Unique introduction to Sport Nutrition
– Own Personal Race Goals! Big ones
– Building a Nutrition Plan TOGETHER
– Expertise with diseased populations, Ironman athletes, and everyone inbetween
– 1-on-1 Consults
– Stay tuned for Nutrition Shorts from Ashley
-
ashley@casespecificnutrition.com
-
@beaming_dietitian_
– Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
– Check out our STORE, COACHING, WEBSITE, and YOUTUBE here!! https://linktr.ee/hillpursuit
-
Kenny is feeling GOOD (still)
-
Should athletes worry about their body weight???
-
Importance of PERFORMANCE vs WEIGHT
-
It's okay to gain weight during different sport seasons
-
Leave vs Fat Mass
-
HUGE congrats to Sky for FTP improvement!
-
Having Blind Faith
-
Kenny shares nutrition/performance client success stories
-
Athletes are built in the off-season
-
Cold-Water Immersion ... Bro-Science or Real Science?!
-
Sauna and Cold Plunge Benefits
-
Nutrition Short Clips are coming
-
Find Kenny at Progressive Strength Project on Socials
-
progressivestrength12@gmail.com
– Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
– Check out our STORE, COACHING, WEBSITE, and YOUTUBE here!! https://linktr.ee/hillpursuit
-
NEW WEBSITE!! http://hillpursuit.com/
-
Meet Coach Ken from Progressive Strength Project
-
Athletic Background
-
School of "wikipedia" and wrestling
-
"We can get away with a lot when we're young"
-
The importance of education and setting the right example
-
Personal injuries led to a passion to "show clients what I wish I knew"
-
Discover Ken's areas of expertise and services he provides
-
Beginner, Intermediate, and Advanced 1-on-1 Nutrition Coaching packages
-
Race Prep Strategies and Packages
-
Current fitness goal: Zercher clean 295lb
-
"Can you afford to feel tired?"
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
Check out our STORE, COACHING, WEBSITE, and YOUTUBE here!! https://linktr.ee/hillpursuit
-
NEW WEBSITE!! http://hillpursuit.com/
-
Merry Christmas and Happy New Year
-
Dive right in...How'd it go for Ken's World Record Attempt??
-
3 days leading into the event
-
Carb Load
-
How to get in the right head space for a 24-hour attempt
-
Important milestones Ken hit along the way
-
Feeling good at 5,000
-
Nervous System issues
-
Did he do it?? Will he do it AGAIN??
-
Ken successfully raised over $3,000 for Hope for the Warriors
-
"People need to experience this type of pain. Get in a dark place and LEARN about yourself. Go do something hard."
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
Check out our STORE, COACHING, WEBSITE, and YOUTUBE here!! https://linktr.ee/hillpursuit
-
You do NOT want to miss this episode!
-
Ken Rogers from Progressive Strength Project joins the show to discuss his upcoming THIRD attempt at the Guinness Book of World Records number of pullups of 24 hours
-
About Ken's previous attempts, what's different this time around?
-
Ken's business is expanding. Good things happening with HillPursuit, good things happening with VictoryMultisport
-
7 months of consistent training has gone into this third attempt, what's it look like?
-
Current record holder Brandon Tucker's strategy vs Ken's upcoming strategy
-
What does cross-training look like when you're attempting to do pullups for 24 consecutive hours?
-
Food/fuel is CRUCIAL when attempting something like this. Listen to Ken's fueling protocol.
-
Please DONATE to Hope for the Warriors! Link below.
-
https://support.hopeforthewarriors.org/fundraiser/4307511
-
This will be Ken's FINAL attempt, you heard it here first! Life is getting busy and training for HOURS every day is no longer practical.
-
Will Ken set the record on Saturday?? Abso-frickin-lutely.
-
Tune in on Saturday December 10, 10am EST when Ken begins his 24 hours of pullups
-
Check out the Hill Pursuit STORE!! Link below.
-
https://teamlocker.squadlocker.com/#/lockers/hill-pursuit-store
-
Contact us on Facebook, Youtube and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
Been a LONG time!
-
Life Updates
-
Victory Multisport and Hill Pursuit Athlete Shoutouts!
-
5/3/1 Consistency
-
Adapt your training around your LIFE...and be OKAY with it
-
USA Triathlon Level 1 Coach
-
3:59:59 was the goal...made it HAPPEN in 3:52:33!!
-
Marathon Prep is Ready to Go. Let us help YOU!
-
140.6 is happening again...
-
New Website is HOURS from launching!
-
Contact us on Facebook, Youtube and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
WE ARE
-
Changes this hunting season
-
Victory Multisport!!
-
USA Triathlon!!
-
Mighty Moraine Man
-
Akron Marathon taper, race strategy
-
3:59:59 is the goal!
-
A strong mental game reduces stress
-
How far can adrenaline carry you in a marathon?
-
Papa Moyer puttin' in work!
-
New Website Coming Soon!
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
Brief personal update
-
MMA future for Mitch???
-
Race Recap
-
2:30AM wakeup call
-
No wetsuit!!
-
Very challenging swim against the current
-
Big improvement in T1
-
Humbled on the bike
-
Aid Station Mistake!
-
Experience led to a solid performance on the run
-
Anything can happen on any day at any course
-
Proud!
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
Weighing in...is it important?
-
Excess and Depletion are always bad
-
Carb Load Commence!
-
Ohio 70.3 in a few short days
-
Swim Start = Jumping off a Ferry???
-
Fast Transitions are Vital
-
Who cares about the weather??
-
Control the controllables
-
Heat/Humidity will FORCE Athletes to monitor nutrition throughout the day
-
Be ready to make adjustments in real time
-
Check your Ego at the Door!
-
Race safe and happy!
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
Early morning this morning! At least it feels like it...
-
The Ultimate Fighter
-
Mitch's back feeling good, slow and steady
-
swim/bike/run STRONG
-
Athlete Guide is available FINALLY!!
-
Taper is coming, what's it look like?
-
Mental taper is equally important, things to consider
-
Rodeo!
-
Athletes come in many shapes and sizes
-
All athletes have some amount of toughness or grit in them
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
What's it take to get back in the groove after time off?
-
Training sport specific musculature
-
Resistance training has a MASSIVE crossover effect in other sports, especially endurance sports
-
Energy systems are always interacting!
-
Uphill running strategies
-
Heat and humidity have the potential to completely change the game
-
Too early Ohio 70.3 predictions
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
Eagleman Race Recap
-
Weather and Food Issues day before...LESSON LEARNED!
-
Swim of my LIFE!
-
Rainy but fast bike
-
Raced the run and felt pleased
-
45 minute PR
-
Goals for Ohio 70.3
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
5/3/1...still crushing it
-
Liver King: what do you think?
-
sleds are great for all athletes
-
carbohydrate loading
-
Eagleman is FLAT, is that good or bad?
-
water temperature is high, but who cares
-
lifting weights is fun
-
the game plan is to have a game plan, but be able to comfortably adapt the game plan
-
ENDURE
-
Contact us on Youtube, Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
Painting!
-
Olympic Triathlon Race Recap
-
Positives, Negatives, and Learning Experiences
-
Training Partners are Important!
-
70.3 Expectations vs. Reality
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
Things are heating up!!
-
Thermoregulation
-
Immune Function
-
Ironman World Championship
-
Front Squat Testing
-
Races Looming!
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
Our first YouTube Episode!
-
How coaches use tricks to avoid boredom, staleness, burnout
-
If it aint broke...
-
Race in THREE WEEKS! Yikes!
-
How does resistance training work for different populations of athletes
-
Sleep is extremely important
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
We are now on APPLE PODCASTS!
-
Check out our NEW LOGO!
-
Some new things are happening, be sure to continue to follow along
-
Bodyweight work with 20lb weighted vest = killer
-
Don't do NOTHING. If you can move, move!
-
Keto is working out quite well, unexpectedly
-
What are we reading?
-
NSCA Clinic was a success
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
We are BACK!
-
Check out our new LOGO! Some big and small changes are coming soon, please continue to follow along!
-
Walks with the dog are better with a 40lb weight vest
-
Mitch gets a massage
-
Is the Ketogenic Diet right for you?
-
10 weeks away from Eagleman 70.3
-
I "spotted" a 625lb back squat today
-
If it aint bendin' you're pretendin'
-
RIP Louis Simmons
-
NSCA PA State Clinic in ONE week!
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
What do we EAT?
-
Food is fuel
-
Caloric density is vitally important
-
Eat to PERFORM
-
Is High Carb right for you?
-
Supplements are just that...SUPPLEMENTS to your food intake
-
Invest in the process to educate yourself about food
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
Wrestlers are a DIFFERENT kind of athlete
-
How should you train when stress is weighing you down?
-
Training alone?
-
Training with someone who can match your intensity is invaluable
-
Individual vs Team sports
-
Your results are your own results; Blame cannot be placed on anyone or anything else
-
Self-accountability is HUGE in individual sport and team sport settings
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
Forever 5/3/1 with training MAXES coming up
-
Eating FREQUENCY. What's right for you?
-
Dealing with COVID
-
Do what you CAN. Exercise ALWAYS makes you feel better
-
Busted labrum? Train lower body. ACL tear? Train upper body. COVID? Drop the intensity and KEEP MOVING (if you can)!
-
Never put yourself in a bigger hole than you're already in, always be smart
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
The gym goes from 0-100 at the New Year...
-
DON'T go from 0-100 with your lifestyle change!
-
Take SMALL steps
-
Evaluate yourself and make goals regularly, not ONLY at the New Year
-
Build small habits daily
-
Never compare your journey to others
-
Get rid of the "tomorrow is Day 1" mentality...make TODAY Day 1
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
MERRY CHRISTMAS!!
-
5/3/1 Programming is fun and effective
-
Time off is necessary
-
Do something FUN over the holidays
-
Orange Theory Fitness
-
Finding BALANCE is important always, even moreso over the holiday season
-
What to do in AMISH country...
-
Be creative and fun! Get someone else involved!
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
Great conditioning base and what it means
-
365 x 3...big weight!
-
140.6 vs 70.3 training volume
-
800m repeats mean nothing for long slow distance training
-
Training = SACRIFICE
-
Can't be the KING at everything
-
Keep your mind sharp
-
Who wants to roll out of bed and do a 70.3?? Believe it or not, some can
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
Fun BOYS weekend in DE!
-
Searching for ways to interact more with our listeners
-
Great sessions in the DUNGEON over the weekend
-
It's always fun to train TOGETHER
-
NSCA State Clinic success!
-
Making athletes accountable
-
Empowering young athletes to empower others
-
Leadership applies to everyone, not only coaches
-
Some people are just FREAKS!
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
We hope you had a GREAT Thanksgiving!
-
It's RIFLE season!
-
Your workouts might take a back seat over the holidays, that's okay
-
Hill Pursuit IN PERSON this weekend at the NSCA state clinic in DE
-
Dark to dark in a tree stand...it was NOT a squirrel
-
There's your buck!
-
Will we be eating some organs this weekend??
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
ALL the burpees for Mitch
-
Hunting season is upon us
-
What is Blood Flow Restriction (BFR) Training?
-
Can everyone use BFR?
-
Body builders, older adults
-
It's not for EVERYONE!
-
We don't know much, we are NOT the experts!
-
Be smart and as always, find what works for YOU
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
The holidays are looming. Do your best to prepare!
-
Upcoming ACSM and NSCA conferences/clinics
-
SCIENCE!
-
We are approaching the 1-year anniversary of our first podcast episode! Stay tuned for a special incentive in celebration of that milestone...KEEP LISTENING so you can hear about that incentive!
-
Sometimes we need a physical AND mental break
-
The purpose drives you to continue showing up
-
It's okay to miss sessions, but don't let it happen over and over within a short window of time
-
Give 100% to recovery in the same way you give 100% to your training
-
Session by session, attention to detail is crucial
-
Stay hungry for that NEXT BITE!
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
Don't call it comeback!
-
Please reach out and give us a listener topic!
-
Shoutout to Mountain Tactical Institute! Great programming!
-
It's hard to coach yourself
-
Holidays are tough...KEEP TRAINING
-
Does resistance training impact endurance sport??
-
YES, DO IT
-
Blood lactate, what is it
-
Do you NEED to backsquat?
-
The weightroom is NOT your sport, be intelligent
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
We aren't gone, we just took a little break. Good to be back!
-
Congrats to Uncle Mitch, glad everyone is healthy!
-
Sometimes we NEED a mental break
-
Hayden and Mitch are both post-event...now what?
-
Lots of hunting going on right now
-
Recovery is underestimated, listen to your body
-
Are you a little crazy? Is it okay to be crazy?
-
Become obsessed, but in a healthy way of course
-
Be who you are
-
Keep your circle close
-
Find your passion, MAKE time for it, and pursue it with reckless abandon
-
We will be together in 6 weeks! Can't wait!
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
BIG off-season coming up; nearly 6 full months of BUILDING!
-
Thank God there are no more jellyfish...
-
Focusing on technique
-
Different perspectives, still working hard
-
Doing what is practical based on life availability
-
3RM's are added into this program, happening soon
-
4-6 weeks prior to changing things up, be patient
-
Small changes over time, less is more
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
Ironman Maryland Race Review
-
Mitch just finished his last big block! Exciting
-
The swim...LOTS of Jellyfish
-
You read that right...JELLYFISH
-
Great swim, smooth transition, warm bike
-
Bike went very well, gamplan maintained
-
Smooth transition, jogging first hour of the run
-
What happened to the gameplan???
-
Oh no!
-
Damage Control
-
IRONMAN!
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
1 full year of Hill Pursuit! Thank you for being a part of our community!
-
Mitch is SMOKING workouts in the hills of South Carolina
-
10k at 9:15/mile pace...at 10pm...in the dark...in BOOTS!
-
IRONMAN MARYLAND PREVIEW
-
90 minutes in the water
-
Ignore all JELLIES!
- Swim strong and comfortable on the two loop course
- T1 bags NOT in transition...new for me
- Total of 15min in BOTH transitions? We'll see
- Enjoy the bike and take it EASY!
- Coming in 10 pounds lighter than Eagleman70.3 should help with power output and pace
- Even still, slow and steady
- Trust nutrition plan
- Enjoy the run!
- High fives! Smiles! Laughter!
-
Hopefully become and IRONMAN
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
We've had over 900 streams of the HillPursuit podcast! Closing in on 1,000. Thank you to our community!
-
Hayden is dealing with the flu
-
Let's talk FASTING
-
On purpose VS by accident
-
Make sure you understand HOW to do it properly, and WHY you're doing it
-
Physical VS Mental fortitude
-
Sidebar...Hayden is really dialing in IRONMAN nutrition, calories are NECESSARY!
-
16/8 is very popular, but is it right for you and your training?
-
Caloric restriction can be detrimental, but everyone is different
-
Don't forget caffeine and alcohol are included in your fast! Can you still do it???
-
Know what you're doing before you go ALL IN
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
We are BACK!
-
50lb ruck workouts are no joke...STRICTLY BUSINESS
-
Hold the line
-
Story of dealing with voices in your own head
-
Tightening up nutrition can go a long way
-
Highs and lows of training
-
Don't sacrifice sleep!
-
Listener question and response, thank you!
-
Does time of day matter? You tell us...
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
Listener question: "How do you prepare for an event that's coming up soon?"
-
A broad question, but a great one! Check out some of the scenarios we laid out
-
When you are close to burnout, but know it's good for you, you still do it
-
There is a difference between mental and physiological burnout, get your mind right and recognize physiological signs of burnout
-
After only 6 weeks of re-integrating running into his program, Mitch is SMOKING his runs!
-
Which discipline of triathlon is least important to train, depending on your background
-
Do you have a topic for our next episode?? Let us know!
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
Running is getting a LOT better for Mitch!
-
Hayden dealing with injury, staying smart
-
Can't be a mastere at EVERYTHING
-
Be humble, swallow ego, work towards GOALS
-
Be specific in training, know that performance will drop in one area when focusing on another...that's OKAY
-
Emphasize what you CAN
-
Avoid staleness and plateau
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
Check out yesterday's blog (7/21/21)...we ALL have these days!
-
There are NO good "quick fixes", yet we see them everywhere; health, fitness, nutrition, self-care, etc.
-
You NEED oversight from a qualified professional with experience and knowledge
-
Accountability is crucial!
-
Master the basics before doing the following; taking supplements, starting a new diet, lifting heavy weight, etc.
-
Something is better than nothing, some is good, more is better!
-
Muscle balance, injury prevention, progressive overload - benefits of a coach!
-
Build, don't break
-
Use resources to LEARN
-
THERE'S NO EASY WAY OUT!!!
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
What is an Olympic lift?
-
Speed!
-
Clean and variations; Snatch and variations
-
Olympic lifts require SKILL, and skill needs to be practiced
-
Various ways to incorporate Olympic lifts into training
-
Do NOT focus on training VOLUME with Olympic lifts
-
Does every athlete need to Snatch?
-
We are in the weight room to improve sport/athletic performance and reduce injury risk
-
Alternatives to barbell work include the following; kb's db's box jumps and variations, single leg landings/takeoffs, hurdles, broad jumps, squat jumps, plyometric pushups, use of a dowel rod, sandbag/medball throws, etc
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
Brief training updates; Mitch's elbow feeling good, Hayden enjoying the heat
-
Continuing the Hypertrophy Discussion
-
Upper Body: Horizontal vs Vertical Pressing Movements
-
There are areas of concern with both lifts; which is more dangerous?
-
Having a coach's eye is ALWAYS vital
-
Are hip flexors active in a BENCH PRESS???
-
How to progress up to these movements
-
Unilateral vs bilateral movements, highlighting inefficiencies
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
The weather is DEFINITELY turning, and we love it
-
Mitch's elbow is recovering, thankfully!
-
1rm vs 3rm and when each is relevant
-
DL and hypertrophy
-
Take time to get in tune with your body; assess your own form/technique in real time
-
ALWAYS emphasize form/technique
-
Get experience prior to overloading compound lifts
-
Back squat and hypertrophy
-
Show the lettering on your shirt to the people in front of you!
-
Other implements to use before loading a barbell: kettlebells, dumbbells, weight vest, hex bar
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
Brief race recap from Hayden's recent Half-Ironman...It went well!! For the full race recap, go back to the June 14 Blog post!
-
Moments of weakness make you stronger
-
LOTS of people need to experience these moments in order to grow as an athlete and person
-
Small set-back for Mitch from BJJ
-
Lots of massage, swimming, and running!
-
Mitch hits 480lb DEADLIFT!!
-
Work through soreness/injury/pain...KNOW THE DIFFERENCE!
-
"Show me someone with a strong back, and I'll show you a strong person."
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
Bodyweight work, BJJ, aka "ninja work"
-
24 hours in every single day
-
Training for 1 hour/day is the easy part, but how will you spend the other 23 hours???
-
We can have a PLAN, but we must be ready to adapt to LIFE STRESS
-
Nutrition, rest, recovery, taper, gear check
-
Race plan is in place, time to execute
-
Tomorrow is NEVER "Day 1"
-
If you fall of the bandwagon, give yourself some slack and get back at it
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
Thanks for listening to Episode 27, "Built for this." Ken will be back on in the near future to discuss his World Record attempt!
-
Big race in one week for Hayden, more to come later
-
Although Mitch's hunt is postponed one year, he is maintaining his training to stay read ***something many athletes were FORCED to do last year due to COVID
-
How many disciplines are in the sport of triathlon? 3? Swim/Bike/Run? 4? Nutrition? Wait...wait...5?!?! Mental Toughness??
-
Multiple approaches to breaking the mental barrier 1) How will you feel if you DON'T do it 2) How will you feel AFTER doing it
-
Sometimes it's smart to NOT train
-
Someone else is always out there getting better. Are you?
-
Very individualized. We must make mistakes, both mental and physical, to learn what works and what doesn't.
-
In order to learn from the line, we need to PUSH the line, and build confidence for the future
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
Meet our guest, Ken Rogers; attempting to set the World Record for number of pullups in one day
-
The current record is 7,715 pullups
-
Ken has tried and failed many times, most recently 1 year ago, almost to the day
-
Mental toughness gathered from his CHOICE to participate in individually grueling sports at a very young age
-
A fine line exists between being FORCED and CHOOSING to do something
-
Fun fact: Ken ran a 3:32 marathon on 4 days notice, and can also rep a 500lb deadlift 11 times. He may be a CYBORG.
-
How does one program to perform this many pullups??
-
Be sure to follow along beginning at 8am EST Friday
-
There will be a live Instagram feed @kennyrogers93
-
Please donate to the GoFundMe for Hope for the Warriors, a nonprofit that assists families/individuals with PTSD
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
Mitch is crushing testing week! Will be testing 5k run w/50lb ruck TONIGHT! Good luck Coach Mitch!
-
Race Recap; Mighty Moraine Main Olympic Triathlon
-
Swim 1500m, Bike 25miles, Run 6.2miles (distances CLOSE)
-
Swim went WAYYY better than expected, and that lit a FIRE for the rest of the race!
-
Bike average over 18mph and felt incredible throughout
-
Run was just OKAY, good not great, but still satisfied!
-
Learning moments = 1) I am a better swimmer than I give myself credit for; 2) I need to pull the bike back a bit so I can murder the run
-
ON TUESDAY WE HAVE A SPECIAL GUEST!!!
-
Ken Rogers is attempting to set the Guinness Book of World Record for pullups in 24 hours! He is coming on the show for Tuesday's podcast! Make sure you check it out!
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
WORLD RECORD PULLUPS IN 24 HOURS!! See below for more info
-
Big weekend of training ahead
-
Testing week next week for Mitch
-
Olympic Distance Triathlon next weekend for Hayden
-
Cold water means extra preparation
-
We have a special guest joining us after his attempt at breaking the Guinness Book of World Record's number of pullups in 24 hours!! Stay tuned
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
Jui Jitsu: A great form of anaerobic crosstraining!
-
FTP test coming up TODAY
-
Tightening up these first 4 weeks
-
Specifics within the 4 weeks outlined
-
Testing for Mitch in about 1 week
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
What are REALISTIC expectations, and how do you create them?
-
A year of "Firsts" quickly approaching
-
Put the work in DAILY, the results will be what they will be
-
Our performances are a direct result of our training, nothing else
-
Your "goal" is imaginary, unless you put the work in EVERY DAY!
-
Expect to be thrown off course on "race day"
-
You put the work in, so let your FITNESS take control
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
Part THREE!
-
Mitch still in "Maintenance" and loving it
-
Hayden's new bike is on another level ENTIRELY
-
Programming the first four weeks of this elk hunt
-
Strength, Conditioning, Mobility, and Endurance: How does it all FIT?
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
It's been about a week! Thanks for checking back in with us
-
Brief training/life update
-
Currently in 5-week base maintenance phase
-
Following testing battery, we will focus on Mobility, Strength, and Conditioning
-
The mid-test will only be a few days, not a full week (following about 4 weeks UP)
-
Need to focus on hips and low back
-
Current strength programming is SOLID, don't fix it if it aint broke
-
We need to add in significant and relevant conditioning along with aerobic base
-
Swimming as cross-training
-
To be continued! Check out Part 3 later!
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
New Routes
-
Award your Training, and COMPETE with yourself!
-
Pushing your own limits doesn't need to be a daily occurrence, but you should do it.
-
Change it up and work on your WEAKNESSES.
-
Races are happening! This is a GOOD sign!
- Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
We hope you had a HAPPY EASTER!
-
Mid-September Elk Hunt, we will be working backwards for programming purposes
-
5-week base maintenance beginning April 8
-
May 13-20 initial testing period
-
May 20th start date for a big 16-week block
-
Mid-test potentially July 8-12
-
Post-test potentially Sept. 2-9
-
What will we be testing??? See below
-
TESTS CONSIST OF THE FOLLOWING
-
sit-n-reach (low back/hamstring/posterior chain flexibility)
- 3rm back squat (lower body maximal strength)
- 60-second max repetitions back extension w/25lb plate (low back/posterior chain endurance)
- hamstring mobility assessment
- 1.5-mile open run (aerobic capacity)
-
5k run w/50lb ruck (aerobic/anaerobic capacity)
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
BACK-TO-BACK EPISODES!! This is NOT an April Fool's Joke!!
-
Multi-Sport vs Single-Sport participation as a young athlete
-
Ways we can avoid experiencing BURNOUT
-
Learning to work with teammates and coaches
-
Learn MOVEMENTS, Don't focus on OVERLOADING resistance training
-
Unique opportunities for mental growth
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
- Mitch closing in on last 2 weeks of program
- Do your best to stay disciplined...ALWAYS
- Does timing truly affect your performance?
- Go run in the rain!
- When should you wake up for early morning training sessions?
- Always be willing to ADAPT
- Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
When you're on vacation, BE ON VACATION. Don't sweat it.
-
5-mile run with a runner, keeping it fun and changing it up
-
Is there a carryover from anaerobic work to aerobic work?
-
The Iron Cowboy is simply on another level
-
Training at different times of the day
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
What are some big excuses we hear this time of year?
-
You absolutely DO have time, you just need to find it
-
Exercise will GIVE you energy, not take it away
-
We all have obstacles
-
Everyone experiences these thoughts, DISCIPLINE will get you through
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
BIG NUMBERS from Mitch in the garage gym
-
Supplemental vs Accessory defined
-
The least you can do to get the most out of a session
-
Get STRONG, but be SMART with your programming
-
You don't NEED a TON of supplemental/accessory work
-
BALANCE
-
Even if you hate it, you might need to be doing it
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
This might be a common statement, but is it a common feeling?
-
It's a constant war
-
Set a new bar; create a new standard
-
Put yourself in these scenarios to LEARN and GROW
-
Wrestling memories
-
Hunting in a relaxed state
-
Compete with YOURSELF!
-
Make small decisions DAILY to become stronger
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
Another WONDERFUL Zoom background for Coach Mitch
-
Should you train when you're sore
-
What it means to train hard vs. train smart
-
Training right here and right now is really part of the larger picture
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
What is the difference between Training, Exercise, and Physical Activity?
-
Don't waste time in the "middle"
-
The calendar can become your enemy, if you let it
-
How to stay motivated
-
In-Season and Off-Season Description
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
How do you take your coffee?
-
Best and worst sporting experience
-
When did you get serious about training?
-
Are you an ATHLETE?
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
Happy Valentine's Day from Hill Pursuit!
-
Mitch's Deload Week
-
How to deal with Multi-Sport Athletes
-
Can Athletes get Stronger In-Season?
-
A new Smart Trainer is in the Works
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
Professional Bike Fit for the 2021 Season
-
HUGE changes; life, job, house, church
-
What is STRESS?
-
Prioritizing your time
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
Shooting under Pressure
-
Mark Rippetoe!
-
What is your Function?
-
Triathlon Blocks
- Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
Acute Weight Loss Within a Session
-
Plan your Food
-
The Importance of Workout Clothing
-
Acclimate!
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
Recovery: Active VS Passive
-
When is too much too much?
-
How Coaches can Recognize the Signs
-
Should we take Days Off?
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
Training and Traveling
-
Get Outside, Don't Stress
-
Family is Key
-
Get Sleep
-
Become a Yogi, or at least work on your mobility
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
User comments, keep 'em coming
-
Gyms closed, now what?
-
Movements to use from home
-
Establish consistency with your schedule
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com
-
Looking forward to 2021 training year
-
Big events we are training for
-
September is gonna be HUGE
-
Do coaches need coaches?
-
Contact us on Facebook and Instagram @hillpursuit, and email us at hillpursuit@gmail.com
-
Welcome to the HillPursuit Podcast!
-
Coaches Introduction
-
Training Background
-
Hopes for the Future
-
Contact us on Facebook and Instagram @hillpursuit, and email at hillpursuit@gmail.com