Mike Trees & DLake Creates Running Tips To Master Life: Recent Episodes

DLake Creates x Pod Paste

The internet's most exciting running, cycling and triathlon audio experience.

We show committed endurance athletes how to perform better as they age. Master some of your health, fitness, career and life. It's all the same!

Hosted by Daren DLake (Creates) & Mike Trees (aka Run.NRG on Instagram)

Watch and Read This Episode HereEver wondered how the pros manage running injuries? Find out in this episode!

Picture this - you’re a runner and you got hurt. You’re searching the internet for quick hacks and fixes so you can keep running but you just get more confused and don’t know who to trust. In this article, we’ll hopefully cut through the sh*t and make it easy for you to get back on the road of recovery with pro-medical advice.

You'll learn three simple steps to fix three common running injuries in new and advanced runners. You'll also get the diagnosis, short-term and long-term treatment from a professional physio/physical therapist of the following; Runner’s Knee, IT Band syndrome, and Achilles Tendinopathy - yes, not tendinosis because… that’s not even a thing for most people anymore and we’ll tell you why.

Time Stamps of what you’ll learn * [00:01] - Introduction to runner's knee and injury prevention * [02:32] - Case Study 1: Diagnosis and immediate treatment strategies for runner’s knee * [03:54] - Incorporating strength training in early treatment * [06:09] - Detailed discussion on gait retraining for runners * [09:41] - Case study 2: Iliotibial band syndrome diagnosis and treatment * [12:39] - Ongoing management and prevention of ITB syndrome * [16:18] - Case Study 3: Addressing Achilles tendinopathy in endurance athletes * [19:50] - Concentric vs Eccentric * [24:00] - Long-term strategies and personal insights on managing Achilles issues * [27:39] - Closing thoughts and additional resources for runners

Links & Future Learnings* Watch & Read this here * Download the 10W2S Strength Training for Runners App here * Top 10 tips of managing running injuries * 10W2S on Instagram * DLake Runs on Instagram

SponsorDLake One Percent Better Newsletter - The truth is, most running info is repetitive. So to make your life easy, I spent the last 11 years reading, watching, talking to experts and doing as much as I could so you don’t have to make the same mistakes as me. Join 1,100 + other smart runners and sign up now!

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Watch & Read it all hereUnpopular opinion. I love running in hot weather, extremely hot weather. It feels amazing. I know I'm the minority, but maybe, just maybe, there is some science and merit to training in the heat, the extreme heat versus the extreme cold. Or maybe I'm just crazy. In this episode, my goal is to slightly convince you of whatever you believe in, so the opposite of where your stance is, so that you can try it in your own life and make yourself a better-running human.Timestamps of what you'll learn* [00:00] Introduction to the debate: extreme cold vs. extreme heat. * [01:17] Discussion on the polarizing topic of training in extreme temperatures. * [02:23] Factors to consider in extreme cold and extreme heat running. * [06:47] Poll responses and community opinions on cold vs. hot weather running. * [08:08] Personal perspectives on running in extreme temperatures. * [09:10] Tips for staying safe and hydrated in extreme heat or cold. * [10:06] Encouragement to subscribe and engage with the podcast content. * [11:02] Judge's verdict on extreme cold vs. extreme heat for running. * [13:00] Comparison of challenges in extreme cold and extreme heat running.

Links & Learnings* Reddit - Would you rather run in the cold or heat * Benefits of running in the cold outweigh warm weather running * Unveiling the surprising benefits of running in hot weather * Watch & Read it all here * The One Percent Better Runner Newsletter * DLake Runs on Instagram

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Watch and read this here. The ultimate showdown: Mike Trees takes on AI to create the perfect training plan!

In the world of run training, the battle lines between old-school human coaching and high-tech AI guidance are drawn. While AI brings the big guns with its data-crunching skills, delivering precision and convenience, it can't quite replicate the human touch. Coaches are like those wise sheriffs in Western movies who read the room, adapt on the fly, and truly get the emotional lay of the land. They tailor training to the oscillation of life—your feelings, your crazy schedule, the things you don't even think to quantify. So, in this digital age, what's a runner to do? Jump on the bandwagon of Team AI, or stick with the experience and wisdom of a personalized training plan? Let's find out which is best.

In this episode we’ll find out;

Can someone speed interval work their way to a fast half marathon
Why ai could help coaches do better quality work with runners
Where ai could actually help runners better than human coaches in the future with the all of the data it has
The downsides of Chat GTP and ai in general getting things wrong
and more

Timestamps * [00:00] Introduction to the AI vs. Human coaching debate * [05:15] Case study: 22-year-old male sprinter transitioning to a half marathon * [12:34] Analysis of the training plan for the young male runner * [20:00] Insights on the limitations and benefits of AI in running coaching * [23:04] Case study: 50-year-old female runner aiming for a sub-four-hour marathon * [30:59] Evaluation of the training plan for the mature female runner * [33:22] Comparison of AI-generated plans and human coaching strategies * [34:34] Discussion on the importance of holistic training approaches * [37:23] Key takeaways on leveraging AI in running training * [39:00] Closing remarks and acknowledgments

Links & Learnings* NRG Coaching Services for runners * Your smartwatch might be lying to you * Peer reviewed research paper on ChatGPT training plans being rated by professional run coaches * How to create a free marathon AI training plan from Chat GPT * The One Percent Better Runner Newsletter * DLake Runs on Instagram * Mike Trees aka Run.NRG on Instagram

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Watch and Read This Episode HereIf your running sucks, it might be because you're weak AF... just kidding, not really.

Look, we all want to be better runners—to run faster for longer and feel like we're cruising while everyone is huddled over a trash can hurling up their GU gels. But here's the hard truth most runners don't want to admit: they are weak. Don't worry—I've got the fix with 10W2S's founder and resident physiotherapist, Sam Shearman.

In this episode, I’ll go deeper than I normally do and squash all myths about run strength training with the help of a medical sports professional. We’ll clear up all the confusing stuff while also giving you 5 bodyweight-only run-specific strength training workouts that you can do right now in your house with no equipment. If you’re a more advanced gym rat, you can make these harder with weights/resistance.

What You’ll Learn* The five different exercises * Split Squat, Single Leg Deadlift, Bent Knee Calf Raise, Push Ups, Side Plank (Knees) + Leg Raise * What they are * Why they are important * How to do them * example sets * and more!

Time Stamps [00:01] - Introduction to the importance of strength training for runners. * [02:24] - Deep dive into Bulgarian split squats and their benefits for runners. * [06:15] - Why single-leg deadlifts are a top exercise for enhancing running stability. * [10:29] - Discussion on common mistakes in strength training and how to correct them. * [13:20] - The critical role of bent knee calf raises in a runner's workout regimen. * [17:18] - Effective workout routines and rep ranges for building muscle and tendon strength. * [19:38] - Exploring the fundamental importance of push-ups for runners. * [22:55] - Insights into the side plank with leg raise, including technique and common errors. * [25:57] - Recap of the episode's main points and additional tips for effective strength training. * [30:40*] - Closing thoughts and additional resources for runners.

Links & Future Learnings* Watch & Read this here * Download the 10W2S Strength Training for Runners App here * The 7 movements you need to master as a runner * 10W2S on Instagram * DLake Runs on Instagram

SponsorDLake One Percent Better Newsletter - The truth is, most running info is repetitive. So to make your life easy, I spent the last 11 years reading, watching, talking to experts and doing as much as I could so you don’t have to make the same mistakes as me. Join 1,100 + other smart runners and sign up now!

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Watch and Read This Episode HereTrigger warning:

All runners need to run in the morning.

All runners need to run in the afternoon.

Which one made you angry? Which one did you agree with?

I hope you’re screaming at your screen with your answer and cursing me out. No… I don’t hope that, but yeah, engagement for the algorithm right?

In this quick episode, I’ll touch on;

Morning Habit Formation & Flexibility
Evening Habit Formation & Flexibility
Combining Morning and Evening Routines with Afternoon Considerations
And more

All so that you can become one percent better in your training, racing and life.

Timestamps* [00:00:00] - Introduction to Morning vs. Evening Training Debate * [00:02:30] - Why Remy likes Evening best * [00:04:59] - Why Daren likes Mornings and thinks it's the best * [00:08:21 ]- Polls and Reactions * [00:09:14] - Community Responses: From Mike Trees (run.nrg) and friends * [00:10:14] - Laura McGreen Tells us who is right and wrong * [00:13:39] - Can Daren and Remy be convinced otherwise?!

Links & Learnings* When is the best time of day to run * Morning vs Noon vs Evening * 24 Hours in the life of a hormone: what time is the right time for pituitary function test? * DLake Instagram - https://instagram.com/dlakecreates * Remy B reel Youtube - https://www.youtube.com/c/RemyBReel * Remy B Reel Instagram - https://www.instagram.com/_mr1derful/

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Welcome to the one percent better runner. I've spent the last 12 years researching, experimenting on myself and talking to experts to get 1 percent better in my training, racing, and life. All to make it a bit easier for you to try to do it on your own.

I'm Daren DLake runs a lifelong runner and all-around performance optimizer of all things. In this episode, the tables were turned, and I was interviewed by the Run Tok Live podcast crew. I touched on how to get one percent better in your running, the hype around the Sydney marathon, and how they might become a marathon major very soon.

My goal is to slow down the slowing down and perform better as I age, and I went in super depth on my 35-year-plus journey of sprinting as a five-year-old running track through college How I got into Ironman, triathlons, marathons, and now running 5k is my fastest 5k and how I transitioned from music production and being a musician to doing all of this running content to help you out hopefully.

If you want some chatty company on your next run, let's get into it.

Get one percent better tips and tricks every month (ish) in your inbox with our free email newsletter here.

Go check them out.

Tik Tok

YouTube

Instagram

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Watch and read this hereIn this episode you’re going to find out what happens at the intersection where science meets the pavement – the quest for ultimate running performance. We’ll dissect the importance of power and speed in your resistance/weight training. I’ll answer the question for runners; where does power, speed, strength, muscle endurance, and hypertrophy fit in to an already crowded training plan? Especially for distance runners?!

I’ll even tell my own story of how I switched gears in my training and embraced the fusion of lifting with speed and power. It wasn't just a change in routine – it was a transformation in philosophy.

This episode isn't just about challenging how your muscles move; it's about challenging your mindset.

By the end of this, you'll not only rethink your 1% better training habits approach but you’ll also… (yes get ready for the laundry list)

Become more resilient so you have less niggling injuries
Generally more bounce
Develop that extra gear in your running
Become more efficient so your easy runs are close to the same speed as your more intense sessions
Develop your secret weapon at the end of races — speed reserve (more on that later)
And overall take your training to the next level.
Yes, that’s a big promise so let’s see if I can deliver.

Timestamps* [00:01:15] - The Benefits of Resistance Training for Runners * [00:03:13] - Speed Strength vs. Strength Speed Explained * [00:04:16] - The Role of Power in Distance Running * [00:04:47] - My Resistance Training Revelation * [00:05:19] - Introducing the Experts at Axis Performance Labs * [00:07:34] - What This Episode Is Not About * [00:10:11] - Defining Power and Speed in Athletic Performance * [00:11:03] - Why Speed Reserve is your secret weapon * [00:11:36] - Differentiating Between Power, Speed, Strength, and Hypertrophy * [00:12:29] - Why an Objective Sports Professional is Crucial * [00:13:53] - My First Assessment and Baseline Testing * [00:16:09] - The Training Plan in Action and Progression * [00:17:01] - Reassessment and Results After 10 Weeks * [00:18:31] - The Future of My Training and Its Impact on Running * [00:22:49] - The 2 reasons why runners don’t like to do resistance training * [00:26:33] - Why Axis does the type of testing for power, force and strength * [00:30:21] - Why Axis choose this specific training plan for me

Links & Learnings* The difference between speed strength and strength speed * Testing tools: GymAware & Vald Performance ForceDecks * Huberman Labs Guest Series with Dr. Andy Galpin * NCBI Study on strength training and running * Axis Performance Labs in Sydney * DLake on Instagram

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Read and Watch this HEREAs runners and endurance athletes (Hey triathletes and cyclists!), we all love knowing what you should do!

But sometimes it’s nice to look at the inverse. Inverse just means the opposite. In the context of running and training, knowing what IS NOT good for you is just as effective as knowing what is.

The point of this episode is not to embarrass anyone, but to get you to think more about what you are doing by again, looking at the opposite of what good is. This is what Mike Trees calls “training smarter”

The top 10 things runners should never do!

Ignore pain: if it hurts stop
Skip your warm-up/cool down
Never stretch
Expect a Personal best/personal record at every race
Follow a training plan to the letter..... you must be flexible as we all have good days and bad days
Start off a race too fast. You should aim for negative splits
Not rest enough
Go too hard on easy days
Put off your recovery meal. Try and eat something within 30 mins of finishing training
Obsess over numbers and what other people do

So here’s what to expect in this episode;

We’ll start off with a quick warmup to see where we are at in our current training
Then get into the core of this episode - The 10 Things Runner's Should Never Do
Then end it with our episode question - Should you wear super shoes as much or as little as possible?

Episode Links* Instagram Post - https://www.instagram.com/reel/CQBI4O0jUKt/ * Running Injuries - When To Run and when to stop - https://www.runnersworld.com/uk/health/injury/a760238/injury-when-to-run-when-to-stop * Why sleep is important for athletes - https://www.sleepfoundation.org/physical-activity/athletic-performance-and-sleep * Suggested episode to listen to next: 6 Tips to run your best 5k race * Podcast Concept, Production and Marketing BY POD PASTE

Sponsors* Magic Mind Nootropic Supplement - Get up to 56% off for the month of February now with code "Dlake20" * The OPB Runner (Formerly DLake Runs Newsletter Formerly Three Thing Thursday) - Sign up for free to get deep tips and tricks delivered to your inbox.

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Which is better - run or bicycle commuting?

What if I told you that your commute, yeah… that same old route you take every day, could be your new secret weapon in your running arsenal? It's time to change up your mentality on what you think you know about getting from point A to point B.

Welcome to the dope world of run commuting, where every step isn't just a path to going somewhere else, but a leap towards a healthier, more badass version of yourself.

By the end of this, you're not just going to see run commuting as a new alternate option; you'll view it as an indispensable part of your day. I’ll dive deep into the hows and whys, cutting through the excuses and misconceptions with a mix of hard truths and unexpected insights.

Say peace to the 'but I can't because...' mindset. We’re going to tackle every barrier, real or imagined, and I'll show you how integrating this simple yet powerful habit can transform not just your fitness, but your entire perspective on daily life.

And as a bonus I’ll do all of this with my great friend and guest co-host Remy B Reel. Stick around for how he’ll try to change my mind by arguing the side of bike commuting and why it’s way better.

Let’s Go!

Timestamps

[00:00:00] - Introduction to Run Commuting

[00:01:42] - Season Two of This or That Begins

[00:02:11] - Run Commute vs. Bike Commute Debate

[00:04:10] - Logistics of Run Commuting

[00:05:02] - Dressing for Run Commuting

[00:06:05] - Argument for Bike Commuting

[00:10:15] - Instagram Poll Results

[00:12:23] - Community Feedback on Commuting

[00:13:17] - The Bigger Picture of Sustainable Commuting

[00:17:34] - Final Thoughts on Traffic and Commuting

Links & LearningsThe rules of run commuting by runner's world

Tracksmith's guide to utility running

DLake on Instagram

Remy B Reel on YouTube

Stacey Runs on Instagram

Mike Trees | Run.NRG on Instagram

Sponsors* Magic Mind - Get 20% off your first 3 months with code "DLake20" magicmind.com/dlake * DLake One Percent Better Newsletter

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Watch and Read this hereThe More is More Paradox of Training and Life. If I told you that less is more, you would probably believe me, right? Unfortunately, most people’s brains think more is more. It just makes sense. The more you work the more returns you get out. The hedonic treadmill in its most purest form.As a runner or even in your career/school life you work hard you get the results.

From understanding the law of diminishing returns to exploring historical perceptions of effort and reward, we're going on a journey that's part facts, part theories and 100% something you need.

We'll debunk myths with a fun real-world example, balance the scales of risk versus reward, and argue why, sometimes, less really is best. Expect to learn about focusing on higher output, not just more input, and why this approach might just transform your training, and life, for the better.

Stick around till the end, and I promise you, you'll leave with a fresh perspective on training and life that could change the way you run, work, and live. Let's find that sweet spot together – the one where less effort leads to more gains, and life feels just a bit lighter.

Let’s Go…

Timestamps of What You'll Learn- [00:00:21] Law of Diminishing Returns

[00:00:43] Debunking Myths in Training
[00:01:05] The Sweet Spot for Daily Running
[00:02:08] Risks of High-Mileage Running
[00:02:29] Non-Linear Outcomes in Training
[00:03:00] Training for a Marathon
[00:03:42] Risk vs. Reward in Running
[00:04:35] Optimal Training Frequency
[00:05:07] The Theory of Diminishing Returns
[00:06:00] Marginal Gains in Training
[00:07:03] The Evolution of Productivity
[00:08:49] Harnessing Energy Efficiently
[00:09:10] The Journey to Better Training
[00:13:23] Discussion on Training Load
[00:14:05] Finding the Optimal Training Amount
[00:16:15] Why Professional Runners Don't Overtrain
[00:18:02] The Importance of Smart Training
[00:19:10] The Best Training is Current Training
[00:20:10] The Optimal Amount of Stress on the Body
[00:23:20] The Debate on Less vs. More in Training
[00:24:26] Conclusion and Thanks

Links & Learnings* Effects of Running-Specific Strength Training, Endurance Training... * The most powerful way to think for endurance sport and distance runners * When I finally won my first 5k race * Sweet Spot In Life * Mark Manson on why Working Harder is Not the answer

Sponsors* Magic Mind - Get 20% off your first 3 months with code "DLake20" magicmind.com/dlake * DLake One Percent Better Newsletter

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Watch or Read This HereKickstart your year (or running journey) with dope insights on how running can enhance not just your fitness but your entire life, making you healthy, wealthy, and wise. In this video podcasting, while running a conversation with my American Sydney-sider friend, Stacey Trock, a passionate runner, we delve into how consistent running practices, smart financial habits, and continuous learning can transform your life.

Keep listening/reading/watching as we explore the synergy between running and overall life improvement, offering easy-to-action advice for runners at any level.

Timestamps* [00:01:16] - Running as a Daily Habit for Improvement * [00:03:02] - New Year's Eve in Sydney and Consistency in Habits * [00:04:36] - Stacey's Take on Healthy, Wealthy, and Wise * [00:05:07] - Darren's Content Strategy and Long Game * [00:06:45] - Consistency in Running and Other Aspects of Life * [00:08:21] - The Importance of Staying Above the Productivity Line * [00:09:39] - Darren's Content Creation and Repurposing Strategy * [00:11:49] - Viewer Challenge: Tiny Consistent Steps Towards Goals * [00:12:30] - Closing Remarks

Links & Learnings

Follow Stacey on Instagram
DLake Runs Instagram
Listen to Podcast Audio Conversation On Your Next Workout
Watch Video Conversation
Where Healthy, Wealthy, Wise came from
The one percent better each day rule explained by James Clear

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Back when I ran track in college, I had a decent amount of raw genetic talent to run faster. But as I graduated to endurance running, my inefficient overstriding led to some serious knee injuries. Imagine how fast I could have been if I actually worked on my form.

In the 80s it was mostly thought good running form was a natural talent and not a skill to be worked at and acquired. If you compare my run form from now to 20 years ago it's a world of difference.

Learn the 7 best tips to run your fastest and avoid injuries.We believe people learn wholistically and by different means so this podcast is now available as a Youtube video and written blog post here.Timestamps of what you'll learn* 09:38 Good running from vs. good running economy * 12:19 Posture * 13:44 Foot plant * 18:37 Stride length * 22:55 Arm swing * 25:16 Cadence * 27:51 How to improve your cadence * 29:50 Core * 32:00 Summing it all up

Links & Learnings* Use Running Form Drills & Plyometrics to become an injury free monster - https://dlakecreates.com/run-form-drills-plyometrics-injury-free-monster/ * 4 Ways to master your running form - https://www.runnersworld.com/training/a20864133/4-ways-to-master-your-running-form/ * What is perfect running form (Global Triathlon Network) - https://www.youtube.com/watch?v=brFHyOtTwH4 * Instagram Post on Run Form - https://www.instagram.com/p/CQc8P9vjsR9/ * Podcast Concept, Production and Marketing BY POD PASTE

One Percent Better - SPONSOR* Like what you're hearing? Want to perform 1% better in your life and training each day? * Go here and signup (for FREE!) to be inspired and motivated twice-monthly

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Get 1% better everyday with deep dive tips and tricks from my FREE newsletter https://dlakecreates.com/news

If you want to save 25 years of embarrassing run failures and mistakes, please keep reading (or watch or listen to it here).

I decided to return in time to one year ago and finally finish that list of those 40 things about running that I wish I had known 25 years back.

In part one, some epic stuff was said, and even more epic failures were done. But with part two, I really wanted to dig deep into more of the mental stuff I’ve learned and the physical. I also got through those first 13 things and said to myself, “Sh*t, this is getting way too long; let me break this up into three parts before I bore these kind folks that took the precious time to read this thing.”

So I present part two, 16 more things I wish I had known 25 years back to the world. (If you’re keeping score at home, that’s 29 things in total. Part three should wrap it all up, and I’ve learned a lot about this long listicle-formatted newsletter… never again… I think.)

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Watch and Read this hereMost runners know the importance of shoes to run. If you don't know how important they are, try running really fast or long in non-running shoes, and you will quickly find out.

But have you ever stopped to wonder the role that feet and in particular, what role shoes play in the quest to perform better as you age?

Find out how critical feet and shoes really are and more in this episode of - DLake Deliberates.

Timestamps of what useful things you'll learn[01:23] What this won’t be about

[01:46] What this will be about

[05:16] The story of the marathon

[06:47] Feelings do and will always matter over everything

[07:12] Why feet and shoe choice are so important as you age.

[09:47] The importance of feet and running.

[10:18] Heel Drop Explained

[14:47] Using the right shoes for the right job - Mike Trees

[15:59] The Great Orthotics Debate

[17:36] Closing Thoughts

Links & Learnings* DLake Instagram * DLake Youtube * Balmain Sports Medicine * JP Gloria on Youtube about Heel Drop * Orthotics debate

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We are now on Youtube! Watch and/or read it here (if you like to consume your content like that)

Are you a short and sweet type of person or do you like to go until you drop?

Who’s wrong? Who’s right? What do you do? Does it even matter?

This debate has been around for as long as running has existed. In this podcast, we'll dive into the debate and see if we can help you choose (or validate your side of things)

Timestamps00:09 Doing one fast vs one hundred.

04:44 Running preferences and motivations.

07:31 Backyard ultras is

10:18 Running ultra-marathons and strategy.

14:47 The tortoise and the hare.

Links & LearningsRunning Faster vs. Running Longer, Fitness and Cardio Benefits

✅ Follow DLake on Instagram https://instagram.com/dlakecreates

✅ Follow Remy on Instagram https://www.instagram.com/_mr1derful/

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Want to become an endurance machine? Or are you looking to hit a 5k PB? It’s all about the base, ‘bout the base… base training, that is! You can do all the speedwork in the world, but if you’re not putting it on top of a solid foundation of consistent, aerobic base training, you’re wasting your energy. We’re talking with Mike Trees about how everyone – from beginners to the most committed runners – can up their running game with aerobic base training. And yes, we’re going to hit on anaerobic race training, too, for all you speed nuts. --- Learn it all on this episode.

We believe people learn wholistically and by different means so this podcast is now available as a Youtube video and written blog post here.Timestamps of what you'll learn* 08:30 What’s base training? * 09:44 Doing meaningful training as endurance athletes * 15:06 Why you should not discount the aerobic base stage * 17:43 Base training and oxygen use * 19:38 The benefits of mitochondria and capillary development * 23:54 Calculating your maximum heart rate * 27:11 The five-zone heartbeat models to train in * 29:57 Base training plus strength and conditioning * 37:20 Cooldown: Pace or perceived exertion? * 39:48 Novice runners mistakes when running * 43:49 Doing body checks when running

Links & Learnings* Mike trees/NRG coaching FREE base training plans - https://www.nrg-coaching.com/english-training-plans * There are no shortcuts to training for a lonf endurance race (My marathon experiment by running the least amount possible )https://dlakecreates.com/noshortcutstoenduranceraces/ * The science behind building an aerobic base - https://www.trainingpeaks.com/blog/science-of-aerobic-base-training/ * DLake/Daren Instagram - instagram.com/dlakecreates - Mike Trees - https://instagram.com/run.nrg * Podcast Concept, Production and Marketing BY POD PASTE

One Percent Better - SPONSOR* Like what you're hearing? Want to perform 1% better in your life and training each day? * Go here and signup (for FREE!) to be inspired and motivated twice-monthly

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Watch and read the whole episode hereMost people start running to lose body fat, right? All their running friends are skinny, so losing body fat is what happens, right? Scientists have been saying for a while now that you can't outrun a bad diet, and I mostly agree. It's like jumping off a cliff and building a plane on the way down. I'm not saying it's impossible. But it's pretty hard to do. Most people can't actually do it.

But what if I were to tell you that there's actually a way that you can maintain and or lose body fat so you feel light, spry, loose, free? Well, I think I might have actually found that way. Listen on to find out how you can lose and maintain your body fat and more on this episode of DLake Deliberates.

I do a deep dive around the idea that running alone may not be enough to lose body fat. While many people start running with the goal of shedding pounds, the truth is that diet plays a crucial role in achieving and maintaining a healthy weight. I know that while it is possible to outrun a bad diet, it is a challenging feat that most people struggle with.

I present a potential solution for maintaining and losing body fat that I’ve figured out through a lot of trial and error.

Through my own personal experiences as a runner and endurance athlete I offer insights on how to continuously improve run smarter and overall live better as a human.

Major Disclaimer: While this was reviewed and approved by a certified dietician (Jordan Cain) since this is dealing with food and nutrition - this is just for informational and entertainment purposes only - please feel free to disagree with me. I am not your dietician/nutritionist so please consult with a certified one that understands your own personal goals, history and habits to make sure that you get the best outcome.

What You’ll Learn Timestamps

[03:14] Part 1 - What does running a lot look like? The problem

[05:42] Part 2 - What Does Eating a Lot Look Like? The Problem

[09:07] Part 3 - Here's what I did to solve the running too much problem

[11:05] Part 4 - Here’s what I did to solve the eating too much problem

[13:18] - What is a calorie?

[15:09] Seasonal approach to eating.

[16:46] - So can you really out run a bad diet?

Links & Learnings

Watch, read and listen to the whole episode here
Jordan Cain Dietician - Gutful Nurtrition on Instagram
Runner’s World take - Can you outrun a bad diet
What is a calorie? Video
DLake Runs Instagram
Mike Trees Instagram
Slow Carb Diet For Runners

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▶️ This is now on YOUTUBE! Watch and read it all here (if you like consuming your content like that) https://dlakecreates.com/veganmeat

Some people don’t eat meat for performance - some do. Who’s wrong? Who’s right? What do you do? Does it even matter?

Let us know and comment below what you do!

Timestamps02:19 Vegan versus omnivore diet.

04:13 Veganism and performance improvement.

10:38 Reasons for personal dietary choices.

11:27 Training options and recommendations.

Links & LearningsRunner's World - What are the pros and cons of following a vegan diet as a runner?

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In this episode, you will learn the top three things we think a person new and even experienced to the marathon should focus on that they usually don't.

I have a saying, the marathon isn't twice as hard as a half marathon. It is 2 to the 2nd power. It's exponentially harder, so that's 4 times harder than a marathon. I had the privilege of getting exclusive insider info from James Constantine, the digital marketing manager for PONT3, who delivered the event on behalf of the Sydney Marathon. If you don't live in Australia, you probably may not know that they are now a candidate for the Abbott's World Marathon Major Series, and if chosen, would be the seventh one.

There are so many reasons why this is exciting, and not to mention, I live in Sydney, Australia, I have been for 12 years, so all my running friends from around the world might come and see me versus me going out to see them. While James is a sporting event marketing wizard, he's also deeply involved in the running community here in Sydney, Australia. I literally see him everywhere. So much so that he just won his latest half marathon and posted a super speedy time at one hour and 17 minutes.

We focus on the top three things that new and experienced marathon runners should prioritize but often overlook. Our first point emphasizes the importance of appreciating the experience beyond just tracking time. The Sydney Marathon is highlighted as an example of a race that goes beyond being a mere competition, with its iconic route across the Harbour Bridge and finish line at the Sydney Opera House. Our second point discusses the remarkable growth and success of the Sydney Marathon, which has significantly increased participants. Lastly, insights from the race director, Wayne Lardon, highlight how the event showcases the best runners in the world and inspires people of all ages to take up marathon running.

Timestamps

[00:00:09] Appreciating everything outside your watch.
[00:04:15] The app, phenomenal.
[00:08:48] Marathon tips for newbies.
[00:11:57] Authentic touch points with runners.
[00:13:30] Seven plus hour marathons.
[00:16:11] Marathon times and respect.
[00:19:45] Closing roads for major events.
[00:23:29] Frustrations with the marathon.
[00:26:26] Guaranteed world major spot in 2025 if you race 2024 Sydney Marathon
[00:31:25] Favorite run or workout.
[00:34:06] Sydney Marathon's positive impact.

Links & Learnings

Watch on youtube and read quick summary on the blog

James Constantine Instagram

Sydney Marathon

Abbot World Majors

Pont 3

2023 Marathon recap epic video

DLake Instagram

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The GREY ZONE for athletes is similar to purgatory in Catholic/Christian religious circles. In the in-between place right after you die, you’re not alive but you’re also not in the afterlife. You’re really only mildly suffering in a hybrid limbo state. Most coaches preach to not stay in the grey zone and if you’re training for a run or endurance event, you might know to follow the 80/20 rule. Eight out of ten runs should be easy like very easy and two of those ten should be hard… like very hard.

But where can grey zone runs fit that is in between easy and hard? Listen on to find out more.

We believe people learn wholistically and by different means so this podcast is now available as a Youtube video and written blog post here.Timestamps of what you'll learn* 02:47 Grey Zone Definition * 04:06 Why should we stay out of the grey zone? * 08:18 When is it okay to be in the grey zone? * 14:40 The real problem with the grey zone * 14:56 Daren’s z4/z5 overtraining issues * 20:14 Inigi Samelan on z2 training * 21:02 Mixing up z2 heart rate training

Links & Learnings* Heart rate zones explained - https://www.polar.com/blog/running-heart-rate-zones-basics/ * Training in the grey zone : How to avoid the Zone 3 Plateau - https://www.trainingpeaks.com/blog/training-in-the-grey-zone-how-to-avoid-the-zone-3-plateau/ * DLake/Daren Instagram - instagram.com/dlakecreates * Mike Trees - https://instagram.com/run.nrg * Podcast Concept, Production and Marketing BY POD PASTE

One Percent Better - SPONSOR* Like what you're hearing? Want to perform 1% better in your life and training each day? * Go here and signup (for FREE!) to be inspired and motivated twice-monthly

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Listen and read it all here https://dlakecreates.com/opbsep2023

Vo2 Max building and hill workouts is the main focus on this.

I go deep and tell you why vo2max building workouts are effective, different types of workouts and what actually makes a vo2max building workout different than the others

Then I shift into a special hill sprint workout that I think is super valuable for you to have in your "workout toolbag" of sorts

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Too many runners train in ‘the grey zone’, too fast for an easy run but too slow for a hard run. Nose breathing is a natural way to ensure your easy runs are easy, because you can not supply enough oxygen to the muscles if you run too fast.

A 2018 study published in the International Journal of Exercise Science showed breathing through your nose makes your heart rate higher than breathing through your mouth, at the same pace.

Listen, watch and read on as we go super deep on this.

We believe people learn wholistically and by different means so this podcast is now available as a Youtube video and written blog post here.What You Will Learn* How our current training is going * The concept around how training actually makes you weaker * How, why and when breathing through your mouth vs your nose works best and for what type of runner * The dangers of nose breathing * The great debate… caffeine or not before a workout? * And a few more cool things to help you perform better in training, racing and life!

Links* How much time should you really take off? https://www.trainingpeaks.com/blog/losing-and-regaining-fitness/ * Nose Breathing vs Mouth Breathing Article - https://www.runnersworld.com/training/a33993505/nasal-breathing/ * Mike's Instagram Post On Breathing https://www.instagram.com/reel/CQfLMoOD5OF/?utm_medium=share_sheet * Mike Trees Instagram - https://instagram.com/run.nrg * DLake Creates Instagram - https://instagram.com/dlakecreates

One Percent Better - SPONSOR* Like what you're hearing? Want to perform 1% better in your life and training each day? * Go here and signup (for FREE!) to be inspired and motivated twice-monthly

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Watch and read this at https://dlakecreates.com/opbaug23

Running advice to elevate your life: twice a month

What's upcoming:

🧡 Threshold tests for different sports | Present Training Tip for you to try right now
📊Training Updates & Music hacks | Past things to learn from me
🌶 Spicy Slow Tempo Intervals | Future stuff for you to try

Follow me on Instagram - https://instagram.com/dlakecreates

Want to run a faster 5k? Whether you’ve just done your first or you're a serious athlete looking to shave a few seconds off your 5k PR, we’ll tell you what you need to do to run that 5k distance faster.

And to all you distance runners, we’re just gonna say it. Love me some distance, but you’d be best gettin’ your 5k time down. It’ll pay off in the longer runs – trust us. Listen on to find out more.

We believe people learn wholistically and by different means so this podcast is now available as a Youtube video and written blog post here.What You'll LearnIn this episode, Mike gives all of the tips and tricks on running a fast 5k race.

From - Strength and Conditioning Training
to Dieting
to How many and what types of runs you should do each week
to Time trialing
to Cross training
and even touching on the all-important sleep

Links & Learnings* 5 obvious racing lessons that will immediately pay off - * Mike Trees Instagram Post on the 6 tips for the 5k * Follow Daren DLake on Instagram

One Percent Better - SPONSOR* Like what you're hearing? Want to perform 1% better in your life and training each day? * Go here and signup (for FREE!) to be inspired and motivated twice-monthly

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⌚️ Body Battery & Smart Watches | Present things you can try right now!
📊 Training Updates & What I’m digging | Past things to learn from me
🎲 Group Dice Workouts & Dosages | Future stuff for you to try

Watch, read and sign up for the newsletter here.Welcome! Three Thing Thursday is dead. Long live One Percent Better! The internet’s best-running tips, wisdom and (bad) jokes newsletter.You'll be on your way to better performance in five minutes or less. I've spent the last 11 years experimenting with myself to figure out how to improve my performance as I age. Now, I want to share that knowledge with you.

Each newsletter will feature a few ideas from the internet or from me that you can choose to implement.

Heel lock lace and tie your racing shoes tight because we’re about to get loose on the track.

What you’ll learn (time stamps)00:29 The power of tiny gains.

03:45 Garmin’s Body battery

06:40 Is your smartwatch lying to you?

11:19 Group dice workouts and dosages.

13:37 Dosage and satisfaction.

Links* Watch and listen to this here * Garmin’s Body Battery Explained * Daren DLake on Instagram

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Question - want to know someone’s priority? Have them show you their calendar.

Better yet, have them show you what they do every night and morning.

You’ll then really see what they value the most.

If you want more consistency in your run training so you can possibly race your best - listen/watch/read on!

What You’ll Learn & Timestamps* How to make your life fit running and your running fit your life * There is no perfect routine, just the one that works for you * Mike’s routine, my routine * 02:17 Prioritize your routines for success. * 08:45 Everyone's routine is different. * 14:41 Train first, balance later. * 15:05 Know yourself * and more!

Links* Watch us on youtube * The perfect morning run routine * Atomics Habits Author, James Clear on Tim Ferriss' Podcast (Video & Audio) * DLake Runs Instagram * Mike Trees Instagram

Sponsors

DLake Creates Newsletter - Sign up for the "Three Thing Thursday" newsletter to receive regular motivation and tips for being a better human in endurance sport and wellness. Also, receive a quick guide on how to get healthy, stay fit, and create lasting habits with data. Click here to sign up now for free.

NRG-Coaching Services - NRG-Coaching is a coaching service that caters to all levels of runners from beginners to pros, focusing on 1,500m to marathon running and triathlon training. To learn more, visit NRG-COACHING.com.

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I talk about the benefits and downsides of running in the morning to experience one's own city and community. I reference the movie Vanilla Sky and compare waking up early to seeing a city in a new light.

Listen on to find out why I'm arguing so damn hard.

What you’ll learn (time stamps)

01:07 Morning runs and city exploration.
03:14 Benefits of early mornings.
06:24 Experience the city at night.
Counterarguments and acknowledges personal preferences and circumstances
And much more

Links* DLake on Instagram * Vanilla Sky Movie Trailer * What's better: Training in the morning, afternoon or night?

SponsorsDLake Creates Newsletter - Sign up for the "Three Thing Thursday" newsletter to receive regular motivation and tips for being a better human in endurance sport and wellness. Also, receive a quick guide on how to get healthy, stay fit, and create lasting habits with data. Click here to sign up now for free.

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Go here to watch and read the newsletter and get even deeper bombs of knowledge.My newsletter in an audio format because... why not!!! It's 2023 and content is everywhere. Let's see how far I can have it reach.TLDR about what’s coming up;1. 🥵 Late night runs & 8 great recovery foods | Present things you can try right now! 2. 📊Training Updates & What I’m digging | Past things to learn from me 3. 🏃🏽‍♂️Tabata style intervals + Doing Real Work | Future stuff for you to try

Sponsor: MOS COACHINGIf you were in need of a coach, I’m finally offering limited coaching spaces. Go here or email me if interested – coach@dlakecreates.com

Announcement time: Goodbye Three Thing Thursday. Hello, One Percent Better, aka OPB.The internet’s most-exciting running tips, wisdom and (bad) jokes newsletter.Guess what? In 5 minutes or less, twice a month (ish), I’m saving you 11 years by reading/listening/watching this newsletter. You’re welcome.

Why? Because I already did it. Yes, over the last 11 years, I have scoured the internet figuring out how to *bio-hack and experiment on myself to perform better as I age. (yes, I know ‘hacking’ isn’t a cool word anymore, but you get what I mean).

In my quest to better myself one per cent each day, the time has come to retire “Three Thing Thursday” While dope and fun, new beginnings are happening all the time, and I think One Percent Better summarises what my goal is for you as a reader and myself.

In each newsletter, I’ll present a few dope ideas from the internet or me that, even if you just pick one thing, will be actionable enough that it will alter the trajectory of your training, racing, business, and personal life by just one percent.

I’ll then break each part into The “What, Why, How” framework, which should help make it that much stickier and easier to implement.

Different name, has the same great taste and is information-packed with a dash of fun. #funformative

Go here to watch and read the newsletter and get even deeper bombs of knowledge.

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In previous war times soldiers were taught to advance cautiously, to stay low and move slowly to avoid enemy fire.

But there were those who charged ahead, ignoring the risks and the warnings. They were the ones who often paid the ultimate price.

Fast forward to our modern personal, work, school and run lives. We face a constant pressure to hurry and rush towards success, and even to ignore the consequences of our actions.

But just like in war, those who charge ahead without thinking can find themselves in dangerous situations.

Listen/watch/read on to find out how to stop running too fast in your races so you can get a best time and more - https://dlakecreates.com/racefast

What You’ll Learn & Timestamps* 02:28 Starting a race too fast * 06:45 Anaerobic System Limitations * 07:23 Pacing in distance running * 10:42 Marathon pacing strategies * 13:52 Strengthening the chassis for running * 17:04 Marathon training tips * And more!

Links* Watch us on youtube * Everything you need to know about run energy systems * How to pace a 5km perfectly * Why building a run base is so important (and how to do it) * DLake Runs Instagram * Mike Trees Instagram

Sponsors

DLake Creates Newsletter - Sign up for the "Three Thing Thursday" newsletter to receive regular motivation and tips for being a better human in endurance sport and wellness. Also, receive a quick guide on how to get healthy, stay fit, and create lasting habits with data. Click here to sign up now for free.

NRG-Coaching Services - NRG-Coaching is a coaching service that caters to all levels of runners from beginners to pros, focusing on 1,500m to marathon running and triathlon training. To learn more, visit NRG-COACHING.com.

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Seasons are everywhere in life: Tax season, weather season, fashion season and yes, RUN SEASON.

Like seasons you can’t keep wearing the same Summer clothes in the winter. That aint gonna work. So you gotta switch things and adapt! Just like the clothes in your closet, I’ll teach you how to adapt your eating to support your diff run seasons on this episode.

In this episode of Trees and D-Lake, the hosts discuss how to adapt your eating habits to support your different running seasons. Just like you can't wear the same clothes in summer and winter, you can't eat the same way during different seasons of running.

The hosts share their tips and tricks to help listeners run better and enjoy their sporting lives more. They also talk about how nutrition is subjective and based on the individual.

Language warning: the hosts sometimes use bad words to emphasize their points.

What You’ll Learn* 02:50 DNA-based dieting * 03:37 Sports nutrition and clean eating * 07:14 Low-carb diet philosophy * 10:36 Low Carb Diets * 13:53 Low-carb diets and exercise * 18:23 Exercise as Predictor of longevity * 21:28 Slow carb diet and cholesterol * 23:34 Healthy eating habits * 27:51 Diet vs Exercise debate * 30:18 Saturated fats and processed food

Links* Watch us on youtube * 8 science backed whole-foods for run recovery * 7 proven supplements to help you recovery better * Is low-fat or low-carb best for running? * DLake Runs on Instagram * Mike Trees on Instagram

Sponsors

DLake Creates Newsletter - Sign up for the "Three Thing Thursday" newsletter to receive regular motivation and tips for being a better human in endurance sport and wellness. Also, receive a quick guide on how to get healthy, stay fit, and create lasting habits with data. Click here to sign up now for free.

NRG-Coaching Services - NRG-Coaching is a coaching service that caters to all levels of runners from beginners to pros, focusing on 1,500m to marathon running and triathlon training. To learn more, visit NRG-COACHING.com.

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Improving running form is essential for success in any running event or endurance sport. Having good running form can help you run faster, farther, and with less effort. Poor running form can lead to injury, fatigue, and decreased performance.

Unfortunately, many runners focus on the appearance of their running form instead of its efficiency. They want to look like the pros, but they don't consider the fact that the pros have likely been running for years and have developed their own unique and efficient form. It's not about looking good, it's about being efficient and effective.

What you’ll learn (time stamps)

02:58 Bad running form, good results.
03:28 Unique running styles.
07:16 How to stop overstriding.
09:28 Running form tips.
12:49 My training updates & Growth through imbalance.
And much more

Links

Read it all here
The opposite of perfect running form
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THREE THING THURSDAY NEWSLETTER - SPONSORLike what you're hearing? Want to train and live consistently to do dope shit with your health and fitness? Sign for our newsletter "Three Thing Thursday". We'll put three perfectly created and curated things in your inbox. This will be regular motivation ranging from tips, tricks, tools, tactics, and skills. And.... they all revolve around being a better human in endurance sport and wellness.

Sign up now to receive my quick guide on how to get healthy, stay fit and use data to create habits that last a lifetime! Go here to be inspired and motivated on the regular!

Original Music Used Here

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This was a wild one I almost didn’t put out. But after editing it and realising there was a lot of great information in here I let it slide.

The reason why I wasn’t feeling it is that I wanted to talk about Vo2max workouts in this. But then I realised halfway through that we should have clearly explained what Vo2 and Vo2max were (they are different btw, and I use them interchangeably)

Do you need to know advanced exercise science to get this? No. But this is a great intro to a bit of the science behind why certain workouts do certain things.

In the future I’ll probably break down each part and go deep and have it as it’s own episode to keep things very simple for everyone but also interesting.

Oh and a random fun fact about Vo2 max - Did you know that a high Vo2 max score correlates with high health, and longevity as you age? Yes, so even more reason to keep doing those intervals and base aerobic runs.

What you’ll learn because I sure as hell learned a lot:

03:18 VO2 Max explained.
03:52 The difference between Vo2max workouts, Vo2max and Vo2
07:39 A great car analogy of aerobic vs anaerobic energy systems - mike has so many
15:01 Fat-burning and VO2 Max.
15:15 Why the aerobic engine is so damn important
22:38 Discipline in VO2 Max training.
26:24 Measuring VO2 with heart rate.
29:33 VO2 max and running performance.
32:19 What to do with all of this
33:59 Time as a valuable resource.
And much more

Links

Watch us on Youtube
Jack Daniels Vdot score
The benefits of interval training
Lactate Threshold vs Vo2Max explained
What is vo2max

Sponsors

DLake Creates Newsletter - Sign up for the "Three Thing Thursday" newsletter to receive regular motivation and tips for being a better human in endurance sport and wellness. Also, receive a quick guide on how to get healthy, stay fit, and create lasting habits with data. Click here to sign up now for free.

NRG-Coaching Services - NRG-Coaching is a coaching service that caters to all levels of runners from beginners to pros, focusing on 1,500m to marathon running and triathlon training. To learn more, visit NRG-COACHING.com.

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Imagine this, you're a pilot in the cockpit of a plane. You have a destination, but the journey is full of unexpected turbulence and challenges. The key to success is staying on course and making small adjustments as needed.

And just like flying a plane, navigating life requires a steady hand and a clear sense of direction. Learn all about cavemen, carbs, and recalibrating your inner GPS voice to make sure that you stay on course and reach your goals all on this episode of D Lake Deliberates.

I cover topics such as cavemen, carbs, and recalibrating your inner GPS voice.

As a sub three-hour marathoner and 10 hour Ironman finisher with over 25 years of experience in endurance sports and distance running, I provide insights and tips for smart runners and endurance athletes to get one per cent better every day and perform amazingly throughout their lives.

What You'll Learn

00:16 Navigating life like flying plane
05:26 Carbs and paleo
06:24 Importance of carbohydrates
09:18 Training in the Gray Zone
14:18 Exercise replacing alcohol cravings
15:25 Time as a precious resource

Sign up now for free and get this in advance

dlakecreates.substack.com
dlakecreates.com/news

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Running gels are like stocks in the stock market. Some people swear by them and couldn't imagine training for a marathon without them, while others avoid them at all costs. Like with stocks, it's essential to research and determines what works best for you personally.

We discuss using running gels as a source of energy during long runs or races. Then we emphasize the importance of researching and determining what works best for each runner, as some runners swear by gels while others avoid them altogether.

Rounding into the importance of choosing a gel containing the correct carbohydrate type, such as a glucose polymer or maltodextrin, which has a slower absorption rate and a more sustained energy release.

And last - the importance of experimenting with different amounts of gel and timing of consumption.

For those looking to learn more about running gels, the following articles may be helpful:

Links* Energy gels : the science explained * How frequently should you take run gels * Mike Trees Instagram * DLake Runs Instagram

Notable Quotables* "Gels are easy to transport, easy to consume and they work.” * "I hate sugary processed foods but I know they help me with performance" * "Experiment with the amount of gel and timing of consumption to find what works best for you." * "You can only store about 2000 calories in a marathon, so you need some kind of fuel to get you through it and gels are perfect.”

Sponsors* Three Thing Thursday - Sign up for free to get consistent/bite sized, sometimes unorthodox running tips and tricks to perform better throughout life * NRG Coaching - Mike Trees coaching service

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A few episodes back, we talked about four tips when coming back from injury. Now let’s talk about the long and bumpy road to connecting the dots and running your best times once you’ve gotten through that initial injury recovery period.

There are four essential tips that we will walk through;

You develop new mental toughness
You have something new to track
You get to learn the basics (this is a good thing)
Follow (good) medical advice

On that last point - we are not doctors, nor do we play any on the internet; please go see a proper sports medicine specialist to diagnose your specific and individual problem. Listen to learn more.

Links* The running room * 10 weeks to stronger running app developed by Physio Sam Shearman * David Goggins - Stay hard * Mike Trees Instagram * DLake Runs Instagram

Notable Quotables* “Get good medical advice. Some doctors don't like sports and may say "you got injured running, don't do it anymore" - That isn’t good for everyone.” * “When I got injured I got to go back to the basics which force me to slow down and do other things that I enjoy.” * “Once you're injured - Don't lose that aerobic base. If you can, just keep moving without pain.” * “I think my longevity in this sport is because I'm not mentally tough. It makes me not overdo it.”

Sponsors* Three Thing Thursday - Sign up for free to get consistent/bite sized, sometimes unorthodox running tips and tricks to perform better throughout life * NRG Coaching - Mike Trees coaching service

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Discover the subtle training differences between the 5k and 10k races. Learn how to improve your 10k time, how training changes for each race, and how to run a fast ultra 50k race. Listen on to find out more.

What You’ll Learn* Psychologically what is happening to your body in the 5k vs the 10k * Can training for a 5k and 10k help you to run a fast ultra 50k race * How your training needs to change from 5k specific to 10k specific work * And more

Links & Learnings* If a XC runner started running ultra marathons, would his 5k , 10k, 50k times start to go up? * What’s the Difference Between 5K, 10K, and Half Marathon Training? * Mike Trees Instagram * DLake Runs Instagram

Notable Quotables* New runners set themselves the holy grail of the marathon. They are confusing distance and pace. Are you running the for completion or are you running them to run your fastest? * Speed work kills... those that don't have it. * Base training for everything from a 5k to a marathon and even up, the base training is almost the same besides the long run * To run a fast marathon, you need to run a faster 10k

Sponsors* NRG Coaching - Mike Trees coaching service * Three Thing Thursday - Sign up for free to get consistent/bite sized, sometimes unorthodox running tips and tricks to perform better throughout life

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After a long run, it's hard to resist the urge to eat everything in sight, much like how it's hard to resist the pull of a toxic romantic relationship. Just like a long run can leave you feeling exhausted and drained, a toxic relationship can also drain you of your energy and sense of self. And just as a post-run snack can provide a much-needed energy boost, a toxic partner can also temporarily provide a rush of excitement and validation.

Find out how to break the run a lot and eat everything in sight mentality and more.

What You’ll Learn* Finding out if your body is dehydrated, hungry or tired. * The power of protein for satiation post run * Good fats * Keeping your brain and body busy * The thin line between over and under fueling * The benefits of counting calories for a few days * The 20 min post-meal rule * Eating whole foods * and more!

Links & Learnings* The best 8 real foods for run recovery * 11 ways to stop overeating after a workout * NRG Coaching * Mike Trees Instagram * DLake Runs Instagram

Notable Quotables* The body often mistakes hunger, thirst and fatigue * The killer is when you sit down after a run and don't know what to do next, so you eat * When you start running, you tend to eat more than you've burned * Some people can eat whatever they want and not gain weight - that is not me. * The 20 min rule: 20 mins after eating, I ask myself if I'm hungry. If not, don’t eat more.

Sponsors* NRG Coaching - Mike Trees coaching service * Three Thing Thursday - Sign up for free to get consistent/bite-sized, sometimes unorthodox running tips and tricks to perform better throughout life

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When you see a runner with perfect running form, what do you think?

Damn, they look fast, how can I look like that?
How efficient are they at injury prevention??
Is that running form by winning the genetic lottery or did they work at it?
Do they do drills to look that good?

Well, you might not think those things, but I sure as hell do. Listen on to find out more!

The 4 drills to help you get better run form

Butt kicks uphill - get foot placed correctly
high knee uphill - helps with getting knee up to shorten lever and running
Bounders uphill - help with longer stride length
Ankling/ankle overs - faster turnover

Links

Love this learning content? Sign up for our free email newsletter
Use run form drills and plyometrics to become an injury-free monster
Dan Lieberman busts exercising myths
More running drills from strength running (Jason Fitzgerald)
NRG Coaching
Mike Trees Instagram
DLake Runs Instagram

Notable Quotables

“We do tend to do things we are good at. But we also need to do things we are bad at. Because we are bad at them means we might need to do them more.”
“While you won't kick your butt in a race butt kicks are great for stability, not landing side to side, uphill adds strength.”

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Work + Rest + Recovery = Training, not work + work + work. This means that when you go hard or long on a run, you need to properly recover.

Supplements! They polarise and divide the endurance sports and running community. Some people love em, so people don’t - I personally like them for many reasons and… maybe you should consider them in your recovery routine if you don’t already.

Disclaimer - Take these if you’re healthy and consult with a medical professional. this is all for fun. this doesn’t replace real food.

What You Will Learn & Highlights* 2:17 | How non-science-based supplements could actually help you, 5:04 | How you can drink too much water and decrease performance, 7:01 | Another reason why Daren likes his supplements, 8:19 | Electrolytes, 10:38 | Vitamin D, 13:44 | Fish Oil/Omega 3 Oils, 18:31 | Glucosamine, 22:07 | Collagen, 26:19 | Creatine, 32:24 | Broccoli Sprouts * and more!

Links* What athletes should know about hyponatremia * Brocolli sprouts and it’s effects on cancer, mortality, aging, brain and behaviour * Should your marathon drink or fuel contain protein? * DLake/Daren Instagram - instagram.com/dlakecreates - Mike Trees - https://instagram.com/run.nrg * Podcast Concept, Production and Marketing BY POD PASTE

Sponsors* Three Thing Thursday - DLake & Trees Newsletter * NRG Coaching

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Picture this it’s race morningof the race you’ve been training for all year.

you’ve got your race shoes, your race clothes and your race tunes… or do you?

Are you the type that races with music or without it?

Well find out why you maybe should and shouldn’t on this special series called “This Or That” featuring Remy B Reel on Trees & DLake

I teamed up with my content brother from another mother Remy B Reel to make this new style of video podcast glory.

Our main goal is to discuss and showcase both sides to a particularly polarizing topic. This hopefully lets you either see another side or double down on yours which means you can might perform and train just that much better.

The choice is yours because you can get with this… or you can get with that.

Let us know what you think by emailing talk@dlakecreates.com or hitting me up on Instagram

Links & Learnings* Does music help you during your running? * Effects of music and video on perceived exertion during high-intensity exercise * Watch this on Youtube

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How much thought do you put into what you eat after a run and how well it will help you recover? If you are like the 3 years ago, it wasn’t much more than “Was it easy to get and am I full - okay I'm good”.

Learn about the 8 real foods that you can get anywhere for running recovery.

This is a fun compliment episode to the best supplements for everyday recovery episode that we released a bit ago.

Let’s talk about whole foods… real foods that you can easily find. Not processed packaged foods. Not foods that are seasonal and coming from some part of the world every 6 months. As we are travelling more now for races and training you want to be able to consume them regularly and find them easily.

What You Will Learn & Highlights * How Mike’s 80/20 training transfers over to nutrition also * Fun facts about colored rice and white potatoes * New science around the benefits of peanut butter before marathons helps with performance * 3:03 | Fish * 7:24 | Protein Shake/Smoothie * 9:59 | Rice * 13:57 | Potatoes * 17:13 | Berries * 19:21 | Nut Butters * 22:00 | Salted Nuts * And much more

Notable Quotables* "To perform better through life it’s not about 5 foods a day. It’s about 30 different unprocessed, natural whole foods" * "It’s not just about eating one food. It’s about eating a a balanced and varied diet for health and fitness gains." * "New studies show that peanut butter before racing a marathon might help store carbohydrates" * "Warning: Your stomach isn't a bottomless pit. You can eat too many calories with shakes"

Links* 30 food choices to help boost recovery * Should you eat after a run even if you’re not hungry? * 12 foods every runner should avoid * DLake/Daren Instagram - instagram.com/dlakecreates - Mike Trees - https://instagram.com/run.nrg * Podcast Concept, Production and Marketing BY POD PASTE

Sponsors* Three Thing Thursday - DLake & Trees Newsletter * NRG Coaching

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Some people run by distance, while others care about how long they’ve been out.

Who’s wrong? Who’s right? What do you do? Does it even matter?

We find the answer to all those questions and more in this special series, "This Or That” featuring Remy B Reel on Trees & DLake.

I teamed up with my content brother from another mother, Remy B Reel, to make this new style of video podcast glory.

Our main goal is to discuss and showcase both sides to a particularly polarizing topic. Hopefully, this lets you see another side or double down on yours, which means you might perform and train just that much better.

The choice is yours because you can get with this… or you can get with that.

Features hot takes and angles from guests; Mike Trees, Chanh Nguyen @chanhlemonlime , Eva Ward @lordwardingtoniii , Danny Jamie, and a whole bunch more!

Links* Runner's World Take on Time v Distance * Example running schedule of a pro (in time and distance)

SponsorThree Thing Thursday - DLake & Trees Newsletter

NRG Coaching

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AI aka Artificial intelligence is here to help us and not hurt us… for the most part 🙂. One place it wants to help us is with that thing on your wrist that you wear to track your running data.

Find out if your run smartwatch insights and data are lying to you and more on this episode.

[2:48] What exactly the insights are for each platform/watch
[6:12] Why you still need a coach along with your smart watch
[7:12] Why Most Smart Watches don't give you an objective to work towards
[8:55] Take your smart watch data with a grain of salt
[9:53] Recovery Times not optimised for everyone and Daren's sum up
[12:50] Is Vo2 a necessary stastic to run fast?
[14:11] How do smart watch insights help you run faster?
What we love about it and don’t like
Comparing Vo2max to Victoria’s Secret bras and measuring male genitals… yes… this one is fun
and more!

Notable Quotables* "The smartwatches are getting there: but a coach will motivate and limit an athlete better." * "The problem with smartwatch insights is that they don't give you any input data. You still need a coach." * "If the metrics motivate you great. If they run your life then stop." * "You can make yourself very efficient at running and use very little oxygen. Vo2max isn't the only metric."

Links* I did exactly what my smart watch said for 30 days, here is what happened * How to make sense of your apple watch Heart Rate Variability (HRV) Data * The best GPS Sport watches (2021 - DC Rainmaker) * Can your watch estimate your VO2 Max? (Runner’s World) * What is Vo2 Max Estimate and how does it work? (Garmin) * Daren DLake Instagram - instagram.com/dlakecreates - Mike Trees - https://instagram.com/run.nrg * Podcast Concept, Production and Marketing BY POD PASTE

Sponsor: Three Thing Thursday - DLake & Trees Newsletter

Sponsor: NR Coaching

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Purgatory in catholic/Christian religious circles is the in-between place right after you die. You’re not alive but you’re also not in the afterlife. You’re mildly suffering in a hybrid limbo state of purgatory.

If you’re training for a run or endurance event this place is also called the GREY ZONE.

Most coaches preach to not stay in the grey zone (which is between aerobic and anaerobic heart rate zones on a 5 zone heart rate model). If you follow the 80/20 rule you know that 8 out of 10 runs should be easy like very easy and 2 of those 10 should be hard... like very hard.

So where then do grey zone runs fit that are in between easy and hard? We’ll attempt to answer that and clear up the confusion of grey zone on this episode.

What You Will Learn & Highlights [02:09] 3 zone HR model defined * [04:39] Heart rate vs perceived effort explained * [07:18] When should you use it and when not? * [10:39] How to run to feel and not use metrics/data * [11:40]* Episode Summary with a fun car Analogy * And Much more!

Links* Easy run heart rate training explained - https://dlakecreates.com/mike-trees-run-fast-and-easy-at-60/ * Polar: the original fitness tracker and heart rate monitor - https://www.forbes.com/sites/jenniferhicks/2016/02/28/polar-the-original-fitness-tracker-and-heart-rate-monitor/?sh=94c25bd5fe97 * 3 Zone Heart rate intensity explained - https://www.youtube.com/watch?v=NPwyk9B0j-s

Sponsors* Three Thing Thursday - DLake & Trees Newsletter * NRG Coaching

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Purgatory in catholic/Christian religious circles is the in-between place right after you die. You’re not alive, but you’re also not in the afterlife. You’re mildly suffering in a hybrid limbo state of purgatory.

If you’re training for a run or endurance event, this place is called the GREY ZONE! Most coaches preach to not stay in the grey zone (which is between aerobic and anaerobic heart rate zones on a 5 zone heart rate model)

If you follow the 80/20 rule, you know that 8 out of 10 runs should be easy like very easy and 2 of those 10 should be hard... like very hard.

So where then do grey zone runs fit that is between easy and hard? We’ll attempt to answer that and clear up the confusion about the grey zone in this episode.

What You Will Learn* What the grey zone is * How to stay out of it * When the best time to be in this zone is * A fun story of how I thought I was in the grey zone, but I wasn't * And much more

Links* Heart rate zones explained - https://www.polar.com/blog/running-heart-rate-zones-basics/ * Training in the grey zone: How to avoid the Zone 3 Plateau - https://www.trainingpeaks.com/blog/training-in-the-grey-zone-how-to-avoid-the-zone-3-plateau/ * DLake/Daren Instagram - instagram.com/dlakecreates - Mike Trees - https://instagram.com/run.nrg * Podcast Concept, Production and Marketing BY POD PASTE

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There’s a saying - If you don’t know your history, then you are bound to repeat it.

While it’s a stretch, knowing and understanding successful endurance athletes history might just prove to help you perform better in your life.

In this episode we go into the archives and get to hear how Mike Trees got started in his 50 year endurance career (He just turned 60 years old and can still run a 17 min, 5k).

Listen on to find out how to train, race and live with purpose for as long as possible on this episode of Trees of DLake.

[No infographic]

This is part one of a few and we end it the episode right before he goes to University. If you’re feeling this we’ll be releasing more type episodes in the future - let us know on instagram or email talk@dlakecreates.com

What You will Learn* Where Mike is at right now in his fitness, training and racing * How he got here and the early beginning * Awesome story about his first race failure and what he learned * And a lot more!

Episode QuestionWould you rather train on time or on distance?

Links* How & Why I will run faster over the next 10 years - https://dlakecreates.com/run-one-percent-faster/ * Getting into fitness at age 50 and beyond- https://www.marksdailyapple.com/getting-into-fitness-at-age-50-and-beyond * 6 top tips for running as you get older - https://www.runnersworld.com/training/a20856915/6-tips-for-running-in-your-later-years/ * DLake/Daren Instagram - instagram.com/dlakecreates - Mike Trees - https://instagram.com/run.nrg * Podcast Concept, Production and Marketing BY POD PASTE

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Imagine you want to bake the worlds best cake. Base training is like making the best sponge cake possible, speedwork is the icing on the cake, too much icing will spoil it, not enough and it’s not so tasty, but in the right balance you have a perfect and delicious cake.....

In this article/podcast we’ll tell you everything you need to know about base training and why it’s so important to making you an endurance monster!

To find out keep listening on to this episode of trees and dlake.

What You Will Learn* What base training exactly is. * How to build volume properly * Why does base training help * What being aerobic is vs anaerobica * When to use it * What pace is the right pace for base training * And so much more!

Episode Question“In a race your heart rate monitor breaks, what would you use: Pace or perceived effort?”

Links* Mike trees/NRG coaching FREE base training plans - https://www.nrg-coaching.com/english-training-plans * There are no shortcuts to training for a lonf endurance race (My marathon experiment by running the least amount possible )https://dlakecreates.com/noshortcutstoenduranceraces/ * The science behind building an aerobic base - https://www.trainingpeaks.com/blog/science-of-aerobic-base-training/ * DLake/Daren Instagram - instagram.com/dlakecreates - Mike Trees - https://instagram.com/run.nrg * Podcast Concept, Production and Marketing BY POD PASTE

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Most people don’t agree on a lot of things in this world. But if you’re a runner or endurance athlete we can all agree that Injuries suck.

Whether it’s chronic (aka the pain has slowly been around and you’ve been ignoring it and keep training)

Or... acute (aka you twisting your ankle or falling down hard). They suck.

But what do you do when you inevitably get injured?

First things first when you get injured: You can’t compare yourself to the uninjured version.

Don’t compare times, fitness level, body fat percentage, etc. That is poison and does nothing for you.

Learn to put a stake in the ground and scream KAIZEN (which is Japanese for constant improvement)

What You Will Learn* How A little bit a lot of the time helps you in the long term * why Nutrition is more important than ever * How to measure your progress * How To stop playing the victim card and accept what’s happened * More on Kaizen * and more!

Links* Returning to running after injury - https://www.running-physio.com/returnafterinjury/ * Photos & videos of Mike’s progress - Day 1 Crash https://www.instagram.com/p/CamXgHFFRHK/ * Photos & videos of Mike’s progress - Day 4 https://www.instagram.com/p/CatPqzglB1V/ * Photos & videos of Mike’s progress - Day 10 https://www.instagram.com/p/Ca9jC3jPTmf/ * Photos & videos of Mike’s progress - Day 21 - Mike’s Park WALK race! https://www.instagram.com/p/CcrujnNljPw/ * DLake/Daren Instagram - instagram.com/dlakecreates - Mike Trees - https://instagram.com/run.nrg * Podcast Concept, Production and Marketing BY POD PASTE

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Aerobic, Anerobic... adenosine diphosphate phosphocreatin or ATP-PC.

These are greek and latin words. They are also all different energy systems that we use in endurance sports (and life).

I’ve been in the endurance sport game for 25 years now and it wasn’t until the last few years that I started to get a better understanding of energy systems.

In this episode we’ll explain (in simple metaphors and analogies) exactly what they are, when they are used and how you can use them to train and race your best.

Listen on to find out more on this episode of trees and dlake.

What You Will Learn* The importance of aerobic base building * What ATP actually is * How to utilise anaerobic training to help you at the end of races * What energy systems are used when you train at Vo2 max and threshold * And a bunch more!

Episode QuestionYou can only choose one; Would you rather be healthy or fit?

Links* Lactate threshold/tempo run training: the correct pace/intensity - https://www.youtube.com/watch?v=0j3XWp5fjx0 * How to find your running speec at lactate threshold - https://www.runnersworld.com/advanced/a20783551/finding-your-running-speed-at-lactate-threshold/#:~:text=Your lactate threshold is the,- and high-intensity work. * Lactate Threshold explained in 6 mins - https://www.youtube.com/watch?v=63vdzBw-tqI * DLake/Daren Instagram - instagram.com/dlakecreates - Mike Trees - https://www.instagram.com/p/CRDu-jzMZ6O/ * Podcast Concept, Production and Marketing BY POD PASTE

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Mentors, advisors, teachers... COACHES.

Whatever you call them, they are necessary and critical to our success in relationships, business, and endurance sport training!

In this episode I have the honor of being coached directly by Mike Trees as he helped me figure out the best training for me to run a 15:59 5k race.

Listen on to find out how a great coach/athlete fit works and how you can train, race and live better on this episode of Trees of DLake.

What You Will Learn* What kind of key workouts I should be doing in the lead up to a 5k race * How much stress your body can handle depending on your experience * How many sessions I should be doing leading up * How many weeks out I should doing these * If I should stop doing strength work and when * And a whole lot more!

Episode QuestionDuring a race should you even or negative split?

Notable Quotables* At the beginning of a race you have no lactate so whatever pace you're doing is going to feel easy * With your experience and speed, you can cope with 3 hard sessions plus a long run per week * You're strength training to build the chasis not to run fast for the last 4-6 weeks don't lift weight if will fatigue you. Just stretch to keep yourself mobile. * Quantity gives you the same stress load that a quality workout will, it just takes longer.

Links* 5K Racing failures - https://dlakecreates.com/how-to-learn-from-your-racing-failures/ * 5 obvious race lessons that will immediately pay off - https://dlakecreates.com/5-obvious-racing-lessons-that-will-immediately-pay-off/ * How could a running coach help you? - https://www.youtube.com/watch?v=loZK_srjUJc * You don’t need to negative split every race - Runner’s World - https://www.runnersworld.com/advanced/a38070581/why-you-shouldnt-negative-split/ * DLake/Daren Instagram - instagram.com/dlakecreates - Mike Trees - https://instagram.com/run.nrg * Original Music Used Here

Sponsors* If you like what you're hearing but want more - Sign up now to receive my quick guide on how to get healthy, stay fit and use data to create habits that last a lifetime! Go here to be inspired and motivated on the regular! https://dlakecreates.substack.com/ * Mike Trees/NRG-Coaching Service - http://nrg-coaching.com/

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This year i turned 40 and despite my many injuries along the way, I’ve had to work hard on the basics for the last 4 years of running.

Key points to develop in your own run form:

Functional flexibility
Core strength
Relaxed fluid running

What You’ll learn

7 Tips for Good Running Form: Posture ,Foot plant, Stride length, Arm swing, Cadence, Core, Perfection

Episode Question - Who has the best run form Mo Farah or Kipchogee?

Episode Quotes* Make sure your foot land behind the knee. If not it's a hip operation waiting to happen * If your form works you don't need to change it. If you're getting injured or want to run efficient, then look at better form * Hitting the ground isn't what we want - We want to be up in the air for as much as possible * Anyone that overstrides and lands with the foot in front of the knee, is braking and accelerating and this is a very inefficient way of running.

Episode Links* Use Running Form Drills & Plyometrics to become an injury free monster - https://dlakecreates.com/run-form-drills-plyometrics-injury-free-monster/ * 4 Ways to master your running form - https://www.runnersworld.com/training/a20864133/4-ways-to-master-your-running-form/ * What is perfect running form (Global Triathlon Network) - https://www.youtube.com/watch?v=brFHyOtTwH4 * Instagram Post on Run Form - https://www.instagram.com/p/CQc8P9vjsR9/ * Podcast Concept, Production and Marketing BY POD PASTE

Episode Links* Use Running Form Drills & Plyometrics to become an injury free monster - https://dlakecreates.com/run-form-drills-plyometrics-injury-free-monster/ * 4 Ways to master your running form - https://www.runnersworld.com/training/a20864133/4-ways-to-master-your-running-form/ * Instagram Post on Run Form - https://www.instagram.com/p/CQc8P9vjsR9/

Sponsors1. Get three hard to find niche things monthly (ish) that will help you get healthy, stay fit and use data to create habits that last a lifetime! Go here to be inspired and motivated on the regular! https://dlakecreates.com/ttt 2. This episode is brought to you by NRG - Coaching which is Mike Trees' coaching service. Mike coaches beginners to pros and all levels in between. http://nrg-coaching.com/

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As runners and endurance athletes (Hey triathletes and cyclists!), we all love knowing what you should do!

But sometimes it’s nice to look at the inverse. Inverse just means the opposite. In the context of running and training, knowing what IS NOT good for you is just as effective as knowing what is.

The point of this episode is not to embarrass anyone, but to get you to think more about what you are doing by again, looking at the opposite of what good is. This is what Mike Trees calls “training smarter”

The top 10 things runners should never do!

Ignore pain: if it hurts stop
Skip your warm-up/cool down
Never stretch
Expect a Personal best/personal record at every race
Follow a training plan to the letter..... you must be flexible as we all have good days and bad days
Start off a race too fast. You should aim for negative splits
Not rest enough
Go too hard on easy days
Put off your recovery meal. Try and eat something within 30 mins of finishing training
Obsess over numbers and what other people do

So here’s what to expect in this episode;

We’ll start off with a quick warmup to see where we are at in our current training
Then get into the core of this episode - The 10 Things Runner's Should Never Do
Then end it with our episode question - Should you wear super shoes as much or as little as possible?

Episode Links* Instagram Post - https://www.instagram.com/reel/CQBI4O0jUKt/ * Running Injuries - When To Run and when to stop - https://www.runnersworld.com/uk/health/injury/a760238/injury-when-to-run-when-to-stop * Why sleep is important for athletes - https://www.sleepfoundation.org/physical-activity/athletic-performance-and-sleep * Suggested episode to listen to next: 6 Tips to run your best 5k race * Podcast Concept, Production and Marketing BY POD PASTE

Episode Quotes* If you haven’t got the extra hour to sleep, then you can't do the training * It's pride that makes people want to run fast when they shouldn't * Stop stressing about getting faster in a straight line. It takes a lot of trial, error and time. * Different shoes use different muscle groups. The variety produces an all-around stronger physique.

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For decades now running’s cousin sport, cycling has understood the power of... power is the ultimate objective metric in a lot of areas of our lives including - endurance sports training and racing.

How does power in running work? I mean we have heart rate, pace and the very accurate Rate of perceived exertion (RPE)... but how can you use running power to train and race smarter? Find out the question to that answer and more in this episode.

Note - if you aren't into metrics, physics and data then this might not be for you and feel free to go to another episode.

If you are into this stuff, then please keep listening on and share this with other run nerds! Rather than have you wait around for The 8 reasons why running should be considered i'll just give you a quick recap now

IMPROVE YOUR RUNNING ECONOMY
TO KNOW WHEN YOU’RE OVERTRAINING
KNOW WHEN YOU STOP IMPROVING
BOOSTs YOUR TRAINING SPECIFICITY
Helps you GET YOUR POWER TO WEIGHT RATIO CORRECT
UNDERSTAND PACE PER WATT
PACE PERFECTLY
SCIENTIFICALLY CHOOSE THE FASTEST SHOE FOR YOU !

So here’s what to expect in this episode;

We’ll start off with a quick warmup to see where we are at in our current training
Then get into the meat of this episode - running power
Then end it with our episode question - would you rather focus on high cadence or longer stride length.

Episode Links* Should You Run with Power - https://www.instagram.com/reel/CSH7d2Vhbw3/ * Top 8 Tips Instagram Post - https://www.instagram.com/reel/CSJOuFfBnCX/ * Stryde Run Power - https://www.stryd.com/en/ * Stryde Wind Tunnel Testing with DC Rainmaker - https://www.dcrainmaker.com/2019/06/testing-in-the-wind-tunnel-with-stryds-new-running-power-meter.html * Garmin Run Power Algorithm (estimator) - https://www.youtube.com/watch?v=UzH6dZAVy4E * Coros Run Power Algorithm (estimator) - https://support.coros.com/hc/en-us/articles/360048461372-How-to-train-with-running-power-on-your-COROS-watch * Suggested episode to listen to next: 6 Tips to run your best 5k race * Podcast Concept, Production and Marketing BY POD PASTE

Episode Quotes* You are the most efficient person in the world at doing sports the way you do it. If I tried to copy you, I would be less efficient as you. * You are the most efficient person in the world at doing sports the way you do it. If I tried to copy you, I would be less efficient as you. * Power can be used in the lab to test to see how our output changes with different cadences and shoes. * Power is a quicker feedback mechanism than heart rate

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Too many runners train in ‘the grey zone’, too fast for an easy run but too slow for a hard run. Nose breathing is a natural way to ensure your easy runs are easy, because you can not supply enough oxygen to the muscles if you run too fast.

A 2017 study published in the International Journal of Exercise Science showed breathing through your nose makes your heart rate higher than breathing through your mouth, at the same pace.

Yes, we go deep on this!

What You Will Learn* How our current training is going * The concept around how training actually makes you weaker * How, why and when breathing through your mouth vs your nose works best and for what type of runner * The dangers of nose breathing * The great debate… caffeine or not before a workout? * And a few more cool things to help you perform better in training, racing and life!

Notable Quotables* "Training makes you weaker. Rest Makes you stronger." * "Nose breathing is great because it helps you check that you aren't running too fast." * "If you breath through your mouth, on hot dry days you will just have to accept that your mouth will be dry" * "You have to make a choice - You can't say you want to breath through your nose and go quicker. It's one or the other."

Question of the EpisodeDo you know anyone that can nose breath and still race fast?

Links* How much time should you really take off? https://www.trainingpeaks.com/blog/losing-and-regaining-fitness/ * Nose Breathing vs Mouth Breathing Article - https://www.runnersworld.com/training/a33993505/nasal-breathing/ * Mike's Instagram Post On Breathing https://www.instagram.com/reel/CQfLMoOD5OF/?utm_medium=share_sheet * Mike Trees Coaching Services - https://nrg-coaching.com * Mike Trees Instagram - https://instagram.com/run.nrg * DLake Creates Instagram - https://instagram.com/dlakecreates * Suggested episode to listen to next: Tips & Tricks to run fast and easy at age 60yo - https://dlakecreates.com/mike-trees-run-fast-and-easy-at-60/ * Podcast Concept, Production and Marketing BY POD PASTE

Read & Download the full transcript here - https://dlakecreates.com/wp-content/uploads/2021/11/Trees-DLake-Breathing-Transcript-Final.pdf

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The 5k running race... It's a race most people in the running world are ver familiar with.

You've either started your run race career doing a 5k and graduated to a half marathon and up.

Or... if you're like me, you are focusing on running your fastest 5k...

But how do you get faster at the 5k?

Listen above and read below to find out!

What You'll LearnIn this episode, Mike gives all of the tips and tricks on running a fast 5k race.

From - Strength and Conditioning Training
to Dieting
to How many and what types of runs you should do each week
to Time trialing
to Cross training
and even touching on the all important sleep

Links* Mike Trees Coaching Services & Training Plans - https://linktr.ee/Run.nrg * Mike Trees Instagram Post on the 6 tips for the 5k - https://www.instagram.com/reel/CPJl0kgD_tl/ * 5 obvious racing lesson that will immediately pay off - https://dlakecreates.com/5-obvious-racing-lessons-that-will-immediately-pay-off/ * Follow Mike Trees on Instagram - https://www.instagram.com/run.nrg/ * Follow Daren DLake on Instagarm - https://www.instagram.com/dlakecreates * Suggested episode to listen to next: How to learn from your racing failures - https://dlakecreates.com/how-to-learn-from-your-racing-failures/

NRG COACHING (MIKE TREES) - SPONSORContact mike and his team NRG-COACHING.com for more info

THREE THING THURSDAY NEWSLETTER - SPONSORLike what you're hearing? Want to train and live consistently to do dope shit with your health and fitness?

Go here to be inspired and motivated on the regular!

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27 years between races!! That's how long it took Mike Trees between his first Ironman Triathlon to his 2nd.

In this quick part 2 of 2 episode in following his Ironman journey we talk to him about the challenges before the race, what actually happened in the race, and what's up next for him.

Spoiler - he did it! He got first in his age group and 92nd overall with a time of 10 hours 31 minutes.

He did a 1 hour 13 min swim in very cold water (17 degrees celsius - and about 67 degrees farenheit)

Blazing - 5hour 24 min bike

And then somehow had enough in him after that to run a 3 hour 44 minute marathon with a very fast last 5k kick (he heard the 2nd place guy was catching up to him!)

It was a super challenging and cold day (Florida had the coldest weather they've ever had in over 100 years!)

Heads up - Mike was on a 6 hour drive back to the airport with pro triathlete Colin Norris and was able to jump on a zoom call with me between glitchy data connections. Apologies in advance for any minor technical issues.

Find out what happened and more on this episode of Trees & DLake

LinksMike Trees Official Ironman results - https://feathersprod.blob.core.windows.net/api-public/AE572A75-A8B1-414A-87B2-B8722269121B.pdf

Mike's race recap - https://www.instagram.com/p/CV9gd3gsZRc/

Mike's Ironman Shuffle - https://www.instagram.com/p/CV_gS96lj3h/

Colin Norris -https://www.instagram.com/colin.apbworks/

Dlake Creates Instagram - https://instagram.com/dlakecreates

Suggested episode to listen to next: How To get in the guiness book for Ironman triathlon with Mike Trees - https://dlakecreates.com/how-to-get-in-the-guinness-books-for-an-ironman-triathlon-with-mike-trees-and-dlake/

Podcast Concept, Production and Marketing BY POD PASTE

NRG COACHING (MIKE TREES) - SPONSORContact mike and his team NRG-COACHING.com for more info

THREE THING THURSDAY NEWSLETTER - SPONSORLike what you're hearing? Want to train and live consistently to do dope shit with your health and fitness?

Go here to be inspired and motivated on the regular!

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Most runners get into running with the 26.2 mile, 42 kilometer marathon race as their end all be all.

Some runners hit the marathon and want to one up that and get to the 31mile, 50km ultra distance race

And others look at the going even further to race a 60 mile and even 100 mile trail run

But what happens when an ex-pro runner who focused on speed his whole life decides to break a guiness book world record on his 2nd Ironman Triathlon attempt?

What You Will LearnIn this episode, we go deep with Mike Trees on his 2nd Ironman attempt.

Almost 27 years ago he did his first Ironman distance race and because of a lot of things, never did considered doing another one until tomorrow!

Why he took a 27-year long gap between the Ironman
How and why olympic distanced triathletes move up into the ironman distance
How he's feeling about his race tomorrow
His epic Spain Covid DIY Marathon story
What training he's done different
What will happen if he doesn't get his projected time
And Much more

LinksKristian Blummenfelt, Men's Olympic gold medalist in Triathlon 2020 Toyko - https://www.instagram.com/kristianblu

The history of Triathlon - https://en.wikipedia.org/wiki/Triathlon

Ironman Average Finishing Times - https://www.runtri.com/2011/06/how-long-does-it-take-to-finish-ironman.html

Mike Trees Coaching Services - https://nrg-coaching.com

Mike Trees Instagram - https://instagram.com/run.nrg

DLake Creates Instagram - https://instagram.com/dlakecreates

Suggested episode to listen to next: Tips & Tricks to run fast and easy at age 60yo - https://dlakecreates.com/mike-trees-run-fast-and-easy-at-60/

Podcast Concept, Production and Marketing BY POD PASTE

NRG COACHING (MIKE TREES) - SPONSORContact mike and his team NRG-COACHING.com for more info

THREE THING THURSDAY NEWSLETTER - SPONSORLike what you're hearing? Want to train and live consistently to do dope shit with your health and fitness?

Go here to be inspired and motivated on the regular!

See acast.com/privacy for privacy and opt-out information.

If you're a serious and committed endurance athlete like me, you've got your a race, your b-race and even c races planned throughout the year.

But how do you optimise a c race in your training and the same c race theory into your everyday life?

Find that out and more in this episode of DLake Creates.

In this episode my every now and then co-host Phil and I go a bit fringe and niche. We discuss something that I haven't heard discussed enough —- The C Race!

For a real-world example - Let's take my half marathon distance virtual DIY race (or whatever you want to call it).

I wanted to test my fitness, get a decent half marathon time under my belt for the year (to keep my annual half marathon streak going), and also gain fitness to run my best in an upcoming 5k time trial for the year. Very ambitious but also very doable.

The half marathon strategy of racing it like a c race was perfect because I wanted to maximise my aerobic gains, not burn myself out (staying aerobic helps) and then slide into sub-threshold pacing to help get my lactic acid system ready for the demands of the 5k coming up.

A few things you will learn from this episode;

Phil discusses the article he wrote on this
how to not treat every race and hard work as a smash war fest
Phil's mindset on C races and how it will help you race and live better
The beauty of thinking like a scientist and embracing failure
Fixed mindset vs growth mindset
and more!

Episode Links* Phil Cross - C Race -https://philcross.net/coaching/c-races/ * Carol Dweck - Mindset - https://www.amazon.com/Mindset-Updated-Carol-Dweck/dp/147213995X/ref=asc_df_147213995X/ * James Clear - How your beliefs can sabotage your behaviour - https://jamesclear.com/fixed-mindset-vs-growth-mindset * James Clear - 3 Stages of failure in life - https://jamesclear.com/3-stages-of-failure * Suggested episode to listen to next: The most powerful way to think for endurance sport gains - https://dlakecreates.com/the-most-powerful-way-to-think-for-endurance-sports-gains/

Notable Quotables* C Races are a cautionary tale to not get swept up in the competition of things. Just chill out and treat the training, testing and fun races as exactly what they should be. * Testing and having permission to fail is important. If you treat failure like a scientist then you want to fail. Failure gives you more data points to prove or disprove your hypothesis * When you don't treat your c race as a low priority you might end up optimising for the wrong thing * People with a fixed mindset typically don't enjoy losing. They don't see failure as feedback.

Sponsor - Three Thing ThursdayLike what you're hearing? Want to train and live consistently to do dope shit with your health and fitness?

Every month (ish) We'll put three perfectly created and curated things in your inbox. Sign up for our newsletter "Three Thing Thursday" now - http://dlakecreates.com/ttt

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Mindset - Updated Edition: Changing The Way You think To Fulfil Your Potential

10 years ago you couldn’t tell me I would be able to run for 2 hours without eating. Now I can do that every day. I fell in love with training while fasted… to the point where I started to slightly crack at the seams a bit.

After midday headaches and general life bonking I knew something was up. So after some accidental googling, I found out that my electrolytes were low due to my high sweat rate.

Problem solved? Maybe… listen on to find out if intermittent fasting is something you should incorporate into your training for benefits.

Read my story about intermittent fasting and training here

In this episode, I attempt to answer the very individual question if intermittent fasting during training is the right way to train.

It’s not as black and white of an answer as I thought and I brought on Bachelor of science nutritionist, ultra runner and all-around super cool food lover, Angela Rockson.

And (through the powers of the internet) she came all the way from London, UK to help me figure this out!

What You'll Learn

Should you consider running and intermittent fasting in your training?
What I did that I learned from around that
What supplements runners should and shouldn’t use
The importance of Iron and electrolytes for endurance athletes, esp women.
The complexities of your metabolism and how what food you eat together influence your weight loss or gain
Her strong purpose and desire to help the black community understand diet and nutrition
A bit of the history of how we got here with supplements, and more!

Links

Using fasted training to improve health and fitness- https://dlakecreates.com/salt-was-the-answer/
Keto & Cardio (Mark Sisson on taking more electrolytes when in deep Keto/fasted states) https://www.marksdailyapple.com/keto-and-cardio/
Intermittent Fasting for Runners - https://marathonhandbook.com/intermittent-fasting-and-running/
Difference between a Dietician and Nutritionist - https://www.publichealthdegrees.org/careers/become-registered-dietitian/dietitian-vs-nutritionist/
Angela's Linkedin - https://www.linkedin.com/in/angela-rockson-8163bb29/ & Angela's Instagram - https://www.instagram.com/topaz_fitnutri/?hl=en
Podcast Artwork Photo's by Frank De Silva - https://www.instagram.com/frankdasilva/?hl=en
Podcast Concept, Production and Marketing BY POD PASTE

See acast.com/privacy for privacy and opt-out information.

So... what is affecting you from getting the optimal rest recovery and sleep that you need to perform your best?

In this episode, I'm joined by my every once and again co-host Phil Cross.

We entertain, educate, and inspire you through personal stories and studies of how proper recovery can help endurance athletes run faster, fight off sickness, and overall improve the rest of their lives (you know the whole fitness as a metaphor for life)

Be sure to subscribe, rate, comment and share this podcast and tell your friends that would love something like this.

All the dope music can be found here, courtesy of Daren.

LINKS:

Matthew Walker - Why We Sleep
Michael Breus - The Power of When
James Clear - The Science of Sleep
Gretchen Rubin - Better Than Before
Ken Wilber - Four Quadrants
Alexey Guzey - guzey.com

PODCAST PRODUCTION BY POD PASTE

See acast.com/privacy for privacy and opt-out information.

The Power of When: Discover Your Chronotype--and the Best Time to Eat Lunch, Ask for a Raise, Have Sex, Write a Novel, Take Your Meds, and More

Bodybuilders and endurance athletes are not the same type of person. They usually identify with things that are polar opposite. From their training to their nutrition and even how they compete - there is nothing in common.

My guest on this episode Seth Baird aka Mindfulrunz (on Instagram) has chosen to go from the identity of a hardcore bodybuilder and transform into an endurance runner. It took him a while but when I asked him if he was a runner, he without hesitation, said yes.

If you want to learn how to upgrade your identity to create new running habits, then you should listen to this episode

What you will learn

Why he prefers running 400 repeats over longer distances
What being a black endurance athlete means to him
The mental transition from bodybuilder to runner
His identity shift into a runner's mindset
Similarities between bodybuilding and running
Where his name Mindful Runner came from
And much more!

More On Seth Baird

Endurance Runner based out of Charlotte, North Carolina, USA
In a past life was a hardcore bodybuilder
He founded Athlos CBD to help athletes with recovery.
The guy is one of the most positive and optimistic runners I know on Instagram - so much so that his quote in his IG bio is "Smile while you still have teeth"
Occupational Therapist by day and Father of one daughter at night

Notable Quotables

"When you see people in nursing homes in their 40s and 50s because of health concerns that probably could have been preventable - that scares you into continuing to run"
"I love it when your lungs are screaming and you are at the breaking point. It makes you feel alive, it feels good, and it feels like I'm doing something."
"I oftentimes run too fast and don't listen to my body. Coming from bodybuilding to running - with bodybuilding you push through barriers. If you muscles are screaming you push through 3 or 4 more sets. With running you can't approach it like that"
"When I picked "Mindfulness" as my Instagram handle I hopefully wanted it to be a subconscious reminder to slow down and listen to yourself. That's the only way you will get progress when it comes to running. "
"I'm not really improving that much. Why did I beat myself up (in training) for months for this showing in a half marathon. You have more in yourself than that"

Links & Learnings

Seth's Instagram - Midfulrunz
Seth's 50k Run in 5 Hours
More about Seth in General [Podcast Episode]
Seth Back In Bodybuilding Days
How To Upgrade Your Identity Through Intentional Habit Change (Sister Blog Post)
Finding your recovery blind spots | How sleep & rest can make you a better human [Master of Some - Podcast Episode]
What happens to your body when you smash it in a workout (Oxidative stress & free radicals)
Charlotte Run Club

Seth Biard tells us what makes him healthy, wealthy, creative, and wise in this 2nd part of a 2 episode series.

Listen to part 1 to find out how upgrading your identity will help you form new running habits.

About Seth Baird

Endurance Runner based out of Charlotte, North Carolina, USA
In a past life was a hardcore bodybuilder
He founded Athlos CBD to help athletes with recovery.
The guy is one of the most positive and optimistic runners I know on Instagram - so much so that his quote in his IG bio is "Smile while you still have teeth"
Occupational Therapist by day and Father of one daughter at night

Links & Learnings

Seth's Instagram - Midfulrunz
More about Seth in General [Podcast Episode]
Seth Back In Bodybuilding Days
How To Upgrade Your Identity Through Intentional Habit Change (Accompanying Blog Post)
Finding your recovery blind spots | How sleep & rest can make you a better human [Master of Some - Podcast Episode]
Charlotte Run Club
Seth's Coach Matt Chittim (Rambling Runner)
How to [Almost] Meditate While You Run

Sponsor : MOS COACH

This episode is brought to you by MOS COACH. If you are struggling to perform better as you get older, hit up our one on one coaching service. Whether you're 16 or 60, we are all ageing. Setting goals, forming habits, and organising your life isn't easy. Let us help you because you haven't reached your peak, yet!

Sponsor : Three Thing Thursday

Do you like what you're hearing? Want to train and live consistently to do dope shit with your health and fitness? Sign for our newsletter "Three Thing Thursday". We'll put three perfectly created and curated things in your inbox. This will be regular motivation ranging from tips, tricks, tools, tactics, and skills. And.... they all revolve around being a better human in endurance sport and wellness.

Sign up now to receive my quick guide on how to get healthy, stay fit and use data to create habits that last a lifetime! Go here to be inspired and motivated on the regular!

See acast.com/privacy for privacy and opt-out information.

If you want to reframe racing failures as lessons learned then you should listen to this episode.

Some endurance athletes say “failure is not an option”. If you’ve ever attempted to do a race or event that was slightly ambitious, I would argue that a failure is an option. In my head, I’ve redefined failure to mean all of the ways to not do something. Or in other words “lessons learned”.

Every mistake, misstep and failing moment is a stride towards triumph.

In this episode, I’ll show you a few race lessons I learned that will help you crush your next running or endurance event.

I'm bringing in a previous guest and endurance sports enthusiast - J mike Remy or as he calls himself now "Remy B Reel". He will help me highlight some really interesting findings around my last few races. We did a live video event on his series "Adjust Adapt Achieve" a short time ago and I thought it would be cool to chop up the audio and re-hash it in a dynamic way that helps tell this story better.

The 5 key takeaways from my convo with Remy were;

Takeaway 1 - Reframing running my fastest 5k time to my best 5k

Here I talk about the spectrum of what you have to work with. This spectrum is similar to the cards you're dealt or the crayon box colors you got. You just gotta work with what you have. Here's more on that.

Takeaway 2 - The Twenty 1% changes

Here I go deep on the nitty-gritty of the 1% changes and upgrades that I did months, weeks, and days before my race. Nutrition, sauna, dynamic warmup/drils/plyos, etc.

Takeaway 3 - Addition and subtraction

I know that sounds like word salad but stay with me on this.

When you take things away you strip things down to it's core. I call this essentialism.

My maximal brain tries to live a minimal life, so this was my take on it but through the lens of racing

Takeaway 4 - Use Data - Then ignore it and trust the process

Using data, trusting it, but at the end of the day listening to your body because sometimes the data you give the algorithms is wrong. That's why coaches are important.

The human touch is necessary with all machines, algorithms, data and formulas.

Without the human, it's just data. with the human and the data/tech you become superhuman.

Takeaway 5 - Running Virtuous Cycle

This is my fun take on creating a model, frame and lens that can help us see things better in our training and specifically running.

Links

Adjust Adapt Achieve with Remy B Reel (Youtube Live Video) - https://youtu.be/77K504FGRnA
War Juice- https://dlakecreates.com/drink-war-juice-race-faster/
Sauna - https://runnersconnect.net/sauna-running-performance/
Don't Cut Caffeine The Week Of a Race - https://www.caffeinebullet.com/post/should-you-cut-out-caffeine-before-a-race
DLake Creates - https://DLakecreates.com

Quotables

"Using data, trusting it But at the end of the day, listening to your own body."
"If you're injury-free you can run more. If you run more you get faster."

--- Three Thing Thursday ---

Like what you're hearing? Want to train and live consistently to do dope shit with your health and fitness? Sign for our newsletter "Three Thing Thursday". We'll put three perfectly created and curated things in your inbox. This will be regular motivation ranging from tips, tricks, tools, tactics, and skills. And.... they all revolve around being a better human in endurance sport and wellness.

Sign up now to receive my quick guide on how to get healthy, stay fit and use data to create habits that last a lifetime! Go

If you want to learn how to use your own curiosity for endurance sports gains - then you should listen to this episode

Curiosity is something that is double-edged in our society. People that are curious are usually people that do a lot and don't stick to one thing. In our specialist world, that tends to not be favourable.

Andia Winslow, who is the definition of a generalist/Jack of all trades/Master of Some has proven that perfection with pursuing just one thing isn't the best way for some people.

What You Will Learn

About her ability to tell stories by coaching NYC marathoners and doing voice-over work
Her drive around being an endurance athlete and health n fitness ambassador
How a professional golf career failure turned into a career in voice over
The Seven Physical Movements of Life
Her thoughts on supplements
How family and "The Itis" are greater than fitness (but only because she had to choose between the two)
What she does for her mental self-care
How taking care of her grandfather allowed her see a new career in fitness
How she learned about the value of life and what is important and not important
What is Creative Energy in your body
Why not being a perfectionist is the best thing to become a generalist (Master of Some)
Having Orgasms, Eating Ice Cream and Winning A Million Dollars (all at the same time)

About Andia Winslow

Andia believes that “the best experiences are those that are shared” and has been recognized globally for her fitness activism in the creation of innovative movies that encourage heart health, proper consumption, injury prevention and total athletic development.

Andia’s work has been featured by The New York Times, CNN, Forbes, Shape Magazine, Black Enterprise, Heart & Soul Magazine, USA Today, The Chicago Tribune, Health Magazine, Headline News, Weight Watchers, Self Magazine, Bloomberg Business Week, ESPN.com and Mashable.com which, with more than 40 million hits per month, is the “top news source in social and digital media, technology and web culture.”

Named a fitness contributor for American Heart Association and GoRedForWomen.org, Andia’s instructional content and viral fitness films have been called the “Smartest, Sexiest Workout Videos Ever” by Forbes, and selected for inclusion in the “National Wear Red Day” 10th Anniversary educational campaign.

She was recognized as a “Top Innovator” and invited to speak at South by Southwest (SXSW) because of her work to empower real people to make real-time decisions about their lives. Her public speaking experience has included live event and TV broadcasting and clients range from Consumer Electronic Week to Walmart, Major League Baseball (MLB) to National Recreation and Parks Association.

Master Of Many

Olympic Level Track & Field Athlete
New York City Marathon Coach
Pro Golfer
Voice Over Actor (Has voiced international campaigns for Nike to name a few)
Yoga Instructor/Personal Trainer/US Olympic Skeleton Competitor
Fitness...

See acast.com/privacy for privacy and opt-out information.

Andia Winslow tells us what makes her healthy, wealthy, creative and wise in this 2nd part of a 2 episode series.

Listen to part 1 to find out how to use curiosity to help yourself train and run better!

About Andia Winslow

Andia believes that “the best experiences are those that are shared” and has been recognized globally for her fitness activism in the creation of innovative movies that encourage heart health, proper consumption, injury prevention and total athletic development.

Andia’s work has been featured by The New York Times, CNN, Forbes, Shape Magazine, Black Enterprise, Heart & Soul Magazine, USA Today, The Chicago Tribune, Health Magazine, Headline News, Weight Watchers, Self Magazine, Bloomberg Business Week, ESPN.com and Mashable.com which, with more than 40 million hits per month, is the “top news source in social and digital media, technology and web culture.”

Named a fitness contributor for American Heart Association and GoRedForWomen.org, Andia’s instructional content and viral fitness films have been called the “Smartest, Sexiest Workout Videos Ever” by Forbes, and selected for inclusion in the “National Wear Red Day” 10th Anniversary educational campaign.

She was recognized as a “Top Innovator” and invited to speak at South by Southwest (SXSW) because of her work to empower real people to make real-time decisions about their lives. Her public speaking experience has included live event and TV broadcasting and clients range from Consumer Electronic Week to Walmart, Major League Baseball (MLB) to National Recreation and Parks Association.

Master Of Many

Olympic Level Track & Field Athlete
New York City Marathon Coach
Pro Golfer
Voice Over Actor (Has voiced international campaigns for Nike to name a few)
Yoga Instructor/Personal Trainer/US Olympic Skeleton Competitor
Fitness & Health Model
Queen of Calisthenics & body strength/flexibility/mobility
Published author & Philanthropist
Born in Alaska - Raised in Seattle
Master Certified personal trainer - NASM, ISSA, Ortho-Kinetics, A bunch of fitness brands equipment
Graduated from Yale (IVY League)

--- MOS COACH SPONSOR ---

This episode is brought to you by MOS COACH. If you are struggling to perform better as you get older, hit up our one on one coaching service. Whether you're 16 or 60, we are all ageing. Setting goals, forming habits, and organising your life isn't easy. Let us help you because you haven't reached your peak, yet!

--- Three Thing Thursday ---

Like what you're hearing? Want to train and live consistently to do dope shit with your health and fitness? Sign for our newsletter "Three Thing Thursday". We'll put three perfectly created and curated things in your inbox. This will be regular motivation ranging from tips, tricks, tools, tactics, and skills. And.... they all revolve around being a better human in endurance sport and...

See acast.com/privacy for privacy and opt-out information.

The endurance sports season is about to get into full gear in both the northern and southern hemisphere. So we want to share with you how to get a mega huge boost in your performance with a drink that we both use personally.

In this episode, we break down WAR JUICE! It actually works (yes scientific studies have proven the benefits and I've seen the gains myself), it tastes great, and it makes you feel like you are drinking blood from a sci-fi movie or something.

The three main ingredients are Tart Cherry Juice, Cordyceps Mushroom, and Beetroot juice. Since the airing of this episode I've enhanced it by adding in unflavoured BCAAs (4-8mg) and creatine monohydrate (3-5mg).

What You Will Learn

Whats in the drink and why each ingredient is so damn powerful
How to use it
When to use it
Where to get the ingredients
What the studies have shown of the power of each ingredient
How Beetroot juice actually works in aiding your next PR
And Much More!

Episode Links

https://dlakecreates.com/war-juice/

Tart Cherry Juice Benefits in training/racing - https://journals.lww.com/americantherapeutics/Fulltext/2018/04000/Pilot_Study_of_the_Tart_Cherry_Juice_for_the.2.aspx
Cordyceps Mushroom/Sinesis benefits - https://firstendurance.com/cordyceps-endurance-performance/
Beetroot juice benefits - https://www.runnersworld.com/nutrition-weight-loss/a20077395/beet-juice-shots-for-performance/
Related Blog Post Article: Salt Was The Answer - https://dlakecreates.com/salt-was-the-answer/
Suggested episode to listen to next: Race Week Nutrition - https://www.dlakecreates.com/masterofsome/episode/race-nutrition/
Podcast Concept, Production and Marketing BY POD PASTE

Episode Quotes

Mix a bunch of ingredients together, shake it up and you feel like you're ready to fight somebody - Phil Cross
Listen to this podcast, drink war juice, get a bunch of sleep and you'll win gold medals
The power of beetroot juice lives in the nitrates which improve blood flow to the muscle.

Original Music Used

https://www.dlakecreates.com/audio/podcastmusic/

Master Of Some Theme Song
Gregorian Glitch (Ad Break Music)

Sponsor - MOS COACH SPONSOR

This episode is brought to you by MOS COACH. If you are struggling to perform better as you get older, hit up our one on one coaching service. Whether you're 16 or 60, we are all ageing. Setting goals, forming habits, and organising your life isn't easy.

Go here to book a free call today - https://dlakecreates.com/coach/

Sponsor - Three Thing Thursday

Like what you're hearing? Want to train and live consistently to do dope shit with your health and fitness?

Every month (ish)...

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Sometimes running your best might not be your fastest. I had a very chill and deep conversation with a runner's life podcast host, The Marathon Marcus.

Ironically enough, his podcasting skills enabled him to poke some holes at some of my questions and assumptions. I love this and personally learned a lot from it. Speaking of learning... listen now to learn more!

What You Will Learn

Embracing the variables that happen in a race and view them as a better experience
Why time goals shouldn't be everything
Deep explanation of his rented fitness analogy
How his podcast dispels the myth of what a runner's life really is
Why viewing wherever you are as a potential spectrum (example - if you are injured, just try to be your best as an injured runner. Don't compare yourself to the most fit and healthy version of you. That's not fair and will lead to disappointment and stress.
And Much More

About Marathon Marcus, A Runner's Life Podcast

Abbot World marathoner majors 6-star finisher - That's doing London, Tokyo, Berlin, Chicago, Boston, and New York Marathons
He's taken off over 40% on from his first marathon time of 4:55 down to 2:56
On his running podcast, he's interviewed some big running names like Seth James De Moore, Kelly On the Run, Ben Parkes, Joe Grey, Charlie Dark just to name a few.
He co-founded 'The Black Trail Runners' which is looking to bring off-road trail awareness to BiPOC runners.
And when Marcus isn't running, he's a father of 2 kids.

Episode Quotes

"I don' think you ever get the marathon right. It's more like, how much do you really want it?
"The more I've been able to embrace the unpredictability of the marathon, the better the experience it's become."
"You're healthy. You have two legs. You can run. It's about gratitude and appreciating where you are."
"Fitness is rented. A lot of people run on credit that they owe. That's when the landlord goes "Where's my money?"

Episode Links

MarathonMarcus.com - https://marathonmarcus.com/
Marcus' 6-star world marathon journey - https://marathonmarcus.com/2020/07/19/my-six-star-world-marathon-journey/
Marathon Marcus Instagram - https://www.instagram.com/themarathonmarcus/
Black Trail Runners - https://www.instagram.com/blacktrailrunners
Suggested companion read - What's the point of racing - https://dlakecreates.com/racerecapmar2018/
Suggested episode to listen to next: My fitness story - https://dlakecreates.com/use-my-endurance-sports-back-story-to-train-smarter/
Podcast Concept, Production and Marketing BY POD PASTE

Original Music Used Here

Sponsor - DLake Coaching

This episode is brought to you by MOS COACH. If...

See acast.com/privacy for privacy and opt-out information.

Most people have 2 speeds; fast or slow. What if I told you that everyone needs a third speed - a middle gear. Think more of a 4 out of 10 rather than 6 out of 10

Studies have shown that training at 65% of your maximum output allows you to go faster using little energy. Life is the same.

In your day to day - go shift into your 4 out of 10 gear. This will help you to stay fresh while seeing incremental and sustainable gains.

Then your ready for whatever challenges the world WILL bring!

What You Will Learn

What speed is perfect? That middle gear baby!
What is it? It's finding a middle gear to operate from endurance sports in life.
Why is it important? You can sustain this pacing for long periods of time without low burnout.
How can you implement it? Trial and error by finding out what is too slow, one end and what is too fast, the other end.

Episode Quotes

"PEOPLE EITHER RUN TOO FAST OR TOO SLOW. FIND THE MIDDLE SPEED THAT'S SUSTAINABLE, FOR LIFE."
"IF EASY IS 60%, STEADY IS 70%. YOU SHOULD BE ABLE TO HOLD A CONVERSATION AT THIS PACE." - Anna Harding
"FIND THE MIDDLE AREA WHERE YOU STRESS YOURSELF ENOUGH FOR GAINS, BUT CAN COME BACK FRESH THE NEXT DAY, WEEK, MONTH AND YEAR."
"Slow it down: in training, work, and even relationships. Find your Too Much and too little limits - that sweet spot is the perfect gear."

Episode Links

MAF Running - https://philmaffetone.com/method/
Seth James Demoor - The medium-long run - https://www.youtube.com/watch?v=GdjF4arPMnA
Anna Harding - The Running Channel - https://www.youtube.com/channel/UCX7dV4OPDSutwMUauSD5AAA
Effortless By Greg McKweon - https://gregmckeown.com/books/effortless/
Suggested episode to listen to next: My Endurance Backstory to help you train better - https://dlakecreates.com/use-my-endurance-sports-back-story-to-train-smarter
Podcast Concept, Production and Marketing BY POD PASTE

Original Music Used Here

Sponsor - MOS COACH SPONSOR

This episode is brought to you by MOS COACH. If you are struggling to perform better as you get older, hit up our one on one coaching service. Whether you're 16 or 60, we are all ageing. Setting goals, forming habits, and organising your life isn't easy. Let us help you because you haven't reached your peak, yet!

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Like what you're hearing? Want to train and live consistently to do dope shit with your health and fitness? Sign up for our newsletter "Three Thing Thursday". We'll put three perfectly created and curated things in your inbox.

Transcription

Download the free full transcription pdf here https://dlakecreates.com/wp-content/uploads/2021/05/Tranx-DLake-Podcast-Find-The-Perfect-Speed-To-Train-Live.pdf

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Download the free transcription here

If you want to learn how to run easy and use that to perform better as you age, then you should listen to this episode.

If heart rate training confuses or frustrates you, this is the episode to clear it all up! No seriously... Ex-Pro and elite masters endurance athlete, Mike Trees is one of the most positive, knowledgeable and generous endurance athletes I've ever met.

He has the skill that to make super complex things like heart rate, extremely easy to understand. Not to mention he's almost 60 and runs faster than most 20-year-olds!

What You Will Learn

The puzzling question of what is too easy for easy running and much more

Is it possible to build aerobic and anaerobic fitness at the same?

What His Individual HR/IMAT Heart rate formula is and why it might make more sense than others in the real world

One thing that can keep you committed and focused to help you perform your best at (he's almost 60 years old!)

Why all coaches are right... wrong!

Why starting with your end point objective is the most wholistic and effective way to come up with realistic training plans

And Much More

About Mike Trees

Ex-Pro Triathlete, Duathlete, no currently elite masters runner

He's Originally from the Northeast of England, grew up in Libya Africa but now lives in Japan

He gives away all his information online (Instagram @RunNRG ) and thinks coaching is on part science, one part voodoo magic and the middle is where the coach/athlete relationship sits

He is the co-founder of the coaching collective - Triathlon NRG

True Generalist/Master of some/Jack of all trades; British Ironman World Record holder in the 1990s, British 1500 metre championship in 1994, multi-national champion in England and Japan, Sports Scientist Lecturer, Pro triathlon coach in Japan, Coach of Tim Don

He cleverly figured out a glitch in the Asian pacific ocean triathlon pro circuit by finding races that the faster guys didn't go to but had prize money so he could sustain a career

Episode Quotes

"An easy run is a run you enjoy. If you can chat and do Mental arithmetic - It's easy. That's it."

"The biggest issue with new runners is, a little bit of knowledge is dangerous. You need to know what your goal is and how to do it."

"Everyday I wake up I want to run. I just want to work on improving something."

"You might not add years to your life, but you can add life to your years."

"As I got older, I kept asking myself "How can I stop slowing down, the slowing down"

Episode Links

Mike Trees Coaching https://linktr.ee/Run.nrg

Mike Trees Instagram https://www.instagram.com/run.nrg

Mike Trees Best Times - https://www.thepowerof10.info/athletes/profile.aspx?athleteid=4851

Triathlon NRG $5 Running Training Plans - https://www.nrg-coaching.com/shop

Mike's IMAT Individualised Heart Rate Formula https://z-p42.www.instagram.com/p/CHLyqYtD59C/

Maffetone 180 Formula https://philmaffetone.com/180-formula/

Running energy systems explained https://runnersconnect.net/energy-systems-running/

Blog Post Article - Why I stopped training with heart rate...

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If you want to become an injury-free run monster and learn everything about doing running form drills and plyometrics for strength, power and better form - then you should listen to this DLake Creates Podcast episode. For plyometric video, links go to Instagram.com/dlakecreates ( @DLakeCreates ).

I've been doing running plyometrics and form drills for almost 25 years now and I love them! I decided to create a few videos showing more runners how to do them and also wanted to explain the blockers as to why runners don't do them. Hopefully, you get inspired to become a run injury free monster!

For plyometric video, links go to Instagram.com/dlakecreates ( @DLakeCreates )

Download the free full transcription pdf here

What You Will Learn

Everything you need to know about running drills and plyometrics will increase your strength and injury resistance. Why so many runners don't do them and how to fix that.
New science and information have proven that they work for short distance, long-distance and endurance runners, cyclists and triathletes. The five basic form drills that I use in my warmups, workouts, and cooldowns. The all-important - WHEN to do them, and more!

Example Form Drills & Plyometric Workout (Intermediate)

WORKOUT: Do these 5 form drills and 2 plyometrics workouts with 2 sets for 10 seconds
REST: Rest time 20-30 seconds or more (2-3 times the amount it took you to do them. Goal isn't to do them as fast as possible but with the most amount of energy and best form).
STOP: Stop the workout if you can't finish a set or your form is suffering
DURATION: The workout shouldn't go longer than 10 minutes (for intermediates - see beginner and expert variations below)
BEGINNER VARIATION: Just do 1 set of each (set will be about 5 minutes)
EXPERT VARIATION: Experts can add another set, make the sets longer (15-2 seconds), add more exercises (same amount 2 sets), do these single-legged, or even do these all on a hill (the steeper the hill the harder the workout). This will take the set out to 15-20 minutes

Episode Quotes

"The reason most runners don't do plyometrics and form drills is that it's just another thing, it's hard, they don't know-how. I'll show you" - Daren
"These are a type of neuromuscular exercises that enhance the communication between your brain or legs. so that if you get tired in a race or workout you're better able to maintain proper running form" - Jason Fitzgerald
"Lifting weights is one way to build strength. Form Drills, Plyometrics and Sprints are another." - Daren
"Strength is speed. Strength is power. Strength is strength." - Steph Rothstein

Episode Links

For plyometric video, links go to Instagram.com/dlakecreates ( @DLakeCreates )
Ben Liddy - Central physio, Trent Salkavich and Sigrid Dawson Balmain Sports Medicine, Kenny Son - Personal Trainer, Sage Canaday - Vo2Max Productions - Better Running Form Tips, Jason Fitzgerald - Strength Running...

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If you want to learn how to use my endurance back story to help you train smarter, then you should listen to this episode of DLake Creates.

Download the transcription pdf here

This was a fun episode cross release from my first podcast CBD Radio. It's based on the how and why I got into endurance sports and in particular running and the benefits I reaped from it. All stemming from my curiosity around running faster with the least amount of energy.

CBD Radio was my first podcast. This was a fun one as I was able to just talk about some of the shit that I'm passionate about without knowing that the future would have me focusing a podcast around all of that.

What You Will Learn

My history into endurance training and a fear of running cross country in short shorts
Intermittent fasting and low carb cycling around running and removal of the hazy cloud in my brain
My obsession with consistent long and sustainable gains
and more!

Episode Quotes

"Cross country runners wear short shorts... you don't want to be wearing short shorts"
"You have to slow down to speed up."
"I run for improved brain function. Performance and body gains are an added bonus"
"If you've never operated at 100% brain function, 70% will feel normal"

Episode Links

Suggested episode to listen to next: Race Week Nutrition
Phil Maffetone's MAF Method
How I will run 1% faster over 10 years
CBD Radio - Cool Black Dudes Podcast
Using fasted training to improve running and endurance sports fitness
Sensory Diet and Brain Audit
Getting Healthy, staying fit and using data to create habits that last a lifetime
Podcast Concept, Production and Marketing BY POD PASTE

Original Music Used Here

DLake Creates - Master Of Some
DLake Creates - Performance Anxiety
DLake Creates - Gregorian Glitch (Ad Break Music)
DLake Creates - Cool Black Dudes

Sponsor - DLake Coaching

This episode is brought to you by DLake Coaching. If you are struggling to perform better as you get older, hit up our one on one coaching service. Whether you're 16 or 60, we are all aging. Setting goals, forming habits, and organizing your life aren't easy. Let us help you!

Sponsor - Three Thing Thursday

Like what you're hearing? Want to train and live consistently to do dope shit with your health and fitness?

Listen to this episode if you want to find out how to think differently to train and race better.

If you base your endurance sports and fitness goals on what other people around you are doing (anecdotal), you might be missing out on some AMAZING sh*t in life. The opposite of anecdotal thinking is first principles thinking. It's a different but powerful alternative. You can apply this to anything from health, to fitness and all other areas of your life.

I focus on my sub 3 hour marathon accomplishment and how I used data from previous training and races to back up my reasoning on why it was possible.

Read the blog post we speak about here
Full transcription here

--- MOS COACH SPONSOR ---

This episode is brought to you by MOS COACH. If you are struggling to perform better as you get older, hit up our one on one coaching service. Whether you're 16 or 60, we are all ageing. Setting goals, forming habits, and organising your life isn't easy. Click here to let us help you reach your peak.

--- THREE THING THURSDAY ---

Like what you're hearing? Want to train and live consistently to do dope shit with your health and fitness? Sign for our newsletter "Three Thing Thursday" now!

We'll put three perfectly created and curated things in your inbox. This will be regular motivation ranging from tips, tricks, tools, tactics, and skills. And.... they all revolve around being a better human in endurance sport and wellness.

Sign up now to receive my quick guide on how to get healthy, stay fit and use data to create habits that last a lifetime! Go here to be inspired and motivated on the regular!

See acast.com/privacy for privacy and opt-out information.

If you are someone interested in using your data to run faster - definitely listen to this episode!

Download the PDF transcription here

Highlights (aka Why You Should Listen aka TLDR)

What about data analysis exactly is important ---- Why he thinks accuracy is more important than the consistency
He convinces me to use Running Power Meters moving forward!
What consistency means under the context of doing data analysis as a career (we talk about this a lot)
Why and how he tracked for 400 days straight what he ate down to the calorie --- And much more!

More About J Mike Remy

Haitian born now Massachusetts, USA based person that likes to sweat
6:38:26 Ironman distance ride (112 miles) --- 3:57:48 marathon -- 5:58:23 DIY 50k (I followed this and it was an epic loop around his house)
He was overweight a few years and had some blood tests done that showed him a potentially dangerous future. He changed most of his health and fitness habits after this event.
Data specialist by day --- Father of two at night
Plant-based Vegan Athlete --- AND SO MUCH MORE!

Original Music Used Here

Links & Learnings

How To Have a Post Race DanceOff. Vegetarian Running Diet. How to track nutrition. Power to weight ratio. Lance Armstrong - the lie. Stryde running power. Triathlon Taren. Donate to - The Greater Boston Area Food Banks. Remy's Epic Instagram Photos. Trainer Tires link

Sponsor : MOS COACH

This episode is brought to you by MOS COACH. If you are struggling to perform better as you get older, hit up our one on one coaching service. Whether you're 16 or 60, we are all ageing. Let us help you because you haven't reached your peak, yet!

Sponsor : Three Thing Thursday

Like what you're hearing? Want to train and live consistently to do dope shit with your health and fitness? Sign up for our newsletter "Three Thing Thursday". We'll put three perfectly created and curated things in your inbox.Go here to be inspired and motivated on the regular

See acast.com/privacy for privacy and opt-out information.

Part 1 - Racial Stereotypes and Size Inadequacies

Welcome to the internet’s most exciting endurance sport and self-improvement podcast, Master of some!

Download PDF Transcription Here

We all love getting new personal records in our endurance sport of choice. With this episode, I'd like to take this opportunity to highlight an underrepresented category —- mental health and mental physical fitness.

This is as important as how fast you can run. We believe a podcast about my physical insecurities, public nudity perception and gender equality actually fits this positive mental health model quite well.

This is a narrative re-release in the "Grower Not a Shower" mental health series. This episode is part one of three. It was previously a cross release with another podcast called “Cool Black Dudes” that is on a long term hiatus at the moment.

In this episode I'll explain and talk about;

Racial stereotypes around men's physical traits.
Perspectives from other black guys around this topic because I'm not the only black dude that feels this way
I'll be doing a bit of "internet sampling" to help set up a few of these concepts
We'll go back in time and I'll tell a story of how I got my curiosity around the human body.
Last - I'm joined in this series by Jessa - The Nude Blogger to help tell the female side of this very complex story. She'll be mostly in the 2nd part so make sure to listen to that one.

If you like this please share it out to whoever you think would listen and any and all feedback is appreciated - holler@dlakecreates.com or hit us on the socials - @dlakecreates everywhere.

Thanks for listening and enjoy… peace!

MOS COACH SPONSOR

This episode is brought to you by MOS COACH. If you are struggling to perform better as you get older, hit up our one on one coaching service. Whether you're 16 or 60, we are all ageing. Setting goals, forming habits, and organising your life isn't easy. Let us help you because you haven't reached your peak, yet!

THREE THING THURSDAY NEWSLETTER

Like what you're hearing? Want to train and live consistently to do dope shit with your health and fitness? Sign for our newsletter "Three Thing Thursday". We'll put three perfectly created and curated things in your inbox. This will be regular motivation ranging from tips, tricks, tools, tactics, and skills. And.... they all revolve around being a better human in endurance sport and wellness.

Sign up now to receive my quick guide on how to get healthy, stay fit and use data to create habits that last a lifetime! Go here to be inspired and motivated on the regular1

——

Huge Thank Yous!

The Nude Blogger (Jessa) - http://www.thenudeblogger.com/ -- Nikki Thomas (Narrator) - http://nikkisthomas.com/

Pod Paste - Podcast Production - Podpaste.com -- Young Nudist of Australia - http://youngnudistsofaustralia.com Black Nudists Association - https://www.blacknaturistsassociation.com/ Get Naked Australia - http://Getnakedaustralia.com -- The Sydney Skinny -

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Part 2 & 3 - Society’s Perceptions & Vulnerability

Welcome to the internet’s most exciting endurance sport and self-improvement podcast, Master of some!

Download PDF Transcription Here

This episode is an opportunity to highlight an underrepresented category —- mental health and mental physical fitness. This is as important as how fast you can run.

We believe a podcast about my physical insecurities, public nudity perception and gender equality actually fits this positive mental health model quite well.

This is a narrative re-release in the "Grower Not a Shower" mental health series. It's part two and three.

This was previously a cross release with another podcast called “Cool Black Dudes” that is on a long term hiatus at the moment.

Please note - The episode while extremely informative contains some foul language and adult content. Listener discretion is advised.

In this episode we'll explain and talk about;

Society's perceptions around nudity
The scientific and evolutionary reason why humans shy away from being nude.
The value of being vulnerable. I feel that vulnerability is the heart of a lot of good things in the world and a key component in our embarrassment with public nudity.
I'm also joined in this series by Jessa - The Nude Blogger to help tell the female side of this story.
Travel back in time to hear another fun story from my childhood
Jessa - The Nude Blogger to help tell the female side of this story.

If this moved you - please share it out to whoever you think would listen

Any and feedback is appreciated - holler at dlake creates dot com or hit us on the socials - dlakecreates everywhere (Instagram, Facebook and Twitter)

Thanks for listening.

MOS COACH SPONSOR

This episode is brought to you by MOS COACH. If you are struggling to perform better as you get older, hit up our one on one coaching service. Whether you're 16 or 60, we are all ageing. Let us help you because you haven't reached your peak, yet!

THREE THING THURSDAY NEWSLETTER

Like what you're hearing? Want to train and live consistently to do dope shit with your health and fitness? Sign for our newsletter "Three Thing Thursday". We'll put three perfectly created and curated things in your inbox. Go here to be inspired and motivated on the regular1

See acast.com/privacy for privacy and opt-out information.

If you want to run a faster 10k as you get older listen to this episode!

Download the free full transcription pdf here

Episode Highlights (aka Why You Should Listen aka TLDR)

Matt Chittim aka The Rambling Runner is documenting his journey to get a personal record in the 10k before turning 40
His journey might be similar to a lot of people out there with injuries over the past few years not allowing him to get to his potential
How white people/brands can do better for the BIPOC endurance athlete community
His Virtual Summit 2021 - Accountability through showing the world his journey via his podcast and blog & Much More

About Matt Chittim, The Rambling Runner

Founder & Host of The Rambling Runner Podcast and brand and helps amateur runners reach their potential through his podcast and blog
He's a master interviewer. Seriously check out his podcast! Some great questions being thrown at the guests
The Rambling Runner podcast is always in the top 10 of USA sports podcasts, Has published 300 podcast episodes to date and Has reached 2.5 million downloads to date
Is a Run Coach with Mckirdy trained runners
Has had on his podcast a slew of well runners including; Matt Fitzgerald, Bart Yasso, Marquis Bowden, Anne Maher, Olivia Baker, Jamison Michael, and more

Episode Quotes

"It's actually more frustrating to be coming back from the injury - than the injury itself"
"People having timeliness to their goals is the biggest issue. I think goals are great - long term, short term, process and progress goals are great. Where it can start getting tricky is with progress goals. Attaching a timeline to a goal can be really tough. It can lead to potentially overtraining and tamp down the motivation"
"How many top triathletes are really good runners? All of them. That's why they are top triathletes. Don't be afraid that cross train will hurt your running. It won't."

Episode Links

Read “How I will run one per cent faster of 10 years” here
The Rambling Runner Mastering 40 SeriesMore on Matt and The Rambling Runner Podcast - The Rambling Runner Virtual Summit (Jan 15-17 2021) - Rambling Runner Twitter - Matt Chittim on Strava
Emile Zatopek Wiki & Youtube - Allyson Felix - Wiki & Youtube --- Runners World Features 11 BiPOC Runners --- David Goggins 40% Rule --- Ron Clarke

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How do you know you’re getting enough sleep? What is affecting you from getting the optimal rest and recovery that you need to perform at your peak?

On this episode, Daren tells an anecdote about his sleeping patterns through the years and what he has finally managed to decode. While Phil uncovers what you may have forgotten to check that is impacting your sleep rhythms, such as your chronotype, lifestyle, culture, thoughts, feelings and other factors that are essential for a healthy and balanced life. Tune in to get a good night’s sleep!

Be sure to subscribe, rate, comment and share the Master of Some podcast on Apple, Spotify, Stitcher, Acast or whatever you choose to listen to us on. Send us your questions, concerns, insights, suggestions, love letters, and hate mail to talksomeshit@masterofsomepod.com or hit us up @masterofsomepod on our socials Instagram, Facebook, Twitter.

All the dope music can be found here, courtesy of Daren.

LINKS:

Matthew Walker - Why We Sleep
Michael Breus - The Power of When
James Clear - The Science of Sleep
Gretchen Rubin - Better Than Before
Ken Wilber - Four Quadrants
Alexey Guzey - guzey.com

PODCAST PRODUCTION BY POD PASTE

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The Power of When: Discover Your Chronotype--and the Best Time to Eat Lunch, Ask for a Raise, Have Sex, Write a Novel, Take Your Meds, and More

We helped create a fun episode about a drink that has helped the Master of Some Team (Daren Lake and Phil Cross) compete faster and better. TLDR - It doesn’t have EPO in it, it tastes great and it’s 100% legal!

Watch the full episode HERE

READ/Download the whole episode PDF Here

On this episode, we break down the components of the ultimate performance enhancing drink, WAR JUICE! We were so excited to share this with you because we think it has great beneficial impacts on endurance performance. There are only three ingredients to War juice. Each ingredient has its own health benefits that we dive into but combined together, these foods create a Godly drink that gets your body ready for a solid race!

Pretty please with a tart cherry on top, hit the subscribe or like button on whatever app you use to listen to us so that you are alerted and updated on our latest episodes. You can find us on Acast, Apple podcast, Spotify and Stitcher.

There is so mushroom for doper stuff we can create for you, but we need your support so please rate us, leave us a comment, and share this out to all your fave people! Let us know what we can do better!

If you like the beets and music you hear in this episode, it was created mostly by Daren and you can check it out here.

LINKS

Suggested episode to listen to next: Race Week Nutrition

All the amazing puns above will link you to further information about these ingredients.

Happy listening and learning!

PODCAST PRODUCTION BY POD PASTE

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If you’ve ever wondered, “What does a personal trainer do in isolation?” This might be the episode for you. If not, then just listen because he talks about a few things that personal trainers don’t really ever speak publicly about.

We also dive into a bit of what happened during this “The C Word”. I’ll treat this as a time capsule of sorts for the future Master of Some to look back on and go “Oh, that’s what we were thinking”

This episode was an interesting one with fitness/nutrition coach and wellness habits trainer, John Fawkes over in Los Angeles California.

This was actually an accidental recording where I kept the tape rolling at the end of a different interview (which is part of a bigger project that I may release in the future)

Who is John Fawkes you might ask?

He’s a writer and a personal trainer from Hollywood, California. He coaches people on diet and exercise who really want to get into the best shape of their lives.

He is an NSCA certified personal trainer, a precision nutrition certified nutrition coach and Bayesian bodybuilding personal training certified.

He strives takes a science based approach to coaching and personalizes it to the individual.

Read the full transcription here.

LINKS & LEARNINGS

John Fawkes Website
John Fawkes Beautiful Writing
Music by DLAKE CREATES
Podcast Production by POD PASTE

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This short episode is an experiment of sorts called Healthy, Wealthy and Wise.

In our spare time we naturally talk about fitness, wellness, finance and the self improvement that we gain from all of those things. Those conversations sparked the framework for this episode and series.

Hopefully you can learn a bit from our personal lives to apply it to your own life and get more healthy, more wealthy, and more wise.

There is a chance we might extend this out past Phil and me and look to get other health, fitness and self improvement junkies on board to talk some sh*t about their own health, wealth, and wise journeys.

Phil goes into detail about his diet to get back from a cold (non Covid-19/Coronavirus related), his remote pivot with his new business (This Thing of Ours), and is interested in talking more about mental health and thinkings about their thoughts and feelings around the anxiety with Covid-19/Coronavirus pandemic.

Daren talks about his 5K DIY race changeup when the pandemic first struck, tries somewhat timed the market okay to save his a$$, and thinks about how his reaction to Covid-19 is similar to doing an Ironman Triathlon (Spoiler: He wants to say he got through it just fine)

Be sure to subscribe, rate, comment and share the Master of Some podcast on Apple, Spotify, Stitcher, Acast or whatever you choose to listen to us on. Send us your questions, concerns, insights, suggestions, love letters, and hate mail to talksomeshit@masterofsomepod.com or hit us up @masterofsomepod on our socials Instagram, Facebook, Twitter.

All the dope music can be found here, courtesy of Daren aka DLake Creates.

PODCAST PRODUCTION BY POD PASTE

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As the end of the year approaches most of us will likely start reflecting on the year that was and set new goals or “resolutions” for the year that is to come. Well, we’re taking you back to what we think is an important concept that will help you achieve your new year goals and live a joyous and full life.

In this episode, we revisit Stoicism. Stoicism is a philosophy dating back centuries and is still very relevant to today’s living. It is the flip side of what you all know as goal setting but presents another angle towards reaching your objectives in the new decade.

Stoicism and fear setting in particular are cool models and lenses to run things through and even see what didn't work for the year so that you can plan to avoid those things moving into the new year.

It would be awesome if you could subscribe, like and share our podcast. You can hear us on Apple podcast, Spotify, Stitcher and Acast. We’re also active on all of our socials @masterofsomepod (Instagram, Facebook, Twitter) so please give us a follow, like, comment if you enjoy what we do.

Also, all the cool music you hear in this episode is created by Daren. Check out all his tunes here.

QUOTES

15:21 - "Stoicism is an acknowledgement that we don't control and we can’t rely on external events in the world. The only thing we can control is ourselves and our responses to those events...what we think, what we feel, what we say and what we do. The world is going to throw us curve balls. Stuff is going to happen and we choose how to respond to that. So in every culture, in every religion, in every time, there has been a question of how we conduct ourselves and how we handle life vicissitudes." - Phil Cross

20:08 - "Stoicism, at its heart, we don't control the world around us but we do control how we react to it." - Phil Cross

22:06 - "The joy in doing things is in the suffering and the happiness." - Daren Lake

42:47 - "To be a philosopher is not merely to have several thoughts, nor even to found a school, it is to solve some of the problems of life, not only theoretically but practically. So stoicism is intended as a practical philosophy...fear setting it’s a mechanism for practically thinking through something and enhancing your life and dealing with problems." - Phil Cross

LINKS

Tim Ferris on Fear Setting

Ryan Holiday and his books The Obstacle is the way, Ego is the Enemy &

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Welcome to Season 3 of the Master of Some! We’re kicking this season off with an interview Daren had with Max Fennell, the first professional African-American triathlete.

Being a triathlete himself, Daren was excited to talk to Max about all things triathlon and endurance but they also delve into racial issues in the triathlete community, Max’s collegiate career in soccer and coaching fencing, being a coffee entrepreneur, his secret love of cryptocurrency and blockchain, and more cool things that he has got going on!

NOTABLE QUOTES

12:16 - “I truly believe in being of service to others and that’s how I'm using the sport of triathlon as well.” - Max

10:52 - “The sport of triathlon just really teaches you self, reliance, perseverance, trust, faith right because come race day everyone is under the same race conditions...we can't do it unless we see ourselves doing it.” - Max

LINKS

Max's website - https://www.maxfennell.co/

If you like what you hear, please subscribe and follow us on Apple Podcast, Spotify, Sticher and Acast.

Leave a comment, rate us and please share with all your friends. Let them know all the dope stuff we talk about.

Listen + Follow on Spotify

Listen + Subscribe on Apple Podcast

Listen + Subscribe on Stitcher

Hit us up on talksomeshit@masterofsomepod.com or any of our socials @masterofsomepod (Twitter, FB, Instagram) if you have any questions, comments, concerns, suggestions or just want to say hey!

If you like the music you hear (which was mostly created by host @Daren , you can check it all out here

PODCAST PRODUCTION BY POD PASTE

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Daren is trying something new!! Taking 1 article/blog post and putting in a bunch of diff places on diff mediums. #Creativity

Hit us up if you like it talksomeshit@themasterofsomepod.com or on the socials

Read full post here - http://www.darenlake.net/fitness/why-i-stopped-training-with-heart-rate/

How I use heart rate training now as more of a suggestive guide and how you can benefit from it.

Heart rate (HR) training is great for monitoring what's going on from a zoomed out objective point of view. I've found in my experience and through my discovery process (science-backed evidence, my own experience, and talking with experts around me) that it's not so great for knowing precisely what stimulus and stress you are putting on your body to see the gains you might be wanting.

What is Heart Rate Training?

As stated in Runner's world, "Heart-rate training uses your heart rate or beats per minute (bpm) as a guide for intensity. Instead of training at a specific pace, you use a heart-rate monitor to train your cardiorespiratory system to work at a specific effort for a set amount of time."

Age-based formulas, the Maffetone Method, and even going out and doing a max heart rate test are the best ways to determine your heart rate zones. You then go out and train in those zones. Depending on your objectives and your fitness level, it's that simple.

Why it didn't work for me

While I did this type of HR training and mainly the Maffetone Method for about 5 years I started realizing a pattern. I

wasn't actually getting faster at the really fast stuff because I wasn't training hard enough. I'm the first person to say that most people train too hard, but I actually wasn't training hard enough on my hard days to provoke a response and stress my system which in turn, breaks it down and builds it up so I can be [Daft Punk Vocoder Voice] harder, better, stronger, and… faster. [/Daft Punk Vocoder Voice]

Read the rest of the post here - http://www.darenlake.net/fitness/why-i-stopped-training-with-heart-rate/

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Welcome to Master of Some a podcast about Health & Fitness served up as a metaphor for life. Since we serve health related metaphors for life, this episode is a cross release with another podcast that I’ve worked on in the past and focuses on mental health/fitness rather than physical health/fitness.

Please note that it’s not your standard podcast episode. Think more of Serial, NPR This American Life, Radiolab or Gimlet. There is an interesting story being told with heavy production, lots of music and sound effects, and more. It’s all around black stereotypes and fetishes, why we wear clothes, and how gender equality could be more of a thing if we all got naked. Yeah… super idealist with this one. I mean, I did take almost 2 years to produce one podcast episode… so it’s gotta be meta on layered on meta right?

Please enjoy and feel free to share this episode or the cool black dudes episode - it’s the same thing, with anyone that you think would get some value out of it.

Thanks and enjoy!

------ From The Words of Daren & Cool Black Dudes Radio Podcast----

The full episode is finally here! If you like cool stories about taboo topics please enjoy this.

Please note - The episode while extremely informative, contains some foul language and adult content. Listener discretion is advised.

A Pod Paste, DLake Creates, and Cool Black Dudes Radio original investigative story about how a guy's very personal insecurities turned into something WAY BIGGER than his problems.

What turned out to be a quest for me to "get over my issues with my flaccid penis size" ended up becoming a journey that I'm still on to find equality in all of us. While I might be an idealist in my libertarianism (or ist) utopian ways I think there is some truth in people becoming more real and more vulnerable by undressing their fears and inadequacies and showing everyone "hey… maybe my problems aren't as big as I thought".

Please subscribe, rate, and comment to find out when more episodes like these drop!

——

Welcome to digressions. A new podcast format brought to you by cool black dudes radio. Darren Lake and pod pace. That tells upfront unfiltered and sometimes uncomfortable audio stories and documentaries about racial and race related topics. I'm your host Darren lake. I have always been interested in the human body in particular why we put clothes on and why we aren't naked more like what is actually stopping us from just being naked all the time. I've also been interested in the psychology and social norms around why we as humans do what we do.

But funny enough like most people in from my findings looking at you men in the western world I've always had a hesitation around the whole stripping down and skinning dipping naked with friends on a late summer's night. I've been with ladies before that obviously never saw me naked and I was OK with that and I've also been in the guys locker rooms and showering with nothing on and it got normal pretty quickly but the guys are just half the population. I couldn't cope with taking it all off in front of a group of women that I didn't know in a public setting and my fear went deeper than all women. It was a particular race in a particular place. White women here in Australia are just letting you know.

——

Huge Thank Yous!

The Nude Blogger (Jessa) - http://www.thenudeblogger.com/

Nikki Thomas (Narrator) - http://nikkisthomas.com/

Daren Lake - DarenLake.net

Master of Some -

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The last episode of the season and we finally find out if Phil finished the race and if he finished, did he finish in the time that he wanted?! The story is about co-host Phil's attempt and journey to race and complete a 100km Ultra Marathon trail run in the Blue Mountains, Sydney, Australia.

This is a slightly different type of episode as we time travel yet again but we go back through the past season and his journey and test if our theory's about training for something we've never done would pass or fail.

Listen on to rest to hear about the end of this intense race, lessons learned, and what Phil, Daren, and the Master of Some Podcast are doing moving forward.

If you want/like to add any of the music you've heard to your device and music playlists, please go to here and share it with all of your friends!

If you like the music you hear (which was mostly created by host @Daren , you can check it all out here

PODCAST PRODUCTION BY POD PASTE

NOTABLE QUOTES

4:00 People going to a race who say they don’t have a goal are psychos or liars. - Phil

16:14 Suffering leads to purpose - Daren

LINKS

UTA100 - https://www.ultratrailaustralia.com.au/

Listen on Apple Podcast

Listen on Spotify

Listen on Stitcher

Listen on Acast

Any questions, comments, suggestions, concerns, random chat - hit us talksomeshit@masterofsomepod.com or on the socials:

@masterofsomepod - Twitter, FB, Instagram

If you like the music you hear (which was mostly created by host @Daren , you can check it all out here

PODCAST PRODUCTION BY POD PASTE

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This episode we time travel a bit to finally tell a descriptive, fun and captivating story via the wonders of sound design and audio production! The story is about co-host Phil's attempt and journey to race and complete a 100km Ultra Marathon trail run in the Blue Mountains, Sydney, Australia.

We have his partner Kat helping out with the narration and start out with his night before pre-race interview. We then work into the day of the race with some awesome in race moments grilling Phil while he's starting to struggle.

Listen on to rest to hear if he finishes and if he does, in the time he thought he would.

If you want/like to add any of the music you've heard to your device and music playlists, please go to here and share it with all of your friends!

NOTABLE QUOTES

9:58 - I usually just tell myself a story in longer races that it’s only the next 5k. I chunk the race down. - Phil

22:30 - when you cramp in endurance sport it’s because your body hasn’t gone as hard or as long or both. - Daren

LINKS

UTA100 - https://www.ultratrailaustralia.com.au/

Listen on Apple Podcast

Listen on Spotify

Listen on Stitcher

Listen on Acast

Any questions, comments, suggestions, concerns, random chat - hit us talksomeshit@masterofsomepod.com or on the socials:

@masterofsomepod - Twitter, FB, Instagram

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In this episode we have a special guest, physiotherapist extraordinaire Paula Luke!

Paula drops some serious knowledge on everything from the common mistakes she sees endurance athletes making, why being a bit stiff might not be all that bad for trail runners, to the reasons why continued learning and development is critical for physiotherapists just out of their base training. This is one you’re not going to want to miss!

If you want/like to add any of the music you've heard to your device and music playlists, please go to here and share it with all of your friends!

Notable Quotes

Phil Cross - 19:55 “I’m a genetically fat asthmatic kid from the north of England”

Paula Luke - 21:27 “If you’re going to throw yourself under the bus you might as well do it in the race”

Daren Lake - 48:09 “Stop discrediting the 70.3, ok! That means my 5k races, you’re just like, what the fuck are you doing is that a warmup”

Links

The Body Fixer (Paula's Physio Practice) - https://www.facebook.com/TheBODYFIXERR/

UTA100 - https://www.ultratrailaustralia.com.au/

IMTalk (Ironman Podcast Mentioned) - http://www.imtalk.me/

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What is up podcast world! Co-host Daren Lake with Master of Some - A health and fitness podcast served up as a metaphor for life. In this episode we help you understand the physical side of things with the training itself, the recovery, and the nutrition itself. We also go behind the hood of what Phil is up to a few weeks before he does his 100km (61 mile) race.

-

A bit of admin as usual. Please make sure you subscribe rate and comment on apple podcast or follow us on spotify. You can hit us up on all of the socials or email us talksomeshit at master of some pod dot com with any feedback. We love it all.

-

BONUS - If you like any of the music you hear, you can add it to your device playlist by going to masterofsomepod.com/music and share that out to your friends!

. . . Links . . .

Zero Fasting App - https://www.zerofasting.com/

integral Theory - https://integrallife.com/glossary/integral-theory/

Ben Greenfield - https://bengreenfieldfitness.com/

Central Physio - https://www.centralperformance.com.au/meet-the-team

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We are live! Season 2 Episode 2 of the Master of Some. A podcast about health and fitness served up a metaphor for life.

In this episode, we delve into some of the mental aspects of training for an event you’re not sure you can finish. How do you know you can go the distance? What can you do to train the mind ahead of time? What tactics might help when it comes to race day. Only one way to find out!

You also get to find out a few random facts about your beloved co-hosts (I know, right, just what you’ve always dreamed of!).

MasterOfSomePod.com for other episodes and more!

Links:

Morphic Resonance

Free Solo Movie

Jack Daniels VDOT

Headspace Meditation

NLP

Central Governor Theory

If you like what you hear you can follow and subscribe on Spotify, Apple Podcasts, and Stitcher. Feel free to comment and rate too!

Listen + Follow on Spotify App

Listen + Subscribe on iTunes Podcast App

Listen + Subscribe on Stitcher Podcast App

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Welcome to Season 2 Episode 1 of the Master of Some. A podcast about health and fitness served up a metaphor for life.

If this is your first time listening or you haven’t already please please hit the subscribe or follow button on whatever you use to listen to us. We are on Spotify, apple podcasts, stitcher and cast.

Also, leave rate and leave a comment.

Lastly send this podcast or your fav episode to someone that you think would get some value out of it as the more people that hear about us, the doper stuff we can do.

Please note that there is a language warning as we sometimes cus/curse and I’d hate to put you in awkward moment if we slip up say some bad words.

——

This season is a bit interesting as we are taking a zoomed in, focused approach and tracking Phil’s journey to completing the UTA100 kilometre ultra trail n race in May.

We are looking at training for and racing this event as a way of extracting some core lessons that you can take away as apply to your own life. Learning from the successes and failures.

This episode we touch on - The Why and What on UTA, Objective vs Behaviour, Power Models

And More!

Moving ahead this season we will be covering topics such as;

Mindset of doing something you’ve never done before
Testing for success. H
A bit of Race coverage, raw in the moment experience
Reflection post race
What next - after race
Off-season health focus

I won’t hold you up, so let’s get into it.

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It’s no secret that we are big believers in the power of the mind when it comes to achieving goals, both athletic or otherwise, and in living a happy, full life.

In this episode we dig into Stoicism, a philosophy that dates back hundreds of years, but is still as relevant today as it was when it was conceived.

MasterOfSomePod.com for other episodes and more!

LINKS:

Ryan Holiday

The Daily Stoic, Ryan Holiday

Tim Ferriss on Fear Setting

Ego is the Enemy, Ryan Holiday

The Obstacle is the Way, Ryan Holiday

Deep Work – Cal Newport

The War of Art, Steven Pressfield

Meditations, Marcus Aurelius

If you like what you hear you can follow and subscribe on Spotify, Apple Podcasts, and Stitcher. Feel free to comment and rate too!

Listen + Follow on Spotify App
Listen + Subscribe on iTunes Podcast App
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We are taking a little break from the norm this episode with Phil flying solo with an interview… and what an interview!

Anna-Marie Watson is an ultra-endurance athlete who regularly achieves podium positions and pretty much anything she enters. Her most notable successes include placing 7th lady (and in the top 100 finishers overall) at the Ultra Tour de Mont Blanc. This 170km trail race has 10,000m of vertical ascent (and descent!) takes the average hiker 10 days to complete whereas Anna-Marie finished in 28 hrs 32 mins!!!

She has also completed the notorious Marathon Des Sables twice placing 2nd lady in 2015 and 5th lady in 2018. This multi-stage event in the Sahara Desert is the equivalent of six marathons in six days and described as the”toughest footrace on earth” by the Discovery Channel and”more hellish than hell” by Sir Ranulph Fiennes who completed the event in the same year.

She’s also an outstanding high performance coach running her business ‘Reach for More’.

There is way more to unpack here – so jump in and listen!

LINKS:

RFM Coaching

WAA Ultra

Veloforte – 20% code ‘rfmcoaching‘

UTMB

Kim Ingleby (TEDx)

If you like what you hear you can follow and subscribe on Spotify, Apple Podcasts, and Stitcher. Feel free to comment and rate too!

Listen + Follow on Spotify App
Listen + Subscribe on iTunes Podcast App
Listen + Subscribe on Stitcher Podcast App

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While we don’t believe in New Years resolutions, but you might.

Listen to a throwback of our first episode on good goals. It’s a great place to start if you are into a new year and a new you mentality.

It’s a cool refresher as the first episode really sets the foundation for who and what we are trying to do with Master of Some Podcast.

Feel free to follow us and listen on Spotify and if you use Apple podcasts, please leave rate, comment and subscribe when you get a chance. And for us to reach as many people as people, if you are liking what you hear, flick a link to a friend (any link is fine!) for them to listen to us.

We appreciate the love and support from you and have some cool stuff in store for the new year and beyond!

And we are live! In episode 1, (or unofficially, ‘episode 0’… because it sounds cool) we, (Daran Lake and Phil Cross) introduce ourselves, the concept of ‘Master of Some’ and we talk on a foundational meta-skill that lies at the core of mastering anything – goal setting.

If you like what you hear you can rate and subscribe on iTunes.

Links:

The Well Formed Outcome

F.I.R.E

The 5 Whys

Objective Setting

MUSIC BY DAREN DLAKE | PODCAST PRODUCTION BY POD PASTE

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This episode we have Daren’s animated and dynamically interesting fitness journey story or as he calls it “Getting Healthy, Staying Fit, and using data to create habits that last a lifetime”. A mouthful but he wouldn’t have it any other way - #ThatsWhatHeSaid

Just like his title we dive into all the nitty-gritty on how he made a healthy version of himself when he realised he didn’t even know what a healthy version of himself was (from an analytics point of view). And this actually has a benefit value for you if you are struggling to keep healthy habits.

Lots to unpack and as usual a warning - that there is some adult language in here. Please be aware of who and where you listen to with this.

MasterOfSomePod.com for other episodes and more!

LINKS:

Track Your Own Data via 80.20x Form
Blog Part 1, Part 2 & Part 3
My Personal Fat Loss Journal
Kelsey Hutton — Dietician
Dexa Scan
How To Achieve Your Goals Easily
Ketosis Explained
Intermittent Fasting Explained
Primal vs Paleo vs Atkins vs Low Carb Diets
Slow Carb Diet
Fat Adapted Explained
Matt Fitzgerald — Racing Weight Quick Start Guide
Muscle Degradation/Sarcopenia (Shoutout Jonathan Fermanis at Measure Up Sydney for the Dexa Scan!)
Exercise isn’t the best way to lose weight
How To Start Working Out When You Don’t Know What You’re Doing
How To Master The Cheat Day
Why Everyone Should Lift Weights
How To Track Your...

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Racing Weight Quick Start Guide: A 4-Week Weight-Loss Plan for Endurance Athletes (The Racing Weight Series)

Changing the pace up for this episode. We add a bit of auditory sweetness for your ears to suckle on.

Fitness isn't just about racing, it's a lever to do cool stuff in life. And cycling from the UK to Australia counts as pretty cool! Listen on as Phil talks through his story.

MasterOfSomePod.com for other episodes and more!

This episode we get into that beautifully messy beast - nutrition! Specifically race week nutrition - diving into what we do in the lead up to a race, the week of and during. Hell, we even throw in a few fringe methods too - just to keep it exciting.

Quick note - We are not doctors and do not play doctors on the internet! So please take what we say here as information, not advice!

If you like what you hear you can rate and subscribe on iTunes, Stitcher or wherever you listen to your podcasts.

Links We Speak On:

How to spell ‘prosthelytize’ :)
How To Tap Into Fat For Fuel - Torbjørn Sindballe
Genetic testing resources:
Promethease
Found my Fitness
Athletigen
Genetic Genie
Beet juice for performance
Tart Cherry Juice
Cordyceps Mushroom Extract
Caffeine

Listen + Subscribe on iTunes Podcast App

Listen + Subscribe on Stitcher Podcast App

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When does ‘overreaching’, that necessary stress required for adaptation, turn to the not very helpful and downright destructive ‘overtraining’? How do you spot the warning signs? And what can you do to prevent it, or dig yourself out of the hole?

If you like what you hear you can rate and subscribe on iTunes.

Links:

Functional Overreaching

HRV

Music by Daren DLake | Podcast Production by Pod Paste

How much is too much? Training load that is. A question that any athlete thinking about their next event should be asking themselves, ‘how do I go about deciding on the volume, intensity and timing components of my training plan’?

If you like what you hear you can rate and subscribe on iTunes, Stitcher or wherever you get your podcasts.

Visit http://themasterofsome.com for more and email us at talksomeshit@masterofsomepod.com leave a question or comment - we would love to hear from you!

Warning - a bit of adult language so please be conscious of who might be listening/around. #YouveBeenWarned

Links:

TSS - https://www.trainingpeaks.com/blog/what-is-tss/

Training Peaks, CTL - https://www.trainingpeaks.com/blog/applying-the-numbers-part-1-chronic-training-load/

Strava, Fitness and Freshness - https://support.strava.com/hc/en-us/articles/216918477-Fitness-Freshness-Premium-

Strava Suffer Score - https://blog.strava.com/suffer-score-how-hard-is-hard-11775/

MAF Formula - https://philmaffetone.com/180-formula/

So you’ve decided to take on an athletic challenge - you’ve entered that bike sportif, triathlon or adventure race - now you just need the gear! The question is, do you need to drop thousands of dollars on the latest and greatest in carbon, aero, digitally enabled equipment? Tune in to find out.

If you like what you hear you can rate and subscribe on iTunes, Stitcher or wherever you get your podcasts.

Daren's DIY Time Trial Bike Build Stats

Photos
Brand New Aluminum Frame - $150
Wheels & Tyres (were sourced off another bike built separately) - $700
Aero Rear Disc Cover - $90
Black Spray Paint - $10
Shimano 105/Ultegra/Dura Ace Groupset - $200
Other Accessories (Sourced from other bikes; Garmin, Water bottle holders, Saddle, etc.) $Free.99 - $150
Total = $1300 and he consistently beats a lot of guys that have $5,000+ bikes

Links:

Time Gains

F.I.R.E

DC Rainmaker

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"Don’t Let Other People Worry What You Do" - Mark Emmo Emerton

In this episode we talk to Elite Energy CEO, Mark 'Emmo' Emerton. He unleashes some race director wisdom and regales us with epic stories from the early days of triathlon, as well as giving us a sneak peek at what EE has in-store for the future.

Hosted by Phil Cross & Daren Lake

One skill to rule them all.

And we are live! In episode 1, (or unofficially, ‘episode 0’... because it sounds cool) we, (Daran Lake and Phil Cross) introduce ourselves, the concept of ‘Master of Some’ and we talk on a foundational meta-skill that lies at the core of mastering anything - goal setting.

If you like what you hear you can rate and subscribe on iTunes.

Visit www.themasterofsome.com for more and to leave a question or comment - we would love to hear from you!

Links:

The Well Formed Outcome

F.I.R.E

The 5 Whys

Objective Setting