Running, Mental Strength & Confidence – Kara Goucher

Posted on by Peter

Today we are joined by world class runner Kara Goucher – who has just written a book called, ‘Strong: A Runner’s Guide to Boosting Confidence and Becoming the Best Version of You’  

 

Check out the book -> https://amzn.to/2obPlF1

If you enjoy the show, please consider supporting it through www.wideanglepodium.com/donate .

the New RLC Cyclocross Mounts and Dismounts Course Instructed by Peter Glassford 

Capture of website

Get in Touch With Your Hosts

Follow @peterglassford or visit his coaching website at SmartAthlete.ca.
Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/

Social and Links

TOPICS AND LINKS FROM TODAYS SHOW:

  • 30 second bio—

  • Why write a book now?

  • Confidence journal—what’s the difference between this and a regular journal? History with journaling?

  • “Hang out in the light” 🖤—talk about that?

  • Hardest race experience?

  • I really liked the parts about picking a word or a mantra—could you talk a bit about that for our listeners? Why is it important and how do you find a word that resonates for you?

  • Any tips for pre-race jitters?

  • What about post-race, when everything goes great? And what about when it doesn’t?

  • With everything you have going on now, what does a normal training week look like now? How did it feel toning down from when you were younger and only focused on your running career?

  • You had a baby in 2010 and came back to racing a year later: what was that like? Any advice for parents struggling to fit training in?

  • new oiselle collection – > Check out OISELLE

  • If you had to pick a favorite thing right now: What’s one mental thing people can do to 10x their physical performance?

  • Where people can get the book / etc.? https://amzn.to/2obPlF1

  • whats next? racing this fall

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Born to Run, Donkeys & Community – Christopher Mcdougall

Posted on by Peter
Today Molly is extra excited because Christopher Mcdougall is on the show! He is the author of Born to Run and Natural Born Heroes, two amazing books you need to read as a consummate athlete!  We talk about all things outdoors, community, sport, and writing.

 

If you enjoy the show, please consider supporting it through www.wideanglepodium.com/donate … there are bonus episodes and bonus goodies if you do, your donation helps fuel better audio gear, more guests, and higher quality episodes.
Christopher McDougall
Want to re-energize- Unplug, put airplane mode on, and immerse in nature's finest.

Get in Touch With Your Hosts

Follow @peterglassford or visit his coaching website at SmartAthlete.ca.
Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/

TOPICS AND LINKS FROM TODAYS SHOW:

Let’s start with your twitter bio: Author of BORN TO RUN and NATURAL BORN HEROES. Currently working on a new project with a donkey named Flower. Any spoilers on what the new book is going to be about? (https://www.triplecrownfeed.com/at-70-years-of-age-flower-is-both-the-worlds-oldest-donkey-longest-lived-equine/)

When you wrote Born To Run, what were you hoping the impact would be? What do you think made it hook people attention compared to a lot of books in the same genre?

So many people took up ultra running and swapped out to barefoot shoes (ahem Molly did both basically immediately)… How did that feel? (Did it seem like people missed the overall message?)

In both books, what was the initial *grab* for you—why those primary stories?

Of everyone you interviewed in both books, who are the two or three that stand out the most & why?

Anyone you wish you’d gotten to add in? Anyone you wish you left out?

Quickly for my nerdy edification: what does the general process look like for your book writing?

Going back to you—were you an athletic kid? What’s been your athletic life trajectory?

Which book got you in better shape?

What practices from either book do you still keep up?

What does training look like now?

What about eating? In BTR, the diets that sort of became noteworthy were largely vegan, and then in NBR, we got into foraging and being fat-adapted. Where are you now?

Mountain Running & Big Air Skiing – Julian Carr

Posted on by Peter

Widely recognized for the biggest airs in skiing, Julian Carr has been featured in seven Warren Miller films, developing a reputation not only for big airs, but for all around skiing. He’s received a ‘Photo of the Year’ award from Powder Magazine, won the prestigious Sickbird Award on the Freeskiing World Tour, and he holds two world records in cliff height. Julian serves as an ambassador for Protect Our Winters ( POW ) as well as The Climate Reality Project, and he’s the founder of Discrete Clothing. Most recently, Julian founded a mountain running series, the Cirque Series, which is in its third season.

julian carr

Follow Julian on Instagram = https://www.instagram.com/juliancarr/

Check out SP2 Spirulina (Molly and Julian talk A LOT about it in the episode!)

TOPICS AND LINKS FROM TODAYS SHOW:

 

how did you start the transition to MTN running? and why add to an already crazy ski career?!

what you wish you’d known for your first race?

Why start the Cirque Series

Help! Downhill run tips?

uphill run tips?

what does a week of training for mountain running look like? hills/long runs/strength/yoga?

favorite gear for long races/mtn running must haves: shoes, vests, hats, poles, socks, etc.??

fueling for long races?

nutrition: you’re partnering wtih SP2 so obviously, you care about what you’re eating. Overall food philosophy?

Why SP2? how do you use it in a day?

What’s a day of eating usually look like for you?

you also have a clothing company & serve as an ambassador for a bunch of organizations. how do you balance it all?

last Q: discrete clothing boasts the best looking beanie. how does one make the best looking beanie?

BackPacking, Camping, FKTs – Eric Batty

Posted on by Peter

BACKPACKING, CAMPING AND FKT WITH ERIC BATTY

Eric Batty shares his camping experience on the show today. Eric has won the team 24 hours OCR Championships in Vegas, Set FKTs on many trails including the La Cloche Silhouette Trail in Killarney, raced mountain bike at an elite/pro level for many years and now works as an Arborist (he climbs up trees all day!)

DOWNLOAD THIS CONSUMMATE ATHLETE EPISODE

cover_002-01
Check out Shred-Girls.com to learn about the upcoming book series by Molly Hurford and www.smartathlete.ca for phone consults, coaching, training plans and bike-skills sessions.
2017 HEALTH IQ MARCH APRIL
This podcast is supported by Health IQ, a life insurance company that celebrates the health conscious, including cyclists. Visit healthiq.com/capod to learn more & get a free quote, or check out their life insurance FAQ page to get your questions answered.
The Consummate Athlete Podcast is part of the Wide Angle Podium podcast network. Check out  www.wideanglepodium.com, listen to the shows, and consider becoming a member to get free bonus content and prizes. Check out the new Wide Angle Podium t-shirts and kit at icksnay.myshopify.com/collections/wide-angle-podium.
Thanks as always for tuning in. If you’re enjoying the show, would be a huge help to us if you subscribe, rate and review the Consummate Athlete Podcast show on iTunes. Follow us on Twitter and Instagram @mollyjhurford and @peterglassford or over on TheOutdoorEdit.com and SmartAthlete.ca.
You can explore the rest of our episodes on ConsummateAthlete.com. You can support the show and this site by checking out our swag in the Consummate Athlete Shop.
Have a question, comment, complaint or suggestion for a guest? https://consummateathlete.wordpress.com/contact/

Social and Links

Brooklin tree care = Eric’s Business for Ontario Tree Removal and Care

TOPICS AND LINKS FROM TODAYS SHOW:

camping – basic skills,

tents = shelter systems – reliable (rain, winds, thunderstorms)
– often too warm sleep for summer,
– sleep mat = close cell (Thermarest), reliable
– backpack – 90 and 100L perhaps too big for a few days

water – filtration – aqua tabs
– UV – light stick

socks/ shoes?
= consider lighter trail runner for short

= Peter and Eric have used Salomon Trail Runners

–
Food – hang it in what?
= bear hanging options videos

food – best lightweight ‘dinner’ ‘ breakfast’?
= dinner in a bag
= JETBOIL – small, quick, canister, pot, built in Flint

bugs =
= superlight bug  hat/cover
= sun / wind effect
= off/Deet – hard to say still bug you … maybe not bite

first aid = Can get kits

= clean, gauze, bandaid, safety pin, tweezer, crazy glue for blisters, tape, pills (gravel, Imodium, NSAID)

Run Forever + Goal Setting for Age-Groupers – Jonathan Beverly

Posted on by Peter
Jonathan Beverly is a lifetime runner, coach, and student of the sport. The editor-in-chief of Running Times for 15 years, he is the author of Your Best Stride and Run Strong, Stay Hungry, which is the topic of our discussion today. How can you run, and even race, into old age and stay healthy doing it?
beverly
Check out the Show Notes at www.consummateathlete.com
Support the Podcast via Wide Angle Podium -> http://wideanglepodium.com/category/consummate-athlete/

The Show is sponsored by:HEALTH IQ 

2017 HEALTH IQ MARCH APRIL
Want to support the show and other awesome podcasts? Please Check out www.wideanglepodium.com for show info, other WAP podcasts and to become a Donating Member (free bonuses!) Visit W.A.P.

Download on Itunes (subscribe & leave a review Please!) 

Download Android / Stream / Listen online

Download and view on Wide-Angle-Podium Site

Download Mp3

Social/links

Website

SHOW NOTES:

Bio
Health vs. longevity – is this just for aging athletes
Biggest surprise 
“ duh. “ science
Consistency
 – 25miles
 – how to ramp up
– rule of 3
Goal setting as you age 
  – tactics
Age graded running results 
Mindset / positivity 
Fixed mindset
People interviewed – who sticks out 

Off-season, smart trainers, start to run – Nov 2017 Q&A

Posted on by Peter
Today is Nov 2017 Q & A and we have got a lot of questions this month, thanks for your questions.
Topics covered include off-season, smart-trainers, learning to run, the pros/cons of doing a little strength through the day versus a targeted session.
qa november
Check out the Show Notes at www.consummateathlete.com
Support the Podcast via Wide Angle Podium -> http://wideanglepodium.com/category/consummate-athlete/

The Show is sponsored by: Shred-Girls the young adult book series for girls who love bikes (or who will after reading!) 

shred girls cover
Want to support the show and other awesome podcasts? Please Check out www.wideanglepodium.com for show info, other WAP podcasts and to become a Donating Member (free bonuses!) Visit W.A.P.

Download on Itunes (subscribe & leave a review Please!) 

Download Android / Stream / Listen online

Download and view on Wide-Angle-Podium Site

Download Mp3

 Social/links

SHOW NOTES:

0) does breaking up a workout like say 100 crunches over an entire day have fewer benefits 1/2 than say doing them in a single setting?
    => Pavel of Russian Kettlebell training is at  http://www.strongfirst.com
1) Are there any online subscription services for functional strength training? I’m thinking something that works like JasYoga or YogaGlo. From a laptop $10-20/month. Good offseason topic (also selfish request for research) since I haven’t found one for endurance athletes.
2) Smart Trainer and riding a bike indoors
can’t believe how unfit I am after using a smart trainer compared to outside. what’s wrong with me?
     – Mentioned ZWIFT, KICKR TRAINER   , Cyclops FLUID Trainer
3) Transition to Running Safely
Hey Molly, I think Peter and you have covered the transition from cyclist to the runner. I’m planning on doing more running this offseason. I’m a competitive mountain and cyclocross racer and I’m wondering the best practices to take. I was a National level Track runner many years ago and would like to run again. Ideally with minimal pain and suffering. Thanks and keep up the great podcasting!
  =
4) What to do in the off-season?
  -> offseason things you can do above and beyond maintenance?

MINDFUL RUNNING with Mackenzie Havey

Posted on by Peter
Mackenzie Havey joins us today. She is the author of the new book MINDFUL RUNNING and a long-time contributor to a variety of outlets, including Runner’s World, ESPN, The Atlantic, Outside Online, Triathlete, and others. I hold a graduate degree in sports psychology and am a USA Track and Field-certified coach and adjunct instructor for running courses at the University of Minnesota. Also, a 14-time marathoner, Ironman, and mom.
mackenzie havey
Check out the Show Notes at www.consummateathlete.com
Support the Podcast via Wide Angle Podium -> http://wideanglepodium.com/category/consummate-athlete/

The Show is sponsored by:HEALTH IQ 

2017 HEALTH IQ MARCH APRIL
Want to support the show and other awesome podcasts? Please Check out www.wideanglepodium.com for show info, other WAP podcasts and to become a Donating Member (free bonuses!) Visit W.A.P.

Download on Itunes (subscribe & leave a review Please!) 

Download Android / Stream / Listen online

Download and view on Wide-Angle-Podium Site

Download Mp3

Social/links

Twitter: @mackenziehavey | Facebook: Mackenzie L. Havey (author site) | Instagram @mackenziehavey

Mackenzie’s Website

  1. Your background in running and writing
  2. I always get ‘how do I get your job’ questions, so I’d love to get your answer to that since we’re pretty similar!
  3. What made you choose to write Mindful Running?
  4. Who is this book for? What will someone get out of reading it?
  5. What is Mindful Running, exactly?
  6. You divide into 3 steps, focus, fathom and flow: can we run through these and dig into each a bit?
  7. I LOVE the rules of engagement (p47): can we run through them?
  8. How can someone start getting into it, without adding stress to runs?
  9. How can you use it from a racing perspective?
  10. Best apps/books/etc. for finding out more on mindfulness?

Ironman Postmortem Episode

Posted on by Peter

swim, bike, run, Ironman, Triathlon, skills, training, coaching, volume

Molly and Peter talk about their experience training for Ironman over the last year. They talk about what they liked about the process, hacks, learning and take-a-way skills and tactics you can transfer to whatever big scary event you are training for.

Check out Peter’s Post on BIG CRAZY GOALS on www.smartathlete.ca

And Molly’s top 10 takeaways over on Bicycling.com

Please look at the www.wideanglepodium.com DONAR DRIVE to help support the Consummate Athlete Podcast – any donation will help us keep improving the quality of the show!  (THANK YOU !)

The Show is sponsored by:
2017 HEALTH IQ MARCH APRIL

Want to support the show and other awesome podcasts? Please Check out www.wideanglepodium.com for show info, other WAP podcasts and to become a Donating Member (free bonuses!) Visit W.A.P.

Social/links 

 Check out Peter’s Post on BIG CRAZY GOALS on www.smartathlete.ca 
 
ALL Ironman posts on consummate athlete  https://consummateathlete.wordpress.com/?s=ironman
Molly’s Posts on Ironman

BEST BOOKS FOR TRIATHALON TRAINING 

SHOW NOTES:

Thank Yous – it takes a community and a lot of inputs and energy to race anything but especially Ironman. 
What was the best thing about Ironman?
   – a chance to go out west and do a few big adventures, visit friends, be a beginner
  – molly nerves/ confidence in swim
**** LINK to Peter article on BIG CRAZY GOALS on www.smartathlete.ca 
What was the best part of training for Ironman?
    – learning to swim and double/triple days. training together.
   – molly – back to a training plan, training together
What would you do differently if you did it again? 
   – open water sooner and uphill/downhill running more
   – a little harder in bike
MOLLY – interval training
Would You do it again? 
   -> bucket lists and
   -> Negatives of training for Ironman – leeway to eat sugar/badly, sacrifice in other areas of life, stress on body, stress on family
    ->
The difference between Training for Molly vs. Peter 
  -> Swim – molly build vol vs. peter build skill/ability/equipment
  -> bike – Peter focused on efficiency/position/bike while molly built time/skill/endurance/engine
  -> run – Molly had time to build volume and body adapts well/enjoys vs. Petre limited time but needed to adapt ankles/calf (more confidence in engine/endurance/running for 12hrs/mindset)
  -> prep/transition/event knowledge => Peter had more unknowns around how event worked, rearch of event day, aid stations, rules etc.
What advice would you give to a cyclist who wants to do Ironman?
  – consider if your skill and speed is sufficient before adding volume
-try and perfect short course
-> Brave athlete ->
What advice to someone with limited endurance back ground (no swim bike or run)
   – learn skills/speed
  – many local and even bigger profile sprint, Olympic, short, Xterra style TRI that will help you refine position in all sports, develop speed and avoid injury due to over training/volume.
Best Swim Advice – what really helped? 
   – get comfortable (Total Immersion and the Latest Joe Friel Triathon Bible) helped Peter
   – to get fast need to work on cadence and the high elbow concept worked well for Peter (more with Rich Pady Podcast) and Book= Swim speed secrets for swimmers and triathletes
 – get into open water asap to work on sighting, and you may like it more.

Ultra-Running and Yoga – Tara Mayo

Posted on by Peter

tara mayo

Tara Mayo on Ultrarunning, Yoga and Balancing It All
Tara is a vegan ultrarunning, hiking, mountain lover and a super bendy yoga teacher. When not busy doing one of those three things, she can be found in the kitchen with her kiddo creating recipes, working with clients or lost in a good book. She also talks about the interesting concept of having a Hair Salon in a Gym!

Check out the Show Notes at www.consummateathlete.com

Subscribe and Rate on Itunes (please!) – https://itunes.apple.com/ca/podcast/consummate-athlete-podcast/id1100471297?mt=2

Support the Podcast via Wide Angle Podium -> http://wideanglepodium.com/category/consummate-athlete/

The Show is sponsored by:
Health IQ – Life Insurance for Active People 

2017 HEALTH IQ MARCH APRIL

Want to support the show and other awesome podcasts? Please Check out www.wideanglepodium.com for show info, other WAP podcasts and to become a Donating Member (free bonuses!) Visit W.A.P.

 WAP

BIO

Tara Mayo on Ultrarunning, Yoga and Balancing It All
Tara is a vegan ultrarunning, hiking, mountain lover and a super bendy yoga teacher. When not busy doing one of those three things, she can be found in the kitchen with her kiddo creating recipes, working with clients or lost in a good book.
Social/links 
 Read more about her here: 5 Easy Nutrition Tips from Vegan Runners http://blog.mapmyrun.com/5-easy-nutrition-tips-vegan-runners/
 

 

Instagram @mayo_tara Facebook Facebook.com/Tara.mayo.5

SHOW NOTES:

In this episode, we cover:
    1. What got you into running? Were you active as a kid?

 

    1. What made you want to go longer versus faster? (ultra vs something like 5Ks?)

 

    1. Ultrarunning tips? (For people who are already runners, and then for total newbies)

 

    1. Fueling on a vegan diet?

 

    1. Balancing training for that with everything else that you do! (do you think women have more trouble carving out solo time?)

 

    1. What do you think about on the long runs?

 

    1. Trail versus road versus treadmill: favorite/why?

 

    1. Molly loves that you run a hair salon in a gym. Best tips for women to keep hair decent post-workout?

 

    1. Where did yoga come into play?

 

  1. What kind of yoga do you teach/prefer to practice?

 

Follow her:
Instagram @mayo_tara Facebook Facebook.com/Tara.mayo.5

Run Fast w. Fewer Injuries – John Beverly

Posted on by Peter

jonathan beverly

Jonathan Beverly delivers in today’s episode. Most sports will benefit from running directly in competition or as part of training. Jonathan has written a book called ‘Your Best Running Stride‘ that pulls together the latest research, practical information from coaches, athletes and therapists and years of his own experience as the editor of Running Times. This is a packed episode with information about running drills, warm-ups, cues and mobility/strength exercises to boost your running ability.

Find Jonathan’s Book ‘Your Best Stride’ On Amazon Today

Check out the Show Notes at www.consummateathlete.com

Subscribe and Rate on Itunes (please!) – https://itunes.apple.com/ca/podcast/consummate-athlete-podcast/id1100471297?mt=2

Please Support the Podcast via Wide Angle Podium -> http://wideanglepodium.com/category/consummate-athlete/

The Show is sponsored by: Health IQ, Health Insurance for Active People Like you!

Want to support the show and other awesome podcasts? Please Check out www.wideanglepodium.com for show info, other WAP podcasts and to become a Donating Member (free bonuses!) Visit W.A.P.

Download on Itunes (subscribe & leave a review Please!) 

Download Android / Stream / Listen on-line

Download and view on Wide-Angle-Podium Site

Download Mp3

BIO

Jonathan Beverly is a lifetime runner, coach, and student of the sport. The editor-in-chief of Running Times for 15 years, he is the author of ‘Your Best Stride and Run Strong, Stay Hungry’ and writes for a variety of running and fitness publications.
Social/links 
 
Website

 

SHOW NOTES:

QUESTIONS

1) what does a normal day look like for John Beverly?
– consider going into how he got to editor status?
– consider discussing

2) What is your sporting career? what have you done in running and beyond?
– ‘accidental athlete’
– found could improve in running
– sports exposure in youth -> feeling athletic with core and corrections. How to help youth develop movement skill

3a) how to start interest in stride
– minimalism, born to run went too far
– but don’t swing too far the other way
– April 2014 its all in the hips – successful article in running times-> hips flexed, affect glutes
-> result overstride
4) target cadence or foot strike – a result not the issue
– the article ‘born to run’
– forefoot focus = prancing if done before
– cadence = over quick stride, pulling too quick ( hamstring)
heel/midfoot/forefoot: what’s the deal?
– upper body focus –
– distorted mechanics

4) The body you have now will find way = what experts agree upon is not a specific running style but a few optimal running mechanics that often get compromised by our daily habits.
– change parameters see a change in stride
– the misconception of ‘born to run’ -> changed his stride over months
– is heel strike universally bad

5) shoe shopping
– top researchers say wear the least shoe YOU can get away with
– throw out pronation/ supination- what is too much?
– * Benno M. Nigg —  biomechanics of sports shoes. ( book )
– find a comfortable shoe
– a shoe for use and different days
– Custom insoles??

– Vivo barefoot shoes we use
6)Cadence
– is 180 for everyone?

6) Starting running – perhaps a non-athlete or especially a ‘fit’ cyclist in fall. How slow do we need to go?
-> Run: walks? Even strides (10sec fast without straining)
-> careful with slow jogging/ slogging— people run. Better faster
-> how much, how fast?
– surface – lless impact , some stability and variety of stride
Correct imbalance – walking and lunges —most ignored muscle in runners? (glutes/core?)
– walking form – exagerate glute and get. Hi ext
– lunge – open hips strengthen glutes
– rows, pulldowns and stretches – lie on foam roller or arm swing
* run with posture bar

5) What is a good warmup for a recreational runner?
Lunge matrix jay johnson – multidirectional lunge (By Gray Institute)  x50
Legswings x 5

6) core glutes and running / why not quads and hamstring
If hips tight then glute length not ideal / less powerful
Core / balance -> transverse abdominas

7) cues -> glute bridge and feel hamsring
-> side bridge with leg lift – done with legs stacked and lift small range
-> run tall –
-> treadmill at front or pushng stroller

7) lifestyle tweaks to improve running – what is the lowest hanging fruit ?? (lifestyle constraints)
– barefeet more? no shoes inside? (Myth of perfect shoes)
( a lot of discussion RE daily habits that hurt us: how do we change the worst of those?)
—perils of sitting!?

10) be a consummate athlete – be athletic