Jul 15

Episode 29 of The Long Run Podcast- Introducing Jackie – consistent long 30-40 mile long runs, triathlons vs ultras, heat training

Episode 29: Recording with Jackie, Effects of Heat training, impact of consistent long runs, how are triathlons are different than ultras, how track running helps no matter what distance.

Episode 29 RecordingRecording with Jackie, Effects of Heat training, impact of consistent long runs, how are triathlons are different than ultras, how track running helps no matter what distance.

Recorded with Jackie a few weeks ago, and finally edited, we learn her history from going from starting running 100 meters to finishing the 90km Comrades in a couple years, to just finishing a half Ironman Triathalon. We cover a wide range of topics from running 30-40 mile runs every weekend to science studies on ice slushies’ and their impact on performance.  Jackie speaks her thoughts on what’s harder between a triathlon or ultra.  We talk Tomatoes, potatoes, kimbap, fueling. 44 Miles of RunningI talk about running 44 miles point to point one day and how strong I felt, and how in shape I’m feeling here in Korea.  I also talk about my performance at The North Face 50km Korea race where I surprised myself by finishing 17th overall out of a couple hundred.

The North Face 50km 17th place overall The North Face 50km KoreaWe actually are recording after a track running session of 800s, so talk about speed work, periodization, and how important it is to get down 1 mile time  to a faster pace no matter what distance you run. We start to discuss physiology, heat training, saunas, studies, and stuff I’m learning in my Master’s Degree in Sports and Health Science. Enjoy.

Osan to Seoul Running Jackie Texbooks and Recording

 


The Long Run Podcast in iTunes

The Long Run on iTunes / GB / UK Audience:
https://itunes.apple.com/gb/podcast/the-long-run-podcast/id635015196

The Long Run on iTunes / USA Audience:
https://itunes.apple.com/us/podcast/the-long-run-podcast/id635015196#

RSS Feed for Android Players
Android

Android  http://thelongrun.libsyn.com/rss
Here is the Audio for Episode 29
(direct download link at)

 http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_29_Jackie.mp3

http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_29_Jackie.mp3

Jun 05

Episode 2.1 (28) Dawn till Dusk, Master’s Degree, South Korea running, Mental aspects to Running Long

Episode 2.1 (28) Dawn till Dusk, Master's Degree, Fitness level, Ripped, South Korea running, Mental aspects to Running Long

Recording EpisodeIn this episode, I sit beside a river and talk about the last month living in Korea, and start by discussing the 50k race I ran on a track at Dawn till Dusk in Philadelphia in the USA.  I had wanted to talk a lot about some of the performances on thetrack, but the flow of audio did not go quite well.  Dawn Till Dusk 5th Place Overall 50km I talk about how I'm starting a new Master's Degree in Sports and Health Sciences (MS), with are of concentration as Exercise Science and Human Performance. This starts in June, and quite possibly my running might get put on hold for a little bit.

There might be some new co-host(s), or people to help me out on the podcast, once I can get the tech part figured out, and can synchronize schedules.  I'll introduce Jackie at some point in the future, as well as Amanda a Medical Doctor and Stanford Graduate who's had her share of world wide adventure runs. 

Next segment is about a half marathon race I negative split on a hot day and passed everyone like they were sitting still at a local race in Suwon Korea. 

38 Mile Run to SeoulI ran a 38 mile point to point ultramarathon run from Osan to Seoul, and thus introduced my personal style of running in Korea, where I just take off and try to run to another city.  This was my first run like this in a year. Mountain running in Korea too with local Korean ultrarunners. 

The last segment I get into the personal side of my upbringing, and why/how I'm able to mentally do what I do, and not break down, or die in long events out on mountains, or cold, or rain, hours from closest help.  How do I make my legs keep going when I want to quit?  What drives me?  Hint: It's all in a day's work.  And it's attitude. 

 

Recording Episode  38 mile Run to Seoul 38 Mile Run to Seoul

Dawn Till Dusk 5th Place Overall 50km

Dawn Till Dusk 5th Place Overall 50km

Korea Mountain Running

Ripped as an Ultrarunner

 

 

 


The Long Run Podcast in iTunes

The Long Run on iTunes / GB / UK Audience:
https://itunes.apple.com/gb/podcast/the-long-run-podcast/id635015196

The Long Run on iTunes / USA Audience:
https://itunes.apple.com/us/podcast/the-long-run-podcast/id635015196#

RSS Feed for Android Players
Android

Android  http://thelongrun.libsyn.com/rss
Here is the Audio for Episode 2.0
(direct download link at)

 http://traffic.libsyn.com/thelongrun/Episode_28_DawntillDusk_Korea_Mental.mp3

http://traffic.libsyn.com/thelongrun/Episode_28_DawntillDusk_Korea_Mental.mp3

 

 

May 10

Episode 2.0 – The Long Run Podcast – South Korea – Revamping the show

Israel Brings everyone up-to-date with what's been going on for the last 2-3 years, and talks for a few minutes about restarting the show, running, where he's at, and a experiencing ultra marathon races in South Korea.  

Path along river in Pyeongtaek South Korea

Path along river in Pyeongtaek South Korea

Flying in Korea

War Museum of Korea


The Long Run Podcast in iTunes

The Long Run on iTunes / GB / UK Audience:
https://itunes.apple.com/gb/podcast/the-long-run-podcast/id635015196

The Long Run on iTunes / USA Audience:
https://itunes.apple.com/us/podcast/the-long-run-podcast/id635015196#

RSS Feed for Android Players
Android

Android  http://thelongrun.libsyn.com/rss
Here is the Audio for Episode 2.0
(direct download link at) 

http://traffic.libsyn.com/thelongrun/Episode_2.0_-_The_Long_Run_Podcast_-_April_28_2016.mp3

Dec 13

Desert Solstice 24 Hour race Coverage – Dec 13, 2104

Desert Solstice 24 Hour Coverage and Updates.  

Hear the audio podcast update live during the race; press play below, or watch video, or read/see the updates


LeaderBoard, Last lap, 24 Hours Desert Solstice

Done – Desert Solstice 24 Hour and 100 Mile Track RaceToo many individual stories to mention what happened in the last 24 hours, and especially the last hour. Here's the Leaderboard minus the last portion of the last lap: Read it, study it, see the amazing performances. 

It seems the standout performance of the race was Katalin Nagy, started strong and just never let up!  After placing 2nd at the Spartathalon a few months ago to her good friend (Szilvia), Katalin arrived at Desert Solstice to perform, and did she ever. 151.4 miles in 24 hours (her first 100 miles was 14:55:25).  Through the night, the temperatures dropped, many slowed down, but Katlain kept charging ahead, pushing the pace.  Not to be left out, she was pushed the entire time by Traci Falbo, recent World record holder on several events (including her 242 mile 48 hour performance in Anchorage Alaska in August). Traci kept the pressure on Katalin, but it was viewed on the track that Katalin didn't feel any pressure, she controlled the race, and in the end ran the 2nd furthest by an American ever.  She set the American Women's open Track 24 hour distance record under 22 hours with 2 hours to go. Was this her most perfect race? Stacey Costa put on an amazing performance too, finishing over 126 miles. 

On the men's side, John Cash held on for the overall win, though in the later hours Swedish runner Anders Tysk made up a lot of distance speeding up in the last couple hours.  Andres had come intending to break the Swedish national 24 hour record, but had a flu in the week before the race.  It appeared at one point, he flipped a switch (anger) and just gutted it out still finishing with 152 miles to Cash's 154. Rich Riopel stayed steady through the night, always smiling and after a lull late afternoon early on, he came back good.  Hung K Ng was in a lot of pain up through his finish, but for 8th place overall and 122 miles, posted a respectable performance. Canadian Dennene Huntley ended with 117+ miles and made the Canadian National team with over 180km which left her ecstatic. Round out the top 10 was Ed Ettinghausen, who after completing TWO 100 mile races last weekend, stayed out on the track feeling it all in his legs and body, the strain, but passed a few in the latter hours finishing in 114/115 miles for his 38th 100 mile race this year.  I'll try to update more later, just ask, or feel free to provide me input.

Here's some photos from the last hour.

DSC_6385 DSC_6418 DSC_6422 DSC_6432 DSC_6440 DSC_6448 DSC_6463 DSC_6477 DSC_6486 DSC_6501DSC_6601 DSC_6599 DSC_6595 DSC_6593 DSC_6591 DSC_6590 DSC_6589 DSC_6588 DSC_6586 DSC_6580 DSC_6579 DSC_6578 DSC_6576 DSC_6574 DSC_6573 DSC_6572 DSC_6571 DSC_6568 DSC_6567 DSC_6566 DSC_6565 DSC_6563 DSC_6562 DSC_6561

20-22 Twenty+ hours into the Desert Solstice 24 hour raceMany records broken, quite a few runners still on the track. Desert Solstice hasn't seen this many runners still on the track this long. Women's standout Katalin Nagy still dominates the track with her smooth running, breaking an existing American 24 Hour track record and she still has 2 hours to go. Not far behind is Traci Falbo who's already broke an age group 100 mile track record. Joe Fejas has retired from the race at 111 miles in 18 hours. Quite a few men retired before the full 24 hours. John Cash, Anders Tysk (who'd originally wanted to come break the Swedish 24 hour recrod but came down with a flu this week) are still withing a few miles of each other. Ed is staying out on the track using every bit of time he can, but is feeling the full effect of 38 100 mile runs this year!

Here's some photos

22 Hours DS24DSC_6359 DSC_6362 DSC_6364 DSC_6367 DSC_6370 DSC_6374 DSC_6378 DSC_6379

12-15 Fifteen hours into the Desert Solstice 24 hour race, Three runners hit 100 miles under 15 miles. Dave Proctor first, John Cash and Katalin Nagy. John Cash is now surging, taking over first. Katalin 1st woman, by far, 3rd overall – she took 2nd at Spartathalon this year, 16th overall, phenomenal.Charlie Engle struggling. Ed Ettinghausen and Stacey Costa-Zweifel keep smiling each lap. Joe Fejes at 92 miles. Eric Clifton is continuing on strongConnie Gardner has deep pain in her left knee forcing her to get some aid, but presses through the pain and keeps circling the track after 12 hours.  The athletes are still RUNNING. 19 of them just keep going.  

Leaderboard at 13hrs 20 minutes:

DSC_6313 DSC_6321 DSC_6322 DSC_6325 DSC_6326 DSC_6327 DSC_6332 DSC_6337 DSC_6341 DSC_6342

 

10 TEN Hours into the Desert Solstice 24 hour race, I interview Nick Coury during the race about the field, it's progress and who's doing what out on the track. Press play below. 

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8 Eight Hours into the Desert Solstice 24 hour race, Seriousness sets in.  If there's one thing that has set this race apart from every other race, these are not novices.  Everyone keeps running.  They are good.  At 8 hours and nearly everyone is over 50 miles.  That's rare in a race.  This is amazing to watch!

8 Hours into Desert Solstice 24 Hour 8 Hours into Desert Solstice 24 Hour 8 Hours into Desert Solstice 24 Hour 8 Hours into Desert Solstice 24 HourDSC_6138 DSC_6137 DSC_6136 DSC_6135 DSC_6134 DSC_6133 DSC_6132 DSC_6131 DSC_6130 DSC_6129 DSC_6128 DSC_6127 DSC_6126 DSC_6125 DSC_6124 DSC_6123 DSC_6122 DSC_6121 DSC_6120 DSC_6119 DSC_6118 DSC_6117 DSC_6116 DSC_6115 DSC_6114 DSC_6113 DSC_6112 DSC_6111 DSC_6110 DSC_6109

6 SIX Hours into the Desert Solstice 24 hour race, a train forming. Strategy?  Running together helps, but how far is too far?   Dave James has stopped running, Eric Clifton set a new world men's six hour track 55-59 world record 66.884km was the old record.  John Pommier running extremely strong Age 50, 51 miles in 6:41. Traci Falbo ran 40 miles in exactly six hours. 29 year old  Courtney Dauwalter leading the race 

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6Hrs 41 minutes in to Desert Solstice 24 Hoursix hours into 24Desert Solstice 6 Hours into 24 12-13-2014

4 Hours into a 24 hour race, this is how everyone's looking. 2 guys hit 50km under 4 hours.  I'm doing some audio to go with the race.  We learned the Jester, Ed, when he ran his 2 100 mile races last weekend, there was only 10 minute time where he rested. A few guys here, Eric Clifton and someone else, on track to break a 6 hour record.

4 Hour Update - Desert Solstice 12-13-2014 4 Hour Update - Desert Solstice 12-13-2014 4 Hour Update - Desert Solstice 12-13-2014DSC_5907 DSC_5910 DSC_5912 DSC_5913 DSC_5914 DSC_5915 DSC_5916 DSC_5917 DSC_5918 DSC_5919 DSC_5920 DSC_5921 DSC_5922 DSC_5923 DSC_5926 DSC_5927 DSC_5928 DSC_5929 DSC_5930

 

2nd Hour Photo Updates:

Why are they smiling so much!?  Haha.

Kevin Grabowski trying for 50K age group record, going for 100k total.

2 Hours into Desert Solstice 24 Hour Race DSC_5905 DSC_5904 DSC_5903 DSC_5902 DSC_5901 DSC_5900 DSC_5899 DSC_5898 DSC_5897 DSC_5896 DSC_5895 DSC_5894 DSC_5893 DSC_5892 DSC_5891 DSC_5890 DSC_5889 DSC_5888 DSC_5887 DSC_5886 DSC_5885

 

1st Hour:

Charlie Engle Hour 1 Desert Solstice Hour 1 Desert Solstice Hour 1 Desert Solstice Hour 1 Desert Solstice DSC_5880 Hour 1 Desert Solstice Joe Fejas Hour 1 Desert Solstice Hour 1 Desert Solstice

3.5 Hours into the race, here's how those looking for records are doing:

Miles To Go % Complete Margin Projected Time Mark Lap Pace Needed Runner Record
7.46 76% -3.1% 0d 4:42:31 4:51:30 2:33 Connie Gardner USA Women's 50-54 Track 50 KM
11.43 69.3% -14% 0d 5:09:41 60,000m 3:09 Eric Clifton World Men's 55-59 Track 6 Hour
18.25 60.6% -1.6% 0d 5:54:12 74,565m 1:58 Jean Pommier World Men's 50-54 Track 6 Hour
21.91 56.2% -3% 0d 6:22:14 6:33:57 2:01 Jean Pommier USA Men's 50-54 Track 50 Mile
24.15 51.7% 0.1% 0d 6:55:19 6:55:02 2:03 Eric Clifton USA Men's 55-59 Track 50 Mile
27.38 45.2% -1.1% 0d 7:54:39 7:59:58 2:24 Debra Horn USA Women's 55-59 Track 50 Mile
34.05 45.2% -4.4% 0d 7:55:02 8:16:50 2:03 Jean Pommier USA Men's 50-54 Track 100 KM
36.29 41.6% -11.6% 0d 8:36:08 9:43:56 2:31 Eric Clifton USA Men's 55-59 Track 100 KM
38.53 38% 1.5% 0d 9:25:02 9:16:28 2:12 Connie Gardner USA Women's 50-54 Track 100 KM
39.27 36.8% 1.5% 0d 9:43:28 9:34:46 2:16 Stacey Costa USA Women's 45-49 Track 100 KM
39.52 36.4% -4.9% 0d 9:49:52 10:20:06 2:32 Debra Horn USA Women's 55-59 Track 100 KM
48.22 31.9% -6.6% 0d 11:12:27 114,000m 2:36 Debra Horn USA Women's 55-59 Track 12 Hour
51.2 37.6% -20.6% 0d 9:31:25 132,000m 2:27 Kevin Grabowski USA Men's 45-49 Track 12 Hour
52.21 31.1% -4.2% 0d 11:29:31 122,031m 2:24 Connie Gardner USA Women's 50-54 Track 12 Hour
53.18 29.8% -0.1% 0d 11:59:33 121,983m 2:21 Debra Horn World Women's 55-59 Track 12 Hour
53.59 30.8% -3.2% 0d 11:36:59 124,650m 2:20 Traci Falbo USA Women's 40-44 Track 12 Hour
54.37 29.6% 0.7% 0d 12:05:15 124,300m 2:18 Stacey Costa USA Women's 45-49 Track 12 Hour
55.63 31.7% -6% 0d 11:16:48 131,128m 2:15 Eric Clifton World Men's 55-59 Track 12 Hour
55.63 31.7% -6% 0d 11:16:49 131,129m 2:15 Eric Clifton USA Men's 55-59 Track 12 Hour
57.41 30% -0.6% 0d 11:55:43 132,000m 2:11 Joe Fejes USA Men's 45-49 Track 12 Hour
59.15 32.2% -7.4% 0d 11:06:57 140,400m 2:07 Jean Pommier USA Men's 50-54 Track 12 Hour
60.72 31.6% -5.7% 0d 11:18:56 142,924m 2:04 Jean Pommier World Men's 50-54 Track 12 Hour
61.39 29.6% 0.6% 0d 12:04:40 140,400m 2:02 Jay Aldous USA Men's 50-54 Track 12 Hour
65.37 32% -6.9% 0d 11:10:07 154,800m 1:55 Kevin Grabowski USA Men's Open Track 12 Hour
66.36 31% -3.8% 0d 11:32:27 154,800m 1:53 Mike Bialick USA Men's Open Track 12 Hour
68.12 31.1% -4.3% 0d 11:29:18 159,233m 1:50 Kevin Grabowski World Men's 45-49 Track 12 Hour
69.18 30.8% -20.9% 0d 11:36:40 14:41:09 2:23 Kevin Grabowski USA Men's 45-49 Track 100 Mile
69.18 30.8% -3.2% 0d 11:36:40 11:59:28 1:48 Kevin Grabowski USA Men's Open Track 100 Mile
69.18 30.8% -5.8% 0d 11:36:40 12:19:11 1:53 Kevin Grabowski World Men's 45-49 Track 100 Mile
69.18 30.8% 1.3% 0d 11:36:40 11:28:03 1:42 Kevin Grabowski World Men's Open Track 100 Mile
70.09 30.5% -2.4% 0d 11:43:01 162,400m 1:47 Kevin Grabowski World Men's Open Track 12 Hour
70.17 29.8% 0.1% 0d 11:59:54 11:59:28 1:47 Mike Bialick USA Men's Open Track 100 Mile
71.08 29.6% 0.9% 0d 12:06:27 162,400m 1:46 Mike Bialick World Men's Open Track 12 Hour
71.91 28.1% -8.2% 0d 12:44:29 13:52:29 2:08 Jean Pommier USA Men's 50-54 Track 100 Mile
71.91 28.1% -8.2% 0d 12:44:29 13:52:29 2:08 Jean Pommier World Men's 50-54 Track 100 Mile
74.15 25.8% -0.2% 0d 13:50:39 13:52:29 2:04 Jay Aldous USA Men's 50-54 Track 100 Mile
74.15 25.8% -0.2% 0d 13:50:39 13:52:29 2:04 Jay Aldous World Men's 50-54 Track 100 Mile
74.15 25.8% -14% 0d 13:50:39 16:05:30 2:30 Eric Clifton USA Men's 55-59 Track 100 Mile
74.15 25.8% -9.2% 0d 13:50:39 15:14:35 2:20 Eric Clifton World Men's 55-59 Track 100 Mile
74.65 25.4% -2.6% 0d 14:06:56 14:29:44 2:10 Courtney Dauwalter USA Women's Open Track 100 Mile
74.65 25.4% -2.2% 0d 14:06:56 14:25:45 2:10 Courtney Dauwalter World Women's Open Track 100 Mile
 

 

 

May 26

Episode 25 – Desert Queen Sandy McCallum – Guinness record holder and ultrarunner interview

Episode 25 – Desert Queen Sandy McCallum – Guinness record holder and ultrarunner interview

Sandy McCallum

Welcome to Episode 25! In this show Israel talks to The Desert Queen – Sandy McCallum. Listen to her running achievements and world record. Truly inspirational!
-Emily and Israel have a long overdue catch up and discuss the race Israel recently directed and looped courses. Again they touch on nutrition. Ever wondered how the food companies deliver out of season fruit and vegetables worldwide? A glimpse into mass food production and retail and a sordid story in many cases.
Get a link to Israel's ketogenic salad video;
-Israel has a six pack! Not a lot of running going on but plenty of resistance training;
Hope you enjoy the show and please leave us n honest review on itunes!

Desert Queen Sandy McCallum

Sandy McCallum’s website:  http://desertsandy.blogspot.co.uk

Palmer Lake 24 Hour Fun Run Male Podium Placers
https://ultrasignup.com/results_event.aspx?did=27472

Palmer Lake 24 Hour Male Podium

Israel’s Ketosis Salad Video. Low Carb Cooking & Nutrition for Endurance Athletes – How to make a Ketogenic Salad

http://www.youtube.com/watch?v=McPMV5idoqg

Palmer Lake 24 Hour Fun Run – Video of Race day is below. 

http://vimeo.com/90483328

   

 

The Long Run Podcast on Twitter: @LongRunPodcast

http://www.twitter.com/LongRunPodcast
YouTube.com/TheLongRunPodcast


The Long Run Podcast in iTunes

The Long Run on iTunes / GB / UK Audience:
https://itunes.apple.com/gb/podcast/the-long-run-podcast/id635015196

The Long Run on iTunes / USA Audience:
https://itunes.apple.com/us/podcast/the-long-run-podcast/id635015196#

RSS Feed for Android Players
Android

Android  http://thelongrun.libsyn.com/rss
Here is the Audio for Episode 25
(direct download link at) 

http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_25.mp3

Mar 17

Episode 24 – Warren Pole and the Groundhog Marathon

Episode 24 – Warren Pole and the Groundhog Marathon – Running on a track, Timed Races  -Support for The Long Run Podcast

Ground Hog MarathonIn Episode 24 of The Long Run Podcast, Emily covers the Groundhog Marathon. Could you run 105.5 times around an athletics track? How does this effect runners mentally and physically? Emily runs some loops with some of the athletes asking just these questions.
Can you support our podcast please?
Photo 08-03-2014 09 23 56

Run To The Castle, Run To The Coast, Run from Sunset to Sunrise? More races for your diaries!

Emily interviews sports and lifestyle journalist of 20 years – Warren Pole. Also an ultra runner Warren has done the MDS, the UTMB and now tries out a track marathon for the first time. Hear how he gets on.

They talk nutrition, London Underground/Overground Marathon, the pure, natural ingredients in 33Shake.com and much more…

Israel talks about his race he is directing on March 29-30, 2014

24 Hours of Palmer Lake Fun Run, in Colorado at 7,244 ft on a .8 mile trail loop

Links:
Warren Pole's website: warrenpole.com

Israel's 24 hour Race: Sign up at http://ultrasignup.com/register.aspx?did=27472
codrc.co.uk
33Shake.com

http://www.israeltherunner.com/24-hour-run-palmer-lake/

The Long Run Podcast on Twitter: @LongRunPodcast

http://www.twitter.com/LongRunPodcast
YouTube.com/TheLongRunPodcast


The Long Run Podcast in iTunes

The Long Run on iTunes / GB / UK Audience:
https://itunes.apple.com/gb/podcast/the-long-run-podcast/id635015196

The Long Run on iTunes / USA Audience:
https://itunes.apple.com/us/podcast/the-long-run-podcast/id635015196#

RSS Feed for Android Players
Android

Android  http://thelongrun.libsyn.com/rss
Here is the Audio for Episode 24
(direct download link at) 

http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_24.mp3

Feb 12

Episode 23 – Across the Years 72 hours – Keto / Low Carb Nutrition – Interview w Sports Medicine Physician, Exercise Physiologist, Muscle Physiologist

Episode 23 – Across the Years 72 hours – Keto / Low Carb Nutrition – Interview w Sports Medicine Physician, Exercise Physiologist, Muscle Physiologist

We’re back!  Emily and Israel catch up after a winter break then interview two Doctors in Sports Medicine.
Topics we discuss:

·      Israel’s 161.6 mile run at Across the Years 72 hour, running with Yiannis Kouros, the Jester, etc.
·      Nutrition and Keto / Low Carb Eating, Volek Phinney
·      Book: The Calorie Myth, Jonathan Bailor [Calories in Calories Out?]
·      Cost of healthy eating vs. unhealthy eating (Article Here)
·      Weight lifting, strength training, rest, body composition, push up challenge
·      Weather extremes, floods, snow, ice, cold on both sides of the Atlantic.
·      Social Ultra List, Free events to run in the UK instead of paying for racing.

Interview with Sports Medical Doctors.

Screen Shot 2014-02-11 at 4.48.01 PMShawn Stasko – PhD in Muscle Physiology, studied the cellular mechanism of skeletal muscle fatigue and carbohydrate metabolism.

Dr Scott Black. M.D., PhD, Sports Medicine Physician, Exercise physiologist

Big words and topics talked about

·       Exercise physiology, muscle performance between endurance or power.  Muscle contractility, how muscles fatigue and use energy systems at cellular level. Disease setting, exercise setting, normal setting.
·      With many endurance athletes taking low carb fueling, how does a drink invented by these two doctors with carbohydrates affect performance?  The drink they invented is called Sweat Oral Rehydration Drink (S.W.O.R.D).  They explain the details behind this product and their approaches to it’s creation.  
·      They answer questions about fat adaptation, fat fueling vs carbohydrate fueling and arguments for both sides.  
·      Dr. Noakes and Waterlogged, sodium
·      How does sweat loss impact body at a cellular level? Does sodium prevent cramping? No.
·      Saline, acute dehydration Blood plasma volume, move oxygen, amino acid exchange, carbohydrate exchange, blood glucose. IV sodium sticks to water
·      Solid food vs liquid calories and running long ultramarathon events.
·      Carbohydrate sources, digestive/gut GI system training for fueling
·      Speed of liquid calories digestion vs solid fuel or fat.
·      Periodize your training, peak, taper properly, vary training over the course of a year
·      How does the body react at a cellular level to rest?
·      You get stronger when you’re resting. Exercise tears up the muscles, you need to recover, retool, then you get stronger.
·      Strength training and running. Who benefits most?  Really, it’s the women.
·      What type or kind of flavors of anything (food, drink, gels) is “likable” or would you (Runners) desire?

Ending Song Credits: A Flock of Seagulls, I Run

http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_23.mp3

Sword Drink

161.6 Miles Yiannis Kouros Israel Running with Yiannis Kouros Across the Years Israel with Mary Lou Israel with The Jester The Jester

 

The Long Run Podcast on Twitter: @LongRunPodcast

http://www.twitter.com/LongRunPodcast

YouTube.com/TheLongRunPodcast

The Long Run Podcast in iTunes

The Long Run on iTunes / GB / UK Audience:

https://itunes.apple.com/gb/podcast/the-long-run-podcast/id635015196

The Long Run on iTunes / USA Audience:

https://itunes.apple.com/us/podcast/the-long-run-podcast/id635015196#

RSS Feed for Android Players

Android

Android  http://thelongrun.libsyn.com/rss

Here is the Audio for Episode 23

(direct download link at) 

http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_23.mp3

Dec 19

Episode 22 – Christmas Special with British Trail Runner Podcast

Episode 22 – Christmas Special with the British Trail Runner Podcast

Welcome to Episode 22! Two UK podcasts merge for this Christmas Special! We are talking to Archi, Phil, Dave, Liz and Simon from the British Trail Running Podcast. We touch on Jon “The Hill” Steele’s epic performance at The Hill Ultra in the Peak District. We talk about Israel and Jackie’s experiences at The North Face 50 miler in San Francisco…. Imagine pacing Dakota Jones???? And not even realising it!

MAF with Monty the Pony….? Emily’s Fat Fast. Gift ideas for runners… what we want for Christmas!

Who will be running on Christmas Day? Any of you guys got a “pass”? It may just be a new BTRP Strava Challenge.

Eating clean over Christmas or what the heck…. Lets all pig out ;-)

Phil’s foolproof fuelling strategy of Cherry Pepsi Max. Overtraining? We talk 2014 adventures and Fit @ 40. Coast to Coast, MDS and The Welsh Coast Run. Its going to be an epic year! New Year Running Resolutions. Getting busted by the cops on a night run….

The Long Run Podcast is on Strava as a team, go help us beat the British Trail Runner Podcast in elevation and miles, for a little Christmas fun.

 

 

Links from topics we discussed.

http://www.thehillultra.com/

http://www.britishtrailrunning.co.uk/

http://atkinsfatfast.blogspot.co.uk/

http://www.marathondessables.co.uk/

Opening and closing track Carol Of The Bells – London Festival Orchestra

The Long Run Podcast on Twitter: @LongRunPodcast

http://www.twitter.com/LongRunPodcast

YouTube.com/TheLongRunPodcast

The Long Run Podcast in iTunes

The Long Run on iTunes / GB / UK Audience:

https://itunes.apple.com/gb/podcast/the-long-run-podcast/id635015196

The Long Run on iTunes / USA Audience:

https://itunes.apple.com/us/podcast/the-long-run-podcast/id635015196#

RSS Feed for Android Players

Android

Android  http://thelongrun.libsyn.com/rss

Here is the Audio for Episode 22

(direct download link at) 

http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_22.mp3

Dec 06

Episode 21 – Rob Woddall’s Bob Graham, Paddy Buckley Rounds – dodging bullets, Salt Sugar Fat

Episode 21 – Rob Woddall's Bob Graham, Paddy Buckley, Charlie Ramsey, Rigby and Cuillins Rounds, Rob Woodall – Run Keto – dodging bullets – Salt Sugar Fat

Episode 21 and we are talking to Rob Woodall about  Paddy Buckley RoundBob Graham roundCharlie Ramsay Round, Rigby and Cuillin rounds as well as the South Wales Traverse… And more! The guy is an incredible mountaineer and runner. Hear him talk about his adventures in the UK and also across the globe. Emily and Israel catch up… Israel has been dodging bullets with machine guns in the mountains and it’s on video! Watch it on YouTube. Does your brain mostly run on alpha or beta waves?? Maffetone, Noakes, Fat Ass races. RunKeto. Scary tricks the food industry play at..Salt, Sugar, Fat,  Pre-race coverage of The North Face ultra in San Fran. And more……

The Long Run Podcast is on Strava as a team, go help us beat the British Trail Runner Podcast in elevation and miles, for a little Christmas fun.

 

Rob Woodall - Episode 21 Rob Woodall - Episode 21 Rob Woodall - Episode 21 Rob Woodall - Episode 21

Links from topics we discussed.

 

Israel’s YouTube video getting shot at during 26 mile marathon training run.

KRDO News Channel 13 story with Israel getting shot at:

http://www.krdo.com/news/runner-dodges-bullets-in-pike-national-forest/-/417220/23176314/-/o76rpyz/-/index.html

Run Keto interview with Neeraj during 30 mile Fat Ass race. http://www.youtube.com/watch?v=gcB1GHwGpPE&feature=youtu.be&a

http://www.amazon.co.uk/Challenging-Beliefs-Memoirs-Tim-Noakes/dp/1770221468

http://www.amazon.co.uk/Grain-Brain-Surprising-Sugar-Your-Killers/dp/031623480X

http://trailrunnernation.com/tag/phil-maffetone/

http://www.gofar.org.uk/

http://www.peakbagger.com/

http://peaklist.org/

http://www.peakbagger.com/map/BigMap.aspx?t=C&cx=0&cy=0&z=2&l=TR&cmt=e&cmu=f&d=569

http://www.trigpointinguk.com/

http://www.bench-marks.org.uk/

Closing track – Woke Up This Morning – Alabama 3

http://www.runketo.com

http://www.gofar.org.uk/paddybuckleyround.html

http://www.bobgrahamclub.org.uk

http://www.gofar.org.uk/charlieramsaysround.html

Boulder Fat Ass Races: Dates and Distances: http://humanpotentialraces.weebly.com/fat-asses.html

  • 11.30: Boulder Brass Knuckle Shuffle 24 Mile
  • 12.15: Sawmill 17+ and 50K+ Fat Ass
  • 1.25: Frozen Front Range Marathon
  • 2.8: Frozen Dead Guy 50K (Ned to Boulder)
  • 3.15: High Line Canal 100K

The Long Run Podcast on Twitter: @LongRunPodcast

http://www.twitter.com/LongRunPodcast

YouTube.com/TheLongRunPodcast

The Long Run Podcast in iTunes

The Long Run on iTunes / GB / UK Audience:

https://itunes.apple.com/gb/podcast/the-long-run-podcast/id635015196

The Long Run on iTunes / USA Audience:

https://itunes.apple.com/us/podcast/the-long-run-podcast/id635015196#

RSS Feed for Android Players

Android

Android  http://thelongrun.libsyn.com/rss

Here is the Audio for Episode 21

(direct download link at) 

http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_21.mp3

Nov 19

Episode 20

Episode 20 – Run Keto, Q&A, Bob Graham, Fueling & Recovery, Training like the Kenyans.

In Episode 20, Emily interviews two Run Keto athletes Eric Hislop and Antony Kunkel about their amazing journey in running long while experimenting with their ketogenic diet. They are fast. They are smart, and they know so much about the body, fueling, racing, eating right and setting race records. First though Israel and Emily catch up on all things running on each side of the pond, talk about the infamous Manitou Incline Israel's been running – a grueling 2,000 ft ascent he can do under 30 minutes, We take attempt our best to answer some questions about fueling during long events like the Paddy Buckley RoundBob Graham round, Charlie Ramsay Round, and are gathering questions to ask legendary Rob Woodall on a future episode.  We talk a lot about paleo foods – nutrition ideas during shorter races and low carb approaches to running. We also get into a discussion about running like the Kenyans and their mental approaches to training. Israel talks a little about his running in Colorado, and future race plans like, eh, no more Spine Race, but is running the North Face 50 Mile Endurance Challenge race in San Francisco December 7, and pretty much nothing else except free "Fat Ass" races through the winter. Enjoy this episode that we are sure will stand the test of time and you'll want to listen through more than once just to learn all the things the Run Keto guys talk about. Enjoy!

Run Keto Run Keto guys

Links from topics we discussed.

http://www.runketo.com

http://www.gofar.org.uk/paddybuckleyround.html

http://www.bobgrahamclub.org.uk

http://www.gofar.org.uk/charlieramsaysround.html

Boulder Fat Ass Races: Dates and Distances: http://humanpotentialraces.weebly.com/fat-asses.html

  • 11.30: Boulder Brass Knuckle Shuffle 24 Mile
  • 12.15: Sawmill 17+ and 50K+ Fat Ass
  • 1.25: Frozen Front Range Marathon
  • 2.8: Frozen Dead Guy 50K (Ned to Boulder)
  • 3.15: High Line Canal 100K

The Long Run Podcast on Twitter: @LongRunPodcast

http://www.twitter.com/LongRunPodcast

YouTube.com/TheLongRunPodcast

The Long Run Podcast in iTunes

The Long Run on iTunes / GB / UK Audience:

https://itunes.apple.com/gb/podcast/the-long-run-podcast/id635015196

The Long Run on iTunes / USA Audience:

https://itunes.apple.com/us/podcast/the-long-run-podcast/id635015196#

RSS Feed for Android Players

Android

Android  http://thelongrun.libsyn.com/rss

Here is the Audio for Episode 20

(direct download link at) 

http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_20.mp3

Oct 28

Episode 19

Getting ready for Episode 20 – Nov 7, 2013

Episode 19 – Jim Tinnion – UK Fell Relay Championships – Israel's 100km race in Boulder

Your hosts Emily and Israel welcome Jim Tinnion to the show, Jim talks about his experiences at the UK Fell Relay Championship races – and discussing that infamous Face Plant Corner at UK Fell Relay Championshipsface plant photo taken by Graham Spencer at the bottom of a muddy hill.  Israel talks about his 100 km race in Boulder and how he placed 2nd for the men in the race, meaning yes he (and all the men in the race got chicked bad).  We discuss a few items in the news, BBC finally talking about how low-fat diets are harmful and we touch on the Relentless Race series by Ultrarunning Ltd.

Israel's 2nd place male finish in Boulder 100km

Links from topics we discussed.

http://30dayfitnesschallenges.com/classes/30-day-plank-challenge/#_

http://www.bbc.co.uk/news/health-24625808

http://www.theguardian.com/books/2013/oct/17/story-human-body-daniel-lieberman-review

http://www.ultrarunningltd.co.uk/the-relentless-series

UKA fell relays http://www.britishfellrelay.org.uk/

Navigation http://www.nav4.co.uk/

End Track “Furious Angels”  The Matrix – Reloaded

 

The Long Run Podcast on Twitter: @LongRunPodcast

http://www.twitter.com/LongRunPodcast

YouTube.com/TheLongRunPodcast

The Long Run Podcast in iTunes

The Long Run on iTunes / GB / UK Audience:

https://itunes.apple.com/gb/podcast/the-long-run-podcast/id635015196

The Long Run on iTunes / USA Audience:

https://itunes.apple.com/us/podcast/the-long-run-podcast/id635015196#

RSS Feed for Android Players

Android

Android  http://thelongrun.libsyn.com/rss

Here is the Audio for Episode 19

(direct download link at ) 

http://traffic.libsyn.com/thelongrun/19_The_Long_Run_Episode_19.mp3

Oct 10

Episode 18

The Long Run Episode 18 –  Oct 10, 2013 -Debbie Martin Consani interview – Israel races UROC, Merrell ambasador Katie Roby & Mountain Rescue Team interview, Emily’s Welsh Coast Run…

Episode 18 of The Long Run is here…. Israel tells us all about his UROC experience. His 100k race in the Rockies. You won’t believe it! He was running so strong… he was going so well! Then….? Israel's UROC 100km Race report. 2013 Ultra Race of Champions & Video Blog post

Debbie Martin Consani
Debbie Martin Consan

Emily interviews Debbie Martin Consani who has raced for Scotland and the UK, listen to her training and nutrition strategies. How does she juggle motherhood, full time work and a running career?


Emily also talks to Katie Roby, a Merrell ambassador, Brecon Beacon Ultra Queen and volunteer for the Mountain Rescue Team. They talk running and safety! They touch on Emily’s plans for her 40th celebrations… running 115 miles along the Welsh Coast.

UROC 100K 265
UROC Vidro report
 
 
 
 
 
 
 
 
 
 
 

Israel's UROC 100km Race report. 2013 Ultra Race of Champions & Video Blog post  

Emily’s Welsh Coast Run…
In 2014 I turn 40 and I want to mark the year with an amazing adventure with my mates and any other like-minded people…. I'm going to run, walk, (pub crawl?) my way from Borth to Whitesand Bay, (nr St Davids) over 4 days.

Total miles are approx 115…

Feel free to join me for the whole adventure or just sections… its going to be a running party. No racing… just easy Ultra Touring. Taking in the views, stopping in the villages… Putting in a whole lot of "Time on feet" for the summer Ultra racing season

Fri 9th May : Borth – Llangrannog (38 miles)

Sat 10th May : Llangrannog – Poppit Sand YHA (21 miles)

Sun 11th May : Poppit Sands – Pwll Deri YHA (38 miles ish)

Mon 12th May : Pwll Deri – Whitesand Bay (18 miles)

The Welsh Coast Path has been recently upgraded and having run sections I can say it is truly beautiful!

Feel free to invite partners/friends etc. The more the merrier!

Links to show notes:

http://debsonrunning.blogspot.co.uk/


http://www.breconmrt.co.uk/


http://www.merrell.com/UK/en-GB/Blog/Article.mvc.aspx/eaada5eb-7023-42c5-850a-8e5108d7acf6


http://www.peteblandsports.co.uk/products/adventure-medical-kit-sol-emergency-bivvy.htm


http://www.mightcontainnuts.com/events/welsh_ultra_running_series/index.html

The Long Run Podcast on Twitter: @LongRunPodcast

http://www.twitter.com/LongRunPodcast

YouTube.com/TheLongRunPodcast

The Long Run Podcast in iTunes

The Long Run on iTunes / GB / UK Audience:

https://itunes.apple.com/gb/podcast/the-long-run-podcast/id635015196

The Long Run on iTunes / USA Audience:

https://itunes.apple.com/us/podcast/the-long-run-podcast/id635015196#

RSS Feed for Android Players

Android

Android  http://thelongrun.libsyn.com/rss

Here is the Audio for Episode 18

(direct download link at ) http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_18.mp3

Oct 01

Episode 17

The Long Run Episode 17 –  Oct 1, 2013 – Interview w Hardmoors RD Jon Steele – Israel dodges lightning & prepares to UROC – Emily runs Ultimate Trails 100k

http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_17.mp3

Welcome to episode 17 where Israel and Emily talk from different sides of the pond. Hear how Israel has been dodging lightening up at altitude in the Rocky Mountains, running for his life whilst the atmosphere literally buzzes around him… (Link to Israel's video training for UROC with thunderstorms:  The Shropshire girls nearly inadvertently take a lacy thong to the kit check up north! Israel reads up on how to deal with bears and lions.

Hear Emily's live recording of the Ultimate Trails 100k… Feel the atmosphere, join her 80km in, at the top of Stake Pass on a moonlit night in the Lake District.

Emily talks with northern athlete and RD of Hardmoors, Jon (man of) Steele. Jon tackles the "soft" (literally) Southern ploughed fields in the inaugural Stour Valley Path 100k whilst Emily gets sore feet racing on the rocky Lakeland Trails. They give us feedback in two new UK 100k races. Israel prepares for Ultra Race of Champions 100k whilst Emily rests and recovers!

Stake Pass LD beer IMG_4456 IMG_4453 IMG_4441

IMG_1154 IMG_1155 IMG_1158 IMG_1159 IMG_1161 IMG_1167 IMG_1176 IMG_1177 IMG_1182 IMG_1188 IMG_1191 IMG_1192 IMG_1195 IMG_1197 IMG_1200 IMG_1203 IMG_1204 DCIM100GOPRO DCIM100GOPRO DCIM100GOPRO DCIM100GOPRO DCIM100GOPROLinks
Link to Israel's video training for UROC with thunderstorms: http://www.youtube.com/watch?v=b9WNdzjwr94)
http://www.petelashley.com/albums/lakeland_trails
http://www.ultimatetrails.com/
http://www.britishtrailrunning.co.uk/
http://hardmoors110.org.uk/cms/
http://www.svp100.co.uk/

http://jsteeles50in52.blogspot.co.uk/
http://www.grasshopper-foods.com/
http://ultraroc.com/

Closing Track – Swedish House Mafia – Greyhound

The Long Run Podcast on Twitter: @LongRunPodcast

http://www.twitter.com/LongRunPodcast

YouTube.com/TheLongRunPodcast

The Long Run Podcast in iTunes

The Long Run on iTunes / GB / UK Audience:

https://itunes.apple.com/gb/podcast/the-long-run-podcast/id635015196

The Long Run on iTunes / USA Audience:

https://itunes.apple.com/us/podcast/the-long-run-podcast/id635015196#

RSS Feed for Android Players

Android

Android  http://thelongrun.libsyn.com/rss

Here is the Audio for Episode 17  (direct download link at ) 

http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_17.mp3

Sep 11

Episode 16

The Long Run Episode 16 – Sept 11, 2013 – Low Carb Interviews w Sarah Grigor & Graeme Harvey – Israel SOL with Tor de Geants – Emily about to run Ultimate Trails 100km

http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_16.mp3

Episode 16 of The Long Run has a Low Carb theme! Emily chats with two UK Ultra athletes Sarah Grigor and Graeme Harvey who train and race on a low carb diet. Hear about their experiences of low carb performance and their race experiences across the globe.

Emily and Israel bring you this episode as the racing season enters autumn and the trails start to crunch with leaves! With no Garmin or iPhone anymore Israel laments to us from a dusty roadside deep in the heart of Nebraska about the Tor des Geants raced he has missed and also being chicked by an 11 year old girl in a 5mile race. But he’s won a medal!

Have you ever looked up your mates on the DUV Ultra Marathon Statistik website?

We discuss Emily’s upcoming 100k race in the Lake District and estimate her finishing time. Israel updates us on some US races he would like to do and tells us about his Long Peak adventure. Emily quotes Kilian…

http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_16.mp3

 
Graeme-Al Andalus
Graeme-Al Andalus
Sarah-West Highland Way
Sarah-West Highland Way
Sarah at MDS
Sarah at MDS

Map of Ultimate Trails 100km

Emily Running
Emily Running

Closing track was Bullet and a Target – Citizen Cope

http://statistik.d-u-v.org/index.php?Language=EN

http://www.amazon.co.uk/Why-We-Get-Fat-Vintage/dp/0307474259

http://www.amazon.co.uk/Art-Science-Low-Carbohydrate-Performance/dp/0983490716

http://www.amazon.co.uk/Art-Science-Low-Carbohydrate-Living/dp/0983490708

https://www.facebook.com/carboholic.crisis

http://www.amazon.co.uk/Wheat-Belly-Davis-William-MD/dp/1609611543

http://www.amazon.co.uk/The-Metabolic-Effect-Diet-Actually/dp/0061834890/ref=sr_1_1?ie=UTF8&qid=1378123073&sr=8-1&keywords=the+metabolic+effect+diet

http://www.amazon.co.uk/Pure-White-And-Deadly-killing/dp/0241965284

http://www.enduranceplanet.com/dr-tim-noakes-the-real-deal-on-carbs-for-the-endurance-athlete-hydration-and-learning-to-drink-to-thirst-the-central-governor-theory-and-much-more/

http://www.amazon.co.uk/Run-Die-Kilian-Jornet/dp/1937715094

Don't forget we posted a video of Emily and Israel cycling across Wales on our Youtube page at www.youtube.com/thelongrunpodcast

The Long Run Podcast on Twitter: @LongRunPodcast

http://www.twitter.com/LongRunPodcast

YouTube.com/TheLongRunPodcast

The Long Run Podcast in iTunes

The Long Run on iTunes / GB / UK Audience:

https://itunes.apple.com/gb/podcast/the-long-run-podcast/id635015196

The Long Run on iTunes / USA Audience:

https://itunes.apple.com/us/podcast/the-long-run-podcast/id635015196#

RSS Feed for Android Players

Android

Android  http://thelongrun.libsyn.com/rss

Here is the Audio for Episode 16  (direct download link at ) 

http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_16.mp3

Aug 30

Episode 15 – Joust 24 Hour – Leadville 100 Race Chase – New Beginnings -Tor des Geants next up – Interview w Edward Brown – e-mail us your audio and we’ll put it on the show

Aug 16

Episode 14 – Anthony Forsyth North Downs 100 2nd place Phenomenal Race – Israel chases races, Emily gets ready to Joust 24

The Long Run Episode 14 – Aug 16, 2013 – Anthony Forsyth North Downs 100 2nd place Phenomenal Race – Masterful performance, superhuman training,  Israel chases races, Emily gets ready to Joust 24

Centurion NDW Race chasing

Be prepared to be captivated by the amazing interview with Anthony Forsyth who battled back and forth on the Centurion Running North Downs Way 100 mile race with Edward Catmur eventually taking 2nd overall and still 1 hour 48 minutes off the old course record finishing in 16:03! Anthony will have you on edge throughout his interview as he takes us through his journey from an overweight kid to training at 140-160 miles per week to posting one of the best UK Ultrarunning performances of 2013.

Anthony is a master speaker, you won't notice the time quickly passing as he tells how even though he wasn't on anyone's radar to finish with the top guys, he still had some impressive performances that just leave your jaw dropped. He won a 50 mile in th

e US, a trail Half marathon the next weekend, ran a 2:44 marathon in Reykjavik, Iceland placing 2nd overall just to name a couple things.  In June & July 2013, Anthony ran 600 & 650 miles each month, and everything came together at NDW100 where he had the most perfect race beyond anyone's imagination.  His crew was flawless, his pacers perfect, his family there all along the way.   In fact, this race probably demonstrated more than any other what the difference a crew makes.

DCIM100GOPRO IMG_7672 IMG_7609 IMG_7610 IMG_7615Israel made it to Colorado, but not before rushing around the UK in a wild chase around the country to take in everything he could, followed the North Downs Way, also witnessed the start of the first 6day race on UK soil in 25 years just south of Oxford, visited London in the waining hours, and didn't sleep more than an hour at a time for 3 days. 

Emily is running in the Joust 24 Hour race this weekend, (we interviewed race director Steve Worrallo of ULTRArunning ltd in Episode 10), and she'll just go and enjoy the experience.

Israel's first weekend in Colorado will be following the Leadville 100 race, will be posting on twitter at Twitter: @israeltheRunner, @LongRunPodcast and probably elsewhere.

Don't forget we posted a video of Emily and Israel cycling across Wales on our Youtube page at www.youtube.com/thelongrunpodcast

 

Anthony Forsyth's Facebook Page http://www.facebook.com/100milepants

The Long Run Podcast on Twitter: @LongRunPodcast

http://www.twitter.com/LongRunPodcast

YouTube.com/TheLongRunPodcast

The Long Run Podcast in iTunes

The Long Run on iTunes / GB / UK Audience:

https://itunes.apple.com/gb/podcast/the-long-run-podcast/id635015196

The Long Run on iTunes / USA Audience:

https://itunes.apple.com/us/podcast/the-long-run-podcast/id635015196#

RSS Feed for Android Players

Android

Android  http://thelongrun.libsyn.com/rss

Here is the Audio for Episode 14  (direct download link at ) 

http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_14.mp3

Aug 05

Episode 13 – Charlie Sharpe _ Lakeland 100 2nd place Interview – Running for Women – Cycling across Wales – Controversial topics like iPods and poles, Israel’s farewell

The Long Run Episode 13 – Aug 5, 2013 – Charlie Sharpe Interview _ Lakeland 100 2nd – Running for Women – Cycling across Wales – Controversial topics like iPods, sunscreen, and poles, Israel’s farewell

We are honored to have the MONTANE® Lakeland 100 2nd place finisher and phenomenal runner Charlie Sharpe on the show, hear his fascinating account moving from 29th place to 2nd over 100 miles. Emily and Israel cycled across Wales and talk about the aspects of biking, we also record this episode after running the coastal path from the stunning seaside village of Llanngrannog, Wales.

According to Runners World, Women were a greater percentage of the field than men at all standard distances except the marathon. Women made up 58% of the field at 5-Ks, 55% at 10-Ks, and 60% at half-marathons. Men led 26.2-milers with 58% of total finishers.

Wish so many female runners out there, it’s surprising there isn’t more discussion on specific issues related to running for women. Emily tackles this difficult topic and we hear some very interesting and important topics that many runners and coaches may not think about, especially about planning your training or races. Emily keeps everyone entertained and we hope you enjoy the discussion.

The last portion of the show, Israel and Emily take very strong sides on controversial debates between sunscreen advocates and those all for getting the Vitamin D we need, we’re both very pro-iPod / headphones, how music or podcasts help, and we even dabble in whether poles should be acceptable in races or not. Last Israel say’s his farewell from the UK but will still be producing this podcast and looking forward to hearing from the audience as to where the future of this show should go.

Thank you all! 10,000 downloads and counting!

Photos of Charlie Sharpe and his medal collection:

Charlie Sharpe and his trophies

Charlie Sharpe and his trophies

Charlie's Ultra Race medal Collection Charlie's medals from races Trophies Charlie has won

Photos of Israel and Emily’s running and cycling in Wales:

Israel and Emily on Coastal Path near LLangrannog, Wales

Israel and Emily on Coastal Path near LLangrannog, Wales

During a run Nice

Stunning Scenery on Welsh Coast

Stunning Scenery on Welsh Coast

Perfect Day

http://charlie-sharpe.blogspot.co.uk

Cholesterol, Sun Exposure, Autism, Alzheimer’s – Stephanie Seneff

http://www.paleorunner.org/2013/08/cholesterol-sun-exposure-autism.html

The Long Run Podcast on Twitter: @LongRunPodcast

http://www.twitter.com/LongRunPodcast

YouTube.com/TheLongRunPodcast

The Long Run Podcast in iTunes

The Long Run on iTunes / GB / UK Audience:

https://itunes.apple.com/gb/podcast/the-long-run-podcast/id635015196

The Long Run on iTunes / USA Audience:

https://itunes.apple.com/us/podcast/the-long-run-podcast/id635015196#

RSS Feed for Android Players

Android

Android  http://thelongrun.libsyn.com/rss

Here is the Audio for Episode 13  (direct download link at ) 

http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_13.mp3

Jul 20

Episode 12 – Q&A, ketosis, drinking river water – Maffetone – low carb – AAUT 5 day race – 2014 running camp – bike across Wales

The Long Run Episode 12 – July 20, 2013 – Q&A, ketosis, drinking river water – low carb – AAUT 5 day race – 2014 running camp – bike across Wales

In our latest Episode, Emily and Israel answer a few questions about fueling for the Three Peaks Challenge, drinking river water – is it safe? Maffetone heart rate training with  low carb eating how they are interrelated – Emily keeps using big words in relation to ketosis. She’s also launching a trail running camp in August 2014 for anyone including families. We discuss a little of Israel’s 5 day run in Spain in 41 deg C / 105 deg F temperatures, and why would he buy two pizzas at night? Emily’s going to bike across Wales, maybe Israel too, shout out to British Trail Running Podcast for getting Emily’s Hadrian’s Wall stamps. Lots of odd humour and great some learning in this show. Enjoy!

The Long Run Podcast on Twitter: @LongRunPodcast

http://www.twitter.com/LongRunPodcast

YouTube.com/TheLongRunPodcast

The Long Run Podcast in iTunes

https://itunes.apple.com/us/podcast/the-long-run-podcast/id635015196#

RSS Feed for Android Players

Android

Android  http://thelongrun.libsyn.com/rss

Here is the Audio for Episode 12  (direct download link at ) 

http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_12.mp3

Jul 03

Episode 11 – Prevention of Overtraining Syndrome – Vertical Km – Heat Training – Emily’s celebrity status – How fast can Israel run 1 mile?

The Long Run Episode 11 – July 3, 2013 – Prevention of Overtraining Syndrome, the endocrine system? – Vertical Km – Heat Training – Emily’s celebrity status – How fast can Israel run 1 mile?

It’s already July! So lets talk about the prevention of Overtraining Syndrome. What is so important about the endocrine system? Many of us are in the middle of “racing season,” so we thought we’d focus on how to keep from getting overtrained, and making sure you don’t break down and ruin your running season.  Israel had it 4 years ago.  It’s not fun, and it takes months to get back into running.      We talk about Israel running up a vertical km in France and the exciting atmosphere!  Emily is turning into a celebrity star. She’s got camera crews following her around, and they might even get to ride her fire engine!  How fast can Israel run a mile after running 150 miles in the desert? Got ideas for Emily’s 40th next year? Heat training.   Hopefully you enjoy this podcast, we actually tried to pretend we know what we’re talking about this time.  Good luck to Jim running in Norway this weekend!  

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The Centurion Running Post where I first heard about the importance of the endocrine system with running and ultras.

http://www.centurionrunning.com/blog/?page=15 The endocrine system is the body’s mechanism for producing hormones that help maintain normal bodily function. Recently a bit more has come to light about ultrarunning causing stress on the endocrine system and depletion of it is a by-product of massive training mileage or over stressing it during very long races. Reading the list of symptoms in articles like this and problems resulting from such stresses it has become obvious to me that I have been suffering the longer lasting after effects of over stressing my body over long periods of time.

ENDOCRINE SYSTEM DEPLETION

http://www.succeedscaps.com/articles/endocrine_system_depletion/

The endocrine system is a collection of glands that produces a wide variety of chemical messengers called hormones, necessary for normal bodily functions. Hormones regulate processes as diverse as metabolism, growth, digestion, sexual development, and response to stress. The glands release the hormones directly into the bloodstream where they are transported to organs and to tissues. At these target organs and tissues, the secreted hormone evokes a specific, pre-programmed response from the targeted cells. The specific functions of the endocrine system include:

  1. regulating the chemical composition and volume of the body
  2. regulating metabolism and energy balance, including digestion
  3. regulating contraction of smooth and cardiac muscle
  4. maintaining homeostasis even during crisis events
  5. regulating components of the immune system, and
  6. regulating the integration of growth and development.

Thus, appealing to the endocrine system is one way in which the body coordinates its actions with information collected from the environment. Most runners think that long training runs are only needed to build muscle for the hours of work they will do in an ultra. Actually, long runs are just as important for training other systems to respond to stress: the heart, lungs, liver, kidneys, digestive system and the endocrine system. We often think of the momentary surge of adrenaline we get when frightened, but to run an ultra, adrenaline is needed all day. The endocrine system is responsible for teaching the body to react to the physical, emotional and mental stress of running an ultra. Most of that training is accomplished during very long runs……….. Keep on reading…. http://www.succeedscaps.com/articles/endocrine_system_depletion/

Check out Israel’s Map at home, in 3 years the trails, ultras, places run around the country, around cities, joining up many trails.

Ultra Touring Map of UK - Israel's places run Jan 2010 to June 2013
Ultra Touring Map of UK – Israel’s places run Jan 2010 to June 2013

Mt. Blanc Vertical km Challenge – June 28, 2013 – http://www.montblancmarathon.net/en/races/vertical-km

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Jun 26

Episode 10 – Steve Worrallo – ULTRArunning – Race Director – The Joust 24 Hour – Relentless

The Long Run Episode 10 – Steve Worrallo – ULTRArunning – Race Director – The Joust 24 Hour – Relentless

In Episode 10, Emily interviews Steve Worrallo of ULTRArunning Ltd based out of Holt Castle, race director for countless ultramarathon events in the UK including the Severn Challenge, The Joust 24 hour, and Relentless. Hear from the difficult side of race directing and find out what Steve’s up too and has planned for 2013. 

Ultra-running ltdhttp://www.ultrarunningltd.co.uk

We are all runners in life. What type of Runner are you?

  • “Look up and not down; look forward and not back; look out and not in; and lend a hand.” E. E. Hale
  • “Obstacles are great incentives” Jules Michelet
  • “It is hard to fail, but it is worse never to have tried to succeed” Theodore Roosevelt
  • “If we are facing the right direction, all we need to do is keep on walking” Zen Proverb
  • “If you don’t know where you are going you’ll end up some place else” Yogi Berra

Holt Castle 2 Holt Castle Holt Castle 3

The Long Run Podcast in iTunes

https://itunes.apple.com/us/podcast/the-long-run-podcast/id635015196#

RSS Feed for Android Players

Android

Android  http://thelongrun.libsyn.com/rss

Here is the Audio for Episode 9  (direct download link at ) 

http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_10.mp3

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