CIM? Chicago? Berlin? NYC Marathon?
No matter what marathon you're prepping for this fall - Coach Andrew Simmons is sharing the key elements to training in the late summer heat, specific endurance runs, and a few extra tips to help you dial in that BQ or sub-3-hour marathon goal.
Do you want to hear more episodes like this? Swipe up on Spotify and let us know!
115 - Layers of Fitness #5 - Enjoying the Cake
Layers of Fitness #4: Decorating the Cake
Hydration
Nutrition (Day of Racing)
Specific Long Runs
Race Pace Sessions
Fast Racing demands vs. Marathon and beyond
Why we can run into stomach issues
What works for training?
Why Carbs or King, and Calories are crucial
Training your gut
Products changing the market!
What is a specific endurance run - it's more than race pace
Refining your strategy
Specific Questions?
E-mail me: andrew@lifelongendurance.com
Layers of Fitness #3: Baking the Cake
Timing (How big is the cake?)
Specific Demands
Moving from General to Specific
Speed Work (Sugar)
Mixing the ingredients
Welcome back. This is the 3rd episode in a 5 part series where we break down the principles of training and dig into some of the smaller nooks and crannies of performance, preparation, and racing. We spent last episode on our mise-en-place, prepping the ingredients and if I’m being honest - we only scraped the surface of preparation. Quite often, when we train we end up degrading in certain areas over a cycle and the “prep” can really be about preparing our bodies to train and rebuilding ignored areas of training. Sometimes that can lead to injury, or it can be from an imbalance in load.
Questions? E-mail me! andrew@lifelongendurance.com
112 | Layers of Fitness #2: What are the Ingredients?
General Fitness
Strength
Capacity [ Anaerobic vs. Aerobic]
Ratio for events
Sprinkles
Neural Work
Strides
Welcome back. This is the 2nd episode in a 5 part series where we break down the principles of training and dig into some of the smaller nooks and crannies of performance, preparation, and racing. We spent last episode on our mise-en-place, prepping the ingredients and if I’m being honest - we only scraped the surface of preparation. Quite often, when we train we end up degrading in certain areas over a cycle and the “prep” can really be about preparing our bodies to train and rebuilding ignored areas of training. Sometimes that can lead to injury, or it can be from an imbalance in load.
Questions? E-mail me! andrew@lifelongendurance.com
A Note to Listeners:
Moving forward Coach Andrew will be taking over all episodes of the podcast. We will still have guests on ocassionally but the podcast will now be used to give listeners more in-depth information. If you have questions you want answered - e-mail: andrew@lifelongendurance.com
Welcome to Episode 1 of a 5 part series I’m calling “The Layers of Fitness”. After some time away from this podcast, I wanted to reassess what this podcast was best used for and what was most helpful to our listeners. The episodes that seem to perform the best are often the ones that bring your knowledge of running and training up a level.
As a coach, I can’t sit down and explain the intricacies of training person by person so the Defining Endurance platform (for now) is going to be a place where I can park some of the most important conversations I wish I had time to explain to my athletes
I reference Episode 79 - The Biology of Fatigue and Episode 85: the Mentality of Recovery in this episode. These are great prerequisites if you feel lost in this one.
Intro Song: Still, Kenny Beats from Louie
Sabrina Stanley is an elite ultra/ mountain runner known for her wins at the Hardrock 100 and her FKT of Nolans 14. In this episode, Sabrina sits down with Andrew to discuss her beginnings as an ultra runner, her relationship with competition, and how she trains for her incredibly feats.
You can read more about Sabrina and watch her video about the Nolans 14 here.
Why does your pace and heart rate matter on easy days? Does it matter what kind of terrain you run on? How do you create a training schedule? Coaches Andrew and Lexi answer your questions
Sports-focused Social Workers Sollita Lucero and Jessica Joiner talk with Lexi Miller about common obstacles that athletes face in their mental wellness. The discussion dives into perfectionism, comparison, and societal pressure.
Jessica Joiner LCSW, LAC, SAP, EMDR Trained: Jessica has over a decade of experience working with those afflicted with addiction, complex trauma, and co-occurring disorders. She is using that experience and her expertise to address the many issues that arise for athletes. Jessica works with all levels of athletic performers to address issues such as anxiety/depression, daily stress and pressure, substance abuse/addiction, adjusting from one level of play to the next, identity, injury, and overall mental health and wellness. She is a member of the Alliance of Social Workers in Sports and has been a presenter at their last two National Conferences. She is a Co-chair of the Clinicians Committee and is a member of the Pro Sports Committee. In addition, Jessica is an approved and listed provider on the Mental Health Registries for both the National Football League Players Association (NFLPA), and the United States Olympic and Paralympic Committee (USOPC).
Jessica has a private practice in the Denver/Metro area of Colorado where, in addition to working with athletes, she also works with military personnel, first responders, as well as other individuals and couples. She has a holistic approach that includes a social justice, systems, and advocacy perspective. Jessica is a professional speaker and as part of her practice, she enjoys presenting material on various topics related to equity issues, as well as those related to substance abuse/addiction—both in general, and in the world of sports.
Sollita Lucero LCSW: Sollita is a Social worker who specializes in sports mental health and is committed to helping people in all walks of life address their mental health. Her work focuses on targeting ineffective behaviors, habits, and beliefs around their mental health that is affecting their quality of life. She believes in taking a collaborative approach to helping clients reach their mental health goals.
Coach Andrew examines the need for speed work, especially for those training for a marathon.
How much can you really change your genetic code? Can heat or elevation training improve your VO2 Max, or is it best to be born with an already stellar system? Geneticist, Dr. Kristen Wells examines and explains to Lexi Miller the roll that genetics play in creating an athlete.
Dr. Jesse is a physical therapist who believes in treating the whole person (not just their injury.) In this episode, he explains how he uses the BioPsychoSocial model to best treat his clients.
What does it take to be one of the best Obstacle Course Racers? Kristopher Mendoza sits down with Andrew Simmons to talk about racing, training, injuries, and keeping perspective.
Andrew Simmons is joined by Johnathon Levitt, host of For the Long Run Podcast. They discuss the importance of finding your "why" in running and weigh the merits of running for fun versus for compition.
Allison Baca is an elite athlete with Solomon, she balances her intense training regimen with being a new mom and keeping up with her demanding job. She speaks with vulnerability about the challenges of being an athlete and foraging her own way.
Are you being unrealistic with your training? What problems could your shoes be causing? Coach Andrew Simmons examines the five most common mistakes in running, and how you can solve them.
For many, early winter is the calm before the training storm! In this episode, Andrew and Lexi discuss how to make the most out of your off-season, and discuss season 2 of Defining Endurance.
Ben Rosario is back again! Ben is the head of the Hoka NAZ-Elite team, and recent co-author of a book with Matt Fitzgerald. He discusses how the practices used by his team of elite athletes can be adapted by anyone.
Colette Vartanian, of Skratch Labs discusses the most important aspects of fueling and nutrition. She dives into the various ways to hydrate, and why they matter.
In a solo episode, Andrew discusses the importance of regression, and how it fits into the different seasons of our lives.