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.

150x150.jpg" alt="Episode 29 Recording" width="150" height="150">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.

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. 150x150.jpg" alt="44 Miles of Running" width="150" height="150"> I 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 17^th overall out of a couple hundred.

300x300.jpg" alt="The North Face 50km" width="300" height="300"> 300x300.jpg" alt="17th place overall The North Face 50km Korea" width="300" height="300"> We 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.

e1468624816351-300x225.jpg" alt="Osan to Seoul Running" width="300" height="225"> e1468624857568-225x300.jpg" alt="Jackie" width="225" height="300"> 225x300.jpg" alt="Texbooks and Recording" width="225" height="300">

long-run-e1365677576534.jpg?w=150" alt="" width="99" height="99">

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  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

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

150x150.jpg" alt="Recording Episode" width="150" height="150">In 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 the track, but the flow of audio did not go quite well. 150x150.jpg" alt="Dawn Till Dusk 5th Place Overall 50km" width="150" height="150">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. 

e1465100546754-150x150.jpg" alt="38 Mile Run to Seoul" width="150" height="150">I 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. 

1024x768.jpg" alt="Recording Episode" width="1024" height="768">  e1465100546754-1024x768.jpg" alt="38 Mile Run to Seoul" width="717" height="538"> 1024x680.jpg" alt="Dawn Till Dusk 5th Place Overall 50km" width="1024" height="680"> 1024x1024.jpg" alt="Korea Mountain Running" width="1024" height="1024">

long-run-e1365677576534.jpg?w=150" alt="" width="99" height="99">

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

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.  

300x225.jpg" alt="Path along river in Pyeongtaek South Korea" width="300" height="225">

Path along river in Pyeongtaek South Korea

1-300x234.jpg" alt="Flying in Korea" width="300" height="234">

300x300.jpg" alt="War Museum of Korea" width="300" height="300">

Check out this podcast interviewing Nick Coury during the Desert Solstice 24 hour Invitational race. Israel talks with Nick track side while these extradorinary athletes continue to run hour after hour. 

8 Eight Hours into the Desert Solstice 24 hour race, Seriousness sets in.http://www.aravaiparunning.com/ultracast/ 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! http://www.thelongrunpodcast.com/desert-solstice-24-hour/

6 SIX Hours into the Desert Solstice 24 hour race, a train forming. Strategy? 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 women's race.

4 Hours Done. Live video and results at: http://www.aravaiparunning.com/ultracast/ Another camera feed and Photos plus some commentary at http://www.thelongrunpodcast.com/desert-solstice-24-hour/ Live Desert Solstice Feed hourly updates. Couple Canadian's going for some records. Kevin Grabowski at 48 trying to for the American 50K age group record, has to run 1:34min/mile to do that. Ed Ettinghausen looking great. Traci Falbo. Stacey Costa-Zweifel says she like The Long Run Podcast:)! 

1st Hour Done. Kevin Grabowski running at 6:20mile. Ed Ettinghausen running strong, Traci Falbo, Joe Fejes, Dave James

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

McCallum.jpg">McCallum-300x194.jpg" alt="Sandy McCallum" width="300" height="194">

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!

queen.jpg">queen-300x199.jpg" alt="Desert Queen Sandy McCallum" width="300" height="199">

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

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

300x199.jpg" alt="Palmer Lake 24 Hour Male Podium" width="300" height="199">

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

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

The Long Run Podcast on Twitter: @LongRunPodcast

http://www.twitter.com/LongRunPodcastYouTube.com/TheLongRunPodcast

long-run-e1365677576534.jpg?w=150" alt="" width="99" height="99">

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

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

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

09-03-2014-08-19-06.jpg">09-03-2014-08-19-06-300x169.jpg" alt="Ground Hog Marathon" width="300" height="169">In 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?08-03-2014-09-23-56-e1395038690892.jpg">08-03-2014-09-23-56-e1395038690892-225x300.jpg" alt="Photo 08-03-2014 09 23 56" width="225" height="300">

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=27472codrc.co.uk33Shake.com

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

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

The Long Run Podcast on Twitter: @LongRunPodcast

http://www.twitter.com/LongRunPodcastYouTube.com/TheLongRunPodcast

long-run-e1365677576534.jpg?w=150" alt="" width="99" height="99">

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

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

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 Baylor [Calories in Calories Out?]·      Cost of healthy eating vs. unhealthy eating eating-adds-1460-to-annual-food-bill-of-family-of-four.html">(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.

Shot-2014-02-11-at-4.48.01-PM.png">Shot-2014-02-11-at-4.48.01-PM.png" alt="Screen Shot 2014-02-11 at 4.48.01 PM" width="292" height="292">Shawn 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

300x121.png" alt="Sword Drink" width="300" height="121">

300x199.jpg" alt="161.6 Miles" width="300" height="199">300x199.jpg" alt="Yiannis Kouros" width="300" height="199">300x225.jpg" alt="Israel Running with Yiannis Kouros" width="300" height="225">300x224.jpg" alt="Across the Years" width="300" height="224">300x225.jpg" alt="Israel with Mary Lou" width="300" height="225">300x225.jpg" alt="Israel with The Jester" width="300" height="225">199x300.jpg" alt="The Jester" width="199" height="300">

The Long Run Podcast on Twitter: @LongRunPodcast

http://www.twitter.com/LongRunPodcast

YouTube.com/TheLongRunPodcast

long-run-e1365677576534.jpg?w=150" alt="" width="99" height="99">

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  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

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

long-run-e1365677576534.jpg?w=150" width="99">

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  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

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 Round, Bob Graham round, Charlie 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.

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

03-12-2013-22-28-00.jpg">03-12-2013-22-28-00-150x150.jpg" alt="Rob Woodall - Episode 21" width="150" height="150" class="aligncenter size-thumbnail wp-image-556">04-12-2013-10-02-01.jpg">04-12-2013-10-02-01-300x300.jpg" alt="Rob Woodall - Episode 21" width="300" height="300" class="aligncenter size-medium wp-image-557">232x300.jpg" alt="Rob Woodall - Episode 21" width="232" height="300" class="aligncenter size-medium wp-image-558">300x258.jpg" alt="Rob Woodall - Episode 21" width="300" height="258" class="aligncenter size-medium wp-image-559">

Links from topics we discussed.

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

http://www.youtube.com/watch?v=uzsbK-GK4Xo

News 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/

marks.org.uk/">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: asses.html">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

long-run-e1365677576534.jpg?w=150" width="99">

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  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

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 gruelling 2,000ft ascent he can do under 30 minutes, We take attempt our best to answer some questions about fueling during long events like the Paddy Buckly Round, Bob Graham round, 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 Challegne 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 sture will stand the test of time and you'll want to listent through more than once just to learn all the things the Run Keto guys talk about. Enjoy!

10-11-2013-20-29-06.jpg">10-11-2013-20-29-06-122x300.jpg" alt="Run Keto" width="122" height="300" class="aligncenter size-medium wp-image-483">11-11-2013-07-06-37.jpg">11-11-2013-07-06-37-300x198.jpg" alt="Run Keto guys" width="300" height="198" class="aligncenter size-medium wp-image-484">

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

Links from topics we discussed.

http://www.runketo.com

asses.html">http://humanpotentialraces.weebly.com/fat-asses.html

The Long Run Podcast on Twitter: @LongRunPodcast

http://www.twitter.com/LongRunPodcast

YouTube.com/TheLongRunPodcast

long-run-e1365677576534.jpg?w=150" width="99">

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  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