Welcome | Welcome to Episode #101 of the Mile High Endurance podcast. Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals. We're your hosts Rich Soares and Bill Plock and we are glad you are joining us for another week of endurance interviews and discussion. Khem Suthiwan is on vacation in Iceland for the next couple of episodes. We have an awesome interview with coach Sara McLarty joining us this week to give us an update on the last couple of months of ITU racing and talk about swim drills that can help you improve your swim form in the off season. Bill, do you know what shark drill is and what part of your stroke it helps? Don't sweat it - Sara is going to explain it to us.
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Health IQ | Our show today is sponsored by Health IQ. Get your special rate term life insurance for health conscious people with Health IQ. Health IQ is life insurance agency that has exclusive rates for those who qualify. You can even get additional savings by submitting actual data from race results, Strava, Runkeeper or other app data. The good folks at Health IQ will take you through the customer journey. They'll answer all your questions and help you get the rates you deserve. Learn more and get a free quote at healthiq.com/milehigh |
Last week's guest | Thanks to last week's guest coach Joanna Zeiger who joined us to talk about her book "The Champion Mindset - An Athlete's Guide to Mental Toughness." If you missed it, go back and listen to last week's episode. Also, my brother Roger posted about Joanna's YouTube Channel "Everyman Triathlon". I checked it out and got a kick out of her videos "Ambushed: Extreme Run Makeover". Brandon DelCampo and Joanna Zeiger We'll have Joanna Zeiger, PhD back on the show in a few weeks to talk about her new project "Train The Pain Away". |
Discussion Teasers | Before we get into the interview, let's catch up with Bill. How was your Thanksgiving? What do you want to chat about after the interview with Sara? Rich:
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Interview Setup | Sara McLarty is a professional triathlete. In the world of triathlon, she is considered a fast swimmer. She was known has being the "first out of the water" at every race. One of her biggest leads was 90 seconds at the 2006 World Cup in Ishigaki, Japan. Most of her competitions were international-distance and draft-legal. She competed against the best in the world at World Cup and World Championship races. She also enjoy competing in the famous American races: Escape from Alcatraz, Lifetime Fitness and Chicago. She would battle men like Andy Potts and Hunter Kemper in the waters of San Francisco Bay. Are you ready for that super-special swimming secret? Are you ready to discover how to be "first out of the water"? First, join the local swim team when you are 4 years old. Find a great coach who focuses on basic techniques and emphasizes the importance of developing a beautiful stroke. Swim year-round on a club team for 10 years and race your teammates in the pool every day. Then, if you are still healthy and enjoying the water, head off to a top swimming college (like the University of Florida) for four more years. Your next best option is to listen to the interview we have coming up right now with Sara. Should we get it rolling? |
Interview | Sara McLarty |
Health IQ Ad | And we are back. Thanks again to Health IQ for sponsoring today's interview. The Health IQ advantage is their unique mortality model that enables lower rates for health conscious people (like a good driver savings on auto insurance), Health IQ uses science & data to secure lower rates on life insurance for health conscious people including runners, cyclists, strength trainers, vegans, and more. With other life insurance companies, you might be penalized for family history, BMI, and other attributes but don’t get rewarded for your health conscious lifestyle. Like saving money by being a good driver, Health IQ gets you lower rates on life insurance with your health conscious lifestyle. Learn more and get a free quote at healthiq.com/milehigh |
Host Discussion Topics | Welcome back. I love talking to Sara. She's has great information and energy and she definitely knows her stuff. If you haven't gone to the Central Florida Masters site, check it out. We talked about http://www.luckyslakeswim.com/ which if you are going to the Orlando area, you absolutely have to check it out. We went to Orlando in October of 2009 about 6 weeks before Ironman Cozumel and I needed a place to get some swimming in. I got on www.beginnertriathlete.com and got on the forums to find Orlando swimming info and someone recommended Lucky's Lake Swim. I went out there one morning around 6am. I did a couple laps, met Lucky, wrote my name on the bottom of his deck, got the patch and bumper sticker. Bill's Topics
Rich's Topics -
Girls Championship Team Scores NAME RANK SCORE Vail Valley Running Club 1 97 Vista Nation XC 2 124 Broomfield XC 3 134 Lone Peak 4 196 VIKING TRACK CLUB 5 271 Desert Hills Running Club 6 272 Pine View XC Club 7 285 PEAK RACING 8 304 American Fork XC Club 9 306 Mountain View UT 10 311 Davis XC 11 317 ABQ XC 12 337 Wolfpack XC 13 344 Exceler8 14 349 Knight Time Runners Club 15 372 Maple Mountain Golden Eagles 16 377 Westlake Thunder 17 378 GTD-X 18 409 Wild West 19 434 Louisville XC 20 460 RCXC 21 468 REAL Training 22 478 JUSTEAGLES 23 535 Left Hand Cross 24 553 RamsXC 25 656 Thunder 26 690 Rattler Distance Project 27 768
Boys Championship Team Scores NAME RANK SCORE Vista Nation XC 1 80 Springville Cross Country 2 149 Timpanogos 3 203 Thunder 4 235 American Fork XC Club 5 247 RCXC 6 263 Dakota XC Club 7 265 Creek XC 8 266 RamsXC 9 296 T-Birds XC 10 298 Olympus XC 11 300 Louisville XC 12 317 Herriman XC 13 336 REAL Training 14 346 Lone Peak 15 352 Riverton XC Club 16 366 Exceler8 17 383 Davis XC 18 398 Skyridge XC Club 19 449 Desert Hills Running Club 20 464 Warrior Track Club 21 491 Stansbury XC Club 22 504 Storm XC Club 23 525 O-Town Tigers 24 528 Volcano Vista Distance Project 25 531 Pine View XC Club 26 552 Runnin Devils 27 655
Girls Large School Team Scores NAME RANK SCORE Vista Nation XC 1 85 Fossil Ridge Track Club 2 104 Colorado Flyers 3 172 Davis XC 4 200 Lone Peak 5 223 Riverton XC Club 6 240 American Fork XC Club 7 290 GTD-X 8 291 Viewmont Running 9 306 ThunderStruck 10 312 West Track Club 11 332 Rio Rancho XC Club 12 333 Neener XC 13 340 Skyridge XC Club 14 368 Westlake Thunder 15 388 Volcano Vista Distance Project 16 401 T-Birds XC 17 408 Louisville XC 18 421 DCC Thunder 19 446 Shadadors 20 451 Boulder Creek Running Club 21 623 Alta Track Club 22 652 Thunder 23 657 CDSXC 24 665 Storm XC Club 25 680 RCXC 26 683 Huskies Country 27 699 Husky Cross Country 28 748 Cool Blue Reason 29 786 Bobcats 30 821 Rincon UHS 31 1027
Boys Large School Team Scores NAME RANK SCORE Left Hand Cross 1 133 Davis XC 2 180 JUSTEAGLES 3 193 Vista Nation XC 4 195 Neener XC 5 251 Westlake Thunder 6 275 DCC Thunder 7 312 Beak Performance 8 316 Fossil Ridge Track Club 9 327 VIKING TRACK CLUB 10 352 Lasercats 11 389 Titan Clash Colorado 12 396 Poudre River Runners 13 444 Liberty Bell Running Club 14 474 Bear Cave XC Club 15 504 CDSXC 16 510 Vegas Diamondbacks RC 17 595 Louisville XC 18 632 Skyridge XC Club 19 656 Totah XC 20 690 Aggie Running Club 21 723 Viewmont Running 22 723 Thunder 23 731 51 Union Project 24 736 Huskies Country 25 740 Bobcats 26 752 Geico Insurance Running Club 27 776 Cool Blue Reason 28 787 Buffaloes 29 793 Sundevil XC 30 796 T-Birds XC 31 821 Wolfpack XC 32 823 Rocky Mountain XC Club 33 909 Falcon Cross Country 34 911 Knight Time Runners Club 35 916 Colorado Flyers 36 925 ThunderStruck 37 939 Mustang Milers 38 964 Alta Track Club 39 975 Caballeros Running Club 40 1014 RCXC 41 1041 Pollos Guerreros 42 1044 Team OCXC 43 1111 Husky Cross Country 44 1126 Storm XC Club 45 1179 Volcano Vista Distance Project 46 1199 Boulder Creek Running Club 47 1266 Los Leones 48 1509 Red Mountain Running Club 49 1526 West Track Club 50 1540 Wolves Running Club 51 1599 100 Mile Club 52 1616
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Upcoming Interviews |
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303 Triathlon | Our show is also supported by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado. 303Radio is your news podcast. |
Affiliate Programs | Please support our affiliate brands that support the show and help you get faster!
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Closing | If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review. Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.
That's it for the show. Stay tuned, stay informed, and enjoy the endurance journey! |
Welcome | Welcome to Episode #100 of the Mile High Endurance podcast. Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals. We're your hosts Rich Soares, Khem Suthiwan and Bill Plock and we are glad you are joining us for another week of endurance interviews and discussion.
How tough are you? What is your self-talk when things go wrong in a race? How do you prepare yourself for hard workouts? You are about learn how to win the mental toughness game because we are going to talk to the former pro triathlete who wrote the book. We have former Olympian, PhD, Ironman champion, coach and author Joanna Zeiger to talk about her book The Champion Mindset, An Athlete's Guide To Mental Toughness.
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Health IQ | Our show today is sponsored by Health IQ. Get your special rate term life insurance for Health Conscious People with Health IQ. Health IQ is life insurance agency that has exclusive rates for those who qualify. You can even get additional savings by submitting actual data (race results, Strava or Runkeeper or other app data. The good folks at Health IQ will take you through the customer journey, from the moment you let them know you want more information, they'll answer all your questions and help you get the rates you deserve. Learn more and get a free quote at healthiq.com/milehigh
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Last week's guest | Thanks to last week's guest coach Brian Williams who joined us to talk about his epic achievement in completing the 490 Colorado Trail Run in just over 8 days - in what is now the FKT.
If you missed it, go back to episode 99 and check it out.
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Discussion Teasers | Before we get into the interview, let's catch up with Khem and Bill. How are you guys doing?
Do you want to know what we are going to talk about after the interview with Joanna Zeiger?
Rich:
What other topics do we have to discuss after the interview?
Khem - topic(s)
Bill - topic(s)
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Interview Setup | Among topics that are covered in the book are proper goal setting, keeping it fun, building your team, intention in training, improving motivation, promoting self-confidence, mind/body cohesion, brining it on race day, coping with setbacks, taking ownership of your athletic career and becoming a joyous athlete for life.
Most athletes know how to train their bodies. Far too few know how to train their minds. Joanna has helped athletes of all ages and abilities and has proven that with proper education and a little nudging, athletes are able to not just change their physical game, but their mental game as well! |
Interview | Joanna Zeiger |
Health IQ Ad | And we are back. Thanks again to Health IQ for sponsoring today's interview. The Health IQ advantage is their unique mortality model that enables lower rates for health conscious people (like a good driver savings on auto insurance), Health IQ uses science & data to secure lower rates on life insurance for health conscious people including runners, cyclists, strength trainers, vegans, and more.
With other life insurance companies, you might be penalized for family history, BMI, and other attributes but don’t get rewarded for your health conscious lifestyle. Like saving money by being a good driver, Health IQ gets you lower rates on life insurance with your health conscious lifestyle. Learn more and get a free quote at healthiq.com/milehigh
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Host Discussion Topics | Khem's Topics
Bill's Topics
Rich's Topics -
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Upcoming Interviews |
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303 Triathlon | Our show is also supported by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado. 303Radio is your news podcast.
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Affiliate Programs | Please support our affiliate brands that support the show and help you get faster!
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Closing | If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review. Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.
That's it for the show. Stay tuned, stay informed, and enjoy the endurance journey! |
Welcome | Welcome to Episode #99 of the Mile High Endurance podcast. Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals. We're your hosts Rich Soares, Khem Suthiwan and Bill Plock and we are glad you are joining us for another week of endurance interviews and discussion. If you think running a 50-80 miles a day for over a week can result in hallucinations, you are right. Our interview today is with Bryan Williams, who owns the fastest known time for the 490 mile Colorado Trail Run with a time of 8 days and 30 minutes.
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Last week's guest | Thanks to last week's guest coach Jim Vance on his book Run With Power, The Complete Guide to Running with Power. We answered questions like why would you want to train with a running power meter? What does a running power meter measure? What metrics does it provide? How do they work? How do the various power dimensions relate to each other? How can you use it to manage your season? Know your taper is working?
If you have not heard the interview, go check out episode 98.
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30 Second Ad | Our show is supported by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado. 303Radio is your news podcast.
Check out the latest on 303 Radio where we caught up with head coach Geoff Hanson to learn about the Maverick’s first season and this foundation-building year. Colorado Mesa University is the first NCAA Triathlon program in the State of Colorado.
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Discussion Teasers | We are going to get right into the interview in a couple of minutes, but before we do let's check in with Khem Suthiwan and Bill Plock - how's it going guys?
What are we going to talk about after the interview with Bryan?
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Interview Setup | The them question of today's show is "what are your limits?"
There are some endurance feats that are so epic you can't help but be inspired. For most of us, running a marathon or completing and Ironman seems like a challenge that takes us to our personal limits. In a few minutes, we are going to the guy that did his first marathon seven years ago and just this past few weeks, Bryan not only ran 8 times the distance a marathon, but he did it over terrain that took him over 13,500 feet in some cases. We'll talk about those who inspired him, how he planned for the event, what his daily schedule was like, how he fueled, how h slept and more.
Let's get into the interview with coach Bryan Williams.
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Host Discussion Topics | Khem's Topics
Bill's Topics
Rich's Topics
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Upcoming Interviews |
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Affiliate Programs | Please support the brands that support the show and our listeners.
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Closing | If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review. Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. That's it for the show. Stay tuned, stay informed, and enjoy the endurance journey! |
Welcome | Welcome to Episode #98 of the Mile High Endurance podcast. Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals. We're your hosts Rich Soares, Khem Suthiwan and Bill Plock and we are glad you are joining us for another week of endurance interviews and discussion. Our interview today is with coach Jim Vance, author of The Complete Guide to Running with Power, among other projects..
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Last week's guest | Thanks to last week's guest Dr. Don Rose for taking us from average to epic with his book entitled Average to Epic, A Mid-liferes Guide to Endurance Sports. If you missed it, go back and check it out.
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30 Second Ad | Our show brought to you by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado. 303Radio is your news podcast.
Be sure to check out the interview with Bryan Williams who broke the FKT for the 490 mile Colorado Trail Run in a time of 8 days and 30 minutes. Bryan takes us through the planning for the epic journey, route, daily mileage, fueling, and more. If you think running a 50-80 miles a day for over a week can result in hallucinations, you are right - go check it out at 303Triathlon.com
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Discussion Teasers | We are going to get right into the interview in a couple of minutes, but before we do let's check in with Khem Suthiwan and Bill Plock - how's it going guys?
Khem, let's start with you - what are we going to talk about after the interview?
Bill, what "hippie haps" do folks want to stick around for?
I can't wait to talk about Bandito Cross and what a crazy fun "not really racing" event that was. Anything involving bikes, beer and bacon is something you do not want to miss.
I also want to share a documentary recommendation that is a must see for anyone who is concerned with fair competition in athletic competition. In "Icarus", Bryan Fogel, is the man behind this expose account of Russia’s state-sponsored doping program. Fogel is also a keen amateur cyclist and, in the wake of the Lance Armstrong scandal, set out to prove just how easy it was to evade cycling’s creaking testing system by competing chemically enhanced in the same prestigious amateur race, Haute Route, that he had struggled in the year before. The plan was to boost his best time, pass with flying colours through the urine tests required of all competitors. Hollywood could not engineer twists and turns and incredible revelations that unfold. We'll talk about that after the interview.
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Interview Setup | I'm willing to bet that 99% of the listeners of this show have trained with a heart rate monitor and knows something about heart rate training zones. I'm sure the majority of you also train with a bike power meter. What you may be less familiar with is running with a power meter. Why would you want to train with a running power meter? What does a running power meter measure? What metrics does it provide? How do they work? How do the various power dimensions relate to each other? How can you use it to manage your season? Know your taper is working? If you want to know the answer to any of these questions, you are going to love this interview with the guy who literally wrote the book on it!
Let's get into the interview with coach Jim Vance!
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Coaching Services | If you are starting to think about your fitness and race goals for next year, now is the perfect time to start working with a coach to lay out what you need to be doing in the off season to set you up for being sure you achieve your goals.
Coach Khem and I both offer triathlon and endurance coaching services and have openings for clients. If you want to learn more about coach Khem, you can go to the MHE About page and click on the link under her picture or contact Khem at Khem@303Colorado.com
To learn more about my coaching services, go to www.milehighendurancepodcast.com/coaching or contact me at Rich@MileHighEndurance.com
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Host Discussion Topics | Khem's Topics
Bill's Topics
Rich's Topics
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Upcoming Interviews |
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Affiliate Programs | Please support the brands that support the show and our listeners.
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Closing | If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review. We put a lot of time and energy into producing high quality interviews with the experts, coaches and pro athletes to help you grow in the sport. Pay that forward and recommend Mile High Endurance to a friend.
That's it for the show. Stay tuned, stay informed, and enjoy the endurance journey! |