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Mile High Endurance Podcast

Mile High Endurance Podcast is recorded in the Rocky Mountain front range area in Denver, Colorado. 55 miles to the north is the triathlon 'Mecca' of Boulder, home of some of the most prominent pros in triathlon and related sports. 56 miles to the south is the US Olympic Training Center in Colorado Springs. The Olympic Complex in Colorado Springs is the flagship training center for the U.S. Olympic Committee and the Olympic Training Center programs. The 110 mile stretch between Boulder and Colorado Springs is one of the fittest and athletic populated areas in the world. I share these statistics, not so much to brag but to give you the listener context for what the culture and vibe is here in the Mile High area. ​The objective of the Mile High Endurance Podcast is to connect you to the triathlon community and empower you to achieve your triathlon and fitness goals. Each month we will take subjects that you are interested in and connect your interests with news, expert interviews, and information about services and products in a way that inform your decisions to achieve your full potential in the sport.
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Dec 29, 2019

Thanks for joining me for our last interview of the year. This week's guest is coach, author, host of the Whole Athlete Podcast, and Functional Diagnostic Nutritionist, Debbie Potts. We are going to be talking about health and longevity and some ideas for how to prioritize your own health and longevity.

This is our last show of 2019 and the 2010s decade. As we prepared the content for this week, I was going through a personal process of reflecting on the previous year, taking stock of where I am on my journey, and re-imagining how I can become the best version of myself. Taking stock of my current self includes being honest with myself about the decisions, actions and behaviors that make me who I am today, and the decisions, actions and behaviors required to take me what I want to become. I'll share some of my process, insights and commitments I'm making for 2020 and beyond.

Sponsor - iKOR Labs:

Today's show is sponsored by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. For a limited time (until It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes. Save 20% by using the code "MHE2020" at checkout. You need to switch to "MHE2020" and not use endurance any longer. The next time you go to use endurance, it likely won't work. Please make a note of "MHE2020" Go to www.ikorlabs.com for more details.

 

Announcements:

  • Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week.
  • If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page.

 

Sponsor - Halo Neuro:

Our interview is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20.

Interview with Debbie Potts:

Debbie Potts has been in the fitness industry for over twenty-five years and a competitive endurance athlete for twenty years. Along her journey, she has accomplished many goals including being nominated as one of the top one hundred best trainers in the U.S. by Men's Journal in 2004 and 2005 as well as participating in fifteen Ironman Triathlons - five of them were the Hawaii World Ironman Championship. Debbie is the host of the Whole Athlete Podcast, author of the WHOLESTIC Method and Life and Life is Not A Race. She's also a recently certified Functional Diagnostic Nutritionist.

 

Let's get into the interview now with Debbie Potts.

 

Sponsor - Riplaces:

Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance

 

Discussion:

I've been thinking about what she said and the testing that is a part of FDN services. Having some real information about what's going on the inside that only testing can provide is really appeals to me. https://debbiepotts.net/fdn-health-detective/

Imagine that you could have perfect information about your health. Imaging you know exactly what was going to be your cause of death and when. If you knew it was an accident (the third leading cause of death according to the CDC https://www.cdc.gov/nchs/fastats/deaths.htm, you would avoid the scenario (activity, location or vehicle) that will lead to your accidental demise.

Similarly, imagine if you had perfect information about the future and were certain that without any changes in your lifestyle, you will get a cancer diagnosis 5 years from today. If you were guaranteed you could extend that diagnosis 10, 20 or even 30 years by making changes that lead to that longevity, wouldn't you start today?

Except it's not that easy, is it? We don't have that perfect information. We don't have crystal balls. There is no certainty that the changes we make today will translate to longevity of 5 days, 5 years or 15 years. Without that direct connection and certainty, it's hard to prioritize in the near term. That said, the best time to know that there's a problem is as early as possible.

Regardless of your budget, my wish for you as look to the new year is that you are thoughtful about your health and make it a priority for the new decade of the 2020s. Whether you have the budget to work with someone like Debbie and can do all of the lab testing that Debbie referred to https://debbiepotts.net/get-started-on-your-2020-new-years-resolutions-now/, which will run you about $1500 in a 3 month coaching program plus $1200 in labs. Or you want to do something a little more DIY and lower cost like the over the counter EverlyWell tests https://www.everlywell.com/, consider getting some real information about how your body is performing, and take care of yourself in the new year.

Year End Process for Myself

The discussion about longevity weighed heavily in my year-end reflections. I spend this time of year reflecting on the year and revisiting my long term goals and setting some short term ones. My reflections span career, finances, health and fitness. This podcast is partly the result of the process that I'm going to share here.

After my last Ironman race 5 1/2 years ago, I knew I needed a break from Ironman but didn't know what I wanted to do next. I was generally ready for some self-exploration and needed to create some direction for myself. I had been reading several books on the topic of setting and achieving goals or taking on life changes.

How I Program Myself To Reach My Goals

I've put together a formula that works for me. It comes from a collection concepts that have common threads through a number of "how to achieve goals" programs and authors, including Tony Robbins and Mark Divine, author of The Unbeatable Mind.

  1. Defining the Mission Statement - There's too much detail to cover this today, but in essence it should be something you produce after doing some self-exploration about your real values and what is truly most important to you.
  2. Goals that align to the Mission Statement - I categorize my goals by family, work, hobbies. You may find other categories based on your priorities and values.
  3. Envisioning the Goal in the finest detail (the date, the achievement, what it looks like, see yourself)
    1. AM
      1. What did I dream last night and how does it relate to my Mission and goals? Use the nightstand notebook as a resource. This is a notebook that you keep at your bedside to write down details of dreams (if any) as soon as you wake from them. Write down as many details as you can remember in that short moment. The memory will fade fast in some cases.
      2. What Action or Actions (training, call, meeting, research note) will I complete today to move me toward my goal?   Make sure there is time blocked on your calendar to complete the task. If you think you need a fallback time, block that out as well.
      1. What is my personal Mission Statement? Note if there are any new words or ideas that occur. Listen to that voice and consider updating your Mission Statement.
      2. What decisions did I make today that moved me toward my goals and Mission? Which did not? Be honest and write it down.
      3. What Action or Actions (call, meeting, research note) will I complete tomorrow to move me toward my goal?
      4. What Challenge do I need to overcome to reach my goal?
      5. Have your notebook open to a clean page with a pen or pencil ready to write. This should be easily accessible from your bed, ideally without having to get out of bed. If you wake from a dream overnight, reach for the pad/pencil and write down as many details (people, events, colors, sizes, feelings) quickly before you forget. You will likely not remember in 5 hours, let alone 5 minutes.
      6. The nightstand notebook serves another purpose. It is a good way to handle any thoughts you have about tasks or to-dos.         If you write it down, your mind won't have to try and keep track of it or work to store it into memory, enabling the mind to slow down and prepare or resume sleep.
    2. PM
  4. Journal Daily - this is a cycle of AM and PM journaling that work together

 

With that backdrop, I use this time of year to revisit my personal mission statement, reflect on the last year and set goals for the new year. I thought I'd share my reflection questions with you in this episode.

  1. Am I living according to my Mission Statement? My personal mission statement is to Provide a secure future for my wife and daughters. To follow my dreams. To live a healthy life. To enjoy my endurance journey and help others to enjoy the same. I feel I am doing that for the most part. I have some career and finance goals this year.
  2. Am I reaching my full potential as a husband, father, son and brother?
  3. Am I reaching my full potential as a friend?       I feel like I don't make as much time for friends as I would like. I feel very guilty if I forget someone's birthday, or forget something that’s personally important to a friend, or a family member's name.
  4. ...in my professional career?
  5. ...as an Ambassador of our sport
  6. …as an athlete? I was fairly directionless in 2019. I didn't have a specific goal. I just signed up for a bunch of races, most of which I had already done. The two that were new for me this year were the AvonFest and Non-Draft Nationals.       I really enjoyed the out of town races, even though there's a lot of logistics that goes along with it.       I definitely miss the challenge of a full Iron-distance race and I feel the tug. It being a first year of the new decade also makes me think my year of 2020 should include a challenge as epic as what I did in 2010, which was IM CDA.
  7. …with my personal connections and concern for others
  8. …what was I most passionate about?
  9. ….what did I struggle with?
  10. …what am I passionate about? I'm still passionate about the podcast. The desire to learn. The inspiration it provides is like a drug. The personal connections we get to have and the fun places we get to go. You will hear more in 2020 about where we are taking the show and the partnership with 303Endurance and 303Triathlon with Bill Plock.
  11. …as a coach? I am very proud of what the athletes that I worked with accomplished. One had a goal of finishing his first 70.3 and did. The other set out a goal of qualifying for Team USA and Worlds in Edmonton and she did. At the end of the season, my athletes and I sat down and wrote out what worked and what didn't this season. We laid out a list of things we will change for the 2020 season and what the race schedule will be. I learned so much going through that process with them. I also had to put my ego on the shelf and really see the experience from my athlete's perspective. It also helps to be an active athlete. One of the things I will be doing differently this year is having a weekly score card that clearly communicates what areas of training are progressing as planned, ahead of plan or behind plan.  

Year End Process for Athletes

I've started writing the training plans for my athletes. We started in the Fall by having my athletes identify and sign up for their most important races of the 2020 season.

I use an Excel spreadsheet where every column represents a week of the year. The races are identified on the on the top row of the spreadsheet on the corresponding week. Along the leftmost column I have, by discipline, the # of training sessions, the duration of the longest workout, and total volume.

This serves as a roadmap for the TrainingPeaks training plan that I'm building for my athletes. This also serves as a way for me to communicate clearly with an athlete what the time commitment is for every week of the year and a benchmark to evaluate training plan adherence. Of course, as a coach I am building in target TSS and CTL scores based on the athlete.

If you are curious what this looks like, I've gone ahead and posted a copy of the Athlete Weekly Training Roadmap on the Resources page of https://milehighendurancepodcast.com/resources.  

 

 

Endurance News:

Marathon training - a guide to getting it right

So you're training for a marathon. Here, coaches, experts and marathon greats share their tips on how to train like a pro. Run easy on most days On most of your runs –especially the long ones– resist the urge to push; instead, maintain an easy pace, advises running coach Janet Hamilton. You should be running at a pace that allows you to have full-sentence conversations with your running partners. Easy running reduces the impact on your body and staves off fatigue, enabling you to log more miles with less risk of picking up an injury. What’s more, the slow pace actually prepares you better for the distance. When you run a marathon, most of your body’s fuel comes from your aerobic (using oxygen) system – your hardworking muscles need oxygen-rich blood to power each contraction. Your body adapts to easy miles by strengthening your heart, sprouting more capillaries to infuse oxygen into muscles and building more mitochondria, the factories in cells that produce energy.

https://www.runnersworld.com/uk/training/marathon/a30256981/marathon-training-guide/

 

 

How to Go Beyond the Marathon Distance

Lose your fear - If a race is twice the distance of a marathon, it doesn’t mean your training needs to be twice as hard. Many people complete ultras on around the same mileage as a marathon training plan. Although you’ll be on your feet for longer in an ultra, you’ll be moving slower than marathon pace. It’s significantly less intense and less taxing on joints – repetitive pounding on asphalt is brutal compared with softer, changing terrain that better spreads stress around the body. Also, hiking the uphills (and most trail ultras are lumpy) is not only legitimate but a smart strategy, to preserve muscles. You may even start looking forward to hills and the sneaky walking break they allow. Other tips include, Get out more, Get the fueling right, Shift your mindset, Speed it up, Get specific, Learn to juggle, Find your way, and Recover well.

https://www.runnersworld.com/uk/training/ultra/a30280579/how-to-run-ultra-marathon/

 

 

Video of the Week:

Heavy As Lead - From 300 Pounds to the Leadville 100

Heavy as Lead is the story of Jason Cohen, who went from 300lbs to just a short 7 years later found himself running the Leadville Trail 100. Jason, at the age of 27, found himself looking at the number 297 on his bathroom scale. Jason resolved to never let that number touch 300 and has since lost over 120 pounds. His incredible journey has taken him through his battle with obesity and took him to the starting line of the Leadville Trail 100 Race on August 18th, 2018. This film documents Jason's story of losing the weight, becoming an athlete, and running the Leadville 100. Jason was given the idea to tell his story by his good friend, Mark LeBlanc, who realized that Jason's story needed to be told to the world. Mark is co-creating Heavy as Lead with Jason and is the person behind the camera for much of the film. More information and contact information can be found at www.heavyaslead.com

Heavy As Lead Documentary - From 300lbs to Running the Leadville 100

 

 

 

Upcoming Interviews:

Chris Helwick, a Colorado athlete making a comeback to his professional career as a decathlete (after a 6 year retirement) to make a third and final attempt at qualifying for the 2020 Olympics.

Anders Hoffman of Project Iceman will be joining us in the future to talk about the documentary of the first ever, World Record breaking Ironman triathlon in Antarctica in February 2020, the Iceman, to show that limitations are perceptions. The purpose is to inspire other people to dare pursue their biggest dreams.

https://www.projecticeman.com/

 

Last week we had Sarah Crowley and we were talking to her about her hydration/nutrition prep for hot and cooler races. Precision Hydration is her nutrition sponsor and we reached out to them and we are going to have Andy Blow from Precision Hydration join is in a couple of weeks to help give you some tips on how to customize your plan.

Closing:

Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page.

Be sure to follow us on social media including @303endurance and @milehighendurancepodcast.

Stay tuned, train informed, and enjoy the endurance journey!

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