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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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Jan 26, 2020

Our guest this week is Jennifer Conroyd of Fluid Running is joining us to confirm that "aqua jogging" as we called it in the Tim O'Donnell interview is in fact the next big thing. Jennifer is an Ironman finisher and also a 15 time Boston Marathon qualifier.  She is an expert on fluid running and is here to tell us all about how to do it right, the science behind it, and why more and more professional athletes are turning to it.

Thanks to last weekend's guest, Leadville 100 Trail Run finisher Jason Cohen and his journey to transform himself from a body weight of nearly 300lbs to the fighting weight of an ultramarathoner. You can listen to the interview on episode #215.  

Jason mentioned his weight loss competition that he has with his peers who were also obese at the time. I did that a couple of times early in my career with co-workers. First was my 30's and we called it "battle of the fatties". The second time was in my early 40's, different job when I was traveling to Virginia every week. Again, we called the competition "battle of the fatties" and we did it as a percent of weight loss over two months. I mentioned during the interview with Jason that was 179, which is about 10 pounds heavier than I want to be at this time of the year. One of my athletes that I coach, Matt, is about the same weight and we both want to lose 10 pounds. Our goal is to get to 170 by St. Patrick's Day on March 17th.

Sponsor - iKOR Labs:

iKOR is the CBD that I use to protect my body from the stress from hard training sessions. I helps me recover fast and maintain a positive mental state. The daily shot is great to help get a great night's sleep and the recovery shot is awesome after hard efforts. Don't let the competition recover better than you. Save 20% by using the code "MHE2020" at checkout. Go to www.ikorlabs.com for more details.

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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 Jennifer Conroyd:

Jennifer Conroyd is the founder of Fluid Running, a deep water exercise program. She is an avid athlete, Boston Marathoner and Ironman. Jennifer discovered the benefits of deep water running when she sustained an injury while training for the Chicago Marathon.

Due to her injury, she could no longer train by running on the road, so she took to the pool and ran solely in deep water for the six weeks leading up to the marathon. She not only finished the marathon but qualified for the Boston Marathon.

Amazed by her successful finish, she created Fluid Running in 2011 with the goal of helping other injured runners. Fluid Running was voted as one of the Top 20 Best Workouts in America by Men’s Journal.

Let's get into the interview now with Jennifer Conroyd.

Sponsor - Riplaces:

Riplaces are my favorite lace system. Riplaces are the most comfortable, durable and clean-looking system you can lace into your shoes. If you want faster transitions, go to MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance

Fluid Running Discussion:

I just heard another interview on another podcast I listen to with pro triathlete, Lisa Roberts, who talked about how she used deep water pool running to train during running injuries.

I've now done three sessions, one using the app and a Jennifer Conroyd led training session. The other two were at the end of my swims, where I spent 10-15 minutes with the Fluid Running belt only and just run. I keep forgetting to bring my heart rate monitor, but I'm eager to see how high I can get it in water.

I know so many people who are sidelined from running right now due to running injuries and talked with them about pool running as an option. The first reaction I get is, "you mean that thing that the old people do with the floaty belt?" There's a stigma that is the discussion here. We are evolutionarily hard wired to not show weakness. If that's what the old and feeble are doing, I can't be associated with that. Older athletes (yes, they are athletes…just older), have been in their bodies longer and know what's good for it. And yes, many of them can't take the pounding of running so they are staying fit.  

I've listed about a half dozen great links to more information from Fluid Running here in the show notes. There will also be a section in the Resources page before the end of the weekend.

About Jennifer: https://www.fluidrunning.com/about-jennifer-conroyd/  

Endurance athletes use Fluid Running: https://www.fluidrunning.com/ultra-endurance-athletes/  

Athletes incorporating deep water running with amazing results: https://www.fluidrunning.com/stronger-after-injury-with-deep-water-running/ 

Heart rate while deep water running: https://www.youtube.com/watch?v=63N-aeP4Ep0&t=2s 

Improving land running performance with deep water running/Fluid Running: https://www.fluidrunning.com/incorporate-fluid-running-for-land-performance-improvement/

 

Some additional studies:

https://www.fluidrunning.com/the-science-of-deep-water-running/ 

https://www.researchgate.net/publication/236217598_Physiologic_and_Kinematical_Effects_of_Water_Run_Training_on_Running_Performance

I looked into Effects of Hydrostatic Weight on Heart Rate During Water Immersion and found an article by that name. Here's an excerpt:

"central blood volume is increased through the redistribution of venous blood and extracellular fluid from the lower to the upper part of the body in the same way as during face immersion reflex (Campbell, Gooden, & Horowitz, 1969). As a result of the increase in plasmatic volume in the central part of the body, the heart and central circulation are distended, leading to stimulation of volume and pressure receptors of these tissues, which in turn leads to a re-adaptation of the cardiovascular system,

The authors are with Federal University of Rio Grande do Sul, Laboratory of Research on Exercise, in Porto Alegre, Brazil.

Hydrostatic Weight and Heart Rate in Immersion 179

increasing central venous pressure, cardiac output, and stroke volume, and finally lowering HR (Watenpaugh, Pump, Bie, & Norsk, 2000).

Last week we discussed the TrainingPeaks University course, 'The Science of Endurance Hydration'. I'm still taking it and want to complete it before I give my report. I will tell you that part of the reason it's taking a while, is that there is a lot of additional reading they make available.

 

Video of the Week:

Fluid Running H2Go Release

 

Endurance News:

USA Triathlon Endurance Exchange

Bill, you've been at the USA Triathlon Endurance Exchange in Tempe this week. What are some of the highlights from the EE?

https://www.enduranceexchange.com/event-schedule

https://www.enduranceexchange.com/page/show/5472660-speakers

https://www.enduranceexchange.com/page/show/5472658-session-descriptions

@bobbabbit

@ironman

@pto

@peasebros

@teamliza

@collinscup

@charlesadamo - did bill record?

#aspriationalsport

@jimmcgilvery

@rickanddickhoyt

Project Iceman Update

Two weeks till departure! Here's how the Iceman expedition is expected to look like:

  • Feb 2: Departure from Copenhagen, Denmark
  • Feb 3: Arrival in Ushuaia, Argentina
  • Feb 3-7: Four days of preparations in Ushuaia, the whole team is together for the first time, expedition plan and roles, glacier (crevasse) safety and rescue by Phil, and packing everything on the yacht.
  • Feb 7: Setting sail off from Ushuaia, heading on a 5-7 days sailing trip across the Drake Passage to the Iceman location at Portal Point, Antarctica.
  • Feb 12-14: Arrival at Portal Point, Antarctica
  • Feb 15-20: 2-5 days of exploring the location, plan and set-up a safe route on the glacier for the bike and run parts of the Iceman
  • Feb 21-29: The expected period where the Iceman will take place. The plan is for me to do it as soon as weather and conditions allow for it, and we have an expected 24-48 hour window of good weather.
  • Mar 1-2: Potential days of exploring the wildlife, the nature, mountaineering and skiing depending on when the Iceman is completed
  • Mar 3: Sailing off Antarctica, heading back to Ushuaia
  • Mar 10: Reaching the harbour in Ushuaia
  • Mar 12: Departure from Ushuaia
  • Mar 13: Arrival back in Copenhagen

In total 40 days of crazy adventure.

#limitationsareperceptions

#projecticeman

 

What's New in the 303?

Andy Pruitt Joins iKOR Labs

Boulder, CO – iKOR Labs, the Boulder-based producer of recovery-enhancing hemp oil/CBD (cannabidiol) products, today proudly announced the addition of Andrew Pruitt,EdD as Sports Medicine Consultant for Science and Innovation.

Pruitt, a legend in the endurance industry, has been putting his golden touch to use for decades. He received a Bachelor of Science in Anatomy from Iowa State University and moved to Colorado in 1973 to join the sports medicine staff for Colorado University Athletics, eventually becoming the Director of Sports Medicine.

 

125 miles of bike lanes coming to Denver, despite delays

Denver is switching its bicycle program into high gear to help keep its promise of installing 125 miles of bike lanes by 2023.

Mayor Michael Hancock on Thursday announced the new three-pronged approach, alongside Denver Transportation and Infrastructure Director Eulois Cleckley.

The accelerated plan will coordinate striping bike lanes when streets are paved; install “high comfort” lanes that include physical barriers to separate cyclists from cars; and “significantly” expand the bike network in the city’s most densely populated areas, like northwest and central Denver, to increase the number of households within a quarter-mile of a high comfort bikeway.

Hancock on Thursday said that the “reality is we’re ushering in the bicycle revolution in Denver, Colorado,” Denverite reported. “I grew up in the city. We didn’t have bike lanes. We rode our little Huffys without bike lanes, protected or striped. And today we get a chance to see a city committing to creating comfort lanes for people to ride their bikes.”

 

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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