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It's All Been Done Radio Hour #82  

The Topnotch Tangler #9 "Gather 'Round the Fire" 

Kim tells Carson her origin story.   

 

A comedy radio show originally performed December 10, 2016 at MadLab theatre in Columbus, OH.  

 

Starring  

Samantha Stark as Kimberly Benson / The Topnotch Tangler  

Joe Morales as Lt. Adam Carson 

Ryan Yohe as Sam  

 

Narrated by Chris Allen  

Foley Artist Seamus Talty  

Music by Nathan Haley and Jerome Wetzel  

Written by Jerome Wetzel 

   

We are a proud member of Circle270Media  

Visit our website itsallbeendoneradiohour.com  

Follow us on social media @IABDPresents  

When you post about us, hashtag #IABD  

We are part of the IABD Presents network, found at iabdpresents.com

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/PerfectAminoXP_Short_WEB_grande.png"]This episode is brought to you by BodyHealth, the makers of PerfectAmino, an athlete’s secret weapon featuring eight essential amino acids in the exact ratios needed to ensure proper protein synthesis in the body. PerfectAmino has been tested and approved for in-competition athletes and professional sports; and all of us over at EP have used in in our athletic careers.

BodyHealth also recently debuted Perfect Calm, a new well-formulated magnesium powder supplement to round out an athlete's needs in particular getting good sleep and stress management. And did you know that BodyHealth also offers well-formulated natural vitamins and supplements to meet your other needs including their Body Detox, Healthy Sleep Ultra, Intestinal Cleanse, weight loss aids, and more. Plus, PerfectAmino now comes in a sugar-free powder form that's great for those who don’t like pills and/or want something tasty to mix in your workout drink![/sponsor]

On this episode of Ask the Coaches:

• Coffee talk - cold brew, mycotoxins and more. Read Tawnee's "full report" on coffee over at LPC (new members use code "lpc4me" to get your first month free).
• When downhill running causes heart rate to spike and can't even hold MAF - what gives!? What to do: slow down to keep it low, or just let go up on the downhills?
• Study mention: Changes in Run Economy Following Downhill Running.
  • “Downhill running induced reductions in maximal isometric strength of the knee extensors, a three- to six-fold increases in plasma creatine kinase activity (inflammation) and myoglobin concentration (muscle damage), and muscle soreness for 4 days after the downhill run. Oxygen consumption increased immediately to 3 days after downhill running. There were also increases in heart rate, minute ventilation, RER, RPE, blood lactate concentration, and stride frequency, as well as reductions in stride length and range of motion of the ankle and knee. The results suggest that changes in running form and compromised muscle function due to muscle damage contribute to the reduction in running economy for 3 days after downhill running.”
• Hydration/fuel strategy issues for a male ultrarunner--or something else going on?
  • "Over the past few months I have begun to get dehydrated on my runs and seem to run out of energy earlier than i have in the past. I have started supplementing with more solid foods and upping my water intake while I run but it is difficult to digest more solid foods with the sloshing of the stomach in running versus cycling. The solid foods seem to help me run strong or with more energy for a bit, but tend to ultimately lead to stomach cramping unless I drastically slow the pace."
  • Also eats a very clean plant-based diet, has been keto and low carb.
  • What to do to find the optimal fueling and hydration strategy?
  • Could gut issues be at play hindering ability to process any nutrition?
  • Mention of low-FODMAP diets for athletes with GI issues during training and racing.
  • Listen to our podcast with Dan Lis PhD on research with low-FODMAP diets in athletes.
• Issues with MAF HR and LT being "too close" and lacking a solid lactate threshold. For a running wanting to compete in 10ks to marathon distances, what workouts to do to improve lactate threshold?
• Is there any benefit to holding a pace slightly faster than threshold or are those workouts just a total waste of time? Such as running about 20 seconds per mile below threshold pace for 5 miles?
• Since running translates nicely to the bike, If I have a run heavy training schedule, can I get away with a little less time on the bike?
• If training for shorter distance running events (5k- HM), would it be more advantageous to run most of your non-quality runs at MAF or at MAF+10 pace?
• How to know if you should add 10 bpm to your MAF--it may work, it may not. Depends!

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/Screen-Shot-2016-09-15-at-8.25.33-PM.png"] EP's Kona Specials are brought to you by Life Post Collective, the brainchild of host Tawnee Prazak where she shares her years of expertise on holistic health, wellness, nutrition, fitness and more and helps you on your path to optimization. Life Post Collective offers practical evidence-based and experienced-based ways to lead a healthy, happy life and perform your best and features articles, videos, guides, forums, and more to come including live webinars with Q&A. Through LPC’s integrative forums and features on the site, you can learn from not only Tawnee but also like-minded people all working towards common goals. Life Post Collective is only $10 a month to be a member; check it out now! [/sponsor]

For this Kona special we are making about you. We all have dreams and many of us have that dream to Kona Qualify. Well we have back with us Alan Couzens, MS, to present real-life data on what separates those who qualify for the Ironman World Championships in Kona from those who don't. These are every day athletes, not pros. There are a lot of variables at hand and it's pretty easy to make assumptions on how one would KQ, but Alan has compiled data to break it down more specifically.

• There is not much research on Kona qualifying specifically, making this data special.
• Get Alan's blog with all the data here.
• Alan's data: how many athletes it's based on (20), what's the time frame/season being covered, and other variables of the sample population.
  • One-third of athletes qualified of those sampled.
  • While based on the 2015-16 season, it's largely similar to what Alan sees every year. However, there trend is showing that it is getting harder to qualify and more competitive.
• Building the base of fitness in order to be ready for the "final 12 months" into a KQ. In other words it's not realistic to go from the coach and to Kona in 12 months, so what were prior seasons like building up appropriate aerobic fitness and whatnot?
• How do you assess if someone is ready for "what it takes" kind of work. How can a self-coached athlete do this? Or maybe someone with a coach but still trying to be intuitive if the coach doesn't assess for them?
• Do you think it takes a special kind of athlete who is capable of "what it takes" or could pretty much anyone figure it out given the right life circumstances, i.e. time, health, etc.
• Of all the variables which is MOST important in getting a KQ: Workload. Volume and getting the work done is most important.
• "Almost double that of the non-qualifiers, averaging about 17hrs a week, (~2.5hrs/day of training) - '2 a days', most days, through the year are the norm."
• Take home: if you can put in the time, no reason you can't make it.
• Annual hours (12 mo period): 800+ hours for qualifiers, and <500 hours for non-qualifiers.
• Monthly hours: minimum, average, and max hours and how it varies with the season and priorities at certain key times.
• Going above and beyond with training camps, etc.
• However: standard deviation of over 200hrs - genetic freaks can make it on less
• Other stats analyzed:
  • TSS - higher in KQ
  • IF (intensity) - not that different between groups, and KQ are relatively low. Highlights aerobic focus this is a good bit lower than most self coached athletes train & is also a good bit below race intensity for most of the speedy group.
  • EF - bike and run efficiency factor numbers (avg power and pace divided by HR).
  • Avg male: 240 watts at 140 HR, 7:30 run pace at 140 HR. Women about 10% lower watts on the bike.
  • BMI - not too skinny and can't starve yourself to Kona. More talk on other aspects of body comp including body fat percentage and LBM. Leanness matters in the heat especially when intensity increases (i.e. male pros on the bike go extra hard).
  • K1 - Quantifying the training load to see your "buck vs. bang." And in fact the more you push volume limits, the less fitness bang you get.
• What about variables not measured:
  • Metabolic efficiency and fat-burning ability
  • Lactate Threshold
  • VO2max
• If consistency is key, what about concept of being inconsistent in order to listen to the body and look out for health, assuming we don't operate like a machine?
• Tracking other data on the day-to-day to assess readiness to train: mood, HRV, etc. If score is bad, make it an easy day. If score is good, go at it!
• It comes down to getting in the key sessions.
• Troubleshooting: What if you're a good aspiring athlete but you miss a year or good chunk of time?

Resources

• Dr. Phil Maffetone & Alan Couzens: Pros and Cons of Metabolic Testing, Plus: MAF Q&A
• Alan Couzens, MS: Better Performance Through Smart Training, Plus: Top-Three Tips for Every Athlete to Follow!
• Kona Qualifiers

In this episode, the Goods from the Woods Boys are joined by comedian and ex-Division 2A football player for the Minnesota State Mavericks, Nick West. We talk about favorite players, favorite games, and we also talk about and listen to some of the HORRIBLE albums that have been released by football players. Even if you're not a sports fan we GUARANTEE you'll love this episode! Follow Nick West on everything @NickWestComedy. 

Song of the week this week: "Mercedes Benz" by The Dean Ween Group.

Follow the show @TheGoodsPod 

Rivers is @RiversLangley 
Dr. Pat is @PM_Reilly 
Mr. Goodnight is @SepulvedaCowboy 

Pick up a Goods from the Woods t-shirt at: http://prowrestlingtees.com/TheGoodsPod

2 bölüm sonra Barış'ın da dahil olduğu bir bölüm çekebildik :)

Bu bölümde 7 mayıs'ta yapacağımız meetup ve içeriğinden kısaca bahsettik. Hepinizi bekliyoruz. Detaylar için: http://meetup.com/Girisimci-Muhabbeti-Meetup/events/230392247/ https://www.facebook.com/events/1606702889653800/

Geçen haftalarda yaptığım Kopenhag ziyareti beni düşüncelere itti ve Aras'ın geçmişte bahsettiği nomadlist.com sitesi ve remote çalışma konusunda araştırma yaptım. Bu tip çalışarak dünyayı gezen ve inanılmaz tecrübe kazanan insanlardan bahsettik. Bu hareketi incelemek isterseniz nomadlist.com sitesine bakabilirsiniz.

Son olarak Kopenhag'daki insanlar, kültür ve hayat hakkında konuştuk. Kültür şokuna hazır olun :)

Slack kanalımıza gelip bizimle muhabbet edebilir, iTunes Podcast uygulaması içerisinden bize yorum bırakabilirsiniz.

Cumartesi günü TAK'da görüşmek üzere

Şirket kültürü girişimcilerin baya kafa patlattığı bir konu. Şirketiniz büyümeden sağlıklı bir kültür oturtmazsanız büyümeye çalışırken çok büyük problemler yaşayabiliyorsunuz. Bu bölümde Barış Insider'daki deneyimlerinden ve Insider'ın şirket kültüründen bahsediyor. Samican'da şirkette kültürel anlamda yapmaya çalıştıkları değişikliklerden bahsediyor.

http://www.amazon.com/Delivering-Happiness-Profits-Passion-Purpose/dp/160941280X

http://deliveringhappiness.com/

Bu arada 30 Nisan'da Kadıköy TAK'de meetupımız gerçekleşecek. Daha fazla bilgi için meetup sayfamızı takip edin! Herkese iyi dinlemeler.

What does it take to climb the highest mountain on Earth? Further, imagine achieving this feat as an amputee. Nonprofit organization U.S. Expeditions and Explorations (USX), hopes to be the first to summit the first active duty male and female Army soldier, and first combat wounded military. The mission is to bring more attention to the jarring numbers of veterans and soldiers struggling with PTSD and suicide.

www.usx.vet

In Star Trek's 50th Anniversary year, KC and Sue are re-releasing their 2012 character analysis of one of TNG's most popular characters: Lt. Cmdr. Data.

Thank you for listening! If you like our show, please rate us on iTunes and Stitcher and share with your friends.

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MERRY CHRISTMAS!

Snapchat: danny.chris

Wenn es dir gefallen hat, dann schreibe mir bitte eben eine kurze Bewertung auf iTunes und abonniere die Show!
Thanks, Daniel :-)

Want to join the EP crew for Ragnar SoCal April 1-2, 2016? Email us now for details!

Lucho's swimming again? Say what?

What's "head-banging" have to do with training?

Run analysis for loyal EP fan Van Dieu!
- Overcoming being a "plodder"
- Now activating the pelvis/hips, stabilizing core and upper body, driving forward using hamstrings/glutes
- Problem: 'new' run style feels grossly exaggerated, much higher heart rate and foreign
- Question: Run slower to stay at MAF or allow for higher HR to adopt new form??
- watch the video of old vs new form.

Examples of an Ironman tapering schedule:

Traditional-ish:
4th to 5th week out, cut run mileage first
3rd week out, cut the bike, cut run more
2nd week out, cut the swim, cut bike/run more
Race week: low volume, bouts of intensity & rest!
Also:
-strength maintenance (no weights)
-cut the fat, cut the volume
-add intensity
-week before about 90min bike, 10ish mile run
-and IT DEPENDS!!!

OR: Lucho’s 5-week reverse taper:
5th week: severe drop, cut back to 30-40% of peak volume.
4th week: will likely feel crappy, build back to 50% ish of peak volume
3rd week: ~50-60% of peak volume.
2nd week: cut back down to ~40%-50% unless you're not feeling good. Then possibly drop down to 30%-40%.
Race week: scale enough to be ready for the race. Run every other day only.

More on adding intensity (i.e. threshold intervals) during Ironman taper

Mental stress vs. physical stress. Is there any way of differentiating between low HRV scores caused by mental stress and those caused by training?

Tawnee's mention of her recent open and honest blog post.

- Thoughts on this article on Ryan Hall’s recent struggles & his mention of low T
- More importantly, why we should leave Ryan Hall and his racing alone...
- More on overtraining and athletes who come on strong but then aren't able to keep up with top results
- OTS in ultrarunners reported in Outside Online
- Can you get away with big volume if it's mostly MAF/zone 2, and mix in just a little intensity? Or can even that be too much?

Don't miss this month's lunch and learn at The Chelsea Restaurant! 

Guest speaker is Lt. Col. Sarah Parker Smith, MS, LD, RDN (Ret).

Visit The New Bern Historical Society's website or call 252-638-8558 for more information.

Today kicks off with a round of "Lucho's Life Tales," and then gets into your questions on:

• The connection between plantar fasciitis and the calf? And help for runners to treat and/or avoid plantar fasciitis. - Article reference: running.competitor.com/
• Is it true that even the smallest amount of refined sugars can hinder your body's quest for being fat-adapted/metabolic efficient or is some carb/sugar ok? Thoughts on post-workout recovery nutrition? How does the 4:1 carbohydrate to protein ratio after hard workouts apply?
• Paleo cornbread muffin recipe mentioned by Tawnee.
• Are Boston's downhills really so bad that they require extra hill work (or is that just part of the myth)? And if they are, how can I train for them without risking injury or a setback? Crosstraining? - Eccentric exercises to help downhill running covered in this show.
• HR/training zone case study, and general guidance on creating your own running HR zones!
• The subject: 40-year-old female Her situation: "I'm currently about to start training for a June marathon, I'm 20 weeks out right now... I ran a LTHR test today, I ran it as per Friel's blog, 15 min WU, then 30 minutes all out, I lapped my watch at 10 minutes and my average HR over the last 20 minutes was 183... I have been using MAF over the last couple of months. My MAF HR is 145 considering my age, and that I haven't been injured, etc lately... When I plug this LTHR into my zones, I get <149 = recovery (so now my MAF pace = recovery?), and 150-163 for Aerobic. Should I be running my easy runs (including Long runs that don't have quality) in my Aerobic zone, or would it be better to stick to the lower recover/MAF zone? I'm currently running around 40 mpw, and plan on doing a Hudson style marathon plan that will peak in the high 50's."
• Do we need to worry about EMF while running with a phone, HR monitors and new technology, or even the Apple watch?

Fourth episode of LT's Subnet Life Podcast.

Fifth episode of LT's Subnet Life Podcast.

Third episode of LT's Subnet Life Podcast

Wed_01-22-14 Mid Week Service

Mid Week Service Frances Samudio

Wed_12-11-13 7PM