sub3

Steph is the person you want to listen to at the start of the season. Her determination and hard work to better her times until she ultimately broke 3 hours in a marathon is inspiring for any distance runner. We get into her postpartum return to running, the timing of covid and training, and how she kept improving. 

If you'd like a backlog of episodes - check us out here:  Patreon

Follow the new pod insta @trailrunningwomenpod !!

50Km Training Plan Details - https://ruggedconditioning.com/pre-made-50km-training-plan

Find Steph @anygivenrunday

Mirko hat sein Ziel in Texas knapp erreicht! Wie sein Marathon verlaufen ist, und welche Hürden er nehmen musste, um die 42,2 km in 2:59:xx zu finishen, hört ihr in dieser Folge.

Bei Fragen und Anregungen kannst Du gerne eine Mail an john(at)ausdauerwelt.com schicken oder uns auf FB / IG schreiben:

https://www.facebook.com/JorgeSports

https://www.facebook.com/ausdauerwelt

https://www.instagram.com/john.rueth/

https://www.instagram.com/triathlon.coach.jorge/. 

Gerne kannst Du auch unserer Strava-Gruppe beitreten, um Dich weiter mit der Community zu vernetzen: https://www.strava.com/clubs/ausdauerwelt. 

2023 瓦倫西亞馬拉松 Valencia Marathon，總共創造20項新的國家紀錄，並有超過60位選手取得2024年巴黎奧運資格，而破3跑者共有5,281位選手(男-4,975/女-306)，Sub230則共有568位選手。 一晃眼，又要站上臺北馬拉松的起跑線，目前依據氣象報導會有東北季風，氣溫可望降至15度左右，對跑者而言再幸運不過，但缺點就是得面臨高架橋、河濱的風勢，進入河濱之前，跑在隊伍當中仍是比較聰明的策略。 對我而言，賽前1-2天如果能感受到腿部有一點癢癢的感覺，或是走在路上，心中會有想跑步的衝動，基本上就算是做到足夠的恢復，也是身體準備好的訊號。 個人預測本屆臺北馬會有超過500位選手達成Sub3的成績，也預祝所有跑者，能夠達成自己心目中的目標。 歡迎贊助一包能量膠，一起繼續熱血揮灑汗水：https://pay.soundon.fm/podcasts/02a04565-356f-4250-a86e-e096002d6e1b ---- 鐵腿 FaceBook https://www.facebook.com/PengHsinKo 小葛 Instagram https://www.instagram.com/a22427623/ ---- 合作邀約 a22410570@yahoo.com.tw

Kim Clark’s 110,000 Instagram followers know her as Track Club Babe. Kim microblogs daily offering inspiration, encouragement, and rock-solid training advice learned over years of running. Fun note: The Run to the Top was the very first running podcast she listened to!

Kim ran her first marathon in high school. It was a six-hour disaster but she survived. Years later, in her late 20s, Kim decided to train seriously for another marathon and record her journey. Today she has a 3:11 PR and a massive following of runners.

Kim is a former human rights lawyer turned commercial real estate agent in her hometown of San Diego, CA, who creates her social content each evening. She’s done a ton of research throughout her running career and has of course had her ups and downs and is happy to teach and share her positivity with her online community.

In this episode, Kim shares her story along with some great running knowledge including what she eats to fuel and recover, training mistakes she’s made, over-training, and her thoughts on weight loss as it pertains to runners. Enjoy listening to running influencer @trackclubbabe!

 

Questions Kim is asked: 

 

3:42 When I invited you to be on the show, you said the sweetest thing about how this was a full circle moment for you.  Can you explain?

 

4:49 You chopped almost three hours off your marathon time. Tell us about your journey.

 

7:59 What made you want to start a blog and give yourself the nickname Track Club Babe?

 

 9:45 What were some of your early training mistakes?

 

12:57 What do you eat now before running? 

 

14:08 You have a really big following on Instagram and you give training advice and things that work for you that people just absolutely eat up. What do you get asked about the most?

 

15:34 Your running journey hasn’t exactly been perfectly smooth so I would love to hear about some of the times you’ve had plateaus and you broke through them.

 

20:14 Results are addictive when you get big PRs. You just think, “Well, if I just do a little bit more… “ But clearly there’s a breaking point.

 

26:26 One post of yours I noticed recently was about weight loss to get faster.  Can we talk about this?

 

30:37 I think it’s super helpful to spread that message that thinner is not faster so I’m really glad we’re talking about that.

 

32:57 Let’s talk about food. What’s your favorite recovery food? What do you like to fuel up on when you’re in marathon training?

 

33:53 With your Instagram following being so big and working on your blog, are you still working as a full-time realtor as well?

 

35:25 What’s it like during COVID with no races for you?

 

37:01 How did you get through all the mental baggage of taking time off from running?

 

39:11 What’s next for you?

Questions I ask everyone:

 

42:36 If you could go back and talk to yourself when you started running, what advice would you give?

 

43:20 What is the greatest gift running has given you?

 

43:55 Where can listeners connect with you?

 

Quotes by Kim:

 

“We all love to run and no matter why you’re running, whether it’s just for the joy of it or competitively, it makes it more fun when it feels a little bit more effortless and you can go a little bit longer and a little bit faster, and it just makes it more fun.”

 

“I think the internet’s an awesome place for just teaching you so much, and then just being connected with so many runners around the world helps so much to read from their experiences, learn from them.”

 

“I figured out how to qualify for Boston and I figured out training for me. The key for every person is just figuring out what is going to connect for you and your body and for where you’re at.”

 

“There’s so many things that you can be doing that have nothing to do with weight that are going to move the needle on your speed, and that’s what we should be focusing on and not just being so obsessed with weight, which honestly, if you want to try to be frail and run fast; that’s not going to work either. You want to be under-fueled and try to run fast; that’s not going to help you.”

Take a Listen on Your Next Run

 

Leave a space for libsyn link

 

Want more awesome interviews and advice? Subscribe to our iTunes channel

Mentioned in this podcast:

Runners Connect Winner's Circle Facebook Community 

RunnersConnect Facebook page

RunnersConnect Focus Classes

email Coach Claire

 

Follow Kim on:

 

Instagram

We really hope you’ve enjoyed this episode of Run to the Top.

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

Kim Clark’s 110,000 Instagram followers know her as Track Club Babe. Kim microblogs daily offering inspiration, encouragement, and rock-solid training advice learned over years of running. Fun note: The Run to the Top was the very first running podcast she listened to!

Kim ran her first marathon in high school. It was a six-hour disaster but she survived. Years later, in her late 20s, Kim decided to train seriously for another marathon and record her journey. Today she has a 3:11 PR and a massive following of runners.

Kim is a former human rights lawyer turned commercial real estate agent in her hometown of San Diego, CA, who creates her social content each evening. She’s done a ton of research throughout her running career and has of course had her ups and downs and is happy to teach and share her positivity with her online community.

In this episode, Kim shares her story along with some great running knowledge including what she eats to fuel and recover, training mistakes she’s made, over-training, and her thoughts on weight loss as it pertains to runners. Enjoy listening to running influencer @trackclubbabe!

 

Questions Kim is asked: 

 

3:42 When I invited you to be on the show, you said the sweetest thing about how this was a full circle moment for you.  Can you explain?

 

4:49 You chopped almost three hours off your marathon time. Tell us about your journey.

 

7:59 What made you want to start a blog and give yourself the nickname Track Club Babe?

 

 9:45 What were some of your early training mistakes?

 

12:57 What do you eat now before running? 

 

14:08 You have a really big following on Instagram and you give training advice and things that work for you that people just absolutely eat up. What do you get asked about the most?

 

15:34 Your running journey hasn’t exactly been perfectly smooth so I would love to hear about some of the times you’ve had plateaus and you broke through them.

 

20:14 Results are addictive when you get big PRs. You just think, “Well, if I just do a little bit more… “ But clearly there’s a breaking point.

 

26:26 One post of yours I noticed recently was about weight loss to get faster.  Can we talk about this?

 

30:37 I think it’s super helpful to spread that message that thinner is not faster so I’m really glad we’re talking about that.

 

32:57 Let’s talk about food. What’s your favorite recovery food? What do you like to fuel up on when you’re in marathon training?

 

33:53 With your Instagram following being so big and working on your blog, are you still working as a full-time realtor as well?

 

35:25 What’s it like during COVID with no races for you?

 

37:01 How did you get through all the mental baggage of taking time off from running?

 

39:11 What’s next for you?

Questions I ask everyone:

 

42:36 If you could go back and talk to yourself when you started running, what advice would you give?

 

43:20 What is the greatest gift running has given you?

 

43:55 Where can listeners connect with you?

 

Quotes by Kim:

 

“We all love to run and no matter why you’re running, whether it’s just for the joy of it or competitively, it makes it more fun when it feels a little bit more effortless and you can go a little bit longer and a little bit faster, and it just makes it more fun.”

 

“I think the internet’s an awesome place for just teaching you so much, and then just being connected with so many runners around the world helps so much to read from their experiences, learn from them.”

 

“I figured out how to qualify for Boston and I figured out training for me. The key for every person is just figuring out what is going to connect for you and your body and for where you’re at.”

 

“There’s so many things that you can be doing that have nothing to do with weight that are going to move the needle on your speed, and that’s what we should be focusing on and not just being so obsessed with weight, which honestly, if you want to try to be frail and run fast; that’s not going to work either. You want to be under-fueled and try to run fast; that’s not going to help you.”

Take a Listen on Your Next Run

 

Leave a space for libsyn link

 

Want more awesome interviews and advice? Subscribe to our iTunes channel

Mentioned in this podcast:

Runners Connect Winner's Circle Facebook Community 

RunnersConnect Facebook page

RunnersConnect Focus Classes

email Coach Claire

 

Follow Kim on:

 

Instagram

We really hope you’ve enjoyed this episode of Run to the Top.

The best way you can show your support of the show is to share this podcast with your family and friends and share it on your Facebook, Twitter, or any other social media channel you use.

The more people who know about the podcast and download the episodes, the more I can reach out to and get top running influencers, to bring them on and share their advice, which hopefully makes the show even more enjoyable for you!

In deze aflevering vertelt Tim over een gaaf project dat hij samen aan zal gaan met Evert Scheltinga. Daarnaast kijken we naar het probleem van gebrek aan zwemwater en hebben we om jullie mening gevraagd. En hoe zit het eigenlijk met huishoudelijke taken, de dag voor een wedstrijd: te doen of beter van niet? Dat en nog veel meer in deze 3athlon Praat!

2020臺北馬拉松上週末在寒風細雨中，平安劃下句點，來自肯亞的好手Paul Kipchumba Lonyangata不僅更新了大會紀錄，國內許多選手，也紛紛把個人成績向前推進，超過300位選手達成Sub3的里程碑，見證了台灣的素人跑者，仍在持續的壯大。 這一集的節目邀請到，同樣身為素人跑者的代表「小朱」—朱盈穎，上週在台北馬拉松以2:56:49打破個人最佳成績，同時獲得國內女子組第3名，一起來聽聽，是什麼樣的原因，讓跑步與小朱結下緣份，以及了解小朱如何在忙碌的生活中維持訓練，在馬場上創造佳績。 朱盈穎 Facebook：https://reurl.cc/Z70dXp ---- 小葛 Facebook https://www.facebook.com/a22410570/ 小葛 Instagram https://www.instagram.com/a22427623/ ---- Spotify Podcast https://reurl.cc/gmDWjV KK Box Podcast https://reurl.cc/r85x84 ---- 合作邀約 a22410570@yahoo.com.tw

[sponsor image="http://www.enduranceplanet.com/wp-content/uploads/UCAN-logo-rev-nutrition.jpg"]This episode is brought to you by Generation UCAN Superstarch, the incredible fuel of choice for endurance athletes and health enthusiasts looking for burn more fat for fuel, optimize sports performance and keep blood sugar in check. EP fans get 15% of UCAN, shop now. You can also use the code "enduranceplanet" if you're shopping at generationucan.com for that 15% discount. Join the revolution. You can burn more fat for fuel. Oh, and be sure to check out the UCAN bars with peach and also another flavor with coffee beans for a n added kick![/sponsor]

Lucho and Tawnee are on for Ask The Coaches 242, on this show:

• An ultrarunner and professional bike courier is working out 50 hours a week wants to know: What would proper fueling look like for this amount of volume?
  • Eat - a lot!
  • Protein needs for endurance athletes: 1.4-2.g grams or protein per kg of bodyweight; up to 3g pro/kg weight is safe.
  • How many carbs to still be metabolically efficient? It's all relative to training - don't go too LCHF when training volume is high.
  • How to train yourself to handle more fuel that your body needs.
  • Study mention: Rethinking the Role of Fat Oxidation
    • Participants exercised 25-35 hours a week and even with more carbs were great fat burners at all intensities.
    • Listen to us discuss more on this episode with Dr. Maffetone and Paul Laursen.
• Depression and running - is getting that endorphin release a type of therapy?
  • Hear Nikki Kimball talk about her experience.
• Recovery from overtraining syndrome (overexercising, undereating) and not able to get back to past fitness despite years of recovery, what could be going on?
  • Can overtraining syndrome permanently damage your central nervous system?
  • Looking at overtraining recovery holistically and getting back to healthy training - are there other health imbalances that may need fixing and could be holding you back?
  • Are your blood tests really "fine"? There are different ways to interpret blood tests, and athletes are looking for optimal and need the right kind of practitioner to help.
  • Talking to a functional doctor or doctor who specializes in sports medicine may give you the answers you need.
  • When we recover, don't focus on paces that you once could do, focus on your wellbeing, heart rate training and what your body allows now!
• 36 year-old male targeting a 2:50 fall marathon - using MAF and questions on training runs and pacing:
  • Make sure your long runs are appropriate to race distance - don't cut it too short!
  • What pace should tempo runs be at? Are race pace and tempo the same?
  • If you have a realistic goal for you marathon, you need to train at goal race pace, in this case a 2:50 marathon requires training at a 6:29/m pace -- it's not about heart rate in this scenario!
  • However, don't attempt crazy paces if they're not appropriate to your fitness. Most of us shouldn't arbitrarily pick a pace and train at that - we should train at heart rate and develop fitness appropriately, let paces fall into place from there and choose race pace wisely - you still need to be aerobic for a marathon!
  • Practicing race day fuel in training is mandatory!
  • Use nutrition at your goal race pace so you know what your gut can handle and also to train the gut.
• Lucho mentioned a marathon prep workout where you do a double run of two half marathons in one day - what are the details on executing this?
  • The "Special Block" by Renato Canova
  • Do this 4-5 weeks out from race, no closer
  • 3-6 miles warmup
  • Then 7-10 miles at goal race pace
  • Chill
  • Repeat in evening
• Can we get back to race paces we once knew, even if we're now in our 40s?
  • 49-year-old male athlete trying to get back to peak fitness he once knew
  • History of heart attack but getting healthy now.
  • Gained weight over the years; would dropping some weight and getting back under 200 lbs help?
  • Clean eating and lifestyle adjustments.
  • The role of crossfit and strength training when your main goals are running-related.

This episode of Ask the Coaches is brought to you by Squatty Potty; find out more at enduranceplanet.com/squattypotty.

Tawnee and Lucho sit down for a LONG talk about art, the sub 3-hour marathon, lab test, field tests, riding intensity and offseason training. Also in this show: Run video analysis with Josh Camson

Hitting 1000 watts on the bike - using lucho's strategy from this show worked!

Trying to nail a sub-3-hour marathon, and how to to analyze every aspect of training and life to make those crucial improvements. Using the example of a female runner who's PB is 3:02.

What tests are worth paying for or do field tests done on own suffice? For example, is it worth it to get professional tests on metabolic efficiency, VO2max/LT tests, etc. vs. using a heart rate monitor and some self-run field tests to establish some basic training zones? What's the ROI?

Long ride execution: Focus on easy/moderate base volume, tempo, some threshold/higher intensity or all of the above for 70.3 and 140.6 training?

50k in 8 weeks: What's the best way to approach the next eights weeks: volume or specificity?

Also, would it be a good or bad idea to run a marathon at goal 50k pace 4 weeks out? Off season training this year into early next year for a June ultra run.

Tips on strength training, cross training and more.