Recap of the Jackson Hole Marathon + Heart Rate Training

Angie at Jackson Hole MarathonIn this episode Angie recaps the Jackson Hole Marathon in beautiful Jackson Hole, Wyoming plus she explains how to run a marathon according to your heart rate.

Jackson is a town in Wyoming’s Jackson Hole valley, home to 3 ski areas, hiking, fishing, and water sports. One iconic part of the Town Square features arches made of shed antlers from the nearby National Elk Refuge. To the North are the peaks of Grand Teton National Park as well as vast Yellowstone National Park. Elevation is around 6,200 feet and the area has about 10,000 residents.

Pre Race Happenings

I flew into Jackson Hole the day before the race and met my friend Adrianne who was going to run her first half marathon. We ate lunch at Snake River Brewing CO then went to packet pick-up at Spring Hill Suites which was very quick and easy.

The 7th edition of the Jackson Hole Marathon, Hole Half Marathon and Relay was held on Sept 2, 2017 at 7am. These races are put on by Dreamchaser Events and the race director is Jay Batchen with Lisa Smith-Batchen. The course is USATF certified and run on paved pathways and roads.

With Lisa Smith-Batchen

Race Morning

We stayed at the Mountain Modern Motel which was an easy walk to the town center and starting line. The half marathon started in a different location. You could catch a shuttle to the starting line from the Teton Village.

It was a clear and cool morning in the low 40’s. I got to meet MTA podcast fan John Danby who is a local and fellow Marathon Maniac.

With MTA fan John Danby

The Course:

The entire course is run on paved roads and/or paved pathways, with the exception of a tenth of a mile near the finish Line, which is run over grass (and is slightly uphill).

There were some slight inclines but no major hills. The best part was gorgeous views of the mountains the whole time, “breathtakingly beautiful”.

This is not a marathon if you need a lot of spectators. But I saw eagles, cattle and horses and enjoyed talking to runners along the way. It was a well marked course with mile marker signs every mile.

  • The race starts in historic downtown Jackson Hole. After running by the National Elk Refuge within the first mile it passes through through East Jackson and by the Snow King Ski Hill before joining the Community Pathway system.
  • Runners then head south of town and follow South Park Loop Road, that has majestic views of the Teton Valley, before joining the pathway again along Highway 22 heading west into the small of Wilson.
  • From Wilson, the Community Pathway takes runners toward the Grand Teton and the Finish Line at Teton Village, home of the Jackson Hole Mountain Resort and the iconic Red Tram and Clock Tower.

Around mile 24. Photo credit: Jackson Hole Marathon

Aid Stations:

This is a cup free event to reduce waste and littering. Gels, sports drinks, candy, and electrolytes were offered at select aid stations. My favorite was the beer stop at mile 25.

I used my faithful Generation UCAN for fuel- and had a snack bar pre-race and 2 servings of mix during race. Also used electrolytes and stayed well hydrated to balance out the warm day and elevation. Use the code MTAJHM for 15% off on Ucan.

Ucan-Ad-1024x90

Finish Line:

My finish time was 5:19:42 for my 49th marathon and 38th state. Each runner got a box of food, water, soda or beer from Snake River Brewing CO.

There were 193 half marathon and 208 marathon. The 1st place man was Kyle Baldwin 2:54 and 1st woman was Emily Jurlina in 3:29:48. Accomplished ultramarathoner and local, Pam Reed, finished in 3:45.

Here’s what my 50 state marathon quest looks like now:

My recovery:

One of the great things about running according to heart rate and taking it easy was how fast I recovered. I wore compression pants post-race and by the second day didn’t even feel like I’d run a marathon. So, in this podcast episode you will hear me discuss how to run a marathon according to your heart rate.

My friend and I went white water rafting on the Snake River the next morning (good cold therapy) before driving several hours up to Montana.

One challenging thing for new marathoners and experienced ones alike is taking their ego out of the equation. Often 1st time marathoners set their minds on a challenging time goal and can deal with extreme disappointment if the race doesn’t go according to plan.

For more experience marathoners there is certainly a pressure that we put on ourselves to keep getting PR’s. But if you run a large number of marathons that simply won’t happen every time. It’s more important to go into the race with a realistic idea of what your body can do and what your goals are for the race. If you’re coming back after a long break, if you’ve been struggling with injury or if you had less than ideal training, running according to your heart rate can be a great solution.

What is heart rate training?

Heart rate training is simply using a heart rate monitor while running to tell you how hard your heart is working during the activity and then modifying your effort according to your goals. Keeping tabs on your heart rate can help keep you from making a very common mistake: running to hard too often which can increase your risk of injury and burnout.

What gear do you need?

If you want to run according to heart rate you’ll need a heart rate monitor. I used to use a chest strap but for the last couple of years have loved the Garmin Forerunner 225 with the wrist based HR monitor (no more chaffing chest straps). However, be aware that heart rate monitors can often give you a faulty reading due to a poor connection so it’s important to watch the trends over time and know what is normal for your body.

Finding your heart rate zones

With most GPS watches you’ll be asked to enter a user profile including gender, age, height, and weight (sometimes resting heart rate). From there it will calculate your maximum heart rate and zones according to the watch’s algorhythms.

  • For example here are the Garmin ones: Zone 5 (maximum) 90-100% of MHR, Zone 4 (Threshold) 80-90% MHR, Zone 3 (Aerobic) 70-80%, Zone 2 (Easy) 60-70%, and Zone 1 (Warm up) 50-60%. While these zones are not 100% accurate they are a good estimation of your zones. The most accurate method to obtain your personal metrics is to visit an exercise laboratory and have an exercise physiologist perform a maximum exercise test (usually done on a treadmill).

To calculate my zone 2, I like to use the Maffetone Method which has the mantra “speed up by slowing down.” With this formula you take 180-age= max zone 2 (10 below for range): 180-38= 142 (132-142 bpm is my zone 2). For more info visit his website (links with the show notes) or check out The Big Book of Endurance Training and Racing.

When looking at heart rate training be aware that there are many factors that impact heart rate.

  • Dehydration can increase the heart rate by up to 7.5%, heat and humidity can also increase heart rate by 10 beats per minute,
  • Lack of sleep will elevate your heart rate 5-10 bpm,
  • Altitude can increase the heart rate by 10-20%.
  • Biological variations like stress and hormone levels can cause day to day changes from 2-4 beats per minute.
  • In addition, other factors like allergies, illness, pain, caffeine intake and certain medications will skew the numbers you see on the monitor.

See our podcast episode about Heart Rate Training.

Replay Episode: How Heart Rate Training Works

Also Mentioned in This Episode

The Harrisburg Half Marathon -great local race in the Pennsylvania State Capitol City.

The MTA Virtual Half Marathon – challenge yourself by running 13.1 miles this November!

Generation Ucan -our preferred fueling source for long distance running. Keeps your blood sugar stable and allows your body to burn fat.

Sun Basket -makes it easy to create healthy organic meals at home in 30 minutes or less.

Virtue Labs -a new haircare brand with a vision: To give everyone the best hair scientifically possible. Use the code MTA to try Virtue at 10% off, plus free shipping.

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How Running Makes Us Human

In this episode we interview Vybarr Cregan-Reid, author of the fascinating new book ‘Footnotes: How Running Makes Us Human’.

In this conversation you will learn how humans are uniquely built for running, the wonders of the foot, how exercise makes us smarter, where running and English Literature intersect, the concept of green exercise, and the notorious history of the treadmill!

Be sure to subscribe to the podcast in iTunes or Google Play so you can get all our new episodes!

Vybarr Cregan-Reid is a senior lecturer in English Literature at the University of Kent. He blogs at psychojography.com and has written on running for the Guardian, Telegraph, and Literary Review.

The book draws from scientific studies, English literature, history, and his own running . . . and it can be a deep read. At first I was worried that this interview would be kinda dry but I soon found out that Vybarr is a delightfully fun person to speak with! He laughs easy, radiates warmth, and is just as comfortable recalling essays by Oscar Wilde as he is scenes from The Muppet’s Christmas Carol.

Also Mentioned in This Episode

The MTA Virtual Half Marathon – join us and runners all over the world this November for our first ever virtual event! More details here.

The Munich Marathon – will you be at the Munich Marathon this year? I (Trevor) will be there this year. Email us through the contact page.

All of our Race Recaps. If you want to find all of our Race Recap blog posts and episodes you can find them here. Note, some of these shows are not longer available in the free feed.

I recently ran the Sunshine Coast marathon. And Angie & Trevor ran it with me as I listened to Race Recaps for almost the whole time. I wasn’t feeling great so I took it easy and just enjoyed the amazing atmosphere…and had a blast. Thank you so much for the Podcast…it got me through some tough moments today. -Rebecca

Thrive Market – Get $20 off your first 3 purchases (that’s $60 of FREE organic groceries + free shipping) when you used the link thrivemarket.com/mta. They are doing a drawing for a free $50 starter kit with lots of goodies. All you got to do is enter your email address when you visit the site.

Podcast Movement and Spartan Sprint
Keep up with our adventures and see photos on Instagram @marathonacademy.

Climbing Quandary Peak elevation 14,265 after the Breckenridge Spartan Sprint

About Trevor Spencer

Trevor Spencer is the producer of the Marathon Training Academy Podcast. He loves to inspire people to take action in their fitness and life.

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“How to Lose a Marathon” -Interview with Joel Cohen, Writer for The Simpsons

Joel at the NYC Marathon

In this episode we speak with Joel Cohen, author of the book ‘How to Lose a Marathon -a Starter’s Guide to Finishing in 26.2 Chapters’.

Not too long ago Joel went from a out-of-shape coach potato and writer/producer for The Simpsons t.v. series, to a slightly out-of-shape finisher of the New York City Marathon.

His book describes the odd and painful things you discover when you become a long distance runner.

Joel is a writer and producer for The Simpsons and winner of two Emmy Awards and three Writer’s Guild Awards.

In How to Lose a Marathon, Joel Cohen takes readers on a step-by-step journey from being a couch potato to being a couch potato who can finish a marathon. Through a hilarious combination of running tips and narrative, Cohen breaks down the misery that is forcing yourself to run.

About Trevor Spencer

Trevor Spencer is the producer of the Marathon Training Academy Podcast. He loves to inspire people to take action in their fitness and life.

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The Half Marathon Episode!

medal

For many people the half marathon is their favorite distance. It’s a challenging distance but also very attainable for most people. Plus, they’re a bit easier to recover from than the marathon distance.

In this episode we share tips on half marathon success for both beginners and experienced runners. Plus, we tell you about the first ever MTA Virtual Half Marathon!! Coming soon to a running route near you!

How you approach training for a half marathon will depend on whether it will be your first one, whether you’re coming back from injury, whether you’re running it for fun, or whether you’re pursuing a personal best. Many runners also use half marathons as training runs in their marathon training.

If you’ve decided to tackle the half marathon for the first time you’re in great company. Here are some tips to help you have a good experience.

1. Get fitted for running shoes at a specialty running store. Having your gait and foot evaluated in the beginning can be a great first step to running comfortably.

2. Start to build a solid running base. It’s important to gradually build your mileage to avoid injury and burnout. Don’t hurry the process of training. Even though it’s possible to do a half marathon on little training, it won’t be that fun of an experience. I was just reading a story today of a woman whose long run was 8 miles and by the time she got to 12 miles she wanted to quit.

3. Consider doing a run/walk method. If you’re totally new to running using run/walk intervals can be easier on the body and help you go the distance. One popular run/walk method is the Galloway Method, created by Jeff Galloway who we had on a past episode.

4. Choose a training plan. Find a smart half marathon plan that’s suitable for your level of running. Your first half marathon is not the time to be setting aggressive time goals. Make sure that you don’t choose a plan that has you running 5-6 days per week if you’re a newer running or coming into training with low weekly mileage.

5. Pick a race. You may want to choose a local half marathon for your first to reduce the pre-race stress. Sleeping in your own bed and not having to worry about tense race morning logistics is nice. But destination races are also very popular and provide a good training incentive. Pretty much any destination you want to travel will have a half marathon, including National Parks.

6. Don’t forget to cross train. Doing focused low impact exercise will make you a stronger and more injury-proof runner. Activities like yoga, swimming, cycling, core training, Pilates, rowing, and strength training are all excellent ways to supplement your running.

7. Avoid chaffing. As your runs become longer you may notice that the skin rubs together or causes friction with your clothing resulting in chaffing. This can especially be a problem in warmer temps. Be prepared by using some sort of anti-friction ointment pre-run to eliminate this pain.

8. Wear technical running clothes for more comfort. Avoid cotton garments as this doesn’t breathe well and can increase the risk of chaffing. Finding the right kind of sports bra for women and socks for both genders can go a long way to increase your comfort with running.

9. Keep a running log. This can be on paper or online and will help you track your progress and identify any issues before they become big problems.
Listen to your body. Don’t ignore small issues. Identifying potential aches and pains early and seeking help can help prevent long-term injury.

10. Develop a fueling strategy. As you begin running for over an hour to 90 minutes you may need to consider some type of fuel for sustained energy. Start to experiment early in your training so that you have a tried and true system for race day.

11. Educate and motivate yourself by learning more. There are a variety of podcast, magazines, books and running forums that can take your knowledge to the next level.
Run your own race. When it comes to race day don’t worry about what other people are doing. Focus on running well and finishing strong.

12. Have fun! Long distance running is very fulfilling. Enjoy the way your life has changed for the better.

About Angie Spencer

Angie is a registered nurse and running coach who empowers new runners to conquer the marathon, run faster, and take their health and fitness to the next level. Join the Academy

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Running Adventures: See the World, Meet Cool People, and Challenge Yourself!

Lions chewing on the course markers at the Big Five Marathon. photo credit: Big Five Marathon

In this episode we talk about running adventures with our special guests, some well-traveled runners, who use running to see the world, meet cool people, challenge themselves and stay healthy.

So if you were to save up the money to take a “runcation” where would you go? Here are a few ideas . . .

This year Coach Steve Waldon took part in the Zugspitz Ultratrail 100k in the Bavarian Alps. Even as a well-travelled runner he said it was “the most beautiful race I’ve done.” He finished 31st overall.

Zugspitze 100k

Steve Waldon is a RRCA Certified Running Coach, 2:53 marathoner, and one of our amazing MTA coaches. He’s also assistant coach at one of New York City’s largest running clubs. In this conversation you will hear about some of his most challenging running adventures and some great pointers on running downhill. Read more about Steve here.

Coach Dominique Hamel has was born in Quebec and has lived in South Africa, Switzerland, and the U.S.. She is most comfortable speaking French. We talk to hear about her love for Comrades Marathon and the Two Oceans Marathon in South Africa. The name “marathon” is a bit of a misnomer since these races are 90 kilometers and 56 kilometers respectively.

Dominique Hamel

Two Oceans Marathon in Cape Town, South Africa

This past April she ran Two Oceans for the 10th year in a row. That’s her getting down and dirty in the mud! Read more about Dominique here.

Courtney Schoch is an Academy member and coaching of clint of Lynn Grieger (another one of our wonderful MTA coaches). She works as a pilot and flight instructor currently living in the Cleveland, Ohio, and Leon, Nicaragua.

We debrief Courtney about her most recent running adventure –The Big Five Marathon, a race across a game preserve in South Africa. We also ask her how taking a “runcation” compares to a regular vacation.

Be sure check out her website at www.runucate.com!

One of the cool things about a running adventure is the interesting people you meet. Courtney is center of photo.

The scary crocodile lake

Also Mentioned in this Episode

Work with a MTA CoachCheck availability

Thrive Market -Get 25% off your first purchase + free shipping + free 30 day trial! Keep in mind that their prices are already 25-50% below retail because they cut out the middleman. Go to thrivemarket.com/mta

Bombas Socks -Buy one pair, or four at www.bombas.com/marathon, and get twenty percent off your first purchase.

TeloYears. With TeloYears you get an actionable DNA Health Test that lets you track your cellular age based on your telomere length. Visit www.teloyears.com and get $10 off when you use the gift code MARATHON10 – good this month.

Revent Optics. With Revant Optics, you can replace your lenses and save your sunglasses. Starting at just $24 a pair, they’re crystal clear, guaranteed to fit, and backed by a 1-year warranty. Go to www.revantoptics.com/ today and get 20% off your first pair of lenses with offer code: MTA

About Trevor Spencer

Trevor Spencer is the producer of the Marathon Training Academy Podcast. He loves to inspire people to take action in their fitness and life.

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Interview with Running Doctors Mark Cucuzzella & Josh Emdur

In this episode we talk with Doctors Mark Cucuzella and Josh Emdur about the health benefits and risks of running marathons, disease based versus prevention based models of health care, and what to do if a doctor tells you that you should give up running.

So, let me share how this interview came about. We have a long time listener to the MTA podcast who works in the tech start up world. He reached out to us about his new venture SteadyMD which provides virtual health care for runners through an online doctor -the first of its kind.

When we heard that Dr. Mark Cucuzzella would be on the physician team we got really excited because we’ve been long time admirers of Dr. Mark and have wanted to have him on the podcast.

Dr. Mark Cucuzzella is a board-certified physician in Family Medicine and Professor at West Virginia University School of Medicine, focused on keeping runners fit and healthy through better movement, training, and nutrition. He has a marathon PR of 2 hours and 24 minutes and is a two-time winner of the Air Force Marathon. Dr. Mark has run a sub-3-hour marathon for 30 consecutive years. He is a sought after keynote speaker at many races and owns a local running store called Two Rivers Treads.

Dr. Josh Emdur co-leads the SteadyMD Running practice with Dr. Mark. Josh is a board-certified Family Medicine physician and 2:56 marathoner who lives in Boulder, Colorado. He is an avid trail runner, mountaineer, and backcountry skier.

In this conversation we are going to talk about the perils of getting advice from doctors who don’t understand your needs as a runner. Apparently there are many people out there who’ve been told that they should never run again. In fact, Dr. Mark was told this years ago. Plus we talk nutrition, heart health, and more.

SteadyMD. MTA is proud to be the official launch partner of SteadyMD. SteadyMD pairs you with a primary care doctor, online. A doctor who really gets to know you, listens to you, and has time for you. And not just any doctor. A doctor who is a runner just like you and who really understands marathon training, proper running form, common running injuries, nutrition for runners, and much much more. Available to you via phone, text, and video chat, anytime. Go to SteadyMD.com/MTA to learn more and reserve your spot. There are a limited number of spots available, so check it out now!

Also Mentioned in This Episode

The Mount Desert Island Marathon in Maine -Angie is signed up for this beautiful Fall marathon.

Kilian Jornet completes the Hardrock 100 with a dislocated shoulder. Read full story.

RXBARS -RXBAR is a whole food protein bar made with a few simple, clean ingredients, which all serve a purpose: Egg whites for protein. Dates to bind. Nuts for texture. For 25% off your first order, visit RXBAR.com/MTA and use the code: ‘MTA’ at checkout.

TeloYears. With TeloYears you get an actionable DNA Health Test that lets you track your cellular age based on your telomere length. Visit www.teloyears.com and get $10 off when you use the gift code MARATHON10 – good this month.

Revent Optics. With Revant Optics, you can replace your lenses and save your sunglasses. Revant Optics offers high-quality polarized, non-polarized, and prescription replacement lenses for ANY brand. Starting at just $24 a pair, they’re crystal clear, guaranteed to fit, and backed by a 1-year warranty. Go to RevantOptics.com/MTA today and get 20% off your first pair of lenses with offer code: MTA

About Trevor Spencer

Trevor Spencer is the producer of the Marathon Training Academy Podcast. He loves to inspire people to take action in their fitness and life.

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Race Recap: Pennsylvania Spartan Super + Interview with Joe De Sena

As you will hear in this episode I had no plans to run a Spartan Race. I figured I would just stick to marathons and half marathons. But when Joe De Sena says “You’re going to Palmerton”, who am I to argue? Joe is, after all, the most punishing man in fitness according to Outside Magazine.

It’s always fun talking with Joe De Sena -endurance athlete and founder of the Spartan Race. Listening to his stories and perspective on life will challenge you to get outside your comfort zone! The interview took an interesting twist that we didn’t expect . . .

Our weekend plans changed when this happened: (See Video)

So, with only six days to go, I took Joe up on his offer and signed up for my first Spartan Race. It was brutal but definitely as cool as he said it would be.

Be sure to check out our full interview with Joe and hear about the Spartan way of life, obstacle immunity and common traits of successful people.

The Course


The Spartan Pennsylvania Super and Sprint Weekend was held at the Blue Mountain Ski Resort in Palmerton, PA, in the Appalachian Mountains.

From the Website:

Are you up for a course designed to challenge our elite Spartans? At the Pennsylvania Super and Sprint Weekend, you’ll come face-to-face with Pennsylvania’s BLUE MOUNTAIN, taking on steep slopes that intimidate you… long climbs that challenge you… and obstacles that threaten you.

A Spartan Super is between 8-10 miles with 20+ obstacles. At this venue you are either power-hiking uphill or downhill non-stop, most sections are just not run-able.

The trails were single-track, muddy, rocky, gnarly ankle twisters. Sometimes the uphills required ropes and the downhills were so slick you had to grab trees to slow your fall. This course will kick your A$$!

The Obstacles


I tried to study the best angle of attack and move through the obstacles in such a way that preserved my upper body strength.

I found myself having no trouble with the obstacles involving balance, climbing things, or carrying things. I did however fail 4 out of 20+ obstacles and definitely need to work on my grip strength, rope climbing and spear throwing technique. The Spartan website says that the spear throw has a 86% fail rate.

The penalty for failing an obstacle is 30 burpees (need to work on those too).

Here’s an unordered list of obstacles I encountered. They don’t published these beforehand or offer much of a course preview because they like the element of surprise.

  • Six foot and seven foot walls
  • Inverted Wall
  • Hercules hoist
  • Rope climb
  • Spear throw
  • Inverted bars
  • A-frame cargo net
  • Monkey bars
  • Ring swing
  • Sandbag carry
  • Log carry
  • Sled drag
  • The Olympus (wall)
  • The Z wall
  • Tire Flip
  • Mud pits
  • Lake plunge
  • Ape Hanger (rope to monkey bars)
  • Rock carry
  • Barb wire crawl

The Finish Line

I had to chuckle when after two strenuous hours I saw a sign saying “Mile 4”. I really had no idea how long it was going to take me so I’m glad I brought water and 2 Ucan bars. My fueling was solid but I needed every calorie! You should fuel for a Spartan Super like you would for a marathon.

Our top recommendation is Generation Ucan. It will give you consistent energy without GI issues or sugar crashes. Use the code MTASPARTAN to save 15%!

My total time on the course was 4:17:44. Finishing this race will be one of my proudest moments of this year. Big thanks to Joe De Sena for arranging race entries and nudging me out of my comfort zone. Everyone needs to do a Spartan Race!

Did My Marathon Fitness Prepare Me Well?


With only 5 days to prepare I didn’t do any training for this race. However, I am apparently still in decent shape after the Flying Pig Marathon.

I could definitely feel my marathon endurance kick in during the 4 hours I was out on the Spartan Course. I was able to run all the flat sections and downhill sections that weren’t too steep. Strange as it may sound, running felt like a rest period. It was the least strenuous aspect of the race.

I also think running over a dozen marathons has taught me a lot of valuable things about mental toughness, fueling, hydrating, running downhill without blowing out my quads, and not over-dressing on hot days. All this stuff came in handy at the Spartan Super.

The Kids Races

The Spartan folks were kind enough to provide our kids with entries as well. The boys were eager to compete and got a huge boost in confidence from their race! With the venue only being 2 hours from our house it made a perfect day trip.

Totally stoked to do another Spartan race!

Also Mentioned In This Episode

Joe De Sena – the founder and CEO of the Spartan Race series, an accomplished endurance athlete and host of the Spartan UP Podcast. Joe and his family make their home in Vermont.

The Spartan Iceland Ultra World Championship in December. We have thee ticket to give away. If you’re interested send us an email through our contact page.

SteadyMD. MTA is proud to be the official launch partner of SteadyMD. SteadyMD pairs you with a primary care doctor, online. A doctor who really gets to know you, listens to you, and has time for you. And not just any doctor. A doctor who is a runner just like you and who really understands marathon training, proper running form, common running injuries, nutrition for runners, and much much more. Available to you via phone, text, and video chat, anytime. Go to SteadyMD.com/MTA to learn more and reserve your spot. There are a limited number of spots available, so check it out now!

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The Running Form Episode!

elite runners

In this episode we talk running form with Jonathan Beverly author of the new book Your Best Stride -How to Optimize Your Natural Running Form to Run Easier, Farther, and Faster–With Fewer Injuries.

Jonathan BeverlyJonathan Beverly is the former editor in chief of Running Times and shoe editor for Runner’s World. He lives in western Nebraska, near the Colorado border, with his wife, Tracy, and son, Landis. He helps coach the high school cross country and track teams and can often be found running the dirt roads and grassy hills of the high plains.

Poetry in Motion

Also Mentioned In This Episode

Revant Optics offers high-quality polarized, non-polarized, and prescription replacement lenses for ANY brand. Starting at just $24 a pair, they’re crystal clear, guaranteed to fit, and backed by a 1-year warranty. Go to RevantOptics.com/MTA today and get 20% off your first pair of lenses with offer code: MTA

Bombas Socks -Bombas are the most comfortable with no annoying toe seam, no falling down your leg, added arch support—they’ve solved every annoying sock problem imaginable. Use our link for 20% off.

Health IQ -a life insurance company that celebrates marathon runners and other health conscious people. Visit healthiq.com/mta to learn more and get a free quote, or check out their life insurance FAQ page to get your questions answered. In addition, take the MTA quiz and see how you score!

About Angie Spencer

Angie is a registered nurse and running coach who empowers new runners to conquer the marathon, run faster, and take their health and fitness to the next level. Join the Academy

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Interview with Dave Asprey, Changing Your Environment to Upgrade Your Health

Dave Asprey

In this episode we speak with Dave Asprey, author of the book Headstrong -The Bulletproof Plan to Activate Untapped Brain Energy to Work Smarter and Think Faster

Dave is a Silicon Valley investor and technology entrepreneur who spent two decades and over $1 million to hack his own biology. He went from 300 pounds to fit and able to perform at a high level.

Dave Asprey is founder of the Bulletproof Company and host of one of the largest podcasts in the Health category. When I asked him if he kept his ties with Silicon Valley he said. “We never wore ties in Silicon Valley”.

Interview Questions

  • Take us back to the beginning, what got you interested in enhancing physical and mental performance?
  • Who coined the term bio-hacking?
  • Let’s talk about inflammation, what causes it and what does it do in to our bodies?
  • You call the mitochondria the “cellular powerhouse of the brain”. Can you take a minute and explain what the mitochondria are?
  • So, since mitochondria respond to our environment, what are some ways we can hack it?
  • What are some of the hidden toxins in one’s environment?

Dave Asprey
photo credit @bulletproofexec

Also Mentioned in This Episode

Headstrong Book by Dave Asprey

Relive App -This is a free IOS and Android app that launched early this year by a group of friends who are cyclists. It was recommended by Debbie, an Academy member, in our private FB group. You can relive and share your outdoor adventures with 3D videos of your runs and rides.

CozyPhones have created a very special headband headphone with super thin speakers held in a lightweight wicking fabric, which allow the speakers to comfortably stay in place while you move.

Shout Out!

Thanks to coach Steve I Got a 3 min PR in my half marathon and have been part of the MTA community for 2 months now. Coaching and MTA is really helping me to improve. -Salil

About Trevor Spencer

Trevor Spencer is the producer of the Marathon Training Academy Podcast. He loves to inspire people to take action in their fitness and life.

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Get to Know Your Podcast Hosts!

Angie and Trevor at Mumford and Sons Concert

In this episode we talk about our favorite races, hidden talents (or lack thereof), stories and reflections on what makes the marathon so special!

And in the quick tip segment we explain how to get to the root cause of a running injury.

At the time of this recording we are in the midst of moving from Missouri to Pennsylvania . . . so we are thankful to our friend Tina Muir for allowing us to replay this interview with us from her podcast Running For Real.

We’ve done guest interviews on a few dozens podcasts but Tina definitely asked us questions we’ve never before.

Hidden Talents?

  • Angie loves to play the piano although she refuses to perform in front of others. I play the guitar though I won’t call it a “talent”. I’m also a pretty good downhill skier.

How does it work to run MTA as husband and wife?

  • Recalling our interview with Gretchen Rubin and her teaching on the 4 tendencies, Angie is an upholder and I’m a rebel. As long as we understand what makes each other tick (and ticks each other off) we do fine. Angie is the running coach and content creator, I’m the technical guy behind MTA.

Most Unusual Marathons?

  • Angie picked the Shadow of the Giants 50k because of its foul mouthed, politically incorrect race director. I picked the Tupelo Marathon because their motto is “Trample the Weak Hurdle the Dead”.

Race headquarters at the Shadow of the Giants 50k. Going back to school reminded Trevor of his love of breaking rules.

Best Post Race Food at a Marathon?

  • Angie picked the Missoula Marathon which she remembers having a nice spread (watermelon) and the Wineglass Marathon in Corning, NY. I picked the Indianapolis Monumental Marathon and make a special note that the Marine Corps Marathon had a Duncan Donut Hole aid station.

Toughest Marathon?

  • Without hesitation Angie chose the Leadville Trail Marathon -which starts at 10,000 feet and takes 30 minutes to go one mile. I chose the Tupelo Marathon (again) because of the beastly Mississippi heat in September.

Favorite Podcast Episode or Guest?

  • We love all the guests who’ve been on the show! Dr. Tim Noakes never fails to explode my brain. The Boston Marathon Race Recap was a popular one. Angie always enjoys speaking with Gretchen Rubin but she doesn’t listen to the finished episode because she doesn’t like to hear herself.

Moment that is Non-Instagramable?

  • On a recent run Angie stopped to use the bathroom at a park and got stung by a wasp nesting in the toilet paper roll! I had to DNS the 2015 Tupelo Marathon because of my achilles pain.

What Makes the Marathon So Special?

  1. The marathon still has the power to WOW people. That’s why it’s a popular bucket list goal
  2. It is a personal challenge that will reveal what’s inside you.
  3. Less than 1% of the population will ever run a marathon
  4. You can’t “wing it” like you could a 5k or even a half marathon
  5. Yet, it is a challenge that is within reach of most people if they desire it
  6. There are various motivations that lead people to the marathon that are equally valid
  7. To your non-running friends you will be viewed as super human if you run 26.2 miles

Also Mentioned in This Episode

Health IQ -a life insurance company that celebrates marathon runners and other health conscious people. Visit healthiq.com/mta to learn more and get a free quote, or check out their life insurance FAQ page to get your questions answered. In addition, take the MTA quiz and see how you score!

Bombas Socks! For the best socks in the history of feet, visit www.bombas.com/marathon TODAY, and you’ll get an additional twenty percent off your first purchase!

Quick Tip: How to Get to the Root Cause of Injury

About Trevor Spencer

Trevor Spencer is the producer of the Marathon Training Academy Podcast. He loves to inspire people to take action in their fitness and life.

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