The Extramilest Podcast

🔥 Transform your running with expert coaching. Join the Personal Best Program. Start your 7-day free trial. https://www.skool.com/personalbest | After sitting down with Olympic champions, elite athletes, and everyday runners, I've noticed the same themes coming up again and again. In this episode, I break down the biggest mindset and training lessons from my last 10 conversations, and how my thinking on low heart rate training has evolved over the past 14 years. 
 
Watch the full video on YouTube
 

 
Topics covered:
0:00 — Lessons Every Recreational Runner Needs to Hear
1:34 — How to Transform your running with expert coaching.
2:14 — Consistency, Sustainability, and the Long Game
5:15 — Let Go of the Outcome and Trust the Process
11:39 — Leave Your Ego Behind and Pace Yourself Wisely
16:40 — How To Master Your Internal Dialogue
17:10 — Precision Fuel & Hydration
19:27 — How to Stop Being Your Own Worst Enemy
28:03 — Difficulty, Failure and Uncertainty Are Part of Growth
37:13 — Be Present, Keep It Playful and Enjoy Running
45:58 — How My Zone 2 Training Thinking Has Changed
50:17 — Why Consistency Breaks Down and How to Get It Back
58:43 — Closing Thoughts and Advice by coach Floris Gierman
 
Thanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at http://visit.pfandh.com/extramilestshow 
 
LINKS & TOOLS MENTIONED:
►🔥 Transform your running with expert coaching. Join the Personal Best Program. Start your 7-day free trial. https://www.skool.com/personalbest
► PFH Free Fueling Planner: https://tinyurl.com/Fuel-Planner 
► Precision Hydration Free Consult Call: https://tinyurl.com/PFH-consult-call 
► Sweat Test: https://tinyurl.com/PFH-sweat-test

► Precision Fuel and Hydration (15% off your first order): http://visit.pfandh.com/extramilestshow  
► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs  
► A Complaint Free World by Will Bowen: https://amzn.to/4pxrLk5
 
 
EPISODES MENTIONED IN THIS VIDEO:
► Jakob Ingebrigtsen episode: https://www.youtube.com/watch?v=OQeh_Pg0Nz0&t
► Ian Sharman episode: https://www.youtube.com/watch?v=9iMO_lsLf80&t
► Molly Seidel episode: https://www.youtube.com/watch?v=OFelJ8TRRVw&t
► Rachel Entrekin episode: https://www.youtube.com/watch?v=8nuGYlgEaBs&t
► Ryan Hall episode: https://www.youtube.com/watch?v=lHCA5AxPgb0&t
► Sarah Hall episode: https://www.youtube.com/watch?v=en4w0-RpWgk&t
► Katja Livingston episode: https://www.youtube.com/watch?v=YLowH6xs4d4&t
► Albert Shank episode: https://www.youtube.com/watch?v=plLtVFuBfAI
 
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Skool: https://www.skool.com/personalbest 
► Podcast: https://extramilest.com/podcast 
► Strava: https://www.strava.com/athletes/1329785 
► Instagram: https://www.instagram.com/florisgierman 
► Extramilest Website: https://extramilest.com 
► Path Projects Website: https://pathprojects.com
 
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
 
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.skool.com/personalbest.
 
Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

Thanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at http://visit.pfandh.com/extramilestshow 
 
Rachel Entrekin is a beast of an athlete in the best way possible. This year she became the first overall winner of the Cocodona 250 mile race, beating all men and women in 56 hours and 9 minutes! Rachel joins the show to share advice to recreational runners about your mindset, and ways to improve in training and racing
 
Watch the full video on YouTube
 

 
Topics covered:
00:00 — Rachel Entrekin's Biggest Running Lessons

04:44 — Why Rachel Almost Quit Running

09:22 — The Best Advice for New Runners

10:35 — Building Up Slowly Is The Smartest Thing A Runner Can Do 

12:40 — The Marathon That Changed Everything

15:54 — Road Running vs. Trail Running: The Biggest Differences

19:13 — What Every Road Runner Should Know Before Trail Running

20:29 — Our Running Coaching Program

20:58 — The Mindset Shift That Made Rachel Faster

26:58 — Stop Complaining: The Mindset That Changes Everything

31:09 — Rachel's Fueling & Hydration Strategy

33:28 — How to Train Your Gut for Race Day

36:23 — How to Optimize Your Hydration (Sweat Testing & Electrolytes)

40:00 — The Biggest Hydration Mistakes Runners Make

43:57 — The Emotional Finish at Cocodona 250

49:25 — Why Making Mistakes Is Part Of Becoming A Better Runner 

50:52 — Overcoming Imposter Syndrome: "Why Not Me?"

53:25 — What Rachel Learned from Courtney Dauwalter

57:00 — How to Become a Stronger, Healthier & Happier Runner

 
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way. 
 
FIND RACHEL HERE: 
► Instagram: https://www.instagram.com/rachel__entrekin/
► Wordpress: https://blondeidiotrunning.wordpress.com/ 
► Substack: https://rachelentrekin.substack.com/
► Ultra Running Magazine: https://ultrarunning.com/author/rachel-entrekin/
 
LINKS & TOOLS MENTIONED
► Join my PB Running Coaching Program: https://www.skool.com/personalbest
► Precision Fuel and Hydration (15% off your first order): http://visit.pfandh.com/extramilestshow 
► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs
► Book: A Complaint Free World By Will Bowen: https://amzn.to/4pxrLk5 
► Courtney Dauwalter episode: https://youtu.be/OTgwIEAN3B4
 
YOU CAN FIND ME, FLORIS GIERMAN HERE: 
► Podcast: https://extramilest.com/podcast
► Strava: https://www.strava.com/athletes/1329785   
► Instagram: https://www.instagram.com/florisgierman
► Extramilest Website: https://extramilest.com  
► Path Projects Website: https://pathprojects.com
 
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
 
More info about our running coaching program can be found at https://www.skool.com/personalbest. 
 
Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
 
#RachelEntrekin #UltraRunning #TrailRunning #RunningPodcast #Hydration #ExtramilestShow

Thanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at: http://visit.pfandh.com/extramilestshow
 
Ian Sharman improved his marathon time from a 3:40 to a 2:21 at age 43. He has completed over 250 marathons and ultramarathons. He shares the simple training shifts for his biggest breakthroughs and the mindset behind long-term improvement.


Watch the full video on YouTube
 

 
Topics covered:
00:00 — Ian Sharman's biggest running lessons
01:55 — Precision Fuel & Hydration Sponsor
02:47 — Consistency beats heroic workouts
09:31 — Why runners struggle with consistency
11:26 — Flexibility vs rigid training plans
12:45 — Should you make up missed runs?
15:57 — PB Running Coaching Program
16:26 — Balancing running with family & life
19:24 — The purpose behind every run
22:08 — Ian's 2 :32 marathon breakthrough
25:40 — What is flow running?
31:02 — The three phases of every race
36:47 — The power of hiking in ultrarunning
43:04 — Why your slowest mile matters most
45:39 — Ian's biggest race mistakes & Boston 2018
51:44 — How aging changes your training
56:45 — Do you really need long training runs?
1:02:55 — Road runner's guide to trail running
1:08:15 — Pain vs suffering
1:17:09 — What 100 miles does to your body
1:19:55 — Heat training for ultrarunners
1:24:22 — The core message of The Art of Ultrarunning
1:25:37 — Where to find Ian Sharman and his book
1:27:58 — Closing thoughts
 
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way. 



FIND IAN SHARMAN:
► WEBSITE: https://www.sharmanultra.com
► INSTAGRAM: https://www.instagram.com/sharmanian
► FACEBOOK: https://www.facebook.com/sharmanian
► X: https://x.com/sharmanian



LINKS & TOOLS MENTIONED
► My Personal Best Running Coaching Program: https://www.pbprogram.com
► Precision Fuel and Hydration (Get 15% off your first order): https://visit.pfandh.com/extramilestshow 
► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs 
 
► The Art of Ultrarunning book: https://amzn.to/4vsNV97 



YOU CAN FIND ME, FLORIS GIERMAN HERE: 
► Podcast: https://extramilest.com/podcast
► Strava: https://www.strava.com/athletes/1329785   
► Instagram: https://www.instagram.com/florisgierman
► Extramilest Website: https://extramilest.com  
► Path Projects Website: https://pathprojects.com



ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.skool.com/personalbest. 



Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
 
#Ultrarunning #MarathonTraining #TrailRunning #RunningTips

Thanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at http://visit.pfandh.com/extramilestshow
 
Olympic bronze medalist Molly Seidel talks about the mental side of running, how to train your mind, quiet negative self-talk, recover smarter, and stop letting fear of the unknown hold back your running.
 
Watch the full video on YouTube

 
Topics covered:
0:00 — Molly Seidel: The mental side of running

2:38 — Morning threshold workouts in Flagstaff

4:09 — Recovering from Black Canyon & preparing for Western States

6:38 — Being open to infinite possibilities

9:48 — Advice for recreational runners

13:03 — How to train your mind like your body 

14:53 — Mental toughness isn't about pushing through

15:44 — Self-talk and learning to be kinder to yourself

20:03 — Molly's approach to heat adaptation

23:26 — Moving from marathons to ultrarunning

27:17  — Journaling & processing highs and lows

31:16 — Social media, boundaries & authenticity

35:32 — Data vs feel in training

38:30 — Learning how to fuel for ultras

45:08 — Mistakes of recreational runners

47:44 — Race-day nerves and embracing challenge

49:37 — Molly's advice for her younger self

57:22— Female runners, menstrual cycles & health

1:02:04 — Advice for women experiencing cycle loss

1:06:33 — Recovery, sleep & naps

1:11:32 — How to become a stronger, healthier, happier athlete

 
 
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way. 
 
 
FIND MOLLY:
► INSTAGRAM: https://www.instagram.com/bygolly.molly
► STRAVA: https://www.strava.com/pros/16553663 
► SUBSTACK: https://substack.com/@bygollymolly 
► YOUTUBE: https://www.youtube.com/@Bygolly.itsmolly


 
LINKS & TOOLS MENTIONED
► My Personal Best Running Coaching Program: https://www.skool.com/personalbest
► Precision Fuel and Hydration (Get 15% off your first order): http://visit.pfandh.com/extramilestshow 
► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs 
 
 
YOU CAN FIND ME, FLORIS GIERMAN HERE: 
► Podcast: https://extramilest.com/podcast
► Strava: https://www.strava.com/athletes/1329785   
► Instagram: https://www.instagram.com/florisgierman
► Extramilest Website: https://extramilest.com  
► Path Projects Website: https://pathprojects.com
 
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.skool.com/personalbest 
 
Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
 
#MollySeidel #RunningPodcast #MarathonTraining #UltraRunning #MentalToughness #RunningMotivation #DistanceRunning #TrailRunning

Thanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at http://visit.pfandh.com/extramilestshow
 
Katja shares the lessons how she went from a complete beginner to an experienced runner, how low heart rate training became a game changer, and ways to reach breakthroughs in your running and life.
 
Watch the full video on YouTube
 

 
Chapters:
0:00 — From Couch to 4 World Marathon Majors After 40
2:56 — When running first became meaningful
4:00 — Finding community through running
9:25 — The moment everything finally clicked in her training
10:48 — The breakthrough that made Katja faster
14:02 — How to race your best when everything goes wrong
16:31 — Precision Fuel and Hydration sponsorship
17:43 — The PR-or-bust racing approach
22:06 — Katja's journey with low heart rate training
24:53 — How to find your easy heart rate zone
25:55 — Why low intensity helps runners build safely
33:34 — Recovery from 50–60 mile weeks
37:44 — Why fueling properly improves recovery
39:48 — 90–100g of carbs per hour
44:09 — Sodium, hydration, and marathon fueling strategy
49:32 — Advice for new runners just starting out
53:55 — Why age shouldn't limit your running
56:09 — Strength training, mantras, and racing mindset
58:43— Learning to embrace the pain cave
1:04:23 — How to stay motivated and consistent
1:06:58 — Tommy Rivers at the NY Marathon
1:09:32 — Why running is about more than finish times
1:13:16 — Where to find Katja
1:14:00 — How to become a stronger, healthier, happier athlete
1:15:04 — What's next for Katja
1:15:47 — The mindset that keeps you improving as a runner
 
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way. 
 
FIND KATJA:
► INSTAGRAM: https://www.instagram.com/katja_bluemoon/ 
► FACEBOOK: https://www.facebook.com/KatjaSnaps 
► STRAVA: https://www.strava.com/athletes/65443975 
 
LINKS & TOOLS MENTIONED:
► My Personal Best Running Coaching Program: https://www.skool.com/personalbest
► Precision Fuel and Hydration (Get 15% off your first order): http://visit.pfandh.com/extramilestshow 
► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs 
► Jakob Ingebrigtsen Episode: https://www.youtube.com/watch?v=OQeh_Pg0Nz0
 
YOU CAN FIND ME, FLORIS GIERMAN HERE: 
► Podcast: https://extramilest.com/podcast
► Strava: https://www.strava.com/athletes/1329785   
► Instagram: https://www.instagram.com/florisgierman
► Extramilest Website: https://extramilest.com  
► Path Projects Website: https://pathprojects.com
 
ABOUT THE EXTRAMILEST SHOW:
A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.skool.com/personalbest. 
 
Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT
 
#Running #MarathonTraining #RunningMotivation #HalfMarathon #marathon #zone2