Mike Trees & DLake Creates Running Tips To Master Life

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Description

The internet's most exciting running, cycling and triathlon audio experience.


We show committed endurance athletes how to perform better as they age. Master some of your health, fitness, career and life. It's all the same!


Hosted by Daren DLake (Creates) & Mike Trees (aka Run.NRG on Instagram)



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Episode Date
Why you should (and should NOT) run in the grey zone
26:14

Purgatory in catholic/Christian religious circles is the in-between place right after you die. You’re not alive, but you’re also not in the afterlife. You’re mildly suffering in a hybrid limbo state of purgatory.


If you’re training for a run or endurance event, this place is called the GREY ZONE! Most coaches preach to not stay in the grey zone (which is between aerobic and anaerobic heart rate zones on a 5 zone heart rate model)


If you follow the 80/20 rule, you know that 8 out of 10 runs should be easy like very easy and 2 of those 10 should be hard... like very hard.


So where then do grey zone runs fit that is between easy and hard? We’ll attempt to answer that and clear up the confusion about the grey zone in this episode.


What You Will Learn

  • What the grey zone is
  • How to stay out of it
  • When the best time to be in this zone is
  • A fun story of how I thought I was in the grey zone, but I wasn't
  • And much more


Links


Original Music Used Here


Full Transcript HERE



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Jul 26, 2022
Study an ex-pro runner’s history to race and train smarter
32:13

There’s a saying - If you don’t know your history, then you are bound to repeat it.

While it’s a stretch, knowing and understanding successful endurance athletes history might just prove to help you perform better in your life.

In this episode we go into the archives and get to hear how Mike Trees got started in his 50 year endurance career (He just turned 60 years old and can still run a 17 min, 5k).

Listen on to find out how to train, race and live with purpose for as long as possible on this episode of Trees of DLake.

[No infographic]

This is part one of a few and we end it the episode right before he goes to University. If you’re feeling this we’ll be releasing more type episodes in the future - let us know on instagram or email talk@dlakecreates.com


What You will Learn

  • Where Mike is at right now in his fitness, training and racing
  • How he got here and the early beginning
  • Awesome story about his first race failure and what he learned
  • And a lot more!


Episode Question

Would you rather train on time or on distance?


Links


Original Music Used Here


Full Transcript HERE




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Jul 14, 2022
How to fall in love with base training and run faster
49:37

Imagine you want to bake the worlds best cake. Base training is like making the best sponge cake possible, speedwork is the icing on the cake, too much icing will spoil it, not enough and it’s not so tasty, but in the right balance you have a perfect and delicious cake.....

In this article/podcast we’ll tell you everything you need to know about base training and why it’s so important to making you an endurance monster!

To find out keep listening on to this episode of trees and dlake.


What You Will Learn

  • What base training exactly is.
  • How to build volume properly
  • Why does base training help
  • What being aerobic is vs anaerobica
  • When to use it
  • What pace is the right pace for base training
  • And so much more!


Episode Question

“In a race your heart rate monitor breaks, what would you use: Pace or perceived effort?”


Links


Original Music Used Here


Full Transcript HERE




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Jun 22, 2022
The best 4 tips when coming back to running from injury
23:13

Most people don’t agree on a lot of things in this world. But if you’re a runner or endurance athlete we can all agree that Injuries suck.


Whether it’s chronic (aka the pain has slowly been around and you’ve been ignoring it and keep training)


Or... acute (aka you twisting your ankle or falling down hard). They suck.


But what do you do when you inevitably get injured?

First things first when you get injured: You can’t compare yourself to the uninjured version.

Don’t compare times, fitness level, body fat percentage, etc. That is poison and does nothing for you.

Learn to put a stake in the ground and scream KAIZEN (which is Japanese for constant improvement)


What You Will Learn

  • How A little bit a lot of the time helps you in the long term
  • why Nutrition is more important than ever
  • How to measure your progress
  • How To stop playing the victim card and accept what’s happened
  • More on Kaizen
  • and more!


Links



Original Music Used Here


Full Transcript HERE



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Jun 08, 2022
Everything you need to know about run energy systems
49:52

Aerobic, Anerobic... adenosine diphosphate phosphocreatin or ATP-PC.

These are greek and latin words. They are also all different energy systems that we use in endurance sports (and life).

I’ve been in the endurance sport game for 25 years now and it wasn’t until the last few years that I started to get a better understanding of energy systems.

In this episode we’ll explain (in simple metaphors and analogies) exactly what they are, when they are used and how you can use them to train and race your best.

Listen on to find out more on this episode of trees and dlake.


What You Will Learn

  • The importance of aerobic base building
  • What ATP actually is
  • How to utilise anaerobic training to help you at the end of races
  • What energy systems are used when you train at Vo2 max and threshold
  • And a bunch more!


Episode Question

You can only choose one; Would you rather be healthy or fit?


Links



Original Music Used Here


Full Transcript HERE



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May 17, 2022
How an ex-pro runner coached me to my fastest 5k
25:46

Mentors, advisors, teachers... COACHES.

Whatever you call them, they are necessary and critical to our success in relationships, business, and endurance sport training!

In this episode I have the honor of being coached directly by Mike Trees as he helped me figure out the best training for me to run a 15:59 5k race.

Listen on to find out how a great coach/athlete fit works and how you can train, race and live better on this episode of Trees of DLake.


What You Will Learn

  • What kind of key workouts I should be doing in the lead up to a 5k race
  • How much stress your body can handle depending on your experience
  • How many sessions I should be doing leading up
  • How many weeks out I should doing these
  • If I should stop doing strength work and when
  • And a whole lot more!


Episode Question

During a race should you even or negative split?


Notable Quotables

  • At the beginning of a race you have no lactate so whatever pace you're doing is going to feel easy
  • With your experience and speed, you can cope with 3 hard sessions plus a long run per week
  • You're strength training to build the chasis not to run fast for the last 4-6 weeks don't lift weight if will fatigue you. Just stretch to keep yourself mobile.
  • Quantity gives you the same stress load that a quality workout will, it just takes longer.


Links


Sponsors

  • If you like what you're hearing but want more - Sign up now to receive my quick guide on how to get healthy, stay fit and use data to create habits that last a lifetime! Go here to be inspired and motivated on the regular! https://dlakecreates.substack.com/
  • Mike Trees/NRG-Coaching Service - http://nrg-coaching.com/







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Apr 19, 2022
The Top 7 Tips For Good Running Form
43:59

This year i turned 40 and despite my many injuries along the way, I’ve had to work hard on the basics for the last 4 years of running.


Key points to develop in your own run form:

  • Functional flexibility
  • Core strength
  • Relaxed fluid running


What You’ll learn

7 Tips for Good Running Form: Posture ,Foot plant, Stride length, Arm swing, Cadence, Core, Perfection


Episode Question - Who has the best run form Mo Farah or Kipchogee?


Episode Quotes

  • Make sure your foot land behind the knee. If not it's a hip operation waiting to happen
  • If your form works you don't need to change it. If you're getting injured or want to run efficient, then look at better form
  • Hitting the ground isn't what we want - We want to be up in the air for as much as possible
  • Anyone that overstrides and lands with the foot in front of the knee, is braking and accelerating and this is a very inefficient way of running.

Episode Links


Episode Links


Sponsors

  1. Get three hard to find niche things monthly (ish) that will help you get healthy, stay fit and use data to create habits that last a lifetime! Go here to be inspired and motivated on the regular! https://dlakecreates.com/ttt
  2. This episode is brought to you by NRG - Coaching which is Mike Trees' coaching service. Mike coaches beginners to pros and all levels in between. http://nrg-coaching.com/


Original Music Used Here






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Mar 29, 2022
10 things Runners Should Never Do
47:43

As runners and endurance athletes (Hey triathletes and cyclists!), we all love knowing what you should do!


But sometimes it’s nice to look at the inverse. Inverse just means the opposite. In the context of running and training, knowing what IS NOT good for you is just as effective as knowing what is.


The point of this episode is not to embarrass anyone, but to get you to think more about what you are doing by again, looking at the opposite of what good is. This is what Mike Trees calls “training smarter”


The top 10 things runners should never do!


  1. Ignore pain: if it hurts stop
  2. Skip your warm-up/cool down
  3. Never stretch
  4. Expect a Personal best/personal record at every race
  5. Follow a training plan to the letter..... you must be flexible as we all have good days and bad days
  6. Start off a race too fast. You should aim for negative splits
  7. Not rest enough
  8. Go too hard on easy days
  9. Put off your recovery meal. Try and eat something within 30 mins of finishing training
  10. Obsess over numbers and what other people do


So here’s what to expect in this episode;

  • We’ll start off with a quick warmup to see where we are at in our current training
  • Then get into the core of this episode - The 10 Things Runner's Should Never Do
  • Then end it with our episode question - Should you wear super shoes as much or as little as possible?


Episode Links



Episode Quotes

  • If you haven’t got the extra hour to sleep, then you can't do the training
  • It's pride that makes people want to run fast when they shouldn't
  • Stop stressing about getting faster in a straight line. It takes a lot of trial, error and time.
  • Different shoes use different muscle groups. The variety produces an all-around stronger physique. 


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Feb 20, 2022
8 Reasons why you should use a run power meter with Mike Trees
46:34

For decades now running’s cousin sport, cycling has understood the power of... power is the ultimate objective metric in a lot of areas of our lives including - endurance sports training and racing.


How does power in running work? I mean we have heart rate, pace and the very accurate Rate of perceived exertion (RPE)... but how can you use running power to train and race smarter? Find out the question to that answer and more in this episode.


Note - if you aren't into metrics, physics and data then this might not be for you and feel free to go to another episode.


If you are into this stuff, then please keep listening on and share this with other run nerds! Rather than have you wait around for The 8 reasons why running should be considered i'll just give you a quick recap now

  1. IMPROVE YOUR RUNNING ECONOMY
  2. TO KNOW WHEN YOU’RE OVERTRAINING
  3. KNOW WHEN YOU STOP IMPROVING
  4. BOOSTs YOUR TRAINING SPECIFICITY
  5. Helps you GET YOUR POWER TO WEIGHT RATIO CORRECT
  6. UNDERSTAND PACE PER WATT
  7. PACE PERFECTLY
  8. SCIENTIFICALLY CHOOSE THE FASTEST SHOE FOR YOU !


So here’s what to expect in this episode;

  • We’ll start off with a quick warmup to see where we are at in our current training
  • Then get into the meat of this episode - running power
  • Then end it with our episode question - would you rather focus on high cadence or longer stride length.


Episode Links


Episode Quotes

  • You are the most efficient person in the world at doing sports the way you do it. If I tried to copy you, I would be less efficient as you.
  • You are the most efficient person in the world at doing sports the way you do it. If I tried to copy you, I would be less efficient as you.
  • Power can be used in the lab to test to see how our output changes with different cadences and shoes.
  • Power is a quicker feedback mechanism than heart rate




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Jan 17, 2022
Nose vs Mouth Breathing for Endurance Athletes with Mike Trees
39:45

Too many runners train in ‘the grey zone’, too fast for an easy run but too slow for a hard run. Nose breathing is a natural way to ensure your easy runs are easy, because you can not supply enough oxygen to the muscles if you run too fast.

A 2017 study published in the International Journal of Exercise Science showed breathing through your nose makes your heart rate higher than breathing through your mouth, at the same pace.

Yes, we go deep on this!


What You Will Learn

  • How our current training is going
  • The concept around how training actually makes you weaker
  • How, why and when breathing through your mouth vs your nose works best and for what type of runner
  • The dangers of nose breathing
  • The great debate… caffeine or not before a workout?
  • And a few more cool things to help you perform better in training, racing and life!


Notable Quotables

  • "Training makes you weaker. Rest Makes you stronger."
  • "Nose breathing is great because it helps you check that you aren't running too fast."
  • "If you breath through your mouth, on hot dry days you will just have to accept that your mouth will be dry"
  • "You have to make a choice - You can't say you want to breath through your nose and go quicker. It's one or the other."


Question of the Episode

Do you know anyone that can nose breath and still race fast?


Links



Read & Download the full transcript here - https://dlakecreates.com/wp-content/uploads/2021/11/Trees-DLake-Breathing-Transcript-Final.pdf




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Dec 05, 2021
The 6 Best Ways To Run a Faster 5K with Mike Trees and DLake
54:43

The 5k running race... It's a race most people in the running world are ver familiar with.

You've either started your run race career doing a 5k and graduated to a half marathon and up.

Or... if you're like me, you are focusing on running your fastest 5k...

But how do you get faster at the 5k?

Listen above and read below to find out!


What You'll Learn

In this episode, Mike gives all of the tips and tricks on running a fast 5k race.

  • From - Strength and Conditioning Training
  • to Dieting
  • to How many and what types of runs you should do each week
  • to Time trialing
  • to Cross training
  • and even touching on the all important sleep

Links


NRG COACHING (MIKE TREES) - SPONSOR

Contact mike and his team NRG-COACHING.com for more info

THREE THING THURSDAY NEWSLETTER - SPONSOR

Like what you're hearing? Want to train and live consistently to do dope shit with your health and fitness?

Go here to be inspired and motivated on the regular!



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Nov 22, 2021
(Part 2) How To Get In The Guinness Books for an Ironman Triathlon with Mike Trees
16:10

27 years between races!! That's how long it took Mike Trees between his first Ironman Triathlon to his 2nd.

In this quick part 2 of 2 episode in following his Ironman journey we talk to him about the challenges before the race, what actually happened in the race, and what's up next for him.

Spoiler - he did it! He got first in his age group and 92nd overall with a time of 10 hours 31 minutes.

He did a 1 hour 13 min swim in very cold water (17 degrees celsius - and about 67 degrees farenheit)

Blazing - 5hour 24 min bike

And then somehow had enough in him after that to run a 3 hour 44 minute marathon with a very fast last 5k kick (he heard the 2nd place guy was catching up to him!)

It was a super challenging and cold day (Florida had the coldest weather they've ever had in over 100 years!)

Heads up - Mike was on a 6 hour drive back to the airport with pro triathlete Colin Norris and was able to jump on a zoom call with me between glitchy data connections. Apologies in advance for any minor technical issues.

Find out what happened and more on this episode of Trees & DLake

Links

Mike Trees Official Ironman results - https://feathersprod.blob.core.windows.net/api-public/AE572A75-A8B1-414A-87B2-B8722269121B.pdf

Mike's race recap - https://www.instagram.com/p/CV9gd3gsZRc/

Mike's Ironman Shuffle - https://www.instagram.com/p/CV_gS96lj3h/

Colin Norris -https://www.instagram.com/colin.apbworks/

Dlake Creates Instagram - https://instagram.com/dlakecreates

Suggested episode to listen to next: How To get in the guiness book for Ironman triathlon with Mike Trees - https://dlakecreates.com/how-to-get-in-the-guinness-books-for-an-ironman-triathlon-with-mike-trees-and-dlake/

Podcast Concept, Production and Marketing BY POD PASTE

NRG COACHING (MIKE TREES) - SPONSOR

Contact mike and his team NRG-COACHING.com for more info

THREE THING THURSDAY NEWSLETTER - SPONSOR

Like what you're hearing? Want to train and live consistently to do dope shit with your health and fitness?

Go here to be inspired and motivated on the regular!



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Nov 11, 2021
(Part 1) How To Get In The Guinness Books for an Ironman Triathlon with Mike Trees
44:24

Most runners get into running with the 26.2 mile, 42 kilometer marathon race as their end all be all.

Some runners hit the marathon and want to one up that and get to the 31mile, 50km ultra distance race

And others look at the going even further to race a 60 mile and even 100 mile trail run

But what happens when an ex-pro runner who focused on speed his whole life decides to break a guiness book world record on his 2nd Ironman Triathlon attempt?

What You Will Learn

In this episode, we go deep with Mike Trees on his 2nd Ironman attempt.

Almost 27 years ago he did his first Ironman distance race and because of a lot of things, never did considered doing another one until tomorrow!

  • Why he took a 27-year long gap between the Ironman
  • How and why olympic distanced triathletes move up into the ironman distance
  • How he's feeling about his race tomorrow
  • His epic Spain Covid DIY Marathon story
  • What training he's done different
  • What will happen if he doesn't get his projected time
  • And Much more

Links

Kristian Blummenfelt, Men's Olympic gold medalist in Triathlon 2020 Toyko - https://www.instagram.com/kristianblu

The history of Triathlon - https://en.wikipedia.org/wiki/Triathlon

Ironman Average Finishing Times - https://www.runtri.com/2011/06/how-long-does-it-take-to-finish-ironman.html

Mike Trees Coaching Services - https://nrg-coaching.com

Mike Trees Instagram - https://instagram.com/run.nrg

DLake Creates Instagram - https://instagram.com/dlakecreates

Suggested episode to listen to next: Tips & Tricks to run fast and easy at age 60yo - https://dlakecreates.com/mike-trees-run-fast-and-easy-at-60/

Podcast Concept, Production and Marketing BY POD PASTE

NRG COACHING (MIKE TREES) - SPONSOR

Contact mike and his team NRG-COACHING.com for more info

THREE THING THURSDAY NEWSLETTER - SPONSOR

Like what you're hearing? Want to train and live consistently to do dope shit with your health and fitness?

Go here to be inspired and motivated on the regular!



See acast.com/privacy for privacy and opt-out information.

Oct 23, 2021
Stop treating your 'C-races' like 'A-races' (and start doing this instead)
13:56

If you're a serious and committed endurance athlete like me, you've got your a race, your b-race and even c races planned throughout the year.

But how do you optimise a c race in your training and the same c race theory into your everyday life?

Find that out and more in this episode of DLake Creates.


In this episode my every now and then co-host Phil and I go a bit fringe and niche. We discuss something that I haven't heard discussed enough —- The C Race!

For a real-world example - Let's take my half marathon distance virtual DIY race (or whatever you want to call it).


I wanted to test my fitness, get a decent half marathon time under my belt for the year (to keep my annual half marathon streak going), and also gain fitness to run my best in an upcoming 5k time trial for the year. Very ambitious but also very doable.

The half marathon strategy of racing it like a c race was perfect because I wanted to maximise my aerobic gains, not burn myself out (staying aerobic helps) and then slide into sub-threshold pacing to help get my lactic acid system ready for the demands of the 5k coming up.


A few things you will learn from this episode;

  • Phil discusses the article he wrote on this
  • how to not treat every race and hard work as a smash war fest
  • Phil's mindset on C races and how it will help you race and live better
  • The beauty of thinking like a scientist and embracing failure
  • Fixed mindset vs growth mindset
  • and more!


Episode Links


Notable Quotables

  • C Races are a cautionary tale to not get swept up in the competition of things. Just chill out and treat the training, testing and fun races as exactly what they should be.
  • Testing and having permission to fail is important. If you treat failure like a scientist then you want to fail. Failure gives you more data points to prove or disprove your hypothesis
  • When you don't treat your c race as a low priority you might end up optimising for the wrong thing
  • People with a fixed mindset typically don't enjoy losing. They don't see failure as feedback.

Sponsor - Three Thing Thursday


Like what you're hearing? Want to train and live consistently to do dope shit with your health and fitness?

Every month (ish) We'll put three perfectly created and curated things in your inbox. Sign up for our newsletter "Three Thing Thursday" now - http://dlakecreates.com/ttt



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Oct 05, 2021
Figuring out if supplements and fasting work for runners with nutritionist Angela Rockson
29:57

10 years ago you couldn’t tell me I would be able to run for 2 hours without eating. Now I can do that every day. I fell in love with training while fasted… to the point where I started to slightly crack at the seams a bit.

After midday headaches and general life bonking I knew something was up. So after some accidental googling, I found out that my electrolytes were low due to my high sweat rate.

Problem solved? Maybe… listen on to find out if intermittent fasting is something you should incorporate into your training for benefits.


Read my story about intermittent fasting and training here


In this episode, I attempt to answer the very individual question if intermittent fasting during training is the right way to train.

It’s not as black and white of an answer as I thought and I brought on Bachelor of science nutritionist, ultra runner and all-around super cool food lover, Angela Rockson.

And (through the powers of the internet) she came all the way from London, UK to help me figure this out!


What You'll Learn

  • Should you consider running and intermittent fasting in your training?
  • What I did that I learned from around that
  • What supplements runners should and shouldn’t use
  • The importance of Iron and electrolytes for endurance athletes, esp women.
  • The complexities of your metabolism and how what food you eat together influence your weight loss or gain
  • Her strong purpose and desire to help the black community understand diet and nutrition
  • A bit of the history of how we got here with supplements, and more!


Links




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Sep 06, 2021
Why your lack of sleep, rest and recovery is hurting your performance
44:02

So... what is affecting you from getting the optimal rest recovery and sleep that you need to perform your best?


In this episode, I'm joined by my every once and again co-host Phil Cross.


We entertain, educate, and inspire you through personal stories and studies of how proper recovery can help endurance athletes run faster, fight off sickness, and overall improve the rest of their lives (you know the whole fitness as a metaphor for life)


Be sure to subscribe, rate, comment and share this podcast and tell your friends that would love something like this.


All the dope music can be found here, courtesy of Daren


LINKS:

  1. Matthew Walker - Why We Sleep
  2. Michael Breus - The Power of When
  3. James Clear - The Science of Sleep
  4. Gretchen Rubin - Better Than Before
  5. Ken Wilber - Four Quadrants
  6. Alexey Guzey - guzey.com



PODCAST PRODUCTION BY POD PASTE



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Aug 11, 2021
Upgrade your identity to form new running habits with Seth Baird (part 1)
33:41

Bodybuilders and endurance athletes are not the same type of person. They usually identify with things that are polar opposite. From their training to their nutrition and even how they compete - there is nothing in common.

My guest on this episode Seth Baird aka Mindfulrunz (on Instagram) has chosen to go from the identity of a hardcore bodybuilder and transform into an endurance runner. It took him a while but when I asked him if he was a runner, he without hesitation, said yes.


If you want to learn how to upgrade your identity to create new running habits, then you should listen to this episode


What you will learn

  • Why he prefers running 400 repeats over longer distances
  • What being a black endurance athlete means to him
  • The mental transition from bodybuilder to runner
  • His identity shift into a runner's mindset
  • Similarities between bodybuilding and running
  • Where his name Mindful Runner came from
  • And much more!


More On Seth Baird

  • Endurance Runner based out of Charlotte, North Carolina, USA
  • In a past life was a hardcore bodybuilder
  • He founded Athlos CBD to help athletes with recovery.
  • The guy is one of the most positive and optimistic runners I know on Instagram - so much so that his quote in his IG bio is "Smile while you still have teeth"
  • Occupational Therapist by day and Father of one daughter at night


Notable Quotables

  • "When you see people in nursing homes in their 40s and 50s because of health concerns that probably could have been preventable - that scares you into continuing to run"
  • "I love it when your lungs are screaming and you are at the breaking point. It makes you feel alive, it feels good, and it feels like I'm doing something."
  • "I oftentimes run too fast and don't listen to my body. Coming from bodybuilding to running - with bodybuilding you push through barriers. If you muscles are screaming you push through 3 or 4 more sets. With running you can't approach it like that"
  • "When I picked "Mindfulness" as my Instagram handle I hopefully wanted it to be a subconscious reminder to slow down and listen to yourself. That's the only way you will get progress when it comes to running. "
  • "I'm not really improving that much. Why did I beat myself up (in training) for months for this showing in a half marathon. You have more in yourself than that"


Links & Learnings

Upgrade your identity to form new running habits with Seth Baird (part 2)
15:03

Seth Biard tells us what makes him healthy, wealthy, creative, and wise in this 2nd part of a 2 episode series.


Listen to part 1 to find out how upgrading your identity will help you form new running habits.


About Seth Baird

  • Endurance Runner based out of Charlotte, North Carolina, USA
  • In a past life was a hardcore bodybuilder
  • He founded Athlos CBD to help athletes with recovery.
  • The guy is one of the most positive and optimistic runners I know on Instagram - so much so that his quote in his IG bio is "Smile while you still have teeth"
  • Occupational Therapist by day and Father of one daughter at night


Links & Learnings


Sponsor : MOS COACH

This episode is brought to you by MOS COACH. If you are struggling to perform better as you get older, hit up our one on one coaching service. Whether you're 16 or 60, we are all ageing. Setting goals, forming habits, and organising your life isn't easy. Let us help you because you haven't reached your peak, yet!


Sponsor : Three Thing Thursday

Do you like what you're hearing? Want to train and live consistently to do dope shit with your health and fitness? Sign for our newsletter "Three Thing Thursday". We'll put three perfectly created and curated things in your inbox. This will be regular motivation ranging from tips, tricks, tools, tactics, and skills. And.... they all revolve around being a better human in endurance sport and wellness.

Sign up now to receive my quick guide on how to get healthy, stay fit and use data to create habits that last a lifetime! Go here to be inspired and motivated on the regular!



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Jul 26, 2021
How To Learn From Your Racing Failures
29:57

If you want to reframe racing failures as lessons learned then you should listen to this episode.


Some endurance athletes say “failure is not an option”. If you’ve ever attempted to do a race or event that was slightly ambitious, I would argue that a failure is an option. In my head, I’ve redefined failure to mean all of the ways to not do something. Or in other words “lessons learned”.


Every mistake, misstep and failing moment is a stride towards triumph.


In this episode, I’ll show you a few race lessons I learned that will help you crush your next running or endurance event.


I'm bringing in a previous guest and endurance sports enthusiast - J mike Remy or as he calls himself now "Remy B Reel". He will help me highlight some really interesting findings around my last few races. We did a live video event on his series "Adjust Adapt Achieve" a short time ago and I thought it would be cool to chop up the audio and re-hash it in a dynamic way that helps tell this story better.


The 5 key takeaways from my convo with Remy were;


Takeaway 1 - Reframing running my fastest 5k time to my best 5k

Here I talk about the spectrum of what you have to work with. This spectrum is similar to the cards you're dealt or the crayon box colors you got. You just gotta work with what you have. Here's more on that.


Takeaway 2 - The Twenty 1% changes

Here I go deep on the nitty-gritty of the 1% changes and upgrades that I did months, weeks, and days before my race. Nutrition, sauna, dynamic warmup/drils/plyos, etc.


Takeaway 3 - Addition and subtraction

I know that sounds like word salad but stay with me on this.

When you take things away you strip things down to it's core. I call this essentialism.

My maximal brain tries to live a minimal life, so this was my take on it but through the lens of racing


Takeaway 4 - Use Data - Then ignore it and trust the process

Using data, trusting it, but at the end of the day listening to your body because sometimes the data you give the algorithms is wrong. That's why coaches are important.

The human touch is necessary with all machines, algorithms, data and formulas.

Without the human, it's just data. with the human and the data/tech you become superhuman.


Takeaway 5 - Running Virtuous Cycle

This is my fun take on creating a model, frame and lens that can help us see things better in our training and specifically running.


Links

  • Adjust Adapt Achieve with Remy B Reel (Youtube Live Video) - https://youtu.be/77K504FGRnA
  • War Juice- https://dlakecreates.com/drink-war-juice-race-faster/
  • Sauna - https://runnersconnect.net/sauna-running-performance/
  • Don't Cut Caffeine The Week Of a Race - https://www.caffeinebullet.com/post/should-you-cut-out-caffeine-before-a-race
  • DLake Creates - https://DLakecreates.com


Quotables

  • "Using data, trusting it But at the end of the day, listening to your own body."
  • "If you're injury-free you can run more. If you run more you get faster."


--- Three Thing Thursday ---

Like what you're hearing? Want to train and live consistently to do dope shit with your health and fitness? Sign for our newsletter "Three Thing Thursday". We'll put three perfectly created and curated things in your inbox. This will be regular motivation ranging from tips, tricks, tools, tactics, and skills. And.... they all revolve around being a better human in endurance sport and wellness.

Sign up now to receive my quick guide on how to get healthy, stay fit and use data to create habits that last a lifetime! Go Jul 19, 2021

Use Your Curiosity To Run Better with Marathon Coach Andia Winslow (Part 1)
28:19

If you want to learn how to use your own curiosity for endurance sports gains - then you should listen to this episode


Curiosity is something that is double-edged in our society. People that are curious are usually people that do a lot and don't stick to one thing. In our specialist world, that tends to not be favourable.

Andia Winslow, who is the definition of a generalist/Jack of all trades/Master of Some has proven that perfection with pursuing just one thing isn't the best way for some people.


What You Will Learn

  • About her ability to tell stories by coaching NYC marathoners and doing voice-over work
  • Her drive around being an endurance athlete and health n fitness ambassador
  • How a professional golf career failure turned into a career in voice over
  • The Seven Physical Movements of Life
  • Her thoughts on supplements
  • How family and "The Itis" are greater than fitness (but only because she had to choose between the two)
  • What she does for her mental self-care
  • How taking care of her grandfather allowed her see a new career in fitness
  • How she learned about the value of life and what is important and not important
  • What is Creative Energy in your body
  • Why not being a perfectionist is the best thing to become a generalist (Master of Some)
  • Having Orgasms, Eating Ice Cream and Winning A Million Dollars (all at the same time)


About Andia Winslow


Andia believes that “the best experiences are those that are shared” and has been recognized globally for her fitness activism in the creation of innovative movies that encourage heart health, proper consumption, injury prevention and total athletic development.

Andia’s work has been featured by The New York Times, CNN, Forbes, Shape Magazine, Black Enterprise, Heart & Soul Magazine, USA Today, The Chicago Tribune, Health Magazine, Headline News, Weight Watchers, Self Magazine, Bloomberg Business Week, ESPN.com and Mashable.com which, with more than 40 million hits per month, is the “top news source in social and digital media, technology and web culture.”


Named a fitness contributor for American Heart Association and GoRedForWomen.org, Andia’s instructional content and viral fitness films have been called the “Smartest, Sexiest Workout Videos Ever” by Forbes, and selected for inclusion in the “National Wear Red Day” 10th Anniversary educational campaign.

She was recognized as a “Top Innovator” and invited to speak at South by Southwest (SXSW) because of her work to empower real people to make real-time decisions about their lives. Her public speaking experience has included live event and TV broadcasting and clients range from Consumer Electronic Week to Walmart, Major League Baseball (MLB) to National Recreation and Parks Association.


Master Of Many


  • Olympic Level Track & Field Athlete
  • New York City Marathon Coach
  • Pro Golfer
  • Voice Over Actor (Has voiced international campaigns for Nike to name a few)
  • Yoga Instructor/Personal Trainer/US Olympic Skeleton Competitor
  • Fitness...

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Jul 12, 2021
Use Your Curiosity To Run Better with Marathon Coach Andia Winslow (Part 2)
21:28

Andia Winslow tells us what makes her healthy, wealthy, creative and wise in this 2nd part of a 2 episode series.


Listen to part 1 to find out how to use curiosity to help yourself train and run better!


About Andia Winslow


Andia believes that “the best experiences are those that are shared” and has been recognized globally for her fitness activism in the creation of innovative movies that encourage heart health, proper consumption, injury prevention and total athletic development.

Andia’s work has been featured by The New York Times, CNN, Forbes, Shape Magazine, Black Enterprise, Heart & Soul Magazine, USA Today, The Chicago Tribune, Health Magazine, Headline News, Weight Watchers, Self Magazine, Bloomberg Business Week, ESPN.com and Mashable.com which, with more than 40 million hits per month, is the “top news source in social and digital media, technology and web culture.”


Named a fitness contributor for American Heart Association and GoRedForWomen.org, Andia’s instructional content and viral fitness films have been called the “Smartest, Sexiest Workout Videos Ever” by Forbes, and selected for inclusion in the “National Wear Red Day” 10th Anniversary educational campaign.

She was recognized as a “Top Innovator” and invited to speak at South by Southwest (SXSW) because of her work to empower real people to make real-time decisions about their lives. Her public speaking experience has included live event and TV broadcasting and clients range from Consumer Electronic Week to Walmart, Major League Baseball (MLB) to National Recreation and Parks Association.


Master Of Many


  • Olympic Level Track & Field Athlete
  • New York City Marathon Coach
  • Pro Golfer
  • Voice Over Actor (Has voiced international campaigns for Nike to name a few)
  • Yoga Instructor/Personal Trainer/US Olympic Skeleton Competitor
  • Fitness & Health Model
  • Queen of Calisthenics & body strength/flexibility/mobility
  • Published author & Philanthropist
  • Born in Alaska - Raised in Seattle
  • Master Certified personal trainer - NASM, ISSA, Ortho-Kinetics, A bunch of fitness brands equipment
  • Graduated from Yale (IVY League)


--- MOS COACH SPONSOR ---

This episode is brought to you by MOS COACH. If you are struggling to perform better as you get older, hit up our one on one coaching service. Whether you're 16 or 60, we are all ageing. Setting goals, forming habits, and organising your life isn't easy. Let us help you because you haven't reached your peak, yet!


--- Three Thing Thursday ---

Like what you're hearing? Want to train and live consistently to do dope shit with your health and fitness? Sign for our newsletter "Three Thing Thursday". We'll put three perfectly created and curated things in your inbox. This will be regular motivation ranging from tips, tricks, tools, tactics, and skills. And.... they all revolve around being a better human in endurance sport and...


See acast.com/privacy for privacy and opt-out information.

Jul 05, 2021
Drink War Juice To Race Faster
19:50

The endurance sports season is about to get into full gear in both the northern and southern hemisphere. So we want to share with you how to get a mega huge boost in your performance with a drink that we both use personally.


In this episode, we break down WAR JUICE! It actually works (yes scientific studies have proven the benefits and I've seen the gains myself), it tastes great, and it makes you feel like you are drinking blood from a sci-fi movie or something.


The three main ingredients are Tart Cherry Juice, Cordyceps Mushroom, and Beetroot juice. Since the airing of this episode I've enhanced it by adding in unflavoured BCAAs (4-8mg) and creatine monohydrate (3-5mg).


What You Will Learn


  • Whats in the drink and why each ingredient is so damn powerful
  • How to use it
  • When to use it
  • Where to get the ingredients
  • What the studies have shown of the power of each ingredient
  • How Beetroot juice actually works in aiding your next PR
  • And Much More!


Episode Links

https://dlakecreates.com/war-juice/


Episode Quotes

  • Mix a bunch of ingredients together, shake it up and you feel like you're ready to fight somebody - Phil Cross
  • Listen to this podcast, drink war juice, get a bunch of sleep and you'll win gold medals
  • The power of beetroot juice lives in the nitrates which improve blood flow to the muscle.


Original Music Used

https://www.dlakecreates.com/audio/podcastmusic/

  • Master Of Some Theme Song
  • Gregorian Glitch (Ad Break Music)


Sponsor - MOS COACH SPONSOR

This episode is brought to you by MOS COACH. If you are struggling to perform better as you get older, hit up our one on one coaching service. Whether you're 16 or 60, we are all ageing. Setting goals, forming habits, and organising your life isn't easy.

Go here to book a free call today - https://dlakecreates.com/coach/


Sponsor - Three Thing Thursday

Like what you're hearing? Want to train and live consistently to do dope shit with your health and fitness?

Every month (ish)...


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Jun 28, 2021
Run Your Best Marathon with Marathon Marcus of a Runner's Life Podcast
37:48

Sometimes running your best might not be your fastest. I had a very chill and deep conversation with a runner's life podcast host, The Marathon Marcus.

Ironically enough, his podcasting skills enabled him to poke some holes at some of my questions and assumptions. I love this and personally learned a lot from it. Speaking of learning... listen now to learn more!


What You Will Learn


  • Embracing the variables that happen in a race and view them as a better experience
  • Why time goals shouldn't be everything
  • Deep explanation of his rented fitness analogy
  • How his podcast dispels the myth of what a runner's life really is
  • Why viewing wherever you are as a potential spectrum (example - if you are injured, just try to be your best as an injured runner. Don't compare yourself to the most fit and healthy version of you. That's not fair and will lead to disappointment and stress.
  • And Much More


About Marathon Marcus, A Runner's Life Podcast


  • Abbot World marathoner majors 6-star finisher - That's doing London, Tokyo, Berlin, Chicago, Boston, and New York Marathons
  • He's taken off over 40% on from his first marathon time of 4:55 down to 2:56
  • On his running podcast, he's interviewed some big running names like Seth James De Moore, Kelly On the Run, Ben Parkes, Joe Grey, Charlie Dark just to name a few.
  • He co-founded 'The Black Trail Runners' which is looking to bring off-road trail awareness to BiPOC runners.
  • And when Marcus isn't running, he's a father of 2 kids.


Episode Quotes

  • "I don' think you ever get the marathon right. It's more like, how much do you really want it?
  • "The more I've been able to embrace the unpredictability of the marathon, the better the experience it's become."
  • "You're healthy. You have two legs. You can run. It's about gratitude and appreciating where you are."
  • "Fitness is rented. A lot of people run on credit that they owe. That's when the landlord goes "Where's my money?"

Episode Links


Original Music Used Here


Sponsor - DLake Coaching

This episode is brought to you by MOS COACH. If...


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Jun 14, 2021
Find the perfect speed to train and live
12:35

Most people have 2 speeds; fast or slow. What if I told you that everyone needs a third speed - a middle gear. Think more of a 4 out of 10 rather than 6 out of 10


Studies have shown that training at 65% of your maximum output allows you to go faster using little energy. Life is the same.

In your day to day - go shift into your 4 out of 10 gear. This will help you to stay fresh while seeing incremental and sustainable gains.

Then your ready for whatever challenges the world WILL bring!


What You Will Learn

  • What speed is perfect? That middle gear baby!
  • What is it? It's finding a middle gear to operate from endurance sports in life.
  • Why is it important? You can sustain this pacing for long periods of time without low burnout.
  • How can you implement it? Trial and error by finding out what is too slow, one end and what is too fast, the other end.


Episode Quotes

  • "PEOPLE EITHER RUN TOO FAST OR TOO SLOW. FIND THE MIDDLE SPEED THAT'S SUSTAINABLE, FOR LIFE."
  • "IF EASY IS 60%, STEADY IS 70%. YOU SHOULD BE ABLE TO HOLD A CONVERSATION AT THIS PACE." - Anna Harding
  • "FIND THE MIDDLE AREA WHERE YOU STRESS YOURSELF ENOUGH FOR GAINS, BUT CAN COME BACK FRESH THE NEXT DAY, WEEK, MONTH AND YEAR."
  • "Slow it down: in training, work, and even relationships. Find your Too Much and too little limits - that sweet spot is the perfect gear."


Episode Links


Original Music Used Here


Sponsor - MOS COACH SPONSOR

This episode is brought to you by MOS COACH. If you are struggling to perform better as you get older, hit up our one on one coaching service. Whether you're 16 or 60, we are all ageing. Setting goals, forming habits, and organising your life isn't easy. Let us help you because you haven't reached your peak, yet!


Sponsor - THREE THING THURSDAY

Like what you're hearing? Want to train and live consistently to do dope shit with your health and fitness? Sign up for our newsletter "Three Thing Thursday". We'll put three perfectly created and curated things in your inbox.


Transcription

Download the free full transcription pdf here https://dlakecreates.com/wp-content/uploads/2021/05/Tranx-DLake-Podcast-Find-The-Perfect-Speed-To-Train-Live.pdf



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May 31, 2021
Tips, Tricks and Tactics To Run Fast At Almost 60yo | MIKE TREES, Ex-Pro
57:06

Download the free transcription here


If you want to learn how to run easy and use that to perform better as you age, then you should listen to this episode.

If heart rate training confuses or frustrates you, this is the episode to clear it all up! No seriously... Ex-Pro and elite masters endurance athlete, Mike Trees is one of the most positive, knowledgeable and generous endurance athletes I've ever met.

He has the skill that to make super complex things like heart rate, extremely easy to understand. Not to mention he's almost 60 and runs faster than most 20-year-olds!


What You Will Learn

The puzzling question of what is too easy for easy running and much more

Is it possible to build aerobic and anaerobic fitness at the same?

What His Individual HR/IMAT Heart rate formula is and why it might make more sense than others in the real world

One thing that can keep you committed and focused to help you perform your best at (he's almost 60 years old!)

Why all coaches are right... wrong!

Why starting with your end point objective is the most wholistic and effective way to come up with realistic training plans

And Much More


About Mike Trees

Ex-Pro Triathlete, Duathlete, no currently elite masters runner

He's Originally from the Northeast of England, grew up in Libya Africa but now lives in Japan

He gives away all his information online (Instagram @RunNRG ) and thinks coaching is on part science, one part voodoo magic and the middle is where the coach/athlete relationship sits

He is the co-founder of the coaching collective - Triathlon NRG

True Generalist/Master of some/Jack of all trades; British Ironman World Record holder in the 1990s, British 1500 metre championship in 1994, multi-national champion in England and Japan, Sports Scientist Lecturer, Pro triathlon coach in Japan, Coach of Tim Don

He cleverly figured out a glitch in the Asian pacific ocean triathlon pro circuit by finding races that the faster guys didn't go to but had prize money so he could sustain a career


Episode Quotes

"An easy run is a run you enjoy. If you can chat and do Mental arithmetic - It's easy. That's it."

"The biggest issue with new runners is, a little bit of knowledge is dangerous. You need to know what your goal is and how to do it."

"Everyday I wake up I want to run. I just want to work on improving something."

"You might not add years to your life, but you can add life to your years."

"As I got older, I kept asking myself "How can I stop slowing down, the slowing down"


Episode Links

Mike Trees Coaching https://linktr.ee/Run.nrg

Mike Trees Instagram https://www.instagram.com/run.nrg

Mike Trees Best Times - https://www.thepowerof10.info/athletes/profile.aspx?athleteid=4851

Triathlon NRG $5 Running Training Plans - https://www.nrg-coaching.com/shop

Mike's IMAT Individualised Heart Rate Formula https://z-p42.www.instagram.com/p/CHLyqYtD59C/

Maffetone 180 Formula https://philmaffetone.com/180-formula/

Running energy systems explained https://runnersconnect.net/energy-systems-running/

Blog Post Article - Why I stopped training with heart rate...


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May 17, 2021
Use Run Form Drills & Plyometrics to Become an Injury Free Monster
29:59

If you want to become an injury-free run monster and learn everything about doing running form drills and plyometrics for strength, power and better form - then you should listen to this DLake Creates Podcast episode. For plyometric video, links go to Instagram.com/dlakecreates ( @DLakeCreates ).


I've been doing running plyometrics and form drills for almost 25 years now and I love them! I decided to create a few videos showing more runners how to do them and also wanted to explain the blockers as to why runners don't do them. Hopefully, you get inspired to become a run injury free monster!


For plyometric video, links go to [Instagram.com/dlakecreates](http://instagram.com/dlakecreates) ( @DLakeCreates )

Download the free full transcription pdf here


What You Will Learn

  • Everything you need to know about running drills and plyometrics will increase your strength and injury resistance. Why so many runners don't do them and how to fix that.
  • New science and information have proven that they work for short distance, long-distance and endurance runners, cyclists and triathletes. The five basic form drills that I use in my warmups, workouts, and cooldowns. The all-important - WHEN to do them, and more!


Example Form Drills & Plyometric Workout (Intermediate)

  • WORKOUT: Do these 5 form drills and 2 plyometrics workouts with 2 sets for 10 seconds
  • REST: Rest time 20-30 seconds or more (2-3 times the amount it took you to do them. Goal isn't to do them as fast as possible but with the most amount of energy and best form).
  • STOP: Stop the workout if you can't finish a set or your form is suffering
  • DURATION: The workout shouldn't go longer than 10 minutes (for intermediates - see beginner and expert variations below)
  • BEGINNER VARIATION: Just do 1 set of each (set will be about 5 minutes)
  • EXPERT VARIATION: Experts can add another set, make the sets longer (15-2 seconds), add more exercises (same amount 2 sets), do these single-legged, or even do these all on a hill (the steeper the hill the harder the workout). This will take the set out to 15-20 minutes


Episode Quotes

  • "The reason most runners don't do plyometrics and form drills is that it's just another thing, it's hard, they don't know-how. I'll show you" - Daren
  • "These are a type of neuromuscular exercises that enhance the communication between your brain or legs. so that if you get tired in a race or workout you're better able to maintain proper running form" - Jason Fitzgerald
  • "Lifting weights is one way to build strength. Form Drills, Plyometrics and Sprints are another." - Daren
  • "Strength is speed. Strength is power. Strength is strength." - Steph Rothstein


Episode Links

May 04, 2021
Use My Endurance Backstory To Train Smarter
24:42

If you want to learn how to use my endurance back story to help you train smarter, then you should listen to this episode of DLake Creates.


Download the transcription pdf here


This was a fun episode cross release from my first podcast CBD Radio. It's based on the how and why I got into endurance sports and in particular running and the benefits I reaped from it. All stemming from my curiosity around running faster with the least amount of energy.


CBD Radio was my first podcast. This was a fun one as I was able to just talk about some of the shit that I'm passionate about without knowing that the future would have me focusing a podcast around all of that.



What You Will Learn

  • My history into endurance training and a fear of running cross country in short shorts
  • Intermittent fasting and low carb cycling around running and removal of the hazy cloud in my brain
  • My obsession with consistent long and sustainable gains
  • and more!


Episode Quotes

  • "Cross country runners wear short shorts... you don't want to be wearing short shorts"
  • "You have to slow down to speed up."
  • "I run for improved brain function. Performance and body gains are an added bonus"
  • "If you've never operated at 100% brain function, 70% will feel normal"


Episode Links


Original Music Used Here

  • DLake Creates - Master Of Some
  • DLake Creates - Performance Anxiety
  • DLake Creates - Gregorian Glitch (Ad Break Music)
  • DLake Creates - Cool Black Dudes


Sponsor - DLake Coaching

This episode is brought to you by DLake Coaching. If you are struggling to perform better as you get older, hit up our one on one coaching service. Whether you're 16 or 60, we are all aging. Setting goals, forming habits, and organizing your life aren't easy. Let us help you!


Sponsor - Three Thing Thursday

Like what you're hearing? Want to train and live consistently to do dope shit with your health and fitness? Apr 15, 2021

The Most Powerful Way To Think for Endurance Sports Gains
17:13

Listen to this episode if you want to find out how to think differently to train and race better.


If you base your endurance sports and fitness goals on what other people around you are doing (anecdotal), you might be missing out on some AMAZING sh*t in life. The opposite of anecdotal thinking is first principles thinking. It's a different but powerful alternative. You can apply this to anything from health, to fitness and all other areas of your life.


I focus on my sub 3 hour marathon accomplishment and how I used data from previous training and races to back up my reasoning on why it was possible.


  • Read the blog post we speak about here
  • Full transcription here


--- MOS COACH SPONSOR ---


This episode is brought to you by MOS COACH. If you are struggling to perform better as you get older, hit up our one on one coaching service. Whether you're 16 or 60, we are all ageing. Setting goals, forming habits, and organising your life isn't easy. Click here to let us help you reach your peak.


--- THREE THING THURSDAY ---


Like what you're hearing? Want to train and live consistently to do dope shit with your health and fitness? Sign for our newsletter "Three Thing Thursday" now!


We'll put three perfectly created and curated things in your inbox. This will be regular motivation ranging from tips, tricks, tools, tactics, and skills. And.... they all revolve around being a better human in endurance sport and wellness.


Sign up now to receive my quick guide on how to get healthy, stay fit and use data to create habits that last a lifetime! Go here to be inspired and motivated on the regular!



See acast.com/privacy for privacy and opt-out information.

Mar 22, 2021
Why Using Your Data Is The Best Tool To Run Faster | J. Mike Remy
54:27

If you are someone interested in using your data to run faster - definitely listen to this episode!

Download the PDF transcription here


Highlights (aka Why You Should Listen aka TLDR)

  • What about data analysis exactly is important ---- Why he thinks accuracy is more important than the consistency
  • He convinces me to use Running Power Meters moving forward!
  • What consistency means under the context of doing data analysis as a career (we talk about this a lot)
  • Why and how he tracked for 400 days straight what he ate down to the calorie --- And much more!


More About J Mike Remy

  • Haitian born now Massachusetts, USA based person that likes to sweat
  • 6:38:26 Ironman distance ride (112 miles) --- 3:57:48 marathon -- 5:58:23 DIY 50k (I followed this and it was an epic loop around his house)
  • He was overweight a few years and had some blood tests done that showed him a potentially dangerous future. He changed most of his health and fitness habits after this event.
  • Data specialist by day --- Father of two at night
  • Plant-based Vegan Athlete --- AND SO MUCH MORE!


Original Music Used Here


Links & Learnings


Sponsor : MOS COACH

This episode is brought to you by MOS COACH. If you are struggling to perform better as you get older, hit up our one on one coaching service. Whether you're 16 or 60, we are all ageing. Let us help you because you haven't reached your peak, yet!


Sponsor : Three Thing Thursday

Like what you're hearing? Want to train and live consistently to do dope shit with your health and fitness? Sign up for our newsletter "Three Thing Thursday". We'll put three perfectly created and curated things in your inbox.Go here to be inspired and motivated on the regular



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Mar 07, 2021
How Body Positivity Can Help Everyone Train & Race Better (Part 1)
24:48

Part 1 - Racial Stereotypes and Size Inadequacies


Welcome to the internet’s most exciting endurance sport and self-improvement podcast, Master of some!

Download PDF Transcription Here


We all love getting new personal records in our endurance sport of choice. With this episode, I'd like to take this opportunity to highlight an underrepresented category —- mental health and mental physical fitness.


This is as important as how fast you can run. We believe a podcast about my physical insecurities, public nudity perception and gender equality actually fits this positive mental health model quite well.

This is a narrative re-release in the "Grower Not a Shower" mental health series. This episode is part one of three. It was previously a cross release with another podcast called “Cool Black Dudes” that is on a long term hiatus at the moment.


In this episode I'll explain and talk about;

  • Racial stereotypes around men's physical traits.
  • Perspectives from other black guys around this topic because I'm not the only black dude that feels this way
  • I'll be doing a bit of "internet sampling" to help set up a few of these concepts
  • We'll go back in time and I'll tell a story of how I got my curiosity around the human body.
  • Last - I'm joined in this series by Jessa - The Nude Blogger to help tell the female side of this very complex story. She'll be mostly in the 2nd part so make sure to listen to that one.


If you like this please share it out to whoever you think would listen and any and all feedback is appreciated - holler@dlakecreates.com or hit us on the socials - @dlakecreates everywhere.

Thanks for listening and enjoy… peace!


MOS COACH SPONSOR

This episode is brought to you by MOS COACH. If you are struggling to perform better as you get older, hit up our one on one coaching service. Whether you're 16 or 60, we are all ageing. Setting goals, forming habits, and organising your life isn't easy. Let us help you because you haven't reached your peak, yet!


THREE THING THURSDAY NEWSLETTER

Like what you're hearing? Want to train and live consistently to do dope shit with your health and fitness? Sign for our newsletter "Three Thing Thursday". We'll put three perfectly created and curated things in your inbox. This will be regular motivation ranging from tips, tricks, tools, tactics, and skills. And.... they all revolve around being a better human in endurance sport and wellness.

Sign up now to receive my quick guide on how to get healthy, stay fit and use data to create habits that last a lifetime! Go here to be inspired and motivated on the regular1

——


Huge Thank Yous!


The Nude Blogger (Jessa) - http://www.thenudeblogger.com/ -- Nikki Thomas (Narrator) - http://nikkisthomas.com/

Pod Paste - Podcast Production - Podpaste.com -- Young Nudist of Australia - http://youngnudistsofaustralia.com Black Nudists Association - https://www.blacknaturistsassociation.com/ Get Naked Australia - http://Getnakedaustralia.com -- The Sydney Skinny -


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Feb 17, 2021
How Body Positivity Can Help Everyone Train & Race Better (Part 2 & Part 3)
38:59

Part 2 & 3 - Society’s Perceptions & Vulnerability


Welcome to the internet’s most exciting endurance sport and self-improvement podcast, Master of some!


Download PDF Transcription Here


This episode is an opportunity to highlight an underrepresented category —- mental health and mental physical fitness. This is as important as how fast you can run.

We believe a podcast about my physical insecurities, public nudity perception and gender equality actually fits this positive mental health model quite well.

This is a narrative re-release in the "Grower Not a Shower" mental health series. It's part two and three.

This was previously a cross release with another podcast called “Cool Black Dudes” that is on a long term hiatus at the moment.


Please note - The episode while extremely informative contains some foul language and adult content. Listener discretion is advised.


In this episode we'll explain and talk about;

  • Society's perceptions around nudity
  • The scientific and evolutionary reason why humans shy away from being nude.
  • The value of being vulnerable. I feel that vulnerability is the heart of a lot of good things in the world and a key component in our embarrassment with public nudity.
  • I'm also joined in this series by Jessa - The Nude Blogger to help tell the female side of this story.
  • Travel back in time to hear another fun story from my childhood
  • Jessa - The Nude Blogger to help tell the female side of this story.


If this moved you - please share it out to whoever you think would listen


Any and feedback is appreciated - holler at dlake creates dot com or hit us on the socials - dlakecreates everywhere (Instagram, Facebook and Twitter)

Thanks for listening.


MOS COACH SPONSOR

This episode is brought to you by MOS COACH. If you are struggling to perform better as you get older, hit up our one on one coaching service. Whether you're 16 or 60, we are all ageing. Let us help you because you haven't reached your peak, yet!


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Feb 17, 2021
How The Rambling Runner, Matt Chittim is smashing his 10k PR before turning 40
53:26

If you want to run a faster 10k as you get older listen to this episode!

Download the free full transcription pdf here


Episode Highlights (aka Why You Should Listen aka TLDR)

  • Matt Chittim aka The Rambling Runner is documenting his journey to get a personal record in the 10k before turning 40
  • His journey might be similar to a lot of people out there with injuries over the past few years not allowing him to get to his potential
  • How white people/brands can do better for the BIPOC endurance athlete community
  • His Virtual Summit 2021 - Accountability through showing the world his journey via his podcast and blog & Much More


About Matt Chittim, The Rambling Runner

  • Founder & Host of The Rambling Runner Podcast and brand and helps amateur runners reach their potential through his podcast and blog
  • He's a master interviewer. Seriously check out his podcast! Some great questions being thrown at the guests
  • The Rambling Runner podcast is always in the top 10 of USA sports podcasts, Has published 300 podcast episodes to date and Has reached 2.5 million downloads to date
  • Is a Run Coach with Mckirdy trained runners
  • Has had on his podcast a slew of well runners including; Matt Fitzgerald, Bart Yasso, Marquis Bowden, Anne Maher, Olivia Baker, Jamison Michael, and more


Episode Quotes

  • "It's actually more frustrating to be coming back from the injury - than the injury itself"
  • "People having timeliness to their goals is the biggest issue. I think goals are great - long term, short term, process and progress goals are great. Where it can start getting tricky is with progress goals. Attaching a timeline to a goal can be really tough. It can lead to potentially overtraining and tamp down the motivation"
  • "How many top triathletes are really good runners? All of them. That's why they are top triathletes. Don't be afraid that cross train will hurt your running. It won't."


Episode Links

Feb 03, 2021
Finding Your Recovery Blind Spots | How Sleep + Rest Can Make You a Better Human
44:48

How do you know you’re getting enough sleep? What is affecting you from getting the optimal rest and recovery that you need to perform at your peak? 


On this episode, Daren tells an anecdote about his sleeping patterns through the years and what he has finally managed to decode. While Phil uncovers what you may have forgotten to check that is impacting your sleep rhythms, such as your chronotype, lifestyle, culture, thoughts, feelings and other factors that are essential for a healthy and balanced life. Tune in to get a good night’s sleep!


Be sure to subscribe, rate, comment and share the Master of Some podcast on Apple, Spotify, Stitcher, Acast or whatever you choose to listen to us on. Send us your questions, concerns, insights, suggestions, love letters, and hate mail to talksomeshit@masterofsomepod.com or hit us up @masterofsomepod on our socials Instagram, Facebook, Twitter


All the dope music can be found here, courtesy of Daren


LINKS:

  1. Matthew Walker - Why We Sleep
  2. Michael Breus - The Power of When
  3. James Clear - The Science of Sleep
  4. Gretchen Rubin - Better Than Before
  5. Ken Wilber - Four Quadrants
  6. Alexey Guzey - guzey.com



PODCAST PRODUCTION BY POD PASTE



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Jul 19, 2020
War Juice | To Race and Compete Faster, Legally - Drink THIS!
20:00

We helped create a fun episode about a drink that has helped the Master of Some Team (Daren Lake and Phil Cross) compete faster and better. TLDR - It doesn’t have EPO in it, it tastes great and it’s 100% legal!


Watch the full episode HERE

READ/Download the whole episode PDF Here


---


On this episode, we break down the components of the ultimate performance enhancing drink, WAR JUICE! We were so excited to share this with you because we think it has great beneficial impacts on endurance performance. There are only three ingredients to War juice. Each ingredient has its own health benefits that we dive into but combined together, these foods create a Godly drink that gets your body ready for a solid race! 


Pretty please with a tart cherry on top, hit the subscribe or like button on whatever app you use to listen to us so that you are alerted and updated on our latest episodes. You can find us on Acast, Apple podcast, Spotify and Stitcher


There is so mushroom for doper stuff we can create for you, but we need your support so please rate us, leave us a comment, and share this out to all your fave people! Let us know what we can do better!


If you like the beets and music you hear in this episode, it was created mostly by Daren and you can check it out here


LINKS


Suggested episode to listen to next: Race Week Nutrition

All the amazing puns above will link you to further information about these ingredients.


Happy listening and learning! 


PODCAST PRODUCTION BY POD PASTE



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Jun 21, 2020
What Does a Fitness Coach Do In Isolation? | Healthy Wealthy Wise 02
18:12

If you’ve ever wondered, “What does a personal trainer do in isolation?” This might be the episode for you. If not, then just listen because he talks about a few things that personal trainers don’t really ever speak publicly about.

 

We also dive into a bit of what happened during this “The C Word”. I’ll treat this as a time capsule of sorts for the future Master of Some to look back on and go “Oh, that’s what we were thinking”

 

This episode was an interesting one with fitness/nutrition coach and wellness habits trainer, John Fawkes over in Los Angeles California.

 

This was actually an accidental recording where I kept the tape rolling at the end of a different interview (which is part of a bigger project that I may release in the future)

 

Who is John Fawkes you might ask?

 

He’s a writer and a personal trainer from Hollywood, California. He coaches people on diet and exercise who really want to get into the best shape of their lives. 

 

He is an NSCA certified personal trainer, a precision nutrition certified nutrition coach and Bayesian bodybuilding personal training certified.

 

He strives takes a science based approach to coaching and personalizes it to the individual.

 

Read the full transcription here.

 

LINKS & LEARNINGS


  1. John Fawkes Website
  2. John Fawkes Beautiful Writing 
  3. Music by DLAKE CREATES
  4. Podcast Production by POD PASTE


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May 27, 2020
How Our Reaction to Covid-19 is Similar To Doing an Ironman Triathlon | Healthy Wealthy Wise 01
21:47

This short episode is an experiment of sorts called Healthy, Wealthy and Wise.


In our spare time we naturally talk about fitness, wellness, finance and the self improvement that we gain from all of those things. Those conversations sparked the framework for this episode and series.


Hopefully you can learn a bit from our personal lives to apply it to your own life and get more healthy, more wealthy, and more wise.


There is a chance we might extend this out past Phil and me and look to get other health, fitness and self improvement junkies on board to talk some sh*t about their own health, wealth, and wise journeys.


Phil goes into detail about his diet to get back from a cold (non Covid-19/Coronavirus related), his remote pivot with his new business (This Thing of Ours), and is interested in talking more about mental health and thinkings about their thoughts and feelings around the anxiety with Covid-19/Coronavirus pandemic.


Daren talks about his 5K DIY race changeup when the pandemic first struck, tries somewhat timed the market okay to save his a$$, and thinks about how his reaction to Covid-19 is similar to doing an Ironman Triathlon (Spoiler: He wants to say he got through it just fine)


Be sure to subscribe, rate, comment and share the Master of Some podcast on Apple, Spotify, Stitcher, Acast or whatever you choose to listen to us on. Send us your questions, concerns, insights, suggestions, love letters, and hate mail to talksomeshit@masterofsomepod.com or hit us up @masterofsomepod on our socials Instagram, Facebook, Twitter


All the dope music can be found here, courtesy of Daren aka DLake Creates.


PODCAST PRODUCTION BY POD PASTE



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Apr 19, 2020
Stoicism Re-Hashed
52:45

As the end of the year approaches most of us will likely start reflecting on the year that was and set new goals or “resolutions” for the year that is to come. Well, we’re taking you back to what we think is an important concept that will help you achieve your new year goals and live a joyous and full life.


In this episode, we revisit Stoicism. Stoicism is a philosophy dating back centuries and is still very relevant to today’s living. It is the flip side of what you all know as goal setting but presents another angle towards reaching your objectives in the new decade.


Stoicism and fear setting in particular are cool models and lenses to run things through and even see what didn't work for the year so that you can plan to avoid those things moving into the new year.


It would be awesome if you could subscribe, like and share our podcast. You can hear us on Apple podcast, Spotify, Stitcher and Acast. We’re also active on all of our socials @masterofsomepod (Instagram, Facebook, Twitter) so please give us a follow, like, comment if you enjoy what we do. 


Also, all the cool music you hear in this episode is created by Daren. Check out all his tunes here


QUOTES

15:21 - "Stoicism is an acknowledgement that we don't control and we can’t rely on external events in the world. The only thing we can control is ourselves and our responses to those events...what we think, what we feel, what we say and what we do. The world is going to throw us curve balls. Stuff is going to happen and we choose how to respond to that. So in every culture, in every religion, in every time, there has been a question of how we conduct ourselves and how we handle life vicissitudes." - Phil Cross

20:08 - "Stoicism, at its heart, we don't control the world around us but we do control how we react to it." - Phil Cross

22:06 - "The joy in doing things is in the suffering and the happiness." - Daren Lake

42:47 - "To be a philosopher is not merely to have several thoughts, nor even to found a school, it is to solve some of the problems of life, not only theoretically but practically. So stoicism is intended as a practical philosophy...fear setting it’s a mechanism for practically thinking through something and enhancing your life and dealing with problems." - Phil Cross


LINKS

Tim Ferris on Fear Setting

Ryan Holiday and his books The Obstacle is the way, Ego is the Enemy


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Dec 05, 2019
Pro Triathlete, Coffee Company Owner, and Crypto Currency Nerd | Max Fennell
23:06

Welcome to Season 3 of the Master of Some! We’re kicking this season off with an interview Daren had with Max Fennell, the first professional African-American triathlete.


Being a triathlete himself, Daren was excited to talk to Max about all things triathlon and endurance but they also delve into racial issues in the triathlete community, Max’s collegiate career in soccer and coaching fencing, being a coffee entrepreneur, his secret love of cryptocurrency and blockchain, and more cool things that he has got going on!



NOTABLE QUOTES


12:16 - “I truly believe in being of service to others and that’s how I'm using the sport of triathlon as well.” - Max

10:52 - “The sport of triathlon just really teaches you self, reliance, perseverance, trust, faith right because come race day everyone is under the same race conditions...we can't do it unless we see ourselves doing it.” - Max



LINKS


Max's website - https://www.maxfennell.co/


If you like what you hear, please subscribe and follow us on Apple Podcast, Spotify, Sticher and Acast.

Leave a comment, rate us and please share with all your friends. Let them know all the dope stuff we talk about.


Listen + Follow on Spotify

Listen + Subscribe on Apple Podcast

Listen + Subscribe on Stitcher


Hit us up on talksomeshit@masterofsomepod.com or any of our socials @masterofsomepod (Twitter, FB, Instagram) if you have any questions, comments, concerns, suggestions or just want to say hey!


If you like the music you hear (which was mostly created by host @Daren , you can check it all out here

PODCAST PRODUCTION BY POD PASTE



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Nov 07, 2019
Why Daren Stopped Training With Heart Rate - DLake Deliberation 01
8:59

Daren is trying something new!! Taking 1 article/blog post and putting in a bunch of diff places on diff mediums. #Creativity

Hit us up if you like it talksomeshit@themasterofsomepod.com or on the socials


Read full post here - http://www.darenlake.net/fitness/why-i-stopped-training-with-heart-rate/


How I use heart rate training now as more of a suggestive guide and how you can benefit from it.


Heart rate (HR) training is great for monitoring what's going on from a zoomed out objective point of view. I've found in my experience and through my discovery process (science-backed evidence, my own experience, and talking with experts around me) that it's not so great for knowing precisely what stimulus and stress you are putting on your body to see the gains you might be wanting.


What is Heart Rate Training?


As stated in Runner's world, "Heart-rate training uses your heart rate or beats per minute (bpm) as a guide for intensity. Instead of training at a specific pace, you use a heart-rate monitor to train your cardiorespiratory system to work at a specific effort for a set amount of time."


Age-based formulas, the Maffetone Method, and even going out and doing a max heart rate test are the best ways to determine your heart rate zones. You then go out and train in those zones. Depending on your objectives and your fitness level, it's that simple.


Why it didn't work for me


While I did this type of HR training and mainly the Maffetone Method for about 5 years I started realizing a pattern. I


 wasn't actually getting faster at the really fast stuff because I wasn't training hard enough. I'm the first person to say that most people train too hard, but I actually wasn't training hard enough on my hard days to provoke a response and stress my system which in turn, breaks it down and builds it up so I can be [Daft Punk Vocoder Voice] harder, better, stronger, and… faster. [/Daft Punk Vocoder Voice]


Read the rest of the post here - http://www.darenlake.net/fitness/why-i-stopped-training-with-heart-rate/



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Oct 04, 2019
Daren Deep-Dives Into Racial and Mental Health Issues and Tells Us Why He's a Grower Not a Show-Er
54:48

Welcome to Master of Some a podcast about Health & Fitness served up as a metaphor for life. Since we serve health related metaphors for life, this episode is a cross release with another podcast that I’ve worked on in the past and focuses on mental health/fitness rather than physical health/fitness.


Please note that it’s not your standard podcast episode. Think more of Serial, NPR This American Life, Radiolab or Gimlet. There is an interesting story being told with heavy production, lots of music and sound effects, and more. It’s all around black stereotypes and fetishes, why we wear clothes, and how gender equality could be more of a thing if we all got naked. Yeah… super idealist with this one. I mean, I did take almost 2 years to produce one podcast episode… so it’s gotta be meta on layered on meta right?


Please enjoy and feel free to share this episode or the cool black dudes episode - it’s the same thing, with anyone that you think would get some value out of it.


Thanks and enjoy!


------ From The Words of Daren & Cool Black Dudes Radio Podcast----


The full episode is finally here! If you like cool stories about taboo topics please enjoy this.


Please note - The episode while extremely informative, contains some foul language and adult content. Listener discretion is advised.


A Pod Paste, DLake Creates, and Cool Black Dudes Radio original investigative story about how a guy's very personal insecurities turned into something WAY BIGGER than his problems.


What turned out to be a quest for me to "get over my issues with my flaccid penis size" ended up becoming a journey that I'm still on to find equality in all of us. While I might be an idealist in my libertarianism (or ist) utopian ways I think there is some truth in people becoming more real and more vulnerable by undressing their fears and inadequacies and showing everyone "hey… maybe my problems aren't as big as I thought".


Please subscribe, rate, and comment to find out when more episodes like these drop!


——


Welcome to digressions. A new podcast format brought to you by cool black dudes radio. Darren Lake and pod pace. That tells upfront unfiltered and sometimes uncomfortable audio stories and documentaries about racial and race related topics. I'm your host Darren lake. I have always been interested in the human body in particular why we put clothes on and why we aren't naked more like what is actually stopping us from just being naked all the time. I've also been interested in the psychology and social norms around why we as humans do what we do. 


But funny enough like most people in from my findings looking at you men in the western world I've always had a hesitation around the whole stripping down and skinning dipping naked with friends on a late summer's night. I've been with ladies before that obviously never saw me naked and I was OK with that and I've also been in the guys locker rooms and showering with nothing on and it got normal pretty quickly but the guys are just half the population. I couldn't cope with taking it all off in front of a group of women that I didn't know in a public setting and my fear went deeper than all women. It was a particular race in a particular place. White women here in Australia are just letting you know. 


——


Huge Thank Yous!


The Nude Blogger (Jessa) - http://www.thenudeblogger.com/

Nikki Thomas (Narrator) - http://nikkisthomas.com/

Daren Lake - DarenLake.net

Master of Some -


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Sep 05, 2019
Out of Ultra | Phil's 100km Ultra Marathon Race Results, Lessons Learned, and The Future!
43:52

The last episode of the season and we finally find out if Phil finished the race and if he finished, did he finish in the time that he wanted?! The story is about co-host Phil's attempt and journey to race and complete a 100km Ultra Marathon trail run in the Blue Mountains, Sydney, Australia.


This is a slightly different type of episode as we time travel yet again but we go back through the past season and his journey and test if our theory's about training for something we've never done would pass or fail.


Listen on to rest to hear about the end of this intense race, lessons learned, and what Phil, Daren, and the Master of Some Podcast are doing moving forward.


If you want/like to add any of the music you've heard to your device and music playlists, please go to here and share it with all of your friends!


----

If you like the music you hear (which was mostly created by host @Daren , you can check it all out here

PODCAST PRODUCTION BY POD PASTE


----

NOTABLE QUOTES


4:00 People going to a race who say they don’t have a goal are psychos or liars. - Phil

16:14 Suffering leads to purpose - Daren


LINKS


UTA100 - https://www.ultratrailaustralia.com.au/


Listen on Apple Podcast

Listen on Spotify

Listen on Stitcher

Listen on Acast


Any questions, comments, suggestions, concerns, random chat - hit us talksomeshit@masterofsomepod.com or on the socials:


@masterofsomepod - Twitter, FB, Instagram


If you like the music you hear (which was mostly created by host @Daren , you can check it all out here

PODCAST PRODUCTION BY POD PASTE



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Aug 01, 2019
In Ultra | Phil Actually Races a 100km Ultra Marathon Trail Run
33:44

This episode we time travel a bit to finally tell a descriptive, fun and captivating story via the wonders of sound design and audio production! The story is about co-host Phil's attempt and journey to race and complete a 100km Ultra Marathon trail run in the Blue Mountains, Sydney, Australia.


We have his partner Kat helping out with the narration and start out with his night before pre-race interview. We then work into the day of the race with some awesome in race moments grilling Phil while he's starting to struggle.


Listen on to rest to hear if he finishes and if he does, in the time he thought he would.


If you want/like to add any of the music you've heard to your device and music playlists, please go to here and share it with all of your friends!


NOTABLE QUOTES


9:58 - I usually just tell myself a story in longer races that it’s only the next 5k. I chunk the race down. - Phil

22:30 - when you cramp in endurance sport it’s because your body hasn’t gone as hard or as long or both. - Daren


LINKS


UTA100 - https://www.ultratrailaustralia.com.au/


Listen on Apple Podcast

Listen on Spotify

Listen on Stitcher

Listen on Acast


Any questions, comments, suggestions, concerns, random chat - hit us talksomeshit@masterofsomepod.com or on the socials:


@masterofsomepod - Twitter, FB, Instagram



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Jul 04, 2019
Physiotherapist Tips To Finish an Ultra Marathon with Paula Luke | The Ultra Body Fixer
52:51

In this episode we have a special guest, physiotherapist extraordinaire Paula Luke!


Paula drops some serious knowledge on everything from the common mistakes she sees endurance athletes making, why being a bit stiff might not be all that bad for trail runners, to the reasons why continued learning and development is critical for physiotherapists just out of their base training. This is one you’re not going to want to miss!


If you want/like to add any of the music you've heard to your device and music playlists, please go to here and share it with all of your friends!


Notable Quotes


Phil Cross - 19:55 “I’m a genetically fat asthmatic kid from the north of England”

Paula Luke - 21:27 “If you’re going to throw yourself under the bus you might as well do it in the race”

Daren Lake - 48:09 “Stop discrediting the 70.3, ok! That means my 5k races, you’re just like, what the fuck are you doing is that a warmup”


Links


The Body Fixer (Paula's Physio Practice) - https://www.facebook.com/TheBODYFIXERR/

UTA100 - https://www.ultratrailaustralia.com.au/

IMTalk (Ironman Podcast Mentioned) - http://www.imtalk.me/



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Jun 06, 2019
Ultra Endurance Specificity | What is Phil actually doing to get ready for his 100km Trail Run Race
46:04

What is up podcast world! Co-host Daren Lake with Master of Some - A health and fitness podcast served up as a metaphor for life. In this episode we help you understand the physical side of things with the training itself, the recovery, and the nutrition itself. We also go behind the hood of what Phil is up to a few weeks before he does his 100km (61 mile) race.

-


A bit of admin as usual. Please make sure you subscribe rate and comment on apple podcast or follow us on spotify. You can hit us up on all of the socials or email us talksomeshit at master of some pod dot com with any feedback. We love it all.

-


BONUS - If you like any of the music you hear, you can add it to your device playlist by going to masterofsomepod.com/music and share that out to your friends!


. . . Links . . .

Zero Fasting App - https://www.zerofasting.com/

integral Theory - https://integrallife.com/glossary/integral-theory/

Ben Greenfield - https://bengreenfieldfitness.com/

Central Physio - https://www.centralperformance.com.au/meet-the-team



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May 08, 2019
Believing You Can "Ultra" PB | Priming Your Mind to Do a Race You've Never Done
47:33

We are live! Season 2 Episode 2 of the Master of Some. A podcast about health and fitness served up a metaphor for life.


In this episode, we delve into some of the mental aspects of training for an event you’re not sure you can finish. How do you know you can go the distance? What can you do to train the mind ahead of time? What tactics might help when it comes to race day. Only one way to find out!


You also get to find out a few random facts about your beloved co-hosts (I know, right, just what you’ve always dreamed of!).

MasterOfSomePod.com for other episodes and more!


Links:

Morphic Resonance

Free Solo Movie

Jack Daniels VDOT

Headspace Meditation

NLP

Central Governor Theory


If you like what you hear you can follow and subscribe on Spotify, Apple Podcasts, and Stitcher. Feel free to comment and rate too!


Listen + Follow on Spotify App

Listen + Subscribe on iTunes Podcast App 

Listen + Subscribe on Stitcher Podcast App



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Apr 17, 2019
Finding Ultra | Phil attempts to Train and Race for the Ultra Trail Australia 100km Race
35:09

Welcome to Season 2 Episode 1 of the Master of Some. A podcast about health and fitness served up a metaphor for life.


If this is your first time listening or you haven’t already please please hit the subscribe or follow button on whatever you use to listen to us. We are on Spotify, apple podcasts, stitcher and cast.


Also, leave rate and leave a comment. 


Lastly send this podcast or your fav episode to someone that you think would get some value out of it as the more people that hear about us, the doper stuff we can do.


Please note that there is a language warning as we sometimes cus/curse and I’d hate to put you in awkward moment if we slip up say some bad words.


——


This season is a bit interesting as we are taking a zoomed in, focused approach and tracking Phil’s journey to completing the UTA100 kilometre ultra trail n race in May. 


We are looking at training for and racing this event as a way of extracting some core lessons that you can take away as apply to your own life. Learning from the successes and failures.


This episode we touch on - The Why and What on UTA, Objective vs Behaviour, Power Models

And More!


Moving ahead this season we will be covering topics such as;


  • Mindset of doing something you’ve never done before
  • Testing for success. H
  • A bit of Race coverage, raw in the moment experience
  • Reflection post race
  • What next - after race
  • Off-season health focus


I won’t hold you up, so let’s get into it.



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Mar 27, 2019
Stoicism
51:20

It’s no secret that we are big believers in the power of the mind when it comes to achieving goals, both athletic or otherwise, and in living a happy, full life.


In this episode we dig into Stoicism, a philosophy that dates back hundreds of years, but is still as relevant today as it was when it was conceived.

MasterOfSomePod.com for other episodes and more!


LINKS:

Ryan Holiday

The Daily Stoic, Ryan Holiday

Tim Ferriss on Fear Setting

Ego is the Enemy, Ryan Holiday

The Obstacle is the Way, Ryan Holiday

Deep Work – Cal Newport

The War of Art, Steven Pressfield

Meditations, Marcus Aurelius


If you like what you hear you can follow and subscribe on Spotify, Apple Podcasts, and Stitcher. Feel free to comment and rate too!



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Feb 13, 2019
Anna-Marie Watson
1:08:26

We are taking a little break from the norm this episode with Phil flying solo with an interview… and what an interview!


Anna-Marie Watson is an ultra-endurance athlete who regularly achieves podium positions and pretty much anything she enters. Her most notable successes include placing 7th lady (and in the top 100 finishers overall) at the Ultra Tour de Mont Blanc. This 170km trail race has 10,000m of vertical ascent (and descent!) takes the average hiker 10 days to complete whereas Anna-Marie finished in 28 hrs 32 mins!!!


She has also completed the notorious Marathon Des Sables twice placing 2nd lady in 2015 and 5th lady in 2018. This multi-stage event in the Sahara Desert is the equivalent of six marathons in six days and described as the”toughest footrace on earth” by the Discovery Channel and”more hellish than hell” by Sir Ranulph Fiennes who completed the event in the same year.


She’s also an outstanding high performance coach running her business ‘Reach for More’.

There is way more to unpack here – so jump in and listen!


LINKS:

RFM Coaching

WAA Ultra 

Veloforte – 20% code ‘rfmcoaching‘

UTMB 

Kim Ingleby (TEDx)

If you like what you hear you can follow and subscribe on Spotify, Apple Podcasts, and Stitcher. Feel free to comment and rate too!




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Jan 16, 2019
Good Goals - Re-Hashed
44:37

While we don’t believe in New Years resolutions, but you might. 


Listen to a throwback of our first episode on good goals. It’s a great place to start if you are into a new year and a new you mentality.


It’s a cool refresher as the first episode really sets the foundation for who and what we are trying to do with Master of Some Podcast.

Feel free to follow us and listen on Spotify and if you use Apple podcasts, please leave rate, comment and subscribe when you get a chance. And for us to reach as many people as people, if you are liking what you hear, flick a link to a friend (any link is fine!) for them to listen to us. 


We appreciate the love and support from you and have some cool stuff in store for the new year and beyond!


-----


And we are live! In episode 1, (or unofficially, ‘episode 0’… because it sounds cool) we, (Daran Lake and Phil Cross) introduce ourselves, the concept of ‘Master of Some’ and we talk on a foundational meta-skill that lies at the core of mastering anything – goal setting.

If you like what you hear you can rate and subscribe on iTunes.


Links:

The Well Formed Outcome

F.I.R.E

The 5 Whys

Objective Setting

MUSIC BY DAREN DLAKE | PODCAST PRODUCTION BY POD PASTE




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Dec 26, 2018
Using Your Data To Create A Healthy Life (Daren's Story)
46:50

This episode we have Daren’s animated and dynamically interesting fitness journey story or as he calls it “Getting Healthy, Staying Fit, and using data to create habits that last a lifetime”. A mouthful but he wouldn’t have it any other way - #ThatsWhatHeSaid


Just like his title we dive into all the nitty-gritty on how he made a healthy version of himself when he realised he didn’t even know what a healthy version of himself was (from an analytics point of view). And this actually has a benefit value for you if you are struggling to keep healthy habits.


Lots to unpack and as usual a warning - that there is some adult language in here. Please be aware of who and where you listen to with this.

MasterOfSomePod.com for other episodes and more!


LINKS:




Nov 13, 2018
Phil Rides The World
34:59

Changing the pace up for this episode. We add a bit of auditory sweetness for your ears to suckle on.


Fitness isn't just about racing, it's a lever to do cool stuff in life. And cycling from the UK to Australia counts as pretty cool! Listen on as Phil talks through his story.


MasterOfSomePod.com for other episodes and more!



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Oct 10, 2018
Race Week Nutrition
39:45

This episode we get into that beautifully messy beast - nutrition! Specifically race week nutrition - diving into what we do in the lead up to a race, the week of and during. Hell, we even throw in a few fringe methods too - just to keep it exciting.


Quick note - We are not doctors and do not play doctors on the internet! So please take what we say here as information, not advice!

If you like what you hear you can rate and subscribe on iTunes, Stitcher or wherever you listen to your podcasts.


Links We Speak On:



Listen + Subscribe on iTunes Podcast App 

Listen + Subscribe on Stitcher Podcast App




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Sep 12, 2018
Overreaching
36:06

When does ‘overreaching’, that necessary stress required for adaptation, turn to the not very helpful and downright destructive ‘overtraining’? How do you spot the warning signs? And what can you do to prevent it, or dig yourself out of the hole?

If you like what you hear you can rate and subscribe on iTunes.


Links:

Functional Overreaching

HRV


Music by Daren DLake | Podcast Production by Pod Paste



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Aug 29, 2018
Training Load
39:37

How much is too much? Training load that is. A question that any athlete thinking about their next event should be asking themselves, ‘how do I go about deciding on the volume, intensity and timing components of my training plan’?


If you like what you hear you can rate and subscribe on iTunes, Stitcher or wherever you get your podcasts.


Visit http://themasterofsome.com for more and email us at talksomeshit@masterofsomepod.com leave a question or comment - we would love to hear from you!


Warning - a bit of adult language so please be conscious of who might be listening/around. #YouveBeenWarned


Links:

TSS - https://www.trainingpeaks.com/blog/what-is-tss/ 

Training Peaks, CTL - https://www.trainingpeaks.com/blog/applying-the-numbers-part-1-chronic-training-load/

Strava, Fitness and Freshness - https://support.strava.com/hc/en-us/articles/216918477-Fitness-Freshness-Premium- 

Strava Suffer Score - https://blog.strava.com/suffer-score-how-hard-is-hard-11775/ 

MAF Formula - https://philmaffetone.com/180-formula/ 



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Aug 16, 2018
All The Gear
32:00

So you’ve decided to take on an athletic challenge - you’ve entered that bike sportif, triathlon or adventure race - now you just need the gear! The question is, do you need to drop thousands of dollars on the latest and greatest in carbon, aero, digitally enabled equipment? Tune in to find out.

If you like what you hear you can rate and subscribe on iTunes, Stitcher or wherever you get your podcasts.

Daren's DIY Time Trial Bike Build Stats



  • Photos
  • Brand New Aluminum Frame - $150
  • Wheels & Tyres (were sourced off another bike built separately) - $700
  • Aero Rear Disc Cover - $90
  • Black Spray Paint - $10
  • Shimano 105/Ultegra/Dura Ace Groupset - $200
  • Other Accessories (Sourced from other bikes; Garmin, Water bottle holders, Saddle, etc.) $Free.99 - $150
  • Total = $1300 and he consistently beats a lot of guys that have $5,000+ bikes

Links:

Time Gains

F.I.R.E

DC Rainmaker



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Aug 09, 2018
Elite Energy Emmo
29:57

"Don’t Let Other People Worry What You Do" - Mark Emmo Emerton


In this episode we talk to Elite Energy CEO, Mark 'Emmo' Emerton. He unleashes some race director wisdom and regales us with epic stories from the early days of triathlon, as well as giving us a sneak peek at what EE has in-store for the future.



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Aug 02, 2018
Good Goals
45:44

Hosted by Phil Cross & Daren Lake


One skill to rule them all.


And we are live! In episode 1, (or unofficially, ‘episode 0’... because it sounds cool) we, (Daran Lake and Phil Cross) introduce ourselves, the concept of ‘Master of Some’ and we talk on a foundational meta-skill that lies at the core of mastering anything - goal setting.


If you like what you hear you can rate and subscribe on iTunes.


Visit www.themasterofsome.com for more and to leave a question or comment - we would love to hear from you!


Links:

The Well Formed Outcome

F.I.R.E

The 5 Whys

Objective Setting



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Aug 02, 2018