As we enter the bell lap for 2017, I wanted to do something a little special for this week’s episode.
Just as it’s good to reflect back on a season and extract all the learning moments, I wanted to reflect back on the best lessons from Run to the Top this year, and to do that I asked for your help.
Today’s show will include Run to the Top’s greatest hits of 2017 as chosen by our very own listeners: runners who made incredible strides mentally and physically thanks to the wisdom, inspiration, and perspective shared in this year’s interviews.
In this podcast, those runners will share their favorite episodes and what they gained from them followed by a little segment from each show.
Whether these episodes are new to you or you’ve heard them before, I hope the lessons within both help you reflect back on 2017 and serve as a springboard into your best year yet.
If you ever have thoughts and feelings you wish you didn’t, there’s a good chance you’re human.
But there are ways to put a stop to those thoughts and feelings, and that’s where Dr. Simon Marshall comes in.
A competitive triathlete and world-renowned sport psychology expert, Dr. Marshall helps endurance athletes train their brains to become happier and more mentally resilient.
Dr. Marshall is a former professor of Family and Preventive Medicine at the University of California, San Diego, former Director of the Graduate Program in Sport & Exercise Psychology at San Diego State University, and has published over 100 scientific articles on the psychology of exercise and has been cited in scientific literature over 10,000 times.
He’s currently the performance psychologist for the BMC Racing team, an elite WorldTour professional cycling team, and he’s also married to three-time world champion triathlete and his business partner Lesley Paterson.
Together, Dr. Marshall and Lesley make up Brave Heart Coaching where they help athletes strengthen both their bodies and minds.
The two also recently published a book called The Brave Athlete in which they share actionable solutions to the most common mental barriers we runners face.
In this podcast, Dr. Marshall will share his tips for conquering the negative thoughts between us and our goals using “[butt]-kicking psychological weapons”. :)
*** This episode includes some bad language. If there are small ears around, you might want to listen with headphones! ***
He’s back! World renowned dietitian and exercise physiologist Bob Seebohar joins us again to delve deeper into the growing research surrounding his two concepts of metabolic efficiency training (MET) and nutrition periodization.
If you listened to Bob’s last interview with us, you know that together these concepts increase the body's ability to use fat as fuel during exercise and thus optimize both body composition and performance - a hard balance to strike for most distance runners.
If you missed that episode and like what you hear today, be sure to go back and give it a listen here for some better context.
Bob is a registered dietitian, exercise physiologist, NSCA Certified Strength and Conditioning Specialist, USA Triathlon Level III Elite Coach. He also traveled to the 2008 Summer Olympic Games as a sport dietitian for the US Olympic Team and the personal sport dietitian/exercise physiologist for the Olympic Triathlon Team.
This time Bob’s back to answer YOUR questions and, in so doing, discuss everything from MET’s relationship with paleo and plant-based diets all the way to how you can go about determining your own metabolic efficiency.
4:08 What do you do?
6:10 Can you remind us again about your concepts of Nutrition Periodization and Metabolic Efficiency Training?
10:21 Can you describe intuitive eating and how you help athletes attain that in combination with Metabolic Efficiency Training?
14:00 Can you describe what the Crossover Concept is?
23:41 How does the Metabolic Efficiency Test work?
28:20 Listener question from Yusef: Will I keep burning 60% fat at HR 150 bpm, at hour 28 of a 100miler?
39:55 Listener question from Diana: As someone who eats a ton of almond and peanut butter. Is this a carb, a fat or a protein?
48:14 Listener question from Chelsea: How does being vegan affect my metabolic efficiency and are there any tips for how can I improve this without giving up my lifestyle?
54:04 How do the Paleo Diet and High Fat / Low Carb diets fit in with Metabolic Efficiency Training?
57:13 Is it correct to assume you should increase carbs when in the thick of marathon training?
58:45 Listener question from Darlene: Is the Metabolic Efficiency lifestyle suitable for people with type 1 diabetes who use insulin pumps?
1:02:05 You offer personal consultations - what all do these entail and how can people work with you?
1:04:45 Where can listeners get a Metabolic Efficiency Test done?
“Nutrition periodization is basically aligning your daily nutrition to support your physical training needs.”
“Metabolic efficiency is basically how efficient your body is at using its stores of carbohydrate and fat. Those are the two main stores of energy we have in our body, and you can actually train that.”
“The point where the body crosses from higher to lower fat burning and lower to higher carbohydrate burning - where those two macronutrients cross - is the ‘crossover point’, and in research, they found that to be between 63-65% of max intensity.”
“Metabolic efficiency is a great lifestyle nutrition program no matter what distance you’re training for.”
“It will be more difficult - not impossible, certainly - but it will be more difficult to balance blood sugar following a pure vegan diet than it will when you enter animal proteins, and it’s just because you’re having more carbohydrate than protein.”
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Our guest this week is an incredible guitar player, amazing singer song-writer, and the best audio editor you could ask for, and I’m not just saying all that because he’ll be reading this while he edits the show. :)
If you haven’t already guessed, this week’s guest is none other than Run to the Top editor, Jeremy Noessel.
In addition to playing in 3 bands in the Rhode Island / Connecticut / Massachusetts area and working on several podcasts, Jeremy and his wife, Louise, are also writing an e-book for guitarists and musicians, will be soon launching a blog, and also planning his own podcast.
I’ve been wanting to have Jeremy on the show for some time now because his story is seriously one of a kind.
Jeremy started editing the podcast back when Tina Muir was hosting the show, and since then he’s not only helped us take the show to a whole new level, but the podcast has inspired him to start running again after about a 25-year hiatus.
Jeremy’s skill and incredible attention to detail is a large part of the reason Run to the Top is where it is today as Jeremy has not only improved the show’s audio quality tenfold, but, through constant guidance and constructive feedback, he’s also helped me become a better, more confident podcaster.
He is a true pleasure to work with, and I’m so excited to have him on the show today to share a little behind-the-scenes look at what goes into making Run to the Top, how the show inspired him to pick up running again, and the lessons he’s gained from editing both Run To The Top and our daily podcast, Extra Kick.
6:25 What’s your favorite part about editing Run to the Top?
9:33 How did editing the podcasts lead to your return to running?
17:57 How did your first race go and how did you feel afterwards?
22:12 What are some of the mistakes you might have made if you started running without the podcasts?
26:30 Do you have any desire for future races, maybe the marathon?
30:19 How has the Run/Walk method helped you get back into running?
34:58 What other Run to the Top episodes you’ve worked on that have resonated with you and helped you?
38:29 What stood out to you in the Kelly Roberts interview?
41:43 How do you balance running with all of your bands and audio work?
43:20 How long does each podcast take you to edit and what’s involved?
48:40 Did you struggle at all when you first started running to juggle everything?
50:54 Where can listeners check out some of your videos, songs and available services?
52:54 Is making music what you enjoy the most?
53:18 Where do your bands play?
“I’ve had the benefit of having all of this information that I’ve gotten from the podcasts to avoid some of the common beginners’ pitfalls.”
“On the starting line I kept repeating to myself: 1. Have fun, 2. Don’t get hurt, 3. Start slow.”
“There was a point in time where I didn’t think I would ever NOT Run/Walk.”
“I have had really no formal instruction AT ALL; no formal coaching, so take anything I say with a grain of salt.”
“Running can’t be your everything. And really, nothing should be your everything.”