The Extramilest Podcast

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. In this episode I chat with one of the greatest ultra runners of all time, Courtney Dauwalter. Known for her unmatched endurance, grit, and pure joy for the sport, Courtney shares insights from her incredible journey, including winning the Western States 100, Hardrock 100, and UTMB—all within nine weeks. We dive deep into her approach to training, balancing ambition with rest, and how to embrace discomfort while keeping it fun.    If you'd like to learn more about my Personal Best Running coaching program, check https://www.PBprogram.com/    Watch this full video on YouTube: https://youtu.be/OTgwIEAN3B4      CHAPTERS 0:00 - Courtney’s Winning Formula for Training and Racing 4:58 - Her First Marathon: What Really Happened 7:48 - Early Ultrarunning Lessons That Shaped Her 12:41 - How to Start and Improve with Trail Running 18:50 - How Courtney Adjusts Her Training Day to Day  26:02 - Training Experiments: Successes and Challenges 31:17 - Sleep, Strength, and Self-Care for Peak Performance 36:55 - Embracing the Pain Cave: Courtney’s Mindset Shift 45:36 - Advice Courtney Would Give Her Younger Self 46:43 - How Failure Drives Success in Ultrarunning 49:55 - Behind the Scenes: Sponsors and What Fuels Her 53:45 - How to Follow and Connect with Courtney 55:00 - How to Become a Stronger, Happier and Healthier Athlete   FIND COURTNEY HERE: ► Website: https://www.courtneydauwalter.com/  ► Instagram: https://www.instagram.com/courtneydauwalter/  Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.  LINKS & TOOLS MENTIONED ► Solomon: salomon.com ► The Feed: thefeed.com ► Tailwind Nutrition: tailwindnutrition.com ► Kodiak Cakes: kodiakcakes.com ► SunGod Sunglasses: sungod.co ► Injinji Toe Socks: injinji.com ► Suunto Watches: suunto.com ► Leki Poles: leki.com ► Petzl Headlamps: petzl.com ► Squirrel's Nut Butter: squirrelsnutbutter.com YOU CAN FIND ME, FLORIS GIERMAN HERE:  ► Podcast: https://extramilest.com/podcast/  ► Personal Best Program: https://www.pbprogram.com/  ► Strava: https://www.strava.com/athletes/1329785  ► Instagram: https://www.instagram.com/florisgierman/  ► Website: https://extramilest.com  ► Website: https://pathprojects.com    ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.pbprogram.com.    Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT    LMNT are offering a free sample of 8 serving packs to listeners of the Extramilest Show, with any order. Get yours at http://DrinkLMNT.com/FLO  

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase.   Matteo Franceschetti, is the co-founder and CEO of Eight Sleep. In this episode discover how to sleep like a pro. Matteo shares tips and protocols to help you sleep deeper and wake up refreshed. These insights that can transform your nights and boost your training, racing and daily life!   If you'd like to learn more about my Personal Best Running coaching program, check https://www.PBprogram.com/    Watch this full video on YouTube: https://youtu.be/xHA6vcxqchM?si=zF38YCsyuY5i6a_x        CHAPTERS: 0:00 - The three pillars of health: nutrition, workout, and sleep 0:46 - Intro to Matteo Franceschetti and sleep optimization 1:24 - LMNT sponsor 2:32 - Sleep fitness: practical tips  10:47: Optimal sleep protocols for high performance 13:51 - Caffeine, alcohol, and nutrition’s impact on sleep 16:10 - Tools to improve sleep  21:58 - Eight sleep technology 27:52 - Common sleep mistakes 36:03 - Impact of sleep, sleep needs, and tips for athletes 40:57 - Gender differences in sleep needs 42:48 - The growing awareness of sleep optimization 45:53 - Advice to matteo’s younger self 50:00 - How endurance athletes can nail sleep     FIND MATTEO FRANCESCHETTI HERE:  ► Twitter: https://x.com/m_franceschetti  ► Eight Sleep website. Get $350 off at https://refer.eight.sl/pw3e46cg      Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Affiliate I earn a commission from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.     LINKS & TOOLS MENTIONED:  ► Eight Sleep website. Get $350 off at https://refer.eight.sl/pw3e46cg ► Philips Hue Dim Lights: https://a.co/d/6eKuAY3 ► Plunge Cold Tub, recently I upgraded to this ice bath. Get $500 off: https://plunge.pxf.io/Nkg9EV ► Blue Light Blocking Glasses: https://www.amazon.com/s?k=blue+light+blocking+glasses ► Blackout Curtains: https://www.amazon.com/s?k=blackout+curtains ► Sauna: https://www.sunlighten.com/ ► CBT-I (Cognitive Behavioral Therapy for Insomnia): https://tinyurl.com/4u457hxy     YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:  ► Our Personal Best Coaching Program: https://www.pbprogram.com/  ► Free Weekly Newsletter: https://extramilest.com/subscribe ► YouTube: https://www.youtube.com/florisgierman ► Strava: strava.com/athletes/1329785 ► Instagram: instagram.com/florisgierman ► Website: extramilest.com ► Website: pathprojects.com ► Podcast: extramilest.com/podcast/     ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.     More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.      SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

Thanks to LMNT for sponsoring this video! Head to http://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Host Floris Gierman gives a personal update on his training, racing, and life over the past 12 months, with a reset after completing the 6 World Major Marathons. He shares his insights, experiences, lessons learned and next steps from here.   If you'd like to learn more about my Personal Best Running coaching program, check https://www.PBprogram.com/      Watch this full video on YouTube: https://youtu.be/z4gTLScpR48        Chapters: 00:00 - Why flexibility in training is key 01:20 - Update and recap on personal training, racing, and life 06:19 - Thanks for the sponsor LMNT 07:44- Strength training, finding joy in different activities 19:45 - Mental and physical benefits of cross-training and intuitive running 26:10 - The 5 Regrets of the Dying 27:21 - Importance of self-kindness and living a true life 28:56 - Flexibility and adaptability in training 32:00 - Your ability to focus and recover well 38:14 - Book update and writing process 41:45 - Final thoughts and encouragement     Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.     YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:  ► Our Personal Best Coaching Program: https://www.pbprogram.com/  ► Free Weekly Newsletter: https://extramilest.com/subscribe ► YouTube: https://www.youtube.com/florisgierman ► Strava: strava.com/athletes/1329785 ► Instagram: instagram.com/florisgierman ► Website: extramilest.com ► Website: pathprojects.com ► Podcast: extramilest.com/podcast/     ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.     More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.    SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. John Birtchet-Sharpe is a 55 year old runner and member of our Personal Best Running Coaching Program. Over the past 5 years he has improved from being overweight and out of shape, to running personal best times of 20 minutes and even qualifying for the Boston Marathon.   If you'd like to learn more about our Personal Best Running Coaching Program, check https://www.PBprogram.com/    Watch this full video on YouTube: https://youtu.be/_8f40TAjoxI      CHAPTERS: 00:00 The most important mindset to improve 02:58 John's transition from cycling to running 07:18 Discussion on the psychological benefits and struggles of running 13:04 Psychological aspects of running 14:49 Joy and challenges in running 16:44 Introduction to low heart rate training and the MAF method 26:43 Importance of community and support 32:51 Improvements and achievements in marathons using the MAF method 36:16 Managing heart rate zones and different training approaches 38:52 Advice for new runners 41:23 Balancing training with life and work 47:30 Boston Marathon preparation 52:41 Humility and community 56:51 Importance of sleep and recovery 59:03 Value of consistency in training and setting realistic goals 1:02:02 Adjusting volume and intensity 1:03:42 Importance of recovery weeks 1:05:27 Closing thoughts on running and enjoying the journey   FIND JOHN BIRtCHET-SHARPE HERE: ► Strava: https://www.strava.com/athletes/76038942 ► Instagram: https://www.instagram.com/johnbirtchet/   Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.   YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:  ► Our Personal Best Coaching Program: https://www.pbprogram.com/  ► Free Weekly Newsletter: https://extramilest.com/subscribe ► YouTube: https://www.youtube.com/florisgierman ► Strava: strava.com/athletes/1329785 ► Instagram: instagram.com/florisgierman ► Website: extramilest.com ► Website: pathprojects.com ► Podcast: extramilest.com/podcast/     ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.     More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.    SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT