Flowstate Podcast

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:⁠https://www.youtube.com/@Flowstate.runnersStrava:⁠https://www.strava.com/athletes/5629117?oq=adam⁠ (Adam)⁠https://www.strava.com/athletes/11103315⁠ (Luke)Contact:[email protected] this episode, Luke and Adam discuss recent marathon performances, training updates, and the incredible achievement of two runners breaking the two-hour barrier in the London Marathon. They also delve into shoe technology, race skepticism, and upcoming races.Chapters00:00 Introduction and Marathon Recap04:48 Training Updates and Personal Progress11:26 Shoe Talk: ASICS Mega Blast and New Balance18:51 Weekly Training Breakdown21:20 Weekly Training Plans and Strategies28:08 The Historic London Marathon Performance43:04 Skepticism and the Future of Marathon Running

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:⁠https://www.youtube.com/@Flowstate.runnersStrava:⁠https://www.strava.com/athletes/5629117?oq=adam⁠ (Adam)⁠https://www.strava.com/athletes/11103315⁠ (Luke)Contact:[email protected] this episode of Flowstate, hosts Luke and Adak delve into the intricacies of endurance training, recovery, race strategies, and the importance of both science and intuition in athletic progress. Whether you're a recreational runner or a seasoned athlete, their candid discussions provide valuable lessons on how to optimise training, listen to your body, and enjoy the process.00:00 - Welcome and recent technical mishaps with recording02:23 - Luke's experiment with AI voice mimicry and its implications04:18 - The importance of sleep and optimal dinner timing for recovery09:37 - Managing injury: understanding nerve entrapment and recovery options13:24 - Weekly training volume, long runs, and training structure insights17:06 - Threshold session details and physiological reasoning behind rest intervals23:53 - How effort-based training and auto-regulation can work for recreational athletes33:52 - Race strategies for Belfast marathon and course profile considerations44:28 - The importance of enjoying the process and racing for personal fulfillment47:54 - Overview of upcoming races: Boston, London, and local events52:12 - Navigating weather conditions and pacing strategies for races54:47 - Course features and their influence on pacing: Belfast's elevation profile56:45 - Wrapping up: reflections on training, racing, and enjoying the journey

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:⁠https://www.youtube.com/@Flowstate.runnersStrava:⁠https://www.strava.com/athletes/5629117?oq=adam⁠ (Adam)⁠https://www.strava.com/athletes/11103315⁠ (Luke)Contact:[email protected] this episode, Luke and Adam reconnect after a busy few months, sharing personal updates, training insights, and how to adapt your running routine amidst life's uncertainties. Whether you're balancing parenthood, injuries, or busy schedules, this conversation offers practical advice and inspiration.00:00 - Introduction and episode overview00:30 - Catching up after months of busyness01:23 - Marathon season and upcoming races02:23 - Personal training gains and muscle memory03:26 - Luke's recent illness and running milestones04:13 - Reflections on recovery and future race plans05:30 - Adam's injury update and rehab journey06:50 - How to manage injuries and training load08:27 - Working with coach Dan Nash and training structure09:46 - Building mileage safely and avoiding overtraining11:54 - Life changes: pregnancy announcement and planning17:17 - Setting realistic goals with family commitments18:45 - Navigating life stressors and prioritizing priorities20:19 - Future races and marathon plans with family21:12 - Pregnancy updates and maintaining activity during pregnancy22:01 - Balancing training with life events (kids, work)23:07 - Strategies for managing time, energy, and priorities25:31 - The importance of honest communication with athletes28:34 - How stress impacts training and recovery29:50 - Optimizing training for busy lives and limited time32:24 - The role of intensity and volume in maintenance

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:⁠https://www.youtube.com/@Flowstate.runnersStrava:⁠https://www.strava.com/athletes/5629117?oq=adam⁠ (Adam)⁠https://www.strava.com/athletes/11103315⁠ (Luke)Contact:[email protected] In this episode, Luke shares personal training updates, insights on managing fatigue, deload strategies, and nutrition tips for endurance athletes. He discusses how to optimize training, avoid overtraining, and improve performance through smarter recovery and nutrition planning.00:00 Welcome Back and Personal Updates01:42 Training Journey and Cycling Insights09:52 Understanding Deloads and Recovery13:41 Addressing Common Training Questions27:15 Nutrition and Training Strategies

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:⁠https://www.youtube.com/@Flowstate.runnersStrava:⁠https://www.strava.com/athletes/5629117?oq=adam⁠ (Adam)⁠https://www.strava.com/athletes/11103315⁠ (Luke)Contact:[email protected] this solo episode, Luke dives into various topics related to endurance sports, training, and nutrition. He addresses listener questions, providing insights into zone two training, heart rate versus pace training, and the effectiveness of indoor cycling. Luke also shares personal experiences and advice on running techniques, fueling strategies, and the importance of cross-training.Introduction & Episode Overview (0:00 - 0:51)Zone Two Training: Is it Overrated? (1:19 - 5:11)Heart Rate vs. Pace/Power Training (5:11 - 9:00)Training Frequency: Making Gains with Limited Days (9:00 - 12:19)Running Techniques: Cadence and Heel Striking (12:19 - 19:02)The Role of Carbon-Plated Shoes (19:30 - 22:45)Easy Runs vs. Race Pace (22:45 - 25:36)Nutrition & Fueling: Gels vs. Real Food (26:06 - 28:30)Protein Timing for Endurance Athletes (28:30 - 30:23)Recovery: Rest Days vs. Recovery Sessions (30:23 - 35:14)Indoor vs. Outdoor Cycling (35:14 - 37:32)Cross-Training for Cyclists (37:32 - 40:26)Conclusion & Listener Engagement (40:26 - 41:22)

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:⁠https://www.youtube.com/@Flowstate.runnersStrava:⁠https://www.strava.com/athletes/5629117?oq=adam⁠ (Adam)⁠https://www.strava.com/athletes/11103315⁠ (Luke)Contact:[email protected] Luke and Adam as they discuss Harry Styles' new album, their favorite music, running experiences, and upcoming cycling events. This episode blends music insights with fitness updates and personal stories, perfect for enthusiasts of both music and endurance sports.00:00 Welcome Back and Personal Updates02:41 Harry Styles: The Music and the Marathon05:31 The Impact of Albums and Personal Favorites10:30 First Albums and Nostalgic Memories16:57 Running and Music: A Perfect Pairing22:42 Adam's Training and Health Updates23:47 Football and Fitness Updates26:18 Returning to Running and Training Structure28:23 The Joy of Spring Running31:12 Training Plans and Coaching Decisions33:37 Cycling Adventures and Challenges37:31 Saddle Sores and Recovery Strategies40:49 Exploring Group Rides and Competitive Cycling47:05 The Thrill of Cycling Competitions48:18 Spring Classics and Cycling Events52:38 Weekend Plans and Reflections

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:⁠https://www.youtube.com/@Flowstate.runnersStrava:⁠https://www.strava.com/athletes/5629117?oq=adam⁠ (Adam)⁠https://www.strava.com/athletes/11103315⁠ (Luke)Contact:[email protected] this episode, Adam shares insights on training, race preparation, and the controversial topic of performance-enhancing drugs. He discusses the benefits and considerations of carbon-plated shoes, mental strategies for race day, and his views on the Enhanced Games.00:00 Introduction and Overview06:34 Training Log and Weekly Summary16:52 Thoughts on the Enhanced Games24:51 Mental Preparation for Racing

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:https://www.youtube.com/@Flowstate.runnersStrava:https://www.strava.com/athletes/5629117?oq=adam (Adam)https://www.strava.com/athletes/11103315 (Luke)Contact:[email protected] this episode of Flowstate, hosts Luke and Adam delve into training fatigue, the impact of variety in training, cycling gear, and the realities of doping in endurance sports. They share personal experiences, insights on race performances, and thoughts on the culture surrounding athletic performance.

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:https://www.youtube.com/@Flowstate.runnersStrava:https://www.strava.com/athletes/5629117?oq=adam (Adam)https://www.strava.com/athletes/11103315 (Luke)Contact:[email protected] this episode of Flowstate, Luke and Adam celebrate their first anniversary while discussing the challenges of seasonal affective disorder, cycling adventures, and updates on their training routines. They delve into marathon training insights, debating the merits of distance versus speed in running, and share strategies for mental preparation leading up to races. The conversation wraps up with a lighthearted discussion about their favorite crisps, showcasing their camaraderie and humor.00:00 Celebrating One Year of Flow State05:14 Seasonal Affective Reflections10:26 Cycling Adventures and Group Dynamics15:13 Training Insights and Body Awareness22:31 Desire to Compete and Future Aspirations28:23 The Challenge of Speed vs. Distance30:42 The Joy of Running Events32:47 The Impact of Social Media on Running36:20 Marathon Training Insights45:25 Understanding Fatigue and Fitness in Training48:58 Crisps and Lighthearted Banter

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:https://www.youtube.com/@Flowstate.runnersStrava:https://www.strava.com/athletes/5629117?oq=adam (Adam)https://www.strava.com/athletes/11103315 (Luke)Contact:[email protected] this episode, Luke and Adam celebrate the 40th episode of Flowstate, discussing their morning routines, the importance of swimming, and their favorite sweets. They delve into the challenges of parenting while balancing training, share their experiences with cycling, and explore the influence of social media on running and injury awareness. The conversation highlights the responsibility of influencers in the fitness space and the psychological effects of social media on runners. They also recommend books and recap their training highlights for the week, looking ahead to future episodes.00:00 Celebrating Episode 40: A Milestone Moment02:54 Morning Routines: The Importance of Swimming and Caffeine05:54 Sweet Tooth Showdown: Ranking Favorite Treats 08:41 Parenting Realities: Balancing Life and Training 11:33 The Bike Journey: New Adventures and Challenges14:25 The Influence of Social Media on Running18:06 Injury Awareness: The Impact of Influencers 22:33 The Responsibility of Influencers in the Fitness Space26:11 The Psychological Effects of Social Media on Runners29:46 Finding Balance: Consuming Content Responsibly33:36 Book Recommendations: Insights from Steve Magness37:20 Training Recap: Weekly Highlights and Reflections40:57 Looking Ahead: Plans for the Weekend and Future Episodes

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:https://www.youtube.com/@Flowstate.runnersStrava:https://www.strava.com/athletes/5629117?oq=adam (Adam)https://www.strava.com/athletes/11103315 (Luke)Contact:[email protected] this episode, Luke and Adam reconnect after a hiatus, sharing personal updates including the birth of a new baby and experiences during the holiday season. They discuss their training routines, focusing on swimming and cycling, and the importance of technique in both sports. The conversation also touches on the challenges of balancing fitness with family life and the excitement of exploring new cycling adventures. As they wrap up, they share weekend plans and express gratitude to their listeners for their support.00:00 New Beginnings and Celebrations05:50 Training Updates: Swimming and Running20:47 Transitioning from Running to Cycling30:04 The Road to Cycling: A New Adventure 35:36 Exploring the Joy of Cycling41:19 The Gear and Essentials for Cycling46:35 Weekend Plans and Family Life

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordRohan’s 100k fundraiser! https://www.mycause.com.au/page/385454/rohans-100km-run-to-raise-funds-for-headspace-boYouTube:https://www.youtube.com/@Flowstate.runnersStrava:https://www.strava.com/athletes/5629117?oq=adam (Adam)https://www.strava.com/athletes/11103315 (Luke)Contact:[email protected] this episode of Flowstate, Luke shares personal updates about his injury and training adjustments as he transitions from running to cycling. He discusses the challenges of balancing family life with fitness goals, explores his experiences with cycling equipment, and emphasizes the importance of recovery techniques like sauna and ice baths. Luke reflects on the idea of getting fitter with age, encouraging listeners to pursue their fitness goals regardless of age.00:00 Introduction and Solo Episode Announcement04:52 Adjusting Training Regimen14:44 Future of Running and Cycling Considerations21:00 Training Schedule and Weekly Overview30:00 Exploring Recovery Techniques42:25 Getting Fitter with Age

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordRohan’s 100k fundraiser! ⁠https://www.mycause.com.au/page/385454/rohans-100km-run-to-raise-funds-for-headspace-bo⁠YouTube: https://www.youtube.com/@Flowstate.runners⁠Strava:⁠https://www.strava.com/athletes/5629117?oq=adam⁠ (Adam)⁠https://www.strava.com/athletes/11103315⁠ (Luke)Contact: [email protected] this episode of Flowstate, Luke and Adam discuss their training weeks, the importance of flexibility in workouts, and the role of music and podcasts in enhancing performance. They delve into swimming techniques, heart rate monitoring, and the significance of managing fatigue. The conversation also touches on the demands of professional sports, the benefits of training in heat, and their weekend plans, all while engaging with their listeners through Spotify Wrapped.00:00 Introduction and Episode Overview02:49 Training Flexibility and Personal Experiences05:36 Football and Podcast Engagement08:33 Spotify Wrapped and Listener Engagement11:22 Music and Cultural References14:04 Training Updates and Swimming Insights16:43 Heart Rate Monitoring and Training Techniques19:17 Swimming Technique vs. Fitness22:08 Balancing Training and Enjoyment28:35 Understanding Lactate Monitoring33:39 Perception of Effort in Training36:20 The Importance of Listening to Your Body42:34 The Intensity of Professional Sports46:02 Training Volume and Enjoyment50:21 Heat Training and Adaptation55:27 Wrapping Up and Weekend Plans

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordRohan’s 100k fundraiser! ⁠https://www.mycause.com.au/page/385454/rohans-100km-run-to-raise-funds-for-headspace-bo⁠YouTube:⁠https://www.youtube.com/@Flowstate.runners⁠Strava:⁠https://www.strava.com/athletes/5629117?oq=adam⁠ (Adam)⁠https://www.strava.com/athletes/11103315⁠ (Luke)Contact:[email protected] this episode of the Flowstate Podcast, Adam discusses his personal training journey, focusing on how to maintain motivation and balance during the holiday season. He shares insights on training through December, the importance of enjoyment in fitness, and strategies for navigating social events while staying active. Adam emphasizes that training should not be a punishment and offers practical tips for keeping a routine during the festive period, including the value of planning and creating anchor habits to maintain motivation.00:00 Introduction and Overview01:23 Training Recap and Personal Insights17:37Training Through December: Strategies and Tips31:37 Socializing and Training: Finding Balance36:46 Conclusion and Final Thoughts38:18 NEWCHAPTER

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordRohan’s 100k fundraiser! https://www.mycause.com.au/page/385454/rohans-100km-run-to-raise-funds-for-headspace-boYouTube:https://www.youtube.com/@Flowstate.runnersStrava:https://www.strava.com/athletes/5629117?oq=adam (Adam)https://www.strava.com/athletes/11103315 (Luke)Contact:[email protected] boys are reunited! Adam shares his experience with the continuous Lactate monitor, Luke gives an update on his injury and planned time away from running, and the duo cover strategies for managing injury and cross training.

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyford@TayloredhealthcareYouTube:https://www.youtube.com/@Flowstate.runnersStrava:https://www.strava.com/athletes/5629117?oq=adam (Adam)https://www.strava.com/athletes/11103315 (Luke)Contact:[email protected] this episode, Luke is joined by marathon runner, emergency Dr, and co-founder of Taylored Healthcare Solutions, Scott Taylor. The conversation delves into the intricacies of aerobic training, the significance of recovery, and Scott's experience training for - and racing - back to back marathons. The pair share insights on how base training contributes to performance and reflect on the importance of strategy and post-race evaluations for future improvements. Lastly, Scott shares insight into preventative and performance healthcare.

Follow us on socialsInstagram:@[email protected]@Adamsmythcoaching@Action_twyfordYouTube:https://www.youtube.com/@Flowstate.runnersStrava:https://www.strava.com/athletes/5629117?oq=adam (Adam)https://www.strava.com/athletes/11103315 (Luke)Contact:[email protected] this episode of Flowstate, Adam interviews Paulo Ross, a radio host and first-time marathon runner who recently completed the Amsterdam Marathon in an impressive time of 2:51:23. The conversation explores Paulo's journey from a non-sporty youth to a dedicated athlete, his training philosophy, the challenges of balancing a busy lifestyle with marathon training, and the mental strategies that contributed to his successful race. They discuss the importance of pacing, recovery, and the joy of the training process, as well as Paulo's future aspirations in endurance sports.00:00 Introduction to the Flowstate Podcast03:15 Meet Paulo Ross: From Radio Host to Marathon Runner08:54 The Journey to Marathon Running13:07 Training Philosophy and Approach18:49 Managing Injuries and Health Concerns22:56 Nutrition and Recovery Strategies26:59 The Role of Mental Resilience in Training32:34 Conclusion and Reflections on the Marathon Experience32:58 The Sauna Experience and Endurance Training35:31 Managing Stress and Its Impact on Running36:39 Breakthrough Moments in Marathon Training40:09 The Amsterdam Marathon Experience42:08 Post-Race Reflections and the Marathon Blues43:54 Executing the Perfect Marathon53:00 Future Goals and Embracing Enjoyment in Training

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:https://www.youtube.com/@Flowstate.runnersStrava:https://www.strava.com/athletes/5629117?oq=adam (Adam)https://www.strava.com/athletes/11103315 (Luke)Contact:[email protected] this solo Q&A,, Luke discusses various topics related to running, training, and nutrition. He addresses listener questions, providing insights on easy runs, recovery weeks, mental endurance, and the importance of marathons. Luke emphasizes the significance of sleep and nutrition in recovery, shares his thoughts on caffeine use, and explores the concept of grit in athletes. He also reflects on personal experiences with running and offers recommendations for music and podcasts to enhance the running experience.00:00 Introduction and Apologies01:47 Q&A Session Begins02:16 Understanding Easy Runs07:27 Deload and Recovery Weeks11:14 Training Mental Endurance19:17 The Value of Running a Marathon23:06 Nutrition and Recovery Strategies31:10 Exploring Recovery Techniques33:34 Caffeine Management for Performance38:14 The Nature of Grit in Endurance Sports41:27 Healthy Comparisons in Athletics43:48 The Role of Wearables in Running46:59 Understanding VO2 Max and Its Relevance49:46 The Hardest Run: A Marathon Experience53:06 Music and Podcasts for Motivation57:48 Dream Guests for the Podcast

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:https://www.youtube.com/@Flowstate.runnersStrava:https://www.strava.com/athletes/5629117?oq=adam (Adam)https://www.strava.com/athletes/11103315 (Luke)Contact:[email protected] this episode, Luke and Adam discuss their personal health and training updates, reflecting on the importance of regular blood work and dietary considerations for athletes, particularly those on plant-based diets. They delve into the common issue of iron deficiency among endurance athletes and share insights on performance and recovery strategies. The conversation also touches on their training experiences, social activities, and upcoming events, concluding with well wishes for those participating in races.00:00 Introduction and Personal Updates02:26 Health Reflections and Blood Work05:26 Dietary Considerations for Endurance Athletes08:12 Iron Deficiency and Performance10:45 Training Insights and Future Goals13:36 Sports and Physical Activity Experiences31:02 The Challenges of Indoor Football31:53 Training Regimen and Recovery Strategies33:00 Reintroduction to Swimming: A New Challenge35:17 Breathing Techniques and Efficiency in Swimming37:30 Improving Swimming Technique and Reducing Drag39:57 Managing Injuries and Recovery in Sports41:37 Balancing Training and Social Activities45:02 Football Insights and Upcoming Matches49:13 Weekend Plans and Family Life53:37 Wishing Good Luck to Marathon Runners

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:⁠https://www.youtube.com/@Flowstate.runnersStrava:⁠https://www.strava.com/athletes/5629117?oq=adam⁠ (Adam)⁠https://www.strava.com/athletes/11103315⁠ (Luke)Contact:⁠[email protected]⁠In this episode, Luke and Adam discuss various aspects of marathon training and race preparation, focusing on personal updates, insights into the marathon season, and practical tips for race week. They emphasize the importance of maintaining consistency in training and nutrition, managing pre-race anxiety, and the logistics of traveling for races. The conversation also covers the significance of planning and preparation to ensure a smooth race day experience.00:00 Introduction and Personal Updates02:51 Marathon Season Insights and Tips11:55 Managing Race Week Anxiety26:06 Traveling for Races and Expo Strategies33:54 Pre-Race Preparation and Mindset36:49 Navigating Race Day Nerves and Sleep Strategies39:44 Expo Do's and Don'ts42:22 Creating a Comfortable Sleep Environment44:09 Final Race Day Logistics and Strategies48:46 Warm-Up and Race Strategy Insights01:03:17 NEWCHAPTER

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:https://www.youtube.com/@Flowstate.runnersStrava:https://www.strava.com/athletes/5629117?oq=adam (Adam)https://www.strava.com/athletes/11103315 (Luke)Contact:[email protected] this episode, Luke and Adam discuss various topics ranging from health trends and seasonal illnesses to the recent event featuring McKeever Sports and Team Ireland. They share insights from athletes, delve into the geopolitical context of Northern Ireland, and explore personal training experiences. The conversation also touches on the ethics of performance-enhancing drugs in sports, the significance of warm-up routines, and the personal reflections on tattoos. The episode wraps up with future training plans and reflections on the importance of autonomy in athletic training.00:00 Introduction and Episode Reflection02:47 Health Trends and Seasonal Illnesses05:29 McKeever Sports Event and Team Ireland Partnership10:48 Insights from Olympians and Sports Personalities16:06 Geopolitical Context of Northern Ireland and Business18:48 Training Regimens and Running Insights30:01 Training Sessions and Progression35:15 Tattoo and Training Adjustments46:51 Doping in Sports: A Controversial Discussion57:52 Weekly Training Recap and Future Plans

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:https://www.youtube.com/@Flowstate.runnersStrava:https://www.strava.com/athletes/5629117?oq=adam (Adam)https://www.strava.com/athletes/11103315 (Luke)Contact:[email protected] this episode, Luke and Adam discuss their recent week of training, including a surprise trip to the Belfast Half Marathon, while sharing insights on fitness, mindset, and community engagement. They touch on the importance of injury management, the joy of participating in running events, and the significance of maintaining a balance between training and recovery. The conversation also delves into personal reflections on tattoos and the impact of cycling on running performance, all while engaging with listeners and celebrating their achievements.00:00 Welcome and Weather Check02:55 Training and Running Updates05:34 Belfast Half Marathon Experience08:21 Mindset Shift in Running10:54 Post-Race Reflections and Celebrations13:43 Football Highlights and Listener Engagement21:11 Training Progress and Heart Rate Management25:14 Community Engagement and Social Runs27:27 Balancing Fitness and Football Training30:13 Long-Term Fitness Adaptations32:19 Importance of Strides and Injury Prevention34:07 Upper Body Training and Weight Management36:50 Cycling Comfort and Chamois Cream41:54 Running Recovery and Pain Management44:02 High-Intensity Training Insights46:25 Long Run Reflections and Injury Management48:17 Weekly Training Overview and Fatigue Management50:26 Heart Rate and Fitness Progression51:31 Exploring Triathlon and Swimming Challenges52:43 Sauna Benefits and Recovery Techniques56:05 Casual Conversations on Activity Levels58:13 Football League Updates and Team Performance58:24 Tattoo Experiences and Personal Expression

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:https://www.youtube.com/@Flowstate.runnersStrava:https://www.strava.com/athletes/5629117?oq=adam (Adam)https://www.strava.com/athletes/11103315 (Luke)Contact:[email protected] this episode of Flowstate, hosts Luke and Adam reconnect after a brief hiatus, sharing personal updates and discussing the changing seasons. They delve into their training routines, including running and cross-training, and explore the benefits of swimming. The conversation shifts to football, where Adam shares insights from his recent matches and training experiences, including a notable performance that earned him player of the match. They also discuss the dynamics of team selection and the impact of new signings on squad balance. The episode wraps up with weekend plans and reflections on family time.00:00 Reconnecting and Catching Up05:37 Training Updates and Running Progress12:45 Exploring Swimming and Conditioning18:29 Football Training and Match Experiences29:03 Competitive Spirit and Team Dynamics30:55 The Joy of Playing Football32:48 Football Shirts: A Matter of Style36:23 The Evolution of Football Kits40:02 Striker Conundrums and Team Balance49:15 Weekend Plans and Family Time

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:https://www.youtube.com/@Flowstate.runnersStrava:https://www.strava.com/athletes/5629117?oq=adam (Adam)https://www.strava.com/athletes/11103315 (Luke)Contact:[email protected] this episode, Luke reflects on his journey of adapting to injuries and transitioning from running to cycling. He discusses the challenges of managing his training while dealing with ongoing heel pain, the importance of quality training sessions, and the mental health aspects of coping with injuries. Luke shares insights on his weekly training structure, the benefits of group training on Zwift, and his future fitness goals. He emphasizes the need for alternative outlets during recovery and the joy of maintaining fitness without the pressure of racing.00:00 Introduction and Solo Episode Reflection02:48 Injury Management and Running Challenges05:49 Transitioning to Cycling and Training Adjustments08:15 Weekly Training Structure and Heart Rate Monitoring11:25 Injury Prevention and Recovery Strategies14:05 Exploring Cycling vs. Running Performance16:42 Future Plans and Maintaining Fitness19:21 Conclusion and Final Thoughts

Follow us on socialsInstagram:@[email protected]@Adamsmythcoaching@Action_twyfordYouTube:https://www.youtube.com/@Flowstate.runnersStrava:https://www.strava.com/athletes/5629117?oq=adam (Adam)https://www.strava.com/athletes/11103315 (Luke)Contact:[email protected] this episode of Flowstate, Adam is joined by Frank, a physiotherapist with a unique journey from finance to sports therapy. They discuss Frank's background, his transition into physiotherapy, and the importance of curiosity and hard work in achieving personal goals. The conversation also touches on the significance of individualized training, the joy of running, and the role of physiotherapy in sports. Frank shares insights on balancing strength and endurance training, the importance of prehab, and his aspirations in running and physiotherapy.00:00 Introduction to Frank the Physio02:22 Frank's Journey into Physiotherapy09:42 The Importance of Following Your Passion13:06 Current Professional Landscape and Learning18:44 Sporting Background and Transition to Running25:07 Future Aspirations in Running27:21 The Pursuit of Longevity in Running30:20 Finding Joy in the Journey33:00 Taking a Break from Racing35:47 Returning to Football: A New Chapter38:15 Strength and Conditioning for Football48:19 Individualized Training Approaches

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:https://www.youtube.com/@Flowstate.runnersStrava:https://www.strava.com/athletes/5629117?oq=adam (Adam)https://www.strava.com/athletes/11103315 (Luke)Contact:[email protected] this episode, Luke and Adam discuss their recent training experiences, including the challenges of running and cycling due to injuries. They explore the benefits of using Zwift for indoor cycling, share personal stories about running shoes, and reflect on football training and recovery. The conversation also touches on the importance of physiotherapy, community engagement, and celebrating personal milestones, all while maintaining a light-hearted and entertaining tone.Chapters00:00 Introduction and Personal Updates02:53 Weather and Its Impact on Training05:36 Exploring Zwift and Cycling Experiences08:27 Training Adjustments and Injury Management11:04 Running Shoes and Performance Insights13:31 Memorable Race Experiences and Achievements16:14 Tommy Hughes: An Inspirational Athlete18:57 Strava and the Cycling Community21:36 Football Training and Recovery Strategies35:02 Weekend Adventures and Fitness Goals37:52 Training Regimen and Recovery Techniques44:58 Physiotherapy Insights and Injury Prevention50:13 Social Life and Personal Milestones53:59 Football Talk: Team Dynamics and Rivalries01:02:55 Reflections on Running and Community Engagement

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:https://www.youtube.com/@Flowstate.runnersStrava:https://www.strava.com/athletes/5629117?oq=adam (Adam)https://www.strava.com/athletes/11103315 (Luke)Contact:[email protected] this episode, Luke and Adam discuss their recent training experiences, weather updates, and the importance of enjoying the process of running. They reflect on their training decisions, the impact of weather on their routines, and the significance of feeling athletic beyond just running. The conversation also touches on the balance between structured training and intuitive workouts, emphasising the importance of listening to one's body.00:00 Introduction and Weather Updates06:05 Training Updates and Transitioning to Football09:29 Training Regimen and Recovery Strategies21:32 Exploring the Runner's High and Enjoyment in Training29:57 Training Reflections and Fitness Insights36:35 Adapting Training Plans and Injury Management42:24 Exploring Indoor Cycling and Zwift Experience47:57 Balancing Running and Cross-Training56:14 Concluding Thoughts and Future Plans

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:https://www.youtube.com/@Flowstate.runnersStrava:https://www.strava.com/athletes/5629117?oq=adam (Adam)https://www.strava.com/athletes/11103315 (Luke)Contact:[email protected] this episode, Luke and Adam recap a week of training and personal anecdote, including a trip to Prague, the challenges of returning from injury, and plans moving forward. They explore the idea of training without the pressure of racing, the importance of taking breaks, and how to navigate injuries. The conversation also touches on football, with updates on their favorite teams and weekend plans, ultimately emphasizing the joy of fitness and the need for balance in life.00:00 Introduction and Reflections on Previous Episode02:50 Travel Experiences in Prague05:26 Training and Mental Health in Running07:56 Deciding to Take a Break from Racing10:42 The Importance of Training Without Racing13:12 The Pressure of Racing and Social Media16:09 Finding Joy in Running Beyond Competitions19:00 The Balance Between Running and Other Interests21:55 Conclusion and Future Perspectives28:57 Navigating Change in Training and Fitness31:08 Exploring New Avenues: Football and Fitness37:02 Injury Management and Cross-Training Strategies44:52 Finding Joy in Fitness Beyond Structure46:57 Weekend Plans and Football Anticipation

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:https://www.youtube.com/@Flowstate.runnersStrava:https://www.strava.com/athletes/5629117?oq=adam (Adam)https://www.strava.com/athletes/11103315 (Luke)Contact:[email protected] this episode, Luke and Adam reconnect after a brief hiatus, sharing personal updates about their lives, including family celebrations and injury struggles. They discuss the importance of finding balance in running and fitness, exploring new paths like cycling, and the mental health benefits of staying active. The conversation emphasizes the need to keep perspective on running as a hobby rather than a source of stress, and they reflect on their weekend plans and future goals.00:00 Reconnecting and Catching Up02:38 Weather and Its Impact on Mood05:23 Family Milestones and Celebrations08:07 Injury and Acceptance in Running10:51 Finding Perspective in Running13:38 The Importance of Enjoyment in Running16:46 Considering a Break from Competition19:13 Training Updates and Reflections21:50 Shoe Choices and Comfort24:48 Final Thoughts and Future Plans35:23 Finding the Right Shoes36:55 Embracing Aging and Self-Care38:31 The Importance of Skin Care39:42 Yoga: A Path to Wellness42:05 The Laughter in Yoga45:17 Running Without Pressure46:39 Exploring Cycling as an Alternative49:06 Weekend Plans and Adventures55:10 The Joy of Indoor Cycling57:52 It's Just Running

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:https://www.youtube.com/@Flowstate.runnersStrava:https://www.strava.com/athletes/5629117?oq=adam (Adam)https://www.strava.com/athletes/11103315 (Luke)Contact:[email protected] this episode of Flowstate, Adam reflects on his week of training, emphasising the importance of self-awareness, nutrition, and the right gear. He discusses the significance of listening to one's body, especially when feeling fatigued, and shares insights on managing training expectations as marathon season approaches. The conversation also touches on the differences between training and racing, the importance of patience in training, and answers listener questions about running shoes, race jitters, and common mistakes new runners make. Chapters00:00 Introduction and Solo Podcast Experience 01:32 Weekly Training Recap03:53 Self-Awareness in Training05:21 Long Run Insights and Nutrition08:49 Shoes and Gear Selection10:44 Building Base Mileage and Coaching13:03 Race Strategy and Adjustments15:55 Reflections on Race Day Decisions18:47 Training Philosophy and Patience22:00 Understanding Training vs. Racing28:39 Final Thoughts on Intensity and Training29:10 Understanding Training Purpose and Physiological Development 34:05 Training Philosophy: Trusting the Process39:49Nutrition and Fueling for Runners42:15 Testing and Thresholds: Lactate vs. VO2 Max51:02 Dealing with Pre-Race Jitters55:14 Common Mistakes New Runners Make57:15 New Chapter

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:https://www.youtube.com/@Flowstate.runnersStrava:https://www.strava.com/athletes/5629117?oq=adam (Adam)https://www.strava.com/athletes/11103315 (Luke)Contact:[email protected] this episode, Luke and Adam reunite! The boys discuss their recent training, including Adam’s holiday schedule, community engagement through social runs, training for upcoming races, and the mental challenges that come with the sport. They share updates on injuries, holiday running, and motivation. The conversation also touches on the significance of proper footwear and their interests outside of running, such as cycling. As they wrap up, they reflect on their future plans and the ongoing journey of their running careers. 00:00 Reunion and Reflections02:53 Community Engagement through Running05:23 Training for Upcoming Marathons08:21 The Psychology of Time and Motivation10:57 Accidents and Injuries in Running13:50 Cultural Insights and Lighthearted Banter18:24 Adapting to Running on Holiday22:16 Managing Fatigue and Recovery29:22 Preparing for Upcoming Races32:52 Finding the Right Running Shoes41:56 The Impact of Racing on Training44:49 Experiencing Peak Fitness46:56 Managing Injuries and Recovery49:30 The Mental Game of Running54:04 Finding the Right Footwear56:13 Balancing Training and Health58:10 Weekend Training Plans

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:https://www.youtube.com/@Flowstate.runnersStrava:https://www.strava.com/athletes/5629117?oq=adam (Adam)https://www.strava.com/athletes/11103315 (Luke)Contact:[email protected] this episode, Luke shares his recap of the Run Melbourne Half Marathon, discussing his training up until the race, race day preparation, nutrition strategies, and reflections on the race itself. Chapters00:00 Introduction and Flowstate update06:33 Pre-Race Preparation and Tapering14:27 Race Day Routine and Mental Preparation21:12 Race Start and Group Dynamics24:41 Race Day Strategy and Preparation30:24 Pacing and Performance Insights36:02 The Final Stretch and Race Experience41:24 Post-Race Reflections and Future Goals

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:https://www.youtube.com/@Flowstate.runnersStrava:https://www.strava.com/athletes/5629117?oq=adam (Adam)https://www.strava.com/athletes/11103315 (Luke)Contact:[email protected] this solo episode, Luke gives an update on his recent training on the road to the Run Melbourne half marathon, covering everything from injury recovery, training strategies, and preparations for the race. Luke covers the importance of listening to one's body, the role of nutrition in performance, and the mindset needed to enjoy racing. Luke also discusses his race day strategies, including pacing and nutrition plans, while reflecting on the lessons learned over the past year of training and racing.00:00 Introduction to Solo Episodes02:37 Training Recap and Injury Management05:45 Rehabilitation and Recovery Strategies08:24 Training Adjustments and Race Preparation11:09 Nutrition and Performance Challenges14:01 Dealing with Illness and Its Impact on Training16:36 Recent Training Improvements and Insights19:19 Final Thoughts and Looking Ahead26:24 Navigating Injury and Training Adjustments28:09 Mindset Shift: From Pressure to Enjoyment in Racing31:40 Race Week Preparation: Nutrition and Strategy38:22 Race Day Logistics: Timing and Fueling Strategy43:22 Pacing and Flexibility: Adapting During the Race46:33 Supplements and Recovery: Optimizing Performance

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:https://www.youtube.com/@Flowstate.runnersStrava:https://www.strava.com/athletes/5629117?oq=adam (Adam)https://www.strava.com/athletes/11103315 (Luke)Contact:[email protected] this episode, Luke and Adam return after a brief hiatus, sharing updates on their health and recent races. They dive into a Q&A session, addressing topics such as building aerobic capacity, avoiding burnout in endurance races, and their favorite kitchen condiments. The conversation shifts to recovery and training updates, discussing the importance of mileage and nutrition. They also explore the benefits of shoe rotation for runners and wrap up with some fun questions, including a humorous take on love and friendship.00:00 Return from Sickness and Race Updates11:56 Q&A Session Introduction12:24 Building Aerobic Capacity22:40 Avoiding the Wall in Endurance Races29:24 Favorite Kitchen Condiments34:44 Post-Marathon Recovery Challenges41:05 Training Strategies for Aerobic Development54:48 Shoe Rotation and Recovery Tips58:14 Fun Questions and Lighthearted Banter01:08:44 New Chapter

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:https://www.youtube.com/@Flowstate.runnersStrava:https://www.strava.com/athletes/5629117?oq=adam (Adam)https://www.strava.com/athletes/11103315 (Luke)Contact:[email protected] this episode, Luke and Adam discuss various aspects of running, including weather conditions affecting training, personal updates on their running experiences, highlights from the Oslo Diamond League, and the evolving methodologies in training, particularly the debate between heart rate monitoring and lactate testing. They also touch on the importance of community in running and share insights from Adam's weekly training routine. The boys also discuss upcoming races and the challenges of managing injuries, particularly plantar fasciitis. They share insights on cultural differences in racing strategies, the importance of sleep for recovery, and their personal training updates. The conversation wraps up with plans for a Q&A in the next episode, inviting listeners to engage with their questions.00:00 Weather Check: Running and Training Conditions06:24 Running Updates: Personal Training Experiences11:58 Oslo Diamond League: Highlights and Insights18:02 Training Methodologies: Heart Rate vs. Lactate Testing30:42 Training Recap: Adam's Weekly Running Routine39:37 Pushing for Victory: The Race Ahead42:11 Training Updates: Progress and Challenges54:55 Injury Management: Overcoming Plantar Fasciitis01:00:00 Sleep Strategies: Enhancing Recovery01:09:14 Looking Ahead: Future Plans and Q&A

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:https://www.youtube.com/@Flowstate.runnersStrava:https://www.strava.com/athletes/5629117?oq=adam (Adam)https://www.strava.com/athletes/11103315 (Luke)Contact:[email protected] this episode, Luke and Adam discuss the unpredictable weather affecting their running routines, share personal updates, and delve into Adam's recent training experiences. They explore the importance of managing fatigue and the significance of conditions in marathon running, particularly with Adam's upcoming participation in the Dublin Marathon. The conversation also touches on the evolution of running shoes and the marketing strategies of various brands. Adam and Luke also discuss their upcoming race plans, personal milestones, and the challenges of injury recovery. Adam shares his excitement about participating in the Dublin Marathon and his plans for the Seville Marathon in 2026, while Luke updates on his injury status and the journey towards recovery. They delve into the causes of injuries, the importance of mental space in racing, and the benefits of cross-training during recovery. The boys finish by delving into various aspects of cycling, from the biomechanics of bike setup to performance metrics and the rituals surrounding cycling culture. They share personal experiences, discuss the significance of celebrating achievements in cycling, and even touch on the lighter side of male grooming rituals, particularly shaving legs.00:00 Weather Talk and Personal Updates07:51 Training Insights and Weekly Recap20:06 Fatigue Management and Marathon Plans24:18 Marathon Plans and Personal Milestones32:57 Injury Updates and Recovery Journey49:30 Understanding Injury Causes and Future Goals54:27 Biomechanics of Cycling57:52 Cycling Performance Metrics01:01:59 Celebrating Cycling Achievements01:03:34 The Ritual of Shaving Legs01:07:18 Weekend Plans and Reflections

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:https://www.youtube.com/@Flowstate.runnersStrava:https://www.strava.com/athletes/5629117?oq=adam (Adam)https://www.strava.com/athletes/11103315 (Luke)Contact:[email protected] this episode, Luke and Adam discuss their recent training experiences, the importance of adapting training schedules, and the psychological aspects of running. They share personal anecdotes about haircuts, weather, and running updates, emphasising the need for self-awareness in training decisions. The conversation also touches on injury management and recovery strategies, highlighting the significance of listening to one's body and understanding its signals for optimal performance. The boys also discuss the challenges of dealing with injuries, particularly in the context of running and cycling. They explore the recovery process, the importance of cross-training, and the financial implications of race entries. The conversation also touches on sports culture, particularly in relation to community and accessibility in athletics, and wraps up with their weekend plans and reflections on their respective sports.00:00 Introduction and Weather Chat05:31 Haircuts and Personal Grooming10:45 Training Updates and Running Progress15:01 Training Philosophy and Adaptation20:24 Understanding Self and Training Decisions25:00 Injury Insights and Recovery Strategies39:31 Injury Insights and Concerns44:01 Navigating the Recovery Process50:57 Cycling as a Cross-Training Alternative56:52 Race Entry Costs and Accessibility01:01:14 Weekend Plans and Sports Culture

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:https://www.youtube.com/@Flowstate.runnersStrava:https://www.strava.com/athletes/5629117?oq=adam (Adam)https://www.strava.com/athletes/11103315 (Luke)Contact:[email protected] this episode, Luke and Adam discuss various topics - including of course the weather - in their respective locations, Adam's recent success at Parkrun, and the transition in his training focus from marathon endurance to speed work. They explore the benefits of changing training environments, such as running on grass, and emphasise the importance of maintaining aerobic fitness while avoiding common pitfalls in post-marathon training. The boys also delve into the nuances of aerobic and anaerobic training, offering insights for both novice and experienced runners. They discuss the importance of time and intensity in training, provide practical advice for beginners, and share personal experiences with running shoes, emphasising the significance of finding the right fit. The dialogue also touches on the evolution of running shoes and their impact on performance, culminating in a light-hearted discussion about their favorite footwear.00:00 Weather Chat: A Global Perspective09:02 Parkrun Triumph: Community and Competition14:11 Training Transition: From Marathon to Speed Work27:09 Exploring New Training Methods: Grass Runs and Form34:49 The Importance of Aerobic Training: Avoiding Common Pitfalls35:18 Understanding Aerobic vs. Anaerobic Training38:47 Advice for Beginner Runners40:52 Building Aerobic Fitness for New Runners41:47 Training Structure and Progression46:51 Shoe Talk: Finding the Right Fit01:01:18 Favorite Running Shoes and Their Impact

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:⁠https://www.youtube.com/@Flowstate.runnersStrava:⁠https://www.strava.com/athletes/5629117?oq=adam⁠ (Adam)⁠https://www.strava.com/athletes/11103315⁠ (Luke)Contact:[email protected] this episode of Flowstate, the boys discuss their recent training experiences having returned from time off post-marathon. They delve into the dynamics of coaching, the differences between athletics clubs and run clubs, and the significance of individualised training programs. The conversation highlights the necessity of executing training plans effectively and the role of experience in coaching. Additionally, they stress the importance of easy runs for recovery and controlling training intensity to optimise performance. Adam and Luke also touch on the role of lactate in training, and how understanding these metrics can lead to better execution and recovery. The dialogue also covers their personal training experiences, insights into heart rate zones, and the significance of adjusting training intensity based on perceived effort.00:00 Introduction and Gratitude02:51 Training Recap: Post-Marathon Recovery06:09 Daily Training Decisions and Recovery Focus08:57 Coaching and Group Training Dynamics12:11 Individualisation in Training Programs15:01 The Importance of Execution in Training18:08 Athletics Clubs vs. Run Clubs20:53 The Role of Experience in Coaching23:56 The Importance of Easy Runs26:55 Controlling Training Intensity29:55 Conclusion and Future Insights37:52 Optimising Training with Technology41:06 Weekly Training Breakdown44:48 Heart Rate Insights and Training Adjustments52:37 Understanding Lactate and Training Effectiveness01:01:50 The Importance of Training Intensity and Recovery01:09:57 Weekend Plans and Reflections

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:https://www.youtube.com/@Flowstate.runnersStrava:https://www.strava.com/athletes/5629117?oq=adam (Adam)https://www.strava.com/athletes/11103315 (Luke)Contact:[email protected] this episode, Luke and Adam delve into the intricacies of marathon recovery, discussing the psychological and physiological aspects of the post-race period. They emphasise the importance of respecting the marathon distance, understanding heart rate data, and the role of nutrition. The conversation also touches on the significance of mental breaks, periodisation in training, and the common tendency among runners to underestimate their fatigue levels. The boys also discuss the importance of sustainable training, and the misconceptions surrounding pain tolerance in running, and self-awareness in training. The discussion finishes by touching on coaching philosophy and the holistic approach to training, highlighting the importance of enjoyment and understanding one's body in the training process.00:00 Introduction and Reflections on Recent Experiences03:11 The Importance of Recovery Post-Marathon06:05 Understanding Heart Rate and Recovery08:56 Respecting the Marathon and Nutrition Post-Race11:53 Mental Breaks and Periodization in Training15:01 Getting Back to Training After a Marathon18:00 The Psychology of Pain and Recovery21:09 Navigating Recovery and Personal Experiences35:11 Understanding Post-Marathon Recovery39:08 The Myth of Pain Tolerance in Running45:51 The Importance of Sustainable Training51:12 Goal Setting and Race Planning01:02:41 Coaching Philosophy and Training Structure

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:https://www.youtube.com/@Flowstate.runnersStrava:https://www.strava.com/athletes/5629117?oq=adam (Adam)https://www.strava.com/athletes/11103315 (Luke)Contact:[email protected] this episode, Luke and Adam reflect on their recent experiences at the London and Ballarat Marathons, discussing their recovery, travel challenges, and the excitement of race day. They share insights on race strategy, mental preparation, and the vibrant atmospheres, while also addressing the physical challenges they faced during the race. In this conversation, Adam shares his experience of London, detailing the emotional and physical challenges he faced during the race. He reflects on the joy of achieving a personal best, the camaraderie with fellow runners, and the importance of support from friends and family. The discussion also touches on the post-race feelings of exhaustion and elation, as well as the motivation to continue improving in future races. Luke also shares his experience at Ballarat, highlighting the importance of community support, mental strategies for endurance, and the emotional journey of crossing the finish line. He reflects on the physical challenges faced during the race and discusses his recovery process. The conversation also touches on future racing plans and the significance of enjoying the running journey.00:00 Post-Marathon Reflections03:09 Marathon Journey and Travel Drama05:59 Race Day Preparations09:08 The London Marathon Experience11:58 Race Strategy and Mental Preparation14:53 Navigating the Course and Crowd Energy18:04 Managing Physical Challenges21:13 Final Stretch and Race Conclusion25:21 The Marathon Journey Begins30:52 Post-Race Reflections and Emotions36:55 The Joy of Shared Experiences39:40 Preparing for the Next Challenge54:00 Community and Support in Racing55:27 Mental Strategies for Endurance56:50 Physical Challenges and Overcoming Doubt59:49 The Emotional Finish Line01:02:06 Post-Race Reflections and Recovery01:04:02 Future Racing Plans and Goals

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:https://www.youtube.com/@Flowstate.runnersStrava:https://www.strava.com/athletes/5629117?oq=adam (Adam)https://www.strava.com/athletes/11103315 (Luke)Contact:[email protected] this episode, Luke and Adam discuss their experiences leading up to the London and Ballarat marathons. Adam shares insights from his recent trip to Boston, including his training regimen and the unique atmosphere of the marathon weekend. They also delve into the impact of travel on race preparation, final tapering strategies, and the mental aspects of gearing up for a marathon. Luke shares his own training challenges and injury concerns, emphasising the importance of staying relaxed and focused as race day approaches. The boys finish by discussing their personal experiences leading up to their marathons, emphasising the importance of gratitude, perspective, and community in running. They share insights on managing pre-race anxiety, the significance of camaraderie among runners, and practical strategies for nutrition and hydration before and during the race. 00:00 Welcome Back and Marathon Excitement01:48 Adam's Boston Marathon Experience05:07 Training Insights from Boston09:08 Travel Impact on Race Preparation12:02 Final Preparations for London Marathon15:54 Luke's Training and Injury Concerns22:17 Tapering Strategies and Mental Readiness27:01 The Journey to Chill: Personal Growth and Perspective29:50 Gratitude in Racing: Embracing the Experience32:47 Camaraderie and Community in Marathon Running34:00 Pre-Race Rituals: Carb Loading and Nutrition Strategies40:02 Race Day Preparation: Fueling for Success46:00 Final Thoughts: Embracing the Marathon Experience

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:https://www.youtube.com/@Flowstate.runnersStrava:https://www.strava.com/athletes/5629117?oq=adam (Adam)https://www.strava.com/athletes/11103315 (Luke)Contact:[email protected] Viglione / The Movement Institute:@anthonyviglione_physio (Insta)@themovementinstitute_ (Insta)In this episode of Flowstate, Luke welcomes physiotherapist Anth Viglione from The Movement Institute to discuss the intersection of physiotherapy and running. Anth shares his journey into the field, emphasising the importance of understanding client relationships and the ongoing nature of rehabilitation. The conversation delves into common injuries faced by runners, effective prevention strategies, and the significance of proper warm-up and cool-down protocols. Listeners gain insights into how to integrate rehabilitation into their training and the importance of commitment to the recovery process. In this conversation, Anthony and Luke also discuss the critical aspects of nutrition, strength training, and recovery for runners. They emphasise the importance of individualized training approaches, the role of strength training in enhancing running performance, and the significance of proper recovery techniques. Chapters00:00 Introduction to the Podcast and Guest02:00 Anth's Journey into Physiotherapy06:07 Understanding Client Relationships in Physiotherapy10:49 The Importance of Ongoing Treatment and Rehabilitation19:00 Common Injuries in Runners and Prevention Strategies32:04 Warm-Up and Cool-Down Protocols for Runners34:25 Nutrition and Recovery for Runners36:20 The Role of Strength Training in Running39:31 Individualized Training Approaches40:12 Tailoring Gym Work for Runners44:02 Signs of Poor Recovery46:58 Effective Training Adjustments48:22 Running Technique and Mechanics52:44 Integrating Strength Training for Runners54:59 Upper Body Strength and Running Efficiency58:14 Quickfire Recovery Tools and Tips

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:https://www.youtube.com/@Flowstate.runnersStrava:https://www.strava.com/athletes/5629117?oq=adam (Adam)https://www.strava.com/athletes/11103315 (Luke)Contact:[email protected] this episode, Luke and Adam celebrate their 10th episode while discussing their marathon training experiences as they approach their respective races. Adam shares insights into his training regimen, tapering strategies, and the importance of listening to one's body. They delve into race day preparations, including fueling strategies and the significance of heart rate monitoring during a marathon. The conversation also touches on the impact of social media advice on runners and the need for skepticism when consuming information online. The boys also delve into the intricacies of marathon training, discussing the importance of managing the initial race pace, personal training updates, and the significance of running posture. They share insights from running literature, explore the impact of sleep routines on performance, and strategize for race day preparation. 00:00 Introduction and Milestones01:25 Training Updates and Marathon Preparation07:16 Marathon Experience and Tapering Strategies12:43 Race Day Insights and Fueling Strategies21:30 Heart Rate Monitoring and Race Execution30:08 Social Media Advice and Skepticism in Running33:43 The Marathon Experience: Managing the Race34:41 Training Updates: Personal Insights and Challenges40:20 Running Technique: The Importance of Posture44:05 Reading and Learning: Insights from Running Literature51:40 Sleep Patterns: The Impact of Routine on Performance56:43 Race Day Preparation: Strategies for Success01:01:21 Weekend Plans: Balancing Training and Leisure

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:https://www.youtube.com/@Flowstate.runnersStrava:https://www.strava.com/athletes/5629117?oq=adam (Adam)https://www.strava.com/athletes/11103315 (Luke)Contact:[email protected] this episode, Luke and Adam provide updates on their marathon training while discussing the impact of super shoes on performance, and sharing insights from the Dublin City Half Marathon. They reflect on their training strategies, the importance of recovery, and the mental aspects of running. The conversation emphasises the joy of running, community support, and the intrinsic motivation that drives them as athletes. In this conversation, Luke and Adam also delve into the intricacies of marathon training, discussing the importance of mental health, the joy of running beyond competition, and the significance of nutrition and fatigue management. They share personal experiences and insights on how to effectively taper before a race, the necessity of listening to one's body, and the strategies for maintaining fitness while managing stress.00:00 Introduction and Podcast Growth03:00 The Impact of Super Shoes on Performance06:04 Training Updates and Personal Reflections09:04 Dublin City Half Marathon Experience12:01 Race Strategy and Mental Resilience17:53 Post-Race Recovery and Nutrition23:56 Mindset and Motivation in Training30:07 The Joy of Running and Community35:02 The Joy of Running Beyond Competition39:46 Training Insights: Building Aerobic Base42:53 Long Runs and Nutrition Experimentation49:11 Managing Fatigue and Listening to Your Body55:17 Tapering Strategies for Marathon Success01:00:22 The Importance of Early Intervention in Training

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:https://www.youtube.com/@Flowstate.runnersStrava:https://www.strava.com/athletes/5629117?oq=adam (Adam)https://www.strava.com/athletes/11103315 (Luke)Contact:[email protected] this episode, Luke and Adam dive into listener questions covering a range of topics related to running, nutrition, and training strategies. They discuss the nuances of carb loading before races, the efficacy of stretching and warming up, the impact of running frequency and cross-training, and essential tips for first-time marathon runners. The conversation also touches on post-race vomiting issues, the benefits of carbon-plated shoes, and the use of sodium bicarbonate for endurance races. Throughout the episode, the boys also emphasise the importance of individualisation in training and nutrition, encouraging listeners to experiment and find what works best for them. Chapters00:00 Introduction and Listener Questions 01:05 Carb Loading Strategies for Races 07:18 Stretching Routines for Runners 13:00 Running Frequency and Cross-Training 16:06 First Marathon Tips for Newbies 19:00 Post-Race Vomiting Concerns 25:23 Benefits of Carbon-Plated Shoes 33:02 Sodium Bicarbonate Use in Endurance Racing 37:56 Exploring High-Performance Nutrition 40:48 Altitude Training: Benefits and Experiences47:03 Strength Training and Running: Best Practices50:31 Achieving Race Goals: Strategies for 5K and 10K56:38 Double Training Days: When and How to Use Them01:01:22 Rapid Fire Questions: Quick Insights and Tips

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:https://www.youtube.com/@Flowstate.runnersStrava:https://www.strava.com/athletes/5629117?oq=adam (Adam)https://www.strava.com/athletes/11103315 (Luke)Contact:[email protected] this episode, Luke and Adam dip into their training weeks with 5 weeks left to go until the Ballarat and London Marathons. They delve into various training techniques, including fartlek sessions and the Norwegian method, while emphasising the importance of recovery and hill training. The conversation also touches on personal experiences with running gear and the mental aspects of training. The boys also recap their experiences with various running shoes, particularly the Adidas Pro 4 and AlphaFly, while discussing their preferences and performance insights. They finish up by highlighting the importance of comfort during long runs, and share training strategies for marathon preparation, including nutrition and gel intake. Safety considerations for runners are also touched upon, along with recognition for recent race finishers.00:00 Introduction and Marathon Training Updates05:52 Fartlek Training Explained12:04 The Norwegian Method and Its Origins17:31 Recovery Signs and Strategies23:46 The Importance of Hills in Training30:09 Luke's Training Week Recap39:17 Shoe Preferences and Performance Insights42:10 Comparing Running Shoes: Pro 4 vs AlphaFly45:18 The Importance of Comfort in Long Runs48:39 Training Strategies for Marathon Preparation52:42 Gels and Nutrition: Training the Gut01:00:04 Safety Considerations for Runners01:07:16 Weekend Plans and Upcoming Races

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:https://www.youtube.com/@Flowstate.runnersStrava:https://www.strava.com/athletes/5629117?oq=adam (Adam)https://www.strava.com/athletes/11103315 (Luke)Contact:[email protected] this episode, Luke and Adam recap their recent races, including preparations, performance insights, and the psychological aspects of racing. They delve into the effects of adrenaline on race day, analyse the course conditions, and explore the benefits of running in packs. The conversation also touches on the importance of racing on feel and maintaining perspective in training and racing. Finally, they share some light-hearted moments about race attire and the vibe of race day. The boys also discuss the significance of race gear, particularly focusing on the importance of lightweight and comfortable clothing for optimal performance during races. They delve into the nuances of choosing the right shoes, sharing personal experiences with various models, including the Alphafly and Vaporfly. Luke recounts his recent 5K race experience, highlighting the challenges and triumphs he faced, and reflects on personal growth in his running journey. 00:00 Introduction and Race Preparations03:08 Race Recap and Performance Insights05:55 Race Day Experience and Adrenaline Effects08:58 Course Analysis and Race Conditions12:08 Running in Packs and Psychological Benefits15:00 Racing on Feel and Intuition17:53 Perspective on Racing and Training20:56 Attire and Race Day Vibes28:31 The Importance of Race Gear31:39 Choosing the Right Shoes for Racing37:57 Comfort vs. Performance in Running Shoes40:34 Luke's 5K Race Experience51:11 Reflections on Racing and Personal Growth54:05 Fashion and Function in Running Gear57:43 The Intersection of Style and Performance01:01:04 Choosing the Right Running Shoes01:06:34 Training Strategies for Marathon Preparation01:12:20 Weekend Plans and Community Engagement

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:https://www.youtube.com/@Flowstate.runnersStrava:https://www.strava.com/athletes/5629117?oq=adam (Adam)https://www.strava.com/athletes/11103315 (Luke)Contact:[email protected] this episode, Luke and Adam discuss their recent experiences in training, current injuries, and the importance of mental acceptance in running. They share insights on long run strategies for marathon training, the significance of coaching, and the evolving landscape of running shoes, particularly super shoes. The conversation goes on to cover the need for runners to find the right fit for their needs and to focus on training smart rather than pushing limits unnecessarily. The boys also delve into their experiences with various running shoes, discussing preferences, the importance of trying shoes on, and the nuances of shoe longevity. The discussion also touches on personal anecdotes, including weekend plans and memorable running experiences, creating a lighthearted yet informative atmosphere.00:00 Introduction and Gratitude03:04 Injury Update and Acceptance06:13 Training Insights and Experiences08:50 Long Run Strategies for Marathon Training12:07 The Importance of Coaching in Running14:59 Super Shoes: Finding the Right Fit18:04 The Evolution of Running Shoes20:57 Final Thoughts on Training and Racing33:56 Shoe Preferences and Experiences39:39 Understanding Shoe Lifespan and Retirement46:04 The Importance of Shoe Rotation54:31 Weekend Plans and Personal Stories

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:https://www.youtube.com/@Flowstate.runnersStrava:https://www.strava.com/athletes/5629117?oq=adam (Adam)https://www.strava.com/athletes/11103315 (Luke)Contact:[email protected] this episode, Luke and Adam discuss their marathon training journeys, including the impact of seasonal changes on their motivation, the importance of establishing a training routine, and the challenges of long runs in inclement weather. They share insights on race strategies, the benefits of treadmill training, and the significance of heart rate monitoring. The conversation also touches on the distinction between easy runs and recovery runs, emphasising the importance of daily habits for overall metabolic health. The boys also delve into the complex relationship between body image, self-worth, and nutrition, particularly in the context of sports and athletics. They share personal experiences of struggling with body image issues, the impact of social media on perceptions of health and fitness, and the journey towards achieving a healthier mindset around food and body image. The discussion ends on the importance of seeking professional help and the challenges of navigating societal pressures related to body image, especially for athletes.Chapters00:00 Introduction and Gratitude02:56 Training Updates and Seasonal Affective Disorder05:50 Workout Wednesday and Training Routine08:56 Long Runs and Weather Challenges11:50 Upcoming Races and Race Strategy14:48 Treadmill Training Insights18:01 Heart Rate and Perception of Effort20:58 Easy Runs vs. Recovery Runs24:05 Daily Habits and Metabolic Health32:04 Body Image and Self-Worth in Sports39:20 The Journey to Peace of Mind with Food46:16 Personal Experiences with Body Image and Nutrition54:51 The Impact of Social Media on Body Image01:01:34 Understanding Relative Energy Deficiency in Athletes