The Hill Pursuit Podcast

- Welcome into the Hill Pursuit Podcast! - Coaching and USAT L2 Update - Why I Quit "75 Hard" - Training and Race Season Schedule - Pittsburgh Marathon in ONE WEEK! - Expectations vs Reality - LIV's Promise Athletes - Donate Here! - Cancer Sucks - RUCK Cancer - Thank You! - Contact us on X, Facebook, LinkedIn, and Instagram @hillpursuit, and email at [email protected]

- Welcome into the Hill Pursuit Podcast! - Here is my presentation from my recent USAT Level 2 Coaching Certification - Full Athlete Description - Needs Analysis - SWOT Analysis - Coaching Philosophy - Unique Challenges - Annual Training Plan - Mesocycle - Microcycle - Daily Training Considerations - Make Training Fit Into Your Life, Not the Other Way Around! - Contact us on X, Facebook, LinkedIn, and Instagram @hillpursuit, and email at [email protected]

- Welcome into the Hill Pursuit Podcast! - Speaker Series with Andrew Repasky - Hectic, but work is good! - Who is "AR"? - Endurance Sport and COVID - 7 Step Process: How to Set a Goal  - PUT IT ALL OUT THERE...SET THE GOAL...DO IT - What drives you? - Andrew's favorite workout begain after we all went to bed - Toughest training moment = 1000m swim TT - Toughest racing moment = Rehobeth Marathon - Recent success!! - 17min MARATHON PR at Akron Marathon! - How does training prepare you for everyday life? - SET THE TONE - What's your WHY? - Lessons learned - LISTEN TO YOUR COACH!  - What's next?! 140.6??  - Contact andrew_repasky87 IG - Contact us on X, Facebook, LinkedIn, and Instagram @hillpursuit, and email at [email protected]

- Welcome into the Hill Pursuit Podcast! - Speaker Series with Dave Capitano - 2025 began with Chatty 70.3 in May - Cancelled swim?! Oh no...  - Oh we're doing this, and we're going to get great experience! - Directly into Ohio 70.3 - Tough swim, but strong and confident - BOOM, Chatty FULL in September! - Followed IMMEDIATELY by AZ FULL!  - Them boats were circling in AZ.. - IT IS WHAT IT IS! Keep swimming - Who is "Cap"? - Husband, Father, Grandfather - Competitive Bodybuilding journey - Competed in 15 shows at the age of 50, won 14 out of 15! - Turned Pro at 45 years old in Bodybuilding - Stepped on stage for the last time at the age of 55 - 2.5 years on the tattoo journey?!  - When facing mortality, what's on the bucket list?? - Perhaps we don't have much to offer in life except for our word - FOLLOW THROUGH - Be true to your word, it's part of your legacy - Still can't figure out what a REST day looks like - Understanding and balancing priorities - Dave competed in a bodybuilding show with ALL THREE of his sons!! INCREDIBLE - Mental toughness > Physical toughness - The mind wants to do things the body can't do anymore...how to cope - BIGGER, FASTER, STRONGER, isn't always possible - Difficulties in life stem from career, family, stress... - We CHOOSE to train!  - "I'm an Ironman. I can handle the boardroom." - What's next for Dave in 2026?! - When we meet in 2027, it'll be a heck of a story - Contact Linkedin Dave Capitano, Instagram dave_cap327 - Contact us on X, Facebook, LinkedIn, and Instagram @hillpursuit, and email at [email protected]

- Welcome into the Hill Pursuit Podcast! - Speaker Series with Tyler Thomas; Silver All-World Athlete - Catching up a bit - After the Marines, said "I'll never run another day in my life" - Been in triathlon roughly 6-7 years - Went from first Sprint to Full Ironman Chattanooga within 1 year! - What's the biggest difference with the training?  - What are your biggest sacrifices now that you're a parent who still has performance goals? - How much sleep is enough - Kids see their parents making sacrifices, look up to us as role models - 2025 started with a phone call - Oly, Mich 70.3, Cali 140.6, NYC? - Family adversity prior to Michigan 70.3 - Ankle roll within 3 seconds of the Michigan start!! - sub-5 hour 70.3 - How important is the mental game? - Family adversity prior to Cali 140.6 - First time ever completely SOLO for a big race - Race Day is PAY DAY!! - You simply WON'T believe the adversity experienced during Cali 140.6 - STILL a PR!! - What happened with NYC? - 2026 Plans - Practice like you play - Flexibility and Mobility can completely change the game for many people - email: [email protected] - Contact us on X, Facebook, LinkedIn, and Instagram @hillpursuit, and email at [email protected]

- Welcome into the Hill Pursuit Podcast! - Speaker Series with Kate Holley! - THE IRONMAN BRACELET IS STILL ON!! - Recapping PGH Marathon, Happy Valley 70.3, and Chatty 140.6 - IS OPEN MARATHON HARDER THAN A 70.3?? - Who is KRAZY KATE?! - Victorymultisport Athlete for 5 years - 5 years in the making...FULL IRONMAN! How crazy is that, truly?! - Rare blood condition that can inhibit some performance - IF YOU CAN'T SEE IT, YOU CAN'T BE IT!! - What drives you? - Nothing is "off the table" ... be an example!  - Biggest Weakness? - Toughest training moment recently? - What's your WHY? - Can you find something you CAN'T do?? - Felt like this was HER TIME - 4.5 mile swim in Key West - Lessons learned. Think about REAL FOOD! Approach training like it's Race Day - What's next for Kate?! - Contact @krazyk627 on IG - Contact us on X, Facebook, LinkedIn, and Instagram @hillpursuit, and email at [email protected]

- Welcome into the Hill Pursuit Podcast! - Speaker Series with Ken Rogers - Catching up with Ken - Family Vibes During Goruck Selection - Who is Ken Rogers? - What truly is the Goruck Selection? 48 hour endurance event - What's your WHY? - What will be different the next time around? - Ken highlights his average weekly training intensity, volume, and more - Training for LIFE - Memorable Fitness Pursuits - Biggest Mistake and Lessons Learned - What's next for Ken? - progressivestrengthproject - [email protected] - Contact us on X, Facebook, LinkedIn, and Instagram @hillpursuit, and email at [email protected]

- RUCK Cancer is TODAY!! - This is a LIV’s Promise takeover podcast, a THANK YOU to everyone involved! - *Click Sponsor Links Below* - Victory Multisport - GCXC - Hill Pursuit - Progressive Strength - Pro Bike and Run - LMNT - Val’s Aid Station - AmeriSeal - VOLUNTEERS - Photographers - Aid Stations (two on course!) - Check-in, t-shirts, bag check - Finish line setup - Rucksack filling - Police Officers - Parking - Packet Pickup - Post-Race Raffle - On-course Navigation - Cheer Stations and Signs - And much MUCH more! - Special thanks to my wife, Morgan - Family, Friends - All participants! Walkers, runners, joggers - Our donation goal is CLOSE to exceeding 2024! - From my family to yours, THANK YOU - Your contribution will go incredibly far - Check out the LIV’s Promise story and MORE right here livspromise.com - Contact us on X, Facebook, and Instagram @hillpursuit, @livspromise, and email at [email protected] and [email protected]  

- Welcome into the Hill Pursuit Podcast! - FIRST!! Check out the registration information for RUCK Cancer! Click the link below. - RUCK Cancer - Let’s “DIVE” right into this Ohio 70.3 Race Recap - Don’t be a “pouty pants” - Too many factors to count - Airbnb frustrations - Swim skin or Wetsuit…that is the question - Kayaks and volunteers are LIFESAVERS - Humble pie - All kinds of emotions…shame, embarrassment, anger, annoyed… - Not sure how to approach the bike or the run - Still working through things - Left a LOT out on the course - No chance to redeem this half-iron feeling until next season - Empathy - Be better EVERYWHERE! Athlete, coaching and more - Take away some positives when you can - Please reach out to me if you want to discuss more of this! - Contact us on X, Facebook, LinkedIn, and Instagram @hillpursuit, and email at [email protected]

- Welcome into the Hill Pursuit Podcast! - From PA to OHIO, let's chat all things OH70.3 - Race experience from 2022 and 2023 - BOTH years I finished in 5:58! Very different races - Long story short...aiming for a course PR first and foremost! - Is this swim challenging? I think so. But WHY? - Transitions are FAST at this race! - The bike has literally ZERO elevation (I don't care what Ironman's Athlete Guide tells you) - A flat bike course doesn't mean an easy bike course - Constant power output, lots of wind as well - NO shade on the run. Could get VERY hot! - Run is also quite flat, but very spectator friendly! - This is my A race. I expect to be FAST!  - Contact us on X, Facebook, LinkedIn, and Instagram @hillpursuit, and email at [email protected]

- Welcome into the 102nd Episode of the Hill Pursuit Podcast! - Happy 4th of July! - History of the race - What is the future of Happy Valley Pennsylvania 70.3?! - Swim Summary - T1 was NASTY - How did I do on the new race wheels?? - Didn’t crash this year! - Importance of family - My wife is the true Ironparent - I was THIS close to an incredible day - Small adjustments with nutrition - Can’t wait for Ohio 70.3! - Will the contract be renewed? I still have no idea!! - Contact us on X, Facebook, LinkedIn, and Instagram @hillpursuit, and email at [email protected]

- What is the future of Happy Valley 70.3?! - My own personal expectations - Crash in 2023, time to AVENGE the past!! - Fitness is decent right now - Newborn taking up a lot of time! And energy... - Keeping things in perspective - Athletes still have "A" goals...here's mine - The (brief) history of Happy Valley 70.3 - The good and the bad - Will the contract be renewed? - History and objective numbers from 2023 and 2024 races - Will the date change attract more Lake Placid 140.6 athletes? - My prediction - Contact us on X, Facebook, LinkedIn, and Instagram @hillpursuit, and email at [email protected]

WELCOME to the 100th Episode of the Hill Pursuit Podcast! This is a two-part episode!  FIRST...a look back at the history of the show SECOND...Pittsburgh Marathon Race Recap THANK YOU from the bottom of my heart for the 4+ years of support Triple Digits is kind of a big deal What kind of episode is MY favorite kind of episode??? Only ONE active listener in 3 different states...marketing team, get on it. Making an impact! Listen in for the details related to the COACHING INCENTIVE!! Contact me ASAP if interested! Listener Q&A episodes coming Speaker Series coming Purpose of the show remains the same...help people! Yinzer Marathon Recap! Good, not great Hot and Humid first 10ish miles, mistakes were made Details related to specifically HOW I paid for those mistakes Lessons Learned YOU CAN'T PR EVERY RACE Don't put all your eggs in the PR basket If you don't love the process...find a new sport. Because it's impossible to PR every time you toe the starting line Contact us on X, Facebook, LinkedIn, and Instagram @hillpursuit, and email at [email protected]  

WELCOME to the Hill Pursuit Podcast! Let’s run 26.2 miles! Or is it 26.4… Is there a PR on board? Recent training indication Race Strategy Positive Experiences vs Bad Experiences Chasing the “unicorn”? Smart? Mistakes Negative split Good luck to everyone racing! Contact us on X, Facebook, LinkedIn, and Instagram @hillpursuit, and email at [email protected]

WELCOME to the Hill Pursuit Podcast! Too many people to thank. Friends, Family, Pacers, Mentors…from the bottom of my heart, THANK YOU for the encouragement and support. This was the BEST race experience of my life! ANYONE can accomplish this. River Crossing. Wet feet. Muddy feet. Loop 1 Summary! Fast and dry, tons of fun. Loop 2 Summary! Stormy, muddy. Dress change, 90+ minutes of thunder/lightning/rain. Loop 3 Summary! Quicker than expected. Motivated to see family at the main aid station! Motivated to get my pacer with me for the last marathon! Longgggg aid station stop to say hi to family. WORTH IT. Loop 4 Summary! Still somewhat “quick” and feel good. Runners high?? Running as much as I could. Sticking with the plan. Loop 5 Summary! Mistakes were made. Need to hold on and continue moving forward. Narrowly escaped tree falling at 2am. Feet in pain for final 9ish miles. Mount DOOM! Small headlamp crisis. 21 hours to finish! Key takeaways. Will I do this again? Will I do MORE than this someday? Am I obsessed?? Listen in for answers to allllll the questions! Contact us on X, Facebook, LinkedIn, and Instagram @hillpursuit, and email at [email protected]

- WELCOME to the Hill Pursuit Podcast! - 2:30am wake up - 4am departure - 5am start time - TWO loops on the RR 100 trail - Dark, Snow, Wet, Mud, and MORE! - Pacing Strategy? - Finishing - Doubts - Left foot...Right foot - Thanks for listening! - Contact us on X, Facebook, LinkedIn, and Instagram @hillpursuit, and email at [email protected]

- WELCOME to the Hill Pursuit Podcast! - Are We Recording? - Bath Time Follies - Ken Update - 12-hour Ultra, prep for GoRuck Selection - Mental Challenge - Dealing with the Unknown - The Benefits of “A” Race Simulations - Not out for PR’s - Sleep Deprivation - 1% pass rate - Could you meet “the standard?” - What is a HYBRID athlete? - We love HYROX! Actually we know very little to comment - 1000 step ups for time…gross - Pullups are hard - Website is under construction - stay tuned! - Coach Ken - Progressive Strength Project - Contact us on X, Facebook, LinkedIn, and Instagram @hillpursuit, and email at [email protected]

- WELCOME to the Hill Pursuit Podcast!   - 20-Mile Spring Thaw Race Recap   - Props to GCXC Race Timing and Management   - Marathon Expectations   - Heavy Volume/Intensity Week   - Performance Expectations vs Reality   - Running on Tired Legs   - Rabid Raccoon 100k right around the corner!   - Website is under construction - stay tuned!   - Contact us on X, Facebook, LinkedIn, and Instagram @hillpursuit, and email at [email protected]

- WELCOME to the Hill Pursuit Podcast!   - Life Updates   - "Baby Prep"   - Recent Training Updates   - Rabid Raccoon 100k right around the corner!   - Coach/Athlete Relationship   - Fill your Coach in!   - Let your Coach know about stress   - Let your Coach know about your life   - Let your Coach know about fatigue   - Let your Coach know about sleep   - Let your Coach know about family   - Let your Coach know about work   - IT'S KIND OF LIKE YOU'RE DATING YOUR COACH!!!   - Website is under construction - stay tuned!   - Contact us on X, Facebook, LinkedIn, and Instagram @hillpursuit, and email at [email protected]

- WELCOME to the Hill Pursuit Podcast! - How's your off-season looking? - Don't eat the entire tray... - 8x30s max cycling effort - 2025 Race Plans - Girl? Boy?  - Can a 35 year old be an athlete?? Why not? - YOU ARE AN ATHLETE - eat like one. sleep like one. train like one. set goals like one. be disciplined like one...you are one. - How I feel about "one size fits all" programming - You are ONE of ONE - Obstacles in life and training: sickness, death, children, sleep, work stress, life stress, relationships...the list goes on and on - Get it done, experience it, learn from it, get BETTER - Just toe the start line! - You never know WHO you're impacting and WHEN you're impacting them...tell your story. The good, and the bad. - Donate to the "Family Blessings" outreach through Liv's Promise HERE! Include "family blessings" in the donation message. 100% goes directly to the outreach!   - Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! Hill Pursuit - Contact us on X, Facebook, and Instagram @hillpursuit, and email at [email protected] - LIV's Promise : Please click here to learn more and support! LIV's Promise

- RUCK Cancer is TODAY!! - This is a LIV’s Promise takeover podcast, a THANK YOU to everyone involved! - Victory Multisport - GCXC - Ameriseal - Pro Bike and Run - Project 1 Nutrition - Uncommon Peaks - Highland Construction - Vals Aid Station - Mike and Tony's - VOLUNTEERS - Photographers - Aid Stations (two on course!) - Check-in, t-shirts, bag check - Finish line setup - Rucksack filling - Police Officers - Parking - Packet Pickup - On-course Navigation - Cheer Stations and Signs - And much MUCH more! - Special thanks to my wife, Morgan - Family, Friends - All participants! Walkers, runners, joggers - We are CRUSHING our donation goal! - From my family to yours, THANK YOU - Your contribution will go incredibly far - Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! Hill Pursuit - Contact us on X, Facebook, and Instagram @hillpursuit, @livspromise, and email at [email protected], [email protected] - LIV's Promise : Please click here to learn more and support! LIV's Promise

- LAKE PLACID 140.6 Review - Register for RUCK Cancer TODAY! RUCK Cancer (runsignup.com) - It was an emotional day - Olivia is CANCER FREE!! - Swam VERY strong compared to recent race effort - Long Transitions - Ride was absolutely breathtaking - Ride the Keene descent before race day! I didn’t… - “I can’t wait to run a marathon” - Executed a calculated marathon - Small hiccup during the last 9 miles - Final kick - YOU ARE AN IRONMAN - You CAN still race to enjoy yourself when life throws you curveballs - “A Beautiful Distraction” - Celebrated FAMILY - "LIV's Tri Kit" - Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! Hill Pursuit - Contact us on X, Facebook, and Instagram @hillpursuit, and email at [email protected] - LIV's Promise : Please click here to learn more and support! LIV's Promise

- LAKE PLACID 140.6 Expectations - ELECTRIC Atmosphere here in Placid ***HILLPURSUIT $200 GIVEAWAY ON RACE DAY***   - Life Stress and the impact it has on training - In-depth Swim discussion pre and pos-practice swim - Timing expectations for all three disciplines - Comparison to previous 140.6 race 3 years ago in Maryland - With age (experience) comes WISDOM - Racing smart on race day to get the best performance on the day! - Thank you all for the support - Tracking in the IRONMAN app – search “Hayden Gerhart” ***HILLPURSUIT $200 GIVEAWAY ON RACE DAY*** - Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! Hill Pursuit - Contact us on X, Facebook, and Instagram @hillpursuit, and email at [email protected] - LIV's Promise : Please click here to learn more and support! LIV's Promise

- Sign up for the RUCK Cancer event virtually or in-person!! RUCK Cancer (runsignup.com)   - Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! Hill Pursuit - Contact us on X, Facebook, and Instagram @hillpursuit, and email at [email protected] - LIV's Promise : Please click here to learn more and support! LIV's Promise - Life Update - When is enough, enough? - Will it ever be enough? - Know your audience and your circle, respond accordingly - Lay the foundation, then BUILD IT, STRENGTHEN IN - Find your PURPOSE - Push the envelope - GROWTH - Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! Hill Pursuit - Contact us on X, Facebook, and Instagram @hillpursuit, and email at [email protected]

- Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! Hill Pursuit - Contact us on X, Facebook, and Instagram @hillpursuit, and email at [email protected] - Need HillPursuit ZOOT Gear?! Let me know!! - Eagleman 70.3 Recap with Ryan (6th OA, 2nd AG finish) - Swim - Bike - Run - Expectations vs Reality - Lessons Learned - Good and Bad - What’s next?! - Thanks to Ryan for joining the show! - Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! Hill Pursuit - Contact us on X, Facebook, and Instagram @hillpursuit, and email at [email protected]

- LIV's Promise : Please click here to learn more and support! LIV's Promise - Sign up for the RUCK Cancer event virtually or in-person!! RUCK Cancer (runsignup.com) - Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! Hill Pursuit - Contact us on X, Facebook, and Instagram @hillpursuit, and email at [email protected] - Need HillPursuit ZOOT Gear?! Let me know!! - Life Update - Olivia is happy and we have a huge week ahead, appreciate continued thoughts and prayers! - I PR'd my 10k time FOUR times in a row?! How on earth?? - Tempo sessions and Speed work were incredible leading up to marathon - Attempted to finish between 3:40-3:45 - Couldn't quite make it happen - Left hamstring/glute issues, but what does it mean moving forward?? - Why you need to strength train and how I'm modifying my own programming - Despite being disappointed at the finish line, I'm more pleased with my effort NOW - You need to gauge your performance off of one key metric - How is my PR 70.3 race NOT my best 70.3 race?? Does this even make sense?? - Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! Hill Pursuit - Contact us on X, Facebook, and Instagram @hillpursuit, and email at [email protected]

- LIV's Promise : Please click here to learn more and support! LIV's Promise - Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! Hill Pursuit - Contact us on X, Facebook, and Instagram @hillpursuit, and email at [email protected] - Need HillPursuit ZOOT Gear?! Let me know!! - Life Update... Cancer sucks... Things going well... Nonprofit - Ruck Cancer RUCK Cancer (runsignup.com) - THE 5 RUNS YOU MUST INCLUDE IN YOUR MARATHON PREP (or long-distance triathlon) - If you give 10 chefs the same ingredients, you'll still get 10 different pizzas #1 TEMPO RUN - at planned race pace or slightly faster #2 ANAEROBIC RUN - track workouts, shorter tempo interval sessions, sprinting, hills #3 BIG VOLUME MILEAGE RUN - accumulating large working mileage at faster pacing than race pace #4 TIMED RUN - aka "cruise" - learn to listen to your body without forcing distance or pace #5 MOST IMPORTANT RUN - Discipline required - If this is foreign to you, HIRE A COACH!!  - Don't simply GUESS at how you should be doing this on a weekly basis, or within a larger training block - Appreciate all the support - Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! Hill Pursuit - Contact us on X, Facebook, and Instagram @hillpursuit, and email at [email protected]

- Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! https://linktr.ee/hillpursuit - Contact us on X, Facebook, and Instagram @hillpursuit, and email at [email protected] - Nice power rack, Mitch! - Hunting recap - Ken is counting down the minutes to Dad Life - Squatober - Ruck Runs - You will never find Ken in a pool again - Swimming is fun, lane signups are not - OFFSEASON CHAT - Why your offseason needs to be strong - Some athletes do NOTHING, others are VERY BUSY in the offseason - In-season maintenance - Build, patience, PLAN - What should you do if you get bored? We have some solutions! - Prioritize lifting based on season and demand of other training - What is "training age" and why is it important? - Discipline matters - Should you be attempting back squat PRs while in a marathon prep? Or vice versa?  - Old Time Strength - Exercise is fun  - Humans need to be doing EVERYTHING - Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! https://linktr.ee/hillpursuit - Contact us on X, Facebook, and Instagram @hillpursuit, and email at [email protected]

– Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! https://linktr.ee/hillpursuit – Contact us on X, Facebook, and Instagram @hillpursuit, and email at [email protected] - Dad duty is ANY DAY for Ken! Good luck brother! - Merry Christmas and Happy New Year! - Holiday sickness struck us down...hard - New Years Resolutions...Good? Bad? Everything inbetween - Do NOT wait until tomorrow - By January 14, 40% of people fall off their goals - By February, nearly 90% of people fall off their goals - New Years fitness marketing is WILDDDDD!! - Lunk Alarm??? - Monday Never Comes - 90% of people will succeed - 90% of people will fail...do the math - You simply cannot undo 20-30 years of bad habits within a few months! - Try restructuring your "resolutions" so that you're creating healthy behaviors that are sustainable for the long haul - How you should re-think your resolutions (if you made any) - 1 potato chip = 10 pounds... - Can't outWORK a bad diet! Cliche, but true - Ken won't share any names, but GOOD LUCK! - Ken was bad at all sports except wrestling – Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! https://linktr.ee/hillpursuit – Contact us on X, Facebook, and Instagram @hillpursuit, and email at [email protected]  

– Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! https://linktr.ee/hillpursuit – Contact us on X, Facebook, and Instagram @hillpursuit, and email at [email protected] - Offseason Strength Programming Special is LIVE!! Limited slots, message immediately - Frigid 5-miler and meeting a TON of Victory family! - 4x4x48 ... lessons learned - 13.1 - summer training was INCREDIBLE!  - July...Ohhhh July... where to begin - PSU 70.3 - Hip Injury - Concussion - Ohio 70.3 - Family FIRST - #blessed - 3-day water fast....why?! - what's on deck for 2024?! - "A" races include Lake Placid 140.6 and Pittsburgh Marathon - "B" race includes Eagleman 70.3 - everything else is FUN WITH FRIENDS! - Have a very Happy New Year, best of luck in 2024!! – Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! https://linktr.ee/hillpursuit – Contact us on X, Facebook, and Instagram @hillpursuit, and email at [email protected]

– Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! https://linktr.ee/hillpursuit – Contact us on X, Facebook, and Instagram @hillpursuit, and email at [email protected] - Offseason Strength Programming Special is LIVE!! Limited slots, message immediately. - KEN IS AN IRONMAN!! - Complete REST night before felt...weird, but good! - Practice everything ahead of time, even sleep - front-loading carbs - Why a yellow school bus is "nostalgic" for Ken - Thanks for the pre-race chat, Andre! - Focus on breathing and sighting, that's it - T1 was slow, but structured - VERY efficient fueling on the bike  - Tiny mechanical issue on the bike, but taken care of quickly - How on earth did Ken ride 80+ miles without rear brakes???!!! - "This run is going to be easy." - FIRST issue on the run came at mile 25 - Finish time...SUB-12 HOURS!! - Will he do another? - Ken's 5 key takehome points as part of this experience - Congrats Ken! - progressivestrengthproject.com ; [email protected] – Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! https://linktr.ee/hillpursuit – Contact us on X, Facebook, and Instagram @hillpursuit, and email at [email protected]

– Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! https://linktr.ee/hillpursuit – Contact us on X, Facebook, and Instagram @hillpursuit, and email at [email protected] – Interested in Hill Pursuit ZOOT gear?! Reach out ASAP! - Offseason Strength Programming Special is LIVE!! Limited slots, message immediately. - 140.6 right around the corner for Ken in Cali! - Why does Ken train in the "worst case scenario?" - INTENSE swimming gains! - Mental game is where it needs to be - Gear is ready, bike is ready, nutrition is ready... - By the numbers, times, watts, pacing, etc... - "If you feel good, slow down. If you feel like crap, eat." - The importance of breaking the race into segments - Weather looks incredible - Truett Haines, new pullup record! Will Ken give it another go?! - Good luck, Ken! Find him in the Ironman Tracker; Ken Rogers - progressivestrengthproject.com ; [email protected] – Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! https://linktr.ee/hillpursuit – Contact us on X, Facebook, and Instagram @hillpursuit, and email at [email protected]

– Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! https://linktr.ee/hillpursuit – Contact us on X, Facebook, and Instagram @hillpursuit, and email at [email protected] – Hill Pursuit ZOOT STORE coming soon!! Stay tuned!! - Offseason Strength Programming Special coming VERY soon!! Message with questions if you're interested! - You need to prioritize SOMETHING; food, sleep, movement, training...what's right for you - First cold plunge of the year!! 57deg F - Motivation comes and goes...DISCIPLINE is entirely different - Sometimes your WHY frankly is not enough. This is where discipline makes the difference - Training doesn't need to be "all in" or "all out" - The way YOU get in what works for you will look different for everyone - STRUCTURE...ROUTINE...PRIORITY...CONSISTENCY...DISCIPLINE - progressivestrengthproject.com ; [email protected] – Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! https://linktr.ee/hillpursuit – Contact us on X, Facebook, and Instagram @hillpursuit, and email at [email protected]

– Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! https://linktr.ee/hillpursuit – Contact us on X, Facebook, and Instagram @hillpursuit, and email at [email protected] – Ken Update - 5-6 weeks out from 140.6 Sac! - What is Ken MOST excited about, and MOST fearful of in the upcoming race?! - MASSIVE VictoryMultisport Athlete shoutouts! Big congratulations! - ANYONE can DNF...ANYONE - GENDER REVEAL!! You already know - Sickness update ; 3 weeks OUT, yikes - Don't rush getting healthy, give it time - MMM brief summary - No more races in 2023, said no to the marathon. Why? - Hear about a current research study...low carb (Ketogenic) dietary intervention and cycling performance - low carb is NOT for everyone - Eat to FUEL - PLEASE reach out with specific questions, we're happy to help! - progressivestrengthproject.com ; [email protected] – Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! https://linktr.ee/hillpursuit – Contact us on X, Facebook, and Instagram @hillpursuit, and email at [email protected]

– Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! https://linktr.ee/hillpursuit – Contact us on Facebook and Instagram @hillpursuit, and email at [email protected] – Ken's Hawaii trip recap - Happy 30th birthday, Ken! - SPECIAL congratulations to Coach Kenny Rogers...welcome to the club! - After 9 training sessions, thanks to Coach Ken for hopping on the cast, big day - Shoutout to RICK from Ohio 70.3! Please reach out here or DM us, would love to connect! - Okay here's the recap, thanks for sticking with us! - Tons of family support - Tons of Victory Multisport crew support - 1 transition area, very smooth! - Made a mistake before the race even started! - A tough swim, but it was expected - Slaughtered the bike course - Started the run strong, gradually fell off - Much better race performance than Happy Valley! - Quite pleased with the day, a special day - Why is Ohio 70.3 special to me as it relates to Victory Multisport?? - Lake Placid 140.6 in 2024 - "Find someone to go FAR with you" - progressivestrengthproject.com – Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! https://linktr.ee/hillpursuit – Contact us on Facebook and Instagram @hillpursuit, and email at [email protected]

– Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! https://linktr.ee/hillpursuit – Contact us on Facebook and Instagram @hillpursuit, and email at [email protected] – 140.6 on the radar for Ken - New wheels and loving it! - Listen in to Coach Ken's swim mechanics revelation - USE THE SWIM BUOY - Ken ran away from a BEAR, for real - Happy Valley 70.3 Recap - Offroad T1...less than ideal - Bike hills at mile 28 and 40 - How bad were those hills? - Entire race plan changed in an instant - Slogged the run - Very proud finish, a different kind of PR - There is no such thing as an easy IRONMAN - Ken has a big head, literally it's XXL - progressivestrengthproject.com – Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! https://linktr.ee/hillpursuit – Contact us on Facebook and Instagram @hillpursuit, and email at [email protected]

- Check out the latest blog post for FULL notes on this EPISODE!! Blog – Hill Pursuit – hillpursuit.com – Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! https://linktr.ee/hillpursuit – Contact us on Facebook and Instagram @hillpursuit, and email at [email protected]  - Read the Athlete Guide! - Bike cutoff is 6 hours, not 5.5 hours - I do NOT know the water temperature! - The course is fast up to the first climb around mile 28 - First big climb is short, but steep - The big climb is almost 3 miles long, 900 feet of elevation, and nearly 20 minutes of effort - Calibrate your effort throughout this course and PREPARE for the big climbs! - University Drive is a sneaky little hill! Don't underestimate it - FULL NOTES on this course are in the latest blog, go check it out! Blog – Hill Pursuit – hillpursuit.com – Check out our COACHING, WEBSITE, STORE and YOUTUBE here!! https://linktr.ee/hillpursuit – Contact us on Facebook and Instagram @hillpursuit, and email at [email protected]   

– PSU Happy Valley 70.3 recon episode will be out VERY SOON!!  - Happy 30th birthday Ken! - Mitch has to slum it with the regulars at his local gym - Don't play the comparison game, know your source! - HELP people when you can - Ken discusses his Ironman training - Should we have guest speakers come on the show? - Mitch discusses long duration hunt programming - How can we simulate race experiences in training? - Riding hills...running hills...open water swimming, etc. - We aint swimming with sharks - Minor injury setbacks but we're still ripping – Contact us on Facebook and Instagram @hillpursuit, and email at [email protected]  – Check out our STORE, COACHING, WEBSITE, and YOUTUBE here!! https://linktr.ee/hillpursuit

– Life Update...Hayden = Dad x 3!! (and all girls...oh boy) - Ken is joining Team Victory Multisport! This time as an ATHLETE, attacking full distance Ironman California in October - Day 1 for Ken was brutal after 10 months of minimal running/cardio - Some common issues when starting to train for full-distance Ironman - 70.3 and 140.6 are NOT the same when it comes to training!! - You MUST get acclimated with increased training volume - Swimming is hard ... haha! - Shoutout to Brian Leek for nabbing a world's slot!! - Huge weekend recap for Victory Multisport Athletes!! Congrats to all athletes who raced! - THIS MIGHT BE THE MOST IMPORTANT DISCIPLINE IN TRIATHLON - Control what you can control. That's it. - 140.6'ers are CRAZY people - VMS team camp coming up! – Contact us on Facebook and Instagram @hillpursuit, and email at [email protected]  – Check out our STORE, COACHING, WEBSITE, and YOUTUBE here!! https://linktr.ee/hillpursuit

- 4x4x48 Challenge RECAP! - Mitch Rockin' HP Gear, check out the store! - Stick to the Program - Take your time in recovery - If you do anything long enough, you learn how to BATTLE through struggle - Always be disciplined and seek advice - HUGE Athlete shoutout to Andrew in the water! Longtime listener and incredible work ethic! - 4x4x48 ... 90% MENTAL?! - What I learned - Things I experienced - New definition of COMFORT - If the plane goes down, put YOUR oxygen mask on first – Contact us on Facebook and Instagram @hillpursuit, and email at [email protected] – Check out our STORE, COACHING, WEBSITE, and YOUTUBE here!! https://linktr.ee/hillpursuit

- What is the 4x4x48 Challenge?  - 4 miles every 4 hours over 48 hours - Sleep deprivation - What's the point? - What are MY limits? The brain and body operate on different scales - Find limits, then find new ones - This translates to LIFE! - Noone runs at 2am unless they're being chased - Do something hard, you don't want to have too many "what ifs" later in life - How I got into Ironman three years ago - We all have the same amount of time, don't waste your time! - Nutrition plan - It's okay to be a little crazy - Homemade Pizza >>> - Let's get it!! 48 miles here we go... – Contact us on Facebook and Instagram @hillpursuit, and email at [email protected] – Check out our STORE, COACHING, WEBSITE, and YOUTUBE here!! https://linktr.ee/hillpursuit

– Meet Coach Ashley from Case Specific Nutrition – Athletic Background - Dealing with Injuries - Unique introduction to Sport Nutrition – Own Personal Race Goals! Big ones – Building a Nutrition Plan TOGETHER – Expertise with diseased populations, Ironman athletes, and everyone inbetween – 1-on-1 Consults – Stay tuned for Nutrition Shorts from Ashley - [email protected] - @beaming_dietitian_ – Contact us on Facebook and Instagram @hillpursuit, and email at [email protected] – Check out our STORE, COACHING, WEBSITE, and YOUTUBE here!! https://linktr.ee/hillpursuit

- Kenny is feeling GOOD (still) - Should athletes worry about their body weight??? - Importance of PERFORMANCE vs WEIGHT - It's okay to gain weight during different sport seasons - Leave vs Fat Mass - HUGE congrats to Sky for FTP improvement! - Having Blind Faith - Kenny shares nutrition/performance client success stories - Athletes are built in the off-season - Cold-Water Immersion ... Bro-Science or Real Science?! - Sauna and Cold Plunge Benefits - Nutrition Short Clips are coming - Find Kenny at Progressive Strength Project on Socials - [email protected] – Contact us on Facebook and Instagram @hillpursuit, and email at [email protected] – Check out our STORE, COACHING, WEBSITE, and YOUTUBE here!! https://linktr.ee/hillpursuit

- NEW WEBSITE!! http://hillpursuit.com/ - Meet Coach Ken from Progressive Strength Project - Athletic Background - School of "wikipedia" and wrestling - "We can get away with a lot when we're young" - The importance of education and setting the right example - Personal injuries led to a passion to "show clients what I wish I knew" - Discover Ken's areas of expertise and services he provides - Beginner, Intermediate, and Advanced 1-on-1 Nutrition Coaching packages - Race Prep Strategies and Packages - Current fitness goal: Zercher clean 295lb - "Can you afford to feel tired?" - Contact us on Facebook and Instagram @hillpursuit, and email at [email protected] - Check out our STORE, COACHING, WEBSITE, and YOUTUBE here!! https://linktr.ee/hillpursuit

- NEW WEBSITE!! http://hillpursuit.com/ - Merry Christmas and Happy New Year - Dive right in...How'd it go for Ken's World Record Attempt?? - 3 days leading into the event - Carb Load - How to get in the right head space for a 24-hour attempt - Important milestones Ken hit along the way - Feeling good at 5,000 - Nervous System issues  - Did he do it?? Will he do it AGAIN?? - Ken successfully raised over $3,000 for Hope for the Warriors - "People need to experience this type of pain. Get in a dark place and LEARN about yourself. Go do something hard." - Contact us on Facebook and Instagram @hillpursuit, and email at [email protected] - Check out our STORE, COACHING, WEBSITE, and YOUTUBE here!! https://linktr.ee/hillpursuit  

- You do NOT want to miss this episode! - Ken Rogers from Progressive Strength Project joins the show to discuss his upcoming THIRD attempt at the Guinness Book of World Records number of pullups of 24 hours - About Ken's previous attempts, what's different this time around? - Ken's business is expanding. Good things happening with HillPursuit, good things happening with VictoryMultisport - 7 months of consistent training has gone into this third attempt, what's it look like? - Current record holder Brandon Tucker's strategy vs Ken's upcoming strategy - What does cross-training look like when you're attempting to do pullups for 24 consecutive hours? - Food/fuel is CRUCIAL when attempting something like this. Listen to Ken's fueling protocol. - Please DONATE to Hope for the Warriors! Link below. - https://support.hopeforthewarriors.org/fundraiser/4307511 - This will be Ken's FINAL attempt, you heard it here first! Life is getting busy and training for HOURS every day is no longer practical.  - Will Ken set the record on Saturday?? Abso-frickin-lutely. - Tune in on Saturday December 10, 10am EST when Ken begins his 24 hours of pullups - Check out the Hill Pursuit STORE!! Link below. - https://teamlocker.squadlocker.com/#/lockers/hill-pursuit-store - Contact us on Facebook, Youtube and Instagram @hillpursuit, and email at [email protected]

- Been a LONG time! - Life Updates - Victory Multisport and Hill Pursuit Athlete Shoutouts! - 5/3/1 Consistency - Adapt your training around your LIFE...and be OKAY with it - USA Triathlon Level 1 Coach - 3:59:59 was the goal...made it HAPPEN in 3:52:33!! - Marathon Prep is Ready to Go. Let us help YOU! - 140.6 is happening again... - New Website is HOURS from launching! - Contact us on Facebook, Youtube and Instagram @hillpursuit, and email at [email protected]

- WE ARE - Changes this hunting season - Victory Multisport!! - USA Triathlon!! - Mighty Moraine Man  - Akron Marathon taper, race strategy - 3:59:59 is the goal! - A strong mental game reduces stress - How far can adrenaline carry you in a marathon? - Papa Moyer puttin' in work! - New Website Coming Soon! - Contact us on Facebook and Instagram @hillpursuit, and email at [email protected]

- Brief personal update - MMA future for Mitch??? - Race Recap - 2:30AM wakeup call - No wetsuit!! - Very challenging swim against the current - Big improvement in T1 - Humbled on the bike - Aid Station Mistake! - Experience led to a solid performance on the run - Anything can happen on any day at any course - Proud! - Contact us on Facebook and Instagram @hillpursuit, and email at [email protected]

- Weighing in...is it important? - Excess and Depletion are always bad - Carb Load Commence! - Ohio 70.3 in a few short days - Swim Start = Jumping off a Ferry??? - Fast Transitions are Vital - Who cares about the weather?? - Control the controllables - Heat/Humidity will FORCE Athletes to monitor nutrition throughout the day - Be ready to make adjustments in real time - Check your Ego at the Door! - Race safe and happy! - Contact us on Facebook and Instagram @hillpursuit, and email at [email protected]