Eat Half, Walk Double

In this episode of Rise & Shine, we explore a challenge every endurance athlete faces but few talk about: psychological scar tissue.Using the story of a female ultra runner who experienced cramps and loss of control on a hot, rugged course, we dive into why the nervous system remembers moments of overwhelm as threat long after the race is over. You’ll learn why effort can feel heavier than it should, why your body may feel untrustworthy in familiar conditions, and how the mind sometimes hesitates even when fitness is there.More importantly, this episode gives you actionable strategies to rebuild trust in your body, including naming the threat, restoring agency, practicing controlled exposure, and creating new evidence in training. Whether you’re tackling a trail ultra, a marathon in the heat, or any challenging race, this episode will help you move past mental barriers and approach tough courses with confidence and self-trust.Want to learn about Ascend Human Performance Coaching? Visit us at www.ascendhumanperformancecoaching.com.

In sports, we often debate who’s the “greatest of all time.” But what if we focused instead on who inspires us the most? In this episode, I share my personal Mt. Rushmore of inspirational athletes—Terry Fox, Erik Weihenmayer, Alex Smith, and Chaunté Lowe—whose stories aren’t about trophies or records, but about persistence, resilience, and choosing to show up, even when the path is uncertain.These four athletes teach us that inspiration isn’t about admiration from afar—it’s about reflection, action, and how we navigate our own challenges. From Terry’s Marathon of Hope to Alex’s grueling recovery, Erik’s Everest triumph to Chaunté’s fight against cancer, their journeys offer lessons in courage, conviction, and consistency.Who belongs on your Mt. Rushmore of inspiration? Listen, reflect, and let these stories challenge the way you show up in your own life.Want to learn more about us? Visit www.ascendhumanperformancecoaching.com.

In this episode of Rise & Shine, Chris Dunn dives into performance supplements for endurance athletes. Building on the foundations of nutrition and recovery, we explore which supplements actually make a difference—and how to use them strategically.You’ll learn:How creatine supports energy, recovery, and mental clarityThe benefits of caffeine for focus, endurance, and perceived effortHow beta-alanine and electrolytes can help sustain high-intensity trainingA simple framework for choosing and using pre-workout wiselyThis episode isn’t about shortcuts—it’s about refining your performance, supporting your training, and understanding how small, intentional choices add up to meaningful results.To learn more about us, please visit www.ascendhumanperformancecoaching.com.

In this episode of Rise & Shine, we zoom out and focus on what often gets overlooked: the foundational habits and supplements that quietly support long-term performance.Before chasing marginal gains, we need a solid base. Training, sleep, stress management, and recovery form the foundation. Whole-food nutrition comes next. And only then do supplements earn their place—not as a shortcut, but as support.This is part one of a two-part series on supplementation for athletes. Today’s focus is the foundation: supplements that don’t promise instant performance boosts, but help support recovery, immune health, and consistency—the real drivers of progress over time.You’ll learn:How to think about supplements within a performance pyramidWhy a food-first approach always comes firstWhere performance greens can help fill micronutrient gapsHow EPA and DHA support recovery and inflammatory balanceWhy probiotics matter for immune resilience and training consistencyWhat supplements can do—and just as importantly, what they can’tIf you’re training hard, traveling often, or navigating busy seasons of life, smart supplementation can help keep you healthy enough to keep showing up.In the next episode, we’ll build on this foundation and break down performance supplements—what works, what doesn’t, and how to use them intelligently.Train smart. Recover well. And keep building the base.To learn more about the work we do with athletes, recreationalists, and business leaders visit us at www.ascendhumanperformancecoaching.com.

We’ve all heard it: burn the boats.No retreat. No backup plan. No quitting.It sounds tough. It sounds motivating. And for a while, it works.But what if real toughness isn’t built by removing choice—what if it’s built by having one?In this episode of Rise & Shine, we challenge one of the most ingrained myths in performance culture: that eliminating the option to quit automatically creates grit. Drawing from coaching experience, historical storytelling, and insights from Steve Magness’s Do Hard Things, we explore why blind persistence isn’t the same as true toughness.Real toughness isn’t compliance.It’s awareness.It’s agency.It’s judgment under stress.You’ll learn why giving yourself permission to stop—especially in uncomfortable moments—can actually increase your capacity to cope, decide, and continue with intention. We walk through a practical mental training exercise called “Give Yourself a Choice”, designed to help athletes navigate discomfort without being trapped by slogans or fear of failure.This episode invites you to rethink what strength really looks like in training, racing, and life—and to ask yourself a powerful question the next time things get hard:Did I keep going because I chose to… or because I felt like I wasn’t allowed to stop?To learn more about the work we're doing with athletes, recreationalists, and business leaders visit us at www.ascendhumanperformancecoaching.com.

Some days change everything.In this episode, I share the story of a moment that quietly rewrote my life—a familiar trail ride, a sudden fall, and the long recovery that followed. What began as a perfect summer morning turned into the most significant physical challenge I’ve faced, including a total shoulder repair and a months-long journey of healing.But this isn’t just a story about injury. It’s a reflection on resilience, patience, and learning how to stay present when progress feels slow and the road ahead is foggy. Recovery taught me that strength isn’t about pushing harder—it’s about showing up anyway. About winning the moment. About honoring the pace the process requires.Along the way, I found unexpected teachers: my wife’s steady love, a surgeon’s simple wisdom, and even my dogs, who reminded me that healing doesn’t happen in isolation.If you’ve ever felt sidelined, forced onto a detour, or frustrated by how long healing takes—physically or emotionally—this episode is for you. Because progress doesn’t always look like momentum. Sometimes, it looks like staying on the road.Step by step.Hour by hour.That is progress.To learn more about the work we're doing with athletes, recreationalists, and business leaders visit us at www.ascendhumanperformancecoaching.com.

Two runners.Same track.Same pace.Very different outcomes.In this episode, we open with a simple tempo run shared by two training partners, Mark and Eli. From the outside, they look identical—same pace, same rhythm, same effort. But as the miles pass, the difference becomes clear: one runner is working harder just to hold on, while the other stays smooth, controlled, and composed.The difference isn’t fitness.It’s running efficiency.We unpack what running efficiency really means—how effectively a runner converts effort into forward motion—and why it often matters more than simply building a bigger aerobic engine. You’ll learn how efficiency shows up in real-world training data through Efficiency Factor (EF) in Training Peaks, a powerful and underrated metric that compares pace to heart rate to help distinguish true fitness gains from accumulated fatigue.This episode covers:What running efficiency is—and what it isn’tHow Efficiency Factor (EF) works and when it’s most usefulWhy EF is valuable for athletes and coaches monitoring adaptation, recovery, and fatigueCommon mistakes when interpreting efficiency dataWhy improving efficiency leads to stronger finishes and more repeatable performanceWe then pivot to the practical side: how to actually improve running efficiency. Rather than chasing a perfect-looking stride or adding more hard workouts, we focus on three high-return strategies:Getting stronger so each stride costs less energyReducing wasted motion by cleaning up—not “fixing”—running formPracticing efficiency under fatigue so it holds when it matters mostThe takeaway is simple but powerful:Running performance isn’t just about how big your engine is—it’s about how effectively you use it. When efficiency improves, pace becomes a byproduct, fatigue shows up later, and strong finishes become the norm rather than the exception.Efficiency isn’t accidental.It’s trained—deliberately.To learn more about the work we're doing with athletes, recreationalist, and business leaders head on over to www.ascendhumanperformancecoaching.com.

Training solo can be powerful—but it can also be lonely.In this episode of Rise & Shine, we explore how intentional peer-to-peer accountability can transform not just consistency, but confidence and self-belief.Picture this: it’s 5:30 a.m. The alarm goes off. The sky is dark. Your running shoes are sitting there, waiting. When no one else is watching, it’s easy to negotiate with yourself. That’s where structure—and community—can make the difference.I break down the Weekly Accountability Meeting (WAM) we use in my coaching program: a small, voluntary group that meets weekly to reflect, score the week, and plan forward with intention. Simple questions. Honest answers. Powerful results.But the real magic isn’t external pressure—it’s what happens over time. Reflection turns into awareness. Awareness turns into adjustment. And eventually, accountability becomes internal. Athletes start holding themselves to their own standards—whether the group is watching or not.We also talk about:Why self-accountability outlasts motivationHow small groups create momentum and consistencyThe importance of choice and intrinsic motivationHow to handle non-participation without damaging cultureHow to build your own accountability group that actually worksThis weekly ritual turns the solo grind into something shared, intentional, and sustainable. Because solo doesn’t have to mean alone—and accountability, done right, builds habits that last far beyond a single week.Rise early. Reflect honestly. Adjust intentionally. And keep moving forward.To learn more about the work we're doing with athletes, recreationlists, and business leaders visit us at www.ascendhumanperformancecoaching.com.

Comparison is the thief of joy—but sometimes, it’s closer to home than we realize. In this episode of Rise & Shine, we explore the subtle, quiet comparison that happens not with others, but with the person you used to be.If you’ve ever felt off despite consistent training, this episode is for you. We dive into why comparing your current self to past versions can be so tempting—and so costly. We’ll break down how metrics, numbers, and past performance can unintentionally steal your joy and even lead to frustration, burnout, or injury.Then, we flip the script. Drawing on lessons from ancient Greek athletics and the concept of aretē—excellence in action—we explore how to honor your current body, circumstances, and season of life. Learn how to:Shift from outcomes to processPrioritize quality effort and recoveryRedefine progress as it changes shape over timeProtect your joy in sport, regardless of age or abilityIf you want to stop chasing who you were and start thriving as who you are now, this episode is your guide. Because the only rival that truly matters…is you.Want to know more about the work we're doing with athletes, recreationalists, and business leaders? Head on over to www.ascendhumanperformance.com today.

Have you ever hit a training plateau despite showing up consistently and doing the work? You’re not alone—and the solution isn’t always pushing harder. In this episode, we dig into why endurance athletes often stall and how most plateaus are caused not by a lack of effort, but by poorly timed stress and recovery.We break down the concept of supercompensation—the process where your body adapts to training stress and gets stronger—and explain the difference between functional overreaching and non-functional overreaching. Learn how to use tools like Training Stress Balance (TSB) to track readiness, avoid overtraining, and optimize performance gains.By the end of this episode, you’ll understand:Why plateaus happen even when you’re consistentThe critical role of recovery in turning stress into fitnessHow to recognize purposeful fatigue versus performance-sapping fatigueThe timing strategies that make supercompensation work in your favorStop guessing. Stop digging deeper holes. Start building higher ground—and earn the performance gains you’re working so hard for.Key Takeaways:Progress is about timing, not just effort.Every workout creates a temporary “hole” of depletion—recovery fills it and builds fitness.Functional overreaching feels like manageable fatigue; non-functional overreaching feels like something is quietly wrong.Tools like TSB, HRV, and sleep tracking can help you measure readiness and avoid unnecessary setbacks.Recommended For:Endurance athletes, coaches, and anyone looking to understand how to train smarter, not just harder.Interest in learning more about us? Visit www.ascendhumanperformancecoaching.com today.

Today’s episode is an AMA inspired by a listener question from Sherri in New Hampshire:“What’s a good morning routine to set yourself up for a successful day?”Before jumping into tactics, we start with an essential distinction: the difference between a routine and a ritual. A routine is a repeatable action that maintains order or capability. A ritual is an intentional action infused with meaning—one that shapes identity. The same behavior can be either. The difference isn’t what you do, but how consciously and intentionally you do it.From there, I walk you through my own Hour of Excellence—not as a prescription, but as a model you can adapt. Inspired by Robin Sharma’s 20/20/20 framework, this hour is divided into three phases: Move, Reflect, and Grow, each elevated through intentional ritual.We explore why morning is the moment when identity is either reclaimed or surrendered—when the sovereign self must be deliberately chosen before the world chooses it for you. Email, urgency, and reaction all compete for authority. The morning is when the crown is either taken up—or left on the floor.You’ll hear how small, repeatable actions—making the bed, breathwork, journaling, movement, and learning—can become formative when infused with intention. Through structured reflection, identity-based language, and deliberate closure, the morning becomes an arc: body → mind → meaning → action.This episode isn’t about productivity hacks or rigid schedules. It’s about understanding that:The power of a morning routine isn’t what you do—it’s who you become while doing itRitual creates moral weight, and that’s why it worksExcellence is embodied, not abstractClosure matters as much as initiationIf this conversation offers one central insight, it’s this:A successful day doesn’t begin with efficiency. It begins with identity, intention, and a consciously chosen way of being carried forward into action.To learn more about the work we're doing with athletes, recreationalists, and business leaders head on over to www.ascendhumanperformancecoaching.com.

On the surface, the cover art shows a calm, sunlit morning: two paddlers on Flagstaff Lake, the Bigelow Range rising in the distance. But as serene as that image looks, it only hints at the story behind it.In the summer of 2021, I joined my great adventure buddies Chris, Mindy, George, Emily & Elizabeth for a single-day, 50-mile human-powered traverse of Maine’s Carrabassett Valley: a paddle across Flagstaff Lake, a mountain bike leg on the Maine Huts & Trails carriage roads, and a full traverse of the rugged Bigelow Mountain Range. It was the Maine meeting of the Adventure Society—a group born out of the chaos of 2020, when races disappeared, plans evaporated, and adventure became our measure of endurance.Along the way, we encountered haunting history in the shallow waters of Flagstaff Lake, overgrown trails blocked by unresolved land access disputes, and the unexpected presence of trail running legend Scott Jurek—quietly attempting a southbound Appalachian Trail fastest known time. Jurek slowed to chat, listened to our story, and then continued on his monumental journey, leaving us in awe of his humility, curiosity, and kindness.Our day ended on the summit of Cranberry Peak under a sky so clear, so full of stars, that it literally stopped us in our tracks. Goosebumps, silence, shared awe—what psychologists call frisson. A moment of intense beauty and emotion that none of us will ever forget.This episode is a story about adventure without a finish line, about wilderness and history, about unexpected encounters, and about the moments that make us feel truly alive.For more information about our work with athletes, recreationalists, and business leaders head over to www.ascendhumanperformancecoaching.com.

What if the starting line isn’t the beginning of the race—but the end of the work?In this episode of Rise & Shine, we explore a powerful mental reframe that emerged from a conversation with an athlete training for her first Boston Marathon. When asked to imagine standing on the starting line, she didn’t describe pressure or fear—she described gratitude and deep satisfaction for the work already done.This episode challenges the idea that training is about chasing outcomes and instead invites athletes to see preparation as a process of arrival. We unpack why visualizing how you want to feel—not just what you want to achieve—can be one of the most sustainable sources of motivation, especially when there’s no time goal attached.You’ll learn why the starting line can serve as a psychological handoff from effort to trust, how emotional visualization supports consistency during hard training blocks, and how redefining success can bring calm, confidence, and meaning into your performance.The episode closes with a guided visualization designed to help you rehearse arrival—so when your moment comes, you don’t feel pressure. You feel peace.To learn more about the work we're doing with athletes, recreationalists, and business leaders visit us at www.ascendhumanperformacnecoaching.com.

Some seasons don’t reward effort right away.Justin Rose began his pro golf career at 17—and then missed 21 straight cuts. No paychecks. No weekend rounds. No reassurance. Just long flights home and the pressure to keep showing up.What kept him going? He treated failure as feedback, reflected without judgment, and focused on small, controllable improvements—long before results arrived.In this episode, we explore what it really means to persevere when the scoreboard keeps saying not yet. You’ll learn how to turn setbacks into lessons, trust the process over outcomes, and keep showing up even when success feels invisible.Key takeaways:Perseverance is the work, not the rewardFailure is evidence, not a verdictReflection creates clarity and drives growthFocus on process, not outcomesStaying in the game matters more than proving yourselfWhere in your life can you keep showing up, even without immediate proof it’s working? That’s where real victories happen.To learn more about working with us please visit our website at www.ascendhumanperformancecoaching.com.

One of the most profound dilemmas an athlete faces is deciding when to "white-knuckle" through the pain and when to listen to the body’s plea for rest. In this episode, we dive deep into the tension between Grit—the relentless pursuit of passion and perseverance—and Grace—the practice of psychological self-compassion and kinetic efficiency.While we often view these as opposing forces, we explore how they actually function as two sides of the same coin. We break down the dangers of "Grit in Isolation," which can lead to overtraining, injury, and mental burnout, as well as the pitfalls of "Grace in Isolation," which can result in compassionate passivity and a lack of accountability.In this episode, you will learn:The Definitions: How to view grit as consistency of interest and grace as a tool for self-kindness.The Resistance Matrix: How to distinguish between "Resistance of Character" (fear, boredom, or hesitation) and "Resistance of Biology" (maladaptation, injury, or central nervous system fatigue).The Decision Framework: Practical markers—from Heart Rate Variability (HRV) to emotional volatility—that signal whether you should lean into an intentional push or a strategic pause.The "Sweet Spot": How to achieve a state of "relaxed alertness" where you are subjectively determined yet objectively responsive to your body’s needs.Join us as we bridge the gap between William James’s "extremity of distress" and Jonathan Edwards’s "glory of grace" to help you find a sustainable path to peak performance.Want to learn more about us? Visit us today at www.ascendhumanperformancecoaching.com.

If resistance training isn’t the "Fountain of Youth," it’s the closest thing we have to it. But are you getting the maximum return on your physical investment? In today’s episode, we move beyond just "showing up" and dive into three high-impact strategies you can implement tomorrow to radically improve your results. First, we break down the critical role of Mobility as the cornerstone of functional aging and injury prevention, explaining why 10 minutes of active range-of-motion work is a non-negotiable for long-term health. Next, we get technical with Tempo, introducing the "Double Down-Odds" hypertrophy routine—a structured 5-set method designed to manipulate concentric and eccentric phases to force new muscle adaptations. Finally, we explore the psychology of the weight room. We discuss the power of the Ignition Cue—a performance-biased signal used by legends like Michael Phelps and LeBron James to trigger a flow state—and why "doom scrolling" between sets is siphoning away your physical gains. Whether you are training for sport or the "long game" of life, it’s time to stop the mindless activity and start training with deliberate intention.In this episode, we cover:The Mobility Matrix: Why using your own muscle strength to move your joints is the key to preserving meaningful tasks as you age.Tempo Mastery: A deep dive into the four phases of a lift and the "Double Down-Odds" protocol to spark new growth.The Science of Ignition: How to create a personal ritual—like the famous Notre Dame "Play Like a Champion Today" sign—to flip the switch into a focused state.The Digital Drain: Why your phone habit is causing mental fatigue and splitting your attention when it matters most.Double Down Odds (Hypertrophy-Biased)Example: Chest (machine or Smith)Set #1: 7 reps @ 65% max effort (or ~3 RIR) with 4 count concentric action (ie. pushing) + 60 second recoverySet #2: 7 reps @ 65% max effort (or ~3 RIR) with 4 count eccentric action (ie. lowering) + 90 second recoverySet #3: 5 reps @ 70% max effort (or ~2 RIR) with 4 count concentric action (ie. pushing) + 90 second recoverySet #4: 5 reps @ 65% max effort (or ~2 RIR) with 4 count eccentric action (ie. lowering) + 2 minute recoverySet #5: 3 reps @75%+ (or ~1 RIR)Rotary Mobility®To learn more about the work we are doing with athletes, recreationalists, and business leaders visit us at www.ascendhumanperformancecoaching.com.

We’ve all said it with a smirk or a sigh: "Just living the dream."  But what if that throwaway sarcastic idiom is actually the secret to elite performance? In this episode of Rise & Shine, we move past the satire and explore "Living the Dream" as a powerful psychological construct known as Resonance. Drawing on the principles found in Jim Murphy’s Inner Excellence, we discuss how to stop chasing trophies and start cultivating a state where your performance becomes effortless because your internal values and external actions are in total alignment. As an exercise physiologist, I’ve seen that the best "data" comes from an unburdened heart. Today, we break down how to build the foundation for your own resonance.In this episode, we discuss:The Power of Resonance: Why extraordinary results are simply a byproduct of an extraordinary experience.Defining the Feeling: Shifting your perspective from external societal markers (wealth/status) to internal alignment.The Daily Excellence Mission: How to identify the specific feelings of "walking the walk" and the deliberate practices required to evoke them daily.The Necessity of Dissonance: Why adversity, stress, and failure are not roadblocks, but essential mechanisms to help you revise and strengthen your core values.Living by Design: How to stop "auto-piloting" your life and start actively piloting it through real-time quality improvements and value evaluation.Key Quote: "Extraordinary performance is merely a subset of extraordinary experience; great results are the by-product of resonance." — Jim Murphy, Inner ExcellenceConnect with the Show:Work with me: Learn more about integrated mind-body training at Ascend Human Performance Coaching. Visit us at www.ascendhumanperformancecoaching.com.Share your story: What does "Living the Dream" feel like to you? Leave a review or reach out on social media.

A few years ago, a Christmas gift fundamentally changed my daily routine and performance philosophy. That book was Robin Sharma's The 5:00 AM Club, a powerful narrative that provided the intellectual framework for my "Daily Hour of Excellence" and deepened my lifelong connection to endurance sports. But the real pearl of wisdom isn't just about waking up early; it's about a fascinating cognitive neuroscience phenomenon. In this episode of Rise & Shine, we dive deep into Transient Hypofrontality, a term popularized by cognitive neuroscientist Arne Dietrich. This is the state where the rational, overthinking part of your brain gets a temporary break, allowing creativity, focus, and effortless action to dominate. Discover how to leverage this state every single day to silence your inner critic, boost dopamine and serotonin production, and unlock altered states of consciousness that enhance every aspect of your life.In this episode, we discuss:The "Hypofrontality" Explained: What happens when your prefrontal cortex temporarily "shuts off," and how this frees up mental resources.The Science of Daybreak: Why solitude, silence, and stillness trigger powerful neurotransmitters that fuel inspiration and pleasure.The Hour of Excellence: Crafting a consistent, early morning ritual (including meditation and gratitude) to routinely induce this peak state.Nature’s Performance Boost: How endurance exercise in nature lights up older brain regions, fostering deep presence and insights.Own Your Morning, Elevate Your Life: Actionable steps to leverage this state and bring effortless action into your 2026 performance goals.Connect with the Show:Work with me: Explore advanced coaching at Ascend Human Performance Coaching by visiting us at www.ascendhumanperformancecoaching.com.Share your insights: Have you experienced this runner’s high or deep flow state? I want to hear about it! Leave a review on ⁠Apple Podcasts⁠ or ⁠Spotify⁠.

Have you ever considered not feeling motivated is not the absence but rather the presence of something?Understanding what this 'thing' is may be the key to leveraging motivation.

An ageless story of purpose, vision, and mission as relevant now as ever before.

What if every limit you've ever accepted... was a lie? I'm Chris J. Dunn. For four decades, I’ve navigated the world of human performance as an exercise physiologist. I understand the data and the scientific theory behind why we move. But in that same time, I've seen ordinary people do extraordinary, seemingly impossible things that the textbooks just can’t explain. Rise & Shine is the show for anyone who believes their potential has no preset. This is where we stop following the script and start authoring our own Epic Hero's Story. In short, easily consumed episodes, we break down the 'keys' that unlock that next level of performance. This isn't just about fitness; it's about breaking ceilings. It's time to find your 'extraordinary'. It’s time to Rise & Shine. Subscribe now, wherever you listen to podcasts.

Krissy St. Jean is my guest this week.  After spending more than a decade as a nurse in traditional healthcare settings she started her own functional medicine nurse consulting business, St. Jean Functional Health, in January of 2024.  Now as a holistic integrative nurse, she offers a conventional and complementary approach to healthcare that cares for the whole person rather than an organ system.  And it’s her specific approach to optimizing sleep, nutrition, and stress that our conversation focuses on today. As athletes and coaches ourselves, we agree that excellent health is a pre-requisite for optimal fitness.  And these three areas are part of the foundation of that excellent health.        Guest Provided Link: St. Jean Functional Health, PLLC Recommended Reading Why We Sleep: Unlocking The Power Of Sleep And Dreams, Matthew Walker, PhD

Scott Gordon is my guest this week.  The wild places here in the northeast are a soul soothing escape for many from near and far.  And perhaps because of their unassuming nature, these inviting mountain tops can sometimes lull the experienced and inexperienced alike into situations that quickly go from “wonderful day in the woods” to “tragic day in the wilderness”.  And few understand this better than Scott.  As a member of the New Hampshire Outdoor Council and an avid hiker, he takes his role in promoting the safe and responsible enjoyment of the backcountry through education and information sharing quite seriously.  If you enjoy hiking in the White Mountains of New Hampshire, or frankly any other wilderness, this will be valuable information.  It might actually save your life. Guest Provided Resources HikeSafe 10 Essentials: ● Pocket Knife ● Rain Jacket & Pants ● Fire starter ● First Aid Kit ● Whistle ● Headlamp or flashlight ● Water & Food ● Warm Clothing ● Compass ● Map Hike Plan ● Keep the goal reasonable within the scope of your ability. ● Avalanche terrain, climbing terrain, winter hiking require a different perspective, gear, and skill set. ● Communication: Leave plans with someone which includes start and estimated finish times, trails, bailout options, plan B, gear, food, water carried, and people in the group. Specify a person designated to call S&R at a designated time with enough flexibility to not be calling out prematurely. This is the ideal. ● If you leave a plan and a time, you commit to a plan and a time unless your safety deems otherwise. ● If you start in a group, it's best to stay in a group. Conditions may require otherwise. A group of four allows an injured person, nurse, and two runners. ● Groups are not necessarily safer than solo. Group dynamics really matter. ● When to turn back: when the weakest person in the party should turn back (hard to gauge sometimes). Bad weather, fatigue, changes in trail conditions, water crossings, animal encounters, snow conditions, and of course, unexpected complications (forgot food or needed gear), when your instinct says to turn around, and time of day (!) are all reasons to turn around. New Hampshire Outdoor Council: https://nhoutdoorcouncil.org/ New Hampshire Fish & Game Hikesafe Card: https://www.wildlife.nh.gov/get-outside/hiking-safety Mount Washington Observatory Weather Forecasts (Higher Summits, MWV, Regional) https://mountwashington.org/weather/ Northeast River Forecast Center (River https://www.weather.gov/nerfc/ Mountain Forecast (Mountain Specific Weather Forecasts) https://www.mountain-forecast.com/ Hikesafe 10 Essentials and The Code: https://hikesafe.com/the-code WMNF Closures and Alerts https://www.fs.usda.gov/whitemountain New England Trail Conditions (crowd sourced, but valuable info) https://newenglandtrailconditions.com/ Recommended Reading: Where You’ll Find Me by Ty Gagne The Last Traverse by Ty Gagne Critical Hours by Sandy Stott Not Without Peril by Nicholas Howe Deep Survival by Laurence Gonzales Bushcraft 101 by Dave Canterbury

I’m Chris Dunn and I am an exercise physiologist and owner of Ascend Human Performance Coaching.  Today’s episode is the first in a series about endurance sports-related injuries, specifically conditions known as tendinopathies.  The special expert guest for this series is Dwight Hartman.  Dwight is a physical therapist with four decades of experience in the field.  He is presently the owner of Hartman Physical Therapy in Hingham, MA where he offers among other things therapeutic exercise instruction, shockwave therapy, dry needling, cold laser and infrared light therapy, instrument assisted soft tissue mobilization, and balance and proprioceptive training.  It’s truly an honor and a pleasure to not only call him a colleague, but also a great friend. Guest Provided Link: Hartman Physical Therapy

I’m Chris Dunn and I am, by profession, an exercise physiologist and human performance coach.  I am the founder, owner, and operator of Ascend Human Performance Coaching.  I am driven every day by the knowledge that each of us possesses the capability to give more, to do more, and to be more than just the ordinary.  This special Human Performance Workshop series will provide science-based actionable tools to help you elevate your performance to the next level.  The Loon Mountain Race is one of the premier mountain races in the United States.  Located in Lincoln, NH the event regularly draws hundreds of participants from across the US and around the world.  The race has hosted numerous national championships, and as such, is one of the greatest physical tests in the sport today.  While nearly six miles and 3000 feet of vertical gain is a challenge in anyone’s book, the final kilometer of the course on the double black diamond ski slope known as Upper Walking Boss averages a soul crushing 40% grade with short sections in excess of 50% grade.  The mixture of exhaustion and exhilaration as you stand on top of North Peak at the finish is something you must experience to fully understand.  Today, in part one of a three part series, we are going to talk about how to prepare for this epic race at this time of year.  I’ll draw upon my knowledge as an exercise physiologist and human performance specialist, my years of past experience as the race director of the event, and what I learned as a participant of the race. Ascend Human Performance Coaching, LLC Synergy Stack® Core Essentials®Pull-Ups (5-10) [may be assisted]Push-Ups (<=20)Chest/Leg CircuitChest Press, DB or machine (10)Flyes, DB or machine (10)Leg Press, Squats, or Deadlifts (10)Core Essentials®Pull-Ups (5-10) [may be assisted]Push-Ups (<=20)Back/Leg CircuitSeated Row (10)Pull-Downs (10)Step-Ups (10/side)Shoulders/Leg CircuitShoulder Press, DB (10)Shrugs, DB (10)Single-Leg Squats (10/side)NOTE: Volume may be added to any circuit by including additional chest, back, and/or shoulder exercises.ArmsTricep exercise (10)Bicep exercise (10)NOTE: Additional arm volume may be added. Antagonist Pair Coupling® Core Essentials®Pull-Ups (5-10) [may be assisted]Push-Ups (Pull (primary)Chest Press, DB or machine (10)Seated Row (10)Leg Press, Squats, or Deadlifts (10)Lunges (10/side)Shoulder Press, DB or machine (10)Pull-Downs (10)Core Essentials®Pull-Ups (5-10) [may be assisted]Push-Ups (Pull (secondary) [no rest]Chest Flyes, DB or machine (10)Reverse Flyes, DB or machine (10)Leg Press, Squats, or Deadlifts (10)Lunges (10/side)Shoulder Press, DB or machine (10)Pull-Downs (10)ArmsTricep exercise (10)Bicep exercise (10)NOTE: Additional arm volume may be added. Rotary Mobility® No Cost Resources (AHPC)

Today’s episode is the first in a series about mindset.  The special expert guest for this series is Holly Blais.  Holly is a board certified behavior analyst and licensed applied behavior analyst with more than 20 years of experience in education, applied behavior analysis, and leadership.  She is one of the behavior analysts at Exeter High School in Exeter, NH with a specific professional focus on educators and leadership.  She is also the founder of Projectlife Services and the cofounder of Behavior Solutions Collaborative where she also works as a behavior analyst. Consistency is perhaps the most powerful force in nature. It is most certainly the most significant variable in exercise prescription. But how do we attain unbending unwavering consistency? More specifically, how do we find the will to do the things we need to do when we don't feel like doing them? It's my personal and professional belief that those among us with a deep understand and emotional connection to their purpose (their WHY), their vision (their WHERE IS THIS LEADING), and their mission (their HOW) consistently outwork and outperform their peers. Our conversation today covers valuable insights into tapping into the bountiful potential of discovering our purpose, our vision, and our mission. Projectlife Services https://www.projectlifeservices.com/ Behavior Solutions Collaborative https://www.behaviorsc.com/ Ascend Human Performance Coaching, LLC https://www.ascendendurancecoaching.com/

Patty Higgins rejoins the show this week.  In December of 2022, as we were all working on our goals for the upcoming year, I challenged her to “Think Big”.  What she same up with was audacious even by “big thinking” standards.  In the course of the 2023 calendar year her goals were to qualify for three unbelievably significant events; the Boston Marathon, Ironman 70.3 World Championship, and Ironman World Championship in Kona, Hawaii, the mecca of triathlon.  As we crafted the plan it quickly became apparent that as undoubtedly important as the long runs and the big bricks would be, her commitment to the “little things”, her “small acts”, would ultimately be the key to her success.  What happened next is the stuff of legend. 

Dave Abbett joins the podcast this week.  What inspires someone at 57 years of age to quit their job and set out on 2190 mile northbound odyssey on the Appalachian trail?  Better yet, how in the world does someone prepare to do it; physically, financially, logistically?  And to top it all off, to do it while following the carnivore diet.  In a nutshell, this is Dave’s story.  We sit down to chat about his “why” and the six things he’s laser focused on now that he’s less than 100 days from standing atop Springer Mountain in Georgia. Guest Provided Link Dave's YouTube Channel https://www.youtube.com/@daveabbett

I’m Chris Dunn and I am, by profession, an exercise physiologist and human performance coach.  I am the founder, owner, and operator of Ascend Human Performance Coaching.  I am driven every day by the knowledge that each of us possess the capability to give more, to do more, and to be more than just the ordinary.  This special Human Performance Workshop series will provide science-based actionable tools to help you elevate your performance to the next level.  In this episode we are talking about how to optimize your off-season.  We’ll cover what defines an off-season, the objectives of this time period, my 50% rule, and the essential elements of flexibility &amp; strength. Ascend Human Performance Coaching, LLC

Brandon Newbould joins the show this week.  “Humility is not thinking less of yourself, it is thinking of yourself less.:  -CS Lewis.  In this age of endless self-promotion, in which achievements, position, and influence blow down from high like a Chinook wind, Brandon is a breath of fresh air.  He doesn’t post on Facebook otherwise you’d probably already know he’s an accomplished professional musician.  He doesn’t use Instagram or you’d already know he won the Baystate Marathon twice (8 years apart), PR’ing that second win.  Lastly, he doesn’t have an X account, or you undoubtedly would have noticed that, as a prep school XC and track coach, he’s help develop athletes with professional running career aspirations.  All of this is what makes him so incredibly fascinating.  If you really want to know what makes him tick, rather than asking how his running is going, ask him what book he’s reading. 

Richie Blake is my guest this week.  Oftentimes the decisions we make as teenagers have a profound impact on the trajectory of our lives.  As was the case for Richie.  If not for a friend “talking him into” going out for the cross-country team in 7th grade it’s hard to imagine things would have turned out the way they did. When running is recreation, avocation, and occupation it’s fair to say it’s an important part of life.  As an athlete, a coach, and a business owner he shares valuable insights on a life spent in a lifetime sport. 

Katy Doyle is my guest this week.  Food is a ubiquitous and essential element of our human experience.  It is almost always in our consciousness.  Many of us have and maintain a healthy relationship with food.  Unfortunately for some, food and food choices can serve as an unhealthy control mechanism in periods of turmoil.  Eating disorders can co-occur with addictive behaviors making things exponentially more serious.  Exercise is by and large a healthy life enhancing choice.  But for a few vulnerable individuals a line can be crossed resulting in addiction.  When an eating disorder and an exercise addiction are coupled, spinning into the abyss is almost inevitable.  The important message here though is that help is always available, and nothing is insurmountable.  This is Katy’s story. 

Ray Calabro joins the show this week.  The poet and essayist Tyler Knott once wrote, “Mountains know secrets we need to learn.  That it might take time, it might be hard, but if you hold on long enough, you will find the strength to rise up.”.  When Ray reached out to me in June of 2000, he was looking for some direction.  What initially started as a journey back to health and fitness would become an odyssey of amazing discovery.  That we were able to experience it together was a gift. 

Nancy Eckerson is my guest this week.  This lifelong New Hampshire resident is as connected to the New England running scene as anyone I’ve ever known.  And that connection run deep both personally and professionally.  When running came into her life in her late 30’s it was a way to improve her health and fitness.  Over the next three decades her passion for running would help her build strong friendships and create opportunities to combine that zeal with her love of writing.  Her successful weekly running column, featured in Foster’s Daily Democrat, Portsmouth Herald, and Seacoast Sunday, are evidence of that.  She shares what she’s learned over the last thirty years covering the sport of running and being a runner herself. Guest Provided Link Seacoast Moms

Warren Angell joins the show this week.  What are the chances running can save your life not once, but twice?  Well that’s exactly what happened to Warren.  At two very different times in his life, for two very different reasons, running was his salvation.  Yet despite that, as you’ll hear, running isn’t what defines him.  This intrepid explorer lives by the philosophy that “adventure is everywhere”.  And he, more than anyone I’ve ever met, embodies that credo.  I mean seriously, who finishes an Ironman distance triathlon a year after learning how to swim? Guest Provided Link: Roadside America

Dave Dunham (Double D) is my guest this week.  If you just go by the numbers (if you know Dave, you know he’s a numbers guy) he’s run over 157,000 lifetime miles in 18 countries and all 50 states.  During his five decades as a runner he’s run, raced, and won on all surfaces, in seasons, and across all distances from the mile up to 100 kilometers.  That incredible success has earned him multiple Hall Of Fame recognitions, Runner Of The Year awards, and enough gold medals to start his own bullion depository.  But he’s been much more than just an elite athlete during this time.  His contributions to the sport include coaching, race directing, and advising.  As New England mountain runners and race directors we also have him to thank for the USA Track & Field Mountain Circuit which he founded.  Join us as we discuss the origins of New England mountain running, the challenges it faces, and the opportunities to grow the sport in underrepresented demographics.   

Jen Shultis joins the show this week.  A decade ago she traded the gnarly, rocky, & rooty east coast trails for the buffed, breathtaking (literally), alpine tundra trails of the Pacific Northwest.  But her trail running hasn’t been limited to Cascadia.  She’s raced dozens of ultra’s all across the US.  And with as much time as she spends in the woods, specifically in the Kitsap Peninsula of Washington State (ie. the epicenter of cryptozoology), you’d think the likelihood of an encounter with Bigfoot would be pretty high.  And in this case you’d be right, but not exactly in the way in the way you imagine.  Admit it, you’re intrigued. Guest Provided Links Olympic Mountains Trail Races Mountain Peaks Racing

Thomas Dal Molin, Jr. joins the podcast this week.  A decade ago, as an undergrad at the University of New England, he walked into my office to interview for an internship.  I chose one of his classmates instead.  Two years later, undeterred by that rejection, he contacted me again looking for an internship.  At that point how could I say no?  That decision turned out to be one of the best of my clinical career as that Master’s level student would become a trusted colleague, great friend, and potential successor of my professional coaching business.  This is the story of how it all came to be. 

Mark Traeger is my guest this week.  No doubt a visit to his bicycle shop is a commitment (I’ve never spent less than 45 minutes in the shop), but to understand this hilarious eclectic fast talker is to get to know a successful business owner who cares deeply about his community.  Mark immigrated from New Jersey to New Hampshire more than twenty years ago and started a small business in a mill town without a mill.  This local bicycle shop owner is independent only in the sense that he’s not beholden to one big brand.  And that becomes evident when you hear him mention, by name, the other businesses and business owners that also call Rochester, NH home.  He shares his experience as a small business owner in a small town and a large industry that has changed a lot in the past two decades.  Guest Provided Links https://www.facebook.com/CthulhuBikes/ https://www.instagram.com/mark_traeger/ http://tricitybicycles.com/

Bob Dion is my guest. His name, and his snowshoes, are synonymous with northeast winters.  More specifically, snowshoe racing in the northeast.  If you’ve been to a snowshoe race in the last decade anywhere east of the Mississippi you’ve seen those orange tipped Dion 121’s.  The premier and preferred racing snowshoe for elite athletes and recreationalists alike.  But despite how many Dion Snowshoes you’ve seen at races throughout the years, it hasn’t always been easy to own and operate a niche business.  Even if you have cornered the regional market.  Bob shares the story of the origins of Dion Snowshoes and some of the challenges throughout the years.  Guest Provided Link https://dionnevitrek.com/collections/dion

Dr. Andrew Best joins the show this week.  A Cat 1 mountain biker and assistant professor of biology at the Massachusetts College of Liberal Arts his IG handle is aptly the “shreddy_professor”.  Make no mistake, if you talk that talk you darn well better be ready to back it up.  And he has, for a few decades now, both on two feet and lately on two wheels.  As an elite level road runner in his 20’s and early 30’s he developed a passion for marathoning and became pretty good at it in the process with a 102nd overall finish at the 2007 Boston Marathon and an overall win at the 2009 Providence Marathon.  But a very mysterious foot injury forced him off the pavement onto a more favorable surface and a more compatible community.  Throughout his 30’s trail and mountain running would be come what he would describe as his most favorite training and racing he’s ever done.  And no surprise, he was really good at that too.  But in 2019, once again because of injuries, he'd be forced to walk away from those sports as well.  His landing spot?  I’ll let him tell that part of the story.  Guest Provided Links: IG @shreddy_professor https://www.therunningprimate.com/

Social media takeovers are all the rage nowadays.  And a quick internet search reveals there’s definitively a right way (and a wrong way) to do it.  Josh Ferenc is one of my favorite people. Shorty after he appeared on this podcast a guest he approached me with the idea of “turning the tables” by taking over the show as the host and having me sit in the guest chair.  Although I consider myself a pretty private person, the spirit of the show is some small way an opportunity to tell my story through the stories of the important people in my life.  So here we are.  Josh is a wildcard.  He provided me with no outline for the direction of the conversation.  Let’s see how it goes.  If nothing else, Josh will be entertaining.

Richard Langevin is my guest this week.  Legendary basketball coach John Wooden once famously said, “Things turn out the best for the people who make the best of the way things turn out.”.  Richard is the embodiment of this quote.  Extreme hyperactivity and a book learning disability made for a very challenging upbringing.  Yet despite that, he would become a very successful business owner.  A month before his first Ironman distance triathlon he was hit by a car while on a training ride.  Yet despite that, he finished that Ironman with effectively one arm.  Finally, not quite a third of the way through a solo attempt at the Pemigewasset Wilderness loop (the 30+ mile, 10,000 feet of elevation gain backcountry wilderness hike in the remote White Mountains of NH) he severely twisted his knee.  Yet despite that, he finished the loop on effectively one leg.  Noticing a pattern?  He shares these stories and more on this incredibly uplifting episode. 

Cole Crosby is my guest. In the fall of 2011, I received an email inquiry from a student at the University of Oklahoma about snowshoe racing here in New England.  Sounds crazy right?  Turns out it wasn’t crazy as that student, Cole Crosby, a decade later would represent the US at the World Snowshoe Running Championships in Argentina finishing 11th overall and helping to lead Team USA to a second place finish.  But as impressive as that is, as the expression goes, you ain’t seen nothing yet.  Cole has quietly emerged as one of the top ultradistance athletes in the US.  His list of podium finishes and course records is long and impressive.  But it was his most recent success, The Speed Project, that truly exemplified his goal now; to inspire others to reach their goals by modeling hard work and determination.  Guest Provided Links IG: @colecrosby41 https://crestingthesummit.com/

Eric Rousseau is my guest this week.  The legendary American entrepreneur Sam Walton is credited with saying “And like most other overnight successes, it was about twenty years in the making.”.  This is actually Eric’s story.  As a teenager, an opportunity presented itself for him to go to work for the local Walmart as an hourly associate.  Within six months, being at the right place at the right time paid off as he was promoted to a department manager position.  Then for the next twenty years, his hard work and positive outlook, would systematically result in promotion after promotion eventually becoming the Store Manager for that local Walmart he was hired at as a teen many years earlier.  Now that Eric has helped create an amazing life for his family, he pays it forward by being an agent of influence.  Reaching his hand out to help pull other people toward their dreams.  Guest Provided Link IG: @e.j.rousseau Now offering ad-free episodes plus exclusive bonus material!  Subscribe today! https://podcasters.spotify.com/pod/show/chris-j-dunn/subscribe

Shawn Hoyt is my guest this week.  Now that I’m in my 50’s what impresses and inspires me, are fellow Gen X’ers who are still getting after it.  Women and men in their 40’s and early 50’s who’ve learned through experience how to harmonize family, fitness, and career.  Who acknowledge and accept that age requires change, but that change does not equal surrender.  Shawn is a great example of someone living this truth.  He and I recently connected through Instagram where I was struck by his physical and mental approach to fitness after 50.  Guest Provided Links https://www.shawnhoytstayactive.com/ https://www.youtube.com/channel/UCE2lrE3eEj1OELYUKuiNYkA Now offering ad-free episodes plus exclusive bonus material!  Subscribe today! https://podcasters.spotify.com/pod/show/chris-j-dunn/subscribe

Damon Gannon is my guest.  Imagine you’re a seemingly healthy, extraordinarily fit 44-year-old athlete, standing in a local emergency room trying to convince the triage nurse of something you already knew…you were having a heart attack.  This is exactly where Damon found himself on March 14th of 2013.  And while it sounds cliché, he really is lucky to be alive.  For several days prior to walking into that ER he’d been experiencing activity-associated angina pectoris.  Ever the stoic, he kept it to himself although deep down he knew something wasn’t right.  Nearly a decade later he reflects upon the lessons he learned throughout the experience.  Lessons that are important for all of us.  Guest Provided Link https://adventurebluesail.blogspot.com/  Now offering ad-free episodes plus exclusive bonus material!  Subscribe today! https://podcasters.spotify.com/pod/show/chris-j-dunn/subscribe

Randy Tuck is my guest this week on the show.  The question of what it takes to prepare to finish a 100 mile footrace, and deadlift 500 lbs three months later, is both fascinating and rarely asked.  Largely because the sports of ultramarathoning and powerlifting are seemingly incompatible.  “Seemingly” being the operative word because in 2019 Randy cracked the code on this unusual combination of epic athletic accomplishments.  While his journey to get there was, let’s say, unorthodox, it definitely had the one thing that these things require…passion.  Guest Provided Link Granite State Fitness Now offering ad-free episodes plus exclusive bonus material!  Subscribe today! https://podcasters.spotify.com/pod/show/chris-j-dunn/subscribe

Jen Murphy joins the show this week.  Anyone who describes themselves as scientist, cyclist, cycling coach, part-time dinosaur, haphazard blog poster, and taco enthusiast deserves a podcast episode.  Jen has taken her love of cycling and explored nearly every avenue available to her.  From bike commuting (she rides thousand of miles a year to and from work), advocacy (she leads a group that empowers women to bicycle), racing (if you’re into the New England cyclocross scene you know Jen Murphy), and coaching there aren’t too many places two wheels haven’t brought her.  And yet of all the things she’s experienced on the bike, the off bike obstacles she overcame in 2022 arguably taught her the most valuable lessons she’s learned. Guest Provided Links Coaching: https://rofaendurance.com/coaches/jen-murphy-2/ SheRides: https://seacoastbikes.org/sherides/ Now offering ad-free episodes plus exclusive bonus material!  Subscribe today! https://podcasters.spotify.com/pod/show/chris-j-dunn/subscribe

Matt Lipsey is my guest.  I’d argue he’s one of the top sub-ultra trail runners east of the Mississippi.  And as the terrain gets steeper and gnarlier, he further separates himself from the crowd.  Evidence his four wins at the infamous 7 Sisters Trail Race in Western, MA.  A course that has chewed up and spit out many a trail runner (yours included).  His last win there occurring in May of 2022 when he posted the 5th fastest time in history.  All of that is remarkable enough, but when you consider that seventeen months earlier he was stricken with a mysterious illness that left him nearly incapacitated, his place among the sports legendary figures is solidified.  This is his story. Now offering ad-free episodes plus exclusive bonus material!  Subscribe today! https://podcasters.spotify.com/pod/show/chris-j-dunn/subscribe