The Long Run Podcast

Episode 29: Recording with Jackie, Effects of Heat training, impact of consistent long runs, how are triathlons are different than ultras, how track running helps no matter what distance.   Recording with Jackie, Effects of Heat training, impact of consistent long runs, how are triathlons are different than ultras, how track running helps no matter what distance. Recorded with Jackie a few weeks ago, and finally edited, we learn her history from going from starting running 100 meters to finishing the 90km Comrades in a couple years, to just finishing a half Ironman Triathalon. We cover a wide range of topics from running 30-40 mile runs every weekend to science studies on ice slushies' and their impact on performance.  Jackie speaks her thoughts on what's harder between a triathlon or ultra.  We talk Tomatoes, potatoes, kimbap, fueling. I talk about running 44 miles point to point one day and how strong I felt, and how in shape I'm feeling here in Korea.  I also talk about my performance at The North Face 50km Korea race where I surprised myself by finishing 17th overall out of a couple hundred. We actually are recording after a track running session of 800s, so talk about speed work, periodization, and how important it is to get down 1 mile time  to a faster pace no matter what distance you run. We start to discuss physiology, heat training, saunas, studies, and stuff I'm learning in my Master's Degree in Sports and Health Science. Enjoy.       The Long Run on iTunes / GB / UK Audience: https://itunes.apple.com/gb/podcast/the-long-run-podcast/id635015196 The Long Run on iTunes / USA Audience: https://itunes.apple.com/us/podcast/the-long-run-podcast/id635015196# RSS Feed for Android Players Android  http://thelongrun.libsyn.com/rss Here is the Audio for Episode 29 (direct download link at)  http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_29_Jackie.mp3  

Episode 2.1 (28) Dawn till Dusk, Master's Degree, Fitness level, Ripped, South Korea running, Mental aspects to Running Long In this episode, I sit beside a river and talk about the last month living in Korea, and start by discussing the 50k race I ran on a track at Dawn till Dusk in Philadelphia in the USA.  I had wanted to talk a lot about some of the performances on the track, but the flow of audio did not go quite well. I talk about how I'm starting a new Master's Degree in Sports and Health Sciences (MS), with are of concentration as Exercise Science and Human Performance. This starts in June, and quite possibly my running might get put on hold for a little bit. There might be some new co-host(s), or people to help me out on the podcast, once I can get the tech part figured out, and can synchronize schedules.  I'll introduce Jackie at some point in the future, as well as Amanda a Medical Doctor and Stanford Graduate who's had her share of world wide adventure runs.  Next segment is about a half marathon race I negative split on a hot day and passed everyone like they were sitting still at a local race in Suwon Korea.  I ran a 38 mile point to point ultramarathon run from Osan to Seoul, and thus introduced my personal style of running in Korea, where I just take off and try to run to another city.  This was my first run like this in a year. Mountain running in Korea too with local Korean ultrarunners.  The last segment I get into the personal side of my upbringing, and why/how I'm able to mentally do what I do, and not break down, or die in long events out on mountains, or cold, or rain, hours from closest help.  How do I make my legs keep going when I want to quit?  What drives me?  Hint: It's all in a day's work.  And it's attitude.          The Long Run on iTunes / GB / UK Audience: https://itunes.apple.com/gb/podcast/the-long-run-podcast/id635015196 The Long Run on iTunes / USA Audience: https://itunes.apple.com/us/podcast/the-long-run-podcast/id635015196# RSS Feed for Android Players Android  http://thelongrun.libsyn.com/rss Here is the Audio for Episode 2.0 (direct download link at)     

Israel Brings everyone up-to-date with what's been going on for the last 2-3 years, and talks for a few minutes about restarting the show, running, where he's at, and a experiencing ultra marathon races in South Korea.   Path along river in Pyeongtaek South Korea

Check out this podcast interviewing Nick Coury during the Desert Solstice 24 hour Invitational race. Israel talks with Nick track side while these extradorinary athletes continue to run hour after hour.  8 Eight Hours into the Desert Solstice 24 hour race, Seriousness sets in.http://www.aravaiparunning.com/ultracast/ If there's one thing that has set this race apart from every other race, these are not novices. Everyone keeps running. They are good. At 8 hours and nearly everyone is over 50 miles. That's rare in a race. This is amazing to watch! http://www.thelongrunpodcast.com/desert-solstice-24-hour/ 6 SIX Hours into the Desert Solstice 24 hour race, a train forming. Strategy? Dave James has stopped running, Eric Clifton set a new world men's six hour track 55-59 world record 66.884km was the old record. John Pommier running extremely strong Age 50, 51 miles in 6:41. Traci Falbo ran 40 miles in exactly six hours. 29 year old Courtney Dauwalter leading women's race. 4 Hours Done. Live video and results at: http://www.aravaiparunning.com/ultracast/ Another camera feed and Photos plus some commentary at http://www.thelongrunpodcast.com/desert-solstice-24-hour/ Live Desert Solstice Feed hourly updates. Couple Canadian's going for some records. Kevin Grabowski at 48 trying to for the American 50K age group record, has to run 1:34min/mile to do that. Ed Ettinghausen looking great. Traci Falbo. Stacey Costa-Zweifel says she like The Long Run Podcast:)!  1st Hour Done. Kevin Grabowski running at 6:20mile. Ed Ettinghausen running strong, Traci Falbo, Joe Fejes, Dave James

Episode 25 - Desert Queen Sandy McCallum - Guinness record holder and ultrarunner interview Welcome to Episode 25! In this show Israel talks to The Desert Queen – Sandy McCallum. Listen to her running achievements and world record. Truly inspirational! -Emily and Israel have a long overdue catch up and discuss the race Israel recently directed and looped courses. Again they touch on nutrition. Ever wondered how the food companies deliver out of season fruit and vegetables worldwide? A glimpse into mass food production and retail and a sordid story in many cases. Get a link to Israel's ketogenic salad video;-Israel has a six pack! Not a lot of running going on but plenty of resistance training; Hope you enjoy the show and please leave us n honest review on itunes! Sandy McCallum’s website:  http://desertsandy.blogspot.co.uk Palmer Lake 24 Hour Fun Run Male Podium Placershttps://ultrasignup.com/results_event.aspx?did=27472 Israel’s Ketosis Salad Video. Low Carb Cooking & Nutrition for Endurance Athletes - How to make a Ketogenic Salad http://www.youtube.com/watch?v=McPMV5idoqg Palmer Lake 24 Hour Fun Run - Video of Race day is below.  http://vimeo.com/90483328         http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_25.mp3 The Long Run Podcast on Twitter: @LongRunPodcast http://www.twitter.com/LongRunPodcastYouTube.com/TheLongRunPodcast The Long Run on iTunes / GB / UK Audience:https://itunes.apple.com/gb/podcast/the-long-run-podcast/id635015196 The Long Run on iTunes / USA Audience:https://itunes.apple.com/us/podcast/the-long-run-podcast/id635015196# RSS Feed for Android Players Android  http://thelongrun.libsyn.com/rssHere is the Audio for Episode 25(direct download link at)  http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_25.mp3

Episode 24 - Warren Pole and the Groundhog Marathon - Running on a track, Timed Races  -Support for The Long Run Podcast     In Episode 24 of The Long Run Podcast, Emily covers the Groundhog Marathon. Could you run 105.5 times around an athletics track? How does this effect runners mentally and physically? Emily runs some loops with some of the athletes asking just these questions.Can you support our podcast please? Run To The Castle, Run To The Coast, Run from Sunset to Sunrise? More races for your diaries! Emily interviews sports and lifestyle journalist of 20 years - Warren Pole. Also an ultra runner Warren has done the MDS, the UTMB and now tries out a track marathon for the first time. Hear how he gets on. They talk nutrition, London Underground/Overground Marathon, the pure, natural ingredients in 33Shake.com and much more... Israel talks about his race he is directing on March 29-30, 2014 24 Hours of Palmer Lake Fun Run, in Colorado at 7,244 ft on a .8 mile trail loop Links:Warren Pole's website: warrenpole.com Israel's 24 hour Race: Sign up at http://ultrasignup.com/register.aspx?did=27472codrc.co.uk33Shake.com http://www.israeltherunner.com/24-hour-run-palmer-lake/ http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_24.mp3 The Long Run Podcast on Twitter: @LongRunPodcast http://www.twitter.com/LongRunPodcastYouTube.com/TheLongRunPodcast The Long Run on iTunes / GB / UK Audience:https://itunes.apple.com/gb/podcast/the-long-run-podcast/id635015196 The Long Run on iTunes / USA Audience:https://itunes.apple.com/us/podcast/the-long-run-podcast/id635015196# RSS Feed for Android Players Android  http://thelongrun.libsyn.com/rssHere is the Audio for Episode 24(direct download link at)  http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_24.mp3

Episode 23 – Across the Years 72 hours – Keto / Low Carb Nutrition – Interview w Sports Medicine Physician, Exercise Physiologist, Muscle Physiologist We’re back!  Emily and Israel catch up after a winter break then interview two Doctors in Sports Medicine.Topics we discuss: ·      Israel’s 161.6 mile run at Across the Years 72 hour, running with Yiannis Kouros, the Jester, etc.·      Nutrition and Keto / Low Carb Eating, Volek Phinney·      Book: The Calorie Myth, Jonathan Baylor [Calories in Calories Out?]·      Cost of healthy eating vs. unhealthy eating (Article Here)·      Weight lifting, strength training, rest, body composition, push up challenge·      Weather extremes, floods, snow, ice, cold on both sides of the Atlantic.·      Social Ultra List, Free events to run in the UK instead of paying for racing. Interview with Sports Medical Doctors. Shawn Stasko – PhD in Muscle Physiology, studied the cellular mechanism of skeletal muscle fatigue and carbohydrate metabolism. Dr Scott Black. M.D., PhD, Sports Medicine Physician, Exercise physiologist Big words and topics talked about ·       Exercise physiology, muscle performance between endurance or power.  Muscle contractility, how muscles fatigue and use energy systems at cellular level. Disease setting, exercise setting, normal setting.·      With many endurance athletes taking low carb fueling, how does a drink invented by these two doctors with carbohydrates affect performance?  The drink they invented is called Sweat Oral Rehydration Drink (S.W.O.R.D).  They explain the details behind this product and their approaches to it’s creation.  ·      They answer questions about fat adaptation, fat fueling vs carbohydrate fueling and arguments for both sides.  ·      Dr. Noakes and Waterlogged, sodium·      How does sweat loss impact body at a cellular level? Does sodium prevent cramping? No.·      Saline, acute dehydration Blood plasma volume, move oxygen, amino acid exchange, carbohydrate exchange, blood glucose. IV sodium sticks to water·      Solid food vs liquid calories and running long ultramarathon events.·      Carbohydrate sources, digestive/gut GI system training for fueling·      Speed of liquid calories digestion vs solid fuel or fat.·      Periodize your training, peak, taper properly, vary training over the course of a year·      How does the body react at a cellular level to rest?·      You get stronger when you’re resting. Exercise tears up the muscles, you need to recover, retool, then you get stronger.·      Strength training and running. Who benefits most?  Really, it’s the women.·      What type or kind of flavors of anything (food, drink, gels) is “likable” or would you (Runners) desire? Ending Song Credits: A Flock of Seagulls, I Run   The Long Run Podcast on Twitter: @LongRunPodcast http://www.twitter.com/LongRunPodcast YouTube.com/TheLongRunPodcast The Long Run on iTunes / GB / UK Audience: https://itunes.apple.com/gb/podcast/the-long-run-podcast/id635015196 The Long Run on iTunes / USA Audience: https://itunes.apple.com/us/podcast/the-long-run-podcast/id635015196# RSS Feed for Android Players Android  http://thelongrun.libsyn.com/rss Here is the Audio for Episode 23 (direct download link at)  http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_23.mp3

Welcome to Episode 22! Two UK podcasts merge for this Christmas Special! We are talking to Archi, Phil, Dave, Liz and Simon from the British Trail Running Podcast. We touch on Jon “The Hill” Steele’s epic performance at The Hill Ultra in the Peak District. We talk about Israel and Jackie’s experiences at The North Face 50 miler in San Francisco…. Imagine pacing Dakota Jones???? And not even realising it! MAF with Monty the Pony….? Emily’s Fat Fast. Gift ideas for runners… what we want for Christmas! Who will be running on Christmas Day? Any of you guys got a “pass”? It may just be a new BTRP Strava Challenge. Eating clean over Christmas or what the heck…. Lets all pig out ;-) Phil’s foolproof fuelling strategy of Cherry Pepsi Max. Overtraining? We talk 2014 adventures and Fit @ 40. Coast to Coast, MDS and The Welsh Coast Run. Its going to be an epic year! New Year Running Resolutions. Getting busted by the cops on a night run…. The Long Run Podcast is on Strava as a team, go help us beat the British Trail Runner Podcast in elevation and miles, for a little Christmas fun. Links from topics we discussed. http://www.thehillultra.com/ http://www.britishtrailrunning.co.uk/ http://atkinsfatfast.blogspot.co.uk/ http://www.marathondessables.co.uk/ Opening and closing track Carol Of The Bells – London Festival Orchestra The Long Run Podcast on Twitter: @LongRunPodcast http://www.twitter.com/LongRunPodcast YouTube.com/TheLongRunPodcast The Long Run on iTunes / GB / UK Audience: https://itunes.apple.com/gb/podcast/the-long-run-podcast/id635015196 The Long Run on iTunes / USA Audience: https://itunes.apple.com/us/podcast/the-long-run-podcast/id635015196# RSS Feed for Android Players Android  http://thelongrun.libsyn.com/rss Here is the Audio for Episode 22 (direct download link at)  http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_22.mp3

Episode 21 - Rob Woddall's Bob Graham, Paddy Buckley, Charlie Ramsey, Rigby and Cuillins Rounds, Rob Woodall - Run Keto - dodging bullets - Salt Sugar Fat Episode 21 and we are talking to Rob Woodall about  Paddy Buckley Round, Bob Graham round, Charlie Ramsay Round, Rigby and Cuillin rounds as well as the South Wales Traverse... And more! The guy is an incredible mountaineer and runner. Hear him talk about his adventures in the UK and also across the globe. Emily and Israel catch up... Israel has been dodging bullets with machine guns in the mountains and it’s on video! Watch it on YouTube. Does your brain mostly run on alpha or beta waves?? Maffetone, Noakes, Fat Ass races. RunKeto. Scary tricks the food industry play at..Salt, Sugar, Fat,  Pre-race coverage of The North Face ultra in San Fran. And more...... The Long Run Podcast is on Strava as a team, go help us beat the British Trail Runner Podcast in elevation and miles, for a little Christmas fun. http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_21.mp3 Links from topics we discussed. Israel’s YouTube video getting shot at during 26 mile marathon training run. http://www.youtube.com/watch?v=uzsbK-GK4Xo News story with Israel getting shot at: http://www.krdo.com/news/runner-dodges-bullets-in-pike-national-forest/-/417220/23176314/-/o76rpyz/-/index.html Run Keto interview with Neeraj during 30 mile Fat Ass race. http://www.youtube.com/watch?v=gcB1GHwGpPE&feature=youtu.be&a http://www.amazon.co.uk/Challenging-Beliefs-Memoirs-Tim-Noakes/dp/1770221468 http://www.amazon.co.uk/Grain-Brain-Surprising-Sugar-Your-Killers/dp/031623480X http://trailrunnernation.com/tag/phil-maffetone/ http://www.gofar.org.uk/ http://www.peakbagger.com/ http://peaklist.org/ http://www.peakbagger.com/map/BigMap.aspx?t=C&cx=0&cy=0&z=2&l=TR&cmt=e&cmu=f&d=569 http://www.trigpointinguk.com/ http://www.bench-marks.org.uk/ Closing track – Woke Up This Morning – Alabama 3 http://www.runketo.com http://www.gofar.org.uk/paddybuckleyround.html http://www.bobgrahamclub.org.uk http://www.gofar.org.uk/charlieramsaysround.html Boulder Fat Ass Races: Dates and Distances: http://humanpotentialraces.weebly.com/fat-asses.html 11.30: Boulder Brass Knuckle Shuffle 24 Mile 12.15: Sawmill 17+ and 50K+ Fat Ass 1.25: Frozen Front Range Marathon 2.8: Frozen Dead Guy 50K (Ned to Boulder) 3.15: High Line Canal 100K The Long Run Podcast on Twitter: @LongRunPodcast http://www.twitter.com/LongRunPodcast YouTube.com/TheLongRunPodcast The Long Run on iTunes / GB / UK Audience: https://itunes.apple.com/gb/podcast/the-long-run-podcast/id635015196 The Long Run on iTunes / USA Audience: https://itunes.apple.com/us/podcast/the-long-run-podcast/id635015196# RSS Feed for Android Players Android  http://thelongrun.libsyn.com/rss Here is the Audio for Episode 21 (direct download link at)  http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_21.mp3

In Episode 20, Emily interviews two Run Keto athletes Eric Hislop and Antony Kunkel about their amazing journey in running long while experimenting with their ketogenic diet. They are fast. They are smart, and they know so much about the body, fueling, racing, eating right and setting race records. First though Israel and Emily catch up on all things running on each side of the pond, talk about the infamous Manitou Incline Israel's been running - a gruelling 2,000ft ascent he can do under 30 minutes, We take attempt our best to answer some questions about fueling during long events like the Paddy Buckly Round, Bob Graham round, Ramsay Round, and are gathering questions to ask legendary Rob Woodall on a future episode.  We talk a lot about paleo foods - nutrition ideas during shorter races and low carb approaches to running. We also get into a discussion about running like the Kenyans and their mental approaches to training. Israel talks a little about his running in Colorado, and future race plans like, eh, no more Spine Race, but is running the North Face 50 Mile Endurance Challegne race in San Francisco December 7, and pretty much nothing else except free "Fat Ass" races through the winter. Enjoy this episode that we are sture will stand the test of time and you'll want to listent through more than once just to learn all the things the Run Keto guys talk about. Enjoy! http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_20.mp3 Links from topics we discussed. http://www.runketo.com http://humanpotentialraces.weebly.com/fat-asses.html The Long Run Podcast on Twitter: @LongRunPodcast http://www.twitter.com/LongRunPodcast YouTube.com/TheLongRunPodcast The Long Run on iTunes / GB / UK Audience: https://itunes.apple.com/gb/podcast/the-long-run-podcast/id635015196 The Long Run on iTunes / USA Audience: https://itunes.apple.com/us/podcast/the-long-run-podcast/id635015196# RSS Feed for Android Players Android  http://thelongrun.libsyn.com/rss Here is the Audio for Episode 20 (direct download link at)  http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_20.mp3

Episode 19 - Jim Tinnion - UK Fell Relay Championships - Israel's 100km race in Boulder Your hosts Emily and Israel welcome Jim Tinnion to the show, Jim talks about his experiences at the UK Fell Relay Championship races – and discussing that infamous face plant photo taken by Graham Spencer at the bottom of a muddy hill.  Israel talks about his 100 km race in Boulder and how he placed 2nd for the men in the race, meaning yes he (and all the men in the race got chicked bad).  We discuss a few items in the news, BBC finally talking about how low-fat diets are harmful and we touch on the Relentless Race series by Ultrarunning Ltd. http://traffic.libsyn.com/thelongrun/19_The_Long_Run_Episode_19.mp3 Links from topics we discussed. http://30dayfitnesschallenges.com/classes/30-day-plank-challenge/#_ http://www.bbc.co.uk/news/health-24625808 http://www.theguardian.com/books/2013/oct/17/story-human-body-daniel-lieberman-review http://www.ultrarunningltd.co.uk/the-relentless-series UKA fell relays http://www.britishfellrelay.org.uk/ Navigation http://www.nav4.co.uk/ End Track “Furious Angels”  The Matrix – Reloaded The Long Run Podcast on Twitter: @LongRunPodcast http://www.twitter.com/LongRunPodcast YouTube.com/TheLongRunPodcast The Long Run on iTunes / GB / UK Audience: https://itunes.apple.com/gb/podcast/the-long-run-podcast/id635015196 The Long Run on iTunes / USA Audience: https://itunes.apple.com/us/podcast/the-long-run-podcast/id635015196# RSS Feed for Android Players Android  http://thelongrun.libsyn.com/rss Here is the Audio for Episode 19 http://traffic.libsyn.com/thelongrun/19_The_Long_Run_Episode_19.mp3

The Long Run Episode 18 -  Oct 10, 2013 -Debbie Martin Consani interview - Israel races UROC, Merrell ambasador Katie Roby & Mountain Rescue Team interview, Emily’s Welsh Coast Run…  [audio http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_18.mp3] Episode 18 of The Long Run is here…. Israel tells us all about his UROC experience. His 100k race in the Rockies. You won’t believe it! He was running so strong… he was going so well! Then….? Israel's UROC 100km Race report. 2013 Ultra Race of Champions & Video Blog post Debbie Martin Consan Emily interviews Debbie Martin Consani who has raced for Scotland and the UK, listen to her training and nutrition strategies. How does she juggle motherhood, full time work and a running career?Emily also talks to Katie Roby, a Merrell ambassador, Brecon Beacon Ultra Queen and volunteer for the Mountain Rescue Team. They talk running and safety! They touch on Emily’s plans for her 40th celebrations… running 115 miles along the Welsh Coast. UROC Vidro report Israel's UROC 100km Race report. 2013 Ultra Race of Champions & Video Blog post  racehttp://www.youtube.com/watchlist=PLmBEd11bsp1ewdc0Y2VnIwMxl7NMVhs06&v=BV9OSy0cT-0 Emily’s Welsh Coast Run…In 2014 I turn 40 and I want to mark the year with an amazing adventure with my mates and any other like-minded people.... I'm going to run, walk, (pub crawl?) my way from Borth to Whitesand Bay, (nr St Davids) over 4 days. Total miles are approx 115… Feel free to join me for the whole adventure or just sections... its going to be a running party. No racing... just easy Ultra Touring. Taking in the views, stopping in the villages... Putting in a whole lot of "Time on feet" for the summer Ultra racing season Fri 9th May : Borth - Llangrannog (38 miles) Sat 10th May : Llangrannog - Poppit Sand YHA (21 miles) Sun 11th May : Poppit Sands - Pwll Deri YHA (38 miles ish) Mon 12th May : Pwll Deri - Whitesand Bay (18 miles) The Welsh Coast Path has been recently upgraded and having run sections I can say it is truly beautiful! Feel free to invite partners/friends etc. The more the merrier! Links to show notes: http://debsonrunning.blogspot.co.uk/http://www.breconmrt.co.uk/http://www.merrell.com/UK/en-GB/Blog/Article.mvc.aspx/eaada5eb-7023-42c5-850a-8e5108d7acf6http://www.peteblandsports.co.uk/products/adventure-medical-kit-sol-emergency-bivvy.htmhttp://www.mightcontainnuts.com/events/welsh_ultra_running_series/index.html The Long Run Podcast on Twitter: @LongRunPodcast http://www.twitter.com/LongRunPodcast YouTube.com/TheLongRunPodcast The Long Run on iTunes / GB / UK Audience: https://itunes.apple.com/gb/podcast/the-long-run-podcast/id635015196 The Long Run on iTunes / USA Audience: https://itunes.apple.com/us/podcast/the-long-run-podcast/id635015196# RSS Feed for Android Players Android  http://thelongrun.libsyn.com/rss Here is the Audio for Episode 18 (direct download link at ) http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_18.mp3

The Long Run Episode 17 -  Oct 1, 2013 - Interview w Hardmoors RD Jon Steele - Israel dodges lightning & prepares to UROC - Emily runs Ultimate Trails 100k Welcome to episode 17 where Israel and Emily talk from different sides of the pond. Hear how Israel has been dodging lightening up at altitude in the Rocky Mountains, running for his life whilst the atmosphere literally buzzes around him... The Shropshire girls nearly inadvertently take a lacy thong to the kit check up north! Israel reads up on how to deal with bears and lions. Hear Emily's live recording of the Ultimate Trails 100k... Feel the atmosphere, join her 80km in, at the top of Stake Pass on a moonlit night in the Lake District. Emily talks with northern athlete and RD of Hardmoors, Jon (man of) Steele. Jon tackles the "soft" (literally) Southern ploughed fields in the inaugural Stour Valley Path 100k whilst Emily gets sore feet racing on the rocky Lakeland Trails. They give us feedback in two new UK 100k races. Israel prepares for Ultra Race of Champions 100k whilst Emily rests and recovers! http://www.petelashley.com/albums/lakeland_trailshttp://www.ultimatetrails.com/http://www.britishtrailrunning.co.uk/http://hardmoors110.org.uk/cms/http://www.svp100.co.uk/http://jsteeles50in52.blogspot.co.uk/http://www.grasshopper-foods.com/http://ultraroc.com/ Closing Track – Swedish House Mafia - Greyhound The Long Run Podcast on Twitter: @LongRunPodcast http://www.twitter.com/LongRunPodcast YouTube.com/TheLongRunPodcast The Long Run on iTunes / GB / UK Audience: https://itunes.apple.com/gb/podcast/the-long-run-podcast/id635015196 The Long Run on iTunes / USA Audience: https://itunes.apple.com/us/podcast/the-long-run-podcast/id635015196# RSS Feed for Android Players Android  http://thelongrun.libsyn.com/rss Here is the Audio for Episode 17 (direct download link at )  http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_17.mp3

The Long Run Episode 16 - Sept 11, 2013 - Low Carb Interviews w Sarah Grigor & Graeme Harvey - Israel SOL with Tor de Geants - Emily about to run Ultimate Trails 100km Episode 16 of The Long Run has a Low Carb theme! Emily chats with two UK Ultra athletes Sarah Grigor and Graeme Harvey who train and race on a low carb diet. Hear about their experiences of low carb performance and their race experiences across the globe. Emily and Israel bring you this episode as the racing season enters autumn and the trails start to crunch with leaves! With no Garmin or iPhone anymore Israel laments to us from a dusty roadside deep in the heart of Nebraska about the Tor des Geants raced he has missed and also being chicked by an 11 year old girl in a 5mile race. But he’s won a medal! Have you ever looked up your mates on the DUV Ultra Marathon Statistik website? We discuss Emily’s upcoming 100k race in the Lake District and estimate her finishing time. Israel updates us on some US races he would like to do and tells us about his Long Peak adventure. Emily quotes Kilian… Graeme-Al Andalus Sarah-West Highland Way Sarah at MDS Emily Running Closing track was Bullet and a Target – Citizen Cope http://statistik.d-u-v.org/index.php?Language=EN http://www.amazon.co.uk/Why-We-Get-Fat-Vintage/dp/0307474259 http://www.amazon.co.uk/Art-Science-Low-Carbohydrate-Performance/dp/0983490716 http://www.amazon.co.uk/Art-Science-Low-Carbohydrate-Living/dp/0983490708 https://www.facebook.com/carboholic.crisis http://www.amazon.co.uk/Wheat-Belly-Davis-William-MD/dp/1609611543 http://www.amazon.co.uk/The-Metabolic-Effect-Diet-Actually/dp/0061834890/ref=sr_1_1?ie=UTF8&qid=1378123073&sr=8-1&keywords=the+metabolic+effect+diet http://www.amazon.co.uk/Pure-White-And-Deadly-killing/dp/0241965284 http://www.enduranceplanet.com/dr-tim-noakes-the-real-deal-on-carbs-for-the-endurance-athlete-hydration-and-learning-to-drink-to-thirst-the-central-governor-theory-and-much-more/ http://www.amazon.co.uk/Run-Die-Kilian-Jornet/dp/1937715094 Don't forget we posted a video of Emily and Israel cycling across Wales on our Youtube page at www.youtube.com/thelongrunpodcast The Long Run Podcast on Twitter: @LongRunPodcast http://www.twitter.com/LongRunPodcast YouTube.com/TheLongRunPodcast The Long Run on iTunes / GB / UK Audience: https://itunes.apple.com/gb/podcast/the-long-run-podcast/id635015196 The Long Run on iTunes / USA Audience: https://itunes.apple.com/us/podcast/the-long-run-podcast/id635015196# RSS Feed for Android Players Android  http://thelongrun.libsyn.com/rss Here is the Audio for Episode 16 [audio http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_16.mp3] (direct download link at )  http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_16.mp3

The Long Run Episode 15 - Aug 29, 2013 - Joust 24 Hour - Leadville 100 Race Chase -  New Beginnings -Tor des Geants next up - Interview w Edward Brown - e-mail us your audio and we'll put it on the show Emily podcasts live from the Joust 24 hour race, hear her amazing experience in Episode 15. This is our entertaining episode, it's all about the sounds and experiences out running. Plus, Emily wins the race!! Israel and Emily eventually talk for a few minutes about the Leadville 100, race chasing and seeing the leaders (and also the overcrowding of the race) running at altitude. They discus some training, new job(s) and having you (runners) submit us your audio, interviews, race day experiences so we can put it on the Long Run Podcast.  Israel interviews a Leadville 100 mile finisher Edward Brown who accomplished his goal of finishing under 25 hours. Israel is off to race the infamous Tor des Geants race in Italy September 9-15, a 200 mile non-stop 7 day race, 24,000m gain, or 78,000ft vertical ascent. He's hoping to be one of the few to finish. If not... well, Joust 24 - Holt Castle Joust 24 Hour Winner Emily Race management Leadville 100 Scott Jurek Edward Brown Ian Sharman, Leadville 100 mile winner Scott Jurek 2nd Lady at Leadville 100 Shaneen Leadville 100 atmosphere Ian Sharman charging hard at 92 miles Nick Clark at 92 miles Ian Sharman 4 minutes from finish of Leadville 100 Leadville 100 finish Running in Boulder, CO Running at Pikes Peak Running at Pikes Peak Don't forget we posted a video of Emily and Israel cycling across Wales on our Youtube page at www.youtube.com/thelongrunpodcast [audio http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_15.mp3] The Long Run Podcast on Twitter: @LongRunPodcast http://www.twitter.com/LongRunPodcast YouTube.com/TheLongRunPodcast The Long Run on iTunes / GB / UK Audience: https://itunes.apple.com/gb/podcast/the-long-run-podcast/id635015196 The Long Run on iTunes / USA Audience: https://itunes.apple.com/us/podcast/the-long-run-podcast/id635015196# RSS Feed for Android Players Android  http://thelongrun.libsyn.com/rss Here is the Audio for Episode 15 [audio http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_15.mp3] (direct download link at )  http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_15.mp3

The Long Run Episode 14 - Aug 16, 2013 - Anthony Forsyth North Downs 100 2nd place Phenomenal Race - Masterful performance, superhuman training,  Israel chases races, Emily gets ready to Joust 24 Be prepared to be captivated by the amazing interview with Anthony Forsyth who battled back and forth on the Centurion Running North Downs Way 100 mile race with Edward Catmur eventually taking 2nd overall and still 1 hour 48 minutes off the old course record finishing in 16:03! Anthony will have you on edge throughout his interview as he takes us through his journey from an overweight kid to training at 140-160 miles per week to posting one of the best UK Ultrarunning performances of 2013. Anthony is a master speaker, you won't notice the time quickly passing as he tells how even though he wasn't on anyone's radar to finish with the top guys, he still had some impressive performances that just leave your jaw dropped. He won a 50 mile in the US, a trail Half marathon the next weekend, ran a 2:44 marathon in Reykjavik, Iceland placing 2nd overall just to name a couple things.  In June & July 2013, Anthony ran 600 & 650 miles each month, and everything came together at NDW100 where he had the most perfect race beyond anyone's imagination.  His crew was flawless, his pacers perfect, his family there all along the way.   In fact, this race probably demonstrated more than any other what the difference a crew makes. Israel made it to Colorado, but not before rushing around the UK in a wild chase around the country to take in everything he could, followed the North Downs Way, also witnessed the start of the first 6day race on UK soil in 25 years just south of Oxford, visited London in the waining hours, and didn't sleep more than an hour at a time for 3 days. Emily is running in the Joust 24 Hour race this weekend, (we interviewed race director Steve Worrallo of ULTRArunning ltd in Episode 10), and she'll just go and enjoy the experience. Israel's first weekend in Colorado will be following the Leadville 100 race, will be posting on twitter at: @israeltheRunner, @LongRunPodcast and probably elsewhere. Don't forget we posted a video of Emily and Israel cycling across Wales on our Youtube page at www.youtube.com/thelongrunpodcast [audio http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_14.mp3] Anthony Forsyth's Facebook Page http://www.facebook.com/100milepants The Long Run Podcast on Twitter: @LongRunPodcast http://www.twitter.com/LongRunPodcast YouTube.com/TheLongRunPodcast The Long Run on iTunes / GB / UK Audience: https://itunes.apple.com/gb/podcast/the-long-run-podcast/id635015196 The Long Run on iTunes / USA Audience: https://itunes.apple.com/us/podcast/the-long-run-podcast/id635015196# RSS Feed for Android Players Android  http://thelongrun.libsyn.com/rss Here is the Audio for Episode 14 [audio http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_14.mp3] (direct download link at )  http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_14.mp3

The Long Run Episode 13 - Aug 5, 2013 - Charlie Sharpe Interview _ Lakeland 100 2nd - Running for Women - Cycling across Wales - Controversial topics like iPods, sunscreen, and poles, Israel's farewell We are honored to have the MONTANE® Lakeland 100 2nd place finisher and phenomenal runner Charlie Sharpe on the show, hear his fascinating account moving from 29th place to 2nd over 100 miles. Emily and Israel cycled across Wales and talk about the aspects of biking, we also record this episode after running the coastal path from the stunning seaside village of Llanngrannog, Wales. According to Runners World, Women were a greater percentage of the field than men at all standard distances except the marathon. Women made up 58% of the field at 5-Ks, 55% at 10-Ks, and 60% at half-marathons. Men led 26.2-milers with 58% of total finishers. Wish so many female runners out there, it's surprising there isn't more discussion on specific issues related to running for women. Emily tackles this difficult topic and we hear some very interesting and important topics that many runners and coaches may not think about, especially about planning your training or races. Emily keeps everyone entertained and we hope you enjoy the discussion. The last portion of the show, Israel and Emily take very strong sides on controversial debates between sunscreen advocates and those all for getting the Vitamin D we need, we're both very pro-iPod / headphones, how music or podcasts help, and we even dabble in whether poles should be acceptable in races or not. Last Israel say's his farewell from the UK but will still be producing this podcast and looking forward to hearing from the audience as to where the future of this show should go. Thank you all! 10,000 downloads and counting! Photos of Charlie Sharpe and his medal collection: Charlie Sharpe and his trophies Photos of Israel and Emily's running and cycling in Wales: Israel and Emily on Coastal Path near LLangrannog, Wales   Stunning Scenery on Welsh Coast http://charlie-sharpe.blogspot.co.uk Cholesterol, Sun Exposure, Autism, Alzheimer's - Stephanie Seneff http://www.paleorunner.org/2013/08/cholesterol-sun-exposure-autism.html The Long Run Podcast on Twitter: @LongRunPodcast http://www.twitter.com/LongRunPodcast YouTube.com/TheLongRunPodcast https://itunes.apple.com/us/podcast/the-long-run-podcast/id635015196# RSS Feed for Android Players Android  http://thelongrun.libsyn.com/rss Here is the Audio for Episode 13  (direct download link at )  http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_13.mp3

The Long Run Episode 12 - July 20, 2013 - Q&A, ketosis, drinking river water - low carb - AAUT 5 day race - 2014 running camp - bike across Wales In our latest Episode, Emily and Israel answer a few questions about fueling for the Three Peaks Challenge, drinking river water - is it safe? Maffetone heart rate training with  low carb eating how they are interrelated - Emily keeps using big words in relation to ketosis. She's also launching a trail running camp in August 2014 for anyone including families. We discuss a little of Israel's 5 day run in Spain in 41 deg C / 105 deg F temperatures, and why would he buy two pizzas at night? Emily's going to bike across Wales, maybe Israel too, shout out to British Trail Running Podcast for getting Emily's Hadrian's Wall stamps. Lots of odd humour and great some learning in this show. Enjoy! The Long Run Podcast on Twitter: @LongRunPodcast http://www.twitter.com/LongRunPodcast YouTube.com/TheLongRunPodcast https://itunes.apple.com/us/podcast/the-long-run-podcast/id635015196# RSS Feed for Android Players Android  http://thelongrun.libsyn.com/rss Here is the Audio for Episode 12 http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_12.mp3

The Long Run Episode 11 – July 3, 2013 – Prevention of Overtraining Syndrome, the endocrine system? - Vertical Km - Heat Training - Emily's celebrity status - How fast can Israel run 1 mile? It's already July! So lets talk about the prevention of Overtraining Syndrome. What is so important about the endocrine system? Many of us are in the middle of "racing season," so we thought we'd focus on how to keep from getting overtrained, and making sure you don't break down and ruin your running season.  Israel had it 4 years ago.  It's not fun, and it takes months to get back into running.      We talk about Israel running up a vertical km in France and the exciting atmosphere!  Emily is turning into a celebrity star. She's got camera crews following her around, and they might even get to ride her fire engine!  How fast can Israel run a mile after running 150 miles in the desert? Got ideas for Emily's 40th next year? Heat training.   Hopefully you enjoy this podcast, we actually tried to pretend we know what we're talking about this time.  Good luck to Jim running in Norway this weekend!   [audio http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_11.mp3] The Long Run Podcast on Twitter: @LongRunPodcast http://www.twitter.com/LongRunPodcast YouTube.com/TheLongRunPodcast The Centurion Running Post where I first heard about the importance of the endocrine system with running and ultras.  http://www.centurionrunning.com/blog/?page=15 The endocrine system is the body's mechanism for producing hormones that help maintain normal bodily function. Recently a bit more has come to light about ultrarunning causing stress on the endocrine system and depletion of it is a by-product of massive training mileage or over stressing it during very long races. Reading the list of symptoms in articles like this and problems resulting from such stresses it has become obvious to me that I have been suffering the longer lasting after effects of over stressing my body over long periods of time. ENDOCRINE SYSTEM DEPLETION http://www.succeedscaps.com/articles/endocrine_system_depletion/   The endocrine system is a collection of glands that produces a wide variety of chemical messengers called hormones, necessary for normal bodily functions. Hormones regulate processes as diverse as metabolism, growth, digestion, sexual development, and response to stress. The glands release the hormones directly into the bloodstream where they are transported to organs and to tissues. At these target organs and tissues, the secreted hormone evokes a specific, pre-programmed response from the targeted cells. The specific functions of the endocrine system include: regulating the chemical composition and volume of the body regulating metabolism and energy balance, including digestion regulating contraction of smooth and cardiac muscle maintaining homeostasis even during crisis events regulating components of the immune system, and regulating the integration of growth and development. Thus, appealing to the endocrine system is one way in which the body coordinates its actions with information collected from the environment. Most runners think that long training runs are only needed to build muscle for the hours of work they will do in an ultra. Actually, long runs are just as important for training other systems to respond to stress: the heart, lungs, liver, kidneys, digestive system and the endocrine system. We often think of the momentary surge of adrenaline we get when frightened, but to run an ultra, adrenaline is needed all day. The endocrine system is responsible for teaching the body to react to the physical, emotional and mental stress of running an ultra. Most of that training is accomplished during very long runs........... Keep on reading.... http://www.succeedscaps.com/articles/endocrine_system_depletion/ Check out Israel's Map at home, in 3 years the trails, ultras, places run around the country, around cities, joining up many trails. Ultra Touring Map of UK - Israel's places run Jan 2010 to June 2013 Mt. Blanc Vertical km Challenge - June 28, 2013 - http://www.montblancmarathon.net/en/races/vertical-km https://itunes.apple.com/us/podcast/the-long-run-podcast/id635015196# RSS Feed for Android Players Android  http://thelongrun.libsyn.com/rss Here is the Audio for Episode 11 (direct download link at ) http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_11.mp3

The Long Run Episode 10 - Steve Worrallo - ULTRArunning - Race Director - The Joust 24 Hour - Relentless In Episode 10, Emily interviews Steve Worrallo of ULTRArunning Ltd based out of Holt Castle, race director for countless ultramarathon events in the UK including the Severn Challenge, The Joust 24 hour, and Relentless. Hear from the difficult side of race directing and find out what Steve's up too and has planned for 2013.  http://www.ultrarunningltd.co.uk We are all runners in life. What type of Runner are you? “Look up and not down; look forward and not back; look out and not in; and lend a hand." E. E. Hale “Obstacles are great incentives” Jules Michelet “It is hard to fail, but it is worse never to have tried to succeed” Theodore Roosevelt “If we are facing the right direction, all we need to do is keep on walking” Zen Proverb “If you don’t know where you are going you’ll end up some place else” Yogi Berra https://itunes.apple.com/us/podcast/the-long-run-podcast/id635015196# RSS Feed for Android Players Android  http://thelongrun.libsyn.com/rs http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_10.mp3

The Long Run Episode 9 – June 21, 2013 – Executing a perfect 100 Mile Race – South Downs Way 100; Ultra-touring, real “aCross-Country” Running – Hadrian’s Wall; and another LDWA event. We’re all Very long this week! Welcome to Episode 9 of the Long Run Podcast – here we are in June, the Longest day of the year, only 2 months after our start of this show. Who would have thought a couple nutters talking their training and running of long miles people would be interested in?  Well, we’re here to continue bringing you the best of UK long running, mostly our own personal experiences in fell running, trail running, ultramarathon running all around this great country. DNF Corner: Falling asleep in a portaloo and DNFing in a 100? That's one to never forget? Hadrian's Wall, the 7th stamp, is it a DNF?Snot Rocket Segment: Running across an interesting scene in the woods Video link to Israel's South Downs Way 100 Mile Run Race - http://www.youtube.com/watch?v=ZPY7HJ4gUTg&hd=1 Israel at Finish of South Downs Way 100 Mile June 16, 2013http://www.youtube.com/watch?v=ZPY7HJ4gUTg&hd=1 Israel Run's the Centurion Running South Downs Way 100 Mile. His experience, race preparation, race execution, food, fruit, aid stations, falling asleep, the highs, the lows (not many, hardly any). Mental sharpness. Hadrian's Wall. Ultra-touring. Fastpacking? Getting from point to point. Enjoying the scenery, no pressure, covering distance. Getting train, bus, car and run home, run across a country, run to the sea, run a National Trail, have fun at it. Ultra style, multi-day. Check out Israel's Map at home, in 3 years the trails, ultras, places run around the country, around cities, joining up many trails. Ultra Touring Map of UK - Israel's places run Jan 2010 to June 2013 2013 LDWA 100 Mile event. http://www.ldwa.org.uk/2013Hundred History of the LDWA 100 - http://www.ldwa.org.uk/hundreds/hundred.php Mt. Blanc Vertical km Challenge - June 28, 2013 - http://www.montblancmarathon.net/en/races/vertical-km https://itunes.apple.com/us/podcast/the-long-run-podcast/id635015196# RSS Feed for Android Players Android  http://thelongrun.libsyn.com/rss Here is the Audio for Episode 9 [audio http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_9.mp3] (direct download link at )  http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_9.mp3

The Long Run Episode 8 – June 7, 2013 - What's it like to run miles? LDWA 100 mile finisher Jim Tinnion tells us exactly what it's like. Hear audio from during his race and we interview Jim afterward about the experience. He also offers some sound advice and entertains us with some riviting tales going 100 miles from sea to sea. [audio http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_8.mp3] Episode 8 brings us audio Jim Tinnion recorded while attempting his first 100 mile run. We interview Jim afterwards and he takes us on quite the journey from the north Cornish coast to the South Devon coast and finishes the LDWA 100 mile.  He also gives advice for those of us about to run our first 100 mile, and we all get into a short discussion about the Vertical km challenge in Chamonix, France at the end of the month.[audio http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_8.mp3] 2013 LDWA 100 Mile event. http://www.ldwa.org.uk/2013Hundred 2013 LDWA 100 Map.The event route runs from Wadebridge on the north Cornish coast to Teignmouth on the south Devon coast. History of the LDWA 100 - http://www.ldwa.org.uk/hundreds/hundred.php Mt. Blanc Vertical km Challenge - June 28, 2013 - http://www.montblancmarathon.net/en/races/vertical-km https://itunes.apple.com/us/podcast/the-long-run-podcast/id635015196# RSS Feed for Android Players Android  http://thelongrun.libsyn.com/rss at ) http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_8.mp3

The Long Run Podcast Episode 7 – May 24, 2013 – GUCR, Unscheduled ultramarathons, duathalons, Bullet Proof Coffee, Intermittent Fasting, HITT, Kids shoes, Grand Union Canal 145 mi finisher James Dowdall Interview   0 0 1 67 383 Smart Thought Analytics 3 1 449 14.0 Normal 0 false false false EN-US JA X-NONE <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true" DefSemiHidden="true" DefQFormat="false" DefPriority="99" LatentStyleCount="276"> <w:LsdException Locked="false" Priority="0" SemiHidden="false" UnhideWhenUsed="false" QFormat="true" Name="Normal"/> <w:LsdException Locked="false" Priority="9" SemiHidden="false" UnhideWhenUsed="false" QFormat="true" Name="heading 1"/> <w:LsdException Locked="false" Priority="10" SemiHidden="false" UnhideWhenUsed="false" QFormat="true" Name="Title"/> <w:LsdException Locked="false" Priority="11" SemiHidden="false" UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/> <w:LsdException Locked="false" Priority="22" SemiHidden="false" 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/* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin:0in; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:Cambria; mso-ascii-font-family:Cambria; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Cambria; mso-hansi-theme-font:minor-latin;} Welcome to this special Episode 7, where we bring to you an interview with James Dowdall: Grand Union Canal145 mile Race 2012 finisher, and 2013 competitor. Hear the experience of James running along the canal from Birmingham to London in 34 hours non-stop. Hokas, Simple nutrition, rain, who falls into the canal.
http://www.gucr.co.uk                 [audio http://traffic.libsyn.com/thelongrun/The_Long_Run_Episode_7.mp3] But First, we discuss What’s Happening? Skyping. To Garmin or not to Garmin,Israel’s last minute ultramarathon, unknowing how far it would beEmily’s unscheduled duathalon, getting excited for Hadrian’s WallBullet Proof Coffee, bazinga hype, or good stuff?Intermittent Fasting, training to workout while burning fat as fuelHigh Intensity Interval Training, short fast 95% effortShoes! We somehow digress about kids shoes and children’s running!(Video Israel referenced: 3 year old kid running form http://www.youtube.com/watch?v=0UnktVFGMiQ&list=PLmBEd11bsp1fedZQe1ttN-F-RUc9tiRFx&index=4)Israel stops Army guy from complaining about shoes LDWA 100, Jim Tinnion is getting ready to run his first 100, Israel get’s advice out on the trailThe Long Distance Walkers Association Annual 100 Milehttp://www.ldwa.org.uk/2013Hundred Did someone say Pink Floyd? If your're able to write a review for us on iTunes, spread the word, we’ve reached several thousand downloads, thank you all! https://itunes.apple.com/us/podcast/the-long-run-podcast/id635015196#

The Long Run Episode 6 - May 16, 2013 -  Multi-day stage racing / Extreme Energy / TransAlpine / Cross-fit interview with ultra-athlete Graham Carless May 16, 2013. Episode 6. Israel and Emily welcome you back to this discussion on multi-day stage racing and training. Highlighting Extreme Energy races in the UK, talk about the Trans Alpine run across 4 countries in the Alps, and Emily interviews ultra-athlete and Cross-fit instructor Graham Carless. Show Notes and Links Show Notes and Links Red Kite Challenge Weekend 4th & 5th May 2013 - http://www.redkite-barcudcoch.org.uk/ Extreme Energy http://www.xnrg.co.uk - The Pony Express 2013 - The Fan Dance 2013 - Round the Island 2013 - The Toad Challenge 2013 - The Druid Challenge 2013 - The Pilgrim Challenge 2014 TransAlpine Run Website  http://www.transalpine-run.com/alps_cross_start.htm Israel's TransAlpine You Tube Video - with stunning scenery of the Alps http://www.youtube.com/watch?v=X3UCH3FQiYQ Graham Carless Dr Kelly Starrett "Becoming A Supple Leopard" and Brian MacKenzie "Power, Speed, Endurance" www.crossfitendurance.com Personal photos referenced or talked about in this show Day 2 of 3 Day 82 mile  Druid Challenge, in November 2010, does anyone look thrilled? 140 runners ready to bed down in a gym at the Extreme Energy Druid Challenge Multi-Day stage race Druids Challenge Day 3 Start November 2010 TransAlpine Run Day 2, 34 miles across Austrian Alps September 2011. TransAlpine Race Day 1 of 8, leaving Germany descending into Austria, 165 miles to go The Pack Israel carried on 47 Mile South Down's Way, as demonstrated by Annie A few of the blisters from 47 Mile South Downs Way with pack. GPS Tracking of South Downs Way from Winchester to Amberley run on April 30, 2013 Emily Running Strong at the Red Kite Challenge in Wales May 2013

The Long Run Episode 5 - May 3, 2013 - Interview with Sports Massage Therapist Jen Lovesey / More on Nutrition, Good fats - Diet / Races CCC - race experience - New UK 100km races & more.  May 3, 2013. Episode 5. In our best Long Run Podcast yet, Israel and Emily talk about Sports Massage, Foam Rollers, and then  have an interview with Sports Massage Therapist and Bedford Harriers Coach Jen Lovesey. Jen's discussion on how sports massage can help, having a balanced holistic approach to running & fitness, IT band injuries/issues, runners knee and isolating the causes of issues.     After the interview Israel and Emily briefly touch on breathing, cadence and weight loss, and lots on good fats like coconut oil, olives, nuts, flash point of cooking oil, typical diet for a week, & eat indulgences.   Emily's experience at the 2012 CCC 100km race from Cormayeur Italy to Chamonix France. Battling storms, snow, rain, language barriers, and she still finished strong!   Speaking of 100km races, we mention two new 100km races in the UK this September 14, 2013 Stour Valley Path 100 Ultra Run, and Lake District's Ultimate Trails Challenge 100km. The show ends on Emily's planned Hadrian's Wall 2 Day 84 mile run, and Israel's experience running the Loch Ness Marathon and simultaneously trying to catch his plane home.  Jen Lovesey | Sports & holistic massage  http://www.jenlovesey.co.uk Stour Valley Path 100 Ultra Run http://www.svp100.co.uk Lake District's ULTIMATE Trails Challenge http://www.ultimatetrails.com Emily's Blog Post of CCC Race: http://blueberrytrailz.blogspot.co.uk/2012/08/ccc.html CCC® (Courmayeur Champex Chamonix) http://www.ultratrailmb.com/page/21/CCC®.html Endurance Life - Coastal Trail Series Races www.endurancelife.com Israel's Loch Ness Marathon Post Race report - racing to catch my plane, no shower, still sweating http://www.israeltherunner.com/chester-and-loch-ness-marathons-1-week-apart/  Hadrian's Wall

April 25, 2013. In Episode 4 of The Long Run, Israel and Emily get into good discussion about Stretching Anatomy, running anatomy, plyometrics,  and what some authors are saying about the muscle tension. Emily interviews Jim Tinnion on the art of navigation and map reading during a race, courses available for those looking to increase map and compass skills. English junior Fell Running Championships in Church Stretton April 27. Snot Rocket Corner of life on the trail, what is a "two bottle run?" DNF Corner - carb loading with wine before attempting first marathon.  We have quite a few laughs and talk cheetahs and lions, hydration, almond butter sachets, and a whole lot more.

We send our deepest sympathies to everyone who experienced tragedy at the Boston Marathon, and wish all those taking part in the London Marathon this weekend the best run you can have, you will run strong.   In Episode 3 of The Long Run, Emily and Israel discuss strength training,  run streaking, listening to your body, nutrition, sugar, Paleo, favorite podcasts, non-conventional race strategy, dream races we wish we could do, Snot Rocket Segment, DNF Corner, learning things the hard way, some laughs and getting out to run. 

In Episode 2 of The Long Run Podcast, Israel and Emily discuss their recent training - an ultramarathon mountain training run and a track marathon? Emily's recent ultra win, using Maffetone training method, discuss a little of UltraStu's pacing strategy, Israel's preparation (or not) for Transvulcania. We talk about shoes - do they really matter? Is is ok to keep all your old dirty trainers? We hear about Endurance Life, their raving events and we always have our Snot Rocket Segment about life on the trail, DNF corner, and some entertainment for your next Long Run.  Links we have talked about: http://www.israeltherunner.com/pennien-way-31-miles-edale-marsden-3april2013/ www.endurancelife.com http://ultrastu.blogspot.co.uk http://philmaffetone.com/180formula.cfm  

Episode 1 introduces you to your hosts Israel and Emily, a unique set of runners in the UK who are just ordinary people with normal jobs, families, life, that try to fit in crazy long runs sometimes 1-5 miles, other times 30 or 100 mile races.  We talk experiences training, preparing for races, feature our Snot Rocket Segment, and DNF corner,  Life in the trail, and try to have a few laughs along the way.  Links we talk about or reference: Mongolia Sunrise to Sunset 100km http://ms2s.dk/ Israel's Monglia 100km video https://www.youtube.com/watch?v=Vni0ys3yOAE The Spine Race: http://www.thespinerace.com/ Tor des Geants http://www.tordesgeants.it/en/content/home-page CCC Race - http://www.ultratrailmb.com/page/21/CCC%C2%AE.html TDS Race http://www.youtube.com/watch?v=33wjDrO0NYc Strava - http://www.strava.com/