Training Talk (Evolved) - Matt eyes 3 sub 2:20's in 3 months at CIM while Luke No Longer Believes in Losing Fitness Fast After Bouncing Back Quickly

oin the Shareholders Club / Private Podcast Feed: https://www.sweatelite.co/shareholders/ Join us in Arizona Jan 31-Feb 3: https://www.eatruntravel.com/arizona-running-experience Luke Instagram: https://www.instagram.com/lukeandrewkeogh/ Luke Training Log - Strava: https://www.strava.com/athletes/87061348/ Matt Instagram: https://www.instagram.com/mattinglisfox/ Matt Training Log - Strava: https://www.strava.com/athletes/6248359 In this episode of the Sweat Elite podcast, hosts Matt and Luke discuss their recent training experiences and challenges with audio quality due to being away from their regular setups. Luke shares insights from his recent visit to Ireland, including an impressive workout that suggests he's in excellent shape for the upcoming Houston Half Marathon. They delve into the specifics of his training, how he's handling the higher mileage, and strategies for combating jet lag when traveling for races, including the importance of adjusting to local time and running soon after arrival. Matt also discusses his marathon plans for 2025, aiming to run one every month, and touches on a recent long run that indicates promising fitness levels for Houston. The episode wraps up with an invitation to join their Shareholder's Club and engage more deeply in their training discussions via a dedicated Discord channel. Topics: 00:00 Welcome and Introduction00:21 Luke's European Adventures01:04 Podcast Format and Shareholders Club02:04 Training Updates and Houston Half Marathon03:08 Luke's Intense Workout Breakdown13:02 Jet Lag Tips for Runners20:19 Training Goals and Future Races24:44 Race Strategy and Goals25:21 Mid-Race Decisions and Flexibility26:30 Tapering and Performance33:28 Marathon Every Month Challenge35:26 Upcoming Races and Preparations42:16 Podcast Wrap-Up and Community Engagement

Join us in Arizona Jan 31-Feb 3: https://www.eatruntravel.com/arizona-running-experience Train with Matt: https://sweatelitecoaching.com/matt-fox/ Tune into the Private Podcast Feed and Join Our Discord Discussions:  https://www.sweatelite.co/shareholders/ Contact: [email protected] -- -- -- In this episode of the Sweat Elite podcast, founder Matt Fox discusses the launch of a new YouTube channel dedicated solely to podcast content, separate from the main Sweat Elite channel. He also shares exciting news about triathlete Alex Yee competing in the London Marathon and analyzes public predictions for Yee's performance time. Matt answers listener questions about his running background and strategy, including his perspective on how weight, mileage, and specific training blocks affect performance. The episode also dives into topics such as the ethics of sports sponsorship, the potential for increased training volume to push marathon records, and the evolving landscape of running media and content creation. Additionally, Matt provides insights on upcoming races, notably the innovative 'Marathon Project,' and offers practical workout recommendations for runners of various distances. Topics: 00:00 Welcome to the Sweat Elite Podcast00:33 New YouTube Channel Announcement01:27 Year in Sport on Strava01:34 Alex Yee's Marathon Ambitions04:13 The Marathon Project04:47 Blocked by Citius Mag09:09 My Running Journey20:30 Marathon Training Advice23:21 CIM Marathon Insights27:01 Listener Congratulations and Holiday Wishes27:20 Addressing Sponsorship Concerns31:11 Freddy Ovett's Marathon Journey37:05 Workouts of the Week42:13 Training with Club in Chicago in Summer43:54 Impact of Speed Training and Weight on Performance49:35 Future of Marathon Training and Recovery54:25 Upcoming Topics and Closing Remarks -- -- --  5/10k Workout: 34min fartlek: 7/6/5/4/3/2/1 @ threshold with 1min float recovery. HM: 16km: 10 x (1k @ HM goal pace, 600m float) M: 30km: 5km WU, 20km: 3 sets of (3k @ MP+5%, 2k @ MP, 1k @ MP-5%, 1k easy), 5km CD.

Join the Shareholders Club / Private Podcast Feed: https://www.sweatelite.co/shareholders/ Join us in Arizona Jan 31-Feb 3: https://www.eatruntravel.com/arizona-running-experience Luke Instagram: https://www.instagram.com/lukeandrewkeogh/ Luke Training Log - Strava: https://www.strava.com/athletes/87061348/ Matt Instagram: https://www.instagram.com/mattinglisfox/ Matt Training Log - Strava: https://www.strava.com/athletes/6248359 In this episode of the Sweat Elite Podcast, Luke and Matt discuss their training journey as they approach the Houston Marathon and Half Marathon, with just under five weeks to go. They elaborate on recent podcast changes, training plan specifics, and their active Discord group for the shareholders club. They emphasize the importance of balancing viewpoints and being respectful within their running community. The discussion also delves into the merits of various marathon courses such as Chicago, CIM, and Indy, analyzing which might be the fastest under optimal conditions. Adam Lipschitz's unique training methodology and the use of high-cadence tools like the ARC trainer are examined for their effectiveness in running performance. Additionally, they share insights on the importance of mental breaks and lighter training periods, noting how these can benefit long-term performance. Finally, the episode teases upcoming global running experiences organized under the new 'Glob Runners' banner. Topics: 00:00 Introduction and Upcoming Marathon00:40 Podcast Structure and Shareholders Club01:26 Discord Group Dynamics02:28 Respecting Different Viewpoints in Running05:23 Shareholders Club and Direct Support10:20 Adam Lipschitz's Unique Training Approach12:15 Balancing Training and Life18:47 Importance of Rest and Recovery21:38 Running in Ireland and Personal Reflections27:18 High Cadence Training Insights28:26 The Arc Trainer Advantage32:58 Global Runners Website and Upcoming Trips37:38 Comparing Marathon Courses45:25 Conclusion and Next Episode Teaser

Join us in Arizona Jan 31-Feb 3: https://www.eatruntravel.com/arizona-running-experience Train with Matt: https://sweatelitecoaching.com/matt-fox/ Tune into the Private Podcast Feed and Join Our Discord Discussions:  https://www.sweatelite.co/shareholders/ Contact: [email protected] -- -- -- In this episode of the Sweat Elite podcast, host Matt Fox interviews South African marathoner Adam Lipschitz. Matt quizes Adam about his impressive achievement at the Valencia Marathon, where he clocked 2:08:54—the fastest marathon time by a South African in 2023—while training only 86 kilometers (53 miles) per week in the 12 weeks leading up to the race. Adam discusses his unique training methods, including the use of an ARC trainer, his strategic approach to fueling, and balancing his running with social life and entrepreneurship. He also touches on a doping issue within South African athletics and his goals for future races and the Olympics. Topics: 00:00 Introduction and Weather Update00:28 Incredible Achievement at Valencia Marathon01:01 Adam Lipschitz's Training Insights02:10 Upcoming Training Experience in Arizona03:53 Interview with Adam Lipschitz Begins04:23 Adam's Early Running Career07:45 Challenges and Injuries09:54 Training Philosophy and Cross Training16:48 Valencia Marathon Build-Up22:28 Pacing and Long Runs37:08 Diet and Final Preparations39:52 Discussing Calorie Tracking and Diet40:59 The Arc Trainer: A Key Training Tool44:01 Gym Sessions and Injury Prevention45:22 Race Day in Valencia: A Detailed Recap52:16 Post-Race Reflections and Future Goals01:00:14 Balancing Running with Life and Business01:06:02 Doping Scandal in South Africa01:10:29 Final Thoughts and Farewell

Join us in Arizona Jan 31-Feb 3: https://www.eatruntravel.com/arizona-running-experience Train with Matt: https://sweatelitecoaching.com/matt-fox/ Tune into the Private Podcast Feed and Join Our Discord Discussions:  https://www.sweatelite.co/shareholders/ Contact: [email protected] -- -- -- In this episode of the Sweat Elite podcast, host Matt Fox discusses his recent performance at the California International Marathon and shares his unconventional marathon training experiment – running a marathon every month to explore different training methodologies. He elaborates on his post-race recovery strategies, including the use of ketones, protein, and creatine. Matt touches on the importance of varied training cycles through speed, marathon-specific workouts, and the benefits of racing frequently. He answers listener questions about nutrition, workout routines, and the concept of 'Zone 2' training. The podcast also covers the logistics of finding good running routes in new cities and includes details about upcoming events and coaching opportunities with the Sweat Elite Coaching Academy. Topics: 00:00 Welcome back to the IMO Series01:19 CIM Short Recap02:07 Marathon Experiment: Racing Every Month05:38 Recovery Strategies and Post-Race Routine15:30 Upcoming Races and Challenges17:40 Nutrition and Training Insights20:11 Finding Running Routes in New Cities22:20 Periodization and Long-Term Training Plans27:57 Thoughts on Stryd and Running Metrics31:20 Workouts of the Week (5km/10km, HM, M)37:08 Thoughts on Rumma App and Coaches Experience39:11 Running and Purpose Question45:10 Carb Loading for Races Question46:33 Cold Weather Running Tips48:28 Marathon Frequency and Recovery51:12  Zone 2 Training Question54:52 Fasted Running vs Non Fasted Question59:57 Conclusion and Final Thoughts -- -- -- Workouts of the week: 5k/10k: , 4 or 5 sets of (800m + 600m + 400m + 200m) 30 sec rest 10k pace working down to 3k pace. 400m jog recovery between every broken 2km. HM: 3k @ HM+5%, 5 x 1k @ HM goal pace (1min), 2k @ hard M: 32k (20mi): 10k warm up, 4 x (2k @ M, 1k jog, 1k a bit faster, 1k jog), 2k easy

Join the Shareholders Club / Private Podcast Feed: https://www.sweatelite.co/shareholders/ Join us in Arizona Jan 31-Feb 3: https://www.eatruntravel.com/arizona-running-experience Luke Instagram: https://www.instagram.com/lukeandrewkeogh/ Luke Training Log - Strava: https://www.strava.com/athletes/87061348/ Matt Instagram: https://www.instagram.com/mattinglisfox/ Matt Training Log - Strava: https://www.strava.com/athletes/6248359 In this episode of the Sweat Elite Podcast, hosts Luke and Matt discuss Luke's impressive performance at the California International Marathon, his training plan leading up to the Houston Half and Osaka Marathon, and the intricacies of high mileage training. They delve into the technicalities of race day, handling unexpected challenges like equipment failures and asthma flare-ups, and the impact of race-day environment on performance. The conversation expands to include advice for maintaining motivation, high mileage vs. low mileage strategies, and the benefits of joining their supporters club for deeper insights and direct communication through a new Discord channel. Topics: 00:00 Welcome to the Sweat Elite Podcast 00:15 Luke's Training and Upcoming Races 00:34 Garmin Glitch and Manual Uploads 01:11 Supporters Club and Discord Channel 02:21 Arizona Running Experience 02:45 Luke's Morning Workout Breakdown 04:58 Training Philosophy and Mileage 09:20 Lifetime Mileage and Endurance 16:02 CIM Race Recap and Reflections 25:29 Pacing Through the First Half 25:58 Weather and Course Conditions 26:13 Navigating the Pack 27:29 Unexpected Challenges 29:42 Fueling Mishaps 34:38 Cramping and Final Push 36:31 Reflecting on Achievements 40:43 Future Plans and Strategies 47:00 Conclusion and Next Steps

Join us in Arizona Jan 31-Feb 3: https://www.eatruntravel.com/arizona-running-experience Train with Matt: https://sweatelitecoaching.com/matt-fox/ Tune into the Private Podcast Feed- Training Talk: https://www.sweatelite.co/shareholders/ Contact: [email protected] -- -- -- In this episode, Matt from Sweat Elite shares his final preparations and training insights leading up to the California International Marathon (CIM). He reflects on his recent marathon performances in Chicago and Indianapolis, discussing his pacing strategies and the meticulous adjustments he’s made in training. Matt also delves into his final workouts, the impact of the weather, and his asthma management. Additionally, he provides advice on marathon and half-marathon training, shares details about new supplement routines, and discusses the benefits of having a coach versus following generic training plans. 00:00 Introduction and Pre-Race Update01:28 Weather Conditions and Training Challenges03:31 Asthma and Medication Adjustments04:28 Race Strategy and Goals06:23 Reem's Training and Progress08:59 Carb Loading and Travel Plans13:37 Podcast and Coaching Announcements16:49 Training Camps and Future Plans19:56 Valencia Marathon Insights23:07 Marijuana and Pain Management Discussion27:18 Listener Questions and Training Advice30:54 Understanding RPE and Easy Running32:44 Workouts of the Week: 5K/10K, Half Marathon, and Marathon38:10 Pacing a Marathon Without a Watch40:01 Training Tips for Newer Runners45:01 Comparing Marathon Training Plans48:29 Using Marathons as Long Runs51:36 Supplements for Runners54:12 Final Thoughts and Race Predictions -- -- -- Workwouts of the week: 5k/10k Workout: 5 x (1k @ 10k, 30sec, 600m @ 5k). Ser break: 3min / jog 400m. Half Marathon: 5k @ HM + 10sec/k. 4k @ HM + 5sec/k. 3k @ HM, 2k @ HM - 5sec/k, 1k @ HM - 10sec/k. Recovery: 2min walk Marathon: 30km: 5km warm up, 2 x 10km with 1km recovery. 1st 10km @ Marathon goal pace. 2nd 10km alternating 1km just slower than goal pace with 1km just faster than goal pace. 4km cool down.

Join the Shareholders Club / Private Podcast Feed: https://www.sweatelite.co/shareholders/ Join us in Arizona Jan 31-Feb 3: https://www.eatruntravel.com/arizona-running-experience Luke Instagram: https://www.instagram.com/lukeandrewkeogh/ Luke Training Log - Strava: https://www.strava.com/athletes/87061348/ Matt Instagram: https://www.instagram.com/mattinglisfox/ Matt Training Log - Strava: https://www.strava.com/athletes/6248359 In this episode of the Sweat Elite Podcast, Matt and Luke delve into their current training routines, diet strategies, and mental approaches as they prepare for upcoming races like the California International Marathon and the Houston Half. Luke shares insights on recovering his routine, hitting long runs, managing nutrition with intermittent fasting, and the benefits of flexibility in training. The duo also discusses recent remarkable marathon performances, including Andy Buchanan’s record-breaking run at the Valencia Marathon, and the implications of high-volume versus low-volume training. The episode concludes with a discussion about Luke's upcoming build for the Osaka Marathon and Matt's plans related to potential visa processing for travel. Join the pair as they explore the nuances and complexities of marathon preparation. Topics: 00:00 Introduction and Upcoming Races00:33 Luke's Training Overview02:36 Diet and Intermittent Fasting10:57 Strava and Logging Workouts17:43 Valencia Marathon Highlights33:30 Training Insights and Future Plans38:20 Conclusion and Private Podcast Invitation      

Join us in Arizona Jan 31-Feb 3: https://www.eatruntravel.com/arizona-running-experience Train with Matt: https://sweatelitecoaching.com/matt-fox/ Tune into the Private Podcast Feed- Training Talk: https://www.sweatelite.co/shareholders/ Contact: [email protected] -- -- -- In this episode of the Sweat Elite Podcast, host Matt discusses his marathon training strategies, health challenges, and recent workouts. He delves into the benefits of marijuana for easing Achilles tendinopathy, shares his dietary approach for weight loss, and recounts his experiences with different marathons. Matt also reflects on the controversy surrounding running under another person's bib and addresses various listener questions. Topics: 00:00 Introduction and Thanksgiving Greetings 01:01 Deep Dive into Thanksgiving and Australia Day 01:47 TV Purchase and Podcast Recommendations 02:36 Upcoming Races and Training Updates 03:05 Addressing Criticism and Open Invitations 04:14 Valencia Marathon and Coaching Insights 06:06 Transition from Indy to CIM 07:51 Training Regimen and Diet Insights 12:12 CIM Course and Strategy 20:23 Travel Company Updates and Future Plans 25:11 Bib Controversy and Listener Feedback 29:13 Controversy Over Race Timing Methods 31:01 Disqualification and Aftermath 32:15 Personal Experience with Bib Mix-Up 33:28 Achilles Tendinopathy and Unconventional Remedies 42:32 Diet and Weight Management Strategies 49:27 Workouts of the Week 53:38 Seven Marathons in Seven Continents 58:58 Closing Remarks and Upcoming Topics -- -- -- Workwouts of the week: 5k/10k Workout: 3 sets of (8 x 400m). First set with 30sec rest at Half Marathon pace, second set with 60sec rest at 5k/10k pace, third set with 90sec rest at 2k/3k pace. You could do sets of 5 or 6. Half Marathon: 3 sets of (3k @ Half Marathon goal pace, 1min rest, 1km @ 10km pace) 3min rest between sets. Marathon: 33k (20.5mi) - 20km easy building to steady, 10km @ Marathon Pace straight into 2km Faster than Marathon pace , 1km easy

Join the Shareholders Club / Private Podcast Feed: https://www.sweatelite.co/shareholders/ Join us in Arizona Jan 31-Feb 3: https://www.eatruntravel.com/arizona-running-experience In this episode of the Sweat Elite podcast, hosts Matt and Luke discuss their recent experience with splitting Training Talk episodes between public feed and the Shareholders Club. They dive into a successful week of splitting content and Luke shares his challenging day, balancing an early morning workout and a lengthy deposition. The hosts touch on Luke’s mesothelioma, asbestos litigation specialty, and anecdotes from legal depositions. They then transition to running, particularly Luke's recovery from heat exhaustion and his gradual return to full training. Luke provides detailed insights into his gym regimen and the importance of consistent strength training. The discussion also covers the mental and physical aspects of dealing with forced rest periods due to injury, training and diet habits, and their personal running plans, including Matt's upcoming CIM marathon and Luke's preparations for the Houston half marathon and Osaka marathon. Luke Instagram: https://www.instagram.com/lukeandrewkeogh/ Luke Training Log - Strava: https://www.strava.com/athletes/87061348/ Matt Instagram: https://www.instagram.com/mattinglisfox/ Matt Training Log - Strava: https://www.strava.com/athletes/6248359 Topics: 00:00 Introduction and Podcast Format 00:51 Luke's Deposition Experience 02:43 Specialization in Law 04:23 Training Week Overview 09:39 Gym Routine and Strength Training 15:33 Logging Workouts on Strava 20:42 Early Days on Strava 21:18 Failed App Venture 22:12 Listener's Question on Heat Exhaustion 22:54 Steps to Recover from Heat Stroke 25:36 Importance of Rest and Hydration 27:10 Building Back Fitness 32:57 Mental Challenges During Recovery 36:47 Diet and Weight Management 40:35 Conclusion and Next Steps Join the Shareholders Club / Private Podcast Feed: https://www.sweatelite.co/shareholders/ Join us in Arizona Jan 31-Feb 3: https://www.eatruntravel.com/arizona-running-experience