“You have a limited amount of time and a limited amount of energy. You have to decide where to spend your energy dollars to get the best results.” - Coach Scott Johnston on The Extramilest Show #122 Another incredible episode with Coach Scott Johnston. He is back for Round 2 after our first episode reached over 140,000 YouTube views in just a few weeks. We dive deeper into Zone 2 training, common mistakes runners make, VO₂ max myths, recovery, and how to balance intensity and volume for...
5 days ago • 2 min read
“I have seen athletes improve their aerobic threshold speed for 10 years running. For most of us, there is almost unlimited potential to increase our aerobic capacity.” — Coach Scott Johnston on The Extramilest Show #121 This is one of my favorite podcast episodes I’ve ever recorded. Scott Johnston is an established coach and co-author of the book Training for the Uphill Athlete. We dive into aerobic development, thresholds, Zone 2 training, and how to become a stronger, healthier and happier...
about 1 month ago • 2 min read
Hi everyone, Jeff Pelletier's Badwater 135 film is live on YouTube. He put a ton of effort into this video and I'm very excited to share this. 135 miles through Death Valley. The hottest place on Earth, at the hottest time of year. I joined Jeff's crew, paced him through some of the hardest miles I've ever witnessed, and we documented the whole thing from start to finish. No aid stations. No drop bags. Just a small team keeping one runner moving forward through 120°F+ heat. [WATCH THE FULL...
about 1 month ago • 1 min read
"Get to know your mind." — Dr. Kasim Al-Mashat on The Extramilest Show #120 Coach Floris here, hope you're well! In recent months I've come to realize that full awareness of your body and mind is a super power. This is the single highest-leverage action for any athlete. Most stress isn't coming from the run itself, it's from unaware thoughts, overthinking and automatic reactivity. Building awareness becomes the foundation for calmer training, deeper sleep, and better recovery. Dr. Kasim...
about 2 months ago • 2 min read
"It's not if things get hard, it's when things get hard. There's always a low point or multiple low points. When that happens, I just remind myself that I paid for this. I chose to be here. I trained for this." - Jeff Pelletier on The Extramilest Show #119 Jeff Pelletier is an ultra runner and filmmaker from Vancouver. He shares mental strategies that work for any distance, from 5Ks to marathons to ultras. We explore how to push through low points, problem-solve when things go wrong, and why...
2 months ago • 1 min read
My new book Running Breakthroughs is now available worldwide as Audio Book, autographed book and eBook. "Overtraining is probably the most significant and frequent problem in sports." Dr. Phil Maffetone has been saying this for decades, yet most runners still don't realize it's happening to them. You run more... You train harder... You add intervals... But somehow you're getting slower, not faster. Dr. Phil Maffetone has coached hundreds of elite endurance athletes over four decades,...
4 months ago • 3 min read
Reader, when was the last time you really checked in with yourself before a run? Not your watch or your pace, but you.How’s your energy today? Your motivation? Your body? In this email, I want to share how I do my own check-ins before and during a run.These questions and reflections might help you tune in more deeply too, so you can better understand what your body needs, track your recovery, and enjoy your training more. On Sunday, I ran my first speed session in weeks, after running 2...
5 months ago • 2 min read
Hi Reader! This past Sunday, I ran the Amsterdam Marathon with my sister Janneke. Her first 26.2 miles / 42.2km ever. Running the streets of Amsterdam together was incredible. But like most first-time marathoners, she was pretty nervous about those final miles - the last 10km that she'd never covered in training. We hit the halfway point in 1:59:10. Then, at mile 20 (32km), everything changed. Here's what happened in those last 10k, plus our complete pacing and nutrition strategy: >> Watch...
5 months ago • 1 min read
My running training partner Lewis Wu, hated running at first. "I found it boring" he says. What changed? He bought a Garmin... Suddenly, he could see the mileage accumulating, times dropping, progress building week by week. And being someone who loves data at his core, all these new metrics made him excited and made running seem more interesting. This was 10 years ago. Recently, Lewis finished his first 100K mountain race! Lewis Wu is the CEO of COROS, an ultrarunner, and a climber who has...
6 months ago • 2 min read