This Air Pressure Airman Went From Average Athlete to Marathon Man


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This Air Force Airman Went From Average Athlete to Marathon Man. chevron_left PREV: It’s Time to Stop Judging Fo This Air Force Airman Went From Average Athlete to Marathon Man. by MyFitnessPal. October 13, 2017. No Comments. Share it: As a member of the United States Air Force, Gerard (or G, as he likes to be called) is required to take. After barely passing his Air Force fitness test, Gerard decided to make a major change in his life, and now he’s a member of the Pacific Air Force marathon team.

David Goggins wanted to join the Air Force as a pararescue airman, but his plan fell through when he was diagnosed with sickle cell anemia during training. Goggins went on to serve as a member of the Air Force Tactical Air Control Party between 1994 and 1999. After leaving the Air Force, he aimed to become a Navy SEAL.

Louis Silvie Zamperini (January 26, 1917 – July 2, 2014) was an American World War II veteran, a Christian evangelist and an Olympic distance runner. He took up running in high school and qualified for the US in the 5,000 m race for the 1936 Berlin Olympics. In 1941, he was commissioned into the United States Army Air Forces as a lieutenant. (This feature is part of the “Through Airmen’s Eyes” series on

These stories focus on a single Airman, highlighting their Air Force story.)The appetizer: four times around a 25-mile track in September, with 10,000 feet of ascent and 10,000 feet o. This will be Sergeant Cushman’s second time running the Air Force Marathon and sixth marathon in his running career. His goal is to run the 26.2 mile race in under 3 hours, 8 minutes.

To date, his best marathon time is 3 hours, 15 minutes, which he set at the Las Vegas marathon. Airman 1st Class Guor Maker fled war and slavery in South Sudan almost 20 years ago, came to the United States, and has become a college graduate, an Olympian, and, now, an airman. The United States Air Force Marathon is an annual event held on the third Saturday in September at Wright Patterson Air Force Base, Ohio, home to the National Museum of the United States Air Force.It was established in 1997 to celebrate the Air Force’s 50th anniversary. The inaugural event had 2,750 entrants. In 2013, the race hosted 15,424 runners.

Airman 1st Class Guor Maker, a dental assistant, is a member of the Air Force’s World Class Athlete Program, training full time for a spot in the 2020 Olympics July 24 – Aug. 9 in Tokyo as a distance runner. Prior to joining the Air Force, Maker overcame many hardships and obstacles as a Sudanese slave and then refugee from age 8. Sport: Marathon, 10K First Lieutenant Riley Coates is an Air Force World Class Athlete Program member and is training for the 2020 Summer Olympic Trials, where he will attempt to make Team USA in either the 10,000m or Marathon for the Summer 2020 Olympic Games in Tokyo, Japan. Coates received his commission from the U.S.

Air Force Academy in 2015.

List of related literature:

To improve his mile time even more, he needed to focus his training exclusively on the demands of running one mile and no more.

“The Perfect Mile: Three Athletes, One Goal, and Less Than Four Minutes to Achieve It” by Neal Bascomb
from The Perfect Mile: Three Athletes, One Goal, and Less Than Four Minutes to Achieve It
by Neal Bascomb
HMH Books, 2005

Second, he was to train at altitude for three of the last four weeks before the marathon, despite having done a negligible amount of altitude training in his entire running career.

“Lore of Running” by Timothy Noakes
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by Timothy Noakes
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The guy was fast; from the time he was in basic training, he had a reputation for running faster, farther, longer than the other recruits.

“Dead Girl Running” by Christina Dodd
from Dead Girl Running
by Christina Dodd
HQN Books, 2018

Each man had to do forty-five pushups in two minutes, rest for no more than five minutes, do forty-five situps in two minutes, rest, and complete a two-mile run in less than sixteen minutes.

“The Guerrilla Factory: The Making of Special Forces Officers, the Green Berets” by Tony Schwalm
from The Guerrilla Factory: The Making of Special Forces Officers, the Green Berets
by Tony Schwalm
Simon & Schuster, 2013

One journal concluded a 29-mile day with this comment: “All (except the Captain) were very much fatigued.”

“Forest and Crag: A History of Hiking, Trail Blazing, and Adventure in the Northeast Mountains, Thirtieth Anniversary Edition” by Laura Waterman, Guy Waterman
from Forest and Crag: A History of Hiking, Trail Blazing, and Adventure in the Northeast Mountains, Thirtieth Anniversary Edition
by Laura Waterman, Guy Waterman
SUNY Press, 2019

He wasn’t the most precocious or “natural” athlete among his peers, but running was simply woven into the fabric of his life: along with his schoolmates, Keino ran many miles per day as a part of his routine.

“The Genius in All of Us: New Insights into Genetics, Talent, and IQ” by David Shenk
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Knopf Doubleday Publishing Group, 2010

And he had thought that he’d spent adequate time in PT to keep himself fit for any exertion.

“The Chronicles of Pern: First Fall” by Anne McCaffrey
from The Chronicles of Pern: First Fall
by Anne McCaffrey
Random House Publishing Group, 2002

He didn’t run his first 100-mile week until his junior year in college and, except when training for his infrequent marathons, rarely strung 100-mile weeks together.

“Marathon: The Ultimate Training Guide” by Hal Higdon
from Marathon: The Ultimate Training Guide
by Hal Higdon
Rodale Books, 2005

One result of that marathon was that, only weeks after taking command of the unit, Westmoreland was awarded the Master Parachutist Badge, recognizing his completion of sixty-five jumps.

“Westmoreland: The General Who Lost Vietnam” by Lewis Sorley
from Westmoreland: The General Who Lost Vietnam
by Lewis Sorley
Houghton Mifflin Harcourt, 2011

It would still disqualify him from piloting if discovered, so he spent an hour in the gym each morning, diligently exercising on the parallel bars.

“Into That Silent Sea: Trailblazers of the Space Era, 1961-1965” by Francis French, Colin Burgess, Paul Haney
from Into That Silent Sea: Trailblazers of the Space Era, 1961-1965
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University of Nebraska Press, 2009

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • 1.) Thank you for your service. 2.) Could you provide a little info about vision requirements for Tacp. 3.) Love your videos. Keep it up.

  • Thank you for this information! I train hard the three days per week I can exercise. I’ll train easy on 5 of my 6 sessions going forward, and maybe I’ll stop re-injuring my knee every few months.

  • Mmm,one thing I have done recently is when I get to the point where I am starting to get out of breath is to manage the harder breathing and keep going,it’s fight or flight response,you start panicking putting heart rate up,body goes into panic mode,downward spiral,my results are pretty impressive,it’s to do with neurological system, xxxx I am not a trained athlete or professional so seek advice xxxxxx

  • Unless your competing for Kona, you don’t need all this crap. The key for anyone who is not trying to set a PR or world record is COMFORT. If your there to finish, invest in a good fitting ROAD bike, good pair of cycling shorts and good running socks / shoes. Everything else is subjective to preference / budget. Even your ‘diet’ you can find plenty of alternatives to expensive ‘yuppie’ cycling food. The best advice I got was to eat what they have at the aid stations in the race. Pretzels, bananas, dried fruit and maybe a low fiber energy bar or two. Your body will adjust, so on race day is just like another training day. Happy training!

  • haaaa…I’m currently training for my first ultra distance and everything in this video is spot on why am I so tired, so hungry, why do I have so much washing to do etc etc my plan is fairly similar but I rarely run twice a day, I do one cycling session per week, and my long runs are longer. The running is great but trying to fit the volume of training required around work/social life is what I find hardest.

  • For these would you go to basic and then go to where your getting trained at or would you just go straight to the pj tacp etc training

  • Turning 40 on next birthday in 9 months. Realized I have the body of a 70 year old and that’s probably insulting 70 year olds. Started journey a month ago and finally in the head space to make it a lifetime commitment. Will be at my fitness goal well ahead of turning 40. No doubts or questions about it. Work.

  • Hey this is so awesome thanks! Thank you for your service, I am joining the AF this year and plan to ship out this August, with the intention of becoming a PJ, Im pretty active but Ive started training more in calisthenics and cardio to be more prepared, anyways I was looking around for more info on how to improve, will definitely look into your program, so grateful to have found your channel, appreciate all the info!

  • Great video thanks! I’m training for Ironman stuff, so similar to Ultra in terms of quantity but split over the 3 disciplines. Some useful tips! Reminds me I need to do my S&C work!

  • In the description, it says tacp doesn’t have to do anything swimming related (yet). I’m interested in tacp and was wondering when swimming would be required? If you know.

  • This might sound ideal to us amateurs and a recipe for taking things easy but I’m not entirely convinced that this is actually what pros do. For instance I can’t imagine that 4 out of 5 of their training sessions are solely in Zone 2. They could be doing several HIIT training sessions a week where 80% of the workout is Zone 2 and 20% is Zone 5. That is still a hard regime and requires real commitment which is difficult if you are not being paid $millions.

  • I do think…..that these high level elite endurance athlete’s green zones are most of us normal people’s red zones….although, the speaker does suggest HE could ride with elite cyclists during their green zone training for 2 hours…..?????……, perhaps the idea is it is all relative as far as what your green, yellow and red zone are….and that maybe its a moving scale as well……with our green zone becoming more and more productive as you green zone more and more….with that intermittent RED zone effort….whether it be during training or competition….

  • I do cycling everyday..
    And found out my green zone is always at 60-70 RPM.
    When i rode in my green zone, i always get longer and longer distance everyday..
    Cos its not like exercise, its like im in relaxed mode

  • Love this content and so glad i came across this channel. Looks like this is my next few hours sorted watching your videos. Would you recommend this style of training for a 50 mile Ultra??

  • in the video it says info was uploaded from his watch to a site where some dude can log on and see it…but yeah nice attempt at a stab at Lance, 17 minute video about Ironman athletes and all that gear and you focus on 40 seconds of the video. im not saying doping is right, im just saying haters gonna hate and you sir are clearly a hater

  • i think there is still some room for improvement and that is medium intensity interval training.
    what he said about the green zone at 65% HRmax could be applied to medium intensity interval training, so that the average HR is still 65% HR max.
    for example: if 125 is your 65% HRmax, then do 5 minutes at 140 and relax 5 minutes at 110. or go 4 minutes at 145 and relax 4 minutes at 105.
    the average HR would still be 125 and hopefully cortisol does not rise. but because AMPK/PGC1-Alpha is more an exponential function there should be a much higher expression compared to constant HR of 125.
    it would be very interesting to continuously recore HRV every minute to compare these two workouts and also do a cortisol test every 5 to 15 minutes to compare that with HRV

  • something about speakers intonation lately has made these talks subpar. This guys all over the place when he’s talking for emphasis and it makes it hard to know what he actually wants to emphasize

  • It doesnt matter if you’re a vegan or not, it’s about loving yourself and trying to make a change for the better, its about discipline and hard work, u dont have to be eating grass crying over dead fried chicken to be fit and healthy. It’s all about doing what’s right and making changes.

  • Great video enjoyed watching this one! You did brilliant. I wish I could try this but my hips are sore each day after running during lockdown

  • It seemed like less running than I would have expected honestly. I think when I hear that Aliphine Tuliamuk runs 90 or so mile weeks now (likely more when actually training for something) I think about how long that would take me, but of course she is faster than I am. So it’s more “oh we each spent 90 minutes training Sunday morning” even if she covers 15 miles in that time and I cover 8.

  • Your videos help a lot! I’ve past the P.A.S.T already Im just struggling with increasing numbers, push ups are killing me. Ill make sure to try out your program!

  • This is why we don’t see Floyd Mayweather hitting the bag at 100% in most videos. He jumps around the bag moves walks, hits the bag with 60% of his power, listen to his music and speaks with his buddies whilst he’s doing. However, he does this for like 2 hours��.

  • Why am I running so far, why am I running for such a long time. Dog.
    Yes it all makes sense now, the answer we were looking for was dog.

  • I would definitely do this, but I think you should do the Goggins challenge (ex navy seal). I did this as part of my charity & AERd awareness campaign for fifth sense charity as marathons and half Ironman postponed. I even made it harder as it’s a 4x4x48 hours which is 4 miles every 4 hours for 48hours but I made it so I would achieve a marathon a day even delivered my post round on the Saturday running in the middle of the round. 4.44 miles give it a go!!! Sleep is a premium and I found it hindered me. I had one day off and was back training for my final challenge of the year The murph including a weighted vest. Running helped my condition AERD and started by accident lol, but never looked back within 14 months I had ran half,marathon and ultra and got full control of my condition.

  • Going to take past soon… hoping CCT.
    Anyway i wouldn’t get a SW contract if i consistently swim 8:40ish 500m, 22 pull-ups, 85 sit ups, 90ish pushups and 1.5m run in 8:20

  • I had been through the red zone in my primary soccer school, till 14 years of age, got almost every single thing to win in Poland. I’m about 38 now. Devastated. My friends from Ajax Amsterdam told us this was a dead end. We were so in pain to gain, not willing to listen to them. You better be a good listener to cleverness if not,…get your wheelchair at good price now, everything is going to be more expensive soon due to China matters.

  • Rediscovered this talk thanks to Brad Beer and the Physical Performance show podcast @pogophysio (brilliant podcast)… such a good Ted talk!

  • idiots
    !!!!heart dies!!!!bad mumbo jumbo!crossfit x10.dont trie this!!!!!inuries….hard ones.workout only and only by listening your body!!!!!if you like to eat suger,eat it.if you like meat eat it.yust listen to your is not trainning,you pay for training.pleasure is free.iron man is no no to fresh starters.uploaders should be banned!!!!!!idiots

  • YOU’RE AMAZING ANNA!! So so so happy to have met you, you motivate me everyday:) Esp with all these insane challenges… See you at the next TRIBE challenge!!

  • Thank you. I enjoyed the video. Ultra training does take a lot of time. I will return to this type of training once racing returns.

  • well done, anna, per usual! would you be willing to share the strength/mobility workouts and perhaps do a follow-up video with the other participants? curious to know if some were novices, average runners, elite athletes? as always, love the segment and all things running channel!

  • I’m 41… I stopped caring how I look years ago. Kudos to you, but I’d rather have a footlong chili cheese coney and some bourbon.

  • I was doing some 5 km runs with lots of effort. Then I watched this talk and decided to control my pace. Then, in my first run after that I did 14 km. Basically I decrease the pace from 5’40” to 6’40” /km, and all of a sudden I could run almost 3 times longer.

  • This meant you can do whatever till you are 40. Then become vegan. And focus your earlier years in money making then u don’t need to work like normal person and have fun in Hawaii…

  • ‘Would You like train like a ultrarunner?’ i would love too as i’m already training like one (after 3 months of running doing 40miles+ a week) unfortunately i didn’t won Tom competition on Instagram so i have no clue what i’m doing and its just in matter of time when injuries will come:( Love the vid, keep them going so i can learn some!

  • Thanks for the nice real study, how it impacts to train twise per day system. This has been also for me great benefit, but works best as periodical, not continnually. Finally how you feel it, depends also which kind of background you have. For new starter it is too tough, but after some years, it really makes sence. It is question about adaptation. Adaptation is a complicated process including tens of aspects and simply takes a lot of time. Mind, body, cardio, economy of energy use, muscles, joints, nerves, fascios etc. Just doing all kind of footworks and running a lot, makes finally the development. For one week it could be good to have a couple of longer runs, a couple of easier runs and strength + mobility training. If You have the skill of waking up early for excercise before going to school or work, it will be much easier to keep the life organized in case when not being full time athlete. Thanks a lot, Anna!

  • Some of this advice isn’t entirely accurate depending on the person. I know two guys that went TACP (actually one went ALO) that were in fantastic shape that couldn’t pass the PAST at first. One was 6’3″ and the other was 6’5″. Both were well over 200lbs (I think the 6’5″ dude was close to 240) so they had to train specifically for the PAST to pass it. Pullups are tough when you’re pulling 225lbs up with very long arms. Its also much harder to run low 10s/high 9s for the 1.5 mile run as well because you’re carrying so much weight. They were animals when it came to rucking though.

  • Hey dude currently aligned to be going into SOWT, you know any guys in it right now? know anything about the pipeline? or why it’s such a small number?

  • The advice about using gravity to your advantage is killer. Ive been doing pushups for a few weeks and have been struggling to do 15. I did rep every second like you said and just knocked out like 35 easily. Everytime i came up i let myself drop into the next one.

  • Bla bla bla bla…. In short, train at Z2 for base building (Maffeton formula 180-age.) and you eventually get faster at that same low heart rate! This TED talk could have been over in 1 minute.

  • Umm bro 9 minutes for a 500 is fast. I’m sorry but that’s not a minimum. I’m on a swim team and that’s pretty quick that’s do able but that’s not a minimum

  • You’re always brilliant Anna! Well done!! Hope you got some rest and lots of praise from your running crew. Thanks for sharing your personal thoughts and learning from this difficult challenge.

  • That’s funny. I just came to this after 3 years of searching at the last couple of weeks!
    I was into sports until 17. After 40 years desert, nothing.
    3 years ago I started looking for what should I do in order to get fit again. I watched 100s of different methods. I am through 2 disc problems, knee issues and 6 months arm tendon malfaunction, etc.
    I tried many things and…. I have shown middle finger to experts…. I started doing what he just reassured. I called it Pyramid. 80% movements (and a lot) I can easily do at least 30 repetitions. Some days I go into 8-12 repetition stuff and occasionally just hit the gas. I enjoyed the benefits from day one.
    Just think it over. Once you train hard and you can’t do more repetition but you force it… it has chemical reason. Forcing it can’t be a solution.

  • This was one of the best talks that I saw. I learned a lot. I am a runner and I go by the maxim “no pain, no gain” but this gives me new ideas. Thanks a lot.

  • Monday: AM 70 minute run / PM 30 minute run
    Tuesday: AM Hill session (15m warm-up, 5x 3 minute hills, 15m cooldown) / PM S&C
    Wednesday: AM 60 minute run / PM 45 minute easy run
    Thursday: Rest day 1hr yoga
    Friday: AM 60 minute easy run / 60 minute walk
    Saturday: AM 60 minute tempo run / PM 30 minute walk
    Sunday: AM 90 minute long run

  • It’s a good advice but SOOOO out of context it makes it a BAD advice.
    He does not explain the math and process of building a program, so amateurs might think they should not train hard almost always.
    Few examples: pro cyclists do easy rides on their rest days, which might add up to 10% or more of their total training time. most amateurs just take these days off…
    In a HARD interval session, adding the total time including warm up/cool down and rest periods, the actual hard work is actually very short, (but the hard bits are HARD)
    Pro athletes have a very structured season, including long off season and base periods, which can be very light on hard efforts, with the intensity going up as the season goes forward, while shortening the overall time spent training. This is also why his example of the runner taking it slow on the hill is totally wrong, we don’t know what training phase she was in and what was her daily schedule, maybe if he had met her the next day he would have seen her sprint up the hill…

  • David Goggins, and many many others, are very quick to mention the importance of Heart Rate Training.

    The problem for most people is accepting that their HR Zones do not match the speed at which they want to run. So, what do they do? They run or bike entirely too fast at too high a HR, for entirely too long.

    He spoke of this a little bit, but the problem is much bigger than the attention he gave to it.

    The catch with HR training is your levels of exertion go up as your HR goes down. Over time your heart becomes better adapted to the increased levels of exertion and is able to work longer with less effort for the given exertion level. It take time though…and, like he said, patience.

  • I can only dream of doing these challenges or even following a normal strava training shedule. There is always some injury to ruin it and set you back for weeks.

  • Americans always trying to sell some stupid gear… Come on! Let’s have fun practicing triathlon! For that you don’t need half of what they market in this video. So many people around the world who don’t have enough to eat or a decent place to live and these people talking about all those superfitialities… the same rules about nutritional suplements and real food. The spirit of triathlon must be well beyond that… Let’s be healthy, in body and spirit!

  • Excellent. Well done Anna.
    Having trained for and run Comrades, I can say that you really trained like a more elite runner than an everyday runner.
    Our Weeks were sort of like this:
    Monday: 15min warm up. 40 min Track. 10 min cool down. (Usually after a Sunday race)
    Tuesday: Rest and cross train. ie. swim or gym.
    Wednesday: Mid Week Long Run. 15km or 90 minutes.
    Thursday: Track session, sometimes hill repeats. (twice a month on hills)
    Friday: Rest and cross train.
    Saturday: 10 to 15km easy, plus a Parkrun, aiming for a PB. (Depending on a Sunday race)
    Sunday: Either a Long Slow Distance run, or a race, with a distance top up for anything below 15km.
    Well, that was the program. Not that I did everything. I am also no morning person.
    We do this from January until a month before Comrades, then ease back as we taper the last month.

  • Very challenging if you aren’t a morning person I think. Fortunately I get up super early and out of the door before my brain truly wakes up. I was quite surprised that the volume wasn’t higher however the sessions seemed to have a good structure to them. Well done for giving this a go and sharing. It’d be good to see where his training is at when he’s at the peak of a training block.

  • I remember the ‘constant being tired’ from my first month of streaking. Luckly that pased as I got used to the daily strain. I think I’m going for a 11 km run today for dat 381 to make my total distance run during my streak 3000 km.
    What I learned form this post is that I should look into some before and after streching exercises

  • This running volume is a joke and will create false illusions that someone is training like an ultrarunnner. Ask anyone from the British Spartathlon team to tell you about 100-120 mile weeks..

  • Lol when you were hill running and starting to give a tip I thought you were gonna say to listen to Kate Bush’s “Runnin’ Up That Hill” lol

  • I’m sorry but other europeans have reached a third place on the Marathon de Sables Marco Olmo has been third in the 1996, 1997, 1999….from 1986 to 1991 all the winners were French……..

  • Well done Anna. Greetings from Slovakia:) Its really tough to get the training done with all the normal work together, especially for someone who is not an early bird 😉 thats why I am doing most of training in the early morning, usually 5- 5:30 start:) My usual week is 50 miles running + recovery rides when its time… But what I wanted to say is, that really a not good idea is to switch the trainings like you did sometimes, because then you make it all harder for you from the recovery perspective. I mean when you have one hard run and second easy (should be called recovery run), then its bad idea to have easy first, because the main reason for this second easy run is to relax and recover your legs from first hard session to be ready for next day. Thats why you sometimes woke up more tired then you would when you would do the trainings in the right order…. just small tip:) Enjoy the summer:)

  • I thoroughly enjoyed this video. As I’m part of a 150 mile challenge and like you have a day to day job as well. The tiredness gets you and I’d love more specific info on the pre run and post run nutriition I need examples pllllllllleeeeeeeeeease lol

  • Running 6 days a week, usually around 100km (60miles). Never done doubles in the day though! Have been thinking about breaking it up more that way, but don’t know if i can be bothered with all the washing!

  • Is there anyone in Leytonstone area who can run a 9kph pace and who wants to help an old man run faster this year than last year?

  • Please let your eyebrows grow. This comment came from a toxic self loathing place. What I should have written was about how much this channel has helped me and my running alot over these last 3 months. It’s not my business to judge/ comment on anyone’s apperance.

  • I cut my Comcast cable 6 years ago, don’t miss it at all. All of my entertainment comes from the Internet which means I watch content on my schedule, not a teevee networks.

  • I became an ultra runner last year and cross trained with cycling. lots of similarities with what I did including hill day, tempo and long run days (paired with the same on bicycle). Nice to hear of the difficulty balancing work I was often out at 9pm fri nights ��. I did 3x strength training a week fun times!! You learn to adapt. Nice job on the video and also about tips to just do it and tempo run mental battles my least favorite as well!

  • This is why people should stop obsessing over HIIT.

    Do HIIT once a week.
    Proper HIIT.

    True HIIT is when you can’t talk at all and are about to die.

    HIIT is not simply run stop run.

  • I go to the gym two to four days a week. I was told by the training instructor that not pain no gain, is B.S. I never hurt & I don’t ache the next day.

  • Didn’t see a single clear photo of him in his 30’s being overweight. One side pic of him sitting a beach, and one drinking beer which clearly looks as though it was taken in his young 20’s. This is vegan propaganda.

  • i prepare for a 12h run right now in end of august. i can say that my training is similar to yours with the difference that i have between 12-15h training every week. yesterday i did an easy 50k run on my 3km park-round at over 30 degrees. also i do my mornig runs at 6 or 7am lately. i work 30-40h a week. it is not as hard as many think if you do it with real passion:)

  • The sleep problem is your body having a hard time relaxing Think of it as Stress..people with Stress mental or Physical in your Case Both:P often have sleep problems.. took me 2-3 days after my last Ironman before had a good nights sleep..

  • Before covid, I was an ultramarathon runner. Don’t know if I can still call myself that after getting the disease and having an awful time of it. I am over the virus but have not run since.
    This training is about normal training for an ultra. In my case, replace the yoga with aerobics or strength training. The constant showers and laundry are things you get used to but not as bad as replacing shoes all the time. Now that’s expensive!

  • Was hoping to do the Ben Nevis Ultra this year, or should I say attempt it. Did Ring of Steall last year, which was a pleasure start to finish. Now 64, been running seriously about 5 years. My tips are, move to the Highlands / Lakes etc….and retire.

  • I really wonder why didn’t he read few books on running training to get to this conclusion. For everyone wondering there is a great book by Jack Daniels Running formula.

  • Anna, may I know which earbuds were you using for your runs? I’ve used and killed an Apple Airpods Gen 1 and a Sony WF-1000XM3s for my runs already.:(

  • Do you mind me asking what are your training schedules (the team’s)? What days? What do you do? Do you do ‘periodisation’ and or seasonal training?

  • Now I understand what Kobe Bryant said regarding his 666 training regime during hi early days in the NBA. He mentioned that he doesn’t go all out his workouts. He said the imporatant key was consistency and less down time caused by overuses injury ( if you go to hard )

  • Guess I needed to hear this. Maybe exercise a little bit less David Goggins in my life so I can stop damaging myself.

    as ever, balance is always the answer.

  • Great video, there is a lot important and interesting information, and as always Anna your are the best and my favourite The Running Channel crew member:D

  • All you need to become an “ironman” is to keep hydrating, sugaring up, and waddling along for 10 hours. Would that there were such a superlative term for people who actually, you know, actually go fast.

  • He’s talking much like John Douillard, writer of Body, Mind, and Sport.
    He’s been preaching listen to the body easy, doing aerobic exercise through nasal breathing ONLY! He preaches a whole body approach, diet, mental, and fitness.
    It takes time for the body to adapt.
    Pro cyclists spend massive amounts of time in the winter/early doing tons of miles at low intensity….

  • Nice video girl. I’m taking on my first ultra this year and I’m learning so much about the sport and myself. I’m amazed at what I’m capable of and annoy your videos for advice and tips. It’s been fun trying out new techniques to find what my running style is. Looking forward to more.

  • Liked that you took us with you for a full wk. Discipline is always a good start. Really enjoyed it. Which watch did you wear during this video?

  • Hey brother! Love your videos and you always motivate me more and more to pursue this career. Currently in the Marine Corps as a grunt, rah. I’ve always wanted to be a TACP but the corps got my ass before I signed a contract with the USAF. I’m getting out in 12 months, been talking to an SF recruiter for USAF. Any tips for prior service going TACP? Is it easy for prior service to switch over to AF? Oh, I’m Active Duty trying to go Active Duty again, just in the Air Force. Thanks man, keep up the good work.

  • I love the time goals it makes it mentality less complicated then worrying about pace. I already dit a 6 km this morning but feal like doing another small run tonight to get my km up for the week.

  • It is so difficult for me not to go flat out on every ride, because I love speed and I like to suffer. Even on my way home from work I ride in the lower handlebars almost all the time and sprint like others in a race, with the big rucksack on my back which is like a wind sail.

  • Very true but we just did a podcast with an international athlete and his take was on those red days you have got to push yourself further and harder than you can imagine. As doing this teaches your body and mind to overcome the mental barriers on race day. He felt that he knows to many that “train easy” on the red days When you need to go to another level

  • Running early morning is amazing. I wake up at 5:00 AM before my kids get up at 7:00 AM and it’s the only time in the day I’m alone.

  • Hey I clicked on the link for the 50% off and the link won’t load for the 10 week prep. Is there something I need to do before I can buy it?

  • I really appreciated all the effort it took to create this video. Having to click that record button each day regardless on how you felt took a great deal of effort so well done with that! What did I take away from the video? Mental health training is a huge component and perhaps you could of related back on what you learnt from the beginning of the week a little more? Mentally juggling your work life balance I’m sure is very hard to do with this regime, but I’m sure there’s a few mental tips you could incorporate to help ease that. Anyways, that’s what I took from the video. Not trying to sound negative, just honest and interested. Thanks for sharing!!:)

  • Does anyone know what headphones she’s wearing? It looks like they might be bone conductance ones which is great for still being aware of your surroundings but I’ve never found any that stay on comfortably while doing cardio.

  • Hey Gorilla Survival, I really enjoy these videos. I’m 28 and about to graduate with my bachelor degree. I’ve always been fascinated with the stories and mission of the TACPs and JTACs. Before I try anything else after my degree, my dream is to join a Reserve TACP unit as an ALO or TACP. My question to you is: Am I too old to even consider this since I’m not as in shape as I used to be? Is there an age cutoff for ALO or TACP?

  • Well done Anna, you get used to the tiredness, your body clock tends to readjust after a few weeks, i rarely sleep past 7am these days, but often get up or atleast wake at around 5:30am even on non run days. One thing I dont do is the activation exercises, which I will look into thank you

  • the three best decisions i ever made:

    1) give up soda and junk foods
    2) exercise 3-5 times a week
    3) stop watching television

    if u do these three things, it’s astonishing how much better and clearer u feel. i feel like the first 2/3 of my life i was in a stupor, only to have emerged and realized i had been asleep the whole time.

  • As someone who isn’t very strong (i.e. 28 pushups, 16 min 1.5 mi, 2 pullups, and 48 situps) I really want to train everyday so I can get my stats up ASAP, but I get soar easily and the next day it’s hard to move if I went too hard. What would you suggest I do so that I can test at least every other day instead of just bullshitting every day.

  • i was thinking the same thing, this guy is going through all that trouble to set up the proposal at the finish line and IF he finishes there is still a fairly good chance she’ll say no…lol wtf, i love happy endings

  • I broke my ankle last year and I found it so hard to get back in form. I used to run 5 days a week, the usual, long slow, speed reps, hill work and tempo runs.
    To get back in shape, I ended up running slowly twice day, very slowly.. some times and hour in the morning, and an hour in the evening. Or I’d mix it up, 1:30h in the morning and 45mins in the evening and rest two days a week. Was back in flying form within a month. Running faster than ever. Love the video, thanks so much xxx

  • Phil Maffetone has been trying to spread this message for decades. Mark Allen took this approach and became the been endurance athlete winning 6 Ironman world titles.

  • My own path from sofa to Ironman started 3 days ago, I’m so exhausted after three days!:D I can´t imagine how the triathletes can keep on smiling all the time! Video of my day 1:

  • look at all the fat shaming in the comments. fit comes in many shapesI’m a triathlete and have been since I was very young but I’m 172cm and weigh 93kgI just have a bigger build. get over it and go do an Iron Man yourself if you’re so damn wonderful. I hope she went on to do great things

  • i should have watch this 5 years earlier,i have been through a lot o lesions for the no pain no gain training style and not seeing too much progress

  • “Some of these people are going to come in quite exhausted.” Really…….? SOME…? Hahaha. They just swam, biked and ran 140.6 miles, every last one of them in going to be beyond exhaustion hahaha. I did IronMan 3 years ago and I couldn’t walk up or down stairs for 3 days

  • Just reading the title I knew this was about Rich Roll. I followed him for years since he started his journey after being a lawyer which I think he continues to do. He was on The Joe Rogan podcast and talked about how diet and exercise change the way his brain works and makes him want to accomplish more things and more emotionally put together. It was only a matter of time before you guys did a piece on him

  • Lions are solidly mid pack ultrarunners by running 50 miles/week. Other ultrarunners win races by running 30 miles/week. It’s not easy being maned.

  • How to become a triathlete from being a athlete? Eat lots of crap, slow your pace way down, spend no time focusing on real efforts, get a really dorky outfit without sleeves, and have no concern for others around you when your tired. If you want to be productive then remain an athlete in cycling, swimming, or running.

  • I would love to know how this works with limited time to train. Do short green zone workouts build that strong base? I’m a cyclist, and cycling to work one way is 45 min. Does the green zone work for such a “short” duration, when my goals are doing 100+ mile rides at high intensity (mountains etc).

  • I spent years training unknowingly in my green zone. My half marathon times where always between 1h45 and 1h48. Once I learnt and mixed it up and added interval sessions and hard 5ks once a week my times went steadily down to 1h30. My 10k from 48m to 40 and my 5k from 25 to 19. This is so true.

  • Awesomeness,, been working out for two years lost 60 lbs! Benching 225 shoulder press 185lbs!! I AM 44 years of age never felt physically mentally emotionally better!! ��������

  • But their volume is huge, so they can develop mitochondrial density and efficiency using high volumes of low-intensity work, plus a genetic ability toward high VO2Max. We know this, but a casual exercise buff working out less than 4 hours a week can’t really use this, except maybe with hard-easy principle paired with HIT…

  • Good for you for running more than you are used to, but that was not even close to training like an ultra runner. College athletes who race just 5000 meters run more in a week than that. I have run two ultras and have known several ultra runners, and I ran up to 140 miles a week when training, and most ultra runners I know would never go on a run shorter than a half marathon distance (13.1 miles). Video title is misleading at best.

  • Had acl surgery twice in highschool 15 n 16 im 22 now you think i cam get tha waivered and maybe even wear a knee brace in boot camp n PT???

  • Why do you airmen train hard? Meaning the other services aren’t not needed so much to become JTAC! I feel your training time is fur longer than the others concerning about tech school and SERE school!

  • Gorilla Survival, after TACP how long does it take to apply to STS 17? Would prior service in special operations play a role in speeding up the process?

  • The “Green Zone” get’s painful when you do it long enough and that’s the correct way to do that type of training. The first couple of hours riding in the green zone are enjoyable but once you get to hour 4-5 it becomes painful.

  • I am an ultra runner and I agree, getting your runs done in the morning is so beneficial because you do feel like you have your day open, I hate knowing I have to run for 2 hours and its the middle of the day…it just stresses me out because I have a job, am married and have 5 kids…and they all come first.

  • Hey when i get my first pay check from my new job i’m going to buy one of your programs. I haven’t been able to go to a workout gym for a couple of weeks now because of work and the fact that i’m waiting for my cousin to get me another car since my car is out of commission. Also i keep going on your website, but it’s not letting me go to another page with all of your programs, i’m looking for a running program since my push ups, sit ups and pull ups are good.

  • Started running when I moved to wales I work 7 days a week atleast 10 hours a day I run everyday I started at 2 miles I’m now running atleast ten a night all over 3 months just gotta stick at it

  • Hi Running Channel

    Looking through some of my older messages, then notice this, this is a amazing, awesome video, as long with the music, I could watch this video over and over again.

  • I’m an ultra runner, my schedule is very simple:
    4 days “easy” pace, 2 days “hard” pace, 1 OFF day. Double days are a complete waste of time from a lung capillary growth aspect. I’ve had too many IT Band issues from those “double” days and empty miles. Currently training for a hilly 100 miler with my max weekly “time on feet” 10 hours. Ran my first 50K with only 8 month training and no injuries following this plan.

    Monday 60 min run EASY
    Tues8X hill repeats HARD
    Wednesday 90 min run EASY
    Thursdaytrack work 1mile repeats/1200M repeats or 800 meter repeats HARD
    Friday “rest” walk/core work OFF
    Saturday6-8 miles with a faster pace than normal EASY
    Sunday long run (3 hrs run….every 4th week 4 hr run, keep heart rate LOW), not measured in miles EASY

    I eat when i’m hungry and drink when i am thirsty and sleep when i am tired.

  • The gear does not make the athlete.  marathon, ironman, ultra, whatever it is, the actual event is like.1 percent of the whole thing.  what makes the athlete is the daily dedication to training.  when your tired, have friends asking you to go out, feel unmotivated, the difference between an athlete and a non athlete is the ability to go out and train, everyday, often multiple times a day, and keep it up for months and months if not years and years.  gear is fun and if you can afford it, great for you, but if your body isnt ready/ trained/ naturally gifted, no amount of fancy new shoes or sunglasses are going to get you to the finish line.

  • Rinse and spin your kit after the first run, wash it every other run. That’s how I cope with running every day! Hair is also washed every other day

  • There is nothing new in this talk, as he is explaining the polarized training philosophy. A quick Google search shows articles from 2014 about the polarized training philosophy. He is rephrasing it by using other words and the “no pain no gain” slogan.

  • This makes so much common sense!!! I was the team massage therapist for the USA Olympic Speed-skating team the last two months before the 2002 Winter Games In Salt Lake City Utah. Those last two months before the games I helped the team focus on not over training and relaxing into the event, getting focused without creating injuries. If you are getting injured your not training right. Some of the team was more receptive to this kind of message than others. The ones that insisted on pushing themselves to the breaking point broke down and lost. Those that nurtured themselves into their greatness, who rested up and kept in balance and learned to just enjoy it excelled, they were able to call forth the energy that was stored up in reserve when they needed it at the end. This stuff works!

  • One can eat healthy and still incorporate lean meats, fish and eggs into one’s diet…it does not have to be this drastic. There are vegans who eat crap. I do believe that a vegetarian or vegan diet suits certain people; personally I get hypoglycemic and get panic attacks. My vegan friends have the worst skin for some reason, acne et all…

  • Very good video again, I’m in for the Antrim north coast half and will be my first ever race but I’m ready for it and will try to get under 2 hours, I’m 52 and been running for 6 months and never felt so good

  • Just a quick heads up!
    I’m using a Garmin but to be honest I think the company name is what sells these days…
    The garmin 910 may have a lot of nice features but hasn’t done well for GPS-accuracy in tests!
    It even lost to a few of the apps for iPhone… might be worth knowing…

  • In addition to lots of training, it’s important to have a great support system. Family and friends need to know about your fitness goals. You will invest lots of time in your training. Your family may get upset that you’re not 100% around them. Therefore, communicate your goals. My best running was done when I was single and with less financial responsibilities. These days, the challenge is balancing running with work and family.

  • Where I live its super humid. I run fasted and I only eat once a day so can be dehydrated in the morning. To address that I have a sprite zero with a ZERO running tablet in it, best to leave the cap of for a little while. Tried it in coke and ended up with a fountain and flat coke:-0