Chris Jolliffe

@andrewjgunn Congrats!!!! Great race!

A lot of time and effort over the last few years went into this. I would’ve liked to be a bit quicker, but that’s the way it goes most of the time. Lots of inspiring people on here, two standouts for me personally are @inaki_delaparra and @feelthebyrn1 🙏

@feelthebyrn1 @mikeddonatelli Adventure days sound fun!!!

@mikeddonatelli 🎯 During extended base periods, I encourage athletes to dream up an Adventure Day -- something fun and completely different Throw them in once a month My last one was a 4-hour hike/jog in the local mountains. Start in the dark, end up way above town. Good for the soul.

The best way I’ve found to get out of a training slump is to throw out the training plan and go a lil crazy. Run fast then slow then fast again. Do a leg day so hard you throw up. Play pickleball for 3 hours. The crazier the better. Remind yourself you’re an athlete and that none of this shit matters that much.

@tim_roozendaal Hey Tim, We had a great discussion over on @Alan_Couzens forum about this, sharing the link of interested forum.madcrew.app/t/heart-rate-m… I bet you would find value in the forum, as would others from hearing your thoughts and advice to. Hope to see you there!

I bailed... Got myself a new chest strap, hoping this will resolve the issues I'm dealing with. I'm still well within the warranty of the sensor, so can always send that back if issues persist. Not too happy about needing a replacement strap after 4 months of usage but it is what it is. In need of good data for the great fall lock in.

Want to get fit? Simplify your life. Make space. Make movement, food, and sleep a top priority. That's the way.

@feelthebyrn1 @Alan_Couzens Sounds good. Thanks!!!

@chrisjolliffe @Alan_Couzens That's from the second chapter of my new book, How To Train Will run in ~7 weeks or so on Endurance Essentials

Exactly - (sufficiently low-intensity) volume begets more volume. No, a beginner can't (initially) do the same hours as a pro (even if they had time) because they can't go slow enough... Even when resting, the typical amateur is leaking carbohydrate.

@feelthebyrn1 @Alan_Couzens Hey G, Which Substack post is this one from? Thanks!!

@Alan_Couzens Put this one together this evening - Day 141 of my first 1,000 day plan Like you say, I couldn't run slow enough to stay in my Green Zone when running

@RossEdgley So stoked for you Ross! Incredible journey! Congratulations!!!

WE DID IT… 1,000 mile swim around Iceland… ✔️ 100 eDNA samples collected for ocean conservation ✔️ 3 x 1 hour documentary filmed for Channel 4 (airs later this year) ✔️ THOUSANDS OF MEMORIES MADE ….. ICELAND THANK YOU SO MUCH!

@MountainRoche So stoked for you! Incredible performance! Congrats David!

Leadville 100 Mile Nutrition, by the numbers ⬇️ 1: Time I accidentally made potato hands at the finish. Heart hands are out. Carb hands are in 🥔 150: grams of carbs per hour for the first 10 hours. After dialing back fueling during my hilarious implosion at Western States, I fully understood that whatever ultra powers I have come from carbs. I kept it simple with a Science in Sport Beta Fuel gel every 20 minutes, with every 6th gel being a Precision 100 mg caffeine gel. In my bottles, I averaged 1.5 x 0.5 L per hour with 1.25x concentrated Skratch. All from The Feed 🙏 90-100: grams of carbs per hour for the final 5 hours. Leadville is a battle against the GI demons, and my burps were coming from the depths of Hades 4.5: grams of Maurten sodium bicarbonate 90 minutes before the start. Bicarb is driving performance in track and road running, but it’s not researched in ultras. A 2022 case study on GOAT Kilian found very high lactate levels during UTMB, and my theory is that the body enters stressed states that mimic high intensity events in hard ultras 24: ounces of fluid per hour for the first 10 hours. My sweat rate has gone down this year, and the failure to understand that contributed to disaster at Western States (along with a mental shart that could be seen from space) 12-16: ounces of fluid per hour for the final few hours. The body has compensatory mechanisms to reduce sweat rate in fatigued states, but we can’t really study how severe that drop might be. My theory is that lots of GI issues are caused by optimizing hydration for a fresh state, and applying that when fatigued 0.75: quantity of a Gatorade Protein Bar when I woke up. They taste like a Snickers went to a 24-Hour Fitness to take a selfie and then leave 4: bacon cheeseburger dinners in the 5 days before the race (and on the 5th day, he ate a $22 plate of enchiladas) 30-60: minutes I told Megan to add to last year’s projections in the 2024 spreadsheet 15:12: time that Megan predicted in pre-race crew texts, which would beat my previous record by 14 minutes 15:12:30: finishing time 1 in 10,000: odds I would have given that time before the start Love you all 🧡💜♥️

@feelthebyrn1 Congrats G! Very cool to see

This is a must do event for ultra distance triathletes So great! Thanks Dave

@feelthebyrn1 @monsybyrn76 Congrats G!! Great race!

Best Case Scenario today at the Boulder 70.3 Thanks for the on-course support & chapeau to the 40+ men hitting it hard alongside me @monsybyrn76 is my favorite fan

@PratikxPatel Does it need to be human lactoferrin, or can bovine source work as well? Thanks!

One protein, dozens of functions, and that’s why they call it a Miracle Molecule….and it’s for EVERYBODY Acne? Lactoferrin Low bone mass? Lactoferrin Visceral fat? Lactoferrin Inflammation? Lactoferrin Oxidative stress? Lactoferrin Anti-aging? Lactoferrin Healthy gut? Lactoferrin Bacterial overgrowth? Lactoferrin Low iron? Lactoferrin Iron overload? Lactoferrin Poor gut health? Lactoferrin Infection? Lactoferrin Healthy microbiome? Lactoferrin Reproductive health? Lactoferrin Immune health? Lactoferrin DNA protection? Lactoferrin Anti-cancer? Lactoferrin Prenatal health? Lactoferrin

@tim_roozendaal Well timed post! I recently picked up a pair of NB Rebel V4. Went up a .5 size. Felt great in store. Feels tight in forefoot on first run. Presume that’s the “phantom fit” Any tips? Thanks!

Nothing beats the feeling of putting on a brand new pair of racing shoes

@tim_roozendaal Get well Tim! Still a cool adventure!

I quit... 🥲 I felt surprisingly strong this morning and gave it a shot anyway. But after 6k the sharp pain shot in my knee again, similar to yesterday. Running the last 4k was an absolute grind yesterday so I don't fancy doing that for the 26k left. Currently walking/limping towards the nearest train station to go home. Bummed I wasn't able to complete the whole route but very proud of the 156 kilometers of the run/walking I did in the last 5 days. Thank you for your interest and kind messages you've sent me the past couple of days. I didn't plan on posting much but I'm glad I did.

@feelthebyrn1 Congrats G!!! Great race!

Oceanside 70.3 Back After 15 years Ticked the box on a stretch goal by running sub-90' Think I was 4:24 last time, 4:38 today. 5 1/4% slower. Perfect pacing on a day with ideal bike conditions Had a few issues with the cold water and cramping. Couldn't speak and fell over coming out of the water. Was so cold. My long T1 was due to getting dressed with zero coordination. Warmed up an hour into the ride. Daily sauna for 18 mths might not be the optimal protocol for this swim. It did work great for the run though Also cramped severely at the end of the bike. Did zero tempo sets to prepare so the hammies/adductors rebelled after 2hrs. Positive talk and gliding while standing up... got me back in the game. Tip: Dont panic when you cramp. Accept the situation, breathe deeply and work through. Nausea and near cramping on the first 10k of the run, but that's kinda how you want to pace it. Think I ate too much on the bike. However, once that settled, I ran great until the last 2k where I fell off a bit. I was looking for a tough session as I prepare for Challenge Roth and got exactly what I hoped for. 3000 athletes racing today. It's the largest triathlon I've ever done. When training for IM, 70.3 races directly target durability and take the pressure off the rest of our training. I'm walking like Frankenstein right now but will adapt. Snuck in just under 2:30 for the bike. @matsteinmetz position was comfortable and aero. Used the monster Ekoï Pure Aero no-vent helmet (probably saved my day by warming me up). Getting in the fit lab soon to finetune further Don't have the fitness to ride away from the groups anymore so sat off the back. Then rode through on the climbs. Then fell back as they'd bomb the descents. Chapeau to the other guys around me who rode legit. Blasted back to the coast at the end (which was so much fun until I cramped).

@tim_roozendaal I’ve thought of this a lot lately - for me especially on trails ⛰️

Nothing will bring you greater peace, than going for a run

@MazerFitness The same happens for me but most times it’s the opposite - I fall out of love with cycling and miss running 😂

I’ve somewhat fallen out of love with running lately. Spending more time on the bike & in the gym than last year—but having more fun. I’m sure running will find its way back into my routine someday, but for now, this feels right 😊

@brady_h @MountainRoche Same! I watched the most recent episode while on the treadmill this morning actually. I’ve really enjoyed the videos I think it would be cool to see a “day in the life” as well - see how David manages life with training.

@MountainRoche I binge these during Zwift rides or treadmill workouts. Instant motivation.

“If I want to reach places I haven’t been before, I need to do things I haven’t been willing to do.” Episode 4 is possibly the most painful workout I have ever done. I am a different athlete now than I was when I started it. "Into the Pain Cave" ⬇️ youtu.be/G_o4ZR1vwXQ?si…

@PratikxPatel I’m sorry, maybe a stupid question, but why protein pre-workout? Thanks!

My pre-workout meal whenever I’m in a time crunch Protein shake- 2 scoops whey 1 scoop collagen 1/2 cup quick oats 2 bananas 2 TBSP honey *scale back on carbs if you’re in a cut and don’t need as many

@tim_roozendaal Thanks Tim! I had speedgoats a little while back, and just found for trails they were too tall for me. I kept tripping on roots or rocks. I currently have the NB Hiero, but find the “toe protect” is uncomfortable against the big toe

@chrisjolliffe Hoka offers a wide version from the challenger and speedgoat but they arn't really wide. Something from altra could work well too but it's zero drop

In trail running, there are currently 3 broad categories: 1. Allround options 2. Comfy shoes 3. Racing shoes Almost all shoes are made for a neutral running style, as you don't want to limit movement in the ankle due to the uneven surfaces you'll run on. Shoes in the first catergory are: 1. Saucony Peregrine 15 2. Nike Pegasus trail 5 3. Hoka Speedgoat 7 These are affordable and great first time models. In category 2, you'll find models like: 1. New Balance More Trail 2. On Cloudsurfer Trail 3. Asics Trabuco Max 4 In category 3, you'll find shoes like: 1. Nike Ultrafly 2. Adidas terrex agravic speed ultra 3. Asics Metafuji Trail What shoe to get depends on your goals and preferences. If you need help figuring out what works for you, send me a DM.