Marathon Training Academy

[https://www.marathontrainingacademy.com/wp-content/uploads/2025/01/IMG_8790-2048x1536-1-1024x768.jpeg] In this episode Coach Angie and Coach Erin answer question about heart rate training, running in the heat, warm up drills, hydration, electrolyte sources, strength training, anxiety before long runs, finding time to train, and more! Thank you to everyone who send in a question! Coach Angie Spencer has run 70 marathons and ultras, including a marathon in every US state.  She is a RRCA and USATF Certified Running Coach and Registered Nurse. Angie loves books and dark chocolate. Coach Erin Palos is a Certified Running Coach and professional photographer. When she began her running journey it was all she could do to run a mile but she now she is a Boston qualifier, 12X marathoner, ultra runner and Half Ironman finisher. Erin lives in LA and loves to run with her huskies! LINIS MENTIONED IN THIS EPISODE Run Coaching. Work with a MTA running Coach [https://www.marathontrainingacademy.com/coaching]. COROS Watches [https://www.coros.com] will help you train according to heart rate. Use code MTA and get an additional free watch band with your purchase! Just pick the band you want, add it to your cart, and use code MTA. Run the London Marathon in 2026! Preregister now for a travel package [https://sportstoursinternational.com/event/tcs-london-marathon/?utm_source=MTA&utm_medium=partnership&utm_campaign=MTA] with Sports Tours International. Lagoon Sleep [https://lagoonsleep.com/pages/marathon-training-academy-lagoon] -take their awesome 2 minute sleep quiz to find your match.  Use the code “MTA” for 15% off your first purchase. IQBAR -brain and body-boosting bars, hydration mixes, and mushroom coffees. Their Ultimate Sampler Pack includes all three! Get 20% off plus FREE shipping. Just text “MTA” to 64000. [https://www.marathontrainingacademy.com/wp-content/uploads/2025/03/10-2-1024x576.jpg] [https://www.marathontrainingacademy.com/wp-content/uploads/2025/03/22-1024x576.jpg]

[https://www.marathontrainingacademy.com/wp-content/uploads/2025/05/Screenshot-2025-05-30-at-12.44.40 PM-e1748624088132-948x1024.png] In this episode we speak with Ultramarathon Man, Dean Karnazes, about the storied history of the marathon and the land that birthed the legend -Greece. And in the quick tip segment, Coach Angie answers a listener question about how to improve your marathon time as a masters runner. > Named by TIME magazine as one of the “100 Most Influential People in the World,” Dean Karnazes has pushed his body and mind to inconceivable limits. Among his many accomplishments, he has run 50 marathons, in all 50 US states, in 50 consecutive days. He’s run across Death Valley in the middle of summer, and he’s run a marathon to the South Pole. > > > On ten separate occasions he’s run a 200-mile relay race solo, racing alongside teams of twelve. His list of competitive achievements include winning the World’s Toughest Footrace, the Badwater Ultramarathon, and winning the 4 Deserts Challenge, racing in the hottest, driest, windiest and coldest places on earth. > > > A New York Times bestselling author, Dean is a frequent speaker and panelist at many running and sporting events worldwide. MENTIONED IN THIS EPISODE Golden Marathon Tours Athens VIP Package [https://goldenmarathontours.gr/product/athens-authentic-marathon-2025-vip/] -Dean’s tour company Jet Insoles [https://www.getjetinsoles.com] -uses dynamically flexible carbon fiber that fully activates at ANY pace – generating the same propulsive force that you’d get out of $300 super shoes for a small fraction of the cost. Lagoon Sleep [https://lagoonsleep.com/pages/marathon-training-academy-lagoon] -take their awesome 2 minute sleep quiz to find your match.  Use the code “MTA” for 15% off your first purchase. AG1 Next Gen [https://drinkAG1.com/mta] -get a FREE bottle of AG D3K2, an AG1 Welcome Kit, AND 5 of the upgraded AG1 travel packs with your first order. Speak with a Running Coach [https://www.marathontrainingacademy.com/talk-to-a-running-coach-about-your-goals] about one-on-one coaching or join the Academy [https://www.marathontrainingacademy.com/join-academy] and use a MTA training plan.

[https://www.marathontrainingacademy.com/wp-content/uploads/2025/05/PM-Lisbon-photo-shoot-Dec-2020-copy.jpg] In this episode we talk heart rate training with Dr. Phil Maffetone who is the creator of the MAF Method (180 minus your age) and an internationally recognized researcher in endurance science. Dr. Phil Maffetone has worked with endurance athletes for more than thirty-five years. He is the author of eighteen books on health and fitness. He is perhaps best known for the Maffetone Method of heart rate training. Some of his clients have included running guru Dr. George Sheehan, famed New Zealand coach Arthur Lydiard, marathon great Grete Waitz, and six-time Hawaii Ironman world champion Mark Allen. Outside the sports arena, Dr. Maffetone has coached a variety of people in the entertainment field, including musicians James Taylor and Johnny Cash, The Red Hot Chili Peppers, and producer Rick Rubin. LINKS MENTIONED IN THIS EPISODE Run Coaching. Work with a MTA running Coach [https://www.marathontrainingacademy.com/coaching]. COROS Watches [https://www.coros.com] will help you train according to heart rate. Use code MTA and get an additional free watch band with your purchase! Just pick the band you want, add it to your cart, and use code MTA. Joint Health Plus [http://www.previnex.com] by Previnex -prevention is the best medicine and you need to protect your joint cartilage from breakdown. Use code MTA for 15% off your first order! The Richmond Marathon [http://www.richmondmarathon.org] on November 15, 2024 -America’s Friendliest Marathon! IQMIX -a zero-sugar drink mix from IQBAR that hydrates, boosts your mood and promotes mental clarity. Text MTA to 64000 to get twenty percent off all IQBAR products, plus FREE shipping. Message and data rates may apply. Dr. Maffetone’s two websites: https://philmaffetone.com [https://philmaffetone.com] https://maffetonemusic.com/home [https://maffetonemusic.com/home] UPDATED MAF 180 FORMULA: Subtract your age from 180. * Modify this number by choosing one category below that best applies to you: If you have or are recovering from a major illness (including any operation or hospital stay), are in rehabilitation, have been prescribed any regular medication, or are chronically overtrained, subtract an additional 10. * If you are injured, have regressed or not improved in training (such as poor MAF tests) or competition, get more than two colds, flu or other infections per year, have seasonal allergies or asthma, are overfat, are acutely overtraining, or if you have been inconsistent, just beginning or returning to exercise, subtract an additional 5. * If you have been training consistently (at least four times weekly) for up to 2 years without any of the problems mentioned in (a) or (b), no modification is necessary (use 180 minus age as your MAF HR). If you have been training for more than 2 years without any of the problems listed above, have made progress in your MAF tests, and have improved competitively, add 5. The resulting HR is the high end of the HR range with the low being 10 beats below. Train at this heart rate to build a strong aerobic base and improve the body’s ability to burn fat for fuel. What people are saying, > “Excellent podcast episode! One of his interviews on MTA years ago got me started to run regularly, take care of my nutrition and many more things. I‘m forever thankful for his insights and wisdom!” -Steffen

[https://www.marathontrainingacademy.com/wp-content/uploads/2025/05/IMG_5938-1024x768.jpeg] In this episode we speak with Alex Hutchinson, author of the book ‘The Explorer’s Gene -Why We Seek Big Challenges, New Flavors, and the Blank Spots on the Map’. Alex Hutchinson is the author of the New York Times bestseller ‘Endure’ and is a science journalist and Outside magazine’s longtime Sweat Science columnist. He has a PhD in Physics from Cambridge University and a MS in Journalism from Columbia. He was a long-distance runner for the Canadian national team and lives in Toronto. His new book, The Explorer’s Gene, refutes the myth that the age of exploration is dead. The itch to discover new things persists in all of us, expressed not just on the slopes of Everest but in the ways we work, play, live, and run. LINKS MENTIONED IN THIS EPISODE Run Coaching. Work with a MTA running Coach [https://www.marathontrainingacademy.com/coaching]. AG1 Next Gen [https://drinkAG1.com/mta] -get a FREE bottle of AG D3K2, an AG1 Welcome Kit, AND 5 of the upgraded AG1 travel packs with your first order. MetPro Nutrition Coaching [https://www.metpro.co/mta] -speak with a Metabolic Expert about your goals and get actionable steps toward fueling for performance, losing weight, adding muscle, or changing your body composition. Get $500 off their concierge coaching. IQMIX -is a zero-sugar drink mix from IQBAR that hydrates, boosts your mood and promotes mental clarity. Get 20% off plus FREE shipping. Just text “MTA” to 64000. The Greenbrier River Trail Marathon and Half Marathon [https://www.grtmarathon.com] in beautiful Pocahontas County, West Virginia. With this being one of the few WV marathons, it’s great for those 50-staters out there.  The Explorer’s Gene [https://amzn.to/4m6ldXf] -book by Alex Hutchinson Alex Hutchinson’s website [https://www.alexhutchinson.net]

[https://www.marathontrainingacademy.com/wp-content/uploads/2025/05/490773514_18495334852062639_7965945952220641629_n-e1746118864164-979x1024.jpg] In this episode we bring you a conversation with Robin Walters -who just completed the Boston Marathon. This is a story about overcoming an acute injury, training through winter conditions, and what it’s like to accomplish a goal many years in the making! LINKS MENTIONED IN THIS EPISODE Run Coaching. Work with a MTA running Coach [https://www.marathontrainingacademy.com/coaching]. Run the London Marathon in 2026! Preregister now for a travel package [https://sportstoursinternational.com/event/tcs-london-marathon/?utm_source=MTA&utm_medium=partnership&utm_campaign=MTA] with Sports Tours International. UCAN [https://www.ucan.co/mta] -we have been fueling with UCAN since 2013. As a listener to the podcast you can try UCAN Edge gels for FREE! all you pay is the cost of shipping. You can also get 20% off anything in their store with the code MTA. AG1 Next Gen [https://drinkAG1.com/mta] -get a FREE bottle of AG D3K2, an AG1 Welcome Kit, AND 5 of the upgraded AG1 travel packs with your first order.