Ep.48 - Race Strategy, the Science of Intervals, and AI Voices?!

Ep.51 - Heat Training, Are Race Blocks Necessary, and DJ Sets?!

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:⁠https://www.youtube.com/@Flowstate.runnersStrava:⁠https://www.strava.com/athletes/5629117?oq=adam⁠ (Adam)⁠https://www.strava.com/athletes/11103315⁠ (Luke)Contact:flowstate.runners@gmail.com This episode covers the nuances of heat training, sauna routines, and running strategies, emphasising the importance of patience and consistency in training. Luke and Adam share personal experiences, insights on training in different conditions, and practical tips for athletes at various levels. 00:00 Celebrating Milestones and Weather Talk 02:41 The Impact of Weather on Running Performance 05:26 Heat Training and Its Benefits 08:09 Sauna vs. Bath: Recovery Techniques 10:43 Training Adjustments for Race Conditions 13:33 The Role of Music in Running 16:15 Recommendations for Running Playlists 23:04 Entering the Flow State 24:31 Weekly Training Overview 26:11 Quality Sessions and Pacing Strategies 32:15 The Importance of Aerobic Base Training 35:52 Case Study: Beginner Runner Success 38:37 Patience in Training 42:06 Finding Balance in Training Variety

Ep.50 - Off-Season Tips, Post-Marathon Recovery, and More Park Run Wins!?

Follow us on socials Instagram: @Flowstate.pod @Adamsmythcoaching @Action_twyford YouTube: ⁠https://www.youtube.com/@Flowstate.runners Strava: ⁠https://www.strava.com/athletes/5629117?oq=adam⁠ (Adam) ⁠https://www.strava.com/athletes/11103315⁠ (Luke) Contact: flowstate.runners@gmail.com In this episode, the boys celebrate their 50th episode! Sharing insights on training, recovery, and running strategies, with personal stories and expert tips. Chapters 00:00 Celebrating Episode 50 02:56 Health and Recovery Insights 06:06 Running and Training Updates 12:01 Parkrun Victory and Performance 18:09 Training Load Management and Muscle Readiness 25:22 Understanding Injury Risks in Running 29:43 Post-Marathon Recovery Strategies 33:50 Navigating the Off-Season 41:37 Maintaining Fitness Without Structure 48:38 The Importance of Structured Training 59:12 Closing Thoughts

Ep.49 - The London Marathon, Record Breakers, and the Asics Megablast!

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:⁠https://www.youtube.com/@Flowstate.runnersStrava:⁠https://www.strava.com/athletes/5629117?oq=adam⁠ (Adam)⁠https://www.strava.com/athletes/11103315⁠ (Luke)Contact:flowstate.runners@gmail.com In this episode, Luke and Adam discuss recent marathon performances, training updates, and the incredible achievement of two runners breaking the two-hour barrier in the London Marathon. They also delve into shoe technology, race skepticism, and upcoming races. Chapters 00:00 Introduction and Marathon Recap 04:48 Training Updates and Personal Progress 11:26 Shoe Talk: ASICS Mega Blast and New Balance 18:51 Weekly Training Breakdown 21:20 Weekly Training Plans and Strategies 28:08 The Historic London Marathon Performance 43:04 Skepticism and the Future of Marathon Running

Ep.48 - Race Strategy, the Science of Intervals, and AI Voices?!

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:⁠https://www.youtube.com/@Flowstate.runnersStrava:⁠https://www.strava.com/athletes/5629117?oq=adam⁠ (Adam)⁠https://www.strava.com/athletes/11103315⁠ (Luke)Contact:flowstate.runners@gmail.com In this episode of Flowstate, hosts Luke and Adak delve into the intricacies of endurance training, recovery, race strategies, and the importance of both science and intuition in athletic progress. Whether you're a recreational runner or a seasoned athlete, their candid discussions provide valuable lessons on how to optimise training, listen to your body, and enjoy the process. 00:00 - Welcome and recent technical mishaps with recording02:23 - Luke's experiment with AI voice mimicry and its implications04:18 - The importance of sleep and optimal dinner timing for recovery09:37 - Managing injury: understanding nerve entrapment and recovery options13:24 - Weekly training volume, long runs, and training structure insights17:06 - Threshold session details and physiological reasoning behind rest intervals23:53 - How effort-based training and auto-regulation can work for recreational athletes33:52 - Race strategies for Belfast marathon and course profile considerations44:28 - The importance of enjoying the process and racing for personal fulfillment47:54 - Overview of upcoming races: Boston, London, and local events52:12 - Navigating weather conditions and pacing strategies for races54:47 - Course features and their influence on pacing: Belfast's elevation profile56:45 - Wrapping up: reflections on training, racing, and enjoying the journey

Ep.47 - Adam's Return to Running, A New Coach, and Managing Training Stress!

Follow us on socialsInstagram:@Flowstate.pod@Adamsmythcoaching@Action_twyfordYouTube:⁠https://www.youtube.com/@Flowstate.runnersStrava:⁠https://www.strava.com/athletes/5629117?oq=adam⁠ (Adam)⁠https://www.strava.com/athletes/11103315⁠ (Luke)Contact:flowstate.runners@gmail.com In this episode, Luke and Adam reconnect after a busy few months, sharing personal updates, training insights, and how to adapt your running routine amidst life's uncertainties. Whether you're balancing parenthood, injuries, or busy schedules, this conversation offers practical advice and inspiration. 00:00 - Introduction and episode overview 00:30 - Catching up after months of busyness 01:23 - Marathon season and upcoming races 02:23 - Personal training gains and muscle memory 03:26 - Luke's recent illness and running milestones 04:13 - Reflections on recovery and future race plans 05:30 - Adam's injury update and rehab journey 06:50 - How to manage injuries and training load 08:27 - Working with coach Dan Nash and training structure 09:46 - Building mileage safely and avoiding overtraining 11:54 - Life changes: pregnancy announcement and planning 17:17 - Setting realistic goals with family commitments 18:45 - Navigating life stressors and prioritizing priorities 20:19 - Future races and marathon plans with family 21:12 - Pregnancy updates and maintaining activity during pregnancy 22:01 - Balancing training with life events (kids, work) 23:07 - Strategies for managing time, energy, and priorities 25:31 - The importance of honest communication with athletes 28:34 - How stress impacts training and recovery 29:50 - Optimizing training for busy lives and limited time 32:24 - The role of intensity and volume in maintenance