Red Light Therapy with Bill Wiedemann, Founder & President of Lumara Systems

Ultra Running running schedule part 2, 50k, 100k, 100 Miles, 200 Miles with AI

Top 10 Best Things to Put on Your Schedule (50K to 200 Miles) These apply whether you're training for a 50K, 100K, 100-mile, or 200-mile race. The foundation of ultra running. Long runs build endurance, confidence, and race-specific fitness. Fitness grows during recovery, not during the workout itself. If there's one thing most runners underestimate, it's sleep. Recovery starts in bed. Strong runners stay healthy longer and handle higher mileage better. Practice fueling during training, not on race day. One of the best ways to prepare for ultras without destroying your body. A little mobility work consistently beats trying to fix problems after they start. Your training should support your life, not take over your life. Take 10–15 minutes each week to evaluate what's working and what isn't. Learn how to handle setbacks, discomfort, boredom, bad weather, and self-doubt. The fastest path to injury. Many runners think more is always better. It isn't. Easy days should be easy. Their life, recovery, genetics, and goals are different from yours. You can't out-train poor recovery. Jumping from one training plan to another destroys consistency. A classic ultra-running mistake. Every race takes recovery time away from training. Small injuries become big injuries when ignored. Motivation comes and goes. A schedule should work even on days you don't feel like running. 1. Long Runs 2. Recovery Days 3. Sleep 4. Strength Training 5. Nutrition Practice 6. Back-to-Back Long Runs 7. Mobility and Stretching 8. Family and Personal Time 9. Weekly Schedule Reviews 10. Mental Training Top 10 Worst Things to Put on Your Schedule 1. Too Much Mileage Too Soon 2. Skipping Recovery Days 3. Running Every Workout Hard 4. Comparing Your Schedule to Someone Else's 5. Ignoring Sleep 6. Constantly Changing the Plan 7. Testing New Nutrition on Race Day 8. Scheduling Too Many Races 9. Ignoring Warning Signs 10. Letting Motivation Run the Schedule

Heart Health with Holistic Cardiologist & Author Joel Kahn M.D

🎙️ Episode Summary In this episode of Running Miles with Heart Disease CHD, Josh Sain sits down with Dr. Joel Kahn, triple board-certified cardiologist, author, and founder of the Kahn Center for Cardiac Longevity. Dr. Kahn shares evidence-based strategies for preventing and reversing heart disease through nutrition, exercise, sleep, and advanced cardiovascular screening. His message is simple: "Test, don't guess." One of his strongest recommendations is that adults age 40+ consider a Heart Calcium CT Scan, a quick, affordable test that can detect silent heart disease years before symptoms develop. Dr. Kahn explains why even healthy-looking athletes and runners can have significant arterial plaque and discusses the importance of testing Lipoprotein(a), a genetic cholesterol risk factor affecting millions of people. Topics discussed include: • Heart Calcium CT Scans and cardiovascular screening • Lipoprotein(a) and hidden heart disease risk • Why endurance athletes may still develop heart disease • Atrial fibrillation and long-distance running • Plant-based nutrition and heart health • Dr. Fuhrman's GBOMBS framework: * Greens * Beans * Onions * Mushrooms * Berries * Seeds & Spices • Foods that reduce inflammation • Concerns with carnivore and ketogenic diets • HIIT training vs. traditional cardio • Strength training and longevity • Sleep optimization and recovery • Gut health and dietary diversity • Supplements including Vitamin D, Omega-3s, CoQ10, B12, Magnesium, and Melatonin • The lifestyle habits that dramatically reduce heart disease risk Dr. Kahn also shares inspiring patient success stories, his personal health routine, and practical steps listeners can take today to improve their cardiovascular health. Key Takeaway: You cannot assume you're healthy simply because you feel healthy. Proper screening, nutrition, exercise, sleep, and lifestyle choices can dramatically improve long-term health outcomes. 🌐 Dr. Joel Kahn Websites https://www.drjoelkahn.com [https://www.drjoelkahn.com] https://www.kahnlongevitycenter.com [https://www.kahnlongevitycenter.com] 📚 Books by Dr. Joel Kahn • The Whole Heart Solution • Dead Execs Don't Get Bonuses • The Plant-Based Solution • The No B.S. Diet • Lipoprotein(a): The Heart's Quiet Killer 🎥 Recommended Resources • Forks Over Knives • What the Health • You Are What You Eat (Netflix) • The Game Changers 📱 Follow Dr. Joel Kahn Instagram: @drjkahn X / Twitter: @drjkahn Facebook: Dr. Joel Kahn YouTube: Joel Kahn YouTube Channel 👨‍⚕️ About Dr. Joel Kahn Dr. Joel Kahn is a board-certified cardiologist, author, speaker, and pioneer in preventive and integrative cardiovascular medicine. Known as "America's Healthy Heart Doc," he has spent more than 40 years helping patients prevent and reverse heart disease through evidence-based lifestyle medicine, nutrition, exercise, stress management, and advanced cardiovascular testing. He is the founder of the Kahn Center for Cardiac Longevity and a leading advocate for whole-food, plant-based nutrition.

Ultra running training schedule Part 1, 5k,10k, Half Marathon, & Marathon with AI

Beginner 5K Training Plan (8 Weeks) Week 1: Run/Walk 20 min (3x), Walk 30 min (2x) Week 2: Run/Walk 25 min (3x), Walk 30 min (2x) Week 3: Run 15-20 min continuous (3x), Walk/Cross-train (2x) Week 4: Run 20-25 min (3x), Walk/Cross-train (2x) Week 5: Run 25 min (2x), Long Run 30 min (1x) Week 6: Run 30 min (2x), Long Run 35 min (1x) Week 7: Run 30 min (2x), Long Run 40 min (1x) Week 8: Easy Runs + 5K Race/Time TrialRest at least 1-2 days per week. Advanced 5K Training Plan (8 Weeks) Week 1: Intervals, Tempo, Easy Run, Long Run (25-30 mi total) Week 2: 6x800m Intervals, Tempo Run, Long Run (28-32 mi) Week 3: 8x400m Intervals, Tempo Run, Long Run (30-35 mi) Week 4: Recovery Week (25-28 mi) Week 5: 5x1000m Intervals, Tempo Run, Long Run (32-38 mi) Week 6: 10x400m Intervals, Tempo Run, Long Run (35-40 mi) Week 7: Race-Specific Workouts, Reduced Volume (28-32 mi) Week 8: Taper + 5K RaceInclude strength training 2x weekly and 1-2 recovery days. Beginner 10K Training Plan (8 Weeks) Week 1: Mon Rest, Tue Run/Walk 20 min, Wed Walk 30 min, Thu Run/Walk 20 min, Fri Rest, SatRun/Walk 25 min, Sun Walk 30 min. Week 2: Tue 25 min run/walk, Thu 25 min run/walk, Sat 30 min run/walk. Easy walking on otherdays. Week 3: Tue 2 miles easy, Thu 2 miles easy, Sat 3 miles long run. Week 4: Tue 2 miles, Thu 2.5 miles, Sat 4 miles long run. Week 5: Tue 3 miles, Thu 3 miles, Sat 5 miles long run. Week 6: Tue 3 miles, Thu 3 miles with pickups, Sat 5.5 miles long run. Week 7: Tue 3 miles, Thu 2 miles easy, Sat 6 mile long run. Week 8: Two short easy runs, then 10K race or time trial. Advanced 10K Training Plan (8 Weeks) Week 1: 5x800m intervals, tempo run, long run 8 miles. Week 2: 6x800m intervals, 4-mile tempo, long run 9 miles. Week 3: 8x400m intervals, hill workout, long run 10 miles. Week 4: Recovery week with reduced mileage. Week 5: 5x1000m intervals, tempo run, long run 10 miles. Week 6: 10x400m intervals, threshold workout, long run 11 miles. Week 7: Race pace workouts and reduced volume. Week 8: Taper and race week. Beginner Half Marathon Plan (12 Weeks) Weeks 1-2: Long runs 4 and 5 miles. Weeks 3-4: Long runs 6 and 7 miles. Weeks 5-6: Long runs 8 and 9 miles. Weeks 7-8: Long runs 10 and 8 miles (recovery week). Weeks 9-10: Long runs 11 and 12 miles. Week 11: Long run 8 miles. Week 12: Race week with reduced mileage and half marathon race Advanced Half Marathon Plan (12 Weeks) Build mileage from 35 to 55 miles per week.Include weekly intervals, tempo runs, and long runs.Long runs progress from 8 to 15 miles.Every fourth week is a recovery week.Final two weeks include a taper before race day. Beginner Marathon Plan (18 Weeks) Long runs progress: 6, 8, 10, 12, 14, 16, 18, and 20 miles.Run 4 days per week with 1 long run.Include recovery weeks every 3-4 weeks. Final 3 weeks are taper weeks before the marathon. Advanced Marathon Plan (18 Weeks) Mileage builds from 50 to 70 miles per week.Weekly speed workout, marathon pace workout, and long run.Long runs progress up to 22 miles. Recovery week every fourth week. Three-week taper before marathon. https://teamrunrun.com/coach/josh-sain-raleigh-running-coach/ runningmileschd@gmail.com

Ultra running Turning ultra running into life practices with AI

Top Takeaways From This Episode 1. Consistency beats motivation Motivation comes and goes. Long-term growth comes from building habits and showing up even when you don’t feel like it. 2. Learn to be comfortable being uncomfortable Ultrarunning teaches how to handle suffering, setbacks, fatigue, and difficult moments — skills that carry into work, family, and life. 3. Patience creates long-term success Big goals are achieved one step at a time. Progress compounds over weeks, months, and years. 4. Break overwhelming challenges into smaller pieces You don’t run 100 miles all at once. You get to the next aid station. Life works the same way. 5. Discipline creates freedom Training consistently builds confidence. Confidence creates opportunity. 6. Mental toughness is built, not born Hard training teaches you that limits are often farther away than you think. 7. The process matters more than the outcome Growth happens during the work — not just crossing the finish line. 8. Your identity shapes your actions When running becomes part of who you are, healthy choices become easier. 9. Failure and setbacks are part of growth Bad races, missed goals, and hard days teach lessons success sometimes cannot. 10. Ultrarunning becomes a practice for life The lessons learned on the trail or road can improve leadership, relationships, career growth, and personal development. Closing Thought: "The person you become training for the race matters more than the race itself." https://teamrunrun.com/coach/josh-sain-raleigh-running-coach/ runningmileschd@gmail.com

Ultra Running Overeating with AI

here are 10 practical best practices to avoid overeating (simple and actually doable): 1. Eat enough protein at each meal Protein helps keep you full longer and reduces cravings later. Think eggs, Greek yogurt, chicken, fish, beans, tofu, etc. 2. Don’t skip meals Skipping breakfast or lunch can backfire and lead to overeating at night. 3. Slow down when eating It takes about 20 minutes for your brain to register fullness. Put the fork down between bites if needed. 4. Drink water before meals Sometimes thirst feels like hunger. Try a glass of water 20–30 minutes before eating. 5. Prioritize whole foods Foods high in fiber (fruit, vegetables, oats, potatoes, rice, beans) tend to be more filling than ultra-processed snacks. 6. Don’t eat straight from the bag/container Portion snacks onto a plate or bowl so you know how much you’re actually eating. 7. Manage your environment Keep trigger foods out of immediate reach and make healthier options easier to grab. 8. Get enough sleep Poor sleep increases hunger hormones and cravings for high-calorie foods. 9. Identify emotional eating triggers Stress, boredom, and anxiety can drive overeating. Ask: Am I physically hungry or emotionally triggered? 10. Use the 80% full rule Stop eating when you feel satisfied—not stuffed. You can always eat more later if you’re truly still hungry. Bonus ultra-runner tip: After long runs, have a recovery meal ready. Many runners accidentally under-fuel after training and then binge later because they waited too long to eat. runningmileschd@gmail.com https://teamrunrun.com/coach/josh-sain-raleigh-running-coach/