Mastering Miles Podcast (Powered by BioEndurance PT & Performance)

Episode 07: Navigating the Art of Goal Setting in 2024 - Noah Bernhardt

Happy 2024! Join me and my great friend, Noah Bernhardt, PT, DPT, OCS, as we dive into the art of goal setting and accountability. Setting the stage for a successful year, this episode unveils some strategies for goal setting.
Having shared countless goal-oriented discussions over the years, Noah and I are excited to broadcast this conversation. We reflect on the highlights and challenges of our 2023 journey, exploring the nuances of different goal types, from outcomes to performance and process-oriented objectives. Our conversation delves into the hurdles encountered in 2023, the profound impact of life changes on training and performance, and unveils our process to craft our performance and process goals for 2024.
We are hoping you’ll be entertained with anecdotes such as Matt's first 50-mile bike ride with Noah, the connection between "The Shawshank Redemption" and endurance training, and our first marathon we did 48 hours before a huge neuro exam in PT school.
Our mission with this episode goes beyond personal narratives; we aim to normalize these crucial conversations. By shedding light on the authentic and organic nature of our dialogue, we hope to inspire you to set robust goals for 2024. Join us in unraveling the strategies that lead to constant improvement and the pursuit of mastery. Let the journey to excellence begin!
Specific Topics:
Matt’s First 50-Mile Ride w/ Noah: 2:33
Noah’s 2023 Recap: 5:06
Noah’s 2023 Takeaway: 14:11
Matt’s 2023 Takeaway: 16:15
“The Shawshank Redemption” and Endurance Training: 17:15
Types of Goals: 21:50
Matt’s 2023 Recap: 28:20
Effect of Life Changes on Performance: 30:12
Subjective vs. Objective Measures of Recovery: 32:55
Process Goals: 41:28
Matt + Noah’s First Marathon: 1:01:18
Articles Referenced:
Williamson et al. 2022 - Goal Setting and Performance
Saw et al. 2015 - Subjective versus Objective Measures and Recovery
Huberman Lab Podcast + Goals Setting Toolkit
Huberman Lab Podcast #2 - Setting and Achieving Goals
Noah’s Links:
Strava
Instagram
BioEndurance Links:
BioEndurance Website
BioEndurance Newsletter
Instagram
YouTube Channel
Mastering Miles Podcast Website
Important Note: This podcast serves as an educational and informational resource. If you are grappling with mental health challenges, we strongly encourage you to seek professional help and guidance. Your well-being is of paramount importance, and there are qualified experts ready to support you on your journey to mental health.

Episode 06: Mastering the Marathon Part 3 - Filling the Gaps

Part 3 is bringing the Mastering the Marathon Series to the finish line! 🏁
This episode is devoted to “filling the gaps.” Coach Jack Hackett of Infinity Running Company and I discuss other important aspects in the process of training for and racing your best marathon. Topics we discuss include base training, strength training, plyometrics, sleep, nutrition, super shoes, mentality, and race day tactics.
Once again, this is a great resource on key principles to master to truly succeed at the marathon distance. A huge thank you to Coach Jack for sharing his expertise and passion for helping athletes strive to be their best as part of this series.
We discuss the importance of strength training in depth. If you would like further assistance in starting the process, contact Coach Jack HERE or Matt HERE.
To navigate to specific topics:
Base Training: 4:20
Strength Training: 7:42
Plyometrics: 22:34
Sleep: 31:35
Nutrition: 40:00
Super Shoes: 43:36
Mentality: 52:12
Race Day Tactics: 57:33
Articles Referenced:
Lin et al. - Horizontal Jumping and Speed
Balsalobre-Fernandez et al. - Neuromuscular Performance Influence
Haugen et al. - Training Characteristics of World-Class Distance Runners
Cigoja et al. - Super Shoes and Muscle Function
Hebert-Losier et al. - Super Shoes Article #1
Hebert-Losier et al. - Super Shoes Article #2
Hebert-Losier et al. - Super Shoes Article #3
Moran et al. - Horizontal and Vertical Plyometrics
Kroshus et al. - NCAA Consensus on Sleep
Johnston et al. - Sleep and 2-week Lag
Blagrove et al. - Strength Training and Running
Coach Jack:
Infinity Running Company Website
Newsletter
Marathon Fueling Calculator
Instagram
BioEndurance Links:
BioEndurance Website
BioEndurance Newsletter
Instagram
YouTube Channel
Mastering Miles Podcast Website
Disclaimer: This podcast is meant for educational purposes. For more specific nutritional details and how it applies to your unique physiology, please follow up with a registered dietician. Additionally, please consult your physician prior to initiating training for a marathon.

Episode 05: Return to Running After Injury - Luke Menges and Robert Meilbeck

In this episode, I am joined by Luke Menges, PT, DPT, OCS and Robert Meilbeck, PT, DPT of Expedition Performance, a hybrid coaching and performance business. Luke and Robert are both physical therapists, so with 3 PTs on the podcast, we are talking return to running after an injury.
Specifically, we discuss what runners can do if they are unable to run, then we get into in-depth information around returning to running. We make note of the criteria required to return back to running, including time, pain, range of motion (ROM), strength, functional movements, plyometrics, and psychological readiness. We then dig into the process of returning to running and how walk-run protocols play a large role.
The goal is to provide generalized information so that injured runners can have a better understanding of what to expect in the return to running process.
IMPORTANT: Every individual, tissue, and injury is different; therefore, it is important to ensure your return to running is as individualized as possible. So, make sure to talk to your own physical therapist and medical team to strategically return to running in the safest and most effective way possible.
To navigate to specific topics:
How Runners Can Maintain Fitness while Injured: 8:02
Return to Running Criteria: 13:21
How To Return to Running/Protocols: 40:43
 
Expedition Performance- Luke and Robert:
Expedition Performance Website
Instagram
RUN1 Program Free Download Coupon Code: RUN1HWG100
 
Articles/Research Referenced:
Bushnell et al. “Cognitive and emotional control of pain…”
Andrade et al. Acute:Chronic Workload Ratio
Nakaoka et al. Acute:Chronic Workload Ratio
Willy et al. Patellofemoral and Achilles Loads with Running
Warden et al. Loading for Low Risk Bone Stress Injuries
Silbernagel et al. Return to sport for Achilles Tendinopathy
Rambaud et al. Return to Running after ACL Reconstruction
Ressman et al. Single-Leg Squat Assessment
 
BioEndurance Links:
BioEndurance Website
BioEndurance Newsletter
Instagram
YouTube Channel
Mastering Miles Podcast Website
Disclaimer: This podcast is meant for educational and informational purposes. Please consult your physical therapist and medical team for proper return to running after an injury.

Episode 04: Mastering the Marathon Part 2 - Marathon Training

Part 2 of the Mastering the Marathon Series is here and we are taking a deep dive into marathon training. I am joined once again by Coach Jack Hackett of Infinity Running Company. Jack offers a wealth of knowledge and has premier expertise in speaking about specific, effective, and intentional marathon training
We discuss the key principles of a training program, including volume, frequency, and intensity. More specifically we delve into how to safely build volume and what level of volume we should strive for in addition to specific information on the importance of the infamous “long run” and how to structure the long run workout. Jack discusses the benefits of single and double training sessions. We then discuss proper intensity distribution and what we should strive for, especially hitting on the importance and benefits of running slow as well as how to structure interval workouts.
Truly, this is a great resource into the key principles and proper and effective marathon training.
 
To navigate to specific topics:
Volume: 4:54
Long Run: 21:40
Intensity: 30:45
How Long Should Build Up to a Marathon Be?: 55:30
 
Coach Jack Links:
Infinity Running Company Website
Newsletter
Marathon Fueling Calculator
Instagram
Articles Referenced:
Nakaoka et al. Acute:Chronic Workload Ratio
Yamaguchi et al. on Marathon Training Volume
Rosenblat et al. Meta-Analysis and Systematic Review on Training Intensity
Kenneally et al. Systematic Review on Training Intensity
Casado et al. Systematic Review on Training Periodization and Intensity Distribution
BioEndurance Links:
BioEndurance Website
BioEndurance Newsletter
Instagram
YouTube Channel
Mastering Miles Podcast Website
Disclaimer: This podcast is meant for educational purposes. Please consult your physician prior to initiating training for a marathon.

Episode 03: John Liddell - The Quest for the OTQ

In this episode, I am joined by John Liddell. John is a Milwaukee-area husband, father, physical therapist, and high-performing marathon runner. In fact, John is running at the California International Marathon on December 3rd, seeking the Olympic Trials Qualification (OTQ) time of 2:18.
In the podcast, we chat about the hills and valleys of John’s 2023 race season, his goal of the OTQ, how he has progressed his marathon performance in the last 5 years, and the takeaways and lessons he has learned while working towards mastery as a husband, father, physical therapist, and marathon runner. John also provides great insight into his experience running alongside elite marathoners at the 2023 Chicago Marathon, how he has tackled injuries, and his training approach. Overall, John preaches “consistency” in all aspects of his life, which has produced tremendous personal success.
 
John’s Social Media:
Instagram
John’s Blog on Tendinopathy
 
BioEndurance Links:
BioEndurance Website
BioEndurance Newsletter
Instagram
YouTube Channel
Mastering Miles Podcast Website
Disclaimer: This podcast is meant for educational and entertainment purposes. If you are dealing with an injury, make sure to consult a health care professional such as a physical therapist or doctor.

Episode 02: Dr. Lenny Ramsey - The Growth Mindset

In this episode, I am joined by Dr. Lenny Ramsey. Dr. Ramsey is a professional triathlete and also has a PhD in Neuroscience. She greatly exemplifies mastery and the growth mindset throughout her life experiences and future endeavors.
In the podcast we chat about how Dr. Ramsey got into racing triathlons, how many places she finished ahead of Matt in the 2018 Ironman Wisconsin, and how she approaches recovering from and attacking setbacks due to injuries. You will also learn the differences between racing in the age group and professional category in triathlons, what Dr. Ramsey looks for in the PT and health care providers that she works with, and a new journey in her athletic career. Dr. Ramsey always strives to push herself, be uncomfortable, and grow, which most certainly comes out in this interview.
 
To navigate to specific topics:
Dr. Ramsey’s Intro to Triathlon: 4:02
Differences Between Age Group & Professional Racing: 10:00
Dr. Ramsey’s Experience with Injuries: 28:55
What Dr. Ramsey Looks for in her PT and Providers: 35:50
Dr. Ramsey’s New Athletic Pursuit: 39:39
 
Dr. Ramsey Social Media:
Instagram
 
BioEndurance Links:
BioEndurance Website
BioEndurance Newsletter
Instagram
YouTube Channel
Mastering Miles Podcast Website
Disclaimer: This podcast is meant for educational and entertainment purposes. If you are dealing with an injury, make sure to consult a health care professional such as a physical therapist or doctor.

Episode 01: Mastering the Marathon Part 1 - What Limits Us?

In Part 1 of the Mastering the Marathon Series, I am joined by Coach Jack Hackett of Infinity Running Company. Jack has extensive knowledge and education in exercise physiology and is a premier running coach. We talk specifically about the 3 main things that limit a runner’s performance in the marathon: heat, fueling, and pacing.
We talk about why heat is dangerous and what steps we can take to limit the effect of heat on our marathon performance. We then talk specifically about fueling and explain the physiology behind why “carbs are king.” We also help to explain why low carb high fat strategies are not the most suitable over the marathon distance. We then turn to pacing and further explain lactate, aerobic and lactate thresholds (LT1 and LT2) and how to use Rating of Perceived Exertion (RPE) to pace yourself during a marathon. Additionally, tune in to find out what RPEs relate to our LT1 and LT2.
 
To navigate to specific topics:
Heat: 6:55
Fueling: 19:26
Pacing + RPE: 35:30
 
Coach Jack Links:
Infinity Running Company Website
Newsletter
Marathon Fueling Calculator
Instagram
Featherstone Nutrition Carb Loading Calculator
 
Articles:
Alhadad et al. Article on Heat Mitigation
Burke et al. Supernova Study (Low Carb/High Fat)
McSwiney et al. Article
Dantas et al. Article on RPE and Lactate Training Zones
 
BioEndurance Links:
BioEndurance Website
BioEndurance Newsletter
Instagram
YouTube Channel
Mastering Miles Podcast Website
 
Disclaimer: This podcast is meant for educational purposes. For more specific nutritional details and how it applies to your unique physiology, please follow up with a registered dietician. Additionally, please consult your physician prior to initiating training for a marathon.

Mastering Miles Introductory Episode

Welcome to the Mastering Miles Podcast!
In this introductory episode, Matt explains the premise and the goals of the podcast. Expect to learn:
What is mastery
If mastery can be achieved
How mastery applies to runners and endurance athletes
What makes this podcast different
Why runners should listen
Whether Matt is introverted or extroverted... :)
 
Learn More about BioEndurance PT & Performance: https://www.bioendurancept.com/
 
Sign up for the BioEndurance Newsletter: https://bioendurance.ck.page/9fe92b4ef4