Running | Consistency | Self-Improvement
Running | Consistency | Self-Improvement
Also rest time between races, easy hill workouts for gains, feeling good about feeling bad and my training updates 🏃🏽♂️Skim time (5k pace): 55 Seconds Hey there, fresh blood and familiar peeps! Let’s make some gains and shake things up. […]
Running advice to elevate your life: twice a month 🏃🏽♂️Skim time (5k pace): 1 min 35 sec 🚶🏽♀️Read time (long run pace): 5 min 58 sec 👋🏽 Welcome aboard, newcomers, with fresh enthusiasm! And to our long-time companions, we raise […]
Your fortnightly running fix to become the dopest runner in town 🏃🏽♂️Skim time (5k pace): 1 min 7 sec 🚶🏽♀️Read time (long run pace): 4 min 47 sec 👋🏽 Hello! New blood, invigorating vibes! And to our old pals, a […]
Dissecting Mike Trees’ and my morning routines so you can possibly use them to help your running/life. So, picture this: you’ve decided to embark on a running journey. Maybe you’ve been inspired by an incredible story of a runner conquering […]
Why You Should Train in the Morning to Experience Your Local Surroundings I’m going to write an open-letter argument of sorts. I’ll focus on my city/town, and in the end, you’ll have a strong case of why you should train […]
The best run advice (no cap) to elevate your life, twice a month 🏃🏽♂️Skim time (5k pace): 1 min 24 sec 🚶🏽♀️Read time (long run pace): 4 min 59 sec 👋🏽 Hello! New faces, new energy! And to the familiar […]
Do these 3 things so you don’t ruin your next race It’s easy to get caught up in the excitement and adrenaline of a race and start off too quickly. But just like soldiers charging ahead in war, runners who […]
Carb cycling is a fancy term for alternating between high and low carb days. It’s like playing a game of “Guess Who?” with your diet, but instead of asking questions, you’re alternating between foods that are high in carbs and […]
Why a seasonal approach to run diets could help with your performance Seasons of Running Just like there are seasons in life, there are seasons in running. You can’t wear the same clothes all year round, and you can’t eat […]
Your twice-monthly dose of running advice to be dope in life 🤫 Secret Links: To watch or listen to a version of this, go here on Youtube and here to listen as audio. 🏃🏽♂️Skim time (5k pace): 36 seconds 🚶🏽♀️Read […]
This type of workout separates elites from everyone else Are you tired of seeing that VO2Max number on your fitness tracker without really knowing what it means or how to use it? You’re not alone! VO2Max, or the maximum volume […]
Watch, Listen or read below or on your favorite podcast player 🏃🏽♂️Skim time (5k pace): 63 seconds 🚶🏽♀️Read time (long run pace): 3 min 38 sec Well… hello! If it ain’t the newest members of our crew! Welcome aboard to Three Thing Thursday, […]
What are the best running gels and what are our opinions on gels in general Whether you’re a seasoned runner or just starting out, one thing is for sure: you’re going to need some fuel. And that’s where running gels […]
From Injury to Amazing Running: 4 more Essential Tips As runners, we’ve all been there – sidelined by an injury and itching to get back on the road. But fear not, my fellow pavement pounders! There are ways to come […]
Discovering the difference physiologically so you can train smarter First things first, we gotta talk about the physiology of these races, but don’t worry, we won’t get too science-y. The 5k is like a short and intense fling. It’s all […]
Breaking the run a lot and eat everything in sight mentality After a long run, it’s hard to resist the urge to eat everything in sight, much like how it’s hard to resist the pull of a toxic romantic relationship. […]
4 Uphill Form Drills & Plyometrics for runners Have you ever seen a runner with perfect form and wondered how they do it? Do they have a special genetic gift? Or did they work hard to develop their form? The […]
Use this approach to find your training zone IMAT is your individual maximum aerobic training heart rate. The original is from Mike Trees/@Run.nrg Post on Instagram For those of you struggling to train with the Maff 180-age formula, this could […]
7 science and evidence-based supplements to help you crush your recovery Work + Rest + Recovery = Training, not work + work + work. This means that when you go hard or long on a run, you need to properly […]
Would you rather run with music or no music on race day? It’s race morning. You put on your race shoes, your clothes and your bib. Do you also grab tunes? We’ve chatted with runners of all levels and it’s […]
These are the real whole foods you can get anywhere to help with training, racing and recovery. Are you putting the right fuel in your body to get the best performance from your body? We’ve picked the 8 real, whole […]
Are you a time or distance type of runner? Running can be a polarizing topic. Some people love to run for distance, while others prefer to focus on time. The question is, who’s right and who’s wrong? Well, my friend, […]
A deep dive into the tech and artificial intelligence that goes on your wrist Smartwatches. Nearly every runner has one – a small computer loaded on your wrist that tracks data about your running. We’re going to talk about what […]
3-Zone vs 5-Zone Heart Rate Training Explained You want to get the most out of your training for optimal running performance, right? And you know heart rate is crucial – but do we need 5 heart rate zones? The great […]
When you should and should not train in the grey zone with Mike Trees Running can be a great way to stay healthy and fit, but it can also be a little confusing, especially when it comes to training. You […]
Everything you need to know about Mike Trees’ Forest Gump-like life There’s a saying – If you don’t know your history, then you are bound to repeat it. While it’s a stretch, knowing and understanding other successful endurance athletes’ history […]
Want to become an endurance machine? Or are you looking to hit a 5k PB? It’s all about the base, ‘bout the base… base training, that is! You can do all the speedwork in the world, but if you’re not […]
What to do when you get injured mentally, physically and emotionally
Explaining the Aerobic, Anaerobic and ATP systems Whether you’re just starting out or you’re a seasoned athlete, understanding how your body fuels your runs is key to optimizing your performance. In this blog post, we’re going to break down the different […]
And these tips might help you run faster too! Mentors, advisors, teachers, coaches, whatever you call them, they’re necessary and critical to our success in relationships, business, and endurance sport training. The right coach can help you figure out the […]
Improve your running economy to get faster and make running easier Back when I ran track in college, I had a decent amount of raw genetic talent to run faster. But as I graduated to endurance running, my inefficient overstriding […]
If you don’t do these things, you will definitely train and race better… you’re welcome! Ignoring Pain Let’s start with number one. Never ignore pain. If something hurts, stop. It’s a basic rule of life. Don’t try to be a […]
8 reasons why you might want to consider using run power in your training and racing For decades now running’s cousin sport, cycling has understood the power of… power is the ultimate objective metric in a lot of areas of […]
Should runners breathe through their nose or mouth? Should you breathe through your nose or mouth when running? It’s a highly controversial topic. Breathing through your mouth gets more air into your lungs, which is the key to helping most […]
5K Race #2 | 17-October-2021 Bad racing got me here Yesterday I ran my 2nd fastest 5k time of my life. And I don’t think I was even 75% as fit as I was when I ran my fasted 5k […]
Part 1 Mike Trees, a former pro runner, decided to break a Guinness Book world record on his second Ironman triathlon attempt after focusing on speed his whole life. What an amazing feat! As a runner (new or old) you […]
Want to run a faster 5k? Whether you’ve just done your first or you’re a serious athlete looking to shave a few seconds off your 5k PR, we’ll tell you what you need to do to run that 5k distance […]
In this episode my every now and then co-host Phil and I go a bit fringe and niche. We discuss something that I haven’t heard discussed enough —- The C Race! For a real-world example – Let’s take my half […]
10 years ago you couldn’t tell me I would be able to run for 2 hours without eating. Now I can do that every day. I fell in love with training while fasted… to the point where I started to […]
If you want to learn how to upgrade your identity to create new running habits, then you should listen to this episode and read below. Bodybuilders and endurance athletes are not the same type of people. They usually identify with […]
If you want to reframe racing failures as lessons learned then you should listen to this episode. Some endurance athletes say “failure is not an option”. If you’ve ever attempted to do a race or event that was slightly ambitious, […]
If you want to learn how to use your own curiosity for endurance sports gains – then you should listen to this episode Curiosity is something that is double-edged in our society. People that are curious are usually people that […]
Why doing time trials will make you race fast What’s the difference between a time trial and a race? Short answer: A lot. This past week was my recovery week before my speed block. I love doing time trials during […]
If you want to learn how to find a pre-race drink that will turbo-boost your race performance, you should listen to this episode. The endurance sport season is about to get into full gear in both the northern and southern […]
[Download the free full transcription pdf here or scroll to bottom] If you want to learn how to run your best marathon, you should listen to this episode. Sometimes running your best might not be your fastest. I had a […]
Learn more about a more recent 5K race gone right here “Your success comes from how you handle failure. If you deal well and you persist, you have a high chance of being successful.” Some endurance athletes say “failure is […]
Most people have 2 speeds; fast or slow. What if I told you that everyone needs a third speed – a middle gear. Think more of a 4 out of 10 rather than 6 out of 10 Studies have shown […]
If you want to learn how to run easy and use that to perform better as you age, then you should listen to this episode. If heart rate training confuses or frustrates you, this is the episode to clear it […]
If you want to become an injury-free run monster and learn everything about doing running form drills and plyometrics for strength, power and better form – then you should listen to this episode of DLake Creates. Listen on Apple Podcasts, […]
If you want to learn how to use my endurance back story to help you train smarter, then you should listen to this episode of DLake Creates. Listen on Apple Podcasts, Spotify, Google Podcasts, Amazon, Stitcher, and More. Download the […]
“It is by logic that we prove, but by intuition that we discover.” – Henri Poincaré, French mathematician, theoretical physicist, and engineer Have you ever wondered about how you can improve your mental fitness for training and racing? If so, […]
Episode Highlights (aka Why You Should Listen aka TLDR) About J Mike Remy Episode Quotes Episode Links & Learnings Episode Original Music Here Sponsor – MOS COACH SPONSOR This episode is brought to you by MOS COACH. If you are […]
Part 2 Click Above To Listen to the Episode Click above to watch the episode trailer Welcome to the internet’s most exciting endurance sport and self-improvement podcast, Master of some! We all love getting new personal records in our endurance […]
Episode Highlights (aka Why You Should Listen aka TLDR) About Matt Chittim, The Rambling Runner Episode Quotes Episode Links Original Music Used Here Sponsor – MOS COACH SPONSOR This episode is brought to you by MOS COACH. If you are […]
Running 1% Faster Over 10 Years | Part 1 – 2017 Running 1% Faster Over 10 Years | Part 2 – 2017Running 1% Faster Over 10 Years | Part 3 – 2018Running 1% Faster Over 10 Years | Part 4 […]
Running into life’s puddles with joy Watch Video HereSign up for the newsletter here Hello, and welcome to a new segment of my newsletter called “DLake Deliberations”. Once a month-ish – I’ll attempt to talk about the intersection of endurance […]
Here’s a formula for success: Work + Rest = Training. But most endurance athletes get it twisted and think training equals work plus work. Find that answer out and more below. In this episode, we entertain and educate with studies […]
In our spare time, we naturally talk about fitness, wellness, finance and the self-improvement that we gain from all of those things. Those conversations sparked the framework for this episode and series. Hopefully you can learn a bit from our […]
INTRODUCTION If you’ve ever wondered, “What does a personal trainer do in isolation?” This might be the episode for you. If not, then just listen because he talks about a few things that personal trainers don’t really ever speak publicly […]
If you’ve ever wondered, “What does a personal trainer do in isolation?” This might be the episode for you. If not, then just listen because he talks about a few things that personal trainers don’t really ever speak publicly about. […]
Welcome to Season 3 of the Master of Some! We’re kicking this season off with an interview Daren had with Max Fennell, the first professional African-American triathlete. Being a triathlete himself, Daren was excited to talk to Max about all […]
This episode we time travel a bit to finally tell a descriptive, fun and captivating story via the wonders of sound design and audio production! The story is about co-host Phil’s attempt and journey to race and complete a 100km […]
The last episode of the season and we finally find out if Phil finished the race and if he finished, did he finish in the time that he wanted?! The story is about co-host Phil’s attempt and journey to race […]
This is Part 4 of “How/Why I’m attempting to run faster by 1% each year over the next 10 years” series. You can read the full series here. The year isn’t even halfway done and I’ve completed my annual half […]
In this episode, we have a special guest, physiotherapist extraordinaire Paula Luke! Paula drops some serious knowledge on everything from the common mistakes she sees endurance athletes making, why being a bit stiff might not be all that bad for […]
Welcome to Master Of Some – A health and fitness podcast served up as a metaphor for life. In this episode, we help you understand the physical side of things with the training itself, the recovery, and the nutrition itself. […]
To suffer is to have a purpose. Happiness is a match and joy is the lifelong fuel to your health and fitness fire. Without bitter suffering, getting to the end isn’t as sweet. BONUS — I created a podcast on a similar topic […]
We are live! Season 2 Episode 2 of the Master of Some. A podcast about health and fitness served up a metaphor for life. If this is your first time listening or you haven’t already please please hit the subscribe or […]
Welcome to Season 2 Episode 1 of the Master of Some. A podcast about health and fitness served up a metaphor for life. If this is your first time listening or you haven’t already please please hit the subscribe or […]
How I use heart rate training now as more of a suggestive guide and how you can benefit from it. TLDR (Too Long Didn’t Read) Video below because #AintNobodyGotTimeForThat Click to listen to the podcast below Heart rate (HR) training is […]
It’s no secret that we are big believers in the power of the mind when it comes to achieving goals, both athletic or otherwise, and in living a happy, full life. In this episode we dig into Stoicism, a philosophy […]
We are taking a little break from the norm this episode with Phil flying solo with an interview… and what an interview! Anna-Marie Watson is an ultra-endurance athlete who regularly achieves podium positions and pretty much anything she enters. Her […]
The story of how I successfully hacked training for a sub-3-hour marathon… on my third try. Oh, the marathon. 42.2 kilometres or 26.2 miles wherever you are from. I have a love/hate relationship with it and have written about my attempts […]
“You only need to be slightly better than your competition, but if you are able to maintain a slight edge today and tomorrow and the day after that, then you can repeat the process of winning by just a little […]
Listen and learn above Download the Free Ebook Guide Version Here Hello and welcome to part 3 of 3 in this written series on the above (the title is too long to write again). If you’ve missed the previous posts […]
Listen and learn above Download the Free Ebook Guide Version Here Hello and welcome to part 2 of 3 in this written series on the above (the title is too long to write again). If you’ve missed the previous post […]
Health & Fitness Served Up as a Metaphor For Life in a three part written series. Listen and learn above Download the Free Ebook Guide Version Here “Your net worth is a lagging measure of your financial habits. Your weight — of […]
Changing the pace up for this episode. We add a bit of auditory sweetness for your ears to suckle on. Fitness isn’t just about racing, it’s a lever to do cool stuff in life. And cycling from the UK to Australia […]
What, when and how to eat the right things the week of your race This episode we get into that beautifully messy beast – nutrition! Specifically race week nutrition – diving into what we do in the lead up to […]
This episode we get into that beautifully messy beast – nutrition! Specifically race week nutrition – diving into what we do in the lead up to a race, the week of and during. Hell, we even throw in a few […]
When does ‘overreaching’, that necessary stress required for adaptation, turn to the not very helpful and downright destructive ‘overtraining’? How do you spot the warning signs? And what can you do to prevent it, or dig yourself out of the […]
Avoiding Injury, Burnout, and Illness: Staying Fresh and Hitting Your Goals How much is too much? Training load that is. A question that any athlete thinking about their next event should be asking themselves, ‘how do I go about deciding […]
So you’ve decided to take on an athletic challenge – you’ve entered that bike sportif, triathlon or adventure race – now you just need the gear! The question is, do you need to drop thousands of dollars on the latest […]
Only onto episode 2 and we are interviewing a legend of the sport of triathlon here in Australia! We get into it all, from his background, to what keeps him so passionate about the sport, his thought on competitors like […]
And we are live! In episode 1, (or unofficially, ‘episode 0’… because it sounds cool) we, (Daren Lake and Phil Cross) introduce ourselves, the concept of ‘Master of Some’ and we talk on a foundational meta-skill that lies at the […]
I’m a big believer in getting comfortable with being uncomfortable and then when you are comfortable make it uncomfortable again.” Swim Experiment Out of the 3 sports in triathlon, I dislike swimming the most. It’s not that it’s bad or […]
Race Recap March 2018 Triathlon season has ended so I’m going to recap my last race — It’s as simple as that. A few cool things have happened over the last 30 weeks of this like losing 7kgs (18 lbs) […]
Race Recap Jan 2018 What Tim Urban of Wait But Why says actually does ring true; “Joy = Reality — Expectation + Gratitude” (I added the gratitude bit). “Joy = Reality — Expectation + Gratitude” (I added the gratitude bit). […]
“It is impossible to evaluate, or even understand anything you can’t measure.” Arthur Jones This is Part 1 of “How/Why I’m attempting to run faster by 1% each year over the next 10 years” series. You can read the full series […]
“Big or too many changes fail a lot of the time. Really small changes consistently produce big results.” Tim Ferriss This is Part 1 of “How/Why I’m attempting to run faster by 1% each year over the next 10 years” series. […]
“Do as little as needed. Not as much as possible” –Tim Ferriss | The 4 Hour Chef Why am I running a marathon with the least amount of training? Might as well test it out and live this experiment. I’ve lived an […]
Please note — this is a slightly detailed review of what happened on race day of my first Ironman Triathlon. I feel this is of value to other triathletes, people interested in triathlons, and myself as there are some important […]
Be more with less Never the right time to do anything Creating value for others Trying to be the best at excercising Not impressing you but impressing upon you Doing a lot of shit means you get a lot more […]