ATC 213: Waxing MAF Philosophical, How to Pace Your IM Marathon Lucho-Style, Does the ‘Training Mask’ Work, and More

July 5, 2016


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On this show with Lucho and Tawnee:

  • In the market for a new multisport GPS watch?  Tawnee is and we go over options, pros and cons of what’s out there, etc., discussing price point, features, battery life and more–chime in if you have an idea of a good all-around watch!
  • When late-night training is the only option due to dad duty and work: is it detrimental or ok to be training this late into the night? How to assess if it’s ok, hormonal concerns, sleep concerns, metabolic issues, etc?
  • “If you magically learned that your best non-athlete friend just wound up stuck on an island where the local people put everyone through a test that involves running to the top of the (active) volcano and back–a 100 km feat–and you could only send them two books to help your friend pass this test, what two books would you send them?” Lucho and Tawnee chime in with their answers.
  • Books mentioned:
  1. Primal Endurance by Mark Sission
  2. Dr. Phil Maffetone’s Big Book of Training and Racing
  3. Jack Daniels’ Running Formula
  4. The Lore of Running by Dr. Tim Noakes
  5. Hudson’s How to Be Your Own Best Coach
  • Thoughts on easy-prep low-GI healthy dinners. From instant salads to ways to have fresh protein on the table in under 10 minutes, we discuss options. Scroll down to find Tawnee’s easy creamy broccoli soup recipe.
  • How do you afford to eat on a healthy, low GI diet?
  • Article mention: Is Organic Meat Better? By Chris Kresser
  • Thoughts on the RTX cooling gloves, which aim to cool athletes and maintain core temp via the palms of our hands. Could this help a mountain biker and/or endurance athletes?
  • On gloves for mountain bikers: full fingered gloves, fingerless gloves or no gloves? Discussing best options as it related to grip, control and also staying cool.
  • Instead of cooling gloves, how about a cooling vest!
  • Is the ‘Training Mask‘ a beneficial product or just a gimmick? We go over how this thing may benefit your fitness and performance, and what you can expect from it and what you won’t get; pros and cons.
  • Master’s athlete with great MAF results, seeing his pace go from 10:15 to 8:35 minute miles. Now, the big test: Ironman Lake Placid.
  • How to pace the Ironman marathon if you’ve used MAF and/or other types of training methods, using heart rate, RPE, pace and more to execute the marathon without fail… Lucho drops some major wisdom
  • MAF Method Philosophy: Is it for everyone? A veteran runner says that it seems like some athletes are made for MAF, while others aren’t–and having to traing “slow” at MAF leads to slow racing, etc. Is this true or is it possible for all of us to benefit from MAF if we do it the right way?
  • Why it’s a myth to associate MAF training with slow training.
  • Lucho addresses the myth of “non-responders” to MAF Method–and how to become a fail-proof responder to MAF!


Tawnee’s Easy Clean Creamy Broccoli Soup

  • Ingredients:
  • 4-6 stalks of broccoli, chopped into florets and keep the stalks
  • 10-15 crimini mushrooms, chopped in half
  • 1 yellow onion, roughly chopped into large chunks
  • 3-5 leaves dino kale
  • 2-3 cups of bone broth (more or less depending on how thick you want the soup)
  • Avocado oil or ghee (ghee gives a stronger butter flavor)
  • Salt and pepper to taste
  • Optional: fresh parsley, fresh garlic clove or drizzle of garlic-infused extra virgin olive oil
  • Optional: 2-4 tbsp collagen powder (add AFTER cooking and blending)
  • Note: ingredients are estimates! Tawnee likes to use enough to fill a large Le Cruset dutch oven about 2/3 the way with produce and half full with bone broth/liquids.
  • Directions: Sauté broccoli and onion in oil/ghee on medium heat with top on. Add bone broth and continue cooking. Add mushrooms, kale and optional parsley and turn to higher heat with the top still on. Cook until all veggies are very soft. Transfer to vitamix and blend on high until you have a creamy soup. If you don’t have enough bone broth you can add water to avoid the soup being too creamy—better to add little bits at a time and you can always add more rather than adding too much at first. For an added bonus, stir in some collagen powder after you’ve blended and while the soup is still piping hot.

Comments (2)

  • meej says:

    Just get a watch with decent battery life and take a recharger, something the Goal Zero Switch 8 ($20 at REI) will get you through a few days. You can also get a solar charger for it. I've got a Garmin 910; it's got a 20 hr battery life and charges quick with the Switch 8 when I've used it for multi-day hiking trips.

  • djp5235 says:

    If you are looking for a basic gps watch that can do swim-bike-run along with some other activities (hiking). I would suggest the garmin vivoactive. You can get it for around $150 and it will last for 3 weeks on a charge in its basic activity mode (10 hours with gps on). Check out DC Rainmakers review for more info.

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