Kate's Incredible Running Transformation

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Thanks to LMNT and HVMN for sponsoring this video! Visit drinklmnt.com/FLO to get your free LMNT sample pack with any purchase. Visit hvmn.com/FLO to save 20% off your order of Ketone IQ. Kate Martini Freeman improved from a 4:59 marathon to a Sub 3 marathon. She is an endurance athlete, running coach & mother. Kate and her husband Jimmy coached me when I started running and I've learned a lot from her.
Subscribe and hit the bell to see new videos: bit.ly/Flo-YT
#sub3marathon #marathon #bostonmarathon
Chapters:
00:00:00 Push it, keep trying!
00:02:45 Sponsors: LMNT, HVMN
00:05:15 Kate's backround as a runner, how it all started for her
00:07:59 Her first marathon at Kona, Hawaii 2002
00:12:07 From 4:59 marathon to BQ and Sub 3
00:14:08 Her first experience cheering on at the Boston Marathon
00:16:04 Kate’s thoughts on pace, strength training, hills, trails, etc
00:18:34 Bringing road athletes to the trails
00:19:28 Common mistakes are by athletes
00:22:52 How Kate deals with the tough spots in a race
00:29:37 How to deal with running injuries
00:37:04 How to deal with colds and illnesses during training
00:39:34 Similarities among successful athletes
00:42:14 Differences in training for younger and older athletes
00:45:28 Differences in training and racing for women and men?
00:47:14 Training and racing strategies
00:49:14 Setting big goals and why Kate performed standup comedy
00:54:24 Dealing with motivation to workout
00:57:14 What recommendation would Kate give a younger version of herself
00:59:12 Any closing thoughts for athletes looking for to improve further
01:00:27 Free weekly newsletter Extramilest.com
FIND OUT MORE ABOUT KATE AND COYOTES RUNNING
► Kate IG - / freemartini
► Coyotes IG - / coyoterunning
► Website - www.coyoterunning.com/
► Coyotes FB - / 98044145946
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Podcast: extramilest.com/podcast/
► Personal Best Program: www.pbprogram.com/
► Strava: / strava
► Instagram: / florisgierman
► Website: extramilest.com
► Website: pathprojects.com
Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.
ABOUT THE EXTRAMILEST SHOW: A podcast and RU-vid channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at www.pbprogram.com.
Subscribe and hit the bell to see new videos: bit.ly/Flo-YT
LMNT are offering a free sample of 8 serving packs to listeners of the Extramilest Show, with any order. Get yours at DrinkLMNT.com/FLO
🚨 GIVEAWAY!! Win a 30 minutes Zoom Coaching Call with Coach Floris Gierman. To enter, subscribe to my RU-vid channel & comment: what was your favorite takeaway, lesson or quote from this video? 2 winners will be picked by May 30th from the RU-vid comments.🚨
To learn more about our running coaching program, from 5k to marathons and ultra distances, visit PBprogram.com, that is the Personal Best Program at PBprogram.com

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19 май 2024

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Комментарии : 74

@theneverendingjourneyoflif1482 Год назад

Just starting out at 67 years old ~ a marathon is in the works for Oct 2023~ In the moment! TY for the motivation! Stoked!

@AranenDen Год назад

What Marathon are you going to run?

@FlorisGierman Год назад

You got this Lif! Excited for your upcoming marathon in October. Enjoy your training and let us know how it goes!

@ronaldberko86 Год назад

Great choice, I'm 64 1/2

@jb4326 11 месяцев назад

Godspeed mate 👍

@vikroy3777 7 месяцев назад

How did it go?

@ericchevalley Год назад

This gem: check in with your body during your warm-up. Spot on.

@alanshrimpton6787 Год назад

I learnt it gets harder at 60. 59 I got my 3:08 Marathon time and will go for my 3hr in my 60s at some point but still have some work to do on that.

@AranenDen Год назад

That's seriously impressive

@FlorisGierman Год назад

Love it, exciting goal to go after Alan!

@chrism5433 3 месяца назад

Nice 1 . Haven't done a marathon since 1997 😲,time for another lol age 54 . Your time is fantastic. Allways been running but more cycling lol cheers 🍺

@kevinshewey1496 Год назад

So I am 64 and have run several marathons. Its been 2 years since I have ran the last Marathon. I am planning a 12 hour distance run and have no idea how to train for it. Kate's motivation was my biggest takeaway. It is to see how many miles we can run in 12 hours. It will be in 2months so im thinking a no stress run and just have fun. Love watching your interviews and all your insights. I enjoy running using Phils Maf 180 minus your age and want to eventually qualify for Boston as a outragious goal . I know im getting in my own way but with my background should be able to overcome. I am a retired Marine 22 years and healthy just need to buckle down and get busy. Thanks for what you do. My name is Kevin Shewey have a great day.

@jassaljs 7 месяцев назад

Best wishes👍

@cosmicrunner Год назад

Just want to say that since listening to this podcast, I made it a point this week to have a REAL cut back week. I’ve been doing well on my current aerobic base building plan but felt like my body needed lower mileage this week than the plan recommended, and before this podcast I probably would have never done that. It helped to hear Kate talk about truly recovering during a lower mileage week, and I feel great going back to increasing mileage now that I’ve recovered. Thanks for another great podcast!

@silence_n1 Год назад

My new favourite channel! Thank you Floris! You're inspiring me to run a marathon one day

@sigepohio Год назад

Love all the MAF stories the channel has done. This one was really cool too to hear about someone who is running so well but went through thoughts most of us have about running fast.

@davids8766 Год назад

For me the best bits were the motivation to just get yourself out the door. As someone who recently started a family, just getting out early is so hard. It's nice to hear much more experienced runners than myself having the same issues and the whole "give yourself fewer excuses" is a great mantra. Getting everything ready the night before and heading out for the 10 minute rule is a great idea. This plus also the "wear less clothing", I'm a sweaty beast when running in anything over 14C, but have made the error of wearing too much when I start out for a run if it feels a little chilly. I've recently started my own "MAF journey" and have found your podcasts to be very informative and motivational. Thank you. All the best, David.

@FlorisGierman Год назад

Spot on takeaways right there David! Congrats on your family life, never a dull moment and I can relate that getting out early can be challenging. Prepping well the night before and the 10 minute rule goes a long way. Glad you're enjoying the podcasts. All the best on your running journey! Cheers

@SendingStache Год назад

We grew our family about 20 months ago. Congrats! It gets easier - Especially when they get neck control and you can jog with them!

@FlorisGierman 9 месяцев назад

Hi @davids8766 congrats on winning this contest prize, a 30 minute Zoom coaching call with me. See pinned comment to confirm you’re the winner. Please email me to claim your prize. Cheers, Floris Gierman

@davids8766 9 месяцев назад

@@FlorisGierman that's awesome, thank you very much! I cannot see how I contact you via email. This may be me being a bit computer illiterate though! I have reached out to you on Instagram as well as this reply. All the best, David.

@rich9128 Год назад

As a parent of two I really needed this for a better balance with my kiddos and fitness I recently started running at the track and having my kiddos circle the outside of the track with there bikes while I run my intervals but always looking for ideas for keeping my training going and not taking to much time aways from my kiddos.

@laurarichardson4165 11 месяцев назад

I needed this, my mental game is where I struggle the most. Loved this!❤

@JustinBujan-el6sb Год назад

Hi Floris, love the channel. Thank you for the content! I think I’ve listened to every episode the last few weeks. One of my favorite take aways and she only spoke briefly was on sprint days. Not warming up fast and then running slow. I would love to learn more on how to prep for a sprint session and what should the cool down look like.

@cosmicrunner Год назад

Recently started listening to your Spotify podcasts about a month ago and they have been so helpful! Biggest takeaway for me this episode was to include more variety and strength training as a newer, female runner. Great podcast, I’m always looking forward to the next!

@user-rl5kx3ko7v Год назад

Massively inspired by this video - thank you so much for this!

@BikeIsLife4EverGG Год назад

pure life, she manages to talk without losing her breath, congratulations. heart is doing great

@FlorisGierman Год назад

Stoked to hear!

@briankirik2809 Год назад

This was a great interview. I think the best take away from this was Kate's honesty about what we all know but don't put into practice for various reasons. I think if we can implement that level of honesty about training, rest, recovery, ego, etc. so that we don't learn from dishonesty (mistakes) with ourselves, we can avoid a lot of problems. This makes me think that the main role of a coach might be helping us be honest about what we know is best.

@breiamerkurjokull6423 Год назад

I ran a marathon today aiming for at least 3h 30min, and achieving 3h 41min. My best take away in this video relates directly to this outcome, and I want to give some background so as to elucidate why. A lot of things went wrong today - some of them expected, some unexpected. I was struggling more or less as of 13k, encountering problems I had never encountered before (e. g., being very hungry, in a way that could impossibly be satisfied with gels and bars, or constantly needing electrolytes, and generally feeling as if my cardiovascular system was kind of at the edge of functioning). This was my fourth race (2 flat road marathons, one hilly trail marathon, and one 52k trail ultramarathon), and fifth training for a race. I had finished my first marathon after 3h 51min, with much less training than I had done for the one today, and I wondered why I could not make a bigger step towards a better finishing time. Although I think I have a pretty good base of knowledge regarding racing and training, after today’s race - and even more so after this video -, it dawned on me that I must fundamentally change something about the way I approach my training and race strategy. Kate Martini Freeman had emphasized nutrition and electrolytes during racing which corroborated my conclusion that I may need to give my body electrolytes in a more continuous way, particularly when racing fast. She had also pointed to greater recovery periods (greater in the sense of much less volume) - I suspect this is something I may benefit from, as I quite often didn’t feel well recovered after weeks with low volume with the training plans I had followed so far (e. g., Matt Fitzgerald’s 80/20 principle). Another really new insight to me was that cross-training might not be optional (i.e., viewed as a substitute for running, if one can’t, for some reason, run more), but rather necessary. I hadn’t done that at all, and again, I suspect, diversity might be a pretty effective change in my case. The same holds for strength training. I do this during the months where I don’t train explicitly for a race, but almost not at all when I’m in training mode. Finally, I very much liked that Kate mentioned patience in one’s progression - I may simply be a lot more patient in how I improve my finishing times.

@melindachen5462 Год назад

As someone who has struggled with injuries, I appreciated the insight around injury prevention - step back weeks, making sure to have a good mileage base before increasing volume - all things I look forward to trying out!

@FlorisGierman Год назад

Great takeaways right there Melinda. All the best with your injury prevention and many healthy running miles ahead!

@FlorisGierman 9 месяцев назад

Hi @melindachen5462 congrats on winning this contest prize, a 30 minute Zoom coaching call with me. See pinned comment to confirm you’re the winner. Please email me to claim your prize. Cheers, Floris Gierman

@courtneyrobinson3465 Год назад

Thank you so much. Going forwards in my training: 1) Prioritise strength training 2) Consistent Nutrition 3) Mix it up with training runs 4) Rest and listen to your body 5) Focus on the achievements along the way 6) Don't decide you can't do something- keep trying ❤

@5128goldenrod Год назад

Thanks for “joining me” on my run this am…..random MAF run deep deep into my training block…..went well, but MAF means i both had time to focus on my form, and LOVE my run enough to be engaged with every word of this great chat. My takeaway : No shortcuts, just running integrity and humility over time…with a pinch of courage. I credit getting my pilot’s license age 47 with the fearlessness that marathon running gave me (first age 45). Great chat, again, thanks for joining my 9 miler this am!

@FlorisGierman Год назад

Love hearing that Andy! Sounds like a solid 9 miler at low intensity with several great takeaways! Enjoy your running journey!

@EmmHotch 10 месяцев назад

Massive respect to Kate! Great interview. I completely agree on the 50k 6 weeks out before the marathon - makes the marathon feel so much more achievable.

@joseperez2003 7 месяцев назад

Floris you have a great podcast! I really enjoyed listening to them! Keep up the great work!

@CreationsByWally Год назад

New subscriber. Thanks for the wonderful information 😊

@sasanach8 7 месяцев назад

i done my first marathon 5 years ago it took 5;15 minutes I was 58yr old then signed up and ran a 50 k trail ultra approx 3 months later. every year I sign up for something like a marathon or ultra like you I like having something to train for

@arleenm7367 Год назад

Great interview - Thanks much! :)

@FlorisGierman Год назад

Glad you enjoyed it Arleen. Hope you're recovering well from your marathon with bonus distance :)

@uvolniavka Год назад

Great insights from a wealth of experience. Being constantly on the lookout for signs of a developing injury and adjusting accordingly is the key takeaway for me. If only these all were easy to spot in time...

@Snerunseasy Год назад

Great interview Floris, I love how she encourages "to go for it" whatever you think is a challenge, I've done 7 Combrades ultra (90km) and I'm thinking of doing a 100miler next year😊 ...and years of experience is important to improve your time... Great Chat once again, thank you.

@FlorisGierman Год назад

Great encouragement right there indeed. Wow 7 Comrades ultras, what an experience! You'll crush it on your 100 miler. Excited for you. Let us know how it goes!

@elizabethdoyle7985 Год назад

So many takeaways from this interview! 1) Don't decide you can't do something. Keep trying. Whether it's a workout or a new distance, it's fun to go after something scary but then... don't hold back. Don't be afraid to push, and keep pushing. 2) Stay in the moment. Look at what you can do right now and decide to keep trying that one thing. That's where progress (the "magic" as Kate says) takes place. Hope to apply this as I train for a race in Greenland.

@millermiller75 Год назад

This helped me for crossing the boarder next week when title 42 expires. Ole!

@michalskubal4522 Год назад

Interesting interview. Great info on training cycles for running and walking on trails to build strength. I am doing my first NYC marathon this year 2023 and focusing on MAF training. I would greatly appreciate coaching/training. TY

@FlorisGierman Год назад

You surely picked a great place to race Michal, finishing through Central Park is a blast. Enjoy your training journey. Winner will be announced here on YT in coming months. Cheers

@luisferreiracoimbra 8 месяцев назад

Hi Loved the idea of reducing much of the milage on one week. Cheers

@ninosazon3492 Месяц назад

a fan right here getting my first marathon in nov

@WorldT Год назад

good interview and enjoy

@FlorisGierman Год назад

Glad you enjoyed it!

@GadHeilweil Год назад

Amazing!

@FlorisGierman Год назад

Thank you! Cheers!

@darylcampbell3364 Год назад

Totally understand about having to take time off or train very little because of lower leg pressure for years and not being able to run and identify as a runner. Very humbling!

@hagosmesgoun7195 6 месяцев назад

I need a 30min coaching sir - great show

@laurarichardson4165 11 месяцев назад

Omg, this is so great, the 10 minute rule and just doing it! Why do we mind fk ourselves for WHATEVER reasons!? Thank you for this encouragement!

@FlorisGierman Год назад

🚨 What was your favorite takeaway, lesson or quote from this video? Let me know in the comments. GIVEAWAY!! Win a 30 minutes Zoom Coaching Call with me, Coach Floris Gierman. To enter, subscribe to my RU-vid channel & comment below. Congrats to @davids8766 and @melindachen5462 for winning the contest. 🚨

@iberiksoderblom Год назад

Kate is beyond fantastic!

@FlorisGierman Год назад

She really is!

@DarenC 9 месяцев назад

Hehe, my first (and only) marathon was 4:59:48! (London, 2016) It sounds like there's some improvement to be had if I put the work in

@FlorisGierman 9 месяцев назад

We will ALWAYS remember our first marathon and learn a lot along the way.

@chrism5433 3 месяца назад

Just enjoy running. Fantastic job 🍺

@nanthilrodriguez 9 месяцев назад

"I was not a runner... I played soccer." 🤔

@hkim9151 Год назад

Great!!…from 4:59 to 2:58!! Are you stopping at 2:58 or are you going for the holy grail 1:58 ?

@rorzano2854 Год назад

Best lesson: when you don’t want to go out the door on a cold, wet day, listen to your body but just go out for 10 minutes. If your body says, no running today, turn around and go back home. That results in a 20 minute workout and 20 minutes is better than nothing. 95 percent of the time, people will go longer than 10 minutes. I love this take away. I’ve had so many days when it was too cold and I didn’t want to go out and I procrastinated and waited to somehow psyche myself up to train. I think the 10 minute goal is something I will use. Thanks!

@eefangelina 8 месяцев назад

I would not be able to hold the mic that long without pain. Pls fixe that. Bring peace in the talk.

@AranenDen Год назад

My takeaway is I'm still not really sure what it is hanging on that wall 😅

@FlorisGierman Год назад

Haha, still figuring that out myself!

@365tage9 Год назад

The way women and men (athletes) talk is so different. Sorry, I did not enjoy.

@emberchord 10 месяцев назад

Amazing. I can't even run a half sub 3. This is very motivating. I started running with 145kg, I'm down to 110kg and I still have a lot to go. I learned that running won't help with losing weight, but what running gives me, THAT will help me cultivate a life style in which losing weight is much more easy.