About this episode
The video of this full interview is available here: https://youtu.be/rW6mr8A_dpA Amelia Vrabel is a Senior Certified Instructor at ChiRunning / ChiWalking. She has trained and worked with Danny Dreyer, Founder of ChiRunning/ChiWalking. Amelia is also an active member of the Marathon PR Program and the Extramilest Community . It has been very exciting to follow her running progress over time. We discuss the things she has learned over the years, both as an athlete and running coach. What I really like about Amelia is how honest and humble she is about challenges as an athlete. When she started out with low heart rate training, she had to slow down a lot, from a 9 min / mile to (5:35 min / km) to a 14 min / mile (8:40 min / km) There was and still is some walking involved in her workouts, especially where she lives at altitude, in hilly Colorado. We discuss her mindsets and strategies for training and racing. I have 1 favor to ask. 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Find Amelia here: Strava - https://www.strava.com/athletes/6278182 Facebook - www.facebook.com/focusedfootsteps Instagram - https://www.instagram.com/focusedfootsteps/ Her website: https://www.focusedfootsteps.com/ Extramilest Facebook Group: https://bit.ly/2M3qP40 Links and tools mentioned: Chi Running: https://www.chirunning.com/ MAF Training: https://philmaffetone.com/ Marathon PR Program: https://extramilest.com/marathon/ ChiRunning WorkShops - https://www.chirunning.com/find-a-workshop/ MAF 180 formula - https://philmaffetone.com/180-formula/ Two Week Test - https://philmaffetone.com/2-week-test/ Final Surge training tool - https://www.finalsurge.com/ Elevate for strava - https://thomaschampagne.github.io/elevate/#/landing UCAN nutrition - https://www.generationucan.com/ Garmin Phoenix watch - https://amzn.to/2Z6ml34 Garmin Heart Rate Monitor Run - https://amzn.to/2sQsrbF Garmin Heart Rate Monitor Tri - https://amzn.to/34G4n8O Garmin HRM Soft Strap - https://amzn.to/2sIKaSu Danny Dreyer - http://extramilest.com/25 Show notes: Amelia's background as a runner [4:00] How Amelia's mom peer pressured her into running the Boston Marathon [8:05] How Amelia's approach to running has changed over time [8:50] How ChiRunning has changed her approach to running [10:20] Amelia's first experience with ChiRunning and why she didn't initially practiced it. [11:55] The importance of learning how to walk well before you run + the walk / run workouts [15:50] Learning to relax more to go faster [18:30] What her first experience with low heart rate training and the 2 week test was like [19:10] How Amelia deals with frustrations when having to slow down significantly with low heart rate training [24:10] How she uses hills to mix up her routes and speed [27:00] Amelia trains a lot in cold winter conditions, this is how she deals with it [32:00] Importance of having the right winter gear with different layers of clothes [34:20] Buying a pair of waterproof shoes and wool socks was a game changer [36:10] Other winter running essentials: gloves, mittens, hand warmers, hat, buffs to keep face warm [37:50] How Amelia warms up with 5 minute walking and jogging to MAF -20 for 10 minutes [38:40] The type of speedwork Amelia integrates in her training [42:45] The thought process about running (or not running) longer than 2.5 hours to train before a marathon [46:30] What was Amelia's experience like training as a ChiRunning / ChiWalking instructor with Danny Dreyer [51:00] Importance of correct arm swings for efficient running [54:00] Garmin HRM Run monitor that shows left right balance clearly [56:00] Optical heart rate monitor vs chest strap [59:40] The recommendations Amelia would give her younger runner version of herself [1:01:40] The misunderstanding about the value of real easy running [1:02:40] Any other recommendations for others looking to become a stronger, healthier, happier athlete [1:04:10] Why No Pain No Gain doesn't work and how to go about training instead [1:06:00] When running starts to become a stresses, it's time to step back and re-evaluate [1:08:10] What's next running-wise for Amelia [1:09:00] Final thoughts from Amelia to improve as a runner [1:13:10] Connect with me, Floris Gierman here: Strava - https://www.strava.com/athletes/florisgierman Instagram - https://www.instagram.com/extramilest Marathon PR Training Program: https://extramilest.com/marathon/ Extramilest Facebook Group: https://bit.ly/2M3qP40 Newsletter with Tips and Strategies - https://bit.ly/2QFc3ky My website - https://extramilest.com Podcast - https://extramilest.com/podcast/