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The Extramilest Podcast


Oct 7, 2017

A few years ago when I first started with Heart Rate Monitor training, I found out that 6 time Hawaii Ironman World Champion Mark Allen was able to run a 5:20 min mile pace aerobic, at a heart rate of only 155 beats per minute.

This blew my mind and inspired me to change my approach to training and racing in the years to come. Mark Allen has worked very close with Dr. Phil Maffetone, one of my other favorite authors and coaches. I really look up to Mark’s accomplishments with 66 career victories in 96 starts, he is arguably the most successful triathlete in the history of the sport. He was voted “The Greatest Endurance Athlete of All Time” in a worldwide poll by ESPN.

Mark Allen wins his 6th Ironman Triathlon World Championship in Kona, Hawaii in 1995. Source: markallencoaching.com

I’m always very curious how top performers approach training and racing, especially if it’s in line with my own approach of training smarter, not harder, training with a heart rate monitor, improving your aerobic base and your fat burning abilities, working on the connection between your body and your mind, and much more.

Recently I sat down with Mark to dive into a variety of these subjects:
• Mark’s first introduction to heart rate monitor training [2:12]
• Seeing progression to a faster aerobic pace [3:00]
• What is a fit soul is and how can athletes work on this? [5:49]
• There is no perfect race, but you can race perfectly [10:40]
• How to stay motivated to keep trying to win Ironman Hawaii after 6 defeats [11:40]
• The battle to win first Ironman Hawaii in 1989 [13:24]
• The ability to quiet your mind [18:25]
• Switch in training from always hard to heart rate monitor [21:10]
• Developing your fat burning aerobic engine [22:45]
• Speedwork for different types of athletes [25:56] + [30:20]
• Recommendations for strength training [28:06]
• How to best spread workouts during your week?  [32:45]
• Mark Allen Coaching Programs [35:32]
• Fit Soul Fit Body book and workshops [37:30]
• Art of Competition book [38:00]
• Advice for athletes looking to improve their performance [39:47]

Links
• Video of Mark Allen’s first win at Ironman Triathlon World Champion
• Mark Allen Coaching
• Fit Soul Fit Body, the book and seminars
• Art of Competition, the book 
• Calculating your Maximum Aerobic Heart Rate

Related Posts:
• Interview with Phil Maffetone about HRM training, nutrition and recovery
• Training for my first 100 mile run from Long Beach to San Diego
• Running a Sub 3 Hour marathon with a Go Pro

See Full Video Transcript Here

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