Kilian Jornet's Advice to Race Faster, For Non-Elites | Extramilest Show #51

[@FlorisGierman]

My new Kilian UTMB 2022 interview #52 is out now: kzbin.info/www/bejne/mYaalIGlbL-qi80 Congrats to Michael Marchand for winning a COROS APEX Pro on Extramilest Show #51. What was your favorite takeaway, lesson or quote from this video? Please let us know in the comments below.

[@michaelmarchand7336]

Floris, reached out to you at the web site and email. Let me know if you need anything additional from me.

[@FlorisGierman]

@@michaelmarchand7336 I didn't receive it. Had some email issues recently. Please email me again or let me know yours and I'll reach out. Thanks

[@michaelmarchand7336]

@@FlorisGierman Just sent one off. Thanks!

[@rushodai929]

So many runners I know trained for their first marathon and hated it. Dreaded the long runs, hated the tempos and hill workouts. And then didn't run for weeks after the marathon. I don't want to be like that. I want to be like the other runners who go out for 15-20 milers once a week and enjoy it. I don't want to train for a race, I want to run so that I can run more.

[@joshhead9368]

Those people must have some serious discipline. I couldn't imagine training if I hated it.

[@RunwithSung]

This was a fantastic interview. I learned a ton about how he has been training, how he is training differently after having children, and some awesome tips and reaffirmations on making sure EASY is easy. With that being said, my favorite takeaway is this one (17:04) “Adaptations NEVER come from ONE session. It’s about doing repetition of hard sessions all over the year. 30, 40, 50 hard sessions during the year, that’s what makes adaptation, not just one hard session.” Sometimes I fall into that mistake of ‘Okay, if I do this one crazy, big session, I will gain so much.’ but of course that’s not true. Kilian’s comment on adaptations also reminded me of this great quote from Renato Canova: “Training is not the work you do but the effect it has on your body” Below are some notes I took so I remember them and thought to share with the viewers here. (16:00) “Plan is the dream. But reality is that, plan to reality, is very different. We need to be able to adapt to plan(reality?).” (I laughed at myself when he talked about plan vs. reality. I think all runners can resonate with this ha!) (13:20) Q: Main common mistake you see intensity wise, anything that stands out for you? “I think people go too fast. What we call regenerative, easy running, would be classical Zone 1. But people never go there. They go to Zone 2, 3 during what is supposed to be easy run. That means they are not able to recover from hard sessions or when you do hard session you will not be able to go hard. So it makes all the training in the same area(zone). EASY means EASY... It's not about going fast, it's about making your body move and have adaptations[that you want to have] and regeneration to be able to do very well, push hard when you do hard sessions." (14:30) [Second mistake] “Not taking into account all the different stresses of the body. We think about, okay, this is the workload and this session puts ‘stress 2’ on my body. Then we think about that, to plan the next hard session. But you could have a lot of stress at work, family stuff, all these stresses that might be bigger now, [so the previous work that felt like stress ‘2’ won’t be ‘2’ the time.]” (23:04) Training =/ Race “At the end of the day, a training session is not a race. I feel like a lot of people racing in the training sessions.” (26:09) Individuals “Because we are individuals, what works for me it will probably not work for you.” (30:26) On Tips on Journaling “Like training, it’s better to be consistent, than measure a lot for just one day.” (35:18) Q: How do you train your mind? “Be realistic about what your capacities are, not overestimate yourself. And then go into that discomfort and practice to accept that discomfort.” (53:07) Closing Thoughts (some great comments and insights here) “It’s about motivation at the end. Being happy doing what you do. We do it because we love it. It’s not an obligation. No body is saying you need to train. You train because you love it. Many times we lose that on the way, we feel that it is obligation and it is not giving us fun. But it should [be fun]. Especially for young athletes. Not focus on the goals, but focus on the process. Of course you enjoy racing, when things go well. But that’s a very few days every year. What you need to love, is the training. You need to love being out. You need to love to do the workout. And then you need to find out what really motivates you. Sometimes it’s community. You want to go training because you go with your friends. So make that your training environment. Sometimes you want to go to the mountains, the landscapes… enjoy the process. Loving the process.. results will come. But if you focus on the results, I don’t think anything good can arrive there.” Thank you Floris for this interview, and thanks to Kilian for sharing a lot of unique experiences and insights!

[@FlorisGierman]

Many great takeaways right there Run with Sung! Appreciate you sharing all this. Nice work on your own YT videos, I loved watching your conversation with Gary V too. Keep doing what you're doing! Cheers

[@philipantoni679]

Wow what an amazing comment with all these fantastic thoughts and quotes!

[@Seby-biketrial]

thank you for the summary ! i was out running and could not take notes :) i used your awesome summary!

[@CurtisJBergerJr]

Wow thank you so much for finding the best points saved me a lot of time!

[@stephenpatterson2204]

Much appreciated 👏💪

[@spdlee]

Totally agreeing with "Adaptability comes with repetition which requires patience and consistency" which many people don't have when it comes to training...

[@jaymueller2418]

It also comes with not getting injured, a lesson I have yet to learn.

[@FlorisGierman]

Spot on Sean!

[@thepostalcadet253]

I have been here many times myself. Sometimes with me, the lack of patience is what causes the injury.. That and not stretching or doing enough strength work 😊​@@jaymueller2418

[@nateweingarden6958]

My takeaway is that even with two children, a world-class ultra-runner makes training work for him!

[@peraxeledvinwester2124]

My takeaway is that even with two children, TWO world-class ultra-runner makes training work for THEM. Which is even more impressive to me.

[@chadhawkinsart]

I love his last comment. “Enjoy the process more than the goal.” I’m training to BQ and I’m a very goal oriented person. It’s a great reminder to soak up the process and not just the goal. Thank you.

[@dickensrivers9862]

Takeaway: Knew it, but Kilian expressing..."it's ok to go 6,7 kph" legitimized to another order of magnitude easy efforts can be productive training; also, was pleasant hearing his seal of approval to train ( i call it playing in the woods) for just the sheer joy of it. I think being joyful is the result we're all wanting!

[@bobogdanov1761]

Really positive athlete with zero ego for such accomplishments in the running world. Thanks for the interview!

[@ameliavrabel2125]

“It’s important to have goals but it is the experience that really matters” Thank you Floris and Kilian - excellent discussion!

[@FlorisGierman]

So true! Glad you enjoyed it Amelia

[@wilkography]

'Train because you love it, sometimes we forget that' - 'You need to love being out there and know what is motivating you' - This. Thanks so much for sharing this, greatly appreciated and much respect to all who train hard and love the process! Respect.

[@FlorisGierman]

Spot on quotes right there Wilkography!

[@acjee111]

My best takeaway ‘ lie to yourself that you will stop/eat at the next stop’ 🤣 to get over the tough moments while running or getting over the pain-caves. Also the truth that ‘you are running that race because you wanted to be der’!

[@kirstyvanniekerk8680]

"A training session is not a race" - something we so easily forget. Potent reminder

[@edjonescauilanify]

Maf is true. I started running below my heart rate max for the last 2 months. I can see huge improvement on running stamina and speed without getting really tired. But you need to be really patient. Hopefully I can reach the ideal form and join a marathon. this year.

[@slingy81]

I've noticed that I've made it a goal to be able to run continuously in zone 2, as a result I'm constantly at the high end of the zone and starting to undermine the session. This interview helpfully slapped me on the wrist, I'm going to aim to be 10bpm slower than I've been averaging and accept that may be just 6/7kmph, include a chunk of walking and will look unimpressive on strava 😅

[@FlorisGierman]

Sounds so recognizable Scott, happy to hear that!

[@gordonkeane]

Just finding this interview. Was an amazing guy with a great outlook. My favourite commute to the office for a long time :-)

[@zielonebieganie]

What a pleasure to see you two talking! The lesson? RECOVER to push harder during the hard sessions. Go easy on easy runs!

[@FlorisGierman]

Spot on right there. Easy means easy!

[@mddg3581]

Great Podcast. As a MAF runner I think the last question dealing with loving the process is so paramount. For myself the enjoyment and peace gained by running at low intensity has been really eye opening. I find a lot of satisfaction in daily runs and training seeing the HR low and being at peace with whatever the pace is that day. For myself, the passion of the process allowed me to be comfortable in my own running skin which helped me be patient enough to find daily commitment.

[@FlorisGierman]

Spot on, loving the process is such an important one for long term success. Glad you are really enjoying your daily runs. 🙏🙌

[@Shouldbeeasier]

I've started MAF over the last month and I feel the same. I really enjoy my running again and have chance to take in everything around me.

[@mddg3581]

@@Shouldbeeasier That’s awesome. I think Floris’s content was a huge selling point for me and an anchor point to come back to early on if I ever started second guessing the process. I’ve been doing consistent MAF for about 8 months. It’s worth it.

[@titosinha]

Floris, thank you so much for this! When Killian said the body always gravitates toward balance and that adaptations don’t happen after one session but many, many sessions, this resonated with me. So when the body is telling me to take it easier or slower, it’s ok and to listen to it rather than being rigid in following a plan. 🙏🏾

[@FlorisGierman]

Such an important takeaway right there Tito! Hope your training is going well. See you on Zoom soon again I’m sure

[@drtadwalkar]

Beautiful interview with so many takeaway points. The point I loved the most: training plan is like a dream but you need to adapt it to the realities of your life to get the most out of it and adaptations come slowly from doing same things again and again.

[@FlorisGierman]

Spot on right there 👍

[@ninabergstrom1828]

I think it’s very important what he says about “recreational” runners never go to zone 1 and never really easy. That message needs to reach al the ones that need it ⭐️

[@FlorisGierman]

Absolutely Nina, such an important zone to training in for runners of all levels, including recreational runners

[@Marathon5151]

Biggest takeaway consistency and being patient with the process. I used to always try to run hard and now I’m following MAF more closely and enjoying running more and getting better without getting injured.

[@FlorisGierman]

Great takeaways and glad you're enjoying your runs now injury free! All the best on your running journey!

[@davidstreben622]

“Biggest take away” i took a few but one would be easy running… I struggle with easy running (especially with vertical) since sometimes easy means I should hike but I don’t want to. It’s common to turn a zone 2 run into a zone 3 run just because I don’t want to walk as much. Working on it though!

[@ropersix]

I've started hiking with a weighted pack--just a day pack I put some weight in--and doing just vert with it once a week. And that's helped me resist the temptation to turn a zone 2 into a zone 3. Mentally, for me, it feels like I'm doing something more than "just" walking. And I think it's helping :/

[@Alpinisto_ll]

Maybe for some of you my take on on this problem helps. i never could exercise in z2 or z1. So i decided to mix two days in to achieve this. One day is walking fast for 1 hour, but not uphill. One day is 1 hour juggling a football max 120bpm. I use this two days as recovery days to be able to exercise 7 days a week.

[@grs764]

Huge Kilian fan here! It’s always a great reminder that, adaptations take time and shouldn’t just focus on the results of one good or bad run but the continuity and consistency of staying healthy and be able to keep training is what will give me the bigger gains.

[@FlorisGierman]

Spot on, he often takes a long term view vs short term thinking. That was eye opening to me as well, the patience he has with gradual progress over a looong period of time with consistency, health and joy in training and racing.

[@susanswinny588]

I truly loved 🧡 what Kilian said about the importance of enjoying the process and not only attaining running goals. I feel this way about anything I spend my time focusing on in life.

[@RallihSarl]

For as a newcomer in the ultra running community I more and more starting to embrace to quote of "enjoy the process ". It have taken some time to put the "fighting" for improvements away and really start to love what I am doing. And maybe most important, I started to show my self love and respect. To really listen to how my body is feeling and what I am in the mood for. Last year when I started ultra I only cared about performance and I ran my self to injury. To hear so many good athletes, and especially Kilian, say that we need to listen to our self and be adaptive is so motivating and it gives us happy amateurs confidence to really trust the process. Thank you!

[@douglaswalbourne-gough7203]

I always appreciate (and need) the reminder that no one hard session will provide results. Committing to, and trusting, the process is key. Thanks for sharing this interview.

[@FlorisGierman]

Well said, great takeaway Douglas!

[@RX120D]

Thanks for this interview, Floris. As a novice runner (4 months into training), Kilian's perspective is really interesting to me. Like he mentioned, the tendency to "race the training" is something I actively battle with. I've injured my knees multiple times now with overtraining. Knowing that elite athletes are not always pushing 100% is very motivating for me as it makes training seem more manageable. I never even thought about journaling my runs. When I realized this, I also realized that the only documentation of my runs are on my watch or in Strava. I have no data on how I *feel* during the training sessions. I'll be documenting runs from now on. I also like his thoughts on cutting goals into smaller goals to trick your brain into pushing forward. I use this chunking process in other aspects of my life and it's extremely effective.

[@amandaarmstrong5871]

Floris, this was brilliant. I agree that consistency and doing something over and over means that your body adapts and improves. It's so good to see you back. Don't leave it so long before the next podcast!

[@FlorisGierman]

Exactly, all about the long game of consistency. Took a bit of a break from videos to focus more on my fam and own health. More videos in the works, excited to share more soon.

[@xXAnthony619Xx]

I actually went for a run this evening and made it absolute chill pace throwing HR out the window and enjoyed it knowing that I was getting a lot out of it and taking it easy was reducing my chance of injury. As a newer runner, it was epic hearing you both talk. Thank you.

[@FlorisGierman]

Well done @anthony, happy to hear that!

[@ThePlantPoweredRunner]

This has to be the BEST video and Podcast I've watched and listened to. Thanks so much to taking the time to sit down and do this interview. Kilian IS a huge role model for me and my running and Floris my friend you are a huge role model for me when it come to running and KZbin. Motivation to me is "what makes me happy" and then doing more of it. When it comes too consistency, you will see the results over time not just doing sometime a few times and expecting a huge payoff.

[@FlorisGierman]

Glad you enjoyed it David! Spot on about the motivation part. Keep doing what you’re doing with your videos 🙌

[@williambraga6105]

The way Kilian sad about divide the race in small portions is the best. Congratulations for the interview

[@anmolchandan2262]

Kilian Jornet being Kilian Jornet in the episode is good enough takeaway, lesson and quote in itself!

[@DJL2021]

This was a great interview. My biggest take away was that there are different ways of training and they all work, you just need to find what works best for you. Then learn to love training/process more than the races/results because that’s where the real joy is. So insightful!

[@WeakToElite]

Thank you so much - hugely appreciated approaching my first Ultra - 13 weeks out

[@KelpandFern]

Fantastic talk, thanks for sharing, Subscribed. As a freediver its great to see runners talking about breathing, breathe work and how important it can be for your running and improvement.

[@etiennehuard7249]

My biggest takeaway is simply recognizing that the plan and reality are two different things. One day will not make a huge difference and so not to worry so much about being off plan.

[@andrewcabraljr.1507]

Outstanding conversation with Killian Floris. There are tons of gold in this right here but, what stuck out to me is that Killian mentioned adaptation and factoring in the different stress' in life with your sessions. After hearing that from Killian, the light bulb went on. I can achieve a higher level of fitness with proper adaptation in training. By consistently doing ALL the sessions (easy and hard), looking at quality of sleep, and nutrition, throughout the training block and managing other stress', i can form better adaptation. The body doesn't adapt by just 1 session, but by the most amount of quality sessions you can work on a consistent basis while taking into account the different stress'. Learning a lot from you show Floris, thank you 👍🏼.

[@pep976]

A big take away for me is that when easy sessions are not truly easy, it can lead you to underperform during hard sessions and not reap the full adaptive benefit from those hard sessions. Another takeaway for me was to break the race up into smaller bites, especially when you’re in the pain cave!

[@andrewcabraljr.1507]

@@pep976 so true! Recently, on easy and harder sessions, i break it down as well. Focus on a segment at a time, while focusing on my breathing, and form helps make for quality harder and easy sessions. Fun fun fun.

[@michaljadron3212]

Had a really nice time listening!!! My takeaway is surely HR 1 recovery zone and less attention about trainings that I will cancel due to stress from work!

[@FlorisGierman]

Great takeaway Michal, many benefits from the lower HR runs!

[@positivetimeline]

He is so special. Thanks for inviting Kilian.

[@binhluu1226]

Another great interview, Floris. First takeaway is to be flexible with training schedule. I have always try to stick to the schedule, workouts, and paces which cause stresses when I am not able to accomplish them even while on vacations. Second takeaway is to enjoy the process and be thankful! Most of the time for me, it's a grinding process to be keep training for the second BQ and actually be able to run the Boston course.

[@FlorisGierman]

Love that! Enjoy your BQ training

[@VogtJurgen]

Fantastic interview, thank you. My biggest take out was a reminder that you can make gains without going hard all the time. I loved Killians comment that he can do an interview whilst out doing an easy run. I'll have to try that out.

[@FlorisGierman]

Great takeaway right there Jurgen! 👍

[@pedrofarinha4860]

Congratulations on the podcast, Floris. This is a great one with many gems. For me, I loved the importance of journaling and capturing feelings and sensations - it isn't just useful, but it is "also beautiful" and as important as the hard data. To me it is such as great way of using running as a portal in to our inner worlds and for self discovery. Thank you!

[@FlorisGierman]

So well said Pedro 👌🏼🙏

[@johnalaba.]

One that I always remember is when he said "Enjoying the process and not the goals" - very well said. Thanks for this!👍

[@FlorisGierman]

That's a framer right there! 👍

[@penpornteerasukprasarn8113]

Plan + Adaptation + Consistency = Balance Living and training😊 (Life goal plan) Always listening and accepting what my mind and body say is keeping me on this happy healthy path. Thanks so much, Foris and Kilian for the good reminding.❤🧡💛

[@riekiesrandomlife]

Floris, you are a legend!! Thank you for another fantastic interview with such an awesome athlete. It was well worth the wait. I am getting ready for a 56mile ultra race and this interview came at just the right time. My major take aways: The importance of your "Why"; Journalling to keep long term track; Making sure you know what you want from every training session and making them count; family and including them in all your planning, i myself have 2 daughters so i can relate. Thanx again, keep up the Great work, i always look forward to your posts.

[@timothybowman9186]

Great interview and it’s insane what his V.O2 is. But I love how he talks about adaptations. Sometimes your workout will not go as planned or you just don’t have it that day so you adapt or cut it short. That’s okay. It’s those 40,50,60 runs that will make changes. Not just one by itself. Loved this whole interview though🙏👏🙌

[@FlorisGierman]

Great takeaways right there, have fun out there with your upcoming 56 miler!

[@grahamlloyd2838]

My favourite quote is "....from plan to reality is very different" because I'm new to trail running and not being aware of how different the plan is from reality trips me up all the time. I'm in my 70s, love trail running and know that my mindset is critical to having a good experience. Jornet's is excellent! I needed to hear this! Thank you.

[@FlorisGierman]

Love that quote and takeaway Graham, it's so spot on. That mindset surely comes in handy on trail runs. All the best on your running journey. Greetings from California

[@thewman6]

What a brilliant interview Floris. Below are my takes .why we go running, why we train its because we want to find emotions & experience . It doesn't matter who crosses the line , if first, second or like the last, experience is what matters. Being happy with what we love. Thanks Floris for being an inspiration online coach. Much love from kenya 🇰🇪.

[@FlorisGierman]

Excellent takes The W man and happy to hear you enjoyed this conversation. Much love right back at you from the USA 🙌

[@davidgladwell8009]

Such an amazing interview...... To learn that Kilian's training is not all bust , but a very well rounded take on all life's expectations and challenges. His ability to be aware of the situation and what the mind and body is up for rather than just repeatedly smashing oneself in the hope for better gains... I love low HR training and it all makes perfect sense and works... Thanks for doing the interview !!

[@FlorisGierman]

THIS! 👍

[@melissadoolaar5706]

"Enjoy the process, don't just focus on the results!" Such an important message as Kilian said, the races may only be a few days in a year whereas the training is the rest of that time. So important to remember when you are in the thick of training and can tend to get tunnel vision about the goal race. I also thought it was important how he emphasized the importance of slowing down while running in order to be able to work harder and also to listen to what your body is telling you and gauge your training for that day based on that. Thank you for such an amazing, informative interview :)

[@Wtb19564]

I very much like hearing the comments that one workout does nothing. It is the culmination of many workouts. I must remember this when training.

[@mattsalix]

You need to listen to your body, but also to your mind. Go hard, but also relax when needed. Very good points from Kilian, he is a legend! Keep consistent! Those are my takeaways

[@FlorisGierman]

Great takeaways right there Willow!

[@kevintateyama7527]

Great interview with one of the best in the sport! I trained for a 50 mile ultra last year (2021) and ran all of my runs at what felt like z4 threshold heart rate. Needless to say, I made it to the 50 with a few injuries and struggled at times to hit my weekly mileage. It is so refreshing to hear Kilian really speak to easy runs being EASY, z1 and z2. I think that is a huge takeaway from this interview.

[@PhiruzGo]

Splendid interview! As a father to be [3 months to go] loved to hear how both of you's tackled family life with the running experience. So, as an organized Swede, living in Koh Samui, Thailand, I will surely be able to continue hydrating the hills here, with my sweat for years to come 😅

[@FlorisGierman]

Haha awesome to hear, welcome to the dad club soon. Before you know it you’ll be running with your kid(s) next to you. Enjoy!

[@foreveryoung1678]

Great interview! So true that you tend to forget about the past trainings/races and that you only remember the good things😺

[@kalleleman]

Kinda eye-opening how he counts everything as a whole. Life stress, sleep quality, training intensity, elevation, distance etc all count in making up how tough your weeks are. But what hit home for me was not to race during your sessions. I often get excited if I run fast over some section and then I just want to go faster or try to keep it up. I could probably benefit from letting the slower sessions be slow, focusing on the purpose of the session. Thanks for a great interview!

[@FlorisGierman]

Indeed great to hear how he keeps all of the different life stresses in mind, not just the training load!

[@Runnerrwe]

Great interview. I found the zone one breathing only with nose very useful information.

[@jonasfrisjel582]

Hi. I just started running in desember. Finding this channel great with good information on Maf running and other subjects. This was a great interview and my biggest takeaway is taking all stressers, slepp ect in to account when planning a session. Thank you very much for the work you do on this channel. Much appreciated!

[@elinalmada1]

The questions you made were really interesting and I am pretty sure Kilian enjoyed the time as well. Remarkable points for me were the focus on process and the importance of registering feelings and taking notes, consistently. Thank you so much for the inspiring interview!

[@FlorisGierman]

Glad you enjoyed it. great points!

[@SteveSpeirs]

Brilliant interview. So many takeaways, but the reminder that a race is all about the experience whether you finish 1st, 2nd or at the back is what it's all about. Keep up the great work!

[@garycrosbie2309]

Great interview! I recently hit the wall of commitment and find I'm only training for the races I have coming up, rather than enjoying the runs. I went out on the trails with a mate and thought about Killian's comment about enjoying the process. I had a great run because of this. Total respect at the end of this conversation between you both 🙂

[@FlorisGierman]

You're definitely not alone with that one Gary, many others including myself get caught up mostly training for upcoming races vs enjoying the process. Glad you enjoyed this conversation. Cheers

[@bramroosenbrand7266]

"...At the end it's all about motivation." That stood out for me. The best, and at the same time the hardest quest is to find your 'why'. I love to feel my senses, see, hear, smell, touch the ground. And knowing that is it also doing me well in the short and long term. Those are two of my biggest why's.

[@FlorisGierman]

Love that! Great big why's right there Bram, thanks for sharing!

[@davidnielsen3196]

My favourite take away is there is a difference between your plan and reality and you need to be able to adapt your plan

[@FlorisGierman]

👌🏼

[@radekkowalikowski6827]

My favourite takeway from the podcast is journaling and in my opinion very connected to it is to control if you do not go too hard with your trainings. Putting in the journal how you feel after current sessions can be a great knowledge base for the future. It is really easy to train too hard and I think the method explained by Killian is super helpful. Thanks for the podcast.

[@FarfurBridie]

Kilian is inspirational.

[@FlorisGierman]

💯 in many ways!

[@Alokoo8]

Floris, excellent interview of Killian! So many takeaways but if have to list one, “… what you need to love is training, the process, find what’s motivating you…”

[@MrSeamantismichael]

Fantastic interview as always.You have a great interview style Floris which allows the guest to speak and get deeply into what they want to say.My biggest takeaway was in regards to listening to your body and not becoming a slave to the training plan.But the interview was full of golden nuggets.Great job

[@FlorisGierman]

Thank you Michael, I appreciate that. After 50 episodes, I've learned a lot myself as an interviewer. Great takeaway you shared right there, it's spot on and a good weekly reminder for many athletes including myself. All the best on your running journey. Cheers

[@Andrei-fv3yy]

Awesome conversation and interview! I loved the reminder to enjoy the process - the progress and races will come together, but we are doing this because we genuinely love to be out running and working towards bigger goals!

[@FlorisGierman]

Spot on Andrei, it’s so fascinating that Kipchoge said a very similar thing about enjoying the process as well 👍👍

[@vivian7plus2]

Thanks for this interview - have learned so much and surprised to find out that Kilian keeps journaling too, as I am a firm believer of this habit.

[@FlorisGierman]

Nice!! That’s awesome you’re already journaling, such a powerful tool to improve

[@ooiboonseongful]

I like what killian mentioned, running is fun and it's not an obligation. When you are suffering in the middle of the race, tell yourself , " you enjoy this that's why you signed up this".

[@EduardoAnguloMW]

Awesome conversation with Kilian. For me it was the same as you when I started training at low HR. The improvement I see is massive compared vs what I was doing before. Again, some great information here. Keep the videos coming!

[@euchomai]

The concept of using HR, or Power, or RPE as the best tool for that specific workout was freeing. I’ll work that idea in, for sure.

[@FlorisGierman]

Glad to hear Rex, hope you’re doing well!

[@euchomai]

@@FlorisGierman Doing really well. I'm super thankful for all your help along this journey! Your concepts have gotten me through two road marathons and the Leadville Marathon. Along with various 5k and 10k races. THANK YOU.

[@melissaanglemyer7605]

So happy to have come across your podcast, great questions! I took so much from this interview, but the last bit where Kilian reminded us that its about our motivation at the end, being happy doing what we do, not getting lost in it being an obligation or forgetting the why along the way, simply put loving the process, loving the trails, loving our friends and the amazing running community! Finding the joy in whatever happens

[@FlorisGierman]

Thank you, happy to hear. Great takeaways right there Melissa

[@schalk-willemburger4346]

Absolutely amazing interview. So insightful and a privilege to hear from Killian. My favourite point that he touched on was the fact that you have to find your why and reason for training and running because that is how it becomes and stays something you do out of love for the sport and not obligation

[@jarekbatkowski9039]

Yesssss. Many runners forget about the fact that not every day is a race day. Pushing too hard during each training session isn't a good idea long term. Having Kilian speaking about it seems to be so obvious but I think most of us learn or prefer to learn in a hard way. Simply going out, pushing sometimes too much to see how our bodies respond to the training. Personally, I like to listen to the others, experienced runners, friends and what they think is the right thing to do but I have been always going to the mountains and pushing myself to find the limits, to progress to try something new to make it better, efficient. Combination of these two, own and others knowledge and experience definitely made me better runner. The bottom line is that no matter how good we are, Killian will win anyway.

[@FlorisGierman]

haha love it, spot on. And yes, there is a good chance Kilian will win regardless :D

[@dejankrle4116]

Thanks for the insightful and inspirational interview. My favorite lesson: enjoy the process (of training) and embrace the suffering as it always leads to great personal rewards.

[@wildrapha]

Hi Floris, Thanks for this Episode, loved it! The most important takeaway I've got from this episode is how Kilian deals with the Paincave. Splitting the Race into small chunks and think of it as a ladder. Love that! DEVIDE AND CONQUER 💪

[@MrMerino52]

What an amazing interview. Chock-full of great information and advice from Kilian. His views on adaptations and mistakes made with training intensity are dead on. Looking at the big picture instead of locking into one single training session will pay dividends. Life, sleep, work, and family are stressors that will impact training. Back down or take a rest day if needed and keep your eye on the big picture.

[@oraqule]

My takeaway from this was Kilian's closing observations on making sure you enjoy the training. Great interview, thanks Floris and Kilian.

[@lindal986]

Takeaway, even the subjective metrics are important, like breath & mood, I'm sure there's a point where all the watch metrics converge and that reflects an effortless run or flow state when you race, my aha moment was when I realized my power numbers could easily be used as a governor for my heart rate training, it gave me a better perspective on HR training altogether. Thank you both.

[@FlorisGierman]

Yes the combination of subjective metrics and hard data is important to keep in mind to optimize your training 👍

[@naamanazmi1987]

Hello Floris I’m an ultra trails runner (non elite) ,and I run worldwide .! According to the sessions at 17:05 when Kilian said we don’t wanna miss that session … yeah reminds me when I was single (now I’m married with baby girl) I used to run long crazy trail runs 50-70km with 6600m elevation gain as A long run in weekend (one session) 160km weekly I look back 5-6 years ago and I saw that my body really started to understand that this is the best way to get into it. **nowadays my training are less include a very high elevation gain as Kilian e.g ; 25km with 960-1100 elevation gain as trail run 2 fast road sessions intervals and long fast run and HIIT training ,I do all this training with hard work as a firefighter commander … my preparation for serious races are more in good races … for example ; for UTMB 170km ,I’d ran mozart 100 (105km) with 5,100 elevation gain in Austria Salzburg last June as preparation … I used this habit as training Calendar and it more useful for me as non elite runner (Advanced runner according to itra) I would ask Kilian one day if there’s any chance of vascular problem if I run 2 hard 100 miles less than one month..!?

[@trainmoveimprove]

Loved how he only did easy training for 10 years, getting enough intensity from races. Takeaway for casual athletes: keep the training aerobic, and let yourself run faster when you're with friends who want to go at a different pace, or when you're actually racing.

[@paulsanchez1031]

Perfect timing. I'm halfway through "Training for the uphill athlete" and Kilian's advice throughout the book is really helpful.

[@cpruns4501]

"If you go to the mountains you will probably run into me" LOLOL - this guy is my absolute hero! I love his life philosophy and I think we could all learn so much from Kilian. I had no idea he wrote a book and I can't wait to read it! Also, he gave so many gold nuggets here for training/running. Too many to list but I have been running for 20 years and I just learned several things. Really well done on this. Thank you to both of you!

[@FlorisGierman]

💯 same here, Kilian is such an inspiration in many ways. You’ll love reading his book Im sure.

[@Jason-zx1oc]

Great interview. Especially loved it when Kilian spoke about focusing on the process, rather than the goal. You can so clearly hear how much he loves the sport, the people, the communities and the mountains and its a huge privilege to get an insight into his thinking process and what motivates him to push so hard. A legend of the sport, no doubt, and would be incredible to bump into him in the mountains some day...

[@patrickcherques]

Thank you for this very interesting and enjoyable interview. Two points that really drew my attention: first when Kilian talked about enjoying the training process I identified myself 100% with it; second when you mentioned about training in zone 2 which is something totally new for me.

[@kylelogue9016]

Hearing Killian’s take on staying in zone one and how beneficial that can be. Thanks Florist for putting this out.

[@relaxingsoundsofswitzerlan7572]

For me it was the adaption of the zone (as mentioned zone 2) along the duration/length of the session like after 8,10,15 or 20 hours. Thank you Floris for making this happen. It contains so much input. Total excited to see Kilian in Sierre-Zinal (after I finish the race) next week !

[@FlorisGierman]

Have a great race next week, exciting times ahead!

[@hollandp9606]

It’s nice to see the variety. Slow versus hard. Fun versus hard. Not too much but hard. Soft versus hard.

[@optionenergysolutionsltd6611]

Amazing interview where he obviously speaks so much sense on being adaptable, managing intensity, creating the right environment for you to both enjoy training, and perform in races, and journalling consistently. My favourite part though was something a little outside of the box that I have not heard before which is when journalling it is good to make an emotional connection. For example to write who you was with and maybe what you spoke about or how you felt. I think I take this for granted , especially when I run with others

[@PanchoGati]

What an enjoyable and informative conversation. My favorite takeaway is to focus on the different training zones and to remember to enjoy the process.

[@FlorisGierman]

Absolutely!

[@niclaskullgard9946]

Thanks for a inspiring interview! I ran a small 100 miles ultramarathon in Sweden were Kilian was participating and it he seems to be just as humble and grounded in running as he is in this interview. My primary home takes was the importance of consistency and doing sessions in zone 1/2. I also agree with the focus on training instead of specific races although they are fun and a bonus.

[@fatmel_8214]

Fantastic interview Floris. Killian is such an inspiration.. I have only one short phrase that almost gave me goosebumps.. "Focus on the progress".💪🏽

[@joantorne1022]

A great interview! The best part of this episode has been how Kilian explains the way he managed to perform at such a high level in consecutive short-long-short-long races. Thank you for this guys!

[@FlorisGierman]

That was eye opening for sure! Glad you enjoyed it Joan!

[@YamilGonzales]

I'm paraphrasing but here it goes: "What you really need to love is the process, the training. Because, even if you're successful, the "winning" moments will be few in a year"

[@DavidSchmarr]

Great conversation. Kilian always seems so willing to give his time. The thing that stood out to me was how much importance he places on feelings and emotions.

[@gregcottam1397]

My favourite takeaway point was right at the end "the motivation, be happy doing what you do" 👊

[@sapph200]

First time I listen to an episode from the Extramilest Show and I'm really impressed by the quality of your questions so good job! Kilian is definitely one of the greatest athlete of all time, he's always there to give advices to his fans and has an interesting philosophy with his brand NNormal! Mt favourite takeaway is probably "Easy means easy" (14:06), a simple but very effective advice that many (including myself) should apply more often!

[@AaronToponce]

My favorite takeaway is two-fold. First, the aspect of detailed journals. Of course you'll only remember the good days so it will skew your judgement. So having a detailed journal about how you felt after each session makes sense. The second part of my takeaway is the "technical journal" if you will through the watches and software. Especially oximeters. I've never thought about owning a watch with a blood oximeter to see how your blood oxygen levels look during a training session. That's definitely something to consider now, for me.

[@andrewboot2872]

Most relaxed I have seen Kilian in an interview!

[@galenhossack9050]

Great interview. Inspiring. Learnt a lot. My few takeaways: Have fun, enjoy the process. Take into account whether you slept well or are stressed and don't beat yourself up when unable to stick to the training plan (not that I have one really 🙂), he also takes calls and listens to podcasts while doing chilled runs (Good for optimizing time - I have 3 girls! LOL), He also tries to trick himself in the pain cave - "just get to the next aid station, there is a downhill coming up, etc." - Nice to know that. Biggest takeaway for amateur runners - Don't run too fast. This made me feel better. And zone 2 training is good training - Good to know.

[@dominichayes8594]

Great admirer of Kilian since his Chomolungma outings, which blew my mind. Take away: I tend to train at more or less same intensity no matter the distance, so the main take-away for me is to focus on running at a lower intensity for the long runs, but putting in more effort for the shorter runs. I totally agree with cutting up longer races into smaller targets, that has got me through some tough days in the desert.