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

[@FlorisGierman]

My new Kilian UTMB interview #52 is out now: kzbin.info/www/bejne/mYaalIGlbL-qi80 🚀 Download my free Low Heart Rate Training Guide and join 11,500+ runners for weekly tips: 👉 extramilest.com/subscribe/

[@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.

[@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

[@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 👏💪

[@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.

[@bobogdanov1761]

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

[@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.

[@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

[@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!

[@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

[@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

[@williambraga6105]

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

[@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!

[@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.

[@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!

[@anmolchandan2262]

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

[@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.

[@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.

[@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!

[@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!

[@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! 👍

[@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 :-)

[@WeakToElite]

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

[@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 🙌

[@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.

[@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.

[@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!

[@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!

[@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.❤🧡💛

[@positivetimeline]

He is so special. Thanks for inviting Kilian.

[@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.

[@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!

[@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! 👍

[@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

[@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 :)

[@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.

[@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

[@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 👌🏼🙏

[@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!

[@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.

[@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!

[@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!

[@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 🙌

[@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!

[@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".

[@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!

[@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

[@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

[@garethphillips2642]

Thanks Floris great interview. Still progressing and feeling good on your PB Program. Starting to really enjoy the base building progress. I was really interested and intrigued on how this elite runner could relate to my current training. My biggest take away was that even though I am doing the base building I can still implement Kilian’s idea of adaptation or adaptability within it depending on how I am feeling. Eg I could rid some of my runs mainly at 127-130 bpm if tired or 135 - 137 if feeling good and the rest I could adapt and change as I feel. I also like his ideas that quality is something to behold and like on your program sometimes fitting training around your schedule may actually be beneficial if you have two quality sessions instead of one laboured session. Great interview and many takeaways there - keep up the good work.

[@garethphillips2642]

Or indeed adapt the sessions in terms length or switching recovery days to adjust so that I as family man can get the most out of my training and feel in control which also might help psychological elements. It seems obvious but it is nice to be reassured by an elite runner

[@garethphillips2642]

I also was reminded of the ‘why’ - gratitude and this reminded me of an old quote ‘ the seeds of discouragement cannot take root in a grateful heart’ my motivation is improved through gratitude- gratitude for life, improving my mental health, my fitness for my legs, and for being in nature. - awesomeness right there - a nice reminder- thanks

[@oraqule]

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

[@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…”

[@foreveryoung1678]

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

[@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!

[@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..!?

[@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.

[@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.

[@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.

[@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!

[@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!

[@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 👍👍

[@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.

[@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

[@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

[@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!

[@paulsanchez1031]

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

[@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

[@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.

[@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

[@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!

[@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.

[@terokoskela5448]

Hoi Floris, what a wonderful surprise to hear more about the great Killian. You did great job with this one, and got Killian to share so generously his thinking. I found the insights about the different training zones invaluable for my own training and even for life in general. I really hope that you get more views on this episode, which it really deserves!

[@FlorisGierman]

Happy to hear that Tero. The different training zones and having a purpose for each session in training and on a bigger level too is a great takeaway. Thanks and cheers

[@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!

[@luisferreiracoimbra]

At first, congrats on the show. Found it by accident but loving it. I usualy take it on my mp3 and listen along the long runs. About kilian, it is nice to see, that like me, the kids gave us a sense of need to structure our training. I also "found" the treadmill because of my girl and the need to adjust to her with those late night runs inside or while she takes naps. And still its possible to have life, to work and to do what we love. Cheers from Portugal

[@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!

[@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.

[@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 💪

[@matteo.barbieri]

Thank you Floris for interviewing the G.O.A.T. :) Lots of great insights here, most of them already mentioned in other comments. What I particularly love about him is the level of professionalism and nerdiness he has :P In the ultra world there is a lot of attention to great runners with "romantic" attitude, like "I just run whenever I want" "I decided what do based on what I feel like" or "I started running the other day and now I'm winning races". Which is great and inspiring and fun and all that, but in order to go above a certain level you need to be focused and mindful on what you are doing. Of course he's one of the most talented runner in the world, but he's also working harder (and/or better) than everyone else, that's why he's so great.

[@michaelmarchand7336]

Love this interview, especially as someone who has been training by HR for the last almost two years -- and no injuries -- and has changed my life. I just ran Cascade Crest 100 (Washington state, 23K elevation gain/loss) and it is fascinating to hear about Killian, his zones and how he considers time/intensity as well as doing multiple events in a competition window. Just love the breaking down of his training cycle and what it looks like. And I wholeheartedly agree: people run too fast. It took me six months to detrain my HR to get to run faster (and healthier).

[@FlorisGierman]

Glad you enjoyed this conversation Michael and great lesson / takeaway. Congrats on winning a COROS APEX PRO, please shoot me an email to get in touch via my website. Also, well done on Cascade Crest 100, that race is no joke!

[@michaelmarchand7336]

@@FlorisGierman Thank you! I never win anything. :) I sent you an email at your site address.

[@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

[@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!

[@Michalokaj]

Breathing through the nose was an idea I got from this interview: it helps me find my gentle pace, thank you.

[@GuitarTraveller]

As well intensity of effort and ability, Kilian has a balance between the thinking side and the feeling side of running. His example in that is my key take-away. Thank you, Floris and Kilian. This was inspiring. Excellent audio quality was a bonus!

[@FlorisGierman]

Spot on takeaway! Glad you enjoyed the audio quality. Auphonic for the win 👍

[@lyviusvik7311]

Both Kilian Jornet and Eliud Kipchoge gave the same advice to us, amateur runners: to enjoy the process and have fun. Thank's for this very thoughtfuli interview👌

[@FlorisGierman]

THIS 👌🏼

[@andrewboot2872]

Most relaxed I have seen Kilian in an interview!

[@richardorndorff1843]

Absolutely amazing interview with the greatest mountain runner of all time!

[@FlorisGierman]

Thank you Richard, glad you enjoyed it!

[@RobertNaik]

Great show! And I don’t think anyone could do such a good job interviewing this gentleman as you have done.

[@FlorisGierman]

I appreciate that Robert, thank you!

[@kylelogue9016]

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

[@eddrew840]

Flores, thank you for all you do, my training took a leap forward when I started doing my training in Zone 1. I would never be on this training path w/o your interviews.

[@sullfolife]

yeah but i guess it's also hard to be training that zone at the beginning because this is literally not running or people walking by would pass you.. then i guess you have to walk

[@eddrew840]

@@sullfolife when I train in zone 2, I creep into zone 3, and that adds the unnecessary fatigue. I find that sitting at the top of zone 1, then creeping onto the bottom of zone 2 leaves me feeling fresh all the time.

[@eddrew840]

@@sullfolife I actually get off a little on people that laugh at my “trotting” when training, because on race days they don’t understand how I’m faster than them. Additionally I’ve set lifetime PR’s in my 5k & 10k when running 10 mile and half marathon racing events this year.

[@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...

[@russkemp1358]

on journaling: emotional feedback as important as training data, when looking back at your journal. Great conversation. thanks!!

[@FlorisGierman]

Spot on Russ, love that part as well. That combination of emotional feedback with hard training data is gold. Hope you and your fam are well!

[@FarfurBridie]

Kilian is inspirational.

[@FlorisGierman]

💯 in many ways!

[@Hillrunner50]

So many takeaways from this video. It's one I'll need to listen to several times in order to absorb it all. My biggest takeaway was when he was talking about enjoying the process. If you are enjoying the process and not so focused on results, you'll be more successful in your training, and I totally relate to this. Looking forward to listening again.

[@FlorisGierman]

So relatable indeed, when the process is enjoyable you can train consistent and the results will follow. Great running with you the other day. Looking forward to showing you some of our local trails next time, Silverado, Mt Baldy, etc. Cheers

[@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.