Ben Greenfield Podcast 89
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Transcript of Ben Greenfield Podcast 89
Podcast #89 from http://www.bengreenfieldfitness.com/2010/04/podcast-
episode-89-how-to-use-your-mental-power-to-run-
400-miles-with-minimal-training/
Introduction: In this episode: using mental tactics for training, a high fat
diet for staying lean, eating while running, yerba mate, agave
nectar, strength training while endurance training, sugar
alcohols and passing a physical examination test.
Ben: Hey podcast listeners, this is Ben Greenfield. I’m excited
about today’s podcast because there are some pretty cool
questions and some really interesting stuff that we’re going
to cover. There’s an interview today with a guy named Jon
Berghoff, who ran almost 400 miles and did so with very
minimal training. And he used a lot of mental techniques
and tactics to allow himself to do that. You’re going to want
to listen to his interview because you will learn a bunch of
stuff about how to motivate yourself and maybe even get
away with a little less training physically and a little more
training mentally. I’ve also got a special announcement
about a Mother’s Day contest and much more in today’s
podcast. So sit back and listen in and remember that if you
need to go check out anything that you hear about, it’s all
going to be in the Shownotes to today’s podcast episode
number 89.
Ben: If you have a question that you would like to ask, you can
email [email protected]. You can call toll free to
8772099439. Or you can Skype to Pacific Fit. And today’s
first question comes from listener Sarah.
Sarah asks: I have a question, I was recently reading how Hillary Swank
was training for her muscle while preparing for her role in
Million Dollar Baby. That was actually a pretty good movie.
Evidently her trainer had her on a very low carb regimen,
high fat – mostly from flax oil, and high protein – but her
calorie intake was upward to 4000 calories, training hard in
the gym plus a couple hours of cardio every day. Mandatory
that she got nine hours of sleep every night and they had her
getting up in the middle of the night to drink eggs. Anyway
my question is I’ve heard that type of regimen is almost
impossible to build muscle on, but apparently she put on 23
pounds of muscle. I could see how she got shredded but the
muscle? I was actually going to try this approach, I’ve been
trying to put on muscle forever, but I really don’t want to put
on extra unwanted fat in the process. But all the bodybuilder
and fitness people I know say that in order to put on muscle,
that you got to put on some fat and do some cardio. But then
I see what Hillary did and it makes me wonder. What is your
opinion and your recommendation for building but staying
lean?
Ben answers: Great question. First, let’s look at Hillary’s diet. This whole
high fat thing. So the idea behind fat is that your body
doesn’t directly take in fat and then use that for energy. What
happens is that the fat has to get converted to something
called acetyl co-A. And acetyl co-A allows fat to enter into
your body’s energy cycle the same way that a carbohydrate
would enter into your body’s energy cycle. So what happens
is you consume a fat and typically most fats are going to be
packaged in the form of something called a triglyceride. That
fat – that triglyceride gets broken down into something
called glycerol an fatty acids. Now if you’re consuming fatty
acids, like essential fatty acids or in some cases some of the
types of fatty acids you’re going to find in flax oil – you can
kind of bypass that first process of breaking down into
triglyceride. So a lot of times, the type of fats like the fatty
acids you find in a nutritional supplement are already going
to have that first step almost done for you. But the fats that
you get from food are generally going to be packaged into
that triglyceride. Now, what happens is once you’ve got that
glycerol and those fatty acids ready for being broken down
into energy, what happens is the glycerol is basically treated
almost like a sugar. It gets turned into energy almost
immediately like a sugar would, and the fatty acids are
actually converted into that thing I talked about earlier – the
acetyl co-A via a process called beta oxidation. Beta oxidation
requires a bunch of things. Water is one of the most crucial
components of beta-oxidation, that’s why if you’re
dehydrated or you’re not drinking enough water, you’re not
really going to burn much fat. But the idea is that these fatty
acid chains eventually get broken apart and turned into
energy via what’s called the Krebs cycle which is the same
thing that produces energy from carbohydrates or from
proteins that have been converted into carbohydrates. But
the idea behind that process that I just described is that the
body can do it very efficiently. You can burn fat all day long.
Most people do. But it doesn’t do it very quickly. And so if
you’re trying to rely primarily on fatty acids for energy, then
anything that you do that requires explosiveness or that
requires speed – you’re not going to do very well. So you can
go out and do cardio all day long on fatty acids and you can
even – if you’re not really lifting very hard and really
explosively – get away with working out in the weight room
at a little bit lower intensity, burning primarily fatty acids.
But it’s pretty difficult to do and the other thing is that it
draws a lot of water into your intestine, into your gut because
fats and proteins take a longer time to digest. And so, you
also tend to have gastric discomfort on this type of diet. So
while Hillary taking a high fat diet would allow her to
produce the energy necessary for exercise, it’s unlikely that
she would be able to exercise at a real, real intense rate. And
if she was, then it would be at the expense of quite a bit of
gastric discomfort. So I wouldn’t recommend the high fat
diet. I do have a little bit less of an issue with skewing the
diet towards a little bit higher protein. So you could be
looking at a 25, 30% fat; 25 to 30% protein; and then
anywhere from 40 to 60% carbohydrate intake and that still
is considered a high protein, high fat diet compared to the
FDA recommendations. Some people do take it overboard
though, and go high, high fat. There’s zero research that
shows that that’s going to give you any advantage over the
25,30% fat; 25,30% protein and 40 to 60% carb diet that I
just described. Now as far as the flax seed oil goes, the idea
behind using flax seed as one of the primary fats for a higher
fat or skewed fat percentage diet would be that flax seed oil
can decrease appetite cravings. It increases metabolic rate.
So it can actually improve cellular activity, improve
metabolism. It makes you feel a lot fuller after you eat and so
you tend to have fewer cravings especially if you’re exercising
a lot. It helps to regulate your blood sugar and your insulin
levels which can assist with sugars not getting converted into
fats and then again keeping your appetite levels satiated. It
can also increase oxygen consumption. There’s been some
studies that have looked at the enhancement of metabolic
processes by flax seed oil in terms of allowing you to actually
work out at a little bit higher intensity. So the idea is that in
moderation, something like a flax seed oil would be one of
the ways that you could get fat and still be able to exercise.
Now what you need to remember is that if you are looking to
get your Omega 3 fatty acids and get those in a good ratio
compared to your Omega 6 fatty acids, you’re probably going
to want to consider a fish oil as well. You just need to be real
careful with the type of fish oil that you use because recent
studies have indicated that lots of them tend to be tainted
with things like the PVCs, the mercury and heavy metal,
things of that nature. So you need to be really careful with
the fish oil. For the fish oil, I recommend you go with
Bioletics. There’s also a good company called Carlson’s that
you can get over at Hammer Nutrition, and for the flax seed
oil, definitely the EnerEFA from IMPaX. Those are two good
brands to get your oils and fats in. Now as far as putting
muscle on while getting lean at the same time, it does depend
on your body type. You’re seeing more and more
bodybuilders these days abandon the idea that you go
through the cycle where you get really fat and then you put
on a bunch of weight and then you lose all that weight and
get toned up for the show because they’ve realized that’s not
very good for your heart and it’s not very good for the
amount of free radical production that you produce for
example in the coronary arteries and you get that oxidized
cholesterol from all this fat that you’re consuming compared
with the hard exercise and it tends to kind of wreak havoc on
your internal organs. So what they’re doing now is they’re
eating a lot. Skewing it towards higher protein, not getting
their high calorie intake from 1000 calorie plates at IHOP
and big old hamburgers and French fries but rather they’re
choosing their calories a little bit more wisely. The type of
things that you would think of intuitively anyway. The whole
grains, the seeds, the nuts, fruits, vegetables, quinoa. Things
that are considered to be higher calorie, dense calories but
that also are not giving a lot of saturated fats, trans fats and
the types of things that would make somebody fat. It’s very
possible to do. The trick is that you do have to eat a lot, and
you typically have to eat more than you think you should eat.
Most of the people who are successful on putting lots of
muscle quickly are eating tons of good food and then
basically living at the gym. Meaning that they’re there either
for a two a day or they’re there for four to six hours during
the day. If you really are trying to put on tons of muscle, you
have to be moving heavy stuff lots of the time. You have to be
eating lots of food and then to control the fat and keep your
body’s fat burning process stoked. You’re also doing cardio.
So something very similar to what Hillary did. That’s one of
the reasons she was waking up at night to take those eggs,
was just to keep the calories coming in and in and in. But not
necessarily doing the whole high fat diet thing. I actually
think Hillary probably could have gotten even better results
or at least enjoyed the results more because she would have
had less fat sitting around her stomach if she would have
probably skewed the fat intake a little bit down. You tell me
that she was on a high fat diet. If she was doing much more
than about 30% fat, she probably would have had some GI
distress going on. So those are my recommendations. Great
question. Hopefully I cleared some of that stuff up for you.
And remember as you’re listening to my questions – if you
have comments, things that you’d like to add, things that you
know that I didn’t touch on, go to the Shownotes for podcast
episode 89 and leave a comment. So we have a question from
listener Jeff.
Jeff asks: Ben, you might remember I emailed you a little while ago
from England with a question regarding shedding a few
pounds before I entered my first duathlon. Well I thought
you’d like to know that after following your tips, I managed
to shed those pounds and beat my target time. In fact I fared
so well, I’ve entered another race in a couple weeks time,
which brings me to this question. I was listening to a recent
podcast and during the Listener Q and A, the subject of
nutrition and triathlons cropped up and you mentioned that
eating too much during a run can slow you down when you
make the transition between running and cycling. I was
wondering if you could just explain that in a little more depth.
Ben answers: It’s pretty simple Jeff. Basically the idea is that you can eat
more when you’re riding a bike than you can when you’re
running because when you’re riding a bike, you’re not
moving the upper body around so much. You’re not jarring
your gut so much with that up and down impact based
motion. So most people can take in 100 to 250 calories more
on a bicycle without GI distress than they can on the run.
They also tend to do a little bit better with solid food on the
bicycle without GI distress than they do on the run. So the
idea is that during a duathlon or during a triathlon, you want
to prioritize getting the majority of your calories in on the
bike and then kind of tapering off calories and getting away
with as few as possible on the run. You’ll get some pro-
triathletes – Andy Potts is a guy who does this – they’ll eat
like 300 to 400 calories an hour on the bike and then do
nothing but water on the run and just basically bring
themselves through. Granted a guy like that is running
anywhere from a 1:10 to a 1:20 and so he’s not out there as
long as somebody who might be running a half marathon in
two hours, who may need a little more fuel. But the idea
remains the same. You really want to prioritize fueling on the
bike, taper it off on the run and primarily choose a liquid or
easily digested fuels on the run like gels or flat Coke or even
the soup that they provide on some courses. So, those are my
recommendations Jeff. Great question.
Christine asks: What are your thoughts about yerba mate as a pre or post
workout drink? Most pre and post workout drinks are shakes
that have a lot of ingredients I don’t want to consume and
the healthier choices are very expensive. I’m looking for a
more economical option. I’ve read that yerba mate contains a
lot of vitamins, minerals and anti-oxidants. There are also
many other claims of its benefits including improved
digestion and helping with weight loss. What are your
recommendations?
Ben answers: I’ve used yerba mate before and it really is a kick in the pants.
It does give you quite a bit of energy. It’s very similar to
green tea in that it has a lot of what’s called polyphenols and
those are phytochemicals that are very powerful anti-
oxidants. They help you protect yourself against cellular
destruction the same way that the lycopene in tomatoes and
the flavonoids in blueberries would, and yerba mate has a
very, very high polyphenol concentration. And so that makes
it similar to green tea in terms of its health benefits. It does
have even more anti-oxidants than green tea. And it has way
more nutrients. You’re getting vitamin A, C, E. You’ve got the
B complex in yerba mate. It’s got pretty much all the
electrolytes, calcium, manganese, iron, selenium, potassium,
magnesium. It does have some fatty acids in it. It’s got some
trace minerals in it as well. It even has a few amino acids in it.
The one thing that you’re going to be missing from the yerba
mate if you’re going to use that as a pre-workout drink are
actual calories. So what you’d have to do is find a recipe that
contains yerba mate but is also giving you the calories that
you need pre-workout. Now understand that yerba mate
technically does not contain caffeine. It contains something
called a xanthene and caffeine is a xanthene but it contains a
different type of xanthine – the yerba mate does – called a
mateine and it’s the South American term for caffeine but it’s
a little bit different physiologically and because it’s different
what I personally find is that the yerba mate tends to give me
a little bit more alertness than coffee does. It feels like it
works quite a bit stronger than coffee, and because of that I
also tend to get a lot more jittery when I drink yerba mate
and I want to warn you about that. That it’s a different type
of feeling that you get when you consume caffeine. I’m
always careful with people when I recommend anything like
yerba mate or coffee or any caffeine derivative just because
you can overtax your adrenal glands if you’re constantly
drinking this stuff, relying on it as an artificial form of energy.
If you’re telling your adrenal glands sitting on top of your
kidneys every single day to produce as much adrenaline as
possible and you’re stringing your body through the day,
when you finally do cut yourself off from the yerba mate or
from the caffeine from the coffee you may find that you crash.
You also find you require more and more of the yerba mate
or the caffeine on a weekly basis because your body
eventually becomes tolerant to that adrenaline that’s
produced by your kidneys. So you need to be careful not to
rely on it as an artificial form of energy, but rather as
something you use if you really feel you want to work out a
little bit harder. But it’s not something you use if there’s no
way you’re going to make it to the gym or exercise unless you
have your yerba mate. Then, you’re walking a fine line and I
recommend you use something that has a little bit less of the
central nervous system stimulant and use something instead
that contains more of the natural energy compounds like a
vitamin B. A thianine is another really good one to look for.
I’ve talked about the Chinese herbs and the adaptogens as
well as being some good alternatives to central nervous
system stimulants. Look into something like Delta E from a
company called IMPaX, or look at Tea and Chi from Roger
Drummer. I’ve talked about both of those on the show before.
I personally use Delta E almost every day. That’s my choice.
But it’s a great question and if you’re listening in and you
have a recommendation for an actual recipe for Christine
that contains yerba mate but also has calories for pre-
workout, then let me know. Leave that as a comment because
I haven’t actually seen any recipes that include yerba mate.
So going to move on to a question from listener Todd.
Todd asks: Ben, what is your true take on agave syrup? I heard from
your interview with Nancy Appleton that it’s about the worst
thing to ingest, close to high fructose corn syrup. Yet it is in
many things these days including Hammer Bars and the
CocoChia bars that you and KC Craichy discussed last week.
We’ve been making our own energy bars lately and have
been using agave syrup and agave nectar in them. However,
we also add a sucrose glucose source like honey or sucanot to
the mixture as I understand that a glucose fructose mixture
is a better combo for digestion. Can you weigh in on this
agave syrup debate? Should it be avoided like the plague or
used in moderation? With respect to the nectar versus the
syrup, is one better than the other? Am I correct in thinking
that mixing agave syrup with another sugar source is the way
to go?
Ben answers: This is a great question. Now, I have for a long period of time
recommended products and some of those products like the
one that Todd talks about do contain agave nectar as an
alternative to the high fructose corn syrup. And just recently
people in the health industry are starting to realize that
agave syrup actually isn’t everything that it’s cracked up to be
and actually could be worse than high fructose corn syrup. So
the idea behind agave is that agave is a Mexican plant. It’s
basically a flower stem. If it gets fermented, that’s where
Tequila comes from. But it also has a nectar or a syrup.
Basically, what you tend to think when you turn over the
label on an organic energy bar or drink and it says agave
syrup, you tend to think about this natural plant derivative
that’s getting essentially poured from the plant into your cup.
But that really is not the case. First of all, the agave syrup has
a higher amount of fructose in it than any commercial
sweetener on the market. And what we know about sucrose
is that the liver processes it much differently than glucose.
Specifically, fructose doesn’t actually increase insulin levels
and while most people would think “Oh well if it’s not
increasing insulin levels, it must be healthy.” But the idea is
that insulin is necessary. It’s the message to your body to
actually take storage sugar and put it into the muscles for
energy. If you produce too much insulin, that’s a problem.
But normal physiological amounts of insulin are a good thing.
But when you consume a sugar or a calorie and your body’s
not producing insulin and your body is not getting the
message to actually take the sugar and put it into the muscle
to be used as energy, where do you think that the energy
ends up? It goes straight to your liver and it gets converted
into fat, and it can also produce a lot of other issues with
your liver in terms of actual liver damage. So the idea is that
the stuff that they call agave nectar in most cases is not really
like a sap from the agave plant. But it’s actually a starch, kind
of like corn. And it’s made up of fructose molecules and it’s
actually converted into a syrup in a factory setting using
genetically modified enzymes and a process that involves a
high amount of chemicals, specifically acids, clarifiers and
filtration chemicals. And these chemicals include charcoal,
resins, sulfuric acids, something called claramex, inulin
enzymes and inulin is a completely nutrient stripped fiber
and something called fructozyme. So the idea is that
essentially the result – once you get this agave syrup – is that
it’s basically fructose syrup with some inulin added. That is
not really that safe of a product for you to be consuming.
Now before you get scared away and completely drop
anything that you’re consuming that has agave in it, you
should know that there are some natural food companies
that do provide healthy agave nectar. They actually work
with the indigenous people in Mexico. They use an organic
agave that hasn’t been chemically processed the way that I
just described. It doesn’t have pesticides added. It’s
processed at low temperature so it still has all the natural
enzymes in it that help you digest it. It’s usually closer to
about 70% fructose than 90% fructose and it’s actually
bonded – the fructose is – to other sugars which actually
makes the fructose a little bit less damaging. You get a little
bit more of an insulin response and you get a lot less of the
issues that I just talked about. Now Todd you talked about
mixing other types of sugars with fructose. That returns to
what I just mentioned, the idea is that you get a little bit of
an insulin response when you do that and so you do get some
more of the muscle uptake, a little bit less of the damage to
the liver. A little bit less of the sugar conversion into fat. Now
you asked me about the difference between agave syrup
versus agave nectar. Absolutely no difference. They’re
basically the same thing. You asked about the honey as well.
Honey – high fructose content but still only about 70%
fructose and if you use a raw organic honey you are not going
to be getting a lot of the issues with the mass produced or
factory produced agave nectar that I just talked about. So
ultimately, here is my recommendation. If you’re using a
product that contains agave syrup or agave nectar, look at
the package. Find the contact information for the company.
Call them up and ask them where they’re getting their agave
nectar and how it’s produced. If they’re unable to tell you
that, that’s a red flag right away but if they’re able to say that
they’re actually using an organic agave that’s naturally
produced, that is responsibly attained by them from Mexico
then you’re probably okay. You would still want to limit the
use of that fructose, but you’re probably okay. Now just like
any type of sugar based compound, it’s still candy. It’s still
sugar. So you don’t eat an energy bar when you’re sitting at
your desk in the middle of the afternoon. Energy bars are for
energy. It’s pre-workout fuel. It’s for fuel during your
workout or it’s post-workout fuel. So ultimately what it
comes down to is you need to watch the amount of energy
bar consumption from any source. Period. But it’s a great
question and hopefully that cleared some things up Todd.
Bill asks: I’m a 34 year old male whose typical workout routine
involves strength training. However influenced by some
friends’ attempts to train for a triathlon in San Diego, I
started training with them. I’ve been doing very well with the
biking and I’ve worked my way to jogging and running, but
I’m confused about how to balance with the strength training
I love to do. Currently I hit the weights one day and then do
cycling and spinning and running the next day, with one to
two days of rest. I’ve lost about 10 pounds in the past two
months. But is my current workout regime going to
negatively affect my ability to improve my biking and
running?
Ben answers: Well Bill, there’s been a lot of research done on what’s called
concurrent training which is what you described. Concurrent
training is when you’re training for both strength and
endurance simultaneously and there is a lot of debate in this
area because the research is inconclusive. Some research
shows that concurrent strength and endurance training can
be damaging to strength gains and some would argue that
the concurrent strength endurance training is damaging to
endurance gains. But in most cases, these studies were
looking at pure high level endurance athletes who took up
strength training and found either a deleterious effect or it
took away from their endurance training or very big strength,
power athletes lifting heavy weights who started jogging or
running or had some of the endurance training actually
reduce their ability to produce a force. The idea is that the
muscle fiber has the ability to convert. You can take a fast
twitch muscle fiber that’s designed to produce high amounts
of force and you can turn it into a slow twitch muscle fiber by
requiring that it do primarily aerobic type of activities. You
can also take a slow twitch muscle fiber, require it to produce
high amounts of force in short periods of time and convert it
into a fast twitch muscle fiber. Now, if you are not wanting to
be an Olympic or competitive power lifter or a football player
or somebody who needs tons of strength in a short period of
time and you’re also not trying to go to the Olympics for the
marathons or go win your age group in New York or Boston
for the marathon or go take first in a triathlon, then you’re
definitely not doing yourself a disservice by combining the
strength and the endurance training because you’re hitting
all aspects of your fitness. Now if you really, truly want to
specialize and you want to take your endurance training to
the next level, yeah you got to back off the strength training a
little bit. And if you do want to bring your bench press up to
400 pounds you’re probably not doing yourself a favor by
doing tons of swimming because you’re training the slow-
twitch muscles of your upper body. But ultimately in the
majority of individuals who I work with, concurrent training
utilizing both endurance and strength training is the best of
both worlds. Because you get strong, you get fit, you improve
bone density. You improve your cardiovascular fitness and
you kind of get everything at once. As long as your goals
aren’t really to take it to the next level and go pro as an
endurance athlete or go pro as a power lifter then you’re
doing just fine. Even if you were trying to take it to the next
level for triathlon, you’re still going to need to do core
training, rotator cuff strengthening, quad hamstring
strengthening to improve the balance in the legs. You’re just
not going to want to do a ton of heavy, heavy weightlifting.
So, great question.
Chris asks: I have a question about sugar content in carb control protein
bars such as the Myoplex bar produced by EAS. It has one
gram of sugar but around 20 grams of alcohol sugar. How do
they claim carb sensibility with that amount of alcohol sugar
and are there adverse effects of that much alcohol sugar that
we should be aware of?
Ben answers: Great question. Now alcohol sugars – some people think
those are totally calorie free. But they’re not. What sugar
alcohols are – because technically, that’s what they are, sugar
alcohols, not alcohol sugars. Semantics. They’re also known
as polyol. And you’re going to see these on nutrition labels as
maltitol, sorbitol, isolmat, xylitol is a really popular one. And
while sugar alcohols occur naturally in plants they can also
be manufactured. This is the case in most commercially
produced foods. Manufactured from sugars and from
starches. Now the idea is that they’re not absorbed by the
body – well I shouldn’t say that – they’re not completely
absorbed by the body. So the blood sugar impact of sugar
alcohols is less and you get fewer calories per gram in a sugar
alcohol. Now unlike some people would assume, the actual
sugar alcohol can’t get you drunk. But because they’re not
completely absorbed they basically can sit in your intestine
and ferment and a lot of people get bloating and gas and
diarrhea and have an actual reaction to the sugar alcohols.
Now that’s one reason that you need to be careful with sugar
alcohols. I want you to also think about the calories per gram.
Sucrose has four calories per gram. You take probably the
most popular sugar alcohol and that’s xylitol and that
actually has two and a half calories per gram. So you still get
quite a few calories per gram, but those calories are not as
completely organized as the calories in a straight up sugar.
The issue is though that there still is going to be a little bit of
an insulin response. It’s going to be a little bit less than what
you’re going to get, say, if they’d use sucrose instead of a
sugar alcohol. And there’s also going to be some bloating and
some indigestion and some gas, and for a lot of people that
can be uncomfortable. When people switch to health foods,
they switch to protein bars, they start to get these problems
and they blame it on the fiber, they blame it on the protein or
they blame it on whatever else – the increased exercise that
they’re doing, but in reality sugar alcohols can a lot of times
be the culprit and something as small as that can actually
keep someone from starting into a healthy diet or from
exercising. So that’s where you need to be careful, is
understand that that could be producing some symptoms. If
you’re having those symptoms, it’s likely that they’re coming
from that fairly large amounts of sugar alcohols that you’re
getting from that protein bar. The other thing that you
should be aware of is that there is a term used by the FDA
called GRAS. “Generally Recognized As Safe.” And all of the
sugar alcohols are basically generally recognized as safe or
the FDA has filed generally recognized as safe petitions for
most of them except mannitol and interestingly, xylitol. And
those are actually considered food additives. Now, what I
would recommend is that if you’re looking for kind of a carb
control or appetite control kind of protein bar, that you
maybe consider some alternatives to something with that
much sugar alcohol in it. While the only adverse effects are
going to be that gas, that bloating, that diarrhea – some of
the things that you may want to consider would be going for
a higher fiber bar to control appetite and control carb intake
as opposed to a high sugar alcohol bar. We just talked about
the agave syrup, but if you’re using these pre or post workout
anyways, look into the Bumble Bar or the CocoChia bar. The
other thing you could look into is a powder instead of a bar.
That tends to be a really good choice as well. Look into the
Mt. Capra Organic Whey Protein or Double Bonded Protein.
That’s actually what I use every single day. Also look into the
Living Protein by Living Fuel. Just leave me a comment or
shoot me an email if you have questions about those.
Chantelle asks: I am trying out for the SERE specialist position in the Air
Force. This is one of their toughest jobs. SERE stands for
Survival Evasion Resistance and Escape. In order to get into
SERE tech school, you need to be able to pass a physical
aptitude stamina test in which all the exercises are
performed back to back. The order is 200 meter swim, 1 ½
mile run, calisthenics, minimum of six chin-ups within one
minute, 50 situps within three minutes, 42 pushups within
three minutes and be able to carry a 65 pound rucksack four
miles in one hour. How do I work up to this in eight weeks?
Can you go from five pushups to 60 in eight weeks and 0
chin-ups to six?
Ben answers: Yeah, let me give you a few tips Chantelle. Basically, I have
trained some people for the PAST, and a few of the things
that you’re going to want to do is first of all understand the
importance of eccentric muscle activation. This is something
that a lot of athletes use when they’re preparing for an event
and the idea is that you can get a lot faster results from
eccentric or negative type of exercise. So what that means is
that rather than when you’re focusing on doing more
pushups, just doing pushups, you instead focus on lowering
yourself in the lowering phase of the pushup using cheating
or the rest of your body to get yourself back up in the original
position and then lowering yourself again. So for example,
what that would look like is you would start off with the five
pushups that you can do right now but then you would keep
going and while you may not be able to push yourself up
from the ground, you can focus on lowering yourself down
very slowly to the ground. It’s a lot easier to slow the body
against gravity than it is to push the body up against gravity.
But the idea is that the muscle still adapts and responds. So
that’s one little trick that you can use, is you basically do as
many reps as you can to failure of a regular pushup and then
you do those negative pushups where you’re lowering
yourself slowly and then just cheating to get back up until
you get to failure and you can’t lower yourself slowly
anymore either. So that’s one example of something you can
do. You can do the same thing with chin-ups as well. You
cheat to get yourself up to the top of the bar and then you
lower yourself very slowly and then you jump or swing or do
whatever you need to do, cheat to get to the top of the bar
again and lower yourself very slowly. By doing that, you can
systematically allow your body to actually get much stronger
at the pushups and the chin-ups. You could absolutely go
from five pushups to 60 in eight weeks. Generally for any of
these types of exercises, if you’re going to go to fatigue using
negative reps give yourself about 48 hours between workouts.
So you would for example on Monday, Wednesday and
Friday work on your pushups, work on your chin-ups, work
on your setups and then on your Tuesday, your Thursday
and your Saturday work on your swim and your run and your
rucksack carry. So there’s obviously quite a bit of
programming that can go into writing out an actual program
for this that we don’t have time to go into today, but the idea
is that those eccentrics could work very well. For the 1 ½
mile run, definitely don’t make the mistake of going out and
just focusing on running 1 ½ miles a few days a week and
trying to get faster. Use intervals. What that means is you
can for example do eight repeats of a quarter mile run. Of a
0.25 mile run. Where you’re running at your sub 11:30 pace
over and over and then giving yourself a 1:1 work to rest ratio
or a 2:1 work to rest ratio eventually focusing on the fact that
you’re going to be able to string together all those 0.25 mile
repeats into a 1.5 mile run which you might only practice the
full 1.5 miles four or five times before your actual event. 200
meter swim, same thing. Focus on doing 25 or 50 meter
intervals to get yourself up to the point where you can string
together all those intervals and do your full 200 meters. And
then finally for the rucksack, carrying a rucksack four miles
in one hour, you could for example do 10 minute intervals
with the rucksack or 15 minute intervals with the rucksack
and basically intervals are the way that everybody from
Ironman triathletes train all the way down to people getting
ready to race the 800 meter, whereas the 800 meter athlete
might be doing 50 to 100 sprints, the Ironman athlete might
be doing 10 to 20 mile bike intervals but it all returns to that
concept of intervals. So great question. Use intervals and use
eccentric negative training.
Finally, we’re going to move on to a comment from listener
Brett.
Brett says: Hey Ben, this is Brett Delson from Ceasar City, Utah. I’m one
of your CEO Dominator or the Triathlon Dominator athletes.
I just wanted to leave you a message about how my tune up
race – my half Iron tune up race went. It was fantastic. The
pacing that you prescribed was just absolutely spot on. I
stuck right to the nutrition plan, about 350 calories an hour
on the bike and then a gel every half an hour on the run and
my bike time was a little slow. I’m not really good on the
downhills but I ended up PR-ing on my half Ironman
distance and the last time I ran my half Ironman time was
about 2:30 and this time I finished about 2:30, 2:45. This
time I did about an hour and 57 minutes coming off the bike.
So 45 minute PR, can’t argue man. Awesome stuff. Great
material. I was a little skeptical at first about how the volume
was going to match up against my friends who are training
for the same race, but man I just owned it, it was awesome.
So anyway, just wanted to give you a shoutout. Awesome
stuff man. I’m looking forward to my Ironman. It comes up
in about a month. I’ll let you know how that race goes.
Thanks buddy, take care.
Ben: Brett, thanks for the positive feedback and definitely keep in
touch about your results with the Triathlon Dominator. I’m
getting a lot of word for people – because remember, that
Triathlon Dominator package just came out last year – and
now people are starting to hit their race seasons. They’ve
been using it for the past few months. It’s going to be great to
see the results that are happening. So if you want to check
that out for yourself, go to www.triathlondominator.com and
remember if you have a question, a comment, feedback,
whatever call toll free to 8772099439. Email me
[email protected] or Skype to Pacific Fit. And
now we’re going to move on to our interview with 400 mile
man Jon Berghoff.
Ben: Hey podcast listeners, this is Ben Greenfield and as promised
I have got an endurance athlete on the call today. And this
guy is not a conventional athlete. The type of training that he
does is basically just a fraction of what he actually goes out
and performs when he does some of the events that he does
and really he’s not an ultra-endurance athlete by trade, he
runs a sales training company but all the same type of mental
strategies that he’s developed through ultra-endurance
training are the same type of strategies that he uses to help
people in what’s called Peak Performance Sales Training.
He’s got tons of great mental skills and strategies that are
going to help you whether you’re doing an Ironman triathlon,
whether you’re just trying to get motivated to exercise a little
bit, maybe shed a few pounds. But his name’s Jon Berghoff
and as a matter of fact he has done a 400 mile run and we’re
going to talk about that a little bit today. But first of all, Jon,
thanks for coming on the call.
Jon Berghoff: Yeah, it’s my pleasure Ben. I’m excited to be here.
Ben: Alright. Well let’s jump straight into things. How did you get
into ultra-endurance Jon?
Jon Berghoff: Yeah, well I first – I’m glad you clarified I’m not really a
traditional athlete. I’m a big fan of all sorts of different sports
and I played sports as a kid. I wasn’t a runner. I didn’t run in
high school or in college but the short answer, Ben, of how I
got into these ultra-marathons is it was actually for a charity.
A buddy of mine started an organization called the Front
Row Foundation and then the way that he launched his
charity was by running 52 miles and it’s a funny story
because he didn’t train for it all and so of course a couple of
years later to support him and the Front Row, I thought hey
that sounds like a cool idea to try and run 52 miles. So that
was maybe four years ago. That year I ran the 52 miler and
when I finished I was still alive and I thought hey wait a
minute, I could actually do a little bit of preparing and
probably feel a lot better than I did after that first one. And
that was how it all started and I’ve only run five or six ultra-
marathons, Ben. But I’ve run three other 50 milers. Two
years ago I did my first 100 miler. And that was the Old
Dominion, out here in Virginia. On a hot day. That was a
tough one. And then last year, I ran this – we call it the 400
mile run – I ran 332 miles in about eight days. So that’s the
extent of my experience there.
Ben: Wow, so we got people listening Jon and they’re training two
years to go out and run 26.2 miles in a marathon or in an
Ironman. How did you actually go out and do 52 miles
without really training? As a matter of fact, you’ve done
multiple 52 mile runs. You’ve done 100 mile runs. You’ve
done this 332 mile run and you’ve used that same kind of
minimal training strategy for all of them?
Jon Berghoff: Yeah, well first thing I should come out and say Ben is I’m a
fan of your podcast and I have been listening to you for a
little while now and I recognize that many of you listeners –
my guess is they’re – I don’t know how to say it. They’re a lot
more knowledgeable than I am. They’ve got a better training
technique and that’s the right way to go about it. And I don’t
want to jump on your program here and tell everybody that I
believe the smartest way to approach an event is by not
training. I’ve got a good foundation in that I’ve always played
sports as a kid growing up. I’m only 150 pounds. I’m 5’9. So
it’s not like I’ve got a lot of weight that I’m moving and I
don’t have any major health problems. I had a lot of knee
problems as a kid. But my approach to these runs when I
first started was it wasn’t to accomplish them in any period
of time. It was just to get the distance in. So the only tool that
I had without being physically trained at the level that I
probably should have been was my mind. And I know that
can almost sound corny or cheesy but I’m guessing your
audience – you’ve got listeners here who… they understand
that completing whether it’s an Ironman or a marathon, even
a half marathon for the first time – it’s physical and mental.
So a lot of what I did for myself was using my mind and my
own psychology to get myself through some of these crazy
events combined with some training and some yoga. And I
eat really healthy. So I got to say that I am focused on my
nutrition a lot.
Ben: Gotcha. So when you talk about the mental training as being
one of the things that really helped you get you through these
ultra-endurance events that maybe you didn’t do a formal
training protocol for – what type of mental training
strategies did you actually utilize while you were out there?
Jon Berghoff: Yeah, well you mentioned something a minute ago when you
were introducing me, Ben, that I run a sales training
company – Global Empowerment. And we train
organizations and companies around the world at this point.
We’ve worked with tens of thousands of sales people and
entrepreneurs and a lot of what we teach them in my
business has to do with how to adjust their psychology so
they have what I could call a winning psychology. Because if
any of you listeners are either in sales or they’re an
entrepreneur, they run a business and they fully understand
that when you run a business you deal with a lot of rejection
and whether it’s someone rejecting your ideas or your
product or your service – and so you have to be mentally fit
to deal with that and to deal with the challenges that face
someone in that role. So when you asked me, hey what are
the strategies? It probably helps that your listeners have that
context and understand that that’s where it comes from.
Working with sales people. And when I ran that first ran, I’ll
tell you I ran it and I realized right from the beginning that
oh my gosh, so much of what I’ve been teaching my clients is
so true in this totally different arena but it applies so much –
the importance of managing our mindset. So that’s where it
came from if that helps to paint a picture of the background.
Ben: Right. What exactly when you talk about managing the
mindset during a run… let’s say you’re out there and you’re
at mile 30 or 35 and you’re really feeling tired or fatigued or
exhausted. Give me an example of what type of mental
strategy that you use that maybe our listeners could use in a
situation like that?
Jon Berghoff: Yeah. Well, you know your listeners might find this to be
interesting or maybe something that they’ve heard from you
or other training regiments. But for me, Ben, my training
mentally begins long before the run. And again I’ll paint a
picture for your listeners. Last year, I trained for – I did this
run where I ran about 40 miles a day for eight and a half
days straight. And we can get into what that was about or
why we did that, but I’ll tell you that leading up to that. I had
nine weeks in a row where I was traveling all over the
country speaking to organizations for my sales training
business. So I was training at hotel gyms which was a
nightmare a lot of the time. Sometimes just figuring out how
to work out just standing at the corner of an airport, just odd
situations. So a lot of my training had to be mental and one
key component of that, Ben, was visualization. I’ve done a lot
of work with my clients and now also in my running to
visualize what I wanted to see happen. We could get into the
science of why I think that’s so powerful but at the end of the
day, the more frequently and with the more intensity and the
more precision we envision ourselves accomplishing
something, whether it’s in a business or in running, I believe
it programs ourselves to overcome the inevitable challenges
that come up.
Ben: Now, when you say visualization, are you visualizing your
running form? Are you visualizing success at the finish of the
run? What type of visualization strategies do you use, Jon?
Jon Berghoff: That’s a great question. And I don’t know if I’m put a name
or a label to it, but I can just describe it… like right now, I’m
going to be running another 100 miler in a few months here,
and again, I’m not able to fit in a normal training regimen so
an example of my visualization, Ben, is when I go out on a
four mile run right now, which anyone else training for the
same race is probably running 20 miles or whatever they
might be doing – I envision while I’m running – I actually
envision like a movie playing out in my head that I’m actually
running 20, 30, 40 miles on that four mile run. And as I’m
watching that movie play out in my head, I actually practice
seeing myself go through all of the ups and downs that a lot
of your listeners can relate to. And what I found is that by
actually mentally rehearsing how I’m going to respond to
that moment when I got blisters, my knees are giving in, my
muscles are giving in, my lungs are giving in – that when I
rehearse that mentally and then I get to that moment, as
surprising as that could sound to some people, it’s a great
way to be prepared. Because as you know and many of your
listeners know, with more experience than I have, that that
could be the difference between finishing a race and not – is
being mentally ready for those moments when you want to
give in. To me, that’s my strength. It’s not all the physical
training that I probably should be doing.
Ben: Yeah, I think it’s a huge missed component in a lot of
people’s training protocols. Not realizing that it goes beyond
just hammering and hitting each training session. You
actually have to have your mind ready. Especially when we’re
talking about ultra-endurance events. The types of things
that you’ve done, especially the real long run that you did
that we’ll talk about here in a second. But just getting the
mind ready because – I don’t know if you’ve heard of
something called central fatigue before, Jon – are you
familiar with that at all?
Jon Berghoff: I think I’ve heard the topic discussed, yeah.
Ben: Yeah, basically the idea that the body will go just about as far
as your mind believes that you’re capable of, and then at that
point you simply lose it, your body quits. And so if you can
convince your mind or overpower your nervous system to
believe that you actually can keep going than a lot of times
your central fatigue takes a little bit longer to kick in.
Jon Berghoff: Yeah, can I make a comment about that Ben?
Ben: Yeah absolutely.
Jon Berghoff: Last year, for example, while I was – I mean I say while I was
training for the 400 mile run – I wasn’t really training, but
you just made a great point. The word is “believe” and one of
the things that I did was I made sure that everything that I
exposed myself to in terms of mental information was
supporting the belief that I could run 40 miles a day for eight
and a half consecutive days and so for example, I remember I
had the DVD with me, The Running Man. The story of – oh
god I’m losing his name – David Orton, is that his name? He
ran 40 plus miles a day for 65 days along the Pacific Coast
rim or whatever it’s called. And then I read the book Born to
Run multiple times where you hear about the Tarahumara,
these native Indians who run out of necessity 30, 40 miles a
day. So I was exposing myself to resources and information
that supported the belief that it was possible. I was very
quick to ignore the people and the doctors in my life that said
I shouldn’t be trying to do what I’m doing. So the word you
used, “believe” I think is just so important. I’m a huge
testament to that overcoming lack of physical training, that’s
for sure.
Ben: Yeah, well that kind of leads into the question I wanted to
ask you Jon. What exactly made you want to do this 400 mile
run, which I believe was from DC to Cleveland? Is that the
distance that you did?
Jon Berghoff: That’s right. Yup.
Ben: Okay, what was your impetus for choosing to do that?
Jon Berghoff: Yeah, well my family kept saying why would you run to
Cleveland? We don’t even want to fly into Cleveland. Well,
you know there are two reasons. Number one, it was for my
own gain in terms of my business. It helps to explain part of
the situation here, there’s an organization called
Entrepreneurs Organization. It’s also referred to as EO. And
EO has 7000 members around the world. They’re all
business owners that have successful growing businesses and
Ben they hire speakers to come in and talk to their
entrepreneurs and they typically bring in people who are
really well established, and at the time I wasn’t as well
established as a professional speaker – many of their other
speakers – and so when I pitched myself to them, I said hey
I’m going to run a seminar on Peak Performance Leadership,
which I’d been doing that for years but I told them… I said to
give you kind of a cool angle, what I’m going to do is I’m
going to run to the event. So what we haven’t told your
listeners yet is that I actually ran the 332 miles and then the
day after I got there, I then ran a seminar for 150 or so
entrepreneurs and we got to do it at Quick and Loans Arena
which was kind of cool, because once they heard I was going
to try this, they wanted to set it up at a cool venue. So that
was one part of the purpose, Ben. And another part was I
wanted to continue to raise awareness for the Front Row
Foundation and the same cause I mentioned earlier. So that’s
kind of how that came together.
Ben: And in terms of your preparation for that Jon, was there
anything special that you did – once you decided you were
going to run from DC to Cleveland – how was that? What do
you think was more challenging? The actual training leading
up to it or the event itself?
Jon Berghoff: Yeah, that’s a great question. The training leading up to it
was a different type of experience than the actual event. We’ll
talk about the training leading up to it for a minute. As I
mentioned earlier, my time was very limited. So – and I
don’t want to paint this picture that I’m this guy that just
woke up and started running. That’s not true. I did put in
probably about an average of an hour a day. I’m trying to
average it. There were days I didn’t train and there were days
I got two to three runs in. But my average wasn’t more than
your average Joe who likes to work out a lot. So the question
is how did I get physically prepared enough to fall apart?
Because I had to have something going on and part of it Ben
was making sure that a lot of my exercise was – and again
I’m not an expert on this so I might use terms that make no
sense but functional full body training where I’m combining
high intensity cardio and anaerobic at the same time, where
I’m trying to be really efficient. Most of my runs, my goal
would be to find a hill and I would just go sprint up the hill
for 30 minutes and for my body, I found that the results and
the benefits I would get from spring up a hill for 30 minutes
were better than when I’d go out on a two hour run.
Sometimes at least. So trying to learn to be efficient and how
to push myself to get the most out of the shortest period of
time, and I definitely did a lot of yoga. A combination of
bikram, power yoga and I found that that helped me to stay
healthy which was key. Staying flexible and aligned and
always focusing on the posture and my form. I’m a big
believer, Ben, that with the right form and the right posture
and some quality breathing that anybody can surprise
themselves in terms of how far they could go before they get
injured.
Ben: Interesting. So it’s basically a combination of the mental
training with some of these strategies, some of that time
management, and then the functional training combined
with the yoga.
Jon Berghoff: Yeah, that’s exactly right. It has to be noted that I am
nutritionally pretty intense. I’m passionate about eating
healthy. So I was staying healthy in terms of the food I put
into my body as well.
Ben: Were you following a special diet like vegan or
Mediterranean or anything like that?
Jon Berghoff: No. I mean I focused on trying to eat what I considered to be
a balanced diet. I tried to consume a lot of dark green, leafy
vegetables. I’ve got a VitaMix that I passionately use multiple
times a day where – I learned how to get a lot of healthy
quick meals that maybe didn’t always taste great but whether
it was just putting some water and some vegetables in a
blender and grounding it up with some nuts and then
throughout the day just munching on some seeds and some
nuts and some fruit, and I’d eat a lot of lean meat – fish – as
well. But it wasn’t one particular type of diet. Like everything
else I do, at least with running, it’s very intuitive for me. I
don’t know that I’m always making the best decisions but I
try and (inaudible).
Ben: Interesting. So in terms of the run, how did you break it up?
How many miles did you run each day?
Jon Berghoff: Well the way we broke it up is – the original goal was to
cover 400 miles in a period of nine days. And going into that
Ben, I was also well aware that I had no idea what was going
to end up happening. Now part of the challenge – although I
guess I could say this was part of my strategy for success – is
leading up to the run, I publicly pronounced to thousands of
people literally that I was going to do this run. I call that
leveraging your integrity. You tell enough people you’re
going to do something and you’re afraid not to do it. And for
me as a professional trainer, all I did was – it just became
part of the story that I was telling that summer, so I told
literally like five or six thousand people that I was going to be
doing this run. And so it was a very emotional experience,
Ben, because I knew I had a plan which was to cover
approximately 40 to 50 miles a day but at the same time, I
knew that I was going to be dealing with injuries and I knew
that it was just going to be a totally intense mental battle and
that battle, Ben, began on the second day when – the first
day we got about 40 miles in. The run – just to paint a
picture – we began at the steps of the Capitol building
because the run was meant to be symbolic. We actually called
it the Recession Rejection Run because at the end I was
speaking to entrepreneurs right? So we started at the steps of
the Capitol and because I’m a huge fan of nature and I just
believe there’s beauty in spending time in nature and there’s
a great connection that I can have there, I set it up so that the
entire run was along a trail. So I ran – the first half of the run
was along the C&O Canal. It’s a historic canal that follows
first the Potomac river, then it connects with what’s known
as the Alleghany Passage, where you cross over the Eastern
Continental Divide. It’s technically downhill from there but
it’s still through mountains and trails up to Pittsburgh. So
the point is it was along trails and I had a crew of seven
people. We also had a professional film crew, and Ben I’ll tell
you what I overlooked and what I didn’t plan for was the
challenge of not only having to keep myself moving but I was
also the leader of a crew of seven. And that was very difficult
because these trails were not all accessible. So I’m telling you
all this because you asked what was your plan? Well we
realized at day one that our plan was going out the door
because it was so difficult to stay in communication with my
crew, because they needed to keep me hydrated and keep me
fueled and with nutrition. We bought a massage therapist
with us. I think that was huge. I don’t know what you call it –
divine intervention or irony – that I met this guy three days
before the run started, because I had an injury right before
the run, someone recommended him. I’m sitting in his office
telling him what I’m about to do and he says “You’re nuts.” I
know, you want to come with me? And he said, “Yeah, let’s
do it.” And he ended up becoming a great friend and I don’t
think I would have made it past the second day without him.
But just on the second day, Ben, I had an incredible pain in
my knee and I had to stop 30 miles into it. I thought I could
have been done that night. I didn’t know how I’d feel when I
woke up so the whole thing became a mental battle right
from the beginning. It was a heck of a journey.
Ben: Wow. So you had that knee pain and did you run into other
things along the way in addition to that?
Jon Berghoff: Yeah. I’m not real proud to say this Ben but I went into that
run not physically where I needed to be, where I really
wanted to be. And I don’t talk about how I wasn’t physically
trained because I think that’s something to brag about, it’s
just kind of the nature of how I showed up to this event and
how my life was structured so that I could only get so far. So
what ended up happening, Ben, is I was dealing with a lot of
injuries from about mile 71 until mile 332 and what I started
to realize though was that many of these injuries, I could still
push through them and I tried to be very careful about
listening to my body and if something was hurting I would
pay attention and not just stop because I had pain, but I
would pay attention to “Is the pain getting worse? Is it still
getting worse? Okay, where it’s at right now, can I manage
this?”And so the run became a constant process of almost
redefining pain and pleasure. As sick as that might sound.
And taking that pain and asking myself could I keep dealing
with this if this doesn’t get worse. It was very surprising Ben,
that a lot of times the pain would get really bad but I could go
20 miles and it wouldn’t get worse. And of course the way the
body works, it would surprise you that the pain would move
to different parts of the body. Because even though I was
trying my heart out to have perfect form and to breathe
deeply and all that stuff, my body would still compensate so I
would wake up every day with new pains in new spots. And
by about the third day, in my right foot I had bones that
might have been broken. I had shin splints that our doc with
us – he was convinced were stress fractures by about the fifth
day – and someone might hear this thinking “Why would
you keep going?” And for me it was I had a cause and my
cause was that this was a journey of self-discovery, Ben. And
also for the Front Row Foundation which we didn’t talk
about this earlier when you asked but I believe that for many
folks getting through a super endurance event – the
difference between succeeding and failing is what’s your
reason? What’s your cause behind it? For me, the process of
learning about myself and what humans are capable of was –
that was part of my own inspiration if that makes sense. The
pain kept going, it didn’t go away. We just had to keep
managing it.
Ben: Wow. So in terms of advice Jon that you could give to the
listeners as far as how to achieve something that they want,
their own personal Mt. Everest – you talked a little bit about
the mental training, but do you have other tips or other
pieces of advice that you could give to people who right now
are facing something that seems pretty formidable?
Jon Berghoff: Yeah, well I’m sure everybody has picked up by now that Ben
is the one to be listening to for physical training advice, not
me. So what I will say, Ben, is in my experience, what could
help anybody is to make sure they get clear on why they’re
doing what they’re doing. I know that someone might say
well I want to complete an Ironman because it’s cool or
because want to. But I question that and what I would
challenge your listeners to ask themselves is “Why? What’s
the deeper purpose?” There’s got to be a meaning to it, and
what I found Ben is that a lot of the traditional training –
because I do connect with and speak with now to a lot of
different endurance athletes just because I’m so passionate
about it. It’s a world I’m interested in, and I find that a lot of
the traditional training focuses so much on the structure. It’s
almost like it gives people a map. Here’s what you do to…
follow this map and you’ll be prepared, but anybody who’s
completed an Ironman or any type of ultra event has figured
out really quickly that a map is only one part of an equation.
So when you ask me for any tips, I would say that when you
answer that question of “why,” when you get clear on the
cause or the purpose or the mission, that’s the key. It’s great
to have a map but we all know as soon as the run starts – as
soon as the race starts, everything goes out the window. And
what matters at that moment – and I have a friend who just
got back K2 a couple of years ago, he was actually with me on
the run because I wanted to have good people around me,
right? That’s important. One of the things he shared with me
before this run was he said, “Look, you’re going to do
everything you can to train, but you got to make sure that
you don’t forget your purpose.” Sometimes, Ben I think
people get too caught up in “Hey, is that my best time ever?”
That’s great and that’s important, and that might be valuable.
But it’s so important to have clarity in what’s the bigger
reason why I’m doing this. And I can’t tell your listeners
what that should be for them. It might be religiously based, it
might be a cause or a charity that they’re wanting to raise
awareness for. It might be that they want to set an example
for their kids or they want to set an example for the
community or they want to learn more about themselves. I
don’t know what it is, but that would be one tip I’d give, is get
connected to a cause. And the other thing I would say Ben is
make a decision about being committed and not just
interested. I think there’s a difference between committing to
accomplishing something and just being interested. And
sometimes we try and get ourselves committed by saying
we’re going to do something or making a decision, but to me
commitment is a way of living. It’s not “Hey I signed up for
the race, so I’m in.” All these runs that I’ve done, I make a
commitment that no matter how I show up to that event, I’m
going to complete it. The 400 mile run – it was kind of I ran
out of time. But when I did my first 100 miler last year, I
showed up. It was 100 degrees plus the whole day. Less than
half the people who started didn’t finish and my deal was I’m
going to finish. I’m going to be committed because that’s
what I’m about and that even ties back into my cause. I want
to learn about human potential and your listeners may not
care about that as much but getting that cause and getting
that commitment, to me I think is so important, aside from
everything they should be doing physically.
Ben: Yeah, I completely agree with you. I think it’s true for
everything in life from knowing why you’re going to do a
triathlon and having the commitment to that to knowing why
you want to spend more time with your kids and having
more commitment to that. I think the two things that you
just hit on are two of the most important things that people
can do from a mental perspective when it comes to achieving
something. So spot on, man. Well, we are getting towards the
end of our call but I wanted to ask you in terms of resources,
books, Web sites, anything else that you might want to point
people towards that have helped you in your journey and in
your ultra-endurance. Do you have any recommendations?
Jon Berghoff: You’ll be disappointed. I have so few recommendations
because I’m so untraditional, right? You heard me mention
the Born to Run, which I’m a huge fan of that book. I do a lot
of training wearing Vibram Five Finger shoes. I go running
on trails and I always wear my Vibram Five Finger shoes. I
feel that that helps my balance, and nutritionally I’ll give a
shout out to Hammer Nutrition. I have no affiliation with
them but I use all of their products and their fuel for my
trainings and my runs. I would encourage anybody who’d
like – actually here’s two Web sites of interest I’d love to
promote. One is just go to www.400milerun.com and you
can watch a video blog that we filmed during the run. There’s
like 20 different videos that were filmed during the run. If
any of you want to go check that out and feel free to contact
me through the site if you have any questions and of course
because I’ve mentioned it, you’re welcome to visit
www.thefrontrowfoundation.com. It’s a cause that I’ve been
supporting that has kept me fired up.
Ben: Awesome. Well Jon, thanks for coming on the call and
sharing your experience.
Jon Berghoff: You’re welcome Ben, it’s been a pleasure, I appreciate it.
For personal nutrition, fitness or triathlon consulting, supplements, books or DVD’s
from Ben Greenfield, please visit Pacific Elite Fitness at
http://www.pacificfit.net