Shows
Luke Humphrey RunningUnlocking Marathon Success: Insights from Recent Research on Performance CharacteristicsIntroduction:In the world of marathon running, performance can often feel elusive. However, recent research sheds light on the training habits of high-performing marathoners, offering insights that could help runners of all levels enhance their performance. This blog post will explore key findings from a study of Boston Marathon participants, providing actionable strategies for runners aiming to improve their race times.
Main Content:Section 1: Overview of the StudyThe study analyzed the performance characteristics of 917 participants from the Boston Marathon, an event known for its competitive field. With a balanced distribution of 45% males and 55% females, these runners averaged nine years of...
2025-12-0420 minLuke Humphrey RunningUnlocking Your Running Potential: The Importance of Building Volume WiselyIntroduction: In the world of running, it’s easy to assume that increasing mileage is the key to improving performance. However, as Luke Humphrey discusses in a recent episode of the Luke Humphrey Running Podcast, there’s more to the story than just logging more miles. This blog post explores the nuances of increasing running volume, emphasizing the importance of a solid foundation before taking the leap.
Section 1: Understanding Volume in RunningLuke begins by addressing a common misconception among runners: that simply running more miles will lead to better performance. He shares the story of a runner who made a sign...
2025-11-2429 min
A Lamp for TodayLight from the Old Testament Upon the Nativity 1: According to LukeWe begin our series on the stories of the Nativity and their connection to the Old Testament by considering Luke 1:1-8 in the light of Luke 24, 2 Peter 1:19, Amos 9:11, Gen 18, 1 Sam/1 Kingdoms 1, Exodus 37, and 2 Chr. 26:18. Luke signals in his opening verses the deep continuity between the story of Israel and the story of Jesus, both in revealing his intent as an author, and in echoing parts of the Old Testament.
2025-11-1400 minA Lamp for TodayLight from the Old Testament Upon the Nativity 1: According to LukeWe begin our series on the stories of the Nativity and their connection to the Old Testament by considering Luke 1:1-8 in the light of Luke 24, 2 Peter 1:19, Amos 9:11, Gen 18, 1 Sam/1 Kingdoms 1, Exodus 37, and 2 Chr. 26:18. Luke signals in his opening verses the deep continuity between the story of Israel and the story of Jesus, both in revealing his intent as an author, and in echoing parts of the Old Testament.
2025-11-1400 minLuke Humphrey RunningMastering Marathon Training: Key PrinciplesSummary
In this conversation, Luke discusses the essential components of successful marathon training, emphasizing the importance of endurance, stamina, consistency, understanding fatigue, and maintaining a healthy relationship with nutrition. He outlines how to build endurance and stamina, the significance of consistent training, and the need to differentiate between general fatigue and overtraining. Additionally, he highlights the importance of proper fueling for performance, encouraging runners to view food as a source of energy rather than a restriction.
Takeaways
Endurance is the ability to cover a distance without regard to pace.
Focus on building volume before intensity in training.
Stamina is crucial...
2025-11-0312 minLuke Humphrey RunningPodcast: Unlocking Your Marathon Potential: Strategies for Spring SuccessSummary
In this episode of the Luke Humphrey Running Podcast, Luke discusses the transition from fall marathon training to preparing for spring marathons. He emphasizes the importance of maintaining training consistency during the off-season and provides insights into effective training strategies, including volume building and speed work. Luke outlines two scenarios for runners looking to improve their marathon times and offers practical advice for winter training considerations.
Takeaways
-Fall marathons are ending, and spring training begins in January.-Focus on maintaining training consistency during the off-season.-Consider joining a training group for structured support.-Volume is crucial for improving marathon...
2025-10-2715 minLuke Humphrey RunningLHR Podcast: Approaching the Hansons Marathon Method Beginning Marathon Plan.Transcript:
Hey guys, this is Luke Humphrey. Welcome back to the Luke Humphrey running podcast. I appreciate all the great feedback from the last one. Yes, the audio is much better, right? And so I think that will be a much better listening experience. And a lot of you reconfirmed what I was kind of aware of. A lot of you listen to the podcast while you're running or doing whatever. It's nice to have that instead of just a YouTube video, which I would tend to agree with.
In today's episode, I'd like to discuss the prerequisites for the...
2025-10-2020 min
Luke Humphrey RunningLHR Podcast: Addressing Hansons Marathon Method MythsTranscript:Hey everyone, welcome back to the LHR podcast. It's been a while. We've been revamping a lot of stuff behind the scenes on our website and things like that. fortunately the podcast took a little bit of a backseat, but I think we're back now. I think we're going to be in a position where we can do things much more regularly. when I was going back and looking at some stuff, you know, we got some pretty old, it's a pretty old content that probably needs to be updated. So,
Be on lookout for that, just some new...
2025-10-1322 min
The Stephanie Humphrey PodcastS5 E9: Let's Talk About It! Bible Study w/Deacon Gregory Humphrey Intro*Guest host: Unable to voice record. Full Video link below.Join Deacon Humphrey as he delivers a powerful teaching on the topic Lost and Found. Deacon Humphrey takes us through the parables about the lost sheep, the lost coin and the lost son. Read Luke 15 and follow along with Deacon Humphrey to be encouraged in what is lost can truly be found, including you!Full video at The Stephanie Humphrey Channel: www.youtube.com/live/WMGq_jJ2SFk?si=5kXgs4V4q-VRBGWe
2025-03-0701 minLuke Humphrey RunningBecoming a better pacerEvery coach I had, from high school to professional was a stickler for pace. That’s not to say that we weren’t monitoring other variables, but the pace was what we focused on. It’s safe to say that over the years, I became pretty good at judging effort and correlating that closely to paces. To say it’s a skill is an understatement, and from the feedback I get from athletes, is that it’s not a skill that can be learned quickly enough. So, hopefully, we can get you on the right path if you find yourself struggling...
2023-05-3037 minThe Stephanie Humphrey PodcastS3 Ep11: Sip n' Say w/Stephanie: Stephanie Talking, Irvo Otieno, FL HB 999, Kid Preacher/Luke Tillman, Woman
In tonight's episode, Stephanie talks a bit about fulfilling your dreams and destiny!
Irvo Otieno was a young man and rapper who was in Central State Hospital in Dinwiddie County. He passed away on March 6. Stephanie recounts what she saw on the video and shares a bit of news about Mr. Otieno.
Florida HB999 has some interesting features in it that may affect black sororities and fraternities, majors and minors and non-credential courses as it relates to what Florida is classifying as Critical Theory. You should read it for yourself!
I watched an Instagram video of Kid Preacher Luke...
2023-03-241h 38Luke Humphrey RunningPractical usage of HR metricshttps://open.spotify.com/episode/6teN9wjIT3MR9NH8jt4gAQ?si=25ZqS0rQSjiKXvicPCj-5w
If you have followed my writing for any length, you will know that you won’t find me prescribing workouts by heart rate any time soon. That’s not to say that I don’t think that using heart rate has no value. I just don’t think that heart rate is the best indicator of intensity guide for workouts. I just feel like there are a lot of factors that go into heart rate and as Jim Vance wrote in his book, Run with Power, he...
2022-04-2933 min
Fix My RunningHansons Marathon Method | with Luke Humphrey, Running CoachPlanning on doing a marathon this year?
Hansons Marathon Method tosses out mega-long runs and high-mileage weekends—two old-fashioned running traditions that often injure and discourage runners. Runners using the Hansons method will gradually build-up to the moderate-high mileage required for marathon success, spreading those miles more sensibly throughout the week. Running easy days mixed with precisely paced speed, strength, and tempo workouts, runners will steel their bodies and minds to run the hardest final miles of the marathon—and finish strong.
Luke Humphrey, Running Coach and the Author of Hansons Marathon Method joins me on t...
2022-03-1943 min
SteadFast Running39. Coach Mike Morgan; Luke Humphrey Running; The Hansons Method & MoreMike is a coach for Luke Humphrey Running and an original member of the Hansons Distance Project. His personal best in the marathon is 2:14:22. He is also the Disney World Half Marathon course record holder (1:05:26). In this episode we traced through his running career and touched on his coaching/training philosophy. ————————————————————————- Support my work on Patreon and receive bonus podcast content: https://www.patreon.com/steadf... —————————————————————————— Subscribe to my free newsletter:www.steadfastrunning.weebly.co... —————————————————————————— To connect with Mike: Website: www.lukehumphreyrunning.com Twitter: @mikemorgan Email: mike@lukehumphreyrunning.com To connect with me: Instagram: @steadfast_running Twitter: @coachmederos Email: run12795@gma
2022-03-091h 15Luke Humphrey RunningBeing Consistent: A personal experienceConsistency is king/queen when it comes to development. What do you think is more important. A) doing two really good workouts over a 30 day period, but having to miss 5 days of running anything of significance after each one. Or B) string 30 days together of moderate training without interruption? You probably said B, but do you know why?
Below is a graph of the typical response to an SOS type workout. You complete the workout and experience immediate fatigue that is noticeable. Gradually, over the next couple of days, your body recovers to get you back to that baseline fitness l...
2022-03-0812 minLuke Humphrey RunningEasy Paces and the 4+ Hour MarathonerThere’s the old adage, “easy days easy, hard days hard” and we see that is the case with the majority of the elite to competitive based runners. When you look at their training, this completely makes sense. Their marathon pace is anywhere from 4:45-5:20/mile at that level. So, it’s not a hard leap to assume that anything close to that on a daily basis is sustainable. The question is though, does that hold true if your marathon pace is 10:00/mile? What about 9:00? Does it make sense to slow down to 11-12:00 minutes/mile?
My intuition says that it might...
2022-02-2415 minLuke Humphrey RunningInfrared SaunasA few weeks ago, someone in our Facebook group brought up the idea of using an infrared sauna for recovery. I hadn’t thought much about it, and you really see more about things like cryo for recovery and tissue repair. These two things are definitely different ends of the spectrum. Then, as I saw that, I began to notice that a lot of recovery places and gyms were now offering up the sauna as a perk for being in their memberships. So, as curiosity got the better of me, I started looking into it more.
Today, I just want to...
2021-12-0318 min
Informed ConsentThe Rittenhouse Trial and Media Lies (featuring Luke Humphrey and Matt Stabley)The media has proved YET AGAIN how motive driven they are and how factual evidence is no longer important in their journalism.Kyle Rittenhouse, a young man found not-guilty on 5 different charges, was made out to be a "white supremacist," a MAGA loving, anti-BLM, blue lives matter supporting poster child. If you watched the trial, or even spent 20 minutes learning the facts of this case, you would know that is far from the truth. Sadly our media and even our own President do not seem to care about the truth anymore.I am excited to be...
2021-12-0141 minInformed ConsentThe Government is NOT your friend (featuring Luke Humphrey)The basis for everything that we do in America is based on trust of the government. But WHY? What if I told you there are many experiments the government has done on its people (much without consent)? Would you trust the government then? You don’t have to dig very deep or go very far back into our nations history to uncover numerous cases in which the government deliberately conducted secret experiments on its people.This weeks episode I am joined by friend and fellow researcher, Luke Humphrey, to uncover many di...
2021-11-0340 min
Nature Unplugged PodcastEpisode 048: The iGen Experience with Luke HumphreyIn this episode we have the chance to speak with our very own Luke Humphrey. Luke is new to the Nature Unplugged team currently working as a guide in training. We’re going to explore the iGen experience and hear about his perspective on wellness in the digital age. We will also dive into his journey of working through being overwhelmed with the tech in his life and coming to a place of more balance and intentionality.
2021-03-2332 min
There's Noel in PodcastEpisode #17 ~ Annual Award Show 2020!! Who is Host of the Year? & Guest of the Year?In this Episode we hosted our first annual End of Year Awards Show!! Back in December we put out a poll on Instagram for our followers to vote on our end of year awards, In this one we announce the winners! Awards include: 2020 Host of the year, @020 Guest of the year 2020 Episode of the year, Top 5 Fans and more! Hope you Enjoy! Give us a shout if you have any good ideas for next episode!Check out our Christmas Collab :https://youtu.be/bqJ6yzfPt9oCheck out the previous episode: https://youtu.be/ENtCDIX737...
2021-02-1125 minThere's Noel in PodcastEpisode #16 ~ Lets Talk About the Last 2 Weeks...In this Episode we decided to do a full review of the last two crazy weeks here and we were forced to record without the full compliment of hosts! Don't fear Awards still coming but will be next episode! Hope you Enjoy! Give us a shout if you have any good ideas for next episode!Check out our Christmas Collab :https://youtu.be/bqJ6yzfPt9oCheck out the full video episodes on YouTube: https://www.youtube.com/c/NoelExperienceInstagram: https://www.instagram.com/noelexperience/Morgan: https://www.instagram.com/morgan...
2021-01-1219 minThere's Noel in PodcastEpisode #15 ~ Merry Christmas from The FIRST NOEL... In Podcast!In this Episode we decided to do a full Christmas themed episode where we discuss our Christmas childhood as well as answered some Christmas questions! We really enjoyed filming and hope you like it!Hope you Enjoy! Give us a shout if you have any good ideas for next episode!Check out our Christmas Collab :https://youtu.be/bqJ6yzfPt9oCheck out the full video episodes on YouTube: https://www.youtube.com/c/NoelExperienceInstagram: https://www.instagram.com/noelexperience/Morgan: https://www.instagram.com/morgan_aer/Matt: https://www...
2020-12-2420 minLuke Humphrey RunningMy easy days were too easyI recently made a comment on my Strava log that I was making a conscious effort to make my easy days a little bit faster. This prompted a question from one of my followers who essentially asked what the benefits of running faster on their easy days would be. So… it depends, right? That’s the answer to a lot of these type of questions. Not every run should be your fastest, and as a coach, the problem is that if I give a range then the fast end of the is usually what is adhered too. So, to combat that...
2020-12-2224 minLuke Humphrey RunningSelf ConfidenceIt was 2008 and I was on the starting line of the New York City Marathon. I had just completed the best training segment of my entire life. Yet, here I was petrified, staring at the world’s best runners (Olympic medalists, world record holders, and past champions). Needless to say, I underperformed and left incredibly disappointed. Fast forward to 2011. I was on the starting line of the Rock n Roll Marathon in San Diego. Nothing in my training block had stood out. I was ready to accept whatever outcome happened, but I was calm, relaxed, and itching to run. That da...
2020-12-1526 minLuke Humphrey RunningBig Picture Goals for Motivation NowDuring this time of uncertainty, it can be tough to have a plan. Many of us have been training a little aimlessly, myself included. It’s been hard to have a plan when there isn’t a definite end point to that plan.
So, today, I want to give you the 30,000 foot view of training and work it down to a single day.
That way, even despite the uncertainty now, we can ensure that we are still making progress towards our long term goals.
Admittedly, my 2020 was as haphazard as many of you experienced. I ran the Houston Marathon in late...
2020-12-0837 minThere's Noel in PodcastEpisode #14 ~ 3 Single Men Give Relationship Advice Again!In this Episode we casually answered some serious relationship questions and followed it up by answering questions again sent in by our listeners! Hope you Enjoy! Give us a shout if you have any good ideas for next episode:Check out the full video episodes on YouTube: https://www.youtube.com/c/NoelExperienceInstagram: https://www.instagram.com/noelexperience/Morgan: https://www.instagram.com/morgan_aer/Matt: https://www.instagram.com/matthewn11/Ben: https://www.instagram.com/benrnoel/Other Podcast Episodes you may like:Viral fan: https://www.buzzsprout...
2020-12-0423 minLuke Humphrey RunningProbiotics and Post Marathon HealthHow many of you have run a marathon only to find yourself with a head cold or sick within the few days following the race? Yeah, me too! The truth is, we know that hard training and racing makes us more vulnerable to sickness.
Right now, training hard with a suppressed immune system could spell disaster.
We are told that exercise is good medicine when it comes to immunity, but there is a window of time where our immune system is suppressed before bouncing back. There’s also a big difference between general exercise and training hard.
It’s a toug...
2020-12-0115 minLuke Humphrey RunningTraining by FeelIt is interesting how our experiences shape our philosophy over time. My earliest example was when I started running cross country in high school. I ran track in junior high but wasn’t bothered with cross country. My coach, Mike Noll, was very pace-oriented with an emphasis on negative splits and since it was really my first experience, though that’s how it was supposed to be. The kids that ran in middle school were basically taught to blast off and see how well you could hold on. They were able to get away with it because the distance was a mi...
2020-11-2437 minThere's Noel in PodcastEpisode #13 ~ From Average Guy to Sprint Triathlete in 12 Weeks!In this Episode we casually interviewed someone who went from being an average guy to completing a sprint triathlon! He discussed the motivation, his training and of course race day! We used this episode as a guide to help us with future interviews! Hope you Enjoy! Give us a shout if you have any good ideas for next episode:Check out the full video episodes on YouTube: https://www.youtube.com/c/NoelExperienceInstagram: https://www.instagram.com/noelexperience/Morgan: https://www.instagram.com/morgan_aer/Matt: https://www.instagram.com/matthewn11/...
2020-11-1726 minLuke Humphrey RunningCommitmentThe definition of commitment is “the state or quality of being dedicated to a cause, activity, etc.”
Whether it is running your first marathon with the goal of just making it to the finish line or a world-class racer in the Olympic Games, having a commitment level that matches required. Taking on something that’s outside our comfort zone is hard. If we are going to venture into that area of uncertainty, then having a commitment to the task is a necessity.
We just said that being committed means having a dedication to the activity, but what does that mean? Below...
2020-11-1722 minLuke Humphrey RunningWorkout Variables: Strength Recovery JogsLast week we discussed recovery repeats for speed workouts. If you missed that post, you can see HERE. This week I want to discuss the next group of repeats in the marathon training- the strength repeats. Traditionally, these are done at 10 seconds faster marathon pace per mile. You will see this written as MP-10. If you are familiar with HMM, you’ll recognize that the workouts are 6x1 mile, 4x1.5 miles, 3x2 miles, and 2x3 miles. The 6x1 has a ¼ mile jog recovery, while the 4x1.5 and 3x2 have a half mile jog recovery. The 2x3 has the most recovery, whi...
2020-11-1017 minLuke Humphrey RunningWorkout Variables: Recovery JogsLast week I wrote about big data and what it told us about training for the mid-packer. I also chimed in about how I felt the HMM style of marathon training fit in. The reality is the vast majority of people under train for the marathon. When I say under train, I am referring to training volume. If you are a mid packer running 30-40 miles per week, then my guess is that it involves a lot of weekend running and then a few runs scattered across the other 5 days of the week. If you are a mid packer looking...
2020-11-0320 min
The RUN EAT SLEEP Show w/ Tommie RunzEp. 004 w/ Luke HumphreyLuke Humphrey and I discuss training blocks, becoming a faster runner, virtual races, fueling, and so much more!
2020-11-031h 02There's Noel in PodcastEpisode #12 ~ Bachelor Party, Wedding Stories... Someone Files get Bus!In this Episode we casually discussed the best wedding we ever attended, we busted files from many people including ourselves and we had an all round good laugh! Hope you Enjoy! give us a shout if you have any good ideas for next episode:Check out the full video episodes on YouTube: https://www.youtube.com/c/NoelExperienceInstagram: https://www.instagram.com/noelexperience/Morgan: https://www.instagram.com/morgan_aer/Matt: https://www.instagram.com/matthewn11/Ben: https://www.instagram.com/benrnoel/Other Podcast Episodes you may like:V...
2020-10-2721 minLuke Humphrey RunningA look at the “Big Data”Ok, so I have to admit that I was awfully intrigued with Amby Burfoot’s new article for Podium Runner. I was very curious to see what insights there’d be into the world of marathon training for recreational runners, or as they were called mid packers. And then someone asked if I’d share my thoughts on this and compare it to my own thoughts on training, so it was a win-win.
Now, before I jump into this, I want to set the tone a bit. A few years ago, Outside Magazine published a bunch of Strava data on marath...
2020-10-2725 minLuke Humphrey RunningAdjusting Early Season PacesHow many times have you set your time goal, thought it looked kinda scary, but still doable? Yeah, me too. Now, how about when you started the training plan and that first workout at your new race pace was staring back at you? Knees shake, sweat build, and a “Oh crap, that’s fast” blurts out. Yep, been there too. There’s a number of reasons we might be in this situation.
Maybe we are looking at that big home run goal, say a BQ that’s 15 minutes faster than our personal best.
We haven’t run a marathon in a long time...
2020-10-2017 minThere's Noel in PodcastEpisode #11 ~ Ben is back! What Covid is REALLY like in the USAIn this Episode we casually welcomed Ben back to the live and in person podcast and we just shot the shit and updated ourselves on Ben's life, why he is here, what covid is like in the USA and more! Hope you Enjoy! give us a shout if you have any good ideas for next episode:Check us out on Youtube!https://www.youtube.com/c/NoelExperienceViral fan:https://www.buzzsprout.com/919195/3313567Covid patient:https://www.buzzsprout.com/919195/3546151Last episode:https://www.buzzsprout.com/919195/episodes/5319676-episode-10...
2020-10-1416 minLuke Humphrey RunningHiring a coach: Pros and ConsIs having a coach worth it?
The answer is, drumroll please, it depends! Believe it or not, ability is not a prerequisite for myself, or any of my other coaches to work with you. In fact, I’d say ability isn’t ever something I particularly look at when taking an athlete on. When I do, it’s not to determine if the person is “fast enough” to be with us, but rather to determine what coach will be able to serve your needs best.
Work Hard
If ability is not a prerequisite, what is? I do have a few traits tha...
2020-10-1315 minLuke Humphrey RunningWhy aren’t my easy days feeling easy?More specifically, the question was,
“Once well into the plan do your easy runs truly feel easy?”
This was asked by one of our Facebook group members and I believe that he was hinting that his workouts were ok, but the easy runs were now an issue of being stiff, sore, and sluggish. As others noted in their response, they felt like it took miles to warm up and shake these feelings, at least to an extent. These are big concerns, for sure, especially if you’ve never been in this situation before. It could be easy to confuse hard traini...
2020-10-0617 minLuke Humphrey RunningIron levels and runnersA little while ago, I posted a quick podcast on the role of carbohydrate and overtraining. When training hard by volume, intensity, or both, the lack of carbohydrates has a direct relationship with performance (and mood). The reason I discussed that idea was to try to show people how the idea of overtraining is confused with the idea of cumulative fatigue in marathon training. The problem is, it’s like when your check engine light comes on and the mechanic gives you a range of options from the gas cap not being tight all the way to catastrophic engine failure. Th...
2020-09-3028 minLuke Humphrey RunningHigh carbohydrate intake and overtrainingToday I discuss an article from mysportscience.com and how even two weeks of hard training with low carbohydrate intake can be detrimental to performance and feelings of well being. A common scenario that I see as a coach is that people train hard for a couple of weeks and since it's harder than they have trained before (or a big jump back into it), they become fatigued, performance lags, and their mood decreases. The first thing they say is, "This must be cumulative fatigue." So, they keep pushing for a few more weeks until they go completely off the...
2020-09-2215 minLuke Humphrey RunningThe Fox and the HedgehogI recently finished reading the book “Good to Great” by Jim Collins. It’s not a running book, it’s actually a book on business. However, as I read the chapters, it became clear that the ideas embodied some great principles that should be applied in many areas of life. The very basic premise of the book looks at different companies that were on the Fortune 500 lists throughout the 20th century. The book compares companies that took off and comparison companies that eventually faded away through acquisition or completely changing. I won’t go into the whole thing, but it’s a great bo...
2020-09-1417 minThere's Noel in PodcastEpisode #10 ~ Girls Answering Questions Guys are Afraid to Ask Ft. Becky & BellaIn this Episode we recruited two lovely ladies to answer some questions sent in by you guys on our instagram! Some of them are definitely shall we say... INTERESTING. We tried to be ourselves and joke through them but they kept it real for most. Hope you Enjoy! give us a shout if you have any good ideas for next episode:Bella: https://www.instagram.com/bella_lewis/Podcast: "Who is she?" on Apple Podcasts Viral fan:https://www.buzzsprout.com/919195/3313567Covid patient:https://www.buzzsprout.co...
2020-09-0827 minLuke Humphrey RunningHanson Marathon Method: Choosing the right plan.Being in the right plan can make all the difference in the world. If you are familiar with the plans in the books, then you know that there can be a big difference between what others use as a beginner plan and what the HMM beginner plan looks like. These differences has led to the creation of a number of different plans based on the original Beginner and Advanced plans. These plans have helped filled the gaps to meet more people where they are at in their marathon experience. All of these plans have led to a common question, "How...
2020-09-0728 minLuke Humphrey RunningQuestion: How fast should I be running if I am not following a plan?Today's question comes from Phil, from our LHR Community on Facebook. Right now, he's not really following a plan and is curious to how fast he should be running since he doesn't have the structure guiding him right now. Here are my thoughts regarding that and a couple of options for you.
If interested in base plans, please visit HERE
It's not too late to sign up for our fall 5k group
2020-08-3112 min
Final Surge PodcastLuke Humphrey Welcome to episode 167 of the Final Surge podcast. Today we welcome back former professional runner turned coach Luke Humphrey. Luke joins us to talk about the last few months of life with Covid for a running coach. We also talk about his new series that will be starting this month that is a 13-week program with training programs, structured workouts, and group meetings for two virtual 5k's. You can head on over to FinalSurgeRacing.com to sign up. 1:15 What have you been doing since everything in the running world has been shut down?
2020-08-2529 minThere's Noel in PodcastEpisode #9.5 ~ Where it all started, Where we are going and two surprises for Episode 10!In this Episode we started from the beginning and explained how NoelExperience started, how it has evolved over the years and why its now a podcast. We also talked about whats next and two big things we have coming very soon!Hope you Enjoy!Viral fan:https://www.buzzsprout.com/919195/3313567Covid patient:https://www.buzzsprout.com/919195/3546151Last episode:https://www.buzzsprout.com/919195/4483505
2020-08-1816 minThere's Noel in PodcastEpisode #9 ~ Answering Questions Girls are Afraid to Ask Guys.... Then Onlyfans!In this Episode we answered some questions sent in by you ladies on our instagram! some of them are definitely shall we say... INTERESTING. We tried to be ourselves and joke through them but kept it real for most. We then spoke on Onlyfans and how much we would make if we started an account! Hope you Enjoy!
2020-07-0828 minThere's Noel in PodcastEpisode #8 ~ We tackled an 8th Grade test... Are We Dumb??In this Episode we answered some questions from an 8th grade test, we spoke on how we did our part for a Young Adult Mental Health Charity and finally we took on a try not to laugh mad libs challenge! Hope you Enjoy!Mad libs on youtube:https://www.youtube.com/watch?v=Awfb12i9MQwLast episode:https://www.buzzsprout.com/919195/3747710
2020-06-1221 min
Running and Fitness With Raj# 3 - Luke Humphrey, coach and 2:14 marathoner, discusses various aspects of Hanson's Marathon MethodWorld class coach and elite runner Luke Humphrey discusses his marathon training philosophy which has helped tens of thousands of runners achieve their personal best. He discusses cumulative fatigue; how the long run of 16 miles fits within the overall structure; why running long runs more than 3 hours is often detrimental to the athlete; the importance of mentally training to deal with the discomfort of a marathon race and how to fit in strength training and drills. Show Notes00:20 – Introduction to Luke2:00 – Luke talks about his running and coaching background4:45 – Principles of Hanson’s Marathon...
2020-06-0844 minThere's Noel in PodcastEpisode #7 ~ Which of us falls asleep during SEX??In this Episode we answered some spicy "Who's more likely to" questions from our listeners and trust me its a bit TMI but we really had a good laugh at the questions and ourselves. We then went on to take a Buzzfeed career test to find out if we are on the right career path... Turns out we are not... Hope you Enjoy! Buzzfeed Quiz:https://www.buzzfeed.com/ashleyperez/what-career-should-you-have
2020-05-1417 minLuke Humphrey RunningRunners and SupplementsYes, it is an age-old argument and the two sides will debate until they are hoarse. This argument is of course, do runners need supplements? If they don’t, how come? If so, why and which ones? It’s certainly a rabbit hole to go down and I have been on both sides of the argument. I certainly understand that we should strive for real food and am not necessarily a fan of getting food from a pill/ However, on the other side of the coin, runners are beating their body up with training and if we don’t get perfec...
2020-05-1228 minThere's Noel in PodcastEpisode #6 ~ We Interview a Recovered Covid-19 patient in BarbadosWe interview a recently recovered covid-19 patient who takes us through his experience of contracting the virus, entering quarantine, health care in Barbados and finally returning to a ‘normal’ life..
2020-04-2920 minLuke Humphrey RunningHow fast do we lose fitness?The topic of detraining has come up a lot, lately. At the time of writing this, we are under a stay at home shelter and our spring marathons have been cut short. A lot of folks feel like their hard fought gainZ are lost forever. However, I feel like there is a fair amount of confusion regarding what detraining is and what variations we typically encounter with training. So, today, let’s discuss what is really going on and if those feelings of having to start over are really warranted.
First, there’s full fledged detraining.
This is stopping training all...
2020-04-1721 minThere's Noel in PodcastEpisode #5 ~ Quarantine Pick Up LinesIn this Episode we filled out some Quarantine themed Bingo for our instagram story, following that we brushed up on our pick up lines for after quarantine because as we keep saying... We do be vibing aloneeee. Hope you Enjoy!
2020-04-1617 minThere's Noel in PodcastEpisode #4 ~ Our Guest Went Viral!This episode is a first for us... We interviewed someone who is just off the back of going viral and we try to get the inside scoop of how someone goes about doing that especially by accident. #putyabackinit
2020-04-1017 minLuke Humphrey RunningMental Toughness: Putting our attention on where we focusIt’s no doubt that being “mentally tough” is something that can improve your performance, but the way I hear runners discuss, it feels like it is something that you either have or you don’t. Personally, I found it a fluid ingredient to my personal performance. I was mentally tough in my outstanding performances, but was mentally weak in most of my bad performances. What does being mentally tough really entail? Is it a trait or is it learned? Those two things are what I want to explore today.
What I have learned is that being mentally tough may not nece...
2020-04-0726 min
There's Noel in PodcastEpisode #3 ~ Global PandemicsIn this episode we finally reveal the results of the poll that officially Named our podcast then we follow up by discussing the current health crisis and finish off with another pandemic that is running rampant through the globe. Hope you enjoy! Find us on Spotify and Apple Podcasts now!
2020-04-0620 min
Running Book Reviews with Alan and LizHanson's Marathon Method, by Luke HumphreySend us a textThis book describes a unique marathon training program developed by Kevin and Keith Hanson, and trained by coach Luke Humphrey, one of Hanson’s early students.The program is interesting as it promotes shorter long runs, and more running days, with lots of easy runs. The idea is to build up aerobic endurance through consistent volume and customized speed sessions, rather than a weekend warrior approach. Both Alan and Liz have tried it, and will describe the rationale and advice in the book, and their hands-on experience with it.
2020-04-011h 14
Quarantine Christian Outreach“Getting Lukewarm” – Special Lukewarm Take Episode w/ Luke HumphreyLuke Humphrey is the co-host of “Lukewarm Takes With Luke and Aidan” and is helping us with our first joint-podcast episode. We hope you don't take an of these takes too seriously!
Love,
QCO
2020-04-0136 minThere's Noel in PodcastEpisode #2 ~ Three Single Men Give Dating Advice!In this episode we try to get some advice on what to name the podcast, we attempt a Try Not To Laugh challenge - Dad joke edition and then we give some highly recommended dating advice out on an online dating forum. Don't forget to follow @NoelExperience on Instagram for updates and to vote on our Podcast name!
2020-03-2319 minLuke Humphrey RunningSpring Race Cancellation: Preparing for the fallWith all the questions regarding maintenance plans to reduce the impact of having races cancelled and then filling the void until you need to start training for your fall races, although Boston technically will still be summer. How weird was that to write? Let’s lay out some timelines and the courses of action possible.
However, before that, I would say that scheduling any race before mid-May at this point will probably be in vein. I just have a gut feeling that this will be the earliest that races resume, but I even think that first part of June. I th...
2020-03-1818 min
2020-03-0720 minLuke Humphrey RunningLast Month of IndyOctober 7-13
Another solid week. Took a few days extra, but mileage was still high. Thursday was a big long run with the guys, where we got rolling. Hit a lot of 5:20-5:30 pace during the last 10 miles. Watch died, but 20.4 miles in 2:00:21- 5:54 pace.
Sunday was a nice 4x2 miles
October 14-21
Been pretty darn consistent with mileage. This week was more of the the same. Did 10x800 with Morgan on Wednesday at the track. Averaged sub 2:30 for 10 of them. Didn’t feel too bad.
Finished the week up with my simulator- aka the Detroit Free Press half marathon.
Fe...
2019-11-1827 minLuke Humphrey RunningLate Marathon Fade (but not hitting the wall)This past weekend’s marathon mayhem (The first sub 2 hour marathoner and a new world record in the women’s marathon) provided a perfect opportunity to answer a question some posed to me some time ago-
“How to avoid the late marathon fade?”
Now many of you are saying “Nutrition!” While that might be part of it, the reader was really referring to a smaller loss of time later in the race, which may or may not be directly related to proper fueling. What’s interesting is that you can feel however you want about the sub 2 hour spectacle, the shoes, and dop...
2019-10-2425 minLuke Humphrey RunningRoad to Indy: Training up to 10/6/19Monday 9/16 and 9/17
Two days of 12 in the morning and 4 in the afternoon. Did get strides in on Monday!
Wednesday 9/18
Long 24 miles in 2:22:40 (5:57/mile) Now, before people go, “but, but, but!” I am running well over 100 miles per week, and I’m running for under 2.5 hours, so that’s well within reason. This was pretty nie from a simulation standpoint as I definitely got that “wobbly leg” that you get those last few miles of the marathon.
Thursday-Saturday
10 miles, 10 and 4 Double, and 12 pretty dang easy. Running 24 will put you up on mileage, so took advantage of the situation with not doing some doubles...
2019-10-0825 minLuke Humphrey RunningIndy Monumental Marathon 9 and 10 weeks out!9/2/2019
AM: 10 miles easy. Last run from the cottage. See ya next summer, Hubbard Lake! (Hopefully, for most of the summer)
No afternoon run. After cleaning the cottage and driving home, I’m whooped!
9/3/19
Strength Day! Upped it up to an 8x1mile @ MP-10 with 2:30 jog today. All under 5:10 and usually was under 2:30 for the jog recovery. I’ll take that!
17 Miles for the day. Did some light foam rolling in the evening.
9/4/19
10 miles in the morning with the guys. Lots of new faces on that team, except for Mike. They certainly let it rip though. 6:20’s coming back in
Appointments in the...
2019-09-1824 minLuke Humphrey Running12 Weeks Out from Indy Monumental8/19/19 through 8/25/19
Monday 8/19/19
Today was the day following a pretty solid 22 miler I put in. One of the biggest lessons I have learned recently is that if I want to continue training really hard on my workouts then my easy days really have to be a recovery day. 7-8 years ago, I would do that 22 miler and then come back and run the “easy” day at 6:30/mile, or faster. I just can’t do that and be consistent. I probably shouldn’t have done it back then, either!
AM: 10 miles @ 7:10/mile pace.
PM: 4 Miles, about the same pace. Did get 5x10-12 seco...
2019-09-0922 minLuke Humphrey RunningMy last attempt at a 4th Olympic Marathon TrialsIt always surprises me when people are interested in my training as I feel like it is pretty mundane. Even more so, I am now a middle aged man with a business to run, people to coach, a husband and a father. So, maybe that’s it? Maybe there is a twinkle of inspiration in there? To see if the grey haired (what’s left of it) can muster up one more performance? I hope so. For one, I’d like there to be a few good races left. Better yet, if you can show people who you can relate with i...
2019-08-2720 minLuke Humphrey RunningMore Nutrition: Eating to Body TypeWe have talked about body type before at LHR, mainly as a determinant of what type of runner you are. However, as we have expanded our conversation into nutrition, body type has come back into the picture. This time to really determine if body types change how we should eat. (Hint: I believe it does). Let’s take a quick look at the differences.
Ectomorph
Light and lean
Long limbs
Fast metabolism
Excess energy burnt thru activities like fidgeting and heat
Easily satisfied, rarely hungry (forget to eat)
SNS dominant, thyroid dominant (fight or flight)
High carbohydrate tolerant
They can eas...
2019-08-2327 minLuke Humphrey RunningNutrition: Diet DefinitionsLast time, we talked about macronutrients and the importance for balance in general health as well as performance. I hope that’s what everyone took out of it, at least. At the end of the day, balance is key and if there are major swings to focus on one macronutrient, the swing really should be short term and recognized that it may not be a sustainable option for long term (years). At the end of that discussion, I mentioned where I would like to take that conversation. One of the areas included what the definitions of diets actually contained and wh...
2019-06-2728 minLuke Humphrey RunningNutrition Basics: MacronutrientsI have gotten into my fair share of “discussions” regarding nutrition. As a coach and a simple observer, I could see that certain fads were just not healthy in the long term. I couldn’t explain it from a data standpoint, but my intuition always told me that any extreme swing in a nutrition plan couldn’t be healthy long term. I know how to write workouts and place them in the right place in a training plan, but that only takes you so far. Looking at my athletes, most of them know how to string days of training together, but don’...
2019-06-1830 minLuke Humphrey RunningGlass City RecapI ran CIM in the beginning of December and then took some time off. I was going through a lot of life changes so for the first time in a long time, running took a backseat on the priority list. I’ll have to admit, I didn’t really miss the training aspect. I still enjoyed the daily routine, but not the regimented routine I have been undertaking for the last 25 years!
As life began to sort itself out, I began to be accustomed to my routine. For a long time I had to be selfish with running (or at leas...
2019-05-2130 minLuke Humphrey RunningMarathon Tempos: 2019 UpdateIn 2018, I did a podcast on tempo runs, and it really discusses how Marathon pace should feel. That post is still relevant and will be unless our physiology drastically change. If you haven’t read or listened yet, I encourage you to do so HERE.
Over the last several years, as more and more people have read the HMM books, some questions have arisen. I have had this discussion several times now about how the book and the plans are meant to fit a wide spectrum of people. Now as more and more people have read the books we can di...
2019-04-3028 min
The Reel Life ProjectLuke Walton and the Los Angeles Lakers mutually part ways.In this episode, we discuss the situation and the events that led to Luke Walton and the Los Angeles Lakers eventually parting ways mutually.
2019-04-1312 minLuke Humphrey RunningMarathon Long Run Part 2Last time, we talked about long runs that were more simple, but not any less easy. This week, we will expand on those foundational types of long runs and into more race specific long runs. These runs already assume that you have built your general endurance and are now into more race specific phases of your preparation. I’ll discuss a few instances where that could change, but for the most part, these are all long runs that would occur after you’ve done general training. I would also say that most beginners and first-time marathon runners should put their focu...
2019-04-1138 minLuke Humphrey RunningMarathon Long Runs: Part 1The marathon long run should seemingly be simple, right? Just go out and run a long way because our race is going to be over 26 miles! In its simplest form, yes, that’s about all there is to it. However, the marathon is a simple event on the outside, but when factoring in all the things that make running a successful one possible, we see there’s a lot more to it. Like fueling, central fatigue, pace, effort, the goal of the race, goal of the run, and on and on. For a lot of years, even today, runners are all...
2019-04-0234 minLuke Humphrey RunningIncreasing mileage: the 10% rule?I recently received an email from a runner who just bought my book Hansons First Marathon and was very concerned that the book didn’t follow the 10% “rule.” I know a lot of coaches, coaching handbooks, and online courses promote 10% increases in weekly mileage. It certainly sounds like a nice idea, but how does it stack up in the research department? Better yet, does it stand up in the practicality standpoint?
Luckily for us, there has been a recent interest in this very topic. In December of 2018, a meta-analysis was published in the International Journal of Sports Physical Therapy. They looked...
2019-03-1223 minLuke Humphrey RunningFirst Marathon Series Part 7: Race DayIt’s finally here!
It’s race day! Much like with the taper, now is a time to be rewarded, but is often a time for anxiety. You had a training plan and it got you to the starting line of the race. Now, having a plan for the race will get you through the finish line. Let’s talk about the top areas I see with athletes.
First, the question of following a pace group, or not?
I am always on the fence about this. It’s a situation where a pacer is usually volunteering their time and doing this to...
2019-03-0533 minLuke Humphrey RunningFirst Marathon Series Part 6: The TaperAhh, you’ve made it through the training and now it is time to cash out the fitness account that you’ve been depositing into nearly every day for weeks. This should be a time to be excited, but for many, it’s a time to completely lose your mind!
Many refer to this as the taper FREAK OUT!
It doesn’t have to be that way.
With any of our marathon plans, you’ll see a taper of 10-14 days. By most people’s definition of taper, a better word is probably you peak for 10 to 14 days. I say that because...
2019-02-2621 minLuke Humphrey RunningFirst Marathon Series Part 5: Understanding Marathon FatigueWhen you run a race like a 5k, or even just doing speedwork, the discomfort is very acute. The lungs are burning and the level of discomfort is visceral. It’s not very pleasant, but you are aware of the “lactic burn” as it is commonly referred to. When training for these types of races, we have to space very carefully as to not overdo it, or to not become over trained. Some will even say to develop acidosis. Fair enough, and I would say this is true for 5k and 10k training. Maybe even up to half marathon training, depend...
2019-02-1919 minLuke Humphrey RunningFirst Marathon Series: Part 4Now you have a philosophy in place and a plan to follow. Let the fun begin! As you get started, it can seem daunting, especially if you are a newer runner. You may seem like there’s no hope you can run 26.2 miles at a pace faster than you are currently running for 5 miles. That’s a common feeling but don't get down on yourself. This would be a great spot for something cliche like “Every journey begins with a single step.” While true, I think we are beyond that. You need a way to look at this from a practica...
2019-02-1223 minLuke Humphrey RunningRunning your first marathon: Part 3Currently, LHR has a Facebook group north of 10,000 members. The vast majority of these folks are using, have used, or thinking about using one the HMM plans or a plan I created. Many times runners are asking for advice about how to adjust our plans to fit components of other coaches. Sometimes they are expressing their concerns about using our plans and looking for confirmation in their decision. The biggest concern is the long run, but that’s a topic all its own. For the sake of this discussion, this desire to fit pieces from other plans or worry about th...
2019-02-0513 minLuke Humphrey RunningRunning your first marathon: Part 2In Part One, we talked about setting your baseline, or starting point. It wasn’t to determine if you can run a marathon, but to really make sure you knew what you were getting yourself into. With all the hoopla out there and everyone telling you that in 6 minutes a day you’ll maximize your fitness, it’s important to separate marketing from truth. Deciding to take on the marathon is a serious decision and knowing what it’s going to take and realistically how long it’s going to take you is a big step in bridging that gap from where...
2019-01-2911 minLuke Humphrey RunningFirst time marathon series: Part 1“Am I crazy for wanting to run a marathon?”
This was a question recently raised in our Facebook group, LHR Running Community, which currently has over 10,000 members from across the globe. The simple answer is “no” in regards to the physically running of the distance. Where the craziness usually lies is in the planning, or lack thereof. It was this question that really inspired me to write Hansons First Marathon: Stepping up to 26.2 the Hansons Way. You aren’t crazy and you have the ability. You just need a plan and I know how to make one for you.
In Chapter On...
2019-01-2212 min
Luke Humphrey RunningHow should marathon pace feel?“So, what exactly should marathon pace feel like?” This was recently a question that my athlete, Lisa, posed to me. I sat there and thought…
2018-08-2300 minLuke Humphrey RunningStress / Recovery PrinciplesOne of the questions I get a lot is in regards to spacing out SOS days and when to do so. Many times it’s because…
2018-07-1546 minLuke Humphrey RunningWhat to train for when past our prime? When is our prime?I received an interesting question from an HMM user. Essentially, the athlete asked...
2018-05-0432 min
The Kindness ProjectEpisode 9 – Exploring outside your bubble, Ancient history and we interview Luke Humphrey from The Money CharityWelcome to the Kindness Project, the podcast designed to share stories of kindness and share how kindness can make positive change in our world, one small act at a time. In today’s episode we talked about Exploring outside your bubble, Ancient history and we interview Luke Humphrey’s from The Money Charity. Kindness Intro Chat trivial pursuit 0:36 exploring outside your bubble 1:20 ancient history 2:16 question of the podcast 3:30 Kindness News Can Kindness Be Taught? 9:40 Kindness Story Luke Humphrey interview 13:28
2018-03-0846 minA Lamp for TodayLight in our Darkness: Fourteenth Sunday of Luke, Commemoration of the Prophet ZephaniahThis Sunday, the fourteenth of Luke, we also commemorate the prophet Zephaniah, whose tiny book in the OT speaks eloquently both of the dark state of God’s people, and his aim to bring them into the light (Zephaniah 1:14-17; 3:9-20). Those themes help us to think more concretely, and as a community, concerning the gospel and epistle for today (Ephesians 5:8-19; Luke 18:35-43), where spiritual blindness and sight is also addressed.
2017-12-0100 minA Lamp for TodayLight in our Darkness: Fourteenth Sunday of Luke, Commemoration of the Prophet ZephaniahThis Sunday, the fourteenth of Luke, we also commemorate the prophet Zephaniah, whose tiny book in the OT speaks eloquently both of the dark state of God’s people, and his aim to bring them into the light (Zephaniah 1:14-17; 3:9-20). Those themes help us to think more concretely, and as a community, concerning the gospel and epistle for today (Ephesians 5:8-19; Luke 18:35-43), where spiritual blindness and sight is also addressed.
2017-12-0100 minLuke Humphrey RunningHansons Marathon Method: should I reduce my mileage at the beginning?Many times a runner is already running the weekly volume that the training plans start out at. This prompts the question, “do I need to lower my mileage at the start of the training plan, or can I keep going at my current mileage?” Anyone who knows me at this point, knows what my immediate response will be, “it depends.” There really are cases to be made for keeping on with current mileage, as well as, reducing down to match what the plan is asking you to start at.
When you should reduce back:
If you have looked at the plan in...
2017-11-0210 minA Lamp for TodaySt. Luke the Evangelist and What “Is Written”This week, in the middle of the season of Luke’s gospel, and looking forward to Luke’s feast-day, we consider the many uses that Luke makes of the Old Testament Scriptures, and his careful attention to what “is written” there so that we may better know the LORD. His intimate knowledge of the Old Testament is an indication of its importance, and how we should aspire to know and understand it better.
2017-10-1300 minA Lamp for TodaySt. Luke the Evangelist and What “Is Written”This week, in the middle of the season of Luke’s gospel, and looking forward to Luke’s feast-day, we consider the many uses that Luke makes of the Old Testament Scriptures, and his careful attention to what “is written” there so that we may better know the LORD. His intimate knowledge of the Old Testament is an indication of its importance, and how we should aspire to know and understand it better.
2017-10-1300 minA Lamp for TodayDaring to be Different: Seventeenth Sunday after Pentecost, Second of LukeDaring to be Different: Seventeenth Sunday after Pentecost, Second of Luke, and feast day of the Apostle Ananias. Our readings for this week (2 Cor 6:16-18, 7:1; Luke 6:31-36) bring us face-to-face with an uncomfortable part of our faith: we are to be “holy” or different. We look to the challenge God gives to Israel in Exodus, and the promises to fulfill this holiness in the prophets Isaiah and Ezekiel to help us to understand our calling.
2017-09-2800 minA Lamp for TodayDaring to be Different: Seventeenth Sunday after Pentecost, Second of LukeDaring to be Different: Seventeenth Sunday after Pentecost, Second of Luke, and feast day of the Apostle Ananias. Our readings for this week (2 Cor 6:16-18, 7:1; Luke 6:31-36) bring us face-to-face with an uncomfortable part of our faith: we are to be “holy” or different. We look to the challenge God gives to Israel in Exodus, and the promises to fulfill this holiness in the prophets Isaiah and Ezekiel to help us to understand our calling.
2017-09-2800 minA Lamp for TodayThe God Who Makes Himself Known: James the Brother of God, Sixth Sunday of LukeThe prophet Jeremiah helps us to consider, along with this Sunday’s gospels and epistle, the different ways in which God makes himself intimately known to each of us, and to all of us together, in the Church. (Luke 8:26-39; Gal 1:11-19; Luke 16:19-31; Jeremiah 31:31-34)
2016-10-2000 minA Lamp for TodayThe God Who Makes Himself Known: James the Brother of God, Sixth Sunday of LukeThe prophet Jeremiah helps us to consider, along with this Sunday’s gospels and epistle, the different ways in which God makes himself intimately known to each of us, and to all of us together, in the Church. (Luke 8:26-39; Gal 1:11-19; Luke 16:19-31; Jeremiah 31:31-34)
2016-10-2000 minFinal Surge PodcastEpisode 5: Luke Humphrey of Hanson Coaching ServicesLuke Humphrey (Twitter) is a professional runner with the Hanson-Brooks Running team and the owner and head coach of Hanson Coaching Services. In this interview we talk to the Coach about how he got into running, what advice he has for busy athletes and his take on the state of the U.S. men's marathon scene. :45 How did you get your start in running? 2:40 What advice do you have for college runners who want to run post-collegiately? 5:25 What made you decide to transition from a professional runner to the owner and head coach...
2016-07-0631 min