• Mocha Vegan Performance Podcast

  • By: Mark Phipps
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Mocha Vegan Performance Podcast By cover art

Mocha Vegan Performance Podcast

By: Mark Phipps
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  • Summary

  • Mark Phipps from mochavegan.com shares lifestyle and performance strategies using fitness, nutrition and productivity as the keystones in the path towards health and happiness. The name mocha vegan originates from Mark’s love for coffee, chocolate and whole, plant-based foods. The Mocha Vegan Performance Podcast brings clear time-saving steps to approach a happier existence.
    Mocha Vegan (C)2015
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Episodes
  • MVP #061 – Half Marathon Emergency Plan – Mark Phipps – Mocha Vegan Performance Podcast

    MVP #061 – Half Marathon Emergency Plan – Mark Phipps – Mocha Vegan Performance Podcast
    Oct 16 2015
    MVP #061 – Half Marathon Emergency Plan – Mark Phipps – Mocha Vegan Performance Podcast   In podcast episode #59 we talked about staying motivated when you aren’t seeing results. To truly BELIEVE and stay MOTIVATED, I suggested drilling into the details of what you’re trying to accomplish. Perhaps you have goals to run more or eat less or do something better or be less annoying. Whatever you think you want to do, you’d better get organized and DEFINE your target. Clear definition of your goal will allow you to set your trajectory appropriately. Without further adieus here is my Half Marathon Emergency Plan.   Identify the goal What: Half Marathon (run 13.1 miles in a day) When: No later than 11.29.2015 How Fast: 1:50 (110 minutes) Placing emphasis on exactly WHAT I want to do, WHEN I want to do and to WHAT LEVEL allows me to make a plan. The plan will be the stepping stones across the river of uncertainty that lies between my CURRENT SELF and my GOAL. Without knowing the appropriate steps to take, I start at the goal distance and work backwards. Knowing that I will peak with 13.1 miles on my “race day” I set up a reasonable number of steps based upon the amount of weeks I have to get the preparation work done. Make a plan Maximize my run distance at 14 miles the weekend prior (11.22.2015). Add in tempo and speed runs during the week (must attain speed of 8 minute mile for shorter runs) Base runs at minimum of 5k (3.1 miles) ** I typically would peak my long run distance  two weeks prior, but am going to stay with the increase, increase, fall back pattern as this plan is actually to achieve an interim goal en route to something greater that I disclose in the near future. **   Write it down When it came time to put this in writing, I started with the structure of things I wanted to accomplish my goal. I know I want increasing long runs. That is not enough to achieve the time goal as 9 minute miles, like I can barely maintain currently, will not get me down to 1:50. That is why I chose that time goal – to force the issue of improving speed. Look at the layout of each week in the table below. Each week focuses effort around the goal of the long run on Sunday. Saturday: The day BEFORE the long run will be walking or something easy along with stretching / core work. Making a good habit of this will relax the mind the night before the race. Monday: The day AFTER the long run will be leg recovery and strength-building. It will be a day to exercise the other leg muscles and then finish with slow building intervals with an overall distance of 3.1 miles. Tuesday: Speed and or agility. Suicides, very short intervals, dynamic movements that are separate from movements used in a longer run. Wednesday: Middle length run, about half of the max distance for this training goal. Resistance training is also on the menu for Wednesday. Thursday: Tempo run. Try to maintain goal race pace or slightly quicker each week. Feeling uncomfortable and learning to train while uncomfortable will ease performance on race day. Friday: Recovery run and third of my three resistance training days for the week. The resistance training for Friday and Wednesday will not include legs. EACH DAY, some light stretching, core work or meditation to stay in tune with how your body is feeling is recommended. That’s it. Adapt and adjust this to your goals. As always consult with your doctor regarding any physical fitness activity and listen to your body. Get good rest and put healthy foods with vitamins and nutrients in your body instead of simply avoiding bad things. It is easier to improve your diet be adding in good things. Good luck. Let me know how you do. Mark       Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday 10.12.2015 Core and LEGS 5k Speed and agility core Mid run strength Tempo run Core Recovery run Strength Walk and stretch Core Run Long Easy pace Core 10.19.2015 Core and LEGS 5k Speed and agility core Mid run strength Tempo run Core Recovery run Strength Walk and stretch Core Run Long Easy pace Core 10.26.2015 Core and LEGS 5k Speed and agility core Mid run strength Tempo run Core Recovery run Strength Walk and stretch Core Run Long Easy pace Core 11.02.2015 Core and LEGS 5k Speed and agility core Mid run strength Tempo run Core Recovery run Strength Walk and stretch Core Run Long Easy pace Core 11.09.2015 Core and LEGS 5k Speed and agility core Mid run strength Tempo run Core Recovery run Strength Walk and stretch Core Run Long Easy pace Core 11.16.2015 Core and LEGS 5k Speed and agility core Mid run strength Tempo run Core Recovery run Strength Walk and stretch Core Run Long Easy pace Core 11.23.2015 Core and LEGS 5k Speed and agility core Mid run strength Tempo run Core Recovery run strength Walk and stretch Core Run Long Easy pace Core         Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday 10.12.2015 3 2 7 5 4 2 10 10.19.2015 3 2 7 5 4 2 11 10.26.2015 3 2 7 5 4 2 12 ...
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    32 mins
  • MVP #060 - Comfy Pair of Shoes - Teaching Geometry and Algebra 2 – Mark Phipps – Mocha Vegan Performance Podcast

    MVP #060 - Comfy Pair of Shoes - Teaching Geometry and Algebra 2 – Mark Phipps – Mocha Vegan Performance Podcast
    Oct 6 2015

    Teaching is fun and rewarding. It is good work. The benefit is creating a different perspective for students. Create a lasting memory for students to carry with them as they interact with others as they mature.  Make a difference! 

    Mark
    Email | mark@mochavegan.com
    Twitter | @mochavegan
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    11 mins
  • MVP #059 – How to Stay Motivated When You’re Not Seeing Results – Mark Phipps – Mocha Vegan Performance Podcast

    MVP #059 – How to Stay Motivated When You’re Not Seeing Results – Mark Phipps – Mocha Vegan Performance Podcast
    Sep 22 2015

    MVP #059 – How to Stay Motivated When You’re Not Seeing Results – Mark Phipps – Mocha Vegan Performance Podcast

    Identify the goal

    Make a plan

    Write it down

    Visualize your future self at that goal and describe it

    Describe the same qualities of yourself at your current state

    Make a plan to connect your current self to your future self at the targeted goal

     

    Know the rules, and then play better than everyone else.

    Mark
    mark@mochavegan.com
    @mochavegan

     

    Freestlye 30 (BenJamin Banger) / CC BY 4.0

     

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    29 mins
Hygiene & Healthy Living
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