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Amelia’s background as a runner [4:00]
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How Amelia’s mom peer pressured her into running the Boston Marathon [8:05]
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How Amelia’s approach to running has changed over time [8:50]
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How ChiRunning has changed her approach to running [10:20]
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Amelia’s first experience with ChiRunning and why she didn’t initially practiced it. [11:55]
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The importance of learning how to walk well before you run + the walk / run workouts [15:50]
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Learning to relax more to go faster [18:30]
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What her first experience with low heart rate training and the 2 week test was like [19:10]
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How Amelia deals with frustrations when having to slow down significantly with low heart rate training [24:10]
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How she uses hills to mix up her routes and speed [27:00]
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Amelia trains a lot in cold winter conditions, this is how she deals with it [32:00]
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Importance of having the right winter gear with different layers of clothes [34:20]
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Buying a pair of waterproof shoes and wool socks was a game changer [36:10]
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Other winter running essentials: gloves, mittens, hand warmers, hat, buffs to keep face warm [37:50]
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How Amelia warms up with 5 minute walking and jogging to MAF -20 for 10 minutes [38:40]
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The type of speedwork Amelia integrates in her training [42:45]
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The thought process about running (or not running) longer than 2.5 hours to train before a marathon [46:30]
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What was Amelia’s experience like training as a ChiRunning / ChiWalking instructor with Danny Dreyer [51:00]
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Importance of correct arm swings for efficient running [54:00]
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Garmin HRM Run monitor that shows left right balance clearly [56:00]
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Optical heart rate monitor vs chest strap [59:40]
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The recommendations Amelia would give her younger runner version of herself [1:01:40]
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The misunderstanding about the value of real easy running [1:02:40]
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Any other recommendations for others looking to become a stronger, healthier, happier athlete [1:04:10]
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Why No Pain No Gain doesn’t work and how to go about training instead [1:06:00]
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When running starts to become a stresses, it’s time to step back and re-evaluate [1:08:10]
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What’s next running-wise for Amelia [1:09:00]
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Final thoughts from Amelia to improve as a runner [1:13:10]