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This week I'm thrilled to be talking with Allegra Goodman, author of numerous novels including her newest, “Isola,” which was a Reese's book club selection, and her first, “Katterskill Falls,” which was a National Book Award finalist. Allegra also wrote two story collections, “The Family Markowitz” and “Total Immersion,” as well as a novel for younger readers, “The Other Side of the Island.” Allegra's fiction has appeared in “The New Yorker” and has been anthologized in “O. Henry Awards” and “Best American Short Stories.” She was raised in Honolulu and now lives with her family in Cambridge, Mass. We covered: - Getting published for the first time as a freshman in college by an encouraging editor who “discovered” her - How it's a love of writing, and not a drive to be published, that will sustain you over the long-term - Learning to build patience and endurance when going from writing short stories to writing novels - Her case for setting very low daily writing goals - Why she doesn't ascribe to the “shitty first draft” school of thought - Her daily and weekly writing routines - How having grown children makes those routines possible - Why she only works on shorter pieces one day per week - The specific times when she'll listen to a podcast—and when she'll choose to keep her ears podcast-free - The nightly ritual that helps her get started on work the next day - How non-digital activities feed her creative process - The benefits and mechanics of writing two books at the same time Connect with Allegra on Instagram @allegragoodmanwriter. For full show notes with links to everything we discuss, plus bonus photos!, visit katehanley.substack.com. Thank you for listening! And thanks to this week's sponsor, Air Doctor Pro. Visit airdoctorpro.com and use code KATE to save 30% off an amazing indoor air filter *and* receive a free three-year warranty (an $84 value). Learn more about your ad choices. Visit megaphone.fm/adchoices

Today I talked to Alegra Goodman about her novel Isola (The Dial Press, 2025) After Marguerite is orphaned as a young girl, her guardian leaves her alone in her family's enormous home, where servants see to her needs until he hires a mother and daughter to tutor her in the ways of wealthy 16th century lords and ladies. The guardian sells her home and spends her fortune, betting on an expedition to New France (now known as Canada). The guardian insists that she accompany him, only with her old maid. Afraid and lonely, Marguerite befriends her guardian's secretary and falls in love with him, but the guardian learns of it and abandons her, her maid, and his secretary on a deserted island. Marguerite is forced to learn survival skills in this tale based on a true story. Allegra Goodman's novels include Isola (2025), Sam (a Read With Jenna Book Club selection), The Chalk Artist (winner of the Massachusetts Book Award), Intuition, The Cookbook Collector, Paradise Park, and Kaaterskill Falls (a National Book Award finalist). Her fiction has appeared in The New Yorker and elsewhere and has been anthologized in The O. Henry Awards and Best American Short Stories. She has written two collections of stories, The Family Markowitz and Total Immersion and a novel for younger readers, The Other Side of the Island. Her essays and reviews have appeared in The New York Times Book Review, The Wall Street Journal, The New Republic, The Washington Post, The Boston Globe, and The American Scholar. Raised in Honolulu, Goodman studied English and philosophy at Harvard and received a PhD in English literature from Stanford. She is the recipient of a Whiting Writer's Award, the Salon Award for Fiction, and a fellowship from the Radcliffe Institute for Advanced study. She lives with her family in Cambridge, Mass. Learn more about your ad choices. Visit megaphone.fm/adchoices Support our show by becoming a premium member! https://newbooksnetwork.supportingcast.fm/new-books-network

Today I talked to Alegra Goodman about her novel Isola (The Dial Press, 2025) After Marguerite is orphaned as a young girl, her guardian leaves her alone in her family's enormous home, where servants see to her needs until he hires a mother and daughter to tutor her in the ways of wealthy 16th century lords and ladies. The guardian sells her home and spends her fortune, betting on an expedition to New France (now known as Canada). The guardian insists that she accompany him, only with her old maid. Afraid and lonely, Marguerite befriends her guardian's secretary and falls in love with him, but the guardian learns of it and abandons her, her maid, and his secretary on a deserted island. Marguerite is forced to learn survival skills in this tale based on a true story. Allegra Goodman's novels include Isola (2025), Sam (a Read With Jenna Book Club selection), The Chalk Artist (winner of the Massachusetts Book Award), Intuition, The Cookbook Collector, Paradise Park, and Kaaterskill Falls (a National Book Award finalist). Her fiction has appeared in The New Yorker and elsewhere and has been anthologized in The O. Henry Awards and Best American Short Stories. She has written two collections of stories, The Family Markowitz and Total Immersion and a novel for younger readers, The Other Side of the Island. Her essays and reviews have appeared in The New York Times Book Review, The Wall Street Journal, The New Republic, The Washington Post, The Boston Globe, and The American Scholar. Raised in Honolulu, Goodman studied English and philosophy at Harvard and received a PhD in English literature from Stanford. She is the recipient of a Whiting Writer's Award, the Salon Award for Fiction, and a fellowship from the Radcliffe Institute for Advanced study. She lives with her family in Cambridge, Mass. Learn more about your ad choices. Visit megaphone.fm/adchoices Support our show by becoming a premium member! https://newbooksnetwork.supportingcast.fm/literature

This Devotional is brought to you by the Senior Pastor of the global, multicampus ministry, Petra Christian Centre, Pastor Ayo Ajani.

This Devotional is brought to you by the Senior Pastor of the global, multicampus ministry, Petra Christian Centre, Pastor Ayo Ajani.

This Devotional is brought to you by the Senior Pastor of the global, multicampus ministry, Petra Christian Centre, Pastor Ayo Ajani.

Today I talked to Alegra Goodman about her novel Isola (The Dial Press, 2025) After Marguerite is orphaned as a young girl, her guardian leaves her alone in her family's enormous home, where servants see to her needs until he hires a mother and daughter to tutor her in the ways of wealthy 16th century lords and ladies. The guardian sells her home and spends her fortune, betting on an expedition to New France (now known as Canada). The guardian insists that she accompany him, only with her old maid. Afraid and lonely, Marguerite befriends her guardian's secretary and falls in love with him, but the guardian learns of it and abandons her, her maid, and his secretary on a deserted island. Marguerite is forced to learn survival skills in this tale based on a true story. Allegra Goodman's novels include Isola (2025), Sam (a Read With Jenna Book Club selection), The Chalk Artist (winner of the Massachusetts Book Award), Intuition, The Cookbook Collector, Paradise Park, and Kaaterskill Falls (a National Book Award finalist). Her fiction has appeared in The New Yorker and elsewhere and has been anthologized in The O. Henry Awards and Best American Short Stories. She has written two collections of stories, The Family Markowitz and Total Immersion and a novel for younger readers, The Other Side of the Island. Her essays and reviews have appeared in The New York Times Book Review, The Wall Street Journal, The New Republic, The Washington Post, The Boston Globe, and The American Scholar. Raised in Honolulu, Goodman studied English and philosophy at Harvard and received a PhD in English literature from Stanford. She is the recipient of a Whiting Writer's Award, the Salon Award for Fiction, and a fellowship from the Radcliffe Institute for Advanced study. She lives with her family in Cambridge, Mass. Learn more about your ad choices. Visit megaphone.fm/adchoices Support our show by becoming a premium member! https://newbooksnetwork.supportingcast.fm/historical-fiction

#476 What's in a swim stroke? Welcome Welcome to Episode #476 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion.   February is our month to focus on swimming and I thought the highlight of today's show should be the Ask A Coach section. The question everyone asks is - “How can I improve my swim stroke?” We are going to talk about what that is today and the answer is going to blow your mind!    Heck yes! I couldn't agree more. The swim is oftentimes the barrier to entry for a lot of beginner triathletes and those who are interested in this sport. So, the timing of this topic couldn't be more perfect as most of us are gearing up for our next season!   But first, I'm bringing back the Dad joke…What do a dentist and a swim coach have in common?   Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!    In Today's Show Announcements Ask a Coach: What's the most important part of the swim stroke? Get Gritty Tip: The Power of a Misogi Challenge TriDot Workout of the Week - CSS Assessment: What, how, and why? Fun Segment: Like It, Love It, Leave It (Pool Edition)     Announcements:   FulGaz Virtual Group Ride Schedule - We are riding February 1st and we are riding the Pikes Peak ride on our FulGaz Virtual Group Ride.  Link to FulGaz Ride: Quick Start - FulGaz Group Code: 830238 Link to Teams: https://teams.microsoft.com/dl/launcher/launcher.html?url=%2F_%23%2Fl%2Fmeetup-join%2F19%3Ameeting_ZjkyYjc2ZTktYTNmOC00OTliLWE5NTItMGM5ZGRiMzI1MWEx%40thread.v2%2F0%3Fcontext%3D%257b%2522Tid%2522%253a%2522b66709e9-1b6a-4649-a18d-017b8a4b8aa7%2522%252c%2522Oid%2522%253a%2522a731b547-aa9a-4990-a6bc-527e8ce60a7e%2522%257d%26anon%3Dtrue&type=meetup-join&deeplinkId=ed09915f-7770-4919-8ef2-058af0139cdf&directDl=true&msLaunch=true&enableMobilePage=true&suppressPrompt=true   Join us on this FulGaz Ride. Start Here: https://fulgaz.com/quick-start/ 1 JOIN & DOWNLOAD FULGAZ Create an account to activate your 14-day FREE trial.  Then download the FulGaz from your favourite app store. FulGaz is compatible with iOS, Android, Windows, Apple TV or Mac. To see if your device is compatible with FulGaz check out our guide.   2 Connect your trainer Simply open FulGaz, hit “Get Started,” and then connect your devices via the button at the top of the homepage.   FulGaz is compatible with most smart trainers and smart bikes, speed sensors, and heart rate monitors. To see if your trainer is compatible, check out our guide.   QUICK START GUIDE 3 Let's ride With 2,000+ rides and new ones added weekly, there is something for every level of cyclist. Search for iconic rides or by country, time and difficultly.  Our NEW and TRENDING collections are also a great place to start.   Be social and join us on Teams too - https://teams.microsoft.com/dl/launcher/launcher.html?url=%2F_%23%2Fl%2Fmeetup-join%2F19%3Ameeting_ZjkyYjc2ZTktYTNmOC00OTliLWE5NTItMGM5ZGRiMzI1MWEx%40thread.v2%2F0%3Fcontext%3D%257b%2522Tid%2522%253a%2522b66709e9-1b6a-4649-a18d-017b8a4b8aa7%2522%252c%2522Oid%2522%253a%2522a731b547-aa9a-4990-a6bc-527e8ce60a7e%2522%257d%26anon%3Dtrue&type=meetup-join&deeplinkId=ed09915f-7770-4919-8ef2-058af0139cdf&directDl=true&msLaunch=true&enableMobilePage=true&suppressPrompt=true   303 Webinar Series Continues - February 4th 6-7 TriDot Pool School. We have Coach Brandy Ramirez to take us though the program and where you can find a TriDot Pool School near you!   Announcing Coaches Corner (aka Office Hours) with Coaches April Spilde and Rich Soares. Every 3rd Tuesday of the month. Link to Feb. 18 Coaches Corner - link   Upcoming Programming - Our February focus will be on swimming. Feb. 1 - FASST and essential pool equipment Feb. 8 - Webinar with TriDot Pool School Director, Coach Brandy Ramirez Feb. 15 - How to Read Swim Workout Feb. 22 - Open Water Skills   Grit2Greatness Coaching Facebook Page Live - Come check out our new coaching Facebook page @grit2greatnessendurance Ask A Coach Sponsor: G2G Endurance Triathletes, stop guessing and start progressing! At Grit2Greatness Endurance Coaching, we've teamed up with TriDot to take the trial and error out of your training. Personalized workouts, next-level analytics, and seamless onboarding—it's all built to make you better, faster. Try it for two weeks FREE, then keep going for as little as $14.99 a month. The right training plan can change everything. Ready to see how far you can go? Click one of the sign-up links in our show notes today!  Ask A Coach: What's the most important part of the swim stroke? Hint, it's not the stroke. It's F.A.S.S.T. Setup (Rich): Swimming 101 in college, private in-pool lessons, professional assessments with video and coaches (eg, Swim Labs), reading books, Total Immersion, the pro in the lane next - these are all some of the ways that I tried to improve my swimming technique and form.    In July of 2022, I was invited to Dallas with the TriDot coaches at that time to pilot the TriDot Pool School. This was a program that had been in development for years and the coaches were going to be the students/subjects.   The greatest problems to overcome are drag and balance. At the core of the program is the foundation of the swim position that occurs between strokes. In fact, this program spends 90% of its focus on that position between strokes and maybe 10% on the stroke itself.   We are going to introduce the components of this position which we affectionately call F.A.S.S.T. Fingers flat and forward Arm stretched straight Shoulders and hips at 45 degrees Spine aligned from tail to crown with head facing down Thumb to thigh with palm to sky To really learn the FASST method, it helps to have long blade fins, snorkel and nose clips. Here are some links to what I generally suggest and are common at the pool schools. Amazon.com : Speedo Unisex-Adult Swim Training Fins : Sports & Outdoors Amazon.com : Speedo unisex adult Swim Training Bullet Head diving snorkels, Shocking Lime, One Size US : Sports & Outdoors Amazon.com : TYR Ergo Swimclip - Black : Nose Plugs : Sports & Outdoors   The nose clips are to keep water out of your nose while using the snorkel.   Get Gritty Tip: The Power of a Misogi Challenge What if you did something so difficult, so uncertain, that there was a real chance you might fail? That's the essence of *Misogi*—an ancient Japanese practice redefined by modern thinkers as a way to push boundaries, build resilience, and redefine what's possible.   The rule? Pick a challenge so big and audacious that there's at least a 50% chance you won't succeed. It should be something far outside your comfort zone, forcing you to confront your limits—and then go beyond them.   For multi-sport athletes, a *Misogi* isn't just about physical endurance. It's about mental toughness, adaptability, and proving to yourself that you're capable of more than you think. Maybe it's your first ultra-distance event, a self-supported adventure, or a challenge that removes the usual metrics and expectations.   For the everyday human? A *Misogi* might mean committing to something that genuinely scares you—signing up for a triathlon when you don't see yourself as an athlete, tackling a project at work that feels beyond your skillset, or even showing up in a space where imposter syndrome tells you you don't belong.   Here's the truth: You don't grow by doing what you already know you can do. Growth happens when you face uncertainty and decide to take the leap anyway.   So, what's *your* Misogi for 2025?     TriDot Workouts of the Week:  To kickoff our February theme on swimming, let's start with a TriDot Swim workout. Since this is an Assessment Week for both April and I, we thought we'd share the Critical Swim Speed assessment. We'll explain what the session is, how to pace it for your best results, how to calculate your Critical Swim Speed and how to track your progress. Warmup 4 x 25 Kicking With or Without Fins (15 sec) 4 x 25 FASST with Breathing (15 sec) 4 x 25 Pinocchio-Glove (15 sec) 4 x 25 FASST-1-FASST (15 sec) 4 x 25 Finger-Tip Drag Drill (15 sec) 4 x 25 Full Stroke Swimming Build to Z4 (15 sec)     Main Set 200 swim starting slow and gradually building pace from Z2 to Z4 for final 50; rest 2 min 1. Perform a 400 time trial effort from a push (not dive). 2. Recover for 10 to 15 minutes with easy swimming and rest. 3. Perform a 200 time trial effort from a push. Be sure to count your laps correctly. Your 400 time should not be faster than twice your 200 time. Balance of time @ Z2 with excellent form Be sure to enter/confirm your assessment results to update your training intensities and race projections.     Cool Down Balance of time @ Z2 and/or repeat warm up drills as time permits. How to calculate your CSS? Critical Swim Speed (CSS) is a measure of a swimmer's aerobic capacity and is calculated using the following formula: CSS (m/sec) = 200 / (time taken for 400m – time taken for 200m). CSS in meters per second can also be calculated using the following formula: CSS (m/sec) = (D2 - D1) ÷ (T2 - T1), where D1 = 50, D2 = 400, T1 = time for 50m swim in seconds and T2 = time for 400m swim in seconds. Swimming fast can be simplified into a physics equation: (S)peed = Stroke (L)ength x Stroke (R)ate. How to track your CSS? Use TriDot and let it do it automatically. Plus keep a SwimDot score of your percentile ranking, normalized and banded to show you against your peers. Keep a spreadsheet and build this formula into it.  We are happy to email you the CSS Logbook which includes a way to track what your 400 and 200 paces were, the ratio between the two and more. Simply go to the G2G Contact Us Page and send with the subject line CSS and we will get that right over to you. Guess what, Rich! It's that special time of the show where we have some fun as I take you through some fun and maybe, “not-so fun dilemmas.” It's time for…!  Today's Fun Segment: Like It, Love It, or Leave It! (Pool Edition) How It Works: You give your guest three pool-related training experiences. They must "Like It" (it's fine), "Love It" (can't get enough), or "Leave It" (never again!) by assigning one to each category. 1. Lane Etiquette Dilemmas Swimming with someone who constantly touches your feet Circle swimming with five strangers in a lane Getting stuck behind a slow swimmer with no passing room 2. Swim Gear Struggles Goggles that fog up mid-set A swim cap that keeps slipping off Wearing a wetsuit in the pool for “race simulation” 3. Pool Training Drills Endless kickboard drills Hypoxic breathing sets (fewer breaths per lap) Sighting practice in the pool (aka, looking like a dolphin) 4. Post-Swim Realities Smelling like chlorine for the rest of the day That intense hunger that hits 10 minutes after getting out Wet hair dripping down your back no matter how well you towel off 5. Annoying Pool Habits The person who sprints past you, then immediately slows down Mid-lane conversations that block the wall when you're trying to turn Someone doing butterfly in a crowded lane 6. Swim Set Preferences 10x100s on a tight interval A long, slow continuous swim IM (individual medley) even though you're only here for freestyle 7. Unexpected Pool Hazards That mystery warm spot in the water Hairballs floating toward you mid-lap The moment your goggles snap right before the main set   Closing: Thanks again for listening this week.  Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey! Train With Coach Rich: Coach Rich Soares Rich.soares@tridot.com Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares   Train with Coach April: Coach April Spilde April.spilde@tridot.com Grit2Greatness Endurance Podcast Podcast Series - Apple Podcasts TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde Triathlon Fun Segments: Would You Rather? Ironman Confessions Like It, Love It, Leave It Transition Troubles   Shoutouts to: @genucan @grit2greatnesscoaching @ironmantri @303triathlon @tridottraining @tridottrainingsystem #grit #grit2greatness #usatriathlon #wintertriathlon #breckenbiener  #ironmantri #cycling #triathlon #swimbikerun #Iamtridot #tridotambassador #tridotcoach

One rainy night after a festival, Bobby and his friend spotted a hot pink parachute left in a park. As water skiers wanting a parachute for para-skiing, they decided to take it. Bobby climbed a tall tree to cut it down but fell 25–30 feet.During the fall, Bobby experienced what he believes was a near-death experience, finding himself in a peaceful, divine light free from physical burdens. Meanwhile, his panicked friend revived him by pounding on his chest, bringing him back to life.Later diagnosed with a concussion, Bobby couldn't recall the fall but discovered similar near-death experiences in books, leaving him convinced he may have briefly died.

Author : Gemma Amor Narrator : Barry J. Northern Host : Alasdair Stuart Audio Producer : Chelsea Davis “Less Exalted Tastes” originally appeared in the 2024 collection All Who Wander Are Lost Gemma Amor https://gemmaamorauthor.com/ Total Immersion https://gemmaamorauthor.com/books-gemma-amor/full-immersion-by-gemma-amor/ Hot Singles In Your Area by Jordan Shiveley https://unbound.com/books/hotsingles Irish House Burning Mania https://www.countrylife.co.uk/architecture/the-tale-of-irelands-house-burning-mania-of-1919-1923-221446 Resident Evil https://en.wikipedia.org/wiki/Resident_Evil_Village […]

This Devotional is brought to you by the Senior Pastor of the global, multicampus ministry, Petra Christian Centre, Pastor Ayo Ajani.

This Devotional is brought to you by the Senior Pastor of the global, multicampus ministry, Petra Christian Centre, Pastor Ayo Ajani.

This Devotional is brought to you by the Senior Pastor of the global, multicampus ministry, Petra Christian Centre, Pastor Ayo Ajani

This Devotional is brought to you by the Senior Pastor of the global, multicampus ministry, Petra Christian Centre, Pastor Ayo Ajani

In this session of Healing School 2024, Pastor Dale discusses the benefits of making time to immerse oneself in the Word of God, especially when fighting the good fight of faith for healing. When we make the effort to plant ourselves in the Word - rather than simply visiting it - we can expect to flourish.

Sunday – 07/7/2024 – The Principle of Total Immersion – Part 2

Sunday – 07/7/2024 – The Principle of Total Immersion

The Way of Sacrifice --- Send in a voice message: https://podcasters.spotify.com/pod/show/official-ayo-ajani/message

Total Immersion Ibadan. --- Send in a voice message: https://podcasters.spotify.com/pod/show/official-ayo-ajani/message

This message is brought to you by the Senior Pastor of the global, multicampus ministry, Petra Christian Centre, Pastor Ayo Ajani. --- Send in a voice message: https://podcasters.spotify.com/pod/show/official-ayo-ajani/message

This message is brought to you by the Senior Pastor of the global, multicampus ministry, Petra Christian Centre, Pastor Ayo Ajani. --- Send in a voice message: https://podcasters.spotify.com/pod/show/official-ayo-ajani/message

You must have a plan to succeed in your real estate business. Going into it blindly will set you up for failure; of course, this is something you want to avoid. Listen to this episode of "The Real Estate Sales Podcast" to help you develop a strategic plan of action to thrive in the changing market. Host Jimmy Burgess emphasizes that the best in the is yet to come and provides a comprehensive approach to ensure continued success and growth.  Let's dive into the key points and actionable steps outlined by Jimmy. Believe in Possibilities Jimmy stresses the importance of belief in one's potential and the possibilities for success in the real estate business.  He encourages realtors to observe others who have achieved greater success, acknowledging that belief influences actions, prompting individuals to pursue uncomfortable tasks confidently in future results. Educate for Success Jimmy highlights education as a crucial component of success.  He prompts real estate professionals to enhance their skills, knowledge, and understanding of the market to align with their beliefs and improve the chances of achieving desired outcomes. Take Action Taking action is vital, and Jimmy advises against waiting for the perfect moment.  He encourages realtors to take steps, expressing that momentum builds as actions are initiated. Control Your Schedule Jimmy underlines the significance of purposeful scheduling, outlining the value of time-blocking for prospecting, learning, and client follow-ups.  Taking control of one's schedule is foundational to advancing a real estate business. Identify and Serve Ideal Clients Understanding and identifying ideal clients is critical in providing valuable services. Jimmy emphasizes the importance of studying ideal clients, learning about their preferences, and seeking to add value to their lives. Differentiate with Unique Value Proposition Real estate professionals must define their unique value proposition to set themselves apart from the competition.  Jimmy explains the significance of differentiating oneself as the obvious choice for potential clients. Total Immersion in Client's World Real estate professionals are encouraged to immerse themselves in their ideal client's world, participating in activities and clubs where their clients are present.  This strategy facilitates building strong connections and understanding client needs, thus enhancing the ability to provide specific and valuable services. Try and Host Open Houses Jimmy advocates for trying various business activities and actively hosting open houses. He highlights that open houses engage potential buyers and sellers and provide insights and opportunities for building a client database. Create Systems for Follow-up Establishing a robust follow-up system to ensure no leads fall through the cracks is essential in converting potential leads into successful business transactions.  Jimmy emphasizes the need for consistent follow-up through various communication channels. Overcome Setbacks Dealing with setbacks is part of the real estate business, and Jimmy advises facing challenges head-on, maintaining a forward-moving mindset, and consistently adding value to the market. Make Calls and Commit to Consistent Effort Create a habit of making real estate-related calls.  Jimmy highlights the direct correlation between these conversations and business transactions. Immerse in Business for 90 Days Jimmy suggests dedicating 90 days to going all-in on one's real estate business, focusing on outbound calls, client understanding, and content production. Jimmy's strategic plan provides a roadmap for realtors to thrive in the current market and surpass previous levels of success, ensuring the best is indeed yet to come. Embrace a higher level of action, continuously improve your skills, and take steps to enhance client service. These actions will help you see the results you want in your business. "The people that overcome anything that this business throws at them, that keep moving forward, that keep adding value, that keep finding ways to bring value to the marketplace, are going to be the people that will have a future that is brighter than their past." - Jimmy Burgess. Do you have a video or content idea perfect for your business? Share it with Jimmy! Connect with Jimmy Burgess on LinkedIn and Facebook, and his YouTube channel.  If you like what you heard today, we'd love it if you'd share a rating or review and then subscribe to the podcast and tell others about it. You can find The Real Estate Sales Podcast on Apple Podcasts, Google Podcasts, Spotify, Audible, and our website, The Real Estate Sales Podcast.

Der myNLP-Gründer, Coach und Kommunikationsexperte Dr. Mario Grabner nimmt dich in dieser Episode mit ins Unbekannte. Er zeigt dir, was in deinem Leben möglich ist, wenn du klare Entscheidungen triffst und dich mutig mit einem neuen, förderlichen Umfeld umgibst. Aus seiner persönlicher Erfahrung weiß er, dass dies der Schlüssel zu deiner Weiterentwicklung, deinem Erfolg, zum Leben deiner Träume ist. Nur Mut, wage die ersten Schritte! Die myNLP-Community ist gerne für dich da und begleitet dich auf deinem persönlichen Erfolgsweg. >>> Wenn auch du mit NLP deine Ziele erreichen willst, dann buche jetzt gleich dein kostenloses Coaching-Gespräch auf www.mynlp.at/coaching.>>> Wir analysieren deine aktuelle Situation und geben dir Strategien an die Hand, die dich auf ein neues Level heben! 

In this Boles.tv live stream highlight, David Boles shares his experience with total immersion Italian language learning -- that begins with Busuu, gets thwarted by Babbel, becomes enhanced with Forgotten Books, and is finally celebrated with Cibor TV! 

Sunday – 07/23/2023 – The Principal of Total Immersion

Allegra Goodman discusses the first pages of her latest novel, Sam, how she discovered the voice of her young protagonist through freewriting, how she complicated that voice as her protagonist aged, the limitations and gifts of writing in the present-tense, 3rd-person limited point of view, and how silence helps a writer stay true to her characters.Goodman's first pages can be found here.Help local bookstores and our authors by buying this book on Bookshop.Click here for the audio/video version of this interview.The above link will be available for 48 hours. Missed it? The podcast version is always available, both here and on your favorite podcast platform.Allegra Goodman's novels include Sam (a Read With Jenna Book Club selection), The Chalk Artist (winner of the Massachusetts Book Award), Intuition, The Cookbook Collector, Paradise Park, and Kaaterskill Falls (a National Book Award finalist). Her fiction has appeared in The New Yorker, Commentary, and Ploughshares and has been anthologized in The O. Henry Awards and Best American Short Stories. She has written two collections of short stories, The Family Markowitz and Total Immersion and a novel for younger readers, The Other Side of the Island. Her essays and reviews have appeared in The New York Times Book Review, The Wall Street Journal, The New Republic, The Washington Post, The Boston Globe, and The American Scholar. Raised in Honolulu, Goodman studied English and philosophy at Harvard and received a PhD in English literature from Stanford. She is the recipient of a Whiting Writer's Award, the Salon Award for Fiction, and a fellowship from the Radcliffe Institute for Advanced study. She lives with her family in Cambridge, Mass, where she is writing a new novel. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit 7amnovelist.substack.com

ON this week's podcast, Southern Star editor Siobhán Cronin speaks to Melissa Duncan – a 'total immersion' expert and fellow sea swimming fanatic – about a shared love of the sea, building her own swimming pool, and some well-known West Cork names she has coached along the way.Swimming became a lifeline for many during the pandemic, and so many have kept it going, which has left Ireland with a really strong and wonderful community.Over the next few months, we will feature interviews with prominent figures in the swimming scene, from both West Cork and beyond.Total immersion is a technique that involves running through swim strokes in a similar fashion to yoga, with the aim being to move through the water more efficiently. Melissa Duncan has been one of the biggest proponents of the technique in Ireland and joins the podcast to chat about the benefits of adapting to it.Duncan runs The Swim Studio – Ireland's first total immersion swim coaching studio to be located in Ireland.Follow along with Siobhán's latest blog post, where she writes about getting ready for those organised summer swims, by clicking here.This episode was produced and presented by Siobhán Cronin, with editing by Dylan Mangan.***Thanks for listening to The Southern Star's In The News Podcast. Please be sure to like, share and subscribe wherever you listen to podcasts.Listen to our previous episodes by clicking here.For more on this story pick up a copy of this week's Southern Star or subscribe online via www.southernstar.ie/epaper. Hosted on Acast. See acast.com/privacy for more information.

Ryan Chatfield  and his mates have spent their lives exploring, and filming, the world below the waves. When they turned their skills to documentary making, a new connection, film-maker Brendan Hutchins, helped them pitch a series to Disney+, Shipwreck Hunters Australia. Together, they tell the stories of shipwrecks, their victims and survivors, making a human...

A Christadelphian Video: Description: Biblical baptism is an act full of symbolism. For an adult to be baptised Biblically, they need to be aware that they are sinful, in need of forgiveness, believe the gospel, and to be prepared to be completely immersed in water. This must be followed by living a life after the example of God's Son, Jesus Christ, with the hope of being given eternal life. You can follow us online at.. CHRISTADELPHIANVIDEO.ORG, a worldwide collaboration by Christadelphians to help promote the understanding of God's Word to those who are seeking the Truth about the Human condition and God's plan and Purpose with the Earth and Mankind upon it. Christadelphianvideo.org is an online tool for establishing just how far removed today's mainstream Christianity is from the 'True Christian Teachings' of the 1st Century Apostles. You can follow us online at.. #1 Our main site... https://cdvideo.org #2 Our podcast on android... https://cdvideo.org/podcast (50,000/wk Downloads recently!) available on most podcast platforms #3 Our podcast on Apple...https://cdvideo.org/podcast-apple #4 Our facebook...https://facebook.com/OpenBibles #5 Our Whats App... http://cdvideo.org/WhatsApp #6 Our Instagram... http://cdvideo.org/Instagram #7 Our twitter... http://cdvideo.org/twitter Watch / read / Listen to other thoughts for the day on our site here https://christadelphianvideo.org/tftd/ #Christadelphianvideo #christadelphianstalk #Christadelphians #open bible #Gospel truth --- Send in a voice message: https://anchor.fm/christadelphians-talk/message

Coach Maurice (Mo) Wills is the man who is responsible for getting to the start and finish line of all my major races minus my one DNF ( did not finish). Mo, taught me to swim and believed I could do more than I ever thought possible. I also told him he was the first coach that didn't fire me- long story.   Mo  is a USA Triathlon, a level two coach, certified total immersion swim instructor, certified Chi running instructor, and master trainer for heart zones. He is a two-time Boston Marathon finisher, ultra-marathoner and 11-time full-distance Ironman finisher. He had more than 25 years of race experience and over 20 years of coaching experience at all levels and distances. He has coached hundreds of athletes in person and remotely to their finish lines.He always says “hate me now, love me race day”. He ran competitively in high school and college. He burned out and took a hiatus after college until his mother told him he was fat. He then started running again. It was from there his passion grew and grew. He went from running, cycling, to triathlon racing and  coaching.  When winter comes, Coach Mo likes to play in the snow being an accomplished snowboarder and skier. He is a certified Tier 1 snowboard instructor. Besides being a coach, Maurice Wills is also an active CPA and holds a BS in accounting from North Carolina A&T State University.  Episode Highlights: Mo  running  history in high school along with other sports. After a long hiatus in college, Mo takes up running again after his mother calls him fat. His first triathlon race. Coach Mo gives us his take on triathlons. He gets hoodwinked into becoming a coach. How he connected with his present business partner  Mo shares some words of wisdom Guest Bio Maurice (Mo) holds a BS in Accounting from North Carolina A&T State University, where he ran Track & Field and Cross-Country. He is a USA Triathlon Level II Coach, certified Total Immersion instructor, certified ChiRunning Instructor and Master Trainer for Heart Zones. Mo is a two-time Boston Marathon finisher, Ultra-marathoner and 11-time Ironman finisher on 5 of the 7 continents. He has completed 10+ marathons and numerous triathlons around the world. Mo has 25+ years of race experience and over 20 years of coaching experience at all levels and distances. He had coached hundreds of athletes (in person and remote) to their finish line goals from 5K to Ultramarathon, including 100+ ironman finishes. Mo started coaching a competitive swim team in 2017 and is now a certified lifeguard instructor. He also likes to play in the snow. He is an avid snowboarder, skier, and snowmobile enthusiast. He is also a Level 1 certified snowboard instructor. Mo is a  CPA, so not only will he coach you through a successful triathlon season, but he can find you some good tax deductions on your next return. Mo co-owner of Infinity Multisport with business partner Lara Mele.    Connect with Coach Maurice (Mo) Wills  Connect with Coach Mo on Facebook. Connect with Coach Mo on Twitter Catch the coach's website Contact Coach Mo on email at train@infinityeffect.com or maurice@infinityeffect.com Did you enjoy today's episode? Please subscribe and leave a review. If you have questions, comments, or possible show topics, email Runningischeaperthantherapyolb@gmail.com. To subscribe and review use one links of the links below  Apple Spotify Google  Get a copy of the book Running Is Cheaper Than Therapy: A Journey Back to Wholeness. It is available in  hardback, paperback, and newly released audio form.   Connect with Dr. Ouida Brown Instagram @ouilifeouilove Facebook @ouilifeouilove33 Twitter @ouilifeouilove Youtube @ouilifeouilove Sign up for my newsletter http://bit.ly/OuilifeOuiloveNewsletter  

Sunday – 07/24/2022 – The Principle of Total Immersion – Part 2

Sunday – 07/17/2022 – The Principal of Total Immersion

Rather than treating the symptoms of your anxiety or other psychological condition, the Celebrity Saviour, Robert Grigore (1-778-883-4819), aims to heal the underlying causes using Total Immersion EMDR. Go to https://www.thecelebritysaviour.com/media (https://www.thecelebritysaviour.com/media) to find more information on the treatment.

How to stop stuttering, fast? A total immersion could be the answer to this question. Another question, if you are looking this up online, how badly do you want to/need to stop stuttering? Our process is a deep immersion and it requires dedication, but promises success. Another question, are you ready to stop stuttering, fast? Let's take this next step, together. "I want to learn more about Pro90d right now!" Visit: https://pro90d.comSubscribe to Here's How to Stop Stuttering & Say What You Want on Soundwise

How to Stop Stuttering - Stammering Using This Total Immersion Process "I want to learn more about Pro90d right now!" Visit: https://pro90d.comSubscribe to Here's How to Stop Stuttering & Say What You Want on Soundwise

Total Immersion in Limud Torah & the Recognition that Brings the Geulah (Bechukosai 5782)

這集CC邀請到魚式游泳教練Wannie跟我們分享魚式游泳的特色，還有她斜槓成為魚式游泳教練的原因。CC也跟Wannie教練學過魚式喔!對魚式有興趣的朋友不要錯過了!

If you want to make big changes in your life, then a lot of things in your life are going to have to change. The problem is that most people do not like to change things! Most people have big lofty goals but want to change as little as possible. So today, I'm going to offer up an alternative way of doing things, something I call “total immersion.” The post 117. The Power of Total Immersion appeared first on Running Lean with Patrick McGilvray.

Lloyd Henry likes to go big or go home. Thanks to a dare from his sister, Lloyd embarked on a triathlon journey that has brought him to 27 Ironman and long course finishes, the first African-American to finish an Ironman on 6 continents and  the Ironman World Championship in Kona, Hawaii.  Today, Lloyd Henry is not only an accomplished athlete, he is also a coach, helping other athletes learn to accept the challenges that come their way.   As a coach, Lloyd specializes in form and technique with a special emphasis on Total Immersion swimming,  ChiRunning and ChiWalking. He has helped clients learn to swim, improve their stroke, compete in a triathlon, move from the couch to a 5k, finish their first marathon, qualify for Boston and hear those famous words “You Are An Ironman.”  Lloyd's story shares that you don't have to have experience or be an athlete to TRI. You just have to accept the challenge and begin! Listen or view to hear more of his story.  Don't forget to leave a review, share with your friends, and Follow Tri Beginner's luck on Twitter, Instagram and Facebook.  And send any questions or feedback you have to  imreadyto@tribeginnersluck.com.     Let's Tri this!

Dean and Paula explain several swimming drills that can be used to increase speed in the water. They make reference to the VeloPress book by Sheila Taormina called Swim Speed Secrets. The drills discussed include: sculling, streamline drill, press out, recovery drill, finish drill, hand entry drill, Tarzan drill, and vertical kicking. They also discuss Total Immersion, gliding, and the high-elbow catch. Also in this episode they discuss: the Mesa Marathon, Boston 2022, Yuko Gordon, and Changpeng Zhao. RyR is a team of runners and triathletes who receive comprehensive and customized coaching. The team name has dual meanings. The first is based in Hebrews 12:1 in which Christians are instructed to run the race set before us. In this context, RyR stands for Run your Race, with an emphasis on meeting you (the athlete) where you are and coming alongside you to help you reach your goals. The verse emphasizes patience, endurance, and perseverance. These qualities are essential for success as both athletes and coaches. The second meaning is based on the enduring friendship and marriage between the founding coaches, Dean and Paula Roberts. In this context, RyR stands for Roberts and Roberts. While our primary mission is to help athletes set and reach fitness and performance goals, we understand that this must occur within the context of each athlete's daily life. We strive to form an individual relationship with each athlete and make sure weekly training fits seamlessly into family life and work schedules.

Friends! Thanks for joining today's meeting,. Today's question is "Why Are We So Hard On Ourselves?" I say we, but I mean me.Life is not designed to hand us success or satisfaction, but rather to present us with challenges that make us grow. Terry Laughlin, founder of Total Immersion. This past summer was a major challenge for me and I thought I had become an expert at managing a crisis, with hip replacements, bankruptcy, heartbreak, tragedies, adopting via foster care, I thought I checked a lot of boxes for painful things. However, this summers challenge involved me spending 4 nights in the Intensive Care Unit at a Children's Hospital with my daughter. It was an expected surgery. I knew we would be in the intensive care unit. It was still terrifying. I still remember the beeping sounds.Good news, my daughter is healing and we got through it. We will likely go back for more surgeries but I will address that when the time comes. Here are 4 things I learned about that experience and I hope these things help you with any challenge you're facing now. 1. Give yourself credit for your wins. You have some wins, even if your win is that you're listening to podcasts and seeking information or ways to get better at managing your life.  You have one, so recognize it.2. You can't wait until you have everything figured out to feel confident. You have to do things that are uncomfortable and solve the problems that you need to solve along the way. This is life.  I am swimming in the unknown and I think this is the ocean I will continue to live in and that's ok. 3. You will make mistakes. Solve them, forgive yourself for errors and move forward. Repeat this cycle as needed, especially the forgiving yourself part.4. Don't be so hard on yourself, you're growing. You're a human being that is growing. Let's start today's meeting. 

What a great way to round out Season 2 of the show - Expanding on our look at the Technical side of recreational diving, I'm joined by Ryan Duchatel, JJ CCR Trimix Instructor, cave diver and co-owner of Total Immersion Diving based in Newcastle , Australia.I've found many recreational divers are curious about the tech divers out there and the complex equipment they use.  It seems to be a bit of a dark art and I've regularly heard comments along the lines of "It's for people wanting to dive deep" or "that it is too complex and expensive for me".  The reality is very much to the contrary, technical diving is for anyone who wishes to extend their dives, either in time, depth, range or all of the above.  Ryan talks about the evolution of Total Immersion Diving and provides us with great detail on how a  closed circuit rebreather works and  the many advantages that they provide, such as being able to get closer to wildlife, warmer diving, longer NDL's at all depths, variable partial pressure  Ryan's Links:Websites:totalimmersiondiving.com.aurebreathers.com.auSocial:Total Immersion Diving - FacebookRyans Pro page - FacebookRyans personal page - FacebookWe gave a shout out to the Behind The Mask team during the show as they are supporting and calling for support from you to ban shark finning in the EU,  please follow the link and sign the petition (EU nationals only) Link to the petition

Sound healing is one of the oldest forms of natural relaxation, stress relief and healing and has been practiced in many cultures and civilisations for thousands of years. More recently the emergence of modern sound therapy has lead to an increasing body of research showing the physiological & psychological benefits of sound healing but you only have to hear the sound of the ocean waves or a babbling stream to feel the transformational power and the positive benefits of healing sound. Harmonic vibrations created by overtone-emitting instruments such as tuned percussion, singing bowls & gongs can stimulate the alpha and theta brain waves associated with a deep meditative and restful state that is highly conducive to healing - sound massage for the body, mind & soul. Some of the positive effects of sound healing, sound meditation & gong baths are.. • Induces deep relaxation, calming the mind and helping to release muscle tension • Lowers anxiety & stress and lead to improved sleep • Enhanced mental focus, creativity, concentration, awareness & insight • Awaken a sense of physical and mental harmony and an increased sense of welbeing • Effective natural pain relief and can promote faster recovery from injury & illnesses Create a sonic space for renewal, reflection and transformation with this powerful music, the perfect musical ambience for relaxing at home as well as for #yoga, #pilates, #massage, #healing therapies and #bodywork. Lie down in a warm and comfortable place, and be totally immersed in blissful sound and vibration. Hit play and de-stress! **** Silencio Music is an independent music production company with a focus on high quality ambient music for hypnosis, meditation & therapeutic relaxation. The music is based on clinical research & healing traditions and has been specially composed in collaboration with practitioners to produce an audio library of tracks specifically tailored to the needs of health professionals & therapists. Licenses are available from Silencio Music which allow you to legitimately use our tracks and collections both as therapeutic background music and to create your own guided meditations, hypnosis audio products, videos, websites & mobile applications. Chris Mullett – Founder & Composer My music combines both acoustic & digital instruments with voice & ambient recordings to create flowing tracks which emanate peace, tranquility and harmony. I am constantly searching for new resonant sounds, rhythms & musical forms & have a deep interest in the power of music in both traditional and contemporary healing practices. I have over 20 years experience in composing music for meditation, hypnotherapy, relaxation and yoga & also compose music for film, theatre, dance and TV including work with The Royal Shakespeare Company, The Young Vic, Channel 4 Films & Granada TV. https://calmsonic.com/ https://silenciomusic.co.uk/ https://twitter.com/SilencioMusic https://www.facebook.com/SilencioBlissfulMusic https://www.linkedin.com/in/silencio/

Guest bioBobbe Greenberg is the real deal. She learned to swim in her 50's and now at 74, she's completed 14 full Ironman triathlons, over 30 half-Ironmans, as well as countless other running and swimming races. This fall, she'll be competing in the Hawaii Ironman World Championships for the eighth time. This time, she'll be in the Women's 75-79 age group; since the race's inception in 1978, only two women have competed in this category. A retired English teacher who has been married for 53 years, she has two daughters, four grandchildren, and a huge amount of gratitude. Wholeheartedly embracing this endurance lifestyle, she hopes to continue pushing boundaries and having fun!Connect with Bobbe Facebook: https://www.facebook.com/bobbe.greenberg LinkedIn: https://www.linkedin.com/in/bobbe-greenberg-b959aa11/ Instagram: @gobobbeTwitter: @gobobbeShow notesFrom tag to cheerleading to triathlonLearning to swim in her late 50's How she's getting faster over time- even in her 70'sWhat success means to Bobbe     Where Bobbe's strong self-image comes from How triathlon has made her less concerned about body image, appearanceFun fact: Bobe was a strong fraternity party eating contest competitor Bobbe's racing mantra The power of positivity The importance of meaningful work; why she's glad she delayed retirementThe joy of spending time outdoorsLinks/resources Total Immersion (how Bobbe learned to swim) Big Sexy Racing Team This grandmother learned to swim in her 50s. Now, at 73, she's a returning Ironman champion.The Diary of Anne Frank Sea-bands (anti-nausea motion sickness natural remedy)For full details click here. ******If you enjoyed this episode, please consider buying me a cup of coffeeHave a question you'd like me to answer on the podcast?Ask me right here **Visit my website to get your FREE guide to crushing Impostor Syndrome**Want to know my secrets for getting published in top publications? They're all in my e-book, 7 Pitches That Sold. Use the code realfit50 to get half off.Let's Connect!WebsiteLinkedInInstagramTwitterSupport the show

Welcome This is the New Year's Eve special and we have and we are closing out the year with a return guest, elite triathlon coach Jim Vance to talk about his book Triathlon 2.0.  We'll get into the interview setup in just a few. Welcome to Episode #106 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  I'm your host Rich Soares and I'm glad you are joining us for another week of endurance interviews and discussion.  Bill is with family this week and Khem is in Nepal and on excursion to Everest base camp and can't wait to hear about her adventures. Hope you enjoyed the new intro music.  That was "Trip Like I Do" by Crystal Method Health IQ Our show today is sponsored by Health IQ.  Triathletes like you can get special rate life insurance with Health IQ because of your healthy lifestyle.  Health IQ has exclusive rates for those who qualify - you get additional savings by submitting actual data from race results. We've partnered with Health IQ because we believe in their service and competitive rates.  They are sure to impress you with their customer service and rates.  They'll answer all your questions and help you get the rates you deserve.  We've received our quotes which were 20-30% than other insurers.  Make a new years resolution to save some money and see if you qualify by getting your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent.  It'll take less than a minute to put in your contact information and then Health IQ will guide you through the process in a way the respects your time and goals. Last week's guest Thanks to last week's guest, ultra and adventure racer Travis Macy who is the author of The Ultra Mindset: an endurance champion's 8 core principles for success in business, sports and life.  If you haven't heard the interview yet, go back and check it out on episode #105. Discussion Teasers After the interview I'll have some thoughts on the interview with Jim Vance, his book Triathlon 2.0, considerations for the self-coached athlete, and an offer to those who want to take their training to the next level or feel like they could use the partnership of a coach this season. I also have some reflections on some of the show highlights this year and some of the interviews that were particularly memorable and informational. Last, I have a funny Christmas triathlon gift story and a ask to see if any of you have good triathlon or gear Christmas stories that you would share. That's it for the teasers, let's go to the interview. Interview Setup Jim Vance is an elite endurance sports coach, author, and sport technology and training consultant based in San Diego, California. He is the personal coach 2016 US Olympic triathlete Ben Kanute, guiding him to 2017 performances of victory at Escape from Alcatraz and Island House Triathlon, as well as a 2nd place finish at the 70.3 World Championships. Triathlon 2.0 is an extremely useful book if you are a self-coached athlete.  It will help give you concrete information on how to use data to do baseline testing, guidelines for determining goal training stress, and concepts for how to create a periodized training plan. After the interview, we'll go through a couple pages of the book to give you a practical example of how to determine goal CTL for each the bike and run using an hypothetical athlete and race distance.  As Jim emphasizes in the book, these will just be examples and do not apply to all athletes or all race situations. Let's get into the interview now. Interview Jim Vance Health IQ Ad And we are back.  Thanks again to Health IQ for sponsoring today's interview.  The Health IQ advantage is their unique mortality model that enables lower rates for health conscious people.  Just like having a good driving record saves you money on auto insurance, Health IQ uses science & data to secure lower rates on life insurance for health conscious people including runners, cyclists, strength trainers, vegans, and more. With other life insurance companies, you might be penalized for family history, BMI, and other attributes but don't get rewarded for your health conscious lifestyle.  You put in the time to train consistently, have the discipline to get out there in the cold, in the dark, you eat well, and you get the rewards of greater energy, and you feel good about yourself.  Let's face it, you spend money on race registrations, gym memberships and gear.  See if you can reward yourself further and recoup some of those investments. See how much you can save. To see if you qualify, get your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent. Host Discussion Topics Practical example from Triathlon 2.0 As Jim and I discussed, there is no substitute for using hard data to assess and measure performance.  This is not to say that there is not a time and place for training or racing by feel.  I'll give you a couple of examples.  I like to do some rides and runs where I never look at a bike computer or look at my watch.  If I'm thinking about the data on my device, that part of my concentration that is on the device is not on the effort or form of the training itself. In this case performance might be limited by not being able to fully concentrate on the training. Here's another example, there are times with the information on the screen might limit your performance because you curtail effort because the data is telling you are going harder or faster than your rate of perceived exertion.  Let's say your 5 minute peak power is 300 watts from previous training sessions.  You are doing a 5 minute Vo2 max effort on the bike and you look down and your average 20 second power has been 310 for the first minute of your interval.  You may not believe you are capable of carrying that effort for the remaining 4 minutes and end up backing off.  If you were training by feel and just going off RPE, you actually may have been on a breakthrough performance and could have achieved a new PR 5 minute peak power.  My daughter's high school cross country coach won't let the athletes race with watches because it can limit their competitive nature.  The concern that they may be in the heat of battle keeping pace with a team mate or a lead group, and they see that their pace is 10 seconds faster than they've trained to and they back off and let that team mate or group go. So there is a time and place for going by feel.  Here's where you want some actual data - let's say you are doing your functional threshold testing for bFTP or rFTP.  You may do the effort without looking at a watch or power meter if you have a coach or lab tech doing your test, but you damn sure want to have data to record what the power or pace is, correct? Here's another, when you work with a coach or go to prepare you periodized training plan, you need to assess your current training load and your goal training load based on your "A" race goal and "goal" for that race (meaning distance and planned result).  Just using hours of training or mileage is not a measure of actual stress because they don't account for intensity.  Plus, as we learned in the interview with Jim, preriodization is changing the type of training you are doing as you progress from phase to phase through your plan.  You start in the base phase doing general training and get more specific the closer you get to your goal.  Similarly, your intensity increases when you get into your build and peak phases altering the training load for a given duration or distance.  Having an objective measure of the starting CTL and goal CTL are critical to your plan.  You can assess your baseline CTL by using TrainingPeaks as long as you are recording all of your bike and run workouts and are using power and/or heart rate.  As Jim mentioned, you want to track these seperately. You should work with a qualified coach to help you determine what your target CTL is for your race goal and to know whether your ramp rate from the baseline to the goal given the number of weeks to your "A" race is appropriate. If you want to learn more about this process or want help planning for next season, reach out to me at Rich@milehighendurance.com   Speaking of your 2018 season, if you are listening to this episode on the day of release then you are listening to this on New Year's Eve.  A lot of races have price increases at midnight tonight.  If you haven't done it yet, fulfill a resolution a day early and save few bucks by checking out your race registration sites today and register today.  Then go out and celebrate that you've already ticked the box on one of your resolutions! 2017 Show Highlights: When I reflected on all of the interviews of 2017, I scanned through the inventory on the Content page on the MHE website.  Some of the interviews that really stood out for me: The late Terry Laughlin from Total Immersion was such an amazing contributor to our sport and the sport of swimming.  Terry revolutionized swim learning and swimming techniques to help people swim faster with less effort. Coach David Warden who was the host of Tri-Talk and a science-based coaching.  He was one of the inspirations for MHE and he consulted me as I researched starting the show.  He was a contributing author to Triathlon Science and is one of the smartest coaches in the business. We have had legendary professional athletes like Amanda Stevens, Joanna Zeiger, Mary Beth Ellis, Rachel Joyce, Andrew Talansky, TJ Tollakson, Bek Keat, Siri Lindley, Ben Hoffman and Matt Chrabot We have had our friends at USAT including Rocky Harris, Tim Yount, Jessica Welk, Meg Duncan and Barry Siff Finally we have had some of the best coaches in the business including some of the legendary athletes plus Melissa Mantak, Ken Axford, Sara McLarty, Will Murray, and of course Jim Vance. Of course there's also the Kona coverage and all of the special interviews we did on that trip including Bob Babbitt, Mike Reilly, Tim Hola, Chrissy Wellington, Andy Potts and Tim O'Donnell. Among the highlights of 2017 is of course the partnership with 303Triathlon and the entire team.  Of course that includes Bill Plock and Khem Suthiwan.  It also includes Dana Willet, Jen Findlay, Todd Plymale-Mallory and Kim Welk.  I'd like to thank them for supporting MHE and welcoming me as a part of the 303 team. Thanks to all of the people who have supported MHE. Upcoming MHE Interviews MHE upcoming interviews: We are also going to have Joanna Zeiger back to talk about "train the pain away" We also have coach Tricia Davis who recently authored the article on "neuro muscular training" in the latest edition of USAT Triathlon Magazine. 303 Triathlon Our show is also supported by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado.  303Radio is your news podcast.  Affiliate Programs Please support our affiliate brands that support the show and help you get faster! The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150. Total Immersion -Use code MHETI10 to get 10% off items in your cart Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items. TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30 All of these discounts can be found at milehighendurance on the Sponsors page.  Closing If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.  Thanks again for listening to MHE.  Happy new year!  Talk to you again in 2018!  Stay tuned, stay informed, and enjoy the endurance journey!

Welcome Welcome to Episode #97 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares, Khem Suthiwan and Bill Plock and we are glad you are joining us for another week of endurance education.  Our interview today is with Don Rose, author of Average to Epic, A Mid-Lifers Guide to Endurance Sports and Lifelong Fitness. Last week's guest Thanks to last week's guest Tim Hola who helped us do our Kona wrap up and shared some of the tips of what has helped him with his pro-rivaling swim performance and a 9 hour and 54 minute Kona performance. 30 Second Ad Our show brought to you by 303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado.  303Radio is your news podcast and we are covering the news on Kona all next week.  Be sure to go to 303Triathlon and check out all the coverage of Kona. Interview Setup We are tweaking our format a bit this week.  We are going to go pretty much straight into this week's guest interview and then join you after the interview for the interview debrief and endurance discussion and coaching tips. As we mention in the welcome, our interview is with author and endurance athlete Don Rose.  Don has his undergraduate degree in biology and PhD in Chemistry.  He became an endurance sport enthusiast as a mid-lifer and has combined his expertise and learnings as an Ironman, cyclist and runner into a DIY guide for any endurance athlete to benefit from.  It will help you explore a number of endurance sports, including how to select equipment and deal with the excuses you might have for not trying them.  It will help you figure out how to fuel your body, understand a training plan, and understand your motivations. Without further delay, let's get into the interview with Dr. Don Rose and we'll talk to you after the interview. Host Discussion Rich's short debrief of the interview Bill we'll start with you, how was your week and what's new with you? Khem, what's new with you this week? Remembering Terry Laughlin, Total Immersion and former guest Terry Laughlin, who created the technique-focused swim training system known as “Total Immersion,” passed away Friday, Oct. 20, after complications with prostate cancer. Laughlin was 66 years old. Laughlin is survived by his wife, Alice, and daughters Fiona, Carrie and Betsy. The family announced his death Monday: “After living with metastatic prostate cancer for two years, Terry passed away on Friday, October 20th, 2017, of complications related to his condition. “He displayed his characteristic optimism, wit, and passion for life—and swimming—until the very end. Our family is in mourning and we ask that we be given time and space to grieve a beloved husband and father privately.” Terry talks about swimming like some people describe an Italian sports car or fine art, or a food describes their favorite dessert. #62 - Interview with Terry about the book Total Immersion and what the Total Immersion methodology is all about. #82 - We are going to talk to Terry about the importance of bi-lateral breathing, a convincing explanation of why it is possible and the opportunity to take your swim stroke to a new level. #71 - Terry Laughlin, Chief Optimist Officer at Total Immersion.  Terry is coming back on the show to talk about his latest blog article "What's your best stroke rate? - How I found mine.  And why it's still evolving."  We'll talk about the article and you'll be sure to pick up insightful information about how to not only find your ideal stroke rate, but also learn how to reduce your SPL (to monitor stroke length).  Most of the interview is about how to help you swim faster with less effort, but we also talk about some of the swim clinics they offer in great locations around the world. Bandito Cross race on Sunday I subscribe to a number of blogs and one of those is from former guest Dr Jason Karp.  I want to share one of his latest blog entries http://run-fit.com/understandingintervaltraining/ Shout out to Gus Pernetz of Styrd, who consulted with me in our preparation for our upcoming interview with Jim Vance and our upcoming interview with Jim Vance Upcoming Interviews Jim Vance, author of The Complete Guide to Running with Power, Triathlon 2.0 and co-author of Triathlon Science Bryan Williams, ultra runner who ran the 490 mile Colorado Trail Run this late summer and broke the FKT Don Reichelt (Spartathlon Ultra) Joanna Zeiger - The Champion Mindset Erik Kenny - EK Coaching Kane Russell of Halo Neuroscience - Bill and I doing that interview and wearing our Halos in Kona Ken Axford on bike handling skills Billy the Kid Edwards   Affiliate Programs Please support the brands that support the show and our listeners. BioTropicLabs.com - BioTropicLabs  develops sports supplements to give you the ultimate edge in training for sports performance success. Engineered by leading world-class athletes and trainers with well-researched best of breed products.  I've started taking the AFA formulation which was developed to oxygenate muscles, boost power, increase muscle growth, heighten alertness.  It's great for those high intensity sessions and I've felt pretty good the last few workouts I've been using it.  Check our more at biotropiclabs.com or go to the MHE Sponsors page.  Either way, use the code "MILEHIGH20" to get 20% off your order. Total Immersion -Use code MHETI10 to get 10% off items in your cart Effortless endurance for 49.99 Freestyle mastery for 59.99. Get excellently design helmets, glasses and gear from Rudy Project and use code MHE30 to get 30% off your full price items. Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150. Give TrainingPeaks Premium account a try.  Use MHE30 All of these discounts can be found at milehighendurance on the Sponsors page.  Closing If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  We put a lot of time and energy into producing high quality interviews with the experts, coaches and pro athletes to help you grow in the sport.  Pay that forward and recommend Mile High Endurance to a friend.  That's it for the show.  Stay tuned, stay informed, and enjoy the endurance journey!

Welcome to Episode #83 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  I'm your host Rich Soares. My loyal co hosts Khem Suthiwan and Bill Plock recorded today's show with me on Friday.  I made a mistake in saving the file and lost the recording.  I'm so sorry Khem and Bill. Please forgive me! Our interview today is Ken Axford.  USAT Level II Coach Ken Axford comes back to re-cap transitions skills and process. Plus we'll talk about running posture and drills (yes drills) that improve your form.  We will also talk about USAT National Tri Week, the Bob Cook Classic and more.  Before we get into that interview with Ken, we get to catch up with Khem and Bill.  Our pre interview discussion is brought to you by 303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado.  303Radio is your news podcast for triathlon and cycling.  Be sure to go to 303Triathlon and 303Cycling to get the latest coverage of events in Colorado. Thanks to last week's guest Terry Laughlin for joining us to talk about the importance of bi-lateral breathing, a convincing explanation of why it is possible and the opportunity to take your swim stroke to a new level.  If you missed it, go back to episode #82 and give it a listen. USAT National Tri Week The emphasis of the week is on celebration, education and participation in the multisport lifestyle. Each day is centered around a different theme, starting with a spotlight on each discipline of triathlon:   Monday, July 17: Swim Day Tuesday, July 18: Bike Day Wednesday, July 19: Run Day Thursday, July 20: Recovery Day Friday, July 21: Member Appreciation Day Saturday, July 22, and Sunday, July 23: Race Weekend   The complete schedule—including ideas for how to participate from just a few minutes to a full day—are available at usatriathlon.org/triweek. #TriWeek is largely a social media-based initiative, as aspiring triathletes, age-groupers and elites are all encouraged to share their multisport experiences online. Prize packs will be awarded each day to randomly selected participants who share questions, advice or inspiring stories on social media using the hashtag #TriWeek. In addition, triathletes can submit stories of how they got started in the sport by using #WhyDoYouTri and #TriWeek on social media or by emailing communications@usatriathlon.org. On Member Appreciation Day, USA Triathlon Staff will select one of the #WhyDoYouTri participants to receive a USA Triathlon Lifetime Membership. The week culminates with Race Weekend on Saturday and Sunday, in which first-timers and experienced triathletes alike are encouraged to complete a race, register for their next event, or simply volunteer to staff an on-course aid station. The fourth weekend of July typically boasts one of the highest participation rates in multisport events across the country, with more than 160 USA Triathlon-sanctioned races taking place this year, including 55 youth races. Click here to find a race near you this weekend. Speaking of Tri Week Race Weekend, I'm racing and covering Tri Boulder Sunday Bob Cook and the 303Cycling story 303 Triathlon interview with Sarah Hartman Health IQ offers low cost life insurance for the those living a health conscious lifestyle.  The folks at Health IQ used science & data to secure special rates on life insurance for triathletes, cyclists, runners, swimmers, etc.  Get a quote now at HealthIQ.com/milehighendurance, or go the MHE Sponsor page and click the link to Health IQ and it will take you to the right place. Let's get into the interview with Ken Axford. It's so interesting that you can continue to get insights into running form.  What I find so exciting is that by talking to Ken, I truly did get a better understanding of preloading, knee drive and the importance of the shoulders and arms.  I spoke of my use of high knees.  I think it comes from my mental model of chi running which takes a completely different perspective when it comes to ground contact. Chi Running and ground contact Transitions and transition clinic  Let's talk briefly about upcoming interviews. Barry Siff Will Murray  Please support the brands that support the show and our listeners. I know some of you have used the Total Immersion discount code and have taken advantage of the Total Immersions self-coaching programs.  If you have not, let me tell you about what you get: Effortless endurance for 49.99 Freestyle mastery for 59.99 Use code MHETI10 to get 10% off items in your cart. I haven't mentioned how my Rudy helmet and glasses are performing.  The helmet is extremely light weight and comfortable. The mesh lining makes it very comfortable Glass garage to keep your very nice Rudy Project glasses secure Useful when I'm climbing and working up a swea Great for transition area Use code MHE30 to get 30% off your full price items at Rudy Project. Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150. Give TrainingPeaks Premium account a try.  It gives you a lot more tools  to help you plan, track and analyze your workouts and execute your ATP MHE 30 Check out each of these supporters, the discounts they give our listeners and the discount codes on the MHE Discounts page. That's it for the show.  Good luck to all of the athletes racing this weekend here in Colorado or wherever you race!  Stay tuned, stay informed, and enjoy the endurance journey!  

Our interview today is Terry Laughlin of Total Immersion.  We are going to talk to Terry about the importance of bi-lateral breathing, a convincing explanation of why it is possible and the opportunity to take your swim stroke to a new level.  We're going to talk a little about the 5430 Boulder Peak Triathlon, a little more cycling climbing and a bookmark-worthy website, Khem's article on Tour De Ladies and more. Thanks to last week's guests, Dr. Carwyn Sharp, Chief Science Officer at the National Strength and Conditioning Association (NSCA) who joined us to talk about energy zones and the science behind it.  If you missed it, go back to episode 81 and give it a listen. 303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado.  303Radio is your news podcast for triathlon and cycling.  Be sure to go to 303Triathlon to see all of last weekend's great coverage of Ironman Boulder. Health IQ offers low cost life insurance for the those living a health conscious lifestyle.  The folks at Health IQ used science & data to secure special rates on life insurance for triathletes, cyclists, runners, swimmers, etc.  Get a quote now at HealthIQ.com/milehighendurance, or go the MHE Sponsor page and click the link to Health IQ and it will take you to the right place. Let's get into the interview with Terry Laughlin of Total Immersion.  We are going to talk to Terry about the importance of bi-lateral breathing, a convincing explanation of why it is possible and the opportunity to take your swim stroke to a new level. Let's talk briefly about upcoming interviews. Khem and I are interviewing Sarah Hartman from Ironman Foundation Ken Axford is coming back next week to do a quick recap on transition skills and speed.  We'll get into a good discussion about running form and bike handling skills Ben Hoffman We are going to ask Siri or Rebekah Keat for coaching interview Inigo San Milan popped up on the radar screen and said we can reach out late July when he is back in the country   Please support the brands that support the show and our listeners. Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150. Total Immersions self-coaching programs are a great tool to help you swim fast and easier.  They have helped me overcome heavy-leg issues and achieve balance in the water.  It's also making a huge difference in OWS as you will hear in the interview with Terry Laughlin coming up.  It's making a huge difference and recommend you check it out.  Use code MHETI10 to get 10% off items in your cart. Don't forget Rudy Project for great products to protect your head and eyes.  Fast helmets and well-designed eyewear.  Use code MHE30 to get 30% off your full price items at Rudy Project. Give TrainingPeaks Premium account a try.  It gives you a lot more tools  to help you plan, track and analyze your workouts and execute your ATP MHE 30 Check out each of these supporters, the discounts they give our listeners and the discount codes on the MHE Discounts page. That's it for the show.  Good luck to all of the athletes racing this weekend here in Colorado or wherever you race!  Stay tuned, stay informed, and enjoy the endurance journey!  

KeyWords: Swimming, Total Immersion, Water, Drills, Injury   We were very excited to get the chance to talk to the creator of Total Immersion swimming, Terry Laughlin, on the show today. An extra bonus was having one of the Master Coaches of Total Immersion, Susan Atkinson join us to add her experience learning TI, Teaching TI and her medical perspective on clients. Swimming is something that can open up traditional swim training but also provide comfort to pursue many other water based sports like surfing, diving, kite-boarding and Kayaking.