Med student and fitness influencer David Millar joins the podcast to share his journey from addiction to sobriety—and how ultra-marathon running became both a lifeline and a new challenge. A candid conversation about recovery, discipline, and finding balance after extremes.

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Do you know the difference between a high HRV and a low Resting Heart Rate? More importantly, do you know how to change your training based on that data?

Today, Ross is joined by Peter Tierney, a veteran Sports Scientist and Performance Coach who has worked with elite organizations ranging from Leinster Rugby to Lululemon. Peter specializes in "connecting the dots"—taking complex physiological data and turning it into actionable coaching advice.

In this episode, you will learn:

• The Wearable Trap: Why obsessing over your Whoop or Garmin sleep score might be hurting your performance, and which metrics (like temperature and morning HRV) actually predict illness.
• The "SHIT" Framework: A simple 4-step checklist (Stiff, Heavy, Irritable, Tired) to decide if you should push hard or pull back on training.
• Marathon Science: Why your taper feels wrong (but is right), and the specific math for effective carb-loading (liquid vs. solid carbs).
• Recovery Myths: Why "feeling" recovered is often more accurate than your data, and how to use naps as a stress "circuit breaker."

Mentioned in this episode:

• Heart Rate Variability (HRV)
• The "SHIT" Recovery Framework
• Carbohydrate Loading strategies (6-10g per kg)
• Supplements: Creatine Monohydrate, Omega 3s, Beetroot shots (Nitrates)

Quote of the episode:

"A recovery strategy if you feel tired shouldn't be the same as if you feel stiff or heavy. That doesn't make physiological sense." — Peter Tierney

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In this episode, Ross Dempsey talks with Philip Batterson about the science behind elite endurance in half marathon and marathon success. Philip shares insights into the physiology, psychology, and training strategies that allow athletes to push the limits of human performance.

From oxygen uptake and VO₂ max, to fueling strategies, mindset, and the role of AI in modern training, this conversation blends science with practical advice for runners at every level. Whether you’re preparing for your first half marathon or chasing a personal best in the full marathon, this episode will help you understand what truly drives elite endurance.

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Leave a comment with your biggest takeaway – we’d love to hear from you!

Chapters

00:06 Intro & Guest Background

03:36 Defining Elite Endurance

09:02 Physiology of Endurance Running

09:13 Training Adaptations & Performance

13:10 Nutrition & Fueling Strategies

16:08 Recovery & Injury Prevention

20:21 Psychological Aspects & Mindset

20:43 Technology, Data & AI in Training

27:17 Lessons from Elite Athletes

52:01 Practical Advice for Runners

53:01 Closing Thoughts & Final Message

#ProgressionHealthPodcast #RossDempsey #PhilipBatterson

#RunningScience #EnduranceRunning #MarathonTraining

#HalfMarathon #VO2Max #RunningTips #MarathonSuccess

#InjuryPrevention #RecoveryForRunners #RunningMindset