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About Jen Rhines
Jennifer “Jen” Rhines is an American long-distance runner who competes in track, cross country and road running events. She has competed in three different Summer Olympics and made 15 US Teams. Rhines attended Villanova University as an undergraduate.
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Links, Books and Resources we Discussion
05:23 Tracking metrics, like HRV and heartrate can keep you from overtraining. Jen used the hrv4training app and has ordered an OURA ring.
08:05 Intuition, metrics and scientific data are tools Jen has used to be a champion endurance runner.
08:48 Jen’s husband and then Jen began working with an intuitive. As a result, a cramping issue was addressed and Jen became intuitively aware of her diet and body status.
11:30 Jen uses muscle testing or an intuitive to help tweak her nutrition/supplementation.
13:33 Intuition can help you get to the root of what you need to work on. There may be emotional issues to work on as well as the physical/nutritional.
17:14 Jen never restricted calories and recovered so well from her races and workouts that she was able to maintain her menstrual cycle throughout her career. She also took regular times off from running.
23:29 Your passion, like Jen’s running, should be part of your identity, but not all of your identity.
25:09 Mindset is key. Some top level women runners are 40 years old. You need to believe that you can still get faster. Change things up.
29:09 Elite athletes often try to maximize what their body can do at the moment, with little regard for what happens down the road. There is a difference between optimal performance and longevity.
31:15 Ketones do not rise very high in physically fit individuals.
34:24 Jen began visualizing running races and fighting off chronic sinus infections early in college. Solo runs were like a meditative state.
41:12 Looking back, Jen would like younger Jen to let go of disappointment faster. Learn the lesson and let go.
48:40 Most elite athletes have something a little off or a chip on their shoulder, that provides extra motivation.
50:35 Resistance training has been part of Jen’s program for the majority of her career. She is currently honing her form and increasing resistance.
31:30 Make sure you use proper mechanics when doing resistance training, especially if you are an endurance runner. Group resistance training can lead to poor form and injury.
54:03 Pre-workout nutrition for performance includes carbs.
57:12 Exercise mimics the metabolic effects of fasting.
57:34 Jen gets bloodwork done 3 or more times a year. She tracks iron, ferritin and vitamin D.
01:00:11 Branch chain amino acids provide good support for heavy training.
01:01:35 Jen takes acetyl l-carnitine for mitochondrial health and fat burning.
01:02:21 Coffee is part of Jen’s pre-workout/pre-race intake.
01:03:54 Jen’s morning routine used to be getting ready to train. Now she often does productive and creative work during the early part of the day.
01:06:49 Jen’s most critical supplement for performance is essential fatty acids.
01:08:47 Jen’s elevator pitch is to improve the standard American diet by educating them about processed foods and poor quality oils.
01:12:25 Though Jen eats a lot of meat, the carnivore diet does not appeal to her. Injuries seem to be more of an issue with vegan athletes.