Sauna & Nutrition Experiments, Weight Goals, Heart Rate and Gold Coast Marathon - Marty Bordignon

Marty checks in six weeks out from the Gold Coast Marathon to discuss Marty’s biggest training block yet, heart rate trends, weight goals, recovery signals, sauna experiments, supplements, and key long runs still to come.

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With six weeks until the Gold Coast Marathon, Matt interviews Marty Bordignon about how his training is progressing, including his highest-ever volume week of 148 km and a recent 30K run on a humid, undulating course at 4:12/km pace. Marty explains how he has been using Apple Watch sleep heart-rate trends and easy-run heart rate averages to monitor fatigue, illness risk, and readiness to push training.

The conversation covers Marty’s current weight goals, aiming for 64-66 kg while managing fluctuations, reducing protein slightly to lower muscle mass, and keeping strength through heavy, low-rep gym work. Matt and Marty also discuss performance versus longevity, marathon-running lifespan, the global running boom, online criticism, shoe wars, and Nike’s position in the market.

They also dive into sauna protocols inspired by Bryan Johnson, the idea of reaching core-temperature thresholds, and Marty’s supplement routine including vitamin D, methylated B vitamins, TMG, stopping creatine 12 weeks out, and experimenting with beetroot. The episode finishes with Marty outlining his next key long runs, including runs up to around 2 hours 45 minutes with marathon-effort segments.

Timestamps:

00:00 - Six Weeks Out Check In
01:45 - Heart Rate Tracking Basics
04:14 - 30K Pacing Race Breakdown
09:06 - Weight Goals And Fluctuations
18:11 - Lower Protein To Lose Muscle
24:44 - Strength Training While Cutting
25:49 - Handling Online Criticism
28:05 - Feedback Fuels Progress
29:14 - Marathon Times Getting Faster
29:52 - Running Boom Worldwide
31:07 - Will The Trend Last
33:15 - Nike Stock And Shoe Wars
37:00 - Sauna Protocol Deep Dive
42:20 - Supplements And Marginal Gains
47:42 - Sleep As The Secret Weapon
50:29 - Longest Runs And Key Sessions
52:28 - Wrap Up And Where To Listen