Featured Athlete: Inia from New Zealand Painfully Running a 316km Ultra

In our latest member feature, meet SH//FT member Inia from Auckland, New Zealand.

SH//FT: What obstacles were you facing when you decided to join SH//FT?

Time and repetitive injuries were really starting to impede my training for Ultra-Marathons. I work shift work as an Emergency Doctor in New Zealand (NZ) and was recently deployed on military service. Subsequently, I found it hard to put in the recommended mileage to train for Ultras. I also found that high mileage didn’t really work for me. I was suffering from repeated knee injuries and pain that would put a halt to training and competing… just when I was starting to get competitive. When I returned from deployment early last year, I couldn’t run 5km without pain. As a result, I adopted the Shift approach to training. I’ve now set up a small home gym and do most of my training at home before or after work.

SH//FT: How has SH//FT helped you overcome that obstacle?

It helped confirm what I already suspected. That by focusing on correct form and strength, you didn’t need the high, what I call “junk miles”, of a traditional ultra-marathon running program. Although high, slow mileage may work for some runners, it didn’t work for me, and just placed me at risk of injury. It provided a guide for cutting back on the mileage and working on technique and form correction. The videos have helped me with my form and I typically have them playing at home during my training.

SH//FT: What does SH//FT provide that you value the most?

A direction when it comes to strength training for running. I still supplement in some of my own rehabilitation exercises and the odd longer trail run (because that’s my sport), but my the basis of my training revolves around the prescribed Shift run program.

 

SH//FT: What have been your results or the impact on your life from training with SH//FT?

I have managed to return from injury to compete in my first Multi-stage Ultra-marathon in 2 years. Having completed (last week) the Alps2Ocean Ultra in New Zealand. As an unsupported runner (carrying all food and equipment) I ran 316km over 7 days, from the base of Mt Cook (New Zealand’s highest mountain) to Oamaru on the east coast of the South Island. Without putting in the high training mileage of other competitors and still not being back to 100% pre-injury state, I came in 10th in the unsupported category and 26th overall (supported + unsupported runners). This was way better than I expected for the amount of actual running I have been doing and has placed me ahead of schedule for my future race goals over the next 2 years.

SH//FT: Why did you choose to join SH//FT over another program/service?

Ease of use and the fact that Shift shared the same philosophy in regard to training.

SH//FT: What would you tell others who may be considering joining SH//FT?

SH//FT works. Not only does it work, but it works for Ultra-marathon training as well. It’s helping make me a stronger, less injury prone runner and a more functional general athlete as well. Because although I enjoy running, I don’t want to look or function like a runner. I enjoy other sports and activities like boxing that require strength and coordination, something a large portion of ultra-runners don’t have.

 

Featured Athlete: Erika Is Finding a Way to Train and Have a Life

 

In our latest member feature, meet GHP Run member Erika from Rocky Point, NY.

SH//FT: What obstacle/s were you facing when you decided to join the GHP program?

Erika: My stubbornness, which still exists. I’m working on trying to find the right mix of a lot of different things – long distance, speed, strength – and finding a way to fit it all in with the resources/time/mentality that I have. I can’t seem to give up those longish cardio type workouts.

SH//FT: How has GHP helped you overcome that/those obstacle/s?

Erika: It has definitely given me a nice program of interval type workouts – specifically in the running area, which is my comfort zone. I struggle with the strength days because I tend to just do whatever my current CrossFit™ box has programmed. I struggle with making the full commitment to the weekly schedule for that reason. It’s a combo of being too much of a wimp to ask my box owners to just use their equipment to do my own thing, and the fact that I do enjoy group classes.

SH//FT: What does GHP provide that you value the most?

Erika: I love seeing the weekly plans… And the ability to ask questions and get great responses. Also seeing other people’s questions/results.

SH//FT: What have been your results or the impact on your life from training with GHP?

Erika: It is really helpful to have an overall idea of a plan, even though I’m not entirely sure of my goals. I really appreciate the responses to questions and overall having a coach. I do feel like I have made improvements… but I could be better if I committed more… my fault!!

SH//FT: Why did you choose to join Shift over another program/service?

Erika: I like CrossFit™… but sometimes I think that my interests/abilities are more in line with endurance type events. I like long, not short and fast. This seemed to be a good balance. Plus, every coach I’ve communicated with has been so supportive and positive.

SH//FT: What would you tell others who may be considering joining Shift?

Erika: Definitely do it!!!! I’ve mentioned you guys to a bunch of people already.

Matt Has More Power, Strength & Endurance for OCR

 

Spartan Race Competitior

In our latest member feature, meet GHP Run member Matt from Portland, OR.

What obstacle/s were you facing when you decided to join the GHP program?
I needed a way to train for Obstacle Course Racing (OCR) and Ultra’s that fit my schedule and that I trusted to prepare me. Specifically, I needed more strength and better run technique to go longer and still have the power to handle the obstacles.

How has GHP helped you overcome that/those obstacle/s?
I am building for a 50k trail Ultra in March and I can feel the extra power in my runs when I accelerate up hills that used to slow me down.

What does GHP provide that you value the most?
The training plan. I don’t have the think about how to work out or what to do.

What have been your results or the impact on your life from training with GHP?
I’m kind of new to the program, but I can tell that my strength is improving and my running feels more effortless.

Why did you choose to join Shift over another program/service?
Brian’s background in Ultra’s and the reputation of CrossFit™ Endurance.

What would you tell others who may be considering joining Shift?
It’s a super easy to follow program that will train and prepare you. The coach is VERY responsive, and there are videos for each and every exercise if you don’t know what they are.

OCR competitor - Spartan

 

 

Featured Athlete: Laura from Cumming, GA

 

In our latest member feature, meet GHP Run member Lauren from Cumming, GA.

SH//FT: What obstacle/s were you facing when you decided to join SH//FT?

Lauren: Repetitive injury.

SH//FT: How has SH//FT helped you overcome that/those obstacle/s?

Lauren: Implementing exercises to strengthen connective tissues and interval training have been key in my preparation for races.

SH//FT: What does SH//FT provide that you value the most?

Lauren: Interval training.

SH//FT: What have been your results or the impact on your life from training with SH//FT?

Lauren: I have more time to spend with my family as well as the fact that I feel much stronger and have more aerobic capacity to finish a race without as much fatigue while also allowing me to recover from hard training or races much quicker.

SH//FT: Why did you choose to join SH//FT over another program/service?

Lauren: Family time.

SH//FT: What would you tell others who may be considering joining SH//FT?

Lauren: Get your life back and stop putting in junk miles with no real return.

 

Featured Athlete: Michael L.

It is due time we profiled another one of our badass Team members, so we reached out to Michael L., who is one of our top athletes. Michael came to us right when we launched GHP 2.0 and has been taking advantage of working with all the Shift Coaches to get prepped for selection. 

SH//FT: When did you start training with Shift?

Michael: I started in May of this year. I started late last year training for an Air Force selection test. I had started to plateau and also found I was experiencing physiological stress symptoms when testing my mile times. I’d done research on breath work and hot/cold recovery methods, but had no idea on how to implement and use these methods. I found a series of podcasts from Brian and Rob discussing both, and reached out to learn more. When the Shift Pro opportunity opened up, I jumped on board.

SH//FT: How did your training and results change?

Michael: My main focus has been on my running, specifically a 1.5mile test. Jase has been a mad scientist in programming just what I need. I’ve set personal records repeatedly, including dropping my ¼ mile time to below 1:30. My new mile record is 6:33.

Physiologically, the breath work and the recovery methods have been huge. I’m able to focus on the activity at hand better, and am not experiencing an anxiety dump when I conduct time trial tests. The heat/cold exposure methods have helped me improve my recovery times, and most importantly the quality of my sleep.

SH//FT: What else has helped contribute to your success?

Michael: As I mentioned, Jase has been the mad scientist building and tweaking my program, and I pepper him with questions constantly. I’ve also taken advantage of reaching out to the full team, and had consults with Rob, Lindsay, and Darrel. Darrel was generous enough with his time to have me out his location and conduct a weekend of drills, assessments, and workouts focused on the tactical athlete. I’m stoked to have the Shift team in my corner.

And we are stoked to be in your corner Michael!  

Featured Athlete: Amanda Nefe

When we asked GHP member Amanda Nefe to answer a couple questions, we knew she was busy, but we didn’t realize how busy. Amanda graciously took the time to answer a few questions between juggling her four kids, finishing her GHP Training of the day… and fixing a leak in the ceiling. She is a boss.  

SH//FT: When did you start training with Shift?

Amanda: I went to an Endurance Seminar in 2010 with Brian MacKenzie. Man oh man, that was the BEST decision I have ever made to this day! Brian forever changed my life after that seminar. Adding in the speed work along with medium-weight high-intensity workouts he and his coaches programs have made me accomplish more than I have ever dreamed I would.

SH//FT: How did your training and results change?

Amanda: Before 2010 I used to run a consistent 12-minute mile for 5+ miles. My fastest 1-mile time was around 8:30. Three months after starting Brian’s programming, I ran 1 mile in 6:36.
A few months after that I did a 10-mile race, finishing in 1:30, holding a steady 9-minute mile the whole time.
And then a few months after that I did a 22-mile race and then a 50K. My times were not great on those long distances, since I had never done them before, so I worked on my speed and strength with the programming that Brian made up for all of his followers. That next year, I did the 22-mile race again and improved by 2 hours! I did the 50K again and improved by over 1 hour.

Now fast-forward to today and two babies later, I am able to stay strong for my kids and enjoy my favorite sport, running. Other fitness accomplishments Shift have helped give me AFTER having 2 more kids:

  • 1 RM Front Squat went from 115 to 135.
  • 3 RM Deadlift went from 145 to 185.
  • After years away from the rower, the last 2 1/2 months my 500m pace went from 2:24 to 1:57.
  • I can do 10 pull-ups with 15lb vest on
  • Body fat went down 7% in 2 1/2 months (thanks to rower and suffering, along with solid diet)

SH//FT: You are a superwoman! What else has helped contribute to your success?

Amanda: Most important is that I have had to learn to suffer better. Pushing past comfort on anything is hard as hell! I don’t push with weight but I push with running and rowing. I actually rarely lift more than 55 lbs, especially overhead, which is why I cannot believe I am stronger now than 5 years ago. As a mother of four I would never be able to do what I can today if it weren’t for Shift. My local gym was breaking me with their “Lift as heavy as possible all the time” mentality. Big and bulky as a runner does not work for me. It slows me down. Shift is PERFECT for endurance training and practical weighted workouts with the lifelong athlete in mind ALL THE TIME! I have been a follower for 7 years and will be a follower for life! You will not find a better community to be a part of, you just won’t.

SH//FT: We love you too Amanda 🙂

Testimonial: Greg Myers Jr – the Barbaric Runner

The Barbaric Runner

Guest Blog Submission by: Greg Myers Jr.

“Hi, I’m Greg. I’m an alcoholic. I’m a runner, too. I’m also a husband, father, brother, son, Marine and, according to most, a good American. But, I was terrible at the second thing and barely recognizable at all the others while living my life as the first – an alcoholic. It wasn’t until I made things simple did I understand anything about life. It sounds silly, but I think it’s beautiful: If I’d never become the runner barbarian I am today, I’d be dead.

We were at Duke’s Hawaiian Barbeque in Huntington Beach, Ca. As an act of good faith – or sucking up, whichever you prefer fits – we were taking our commanding officer out to dinner on the first day of a port stop. I was wearing a light blue, 2014 Kobe edition Nike t-shirt, Van’s shorts, low-top Chuck Taylor’s and a ratty Chicago Bears cap. The rest of my party was in pants or jeans, a collared shirt and wore an overall “I need to impress my boss” look on their clothes as well as their faces.

I stood next to the supply officer. She looked professional, but she was born with a mouth missing a filter. Her conversation process went see, hear, put in brain, process and shoot out of her mouth. There was no vetting. We love her for it.

She looked at me, head to toe, and said, “You look like you fit in.” She wasn’t talking about the dinner party. She was talking Huntington Beach.

I’d heard it before, but never believed it. I was too insecure. That day, maybe for the first time in my life, I agreed.

I’m a barbarian. I belong where I say I belong. It’s a new way of thinking about life for me, but I love it. Most importantly, since I finished that last Corona Lite bottle two years ago, it works.

Running was how I did it.


Running is barbaric.

Society equates barbarism with acts of heathenism conducted to please the barbarian. Striking an animal on the head for meat is barbaric. Peeing outdoors is, too. A human employing a simple action with little to no advanced assistance for his or her survival or pleasure is barbaric.

It’s just like running. Barbarians are associated with evil. I’d label them simplistic. They specialized in the perfect execution of simple tasks paired with brute force and iron clad will to live. Survival was doing simple tasks to live and be happy. You know, a lot like running.

When that barbaric mindset takes over, transitions into a lifestyle and is employed in every aspect of life, your life changes. Running changed mine. It can change yours too.

You just have to find your barbarian heart.


I found my answer to life at the bottom of a bottle. It’s a cliché, but it happened. This isn’t a story about my disease, but it does contribute into my journey. This story is how I’ve eradicated character deficiencies in my life via several sources. I’ve discovered they always crash together and culminate in this nirvana I experience when I run and then I started using that same feeling in my life. I found my God, bettered my marriage, and became a father and a better person to everyone on this journey. I became a better person and found a better life through running. It’s simple, barbaric and I couldn’t imagine anything greater.

It wasn’t as easy as step one: put beer down. Step two: Put on shoes and run. Step three: enjoy better life. Changing your heart to change your life takes time – a lot. Just like getting better at running.

I was insecure and drowned myself in more self-induced anxiety than the President of the United States. I held grudges. I started conflicts just to one-up others. Let’s just go ahead and say that before May 28th, 2014 that I wasn’t a great person.

Instead of dealing with these issues in a healthy manner, I tried pouring alcohol on it to make it go away. I shut off the faucet, but the character deficiencies were still there, still looming and I made it seem they were out to kill me. I cried. I yelled. I did it in my car so no one would see me, but I did it. It helps I was driving down the barren CA-62 for work in the Mojave Desert so no one would see me, but I did it.

The only place I felt normal was running. I ran while my life was swallowed in booze, but I did it more to say “look at me, I run marathons” than I did it for myself. I was living my life for others until I started to make running about me.

There were other influences: my God, my family and my health (I lost 40lbs), but it always seemed to keep going back to one thing: my heart. It was starting to power me to places spiritually, mentally and physically I never knew existed or thought were unattainable. My heart was the source of all my power. It could never be better on display while running.

Yes, I got a lot smarter: more fruits and vegetables, paying attention to my body, run upright, 180 strikes per minute, land on the forefoot and every other fact any goon like me can find written or said somewhere. But there was one thing that changed you won’t find how to do in a magazine: I wasn’t cutting corners anymore. My heart wouldn’t let me. I was going to be the best runner I could. My heart wouldn’t let me do anything less.

I went from a drunk, 210lb 4:47 marathoner in 2013 to a 170lb 3:38 in 2016. That was the change on the physical level. What happened on the spiritual level has been unimaginable.

I don’t worry about what others are doing. I’m not running your race. I worry about what I’m doing. I’m running my race and I’d rather enjoy it versus worry about you. I concentrate on being positive in my running and it ebbs into the rest of my life. It turns out that doing good things for other people helps make them good people. Then, the world becomes a better place. All we need to worry about is running a good race.

I never let people or irritating tasks defeat me. If I can run 2,000 miles in a year and, at the time of this writing, run at least one mile for 227 straight days, I’m never going to let one jerk defeat me and make me have a bad day.

I’m human. I get in bad moods. But I get out of them quick. In running, I’ve found there is beauty in the world. If I’m in a bad mood, I just look the other direction.

The past is done. Learn from it, but move on. To quote Mary Englebright and every person on Twitter who has plagiarized her: “Don’t look back, you’re not going that way.” It’s impossible to run backwards in a race. Why would you do it in life? If it was a bad mile, learn from it. If it was a good mile, do it again. More importantly, always keep moving.

The best thing I learned is that life is simple. Simplicity doesn’t erase hard, but it will always remain simple. A marathon is nothing but one foot in front of the other for 26.2 miles. Complexity is only the compilation of a lot of simple things tied into one. Eat, train, and think right and you will have a good race. You will have a good life.

Maybe the barbarians weren’t such buffoons after all. Always keep moving, keep fighting and keep running. It will always get better.


The next night, several of us went out again. We just didn’t have any obligatory baggage. We were just out to have a good time.

One of my friends had an envelope with a congratulations card for his daughter. She was graduating high school that week and he was sending the card off because he couldn’t be there. Of course he would call and video chat, but he wanted to do one more heartfelt thing for her: send a card. It was endearing, beautiful and simple.

We elected for a taco shop with eight-dollar burritos and one-dollar taco Tuesday over another dimly lit and $30 a plate restaurant. The food was great, the conversation was better and the simple memory is one I’ll enjoy forever.

That night, I remember thinking to myself, burrito in one hand and coke in the other, that this is where I belong. I never would’ve learned that was possible if I’d never learned the right way to put one foot in front of the other, the right way, in running and in life.

It’s a simple and barbaric lifestyle.

I wouldn’t have it any other way.

Testimonial: Creighton Kelly & the Augusta 70.3 Half Ironman

Testimonial of SH//FT

Written by Creighton Kelly.

About a year ago, I was completely freaked out. After signing up for a 70.3 Ironman event back in February, there was no clear line of sight for a training plan to get me to September successfully. Signing up was easy enough. Talk a little smack with my college buddies, add in a couple of beers, enter a credit card number, and just like that I was signed up for Augusta 70.3. The rest is the challenge.

My attempts to cobble together my own version of cross-training and traditional long slow distance methodologies created too many conflicting programming variations that wouldn’t serve me well in the long run and could possibly lead to injury. I was trying to adapt the Power Speed Endurance programming and just didn’t follow the rhythm or the methodology behind the training. I attended a Shift seminar and that helped clear things up, however, I wasn’t still confident that I could stick to the training plan and adapt to it as I needed. Not only that, I have no real background in any one discipline of a triathlon, much less the understanding of how to do all three in a meaningful way. I wanted to have fun in the 70.3 and didn’t want to just suffer my way through it.

I’m the prime demographic for Ironman events. A husband and father of three boys, in my mid 40s trying to knock off a few bucket list items, and a busy corporate professional. Between family, work, and travel I have about 8 to 10 hours a week to commit to training and I needed flexibility to adjust as needed. Press the lack of knowledge in the three disciplines together with my lifestyle, and it was difficult to see how to get to the finish line efficiently. So I did something I never expected to do, I hired a coach.

Hiring a coach was probably one of the most interesting and worthwhile things I could have done. It was interesting because my coach is fully committed to SH//FT and also the technique work required to make it through the training while minimizing injury, both short and long term. With the SH//FT methodology, my training would incorporate strength and endurance training, which was important to me for my return to my normal CF class after the 70.3.

When one commits to an event the distance of an Ironman 70.3, unless you have been through it, you don’t know the amount of commitment and discipline required to train properly. You use all 8–10 hours in multiple daily sessions throughout the training period. During that training, you need someone to help with support around the sessions. You need someone to help you understand why you are doing certain cycles in the programming, and someone to keep you grounded and guided towards the greater goal.

During the training cycle, my coach, Jeff Ford, asked me to sign up for a sprint and an Olympic distance triathlon. After the sprint, I had improved my time a couple of minutes. My expectations were much greater than that. I sat down with Jeff to review the performance and talk through my expectations. As my frustrations were flowing, Jeff asked me point-blank, are we training for a sprint or for a 70.3? Humbled, I recomposed myself and let my coach find the positives in my performance that I was ignoring due to my own ego. The fact of the matter was, my performance was much better considering the change to a pose running technique, my overall bike time, and improved swim technique. If it weren’t for Jeff, I most likely would have stopped my training and looked for an out, or prolonged my return to training while I sulked in my own dirty diaper. I took coach’s guidance and jumped back into training.

Using Shift, you find yourself in the middle of two different training programs, and you get a few stares and questions in a result. The people in my box fully supported me and often inquired about my training and when the next event would occur. They also poked a little fun when I was standing in a corner working on technique. It’s hard for anyone to ignore someone running in place for minutes on end. People were interested and asked a lot of questions because they saw the intensity based training combined with strength, and technique at work. Still, I was questioned about why anyone would want to go the long distances in an endurance event and never touch a barbell, in a good spirited way. “You are going to swim how far? Ride a bike, how far? Run how far?” was a common set of questions followed by, “Why”?

My endurance friends thought I was crazy to change my running technique and to move away from long, slow distance training, which they typically incorporated into their programming. They still supported me and gave me the proper ribbing when it was needed, but I found it difficult to pair my programming with theirs. A couple of friends jumped in with me on long rides and swims where they could, and that was greatly appreciated.

During all of my training, there was this thing called life. My work was requiring that I travel once or twice a month for multiple days or a week at a time. There were also family vacations, sports events, and moments with my family that I couldn’t miss. Jeff adapted and flexed the programming based on those events and changes to the schedule.

The other key part of my training was how he could adjust the training to how I felt. Making the shift to a lot more running and sitting on a bike took had an effect on my adaptation to training. We fought through challenges with my hip mobility and a previous back injury by tailoring the programming to how I was moving. Still, we stayed within the 8–10 hours.
A typical week looked something like this.

Monday: Mobility and Strength training a.m. / Technique work and Endurance training p.m (Swim).

Tuesday: Mobility and Strength training a.m. / Technique work and Endurance training p.m (Run or Bike).

Wednesday: Train with the CF class. This was a move by Jeff to keep me sane and connected to my CF Community. / Endurance Training where I could fit it in.

Thursday: Mobility for 1-hour and rest day. I can’t tell you how important mobility is to training for an endurance event. I’m actually shocked at how endurance athletes warm up, cool down, and mobilize pre- and post-workouts, because they don’t. The activity is a warm-up.

Friday: Strength and Endurance back to back sessions.

Saturday: Longer swim or run intervals paired with longer bike intervals.

Sunday: Rest day, mobility, hang with the family, go barefoot as much as possible.
Each session was typically an hour long, with Saturday sessions ranging from 1 to 3 hours based on the timing of the programming.

Going back to the events that we planned as part of my training. A month after the sprint triathlon, I participated in an Olympic distance triathlon. The results of that event is where I started to truly commit to the Shift methodology. My swim time was faster, partly due to swimming in a river. My bike time was 3 miles per hour faster, and my run time for a 10K was the exact same pace as the 5k of the sprint. The results were revealing. Two months away from the main event, and my motivation to finish the training with a strong effort and get through the 70.3 was the best it had been.

September came and I was ready for Augusta. My training was locked in, and my confidence was at a high level given my training and events over the two months in the lead up. Instead of providing a blow-by-blow of the event, I’ll give you a recap of the results via the text I sent Jeff during the week after IM Augusta 70.3.

The text read:

“One of the many things that have impressed me the past week. The fact that you could dial in a race time based on the quality over quantity training methodology. I was completely within a 6:15 to 6:30 range. Take out a pit stop for a GI issue and a little better fueling on the run, and I’m closer to 6:20 (my actual time was 6:27).

I never swam more than 600m intervals, never ran more than 10 miles, and never rode more than 35 miles. Trusting the methodology is hard. I never had any doubts in my ability to finish the event (1.2 mile swim, 56 miles on the bike, and a half-marathon). Most likely I just had the same mental fight that everyone else was having in such a grueling event. There’s a lot more that I’m still processing. Pose running etc. I will get those thoughts down later.”

It’s important to keep in mind that I have no proficiency in any of these events, translated I’m not fast at any of them and have never trained one above a recreational level. My training over the past 6 years has been CF focused. My personal desire to train for a 70.3 with no real background in the three disciplines, a crazy life schedule, and wanting to keep my strength numbers maintained using the Power Speed Endurance methodology was a success. I couldn’t have had more fun.

Shift works. Give it a try.