Running Rogue

I had an amazing weekend in Boston nearly two weeks ago. Whether running the marathon or not, there is always so much inspiration to go around on Boston Marathon weekend. In this episode, I give you 9 takeaways from my weekend of cheering/supporting which will inspire you regardless of whether your goal is to qualify for the race or not. Enjoy! To redeem the offer from this episode's sponsor, use the code ROGUE for 10% off on running apparel at Janji.com.

Boston, London, Eugene, Vancouver, Oklahoma City, Carmel, Ohai, Grandma's, and so many more. Spring racing season is here, and I've got 10 tips to get your mind right for race day. Put these to work, and you will be ready to crush it! To redeem offers from this episode's sponsors: Use the code ROGUE for 10% off on running apparel at Janji.com. For 10% off on your first month of therapy, go to betterhelp.com/RUNNINGROGUE. Go to takecareof.com and use the code "rogue50" for 50% off on your first month with them.

In this episode, I answer recent questions from listeners as well as themes from athletes that I coach. Today's questions: How should I evolve paces over time and can I go too slow? What should I do if I have a bad workout or long run? How can I protect myself from dogs on the run? Should I do a 2 or 3 week marathon taper (or 1 or 2 week half marathon taper)? Is your training too easy (or too hard)?? To redeem the offer from this episode's sponsor, use the code ROGUE for 10% off on running apparel at Janji.com. To sign-up for one of the workshops mentioned in the episode, email [email protected].

We all have fears in training... every single one of us. In this episode, I talk through 6 common examples I see as a coach and give you tips on how to face down each one of them. From doubting your potential to being afraid of never getting back to fitness after injury (and more), this episode might make you feel less alone in your journey. To which of these 6 fears can you relate? To redeem offers from this episode's sponsors: Use the code ROGUE for 10% off on running apparel at Janji.com. For 10% off on your first month of therapy, go to betterhelp.com/RUNNINGROGUE. Go to takecareof.com and use the code "rogue50" for 50% off on your first month with them.

Where can you improve in order to reach your full potential? I often get this question, and it's my job as a coach to assess the opportunity areas for my athletes. In this episode, I give you 6 opportunity areas and the associated metrics to consider in order to identify your biggest needs in training. Rate your yourself on all 6 and then go tackle 1-2 areas in your next cycle to take steps toward your true potential! To redeem the offer from this episode's sponsor, use the code ROGUE for 10% off at Janji.com.

James Dodds and I had a little bit of fun with this episode, and we hope you enjoy it. We riff on 6 topics that have been the object of our recent coaching curiosities or ruminations. The topics range from the limits of easy aerobic volume to maxing out in-run carbs and to the science (and potentially hocus pocus) of advanced recovery techniques (and more). We hope you enjoy this one! To redeem the offer from this episode's sponsor, use the code ROGUE for 10% off at Janji.com.

It is that time of year where everyone is rapidly falling out of training due to sickness. When that happens, panic mode sets in, and you might try to simply train through it. However, that can be dangerous and cause you to extend your sickness even more. Instead when sick, you need to give your body the time, ability, and resources to temporarily focus on getting healthy instead of getting fitter. In this episode, I talk about 5 things to consider when managing sickness during training including when to stop and then how to gradually rebuild once healthy again. I do not wish getting sick on any of you, but if it happens, then this episode is for you. To redeem offers from this episode's sponsors: Use the code ROGUE for 10% off on running apparel at Janji.com. For 10% off on your first month of therapy, go to betterhelp.com/RUNNINGROGUE. Go to takecareof.com and use the code "rogue50" for 50% off on your first month with them.

Zone 2 this and Zone 2 that... it's all the rage on social media and with longevity experts. On the bright side, discussing Zone 2 means that you are talking about the importance of EASY running, and we know easy running is the key to building fitness and longevity. On the other hand, there are misconceptions about what Zone 2 means and how to apply it. In this episode, I give you 6 truths about Zone 2 training, and what that means for your training. I would bet money for a HR monitor that you learn something in this one! To redeem the offer from this episode's sponsor, use the code ROGUE for 10% off at Janji.com.

James Dodds joins me to help me recap a tough day at the Houston Marathon for me. It was my big goal race, but it didn't go how I hoped it would. Fortunately, the reasons for that are crystal clear, which I break down in the episode. I am still very proud of my day and even more hungry for what's to come. Thank you to everyone for your support in this journey. I will rest, recover, and get back to work! To redeem the offer from this episode's sponsor, use the code ROGUE15 for 15% off at Janji.com.

Do you want to have your best year of running yet? This episode is here to help you achieve the right balance in training in order to do so. I give you 4 things to do more of and 4 things to do less of in order to optimize your performance in 2024. Where you are out of balance?!? Listen in and find out! To redeem offers from this episode's sponsors: Use the code ROGUE15 for 15% off on running apparel at Janji.com. For 10% off on your first month of therapy, go to betterhelp.com/RUNNINGROGUE. Go to takecareof.com and use the code "rogue50" for 50% off on your first month with them.

Many have asked about how my training for the Houston Marathon is going, and this episode is your answer. James Dodds joins the show to interview me on my training progress. You will hear that I still don't know what the outcome will be, but I feel really good about my progress to this point. We talk about my process and how I've felt along the way with lessons that are already taking shape. I think there are takeaways in here for everyone and hope this inspires you on your journey. To redeem offers from this episode's sponsors: Go to takecareof.com and use the code "rogue50" for 50% off on your first month with them. Use the code ROGUE15 for 15% off at Janji.com.

In this episode, James and I interview Paul Esteso, a member of our virtual podcast group called the Rogue Renegades. Paul tells the story of his running journey and the epiphany that would lead to a massive breakthrough in his results. His marathon times had hit a plateau, and he wanted more. With a few simple changes to his training, focused on the fundamentals, he went from running 3:37 in the marathon to under 3 hours in just a few years. The beauty of Paul's story is that everyone can make the simple changes he made and see big gains. Your times and your starting point might be different and the journey will be your own, but the fundamental principles are the same. Listen, learn, apply! To inquire about virtual training with us, email [email protected]. To redeem the offer from this episode's sponsor, use the code ROGUE15 for 15% off at Janji.com.

On October 23rd, Rogue lost a member of our community when Larry Bright passed away. He was a runner with us for 17 years and a coach for 10 years. This episode is my tribute to him and the lessons we can all learn from his life and running journey. RIP to my friend Larry. To support Larry's family, you can give here: https://gofund.me/c98f8228. To redeem the offer from this episode's sponsor use the code ROGUE15 for 15% off or shop their Black Friday sale until November 26th at Janji.com.

You just crushed your fall race... now what? I often see runners jump straight into the next training cycle without giving yourself time for the proper 2-3 week reset. In this episode, I talk about 8 things - 4 mental and 4 physical - in order to appropriately reset the mind and body for what's to come. Do not take shortcuts with your post-race reset! To redeem offers from this episode's sponsors: Go to betterhelp.com/runningrogue for 10% off your first month of online therapy. Go to takecareof.com and use the code "rogue50" for 50% off on your first month with them. Use the code ROGUE15 for 15% off at Janji.com.

Lori Smiley (my sister) was on episode 303 of this podcast to celebrate her hard-earned Boston qualifier earlier this year. She was confident of toeing the line next April with her 5:00 minute buffer. Then, the news of the 5:29 hit her like a ton of bricks in September, sending her into an existential spiral over her running goals. In this episode, she joins James and I to talk about it all including how she has processed that emotion and whether or not she will still keep chasing that Boston goal. Listen in to learn what she decided to do next... To redeem the offer from this episode's sponsor use the code ROGUE15 for 15% off at Janji.com.

In this episode, James and I are joined by Doctor of Physical Therapy Morgan Riggins to talk about running and physical therapy. We discuss finding a good physical therapist to help you run more consistently, prevent and/or work through injury, and minimize downtime when injuries do pop up. If you don't have a physical therapist on your support team, then now is the time to find one. Here are two options if you live in the Austin area: https://www.opalmovementtherapy.com/ https://www.mondosportstherapy.com/ To redeem the offer from this episode's sponsor use the code ROGUE15 for 15% off at Janji.com.

Have you ever wondered how your wearables are made? Or how a company validates the data that is produced by them? Probably not and that's ok, but today, that's going to change! In this episode, James and I chat with Jeff Knight, former Rogue coach and training director, who has been working in the wearable space for the last 8 years. We talk about his background and how he got in the space and then dig deep into the development process for a wearable device. Turning to the practical side, we discuss various wearable types and how to use them most effectively to inform your training. There is art and science to it, and we talk about both! To redeem the offer from this episode's sponsor use the code ROGUE15 for 15% off at Janji.com.

One of the top questions I get as a coach is about running and aging. Everyone is always worried about the grim reaper coming for their speed. In this episode, James and I are here to tell you to let go of those limitations and focus on 8 important elements to consider as you age. These 8 things, including 2 that are must-haves, touch on not only aging and performance but also aging and longevity. You can still get faster into very advanced ages. Never stop striving! To redeem offers from this episode's sponsors: Go to takecareof.com and use the code "rogue50" for 50% off on your first month with them. Use the code ROGUE15 for 15% off at Janji.com.

In this episode, James and I chat with 5-year Rogue member Dan Wiersema. 5 years ago, Dan joined us with the goals to find a community, start moving, and lose a little bit of weight. That first season with us saw him complete his first half marathon, and now, he is dreaming of much bigger things as he prepares for his 3rd marathon this fall. I think many of us will see a part of ourselves in Dan's story as he wrestles with what's possible. With a little encouragement from James and I, we get Dan to say his big dreams out loud. Then, we talk about how to believe in those dreams and take the tactical next steps toward them. Thank you to Dan for sharing his journey and for being so open and vulnerable with us. He is an inspiration in our Austin community, and we are excited for you to learn from him too. If Dan can do it, you can too! To redeem offers from this episode's sponsors: Go to betterhelp.com/runningrogue for 10% off your first month of online therapy. Use the code ROGUE15 for 15% off at Janji.com.

This episode starts with a discussion of the recently-announced Boston Marathon "buffer" and how gutting it is for those who missed the cut. As a coach, I feel that pain too having many athletes who just missed being able to toe the line next year in Boston. As a part of that discussion, I give a few tips for those who missed out and also give my suggestion for how to update the process to make it more palatable for all. Then, I turn to the main discussion for this episode: preparing for race day. How can you control the controllables and leave as little as possible to chance for your upcoming fall race? I talk about pre-race logistics, pace strategy, nutrition/hydration planning, and mental prep and break down the sub-components of each. You can't control the weather or whether or not your flight gets delayed, but there is so much you can control. Plan and then execute to the best of your ability in order to give yourself the best shot to achieve your goals. Now, to redeem offers from this episode's sponsors: Go to takecareof.com and use the code "rogue50" for 50% off on your first month with them. Use the code ROGUE15 for 15% off at Janji.com.

Why am I not improving? I get this question a lot as a coach, and this episode provides the answer, eight of them to be exact. First of all, I talk about how to know if you are in a performance plateau, and then I give you 8 reasons why that might be true. Along the way, I give you the solutions to consider so that you can find performance gains again. If you feel like you are stuck in your training and racing, then this episode is for you! To redeem the offer from this episode's sponsor use the code ROGUE15 for 15% off at Janji.com.

In this episode, James and I chat with everyday runner and relatively new half marathoner - Sarah Perry. Sarah sent me a direct message on Instagram with questions about VO2Max and heart rate, and it magically turned into a 1-hour coaching chat with James and I. Plus, we recorded it so that you all could learn from the discussion as well! In this chat, we learn about Sarah's goals for pursuing the marathon one day, and we lay out a blueprint for her to get there while answering her questions along the way. We believe there are many who can relate to Sarah's journey, so we are excited to let you listen in! To redeem the offer from this episode's sponsor use the code ROGUE15 for 15% off at Janji.com.

In this episode, one of my athletes - Nicole Winter from @nicolemruns - interviews me! This was the idea of Nicole and other athletes in my Austin training group (shout out to the Rogue Morning Show!). They put together a list of questions for me ranging from fun, get-to-know-you questions to questions about my running journey and even some questions that brought out the inspirational side of me. I'm not sure why it took over 300 episodes to share some of these things with you, but I am glad Nicole suggested this interview and hope you enjoy getting to know me a little better. To redeem offers from this episode's sponsors: Go to betterhelp.com/runningrogue for 10% off your first month of online therapy. Go to takecareof.com and use the code "rogue50" for 50% off on your first month with them. Use the code ROGUE15 for 15% off at Janji.com.

The fall racing season is almost here, and in this episode, we help you answer this fundamental question: should I do a race in preparation for my primary race (aka my "A race")? Thank you to Caroline from the Rogue Renegades for these questions. The short answer is... it's not as simple as you think. For the long answer, tune in for more. In this episode, we answer these questions: What is a prep race? (What are they not?) - How are they different than B races? What is the benefit, why should someone do one? Are there situations when someone shouldn't do one? When is the right time to do one relative to an A-race? What is the right distance beyond just shorter than the A-race? Does course profile matter? Should it be similar/easier than the A-race? Is it raced at full effort? How does one adjust their training schedule for a tune-up race? In addition, please go support my sponsor for this episode - Janji running apparel. Use the code ROGUE15 for 15% off at Janji.com.

In this episode, I replay a live question and answer session that I did with Nicole Winter's followers (@nicolemruns). Nicole is an athlete that I've coached for 2 years, including to her first Boston Qualifier in Eugene in April. She's a running and fitness content creator on instagram, and definitely worth a follow there. Her followers also ask great questions, and this episode is no different. In this episode, we talk about: In-run and pre-run nutrition How it's possible to sustain marathon pace for 26.2 miles if you don't do anything close to that in training Mixing in strength training with your running Minimum mileage levels for marathon training Race pace workouts for your long runs (half or full marathon) And more... In addition, please go support my sponsor for this episode - Janji running apparel. Use the code ROGUE15 for 15% off at Janji.com.

Prompted by a question from a Rogue athlete, we dig into the HOW of separating your identity and your worth from your results. It's a never ending journey, but you will get better at it over time with consistent work. In this episode, we frame up the problem and give you examples of how this might manifest in an unproductive way in your training, framed by examples from our own journeys. Then, we give you both meta and tactical solutions. This is a deep topic that requires you to ask big questions. If you are willing to dig deep, then this episode is for you. In addition, please go support my sponsor for this episode - Janji running apparel. Use the code ROGUE15 for 15% off at Janji.com.

For this episode, I am excited to interview Tina Muir and Zoë Rom about their new book Becoming a Sustainable Runner. The book talks about how to be a happy and healthy runner for a lifetime while also giving back to your community and your environment. In this conversation, we talk about: The importance of taking a long term view of your running journey Disconnecting your identity from your outcomes Acknowledging life's stressors and giving yourself grace Navigating the seasons of life and how your journey might evolve Measuring your progress on the things that matter Finding your community within the sport Taking the first steps in activism Creating sustainable running events and races Making good, environmentally-friendly choices for travel, shoes, and gear Through the discussion, Tina and Zoë emphasize that it's not about achieving perfection but rather taking small incremental steps along the way. The book is out on August 15th. Go get yours! To redeem offers from this episode's sponsors: Go to betterhelp.com/runningrogue for 10% off your first month of online therapy. Go to takecareof.com and use the code "rogue50" for 50% off on your first month with them.

I'm back after a summer hiatus and joined by guest host James Dodds. Thanks for your patience with new episodes, but we are back for the duration! In this episode, we answer questions about choosing training paces, building race plans, and recovery. If you have ever wondered how to determine your training paces, how those paces might evolve over time, and how you might determine race pace from your training paces, plus other bonus content, then this episode is for you! In addition, please go support my sponsor for this episode - Janji running apparel. Use the code ROGUE15 for 15% off Janji.com.

I've gotten many questions recently about building or rebuilding a running routine, whether it be for the first time or for someone restarting after a break. In this episode, I give you 9 principles to consider when doing so in order to do it in a safe and sustainable way with your long term potential in mind. The main message is this: take your time and listen to your body, but we cover a lot more in this one too, including rules of thumb on building miles. To redeem the offers from this episode's sponsors: Go to betterhelp.com/runningrogue for 10% off your first month of online therapy. Go to takecareof.com and use the code "rogue50" for 50% off on your first month with them.

Nicole Winter (@nicolemruns) had me back on her Instagram Live this week for another Q&A from her followers, who always have great questions. We talked about offseason training, tips on running form, how to balance running and strength work, and so much more. You can also watch the video on Nicole's account. Thank you to Nicole for having me on again! Plus, please go support my sponsor for this episode - Janji running apparel. Use the code ROGUE15 for 15% off Janji.com.

I have had several people ask me recently about how my running journey is progressing. Well, here it is. I give you an update on the last 18 months of training for me and what's next for the rest of 2023 as I build toward the Houston Marathon in 2024. The good news is that things are going well toward my goals, but it hasn't been without major challenges in the last 18 months. I discuss those challenges and the lessons along the way. I hope this episode inspires you in your journey too. Also, please go support from sponsor for this episode. Use the code ROGUE15 for 15% off Janji.com. I am loving their apparel!

Did I dig deep enough? Can I go faster? How do I know when I've reached my limits? These are all questions you may have asked yourself at one time or another. You might think that grit is a genetic trait, but it is very much learned and can be developed. In this episode, I talk about 9 ways to build your own grit and resilience so that you can get the most out of workouts and ultimately race day. To redeem the offers from this episode's sponsors: Go to betterhelp.com/runningrogue for 10% off your first month of online therapy. Go to takecareof.com and use the code "rogue50" for 50% off on your first month with them.

Who else is overwhelmed by the long list of things you need to do in order to achieve your goals? Sometimes, it feels like it's impossible to do it all from the running itself to strength training to foam rolling, hydration, stretching, taking supplements, and so much more. In this episode, I talk about this very dilemma and give you 7 tips for managing all of the details in order to make it sustainable within the context of a very busy life. You can do more than you think you can, I promise. Also, please go support from sponsor for this episode. Use the code ROGUE15 for 15% off Janji.com. I am loving their apparel!

Do you focus too much on half marathon or marathon training while neglecting your speed? If so, this episode is for you. In it, I talk about 5 misperceptions of training for the 5K or 10K distances. Spoiler alert: no, 5K-10K training won't take away from your half marathon or marathon potential. (Just the opposite in fact). Listen, learn, then go chance some speed every now and then! Thank you to listener Hannah for the inspiration for this episode.

It's time to start training for fall races and you might be wondering how to take your training to the next level. If so, this episode is for you. I start by talking about how to prime your body for the training to come, and then I give you 5 ways to level up your training for races this fall. Don't do them all. Pick 2 to implement for this cycle, and you will take another big step forward. Let's go! To redeem the offers from this episode's sponsors: Go to betterhelp.com/runningrogue for 10% off your first month of online therapy. Go to takecareof.com and use the code "rogue50" for 50% off on your first month with them.

It's time to change the narrative!! As a coach, I consistently here similar, negative things from the runners I meet and coach, but mostly these are false narratives that get in the way of reaching true potential. In this episode, I give you 10 of those lies and tell you how to change your story. From "I'm not a runner" to "I'm slow" or "I don't have time," the list goes on and on. Which of these lies do you believe about yourself? Are you ready to flip the script?!? Also, huge thank you to my new sponsor - Janji - for supporting this episode. Go to runjanji.com to get great running apparel, support a good cause, and earn free shipping with any order of $55 or more!

It is race week for my athlete and running influencer Nicole Winter (@nicolemruns). She is racing the Eugene Marathon this weekend and shooting for her first Boston qualifier. To celebrate race week, we did a live Q&A with her followers on Instagram. That audio is here. We cover all things race week from race planning to pre-race nutrition to the mental side of prep and so much more. Nicole's followers always bring great questions so I hope you enjoy this one!

I am still coming off the high from Boston Marathon weekend, and as such, I had to get back to some of my podcasting roots with this recap episode. Fortunately, Kara Goucher was willing to join me to break it all down! We break down the elite races on both sides and talk about an historic day for American marathoning, especially on the women's side. Plus, we debate Kara's hot take that Kipchoge might not be the GOAT of marathoning. You have to listen in to hear her case for someone else. Even with amazing vibes from the weekend, we finish by talking about an area where Boston can continue to get better. Even still, we can't wait to do it all again next year!

There is nothing worse than training for 4-5 months for a single race only to have the weather betray you on race day. Heat, cold, wind, and rain... any of those can derail a well-executed training cycle. In this episode, I talk about each of those conditions and discuss how you should adjust your pacing strategy and your race day approach to give you best opportunity for success. You may have to accept adjustments to your pacing strategy, but you can still run a beautiful race, one that will make you proud for years to come. To redeem the offer from this episode's sponsor go to betterhelp.com/runningrogue for 10% off your first month of online therapy.

In this episode, I chat with Dave Spandorfer and Mike Burnstein who co-founded Janji in 2012. Janji produces great running apparel while also giving back to water projects around the world. My connection to Dave and Mike actually goes back to 2012 as well. In this conversation, we cover the story behind Janji, go behind-the-scenes on the challenging apparel-design process, and learn their tips on getting the right running apparel for you by season. To shop the Janji West Indies collection: https://janji.com/collections/new-arrivals To search and find episodes by topic: runningrogue.libsyn.com. To redeem the offer in this episode, go to takecareof.com and use the code "rogue50" for 50% off on your first month with them.

In this episode, I interview Des Linden on her soon-to-be released book Choosing to Run. It'll be out on April 4th. In the book, she shares details about her life and journey to the Boston Marathon win in 2018, including a health scare in 2017 that almost kept her from the start line. You must listen and read to learn more. Listen and then go buy the book if you haven't already. It's a book that will inspire you to keep chasing your own goals and dreams!

Nell Rojas has been the top American at the last two Boston marathoners and is set to line up there again in 3 weeks. Her path to the front of elite marathoning has not been a direct one, however, and we talk about that winding path in this conversation. In particular, her journey includes becoming a coach for the every-day athlete well before she was chasing podiums at Boston and NYC. In this conversation, we talk about her background but then dive into her coaching philosophy, including what it takes to perform well in the marathon and especially Boston. Listen all the way to the end because her thoughts on mental prep for Boston are absolute gold!

Warning: This episode contains discussion of disordered eating and emotional and sexual abuse. In this episode, I interview Kara Goucher on her just-released book The Longest Race. In the book, she shares details about her running journey and time with the Nike Oregon Project that she has never shared. You must listen and read to learn more. Listen and then go buy the book if you haven't already. It's a powerful, emotional, and inspirational read. To redeem the offer from this episode's sponsor go to betterhelp.com/runningrogue for 10% off your first month of online therapy.

With this episode, we are back to a Q&A episode with Nicole Winter (@nicolemruns), answering questions about marathon training as she preps for a marathon later this spring. Some of the questions we cover from her followers: - How do I find a run coach? What credentials do you want to look for? - After running a half marathon, how much time do I need to recover to then train for a full? - Heart rate zones: what do they mean and where should we be? - Tips for first time marathoners? - How important is cadence? What is the ideal cadence range? - Why do some plans recommend 20+ miles multiples times and others stop at 20 - How do you know someone is realistically ready to switch from a half to a full marathon? And so much more... listen and learn! To redeem the offer in this episode, go to takecareof.com and use the code "rogue50" for 50% off on your first month with them.

In this episode, I interview fellow running podcaster Tina Muir to talk about RED-S or Relative Energy Deficiency in Sport. RED-S which is a diagnosis for those experiencing symptoms of under-fueling for performance, often caused inadvertently. RED-S is something that can affect men and women of all body types and is essentially a by-product of chronic under-fueling in training, which causes the body to shut down in various ways. Symptoms can include (but is not limited to) losing your period (in women), loss of libido, hormonal imbalances, trouble regulating body temp, general fatigue/malaise/inability to perform, hair falling out, and bone-related injuries. It's also important to note that RED-S can often occur simultaneously with an eating disorder or disordered eating, but it can also occur separately as well. In this conversation, we talk about the symptoms of RED-S, myths about it, how to get a diagnosis, and of course, how to work toward recovery. Tina also shares her experiences from her personal journey dealing with RED-S seven years ago. This episode is for all runners to not only help those who might be facing RED-S but also to build awareness on the topic so that anyone can get the support they need. Resources from the episode: YouTube videos: https://www.youtube.com/@tinamuir. RED-S Recovery resources: https://recovery.mykajabi.com/. Article on Tina's personal journey: https://www.self.com/story/letter-to-runners-with-amenorrhea-tina-muir. More resources from Tina: https://runningforreal.com/.

If I have said it once, I will say it 1,000 times and then 1,000 more. You HAVE to slow down on easy day in order to be your fastest self. Period. Full stop. With this one, I give you the definitive episode on "why" it matters. Listen. Understand. Internalize and embrace it. Then, share it with all of your friends so they get faster too!

There is nothing more that I want for you than for you to reach your greatest potential in this sport. Full stop. That's why I do this. Thus, in this episode, I give you 8 things to STOP doing in order to reach your fullest potential. Which of these speak to you?!? Also for the new video series on RED-S, go here: https://www.youtube.com/@TinaMuir/playlists To redeem the offer from this episode's sponsor go to betterhelp.com/runningrogue for 10% off your first month of online therapy.

One of the main reasons I do this podcast is to help educate you on training fundamentals so that you can build your mastery of the sport. Part of that is developing your running intution to make the right decisions in training as you go. It can be hard, however, because there are certain elements of run training that just aren't intuitive. That means you have to train your intuition just like it is a muscle. In this episode, I talk about just that across 6 categories of the sport - pacing, speed workouts, recovery, overall program structure, injury management, and racing. I give you tactical advice to improve your intuition within each category so that you can make better training decisions in your own journey. Remember though... there are no bad decision as long as you learn from each of yours. To redeem the offer from this episode go to takecareof.com/runningrogue and use code rogue50 for 50% off on your first order.

I am both excited and very proud as a brother and coach to welcome my sister - Lori Smiley - to the show. She started as a 5 hour marathoner and is now a proud owner of a Boston qualifier from Houston in January. In this episode, she gives us 10 keys to her success in getting this goal, 5 physical and 5 mental. Her journey was far from linear with many ups and downs along the way. Regardless of your goal, there is something for you in this episode. In addition, to redeem the Athletic Greens offer from this episode: athleticgreens.com/runningrogue

In this episode, I connect with listener Brooke Lubojasky to talk about her big goal of breaking 3 hours in the marathon. She ran her first marathon in over 5 hours but has progressed to a Boston Qualifier since then. Now, she sets her sights on something even bigger. We cover her reasons why, we talk about the mental challenges, and we detail the training adaptations needed to get there. I don't care what your goal is or what "degree of fast" you are, there is something in this episode for everyone! To redeem the offers from this episode's sponsors: - For Care/Of: takecareof.com/runningrogue (Use code rogue50 for 50% off on your first order) - For Better Help: betterhelp.com/runningrogue (10% off your first month)