Running Rogue

Prompted by a listener email (thanks Kerianne!), I open up a little more about my running journey from 2022. I chose to do so through the lense of some of the insecurities that I have faced and still face as a runner because I believe we all face them in one form or another. In this episode, I talk about the insecurities of injury, uncertainty, ability, and identity. I tell you about what it looks like for me to face each of those insecurities with examples from 2022 and tell you how I choose to work through them. My hope is that you can all relate and feel less alone in your journey by listening to more details about mine. In addition, to redeem the offers from this episode: - For Athletic Greens: athleticgreens.com/runningrogue - For Care/Of: takecareof.com/runningrogue (Use code rogue50 for 50% off on your first order)

It's a milestone episode for me - number 300 - which represents 6 years of podcasting consistency. For this one, I ring in the milestone and the end of 2022 with 9 reflections on the year from my personal running journey, from my coaching, and from another year of lapping the sun as a human. Fellow Rogue coach James Dodds joins me to process it all. I think there is advice in here for everyone on topics ranging from strength training to big goal dreaming to navigating the seasons of life and more. Happy New Year everyone! To learn more about our podcast training group: roguerunning.com/podcasttraining. It opens on January 3rd! To redeem the offer from this episode for Athletic Greens: athleticgreens.com/runningrogue.

What do you ultimately want from this sport and how do you get there? Those are big questions that can be hard to answer because it is often hard to prioritize and focus on what matters the most. That's because goal setting can be hard, and planning your year of racing with your goals in mind can be even harder. In this episode, I give you 6 practical steps to work through in order to do just that in 2023. From this conversation, you should be able to walk away with a plan for your training peaks, "A" races, and the focal points of training for the next 12 months. Work through these 6 steps, and then get to work! To redeem the offer from this episode for Athletic Greens: athleticgreens.com/runningrogue.

Thank you to Victoria from Florida for this episode topic suggestion. Solo vs. group training... which is better for you? Either can be great options depending on what is right for you. In this episode, I give you 5 considerations for each modality to make sure you get the most from it. With solo training, how do you push yourself with no one watching? With group training, how do you make sure you don't get sucked into going too fast for you? I answer those quesitons, plus talk about both the pros and cons of each. Listen in and decide what's best for you! To redeem the offers from this episode's sponsors: - For Athletic Greens: athleticgreens.com/runningrogue - For Better Help: betterhelp.com/runningrogue

Winter is coming, and it's just over a week away! For many of you, winter invites challenges to motivation and to the basic logistics of training safely. In this episode, I give you six tips to maintain your consistency until the warmer temperatures remain. Topics include: - Choosing a winter training emphasis - Getting the right gear - Training on a treadmill - Hydration - Planning around the holidays and travel - Getting a jumpstart on goal setting for 2023. 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)

We like to complicate recovery by focusing on the latest whizz-bang tools and modalities that might be all the rage. Recovery, however, is actually very simple, and in most cases, absolutely free. In this episode, I talk about your 3 most important recovery tools - movement, sleep, and fueling - and then give you 8 simple tasks you can do to get your mind right for recovery by engaging the para-sympathetic nervous system. You can only get as fit as you are willing to invest in recovery. Listen to this episode and get back to the basics. Referenced article on carbs and recovery: https://www.outsideonline.com/health/training-performance/carbs-recovery-research-2022/ To redeem the offer from this episode's sponsor: - For Athletic Greens: athleticgreens.com/runningrogue

2:23 vs 2:39? Which is a better result for a marathoner? It would be easy to say the faster time, but Des Linden might disagree. She ran 2:39 in 2018 to win Boston. She also ran 2:23 in 2011 to place 2nd by just 2 seconds. Which is better now? Context matters. It's not necessarily about the time on the clock if you give your all. In this episode, I share 5 tactics for giving your all - for taking an amphorous concept and putting it into reality so that you can be proud of your races no matter what the clock says. To redeem the offers from this episode's sponsors: - For Care/Of: takecareof.com/runningrogue (50% off on your first order) - For Better Help: betterhelp.com/runningrogue (10% off your first month)

As a coach, I know at least two things for certain: 1. Everyone faces pre-race nerves and doubts regardless of your background and experience. 2. The pre-race nerves never go away, but you will become better at dealing with them. In this episode, I discuss 7 types of pre-race doubts with tactical steps to deal with each of them. You can't make them go away, but you can channel that energy productively. Listen in to find out how. To redeem the offers from this episode's sponsors: - For Athletic Greens: athleticgreens.com/runningrogue - For Better Help: betterhelp.com/runningrogue

Most of us measure ourselves in all of the wrong ways, and it leads to injury, overtraining, burnout, and under performance. In this episode, I give you 7 ways to re-frame how you measure success in order to be a happy, healthy, sustainable runner who ultimately reaches their long term potential. For example, stop asking yourself "how fast did I go?" and instead start asking yourself a different question. Listen in to learn more! To redeem offers in this episode: - For Athletic Greens: athleticgreens.com/runningrogue. - For Zencaster service: zen.ai/rogue30 (use code rogue30). - To sponsor a Zencastr creator: zen.ai/runningrogue.

In this episode, Nicole Winter (@nicolemruns) asks me questions from her followers about final race week preparations. We discuss everything from choosing a race pace to race week eating to the taper and strength training (or not), plus much, much more. We also discuss an injury she is facing on her journey to qualify for Boston in February and how she is working through it. If you have ever faced injury, then you will definitely be able to relate to that part of the conversation. Thanks to Nicole and her followers for bringing great questions to this discussion. To redeem offers in this episode: - For Athletic Greens: athleticgreens.com/runningrogue. - For Zencaster service: zen.ai/rogue30 (use code rogue30). - To sponsor a Zencastr creator: zen.ai/runningrogue.

One of the biggest mistakes I see made in training is a lack of variation within a training cycle and certainly across training cycles. If you want to reach your goals, you need to make sure that you are modulating your training in a way that allows your entire aerobic system to build vs. just smaller parts of it. In this episode, I ask you 8 questions to determine whether or not your training is polarized enough? It's time to take a look in the mirror! a. For 30% off on Zencastr: zen.ai/rogue30 (code: rogue30) b. To advertise with Zencastr podcasters/creators: zen.ai/runningrogue c. For 50% off with Care/Of: Use code rogue50 at takecareof.com

In this episode, I talk about the age-old question for marathoners and half marathoners - should I carbo load before my big race? My answer might surprise you and is likely different than the prevailing wisdom. Does carbo loading work? Yes. Do I recommend it? No. Listen in to learn why and then stay for some final prep tips for those with races coming up soon. To redeem offers in this episode: - For Athletic Greens: athleticgreens.com/runningrogue. - For Zencaster service: zen.ai/rogue30 (use code rogue30). - To sponsor a Zencastr creator: zen.ai/runningrogue.

Training mileage is a topic which encompasses the majority of questions I receive on a weekly basis. In particular, runners want to know how to build mileage, how to do it safely, and how much to do in total from week to week. In this episode, I give you 10 tips for building mileage in a way that will be incremental and sustainable, enabling you to chase your fastest self for a very long time. One truth bomb I share: you can run more miles than you think you can, and it's time to consider doing so. Listen in to hear how to do it! Offer codes in this episode: a. For 30% off on Zencastr: zen.ai/rogue30 (code: rogue30) b. To advertise with Zencastr podcasters/creators: zen.ai/runningrogue c. For 50% off with Care/Of: Use code rogue50 at takecareof.com

In this episode, I am joined by fellow running podcasters - Angie and Trevor from the Marathon Training Academy. We give quick intros on us and then get to questions from each of our audiences. We got great questions from you on running and aging, maintenance plans, back to back marathons, speedwork, fueling, the taper and so much more. Listen in to hear answers from at least 3 perspectives on the sport. To redeem the offers in this episode: - For Athletic Greens: athleticgreens.com/runningrogue. - For Zencaster service: zen.ai/rogue30 (use code rogue30). - To sponsor a Zencastr creator: zen.ai/runningrogue.

Last week, Kara shared a tweet that inspired me. It read: "One of life's biggest lessons- you don't always get what you want. You can do everything right, and still fall short. But usually, even in the pain, the journey was still worth taking. This is me, finishing 4th in the 2016 Olympic Trials Marathon. Only the top 3 moved on to the Olympics. Was it awful? Yes. But I'd do it again in a heartbeat. Sometimes a broken heart is better than being too afraid to try." In this episode, Kara joins me to talk about what inspired her tweet and then dig into all of the components of what it means including setting big goals, sharing them, overcoming fears and failure along the way, plus how to process success or failure when either comes. In this conversation, you will hear lots of personal examples from Kara and I to help inspire you to dream big without fear. In the end, I ask Kara one final question: "Is it in fact always worth the broken heart?" Listen all the way through to hear her response. To redeem the offers in this episode: - For Athletic Greens: athleticgreens.com/runningrogue - For Zencaster service: zen.ai/rogue30 - To sponsor a Zencastr creator: zen.ai/runningrogue

First-time marathoners have a very special place in my heart as a coach. It is powerful and very inspiring to watch someone cover 26.2 miles for the first time. In this episode, I give 12 tips to help first-timers make their first experience a magical one. From training to race day and beyond, these tips will help you through every step of the journey. To redeem the offers in this episode: - For 30% off on Zencastr: zen.ai/rogue30 - To advertise with Zencastr podcasters: zen.ai/runningrogue - For free Vitamin D and travel packs with your first Athletic Greens purchase: athleticgreens.com/runningrogue.

Managing running injuries is hard for so many reasons. One reason is that the prevailing wisdom on these injuries is generally just wrong, making it very hard to know the right things to do. In this episode, I give you 9 common mistakes that I see when people try to manage their running injury, and how to find a better way. It starts with a realization that running issues, niggles or injuries are a part of training and pushing your limits, even when you are doing everything else right. You job isn't to hope that they stay away, but rather to learn how to proactively address them before they take you out of training altogether. This episode will help you do that. Offer codes in this episode: a. For 30% off on Zencastr: zen.ai/rogue30 b. To advertise with Zencastr podcasters/creators: zen.ai/runningrogue c. For 50% off with Care/Of: Use code rogue50 at takecareof.com.

On this show, I talk a lot about the mechanics of training and the X's and O's of each period in training. In many ways, that's the easy part. It's the what-to-do in training part including the workouts and long runs and miles per week. How to do it is a little harder, however. In this episode, I breakdown the seasons of a training cycle and talk about how to approach each one in terms of your mental approach and preparation. You will learn when to back off and be conservative and when to press the edge. You will learn when to refine each element in your race day gear and nutrition, as well as when to have your mental tool kit fully assembling (+ what that should include). This episode is all about making sure you peak at the exact right time, and with fall races around the corner, it's the right time to be thinking about just that. In addition, please welcome Athletic Greens as a new partner to the show. To redeem the offer in this episode, go to athleticgreens.com/RUNNINGROGUE.

In this episode, I give you a mini-smorgasbord of topics from recent questions I've received from athletes. First of all, I talk about the practical elements of training in the heat including how to do a sweat test and how to plan your daily hydration with electrolytes. Then, I talk about how to transform negative self-talk into positive self-talk in 4 practical ways that will help re-program your brain to avoid some of those negative thoughts that can bring us down. In this episode, I reference this article from Alex Hutchinson, a great read: https://www.outsideonline.com/health/training-performance/self-talk-athletic-performance-research-2022/

Do you want to do this sport for a lifetime AND smash big goals along the way?!? Then, this episode is for you. In it, I break down 18 intangible and tangible factors that will help you enjoy this sport for the long term. From the mental side to the practical sides of training and longevity, this episode has it all. And by the way, if you do these things, then they will help you find the fastest version of you as well. Do you have the patience to do things the right way?!? To redeem the offer code in this episode, go to takecareof.com and use code rogue50 for 50% off on your first order.

People ask me about carb-loading all the time and if they should do it before a long run. Well in this episode, I answer that question and talk about what to do before and after your long runs and quality workouts in order to execute them at your best. Fueling. Hydration. Sleep. Movement. Mental Game. Those are the key components to optimize your pre-gaming and post-gaming. Listen in because you might be suprised at my answer on carb-loading!

In this episode, I teach the why, the what, and the how of a very important training principle... the power of progression. From warm-ups to easy runs to workouts and races, your goal should be to start a little slower and finish faster at every opportunity. Learning to execute your runs in this way will teach you how to enjoy your best workouts and ultimately to race your fastest. It is easier said than done, however, so I break down all of my tips on the topic in this episode. Listen, learn, and then go practice it yourself.

In this episode, I share the audio from an Instagram Live with my last guest Nicole Winter (@nicolemruns). She asks me questions from her audience on the fundamentals of running. We pretty much cover it all including breathing and running, form and cadence, building speed over time, managing recovery, how to think about chasing the BQ, training for a trail marathon, predicting your marathon time, whether or not to time-cap your long runs, and more. Thank you to Nicole for having me and to her audience for the amazing questions.

In this episode, I welcome Rogue athlete Nicole (Rauch) Winter to the show. I coached Nicole to her first marathon in January, and now she has dreams to chase a Boston qualifier next year. In our conversation, we start from the beginning, discussing her background in sport and how she got into running in the first place. She describes the joy she experienced on her first run and how running is still an important outlet for her balance and mental health. As her running journey progressed, her mom encouraged her to try races, starting with a 5K and 10K before bumping up in distance to the marathon. Her first marathon training block did not goes as planned, however, and she was forced due to a knee issue to drop down to the half. Ultimately, she found her way to Austin and eventually to Rogue where I helped her train for her first marathon in Houston in January of this year. We talk about her training for Houston and then all of the vibes of the race itself including the many things she learned along the way. Then, we discuss what's next and how she plans to chase her new goal to qualify for the Boston Marathon. Nicole's story is relatable to so many, and you will learn tidbits about training throughout. Enjoy the episode and then go follow her journey at @nicolemwinter_ and @nicolemruns!

Thank you to a listener suggestion (and questions), this episode is dedicated to those that get a late start in running. Regardless of when you start, you are worthy of big goals in this sport. In this episode, I talk about when to start, how to think about goal setting and potential, improving running form at a later age, and practical tips for getting started as a late-bloomer. It's never too late to become a runner, and I hope this episode might just give you that final nudge. To take advantage of the offer in this episode, go to takecareof.com and use the code rogue50 for 50% off on your first order.

Training for fall marathons and half marathon is upon us with the focus for many now shifted to goals in September, October, and November. That means closing the chapter on your last cycle of work and starting a new one. In this episode, I give you 10 tips for making sure you kick off your new training cycle the right way. Here's to more goal smashing ahead!

Disclaimer: This episode contains the story of one man's journey to face challenges with addiction and mental health (anxiety and depression). The discussion may be triggering for some, so please proceed with caution. In addition, Michael and I are NOT trained professionals so if you are struggling with one of these challenges, then we encourage you to seek professional help. May is Mental Health Awareness month, and I am honored to share the story of Rogue athlete Michael Wilt in this episode. Michael has struggled with anxiety, depression, and addiction since his college years. His alcohol addiction pushed him close to death in June of 2014, which was the wake-up call he needed to finally turn his life around and get the help he needed. During his recovery journey, Michael discovered running as an outlet, and he completed his first marathon in Austin in 2016 in 4:47. From there, he has improved his marathon time by nearly 2 hours, running 2:48 in Houston earlier this year. In this conversation, we dig deep on his parallel mental health and running journeys to find inspiration that will touch us all. Thank you to Michael for his willingness to open up and share! To redeem the offer in today's episode go to takecareof.com and use the code rogue50 for 50% off on your first order.

Consistency is more important for your running improvement than anything else. What you do today or tomorrow - easy run, long run, or workout - matters very little in the big picture. But, what you do from day to day and week to week, year to year, and ultimately decade to decade will determine how close you get to your potential in this sport. It's the body of work that matters - the forest, not the trees. And yet, consistency can be so hard with all of the constraints we have in our daily lives including work, kids, and important relationships. In this episode, I talk about the importance of consistency, how I like to think about framing the trade-offs around consistency (hint: it's about priorities and not excuses), and then 10 ways to help you improve your consistency. We can all get better and be more consistent, and I hope this episode will help you do so.

In this episode, I get back to my growing series on the feelings of running. In this one, I talk about passion and apathy. What does it look like when we experience each one in this sport? And how do you overcome and/or channel each? If you have ever had a moment when you couldn't get out the door for your run or when you were ready to quit a race, then this episode is for you.

Marathon Monday is back after a 3-year hiatus, and it's the 50th anniversary of women being officially allowed to enter the race. In this episode, I give you one of my favorite Boston stories to commemorate the year that Bobbi Gibb became the first woman to run Boston as a bandit in 1966. I also break today the elite fields on both sides and give you my predictions for the podiums as well as the top Americans. Then, I give my recommended Boston race plan for those toeing the line on Monday, as well as some crazy stats about the difficulty of running a negative split on this iconic course. If you aren't running on Monday, then you should definitely be watching. I will be in Boston to cheer and coach myself, and I hope to see some of you there!

You know I don't believe in short-cuts in training, and this episode isn't about that. It is, however, about making your running life easier with some tricks of the trade that I've learned in my journey as a runner and a coach. In this one, I give you 11 running hacks to improve your running journey that cover the gambit from eliminating shoe funk and avoiding chafing to better recovery and route finding and more. Hack #1 is worth the price of admission alone!

Super shoes have revolutioned racing times in the last several years... there is no denying it. They can help you run a marathon anywhere from 1 to 5 minutes faster without any change in your fitness. Now that they are more ubiquitously available, each of us must ask ourselves... should I get a pair, and more importantly, how should it impact my training and racing? In this episode, I try to answer the big super shoe questions such as: - Should I get a pair? - If so, how should I choose the right one for me? - How should I break them in? - When should I wear them in training? - How do they affect recovery? - How should they affect my race pace and frequency of racing? I try to answer all of these questions and more in this episode. To take advantage of 20% off at InsideTrack, go to: insidetracker.com/runningrogue.

In this episode, I talk about coach-athlete relationships and how to optimize yours. Whether you have an in-person coach, a virtual coach, or are following the schedule provided by a coach you don't know, I give you 3 pillars to optimize this relationship to best reach your potential from it. Those pillars are: trust, communication, and ownership. I drill into all three and give you tips to think about for each. If you don't have a coach, then I highly encourage you to get one. You can go back to episode 139 for tips on how to choose a coach. To redeem the offer from InsideTracker go to www.insidetracker.com/runningrogue for 20% off their entire store.

In this far-reaching conversation, I catch up with Sasha Gollish after her new indoor mile world record for a 40+ year old athlete. We talk about the last 2 years of her training since she was on the show in December 2019 (episode 161). We cover super shoes, the Oura ring, readiness scores, racing the mile, and of course, how to run fast in your 40s. You will love this fun conversation with Sasha!

A listener slid into my instagram DMs (@roguechris) and asked me about my 5K/10K training for this spring. So, I decided to invite on my coach - Coach Cathy Casey - to discuss our approach for this spring block of work. Cathy coaches one of our Team Rogue groups in Austin, TX. She came to Rogue after spending 18 years in collegiate track and field where she eventually became head coach of the women's track and field program at Southern Methodist University (SMU). She is also an Ironman triathlete herself. In this episode, we talk with Cathy about how she structured this training block, key workouts, prep races, and racing strategy for those two distances. If you want to get fast, this is the episode for you! To take advantage of the 20% off offer in this program go to www.insidetracker.com/runningrogue.

The tempo workout is perhaps the single most important workout you will do as an endurance athlete, especially for those racing half marathons and marathons. It's the cornerstone of building aerobic strength (aka endurance). And yet, there is some confusion about what the word means and how to apply it in your training. In this episode, I break it all down and give you the how-to guide for the tempo workout from the purpose of this work to the types of workouts you can do, including timing and how to execute them. To execute the offer from this episode, go to insidetracker.com/runningrogue for 20% off.

The tempo workout is perhaps the single most important workout you will do as an endurance athlete, especially for those racing half marathons and marathons. It's the cornerstone of building aerobic strength (aka endurance). And yet, there is some confusion about what the word means and how to apply it in your training. In this episode, I break it all down and give you the how-to guide for the tempo workout from the purpose of this work to the types of workouts you can do, including timing and how to execute them. To execute the offer from this episode, go to insidetracker.com/runningrogue for 20% off.

To quote Brene Brown, "choose the great adventure of being brave and afraid at the exact same time." For us, running is that adventure, and this episode is my ode to just that. In follow-up to episodes 258 and 259, I continue my conversation on the feelings and emotions of running, this time by talking about fear and courage. What are the fears we face when setting big goals and chasing finish lines? And, how do we show courage in this sport? For each, I talk about examples of what it like in my experience as an athlete and coach. Then, I talk about how to face fear and how to channel your courage with others to do even more. To take advantage of the offer in the episode, go to insidetracker.com/runningrogue for 20% off.

Running technology and wearables have come so far since the days of the simple, Timex Ironman watches that could store 10 laps. Now, we have GPS watches, HR monitors, and other wearables that can track our biometrics 24/7. Are we better off for it? I think so, yes, but only if we are careful in how we use these tools. In this episode, I give you five "dos" and five "don'ts" for how to use these tools. They should support you in pursuit of your goals instead of becoming counter-productive or destructive instead. The tail should never wag the dog.

It's been a while since I've broken down the course for the Austin Marathon and Half Marathon, and I haven't done so since the course changed in 2018. Well, the race is coming up on February 20th so I give you the audio from an Instagram Live session I did on the @roguerunning page doing just that. My themes for this year are courage and precision, and for those racing, I encourage you to bring those characteristics to bear on race day. Then, I break the half marathon course down into 4 sections and the marathon course down into 6 sections, talking about approach and pacing recommendations for each. If you are racing Austin, best of luck to you. And if you aren't racing Austin, then I believe there are still lessons in this episode for any rolling course. To take advantage of the InsideTracker offer in the episode, then go to insidetracker.com/runningrogue for 25% off their entire store.

Downhill courses like Boston or the Revel races require unique preparation in order to perform your best. In this episode, I give you 6 things to consider when prepping for a downhill or rolling course. Prepare your mind, and prepare your body to run fast and let gravity do its thing! To take advantage of my offer with InsideTracker for 25% off, go to www.insidetracker.com/runningrogue.

In last week's episode, I talked about the medium long run (MLR) as fundamental to my process goals in 2022. In this week's episode, I talk about why the medium long run is so important and how to execute it most effectively in terms of timing, distance, and pace. Plus, I cover a listener question on what to do if you have to make adjustments or if something gets in the way of the MLR. Do you shorten, move it, or skip it altogether? In addition in the intro, I give a quick reaction on the American Record results in Houston and tell you about my new podcast partner. For 25% off from InsideTracker, go to: www.insidetracker.com/runningrogue

Happy New Year in 2022! In this episode, I take you behind-the-scenes on my running journey as I chase a big goal of my own. I talk about the process goals I've set for 2022 and how you might apply those concepts for your own running journey. If you focus on the process and the inputs, then the outcome will take care of itself. Here's to goal-smashing in 2022! For the offer in this episode, go to takecareof.com and use code rogue50 for 50% off on your first order.

Continuing on the theme of last week's episode, this is my final episode of 2021. This week, I talk about the anxiety and peace of running and how to recognize and channel each into something productive. The anxiety of running is something that is normal with the primary question being: how can you channel it? As for peace, that feeling might be more rare so be sure to linger on it and learn from it when it comes. Either way, it's a privilege that running makes us all feel. As your host, I feel thankful for all of you for listening and engaging with me in 2021. I will resume episodes during the week of January 10th. Happy holidays everyone!

I am excited to be back to you after a mini hiatus around the Thanksgiving holiday. This episode is inspired by Taylor Swift of all people and her documentary, "Folklore: The Long Pond Studio Sessions" (which you can find on Disney+). You will have to listen perhaps to understand, but she inspired me to talk in more depth about the emotions and feelings that we feel in running and how to deal with and process them. In this episode, I dig in on two of them - pain and triumph. For each, I talk about the types of feelings you might have in each category, and then I give some tips on how to process those feelings/emotions. The magic of this discussion is that I believe all can relate, regardless of pace, so please let me know what you think.

In this episode, I answer a listener question: how would you define "junk miles?" Do they exist and if so under what conditions? I don't love the term "junk miles" so I give you an alternative term and two scenarios under which your miles would be considered "junk." In addition, I give my thoughts on the NYC Marathon and try to put Shalane's Project Eclipse in context.

I often get questions about my coaching philosophy. Well, I first wrote it down and codified it in 2016, and now I am sharing it here in summary so that you can have it too. This episode represents the 12 key principles from training and racing that will help you achieve your long term potential. Are you ready to buy-in to the Running Rogue way? In summary, the core principles are... Training: 1. Do the work. Be consistent. No excuses. 2. Miles matter. 3. Go slow to go fast. 4. Respect the purpose of each day and each training phase. 5. Recovery is as important as the running itself. 6. Find strength and accountability in team (how ever you define it) Racing: 1. Trust in your training on race day. 2. Execute the plan no matter what. 3. Race without fear of failure. 4. Start slow, finish strong. 5. Leave it all on the course. 6. Do it for you and for your team.

In episode 120 in April 2019, I chatted with Molly about her aspiration to qualify for Boston and her heartbreaking near-miss in April 2018 at Mt. Charleston. In that race, she collapsed at mile 26.0 in the finishing straight and ended up in an ambulance, even though she was on track to comfortably BQ. Fast forward to October 2021 a couple of marathons and a pandemic later, Molly earned her Boston qualifier at the St. George Marathon. She did it with several ups and downs along the way, taking lessons forward from each failure. The journey wasn't easy or short, but she did it. I find her story inspiring and very relatable for many on similar journeys. Whether you are chasing Boston or not, you can learn from Molly's relentless pursuit of and eventual completion of this goal. Congrats Molly!

October 10th and 11th brought an epic return to marathon racing in the US via the Chicago and Boston Marathons. The conditions were tough for many, but the energy and magic were amazing anyway. I was in Boston to run and experience one part of that myself. In this episode, I break down my post-marathon musings that might be helpful in you processing your races too.

With fall races on the horizon again (or already done), you will soon be faced with the question: how do I continue to improve in my next training cycle? In this episode, I talk about 4 over-arching principles and 7 things to consider for finding improvement within your next cycle. For example, should you increase volume or intensity? Or should you add strength or focus on recovery? I will answer these questions and more and also help you hone in on the incremental improvements needed to reach your long term potential.