Running Rogue

If you are a listener with a question, be careful what you ask because you might just end up on the show! In this week's episode, I talk to listener Sherri from Florida who emailed last week with several questions about managing an injury while trying to continue training. I address some of her questions in episode 190, but this conversation brings in the practical side featuring Sherri's story. We get a little background on her, discuss her questions on managing and coming back from injury, and then talk a little bit about her next steps to smash her goals. Thank you so much to Sherri for having the courage to share her story with the world. I believe her story will help anyone who might be facing injury challenges. For those interested in a Running Rogue podcast tee, you have until October 9th to order here: https://www.roguerunning.com/rogue-gear-1/sav11w7znjnqppg5ve78kxlcx6746u

In this episode, I begin with a preview of the London Marathon including my picks for the elite race coming on Sunday, October 4th. Who will win in the head-to-head match up of Bekele vs. Kipchoge? And, can Brigid Kosgei break another world record? Then in the ~24th minute, I turn to part one of a two-part conversation with Jason Brooks on stress. In this first part of the discussion, we talk about how to take an objective view of stress (vs. thinking only of its negative connotations). Then, we discuss total stress load and a very useful tool - the stress inventory - to help you identify sources of unproductive stress in your life that might be taking away from your training. To purchase your Running Rogue podcast tee, click here: https://www.roguerunning.com/rogue-gear-1/sav11w7znjnqppg5ve78kxlcx6746u

In this episode, I talk about the why, what, and how of effort-based training. It's important to remember that achieving your fitness goals is directly related to running at varying effort-levels in order to build your aerobic system in all of the right ways. Pace is only a proxy for effort. Effort is still king. And in order to effectively execute your training, then I believe every athlete should understand the effort desired for every workout and how to dial into it. I give you 8 effort zones with the purpose for each, and then talk about ways to learn to feel them on your runs and in your workouts. Below are the links I mentioned in the show. For podcast-based training: https://www.roguerunning.com/podcast-training For our Denver interest list: http://eepurl.com/hdn31v For Care/Of: takecareof.com (code: rogue50)

Episode 200 is here! This is a big milestone for me as a podcaster, and I wanted this episode to be a love letter to you, the listener for supporting me for the last 4 years. Thank you to all of those who wrote in with emails for episode 200, and special thanks to hard core listeners Jennifer and Jafar for joining this episode to share their stories and their favorite episodes and to ask questions of me. I think there is a little something for everyone in this episode! Below are the links I mentioned in the intro. For podcast-based training: https://www.roguerunning.com/podcast-training For our Denver interest list: http://eepurl.com/hdn31v

In this prelude to the big episode #200, Chris and Jason Brooks chat with strength coach Travis Goyeneche to discuss his strength training principles and his approach to periodizing strength training within a run training cycle. We talk about the importance of clean, fundamental movement patterns for all runners (including Olympians) and how to build upon clean movement in order to find new speed as a runner. For those interested in training with us and getting access to Travis's training programs synced with ours, here are the links: Base training: https://www.roguerunning.com/podcast-foundations 5K to Marathon training: https://www.roguerunning.com/podcasttraining

In this episode, we address an important topic brought to me by Erin Osenbaugh, a member of the Rogue Running community here in Austin. She raised the issue of size inclusivity in the community and how we can better make those with all body types and sizes feel included. This discussion centers around her own journey on this topic as someone who came to running as an adult. We discuss the implicit messages embedded within clothing sizes in retail environments, imaging within the running community, inclusivity in training programs, and even the swag provided at races. Erin focuses on solutions while holding up a mirror for us all. Thank you to Erin for joining me to discuss this very important topic.

In last week's episode, Frank Shorter talked about following your instincts, knowing when to press and when to rest in training. BUT... that is easier said than done. It's really hard in practice and generally takes a lot of experience to get the balance right. Even at 20 years of running, however, I still make those mistakes. In this episode, I give you cues to use within a training season and within a workout that tell you when to back off and when to go for it. How do you know when to back off in training? How do you know when not to do the full number of reps? Those are the critical questions that I try to answer for you in this episode.

In this episode, I recap the Diamond Monaco meet from last Friday and then jump into a fascinating conversation with Frank Shorter and Ben Rosario on adapting your training during COVID times. Plus, we get bonus thoughts from Ben on Michael Jordan and the Last Dance documentary and from Frank on Steve Prefontaine, as well as fun recaps of Frank's gold medal in Munich in 1972 and Aliphine Tuliamuk's victory at the Olympic Trials in February. There's lots of great wisdom on training in this one. Enjoy! For those who prefer the video version of this conversation, you can see that here: https://youtu.be/FNAnQNnA2zc

In this episode, I start with an intro that includes a listener request as I approach episode #200, plus I talk about the just-announced London elite-only marathon on October 4th and Sara Hall's half marathon PR from a 5-person race this past weekend. Then, I turn to a two-part conversation with Jason Brooks (one of the Rogue coaches) where we talk about his doubts and fears going into a big goal attempt for him - running Nolan's 14. [Nolan's 14 is a Colorado-based challenge where you attempt to run fourteen, 14,000 foot peaks in under 60 hours.] Then, I talk to him after the attempt where we find out what happened and how he is processing the takeaways. You will have to listen to hear whether he achieved his goal or not. Either way, this is a powerful and very practical conversation about dealing with your doubts and fears going into a big race, and then how to process the result afterwards. Thank you to Jason for being so open and willing to share.

Thanks to a listener suggestion, I come to you this week with 8 tips on balancing run training and life. It can sometimes be hard to fit it all in together, and that's true for everyone who is trying to smash big goals. Instead of listing the reasons why you can't, then focus on the reasons why you can. Throughout the discussion, I give you practical tips from my own life that includes 20 years of balancing my own training with grad school, career changes, kids, entrepreneur life, and coaching hundreds of athletes. If I can do it, you can too!

In this episode, I answer the age-old question... what do I do about training while on vacation?!? And the beauty is... I come to you for this episode while on vacation. I promise I am practicing what I preach!

In this week's episode, I welcome special guests Scott MacPherson and Darren Brown in a fun, meandering conversation. Both are former members of Rogue Athletic Club (our former elite team) and now with OOFOS in marketing or sales. Scott's a 2:14 marathoner whose claim to fame is beating both Meb Keflezighi and Ryan Hall in races. Darren became part of the first father/son tandem in the US to break 4 minutes for the mile and later won the BAA Road Mile as an elite. While training with Rogue AC, they also worked with Rogue as employees and coaches. In this conversation, they share their perspective on Rogue history, talk about racing and training as an elite, and of course, give their tips and lessons on recovery from years of hard training. Note: this is not a paid episode, but OOFOS is a product sponsor for our virtual 5K series this summer called the Front Door 5K series.

Track is back... major marathons are not. We start this episode with a recap of two mini track meets that happened this weekend in Utah and Oregon, including one in which the US 5K record was broken by the great Shelby Houlihan. Then, we turn to a quick discussion on the cancellation of the Chicago Marathon before switching to our main topic - finding purpose and motivation during this pandemic. The racing calendar is quickly being cleared due to COVID-19 which is making it harder and harder for many to stay motivated. If that's you, then I get it, and you aren't alone. I give you 5 reasons to run right now, and 5 tools to put to work to help you stick with it. The work you do right now matters for the long term, and I hope this episode helps you stay on track!

It's been a weird time for many, and some of you may have gotten out of your running routine in the last several months for very valid reasons. You might be trying to re-start and don't know how best to do it. In this episode, I cover 7 tips for doing so that will optimize your chances for both staying healthy and for staying motivated while you rebuild that routine. With these tips, I answer questions such as: - How do you re-build your routine? - How do you build distance safely? - When do you add back strength work? And when do you add back speed? - How long will it take to feel "normal" again?!? I cover the above questions and more!

In this episode, I begin with a brief reaction to the cancellation of the NYC and Berlin Marathons and include a few additional tips on how to pivot from them to another goal (to build on the discussion from episode 188). Then, I turn to a fascinating conversation with Lisa Tamati, an ultra endurance athlete from New Zealand who has raced over 140 ultra marathons in her career covering over 40,000 racing miles! She's run across deserts and across the Himalayas and is the first woman from New Zealand to finish the Badwater Ultra Marathon. Badwater is a 135 mile race through Death Valley to the top of Mt Whitney, and Lisa finished it not once but twice! Most recently, she has been on perhaps her most difficult journey yet helping her mother recover from a severe brain aneurysm that left her completely without memory and unable to function. Over 4 years, Lisa used all of the lessons she learned from enduring in her ultra career to relentlessly pursue a return to health for her mom. That journey is chronicled in her new book - Relentless, How a mother and daughter defied the odds - and I am happy to report there is a happy ending as her mom has returned to nearly full health. Lisa teaches us a little bit about endurance and ultra training in this episode and a lot about being relentless in your training and in life. Listen in and then go grab one of her books at the links below or learn more at lisatamati.com. Amazon links: Relentless: https://www.amazon.com/Relentless-mother-daughter-defied-odds-ebook/dp/B0866SRDXW/ Running Hot: https://www.amazon.com/Running-Hot-Lisa-Tamati/dp/1877505099 Running to Extremes: https://www.amazon.com/Running-Extremes-Lisa-Tamati/dp/1743317646/

With episode 188, we appropriately bring you 8 tips for marathon training during the pandemic. How do you deal with the uncertainty of the fall racing season? And, how do you ensure you gain fitness that will have you ready just in case, but also benefit you for years to come? In this episode, former guest and Rogue coach Jen Harney joins the show to help me break it all down.

More or less every time I line up for a race or hard workout, there is fear that comes in those moments. I think about questions like... how much will it hurt? how will I deal with the path? will I respond or crack under the pressure? what if I do crack? Inevitably though, when faced with my physical, I do respond. It's not always great or perfect, but I learn something about myself every single time. I've also learned many other truths from taking part in the journey itself, both from my own revelations as well as the insights of my running friends and community. In this episode with many-time guest James Dodds, we discuss this big question. What has running taught us? What truths has it revealed to us and how do we relish in those moments to learn?

In this episode, we take a pause from running content to talk again about the very important discussions taking place in our country on racism. With the help of long-time Rogue community member Dionn Schaffner, we dig into the ways that we can all help the cause by first educating ourselves and then taking action. As Dionn herself says, this is a time to educate, empathize, engage, and then expect others to do the same. She tells us how to do that in this episode. Here are some other resources to support you in doing that as well: Ways to support Black Lives Matter: https://blacklivesmatters.carrd.co/ Daily curriculum option for learning in 10/25/40 minute increments: https://docs.google.com/document/d/1H-Vxs6jEUByXylMS2BjGH1kQ7mEuZnHpPSs1Bpaqmw0/mobilebasic Brene Brown podcast with Ibram Kendi on anti-racism: https://podcasts.apple.com/us/podcast/bren%C3%A9-with-ibram-x-kendi-on-how-to-be-an-antiracist/id1494350511?i=1000476611079 75 things you can do for racial justice: https://medium.com/equality-includes-you/what-white-people-can-do-for-racial-justice-f2d18b0e0234

In this episode, I start with a discussion of the sadness, helplessness, and hopelessness I've felt during the last week after George Floyd's murder. I don't have answers, but I do know that action speaks louder than words. I am committed to action, and here are a list of resources where you can also do something to support the cause to end policy brutality and racism in our country: https://blacklivesmatters.carrd.co/ I know my words are no consolation for anything that is felt by the BIPOC community, but I also know that silence isn't an option either. Then, I turn to a brief discussion on the news surrounding the Boston Marathon and how you might think about that if you were registered for it. And finally on our main topic, I discuss how to identify, assess, and manage 3 types of fatigue in training - noncumulative fatigue, cumulative fatigue, and overtraining. Two of those 3 represent good fatigue and one represents bad fatigue. You need good fatigue to be your best running self. You have to balance stress and rest in an effective way to peak at the right time. This means that you will be tired in training, but you have to manage that tiredness appropriately so that you don't go over the edge. If you can do that, big things await for you when you do unleash that fitness on race day!

Last Friday, May 22, we hosted a Zoom call with the women of Hoka NAZ Elite - Stephanie Bruce, Kellyn Taylor, and Aliphine Tuliamuk. It's their first interview together since the Olympic Marathon Trials, and it's loaded with inspiration! We get to know them better, get a play-by-play on the Olympic Trials, and talk about how they are staying motivated during this challenging time. In addition, Ruth England asks them a few questions from our women-only training group on the unique training needs of the female body. And, yes, we talk about periods! These 3 strong women are doing so much for our sport. We can't thank them enough for taking the time to join us! For those who want to watch the video version of this conversation, here is the link: https://youtu.be/zltuU69lDj0.

This short episode captures a conversation I had with Kara Goucher during the Rogue fall training kickoff a few weeks ago. In it, Kara provides an update on her situation during this uncertain time, and she discusses how she is staying motivated to train. Plus, she covers how she has dealt with uncertainty throughout her career including the lessons we can apply now. Finally, she ends with final thoughts for those who are looking to train for fall races but who aren't sure when or if those races will happen. Kara is always an inspiration, and I believe this conversation proves no different. I hope you enjoy it! Here is a link to the Rogue news site for those looking to sign up for podcast training or who are curious about our Front Door 5K series. https://www.roguerunning.com/rogue-news For a full video of our fall training kickoff, you can click this link: https://youtu.be/36luXzzkvoA

In this episode, I tackle an uncomfortable conversation on running and racism with one of the Rogue Dallas run leaders Alex Williams. Alex is an amazing runner in her own right, but she also happens to be a black female. She explains the complexities, challenges, and safety concerns of being a black woman on the run. We discuss how the biases and assumptions of others affect her planning for every single run, just because of the color of her skin. This conversation was sparked by the tragic death of a black man at the hands of two white men for doing what we all love to do - just going for a jog. Here is more on Ahmaud's story and how the running community has rallied to call for justice for his death. https://www.nytimes.com/2020/05/08/us/run-with-maud-ahmaud-arbery.html We must do more to not only speak out for Ahmaud but also to promote more inclusivity and openness for those of color in the running community. Alex and I conclude the episode with a conversation on some of the things that can be done to dismantle racism (implicit and explicit) in our sport, but this conversation is just the beginning. Thank you to Alex for joining me and for giving me the grace to talk about this topic openly with her even though I know I have a long way to go in my own thinking. You can learn more about Alex and watch her video on her blog site: https://www.alexandriawill.com/.

New or veteran runner, we've all had those stretches of training that just felt harder than they should. For you, this might be one of those times as we deal with the uncertainty of this current situation, but it could also be unrelated. In this conversation, I give you a decision tree with questions to ask yourself in order to get to the bottom of and then address your running funk. I talk about both the mental and physical reasons for a funk and give you practical tips to sort through either. I hope you don't need this podcast, but if you do, I hope it helps you get out of that funk! Here is the article referenced from Alex Hutchison: https://www.outsideonline.com/2411873/mental-fatigue-athletes-study-2020?utm_medium=social&utm_source=twitter&utm_campaign=onsiteshare And the link to sign up for the podcast training interest list: https://roguerunning.us13.list-manage.com/subscribe?u=0ead6e3aae35e2d5947b6f07e&id=d1c769a089 Training starts on May 11th!

Last week, Jason Brooks and I recorded our final podcast training episode for the season with our base training group. In that episode, we recapped lessons from the 16-week program across the strength, running, and lifestyle components of the program. After recording the episode, I realized that the lessons would be valuable for all of you. Plus for those interested in the program, it gives you a perspective on the elements that we discuss. Our next base training program will start on May 11th. You can sign up for our email interest list here: https://roguerunning.us13.list-manage.com/subscribe?u=0ead6e3aae35e2d5947b6f07e&id=d1c769a089

As promised last week, I interview Ruth England and Jennifer Howard-Brown for this episode to discuss their upcoming half marathon training program by women for women. We introduce you to Ruth and Jenn (both long-time Rogues) and of course talk about the program, but we spend the bulk of the time digging into specific insights on how women are different from men in training from hormones, menstrual cycles, and menopause to recovery and heat adaptation. These insights are drawn from Ruth and Jenn's personal experiences as well as the book Roar by Dr. Stacy Sims. For those interested in learning more about this new podcast-based program with Ruth and Jenn, then join our email list by clicking here.

I am excited to bring 3-time guest Mallory Brooks back to the show to discuss her experience training with the Maffetone Method. I originally had her on to discuss her early stages in the program for episode #97, and now I have her back to recap her experience discussing both what she learned and what she might do differently. The MAF method is a foundational program that is designed to help you improve your aerobic foundation. Many like Mallory use it for base training in order to improve your pace at a given heart rate level before moving onto greater intensity. Given the current situation, this type of training might be something to consider as a way to stay healthy and work on aerobic development while under quarantine. Plus as a bit of intro with her, we get the behind-the-scenes perspective on dealing with the pandemic as a race director, including how you can support races during this difficult time. For those interested in our May podcast training, check out these links: a. For program details: www.roguerunning.com/podcasttraining b. To join our email interest list: http://eepurl.com/gZKR5L

In this conversation, James and I get reflective on the lessons we have learned from this time of quarantine and how these lessons might be carried into the future when this is over. It's admittedly hard to go to this positive place right because so many are facing tragedy, but it is one place that I am looking for personal hope. I am committed to being different (in a good way) on the other side, and I believe we all need to do our part to make the world a different place too.

In this episode, I bring on one of our coaches in NYC to discuss the current situation in New York City. Justin has been coaching with us in Manhattan since January of 2019, leading groups to the NYC Half and NYC Marathon last year. To start this year, the group was prepping for the NYC Half again, but then everything changed. Justin tells his story as a runner and a coach, and then we discussion the current state of affairs with the escalation of the COVID-19 pandemic there. Justin provides his perspective from his self quarantine in Queens. In particular, I appreciate how he encourages us all to think about those cancelled or postponed races. Justin's energy for running and the running community is contagious. It brought a smile to my face, and I hope it does for you too during a tough time. Our hearts go out to all in NYC...

Our training plans have been thrown into chaos, which is certainly frustrating. But as my podcast partner Jenn said last week, it's time to turn this training program upheaval into an opportunity to be more ready for your next race-specific cycle. In this episode, I talk about using this time to work your weaknesses and give you 8 different possibilities from raw speed to mobility to weekly volume and more. What do you need to work on and how can you use this time to be stronger/faster/better as an athlete on the other side? Check this link for the mobility tests that I mentioned from Coach Travis: https://www.strengthforspeed.com/movement-test-1

Races are cancelled or postponed, and life is seemingly on hold or in limbo due to COVID-19. At Rogue, we've had to move to a completely virtual world with no in person groups due to the ongoing spread of the virus. This episode is primarily for our members in this temporary virtual world but also for anyone who wonders what to do now. I discuss the current status of the situation with Rogue coach Jennifer Howard-Brown, and we focus the discussion on what to do with your training in the mean time. Every workout matters now, not just for your own sanity but to build your foundation for years to come. We talk about how to embrace that and keep doing the work! Links from our discussion: On the spread of COVID-19 and importance of social distancing: - From the Washington Post - From Medium From Facebook on small business grants: - https://www.facebook.com/business/boost/grants For a list of virtual races: - https://www.theramblingrunner.com/virtualraceseries To join us virtually now: - https://roguerunningsquarespace.memberspace.com/member/plans/0355800a5a

In this episode, I start with an intro discussing the Boston Marathon and the Coronavirus and then give my tribute to International Women's Day (which happened yesterday). Thank you to all of the women who inspire me... I give a small sample of those on this podcast! Then, I turn to a topic that can be tough for many - how to process and bounce back from a bad race. We discuss how you can deal with the immediate aftermath, how to process lessons learned, and then eventually come back for your redemption race. We have all been there, and I hope this episode helps you get through it so that you achieve your goals!

In this episode, I review an epic weekend of action with special guest Kara Goucher who was also in Atlanta to see the Olympic Marathon Trials. We break down all of the action from both races plus talk about the energy and vibe from the entire weekend. Then, at the end, I give you 5 lessons and takeaways for your own training and racing. This is a fun one! Also, as mentioned, you can now support the podcast on Patreon if you are so inclined. We have 4 levels of membership with varying perks. Check it all out here: https://www.patreon.com/roguerunning

It's all going down in Atlanta on Saturday starting at 12:08 EST for the men and 12:20 EST for the women. You can watch it all on NBC or NBC Sports Gold. In this episode, we break down both fields and Brad and I give our predictions on how the races will go and who will get top 3 to make the team. If you are in Atlanta, join me with Kara Goucher and Shanna Burnette on Saturday at 8:30 am at the Olympic Rings in Centennial Olympic Park near the Trials finish line for a 3 mile fun run with the Clean Sport podcast hosts. I would love to see you all there!

In this episode which was recorded live at Rogue, I interview Carrie Cheadle and CIndy Kuzma on their new book - Rebound: Train Your Mind to Bounce Back Stronger from Sports Injuries. Carrie, who is a certified mental performance consultant through the Association of Applied Sport Psychology, shares strategies for harnessing the power of your mind to run your best race, from connecting to your own hero's journey to visualizing both success and setbacks. Carrie and Cindy also discuss their new book, which explains how similar strategies can help athletes bounce back from injury stronger. Carrie Jackson Cheadle lives in Northern California and is a mental skills coach and certified mental performance consultant through the Association for Applied Sport Psychology. She is author of the book On Top of Your Game: Mental Skills to Maximize Your Athletic Performance (Feed the Athlete Press, 2013). A popular source for media, Carrie has been interviewed for publications such as Men's Fitness, Women's Health, Outside Magazine, Shape Magazine, Runner's World, Bicycling Magazine, and Huffington Post. Carrie received her bachelor's degree in psychology at Sonoma State University, California and her master's degree in sport psychology at John. F. Kennedy University, California. She has been teaching and supervising masters students in the sport psychology program at that same university since 2006. Carrie consults with athletes of all ages and at every level, from recreational athletes, high school and collegiate athletes, to elite and professional athletes competing at national and international levels. In addition to being known for her expertise in sports performance and psychological recovery from injury, she is also one of the foremost experts specializing in mental skills training for athletes and exercisers with type 1 diabetes, and is the director of the Mental Skills Training Program for Diabetes Training Camp. Carrie has her own personal commitment to lifelong fitness and when she isn't working with athletes, you might find her running on a trail, playing guitar, or hitting the slopes on her snowboard. www.facebook.com/MentalSkillsTrainingforAthletes Twitter: @feedtheathlete Instagram: @feedtheathlete Cindy Kuzma is a Chicago-based journalist with a specialty in fitness and health; a contributing writer at Runner's World magazine; and a runner who's completed 22 marathons, including seven Boston Marathons. She earned her master's degree from Northwestern University's Medill School of Journalism and has spent the past 15 years writing for national print and online publications, including Men's Health, Women's Health, Prevention, espnW.com, VICE, SELF, Outside, and USA Today magazines. She has also contributed audio reporting to The Runner's World Show and Human Race, podcasts produced by Runner's World. https://www.facebook.com/cindykuzmawrites Twitter: @cindykuzma Instagram: @cindykuzma Together, they're the co-hosts of The Injured Athletes Club podcast and moderate an online support group for injured athletes. You can learn more about all these efforts through their website, www.injuredathletesclub.com.

In this episode, I start with a recap of some blistering fast races this weekend at the Millrose Games, plus a few Oly Trials tune up races on the road for athletes like Galen Rupp and Amy Cragg. They are both among the favorites, but what do their races say about their fitness leading into Feb 29th? Then, I turn to a conversation with Natalie Picchetti on what we can learn from blood chemistry that the standard ranges and guidelines may not tell you. Her story alone is fascinating, but you won't want to miss what she says about why the standard blood value ranges fail us especially as it relates to improving performance. Note: The individual examples and cases discussed are meant as examples only and not meant to be applied without the guidance of a medical professional.

It's easy to be swindled into thinking that recovery has to be complicated or that it has to be expensive. It doesn't. That doesn't make it easy, but it can be really, really simple if you focus on the most important recovery elements. In this episode, I remind you why recovery is so important and talk about the 3 core elements to recovery that you should optimize before worrying about anything else. Focus there before you worry about the complicated or expensive stuff like cryo or float pods!

In this episode, I am excited to introduce Brad Hudson as a new member of the Rogue Running team. We start with current events, discussing Bekele vs. Kipchoge in London and takeaways from the weekend of indoor action as track is back in the new year. Then, we discuss Brad's background from a kid who ran his first marathon at the age of 12 to a collegiate at the University of Oregon under Coach Bill Dellinger to an elite marathoner who ran as fast as 2:13. We talk about Brad's influences as a coach and what he believes about mileage, easy running, recovery, marathon tapering and marathon recovery. Then, we finish off with Brad coaching me up a bit as I discuss my sub 2:40 goal with him for the first time. We are excited to have Brad on the Rogue team... To train with Brad and Team Rogue in Austin: https://www.roguerunning.com/training-programs/team-rogue To train with Brad virtually one on one: https://www.roguerunning.com/roguevirtual1-1

In this episode, I start with 10 minutes of current events discussing the implications of a big weekend of racing in San Diego, Phoenix, and Houston. Then, I turn to my main topic where I discuss 8 common training mistakes that might be keeping you from reaching your full potential. Are you making any of these?!?

In this episode, Chris starts with a little preview for the Houston half marathon this weekend (where US marathoners will be tuning up for the Trials) and talks about the women's elite field for London. Then, he gives 6 predictions for the sport of running in 2020 and 4 tips for dealing with injury based on his recent experience dealing with one of his own.

In this episode, I answer a host of listener questions on topics from running/life balance to choosing the right marathon goal time to what workouts to do in a marathon cycle. Plus, we talk about strength vs. running days and diet vs. running. There is something in here for everyone. Plus, here is the link to the sleep article that I referenced: https://www.outsideonline.com/2405000/athlete-sleep-research-2019

In this last episode of 2019, Jason and I focus on the topic of base building. We discuss why you might consider a dedicated block of training for it, what's included, and some tips on how to execute the block. Plus, we introduce a new, podcast-based program just for base building. We give details within the podcast, and you can find additional details and sign up here: https://www.roguerunning.com/podcast-training-base The program will be limited to only 30 people. You can sign up between now and January 31st or until the program sells out. The training will start on January 13th.

In this episode, I bring back Sasha Gollish to talk about her experience at the World Championships in Doha as well as to discuss her blog series on resilience. Sasha always brings a fun and insightful perspective. Enjoy this one during this holiday week! Disclaimer: This podcast is intended to help you improve your resilience in your running life. Sasha and I are not mental health professionals, and we advise that you seek the help of such a provider if you are dealing with deeper life issues on this topic.

James Dodds and I started the year with episode #107 - Healthy Tips for 2019. Now with this episode, we start to bring the year to a close with reflections from 2019 from both a personal and coaching perspective. I think there is a little something for everyone in here!

In this episode, I bring back episode #83 guest Mary Margaret to discuss her quest for the elusive sub 4 marathon. She came on in July of 2018 to discuss that goal and to get some coaching from us on it. At the time, she planned to break that barrier in Twin Cities in October 2018 which did not happen as planned. We talk about that disappointment and her continued quest to get there including another attempt this fall. Did she get the goal? How did she get there? We talk about that and more! Here are the links referenced in the show: Podcast training sign ups: www.roguerunning.com/podcasttraining Kara Goucher article from Women's Running: https://www.womensrunning.com/2019/11/profiles/kara-goucher-changing-course_103244 SI article on Megan Rapinoe: https://www.si.com/sportsperson/2019/12/09/megan-rapinoe-2019-sportsperson-of-the-year Women's Running article on the women of NAZ Elite: Not linked online yet, but I will post here when it's up!

In this episode after a brief intro covering current events, I discuss how to think about long term planning for your running in 18-24 chunks of time, including the 8 key elements to consider. And if you are interested in joining me on the podcast to discuss your long term planning, then please reach out - [email protected].

In follow-up to episode #156 about Mary Cain, a listener (thank you Mimi!) connected me to distance coaching guru Dena Evans to discuss the topic further. Dena Evans has spent the the last 20 years dedicated to coaching athletes at all levels. It all started in 1999 when she became the Assistant Cross Country and Track & Field Coach at Stanford University under Coach Vin Lananna. In 2003, she was promoted to Head Women's Cross Country Coach and led the Cardinal to the NCAA cross country title that same year to go along with numerous other conference championships and other team and individual accolades during her tenure. Since her 6 years at Stanford, Dena has served and continues to serve in various coaching roles with Team USA at events such as the World Cross Country Championships, the IAAF World Relay Championships, and the IAAF World Track & Field Championships (indoor and outdoor), including in Doha in October of this year. In addition, she has spent the last 12 years as Club Director and Coach for the Peninsula Distance Club (formerly the Strava Track Club). The PDC is an elite development club dedicated to helping post-collegiate and adult athletes pursue their running goals in the Bay Area. Prior to coaching, Dena was a stand-out soccer player and track and field athlete at Stanford University where she majored in American Studies as an undergrad and received her Masters in Education and Secondary Teaching Credential from the Stanford Teacher Education Program.

While I certainly believe in the importance of your running mileage (as discussed in episode #7 and many others), it is also importance to understand that mileage isn't a brute force instrument. Your target miles should be considered with more nuance based on your individual needs, and this is a short episode that discusses just that.

For this week, I had to hit pause on my previously planned topic and spend time discussing the Mary Cain story, which you can learn about here: https://www.nytimes.com/2019/11/07/opinion/nike-running-mary-cain.html I don't have all the answers, but I hope you don't mind me taking the time to process this incredibly brave and heartbreaking story from Mary. In the podcast, my discussion centers on two areas: 1. How can we advocate for those like Mary who speak out against wrongdoing? 2. How can we think about body image and bodyweight in running in a better way? I know that I still have so much to learn to better do my part as an athlete and coach for a better future in our sport, so please do share your thoughts to my email - [email protected]. As a side note: I don't discuss it directly but I believe in and advocate for a full, independent investigation into the culture of the Oregon Project and what amounts to child abuse in this case.

Many of you asked for me to dedicate more time to the nuances of the half marathon, so here is one episode along those lines! In this episode, I start with an intro giving some quick hit thoughts on NYC as well as a race that I ran on Sunday. Then, I turn to the main topic to discuss the half marathon specifically. In this episode, I cover tapering, warming up, pacing, managing nutrition/hydration, and prepping your mental strategy for the half marathon distance. While the marathon gets most of the press/buzz in our world, I believe that a well run half marathon is as worthy a goal. Plus, if you want to be your best self at the marathon, then a fast half marathon is a critical component in your training. Don't neglect your training for that distance as well!

All of my NYC picks and predictions coming at you hot...