Running Rogue

By way of intro this week, Chris gets to brag about his spot-on Peachtree picks, and then we talk about why it's time to jump on the Shelby Houlihan bandwagon if you can catch it. Plus, we share this sobering blog from Tianna Bartoletta (Olympic long jump gold medalist) on the state of the sport and her worth in it: https://www.theycallmetb.com/blog/2018/7/10/a-foreign-currency At 31:42, we get to our main interview, listener Mary Margaret from episode #79 fame. In that episode, Chris and Steve guaranteed a sub 4 result at the Twin Cities Marathon if she follows our training principles, mainly slowing down on those long runs. With Mary Margaret, we go over her online training program and provide tips/guidance for how to modify to get optimal results. We think this episode provides practical examples for anyone who might be training on their own or following a generic online plan. Enjoy!

In this episode, we cover intro topics that include Desiree Linden leaving Brooks Hansons, a big half marathon PR for Sara Hall, and predictions for the US 10K road championships in Atlanta. You can listen to the Desiree Linden podcasts referenced here: - Finding Mastery: https://findingmastery.net/des-linden/ - Rich Roll: http://www.richroll.com/podcast/des-linden-375/ Then at 21:20 into the episode, we begin our interview with Tina Muir. Tina Muir is a former elite-level runner who has her own podcast called Running for Real. She is a 2:36 marathoner and previous member of the British team at the World Half Marathon Championships, but her most recent claim to fame is her public discussion of a 9-year struggle with amenorrhea (inability to have periods). She has bravely shined a spotlight on a condition that is not talked about publicly very often. In this podcast, we discuss her ups and downs as an elite runner, dealing with amenorrhea, and her subsequent pregnancy and child birth. Tina is a great interview that holds nothing back. We believe that everyone will relate to her story, men and women. Check out her podcast here: https://tinamuir.com/rfr-podcast/ Read other articles about Tina here: https://tinamuir.com/media/ And here is the link to our next Endorphin Book Club book: https://www.amazon.com/Let-Your-Mind-Run-Thinking/dp/1524760757/

We start with an intro recap of the US Track & Field Championships, covering who won the prediction contest as well as the surprises and big winners from the weekend. Then, in the 36th minute, we bring Alex Hutchinson in studio with us in Austin to discuss his book Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance as our first book in the Endorphin Book Club. We've also had Alex in episode 48 and 64. In this discussion on Endure, we get to some of the more practical elements of the book and how to make those work in your training. Plus, we press Alex on why he didn't include more direct take-aways in the book, including a few tough questions from listeners. We will announce our next book in episode 82 so stay tuned for the next book to add to your library.

In this episode starting at 28:15, we interview Jay Dicharry, physical therapist and biomechanics expert, on his 2 books - Running Rewired and Anatomy for Runners. He talks about the importance of understanding your individual strengths and weaknesses in flexibility, mobility, strength and form, and then working to improve your weaknesses. Jay is a wealth of deep knowledge, and any runner should have his books on your reading list. Info on his books are here: https://anathletesbody.com/my-books/ For our intro this week, we cover some follow-up on our listener questions episode, Mondo Duplantis and his first Diamond League win, and results from the Grandma's Half Marathon and Marathon in Duluth, MN. You are listen to the referenced Kara podcast here: https://www.nicoledeboom.com/87-kara-goucher-redefines-herself/

The US Track Champs are going off this weekend. This episode has our previews and predictions. Tune in this weekend to see how it all plays out! The 10K kicks things off on Thursday night on NBC Sports Gold. Then, the meet will be broadcast on NBC live on Saturday and Sunday from 3-5 pm CST. Start lists: http://www.usatf.org/Events---Calendar/2018/USATF-Outdoor-Championships/Status-of-Entries.aspx Meet schedule: http://www.usatf.org/Events---Calendar/2018/USATF-Outdoor-Championships/Schedule.aspx Who will win?!?

We have a lot to cover with our intro this week as we talk about the Comrades Marathon, Rupp v. Farah at the Chicago Marathon, the latest on Asbel Kiprop and his doping defense, and the NCAA Championships. You can see the links we reference here: - Asbel Kiprop statement: https://www.facebook.com/asbel.kiprop/posts/1881183131913874 - Replay of USC 4 x 400 win: https://www.youtube.com/watch?v=e9XUf0FGCTs Then at 35:55 into the episode, we turn to Round 4 of listener questions, which includes answers to these questions and more: - How do I trust your recommendation on a "slow" long run pace? - How do I recover from a stress fracture? - What about intermittent fasting? Plus, we give a listener a guarantee with money involved. Don't miss it!

In our intro for this episode, we discuss Emma Coburn's first steeple races of the season at Rome and Oslo and check-in on Chris's prediction that she would be beaten by an American this year. Then, we discuss the impending demolition of Hayward Field and the ongoing attempts to Save Hayward against the wishes of even Nike's Phil Knight who will be funding the project. Then at 29:50, we bring on Dr. Noah Moos. He is a chiropractor by formal training but has also been trained in a wide range of integrative and alternative medical techniques. We affectionately call him the Witch Doctor. He talks about everything from the mind-body connection to keeping those muscles firing to common supplements for runners. If you are looking for him in Austin, check out his practice at www.healthplusaustin.com and his new supplement business at www.thehumannutritionproject.com.

With episode #77 of the podcast, we have 3 intro topics: A fun email from episode 45 guest Megan Lyons on our Running Rants (episode #76). Endorphin Book Club, Book #1. Recaps and commentary on six Prefontaine Classic races. Then, we turn to our main topic at 30:25 into the episode covering training paces and goal times. How should you determine your training paces? Then, how do you translate those training paces into a goal time for your upcoming race? Thanks to listener Tracey Smith for your email and questions to tee up this topic!

In our intro this week we cover EPO in baseball (?), a story on the great Patrick Sang (coach of Eliud Kipchoge), and picks for 4 races in the Prefontaine Classic. You can check up on those picks already as the race went off this weekend. Then at 32 minutes, we turn to 10 running pet peeves, 5 each from Steve and Chris. Some will inspire. Others might infuriate you. We welcome the debate so do send your comments to [email protected]. Here is the link to the article on Patrick Sang: https://spikes.iaaf.org/post/patrick-sang-mastermind

In our introduction, we cover the recent USATF Road Series results at the half marathon and 25K distances including Gwen Jorgensen's road debut as a BTC athlete. Plus, we briefly tease Galen Rupp and Jordan Hasay's next marathon decision. Then at 31:55, we bring on Greg McMillan to talk about all things coaching including his world famous McMillan Pace Calculator. You can learn more about Greg at www.mcmillanrunning.com and find info on his book here: https://www.amazon.com/YOU-Only-Faster-Greg-McMillan/dp/1620304422

We cover the following intro topics in this episode: - Asbel Kiprop EPO positive - Galen Rupp win and PR in Prague - Alex Hutchinson article on recovery methods (see links below) Then at 33:05 into the episode, we shift gears to continue our series on quality workouts, covering 3 additional categories with details and examples. Plus, we tell you where a hill workout fits into all of this. Listen in and then go run hard with a purpose! Alex Hutchinson article: https://www.outsideonline.com/2304106/ultimate-evidence-based-guide-recovery Alex Hutchinson event at Rogue on June 28th: https://www.eventbrite.com/e/sweat-science-at-rogue-running-tickets-45105084522?aff=efbeventtix

In our intro this week, we cover three topics: - Jenny Simpson's American 2-mile record. - The US Marathon Olympic Trials in Atlanta on February 29, 2020. - The new rules governing who can compete as a female by the IAAF. Then at 28:05, we shift to a new series defining what we mean by a quality workout (aka speed workout). We will take at least 2-3 episodes to discuss the varying kinds of speed workouts and how they fit in a program with tips and examples on each. In this first part in the series, we specifically cover workouts to improve economy and VO2 Max.

With this episode, we start with a London Marathon recap. Then starting at minute 33:35, we begin a follow-up conversation with Lee, Amanda, and Greg from our prior "Purpose in Practice" episodes (#59 and #60). They reflect on those purpose discussions and then discuss how purpose played into their training cycle and their racing outcomes. In addition, you get first hand testimonials on our podcast training program from all of them. Finally at 1 hour and 32 minutes, we close with additional info on how to join our next podcast training group starting on May 7th. This new cycle will have options for those wanting to do 5Ks up to the marathon. We hope you join us!

With episode #71, we interview 2018 Capitol 10K champion Joe Stilin from Zap Fitness in North Carolina. Joe is a Princeton graduate who also competed at the University of Texas during his masters program. Joe holds the UT mile record which he stole from Olympic silver medalist Leo Manzano. Joe is an aspiring marathoner who only recently ran his first 10K. This interview highlights elements in the life of blue collar elite runner who might not have the big contract but is still working tirelessly toward big goals. Thank you to Joe for joining us and to Reebok for bringing Joe to us.

In this episode, we recap an epic day at the Boston Marathon, featuring discussion on Desi, Yuki, Shalane, Molly, Sarah Sellers, and all of the players. Then, we give our preview and predictions on an absolutely stacked London field. Will Kipchoge maintain his dominance or could Bekele or Farah unseat him? And, on the women's side, will Mary Keitany go for the untouchable Paula Radcliffe mixed competition record? Enjoy!

An American woman hasn't won the Boston Marathon since 1985. Will this be the year that breaks the drought? We have our best chance with Shalane Flanagan, Molly Huddle, Jordan Hasay, and Desiree Linden all in this race. Plus, Galen Rupp has a real chance of winning on the men's side. We break it all down with predictions in this episode. If you are in Boston, you can meet us to hang out on Sunday (April 15) in the lobby bar of the Westin Copley at 1:30 pm. And, of course, check out our FB live commentary of the race on Monday on our FB page - Rogue Running - starting at 9:15 am.

In this episode, we start with recaps of Texas Relays and the Stanford Invitational as outdoor track season kicks off in full force nationwide. In particular, we discuss Gwen Jorgensen's debut in a Bowerman Track Club kit at the 10K at Stanford. See below for links to the article and podcast referenced on Gwen. Then, we give you 5 quick-hit tips and reminders for those doing Boston. There are nuggets in there for anyone doing a Spring Marathon as well. Our next episode will be released on Saturday (April 14th) as we provide our full preview and predictions for Boston. SI article: https://www.si.com/edge/2018/04/02/gwen-jorgensen-triathlon-track-debut-marathon-goals-nike Citius Mag interview with Gwen: http://citiusmag.com/citius-mag-podcast-gwen-jorgensen/

With episode #68, we talk about fueling your run. From carb loading to post run fueling and from gels to UCAN to salt tabs, we give you the practical skinny on ways to effectively fuel your run. See below for a link to the carbo loading blog post: https://roguerundown.wordpress.com/2015/04/01/a-practical-guide-to-the-carbo-load-aka-why-i-love-the-taper/

Colleen Quigley is an NCAA Champion, Olympian and 4-time US team member. She's a top 3 steeplechaser in the US and member of the Bowerman Track Club. She's also working on her "side hustle" to take her burgeoning granola business to the world. With Colleen, we talk about everything from US Track & Field and her teammate Shalane Flanagan to overcoming failure and mental training. You may not know Colleen yet, but you will be a fan after this interview with her. She 100% real and relatable even as an elite runner. She tells it like it is in this interview and holds nothing back. Listen in and then follow Colleen at @steeplesquigs on instagram or via her website at www.colleenquigley.org.

In this 3rd installment of listener questions, we respond to feedback on our Statement of Purpose episodes and answer listener questions including: - How might you extend marathon training to run a fast 5K? - What are the practical ways to incorporate additional recovery days for masters if they are following a weekly schedule? - What do you do about cramps in a marathon? And more... Plus, in the intro, we talk about what the US 15K Championship means for Molly Huddle and Jordan Hasay at Boston!

With a recent heart health scare in a fit member of our training groups, we wanted to do this episode to discuss regular health maintenance for athletes. In it, we talk with a doctor from BaylorScott &White Health system in Austin, discussing what should you be doing annually to establish and maintain regular care with a primary care provider. Just because you can run for an hour or three hours doesn't mean you are bulletproof. Find a primary care provider and get checked. Plus, we talk about other things like nutrition, sleep, and supplements. By way of intro, we pay our respects to Sir Roger Bannister and then recap World Indoors, discussing who won the latest prediction contest between us. Here are links referenced in the intro: Bannister Obituary: https://www.nytimes.com/2018/03/04/obituaries/roger-bannister-dead.html Gladwell article on Bannister: https://www.newyorker.com/news/postscript/the-ordinary-greatness-of-roger-bannister Sub 4 Video: https://twitter.com/AP_Sports/status/970287240810295296

With episode 64, we are excited to bring back episode 48 guest Alex Hutchinson to talk about his new book: Endure, Mind, Body and the Curiously Elastic Limits of Human Performance. Alex is best known for his column Sweat Science now with Outside Magazine (previously with Runner's World). With Alex, we discuss Eliud Kipchoge, Breaking2, mental training, and what it takes to break personal barriers. We highly recommend this book. Listen to the conversation and then go buy the book! You can purchase the book here on Amazon: https://www.amazon.com/Endure-Curiously-Elastic-Limits-Performance/dp/0062499866

The World Indoor Championships starts on Thursday, March 1st, and in our typical preview style, we break down the distance events from 800m to 3000m with predictions. Like before, we do this one in the order of the event finals with the first coming on Thursday with the women's 3000m. Listen in, make your own predictions, and follow along to see how we do! You can check out TV and event schedules here: http://www.letsrun.com/news/2018/02/tvstreaming-information-2018-iaaf-world-indoor-championships/

With this episode, we bring on elite Masters Runner and Rogue Running coach Carmen Troncoso to discuss training as you age. We answer questions like: 1. When does father time start stealing speed from us? In other words, how old can we still expect to PR vs. set new expectations? 2. What's happening physiologically with athletes as they age that requires training consideration/modifications? 3. What are the top factors to consider in training for an aging athlete? 4. How should the following things change/evolve in training as we age: a. Overall volume? b. Speed workouts? c. Rest/recovery? d. Sleep? e. Strength training? f. Flexibility/mobility work? 5. Does it matter by decade of life? 40s vs. 50s vs. 60s? 6. What about racing? Should older athletes change the quantity or distance of their focus in racing? By way of intro, we discuss the results from the Austin Marathon/Half Marathon and USA Indoors!

As an athlete, you are the only person that has all of the information about your training - how much sleep you got, how you felt on that last repeat, when a little injury or pain pops up. You know more than your coach. As such, you have to take control of your training whether coached or self coached. In this episode, we talk about what that means: 0. Take ownership 1. Know your purpose 2. Define your goals (short term and long term) 3. Make a Plan - Comprehensive: Strong in Fundamentals - Volume, Intensity (speed/economy, VO2, threshold, race specific) - Balanced in approach - Long-term vision: 12/18/24 month windows for command performances - Short-term execution 4. Learn the craft - Exercise Science (for Dummies) - SMART - Strength Training (for Weaklings) - STRONG - Dynamic Flexibility (for Stiffies) - FLEXIBILE - Recovery Tools (for Dodgers) - SUPPLE - Mental Training Techniques (for the Faint of Heart) - BRAVE 5. Own and manage the day to day process - Find a Health Partner - PT, Chiro, Doctor, etc - Get a Gym Membership - Read Widely About the Craft - Communicate - Find a support network 6. Bring all your weapons to battle Also, here is the article mentioned in the intro on Zane and Jake Robertson: https://deadspin.com/a-decade-in-kenya-turned-two-teens-from-new-zealand-int-1822679686 And, some of the books we mention: - The Lore of Running (by Tim Noakes) - The Running Formula (by Jack Daniels) - Advanced Marathoning (by Pete Pfitzinger) - Anatomy for Runners (by Jay Dicharry) - How Bad do You Want it (by Matt Fitzgerald)

In the intro of this episode, we break down the action-packed weekend in track & field including recaps of the USA XC Championships and the Millrose Games. Then, episode 33 guest - Kevin Leahy - joins us to question/interview us on the magic and artistry of coach athlete communication. He focused particularly on the magic of coaching emails and leads us in a discussion of the who/what/when/why of these messages, so that you the athlete can get more out of your coach-athlete relationship.

We start this episode with a full breakdown and predictions for the stacked USA XC Championships in Florida. By the time you listen to this, the results will be posted so look up how we did! Then, we continue our series on purpose in practice with a conversation with Greg, another athlete from our podcast training group. Greg started his running journey 6 years ago and couldn't even run a block at the time. Now, he has lost 80 pounds and qualified for Boston in the marathon. His journey will inspire and so will this discussion on his purpose. We follow the discussion with Greg by recapping all 3 athlete discussions so far including lessons for you on purpose.

We've had many questions on our mental training series, and one of them has been: "What does it look like when you put the statement of purpose into practice?" As a result, we are starting a new series on purpose to talk about the practical application of it with real athletes. In this episode, Lee and Amanda from our podcast training group (gearing up for spring marathons) join us to discuss and refine their statements of purpose. Our hope is that, by hearing them wrestle with their purposes, you will find motivation, inspiration, and ideas to refine yours. Enjoy and huge thanks to Amanda and Lee for being willing to share!

Taper madness is a thing, no matter how experienced you are. We break down tips on the taper phase as well as discuss post-race recovery for both the full marathon and half marathon. As bonus content for the intro, we have a full Houston recap including talking about Chris's Houston Marathon result. Did he get the PR he wanted?!?

We start this episode with predictions for the Houston Half Marathon and Marathon. Will the American Record go down for the US women in the half? Will Molly Huddle or Jordan Hasay be the one to do it? Who will be the first American on the men's side? Will Chris get the PR he is seeking in the marathon (sub 2:45:48)? By the time you listen, you can check our predictions here: http://results.houstonmarathon.com/2018/ Then, we turn to six listener questions from all over the globe. Submit your questions for future episodes to [email protected].

In this episode, we start with banter on what's coming in 2018 for Jenny Simpson and Eliud Kipchoge plus tips on goal setting from Lauren Fleshman (links below). Then, we break down course strategies for the Houston Half Marathon and Marathon, 3M Half Marathon, and Austin Half Marathon and Marathon. Whether you are racing these or not, there is something in here for everyone on how to think about race strategy for your next race. Links from the intro: On Jenny Simpson: https://www.newsday.com/lifestyle/family/kidsday/runner-jenny-simpson-interview-1.15674881 On Eliud Kipchoge: http://www.xinhuanet.com/english/2018-01/03/c_136869653.htm On goal setting with Lauren Fleshman: http://www.oiselle.com/blog/goal-setting-with-lauren-fleshman

Happy New Year everyone! With our first episode of 2018, we begin with thoughts on how to make your resolutions stick this year. Then, we give 6 tips for those who might be starting (or restarting) a running program this year. As Bill Bowerman says, "If you have a body, then you're an athlete." Own that phrase and make this the year that you become or help someone else become a runner!

In this episode, Steve and Chris give their perspective on why you should plan your training in 12-18 month chunks and how you should build macrocycles with a goal to work on your strengths and weaknesses within those 12-18 windows. By way of intro, Steve and Chris talk about an important medal upgrade and give their initial takes on the US elite field in the Boston Marathon.

We kick off this episode with a recap of the US Marathon Championships at the California International Marathon this past weekend. Then, we continue our series on the greatest of all-time, now discussing the best female distance runners of all time including why they might be the greatest and what we can learn from their training methods. Many of their stories have not been told as well as they should. We will continue the series in future episodes to discuss the greatest US runners of all time. Stay tuned for more from this series.

2nd at the Boston Marathon London Marathon Champion New York City Marathon Champion 2-time Chicago Marathon Champion Former Half Marathon World Record Holder Former Marathon World Record Holder Current British Marathon Record Holder In partnership with Reebok Running, we are excited to bring you a chat with Steve Jones. Born and raised in Wales, Steve Jones ("Jonesy") is one of the most accomplished marathoners of all-time. He changed the sport with a world record in his first completed marathon in Chicago in 1984. He was known for his bold, aggressive racing style and unorthodox training approach. "I make it simple," Jones says. "No science, no heart monitors. None of it comes out of a book. Just running instinctively. I ran by the seat of my pants almost all the time, and you don't see that now. No worry about time. Competition was my clock." Listen in to learn how to be a running badass straight from the man himself. Plus in the intro, we get his take on Farah vs. Kipchoge in London 2018.

This is the first episode in the series starting this week for those joining us for the podcast training program for marathons in April and early May. We are releasing this episode to the full audience as a preview for those who might still be interested. Future episodes in the series will only be available to program members. In it, we cover off on program philosophy, logistics, program schedule/macro details, and details for training week #1. If interested in still joining us, you can learn more about our podcast training program here: https://www.roguerunning.com/podcasttraining

With episode #51 of the Running Rogue podcast, Steve and Chris break down the process of dealing with failure. How do you approach a race without fear of failure, and if/when failure comes, how do you deal with it, take lessons from it, and move on to become a stronger runner from it. In addition by way of intro, we talk about the NCAA XC championships, Bowerman Track Club adding 2 Olympians, and the second fastest half marathon by an American man ever.

With this 50th episode, Steve and Chris take a trip down podcast memory lane, discussing 10 of their favorite episodes from the first 50, reflecting on each of those clips. In addition, we offer a "thank you" to listeners for joining us on the journey and discuss a way for you to train with us virtually if interested, starting at 1 hour and 56 minutes into the episode. Links from the episode: On podcast training: https://www.roguerunning.com/podcasttraining On Shalane: https://www.nytimes.com/2017/11/11/opinion/sunday/shalane-flanagan-marathon-running.html https://www.runnersworld.com/new-york-city-marathon/after-her-nyc-marathon-victory-is-boston-next-for-shalane-flanagan

In this episode of the Running Rogue podcast, we walk you through the lifecycle of an injury and talk about proactive ways to deal with the physical and emotional stress of an injury, answering questions such as: - How do you know the difference between normal soreness and an injury? - How do you choose a medical provider? - What activities should you be doing while you recover? - How do you deal with the mental demons of an injury? - How do you come back from injury in a smart way? Anyone training consistently will deal with an injury at some point so this episode is for everyone. We hope you don't get hurt, but episode #49 is here if/when you do to help you manage it better and come back more quickly.

In this special edition episode, we give full recaps on Chris's attempt to break the 60 minute barrier at Run for the Water and on the NYC Marathon. We talk about Chris's race, Shalane's win, Meb's final chapter, and more!

We kick off this episode with a rare rant from Chris and then spend the bulk of the episode interviewing Alex Hutchinson on his recent final article with Runner's World - 7 Pillars of Running Wisdom (linked below). We walk through each of those 7 pillars in depth and get more color commentary and additional info from Alex. After earning his PhD in Physics from the University of Cambridge, Alex has been writing his Sweat Science blog for 10 years exploring the science behind running. Previously with Runner's World and now with Outside magazine, he continues his pursuit of the truth on the science of sport. You can find more from Alex at the links below: 7 Pillars: https://www.runnersworld.com/sweat-science/the-seven-pillars-of-running-wisdom Sweat Science Blogs with Runner's World: https://www.runnersworld.com/sweat-science/ Sweat Science Blogs with Outside Magazine: https://www.outsideonline.com/1745511/alex-hutchinson Link to buy Alex's upcoming book on Amazon: https://www.amazon.com/Endure-Curiously-Elastic-Limits-Performance/dp/0062499866

We kick off this episode with a New York City Marathon preview including our predictions for a stacked women's race. We also talk about Meb's final marathon and what to expect on the men's side. Then, John Schrup joins us as we begin a new series discussing the greatest male distance runners of all time including why they might be the greatest and what we can learn from their training methods. We will continue the series in future episodes to discuss the greatest women and US runners of all time. Stay tuned for more from this series.

In this episode of Running Rogue, we share our tips on race strategy for the 5K, 10K, Half Marathon and Marathon. We've discussed marathon strategy before (in Episode 5), but we haven't covered the other distances. Listen in to learn about to optimize pacing for all those distances in order to run a shiny new PR. The articles we reference: NY Times study: https://www.nytimes.com/2017/10/11/well/move/what-half-marathons-teach-us-about-running-a-marathon.html?emc=eta1 Article on Aliphine Tuliamuk: http://www.espn.com/espnw/life-style/article/20991883/the-inspiring-story-aliphine-tuliamuk-rise-top-elite-running Article on optimal pacing: https://www.runnersworld.com/racing/learn-to-pace-like-a-pro

As promised in Episode #42 on the One Percents, we cover performance nutrition and sleep with special guest Megan Lyons from the Lyons' Share Wellness in Dallas. Learn why vegetables are so important and whether or not you should carbo load, plus much more. And, by way of introduction, we get a full recap on Chris's first ever road race victory at the Run Free Texas 8K in Austin. Congrats Chris!

We had two Americans on the podium in Chicago this year including the first American-born winner in the men's race in 35 years. Steve and Chris break it all down with this week's Chicago Marathon recap episode. Enjoy!

In this episode, we answer listener questions from Josh in Kentucky, Scott in the UK, and an Austin local. Questions include: "how do I know when I have graduated from being an aerobic baby?" and "what do I do if I've lost motivation and need to find it again?" Plus, in the opener, we discuss drama at the US 10 Mile Championships and 7 pillars of Running Wisdom from Alex Hutchinson in his final Runner's World article. Links here: US 10 Mile Champs: https://www.runnersworld.com/elite-runners/one-photo-captures-three-races-that-were-thisclose 7 Pillars: https://www.runnersworld.com/sweat-science/the-seven-pillars-of-running-wisdom

We open the show talking about the Boston Marathon and the 3:23 buffer now required beneath your qualifying standard in order to actually be able to race. Is that fair? Is there a better way? Steve and Chris sound off. Then, we bring on Karen Rooff, a perinatal fitness specialist, to talk about all things running and pregnancy. She been training pregnant women for 10 years and gives her perspective on running during and after pregnancy. There is lots to learn here for women that are pregnant or perhaps hoping to be soon, but we believe this show is for all men and women who need to understand more about the experience of training with a baby on board.

As promised, Steve and Chris break down the Berlin Marathon on Sunday and give you their thoughts on Kipchoge's great victory and Cherono's marathon resurgence.

In this episode, we talk about the little extras that add up to be big things on your journey to being a healthier and stronger runner. From strength to stretching to foam rolling and massage, we talk about the supplemental activities you should be doing to become your fastest self. Here are links to the content we discussed: a. Form Drills: https://www.youtube.com/watch?v=F3lkmOrXTBA b. Stretching video: https://www.youtube.com/watch?v=MHeN3fc9zZQ c. Foot drills: https://www.youtube.com/watch?v=7cTea1Maw24 d. Strength/mobility exercises: - Hip swings (15 x forward/back, 15 x side to side), repeat each leg - Ankle rolls/balance (lift one leg, roll opposite ankle 30 secs each direction), repeat each leg - Single leg dead lifts, no weight (10 per leg) - Jane fondas (aka clam shells), 15 per side - Donkey kicks, 15 per side (on all fours, kicking one leg straight back and up) - Fire hydrants, 15 per side - Planks, 45 secs each direction (front, left, right, back) - Supermans, 6 x 10 secs per superman - Walking lunges, 10-15 steps per leg (Note: google any of the above if you need info on how to do each exercise)

This episode has two chapters. In the first half, we give you race previews and predictions for the Berlin Marathon (on Sept 24th) and the Chicago Marathon (on October 8th). Berlin boasts perhaps the 3 greatest male marathoners of all-time in a head to head battle, all aiming for the world record. Kichoge vs. Bekele vs. Kipsang. Then in Chicago, Americans Jordan Hasay and Galen Rupp both have a chance to vie for the victories. Can they pull it off and restore American glory in Chicago? In the second half of the episode, we share a series of "famous last words" from marathoners who have not had their best day as a way to remind you to avoid certain common mistakes at the marathon distance. These tips are for those racing a marathon this fall or for anyone who might aspire to the distance!