The Rambling Runner Podcast

Two days ago Lululemon altered the face of women's running by announcing their Further initiative and ten new Global Ambassadors that include some of the best and most interesting women in the running community. One of those amazing women is my good friend, and friend of the pod, Stefanie Flippin. In this episode we breakdown everything about this partnership, how it came about, what it means for the running community, and she illuminates what contracts and compensation actually look like for U.S. pro runners. Here is what Stefanie wrote about the partnership on Instagram: "Six months ago I took a call with Lululemon. The conversation led with “we want to support you as a human and all of your career paths and endeavors that make you you.” It’s not an exaggeration when I say that this is a dream partnership. I’m so incredibly grateful to be working with the very best in the industry to accomplish everything that makes my heart sing: pushing for equity and change in athletics, ultrarunning, and sport science. The holistic support I’ve been provided is finally allowing me to focus on my career as a professional athlete, from mental performance and sports psych support to dialing in every aspect of my physical health. The team is everything. I am so excited to be embarking on an epic journey with the brand and my teammates into next year and beyond to see how far women can go. I’ve had the time of my life thus far and I can’t wait to see what lies ahead! So much more to come! It feels good to be home." You can visit Stefanie's website at www.stefanieflippin.com and learn more about Lululemon's Further initiative here. Sponsors: Vacation Races is a running and travel company that helps people explore and enjoy the most scenic places on earth. They host half marathons, ultramarathons and trail running festivals at national parks around the country and multi-day running adventures all over the world! Use our codes to save serious money at www.vacationraces.com on these incredible adventures: rambling15 - New customers can use this code for 15% off any half marathon or ultra marathon that is not currently sold out (excludes Trailfest events and Global Adventures). rambling200 - New customers can use this code for $200 off any Global Adventures trip that is not currently sold out (code is only good for Global Adventures events and cannot be used toward half marathons, ultra marathons or Trailfest events) --- Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode of "Coaching Bites" we take a deep dive how best to approach pre-race preparations and early race strategy. From the warm-up, drills, strides, starting line strategy, and early race pacing. We have a new segment called "5 Questions presented by Running Warehouse." Here are links to a few of the shoes Matt mentioned: ASICS Superblast Saucony Endorphin Pro 3 Saucony Endorphin Elite Mizuno Wave Rebellion Pro Sponsor: This episode is sponsored by UCAN nutrition which is powered to deliver steady, long lasting energy without the spike and crash. Add in UCAN Hydrate to get those electrolytes that you need to stay hydrated. Finally, you've got to try the award winning Edge energy gels - they are my go-to on the run. You will get 20% of all of your orders at ucan.co with code RAMBLING. _ _ _ Learn more about your ad choices. Visit megaphone.fm/adchoices

Races are upon us and there is no better way to prepare for the mental rigors that come with pushing our ourselves to the limit than to learn from Roisin “Ro” McGettigan-Dumas (LMHC)! Ro is a sports psychology coach, licensed mental health counselor and Olympian from Wicklow, Ireland (now based in Providence, RI). She competed at Providence College and then professionally with the "RunProvidence" group under the tutelage of Ray Treacy. Ro is an Olympic finalist ('08) and is the Irish record holder in the steeplechase as well as a European Medallist in the 1500m. Her two passions are track & field and psychology and, since retiring from professional running, she is focusing on helping athletes achieve their goals in sport and life. Ro knows first hand the powerful effect of mental preparation for performance, overcoming disappointments, and life beyond sport. She’s the co-author of the Believe Training Journal series (Velopress), is piloting a goal-setting workshop for athletes to use in schools called "Dare to Believe," and co-hosts the popular Keeping Track, A Women in Sport Podcast with Alysia Montano, and Molly Huddle. Sponsors: Vacation Races is a running and travel company that helps people explore and enjoy the most scenic places on earth. They host half marathons, ultramarathons and trail running festivals at national parks around the country and multi-day running adventures all over the world! Use our codes to save serious money at www.vacationraces.com on these incredible adventures: rambling15 - New customers can use this code for 15% off any half marathon or ultra marathon that is not currently sold out (excludes Trailfest events and Global Adventures). rambling200 - New customers can use this code for $200 off any Global Adventures trip that is not currently sold out (code is only good for Global Adventures events and cannot be used toward half marathons, ultra marathons or Trailfest events) --- Learn more about your ad choices. Visit megaphone.fm/adchoices

Jason Fitzgerald is back on the pod! Jason is a good friend and we had a blast chopping it up about several running topics that have been at the top of our minds recently (with plenty of diversions as we went along). 1. How your nutrtion/fueling has changed over time (I've finally come to the realization that I have a gluten sensitivity and it's changed a lot). 2. Grayson Murphy: An outlier who is simply one of the best of all time or a model for a potential paradigm shift in training/racing theory? 3. Can pushing the pace on technical/challenging trail runs improve fitness for runners who plan to race primarily on the roads? We have a new segment called "5 Questions presented by Running Warehouse." Here are links to a few of the shoes Jason mentioned: ASICS Noosa Tri 14 ASICS Magic Speed 2 Brooks Catamount HOKA Zinal You can visit Jason's website at https://strengthrunning.com and buy his Performance Training Journal on Amazon. Sponsor: This episode is sponsored by UCAN nutrition which is powered to deliver steady, long lasting energy without the spike and crash. Add in UCAN Hydrate to get those electrolytes that you need to stay hydrated. Finally, you've got to try the award winning Edge energy gels - they are my go-to on the run. You will get 20% of all of your orders at ucan.co with code RAMBLING. _ _ _ Learn more about your ad choices. Visit megaphone.fm/adchoices

10 years ago, at the age of 30, Hebah Hefzy realized she needed to make a change. Hebah graduated from high school at 16 years old and medical school at 22. Her drive and talent were elite . Her academics and career were a priority for Hebah but her physical fitness had taken a backseat. She was alarmed when she felt out of shape climbing a flight of stairs. As a doctor, Hefzy talked to patients about the importance of exercise but she was failing to walk-the-walk. Hefzy couldn’t run a mile, but decided running was something she could fit into her schedule. At the time she was married with three children and working as a vascular neurologist in Detroit, Michigan. During her lunch breaks she would change in a Starbucks bathroom, run for 10 minutes, then go bac to work. It wasn't ideal but it was a start. In the following 10 years Hebah attacked her running goals with energy and optimism, even when some of the people closest to her insisted that she stop. Now Hebah is a six time Boston Marathon qualifier, has run 26 marathons, climbed Mt. Kilimanjaro, and a 100 mile race finisher. When you hear Hebah you will agree that there is nothing that this incredible woman can't do. Sponsors: Vacation Races is a running and travel company that helps people explore and enjoy the most scenic places on earth. They host half marathons, ultramarathons and trail running festivals at national parks around the country and multi-day running adventures all over the world! Use our codes to save serious money at www.vacationraces.com on these incredible adventures: rambling15 - New customers can use this code for 15% off any half marathon or ultra marathon that is not currently sold out (excludes Trailfest events and Global Adventures). rambling200 - New customers can use this code for $200 off any Global Adventures trip that is not currently sold out (code is only good for Global Adventures events and cannot be used toward half marathons, ultra marathons or Trailfest events) --- Learn more about your ad choices. Visit megaphone.fm/adchoices

Allie Caminiti has been running for over 20 years, both competitively and recreationally. She is a sub-3 hour marathoner and her first marathon was the TCS NYC Marathon in 2014 where she unexpectedly qualified for Boston. She has completed 12 marathons ranging from large city races to small town courses with small fields and few spectators. She has run five of the six World Marathon Majors, including NYC, Boston, Chicago, Tokyo, and Berlin. In this episode Allie provides us valuable information on how overcome the mental challenges we face as runners while still striving for goals and to be our best running selves. It's a difficult needle to thread but Allie provides the tools to do just that. Recent Races: Winner (1st female, 4th overall) San Francisco Ultra Marathon 2022 in a time of 6:47, breaking the -course record by 1 hour 45 minutes. Winner (Overall winner) One Day in San Francisco 2022 6 hour Race running 43.1 miles in 6 hours. Top 5 at Mountains to Beach Half Marathon 2022 with a time of 1:23:11 Podium Finish at Pass Mountain 50k 2021 with a time of 5 hours 21 minutes Winner Big Bear Revel Half Marathon 2019 in a course record time of 1:16:59 Allie started running ultramarathons postpartum, but was fortunate to be able to run through her pregnancy and even ran the day she went into labor! Getting back into running postpartum has been a journey indeed, but going through a range of symptoms helps make Allie a great running coach for women returning to running after baby. We have a new segment called "5 Questions presented by Running Warehouse." Here are links to a few of the shoes Allie mentioned: Saucony Kinvara HOKA Rincon Nike Alphafly Nike Vaporfly Saucony Endorphin Elite You can follow Allie at www.instagram.com/tinybutmightyrunner and visit her website at www.mindrunnercoaching.com. Sponsor: This episode is sponsored by UCAN nutrition which is powered to deliver steady, long lasting energy without the spike and crash. Add in UCAN Hydrate to get those electrolytes that you need to stay hydrated. Finally, you've got to try the award winning Edge energy gels - they are my go-to on the run. You will get 20% of all of your orders at ucan.co with code RAMBLING. _ _ _ Learn more about your ad choices. Visit megaphone.fm/adchoices

Morgan Boland is one of my favorite amateur runners to follow on Instagram. She started running just as the pandemic hit in 2020 with little to no athletic experience. She also had two young children at home to take care of while her husband had a wild work schedule. Not only did Morgan use running to help her feel like herself again and get some much needed alone time, she fell in love with the sport. As you'll see, even though Morgan is fairly new to the running game, she is an inspiration to runners of all levels. In this episode Morgan talks about that journey, the early morning treadmill miles that have been her staple, and we even do a serious Pop Tarts deep dive. We have a new segment called "5 Questions presented by Running Warehouse." Here are links to a few of the shoes Morgan mentioned: Brooks Ghost 15 Brooks Launch 9 You can follow Morgan www.instagram.com/milesthroughmotherhood. Sponsors: Vacation Races is a running and travel company that helps people explore and enjoy the most scenic places on earth. They host half marathons, ultramarathons and trail running festivals at national parks around the country and multi-day running adventures all over the world! Use our codes to save serious money at www.vacationraces.com on these incredible adventures: rambling15 - New customers can use this code for 15% off any half marathon or ultra marathon that is not currently sold out (excludes Trailfest events and Global Adventures). rambling200 - New customers can use this code for $200 off any Global Adventures trip that is not currently sold out (code is only good for Global Adventures events and cannot be used toward half marathons, ultra marathons or Trailfest events) --- Learn more about your ad choices. Visit megaphone.fm/adchoices

Alexandria Williams is a marathoner who recently achieved a goal that many have attempted - she became an Abbott 6 Star Finisher. That means she has completed the New York, Chicago, Boston, London, Berlin, and Tokyo marathons! Alex is a run influencer, speaker, FitHair expert, and author. In this episode Alex takes us through her amazing running journey that started with this incredible goal. There were plenty of hurdles along the way but Alex was undeterred. This is an episode filled with hope and positive vibes for anyone looking to achieve an audacious goal. We also started a new segment "5 Questions presented by Running Warehouse." Here are links to a few of the shoes Alex mentioned: New Balance Fresh Foam X 860 v13 New Balance Fresh Foam X More v4 adidas adizero Prime X Strung You can follow Alex at www.instagram.com/alexandriawill. Learn more about your ad choices. Visit megaphone.fm/adchoices

Today on the podcast Ellie Windham shares her experiences supporting newer runner, what it's like to help establish a community within a local area, and building up to an ultra marathon (even if you live in a city). Ellie has done a remarkable job of connecting to runners in the New York City area who are new to the sport or who run in the 10-12 minute per mile zone. So many of us, in fact half of the national running community, train at those paces. Yet we are often left out of some of the dialogue within the sport. In this episode we dive into these topics and learn more about Ellie and her wonderful work. You can follow Ellie at www.instagram.com/elliewindham. Sponsors: Thank you to Lagoon for sponsoring this episode and for their truly amazing pillows! Take their two minute quiz and learn which pillow is perfect for you and the way you sleep at https://lagoonsleep.com/rambling and save 15% by using code RAMBLING at checkout. Vacation Races is a running and travel company that helps people explore and enjoy the most scenic places on earth. They host half marathons, ultramarathons and trail running festivals at national parks around the country and multi-day running adventures all over the world! Use our codes to save serious money at www.vacationraces.com on these incredible adventures: rambling15 - New customers can use this code for 15% off any half marathon or ultra marathon that is not currently sold out (excludes Trailfest events and Global Adventures). rambling200 - New customers can use this code for $200 off any Global Adventures trip that is not currently sold out (code is only good for Global Adventures events and cannot be used toward half marathons, ultra marathons or Trailfest events) --- Learn more about your ad choices. Visit megaphone.fm/adchoices

At last week's Boston Marathon, Nell Rojas went up against some of the world's best after a less-than-ideal build and did her thing. Nell ran a 2:24:51, a personal best, which was good for 14th overall and 3rd American. Two weeks before Boston, Nell finished 3rd at Cherry Blossom 10 Miler (USATF Championship). In this episode we detail the training that led to these performances as well as the race tactics and details that defined them. Nell displays her trademark candor and good humor in describing all of it! In the second half of the episode we hear from CJ Albertson. CJ ran a gutsy race that proved to far more impactful that his 12th place overall finish (4th American). We dive into all of it while talking at length about his well-crafted IG post detailing his experience: "2:10:33- 12th place at the Boston Marathon On paper, a mediocre result. With analysis, a poor result- with a 62:20 1st half split, then fading hard for a 68:13 2nd half. But this race was special. For awhile now, it’s been difficult to enjoy running or really anything in life- and I’ve had this feeling that I’m not exactly myself- like my life and personality has been filtered in grayscale. This weekend in Boston was full of vibrant color. Running 15 miles with the world’s best marathoners, far faster than I’ve ever ran before- felt right, and I felt like me. It’s hard to describe, but the genuine joy, peace, and fun I experienced during the race hit me in a way that I could only interpret as “this is who I am”. Yesterday, I wasn’t fit enough to race a full 26.2 with the world’s best- and many would say I should’ve ran the first half slower (including me before the race). Analytically, they are correct. But I was rewarded anyway. I was reminded of who I am, the greatness I was created for (not just in running), and the joy of running and life. We all have greatness within us. We may not have achieved it yet, haven’t mastered the habits/discipline necessary to get there, and sometimes may not even feel it’s true- but it’s still who we are. Time to live it out." Sponsor: This episode is sponsored by UCAN nutrition which is powered to deliver steady, long lasting energy without the spike and crash. Add in UCAN Hydrate to get those electrolytes that you need to stay hydrated. Finally, you've got to try the award winning Edge energy gels - they are my go-to on the run. You will get 20% of all of your orders at ucan.co with code RAMBLING. _ _ _ Learn more about your ad choices. Visit megaphone.fm/adchoices

Today we are fortunate to have Sarah Gearheart who has just published a truly amazing running book - We Share the Sun: The Journey of Kenya's Legendary Running Coach Patrick Sang and the Fastest Runners on Earth. We Share the Sun takes us behind the scenes into the lives of Kenya’s fastest runners and their coach—one of the greatest and least-heralded coaches in the sport—Patrick Sang. At a secluded training camp in Kaptagat, Kenya, a small town nearly 8,000 feet above sea level in the Great Rift Valley, three-dozen world-class runners, including Olympic champions, world record holders and the fastest marathoner of all-time, share simple dormitory-style rooms and endure grueling workouts six days a week. These determined, devoted, and selfless runners are who they are because of a man named Patrick Sang, who is described by his athletes as a “life coach.” In We Share the Sun, we are immersed in Sang’s remarkable story, from his college days in the US to winning an Olympic medal in the steeplechase, and his journey to become a man who redefines what coaching means. In these pages, we explore Sang’s influence on his athletes — including his unique and longstanding relationship with marathon world record holder Eliud Kipchoge — as they prepared for the delayed Tokyo Olympics and other competitions. We witness the remarkable recovery of two-time New York City Marathon champion Geoffrey Kamworor after a freak accident as he strove to earn his first Olympic medal. And we follow one of the world’s most dominant mid-distance runners, Faith Kipyegon, as she attempted a historic repeat title in the 1,500 meters three years after the birth of her first child. Through Gearhart's vivid prose, we experience the richness that exists in Kenya as we come as close as we possibly can to running alongside a current and future generation of elites—and the man who molds them into champions. Sponsors: Thank you to Lagoon for sponsoring this episode and for their truly amazing pillows! Take their two minute quiz and learn which pillow is perfect for you and the way you sleep at https://lagoonsleep.com/rambling and save 15% by using code RAMBLING at checkout. Vacation Races is a running and travel company that helps people explore and enjoy the most scenic places on earth. They host half marathons, ultramarathons and trail running festivals at national parks around the country and multi-day running adventures all over the world! Use our codes to save serious money at www.vacationraces.com on these incredible adventures: rambling15 - New customers can use this code for 15% off any half marathon or ultra marathon that is not currently sold out (excludes Trailfest events and Global Adventures). rambling200 - New customers can use this code for $200 off any Global Adventures trip that is not currently sold out (code is only good for Global Adventures events and cannot be used toward half marathons, ultra marathons or Trailfest events) --- Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode of the podcast is with a longtime friend of the show, Jean Mike Remy. Remy was first on the show in episode 86 when he detailed is fantastic transformation into an endurance athlete. This episode is a far cry from that one. Yesterday Remy was part of a viewing party at the top of Heartbreak Hill on the Boston Marathon course doing what he loves: cheering and supporting fellow amateur endurance athletes. Then he and his viewing party, organized by the Pioneers and TrailblazHers running clubs and primarily consisting of BIPOC athletes, was targeted and surrounded by over a dozen police officers. Video of the experience went viral and many in the running community were aghast at the display. In this episode, Remy details his lifelong connection to Boston and the marathon, what happened that day, and his perspective on the intersection of the two. Follow Remy on Instagram: www.instagram.com/_mr1derful Watch Remy's YouTube Channel and watch the video we discuss in this episode: www.youtube.com/@RemyBReel Sponsor: This episode is sponsored by UCAN nutrition which is powered to deliver steady, long lasting energy without the spike and crash. Add in UCAN Hydrate to get those electrolytes that you need to stay hydrated. Finally, you've got to try the award winning Edge energy gels - they are my go-to on the run. You will get 20% of all of your orders at ucan.co with code RAMBLING. _ _ _ Learn more about your ad choices. Visit megaphone.fm/adchoices

The magic of the 2020 Olympic Trials we more than just race itself. It was also in the journey to that day. The years of training and leading to America's best runners putting it on the line to qualify for the trials. With that in mind we are introducing a new race hoping to help America's best reach their full potential. The Bakline's McKirdy Micro! The vision for this marathon is to be an OTQ/Olympic Standard marathon event. The course - Rockland Lake State Park is a truly flat and fast course. Newly paved... the surface is incredibly quick. It will also have a clearly marked tangent line along the ENTIRE 2.945 mile loop. Certification - The event is currently USATF certified and USATF Sanctioned. The World Athletics certification is in processing and is a mere formality. For any athletes looking for an Olympic Standard (American or international) this race will count for that achievement and for world rankings. Pacers: 2:07:30 2:10:00 (if needed/requested) 2:17:59 2:26:00 (if needed/requested) 2:30:00 (if needed/requested) 2:36:59 Prize Purse - They have committed to at least a $10,000 prize purse! The vision of the race is a time standard... not a "race for place." With this in mind there is going to host a shared prize purse concept. They will evenly distribute the prize purse to all who earn the OTQ/Olympic standard. (International athletes are included) Registration Launch - Registration will launch next week (After Boston - Wednesday/Thursday). Visit www.mckirdytrained.com to register. We encourage all athletes considering this event to register. Even if using the race was a "back up event." Having the option to race Bakline's McKirdy Micro allows an athlete to swap out in case they are presented with poor conditions in Chicago or other races in the window. Their only aim in this event is service for what is best for the athletes. Sponsors: Thank you to Lagoon for sponsoring this episode and for their truly amazing pillows! Take their two minute quiz and learn which pillow is perfect for you and the way you sleep at https://lagoonsleep.com/rambling and save 15% by using code RAMBLING at checkout. Vacation Races is a running and travel company that helps people explore and enjoy the most scenic places on earth. They host half marathons, ultramarathons and trail running festivals at national parks around the country and multi-day running adventures all over the world! Use our codes to save serious money at www.vacationraces.com on these incredible adventures: rambling15 - New customers can use this code for 15% off any half marathon or ultra marathon that is not currently sold out (excludes Trailfest events and Global Adventures). rambling200 - New customers can use this code for $200 off any Global Adventures trip that is not currently sold out (code is only good for Global Adventures events and cannot be used toward half marathons, ultra marathons or Trailfest events) --- Learn more about your ad choices. Visit megaphone.fm/adchoices

Last Monday we had our inaugural Training Talk LIVE call on Relay and it was everything we hoped it would be! More specifically, it was a space for Relay subscribers and creators to have an informal chat about our training, racing, goals, and challenges with plenty of fun randomness thrown into the mix. We will be doing this every Monday at 2pm est so come join us! Relay is a collaborative of elite runners and running content creators publishing high-end writing, audio/podcasts, and video. These pieces provide insight, knowledge, and entertainment to dedicated runners. Relay has some of the most collaborative and creative work in the running industry that is sure to impact runners of all abilities. The Relay team consists of amazing people like Kara Goucher, Peter Bromka, Mike "Kofuzi" Ko, Stefanie Flippin, Lindsey Hein, and Marcus Brown. In addition to great content, Relay also provides full financial transparency. For $9 a month subscribers get the most creative and collaborative running content on the internet. All of the Relay creators split our revenue evenly so you know exactly where your money is going. Visit Relay today: www.patreon.com/relay Sponsor: This episode is sponsored by UCAN nutrition which is powered to deliver steady, long lasting energy without the spike and crash. Add in UCAN Hydrate to get those electrolytes that you need to stay hydrated. Finally, you've got to try the award winning Edge energy gels - they are my go-to on the run. You will get 20% of all of your orders at ucan.co with code RAMBLING. _ _ _ Learn more about your ad choices. Visit megaphone.fm/adchoices

Cole Crosby recently completed something that has never been done - a solo run on the original relay route (OG route) from LA to Vegas as part of The Speed Project. TSP is typically reserved for team efforts but Cole wanted more. Much more. After years of testing his limits, including the Cocodona 250 last spring, he had his sights set on Vegas. Cole puts it best in his Instagram post from March 29: "The TSP solo adventure was earth-shattering. Mother Nature threw everything at us: rain, sleet, wind, sand storms, heat, sun, mud, and yet we never faltered. I finally showed what I am capable of as an athlete. 346 miles averaging paces between 10-13 minute miles, tackling whatever obstacle was in our way. Our team grew stronger and deeper as the journey went on until the last 5,000 foot climb and the sprint downhill into Vegas. This journey to me is what an OG stands for. It’s not about taking the shortest route but rather the longest. It’s about fighting adversity and not showing weakness. It’s about gaining the beauty and inspiration in the harsh desert landscape. It’s about rising above when others crumble. It’s about teamwork, solitude and the burning desire to do great for others. 346 miles run 17,000k of vert 92 hours 57 minutes 1 runner, 3 crew aka family That’s OG! I hope this run inspires you to take on this challenge. Because records are meant to be broken. But what I hold up high is that there will only ever be 1 OG Solo runner to be the first to complete the route and OG crew that got me to the sign. And for that experience I will cherish those moments forever." You can follow Cole at www.instagram.com/colecrosby41. Sponsors: Thank you to Lagoon for sponsoring this episode and for their truly amazing pillows! Take their two minute quiz and learn which pillow is perfect for you and the way you sleep at https://lagoonsleep.com/rambling and save 15% by using code RAMBLING at checkout. Vacation Races is a running and travel company that helps people explore and enjoy the most scenic places on earth. They host half marathons, ultramarathons and trail running festivals at national parks around the country and multi-day running adventures all over the world! Use our codes to save serious money at www.vacationraces.com on these incredible adventures: rambling15 - New customers can use this code for 15% off any half marathon or ultra marathon that is not currently sold out (excludes Trailfest events and Global Adventures). rambling200 - New customers can use this code for $200 off any Global Adventures trip that is not currently sold out (code is only good for Global Adventures events and cannot be used toward half marathons, ultra marathons or Trailfest events) --- Learn more about your ad choices. Visit megaphone.fm/adchoices

Nigel Mcgregor is a testament to the power of hard work and dedication. Not merely in running, but in all areas of life. 14 years ago, Nigel ran is first marathon in 5:21 and it was a huge accomplishment. In the preceding years Nigel worked full-time driving a delivery truck while going to night-school in a full-time capacity to become an engineer. After the job and the school work Nigel would head out on his nightly run. Those runs would often end at or after midnight. This man was dedicated to his goals - no question about that. Today, Nigel is a masters runner with marathon PR of 2:56. He has run dozens and dozens of marathons and "marathon runner" is a part of his identity he embraces and cultivates. In this episode we talk about his amazing journey and finish with a fun conversation about his beloved Boston Marathon (he's about to run his fourth!). You can follow Nigel at www.instagram.com/nmarvelous212. Sponsor: This episode is sponsored by UCAN nutrition which is powered to deliver steady, long lasting energy without the spike and crash. Add in UCAN Hydrate to get those electrolytes that you need to stay hydrated. Finally, you've got to try the award winning Edge energy gels - they are my go-to on the run. You will get 20% of all of your orders at ucan.co with code RAMBLING. _ _ _ Learn more about your ad choices. Visit megaphone.fm/adchoices

Percell Dugger is a NYC-based wellness consultant, certified strength coach, and NIKE running coach. The founder of GOODWRK, Percell helps athletes of all abilities reach their potential, creates thriving spaces that celebrate movement, and champion health equity. Percell's sprint to share his message of health equity has since turned into a marathon. He recently trained actor Winston Duke for his role in Black Panther: Wakanda Forever, and he launched Fit For Us, a wellness-focused creative agency that aims to create equitable health and wealth outcomes for the historically marginalized. In this episode, Percell shares his thoughts on internal vs. external motivation, why improving the aerobic system can take longer than people think, and how our mental game can impact our daily training and longer term goals. You can follow Percell at www.instagram.com/goodwrk. Sponsors: Thank you to Lagoon for sponsoring this episode and for their truly amazing pillows! Take their two minute quiz and learn which pillow is perfect for you and the way you sleep at https://lagoonsleep.com/rambling and save 15% by using code RAMBLING at checkout. Vacation Races is a running and travel company that helps people explore and enjoy the most scenic places on earth. They host half marathons, ultramarathons and trail running festivals at national parks around the country and multi-day running adventures all over the world! Use our codes to save serious money at www.vacationraces.com on these incredible adventures: rambling15 - New customers can use this code for 15% off any half marathon or ultra marathon that is not currently sold out (excludes Trailfest events and Global Adventures). rambling200 - New customers can use this code for $200 off any Global Adventures trip that is not currently sold out (code is only good for Global Adventures events and cannot be used toward half marathons, ultra marathons or Trailfest events) --- Learn more about your ad choices. Visit megaphone.fm/adchoices

Spring is now here and with it comes in an increase in running, outdoor fun, and marathon training. Fueling our longer efforts can provide several challenges. That is especially true for those of us who are preparing for a marathon by stacking up some serious long runs. With that in mind, Holley Samuel RD, CPT, is here to guide us through the process. Holley is a registered dietitian with a BS in Dietetics from the University of New Hampshire. She also has a Masters in Health Education and Promotion with an eating disorder focus from Plymouth State University. She has over four years experience working in endocrinology, weight management, bariatric surgery, sports nutrition, and prevention in wellness and clinical settings. Holley is also a certified personal trainer through ACSM and a dedicated amateur runner. In short, she has all of the technical and personal experience needed to make sure we are at our best. Learn more about Holley at @holleyfuelednutrition and website is www.holleyfuelednutrition.com. Sponsor: This episode is sponsored by UCAN nutrition which is powered to deliver steady, long lasting energy without the spike and crash. Add in UCAN Hydrate to get those electrolytes that you need to stay hydrated. Finally, you've got to try the award winning Edge energy gels - they are my go-to on the run. You will get 20% of all of your orders at ucan.co with code RAMBLING. _ _ _ Learn more about your ad choices. Visit megaphone.fm/adchoices

In our second conversation with Nico Montañez on the Road to the Trials Podcast, Nico shares an amazing amount about training and racing. First, Nico does a nearly 30 minute breakdown of his recent training heading into the United Airlines NYC Half and the upcoming Boston Marathon. In the second half of the podcast Nico discusses his 7th place performance, and 2nd U.S. finisher, at the stacked United Airlines NYC Half. It was a freezing day in which Nico ran well against some of the world's best. It was a clear sign that his fitness is trending well for Boston. Finally, we end with a little shoe talk and Nico shares which Asics shoes he uses for various runs and races. Sponsors: Thank you to Lagoon for sponsoring this episode and for their truly amazing pillows! Take their two minute quiz and learn which pillow is perfect for you and the way you sleep at https://lagoonsleep.com/rambling and save 15% by using code RAMBLING at checkout. Vacation Races is a running and travel company that helps people explore and enjoy the most scenic places on earth. They host half marathons, ultramarathons and trail running festivals at national parks around the country and multi-day running adventures all over the world! Use our codes to save serious money at www.vacationraces.com on these incredible adventures: rambling15 - New customers can use this code for 15% off any half marathon or ultra marathon that is not currently sold out (excludes Trailfest events and Global Adventures). rambling200 - New customers can use this code for $200 off any Global Adventures trip that is not currently sold out (code is only good for Global Adventures events and cannot be used toward half marathons, ultra marathons or Trailfest events) --- Learn more about your ad choices. Visit megaphone.fm/adchoices

We are re-releasing our conversation with Andrea Pomaranski from October, 2021 after she finished as the 10th American woman at the Boston Marathon at the age of 39 because Andrea is at it again! She just won the 50K national title along with setting a new American masters record at the distance. Andrea's story is much more than merely running well as a masters athlete. Here is her post after the 2021 Boston Marathon that puts her accomplishments into the context of her life: "My heart is so full of gratitude …..10th American in the Boston Marathon in my very first pro start at a major marathon at the age of 39, which to be honest is the least of why I couldn’t stop smiling through the streets of Boston yesterday. Every step felt like such a celebration….8 years ago this week I had just given birth to severely premature twins and spent every single day for the next 5 months in a hospital room for hours upon hours until we eventually lost both of our sons. 11 years ago this week, doctors told me I’d never run another marathon. So to be here now, exactly 8 years later with 3 wonderful children and the love and support from such incredible family and friends, running through the streets of Boston in the fall after a worldwide pandemic I can’t help but feel utterly overwhelmed with gratitude and joy. I wouldn’t be here without so many beautiful people in my life, so from the bottom of my heart, thank you. 💕💕💕 Also, if you’re reading this and find yourself in a dark/overwhelming/hard season of life, just keep putting one foot in front of the other and you never know….one day you might just find yourself exceeding your wildest expectations." Sponsor: This episode is sponsored by UCAN nutrition which is powered to deliver steady, long lasting energy without the spike and crash. Add in UCAN Hydrate to get those electrolytes that you need to stay hydrated. Finally, you've got to try the award winning Edge energy gels - they are my go-to on the run. You will get 20% of all of your orders at ucan.co with code RAMBLING. Join Relay to get some of the best running content on the internet. You can also hop into amazing calls and Book Club conversations with people like Kara Goucher, Lindsey Hein, Kofuzi, Peter Bromka, Stefanie Flippin, Carolyn Su, Marcus Brown, and Matt Chittim. Join today at www.patreon.com/relay. _ _ _ Learn more about your ad choices. Visit megaphone.fm/adchoices

Kim Levinsky has one of the most unique running-related stories and lives that we've every learned about on the Rambling Runner Podcast. She is the owner and race director for Sassquad Trail Running, a running community based in NJ/NY. Kim has helped elevate trail running in that area by providing month "trail parties" while fostering an atmosphere of fun and inclusion that make Sassquad events enjoyable and challenging. Kim is also an exceptional athlete. She played both basketball and softball in college before coaching college softball for a handful of years after graduation. Kim has also completed races all the way up to 200 miles and has set numerous FKTs, both supported and unsupported. She has also worked through depression with a multifaceted approach that required more than just running. As we discuss in this episode: running is therapeutic, not therapy. Finally, later this year Kim will attempting the Long Path (358 miles from Albany to Manhattan) - Here are the two fundraising links she is using to help support trail conservation and mental health: biggerthanthetrail.networkforgood.com/projects/160786-kim-levinsky-s-fundraiser-to-provide-free-counseling https://www.nynjtc.org/civicrm/contribute/transact?reset=1&id=118 Sponsors: Thank you to Lagoon for sponsoring this episode and for their truly amazing pillows! Take their two minute quiz and learn which pillow is perfect for you and the way you sleep at https://lagoonsleep.com/rambling and save 15% by using code RAMBLING at checkout. Vacation Races is a running and travel company that helps people explore and enjoy the most scenic places on earth. They host half marathons, ultramarathons and trail running festivals at national parks around the country and multi-day running adventures all over the world! Use our codes to save serious money at www.vacationraces.com on these incredible adventures: rambling15 - New customers can use this code for 15% off any half marathon or ultra marathon that is not currently sold out (excludes Trailfest events and Global Adventures). rambling200 - New customers can use this code for $200 off any Global Adventures trip that is not currently sold out (code is only good for Global Adventures events and cannot be used toward half marathons, ultra marathons or Trailfest events) --- Learn more about your ad choices. Visit megaphone.fm/adchoices

I am now an ultramarathoner! On Saturday I competed in the Squatchapple 33 miler at the South Mountain Reservation in West Orange, NJ. It was a muddy and glorious experience that I will remember forever. In this episode, my good friend and fellow Relay contributor Peter Bromka helps me analyze the experience. We discuss the distance, hills, mindset, running vs walking, and the mud. Oh the mud!!! Sponsor: This episode is sponsored by UCAN nutrition which is powered to deliver steady, long lasting energy without the spike and crash. Add in UCAN Hydrate to get those electrolytes that you need to stay hydrated. Finally, you've got to try the award winning Edge energy gels - they are my go-to on the run. You will get 20% of all of your orders at ucan.co with code RAMBLING. _ _ _ Learn more about your ad choices. Visit megaphone.fm/adchoices

Jeff Cunningham has quietly become one of the best running coaches in the America over the past 20 years. The native Texan coaches some of the best athletes in the country (including recent guest Mitch Ammons) and those aspiring to complete their first marathon, or even 5k. In this episode we have a wide-ranging conversation about how he got into coaching after running at Baylor University, principles that can help runners of all abilities and backgrounds, the definition of "talent", and so much more. Sponsors: Thank you to Lagoon for sponsoring this episode and for their truly amazing pillows! Take their two minute quiz and learn which pillow is perfect for you and the way you sleep at https://lagoonsleep.com/rambling and save 15% by using code RAMBLING at checkout. --- Learn more about your ad choices. Visit megaphone.fm/adchoices

Jereny started running in 2015 and ran her first marathon in 5 hours and 25 minutes. Since then, she's lost over 50 lbs. and knocked 2.5+ hours off her time. Last month she ran a 2:47 in Houston and she has been smashing several shorter races in-and-around her local Orlando running scene. Jereny is in a similar position to where Stefanie Flippin was in season one of Road to the Trials - her big stretch goal is to qualify for the trials. An enormous feet and one that will require all of Jereny's considerable will and drive. In this episode Jereny details why this goal is so important for her, how she intends to give herself a chance to reach it, and why she is excited to share the entire process in a public way. Most of all, this episode really show's Jereny's incredible intelligence, will to succeed, and openness that will be a joy to follow over the next year. You can learn more about Jereny's back story in episodes 276 and 417 of the Rambling Runner Podcast. Follow Jereny on Instagram: www.instagram.com/lolspacemonkey. Sponsor: This episode is sponsored by UCAN nutrition which is powered to deliver steady, long lasting energy without the spike and crash. Add in UCAN Hydrate to get those electrolytes that you need to stay hydrated. Finally, you've got to try the award winning Edge energy gels - they are my go-to on the run. You will get 20% of all of your orders at ucan.co with code RAMBLING. _ _ _ Learn more about your ad choices. Visit megaphone.fm/adchoices

I love all the interviews I've done on the Rambling Runner but this one may have have been one of the most fun. Chris Mancini is former college acquaintance of mine who is now preparing after for the Boston Marathon. He is a man of many passions including performing music, theater, running, his non-profit work, and his family. Above all, he is a joyous human being who goes after his goals with passion, vigor, and a sense of wonder. I'm in awe of Chris Mancini, and after you hear this episode you will be, too. You can learn more about his the non-profit he runs and discusses at the end of the episode at www.savetheharbor.org. Sponsors: Thank you to Lagoon for sponsoring this episode and for their truly amazing pillows! Take their two minute quiz and learn which pillow is perfect for you and the way you sleep at https://lagoonsleep.com/rambling and save 15% by using code RAMBLING at checkout. --- Learn more about your ad choices. Visit megaphone.fm/adchoices

Today on the Rambling Runner Podcast we are introducing a new kind of episode that will become part of our normal rotation: Sport Science Corner. These episodes will feature a prominent guest who will walk us through some of the significant research that can effect many amateur runners. Our guest in this episode is Christine Yu. Christine is an award-winning journalist. She writes about sports, science, and health. She especially love telling stories about the intersection of sports science and women athletes and wrote a book about it. UP TO SPEED: The Groundbreaking Science of Women Athletes, will be published on May 16, 2023 (I've pre-ordered my copy and you should do the same!). Christine's reported features, profiles, and essays have appeared in The Washington Post, Outside Magazine, Runner's World, Family Circle, SELF, Eating Well, VICE, and espnW, among others. Here are the research papers we discuss in this episode: Preventing bone stress injuries in runners with optimal workload: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8316280/ A Review of Nonpharmacological Strategies in the Treatment of Relative Energy Deficiency in Sport: https://journals.humankinetics.com/view/journals/ijsnem/31/3/article-p268.xml Recommendations and Nutritional Considerations for Female Athletes: Health and Performance: https://link.springer.com/article/10.1007/s40279-021-01508-8 Individualized Endurance Training Based on Recovery and Training Status in Recreational Runners: https://journals.lww.com/acsm-msse/Fulltext/2022/10000/Individualized_Endurance_Training_Based_on.8.aspx You can learn more about Christine and order her book at https://linktr.ee/cyu888. Sponsor: This episode is sponsored by UCAN nutrition which is powered to deliver steady, long lasting energy without the spike and crash. Add in UCAN Hydrate to get those electrolytes that you need to stay hydrated. Finally, you've got to try the award winning Edge energy gels - they are my go-to on the run. You will get 20% of all of your orders at ucan.co with code RAMBLING. _ _ _ Learn more about your ad choices. Visit megaphone.fm/adchoices

Two months ago Mitch Ammons achieved the seemingly impossible. He qualified for the Olympic Trials Marathon at the California International Marathon with a time of 2:16:48. In this episode we dive into everything that went into that special day. You can hear more about Mitch's tumultuous and uplifting background in episode 456. Here is what Mitch wrote about that special day. It encapsulates his journey perfectly: "I don’t even know where to start with this one. Thanks all of y’all for the overwhelming support. After all, this is a sport that is about community and man don’t we have a great one. Five years ago almost to the day I started this running journey. I was 2 years sober; heroin and meth, on my way to changing everything about myself. I can say with confidence that running was the biggest catalyst to self improvement. It gave me motivation and drive to always become better, it’s given me a community that I call family, my best friends, girlfriend, and continued sobriety have to be credited from running, 3 years ago I set an outrageous, almost unimaginable goal that I would qualify for the Olympic Marathon Team Trials in 2024. All I have to say about that is that WE F*%#ING DID IT!" You can follow Mitch at www.instagram.com/mitchammons. Sponsors: Thank you to Lagoon for sponsoring this episode and for their truly amazing pillows! Take their two minute quiz and learn which pillow is perfect for you and the way you sleep at https://lagoonsleep.com/rambling and save 15% by using code RAMBLING at checkout. --- Learn more about your ad choices. Visit megaphone.fm/adchoices

Carolyn Su is back for our monthly For the Love of The Run feature and we are doing a follow-up to our New Years Goals show. In this episode, we talk about where we are with our running, how that relates to our 2023 running goals (and how they've already shifted a bit), and take a deep dive into our family-related goals that are already paying dividends. For the Love of the Run is presented by Tracksmith. Both Carolyn and I been wearing and loving Tracksmith for years and we couldn't think of a better brand to partner with on this endeavor. They have even have a new running shoe coming out soon called the Eliot Runner that we are very excited about! You can visit our link at www.Tracksmith.com/loveoftherun to see their new arrivals and use code LOVEOFTHERUN to receive free shipping. Also, 5% of proceeds from the use of the code will go to our charity partner the Asian Mental Health Collective - www.asianmhc.org. Sponsor: This episode is sponsored by UCAN nutrition which is powered to deliver steady, long lasting energy without the spike and crash. Add in UCAN Hydrate to get those electrolytes that you need to stay hydrated. Finally, you've got to try the award winning Edge energy gels - they are my go-to on the run. You will get 20% of all of your orders at ucan.co with code RAMBLING. _ _ _ Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode featuring Abiye Okuchaba is perfect for runners who are trying to navigate the beginning of their running journeys and those who are trying to recapture the magical feeling that running first put into their lives. Abiye is a bright light in the Denver running community despite starting the his running journey a few years ago. In 2023 he improved his marathon time from 5:30 in May to 4:30 in December. A remarkable feet, to be sure. However, this improvement is even more noteworthy when you consider a troubling incident that happened to Abiye in October during his daily pre-dawn run. This incident, while tragic, brought Abiye and his running community even closer together with the help of his amazing coach, and recent Rambling Runner guest, Sara Manderscheid. In this episode Abiye talks about beginning his running journey after rupturing his patella, making running work even with a crazy schedule, and embracing the marathon even when he wasn't sure he'd finish. Follow Abiye here: www.instagram.com/okrunit1 Sponsors: Thank you to Lagoon for sponsoring this episode and for their truly amazing pillows! Take their two minute quiz and learn which pillow is perfect for you and the way you sleep at https://lagoonsleep.com/rambling and save 15% by using code RAMBLING at checkout. --- Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode we are re-airing one of the best conversations in Rambling Runner history, and for good reason. Heather Knight Pech was once told that her peak was gone. It was in a class she was taking at Stanford 18 months ago. It sparked a deep conversation with her coach, James McKirdy, and her support team. Dejected, she was reminded that there's simply no chart or metric that can measure the power of the human spirit. This past weekend, just a few days before turning 61, Heather ran her second fastest half marathon. 1:27:51. A result that is a World's Best for her age group (60-64) and pending American and World Record (1:28:21). This episode was recorded last spring two weeks after she set the Boston Marathon record in the women's 60-64 age group. A record previously owned by Joan Benoit Samuelson. Below is what Heather's coach and friend James McKirdy wrote after she ran Boston in 2022. It is perfect I’ve inserted it below: ”If all we did was acknowledge the time on the clock... we'd be giving a standing ovation. If all we did was acknowledge that a record was broken and that the impossible had been accomplished... we'd be celebrating for weeks and then life would move forward as it does. But the reality is that what Heather Knight Pech accomplished in the Boston Marathon is far more than her finish time of 3:03:47. It's far more than winning the division (60-64). And it's certainly far more than breaking the record held by Joan Benoit Samuelson. It's been 3 years since since Heather last finished Boston - a race that lives in her soul. It's been a bit over 1.5 years of injury that left Heather wondering if the best was behind her. But the success Heather found on Monday isn't found in the result... it's the in-between time where the story is truly told. The injury. The heartbreak. The self doubt. The loneliness of not being able to do what she is so clearly meant to. But to know Heather is to know what it means to not give up. To know what it means to demand the very best. To know what it means to love with all that you are. Heather fought her way through this hard time - but she wasn't alone. She found the best doctors for therapy. She found shoulders to lean on with her family and friends. She found inspiration from her athletes while self doubt crept in. She surrounded herself with believers leaving her no choice but to believe in herself. When Heather stepped on the starting line she left all the self doubt behind her. She knew what she could do... she was patient... and she ran the race of her life!” Follow Heather at https://instagram.com/_knighttraining Sponsor: This episode is sponsored by UCAN nutrition which is powered to deliver steady, long lasting energy without the spike and crash. Add in UCAN Hydrate to get those electrolytes that you need to stay hydrated. Finally, you've got to try the award winning Edge energy gels - they are my go-to on the run. You will get 20% of all of your orders at ucan.co with code RAMBLING and get a free sample pack of six Edge energy gels, you only have to pay the shipping, at www.ucan.co/rambling. _ _ _ Learn more about your ad choices. Visit megaphone.fm/adchoices

The February episode of Coach's Corner LIVE on Relay is out and it may have been our best one yet. Many Relay subscribers sent in questions about the mental side of running/racing and they were fantastic. Over the course of an hour we answered the following questions: "I enjoy running far, but am looking at making the leap from doing 50 milers as my longest ever distance to my first 100 miler in the fall. How do I conceptualize and build mental strength in training, knowing I'll be running twice as far as I ever have?" "How do I work on having the mental confidence that I can sustain my marathon effort for 26.2 miles when in training, I've only run 10-12 miles continuously at that same effort?" "I’ve struggled with race anxiety. I’ve seen a pattern when I go into a race with the plan to run the race as a workout, it takes the anxiety and pressure off and I end up running a great race. I don’t seem to have too much anxiety when it comes to hard workouts. How can I work to switch my mindset on race day to feel confident yet relaxed?" "I had a tough race, and actually a handful of tough races in the past year. How do I build trust in myself again that I will have a strong race day up ahead? How do I build my mental strength back from a string of days that wore down my confidence?" Relay is a collaborative of elite runners and running content creators publishing high-end writing, podcasts, and video. These pieces provide insight, knowledge, and entertainment to dedicated runners. Relay has some of the most collaborative and creative work in the running industry that is sure to impact runners of all abilities. Visit Relay today: www.patreon.com/relay. The Relay team consists of: Kara Goucher - Two time Olympian, World Champion, analyst for NBC Sports, and author of “Be the Change” Peter Bromka - Sub-elite marathoner and one of the U.S.’s best authors of running essays Zoë Rom - Editor-in-chief of Trail Runner Magazine, host of the DNF Podcast, champion trail runner Mike "Kofuzi" Ko - Creator of the Kofuzi YouTube page (100,000+ subscribers) and sub-3:00 marathoner Stefanie Flippin - USATF 100 mile champion, physician, running coach at Lift, Run, Perform Carolyn Su - Trail runner, marathoner, free-lance writer, public speaker, and Creator of DiverseWeRun Lindsey Hein - 17X marathoner and host of the “I’ll Have Another” podcast, one of the most popular running podcasts in the U.S. Marcus Brown - Sub-3:00 marathoner, six star Abbott World Marathon Major finisher, creator of “A Runner’s Life” podcast and YouTube Channel Matt Chittim - Host of the “Rambling Runner Podcast,” one of the most popular running podcasts in the U.S. and running coach for McKirdy Trained Sponsors: Thank you to Lagoon for sponsoring this episode and for their truly amazing pillows! Take their two minute quiz and learn which pillow is perfect for you and the way you sleep at https://lagoonsleep.com/rambling and save 15% by using code RAMBLING at checkout. Previnex is a supplement brand that I trust, use, and have greatly benefited from. They source the highest quality ingredients in the most clinically effective and beneficial forms. For years I have used Joint Health PLUS and it's made a big difference for my running. Visit www.previnex.com and use coupon code runner15 to save 15% on your first order. --- Learn more about your ad choices. Visit megaphone.fm/adchoices

We are starting off season three of Road to the Trials with one of the best and most versatile runners in the U.S. - Nell Rojas. In this episode we talk about her 2022 marathon performances and take a deep dive into the tumultuous last two months of her life that nearly ended her 2023 Boston Marathon before it began. Nell is a professional marathon runner for Nike. She grew up in Boulder, CO with two older brothers and her dog Starblaze. She walked on to the Northern Arizona University cross country and track and field teams and got her B.S. in Exercise Science. After college she became a professional triathlete until she decided to move out of her mom's basement and focus on her coaching career. She discovered marathons when she finished 7th at the 2018 marathon national championships in a time of 2:31. She recently finished 5th at the 2021 Boston Marathon, 10th at the 2022 Boston Marathon, and 10th at the 2022 NYC Marathon. She is the 2021 10 mile national champion. Nell started coaching with her dad Ric Rojas when she graduated from high school and has been coaching ever since. She and the founder of RISE Boulder and is well known for her strength training for runners. PR's: Marathon 2:25:57 10k: 31:52 5k: 15:37 The photo used in the podcast graphic was taken by Jesus Perez - www.instagram.com/weligsander. Sponsor: This episode is sponsored by UCAN nutrition which is powered to deliver steady, long lasting energy without the spike and crash. Add in UCAN Hydrate to get those electrolytes that you need to stay hydrated. Finally, you've got to try the award winning Edge energy gels - they are my go-to on the run. You will get 20% of all of your orders at ucan.co with code RAMBLING and get a free sample pack of six Edge energy gels, you only have to pay the shipping, at www.ucan.co/rambling. _ _ _ Learn more about your ad choices. Visit megaphone.fm/adchoices

The Road to the Trials has returned for season three and we are fired up! We will be bringing you a yearlong, behind the scenes, look at the training and racing of some of America's best runners as they prepare for the Olympic Marathon Trials on February 3, 2024. In this amazing season we will be following Nell Rojas, CJ Albertson, Sara Vaughn, Dani Moreno, Nico Montañez, Carmen Graves, Ramiro “Curly” Guillen, and Jereny Rivera. In this episode we are joined by Stefanie Flippin and Peter Bromka. Stefanie is a professional ultra runner and doctor who co-owns her own practice. She was also featured in season one of Road to the Trials! Peter is one of the best running-focused writers in the country and has chronicled his own quest for an OTQ over the past five years. In this episode the three of us dive into the eight runners that we will follow this season while Stefanie and Peter share what they learned from their own journeys and their thoughts on the year ahead. Follow season three's runners: Nell Rojas: https://www.instagram.com/nell_rojas_running/ Sara Vaughn: https://www.instagram.com/smevaughn/ Dani Moreno: https://www.instagram.com/dan_yell_a/ Carmen Graves: https://www.instagram.com/carmenpelar/ Jereny Rivera: https://www.instagram.com/lolspacemonkey/ CJ Albertson: https://www.instagram.com/cjalbertson Nico Montañez: https://www.instagram.com/montanez.nico Ramiro "Curly" Guillen: https://www.instagram.com/deejaycurly/ Sponsors: Thank you to Lagoon for sponsoring this episode and for their truly amazing pillows! Take their two minute quiz and learn which pillow is perfect for you and the way you sleep at https://lagoonsleep.com/rambling and save 15% by using code RAMBLING at checkout. --- Learn more about your ad choices. Visit megaphone.fm/adchoices

Miguel Peralta is the kind of enthusiastic and galvanizing person that can bring runners of all abilities together. He is also super fast! In this episode Miguel talk about how he originally pushed running away when his dad tried to get him to run as a teenager, embracing running in his 20's, how taking a "no days off" mentality fit his personality, the magic of 10 mile runs, and how he went from a 3:27 marathon all the way down to 2:47! Miguel also talks about bringing runners together to help his community through his work with the Guapo Boys. You can follow Miguel at www.instagram.com/smalls26.2. Sponsor: This episode is sponsored by UCAN nutrition which is powered to deliver steady, long lasting energy without the spike and crash. Add in UCAN Hydrate to get those electrolytes that you need to stay hydrated. Finally, you've got to try the award winning Edge energy gels - they are my go-to on the run. You will get 20% of all of your orders at ucan.co with code RAMBLING and get a free sample pack of six Edge energy gels, you only have to pay the shipping, at www.ucan.co/rambling. _ _ _ Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Jess Mena, DPT is here for our monthly collaboration and this time we are talking about she went from an ultramarathon newbie to dropping two hours off her 50k time. Jess breaks down her race and improvement with her unique blend of insight, wit, and high-energy. Here is a poem Jess wrote after her experience: That sound of dirt under my feet The smell of crisp mountain air Mountain rugged dirt roads That stimulates the senses aware. My soul overwhelmingly full My legs on agonizing fire The spirit in complete peace Nature, it endlessly inspires. Leave the straight hard lines Leave the concrete busy place Barrel up and down mountains Follow the winding road at whatever pace. Follow it to the sea. Follow it to a lake Whatever you do Enjoy the ride without mistake. Thank the earth Thank the sky. That you have had the opportunity To run on trails up this high. Follow Jess at www.instagram.com/tempo_with_jess. Sponsors: Thank you to Lagoon for sponsoring this episode and for their truly amazing pillows! Take their two minute quiz and learn which pillow is perfect for you and the way you sleep at https://lagoonsleep.com/rambling and save 15% by using code RAMBLING at checkout. Previnex is a supplement brand that I trust, use, and have greatly benefited from. They source the highest quality ingredients in the most clinically effective and beneficial forms. For years I have used the Nourify PLUS protein powder and Joint Health PLUS. Visit www.previnex.com and use coupon code runner15 to save 15% on your first order. --- Learn more about your ad choices. Visit megaphone.fm/adchoices

Today we have a special episode of Coach's Corner. Almost all of us had made running goals in our lives. Many of those are almost certainly time-based goals. These types of goals can have huge positives and just as many negatives. In this episode, James McKirdy and I dive into all of them. James McKirdy is the founder and head coach of McKirdy Trained. You can learn more about his amazing coaching company and dozens of elite coaches at www.mckirdytrained.com. Sponsor: This episode is sponsored by UCAN nutrition which is powered to deliver steady, long lasting energy without the spike and crash. Add in UCAN Hydrate to get those electrolytes that you need to stay hydrated. Finally, you've got to try the award winning Edge energy gels - they are my go-to on the run. You will get 20% of all of your orders at ucan.co with code RAMBLING and get a free sample pack of six Edge energy gels, you only have to pay the shipping, at www.ucan.co/rambling. _ _ _ Learn more about your ad choices. Visit megaphone.fm/adchoices

Carolyn Su is back for our monthly For the Love of The Run feature and we are leaning into the new year. In this episode, we talk briefly about how our process of setting goals/resolutions has changed over time before getting into all of our goals for athletic and personal lives. We both bring some serious honesty and frankness in this episode as we talked for well over an hour and didn't even get to our professional goals! For the Love of the Run is presented by Tracksmith. Both Carolyn and I been wearing and loving Tracksmith for years and we couldn't think of a better brand to partner with on this endeavor. They have even have a new running shoe coming out soon called the Eliot Runner that we are very excited about! You can visit our link at www.Tracksmith.com/loveoftherun to see their new arrivals and use code LOVEOFTHERUN to receive free shipping. Also, 5% of proceeds from the use of the code will go to our charity partner the Asian Mental Health Collective - www.asianmhc.org. Sponsors: Thank you to Lagoon for sponsoring this episode and for their truly amazing pillows! Take their two minute quiz and learn which pillow is perfect for you and the way you sleep at https://lagoonsleep.com/rambling and save 15% by using code RAMBLING at checkout. Previnex is a supplement brand that I trust, use, and have greatly benefited from. They source the highest quality ingredients in the most clinically effective and beneficial forms. For years I have used the Nourify PLUS protein powder and Joint Health PLUS. Visit www.previnex.com and use coupon code runner15 to save 15% on your first order. --- Learn more about your ad choices. Visit megaphone.fm/adchoices

Jason Fitzgerald, the host of the top rated Strength Running Podcast, is back on the show! Jason has been on the show several times to talk about the importance of strength training, improving as an athlete, and the various ways becoming stronger can help runners achieve their goals. In today's episode, Jason and I discuss some different and exciting topics. First we dive into the occasional imposter syndrome that can overcome runners as they try to take up strength training for the first time and do so at a gym. Then we talk about how lifting heavy as a sport in its own right, even if someone has been doing it for years, doesn't have to be at odds with being a better runner. We've seen an influx of people get into running inspired by Nick Bare, Cameron Haynes, OCR athletes, and the like and it's an exciting expansion to our sport. We also talk about how runners should approach lifting heavy when they've never done it before. You can learn more about Jason at https://strengthrunning.com. Sponsors: This episode is sponsored by UCAN nutrition which is powered to deliver steady, long lasting energy without the spike and crash. Add in UCAN Hydrate to get those electrolytes that you need to stay hydrated. Finally, you've got to try the award winning Edge energy gels - they are my go-to on the run. You will get 20% of all of your orders at ucan.co with code RAMBLING and get a free sample pack of six Edge energy gels, you only have to pay the shipping, at www.ucan.co/rambling. _ _ _ Learn more about your ad choices. Visit megaphone.fm/adchoices

Holy cow - 500 episodes!!!! For the last five and a half years I've been bringing you the Rambling Runner podcast and it's been one of the greatest joys of my life. In this episode I'm joined by my friend and fellow media member Dylan Bowman. We take a deep dive into everything that goes into the work, the joys, the challenges, and plenty of things that happen behind the scenes in our fun and interesting industry. Dylan is the founder of Freetrail - the best place for trail running media. You can visit their new and exciting website at www.freetrail.com. Sponsor: Thank you to Lagoon for sponsoring this episode and for their truly amazing pillows! Take their two minute quiz and learn which pillow is perfect for you and the way you sleep at https://lagoonsleep.com/rambling and save 15% by using code RAMBLING at checkout. Learn more about your ad choices. Visit megaphone.fm/adchoices

Hi folks! We are a week into 2023 and I hope everyone is nailing all of their process goals and staying aligned with what you hope to pursue in new year! With that in mind, we have the fantastic guest on today's show - Alli Felsenthal. In 2022 Alli had one of the best years I've ever seen from an amateur runner. She set a PR in every distance distance she raced, including smashing her 3:00 marathon goal at Chicago. Alli swam competitively as a teenager before stepping away from organized sports. A few years ago she starting running/racing on a whim and hasn't looked back. Her story has inspired me for a long time and I was eager to have her on the show. You can learn more about Alli at https://runafastermarathon.com and www.instagram.com/runwithalli. Sponsors: Previnex is a supplement brand that I trust, use, and have greatly benefited from. They source the highest quality ingredients in the most clinically effective and beneficial forms. For years I have used the Nourify PLUS protein powder and Joint Health PLUS. Visit www.previnex.com and use coupon code runner15 to save 15% on your first order. This episode is sponsored by UCAN nutrition which is powered to deliver steady, long lasting energy without the spike and crash. Add in UCAN Hydrate to get those electrolytes that you need to stay hydrated. Finally, you've got to try the award winning Edge energy gels - they are my go-to on the run. You will get 20% of all of your orders at ucan.co with code RAMBLING and get a free sample pack of six Edge energy gels, you only have to pay the shipping, at www.ucan.co/rambling. _ _ _ Learn more about your ad choices. Visit megaphone.fm/adchoices

The new year is here and all of us are focused on the things we want to accomplish in 2023, and beyond, and the ways in which we hope to get there. With that in mind, we have the perfect guest to help us illuminate the way - Sara Manderscheid. In 2022 Sara set a PR in every distance (see the list below) and did the same in 2021. In this episode she details just how she was able to reach those heights as a dedicated amateur runner just like you and me, lots of Boston Marathon talk, and how she overcame her struggles with the final 10k of the marathon. Here are the PR's she set in 2022: Marathon - 3:15:21 (2022) Half - 1:31:01 (2022) 10K - 41:38 (2022) 4.3 Mile Trail Race - 32:37 (2021) * First Place Female Overall 5K - 19:48 (2022) You can learn more about Sara at www.elevateyourrunning.com and www.instagram.com/sayrahrunshappy. Sponsor: Thank you to Lagoon for sponsoring this episode and for their simply amazing pillows. Take their two minute quiz and learn which pillow is perfect for you and the way you sleep at https://lagoonsleep.com/rambling and save 15% by using code RAMBLING at checkout. Learn more about your ad choices. Visit megaphone.fm/adchoices

Emily Heller, one of my favorite people, is back on the show! In this episode we talk all about the 2022 running shoe revolution. It was a year that was paradigm shifting in many ways. Emily's YouTube channel, Run Like Heller, has some of the best shoe reviews on the internet so she was the perfect person to help break it all down. Specifically we dove into the new super max category, the explosion of new and varied carbon plates, a new and exciting take on stability shoes, and the elimination of lightness as a proxy for speed. You can check out her awesome work at www.youtube.com/RunLikeHeller and follow her at www.instagram.com/runlikeheller. Learn more about your ad choices. Visit megaphone.fm/adchoices

2022 has been a banner year for my running and I couldn't be more excited about it! I'm about to eclipse 2,200 miles with 100,000 feet of elevation gain - nearly double what I've done in any previous year. All at the age of 41... and I'm just getting started. In this episode, I take a deep dive into the five lessons (plus one extra) that I'll take from this year to help me in 2023, and beyond. No matter your skill or fitness level, I think you'll be able to take plenty from this episode as you prepare to have your best year possible. Learn more about your ad choices. Visit megaphone.fm/adchoices

Carolyn Su is back for our monthly For the Love of The Run feature and we are joined by my good friend, and consistent guest, Maurice "Marathon Panda" Lowman. In this episode the three of us each share five unpopular opinions that we feel strongly about. We have plenty of running related topics, some food topics, clothes, and much more. Most of all, TONS of laughs as all of us had an absolute blast recording this episode! For the Love of the Run is presented by Tracksmith. Both Carolyn and I been wearing and loving Tracksmith for years and we couldn't think of a better brand to partner with on this endeavor. They have even have a new running shoe coming out soon called the Eliot Runner that we are very excited about! You can visit our link at www.Tracksmith.com/loveoftherun to see their new arrivals and use code LOVEOFTHERUN to receive free shipping. Also, 5% of proceeds from the use of the code will go to our charity partner the Asian Mental Health Collective - www.asianmhc.org. Learn more about your ad choices. Visit megaphone.fm/adchoices

Today I am psyched to have my good friend, and occasional running partner, Ted Jordan on the show. Ted's journey as an amateur runner began the same way as most folks - he started running a couple times a week to stay fit while in his 20's. Things progressed quickly for Ted in his late 30's when he decided that he wanted to complete a marathon before his 40th birthday. From there, Ted improved every year and isn't slowing down anytime soon. In fact, he set a five minute marathon PR at the Philadelphia Marathon a few weeks ago with a time of 3:36! In this episode Ted and I talk about improving as we age, how he was able to increase his aerobic base in order to feel strong at the end of marathons, and the methods he uses to determine his marathon pace and pacing strategies. You can follow Ted at www.instagram.com/tjordan1329. Learn more about your ad choices. Visit megaphone.fm/adchoices

This past weekend we took the Rambling Runner Podcast on the road to the California International Marathon! This fantastic race brings in runners from all over the country who are itching to reach a big goal. The energy surrounding the event is palpable and it's always one of the highlights of my year. In this episode we have four back-to-back live shows featuring: Alison Mariella Desir: Discussing her book "Running While Black" Mike "Kofuzi" Ko: Talking about running three marathons and eight week and Shoe Talk (of course) Jess Mena, DPT: All about marathon recovery from a running physical therapist Ashley Paulson: Chasing fun and interesting goals and staying healthy for the long term in order to achieve them If you want to hear the live shows with Peter Bromka and Stefanie Flippin you can get them by subscribing to Relay at www.patreon.com/relay. Peter speaks eloquently about marathon and it's place in his life and Stefanie discusses coaching athletes to take a shot a big goal. Learn more about your ad choices. Visit megaphone.fm/adchoices

Hi everyone, if you are running the California International Marathon we have the perfect episode for you! Matt Chittim, Mike "Kofuzi" Ko, and Peter Bromka breakdown literally EVERYTHING you need to know about the race. They cover travel, Sacramento food spots, pre-race logistics, the buses, porta-potties, staying warm before the race, and of course, race course strategy and course management. No joke, they cover everything! This episode was originally published on Relay. _ _ _ Relay is a collaborative of elite runners and running content creators publishing high-end writing, audio/podcasts, and video. These pieces provide insight, knowledge, and entertainment to dedicated runners. Relay has some of the most collaborative and creative work in the running industry that is sure to impact runners of all abilities. ​​Relay will be publishing 20+ pieces of content per month including 3-4 live video sessions. These will include the Relay Book Club, Coach's Corner, and interviews with professional runners. The live sessions will also have substantial interaction. Subscribers can participate in the conversations, ask insightful questions, and connect with the Relay community. In addition to great content, Relay also provides full financial transparency. For $9 a month subscribers get the most creative and collaborative running content on the internet. Visit Relay today: www.patreon.com/relay Learn more about your ad choices. Visit megaphone.fm/adchoices

Dino Nosella is on the podcast and he has a great story to tell! Dino's story is about motivation, inspiration, and improvement. Dino's family and friends were hit hard during the pandemic. On top of that, his small business was shuttered for 10 months during Toronto's shutdowns. Through it all, he found solace in running and his children. He kept pushing and enjoying parts of life were available to him when all else was up in the air. This year Dino rebounded from a spring marathon DNF to execute the best marathon of his life. Hear all about Dino's amazing story and how his local running community has propelled him to new heights. Our California International Marathon live shows at the expo have been finalized! If you will be in Sacramento this weekend we'd love to see you. Friday Tim Tollefson - 4:00 Elaina Tabb - 4:30 Julia Griffey - 5:00 Jon Levitt - 5:30 Saturday Alison Mariella Desir - 3:00 Mike "Kofuzi" Ko - 3:20 Jess Mena - 3:40 Ashley Paulson - 4:00 Peter Bromka - 4:30 Learn more about your ad choices. Visit megaphone.fm/adchoices

Carolyn Su is back for our monthly For the Love of The Run feature! First, Matt and Carolyn dive into their current running adventures. Carolyn is bouncing back nicely from two injuries that seriously threatened her short term running future. Matt details his first every trail race and the amazing folks who move over trails like nothing he's ever seen. Then the conversation shifts to managing race results at marathons when the conditions greatly alter everyone's ability to perform. We saw this recently at the the NYC Marathon and Indy where folks had to manage the conditions and their own expectations. For the Love of the Run is presented by Tracksmith. Both Carolyn and I been wearing and loving Tracksmith for years and we couldn't think of a better brand to partner with on this endeavor. Now is the time to buy some Tracksmith favorites as they are having a huge sale (which almost neve happens)! You can visit our link at www.Tracksmith.com/loveoftherun and save 20% by using code GRAVY20 at checkout between 11/24 and 11/28. Take advantage of this rare opportunity before it's too late. Learn more about your ad choices. Visit megaphone.fm/adchoices

With December a week away many runners are starting to consider how they are going to approach the winter months in regards to their running and fitness. In this episode, I take a deep dive into why building your aerobic base is the best way forward and the top ways novices and experience runners can do just that (and it isn't only about running more miles). If you are looking for a coach to help you along your running journey, I'd be honored to work with you! You can learn more and sign up at www.mckirdytrained.com. Learn more about your ad choices. Visit megaphone.fm/adchoices