The Rambling Runner Podcast

Melissa Guillen is quiet determination personified and a true marvel. In September 2020 Melissa stopped fighting gravity and decided to have hip surgery. It required a lengthy and difficult recovery that tested Melissa physically, mentally, and emotionally. She had plenty of low moments along the way but eventually found herself ready to resume running. Before she did so she took the bold step to start signing up for races. And not any old race, some of the most well-known ultramarathons in the country: Lake Sonoma 50, Barkley Fall Classic, and the Javelina Jundred 100. True to form, Melissa not only made it to starting line but excelled. She topped it off with a excellent performance in a stacked field at Javelina. You can checkout Melissa's first appearance on the show in 309 (It's under her maiden name, Melissa Danehey). Sponsors: Gift giving season is here and breo massagers have great gift ideas for family and friends. Especially the breo foot massager! Winter is coming, and we are the foot massager's an unreplaceable choice to warm feet in the comfort of home. breo also offers multiple wellness bundles available that are up to 30% off (no code required)! Go to https://us.breo.com/discount/RAMBLINGRUNNER to save 20% on your order today! Follow Matt: Instagram - @rambling_runner Twitter - @rambling_runner YouTube - https://www.youtube.com/channel/UCQ83E0U8M4V7klqZB8BF3wA Rambling Runner Podcast Community Corner private Facebook group - www.facebook.com/groups/125544686229661 Learn more about your ad choices. Visit megaphone.fm/adchoices

Part III of Marathon Milestones with Alexis McCoy is here, and wow, what a performance! Alexis just conquered the New York City Marathon a mere 28 days after setting a PR at Boston. Not only did she run well and rebound from a huge performance - this badass just set another PR! In this episode we take a deep dive into the weeks between these to historic races and what propelled her to a race of a liftime. Now she's on to the California International Marathon! Background: Alexis is a dedicated amateur runner who is taking a big leap this fall. She is running the Boston, New York, and California International Marathons. Not only that, we will be following her every step of the way. Tune-in to Alexis's last appearance on the show by downloading episode #378. Sponsors: Gift giving season is here and breo massagers have great gift ideas for family and friends. Especially the breo foot massager! Winter is coming, and we are the foot massager's an unreplaceable choice to warm feet in the comfort of home. breo also offers multiple wellness bundles available that are up to 30% off (no code required)! Go to https://us.breo.com/discount/RAMBLINGRUNNER to save 20% on your order today! Follow Matt: Instagram - @rambling_runner Twitter - @rambling_runner YouTube - https://www.youtube.com/channel/UCQ83E0U8M4V7klqZB8BF3wA Rambling Runner Podcast Community Corner private Facebook group - www.facebook.com/groups/125544686229661 Learn more about your ad choices. Visit megaphone.fm/adchoices

This summer Pan Sohmnot completed the Grand Slam of Ultrarunning. An 11 week journey that was over a decade in the making. The Grand Slam consists of four iconic 100 mile ultramarathons: Western States, Burning River, Leadville, and Wasatch Front. Pan became the 385th finisher since the Slam’s inception in 1986 and one of ten to finish this year. To quote Pan: "(t)his summer went by in a flash! I’ve encountered so many wonderful souls throughout this journey and am grateful for the many new friendships developed, as well as for old friends for coming out to help me realize this dream. This was my pie in the sky goal and I’m still finding it difficult to accept that I achieved it." You can follow all of journey at www.instagram.com/s0melikeith0t. Sponsors: Gift giving season is here and breo massagers have great gift ideas for family and friends. Especially the breo foot massager! Winter is coming, and we are the foot massager's an unreplaceable choice to warm feet in the comfort of home. breo also offers multiple wellness bundles available that are up to 30% off (no code required)! Go to https://us.breo.com/discount/RAMBLINGRUNNER to save 20% on your order today! Follow Matt: Instagram - @rambling_runner Twitter - @rambling_runner YouTube - https://www.youtube.com/channel/UCQ83E0U8M4V7klqZB8BF3wA Rambling Runner Podcast Community Corner private Facebook group - www.facebook.com/groups/125544686229661 Learn more about your ad choices. Visit megaphone.fm/adchoices

Andrea McKinney waited years for her opportunity to run the Berlin Marathon. Finally, in 2021, her chance arrived and she was ready! They she flew half way across the world for a dream-like experience that she had been thinking about for years. Then, just like that, she wasn't able to run a step. In this episode you'll hear all about and it happened next that resulted in a marathon PR! --- *Yes, you read that correctly - the "Fail" in quotes.* For so many of us there have been times in our lives when we thought we had failed, or worse, that we were failures. Those moments can leave of questioning everything that came before and whether or not we should continue down our chosen path. Then, if we persist we may realize that with time those setbacks can be a gift. Rather than holding us down those "failures" prove to be a catalyst for growth. Not merely to a level which we have already reached, but one that exceeds everything that came before. If you have a story that would be a good fit for one of these episodes please email [email protected]. Sponsors: "Fail" Forward Friday is presented by Inside Tracker. Understanding and learning about your body's biomarkers is a one of the keys to staying healthy and fit for the long term and that is exactly what Inside Tracker does. From vitamin D, iron, ferritin, glucose, hematocrit, hemoglobin, testosterone, cortisol, creatine kinase, and many others, you will know where your body stands and how it can improves. Save 25% on all orders by going to www.insidetracker.com/ramblingrunner. Gift giving season is here and breo massagers have great gift ideas for family and friends. Especially the breo foot massager! Winter is coming, and we are the foot massager's an unreplaceable choice to warm feet in the comfort of home. breo also offers multiple wellness bundles available that are up to 30% off (no code required)! Go to https://us.breo.com/discount/RAMBLINGRUNNER today! Follow Matt: Instagram - @rambling_runner Twitter - @rambling_runner YouTube - https://www.youtube.com/channel/UCQ83E0U8M4V7klqZB8BF3wA Rambling Runner Podcast Community Corner private Facebook group - www.facebook.com/groups/125544686229661 Learn more about your ad choices. Visit megaphone.fm/adchoices

Cait Keen did it! Cait came back to the Flying Pig Marathon after a tumultuous two years that left her questioning many things about her life and running. She ended the day with a stirring win that pulsated with emotion. Here's what Cait several days before the race that sets the stage for what was to come later: "I’ve been waiting 2.5 years for a chance to run Cincy again and 610 days to run a marathon since the Olympic Trials. It’s felt like a lifetime. I often get told that I’m too hard on myself. I put too much pressure on myself & I have very high expectations. I couldn’t have seen coming what happened 9 weeks before my last Flying Pig. Getting attacked by a dog on a long run is not ideal. I couldn’t have foreseen a global pandemic, struggling with working from home & being isolated is also not ideal while it’s being raved about by others. But in these 2.5 years while it seems like so much has changed, I can tell you that what hasn’t is my love for this city, this marathon... I’ve clawed my way back into shape. I’ve worked with others to get my mind back to believing in my purpose again. I put this pressure on myself because without pressure there wouldn’t be diamonds. Without pressure I wouldn’t be me. So have a beer and a Sky Line Chili 3 way waiting for me at the after party. I’m ready to shine!" Follow Cait on Instagram at www.instagram.com/caitsouthkeen. Photo credit for the episode graphic goes to Twin Spire Photography. Follow Matt: Instagram - @rambling_runner Twitter - @rambling_runner YouTube - www.youtube.com/channel/UCQ83E0U8M4V7klqZB8BF3wA Rambling Runner Podcast Community Corner private Facebook group - www.facebook.com/groups/125544686229661 Learn more about your ad choices. Visit megaphone.fm/adchoices

Our first Shoe-isode Extravaganza is here and it's a doozy! In this episode we have some of best running shoe reviewers in the country on the show to discuss a topic that affects lots of runners but is rarely discussed. We select the best non-plated marathon shoes for folks who are looking for cushioning, pop, fun, and protection over hours of marathon paced effort. We hear all about the marathon super shoes that are all the rage. They are great, no question, but they don't feel great on foot for everyone. The shoes we discuss in this episode, however, can offer much better experience for runners who don't enjoy the super shoe experience. Here are the remarkable folks who share there expertise and fun-loving spirit: Thomas Neuberger - www.believeintherun.com Tommie Runz - www.instagram.com/tommie_runz Mike "Kofuzi" Ko - www.youtube.com/kofuzi Emily Heller - www.youtube.com/RunLikeHeller Ben Johnson - https://www.instagram.com/benjohnson763 Follow Matt: Instagram - @rambling_runner Twitter - @rambling_runner YouTube - www.youtube.com/channel/UCQ83E0U8M4V7klqZB8BF3wA Rambling Runner Podcast Community Corner private Facebook group - www.facebook.com/groups/125544686229661 Learn more about your ad choices. Visit megaphone.fm/adchoices

Tia Stone is the quintessential Rambling Runner guest. A dedicated amateur runner who has achieved truly amazing results while living a full and jam-packed life. Tia recently rocked the Chicago Marathon on a brutal day. She finished at the 7th masters female on a day that saw many runners melt in the final miles. Not only did Tia not melt, she sped up during the final 10k! She had this remarkable day after COVID put her low for nearly two months earlier in the year. She wasn't sure what the future held for her. It was the first spring that didn't include a marathon in over a decade. Tia rebounded slowly in the spring - then kept building little by little. Then, when autumn finally arrived she had one of the best races of her life. Follow Tia at www.instagram.com/arkansasrunnermom. You can also follow her friend Tessa who she ran with at Chicago at www.instagram.com/runrunrae. Sponsors: This episode is brought to you by Four Sigmatic, a wellness company that mixes mushrooms and adaptogens with coffee, cacao, latte, protein powder. They have a special offer for the Rambling Runner audience. Receive 10% off your Four Sigmatic order. Just go to www.foursigmatic.com/RAMBLINGRUNNER or enter code RAMBLINGRUNNER at checkout. Follow Matt: Instagram - @rambling_runner Twitter - @rambling_runner YouTube - www.youtube.com/channel/UCQ83E0U8M4V7klqZB8BF3wA Rambling Runner Podcast Community Corner private Facebook group - www.facebook.com/groups/125544686229661 Learn more about your ad choices. Visit megaphone.fm/adchoices

The first segment of "Fail" Forward Friday is with dual-Olympian alpine skier and marathoner Chirine Njeim. Chirine started skiing at age 3. At 12, she went to France to train for two of years with a personal coach. She then moved to Salt Lake City in ninth grade, when she was 13, to attend the Rowmark Ski Academy, former home of U.S. Olympian Picabo Street. She went on to study at, and compete for, the University of Utah. Later, while in Chicago, Chirine took up running, completing the 2012 Chicago Marathon in 3 hours 7 minutes and the 2013 edition of the race in 3:05.4. At the 2015 Chicago Marathon she posted a time of 2:46.41, placing her 29th among the women in the field. At the 2016 Houston Marathon, she completed the course in 2:44.14, securing herself a place on the Lebanese team at the 2016 Summer Olympics. She finished the 2016 Olympic Marathon in 109th place with a time of 2:51.08. She set a new PR of 2:36:40 this past spring In the second segment we hear from Brad Lindeberg - an excellent amateur runner and Chief Strava Kudos Bot. Brad details his trials with a professional endeavor that can bring hope to anyone hoping to reach a goal that is close but remains just out of reach. --- *Yes, you read that correctly - the "Fail" in quotes.* For so many of us there have been times in our lives when we thought we had failed, or worse, that we were failures. Those moments can leave of questioning everything that came before and whether or not we should continue down our chosen path. Then, if we persist we may realize that with time those setbacks can be a gift. Rather than holding us down those "failures" prove to be a catalyst for growth. Not merely to a level which we have already reached, but one that exceeds everything that came before. If you have a story that would be a good fit for one of these episodes please email [email protected]. Sponsors: "Fail" Forward Friday is presented by Inside Tracker. Understanding and learning about your body's biomarkers is a one of the keys to staying healthy and fit for the long term and that is exactly what Inside Tracker does. From vitamin D, iron, ferritin, glucose, hematocrit, hemoglobin, testosterone, cortisol, creatine kinase, and many others, you will know where your body stands and how it can improves. Save 25% on all orders by going to www.insidetracker.com/ramblingrunner. Follow Matt: Instagram - @rambling_runner Twitter - @rambling_runner YouTube - https://www.youtube.com/channel/UCQ83E0U8M4V7klqZB8BF3wA Rambling Runner Podcast Community Corner private Facebook group - www.facebook.com/groups/125544686229661 Learn more about your ad choices. Visit megaphone.fm/adchoices

Emily Heller, one of my favorite people, is back on the show! Two weeks ago Emily ran the Chicago Marathon on a brutal day for so many. It was the culmination of months of training - training that has been documented weekly on her fantastic YouTube channel. In this episode we talk all about her training, the race, expectations, and of course, SHOES. Emily's YouTube channel has some of the best shoe reviews on the internet so we had to take a deep dive. Specifically into how sometimes carbon plated shoes might not be a great fit for all marathoners, no matter their pace. You can check out her awesome work at www.youtube.com/RunLikeHeller and follow her at www.instagram.com/runlikeheller. Follow Matt: Instagram - @rambling_runner Twitter - @rambling_runner YouTube - https://www.youtube.com/channel/UCQ83E0U8M4V7klqZB8BF3wA Rambling Runner Podcast Community Corner private Facebook group - www.facebook.com/groups/125544686229661 Learn more about your ad choices. Visit megaphone.fm/adchoices

For today's show notes I'm going to quote Andrea Pomaranki's Instagram post about her amazing finish at least week's Boston Marathon: "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." www.instagram.com/p/CU8mgNILNSo/ Follow Matt: Instagram - @rambling_runner Twitter - @rambling_runner YouTube - https://www.youtube.com/channel/UCQ83E0U8M4V7klqZB8BF3wA Rambling Runner Podcast Community Corner private Facebook group - www.facebook.com/groups/125544686229661 Learn more about your ad choices. Visit megaphone.fm/adchoices

Part II of Marathon Milestones with Alexis McCoy is here and it's a doozy! Alexis just rocked the Boston Marathon for a PR of 3:13 and did it in unique fashion. This was no walk in park. Her race featured some huge highs and frustrating lows. She was well prepared to run well and showcased admirable toughness along the way. Now she's on to New York! Background: Alexis is a dedicated amateur runner who is taking a big leap this fall. She is running the Boston, New York, and California International Marathons. Not only that, we will be following her every step of the way. Tune-in to Alexis's last appearance on the show by downloading episode #368. Follow Matt: Instagram - @rambling_runner Twitter - @rambling_runner YouTube - https://www.youtube.com/channel/UCQ83E0U8M4V7klqZB8BF3wA Rambling Runner Podcast Community Corner private Facebook group - www.facebook.com/groups/125544686229661 Learn more about your ad choices. Visit megaphone.fm/adchoices

"Fail" Forward Friday is back and we are brining you stories from two amazing people - Jared Ward and Maddie Alm. First up is Jared Ward. Jared is an Olympian, USATF running circuit champion, NCAA All-American, and one of the best and most consistent American runners of this generation. But don't let all of that fool you. Jared's story of "failure" will resonated with runners of any ability. In the second part of the show we hear from Maddie Alm. Maddie is a pro runner who trains with Team Boss and she is having a wonderful 2021. She made the final of the women's 5k at the Olympic Trials, ran a 15:19 in the 5k at the Track Meet in May, and finished 14th in a stacked field at the Cherry Blossom 10 Miler in September. Like Jared, Maddie recalls moments in her college experience that set her on the path to get to where she is today. *Yes, you read that correctly - the "Fail" in quotes.* For so many of us there have been times in our lives when we thought we had failed, or worse, that we were failures. Those moments can leave of questioning everything that came before and whether or not we should continue down our chosen path. Then, if we persist we may realize that with time those setbacks can be a gift. Rather than holding us down those "failures" prove to be a catalyst for growth. Not merely to a level which we have already reached, but one that exceeds everything that came before. If you have a story that would be a good fit for one of these episodes please email [email protected]. Sponsors: "Fail" Forward Friday is presented by Inside Tracker. Understanding and learning about your body's biomarkers is a one of the keys to staying healthy and fit for the long term and that is exactly what Inside Tracker does. From vitamin D, iron, ferritin, glucose, hematocrit, hemoglobin, testosterone, cortisol, creatine kinase, and many others, you will know where your body stands and how it can improves. Save 25% on all orders by going to www.insidetracker.com/ramblingrunner. Follow Matt: Instagram - @rambling_runner Twitter - @rambling_runner YouTube - https://www.youtube.com/channel/UCQ83E0U8M4V7klqZB8BF3wA Rambling Runner Podcast Community Corner private Facebook group - www.facebook.com/groups/125544686229661 Learn more about your ad choices. Visit megaphone.fm/adchoices

Right now I'm fitter than I've been in a decade - and it is completely surprising. The last time I felt like this I was preparing for the Cape Code Marathon when I was 29 years old. That was over 10 years ago. All of this after not running in the spring due to knee bursitis and in August with an ankle spring. So, how did this happen? In this episode, I share the seven things that I've incorporated into my life that have gotten me to this point. All of them can be adopted by any runner - including you! Follow Matt: Instagram - @rambling_runner Twitter - @rambling_runner YouTube - www.youtube.com/channel/UCQ83E0U8M4V7klqZB8BF3wA Rambling Runner Podcast Community Corner private Facebook group - www.facebook.com/groups/125544686229661 Learn more about your ad choices. Visit megaphone.fm/adchoices

We are in the midst of the wildest marathon season in a generation. Maybe ever. It seems like every runner is running one, or maybe even two or three! However, the truth is that the majority of runners will not be doing a fall marathon. Rather, they are easing back into racing and potentially opting to focus on a marathon in the spring of 2022. In this Coach’s Corner episode, fellow McKirdy Trained coach, and professional runner, John Raneri and I take a deep dive into what those runners can do to set themselves up for success, happiness, and optimum health during the remainder of 2021. Sponsors: This episode is brought to you by Four Sigmatic, a wellness company that mixes mushrooms and adaptogens with coffee, cacao, latte, protein powder. They have a special offer for the Rambling Runner audience. Receive 10% off your Four Sigmatic order. Just go to www.foursigmatic.com/RAMBLINGRUNNER or enter code RAMBLINGRUNNER at checkout. Follow Matt: Instagram - @rambling_runner Twitter - @rambling_runner YouTube - www.youtube.com/channel/UCQ83E0U8M4V7klqZB8BF3wA Rambling Runner Podcast Community Corner private Facebook group - www.facebook.com/groups/125544686229661 Learn more about your ad choices. Visit megaphone.fm/adchoices

If you're anything like me you've had a chance to view some of the amazing YouTube footage that Sweat Elite has published over the past six months. They've chronicled the training of some of the best runners in the world in a captivating fashion. Runners like Eliud Kipchoge, Paul Chelimo, Nell Rojas, Molly Seidel, Jim Walmsley, Jake Riley, Joe Klecker, Frank Lara, Craig Engels, Parker Stinson, and many more. In this episode we speak to the man behind the camera - Matt Fox. Matt is a former 1:48 800m runner from Australia. Over the past five years he has taken on an entrepreneurial role in the running space that is paying dividends. Not only that, he is now a sub-elite marathoner! Matt will competing at the Chicago Marathon next weekend. With a PR of 2:24, he is looking to break the 2:20 mark. In this episode we talk about what he has learned from the worlds best, transitioning to the marathon, and embarking on a worthwhile entrepreneurial venture. Learn more about all things Sweat Elite at www.sweatelite.co and watch their videos at www.youtube.com/channel/UCVp8WxPmfh4dD9iLRjCFgLQ. Sponsor: The VCU Health Richmond Marathon returns to downtown Richmond, Virginia, on Saturday, November 13th. Whether you take part in the marathon, CarMax Richmond Half Marathon, or Allianz Partners 8k, Richmond provides phenomenal course support, great fall scenery, and awesome finisher swag. The marathon is a top 25 Boston Qualifier, and the course is mostly flat with some rolling hills, which is great for first-timers. And, best of all, there’s a downhill finish right on the riverfront. The VCU Health Richmond Marathon organizers know the running community is resilient and that your desire to cross a finish line remains strong. Be a part of America's Friendliest Marathon and visit www.RichmondMarathon.org to register now. Use code RAMBLINGRUNNER to save $10 on your entry. Follow Matt: Instagram - @rambling_runner Twitter - @rambling_runner YouTube - www.youtube.com/channel/UCQ83E0U8M4V7klqZB8BF3wA Rambling Runner Podcast Community Corner private Facebook group - www.facebook.com/groups/125544686229661 Learn more about your ad choices. Visit megaphone.fm/adchoices

We are back with our new bi-weekly segment on the podcast - "Fail" Forward Friday. In this episode we hear from Rebecca Mehra and Mario Mendoza, two of the country's best runners. Rebecca is one of the best middle distance runners in America with a focus on the 800m and 1500m. Mario is a four time USATF Ultrarunner of the Year and two time world record holder. Yes, you read that correctly - the "Fail" in quotes. For so many of us there have been times in our lives when we thought we had failed, or worse, that we were failures. Those moments can leave of questioning everything that came before and whether or not we should continue down our chosen path. Then, if we persist we may realize that with time those setbacks can be a gift. Rather than holding us down those "failures" prove to be a catalyst for growth. Not merely to a level which we have already reached, but one that exceeds everything that came before. If you have a story that would be a good fit for one of these episodes please email [email protected]. Follow Matt: Instagram - @rambling_runner Twitter - @rambling_runner YouTube - https://www.youtube.com/channel/UCQ83E0U8M4V7klqZB8BF3wA Rambling Runner Podcast Community Corner private Facebook group - www.facebook.com/groups/125544686229661 Learn more about your ad choices. Visit megaphone.fm/adchoices

Dylan Bowman is a professional runner competing in trail and ultra races around the world. Dylan has also established himself a key member in the sport's media landscape. He has co-hosted the live coverage of the iconic Ultra-Trail du Mont Blanc and the Western States Endurance Run and created the amazingly popular Pyllars Podcast. It wasn't until after graduating from college, where he played division one lacrosse that running really entered Dylan's life. After graduating college, Bowman ran a marathon in 2009 with only a couple of weeks' preparation. Then he decided to take on something more challenging: the 2010 edition of the famous Leadville 100. Bowman gave himself a year to prepare and with no running background he stunned the field, and himself, with a third place finish. "It's been a non-traditional journey to get to where I am now, but I think that's good, because I don't have years and years of accumulated wear and tear," Bowman says. "I'm still incredibly motivated and excited by running." Over the last decade, Dylan has established himself as a consistent contender on the international ultrarunning circuit, earning many wins and podium performances at the sport's most prestigious races. Dylan also founded the Pyllars app to provide athletes with the resources to improve both their physical and emotional fitness through a variety of tools, videos, and a wonderful community. Learn more at www.pyllars.com. Sponsor: The VCU Health Richmond Marathon returns to downtown Richmond, Virginia, on Saturday, November 13th. Whether you take part in the marathon, CarMax Richmond Half Marathon, or Allianz Partners 8k, Richmond provides phenomenal course support, great fall scenery, and awesome finisher swag. The marathon is a top 25 Boston Qualifier, and the course is mostly flat with some rolling hills, which is great for first-timers. And, best of all, there’s a downhill finish right on the riverfront. The VCU Health Richmond Marathon organizers know the running community is resilient and that your desire to cross a finish line remains strong. Be a part of America's Friendliest Marathon and visit www.RichmondMarathon.org to register now. Use code RAMBLINGRUNNER to save $10 on your entry. Follow Matt: Instagram - @rambling_runner Twitter - @rambling_runner YouTube - www.youtube.com/channel/UCQ83E0U8M4V7klqZB8BF3wA Rambling Runner Podcast Community Corner private Facebook group - www.facebook.com/groups/125544686229661 Learn more about your ad choices. Visit megaphone.fm/adchoices

Hello marathoners! Now is your time and it's very exciting. The marathon majors are around the corner and loads of other marathons are also upon us. So let's talk tapering. In this episode coach James McKirdy gives us all the information we need. We discuss: Purpose of a taper Tapers for experienced marathoners Tapers for first-timers who peaked at ~40mi/w Folks who had a hiccup in training during the normal peak weeks What NOT to do And much more... James McKirdy is the founder and Head Coach at McKirdy Trained, the largest online coaching service in the country. McKirdy Trained also has a elite team that competes against and with some of the best runners in the world. You can learn more at www.mckirdytrained.com. Follow Matt: Instagram - @rambling_runner Twitter - @rambling_runner YouTube - www.youtube.com/channel/UCQ83E0U8M4V7klqZB8BF3wA Rambling Runner Podcast Community Corner private Facebook group - www.facebook.com/groups/125544686229661 Learn more about your ad choices. Visit megaphone.fm/adchoices

Josh Alderfer is a Marine Corps Veteran with over 15 years of leadership experience, with a focus on positivity, and the founder of Mastermind Performance. Positive coaching is a scientifically based, intentional approach to coaching that empowers young athletes to prepare and perform at their best, both on and off the playing field. Positive coaching empowers young athletes to achieve success while emphasizing the development of both moral and performance character. As Josh says on his website, "[i]t’s often said that sports builds character in young athletes. However, sport itself is only one half of the equation. Sport provides an excellent environment for character development, but it requires an intentional, deliberate, principle based approach to coaching. Without this, sports has an equal ability to undermine and destroy the character of young athletes." When he’s not chasing his 7 year old son through the forest or dancing with his 3 year old twin daughters, you can find him mentoring athletes and coaches or squeezing in training for his next ultramarathon. Josh holds a Masters of Education in Counseling Psychology with an emphasis on positive coaching and athletic leadership from the University of Missouri, and a Bachelor’s degree in Psychology from the University of Colorado, Boulder. Learn more about MasterMind Performace: https://www.mastermindperformance.com. Sponsors: Breo is on a mission to make self care accessible for all. Their products are designed to meet the highest standards, ensuring quality relaxation for years to come. Breo's ergonomic design blends with outstanding massage technology to help people bring sustainable self-care to their daily routine. My two favorite products are their mini-massage gun and the foot massager. Seriously, you need to try this foot massager! Save 17% at https://us.breo.com with code RAMBLINGRUNNER. Follow Matt: Instagram - @rambling_runner Twitter - @rambling_runner Rambling Runner Podcast Community Corner private Facebook group - www.facebook.com/groups/125544686229661 Learn more about your ad choices. Visit megaphone.fm/adchoices

We have a new bi-weekly segment on the podcast - "Fail" Forward Friday. Yes, you read that correctly - the "Fail" in quotes. For so many of us there have been times in our lives when we thought we had failed, or worse, that we were failures. Those moments can leave of questioning everything that came before and whether or not we should continue down our chosen path. Then, if we persist we may realize that with time those setbacks can be a gift. Rather than holding us down those "failures" prove to be a catalyst for growth. Not merely to a level which we have already reached, but one that exceeds everything that came before. In our first episode of "Fail" Forward Friday we hear from two absolute badasses - Allie Wilson and Sabrina Little. Allie is one of the best middle distance runners in the country. Sabrina is one of the best trail and ultra runners in the country. But, for both of them, it wasn't always that way. If you have a story that would be a good fit for one of these episodes please email [email protected]. Follow Matt: Instagram - @rambling_runner Twitter - @rambling_runner YouTube - https://www.youtube.com/channel/UCQ83E0U8M4V7klqZB8BF3wA Rambling Runner Podcast Community Corner private Facebook group - www.facebook.com/groups/125544686229661 Learn more about your ad choices. Visit megaphone.fm/adchoices

Big news: We are launching our first mini-series! The Marathon Milestone mini-series featuring Alexis McCoy. Alexis McCoy is a dedicated amateur runner who is taking a big leap this fall. She is running the Boston, New York, and California International Marathons. Not only that, we will be following her every step of the way. In this episode, Alexis sets the stage for her audacious fall by talking about her rise in mileage, introducing doubles into her schedule, lifting heavy, and working with podcast favorite Sarah Bishop to make the most of this awesome adventure. Tune-in to Alexis's first appearance on the show by downloading episode #269. Sponsors: Breo is on a mission to make self care accessible for all. Their products are designed to meet the highest standards, ensuring quality relaxation for years to come. Breo's ergonomic design blends with outstanding massage technology to help people bring sustainable self-care to their daily routine. My two favorite products are their mini-massage gun and the foot massager. Seriously, you need to try this foot massager! Save 17% at https://us.breo.com with code RAMBLINGRUNNER. Follow Matt: Instagram - @rambling_runner Twitter - @rambling_runner Rambling Runner Podcast Community Corner private Facebook group - www.facebook.com/groups/125544686229661 Learn more about your ad choices. Visit megaphone.fm/adchoices

Marathon season is a about to begin. That means for runners all over the world it's also fueling season! In this episode Lisa Braden, RD is here to give us all the information we need fuel or long run training and marathons so we can perform at our best and enhance our fitness/potential. Lisa is a Registered Dietitian and runner dedicated to helping people improve their lives and athletic performance through the foods they eat. By early morning, she is training for races, and by day she is balancing several roles as a mother, functional health RD, and running specialist. Her passion grew from combining her two biggest passions - running and food - in order to help others reach their goals. From a modest start helping friends eat well to train well, the need has grown, and LB the RD was born. She earned an undergraduate degree in Mathematics from the University of Oklahoma and went on to earn a Master of Science in Nutrition. Lisa has been a Registered Dietitian for over 10 years. Lisa has been running for over 20 years and has no plans to stop any time soon. In the last four years, she has elevated her training and gone from casual runner to winning races and top age group placements. She is running stronger than she was as a teenager, and eating the right foods is a huge part of that. Learn more about everything Lisa is doing at www.lbtherd.com and follow along with her running journey on Instagram www.instagram.com/lb_the_rd as she chases new goals and discusses the importance of nutrition. Sponsor: The VCU Health Richmond Marathon returns to downtown Richmond, Virginia, on Saturday, November 13th. Whether you take part in the marathon, CarMax Richmond Half Marathon, or Allianz Partners 8k, Richmond provides phenomenal course support, great fall scenery, and awesome finisher swag. The marathon is a top 25 Boston Qualifier, and the course is mostly flat with some rolling hills, which is great for first-timers. And, best of all, there’s a downhill finish right on the riverfront. The VCU Health Richmond Marathon organizers know the running community is resilient and that your desire to cross a finish line remains strong. Be a part of America's Friendliest Marathon and visit www.RichmondMarathon.org to register now. And be sure to beat the July 1 price increase to save money while you’re at it. Come discover the River City and cross the finish line this November! Follow Matt: Instagram - @rambling_runner Twitter - @rambling_runner Rambling Runner Podcast Community Corner private Facebook group - www.facebook.com/groups/125544686229661 Learn more about your ad choices. Visit megaphone.fm/adchoices

Mike "Kofuzi" Ko entered 2021 with a simple and fantastic idea: go after all of the races and adventures on his bucket list. As 2020 taught all of us, deferring our intentions to an undetermined future can leave us wanting. Instead, Mike completed his first trail ultramarathon, steeplechase, Falmouth Road Race, and triathlon. He will also be running the Chicago and California International Marathons. In this episode we dive into all of these experiences and, of course, running shoes. The Kofuzi YouTube channel is one of the best in the running community featuring shoe review, daily livestreams, run motivation, and much more. Watch the Kofuzi YouTube channel here: www.youtube.com/kofuzi. Sponsor: The VCU Health Richmond Marathon returns to downtown Richmond, Virginia, on Saturday, November 13th. Whether you take part in the marathon, CarMax Richmond Half Marathon, or Allianz Partners 8k, Richmond provides phenomenal course support, great fall scenery, and awesome finisher swag. The marathon is a top 25 Boston Qualifier, and the course is mostly flat with some rolling hills, which is great for first-timers. And, best of all, there’s a downhill finish right on the riverfront. The VCU Health Richmond Marathon organizers know the running community is resilient and that your desire to cross a finish line remains strong. Be a part of America's Friendliest Marathon and visit www.RichmondMarathon.org to register now. And be sure to beat the July 1 price increase to save money while you’re at it. Come discover the River City and cross the finish line this November! Follow Matt: Instagram - @rambling_runner Twitter - @rambling_runner Rambling Runner Podcast Community Corner private Facebook group - www.facebook.com/groups/125544686229661 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: This episode is brought to you by Four Sigmatic, a wellness company that mixes mushrooms and adaptogens with coffee, cacao, latte, protein powder. They have a special offer for the Rambling Runner audience. Receive 10% off your Four Sigmatic order. Just go to www.foursigmatic.com/RAMBLINGRUNNER or enter code RAMBLINGRUNNER at checkout. Follow Matt: Instagram - @rambling_runner Twitter - @rambling_runner Learn more about your ad choices. Visit megaphone.fm/adchoices

In today's episode we are putting out a conversation that I had with Jason Fitzgerald for episode 204 of his very popular Strength Running Podcast. Jason's show is one of the most popular running podcasts in the world. He also consistently puts out great information on becoming a better runner on YouTube, his website, and his newsletter. Strength Running: https://strengthrunning.com. Strength Running podcast: https://strengthrunning.com/podcast. Here are the show-notes he wrote-up for that episode: Can we “life hack” our way in running? Shortcut the workouts, skip the warm-ups, and ignore the rest of the training? No! Like it or not, running well requires effort outside of the actual runs. The dynamic warm-ups and post-run workouts, referred to as the sandwich method, are key to your running longevity. So is strength training, recovery, and sleep. And those are just the physical aspects. Running is really a lot more than just the run. If you want to continue progressing in the sport, you can’t hack your way into it There are no shortcuts. Just smart training and the curiosity to keep going. On today’s podcast, we have a guest who lives and breathes running. Yet he, too, has made mistakes in his training. He’s here today to talk about the lessons he has learned and share stories of running that will ignite the passion in all of us. In this podcast, we talk about his recent injury, what lead to it, and the lessons that Matt learned through this experience. He offers words of wisdom that serve as a valuable reminder to all of us: We also talk about how we’re all special but not unique in our needs. Our bodies all require proper care to perform at their best. Though the implementation of training and recovery technique is specific to each runner. I enjoy hearing Matt reflecting on all this for himself while offering insights to our community. Our topics of conversation also cover: The start and evolution of a running career What leads to a running injury and how to recover from it Importance of the proper training process The difference between knowing the right things and doing them Sponsors: Breo is on a mission to make self care accessible for all. Their products are designed to meet the highest standards, ensuring quality relaxation for years to come. Breo's ergonomic design blends with outstanding massage technology to help people bring sustainable self-care to their daily routine. My two favorite products are their mini-massage gun and the foot massager. Seriously, you need to try this foot massager! Save 17% at https://us.breo.com with code RAMBLINGRUNNER. Follow Matt: Instagram - @rambling_runner Twitter - @rambling_runner Rambling Runner Podcast Community Corner private Facebook group - www.facebook.com/groups/125544686229661 Learn more about your ad choices. Visit megaphone.fm/adchoices

Brian Schroy is on the show and what a fascinating guy! When Brian was a snowboarder growing up and even went to a ski/snowboarding focused high school. He’s now a member of the Boulder Underground and has run a 2:30:14 marathon. He ran his first marathon in 3:18 just four years ago and improved remarkably fast from there. Since then he’s had a bevy of amazing experiences including pacing the mile that pitted Chris Chavez against Malcolm Gladwell. He is now working his way towards his goal of an OTQ for 2024. Follow Brian on Instagram at www.instagram.com/schroy. You can hear Brian's episode with Chris Chavez on the Citius Mag podcast here: https://citiusmag.com/podcast/citius-mag-podcast-brian-schroy. Follow Matt: Instagram - @rambling_runner Twitter - @rambling_runner Rambling Runner Podcast Community Corner private Facebook group - www.facebook.com/groups/125544686229661 Learn more about your ad choices. Visit megaphone.fm/adchoices

Today we welcome my friend and constant source of inspiration, both as an athlete and as a person, Carolyn Su to the show. First, Carolyn is a force of nature who has made an indelible impression on the running community through Diverse we Run and her ever-present championing of runners of color and folks from marginalized communities. She is also one of the nicest people I've ever met. In this episode we focus specifically on her journey from consistent and annoying foot injuries to the to Trans Rockies Run. If you have ever considered doing something amazing but felt discouraged then this episode is for you! Carolyn and I discuss recovering from injury and coming back stronger, taking on a challenge that was far beyond her previous endeavors, making space for people of all backgrounds and heritages, and pushing past limits. You can follow Carolyn at www.instagram.com/irunfortheglory and Diverse we Run at www.instagram.com/diversewerun. Sponsors: Breo is on a mission to make self care accessible for all. Their products are designed to meet the highest standards, ensuring quality relaxation for years to come. Breo's ergonomic design blends with outstanding massage technology to help people bring sustainable self-care to their daily routine. My two favorite products are their mini-massage gun and the foot massager. Seriously, you need to try this foot massager! Save 17% at https://us.breo.com with code RAMBLINGRUNNER. Follow Matt: Instagram - @rambling_runner Twitter - @rambling_runner Rambling Runner Podcast Community Corner private Facebook group - www.facebook.com/groups/125544686229661 Learn more about your ad choices. Visit megaphone.fm/adchoices

Shannon Booker, a living and breathing lighthouse, is on the show! Shannon came to running several years ago as a way of deal with depression and anxiety. He found success at a spontaneous 5k after having successful high school track career. After going all in on running he realized that he was merely running away from his problems which exasperated the situation. Shortly thereafter, Shannon moved to Atlanta and his approach to running and the running community completely changed. Instead of running for himself Shannon embraced the thriving Atlanta running community. Today, Shannon is a leader in his community and a true inspiration. He helped lead the ‘ATL Justice + Equality Run,’ an 8.46-mile route around north Atlanta. The 8.46-miles represented the 8 minutes and 46 seconds a now-former Minneapolis police officer held his knee on George Floyd’s neck, who later died. Shannon also helped start the Juneteenth run, the movement Social Fitness ATL, and works actively with Black Men Run. You can follow Shannon at www.instagram.com/book1914 and Social Fitness ATL at www.instagram.com/socialfitnessatl. Follow Matt: Instagram - @rambling_runner Twitter - @rambling_runner Rambling Runner Podcast Community Corner private Facebook group - www.facebook.com/groups/125544686229661 Learn more about your ad choices. Visit megaphone.fm/adchoices

Brodie Sharpe is on the show and he brings his years of running physio experience with him! The host of the Run Smarter podcast, Australian native, and an experienced physio with a running specialty, Brodie is well positioned to give us all advice on how we can be healthier and smarter runners. In this episode, Brodie and I discuss what new runners need to know, working through injuries without pausing our running for an extended period of time, the fine line between discomfort and injury, and proactive ways to stay healthy. As promised at the end of the episode, here is the sign-up link to get free access to both volume 1 and 2 of Brodie's e-book: https://mailchi.mp/runsmarter/e-book-sign-up-vol-1-2. Here is a link to Brodie's Run Smarter podcast: https://playpodca.st/runsmarter. You can follow Brodie on Instagram at www.instagram.com/runsmarterseries. Sponsors: Breo is on a mission to make self care accessible for all. Their products are designed to meet the highest standards, ensuring quality relaxation for years to come. Breo's ergonomic design blends with outstanding massage technology to help people bring sustainable self-care to their daily routine. My two favorite products are their mini-massage gun and the foot massager. Seriously, you need to try this foot massager! Save 17% at https://us.breo.com with code RAMBLINGRUNNER. Follow Matt: Instagram - @rambling_runner Twitter - @rambling_runner Rambling Runner Podcast Community Corner private Facebook group - www.facebook.com/groups/125544686229661 Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode of the podcast we connect with Jon Levitt of InsideTracker and the For the Long Run podcast. I was so excited to talk with Jon about moving to Boulder, CO and training on some of the best trails in the country. Especially since Jon used to live in Metro Boston and train almost exclusively on the roads. We take a deep dive into the that conversion, how his training has changed in recent years, how he has been able to tackle some amazing adventures, and much more. You can learn more about Jon and the For the Long Run podcast at https://forthelong.run. 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. Previnex manufactures to the highest standards possible, testing every ingredient, every step of production and every finished product. I've used their Joint Health Plus for over a year and I'm sold on this amazing supplement. Visit www.previnex.com and use coupon code Runner15 to save 15% on your first order. Follow Matt: Instagram - @rambling_runner Twitter - @rambling_runner Rambling Runner Podcast Community Corner private Facebook group - www.facebook.com/groups/125544686229661 Learn more about your ad choices. Visit megaphone.fm/adchoices

Becky Vander Heiden is a busy mother runner of two wild boys, a nurse, military vet, and sub-3:00 marathoner. She has been an LPN for 18 years and just finished up her Bachelor of Science in Nursing degree. Before that, she served as a medic in the Army National Guard for eight years. Becky has been running since high school then continued running to stay in shape and relieve stress. She didn't start racing for fun again until she was in her 30's. Becky ran her first marathon in 2016 (when I was 37) and qualified for the Boston Marathon. Since then she has stepped up her game in many ways with the finishing times to prove it. Since then, she has also battles injuries and found a way to get through it and is back to crushing some 2021 goals. You can learn more about Becky at www.instagram.com/run.with.beckyvh. Follow Matt: Instagram - @rambling_runner Twitter - @rambling_runner Learn more about your ad choices. Visit megaphone.fm/adchoices

Our Road to the Trials recaps continue with the extraordinary Olivia Baker. Olivia didn't have the lead-up to the Trials that she had hoped for but was holding out hope that it would all come together in Eugene. The women's 800m was maybe the deepest event at the entire meet and it was amazing to witness each round. Unfortunately, Olivia was unable to make the final after running well in a stacked opening heat. After the Trials Olivia stayed in racing condition and finished second at a loaded 800m race last week. This result has led to a series of decisions that Olivia must make in the coming days as she weighs her professional running future and a career in medicine. She shares her thought process about everything that has happened over the past six months and how she will make her next huge decision. *Podcast photo credit to Chuck Utash* Sponsors: This episode is brought to you by Four Sigmatic, a wellness company that mixes mushrooms and adaptogens with coffee, cacao, latte, protein powder. They have a special offer for the Rambling Runner audience. Receive 10% off your Four Sigmatic order. Just go to www.foursigmatic.com/RAMBLINGRUNNER or enter code RAMBLINGRUNNER at checkout. Follow Matt: Instagram - @rambling_runner Twitter - @rambling_runner Learn more about your ad choices. Visit megaphone.fm/adchoices

After months of following along with eight athletes as they prepared for the Olympic Trials, we are rounding out the series with recap episodes. First up - Frank Lara. Frank competed in the 10k gunning for top three and the Olympic standard. It was a daring run and one that showed the grit and toughness for which Frank is known. Since the Trials, Frank has stayed in top form. He just got runner-up in a stacked field at the Bix 7 Miler. An effort that showed, once again, that Frank Lara is just getting started and will be a force in American running for years to come. Follow Matt: Instagram - @rambling_runner Twitter - @rambling_runner Learn more about your ad choices. Visit megaphone.fm/adchoices

Ashley Paulson is an accomplished ultrarunner, triathlete, and marathon runner who is a favorite among iFit members on both treadmill and stationary bike workouts. She is also one of most energetic and positive people every to be on the show! Paulson has won over 20 marathons, has been a professional triathlete for five years, and placed first in an Ultra Ironman—twice the distance of a standard Ironman—breaking the course record by more than six hours. She also finished 44th at the Olympic Marathon Trials! At 39 years old (Ashley turns 40 in two weeks) and a mother of four, Paulson’s ability to balance a successful fitness career with a busy family life has been a source of inspiration to so many athletes in the running, ultra, triathlon, an iFit communities. You can learn more about Ashley at www.instagram.com/ashkickn. Follow Matt: Instagram - @rambling_runner Twitter - @rambling_runner Learn more about your ad choices. Visit megaphone.fm/adchoices

Andi and Zach are a West Michigan couple who love coffee, lawn games, adventuring, family, and…. running. Zach's career highlights include the US Road Racing Championships, being part of Team USA running cross country in Jamaica, and running at the US Olympic Trials Marathon. Andi recently ran the Chicago Marathon in 2:43:41 which qualified her for her first-ever Olympic Trials Marathon. They pass on advice we’ve been given, strategies on balancing life and running, tips and tricks, and some encouragement to have running be a healthy contributor to mind, body, and spirit in their fantastic A to Z Running Podcast - www.atozrunning.com. In this episode we discuss how they became one of the fastest couples in the country, how they got to this point, hurdles they've overcome, and what they've learned from some of their amazing podcast guests. Follow Matt: Instagram - @rambling_runner Twitter - @rambling_runner Rambling Runner Podcast Community Corner private Facebook group - www.facebook.com/groups/125544686229661 Learn more about your ad choices. Visit megaphone.fm/adchoices

Katie Spotz is an endurance athlete, charitable ambassador, author and world-record holder. The list of accomplishments to her name is long, and includes five Ironman triathlons, cycling across the country, a 325-mile river swim, running 100 miles nonstop in under 20 hours, and a solo row across the Atlantic Ocean. But this wasn’t just any row; when Katie arrived in Guyana, South America, after 70 days at sea, she set a world record for the youngest ever solo ocean rower and the only American to row solo from Africa to South America. In 2020, Katie became the 1st person to run nonstop 138-miles nonstop across Maine in 33 hours, raising $26,000 for a clean water project in Tanzania. In preparations, Katie became the 1st woman to run nonstop across Vermont and New Hampshire. Katie was awarded the Elite Female Athlete of the Year for 2020 by the U.S. Coast Guard. Katie just completed her latest challenge, Run4Water. On June 21, Katie began her journey running 11 ultra-marathons for 11 days consecutively by running 341-miles across Ohio from Cincinnati to Cleveland. Throughout her adventures, Katie isn’t just seeking to make history. She is also raising money for safe drinking water projects around the world. To date, more than 30,000 people have gained access to clean water through her challenges and events, getting closer to creating a world where everyone, everywhere has clean, safe water. Learn more about Katie and follower her adventures at www.katiespotz.com. 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. Previnex manufactures to the highest standards possible, testing every ingredient, every step of production and every finished product. I've used their Joint Health Plus for over a year and I'm sold on this amazing supplement. Visit www.previnex.com and use coupon code Runner15 to save 15% on your first order. Follow Matt: Instagram - @rambling_runner Twitter - @rambling_runner Rambling Runner Podcast Community Corner private Facebook group - www.facebook.com/groups/125544686229661 Learn more about your ad choices. Visit megaphone.fm/adchoices

Molly Bookmyer is back on the show and for a great reason. During her first appearance on the show, episode 175, Molly detailed her two brain surgeries in 2015 - the first to remove a benign tumor that had grown since first diagnosed in 2013 and second to alleviate side effects that included paralysis on her left side. Then, Molly's husband, Eric, was diagnosed with cancer in 2017 two weeks after their wedding; after treatment he is cancer free. Despite all of that, she bounced back and to finish 3rd at 2019 USATF 25K Championships, her first U.S. champs race, behind only Emma Bates and Sara Hall. Shortly thereafter Molly was beset by injuries that ultimately kept her out of the U.S. Olympic Marathon trials. Her two stress fractures in seven months had her questioning her running and it's role in her life. Once she was able to put the injury behind her in the beginning of 2021 she started to recapture her 2019 fitness. This exciting development has her on the cusp of doing something special. Follow Matt: Instagram - @rambling_runner Twitter - @rambling_runner Rambling Runner Podcast Community Corner private Facebook group - www.facebook.com/groups/125544686229661 Learn more about your ad choices. Visit megaphone.fm/adchoices

It's been a long year and one that also feels like it flew by (at least from a running perspective). In the final episode of the Mastering 40 series I detail the past six weeks and the ways in which I've been able to go from almost zero running for three months to quickly building up to a 40 mile week. My first in well over a year. Then the episode shifts to talking about the future, both short term and long term. Finally, I break some news about some race plans that will include some live shows. The genesis of this episode started on February 22 when I received a message from a listener that really struck a chord with me. She asked point blank, "(A)re you just interested in your goals or committed? It seems like the former. To an outsider following the podcasts of course." This quote put me on my heals. I returned to it nearly every day for three months but didn't reply with an answer. Until last week. I wrote her back and thanked her for her candor and insight. What else did I say? You'll have to listen to find out. Mastering 40: I had just completed the worst athletic year of my life. One beset by injuries and a 25 lb. weight gain. Finally, I decided enough was enough. With the help of a professional coach - James McKirdy and sport psychologist - Adrienne Langelier, I am determined to have the best athletic year of my life. One that will end, hopefully, with a sub-40:00 10k. This is a huge stretch goal and I am determined to get it done. Over the course of this year I will also be turning 40 years old and become a masters runner. Hence the “Mastering 40.” We will be documenting the journey with a podcast every three weeks. The podcasts, like this one, will include calls with the experts I will be leaning on, and learning from, throughout the process. Hopefully you enjoy and learn from my year of reclaiming my fitness and pursuing an entirely new level of performance while trying to maximize my schedule as a dedicated amateur runner. Thank you to the Mastering 40 partners: - Supplements/Protein: Previnex - code: RUNNER15 for 15% off - Health Analysis: InsideTracker - Go to www.insidetracker/ramblingrunner to save 25% on their Ultimate Package by using code GIFTFROMRAMBLINGRUN - Attire: Tracksmith - code RAMBLINGRUNNER for 15% off first purchase over $75 Follow Matt: Instagram - @rambling_runner Twitter - @rambling_runner Learn more about your ad choices. Visit megaphone.fm/adchoices

Have you every met someone who seems to go full Men in Black mode by doing as much in 24 hours as you would do in 36? Jen Jordan is exactly that kind of person. And it is freaking awesome. From doing a full Ragnar event as part of two person team, to running in ultra's nearly all the time, averaging a marathon a month for an entire year, to re-making her body after all of that while still running 70 miles a week - this woman is doing it all! On top of that of that running madness, Jen works a full time job and is a single parent. Unreal. In short: You do not want to miss this episode. You can follow Jen's running journey at www.instagram.com/theginjaninja26. 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. Previnex manufactures to the highest standards possible, testing every ingredient, every step of production and every finished product. I've used their Joint Health Plus for over and year and I'm sold on this amazing supplement. Visit www.previnex.com and use coupon code Runner15 to save 15% on your first order. Follow Matt: Instagram - @rambling_runner Twitter - @rambling_runner Rambling Runner Podcast Community Corner private Facebook group - www.facebook.com/groups/125544686229661 Learn more about your ad choices. Visit megaphone.fm/adchoices

The summer is in full effect and one thing that so many of us struggle with in this season is fueling properly. Whether it's nutrition or hydration, the summer months can provide several challenges. That is especially true for those of us who are preparing for a fall marathon by stacking up some serious long runs. With that in mind, Holley Samuel RD, CPT is here to drop all sorts of knowledge on how to make sure we make the most of our summer running through proper fueling. 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 www.fitcookienutrition.com and follow her at www.instagram.com/fitcookienutrition. Follow Matt: Instagram - @rambling_runner Twitter - @rambling_runner Rambling Runner Podcast Community Corner private Facebook group - www.facebook.com/groups/125544686229661 Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Anh Bui ran in high school and at the collegiate level where she found herself injured often. She grew up in San Leandro, CA and was raised in a first-generation immigrant family. San Leandro was a melting pot of low-to-median income households with pockets of crime, and under-resourced and underprivileged youth. Dr. Bui recalls few resources being available to her to manage running injuries and was always in the position to run through pain or sit out and “rest” the entire season. She competed in cross country and track at UC San Diego where her injuries continued to manifest, and while she had access to athletic trainers, she was never exposed to physical therapists for long-term injury prevention. While studying abroad at the Australian Institute of Sport—the Aussie equivalent of US Olympic Training Centers—she became interested in physiology, human performance and biomechanics. While studying under world-renowned exercise physiologists, Dr. Bui knew right away that she wanted to work with endurance athletes. Specifically to correct poor movement patterns and prevent injury. Dr. Bui refers to physical therapy as her second career in life, as her first was in research and academia. After earning her Bachelors of Science in biology at UC San Diego, she worked as a neuroscience research associate at the Ludwig Institute for Cancer Research. She studied neurodegenerative disease, specifically Amyotrophic Lateral Sclerosis (ALS). While shadowing a physician and physical therapist who worked with ALS patients, Dr. Bui realized she wanted to become a physical therapist; she wanted to help patients restore function and mobility. Additionally, her background in research and academia compels her to utilize evidence-based research to her practice. Dr. Bui completed her Doctor of Physical Therapy at Columbia University in NYC. She participated in unique electives including advanced orthopedics, management of the running athlete, and women’s health. She held leadership roles at Columbia’s RunLab clinic, performing running gait evaluations and providing individualized exercise programs to high-level runners. Dr. Bui’s favorite aspect of RunLab was employing running gait analysis technology to help runners prevent injury and improve performance. She continued to add to her running gait analysis repertoire during her sports residency in Boulder, CO, which placed her in the mecca of endurance athletes On the running front, you can find Dr. Bui logging tons of miles around the Bay Area. She is coached remotely by Boulder Underground and continues to race in sub-elite 5k- marathon races. Learn more at www.runresilientlydpt.com. Follow Matt: Instagram - @rambling_runner Twitter - @rambling_runner Rambling Runner Podcast Community Corner private Facebook group - www.facebook.com/groups/125544686229661 Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode we welcome Whitney Heins, the founder of The Mother Runners, a VDOT-O2 certified running coach, 2:56 marathoner, freelance writer, a former award-winning TV news journalist…& most importantly, a mom of two beautiful, crazy kids. She has been featured in Runner’s World, The Huffington Post, US News & World Report, & more. Running is such an individual sport but when you become a mother, it can require a whole team of people and major schedule finessing to help you get out the door. It can require countless times of crying babies being pulled off you and pre-pre-dawn wake-ups to ensure it happens before the day’s craziness sets in. At The Mother Runners, you’ll find information for all things at the intersection of running and motherhood brought to you by those with personal experiences and research, and conversations with other Mother Runners and experts. Sponsors: This episode is brought to you by Four Sigmatic, a wellness company that mixes mushrooms and adaptogens with coffee, cacao, latte, protein powder. They have a special offer for the Rambling Runner audience. Receive 10% off your Four Sigmatic order. Just go to www.foursigmatic.com/RAMBLINGRUNNER or enter code RAMBLINGRUNNER 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. Previnex manufactures to the highest standards possible, testing every ingredient, every step of production and every finished product. I've used their Joint Health Plus for over and year and I'm sold on this amazing supplement. Visit www.previnex.com and use coupon code Runner15 to save 15% on your first order. Follow Matt: Instagram - @rambling_runner Twitter - @rambling_runner Rambling Runner Podcast Community Corner private Facebook group - www.facebook.com/groups/125544686229661 Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices

Bryan Green is on the podcast he brings an incredible amount of hard earned knowledge that all runners can benefit from. His new book, Make the Leap, is absolutely tremendous and is a must read for runners who know they can improve and are looking to tap into their potential. In this episode Bryan and I dive into his book and have an engaging conversation about several of the primary topics in his work. We end the show with an enlightening conversation about Japanese running culture (Bryan lives in Japan) and how it is one of the top running countries in the world - a fact that may surprise many U.S. running fans. Praise for Bryan Green and Make the Leap: "Make the Leap will transform how you think about your training, which in turn will transform your entire running experience. If you feel you have untapped potential, read this book." - Matt Fitzgerald, Author of 80/20 Running and Chasing the Dream "If Make the Leap had been available I would have strongly encouraged the athletes I've coached over the years to read it at the start of each season. Furthermore I would have suggested that they review the book whenever they ran into mental or physical blocks." - Bob Larsen, 4x NCAA Coach of the Year, UCLA, Retired; 2004 US Olympic Distance Coach You save 20% on the Make the Leap book and workbook by using code RAMBLING at https://maketheleapbook.com/discount/RAMBLING. Also, if you are a coach, there are teams bundles available. 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. Previnex manufactures to the highest standards possible, testing every ingredient, every step of production and every finished product. I've used their Joint Health Plus for over and year and I'm sold on this amazing supplement. Visit www.previnex.com and use coupon code Runner15 to save 15% on your first order. Follow Matt: Instagram - @rambling_runner Twitter - @rambling_runner Rambling Runner Podcast Community Corner private Facebook group - www.facebook.com/groups/125544686229661 Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices

It is great to get professional triathlete, OTQ marathoner, and accomplished coach Sarah Bishop back on the show for Coach's Corner. Sarah and I talk about the importance of racing, practicing that skill set, how to approach the starting line and pacing plan with control and excitement, and an open discussion about the long layoff from races that most people have had and how it could affect them in their fall racing. Sarah joined the McKirdy Trained staff in 2018 and has been helping runners and mothers like herself reach their running goals ever since. As a wife and mother of four young children, she understands how overwhelming life can be, and the importance of making time for yourself. Channeling this stress into daily running and training goals not only made her a better mother, wife, and coach, but also led to her to accomplishing things she never thought possible. McKirdy Trained - www.mckirdytrained.com. Sponsor: The VCU Health Richmond Marathon returns to downtown Richmond, Virginia, on Saturday, November 13th. Whether you take part in the marathon, CarMax Richmond Half Marathon, or Allianz Partners 8k, Richmond provides phenomenal course support, great fall scenery, and awesome finisher swag. The marathon is a top 25 Boston Qualifier, and the course is mostly flat with some rolling hills, which is great for first-timers. And, best of all, there’s a downhill finish right on the riverfront. The VCU Health Richmond Marathon organizers know the running community is resilient and that your desire to cross a finish line remains strong. Be a part of America's Friendliest Marathon and visit www.RichmondMarathon.org to register now. And be sure to beat the July 1 price increase to save money while you’re at it. Come discover the River City and cross the finish line this November! Follow Matt: Instagram - @rambling_runner Twitter - @rambling_runner Rambling Runner Podcast Community Corner private Facebook group - www.facebook.com/groups/125544686229661 Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices

It is an honor to have Amy Natalini back on the show! I couldn't wait to have her back on to talk about her remarkable past year. Especially her work on combat motivation and how it can relate to those in civilian life. To quote Amy: "Over the last eleven months, I’ve been working towards my third Masters degree, reading a book a day, writing papers for finals exams, spending hours arguing/defending/listening/learning from my classmates. And writing a thesis on motivation. Combat motivation, to be precise. My research concluded that it’s not the work done on the battlefield or in the moment that creates motivation, but the influence of training that fosters the willingness to take action. Read that again. Motivation is built and cultivated DURING TRAINING... (t)he last 11 months of studies: 10 courses; 136 books; 8 papers; 2 projects; an 85 page thesis; a comprehensive oral exam and a partridge in a pear tree. All in the pursuit of a Master’s in Philosophy. I also certified as a USATF coach and earned a certificate in Diversity and Inclusion. I ran four full marathons, three half marathons, countless other distances, and became the Alabama 8k State Champ." Amy ran her first marathon in 2004 in Detroit, Michigan, and has completed 54 full marathons to date. She was recently named the 2018 Air Force Athlete of the Year. After finishing the 2018 Marine Corps Marathon as the 3rd place military finisher, she was selected to represent the United States in the Marathon during the 7th World Military Games in Wuhan, China. Amy helped lead the Women’s Team to a 5th place finish. Racing pro- and Olympic athletes from over 18 nations, she finished 22nd with a Personal Record time of 2:53:53. Amy also has an overall Top-50 women's finish at the NYC Marathon. Amy's first appearance on the Rambling Runner Podcast was in episode 138. You can follow Amy at www.instagram.com/usaf_amy_runs. Sponsors: Are you looking to reach your short-term and long-term running goals while enjoying the sport you love? Then McKirdy Trained is for you. As a coach on this esteemed roster, I'd love to work with you as you set the biggest goals you can imagine and have fun doing it! Learn more at https://mckirdytrained.com/get-trained/. Follow Matt: Instagram - @rambling_runner Twitter - @rambling_runner Rambling Runner Podcast Community Corner private Facebook group - www.facebook.com/groups/125544686229661 Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Duane Scotti, DPT, PhD, OCS is a running physical therapist, run coach, host of the Healthy Runner podcast, and founding owner of SPARK Physical Therapy and has been a leader in the rehab and running community for over 18 years. He is passionate about helping runners feel strong and confident so they can stay healthy and become a lifelong injury free runner! Dr. Duane truly believes that anyone can run and that all runners should be treating differently as athletes. He is on a mission to change the traditional thinking that running causes “overuse injuries” and you must “take a break” in order to get better. Through run specific training (exercises and running progression) you can build your body to be a strong resilient runner and stay active, stay healthy, and just keep running! Through his programs, coaching, and virtual rehab, Duane has successfully helped thousands of runners crush their running goals, hitting personal bests over the years. He has a passion for helping runners of all abilities stay healthy and prevent injuries in order to get back to the workouts and runs they love! Duane is also honored to be a part of team UCAN as a featured expert dedicated to training strategies and innovation. Duane received his Bachelor of Health Science degree and Master of Physical Therapy degree from Quinnipiac University in 2001 and 2003. He then went on to receive a clinical Doctor of Physical Therapy and a Ph.D. in Physical Therapy from Nova Southeastern University in 2017. Duane is a board-certified Orthopaedic Clinical Specialist, RRCA Certified Running Coach, Certified Mulligan Practitioner, certified in dry needling and has advanced training in spinal manipulation and rehabilitation for runners. Website: https://sparkyourtraining.com YouTube: https://youtube.com/c/sparkyourtraining 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. Previnex manufactures to the highest standards possible, testing every ingredient, every step of production and every finished product. I've used their Joint Health Plus for over and year and I'm sold on this amazing supplement. Visit www.previnex.com and use coupon code Runner15 to save 15% on your first order. Follow Matt: Instagram - @rambling_runner Twitter - @rambling_runner Rambling Runner Podcast Community Corner private Facebook group - www.facebook.com/groups/125544686229661 Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices

Noah Droddy, from Indianapolis, Indiana, never qualified for the state meet in high school but decided to continue his running career at Division III DePauw University anyway. He ran well but was no collegiate star. After a few years of soul-searching post grad, Noah moved to Boulder, Colorado to pursue becoming a professional distance runner. Since doing so, he has improved vastly in distances from 5k to the marathon. So much so that he is now one of the top 10 marathoners in American history. It's an amazing journey that we can all learn from. Outside of running, Noah plays guitar in a band called Bury Mia, hosts a podcast called D3 Glory Days, and spends his day hanging out with his fiancée Emma and their two rescue dogs Sarah and Chandler. Checkout Noah's new entrepreneurial venture PWURE at www.pwure.com and you can use Noah15 to save 15% at checkout on personalized pre and post-workout nutrition. Sponsor: The VCU Health Richmond Marathon returns to downtown Richmond, Virginia, on Saturday, November 13th. Whether you take part in the marathon, CarMax Richmond Half Marathon, or Allianz Partners 8k, Richmond provides phenomenal course support, great fall scenery, and awesome finisher swag. The marathon is a top 25 Boston Qualifier, and the course is mostly flat with some rolling hills, which is great for first-timers. And, best of all, there’s a downhill finish right on the riverfront. The VCU Health Richmond Marathon organizers know the running community is resilient and that your desire to cross a finish line remains strong. Be a part of America's Friendliest Marathon and visit www.RichmondMarathon.org to register now. And be sure to beat the July 1 price increase to save money while you’re at it. Come discover the River City and cross the finish line this November! Follow Matt: Instagram - @rambling_runner Twitter - @rambling_runner Rambling Runner Podcast Community Corner private Facebook group - www.facebook.com/groups/125544686229661 Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices

Sometimes the road to the Olympic Trials takes a detour and that is exactly what has happened for Keira D'Amato. Keira, one of the favorites in the 10k at the start of 2021, has been battling a hamstring injury for a few months. That injury seemed to be a minor hiccup - until it wasn't. Ultimately, it simply wouldn't allow Keira to do the hard training necessary to compete at the highest level. In this episode Keira opens us about injury, her thought process over the last six weeks, what it feels like to have a dream taken away when it felt so close, and her vision for the future. We also talk about the upcoming Olympic Trials and the two heat system that the USATF has chosen to use with the abundance of women who have qualified for the 10k. Follow Matt: Instagram - @rambling_runner Twitter - @rambling_runner Rambling Runner Podcast Community Corner private Facebook group - www.facebook.com/groups/125544686229661 Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices

Resilience can present itself in many forms and situations. It's a quality that is necessary to achieve great things. Or sometimes even the most mundane. Sarah Wiliarty is overflowing with this essential quality. Sarah started running after giving birth to her two children. Like so many of us, she quickly eyed the marathon and, despite it's challenges, fell in love with the sport and the distance. After one fateful race she headed to Germany as part of her work as a college professor. While there she racked up the miles in some beat-up daily trainers on the rugged Berlin cobblestones. Her enjoyment was short-lived as she developed a nasty case of the dreaded plantar fasciitis. The "vampire bite" of running injuries sunk it's teeth deep into her feet. The injury lead of a year long odyssey of treatments and gadgets as well as nine months of non-running. After all was said and done, the injury returned nearly as quickly as it had disappeared. In this episode Sarah and I dive into injury recovery, the mental/physical/emotional characteristics of the experience, the challenges of cross-training when it doesn't match what we love to do, running in oppressive heat and humidity, and setting new goals and reaching them as a masters runner, and so much more. You can follow Sarah at www.instagram.com/wiliartyand https://seesarahrun.com. 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. Previnex manufactures to the highest standards possible, testing every ingredient, every step of production and every finished product. I've used their Joint Health Plus for over and year and I'm sold on this amazing supplement. Visit www.previnex.com and use coupon code Runner15 to save 15% on your first order. Follow Matt: Instagram - @rambling_runner Twitter - @rambling_runner Rambling Runner Podcast Community Corner private Facebook group - www.facebook.com/groups/125544686229661 Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices

Steve Kirkwood is here and he has an amazing story to tell. A self-described food addict, Steve had always been a bigger guy. Type 2 diabetes started to affect him at an early age his friends did what they could to help him turn it around be couldn’t seem to change his ways. At a high of 360 pounds Steve knew he needed a change. As a pastor, it’s fitting that he found the light on a Sunday at church. In this episode you will learn about his incredible transformation into a avid runner, how he shed nearly 200 pounds and has kept it off, facing fears and the unkind words of others, imposter syndrome, an so much more. You can follow Steve at www.Instagram.com/stevekirkwood. Sponsors: This episode is brought to you by Four Sigmatic, a wellness company that mixes mushrooms and adaptogens with coffee, cacao, latte, protein powder. They have a special offer for the Rambling Runner audience. Receive 10% off your Four Sigmatic order. Just go to www.foursigmatic.com/RAMBLINGRUNNER or enter code RAMBLINGRUNNER at checkout. Follow Matt: Instagram - @rambling_runner Twitter - @rambling_runner Rambling Runner Podcast Community Corner private Facebook group - www.facebook.com/groups/125544686229661 Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about your ad choices. Visit megaphone.fm/adchoices