Running Rogue

In this episode, I interview Des Linden on her soon-to-be released book Choosing to Run. It'll be out on April 4th. In the book, she shares details about her life and journey to the Boston Marathon win in 2018, including a health scare in 2017 that almost kept her from the start line.

You must listen and read to learn more. Listen and then go buy the book if you haven't already. It's a book that will inspire you to keep chasing your own goals and dreams!

Nell Rojas has been the top American at the last two Boston marathoners and is set to line up there again in 3 weeks. Her path to the front of elite marathoning has not been a direct one, however, and we talk about that winding path in this conversation.

In particular, her journey includes becoming a coach for the every-day athlete well before she was chasing podiums at Boston and NYC.

In this conversation, we talk about her background but then dive into her coaching philosophy, including what it takes to perform well in the marathon and especially Boston. Listen all the way to the end because her thoughts on mental prep for Boston are absolute gold!

Warning: This episode contains discussion of disordered eating and emotional and sexual abuse.

In this episode, I interview Kara Goucher on her just-released book The Longest Race. In the book, she shares details about her running journey and time with the Nike Oregon Project that she has never shared. You must listen and read to learn more. Listen and then go buy the book if you haven't already. It's a powerful, emotional, and inspirational read.

To redeem the offer from this episode's sponsor go to betterhelp.com/runningrogue for 10% off your first month of online therapy.

With this episode, we are back to a Q&A episode with Nicole Winter (@nicolemruns), answering questions about marathon training as she preps for a marathon later this spring.

Some of the questions we cover from her followers:

In this episode, I interview fellow running podcaster Tina Muir to talk about RED-S or Relative Energy Deficiency in Sport. RED-S which is a diagnosis for those experiencing symptoms of under-fueling for performance, often caused inadvertently.

Resources from the episode:

• YouTube videos: https://www.youtube.com/@tinamuir.
• RED-S Recovery resources: https://recovery.mykajabi.com/.
• Article on Tina's personal journey: https://www.self.com/story/letter-to-runners-with-amenorrhea-tina-muir.
• More resources from Tina: https://runningforreal.com/.

If I have said it once, I will say it 1,000 times and then 1,000 more. You HAVE to slow down on easy day in order to be your fastest self. Period. Full stop. With this one, I give you the definitive episode on "why" it matters. Listen. Understand. Internalize and embrace it. Then, share it with all of your friends so they get faster too!

There is nothing more that I want for you than for you to reach your greatest potential in this sport. Full stop. That's why I do this. Thus, in this episode, I give you 8 things to STOP doing in order to reach your fullest potential. Which of these speak to you?!?

Also for the new video series on RED-S, go here: https://www.youtube.com/@TinaMuir/playlists

To redeem the offer from this episode's sponsor go to betterhelp.com/runningrogue for 10% off your first month of online therapy.

One of the main reasons I do this podcast is to help educate you on training fundamentals so that you can build your mastery of the sport. Part of that is developing your running intution to make the right decisions in training as you go. It can be hard, however, because there are certain elements of run training that just aren't intuitive. That means you have to train your intuition just like it is a muscle.

In this episode, I talk about just that across 6 categories of the sport - pacing, speed workouts, recovery, overall program structure, injury management, and racing. I give you tactical advice to improve your intuition within each category so that you can make better training decisions in your own journey. Remember though... there are no bad decision as long as you learn from each of yours.

To redeem the offer from this episode go to takecareof.com/runningrogue and use code rogue50 for 50% off on your first order.

I am both excited and very proud as a brother and coach to welcome my sister - Lori Smiley - to the show. She started as a 5 hour marathoner and is now a proud owner of a Boston qualifier from Houston in January. In this episode, she gives us 10 keys to her success in getting this goal, 5 physical and 5 mental. Her journey was far from linear with many ups and downs along the way. Regardless of your goal, there is something for you in this episode.

In addition, to redeem the Athletic Greens offer from this episode: athleticgreens.com/runningrogue

In this episode, I connect with listener Brooke Lubojasky to talk about her big goal of breaking 3 hours in the marathon. She ran her first marathon in over 5 hours but has progressed to a Boston Qualifier since then. Now, she sets her sights on something even bigger. We cover her reasons why, we talk about the mental challenges, and we detail the training adaptations needed to get there. I don't care what your goal is or what "degree of fast" you are, there is something in this episode for everyone!

To redeem the offers from this episode's sponsors:

- For Care/Of: takecareof.com/runningrogue (Use code rogue50 for 50% off on your first order)

- For Better Help: betterhelp.com/runningrogue (10% off your first month)

Prompted by a listener email (thanks Kerianne!), I open up a little more about my running journey from 2022. I chose to do so through the lense of some of the insecurities that I have faced and still face as a runner because I believe we all face them in one form or another. In this episode, I talk about the insecurities of injury, uncertainty, ability, and identity. I tell you about what it looks like for me to face each of those insecurities with examples from 2022 and tell you how I choose to work through them. My hope is that you can all relate and feel less alone in your journey by listening to more details about mine.

In addition, to redeem the offers from this episode:

- For Athletic Greens: athleticgreens.com/runningrogue

- For Care/Of: takecareof.com/runningrogue (Use code rogue50 for 50% off on your first order)

It's a milestone episode for me - number 300 - which represents 6 years of podcasting consistency. For this one, I ring in the milestone and the end of 2022 with 9 reflections on the year from my personal running journey, from my coaching, and from another year of lapping the sun as a human.

Fellow Rogue coach James Dodds joins me to process it all. I think there is advice in here for everyone on topics ranging from strength training to big goal dreaming to navigating the seasons of life and more. Happy New Year everyone!

To learn more about our podcast training group: roguerunning.com/podcasttraining. It opens on January 3rd!

To redeem the offer from this episode for Athletic Greens: athleticgreens.com/runningrogue.

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

To redeem the offer from this episode for Athletic Greens: athleticgreens.com/runningrogue.

Thank you to Victoria from Florida for this episode topic suggestion. Solo vs. group training... which is better for you?

Either can be great options depending on what is right for you. In this episode, I give you 5 considerations for each modality to make sure you get the most from it. With solo training, how do you push yourself with no one watching? With group training, how do you make sure you don't get sucked into going too fast for you? I answer those quesitons, plus talk about both the pros and cons of each. Listen in and decide what's best for you!

To redeem the offers from this episode's sponsors:

- For Athletic Greens: athleticgreens.com/runningrogue

- For Better Help: betterhelp.com/runningrogue

Winter is coming, and it's just over a week away! For many of you, winter invites challenges to motivation and to the basic logistics of training safely. In this episode, I give you six tips to maintain your consistency until the warmer temperatures remain. Topics include:

- Choosing a winter training emphasis

- Getting the right gear

- Training on a treadmill

- Hydration

- Planning around the holidays and travel

- Getting a jumpstart on goal setting for 2023.

To redeem the offers from this episode's sponsors:

- For Care/Of: takecareof.com/runningrogue (Use code rogue50 for 50% off on your first order)

- For Better Help: betterhelp.com/runningrogue (10% off your first month)

We like to complicate recovery by focusing on the latest whizz-bang tools and modalities that might be all the rage. Recovery, however, is actually very simple, and in most cases, absolutely free. In this episode, I talk about your 3 most important recovery tools - movement, sleep, and fueling - and then give you 8 simple tasks you can do to get your mind right for recovery by engaging the para-sympathetic nervous system. You can only get as fit as you are willing to invest in recovery. Listen to this episode and get back to the basics.

Referenced article on carbs and recovery: https://www.outsideonline.com/health/training-performance/carbs-recovery-research-2022/

To redeem the offer from this episode's sponsor:

- For Athletic Greens: athleticgreens.com/runningrogue

2:23 vs 2:39? Which is a better result for a marathoner?

It would be easy to say the faster time, but Des Linden might disagree. She ran 2:39 in 2018 to win Boston. She also ran 2:23 in 2011 to place 2nd by just 2 seconds. Which is better now? Context matters. It's not necessarily about the time on the clock if you give your all. In this episode, I share 5 tactics for giving your all - for taking an amphorous concept and putting it into reality so that you can be proud of your races no matter what the clock says.

To redeem the offers from this episode's sponsors:

- For Care/Of: takecareof.com/runningrogue (50% off on your first order)

- For Better Help: betterhelp.com/runningrogue (10% off your first month)

As a coach, I know at least two things for certain:

1. Everyone faces pre-race nerves and doubts regardless of your background and experience.

2. The pre-race nerves never go away, but you will become better at dealing with them.

In this episode, I discuss 7 types of pre-race doubts with tactical steps to deal with each of them. You can't make them go away, but you can channel that energy productively. Listen in to find out how.

To redeem the offers from this episode's sponsors:

- For Athletic Greens: athleticgreens.com/runningrogue

- For Better Help: betterhelp.com/runningrogue

Most of us measure ourselves in all of the wrong ways, and it leads to injury, overtraining, burnout, and under performance.

In this episode, I give you 7 ways to re-frame how you measure success in order to be a happy, healthy, sustainable runner who ultimately reaches their long term potential.

For example, stop asking yourself "how fast did I go?" and instead start asking yourself a different question. Listen in to learn more!

To redeem offers in this episode:

- For Athletic Greens: athleticgreens.com/runningrogue.
- For Zencaster service: zen.ai/rogue30 (use code rogue30).
- To sponsor a Zencastr creator: zen.ai/runningrogue.

In this episode, Nicole Winter (@nicolemruns) asks me questions from her followers about final race week preparations. We discuss everything from choosing a race pace to race week eating to the taper and strength training (or not), plus much, much more.

We also discuss an injury she is facing on her journey to qualify for Boston in February and how she is working through it. If you have ever faced injury, then you will definitely be able to relate to that part of the conversation. Thanks to Nicole and her followers for bringing great questions to this discussion.

To redeem offers in this episode:

- For Athletic Greens: athleticgreens.com/runningrogue.
- For Zencaster service: zen.ai/rogue30 (use code rogue30).
- To sponsor a Zencastr creator: zen.ai/runningrogue.

One of the biggest mistakes I see made in training is a lack of variation within a training cycle and certainly across training cycles. If you want to reach your goals, you need to make sure that you are modulating your training in a way that allows your entire aerobic system to build vs. just smaller parts of it.

In this episode, I ask you 8 questions to determine whether or not your training is polarized enough? It's time to take a look in the mirror!

a. For 30% off on Zencastr: zen.ai/rogue30 (code: rogue30)

b. To advertise with Zencastr podcasters/creators: zen.ai/runningrogue

c. For 50% off with Care/Of: Use code rogue50 at takecareof.com

In this episode, I talk about the age-old question for marathoners and half marathoners - should I carbo load before my big race?

My answer might surprise you and is likely different than the prevailing wisdom. Does carbo loading work? Yes. Do I recommend it? No.

Listen in to learn why and then stay for some final prep tips for those with races coming up soon.

To redeem offers in this episode:

- For Athletic Greens: athleticgreens.com/runningrogue.
- For Zencaster service: zen.ai/rogue30 (use code rogue30).
- To sponsor a Zencastr creator: zen.ai/runningrogue.

Training mileage is a topic which encompasses the majority of questions I receive on a weekly basis. In particular, runners want to know how to build mileage, how to do it safely, and how much to do in total from week to week.

In this episode, I give you 10 tips for building mileage in a way that will be incremental and sustainable, enabling you to chase your fastest self for a very long time.

One truth bomb I share: you can run more miles than you think you can, and it's time to consider doing so. Listen in to hear how to do it!

Offer codes in this episode:

a. For 30% off on Zencastr: zen.ai/rogue30 (code: rogue30)

b. To advertise with Zencastr podcasters/creators: zen.ai/runningrogue

c. For 50% off with Care/Of: Use code rogue50 at takecareof.com

In this episode, I am joined by fellow running podcasters - Angie and Trevor from the Marathon Training Academy. We give quick intros on us and then get to questions from each of our audiences. We got great questions from you on running and aging, maintenance plans, back to back marathons, speedwork, fueling, the taper and so much more. Listen in to hear answers from at least 3 perspectives on the sport.

Last week, Kara shared a tweet that inspired me. It read:

First-time marathoners have a very special place in my heart as a coach. It is powerful and very inspiring to watch someone cover 26.2 miles for the first time. In this episode, I give 12 tips to help first-timers make their first experience a magical one. From training to race day and beyond, these tips will help you through every step of the journey.

To redeem the offers in this episode:

- For 30% off on Zencastr: zen.ai/rogue30

- To advertise with Zencastr podcasters: zen.ai/runningrogue

- For free Vitamin D and travel packs with your first Athletic Greens purchase: athleticgreens.com/runningrogue.

Managing running injuries is hard for so many reasons. One reason is that the prevailing wisdom on these injuries is generally just wrong, making it very hard to know the right things to do.

In this episode, I give you 9 common mistakes that I see when people try to manage their running injury, and how to find a better way.

It starts with a realization that running issues, niggles or injuries are a part of training and pushing your limits, even when you are doing everything else right. You job isn't to hope that they stay away, but rather to learn how to proactively address them before they take you out of training altogether. This episode will help you do that.

Offer codes in this episode:

a. For 30% off on Zencastr: zen.ai/rogue30

b. To advertise with Zencastr podcasters/creators: zen.ai/runningrogue

c. For 50% off with Care/Of: Use code rogue50 at takecareof.com.

On this show, I talk a lot about the mechanics of training and the X's and O's of each period in training. In many ways, that's the easy part. It's the what-to-do in training part including the workouts and long runs and miles per week. How to do it is a little harder, however.

In this episode, I breakdown the seasons of a training cycle and talk about how to approach each one in terms of your mental approach and preparation. You will learn when to back off and be conservative and when to press the edge. You will learn when to refine each element in your race day gear and nutrition, as well as when to have your mental tool kit fully assembling (+ what that should include).

This episode is all about making sure you peak at the exact right time, and with fall races around the corner, it's the right time to be thinking about just that.

In addition, please welcome Athletic Greens as a new partner to the show. To redeem the offer in this episode, go to athleticgreens.com/RUNNINGROGUE.

In this episode, I give you a mini-smorgasbord of topics from recent questions I've received from athletes.

First of all, I talk about the practical elements of training in the heat including how to do a sweat test and how to plan your daily hydration with electrolytes.

Then, I talk about how to transform negative self-talk into positive self-talk in 4 practical ways that will help re-program your brain to avoid some of those negative thoughts that can bring us down.

In this episode, I reference this article from Alex Hutchinson, a great read:

https://www.outsideonline.com/health/training-performance/self-talk-athletic-performance-research-2022/

Do you want to do this sport for a lifetime AND smash big goals along the way?!? Then, this episode is for you.

In it, I break down 18 intangible and tangible factors that will help you enjoy this sport for the long term. From the mental side to the practical sides of training and longevity, this episode has it all. And by the way, if you do these things, then they will help you find the fastest version of you as well. Do you have the patience to do things the right way?!?

To redeem the offer code in this episode, go to takecareof.com and use code rogue50 for 50% off on your first order.

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

In this episode, I teach the why, the what, and the how of a very important training principle... the power of progression. From warm-ups to easy runs to workouts and races, your goal should be to start a little slower and finish faster at every opportunity.

Learning to execute your runs in this way will teach you how to enjoy your best workouts and ultimately to race your fastest. It is easier said than done, however, so I break down all of my tips on the topic in this episode. Listen, learn, and then go practice it yourself.

In this episode, I share the audio from an Instagram Live with my last guest Nicole Winter (@nicolemruns). She asks me questions from her audience on the fundamentals of running.

We pretty much cover it all including breathing and running, form and cadence, building speed over time, managing recovery, how to think about chasing the BQ, training for a trail marathon, predicting your marathon time, whether or not to time-cap your long runs, and more.

Thank you to Nicole for having me and to her audience for the amazing questions.

In this episode, I welcome Rogue athlete Nicole (Rauch) Winter to the show. I coached Nicole to her first marathon in January, and now she has dreams to chase a Boston qualifier next year.

In our conversation, we start from the beginning, discussing her background in sport and how she got into running in the first place. She describes the joy she experienced on her first run and how running is still an important outlet for her balance and mental health.

As her running journey progressed, her mom encouraged her to try races, starting with a 5K and 10K before bumping up in distance to the marathon. Her first marathon training block did not goes as planned, however, and she was forced due to a knee issue to drop down to the half.

Ultimately, she found her way to Austin and eventually to Rogue where I helped her train for her first marathon in Houston in January of this year. We talk about her training for Houston and then all of the vibes of the race itself including the many things she learned along the way. Then, we discuss what's next and how she plans to chase her new goal to qualify for the Boston Marathon.

Nicole's story is relatable to so many, and you will learn tidbits about training throughout. Enjoy the episode and then go follow her journey at @nicolemwinter_ and @nicolemruns!

Thank you to a listener suggestion (and questions), this episode is dedicated to those that get a late start in running.

Regardless of when you start, you are worthy of big goals in this sport. In this episode, I talk about when to start, how to think about goal setting and potential, improving running form at a later age, and practical tips for getting started as a late-bloomer.

It's never too late to become a runner, and I hope this episode might just give you that final nudge.

To take advantage of the offer in this episode, go to takecareof.com and use the code rogue50 for 50% off on your first order.

Training for fall marathons and half marathon is upon us with the focus for many now shifted to goals in September, October, and November.

That means closing the chapter on your last cycle of work and starting a new one.

In this episode, I give you 10 tips for making sure you kick off your new training cycle the right way. Here's to more goal smashing ahead!

Disclaimer: This episode contains the story of one man's journey to face challenges with addiction and mental health (anxiety and depression). The discussion may be triggering for some, so please proceed with caution. In addition, Michael and I are NOT trained professionals so if you are struggling with one of these challenges, then we encourage you to seek professional help.

May is Mental Health Awareness month, and I am honored to share the story of Rogue athlete Michael Wilt in this episode.

Michael has struggled with anxiety, depression, and addiction since his college years. His alcohol addiction pushed him close to death in June of 2014, which was the wake-up call he needed to finally turn his life around and get the help he needed.

During his recovery journey, Michael discovered running as an outlet, and he completed his first marathon in Austin in 2016 in 4:47. From there, he has improved his marathon time by nearly 2 hours, running 2:48 in Houston earlier this year.

In this conversation, we dig deep on his parallel mental health and running journeys to find inspiration that will touch us all. Thank you to Michael for his willingness to open up and share!

To redeem the offer in today's episode go to takecareof.com and use the code rogue50 for 50% off on your first order.

And yet, consistency can be so hard with all of the constraints we have in our daily lives including work, kids, and important relationships. In this episode, I talk about the importance of consistency, how I like to think about framing the trade-offs around consistency (hint: it's about priorities and not excuses), and then 10 ways to help you improve your consistency. We can all get better and be more consistent, and I hope this episode will help you do so.

In this episode, I get back to my growing series on the feelings of running. In this one, I talk about passion and apathy. What does it look like when we experience each one in this sport? And how do you overcome and/or channel each?

If you have ever had a moment when you couldn't get out the door for your run or when you were ready to quit a race, then this episode is for you.

Marathon Monday is back after a 3-year hiatus, and it's the 50th anniversary of women being officially allowed to enter the race.

In this episode, I give you one of my favorite Boston stories to commemorate the year that Bobbi Gibb became the first woman to run Boston as a bandit in 1966.

I also break today the elite fields on both sides and give you my predictions for the podiums as well as the top Americans.

Then, I give my recommended Boston race plan for those toeing the line on Monday, as well as some crazy stats about the difficulty of running a negative split on this iconic course.

If you aren't running on Monday, then you should definitely be watching. I will be in Boston to cheer and coach myself, and I hope to see some of you there!

In this one, I give you 11 running hacks to improve your running journey that cover the gambit from eliminating shoe funk and avoiding chafing to better recovery and route finding and more. Hack #1 is worth the price of admission alone!

Super shoes have revolutioned racing times in the last several years... there is no denying it. They can help you run a marathon anywhere from 1 to 5 minutes faster without any change in your fitness. Now that they are more ubiquitously available, each of us must ask ourselves... should I get a pair, and more importantly, how should it impact my training and racing?

In this episode, I try to answer the big super shoe questions such as:

- Should I get a pair?

- If so, how should I choose the right one for me?

- How should I break them in?

- When should I wear them in training?

- How do they affect recovery?

- How should they affect my race pace and frequency of racing?

I try to answer all of these questions and more in this episode.

To take advantage of 20% off at InsideTrack, go to: insidetracker.com/runningrogue.

In this episode, I talk about coach-athlete relationships and how to optimize yours. Whether you have an in-person coach, a virtual coach, or are following the schedule provided by a coach you don't know, I give you 3 pillars to optimize this relationship to best reach your potential from it.

Those pillars are: trust, communication, and ownership. I drill into all three and give you tips to think about for each.

If you don't have a coach, then I highly encourage you to get one. You can go back to episode 139 for tips on how to choose a coach.

To redeem the offer from InsideTracker go to www.insidetracker.com/runningrogue for 20% off their entire store.

A listener slid into my instagram DMs (@roguechris) and asked me about my 5K/10K training for this spring. So, I decided to invite on my coach - Coach Cathy Casey - to discuss our approach for this spring block of work.

Cathy coaches one of our Team Rogue groups in Austin, TX. She came to Rogue after spending 18 years in collegiate track and field where she eventually became head coach of the women's track and field program at Southern Methodist University (SMU). She is also an Ironman triathlete herself.

In this episode, we talk with Cathy about how she structured this training block, key workouts, prep races, and racing strategy for those two distances. If you want to get fast, this is the episode for you!

To take advantage of the 20% off offer in this program go to www.insidetracker.com/runningrogue.

The tempo workout is perhaps the single most important workout you will do as an endurance athlete, especially for those racing half marathons and marathons. It's the cornerstone of building aerobic strength (aka endurance). And yet, there is some confusion about what the word means and how to apply it in your training.

In this episode, I break it all down and give you the how-to guide for the tempo workout from the purpose of this work to the types of workouts you can do, including timing and how to execute them.

To execute the offer from this episode, go to insidetracker.com/runningrogue for 20% off.

The tempo workout is perhaps the single most important workout you will do as an endurance athlete, especially for those racing half marathons and marathons. It's the cornerstone of building aerobic strength (aka endurance). And yet, there is some confusion about what the word means and how to apply it in your training.

In this episode, I break it all down and give you the how-to guide for the tempo workout from the purpose of this work to the types of workouts you can do, including timing and how to execute them.

To execute the offer from this episode, go to insidetracker.com/runningrogue for 20% off.

To quote Brene Brown, "choose the great adventure of being brave and afraid at the exact same time." For us, running is that adventure, and this episode is my ode to just that.

In follow-up to episodes 258 and 259, I continue my conversation on the feelings and emotions of running, this time by talking about fear and courage. What are the fears we face when setting big goals and chasing finish lines? And, how do we show courage in this sport?

For each, I talk about examples of what it like in my experience as an athlete and coach. Then, I talk about how to face fear and how to channel your courage with others to do even more.

To take advantage of the offer in the episode, go to insidetracker.com/runningrogue for 20% off.

Running technology and wearables have come so far since the days of the simple, Timex Ironman watches that could store 10 laps. Now, we have GPS watches, HR monitors, and other wearables that can track our biometrics 24/7.

Are we better off for it? I think so, yes, but only if we are careful in how we use these tools. In this episode, I give you five "dos" and five "don'ts" for how to use these tools. They should support you in pursuit of your goals instead of becoming counter-productive or destructive instead. The tail should never wag the dog.

It's been a while since I've broken down the course for the Austin Marathon and Half Marathon, and I haven't done so since the course changed in 2018. Well, the race is coming up on February 20th so I give you the audio from an Instagram Live session I did on the @roguerunning page doing just that.

My themes for this year are courage and precision, and for those racing, I encourage you to bring those characteristics to bear on race day. Then, I break the half marathon course down into 4 sections and the marathon course down into 6 sections, talking about approach and pacing recommendations for each.

If you are racing Austin, best of luck to you. And if you aren't racing Austin, then I believe there are still lessons in this episode for any rolling course.

To take advantage of the InsideTracker offer in the episode, then go to insidetracker.com/runningrogue for 25% off their entire store.

Downhill courses like Boston or the Revel races require unique preparation in order to perform your best. In this episode, I give you 6 things to consider when prepping for a downhill or rolling course. Prepare your mind, and prepare your body to run fast and let gravity do its thing!

To take advantage of my offer with InsideTracker for 25% off, go to www.insidetracker.com/runningrogue.

In last week's episode, I talked about the medium long run (MLR) as fundamental to my process goals in 2022. In this week's episode, I talk about why the medium long run is so important and how to execute it most effectively in terms of timing, distance, and pace. Plus, I cover a listener question on what to do if you have to make adjustments or if something gets in the way of the MLR. Do you shorten, move it, or skip it altogether?

In addition in the intro, I give a quick reaction on the American Record results in Houston and tell you about my new podcast partner.

For 25% off from InsideTracker, go to:

www.insidetracker.com/runningrogue

Happy New Year in 2022! In this episode, I take you behind-the-scenes on my running journey as I chase a big goal of my own. I talk about the process goals I've set for 2022 and how you might apply those concepts for your own running journey.

If you focus on the process and the inputs, then the outcome will take care of itself. Here's to goal-smashing in 2022!

For the offer in this episode, go to takecareof.com and use code rogue50 for 50% off on your first order.

Continuing on the theme of last week's episode, this is my final episode of 2021. This week, I talk about the anxiety and peace of running and how to recognize and channel each into something productive. The anxiety of running is something that is normal with the primary question being: how can you channel it? As for peace, that feeling might be more rare so be sure to linger on it and learn from it when it comes. Either way, it's a privilege that running makes us all feel.

As your host, I feel thankful for all of you for listening and engaging with me in 2021. I will resume episodes during the week of January 10th. Happy holidays everyone!

I am excited to be back to you after a mini hiatus around the Thanksgiving holiday. This episode is inspired by Taylor Swift of all people and her documentary, "Folklore: The Long Pond Studio Sessions" (which you can find on Disney+).

You will have to listen perhaps to understand, but she inspired me to talk in more depth about the emotions and feelings that we feel in running and how to deal with and process them. In this episode, I dig in on two of them - pain and triumph. For each, I talk about the types of feelings you might have in each category, and then I give some tips on how to process those feelings/emotions.

The magic of this discussion is that I believe all can relate, regardless of pace, so please let me know what you think.

In this episode, I answer a listener question: how would you define "junk miles?" Do they exist and if so under what conditions?

I don't love the term "junk miles" so I give you an alternative term and two scenarios under which your miles would be considered "junk."

In addition, I give my thoughts on the NYC Marathon and try to put Shalane's Project Eclipse in context.

I often get questions about my coaching philosophy. Well, I first wrote it down and codified it in 2016, and now I am sharing it here in summary so that you can have it too. This episode represents the 12 key principles from training and racing that will help you achieve your long term potential. Are you ready to buy-in to the Running Rogue way?

In summary, the core principles are...

Training:

1. Do the work. Be consistent. No excuses.

2. Miles matter.

3. Go slow to go fast.

4. Respect the purpose of each day and each training phase.

5. Recovery is as important as the running itself.

6. Find strength and accountability in team (how ever you define it)

Racing:

1. Trust in your training on race day.

2. Execute the plan no matter what.

3. Race without fear of failure.

4. Start slow, finish strong.

5. Leave it all on the course.

6. Do it for you and for your team.

In episode 120 in April 2019, I chatted with Molly about her aspiration to qualify for Boston and her heartbreaking near-miss in April 2018 at Mt. Charleston. In that race, she collapsed at mile 26.0 in the finishing straight and ended up in an ambulance, even though she was on track to comfortably BQ.

Fast forward to October 2021 a couple of marathons and a pandemic later, Molly earned her Boston qualifier at the St. George Marathon. She did it with several ups and downs along the way, taking lessons forward from each failure. The journey wasn't easy or short, but she did it. I find her story inspiring and very relatable for many on similar journeys. Whether you are chasing Boston or not, you can learn from Molly's relentless pursuit of and eventual completion of this goal. Congrats Molly!

October 10th and 11th brought an epic return to marathon racing in the US via the Chicago and Boston Marathons. The conditions were tough for many, but the energy and magic were amazing anyway.

I was in Boston to run and experience one part of that myself. In this episode, I break down my post-marathon musings that might be helpful in you processing your races too.

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

I will answer these questions and more and also help you hone in on the incremental improvements needed to reach your long term potential.

Congrats to everyone who ran in the Berlin Marathon this past weekend. It is so amazing to see major marathons happening again after such a long break!

With that as inspiration, I put together this episode with final tips for the London, Chicago, and Boston Marathons including general tips for all three races and individual tips for each one. I talk about course logistics, course strategy, and weather considerations for all three. If you are racing one of these, then this is a must-listen!

The long run might be the most important run in any half marathon or marathon training block. However if you want to get the most from your training cycle, you should be doing workouts within a few of these long runs to practice race pace, learn to run fast under fatigue, and build resilience to finish strong on race day.

In this episode, I give you the do's and don'ts for building and executing these workouts and then talk about specific examples for you to try yourself. Every elite athlete is doing workouts like these, and I believe you are worthy and able to do them as well.

We have produced at least 7 episodes for this podcast on race planning for various courses throughout the country from flat like Houston or Chicago to hilly like NYC, Boston, or Austin. Those episodes have been very prescriptive and may or may not be applicable to the course you might face soon.

In this episode, I give you 8 steps for building and executing your own marathon race plan in order to give you the best chance for success on race day. Listen, learn and then apply to your next goal race so that you can start smart and finish strong!

Other race planning episodes include episodes 5 (general marathon), 8 (Austin), 14 (Boston), 46 (general all distances), 56 (Houston/3M/Austin), 98 (NYC), and 101 (CIM). Episode 150 talks about mental tips for race day.

So you want to do a half marathon before your marathon? Or a 10K before your half marathon? Great, but let's talk about it...

In this episode, I give you all the things to consider when doing a prep race including how to define and choose your goals for it, how to execute it whether you are racing all out or not, and of course, how to make sure it becomes an additive piece to the overall path to your "A" race. It's exciting that races are back again, just make sure you get the most out of every opportunity to toe the line!

Training paces and race paces are correlated, but they do represent separate and distinct decisions on the path to your goal. In this episode, I talk about 6 factors to consider when choosing your race pace - purpose, experience, race history, training results, risk tolerance, and of course, the conditions on the day.

Consider these factors, and then once you lock in a target, develop a race plan around it, put the blinders on, and go for it!

Here is the link to the AIU decision on Shelby Houlihan:

https://www.athleticsintegrity.org/downloads/pdfs/disciplinary-process/en/7977-Award-Reasoned-FINAL.pdf

In episode #240, I talked about the importance of slowing down in order to achieve your full potential. Unfortunately, that is so much easier said than done for many athletes. In fact, I think this is the single hardest concept for any runner to embrace fully in their training. As a result, countless runners are hitting plateaus or are chronically injured.

In this episode, I give you 6 things to do in order to internalize and execute on this core training principle. I promise it is simple, but that doesn't make it easy!

This topic might be the single biggest topic for questions that I get as a coach. What paces should I train at? How do these paces change with weather? What if I can't hit them? How should my training paces inform my race pace? What does this race result mean for my training paces? And I could go on...

These are all good and valid questions, but many of them are underpinned by common misunderstandings about how training paces work. In this episode, I try to bust some of those myths while laying out 9 truths about training paces and how you should use them.

Who else is going through Olympics withdrawal like me?!? I'm happy to have more sleep but definitely miss the inspiration of the Games. In this episode, I talk about 5 inspiring stories and athletes from the Olympic Games and how we can apply those lessons in our own training. Yes, we can learn from the best athletes on the planet. And yes, they are more like the rest of us than we think!

To finish my impromptu series on the phases of training, here is an episode on the taper phase of training (aka peaking mode). These are the final weeks of work where you reduce volume in order to get the body fresh and the mind sharp for race day. In the episode, I talk about what that means including how to reduce your mileage, what types of workouts to do, and of course, how to make sure you mental toolkit is locked and loaded for the big day.

Listen once now and then again in Sept, October, or November in your final weeks of training for that fall race!

Last week, we talked about the aerobic strength phase of training with a focus on building endurance through primarily effort-based work. In this episode, we take the next step into the race-specific phase of training and talk about the goals, guiding principles, and workouts you might execute in the final phase of work before the taper. This is the phase where it is time to get specific with your paces, goals, and workouts so that you are properly peaked for race day. You want to step right up to the edge but without going over it. That is easier said than done, but this episode will help you find that fine line.

To redeem the offer in this episode, go to manscaped.com and use code 20ROGUE for 20% off and free shipping.

As discussed in my recent episode on periodization, training should begin with a base or priming phase and then proceed to the aerobic strength phase of work. In this episode, I focus on the aerobic strength phase of work in training, including what it means and how to get the most from it. To start, we define aerobic strength and then talk about the guiding principles of this phase. Finally, we talk about the goals of the work during this phase and specifically how to accomplish them with workout examples.

This phase is perhaps the most important in your training cycle so do make sure you are optimizing it!

To redeem the offer in the episode, go to manscaped.com and use the code 20ROGUE for 20% off and free shipping.

I often get the question: where does cross training fit into my run training?

The answer to that question is more nuanced than you might think. In this episode, I define cross-training for you and then talk about for whom and how it might fit into your overall running routine. Spoiler alert: it may not be for everyone and that's ok.

To use the offer code mentioned in the episode, go to takecareof.com and use the code rogue50 for 50% off on your first order.

In one of the most counter-intuitive concepts in sports, you can only optimize your potential as a runner by slowing down. Yes, I said it. You have to go slow in training in order to go fast on race day. In this episode, I present 5 different ways that you need to slow down in training in order to get and smash your long term goals. If you can set your ego aside and embrace these concepts, then you will find breakthroughs in your running for many years to come.

Running is running. The elites do it more and faster, but their experiences aren't as different from ours as you might think. In this episode, I bring you 7 lessons from the first weekend of the Olympic Trials. These are lessons that you can apply in your own running and life. Thank you to an amazing group of athletes - Allyson Felix, Cory McGee, Woody Kincaid, Elise Cranny, Karissa Schweizer, Heather MacLean, Elle Purrier, Emma Coburn and Abbey Cooper for the inspiration!

To redeem the offer code from the episode go to: greenchef.com/rogue100 and use code rogue100 for $100 off and free shipping.

With this episode, I take a departure from my usual training content to talk to you as fans. Yesterday, we learned that Shelby Houlihan, American record holder in the 1500m and 5K, is now serving a 4-year ban for ingesting a banned substance. She claims that the banned substance - Nandrolone - was ingested via a burrito from a food truck. WADA did not buy her story and confirmed her ban via the Court of Arbitration for Sport (CAS).

In this episode, I discuss why I don't believe Houlihan's story to this point, but also why I think you should still have hope in the sport. True or not, please, please don't let this make you jaded. There is too much inspiration to still be had. Instead, dig in, get educated, and then choose who to invest in. As a fan, you have that choice, and I encourage you to use it.

To join the She Squad, go here:

https://www.roguerunning.com/womenhalfmarathon

To use the care/of offer code, go to:

takecareof.com and use code rogue50 for 50% off on your first order.

Long distance running is an efficiency game, and far too many of us are constantly pressing the edge and running ourselves ragged instead. Relaxed running is fast running, but that's so much easier said than done. In this episode, I give you 5 tips for finding new gears by embracing this concept. Learn to relax and stay in control while running, and it will pay off.

It's that time of year in many places where the training starts to get hard thanks to the heat and humidity of the late Spring and Summer months. In Austin, we've already seen mornings at 70+ degrees and 90%+ humidity. For better or worse, this means you have to make adjustments to your training in order to optimize your work in the summer in order to get your fall goals. In this episode, I give you 5 tips to do so as you learn to embrace the suck!

Links to Podcast Training Options:

Renegades

She Squad

Links to Craft Baselayer Tanks:

Men's

Women's

Many will try to sell you magical ways to improve your form through various "methods" and books of wizardry. To me, it's all snake oil. No one has a patent on the best running form. There is no secret. The goal is simply to be more efficient within your body, based on how it works already, and nothing more.

In this quick-hit episode, I give you 4 simple ways to improve your form over time. These are things you can do every single week to get faster in the long term. There are no hacks, and you won't see instant progress, but you will be investing in the goal smashing of your future self.

Here's my list of drills:

As a coach, I help athletes face insecurities related to their training all the time. I am here to tell you that: a) everyone faces these insecurities regardless of their pace or background, and b) these insecurities won't necessarily go away, but you will get better at managing them.

In this episode, I talk about 3 common insecurities that I see, how they might manifest, and what you can do to deal with them productively.

To redeem the offer in the episode, go to: greenchef.com/90rogue and use code 90rogue for $90 off on your order plus free shipping.

As a by-product of the pandemic, I've seen more running burnout recently than normal. If you're in this place, it's ok. It's not your fault, but you do need to be proactive about dealing with it BEFORE you get after chasing your next goal. In this episode, we talk about the definition of burn-out, the causes of burn-out, and what to do both mentally and physically to get through it.

Alex Hutchinson article:

https://www.outsideonline.com/2422605/perfectionism-athlete-burnout-research

To redeem the offer in the episode:

Go to www.takecareof.com and use code rogue50 for 50% off on your first order.

The long run might be the most important element of any training program. And yet, many of us and many training programs aren't optimizing it. Or worse, the long run is executed in a way (often by running it too fast) that is counter-productive to training. In this episode, we talk about why the long run is so important and then how to get the most out of it.

I answer the important questions on the what, when, how often, how long, and how fast of the long run. Plus, at the end, I talk about ways to optimize this most important run of the week.

In this episode, I talk with the full Rogue Expeditions team, Allison Macsas, Gabe Steger, and Sean Meehan about their new book Venture, The Rogue Expeditions Story. The book tells the story of the Rogue Running sister company from its ideation on a 2012 trip to Morocco to today with trips to 9 different destinations worldwide. The book is full of crazy and funny stories from the trips as well as some of the adventures behind the scenes making this dream a reality. You will walk away from this conversation with a smile along with lessons for business, life, and of course, running.

You will also want to immediately book a trip and get your hands on the book! You can pre order the book here starting on May 1st:

https://www.roguexpeditions.com/venture

There is nothing more inspiring to me that watching an athlete set a big goal, do the work, and then execute a plan to smash that goal. In this episode, I tell the story of Roberta Gibb, the first woman to run the Boston Marathon in 1966 and share my 5 lessons in goal smashing from her story. What's your goal and are you ready to do the work to smash it?

To redeem the offer in this episode go to greenchef.com/90rogue and use code 90rogue for $90 off and free shipping.

In episode 227, we talked about priming yourself for the training to come for races in the fall. In this episode 229, we take that one step further and lay out a 22-week periodization plan for fall half marathon or marathon training, allowing you to build to a hypothetical peak in October. We answer one fundamental question: How should you sequence your training in phases in order to be most ready on the day that matters? I give you 5 important phases and talk about what you should emphasize in each phase in order to optimize your race build-up. Are you ready?!?

For the offer in this episode, go to www.takecareof.com and use code rogue50 for 50% off on your first order!

Last week, I saw a poignant letter from Lauren Fleshman to her younger self (linked below). It inspired me to think about the lessons I might share with my younger running self. In this episode, I give you (and the younger me) 8 lessons from my 20+ year running journey. Some are focused on training mechanics, while others are focused on how to understand and enjoy the journey more. I certainly don't regret the twists and turns that have taught me these things, but I do perhaps wish I knew or learned a few of these sooner! What have you learned in your running journey so far? What would you tell your younger self?

Here is the full letter from Lauren Fleshman to her younger self:

https://www.milesplit.com/articles/211759/dear-younger-me-lauren-fleshman

Here is the link and code for the offer in the episode:

magicspoon.com/RUNNING (code: RUNNING for $5 off)

The birds are chirping, spring is in the air, and the virtual Boston Marathon just opened for registration. With fingers crossed and simultaneously knocking on wood, hope is building for real, live, in-person fall races to happen. If that's true, then training for those fall races starts soon! In Austin, we will be kicking off our fall training on May 8.

What does that mean? It means you need to be primed and ready to begin training very soon. As a former coach of mine used to say, it's time to get fit enough to really train. In this episode, I give you 5 steps to prime your body for the work that will come so that you can hit the ground running in week 1 of your training block. It's time to get ready for the real training to begin again. Will you be ready?!?

Here is a link to an article on Maggie Montoya, which includes the Anderson Cooper interview and GoFundMe link mentioned in the intro:

https://www.womensrunning.com/culture/news/support-maggie-montoya-after-boulder-shooting/

Here is a link to the Magic Spoon offer: magicspoon.com/RUNNING. Use code RUNNING for $5 off your first order.

Tenille Hoogland (@hooglandt) has a fascinating story in sport from growing up in Canada as a province-best synchronized swimmer to a later career as a pro triathlete. She wanted badly to make an Olympic team, but that dream never became a reality. During that time, she also spent time within the Rogue community in Austin as an athlete and coach. Now, she is still a coach, is co-founder of the Resilient Athlete Project, and is an advocate for women in sport. She also has fresh perspective and a whole bunch of life lessons from her nonstop pursuit of the next goal that drove her early in life.

In this conversation, we talk primarily about embracing failure and how to channel it into something positive, but there are many more lessons buried within. In particular, we dig into how to balance overall health and performance, which can be a tightrope to walk for many. Listen in, and I think you will walk away with a new perspective on your own journey as well.

Elite, amateur, and all degrees of fast, for those pushing toward a big goal, we all face self-doubt as runners. It might come as the everyday narrative in our heads or the fleeting thoughts that make you question yourself in a race or workout. Either way, it's important to develop tactics to deal with self-doubt so that you can smash your biggest goals. In this episode, I talk about types of self doubt and then 5 practical tactics to address it when it comes.

For the Green Chef offer, go to greenchef.com/90rogue and use code 90rogue for $90 off and free shipping.

In this episode, I start with an intro discussing my perspective on the virtual race announced recently by the Boston Marathon, where all athletes are allowed to participate. Then, I turn to a discussion on tips and recommendations for building toward a breakthrough race. What will it take for you to get that PR, that milestone time, or that Boston qualifier? I have 7 ideas for you to ponder and incorporate into your own training, but spoiler alert, there are no hacks or shortcuts. Just hard work!

For the offer in the episode, go to www.takecareof.com and use code "rogue50" for 50% off on your first order.

Here is the list of drills that I use with my athletes here in Austin:

- Heel-toe walks
- Heel-toe skips
- Walking high knees
- Full speed high knees
- Regular skipping (A-skips)
- Skipping with Pawbacks (B-skips)
- Butt Flicks
- Backward Butt Flicks
- Rapid turnover
- Bounding
- Side to side (up and back)
- Over/under (up and back)
- 2 short strides

After a week off due to complications from the winter storm in Texas, I am back to you this week with 49 minutes all on the recovery run. As a coach, one of the biggest mistakes I see is runners taking their recovery runs too fast. If you do that, then it's not a recovery run, and you are asking for injury. Plus, you are likely getting suboptimal output on your long or hard day as well.

In this episode, I talk about the why, the where, and the hows of the recovery run so that you can get the most out of your entire training week. Remember, recovery is where you grow, where you build fitness, and the recovery run is the centerpiece of that growth. Listen in and learn to better execute those super easy days!

You will commonly hear runners talk about getting to their "race weight" in order to achieve their goals on race day. I'm here to tell you that, as a running coach, I don't believe in that way of thinking. In fact, I believe it can be destructive and lead to under performance in many cases.

In this episode, we talk about how to reframe the discussion around race weight both in your mind and in your physical training. It's not the number on the scale that matters but rather the work you are doing to be the best running version of yourself. Healthy inputs = healthy outcomes and that equation as nothing to do with the weight you *think* you should be.

Here is the RW article on Elle Purrier:

https://www.runnersworld.com/advanced/a20828779/for-elle-purrier-farm-life-leads-to-fast-times/

In episode 216, I discussed a book I had discovered during my sabbatical: The Pain Relief Secret
How to Retrain Your Nervous System, Heal Your Body, and Overcome Chronic Pain. In this episode, I am excited to welcome the author of that book - Sarah Warren - to the show. Sarah is a Certified Clinical Somatic Educator who has dedicated her life to helping people live happier and more-pain-free lives.

Her book introduced me to a way of thinking about pain and running injuries that was completely new to me, and I believe you will find it helpful to you. We talk about pain, how to listen to it, and how to release tension in your body that will help you manage pain as well as achieve a more balanced mind/body connection.

You can find the book here:

https://somaticmovementcenter.com/somatics-book-pain-relief-secret/

Here are sample exercises to try if you are interested:

a. For plantar relief: https://somaticmovementcenter.com/plantar-fasciitis-exercise/
b. For posture: https://somaticmovementcenter.com/posture-exercise/
c. For sciatica or piriformis issues: https://somaticmovementcenter.com/sciatica-exercise/

For those interested in the offer code mentioned during this episode, go to takecareof.com and use code "rogue50" for 50% off on your first order.

In this short and sweet episode, I start with discussion on the new date for the Boston Marathon and give my predictions on whether or not the fall major marathons will happen. Then, I talk about how to incorporate down weeks into your training. What are they? Why should you be taking them? What do they look like when you do take them? To answer that last question, I give you 6 tips on how to take a down week in order to get the most from it.

Ultimately, down weeks are designed to help you stay injury free while also building to optimal fitness. If you aren't taking down weeks now, it's time to start!

As I enter 2021, one of the themes in my personal running journey is to get back to the basics of the work, to embrace and enjoy the fundamentals in order to lay a foundation for big goals still to come.

In this episode, I talk about 5 pillars of a solid running foundation that will keep you happy, healthy, and getting faster in the sport for years to come. This episode is not only for those struggling to get motivated right now but also those who are crushing it who just need a reminder about the things that matter most in this sport. Do you want to smash your running goals over the long term? Do these 5 things consistently, and I promise you the work will pay off. It's only a matter of time.

In this conversation, I talk with Cami Hawkins, CEO of Marathon Kids, about getting kids to fall in love with running. Marathon Kids is a national organization that has the mission to show kids through running that they can achieve more than they ever thought possible and be on the path to healthier lives. Marathon Kids has served over 2.5 million kindergarten through 5th graders in its 25 years and hopes to continue to do so for the next 25 years. With this conversation, I have 3 goals:

1. Bring awareness to the great work of Marathon Kids to get kids active, an organization that I have been work with directly for the last 17 years. I now serve as Board Chair and am a parent to 3 Marathon Kids.

2. Provide tips on how to get your kids to fall in love with running while also building their fitness in a healthy and sustainable way.

3. Ask for your support of the organization. During the week of January 25th, I am going to cover 104.8 walking and running miles in order to raise awareness and fundraise for the cause. I would love for you to support my goal to raise $20,000 to help fund the next generation of Marathon Kids.

Give the gift of running and donate to the cause here: https://app.hellofund.com/view/fundraiser/BZ6u6m6ukYn

All proceeds are tax deductible and go directly to Marathon Kids to be used to support their mission.

I am excited to bring you this conversation with Michael Krajicek, founder of Atreyu Running. Michael's story is a fascinating one as a renaissance man who has made a living as a gig player in the music industry, as the owner/operator of a novelty hot dog restaurant, and now as the visionary behind the running shoe subscription business called Atreyu Running. He also cut his teeth in the running shoe business on the shoe floor at Rogue!

Listen in to hear his inspiring story of overcoming drug/alcohol abuse to find a new path via his passion for running and for running shoes. His goal with Atreyu is to help you unlock your inner warrior. Are you ready to join him?

For those interested in the offer mentioned in this episode, use the code rogue50 at www.takecareof.com for 50% off on your first order with care/of.

In this episode to kick off the new year, Chris returns to his hosting duties and welcomes guest James Dodds to the conversation. James is a prior guest on the show and fellow Rogue coach.

Chris opens up about the reasons for taking his break in the final two months of 2020, plus gives the lessons he learned during that time. Then, Chris and James turn to predictions about what racing will look like in 2021 and how to think about your training during this new year, still with plenty of uncertainty. Happy New Year everyone. Chris is excited to be back!

As mentioned in episode 207, Chris will be taking a break from hosting the podcast until January. In his place, fellow Rogue coaches Jennifer Howard-Brown and Ruth England are leading a series of conversations with everyday women who we find incredibly inspiring.

In this conversation, we feature episode 120 guest and a coach in our Dallas-area community... Molly Dykstra.

Chris will be back next week!

As mentioned in episode 207, Chris will be taking a break from hosting the podcast until January. In his place, fellow Rogue coaches Jennifer Howard-Brown and Ruth England are leading a series of conversations with everyday women who we find incredibly inspiring.

In this conversation, we feature Rogue community member Brenda Stephens. She shares her gut-wrenching story of how running helped save her life after the death of a child.

In this conversation, we feature a Rogue coach from our Austin community – Emily Kozel. As mentioned in episode 207, Chris will be taking a break from hosting the podcast until January. In his place, fellow Rogue coaches Jennifer Howard-Brown and Ruth England are leading a series of conversations with everyday women who we find incredibly inspiring.

For those that want to take advantage of the offer code mentioned in this episode, go to takecareof.com and use code rogue50.

In this conversation, we feature a long-time Rogue member Emily Howell as she tells her story about how running has helped her through a variety of personal challenges.

As mentioned in episode 207, Chris will be taking a break from hosting the podcast until January. In his place, fellow Rogue coaches Jennifer Howard-Brown and Ruth England are leading a series of conversations with everyday women who we find incredibly inspiring.

For those interested in our new partnership with Green Chef, you can do to GreenChef.com/rogue80 and use code rogue80 for $80 off and free shipping!

As mentioned in episode 207, Chris will be taking a break from hosting the podcast until January. In his place, fellow Rogue coaches Jennifer Howard-Brown and Ruth England are leading a series of conversations with everyday women who we find incredibly inspiring.

In this conversation, we feature an original Rogue coach Janie Hayes.

As mentioned in episode 207, Chris will be taking a break from hosting the podcast until January. In his place, fellow Rogue coaches Jennifer Howard-Brown and Ruth England are leading a series of conversations with everyday women who we find incredibly inspiring.

In this conversation, we feature Chris's wife Amy McClung. You will see that he married way up!

As mentioned in episode 207, Chris will be taking a break from hosting the podcast until January. In his place, fellow Rogue coaches Jennifer Howard-Brown and Ruth England are leading a series of conversations with everyday women who we find incredibly inspiring.

In this conversation, we feature a Rogue coach from our Dallas-area community – Shannon Suess.

Also, go to takecareof.com and use code - rogue50 - for 50% off on your first order!

As mentioned in episode 207, Chris will be taking a break from hosting the podcast until January. In his place, fellow Rogue coaches Jennifer Howard-Brown and Ruth England are leading a series of conversations with everyday women who we find incredibly inspiring.

In this conversation, we feature episode 186 guest and Rogue community member Dionn Schaffner.

In this episode, we kick off a series of interviews with *regular* women who will bring you maximum inspiration for running and life. First up is episodes 2 and 39 guest, Allison Macsas. Allison is a 3-time Olympic Trials Marathon qualifier and leader of Rogue Expeditions. She is fast, smart, creative, and oh so inspiring. I think you will love getting to know her a little better.

Ruth England and Jennifer Howard-Brown (episode 179 guests) will lead this podcast series while I take a short break away from my hosting duties to recharge personally and spend time with family. Everything is good here... just taking a little break so that I can come back strong and fresh in 2021.

In this week's episode, Brodie Sharpe, physiotherapist and host of the Run Smarter podcast joins me for a new edition of the true-false episodes. This time we discuss running injuries in an attempt to debunk many of the myths associated with avoiding, getting, and recovering from injury. Topics include when pain is or is not your friend, whether or not running is bad for your knees, and whether or not stretching helps prevent injuries. In many cases, the answers will surprise you in this fun debate between coach and physio. Enjoy!

With the proliferation of new wearable technology (including the Oura ring and Whoop band), you may have heard the term - heart rate variability - as a new way to track your recovery and readiness on any given day.

It seems simple on the surface, but it's a little more complicated in application than you might think. In this episode, Jason and I break it all down in an attempt to explain heart rate variability including what it is, how to track it, and most importantly, how to apply it in your training.

In this episode, Jason Brooks joins me for the 2nd part of our two part conversation on stress. In episode 202, we discussed total stress loan and the concept of stress inventory in order to set your stress baseline objectively. Now in episode 204, we discuss putting that concept into action with the stress management audit to help you manage, minimize or eliminate unproductive stress in your life that might be affecting your training.

In addition for those interested in our Virtual One to One training, you can get more info here:

https://www.roguerunning.com/virtual-11

Or contact Jason here: jason@roguerunning.com.

In this episode, I break down all of the action in the London Marathon from Kipchoge's big defeat to Sara Hall's kick finish for 2nd and everything in between. There is so much inspiration to go around with this race, and I may have just scratched the surface in discussing it. If you are looking for hope for your running these days, then I think this episode might just be for you.

If you are a listener with a question, be careful what you ask because you might just end up on the show! In this week's episode, I talk to listener Sherri from Florida who emailed last week with several questions about managing an injury while trying to continue training. I address some of her questions in episode 190, but this conversation brings in the practical side featuring Sherri's story.

We get a little background on her, discuss her questions on managing and coming back from injury, and then talk a little bit about her next steps to smash her goals. Thank you so much to Sherri for having the courage to share her story with the world. I believe her story will help anyone who might be facing injury challenges.

For those interested in a Running Rogue podcast tee, you have until October 9th to order here:

https://www.roguerunning.com/rogue-gear-1/sav11w7znjnqppg5ve78kxlcx6746u

In this episode, I begin with a preview of the London Marathon including my picks for the elite race coming on Sunday, October 4th. Who will win in the head-to-head match up of Bekele vs. Kipchoge? And, can Brigid Kosgei break another world record?

Then in the ~24th minute, I turn to part one of a two-part conversation with Jason Brooks on stress. In this first part of the discussion, we talk about how to take an objective view of stress (vs. thinking only of its negative connotations). Then, we discuss total stress load and a very useful tool - the stress inventory - to help you identify sources of unproductive stress in your life that might be taking away from your training.

To purchase your Running Rogue podcast tee, click here:

https://www.roguerunning.com/rogue-gear-1/sav11w7znjnqppg5ve78kxlcx6746u

In this episode, I talk about the why, what, and how of effort-based training. It's important to remember that achieving your fitness goals is directly related to running at varying effort-levels in order to build your aerobic system in all of the right ways. Pace is only a proxy for effort. Effort is still king. And in order to effectively execute your training, then I believe every athlete should understand the effort desired for every workout and how to dial into it. I give you 8 effort zones with the purpose for each, and then talk about ways to learn to feel them on your runs and in your workouts.

Below are the links I mentioned in the show.

For podcast-based training:

https://www.roguerunning.com/podcast-training

For our Denver interest list:

http://eepurl.com/hdn31v

For Care/Of:

takecareof.com (code: rogue50)

Episode 200 is here! This is a big milestone for me as a podcaster, and I wanted this episode to be a love letter to you, the listener for supporting me for the last 4 years. Thank you to all of those who wrote in with emails for episode 200, and special thanks to hard core listeners Jennifer and Jafar for joining this episode to share their stories and their favorite episodes and to ask questions of me. I think there is a little something for everyone in this episode!

Below are the links I mentioned in the intro.

For podcast-based training:

https://www.roguerunning.com/podcast-training

For our Denver interest list:

http://eepurl.com/hdn31v

In this prelude to the big episode #200, Chris and Jason Brooks chat with strength coach Travis Goyeneche to discuss his strength training principles and his approach to periodizing strength training within a run training cycle. We talk about the importance of clean, fundamental movement patterns for all runners (including Olympians) and how to build upon clean movement in order to find new speed as a runner.

For those interested in training with us and getting access to Travis's training programs synced with ours, here are the links:

Base training:

https://www.roguerunning.com/podcast-foundations

5K to Marathon training:

https://www.roguerunning.com/podcasttraining

In this episode, we address an important topic brought to me by Erin Osenbaugh, a member of the Rogue Running community here in Austin. She raised the issue of size inclusivity in the community and how we can better make those with all body types and sizes feel included.

This discussion centers around her own journey on this topic as someone who came to running as an adult. We discuss the implicit messages embedded within clothing sizes in retail environments, imaging within the running community, inclusivity in training programs, and even the swag provided at races. Erin focuses on solutions while holding up a mirror for us all. Thank you to Erin for joining me to discuss this very important topic.

In last week's episode, Frank Shorter talked about following your instincts, knowing when to press and when to rest in training. BUT... that is easier said than done. It's really hard in practice and generally takes a lot of experience to get the balance right. Even at 20 years of running, however, I still make those mistakes.

In this episode, I give you cues to use within a training season and within a workout that tell you when to back off and when to go for it. How do you know when to back off in training? How do you know when not to do the full number of reps? Those are the critical questions that I try to answer for you in this episode.

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

For those who prefer the video version of this conversation, you can see that here:

https://youtu.be/FNAnQNnA2zc

In this episode, I start with an intro that includes a listener request as I approach episode #200, plus I talk about the just-announced London elite-only marathon on October 4th and Sara Hall's half marathon PR from a 5-person race this past weekend.

Then, I turn to a two-part conversation with Jason Brooks (one of the Rogue coaches) where we talk about his doubts and fears going into a big goal attempt for him - running Nolan's 14. [Nolan's 14 is a Colorado-based challenge where you attempt to run fourteen, 14,000 foot peaks in under 60 hours.] Then, I talk to him after the attempt where we find out what happened and how he is processing the takeaways. You will have to listen to hear whether he achieved his goal or not. Either way, this is a powerful and very practical conversation about dealing with your doubts and fears going into a big race, and then how to process the result afterwards. Thank you to Jason for being so open and willing to share.

Thanks to a listener suggestion, I come to you this week with 8 tips on balancing run training and life. It can sometimes be hard to fit it all in together, and that's true for everyone who is trying to smash big goals. Instead of listing the reasons why you can't, then focus on the reasons why you can.

Throughout the discussion, I give you practical tips from my own life that includes 20 years of balancing my own training with grad school, career changes, kids, entrepreneur life, and coaching hundreds of athletes. If I can do it, you can too!

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

In this week's episode, I welcome special guests Scott MacPherson and Darren Brown in a fun, meandering conversation. Both are former members of Rogue Athletic Club (our former elite team) and now with OOFOS in marketing or sales. Scott's a 2:14 marathoner whose claim to fame is beating both Meb Keflezighi and Ryan Hall in races. Darren became part of the first father/son tandem in the US to break 4 minutes for the mile and later won the BAA Road Mile as an elite.

While training with Rogue AC, they also worked with Rogue as employees and coaches. In this conversation, they share their perspective on Rogue history, talk about racing and training as an elite, and of course, give their tips and lessons on recovery from years of hard training.

Note: this is not a paid episode, but OOFOS is a product sponsor for our virtual 5K series this summer called the Front Door 5K series.

Track is back... major marathons are not. We start this episode with a recap of two mini track meets that happened this weekend in Utah and Oregon, including one in which the US 5K record was broken by the great Shelby Houlihan. Then, we turn to a quick discussion on the cancellation of the Chicago Marathon before switching to our main topic - finding purpose and motivation during this pandemic.

The racing calendar is quickly being cleared due to COVID-19 which is making it harder and harder for many to stay motivated. If that's you, then I get it, and you aren't alone. I give you 5 reasons to run right now, and 5 tools to put to work to help you stick with it. The work you do right now matters for the long term, and I hope this episode helps you stay on track!

It's been a weird time for many, and some of you may have gotten out of your running routine in the last several months for very valid reasons. You might be trying to re-start and don't know how best to do it. In this episode, I cover 7 tips for doing so that will optimize your chances for both staying healthy and for staying motivated while you rebuild that routine. With these tips, I answer questions such as:

- How do you re-build your routine?

- How do you build distance safely?

- When do you add back strength work? And when do you add back speed?

- How long will it take to feel "normal" again?!?

I cover the above questions and more!

In this episode, I begin with a brief reaction to the cancellation of the NYC and Berlin Marathons and include a few additional tips on how to pivot from them to another goal (to build on the discussion from episode 188).

Then, I turn to a fascinating conversation with Lisa Tamati, an ultra endurance athlete from New Zealand who has raced over 140 ultra marathons in her career covering over 40,000 racing miles! She's run across deserts and across the Himalayas and is the first woman from New Zealand to finish the Badwater Ultra Marathon. Badwater is a 135 mile race through Death Valley to the top of Mt Whitney, and Lisa finished it not once but twice!

Most recently, she has been on perhaps her most difficult journey yet helping her mother recover from a severe brain aneurysm that left her completely without memory and unable to function. Over 4 years, Lisa used all of the lessons she learned from enduring in her ultra career to relentlessly pursue a return to health for her mom. That journey is chronicled in her new book - Relentless, How a mother and daughter defied the odds - and I am happy to report there is a happy ending as her mom has returned to nearly full health.

Lisa teaches us a little bit about endurance and ultra training in this episode and a lot about being relentless in your training and in life. Listen in and then go grab one of her books at the links below or learn more at lisatamati.com.

Amazon links:

Relentless:

https://www.amazon.com/Relentless-mother-daughter-defied-odds-ebook/dp/B0866SRDXW/

Running Hot:

https://www.amazon.com/Running-Hot-Lisa-Tamati/dp/1877505099

Running to Extremes:

https://www.amazon.com/Running-Extremes-Lisa-Tamati/dp/1743317646/

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

More or less every time I line up for a race or hard workout, there is fear that comes in those moments. I think about questions like... how much will it hurt? how will I deal with the path? will I respond or crack under the pressure? what if I do crack?

Inevitably though, when faced with my physical, I do respond. It's not always great or perfect, but I learn something about myself every single time. I've also learned many other truths from taking part in the journey itself, both from my own revelations as well as the insights of my running friends and community.

In this episode with many-time guest James Dodds, we discuss this big question. What has running taught us? What truths has it revealed to us and how do we relish in those moments to learn?

In this episode, we take a pause from running content to talk again about the very important discussions taking place in our country on racism. With the help of long-time Rogue community member Dionn Schaffner, we dig into the ways that we can all help the cause by first educating ourselves and then taking action. As Dionn herself says, this is a time to educate, empathize, engage, and then expect others to do the same. She tells us how to do that in this episode.

Here are some other resources to support you in doing that as well:

Ways to support Black Lives Matter:

https://blacklivesmatters.carrd.co/

Daily curriculum option for learning in 10/25/40 minute increments:

https://docs.google.com/document/d/1H-Vxs6jEUByXylMS2BjGH1kQ7mEuZnHpPSs1Bpaqmw0/mobilebasic

Brene Brown podcast with Ibram Kendi on anti-racism:

https://podcasts.apple.com/us/podcast/bren%C3%A9-with-ibram-x-kendi-on-how-to-be-an-antiracist/id1494350511?i=1000476611079

75 things you can do for racial justice:

https://medium.com/equality-includes-you/what-white-people-can-do-for-racial-justice-f2d18b0e0234

In this episode, I start with a discussion of the sadness, helplessness, and hopelessness I've felt during the last week after George Floyd's murder. I don't have answers, but I do know that action speaks louder than words. I am committed to action, and here are a list of resources where you can also do something to support the cause to end policy brutality and racism in our country:

https://blacklivesmatters.carrd.co/

I know my words are no consolation for anything that is felt by the BIPOC community, but I also know that silence isn't an option either.

Then, I turn to a brief discussion on the news surrounding the Boston Marathon and how you might think about that if you were registered for it. And finally on our main topic, I discuss how to identify, assess, and manage 3 types of fatigue in training - noncumulative fatigue, cumulative fatigue, and overtraining. Two of those 3 represent good fatigue and one represents bad fatigue. You need good fatigue to be your best running self. You have to balance stress and rest in an effective way to peak at the right time. This means that you will be tired in training, but you have to manage that tiredness appropriately so that you don't go over the edge. If you can do that, big things await for you when you do unleash that fitness on race day!

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

For those who want to watch the video version of this conversation, here is the link: https://youtu.be/zltuU69lDj0.

This short episode captures a conversation I had with Kara Goucher during the Rogue fall training kickoff a few weeks ago. In it, Kara provides an update on her situation during this uncertain time, and she discusses how she is staying motivated to train. Plus, she covers how she has dealt with uncertainty throughout her career including the lessons we can apply now.

Finally, she ends with final thoughts for those who are looking to train for fall races but who aren't sure when or if those races will happen. Kara is always an inspiration, and I believe this conversation proves no different. I hope you enjoy it!

Here is a link to the Rogue news site for those looking to sign up for podcast training or who are curious about our Front Door 5K series.

https://www.roguerunning.com/rogue-news

For a full video of our fall training kickoff, you can click this link:

https://youtu.be/36luXzzkvoA

In this episode, I tackle an uncomfortable conversation on running and racism with one of the Rogue Dallas run leaders Alex Williams. Alex is an amazing runner in her own right, but she also happens to be a black female. She explains the complexities, challenges, and safety concerns of being a black woman on the run. We discuss how the biases and assumptions of others affect her planning for every single run, just because of the color of her skin.

This conversation was sparked by the tragic death of a black man at the hands of two white men for doing what we all love to do - just going for a jog. Here is more on Ahmaud's story and how the running community has rallied to call for justice for his death.

https://www.nytimes.com/2020/05/08/us/run-with-maud-ahmaud-arbery.html

We must do more to not only speak out for Ahmaud but also to promote more inclusivity and openness for those of color in the running community. Alex and I conclude the episode with a conversation on some of the things that can be done to dismantle racism (implicit and explicit) in our sport, but this conversation is just the beginning. Thank you to Alex for joining me and for giving me the grace to talk about this topic openly with her even though I know I have a long way to go in my own thinking.

You can learn more about Alex and watch her video on her blog site: https://www.alexandriawill.com/.

New or veteran runner, we've all had those stretches of training that just felt harder than they should. For you, this might be one of those times as we deal with the uncertainty of this current situation, but it could also be unrelated. In this conversation, I give you a decision tree with questions to ask yourself in order to get to the bottom of and then address your running funk. I talk about both the mental and physical reasons for a funk and give you practical tips to sort through either. I hope you don't need this podcast, but if you do, I hope it helps you get out of that funk!

Here is the article referenced from Alex Hutchison:

https://www.outsideonline.com/2411873/mental-fatigue-athletes-study-2020?utm_medium=social&utm_source=twitter&utm_campaign=onsiteshare

And the link to sign up for the podcast training interest list:

https://roguerunning.us13.list-manage.com/subscribe?u=0ead6e3aae35e2d5947b6f07e&id=d1c769a089

Training starts on May 11th!

Last week, Jason Brooks and I recorded our final podcast training episode for the season with our base training group. In that episode, we recapped lessons from the 16-week program across the strength, running, and lifestyle components of the program. After recording the episode, I realized that the lessons would be valuable for all of you. Plus for those interested in the program, it gives you a perspective on the elements that we discuss.

Our next base training program will start on May 11th. You can sign up for our email interest list here:

https://roguerunning.us13.list-manage.com/subscribe?u=0ead6e3aae35e2d5947b6f07e&id=d1c769a089

As promised last week, I interview Ruth England and Jennifer Howard-Brown for this episode to discuss their upcoming half marathon training program by women for women. We introduce you to Ruth and Jenn (both long-time Rogues) and of course talk about the program, but we spend the bulk of the time digging into specific insights on how women are different from men in training from hormones, menstrual cycles, and menopause to recovery and heat adaptation.

These insights are drawn from Ruth and Jenn's personal experiences as well as the book Roar by Dr. Stacy Sims. For those interested in learning more about this new podcast-based program with Ruth and Jenn, then join our email list by clicking here.

I am excited to bring 3-time guest Mallory Brooks back to the show to discuss her experience training with the Maffetone Method. I originally had her on to discuss her early stages in the program for episode #97, and now I have her back to recap her experience discussing both what she learned and what she might do differently.

The MAF method is a foundational program that is designed to help you improve your aerobic foundation. Many like Mallory use it for base training in order to improve your pace at a given heart rate level before moving onto greater intensity. Given the current situation, this type of training might be something to consider as a way to stay healthy and work on aerobic development while under quarantine.

Plus as a bit of intro with her, we get the behind-the-scenes perspective on dealing with the pandemic as a race director, including how you can support races during this difficult time.

For those interested in our May podcast training, check out these links:

a. For program details: www.roguerunning.com/podcasttraining

b. To join our email interest list: http://eepurl.com/gZKR5L

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

In this episode, I bring on one of our coaches in NYC to discuss the current situation in New York City. Justin has been coaching with us in Manhattan since January of 2019, leading groups to the NYC Half and NYC Marathon last year. To start this year, the group was prepping for the NYC Half again, but then everything changed.

Justin tells his story as a runner and a coach, and then we discussion the current state of affairs with the escalation of the COVID-19 pandemic there. Justin provides his perspective from his self quarantine in Queens. In particular, I appreciate how he encourages us all to think about those cancelled or postponed races. Justin's energy for running and the running community is contagious. It brought a smile to my face, and I hope it does for you too during a tough time.

Our hearts go out to all in NYC...

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

Check this link for the mobility tests that I mentioned from Coach Travis:

https://www.strengthforspeed.com/movement-test-1

Races are cancelled or postponed, and life is seemingly on hold or in limbo due to COVID-19. At Rogue, we've had to move to a completely virtual world with no in person groups due to the ongoing spread of the virus. This episode is primarily for our members in this temporary virtual world but also for anyone who wonders what to do now.

I discuss the current status of the situation with Rogue coach Jennifer Howard-Brown, and we focus the discussion on what to do with your training in the mean time. Every workout matters now, not just for your own sanity but to build your foundation for years to come. We talk about how to embrace that and keep doing the work!

Links from our discussion:

On the spread of COVID-19 and importance of social distancing:

- From the Washington Post

- From Medium

From Facebook on small business grants:

- https://www.facebook.com/business/boost/grants

For a list of virtual races:

- https://www.theramblingrunner.com/virtualraceseries

To join us virtually now:

- https://roguerunningsquarespace.memberspace.com/member/plans/0355800a5a

In this episode, I start with an intro discussing the Boston Marathon and the Coronavirus and then give my tribute to International Women's Day (which happened yesterday). Thank you to all of the women who inspire me... I give a small sample of those on this podcast!

Then, I turn to a topic that can be tough for many - how to process and bounce back from a bad race. We discuss how you can deal with the immediate aftermath, how to process lessons learned, and then eventually come back for your redemption race.

We have all been there, and I hope this episode helps you get through it so that you achieve your goals!

In this episode, I review an epic weekend of action with special guest Kara Goucher who was also in Atlanta to see the Olympic Marathon Trials. We break down all of the action from both races plus talk about the energy and vibe from the entire weekend. Then, at the end, I give you 5 lessons and takeaways for your own training and racing. This is a fun one!

Also, as mentioned, you can now support the podcast on Patreon if you are so inclined. We have 4 levels of membership with varying perks. Check it all out here:

https://www.patreon.com/roguerunning

It's all going down in Atlanta on Saturday starting at 12:08 EST for the men and 12:20 EST for the women. You can watch it all on NBC or NBC Sports Gold. In this episode, we break down both fields and Brad and I give our predictions on how the races will go and who will get top 3 to make the team.

If you are in Atlanta, join me with Kara Goucher and Shanna Burnette on Saturday at 8:30 am at the Olympic Rings in Centennial Olympic Park near the Trials finish line for a 3 mile fun run with the Clean Sport podcast hosts. I would love to see you all there!

In this episode which was recorded live at Rogue, I interview Carrie Cheadle and CIndy Kuzma on their new book - Rebound: Train Your Mind to Bounce Back Stronger from Sports Injuries.

Carrie, who is a certified mental performance consultant through the Association of Applied Sport Psychology, shares strategies for harnessing the power of your mind to run your best race, from connecting to your own hero’s journey to visualizing both success and setbacks.

Carrie and Cindy also discuss their new book, which explains how similar strategies can help athletes bounce back from injury stronger.

Carrie Jackson Cheadle lives in Northern California and is a mental skills coach and certified mental performance consultant through the Association for Applied Sport Psychology. She is author of the book On Top of Your Game: Mental Skills to Maximize Your Athletic Performance (Feed the Athlete Press, 2013). A popular source for media, Carrie has been interviewed for publications such as Men’s Fitness, Women’s Health, Outside Magazine, Shape Magazine, Runner’s World, Bicycling Magazine, and Huffington Post.

Carrie received her bachelor’s degree in psychology at Sonoma State University, California and her master’s degree in sport psychology at John. F. Kennedy University, California. She has been teaching and supervising masters students in the sport psychology program at that same university since 2006. Carrie consults with athletes of all ages and at every level, from recreational athletes, high school and collegiate athletes, to elite and professional athletes competing at national and international levels. In addition to being known for her expertise in sports performance and psychological recovery from injury, she is also one of the foremost experts specializing in mental skills training for athletes and exercisers with type 1 diabetes, and is the director of the Mental Skills Training Program for Diabetes Training Camp. Carrie has her own personal commitment to lifelong fitness and when she isn’t working with athletes, you might find her running on a trail, playing guitar, or hitting the slopes on her snowboard.

www.facebook.com/MentalSkillsTrainingforAthletes
Twitter: @feedtheathlete
Instagram: @feedtheathlete

Cindy Kuzma is a Chicago-based journalist with a specialty in fitness and health; a contributing writer at Runner's World magazine; and a runner who's completed 22 marathons, including seven Boston Marathons. She earned her master's degree from Northwestern University's Medill School of Journalism and has spent the past 15 years writing for national print and online publications, including Men's Health, Women's Health, Prevention, espnW.com, VICE, SELF, Outside, and USA Today magazines. She has also contributed audio reporting to The Runner's World Show and Human Race, podcasts produced by Runner's World.

https://www.facebook.com/cindykuzmawrites
Twitter: @cindykuzma
Instagram: @cindykuzma

Together, they’re the co-hosts of The Injured Athletes Club podcast and moderate an online support group for injured athletes. You can learn more about all these efforts through their website, www.injuredathletesclub.com.

In this episode, I start with a recap of some blistering fast races this weekend at the Millrose Games, plus a few Oly Trials tune up races on the road for athletes like Galen Rupp and Amy Cragg. They are both among the favorites, but what do their races say about their fitness leading into Feb 29th?

Then, I turn to a conversation with Natalie Picchetti on what we can learn from blood chemistry that the standard ranges and guidelines may not tell you.

Her story alone is fascinating, but you won't want to miss what she says about why the standard blood value ranges fail us especially as it relates to improving performance.

Note: The individual examples and cases discussed are meant as examples only and not meant to be applied without the guidance of a medical professional.

It's easy to be swindled into thinking that recovery has to be complicated or that it has to be expensive. It doesn't. That doesn't make it easy, but it can be really, really simple if you focus on the most important recovery elements.

In this episode, I remind you why recovery is so important and talk about the 3 core elements to recovery that you should optimize before worrying about anything else. Focus there before you worry about the complicated or expensive stuff like cryo or float pods!

In this episode, I am excited to introduce Brad Hudson as a new member of the Rogue Running team. We start with current events, discussing Bekele vs. Kipchoge in London and takeaways from the weekend of indoor action as track is back in the new year.

Then, we discuss Brad's background from a kid who ran his first marathon at the age of 12 to a collegiate at the University of Oregon under Coach Bill Dellinger to an elite marathoner who ran as fast as 2:13. We talk about Brad's influences as a coach and what he believes about mileage, easy running, recovery, marathon tapering and marathon recovery.

Then, we finish off with Brad coaching me up a bit as I discuss my sub 2:40 goal with him for the first time. We are excited to have Brad on the Rogue team...

To train with Brad and Team Rogue in Austin:

https://www.roguerunning.com/training-programs/team-rogue

To train with Brad virtually one on one:

https://www.roguerunning.com/roguevirtual1-1

In this episode, I start with 10 minutes of current events discussing the implications of a big weekend of racing in San Diego, Phoenix, and Houston.

Then, I turn to my main topic where I discuss 8 common training mistakes that might be keeping you from reaching your full potential. Are you making any of these?!?

In this episode, Chris starts with a little preview for the Houston half marathon this weekend (where US marathoners will be tuning up for the Trials) and talks about the women's elite field for London.

Then, he gives 6 predictions for the sport of running in 2020 and 4 tips for dealing with injury based on his recent experience dealing with one of his own.

In this episode, I answer a host of listener questions on topics from running/life balance to choosing the right marathon goal time to what workouts to do in a marathon cycle. Plus, we talk about strength vs. running days and diet vs. running. There is something in here for everyone.

Plus, here is the link to the sleep article that I referenced:

https://www.outsideonline.com/2405000/athlete-sleep-research-2019

In this last episode of 2019, Jason and I focus on the topic of base building. We discuss why you might consider a dedicated block of training for it, what's included, and some tips on how to execute the block. Plus, we introduce a new, podcast-based program just for base building.

We give details within the podcast, and you can find additional details and sign up here: https://www.roguerunning.com/podcast-training-base

The program will be limited to only 30 people. You can sign up between now and January 31st or until the program sells out. The training will start on January 13th.

In this episode, I bring back Sasha Gollish to talk about her experience at the World Championships in Doha as well as to discuss her blog series on resilience. Sasha always brings a fun and insightful perspective. Enjoy this one during this holiday week!

Disclaimer: This podcast is intended to help you improve your resilience in your running life. Sasha and I are not mental health professionals, and we advise that you seek the help of such a provider if you are dealing with deeper life issues on this topic.

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

In this episode, I bring back episode #83 guest Mary Margaret to discuss her quest for the elusive sub 4 marathon. She came on in July of 2018 to discuss that goal and to get some coaching from us on it. At the time, she planned to break that barrier in Twin Cities in October 2018 which did not happen as planned. We talk about that disappointment and her continued quest to get there including another attempt this fall. Did she get the goal? How did she get there? We talk about that and more!

Here are the links referenced in the show:

Podcast training sign ups: www.roguerunning.com/podcasttraining

Kara Goucher article from Women's Running: https://www.womensrunning.com/2019/11/profiles/kara-goucher-changing-course_103244

SI article on Megan Rapinoe: https://www.si.com/sportsperson/2019/12/09/megan-rapinoe-2019-sportsperson-of-the-year

Women's Running article on the women of NAZ Elite: Not linked online yet, but I will post here when it's up!

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

In follow-up to episode #156 about Mary Cain, a listener (thank you Mimi!) connected me to distance coaching guru Dena Evans to discuss the topic further.

Dena Evans has spent the the last 20 years dedicated to coaching athletes at all levels. It all started in 1999 when she became the Assistant Cross Country and Track & Field Coach at Stanford University under Coach Vin Lananna. In 2003, she was promoted to Head Women's Cross Country Coach and led the Cardinal to the NCAA cross country title that same year to go along with numerous other conference championships and other team and individual accolades during her tenure.

Since her 6 years at Stanford, Dena has served and continues to serve in various coaching roles with Team USA at events such as the World Cross Country Championships, the IAAF World Relay Championships, and the IAAF World Track & Field Championships (indoor and outdoor), including in Doha in October of this year.

In addition, she has spent the last 12 years as Club Director and Coach for the Peninsula Distance Club (formerly the Strava Track Club). The PDC is an elite development club dedicated to helping post-collegiate and adult athletes pursue their running goals in the Bay Area.

Prior to coaching, Dena was a stand-out soccer player and track and field athlete at Stanford University where she majored in American Studies as an undergrad and received her Masters in Education and Secondary Teaching Credential from the Stanford Teacher Education Program.

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

For this week, I had to hit pause on my previously planned topic and spend time discussing the Mary Cain story, which you can learn about here:

https://www.nytimes.com/2019/11/07/opinion/nike-running-mary-cain.html

I don't have all the answers, but I hope you don't mind me taking the time to process this incredibly brave and heartbreaking story from Mary.

In the podcast, my discussion centers on two areas:

1. How can we advocate for those like Mary who speak out against wrongdoing?

2. How can we think about body image and bodyweight in running in a better way?

I know that I still have so much to learn to better do my part as an athlete and coach for a better future in our sport, so please do share your thoughts to my email - chris@roguerunning.com.

As a side note: I don't discuss it directly but I believe in and advocate for a full, independent investigation into the culture of the Oregon Project and what amounts to child abuse in this case.

Many of you asked for me to dedicate more time to the nuances of the half marathon, so here is one episode along those lines! In this episode, I start with an intro giving some quick hit thoughts on NYC as well as a race that I ran on Sunday.

Then, I turn to the main topic to discuss the half marathon specifically. In this episode, I cover tapering, warming up, pacing, managing nutrition/hydration, and prepping your mental strategy for the half marathon distance.

While the marathon gets most of the press/buzz in our world, I believe that a well run half marathon is as worthy a goal. Plus, if you want to be your best self at the marathon, then a fast half marathon is a critical component in your training. Don't neglect your training for that distance as well!

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

This episode is all about celebrating Shalane Flanagan as she announced her retirement this past week. Shalane needs know introduction because her list of accomplishments is long including 3 NCAA titles, 18 US titles, 4 Olympic teams, and 4 major marathon podiums including one of each podium spot at NYC - 2nd, 1st, and 3rd.

After a brief intro, I turn to a discussion on the top 10 things that we can learn from Shalane Flanagan's career to apply in our own training. The discussion includes input from Kara Goucher who provided the #1 thing she learned in her time training with Shalane. The top 10 list includes everything from practical training advice to ways to gain a mental edge. While few among us have Shalane's talent, there is so much to learn from the consistent hard work that she invested in her career.

Also, here are the links to the 2 articles on her retirement referenced during the discussion:

https://www.womensrunning.com/2019/10/news/shalane-flanagan-retires-from-pro-running_103258

https://www.si.com/olympics/2019/10/23/shalane-flanagan-retirement-exit-interview-career-legacy-coaching

Episode 152 was a lightning rod for discussion as I received the most email ever within 24-hours of the episode as you all sounded off on shoes, Kipchoge, and world records. We start this episode with James with further reaction from me on shoes (should they be regulated?) and a special Kipchoge-based true-false question for James.

Then, we switch into part 2 of Running True-False with James where we again span the spectrum of topics from training to the mental side of the sport. Example true-false discussions in this episode include:

- Road racing (and training) make you a better trail runner.

- For a 4-hour marathoner, a 90 minute easy run provides the same benefit whether you run 10 minutes per mile or 11 minutes per mile.

- Coaching is primarily a one-way street.

- The fear of success is a bigger challenge for runners than the fear of failure.

And more...

Also, make sure you listen to part 1 with James in episode #149 if you haven't already.

Chris

There is so much to cover in this episode! We start with an intro discussing all of the topics and fast running from the weekend including:

- Nike deciding to shutdown the Nike Oregon Project

- Kipchoge getting it done to break 2 hours for the first time

- A world record going down at the Chicago Marathon and more!

Then at 41:15 into the episode, I answer your questions about racing the marathon including:

- How should I deal with pre-race nerves?

- Should I consider running with a pacer in the race?

- How should I use my watch to track pace?

- What should I do to recover from the marathon?

- What should I do if I have a bad day?

Thanks for those who sent in questions. As always, you can reach me at chris@roguerunning.com if you want to see if I will answer your question on the show!

With this episode Johanna Gretschel and I give you a final recap of the World Champs, preview and predict the Chicago Marathon, and discuss Kipchoge's Ineos 1:59 Challenge that will go off this Friday/Saturday.

Who will win Chicago? Can Rupp return to form? And will Kipchoge finally break the 2:00 barrier?

You can watch Kipchoge's attempt live here:

https://www.youtube.com/channel/UCrc3XCtBGtWErZUVVvn15jQ

In this episode, I start with an intro discussing two topics:

1. My recent interview with Kara and Adam Goucher for the Clean Sport Collective Podcast, episode #14. The link is below, but you can also find via most podcast distribution platforms.

2. Sifan Hassan's 1500m win at World Champs and what it means about how we should question out-of-this-world performances of any kind, including a name that you may not expect to hear from me on this topic.

Then for our main discussion, starting at 22:25 into the episode, I breakdown race strategy for the Chicago and Toronto Marathons and give you notes on how to develop a pace strategy for these two races. While the strategy is pretty straight-forward, it is easier said than done. Listen in for all of my tips so that you can crush these races over the coming weeks!

Clean Sport Collective Podcast, Episode #14:

http://cleansport.libsyn.com/episode-14-kara-and-adam-goucher-on-the-4-year-bans-for-salazarbrown-for-doping-violations

Johanna Gretschel (@jojo_shea) and I are back to recap World Champs events so far as well as preview the final 6 events through this weekend (including the men's steeple, women's 1500, women's 5K, men's marathon, men's 1500m and men's 10000). Plus, we give you updates on who is leading our prediction contest (hint: not me!).

In the intro, we also give initial reactions to the new of the Salazar 4-year ban. What do we think of the decision and how athletes are reacting at Worlds?

One audio note: we had to record this episode online from two locations, and it caused some occasional background static in my audio feed for some reason. I don't think it has too much impact on the overall quality, but my apologies for the issue.

With this episode, I fly solo to bring you updates on current events and then some of my top tips for the mental side of race day execution. On current events, we talk about the Boston registration cutoff and what I think about it, a few thoughts the World Champs so far, and of course the epic day at the Berlin Marathon where a world record almost went down.

Then at 29 minutes, I turn to the mental side of race day preparation and execution, giving you 8 tangible strategies to put to put as you prepare for your fall race regardless of the distance. I give you 4 tips for pre-race and 4 for during-race. While personally I use all of these tactics, you might find only a handful resonate with you. If so, add them to your mental toolkit and then go smash your goals!

With this episode, Johanna Gretschel (@jojo_shea) and I get together to preview and predict the World Track Championships coming up from Friday, 9/27 through Sunday, October 6th in Doha, Qatar.

We will split this preview into 2 parts, starting with distance finals for the first 6 distance events Friday through Tuesday. Then next week, we will recap the events so far and preview the final 6 events which will be taking place Friday, October 4th through Sunday, October 6th.

In this episode, you can get our thoughts on the women's marathon, men's & women's 800m, women's steeple, men's 5K, and the women's 10K. Who will medal? Where do the US athletes have the best chance? Can Emma Coburn repeat as champion? And who predicts a US sweep in the women's 800?!?

You can catch all of the action in the US on NBC and its affiliates. You can find the schedule and more info here:

https://www.letsrun.com/news/2019/09/schedule-entries-results-for-2019-iaaf-world-championships/

The first event starts at midnight in Doha (5 pm EST) THIS Friday. Listen in. Watch. Be a fan.

In this episode, we jump right in with my returning guest - James Dodds - and bring back a concept that we used in episode #37. Running True or False?

For this part 1 of this episode, we cover 6 different true/false statements, 3 each of James and Chris. The topics covered span the spectrum from training to goal setting to shoes, and I think you will find the discussion entertaining.

If you have a different opinion or would like to pose a true/false question to us for discussion in part 2, please send to chris@roguerunning.com.

Also, stay tuned for my World Championship Preview episode with Johanna Gretschel which will go up mid week before the World Champs kick-off on Friday, Sept 27th.

In the intro, we start with discussions of Woody Kincaid's top-5 US all-time 5K this past Tuesday on the Michael Johnson Track as well a new half marathon world record from Geoffrey Kamworor. Both very impressive.

Then at 10:20 in, I bring in Brent Stein (from episode 126) to talk about the "what if's" of training. What if you have a bad workout? What if you miss a workout or run? What if you go on vacation? What if you get sick? What if you are managing an injury?

For each, we talk about how to think about it within the moment and then how to bounce back from it so that you stay on track in training. There is no such thing as a perfect training cycle so in this episode we give you the tools to turn imperfect training into a big result on race day.

In this episode, we start with recaps of the 5th Ave. Mile and the Diamond League Final in Brussels. We talk about Jenny Simpson getting another win along with Old Man Willis. And... can you guess which athlete from Brussels I call BS on?!?

Then, I turn to listener questions covering the timing of prep races, the anatomy of a down week, training paces, using the McMillan Calculator and more.

If you have a question, please email me - chris@roguerunning.com - and I might just answer it on the podcast!

In this Labor Day episode, Chris takes you through a host of recent news including:

- His interview with Adam Goucher on clean sport + Adam's blog on #dreammaternity

- The Diamond League Final in Zurich

- Changes to the US Marathon Trials course in Atlanta

- Results from the US 20K Champs

Then at 46 minutes, he covers some general training/coaching tips that have been top of mind for him recently, including the summer grind, training paces, and how to think about the relative value/worth of your goals.

Happy long weekend!

Here are links to the podcast and blog with Adam:

https://podcasts.apple.com/us/podcast/episode-9-adam-goucher-4-time-ncaa-champion-and-olympian/id1466187704?i=1000447757470

http://www.karagoucher.com/guest-blogger/

In this episode, we begin with a short Q&A with Valarie Neidig on her experience last year at Kara Goucher's Podium Retreat. As of the time of publishing this episode, there are still spots left for this year's retreat with Kara from October 18-20th. You can get more details and sign-up here:

https://retreat.karagoucher.com/

I am told that you will not regret signing up if you can make it work for you!

Then at 13:13 into the episode, we flip the script and bring on Sasha Gollish to interview me about my first 50-mile race on August 17th at the Squamish 50. We talk about my training and insecurities going into the race and then how the race itself went, plus bigger takeaways for the future. While I am generally not comfortable talking so much about my own pursuits, I do hope you find inspiration in my journey to completing this goal.

In this episode, we bring back elite runner and 2:32 marathoner Sasha Gollish (previously on episodes 118 and 131) to discuss her recent injuries (ankle and foot). She talks about staying focused and sane through injury while also maintaining fitness and preparing for a comeback.

We discuss her cross training methods from the bike to the pool to the elliptical, including examples of workouts she did to provide intensity while staying off of her foot.

Then, we talk how she is managing her return from injury to try to put herself in a good position for the NYC Marathon on November 3rd.

Interestingly, her approach to her return is more gradual and deliberate than you might expect, and I believe there are many lessons to be learned from Sasha's methods for those facing an injury.

Also, here is a link to Sasha's blog about her workouts while injured and coming back from injury:

https://sashagollish.wordpress.com/2019/08/18/some-workouts-for-coming-back-from-injury/

In this episode, I start with an introduction on the recently announced NYC Marathon fields and discuss the impact that NYC might have on the US Marathon Trials in February. Des Linden, Allie Kieffer, Sarah Hall, Kellyn Taylor, and Jared Ward have all chosen to race NYC, and they will have 17 weeks to turn around and prep for the Trials. That's a fairly quick turnaround to be at your best with an Olympic Team on the line.

Then, Johanna Gretschel (@jojo_shea) rejoins me to recap all of the distance action at the US Championships, including who won our prediction contest. It all came down to one event, and you will have to listen to find out which one. The US Champs had exciting storylines throughout, and we break it all down for you.

This episode includes my live podcast discussion with Robbie Balenger (@robbiebalenger) and Jackie Howard (@veganathleteatx) that occurred in front of an audience of 40-50 people at Rogue on August 1st.

Robbie ran across the US from LA to NYC, covering 3,175 miles in 75 days (45 miles per day). He did it for his plant-powered mission which we talk about extensively, but there is much more to the discussion. We cover his challenges on the journey, what he learned, and what might be next now that he has proven he can dream big and then go do it.

If you would like more details on Robbie's journey, here is a Runner's World article from the day after he finished in NYC:

https://www.runnersworld.com/runners-stories/a27656146/robbie-balenger-vegan-cross-country-run/

As promised in this episode, we recap my trip to France to see the US win the Women's World Cup (semis and final), race a 40K in the French Alps, and attend the Monaco Diamond League meet in person.

With James as my discussion partner, we talk about all of the inspiration and lessons learned from each experience. I hope you enjoy it!

And here is the video from the mountain race in France:

https://www.facebook.com/152886823859/videos/1438387136302768/?epa=SEARCH_BOX

As promised I am joined by Johanna Gretschel (@jojo_shea) to preview and predict all things USAs, which start tomorrow night on NBC Sports Gold. US titles and World Championship spots are at stake. We give previews and picks for all events from 800m to 10K, discussing each in order of the finals. We start with the 10Ks which both start tomorrow night. Tune in then and then on NBC networks throughout the weekend to catch all of the action.

In this episode, we mix things up and bring on world class sprinter and 400m hurdler Johnny Dutch with filmmaker Evan Kidd. Evan produced and directed a new documentary on Johnny's Olympic journey called Run of the Picture.

The film follows the parallel paths of Johnny's journey to the Olympics and his own personal path in narrative film making. Johnny is the only world class sprinter on the planet who has also made a Zombie movie, and his journey to both hallmarks is fascinating. Plus, we dig more into the track itself and talk about prepping for and racing the 400m hurdles, including all of its technical details.

You will be inspired by Johnny's story and have a new runner to cheer on in the build-up to the Tokyo 2020 games.

To watch the movie for free on Amazon Prime, click here:

https://www.amazon.com/Run-Picture-Johnny-Dutch/dp/B07R59WV8B/ref=cm_cr_arp_d_product_top?ie=UTF8

Looking for the Rogue Expeditions trip giveaway? Click here:

https://www.roguexpeditions.com/giveaway

In this episode, fellow Rogue coach and prior podcast guest James Dodds is back on the podcast to discuss what characteristics you might look for in a running coach. It will be impossible to find a coach with all of these characteristics, but this should give you an exhaustive list from which to choose your own criteria.

Next week, I will be back from vacation and will give a full update on my experience attending the Monaco Diamond League meet in person where I got to see Mondo Duplantis in action and Sifan Hassan break the Women's Mile World Record.

With this episode, I welcome Ryan Posonby to the show. Ryan Ponsonby coached Leo Manzano to an Olympic Silver Medal in 2012 in London after working with John Cook and his group including Shalane Flanagan and Shannon Rowbury.

Ryan is now the head XC and track coach for St. Edwards University in Austin. He also coaches the Rogue Team Rogue Dawn Patrol that meets on Tuesday and Thursday mornings.

With Ryan, I talk about his coaching philosophy which has evolved from his time as an assistant coach at the University of Texas as well as what it's like to coach an Olympian and how that compares to the everyday runner. Ryan also gives us a behind-the-scenes look at Leo's silver medal run in London in 2012.

In this episode, we go behind-the-scenes with Rogue coach and curriculum writer Jen Harney to talking about how to build a training plan. Many times on this show, we have touched on the high-level elements of a program and on how to structure macrocycles over time, but we haven't been specific on the nuts and bolts of building a training plan.

In this discussion, we do that and specifically discuss creating a marathon plan including the phases of a cycle, how to build your long run schedule, how to structure each week, and how to safely build mileage within a plan. Plus, we cover sample workouts by phase and when/how to build-in long run workouts to prep for the big day.

In follow-up to episode #132, James Dodds is back on the show to talk about 6 more reasons why runners miss their goals. This one gets a little bit more existential than the first, so be prepared to have your mind bended just a little bit!

Plus, we start with some listener email, including responses from James and I.

Cross-posting from my new Clean Sport Collective Podcast with Kara Goucher and Shanna Burnette:

In this 4th episode of the Clean Sport Collective podcast, we interview Jenny Simpson (@trackjenny) to get her perspective on anti-doping efforts in sport. Jenny is one of the greatest US 1-mile and 1500m runners of all time. She owns 3 World Championship medals (1 gold and 2 silvers) and an Olympic medal (bronze in 2016). She's also a 3-time NCAA champion, 11-time US champion, and 3-time Olympian.

In this interview, we learn more about Jenny's background in sport and how she became one of the best in the world in her event. We get insight on what it's like to line up against suspicious athletes as well as what it's like to be randomly drug tested, including how things went in a surprise test on the morning of our interview.

Jenny is an athlete that we can all believe in, and we think you will enjoy this discussion with her.

This will be the last time I cross post episodes. If you want to check it out or subscribe, you can find the podcast here:

iTunes: https://podcasts.apple.com/us/podcast/clean-sport-collective/id1466187704

Spotify: https://open.spotify.com/show/3zvgSSQU03qE5sebKRJMdS?si=8xpF6gRmScOCME2yadjSTg

In this episode, we jump right into a discussion with 2 athletes that I coach in Austin - Jessie Barnes (@thejessiest) and Peter Hogan. Jessie was also a guest on episode #103. With Jessie and Peter, we talk about body image and body positivity including the insecurities that each of us carry with regard to body image and how we have tried to overcome them. This is not an easy topic to discussion, and we don't have perfect solutions for you. But, I do believe that starting the conversation is important, even if we have imperfect conclusions.

For reference, here is the event page for the Sports Bra Squad event on June 23rd in Austin:

https://www.facebook.com/events/417978548791868/

The future Sports Bra Squad runs will be on July 21, August 18, and September 15. You can join the FB group to stay updated:

https://www.facebook.com/groups/1564820120494277/

Johanna Gretschel (@jojo_shea) joins me for this full distance recap of the NCAA Championships this past weekend in Austin, TX. We talk about our top takeaways from the meet and give you the top collegiate athletes to watch as some move onto the next level.

Sadly though, we must start on a somber note as Gabe Grunewald passed away on Tuesday. Gabe faced her cancer journey with courage and grace and inspired so many along the way. From Gabe, I think we can all learn something about how to deal with our own struggles, how ever large or small. RIP Gabe.

Here are the article and video that we mentioned in our opening discussion:

SI article: https://www.si.com/olympics/2019/06/11/gabe-grunewald-runner-cancer-battle-inspiration

Video: https://www.youtube.com/watch?v=fEcKYPMaPus

In this episode, I start with an intro that includes:

- A quick recap of NCAA Champs in Austin, TX.

- A recap of the 10K Road Champs for US women... shout-out to Sara Hall for the win!

- Some final respects to Gabe Grunewald whose husband Justin recently announced she was in her final days after a long journey with cancer.

Then, I turn to an interview with Jason Fitzgerald from the Strength Running podcast to talk about strength training for runners. Our discussion includes answers to these questions (and more):

- What are the different types of strength training for runners?

- How runners should start and then build within their strength work, including periodization for races?

- Why power-related lifting is so critical for runners to build speed and late-race staying power?

- How often and when to lift?

- What moves are most important?

- How to incorporate a dynamic warm-up into your training?

Here are links to Jason's work and sample routines as well as the podcast of me on his show:

https://strengthrunning.com/

https://podcasts.apple.com/us/podcast/episode-98-chris-mcclung-rogue-running-on-training/id1170932252?i=1000440765750

In this episode, we start with a intro reaction to a listener email about the cost of recovery. Thanks Paul!

Then, James and I turn to a discussion on the top reasons why runners miss their goals. If you are struggling with a big goal, then this episode might resonate with you.

Please give us feedback or input on this episode for our Part 2 discussion. You can email chris@roguerunning.com.

Also, if you are interested in our podcast training program, then you have until June 21st to sign up and can find more info here: www.roguerunning.com/podcasttraining.

I am excited to introduce the Clean Sport Collective podcast with this first episode. I am cross-posting it here, so that you can see what we are doing with this new podcast. After this week, you will be able to see more episodes at cleansport.libsyn.com (we have already posted 3 including this one), and they will be up on itunes as well soon.

The Clean Sport Collective is a community of powerful voices comprised of athletes, brands, events, clubs, fans and the public to support the pursuit of clean sport and athletics.

With this podcast, we will celebrate clean athletes, educate you on issues in the world of clean sport, and bring hope that we can all believe in the power of fair play across all sports.

For our first episode, we interview Travis Tygart, the CEO of the US Anti-Doping Agency (USADA). USADA is the national anti-doping organization (NADO) in the United States for Olympic and Paralympic sport. The organization is charged with managing the anti-doping program, including in-competition and out-of competition testing, results management processes, drug reference resources, and athlete education for all United States Olympic Committee (USOC) recognized sport national governing bodies, their athletes, and events.

We talk about the current state of US anti-doping efforts in this conversation with Travis.

In this episode, I bring back episode 118 Sasha Gollish (at her request) to talk about performance engineering. We talk about practical tips to improve performance in the areas of sleep, nutrition, habit tracking, goal setting and more. In particular, she coaches me up on sleep which is probably my biggest opportunity area.

Sasha is an elite level athlete, 2:32 marathoner, and aspiring Olympian for Canada but believes like I do that we all have more in common than not. Follow her at @sgollishruns!

In this episode, we jump straight to my interview with Emily Sisson. Emily just ran the 2nd fastest debut marathon ever by an American with her 2:23 in London. That time is also good for 7th all-time among American women. We talk about her move up to the marathon, her training for it, and break down the race itself as well. Plus, we get her take on training with Molly Huddle, the Game of Thrones finale, her favorite Netflix shows, and more...

Listen in and become a fan!

In this episode, I start with an anti-doping rant on the recently announced news that Eunice Kirwa, Olympic silver medalist from Rio, has been suspended for an EPO positive. I talk about the case and then lay out a few things that need to be done in the sport to truly clean it up.

Then at 19:20 in, we start the audio from my live podcast with Charlie Engle and Michael Wardian. Both are ultra running badasses who have done epic things in this sport. Charlie is best known for his 4,000 mile run across the Sahara, and Michael for recently running 10 marathons in 10 days in an average time of 2:55. They share stories about pushing through their own limits and how you can do the same in your running. Plus, we talk about how they train to do these crazy adventures. You will be inspired!

In the intro to this podcast, we talk about Galen Rupp's return to the Chicago Marathon after Achilles surgery as well as results from the USATF Distance Classic at Occidental College including another amazing result from Stephanie Bruce.

Then, at 9:50 into the episode, I welcome two NY Times bestselling authors to the show in David Epstein and Alex Hutchinson to talk about David's new book Range: How Generalists Triumph in a Specialized World. David's first NY Times bestseller was The Sports Gene: Inside the Science of Extraordinary Athletic Performance.

Range is not a running book, but I believe it has application in the running training world. We talk about that and more in this far-ranging conversation with David and Alex starting with getting their perspectives on Eliud Kipchoge's newly announced attempt to break 2:00.

You can pre-order Range here:

https://www.amazon.com/Range-Generalists-Triumph-Specialized-World/dp/0735214484

You can find David's book The Sports Gene here:

https://www.amazon.com/Sports-Gene-Extraordinary-Athletic-Performance/dp/161723012X/

This episode begins with a short introduction including announcements about a live podcast recording at Rogue on May 17th with Michael Wardian and Charlie Engle. We will do a run at 6 pm and then Q&A with Michael and Charlie at 6:45/7:00 pm. You can find event details here:

https://www.facebook.com/events/300818644149908/

Then at 7:15 into the episode, the audio begins from my live (with audience) recording with Chris Lear. We talk about the story behind the book Running with the Buffaloes and about how he dropped everything to pursue this idea. We talk about his methods to capture the story and how he made ends meet with his job at CompUSA while finishing the manuscript. Then, we talk about the story itself and what he learned from Adam Goucher, Mark Wetmore, and the team. Plus, we dig into his second book Sub 4:00 about Alan Webb in his first and only season at the University of Michigan and then find out where Chris is now.

In this Mother's Day episode, I start with shout-outs to mom runners out there including Kara Goucher, Alysia Montano, Sara Hall, Steph Bruce, and Kellyn Taylor who are making an impact on our sport in tangible and FAST ways. See below for the NY Times article featuring Kara and Alysia and the sacrifices they were forced to make when having kids:

https://www.nytimes.com/2019/05/12/opinion/nike-maternity-leave.html

Then, I turn to a discussion with Rogue Coach Brent Stein on his core training principles with examples from his athletes. While you have heard some of these principles many times on this show, it never hurts to hear them again. Plus, Brent brings tangible examples that I think many of you will relate to in order to apply them in your own running.

In this episode, I start with a few announcements on where you can access Rogue training including in-person training in Austin, Dallas, Houston, and NYC and virtual training via our podcast from anywhere you might live in the world

For our virtual/podcast program, that will re-start on June 3rd. Sign-ups are not live yet but they will be soon, and you can find more info about it here:

https://www.roguerunning.com/podcasttraining

Then at 7:45 into the episode, I begin an interview with Michael Lovato, former pro triathlete and now triathlon coach in Boulder, CO. Michael gives us insights into his own triathlon career (including 3 top-10 finishes at Kona) and how he advises athletes in their training today. Plus, we talk about what he learned from triathlon legend Dave Scott. If you are a triathlete or are interested in trying it out, then this episode is for you.

In this episode, I start with reactions to the London Marathon results as Kipchoge confirms he is indeed the GOAT once again. Then, I give my perspective on the recent CAS decision on Caster Semenya which will prevent her from competing unless she reduces her testosterone levels. It is a complex issue with no perfect answers, and I try to tiptoe into the discussion.

Then at 30:25 into the episode, I turn to a 1-hour interview with Martin Dugard, author of To Be a Runner. Martin is a NY Times best-selling author who has sold over 12 million copies of his non-fiction Killing series. Martin is also a runner and cross-country coach at his home in California. With To Be a Runner, he shares a series of essays and stories from his own running journey with lessons for training and life. It's a fun, light, and interesting read, and I highly recommend it. You can purchase the book here:

https://www.amazon.com/Be-Runner-Racing-Mountains-Running/dp/160961108X/ref=sr_1_1?keywords=to+be+a+runner&qid=1556921236&s=gateway&sr=8-1

This special edition episode is focused primarily on the Austin Runners in the group. The Austin Runners Club is a strong central force in the Austin Running community as is responsible for key fixtures in the community like the Decker Challenge, the Daisy 5K (coming up on May 18th), the Distance Challenge, and many more initiatives/events.

If you live in Austin and you aren't already a member, then I highly recommend you join for only $30/year. It's well worth it for the membership discounts alone, plus ARC contributes significant funds to local non-profits such as The Trail Foundation and Marathon Kids.

This is also an important topic b/c ARC elections run from May 1st to May 10th. If you join anytime between now and then, then you can vote. I give two endorsements for these very important elections in this episode. Become a member and vote at www.austinrunners.org.

In this interview, I chat with Allie Kieffer (@kiefferallie) in studio who is currently training in Austin. Allie needs no introduction as she has recently finished 5th and 7th at NYC with a 2:28 marathon PR.

In this episode, we talk about her reactions to the Boston Marathon, overcoming injury, her rise in the sport, leaving her coach Brad Hudson, and much more.

If you aren't inspired by Allie, then something is wrong! Thanks to her for being so willing to open up and share in a real/raw way.

Also, for those interested in the Houston goal-setting event, here are the details:

https://www.facebook.com/events/381732542681281/

In this special edition episode, I bring on former Berlin preview guest Johanna (Jojo) Gretschel to recap Boston as well as preview and predict the races in London on Sunday. The women go off on Sunday in London 4:25 AM EST and then the men start at 5:10 AM EST. Races can be streamed on NBC Sports Gold or watched in the US on the Olympic Channel.

Will Kipchoge win yet again? If so, can he go after his world record?

Can Mo Farah challenge him?

Who wins the battle of women champions as all 4 of the last Major Marathon winners battle on the women's side?

Can Mary Keitany win her 4th London?

How will Emily Sisson do in her debut and can she beat training partner Molly Huddle?

Plus, picks and predictions from me and Jojo!

In this final episode in the mini-series, we answer your questions from the prior episodes including:

- What happens if you wake up with a low HRV score on race day?

- How should you think about macro nutrient/meal timing through out the day?

- What products do we recommend for protein supplementation?

- How should older athletes think about recovery and nutrition?

- What additional tests do we recommend in addition to the regular annual blood work for unexplained muscle weakness & fatigue leading to a progressive decline in running performance?

And more...

Starting next week, Jason Brooks and Dr. Noah Moos will be hosting a spin-off podcast that will continue to post weekly on these and related topics. That podcast will be available soon on various podcast platforms like itunes. In the mean time, look for new episodes starting next Wednesday here: humanperformanceprojectpodcast.libsyn.com.

In this episode, I interview director Sanjay Rawal to discuss his recent documentary - 3100: Run and Become - on the Self Transcendence 3,100 Mile Race. In this race, athletes run 3,100 miles over the course of 52 days around a half-mile city block in Queens, NY. That's 60 miles per day in the heart of the NYC summer.

In our discussion, we talk about the story behind the race as well as the athletes who do it. Plus, we cover lessons that might be gleaned for your own running and training.

To learn more or to watch the film, you can do so here: https://3100film.com/

In this episode, we complete our mini-series on the Human Performance Project, discussing agile coaching and health care. We discuss how to listen to and measure your body and then how to adjust your training and lifestyle accordingly. This includes discussions on heart rate, heart rate variability as well as genetic markers and key blood values.

Plus, we announced that we will have a bonus fifth episode in the mini series just to answer your questions. If you have questions, please submit them to chris @ roguerunning.com in order to be included in the next episode.

In this episode, I jump straight into an interview with Katie Visco who has plans to run across Australia this summer. Katie is an ultra runner who 10 years ago became one of the first women to ever run across the US on a solo adventure. We talk with Katie about the reasons behind both journeys, what is involved in preparation, and how she is training to cover 30+ miles per day through the Australian Outback.

My hope is that you are inspired to take the first step on one of your dreams by hearing Katie's story.

For more on Katie, here are additional links to follow along with her journey:

Her personal site: www.katievisco.com
Her soup delivery site: www.HotLoveSoup.com
On Instagram: @katievisco

To donate support her journey: https://www.gofundme.com/running-across-australia/donate?pc=wd_md_donate_r

And to access the Running Rogue podcast now on Stitcher and Spotify:

Stitcher link: https://www.stitcher.com/podcast/running-rogue-podcast/running-rogue?refid=stpr

Spotify link: https://open.spotify.com/show/2OfHKdYZr4Q8ZNorNcrr9F

Our Boston Marathon weekend coverage continues with this special edition interview with Justyn Knight from the Reebok Boston Track Club. Justyn is a 2-time NCAA Champion from Syracuse. He ran the BAA 5K this morning and finished 3rd only 3 seconds back of winner Hagos Gebrhiwet. Justyn breaks down the race from his perspective and then shares stories from his running past, present and future. Plus, he gives really good advice for Boston Marathoners after my final question. Listen to the end for that!

Thank you to Reebok for connecting Justyn to me for this interview. You can follow Justyn here:

- Instagram: @justyn.knight, @reebokboston_tc

- Twitter: @justyn_knight, @reebokbostonTC

Live from Boston... I break it all down on how Marathon Monday will go down, including opening thoughts on how Boston racers might manage the potential weather. Listen in to get my predictions for the races as well as insights from the elite press conferences, including discussions I hold with almost all of the top Americans.

Plus, follow along on Monday on Facebook live (www.facebook.com/roguerunning) as I do the live call from the Oofos pop-up at 344 Newbury Street, just a few blocks from the course.

In this episode of the Human Performance Project mini-series, we are joined by very special guest and Olympic 1500m gold medalist Matthew Centrowitz (@mgcentro) who trains with the Bowerman Track Club.

For this episode, we talk about things to consider within diet and nutrition in order to optimize performance including discussion on Matthew's own approach to nutrition and how that is now evolving as he approaches 30 years old.

From peeing on pH paper to see if you need more veggies to talking about macro nutrient balance and race weight, this episode has a bit of everything on this topic.

If you do have questions, please send those to chris@roguerunning.com.

In this episode, I start with a few current events, recapping the World Cross Country Championships and Emily Sisson's recent 10K (and Olympic Qualifying Standard) at Stanford.

Then at 26 minutes, we turn to an interview with Molly Dykstra, one of the coaches from our Rogue Training groups based in Dallas (www.roguetraining.run). Molly coaches a half marathon group for us there based out of the Mockingbird Run-On/JackRabbit store.

Molly has big goals to earn her first Boston Qualifier, and in this interview, we talk about how she collapsed within sight of the finish line (and her goal) on her last attempt. Then, we talk about what she needs to do now in training to finally get it done. I think everyone with Boston goals will be able to relate to some part of Molly's story.

We continue our series on Human Performance with this second episode in the series about the Model of Degeneration or how things can go wrong in your body.

We start with a short preamble on the mind/body connection discussed in the last episode and then jump into this model which includes discussions on:

- Diet, Digestion, and Elimination

- Inflammation

- Blood Sugar Dysregulation, Anemia, Blood Chemistry Changes

- Neuro-Hormonal Dysregulation

- Immune Dysregulation

- Auto-Immune Processes

- Cancer and Neurodegeneration

For reference, here is a link to the book Elite Minds that I mention in the intro:

https://www.amazon.com/Elite-Minds-Differently-Competitive-Maximize/dp/1259836169

Next week, look for episode #3 in the mini series where we will cover diet and nutrition and how those two things affect how you feel.

Ryan Hall stopped by the Running Rogue podcast studio in February, and I am excited to release this interview with him on his new book: Run the Mile You're In: Finding God in Every Step. The book covers lessons from Ryan's career as an elite-level marathoner as well as his new passion in weight training.

Ryan Hall needs no introduction, but he a two-time Olympian and the fastest ever US marathoner with a PR of 2:04:58 and also the current US half marathon record holder.

You can pre-order the book here and then purchase it after its release on April 16th.

https://www.amazon.com/Run-Mile-Youre-Finding-Every/dp/0310354374

Details from the intro:

- Event with Chris Lear at Rogue on April 4th:

https://www.facebook.com/events/539074903282944/

- Boston Marathon meet-up opportunity: Sunday, April 14th from 2-3 pm at the Westin Copley, 7th floor, Empire Room.

I am excited to bring you this mid-week mini series over the next 4 weeks with prior show guests Dr. Noah Moos (episode 78) and Rogue Trail guru Jason Brooks (episodes 94 and 105). These episodes will post on Wednesdays in addition to my normal weekly episodes that come on Sundays.

In this series, we discuss the beyond-training elements that might impact human performance such as stress, diet, sleep, systemic inflammation, and more. Dr. Moos is a chiropractor by training but practices many eastern medicine concepts in his Austin-based clinic HealthPlus ATX (www.healthplusaustin.com). Jason Brooks is our resident trail guru and leader for our Rogue Virtual (https://www.roguerunning.com/roguevirtual) one-to-one training programs. He is also an admitted nerd on these topics.

Naturally, the idea for this series was born on a trail run between Jason and Dr. Moos, and we decided to bring their trail musings to you. Eventually, the idea is to form a spin-off podcast on this topic with the two of them.

Here are the topics we will cover in the series:

Episode 1: Stress and How It Affects Performance

Episode 2: The Model of Degeneration and How Things go Wrong in Your Body

Episode 3: Diet/Nutrition and Their Impact on How You Feel

Episode 4: Adaptive Healthcare and Coaching. How You Learn and Adapt Your Life and Training Based on Episodes 1-3.

In this episode, I start with a few current event topics including results from the NYC Half Marathon and an update on the Olympic qualifying process from USATF (via www.letsrun.com).

Then at 21 minutes in, I turn to an interview with Canadian elite athlete (and 2:32 marathoner) Sasha Gollish. She was in Austin for training to escape the cold winter of Toronto, so I got to join her for a few runs as well as get her in the podcast studio. After she listened to episode #110 (with Christie Aschwanden) and read the book Good to Go (on the science of recovery), Sasha invited me out for our first float pod experiences.

We talk all about it to start the interview and then cover a range of topics from her approach to recovery to coaching to lessons from her engineering dissertation for running. Plus, we talk about her Oiselle partnership and everything they do to build community in our sport.

You can follow Sasha's journey to make the Olympic Marathon team for Canada at www.sashagollish.com or via her instagram handle @sgollishruns.

In this episode, we bring Alex Hutchinson back on the show to do a deep dive into a smorgasbord of his recent Sweat Science articles.

We cover everything from what makes the Nike 4% Vapor Fly shoes work (foam or the carbon fiber plate?) to what we can learn from elites on running form to how to fuel a cross-Antarctica ski expedition.

Plus, we get Alex's predictions on Kipchoge vs. Farah coming up at the London Marathon!

Alex has also been on episodes 48, 64, 81, and 110 of this show. You can also find all of Alex's Sweat Science articles here:

https://www.outsideonline.com/1745511/alex-hutchinson

Also check out Alex's book as well if you haven't already... Endure: Mind, Body and the Curiously Elastic Limits of Human Performance.

In this episode, I break down some running current events from the first half of March including Yomif Kejelcha's indoor mile world record, the Tokyo Marathon, the Road to Gold Olympic Marathon Trials test event in Atlanta, and the release of the new IAAF Olympic Standards for Tokyo 2020. There is a lot happening in the running world, and we aren't even to outdoor reason yet!

In this episode, we jump straight into the interview with Adam Goucher on the book Running with the Buffaloes by Chris Lear. The book chronicles Adam’s pursuit of the NCAA Cross Country title in 1998 at the University of Colorado.

Adam (aka Mr. Kara Goucher) is a 4 time NCAA champion, Olympian in 5K and has the highest US male finish in World Cross (6th) since 1986. He now runs the business Run the Edge with his friend Tim Catalano. Learn more about Run the Edge and their Run the Year challenge at www.runtheedge.com.

In this episode, I start with a recap of the US Indoor Championships, covering the highlights from the weekend of races including an American Record from 16-year-old Athing Mu.

Results can be found here: https://usatf.org/usatf/files/6e/6e186d55-97ae-4660-9205-454d95ab3fd2.htm

Then at 15:00 into the episode, James and I begin talking about workout management and how to get the most from your workouts in 3 mini chapters:

- Workout purpose and how it can change with small changes in workout structure

- Workout routine and how to optimize it for best workout results

- Workout management and how to make adjustments in real time based on how you feel

You can also hear more from James on episodes 8, 37, and 107!

In this episode, we give you the details on the who, what, when, where, how, and why of getting started with a running program. I am joined by long-time Rogue coach and member Marilyn Faulkner who coaches one of our Couch to 5K programs here in Austin. You can follow Marilyn on instagram at @bumpitupfitness.

This episode is for everyone who wants to get started or restart a running program as well as for those who want to help their friends do the same. We promise that running doesn't have to suck if you listen to this episode and follow its principles.

I would also encourage you to check out episode #55 with additional insight on this topic.

In this episode, I start with a quick recap on the Millrose Games, discussing the 800m and 1 mile races. Congrats to Ajee Wilson and Donovan Brazier on new US records in the 800m. Also, congrats to my episode 109 guests, Colleen Quigley and Kate Grace on going 2nd and 3rd in the women's mile, with Colleen earning a new PR.

Then at 14:30 into the discussion, I start an interview with Kara Goucher and Jean Rigatti. Kara needs no introduction, and Jean is one of my athletes here at Rogue (who was also on episode #38).

Jean is overcoming "failure" at her most recent race at the California International Marathon and represents that runner in all of us with failures and mental challenges to overcome. Kara shares her own wisdom and experiences (including her DNF in Houston) to coach Jean through it while also imparting advice on a variety of mental training topics. It's a powerful discussion with lots of practical advice from Kara's book Strong: A Runner's Guide to Boosting Confidence and Becoming the Best Version of You.

From the intro, check out Kate Grace's blog on race weight:

https://fastk8.com/2019/02/13/race-weight/

In this episode, we jump into an interview with Rogue athlete and coach - Ashley Rollins. She ran a huge personal best at the California International Marathon to secure her first Boston Qualifier, at least she thought she did. Unfortunately, her time won't count in the official results. Listen in to learn more about Ashley and her journey from new runner to running a Boston qualifying time to now being DQ'd for a rules violation in the race.

We also bring on Derek Murphy from www.marathoninvestigation.com to discuss the case.

This is a cautionary tale about knowing and following the rules, but I believe you will also be inspired by Ashley's journey.

You follow Ashley on instagram @swiftrunning.fit or on her blog at www.swiftfit.net.

I am excited to bring you two great athlete interviews this week with Cory McGee and Stephanie Garcia. Thank you to New Balance who brought these athletes to the show in conjunction with their Start a Riot music video and campaign featuring Cory McGee, Stephanie Garcia, Lisanne DeWitt, and Bev Ramos. The campaign is all about featuring the power and energy of strong females, and it's great to see 4 badass female runners elevated in this way.

Cory McGee is a world class 1500m runner who has been on two World Championship teams and now trains in Boulder, CO. Stephanie Garcia is a world class steeplechaser who has also made two World Championship teams and now trains in Sacramento, CA.

Get to know and be fans of these athletes plus hear what they have learned from winning, losing, and training at the very highest level.

Start times for each interview:

5:18 for the Cory McGee interview

54:23 for the Stephanie Garcia interview

Start a Riot Video link:

https://www.youtube.com/watch?v=mCSrAamqpEA

Instagram handles:

@corymcgeeruns

@steph_steeples

@nbrunning

In this episode, we start with a recap of fast times at the Houston Marathon and Half Marathon. Chris makes predictions about what the race means for Emily Sisson's future and pays homage to the career of Kara Goucher.

Then starting at 18:50 into the episode, we turn to a fascinating discussion with Christie Aschwanden and Alex Hutchinson on the science of recovery modalities. Christie is a writer for the site www.fivethirtyeight.com and has a new book coming on February 5th called Good to Go, What the Athlete in All of Us Can Learn from the Strange Science of Recovery.

In this discussion, we breakdown what science tells us about which recovery modalities actually work (from ice baths to massage), while also summarizing the most important elements of recovery in order to be your best running self.

For more info on how to purchase Christie's book, go to www.goodtogobook.com.

And, of course, buy Alex's book too if you haven't already: Endure, Mind, Boby and the Curiously Elastic Limits of Human Performance. Alex has also appeared on episodes 48, 64, and 81 of this podcast.

In the intro, we break down the recently announced London and Boston Marathon fields, including perhaps the greatest field ever assembled for a women's marathon. Plus, Chris gives his way too early picks for the wins in both races.

Then, at 17:45, episode #67 guest Colleen Quigley comes on to help break the ice with Kate Grace with fun questions about the #BowermanBabes. We get answers to pressing questions such as "which Bowerman Babe is the biggest Bachelor fan?"

After that, we turn to an all-encompassing discussion with Kate on her journey from high school soccer player to 800m Olympic Finalist in Rio. Learn about the ups and downs of her journey with lessons that she has learned along the way about life, dreaming big, injury, and much more!

And to check out the great quote from Marshawn Lynch, you can watch his interview here:

https://www.youtube.com/watch?v=S6hHBcOzz6Q

In this episode, we start with a quick intro to preview Kara Goucher's first marathon in 3 years in Houston and discuss the just-released Olympic Trials course in Atlanta.

Then, we turn to an interview with Zach Bitter, US 100-mile Record Holder. He's an ultra-runner by specialty but we cover all topics with him from training periodization to using heart rate to mental training and diet.

You will learn how to go long better from this discussion whether you are targeting a half marathon or marathon or ultra-marathon.

Guest hosting with me this week is episode #8 and #37 guest James Dodds. In this one, we riff on 8 tips for staying healthy as a runner in 2019 with a bonus #9 at the end when James introduces the too too rule.

As our intro this week, we dig into James's fandom, and he names two of his favorites from the running archives, plus we get a little James philosophy to start things off.

Consistency is king in our sport, so listen in and add some of these tips to your routine to keep moving this year!

In this episode, we start with Chris's top 3 running performances for the year for both the US and the world, getting input from our guest Brogan Austin. Who will get the top spot?!?

Our guest, Brogan Austin won the US Marathon Championships in Sacramento at CIM for the breakthrough performance he's been waiting for since college. Listen in to learn about his up and down journey and how he made tweaks to his training under his coach Tom Schwartz to find this breakthrough.

In this episode, we continue our series on trail running with special guests Jason Brooks and Paul Terranova, both trail running badasses themselves.

To ground our discussion, we discuss the top "failure points" in ultra-marathons and then help give you strategies to address them from blister management to GI distress. You have to be a problem solver on the trail, and it starts with getting educated on the major challenges.

Within the discussion, Jason and Paul advise Chris on training for his first ultra next August, the Squamish 50 Miler just north of Vancouver.

We are excited to introduce details on Season 3 of our podcast training group which starts on December 31st. You have until January 18th to join us with 3 training tracks:

- Speed development (5K/10K)

- Spring half marathon

- Spring marathon (including Boston)

We encourage you to target races in April and May. Get more details and sign-up here:

https://www.roguerunning.com/podcasttraining/

In this episode, Chris leads an interview with Ben Rosario, self-described running nerd and the head coach and director of NAZ Elite. Ben coaches top US marathoners Stephanie Bruce, Kellyn Taylor, Scott Fauble, Scott Smith and others.

We start with his take on recent current events in running - the US Marathon Champs at CIM and the US Club XC Champs in Spokane, WA. Ben had athletes competing at both so he talks about their results and his take on the races at the front of each.

Then, we turn to other questions including:

- What was it like racing in the 2004 Olympic Trials where his Brooks/Hansons teammate Brian Sell made the race with a bold race from the front?

- What has he learned from Eliud Kipchoge?

- What core training principles drive his team's results?

- What are examples of marathon-specific, long-run workouts used by his team?

- How does he prepare his athletes for the mental demands of the marathon?

- What is he looking for in athletes that join his team?

And more...

Also, look for more details on the book he mentioned - Inside a Marathon - here:

https://www.nazelite.com/inside-a-marathon/.

In this episode, we interview two Rogue athletes from Austin who run different paces but are on the same journey. They both ran personal records at CIM a few weeks ago, and we highlight them here to show that pace doesn't matter. It's the work that you do and the journey you are on that matters.

Jessie Barnes (@thejessiest on instagram) entered this CIM cycle with a 4:57 marathon PR and went on to smash it by 30+ minutes on race day to run 4:27.

Cate Barrett (@beingcate on instagram) came in with a 2:54 marathon PR seeking an Olympic Trials qualifier. She got it done with an 11-minute PR to run 2:43 at CIM and secure who spot in Atlanta in 2020.

Both ladies are badasses in their own right and we share their stories here to show how similar we are regardless of pace! Congrats to Jessie and Cate!

Thanks to Reebok, we are excited to welcome NCAA-10K-champion and recently-turned-pro Ben Flanagan to the podcast. We start with an intro talking about him as a fan in the sport. Which athletes would he livestream to watch race? Who is he excited to compete against? As a track athlete, what does he think of a marathoner like Eliud Kipchoge?

Then, we turn to Ben as a runner and particularly dig in on his breakthrough performance at NCAAs. As an underdog, where did he find the belief that he could win? How did overcome injury to get there? What was he thinking during the race? And, how does this all apply to the every day runner?

If you are looking for a breakthrough in your own running, then we believe this interview is full of knowledge bombs for the new Reebok athlete.

In our intro we discuss the Manchester Road Race on Thanksgiving and give our picks for the US Marathon Championships in Sacramento this weekend.

Then, starting at 35 minutes, we break down all things CIM from the course to pacing strategy. We will have 215 Rogues competing in Sacramento this weekend. Good luck to all who are racing!

For this episode, episode 100 (!), we do something a little bit different and simply offer up a verbal love letter to the sport, to you as audience members, to our podcast group, and to the Rogue community. Listen to our thank yous and shout-outs to those who inspire us to do what we do. Plus, we give a preview of what's coming for episode 101 and beyond!

Thank you all for listening and inspiring us!

In this episode, we start with our takeaways from an amazing race in New York. What do we think of Keitany's performance? Who had the breakthrough results? What does this mean for Shalane? And, does this make us more or less excited about men's marathoning in the US.

Then, at 42 minutes in, we start discussing how to construct a transition or maintenance plan between event-specific cycles. What do you do with your mileage? How do you manage workouts? Should you jump into some "fun" races? And, what should you do mentally during this time.

We break it all down including details on our live call on Sunday morning and where you can hear us talk about the action.

Plus, we had media credentials this year and have insights from the press conferences from the American elites! Get ready for Sunday at 9 am EST.

In the intro this week, we cover:

- Galen Rupp's Achilles surgery and what it means for his future.

- Kenenisa Bekele's DNF in Amsterdam

- Big results from the Toronto Marathon including a new Canadian record

Then at 39 minutes, we turn to our main topic to discuss how to optimize your race strategy at NYC. This episode is for NYC marathoners as well as though who are interested in the nuances of race planning.

In this episode, we interview Mallory Brooks to discuss her experiment with building her aerobic foundation via the Maffetone Method, a heart-rate based protocol developed by famous chiropractor and triathlon coach Phil Maffetone. Plus, we discuss her approach to improving her fat adaptation via carbohydrate management as well.

By way of intro, we discuss the 50th anniversary of Bob Beamon's 29-foot world record leap, Allie Kiefer's win at the Staten Island half, Donovan Brazier to the Nike Oregon Project and more.

For our intro this week, we talk about the results from the Chicago Marathon and the US Champs 10-Miler. Hear Chris eat some crow regarding Mo Farah and why he and Steve think that Molly Huddle getting beat at 10 miles might be good for her next marathon. Plus, we discuss Desiree Linden's new coach and what that means for her NYC Marathon prospects.

Then, at 38:05, we turn to a discussion on how to digest the lessons from your last race whether you hit your goal or not. Win or lose, PR or not, there are lessons to remember that will help you keeping rolling into your next training cycle.

With this episode, we jump straight into talking about the new Boston qualifying standards and how you should think about training to achieve them. Boston is a worthy goal, and the stakes have now been raised, but you are ready to achieve that goal if you up your game. Get all the tips on that from Steve and Chris.

The Chicago Marathon goes off on Sunday at 8:30 am EST on NBC Sports. Listen in for our breakdown of the field with predictions. Can Rupp repeat in Chicago? Will he set the American Record? How will Gwen Jorgensen perform in her first marathon under Schumacher? We give you thoughts on all of these questions and more!

In this episode, we dive straight into our topic. Yep, no intro topics this week, just great content on training for trail running.

Jason Brooks, one of the Rogue trail coaches, joins us this week on the podcast to talk about how to train for ultras on the trail. We cover:

- The case for trail running. Why do it or try it?

- Trail training principles. How do road training and trail training compare and contrast?

- Trail training skills. What specific skills to you need to think about for the trail?

Listen in and then go for a trail run to mix things up!

In this episode, we break down all that is the Berlin Marathon including our takes on the amazing WR result from Kipchoge + a recap of the women's race and how its magnificence went under the radar. We then follow with a discussion of Sifan Hassan's debut half marathon and what it means for Chicago now that Jordan Hasay and Amy Hastings Cragg have dropped out of the race.

Then, at 58 minutes in, we start a discussion on fall racing, giving our final tips to those who might be racing marathons or half marathons this season. We give you our words on how to prepare for a goal-smashing result in the next several weeks.

In the intro to this one, we talk about Jenny Simpson's 6th straight win at the Fifth Avenue Mile (with a challenge from Colleen Quigley), Mo Farah's result at the Great North Run, and Emma Coburn's controversial comments about the new steeple WR.

Then, at 26:10 into the episode, we start our 5th round of answers to your listener questions. In this episode, we give answers to:

- What to look for in a coach?

- How to learn to sustain 5K race pace for a full 5K?

- How to think about prep races?

- How did Rogue get its start?

And more...

The Berlin Marathon is coming up THIS Sunday, Sept 16th, and we give you all of the info you need to watch as a fan, plus predictions as always. Also in this episode, we introduce a new voice to the podcast - Johanna Gretschel (@jojo_shea on Twitter). Johanna is a freelance sports/running journalist who used to work with FloTrack. She knows her stuff and jumps right in with our banter to share predictions of her own.

Follow along with the race on Sunday to see if the favorites Kipchoge and Dibaba will win and if world records will fall in either race.

For more from Johanna, here are the links we referenced from her Jordan Hasay interview:

https://www.flotrack.org/articles/6235943-why-chicago-could-be-jordan-hasays-best-race-yet

http://running.competitor.com/2018/07/news/interview-jordan-hasay-back-ready-chicago_174102

In the intro this week, we talk about the addition of Gwen Jorgensen to the Chicago Marathon field, the results of the US 20K championship, and Colleen Quigley's latest results from Europe.

Then at 23:20 into the episode, we shift to the final part of our series on "What does the race require?" This time we talk about the marathon including answers to questions like:

- How many 20 milers should you do?

- How should you add pace work to your long runs?

- What should your workouts look like?

And more... tune in to find out how to PR in your next 26.2.

Here we go with Round 2 of our call of the Diamond League finals, this time as we watch the finals in Brussels. Featured in this episode are the WSteeple, W1500, M800, and M5000.

We are mixing things up this week and providing 2 episodes where we preview each Diamond League middle distance and distance event, make predictions, and then give you our reactions as the races go off live.

In this first part, we will discuss the Diamond League Finals in Zurich on Thursday, August 30th. Events include the W800, M1500, MSteeple, and W5000. Listen and just enjoy being a fan!

For the intro this week, we cover new additions to the NYC Marathon field, the historic Falmouth Road Race, and some way-too-early predictions for the US Women's Steeple in 2019. Do 1500 PRs mean anything for the race between Emma Coburn, Colleen Quigley, and Courtney Frerichs? If so, Colleen might just have a leg up if she can stay healthy.

Then at 23 minutes into this episode, we continue our series on "What Does the Race Require?", this week covering the 10K and Half Marathon distances. We argue that getting ready for a fast 10K will also get you ready for a fast half marathon with some tweaks to the program. Listen in and go train for a big PR.

As our intro, we talk about amazing performances from two inspiring teenagers at the European Championships, including how one of Steve's early-year predictions came true. Then, we turn to part 2 of our series on "What Does the Race Require," this time covering the 5K distance with an intro to our discussion on the 10K and half marathon that will come in part 3.

Links from the episode:

Mondo Duplantis's European Gold:

https://www.youtube.com/watch?v=eXkgGZjfmpQ

Jakob Ingebrigtsen European Gold:

https://www.youtube.com/watch?v=-w5LfaWl5TU

Alex Hutchinson's article on running form and relative "speed:"

https://www.outsideonline.com/2332596/hobbyjogger-running-study-accelerometer-injury

It's episode #2 in our Endorphin Book Club series!

We start with a breakdown on 3 intro topics including the Sir Walter Miler, the Beach to Beacon 10K, and the newly announced elite fields for the Chicago Marathon. Does Steve think Jordan Hasay has a chance at the American Record, held currently by none other than Deena Kastor herself?

Then at 37:55 into the episode, we turn to our interview with Deena Kastor to discuss her new memoir - Let Your Mind Run. Deena talks about her years in Alamosa, how she feels about her Olympic Bronze medal, her proudest race (hint: it wasn't the marathon in Athens), how running translates to life and so much more. If you weren't a fan of Deena before, then you will be now.

We start this episode with a discussion on the 2020 Olympic Trials including the newly announced venue for them and LetsRun.com's way-too-early Trials podium pics which you can see here:

Men's predictions from LetsRun.com:

http://www.letsrun.com/news/2018/07/two-years-tokyo-tell-u-s-mens-distance-runners-will-2020-olympic-team/

Women's predictions from LetsRun.com:

http://www.letsrun.com/news/2018/08/cancel-trials-u-s-womens-distance-runners-will-going-2020-olympics/

Then, at 31:25 into the episode, we begin a series on "What does the race require?" In this series, we break down how training for various race distances from 800m to the marathon are similar and unique.

In the intro, we talk about all things European track including Shelby Houlihan's new 5K American Record. We also address speculation that Shelby Houlihan might be doping. Do we believe in her or not? And should you?

Here is the Runner's World article that we reference in the discussion:

https://www.runnersworld.com/news/a22520474/shelby-houlihan-is-on-a-hot-streak/

Then 24 minutes into the recording, we begin playing a series of out-takes from our Podcast Training Group Content. We provide that group of over 100 athletes with a 30-minute weekly podcast that includes how to execute the workout on the schedule as well as weekly tips. We thought you might like to keep a peak behind the curtain and hear some fun conversations with Steve and Chris on various training topics.

The epic Women's Steeple from Monaco happened to be on when we were recording our introduction to episode #84. So, we kept the microphones on and recorded our "live" reactions. Our video feeds were staggered from each other's so it's a very rough out-take, but we thought people might enjoy this "behind the scenes" audio of Steve and I watching a race together.

We've discussed trying to live call other races in a similar fashion to what we did with the Boston Marathon. Email us if you would like to see more of that from us!

In our intro, we get answers to critical questions such as:

"What did Steve and Chris link of the Women's Steeple race in Monaco?" Hint: Wow.

"Did Des Linden listen to and respond directly to one of Steve's running rants?" Hint: Definitely not, but she disagrees with Steve on at least one thing.

"What kind of listeners are we hoping to speak to?" Hint: It's not about your weekly mileage.

Then at 28:15 into the podcast, we start our interview with guest Marielle Hall. Marielle is a former athlete of Steve's from the University of Texas, now badass Bowerman Babe and Olympian from Rio in the 10,000m. Marielle shares great insights on the mental side of the sport including how she has dealt with ups and downs in her career, what she thinks about to deal with race pressure, and what she does to stay motivated. Listen in and be a fan of Marielle!

By way of intro this week, Chris gets to brag about his spot-on Peachtree picks, and then we talk about why it's time to jump on the Shelby Houlihan bandwagon if you can catch it.

Plus, we share this sobering blog from Tianna Bartoletta (Olympic long jump gold medalist) on the state of the sport and her worth in it:

https://www.theycallmetb.com/blog/2018/7/10/a-foreign-currency

At 31:42, we get to our main interview, listener Mary Margaret from episode #79 fame. In that episode, Chris and Steve guaranteed a sub 4 result at the Twin Cities Marathon if she follows our training principles, mainly slowing down on those long runs. With Mary Margaret, we go over her online training program and provide tips/guidance for how to modify to get optimal results. We think this episode provides practical examples for anyone who might be training on their own or following a generic online plan. Enjoy!

In this episode, we cover intro topics that include Desiree Linden leaving Brooks Hansons, a big half marathon PR for Sara Hall, and predictions for the US 10K road championships in Atlanta.

You can listen to the Desiree Linden podcasts referenced here:

- Finding Mastery: https://findingmastery.net/des-linden/

- Rich Roll: http://www.richroll.com/podcast/des-linden-375/

Then at 21:20 into the episode, we begin our interview with Tina Muir. Tina Muir is a former elite-level runner who has her own podcast called Running for Real. She is a 2:36 marathoner and previous member of the British team at the World Half Marathon Championships, but her most recent claim to fame is her public discussion of a 9-year struggle with amenorrhea (inability to have periods). She has bravely shined a spotlight on a condition that is not talked about publicly very often. In this podcast, we discuss her ups and downs as an elite runner, dealing with amenorrhea, and her subsequent pregnancy and child birth. Tina is a great interview that holds nothing back. We believe that everyone will relate to her story, men and women.

Check out her podcast here:

https://tinamuir.com/rfr-podcast/

Read other articles about Tina here:

https://tinamuir.com/media/

And here is the link to our next Endorphin Book Club book:

https://www.amazon.com/Let-Your-Mind-Run-Thinking/dp/1524760757/

We start with an intro recap of the US Track & Field Championships, covering who won the prediction contest as well as the surprises and big winners from the weekend.

Then, in the 36th minute, we bring Alex Hutchinson in studio with us in Austin to discuss his book Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance as our first book in the Endorphin Book Club. We've also had Alex in episode 48 and 64. In this discussion on Endure, we get to some of the more practical elements of the book and how to make those work in your training. Plus, we press Alex on why he didn't include more direct take-aways in the book, including a few tough questions from listeners.

We will announce our next book in episode 82 so stay tuned for the next book to add to your library.

In this episode starting at 28:15, we interview Jay Dicharry, physical therapist and biomechanics expert, on his 2 books - Running Rewired and Anatomy for Runners. He talks about the importance of understanding your individual strengths and weaknesses in flexibility, mobility, strength and form, and then working to improve your weaknesses. Jay is a wealth of deep knowledge, and any runner should have his books on your reading list.

Info on his books are here:

https://anathletesbody.com/my-books/

For our intro this week, we cover some follow-up on our listener questions episode, Mondo Duplantis and his first Diamond League win, and results from the Grandma's Half Marathon and Marathon in Duluth, MN.

You are listen to the referenced Kara podcast here:

https://www.nicoledeboom.com/87-kara-goucher-redefines-herself/

The US Track Champs are going off this weekend. This episode has our previews and predictions. Tune in this weekend to see how it all plays out! The 10K kicks things off on Thursday night on NBC Sports Gold. Then, the meet will be broadcast on NBC live on Saturday and Sunday from 3-5 pm CST.

Start lists: http://www.usatf.org/Events---Calendar/2018/USATF-Outdoor-Championships/Status-of-Entries.aspx

Meet schedule: http://www.usatf.org/Events---Calendar/2018/USATF-Outdoor-Championships/Schedule.aspx

Who will win?!?

We have a lot to cover with our intro this week as we talk about the Comrades Marathon, Rupp v. Farah at the Chicago Marathon, the latest on Asbel Kiprop and his doping defense, and the NCAA Championships. You can see the links we reference here:

- Asbel Kiprop statement:

https://www.facebook.com/asbel.kiprop/posts/1881183131913874

- Replay of USC 4 x 400 win:

https://www.youtube.com/watch?v=e9XUf0FGCTs

Then at 35:55 into the episode, we turn to Round 4 of listener questions, which includes answers to these questions and more:

- How do I trust your recommendation on a "slow" long run pace?

- How do I recover from a stress fracture?

- What about intermittent fasting?

Plus, we give a listener a guarantee with money involved. Don't miss it!

In our intro for this episode, we discuss Emma Coburn's first steeple races of the season at Rome and Oslo and check-in on Chris's prediction that she would be beaten by an American this year.

Then, we discuss the impending demolition of Hayward Field and the ongoing attempts to Save Hayward against the wishes of even Nike's Phil Knight who will be funding the project.

Then at 29:50, we bring on Dr. Noah Moos. He is a chiropractor by formal training but has also been trained in a wide range of integrative and alternative medical techniques. We affectionately call him the Witch Doctor. He talks about everything from the mind-body connection to keeping those muscles firing to common supplements for runners.

If you are looking for him in Austin, check out his practice at www.healthplusaustin.com and his new supplement business at www.thehumannutritionproject.com.

With episode #77 of the podcast, we have 3 intro topics:

Then, we turn to our main topic at 30:25 into the episode covering training paces and goal times. How should you determine your training paces? Then, how do you translate those training paces into a goal time for your upcoming race? Thanks to listener Tracey Smith for your email and questions to tee up this topic!

In our intro this week we cover EPO in baseball (?), a story on the great Patrick Sang (coach of Eliud Kipchoge), and picks for 4 races in the Prefontaine Classic. You can check up on those picks already as the race went off this weekend.

Then at 32 minutes, we turn to 10 running pet peeves, 5 each from Steve and Chris. Some will inspire. Others might infuriate you. We welcome the debate so do send your comments to chris@roguerunning.com.

Here is the link to the article on Patrick Sang:

https://spikes.iaaf.org/post/patrick-sang-mastermind

In our introduction, we cover the recent USATF Road Series results at the half marathon and 25K distances including Gwen Jorgensen's road debut as a BTC athlete. Plus, we briefly tease Galen Rupp and Jordan Hasay's next marathon decision.

Then at 31:55, we bring on Greg McMillan to talk about all things coaching including his world famous McMillan Pace Calculator. You can learn more about Greg at www.mcmillanrunning.com and find info on his book here:

https://www.amazon.com/YOU-Only-Faster-Greg-McMillan/dp/1620304422

We cover the following intro topics in this episode:

- Asbel Kiprop EPO positive
- Galen Rupp win and PR in Prague
- Alex Hutchinson article on recovery methods (see links below)

Then at 33:05 into the episode, we shift gears to continue our series on quality workouts, covering 3 additional categories with details and examples. Plus, we tell you where a hill workout fits into all of this. Listen in and then go run hard with a purpose!

Alex Hutchinson article:

https://www.outsideonline.com/2304106/ultimate-evidence-based-guide-recovery

Alex Hutchinson event at Rogue on June 28th:

https://www.eventbrite.com/e/sweat-science-at-rogue-running-tickets-45105084522?aff=efbeventtix

In our intro this week, we cover three topics:

- Jenny Simpson's American 2-mile record.

- The US Marathon Olympic Trials in Atlanta on February 29, 2020.

- The new rules governing who can compete as a female by the IAAF.

Then at 28:05, we shift to a new series defining what we mean by a quality workout (aka speed workout). We will take at least 2-3 episodes to discuss the varying kinds of speed workouts and how they fit in a program with tips and examples on each. In this first part in the series, we specifically cover workouts to improve economy and VO2 Max.

With this episode, we start with a London Marathon recap. Then starting at minute 33:35, we begin a follow-up conversation with Lee, Amanda, and Greg from our prior "Purpose in Practice" episodes (#59 and #60).

They reflect on those purpose discussions and then discuss how purpose played into their training cycle and their racing outcomes. In addition, you get first hand testimonials on our podcast training program from all of them.

Finally at 1 hour and 32 minutes, we close with additional info on how to join our next podcast training group starting on May 7th. This new cycle will have options for those wanting to do 5Ks up to the marathon. We hope you join us!

With episode #71, we interview 2018 Capitol 10K champion Joe Stilin from Zap Fitness in North Carolina. Joe is a Princeton graduate who also competed at the University of Texas during his masters program. Joe holds the UT mile record which he stole from Olympic silver medalist Leo Manzano.

Joe is an aspiring marathoner who only recently ran his first 10K. This interview highlights elements in the life of blue collar elite runner who might not have the big contract but is still working tirelessly toward big goals. Thank you to Joe for joining us and to Reebok for bringing Joe to us.

In this episode, we recap an epic day at the Boston Marathon, featuring discussion on Desi, Yuki, Shalane, Molly, Sarah Sellers, and all of the players.

Then, we give our preview and predictions on an absolutely stacked London field. Will Kipchoge maintain his dominance or could Bekele or Farah unseat him? And, on the women's side, will Mary Keitany go for the untouchable Paula Radcliffe mixed competition record?

Enjoy!

An American woman hasn't won the Boston Marathon since 1985. Will this be the year that breaks the drought? We have our best chance with Shalane Flanagan, Molly Huddle, Jordan Hasay, and Desiree Linden all in this race. Plus, Galen Rupp has a real chance of winning on the men's side. We break it all down with predictions in this episode.

If you are in Boston, you can meet us to hang out on Sunday (April 15) in the lobby bar of the Westin Copley at 1:30 pm.

And, of course, check out our FB live commentary of the race on Monday on our FB page - Rogue Running - starting at 9:15 am.

In this episode, we start with recaps of Texas Relays and the Stanford Invitational as outdoor track season kicks off in full force nationwide. In particular, we discuss Gwen Jorgensen's debut in a Bowerman Track Club kit at the 10K at Stanford. See below for links to the article and podcast referenced on Gwen.

Then, we give you 5 quick-hit tips and reminders for those doing Boston. There are nuggets in there for anyone doing a Spring Marathon as well. Our next episode will be released on Saturday (April 14th) as we provide our full preview and predictions for Boston.

SI article:

https://www.si.com/edge/2018/04/02/gwen-jorgensen-triathlon-track-debut-marathon-goals-nike

Citius Mag interview with Gwen:

http://citiusmag.com/citius-mag-podcast-gwen-jorgensen/

With episode #68, we talk about fueling your run. From carb loading to post run fueling and from gels to UCAN to salt tabs, we give you the practical skinny on ways to effectively fuel your run.

See below for a link to the carbo loading blog post:

https://roguerundown.wordpress.com/2015/04/01/a-practical-guide-to-the-carbo-load-aka-why-i-love-the-taper/

Colleen Quigley is an NCAA Champion, Olympian and 4-time US team member. She's a top 3 steeplechaser in the US and member of the Bowerman Track Club. She's also working on her "side hustle" to take her burgeoning granola business to the world. With Colleen, we talk about everything from US Track & Field and her teammate Shalane Flanagan to overcoming failure and mental training.

You may not know Colleen yet, but you will be a fan after this interview with her. She 100% real and relatable even as an elite runner. She tells it like it is in this interview and holds nothing back.

Listen in and then follow Colleen at @steeplesquigs on instagram or via her website at www.colleenquigley.org.

In this 3rd installment of listener questions, we respond to feedback on our Statement of Purpose episodes and answer listener questions including:

- How might you extend marathon training to run a fast 5K?

- What are the practical ways to incorporate additional recovery days for masters if they are following a weekly schedule?

- What do you do about cramps in a marathon?

And more...

Plus, in the intro, we talk about what the US 15K Championship means for Molly Huddle and Jordan Hasay at Boston!

With a recent heart health scare in a fit member of our training groups, we wanted to do this episode to discuss regular health maintenance for athletes. In it, we talk with a doctor from BaylorScott &White Health system in Austin, discussing what should you be doing annually to establish and maintain regular care with a primary care provider. Just because you can run for an hour or three hours doesn't mean you are bulletproof. Find a primary care provider and get checked. Plus, we talk about other things like nutrition, sleep, and supplements.

By way of intro, we pay our respects to Sir Roger Bannister and then recap World Indoors, discussing who won the latest prediction contest between us.

Here are links referenced in the intro:

Bannister Obituary: https://www.nytimes.com/2018/03/04/obituaries/roger-bannister-dead.html

Gladwell article on Bannister: https://www.newyorker.com/news/postscript/the-ordinary-greatness-of-roger-bannister

Sub 4 Video: https://twitter.com/AP_Sports/status/970287240810295296

With episode 64, we are excited to bring back episode 48 guest Alex Hutchinson to talk about his new book: Endure, Mind, Body and the Curiously Elastic Limits of Human Performance. Alex is best known for his column Sweat Science now with Outside Magazine (previously with Runner's World).

With Alex, we discuss Eliud Kipchoge, Breaking2, mental training, and what it takes to break personal barriers. We highly recommend this book. Listen to the conversation and then go buy the book!

You can purchase the book here on Amazon:

https://www.amazon.com/Endure-Curiously-Elastic-Limits-Performance/dp/0062499866

The World Indoor Championships starts on Thursday, March 1st, and in our typical preview style, we break down the distance events from 800m to 3000m with predictions.

Like before, we do this one in the order of the event finals with the first coming on Thursday with the women's 3000m.

Listen in, make your own predictions, and follow along to see how we do!

You can check out TV and event schedules here:

http://www.letsrun.com/news/2018/02/tvstreaming-information-2018-iaaf-world-indoor-championships/

With this episode, we bring on elite Masters Runner and Rogue Running coach Carmen Troncoso to discuss training as you age. We answer questions like:

1. When does father time start stealing speed from us? In other words, how old can we still expect to PR vs. set new expectations?

2. What's happening physiologically with athletes as they age that requires training consideration/modifications?

3. What are the top factors to consider in training for an aging athlete?

4. How should the following things change/evolve in training as we age:
a. Overall volume?
b. Speed workouts?
c. Rest/recovery?
d. Sleep?
e. Strength training?
f. Flexibility/mobility work?

5. Does it matter by decade of life? 40s vs. 50s vs. 60s?

6. What about racing? Should older athletes change the quantity or distance of their focus in racing?

By way of intro, we discuss the results from the Austin Marathon/Half Marathon and USA Indoors!

As an athlete, you are the only person that has all of the information about your training - how much sleep you got, how you felt on that last repeat, when a little injury or pain pops up. You know more than your coach. As such, you have to take control of your training whether coached or self coached. In this episode, we talk about what that means:

0. Take ownership

1. Know your purpose

2. Define your goals (short term and long term)

3. Make a Plan
- Comprehensive: Strong in Fundamentals - Volume, Intensity (speed/economy, VO2, threshold, race specific)
- Balanced in approach
- Long-term vision: 12/18/24 month windows for command performances
- Short-term execution

4. Learn the craft
- Exercise Science (for Dummies) - SMART
- Strength Training (for Weaklings) - STRONG
- Dynamic Flexibility (for Stiffies) - FLEXIBILE
- Recovery Tools (for Dodgers) - SUPPLE
- Mental Training Techniques (for the Faint of Heart) - BRAVE

5. Own and manage the day to day process
- Find a Health Partner - PT, Chiro, Doctor, etc
- Get a Gym Membership
- Read Widely About the Craft
- Communicate
- Find a support network

6. Bring all your weapons to battle

Also, here is the article mentioned in the intro on Zane and Jake Robertson:

https://deadspin.com/a-decade-in-kenya-turned-two-teens-from-new-zealand-int-1822679686

And, some of the books we mention:

- The Lore of Running (by Tim Noakes)
- The Running Formula (by Jack Daniels)
- Advanced Marathoning (by Pete Pfitzinger)
- Anatomy for Runners (by Jay Dicharry)
- How Bad do You Want it (by Matt Fitzgerald)

In the intro of this episode, we break down the action-packed weekend in track & field including recaps of the USA XC Championships and the Millrose Games.

Then, episode 33 guest - Kevin Leahy - joins us to question/interview us on the magic and artistry of coach athlete communication. He focused particularly on the magic of coaching emails and leads us in a discussion of the who/what/when/why of these messages, so that you the athlete can get more out of your coach-athlete relationship.

We start this episode with a full breakdown and predictions for the stacked USA XC Championships in Florida. By the time you listen to this, the results will be posted so look up how we did!

Then, we continue our series on purpose in practice with a conversation with Greg, another athlete from our podcast training group. Greg started his running journey 6 years ago and couldn't even run a block at the time. Now, he has lost 80 pounds and qualified for Boston in the marathon. His journey will inspire and so will this discussion on his purpose.

We follow the discussion with Greg by recapping all 3 athlete discussions so far including lessons for you on purpose.

We've had many questions on our mental training series, and one of them has been: "What does it look like when you put the statement of purpose into practice?"

As a result, we are starting a new series on purpose to talk about the practical application of it with real athletes.

In this episode, Lee and Amanda from our podcast training group (gearing up for spring marathons) join us to discuss and refine their statements of purpose. Our hope is that, by hearing them wrestle with their purposes, you will find motivation, inspiration, and ideas to refine yours. Enjoy and huge thanks to Amanda and Lee for being willing to share!

Taper madness is a thing, no matter how experienced you are. We break down tips on the taper phase as well as discuss post-race recovery for both the full marathon and half marathon.

As bonus content for the intro, we have a full Houston recap including talking about Chris's Houston Marathon result. Did he get the PR he wanted?!?

We start this episode with predictions for the Houston Half Marathon and Marathon. Will the American Record go down for the US women in the half? Will Molly Huddle or Jordan Hasay be the one to do it? Who will be the first American on the men's side? Will Chris get the PR he is seeking in the marathon (sub 2:45:48)?

By the time you listen, you can check our predictions here:

http://results.houstonmarathon.com/2018/

Then, we turn to six listener questions from all over the globe. Submit your questions for future episodes to chris@roguerunning.com.

In this episode, we start with banter on what's coming in 2018 for Jenny Simpson and Eliud Kipchoge plus tips on goal setting from Lauren Fleshman (links below).

Then, we break down course strategies for the Houston Half Marathon and Marathon, 3M Half Marathon, and Austin Half Marathon and Marathon. Whether you are racing these or not, there is something in here for everyone on how to think about race strategy for your next race.

Links from the intro:

On Jenny Simpson:

https://www.newsday.com/lifestyle/family/kidsday/runner-jenny-simpson-interview-1.15674881

On Eliud Kipchoge:

http://www.xinhuanet.com/english/2018-01/03/c_136869653.htm

On goal setting with Lauren Fleshman:

http://www.oiselle.com/blog/goal-setting-with-lauren-fleshman

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

On behalf of Steve and Chris, we wish everyone a happy holiday. We are taking this week off from posting due to holiday travel and family time. We will have a fresh new episode for you on January 1st to kick off the new year!

In this episode, Steve and Chris give their perspective on why you should plan your training in 12-18 month chunks and how you should build macrocycles with a goal to work on your strengths and weaknesses within those 12-18 windows.

By way of intro, Steve and Chris talk about an important medal upgrade and give their initial takes on the US elite field in the Boston Marathon.

We kick off this episode with a recap of the US Marathon Championships at the California International Marathon this past weekend.

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

2nd at the Boston Marathon
London Marathon Champion
New York City Marathon Champion
2-time Chicago Marathon Champion
Former Half Marathon World Record Holder
Former Marathon World Record Holder
Current British Marathon Record Holder

In partnership with Reebok Running, we are excited to bring you a chat with Steve Jones. Born and raised in Wales, Steve Jones ("Jonesy") is one of the most accomplished marathoners of all-time. He changed the sport with a world record in his first completed marathon in Chicago in 1984. He was known for his bold, aggressive racing style and unorthodox training approach. “I make it simple,” Jones says. “No science, no heart monitors. None of it comes out of a book. Just running instinctively. I ran by the seat of my pants almost all the time, and you don't see that now. No worry about time. Competition was my clock.”

Listen in to learn how to be a running badass straight from the man himself. Plus in the intro, we get his take on Farah vs. Kipchoge in London 2018.