Running Rogue

It is race week for my athlete and running influencer Nicole Winter (@nicolemruns). She is racing the Eugene Marathon this weekend and shooting for her first Boston qualifier. To celebrate race week, we did a live Q&A with her followers on Instagram. That audio is here. We cover all things race week from race planning to pre-race nutrition to the mental side of prep and so much more. Nicole's followers always bring great questions so I hope you enjoy this one!

I am still coming off the high from Boston Marathon weekend, and as such, I had to get back to some of my podcasting roots with this recap episode. Fortunately, Kara Goucher was willing to join me to break it all down! We break down the elite races on both sides and talk about an historic day for American marathoning, especially on the women's side. Plus, we debate Kara's hot take that Kipchoge might not be the GOAT of marathoning. You have to listen in to hear her case for someone else.  Even with amazing vibes from the weekend, we finish by talking about an area where Boston can continue to get better. Even still, we can't wait to do it all again next year!

There is nothing worse than training for 4-5 months for a single race only to have the weather betray you on race day. Heat, cold, wind, and rain... any of those can derail a well-executed training cycle. In this episode, I talk about each of those conditions and discuss how you should adjust your pacing strategy and your race day approach to give you best opportunity for success. You may have to accept adjustments to your pacing strategy, but you can still run a beautiful race, one that will make you proud for years to come. To redeem the offer from this episode's sponsor go to betterhelp.com/runningrogue for 10% off your first month of online therapy.

In this episode, I chat with Dave Spandorfer and Mike Burnstein who co-founded Janji in 2012. Janji produces great running apparel while also giving back to water projects around the world. My connection to Dave and Mike actually goes back to 2012 as well. In this conversation, we cover the story behind Janji, go behind-the-scenes on the challenging apparel-design process, and learn their tips on getting the right running apparel for you by season. To shop the Janji West Indies collection: https://janji.com/collections/new-arrivals To search and find episodes by topic: runningrogue.libsyn.com. To redeem the offer in this episode, go to takecareof.com and use the code "rogue50" for 50% off on your first month with them.

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: - How do I find a run coach? What credentials do you want to look for? - After running a half marathon, how much time do I need to recover to then train for a full? - Heart rate zones: what do they mean and where should we be? - Tips for first time marathoners? - How important is cadence? What is the ideal cadence range? - Why do some plans recommend 20+ miles multiples times and others stop at 20 - How do you know someone is realistically ready to switch from a half to a full marathon?   And so much more... listen and learn!   To redeem the offer in this episode, go to takecareof.com and use the code "rogue50" for 50% off on your first month with them.

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. RED-S is something that can affect men and women of all body types and is essentially a by-product of chronic under-fueling in training, which causes the body to shut down in various ways. Symptoms can include (but is not limited to) losing your period (in women), loss of libido, hormonal imbalances, trouble regulating body temp, general fatigue/malaise/inability to perform, hair falling out, and bone-related injuries.    It's also important to note that RED-S can often occur simultaneously with an eating disorder or disordered eating, but it can also occur separately as well.   In this conversation, we talk about the symptoms of RED-S, myths about it, how to get a diagnosis, and of course, how to work toward recovery. Tina also shares her experiences from her personal

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