Running Rogue (Chris McClung)

In this second episode, we start with a discussion on doping in the sport including the latest from the McLaren report on Russia. We answer the question: how can you be a track and field fan and avoid being jaded by the latest news? Then, we interview Allison Macsas, founder of Rogue Expeditions and an elite-level athlete. Allison shares her journey to become the 22nd fastest marathoner in the country, all while maintaining a full-time job. Her story brings tips and perspectives for runners of all levels. 

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

This is the first episode in the series starting this week for those joining us for the podcast training program for marathons in April and early May. We are releasing this episode to the full audience as a preview for those who might still be interested. Future episodes in the series will only be available to program members.

In it, we cover off on program philosophy, logistics, program schedule/macro details, and details for training week #1.

If interested in still joining us, you can learn more about our podcast training program here:

https://www.roguerunning.com/podcasttraining

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, 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 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 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 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

This week, Steve and Chris open with commentary on the latest news from Nike's Breaking2 project. Nike announced the location of the sub 2 hour marathon attempt as well as details on the shoe and gear that will "assist" the athletes along the way. For more details, check out the Runner's World article here. 

Then, we continue our series on mental training with this 3rd episode in the series (also check out episodes 6 and 11). In this episode, Steve and Chris talk about visioning and goal setting for your running. You might think it's cheesy, but we promise creating a vision board will change how you approach your training and place you on a path to achieve big goals!

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!

On October 23rd,  Rogue lost a member of our community when Larry Bright passed away. He was a runner with us for 17 years and a coach for 10 years. This episode is my tribute to him and the lessons we can all learn from his life and running journey. RIP to my friend Larry.

To support Larry's family, you can give here: https://gofund.me/c98f8228.

To redeem the offer from this episode's sponsor use the code ROGUE15 for 15% off or shop their Black Friday sale until November 26th at Janji.com.

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. 

Killian Jornet did what?!? We start there and then cover much needed territory on the recently-leaked USADA report on Alberto Salazar and the Oregon Project. Find out if Steve is willing to eat crow on his Salazar love from recent episodes.

Then, for the main part of the discussion, Steve and Chris continue their two-part series on the coach-athlete relationship by answering Steve's loaded question from part 1: "What's it going to take?" They finish the discussion with summary tips on improving your relationship with your coach.

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.

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 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.

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!

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.

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 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/

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/

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.

Men AND women... this episode is for you! Guys need to better appreciate and sympathize with their female training partners, and the ladies might want help managing the unique realities that running as a woman can bring. In this installment of Running Rogue we talk about a range of topics from periods to pregnancy to running safety with special guests and all-around badasses Mallory Brooks and Jen Harney.

Mallory is a mom, the Rogue trail coach, founder of Spectrum Trail Racing, and a personal trainer at Pure Austin. Jen is a mom of 2 boys, the training director for Rogue Cedar Park, coach for TeamRogue in Cedar Park, and has coached all levels of runners from middle school to masters. 

As intro-bonus content, we recap race #1 of the Rogue Trail Series as well as talk about the greatest footrace on the planet - the World Cross Country Championships. This YouTube clip of the race is a must-watch to fully understand the race: https://www.youtube.com/watch?v=MZRIYlptiLY.

With episode #37, we bring back episode #8 guest and former Rogue coach/employee - James Dodds. We call him the Reverend James Dodds for a reason because he knows how to preach the message of running philosophy and "religion." In this episode, we do a roundtable between Steve, Chris, and James with various running questions - framing them all as true or false questions. 

We cover everything from the pressure of elite runners to footwear and even dig into the existential in this fun and freeform debate. Listen in and then feel free to join the debate by emailing us at chris@roguerunning.com.

Lori Smiley (my sister) was on episode 303 of this podcast to celebrate her hard-earned Boston qualifier earlier this year. She was confident of toeing the line next April with her 5:00 minute buffer. Then, the news of the 5:29 hit her like a ton of bricks in September, sending her into an existential spiral over her running goals.

In this episode, she joins James and I to talk about it all including how she has processed that emotion and whether or not she will still keep chasing that Boston goal. Listen in to learn what she decided to do next...

To redeem the offer from this episode's sponsor use the code ROGUE15 for 15% off at Janji.com.

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...

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!

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.

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 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/

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

I know. I know. Some of you will think I am a social media curmudgeon for this episode, but I don't think so. I actually love what social media has done to grow and expand and educate the running community. It's actually quite amazing and powerful, and the impact in a positive way is far reaching.

That said, there is some bad info out there as well as a tendency for our perception of the fundamentals to be warped by what we see there. In this episode, I give you 9 "messages" from social that I believe to be misleading, many that will prevent you from reaching your potential. Avoid the pitfalls you see there so that you can take/absorb the good without letting the "bad" influence you in an unproductive way. 

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 this 50th episode, Steve and Chris take a trip down podcast memory lane, discussing 10 of their favorite episodes from the first 50, reflecting on each of those clips. In addition, we offer a "thank you" to listeners for joining us on the journey and discuss a way for you to train with us virtually if interested, starting at 1 hour and 56 minutes into the episode. 

Links from the episode:

On podcast training:

https://www.roguerunning.com/podcasttraining

On Shalane:

https://www.nytimes.com/2017/11/11/opinion/sunday/shalane-flanagan-marathon-running.html

https://www.runnersworld.com/new-york-city-marathon/after-her-nyc-marathon-victory-is-boston-next-for-shalane-flanagan

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

Former Rogue coach and store manager, John Schrup is an idiot savant for all things running. Steve and Chris grabbed coffee and beer with him to cover a host of topics from the state of US and international marathoning to training principles and ultimately running footwear. John knows a lot about a lot of things in the running world, and we know you will be entertained with his perspectives. Part 2 of 2.

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.

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.

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!

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)

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

James Dodds joins me to help me recap a tough day at the Houston Marathon for me. It was my big goal race, but it didn't go how I hoped it would. Fortunately, the reasons for that are crystal clear, which I break down in the episode. I am still very proud of my day and even more hungry for what's to come. Thank you to everyone for your support in this journey. I will rest, recover, and get back to work!

To redeem the offer from this episode's sponsor, use the code ROGUE15 for 15% off at Janji.com.

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.

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!

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.

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 have the privilege to talk to a listener who is 75 years old and just starting her running journey. She is 9 weeks into it and only beginning to think about the possibilities. She has a 5K on the docket in the spring but is also dreaming about a half marathon or more. How will I advise her to build and how might that look different because of her age?

You might be surprised by my answers. I couldn't be more inspired by Deborah as she is proof that it's never too late to start and certainly never too late to dream big!

I am back after an unplanned hiatus with some great listener questions. Check it out and email me with more questions or show ideas - chris@roguerunning.com. Plus, consider joining the virtual group with me at roguerunning.com.

To read the blog mentioned in this episode:

https://www.drstacysims.com/blog/what-women-need-to-do-instead-of-zone-2

To redeem offers from this episode's sponsors:

• Use the code ROGUE for 10% off on running apparel at Janji.com.
• For 10% off on your first month of therapy, go to betterhelp.com/RUNNINGROGUE.

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 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. 

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)

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 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

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

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.

The temperatures hit triple digits in Texas this weekend, but the entire country is heating up as the summer solstice approaches. In this episode, Chris and Steve talk about how to stay motivated in the summer and how you might modify your training to get the benefits you need from training through the tough temps.

In addition, we shamelessly plug our upcoming Fast Camp - a weekend in Austin to help you find a breakthrough as a runner. To sign up for the discounted rate mentioned on the podcast, click on this link:

https://roguerunningsquarespace.memberspace.com/member/plans/367e7fff6a 

Plus, we thank you for helping us land on this list of top podcasts for runners:

http://running.competitor.com/2017/06/training/5-podcasts-every-runner-listening_165010

Steve and I are having too much fun recording for you all, and we really appreciate all of the feedback and love.

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!

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 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. 

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.

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/

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/.

In this week's episode, we interview Austin Runners Club President Iram J. Leon and learn his inspiring story. Diagnosed with brain cancer in 2010, he talks about how life has changed for him since then. Find out what living with a terminal diagnosis means for running, fatherhood, his relationships and life. In addition, for Austin runners, he gives his perspective on the Austin running community and what more he would like to do as President of ARC. 

So, who won the prediction contest between Chris and Steve this time?!? Find out that and more on this episode as Chris and Steve break down the results from the IAAF World Track & Field Championships.

Plus, we pay homage to one of the greatest sprinters of all-time, and her name is not Usain Bolt.

Continuing this episode to celebrate the Boston Marathon coming on Monday, we start with the Duel in the Sun and then tell stories about the current American running heroes - Kara Goucher, Desiree Linden, Ryan Hall, and of course, Meb. Also check out, Episode #17 (Part A) for more Boston history. 

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. 

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!

We kick off this episode with a New York City Marathon preview including our predictions for a stacked women's race. We also talk about Meb's final marathon and what to expect on the men's side.

Then, John Schrup joins us as we begin a new series discussing the greatest male distance runners of all time including why they might be the greatest and what we can learn from their training methods. We will continue the series in future episodes to discuss the greatest women and US runners of all time. Stay tuned for more from this series. 

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.

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. 

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!

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 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!

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 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

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

This episode was inspired by many recent chats with athletes and listeners. 

Often, we get too focused on the minutia, on the little details, without keeping track of the big picture in training. In this episode, I give you 7 things to consider in order to keep your eyes on the forest, so you don't smash into a tree! This one will also help you keep a proper perspective in order to reach your long term potential.

And please forgive the idioms and analogies... there are plenty of practical tips in this one too!

Reminder: if you want to join our Crushing Boston virtual group, then email coaching@roguerunning.com.

In this episode, we have the privilege to interview the trio of Kara and Adam Goucher and their agent Shanna Burnette. The conversation flows from the US Champs to the state of our sport to training and then to family as Kara, Adam, and Shanna give authentic answers to every question.

We need more people like these three to help take our sport to new levels!

We encourage you to check out these links to learn more about some of the discussion topics:

a. The Clean Sport Collective: http://cleansport.org/ (Take the pledge!)

b. Run the Edge and Run the Year Challenges: https://runtheedge.com/

c. Podium Retreats with Kara: http://www.karagoucher.com/2017-podium-retreat-registration-2/

d. C Tolle Run Podcast:

- With Adam: http://www.ctollerun.com/adam-goucher/

- With Kara: http://www.ctollerun.com/kara-goucher/

Thank you to Kara, Adam and Shanna for joining us!

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.

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.

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.

The fall racing season is almost here, and in this episode, we help you answer this fundamental question: should I do a race in preparation for my primary race (aka my "A race")? Thank you to Caroline from the Rogue Renegades for these questions. The short answer is... it's not as simple as you think. For the long answer, tune in for more. In this episode, we answer these questions:

• What is a prep race? (What are they not?) -
• How are they different than B races?
• What is the benefit, why should someone do one?
• Are there situations when someone shouldn’t do one?
• When is the right time to do one relative to an A-race?
• What is the right distance beyond just shorter than the A-race?
• Does course profile matter?  Should it be similar/easier than the A-race?
• Is it raced at full effort?
• How does one adjust their training schedule for a tune-up race?

In addition, please go support my sponsor for this episode - Janji running apparel. Use the code ROGUE15 for 15% off at Janji.com.

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

I've gotten many questions recently about building or rebuilding a running routine, whether it be for the first time or for someone restarting after a break. In this episode, I give you 9 principles to consider when doing so in order to do it in a safe and sustainable way with your long term potential in mind. The main message is this: take your time and listen to your body, but we cover a lot more in this one too, including rules of thumb on building miles.

To redeem the offers from this episode's sponsors:

• Go to betterhelp.com/runningrogue for 10% off your first month of online therapy.
• Go to takecareof.com and use the code "rogue50" for 50% off on your first month with them.

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.

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

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!

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. 

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

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!

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.

We are releasing two parts to Episode #17 this week, one today and one Thursday. In them, we share 9 inspiring stories from the Boston Marathon through the years. For Part A, hear the stories of John A. Kelley (Runner's World Runner of the Century), Roberta Gibb, Katherine Switzer, Joan Benoit Samuelson and Boston Bill Rodgers.

Also, check out Episode #14 where we break down the Boston Marathon course and discuss pace strategy for it. 

Do you want to have your best year of running yet? This episode is here to help you achieve the right balance in training in order to do so. I give you 4 things to do more of and 4 things to do less of in order to optimize your performance in 2024.

Where you are out of balance?!? Listen in and find out!

To redeem offers from this episode's sponsors:

• Use the code ROGUE15 for 15% off on running apparel at Janji.com.
• For 10% off on your first month of therapy, go to betterhelp.com/RUNNINGROGUE.
• Go to takecareof.com and use the code "rogue50" for 50% off on your first month with them.

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.

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

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

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

In 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

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:

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!