Running Rogue

Episode 416: Six Tips in Final Prep for Your Fall Race

We are getting close to some big fall races from Berlin to NYC and Indy, and it is time to lock in (as the kids say). In this episode, I give you 6 tips for your final pr

Episode 415: Building Your Race Plan

If you are racing in the fall between September and December, then it is never too early to start thinking about your race plan. You prepare in training, and you also wan

Episode 414: Facing Your Running Fears

Fear is necessary. Fear is a good thing. Fear becomes more manageable with time and experience.  Let's face your running fears!

Episode 413: Channeling Your Personal Power

Ok, ok... I know the title sounds a bit woo-woo, but this episode is full of practical tactics to be the best version of you on race day. You are powerful in a very uni

Episode 412: Making Smart Adjustments when Feeling Sore or Tired

I like to say: "There is no such thing as a perfect training cycle." And there shouldn't be. You will always have to make adjustments for things that pop up during traini

Episode 411: Planning and Problem Solving for Race Day

I start with my thoughts on Boston's controversial new registration lottery! Then, I turn to a topic that will be important to many of you with big races coming up in Aug

Episode 410: Self Talk, Visualization, and Problem Solving to Your Goals

What does it look like to manifest your future? Is it just thinking and dreaming + magic and hope or it is more? In this episode, we discuss the tactics behind manifest

Episode 409: Creating Your Vision and Goals

We've discussed knowing your purpose. Now, it is time to paint a picture of what you want in this sport. Your vision is the dream and the big picture which isn't bounde

Episode 408: Developing Mental Fortitude

There are two big questions underpinning this episode... Is mental strength innate or do you build it?  What's the distance between your true limits and the perceived l

Episode 407: But WHY do YOU Run?

We are turning the page (pun intended) to a new section of the book where we discuss the mental side of training and racing. And, as cheesy as it might sound, it all star

Episode 406: Nailing Your Long Run Workouts

If the long run "puts the tiger in the cat," then the long run workout puts the saber tooth in the tiger! Yes, we need all of those easy long runs to build the aerobic

Episode 405: The Art and Science of Recovery Runs

There are 3 main pillars of recovery - sleep, nutrition/hydration, and easy movement. In this episode, we talk about the third pillar. In our training programs, easy mo

Episode 404: Do You Medium Long Run?

Last week, we talked about the long run, and now this week, we talk about the medium long run. I call it the "unsung hero" of fitness building, and it's a run that is o

Episode 403: The Art of the Long Run

Mile for mile... the long run might just be the most important run of the week. It builds aerobic capacity, improves neuromuscular resilience, and facilitates metabolic f

Episode 402: All About that Tempo

The word "tempo" might be one of the most commonly misunderstood words in coaching vernacular, even as it might be the most commonly prescribed type of workout.  It's a

Episode 401: 9 Truths about Training Paces

400m reps at 5K pace. 800m reps at 10K pace. 1 mile repeats starting at HM pace and working down by 2-3 secs per rep.  Our vernacular in running is to use training pace

Episode 400: Podcast Memory Lane

We take a break from our book discussions to reflect on 400 episodes and nearly 10 years of podcasting. Our hope with this one is simply to remind you and ourselves of

Episode 399: The What, Why, and How of Down Weeks

Recovery is how you build fitness. We need recovery after hard and long days, hence our emphasis on recovery running. You also need recovery after hard weeks, so in our p

Episode 398: Taper and Post Race Recovery

In this episode, we cover the final 2 phases of your training block - the taper and the post-race recovery phases. Both are critical for hitting this peak and then gettin

Episode #397: Getting Race Specific

We continue our journey through the training phases. In this episode, we talk about the goals and guiding principles of the race-specific phase of work. This is where you