Episodes

1d ago

As a reminder, you can watch this one on YouTube too: https://www.youtube.com/@roguerunning . In this episode, we dig into chapter 2 of Running the Rogue Way , which covers our perspective on the fundamentals of training and racing. You don't need a book to follow along but links to buy are below. James and I discuss the first 3 training fundamentals, which could be described as the 3 most important things you need to know about improving as a runner. So... this one is a must listen! a. Hardcover: https://shop.ingramspark.com/b/084?params=duRtYl7Frjuhhph8KZ7fjriq7BusNLYAk4XXhBTGYGg b. Paperback: https://shop.ingramspark.com/b/084?params=6egsNzSKdLR1IJkO1yPcuO3BaV31zmBbKBsxmwkqejS

Dec 12

You can watch this one on YouTube too: https://www.youtube.com/@roguerunning. We are excited about a new phase for the Running Rogue podcast with new video podcasts to be launched in 2026. The audio versions will still be posted too! James Dodds will be co-hosting with me to go through the content of our book, chapter by chapter. You won't need the book to follow along, but we highly recommend picking up a copy at the links below. In this episode, we talk about the core principles discussed last week and debate which ones are harder for people to follow and embrace. What is hardest for you?! a. Hardcover: https://shop.ingramspark.com/b/084?params=duRtYl7Frjuhhph8KZ7fjriq7BusNLYAk4XXhBTGYGg b. Paperback: https://shop.ingramspark.com/b/084?params=6egsNzSKdLR1IJkO1yPcuO3BaV31zmBbKBsxmwkqejS

Dec 5

It's finally here. A book that captures 21 years of Rogue, run-coaching philosophy in 450+ pages. It's everything we know about helping people do things in this sport that they never thought possible. It's about the X's and O's of running, but it's also about how to use running to unlock resilience and grit and mental fortitude that will translate to race day and then far beyond. It's for the front and back of the pack and everyone in between - truly. If you put one foot in front of the other at any "degree of fast," then this is for you. It's your blueprint to take ownership of your running and propel you to the next level. We hope you read it and then come back to specific chapters again and again. It's grounded in the absolute fundamentals, nothing flashy, and backed by science and tested on thousands of athletes over the last 21 years. It's dedicated to every single one of you who has ever trusted us with your goals, whether as a Rogue member or as a podcast listener. In the words of Coach Chris, "If running is my passion project, then this is a love letter to it for you." So much gratitude to Dr Jafar Abunasser, THE Allison Macsas Steger, & Coach James Dodds for making it a reality. Links below if you'd like to purchase a copy. a. Hardcover: https://shop.ingramspark.com/b/084?params=duRtYl7Frjuhhph8KZ7fjriq7BusNLYAk4XXhBTGYGg b. Paperback: https://shop.ingramspark.com/b/084?params=6egsNzSKdLR1IJkO1yPcuO3BaV31zmBbKBsxmwkqejS

Sep 5

We are getting close to fall races with many 2-8 weeks away, from Berlin to NYC. It's time to hone in on your final bits of training WITHOUT overdoing it. These tips will help you make sure your training is just right, while also getting your mind right for the big day. It's time to get your game face on!

Aug 29

I am back after a summer hiatus and here to share an original poem and the 20 years of inspiration behind it. The poem was inspired by listening to this podcast with David Whyte and then came together a few months later in 40-45 minutes of a single writing session. I am not necessarily a poet, but I do think these verses capture some meaningful lessons for all of us. If you listen, thank you for holding space for it. In this episode, I read the poem and then talk through the meaning behind it. The fundamental question at the heart of the poem is... "why are you running so fast?" Hopefully, it inspires you to consider that question and understand why you might be tempted to do so and then perhaps internalize that there can be another way. Enjoy!

May 16

Ok, we are 18 weeks from Berlin and 21 weeks from Chicago... it's time to start your training program! Every program should start with a priming phase (aka base building) in order to lay the foundation for what's to come. In this episode, I give you 7 things you should be thinking about to kick start your training for the fall. We talk about organizing your plan, building your volume, adding speed, having the right mentality/approach, and more... It's time to get to work!

May 9

Most runners that are new to working with me are impatient about their gains. They want everything tomorrow, and I love the new motivation and eagerness. We don't ever want to quell that, BUT we do need to instill a patient, long term view in order to help them reach their full potential. This episode is all about that. I give you six principles to ensure you are being patient enough to reach your long term potential. Staying patient with a long term view WILL make you faster in the long run. Trust me!

May 2

I start this episode with a few tips on preparing for your fall training cycle. Then, we get into the latest listener questions. I talk about building, building back, finding your edge in training, and much more. If you need some training inspiration... this is your episode!

Apr 25

It was an epic weekend for the Boston Marathon once again, and from it, I am still buzzing. Thus for this episode, I bring you 7 takeaways and inspirations from the weekend to carryforward to other races. From Des's final Boston to the Boston weather to the worthiness of that BQ goal, there is something in here for everyone! Enjoy!

Apr 11

I think we are in an era of our sport from elite to everyday runners where success is defined too narrowly. We are very time-focused at the expense of broader definitions of success, and I think that is limiting us as fans and participants and performers. In this episode, I talk about it and present 10 other ways to define success on race day. My hope is that this conversation will open up ways for you to love and enjoy our sport even more, while exposing you to more lessons and opportunities that improve performance as well.

Mar 28

To be or not to be... that is the question! In this case, we ask... to marathon or not to marathon in another listener conversation with Marisa from NYC. She is relatively new in her running journey, had a stress fracture training for her first marathon, and wants to know if she should wait a little while until her next one. We discuss all of that and more with her!

Mar 14

In this episode, I chat with listener Jennifer from Georgia who is wondering if she has the ability to get faster as someone who is usually near the back of the pack. She finished the NYC Marathon in 7 hours and recently did a half in 3:30, and now she wants more. I reassure her that she is worthy of her goals and worthy of coaching, and we give her hope that faster is still ahead of her. Jennifer's energy is bright and contagious, and she brings a great sense of humor to it all. She is an inspiration, and you will enjoy this conversation!

Mar 7

In this episode, Ben from Michigan joins the show to discuss his aspirations to auto-qualify for Chicago. That implies a time of 2:55 for his age group, while his current PR is 3:03 from last fall. We hear about Ben's journey to this point, and then I coach him up on taking the next step to qualify for Chicago. In addition and of course, we talk about tips for his longer term trajectory as well. As with all of these coaching conversations, there is something in here for everyone. Enjoy!

Feb 28

In this episode, I cover a smorgasbord of topics and listener questions that all essentially point to how you should manage your training from the 99% to the 1%'s. Along the way, I answer two listener questions about training for a road 50K and managing weekly mileage, while also giving 3 tips on prep for the Boston Marathon with 7 weeks to go. Don't get lost in the 1% if your 99% isn't on track!

Feb 21

Hey everyone... we are back with another listener question episode. This one covers great questions on burnout/lingering fatigue, weight/BMI, running tangents, creatine, ketones, recovery and more! Thanks for all of the great questions! You can always email questions to me at chris@roguerunning.com.

Feb 14

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.

Feb 7

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!

Jan 31

In this week's coaching conversation, I chat with listener Nicole. I have worked with Nicole before, and this is our first conversation in many months. You get to listen in as we discuss how she is trying to balance a new life stage with what that means for her running process and goals. We talk about dreaming big and how seasons of life can cause changing priorities, especially around starting a family. Does she have to abandon those dreams? How can she keep the fire lit while balancing everything? What does this mean for her future in the sport? And where should she start now? We talk about it all, and I really appreciate Nicole's willingness to share and be open as she wrestles with what's next.

Jan 27

This episode was inspired by a listener question about dealing with injury before race day. Naturally, I extrapolated it to a message about staying present in all of your training and racing. Listen in to learn how to stay present in training - day by day and within a run/workout - and stay present in racing - in planning and in race execution. Staying present is key to smashing your goals!

Jan 17

"A hero is somebody who voluntarily walks into the unknown." - Tom Hanks I would submit that we do that everytime we step on a start line. That quote also highlights that heroism is defined independently from the outcome, which means that we can all be heroes by stepping into the unknown of race day. We can all, also, have an heroic ripple effect on others by setting big goals, doing the work, and then putting ourselves in the scary position to achieve them. In this episode, I talk about the practical side of it. How can you relate to being a hero by examining what heroes look like? How can you then act like one to bring confidence to your next big swing at a goal? Bear with me on this one y'all... it might sound cheesy, but I believe there are some really good practical nuggets inside.

Jan 10

"We cannot know the mystery of the future." – Jimmy Carter Preparing for race day creates fear and anxiety in part because we cannot know what the future will bring. In those moments, I encourage athletes to focus instead on what you DO know and what you CAN control. In this episode, I give you a rundown on those controllables. With the Houston Marathon/Half Marathon as the backdrop, we talk about how to prepare both physically and mentally for everything that you will encounter pre-race and during the race to give you the best chance of hitting your goal.

Dec 26, 2024

In this final episode of the year, I answer questions from you! With questions from the UK, Canada, and all over the US, we cover caffeine and training, VO2Max, race planning, when to press vs. rest, osteoporsis and running, race goals, and so much more! Thanks to everyone who sent in a questions. I will be taking next week off, and episode #363 will release on January 10th. Happy New Year everyone!

Dec 21, 2024

How important is strength training for runners? Very important, but you have to do it the right way. It should support and supplement your running and not take away from it. In this episode, I give you 5 principles to construct your strength routine in a way that it will be additive to your running. Hint: it isn't about massive lifting sessions where you can't life your arm or move your legs the next day. It won't impress your social media, but it will lead to times that impress your Garmin!

Dec 13, 2024

We are back to our listener conversations, and this week we talk with Pete from Michigan. Pete has 4 kids and is about to turn 50. He is wondering if he can still get faster as he ages and wants to know how to optimize around that. He also has a goal to race Boston some day, so we dig into the big picture plans for that as well. I believe Pete still has faster days ahead, and like many of you, he just needs to do the work and believe!

Dec 7, 2024

In episode 357, I talked about the forest, the big picture and the long term view for your running goals. In this episode, I talk about planting the individual trees to achieve the forest of your dreams. Those individual trees are made up of a routine that is as consistent and year-round as you can possibly be. But, why and what does a successful routine look like? I break it all down for you in this one so that you can create a routine that will help you reach your max potential. How do the runs, the strength training, the recovery routines, and everything else fit together? And how do you tailor it for you?

Nov 29, 2024

Another listener - Maeson - joins the show to get coaching on chasing her big goal to qualify for the Boston Marathon. She has the confidence to dream big, but that confidence can often shrink on the starting line. In this conversation, we help her refine her "why" for the big goal and then discuss the tactics to get there including discussions on weekly volume, cross-training, the importance of super easy running, and the need to vary her target race distances. This episode is for anyone who might have doubts about chasing their big goal. Maeson can do this, and you can too!

Nov 22, 2024

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.

Nov 15, 2024

Thank you to everyone for the warm welcome back to podcasting! It's been validating to hear the response. We are back today with a conversation with listener April from Michigan. She is a mom of 3 who is trying to break 4 hours in the marathon. She has great questions about the path forward to do that, and along the way, we start dreaming even bigger! I think many of you will relate to and can learn from April's journey, so I hope you enjoy. If you want to jump on a podcast like this with me, then email chris@roguerunning.com . If you want to join our Crushing Boston Virtual Group which starts on December 9th, then email coaching@roguerunning.com . It's good to be back!

Nov 8, 2024

Hey everyone... we are back after a long hiatus! I needed a break over the summer that turned into a longer break than anticipated, but I always knew I would be back. Thank you for your patience with me and thank you to everyone who asked how I was doing. In this episode, you get two parts. Part 1 is a re-introduction of me, who I am, and what I believe. Most of this you might already know, but perhaps you will hear some new facts about me. Either way, I felt it important to re-start by grounding you in who I am and what I believe as a coach. Then, we turn to a chat with Coach Cathy Casey who is launching a new virtual group to prepare people specifically for the Boston Marathon. With her, we talk specifically about preparing for the challenges of the Boston course and how to shape your training accordingly. This will certainly be useful for Boston racers, but will also be useful for anyone tackling a hilly course in the spring. Her new group will start on December 9th, and you can find more info here: https://www.roguerunning.com/virtual-group-training . If you want to be coached up on a future episode of Running Rogue, then email me - chris@roguerunning.com . If you want to get on the list for Cathy's new group then email coaching@roguerunning.com . It's good to be back!

Jun 21, 2024

In this one, we are going to talk about how to achieve BALANCE in your running in two different ways. a. How do you balance running and life? I give you 5 thoughts on how to find time for training while balancing work, family, and relationships. b. How do you balance finding the edge in performance with overall health? I give you 5 thoughts on how to find and test your limits without sacrificing long term health and longevity. Balance isn't easy and requires constant work, but I hope these ideas will help you get the yin and yang right for you. Thank you to Logan and Mikhael for the show ideas that sparked this episode! To redeem the offer from this episode's sponsor, use the code ROGUE for 10% off on running apparel at Janji.com.

Jun 16, 2024

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.

May 3, 2024

It's that time of year again. Your spring race may have just finished, and it's time to think about what's next. Are you doing Berlin, Chicago, NYC or perhaps a fall half?!? In this episode, I give you 5 tips to get the most from your next training cycle. With each tip, you also get the common pitfalls to avoid from my experience as a coach. Do this... not that! We talk about purpose, focus, consistency, polarization, and volume. How are you preparing to run your best race yet?!?

Apr 26, 2024

I had an amazing weekend in Boston nearly two weeks ago. Whether running the marathon or not, there is always so much inspiration to go around on Boston Marathon weekend. In this episode, I give you 9 takeaways from my weekend of cheering/supporting which will inspire you regardless of whether your goal is to qualify for the race or not. Enjoy! To redeem the offer from this episode's sponsor, use the code ROGUE for 10% off on running apparel at Janji.com.

Apr 13, 2024

Boston, London, Eugene, Vancouver, Oklahoma City, Carmel, Ohai, Grandma's, and so many more. Spring racing season is here, and I've got 10 tips to get your mind right for race day. Put these to work, and you will be ready to crush it! 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. Go to takecareof.com and use the code "rogue50" for 50% off on your first month with them.

Mar 29, 2024

In this episode, I answer recent questions from listeners as well as themes from athletes that I coach. Today's questions: How should I evolve paces over time and can I go too slow? What should I do if I have a bad workout or long run? How can I protect myself from dogs on the run? Should I do a 2 or 3 week marathon taper (or 1 or 2 week half marathon taper)? Is your training too easy (or too hard)?? To redeem the offer from this episode's sponsor, use the code ROGUE for 10% off on running apparel at Janji.com. To sign-up for one of the workshops mentioned in the episode, email chris@roguerunning.com.

Mar 8, 2024

We all have fears in training... every single one of us. In this episode, I talk through 6 common examples I see as a coach and give you tips on how to face down each one of them. From doubting your potential to being afraid of never getting back to fitness after injury (and more), this episode might make you feel less alone in your journey. To which of these 6 fears can you relate? 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. Go to takecareof.com and use the code "rogue50" for 50% off on your first month with them.

Mar 1, 2024

Where can you improve in order to reach your full potential? I often get this question, and it's my job as a coach to assess the opportunity areas for my athletes. In this episode, I give you 6 opportunity areas and the associated metrics to consider in order to identify your biggest needs in training. Rate your yourself on all 6 and then go tackle 1-2 areas in your next cycle to take steps toward your true potential! To redeem the offer from this episode's sponsor, use the code ROGUE for 10% off at Janji.com.

Feb 23, 2024

James Dodds and I had a little bit of fun with this episode, and we hope you enjoy it. We riff on 6 topics that have been the object of our recent coaching curiosities or ruminations. The topics range from the limits of easy aerobic volume to maxing out in-run carbs and to the science (and potentially hocus pocus) of advanced recovery techniques (and more). We hope you enjoy this one! To redeem the offer from this episode's sponsor, use the code ROGUE for 10% off at Janji.com.

Feb 16, 2024

It is that time of year where everyone is rapidly falling out of training due to sickness. When that happens, panic mode sets in, and you might try to simply train through it. However, that can be dangerous and cause you to extend your sickness even more. Instead when sick, you need to give your body the time, ability, and resources to temporarily focus on getting healthy instead of getting fitter. In this episode, I talk about 5 things to consider when managing sickness during training including when to stop and then how to gradually rebuild once healthy again. I do not wish getting sick on any of you, but if it happens, then this episode is for you. 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. Go to takecareof.com and use the code "rogue50" for 50% off on your first month with them.

Feb 3, 2024

Zone 2 this and Zone 2 that... it's all the rage on social media and with longevity experts. On the bright side, discussing Zone 2 means that you are talking about the importance of EASY running, and we know easy running is the key to building fitness and longevity. On the other hand, there are misconceptions about what Zone 2 means and how to apply it. In this episode, I give you 6 truths about Zone 2 training, and what that means for your training. I would bet money for a HR monitor that you learn something in this one! To redeem the offer from this episode's sponsor, use the code ROGUE for 10% off at Janji.com.

Jan 19, 2024

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.

Jan 13, 2024

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.

Dec 8, 2023

Many have asked about how my training for the Houston Marathon is going, and this episode is your answer. James Dodds joins the show to interview me on my training progress. You will hear that I still don't know what the outcome will be, but I feel really good about my progress to this point. We talk about my process and how I've felt along the way with lessons that are already taking shape. I think there are takeaways in here for everyone and hope this inspires you on your journey. To redeem offers from this episode's sponsors: Go to takecareof.com and use the code "rogue50" for 50% off on your first month with them. Use the code ROGUE15 for 15% off at Janji.com.

Dec 2, 2023

In this episode, James and I interview Paul Esteso, a member of our virtual podcast group called the Rogue Renegades. Paul tells the story of his running journey and the epiphany that would lead to a massive breakthrough in his results. His marathon times had hit a plateau, and he wanted more. With a few simple changes to his training, focused on the fundamentals, he went from running 3:37 in the marathon to under 3 hours in just a few years. The beauty of Paul's story is that everyone can make the simple changes he made and see big gains. Your times and your starting point might be different and the journey will be your own, but the fundamental principles are the same. Listen, learn, apply! To inquire about virtual training with us, email coaching@roguerunning.com. To redeem the offer from this episode's sponsor, use the code ROGUE15 for 15% off at Janji.com.

Nov 17, 2023

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.

Nov 11, 2023

You just crushed your fall race... now what? I often see runners jump straight into the next training cycle without giving yourself time for the proper 2-3 week reset. In this episode, I talk about 8 things - 4 mental and 4 physical - in order to appropriately reset the mind and body for what's to come. Do not take shortcuts with your post-race reset! To redeem 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. Use the code ROGUE15 for 15% off at Janji.com.

Nov 3, 2023

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.

Oct 27, 2023

In this episode, James and I are joined by Doctor of Physical Therapy Morgan Riggins to talk about running and physical therapy. We discuss finding a good physical therapist to help you run more consistently, prevent and/or work through injury, and minimize downtime when injuries do pop up. If you don't have a physical therapist on your support team, then now is the time to find one. Here are two options if you live in the Austin area: https://www.opalmovementtherapy.com/ https://www.mondosportstherapy.com/ To redeem the offer from this episode's sponsor use the code ROGUE15 for 15% off at Janji.com.

Oct 20, 2023

Have you ever wondered how your wearables are made? Or how a company validates the data that is produced by them? Probably not and that's ok, but today, that's going to change! In this episode, James and I chat with Jeff Knight, former Rogue coach and training director, who has been working in the wearable space for the last 8 years. We talk about his background and how he got in the space and then dig deep into the development process for a wearable device. Turning to the practical side, we discuss various wearable types and how to use them most effectively to inform your training. There is art and science to it, and we talk about both! To redeem the offer from this episode's sponsor use the code ROGUE15 for 15% off at Janji.com.

Oct 13, 2023

One of the top questions I get as a coach is about running and aging. Everyone is always worried about the grim reaper coming for their speed. In this episode, James and I are here to tell you to let go of those limitations and focus on 8 important elements to consider as you age. These 8 things, including 2 that are must-haves, touch on not only aging and performance but also aging and longevity. You can still get faster into very advanced ages. Never stop striving! To redeem offers from this episode's sponsors: Go to takecareof.com and use the code "rogue50" for 50% off on your first month with them. Use the code ROGUE15 for 15% off at Janji.com.

Oct 9, 2023

In this episode, James and I chat with 5-year Rogue member Dan Wiersema. 5 years ago, Dan joined us with the goals to find a community, start moving, and lose a little bit of weight. That first season with us saw him complete his first half marathon, and now, he is dreaming of much bigger things as he prepares for his 3rd marathon this fall. I think many of us will see a part of ourselves in Dan's story as he wrestles with what's possible. With a little encouragement from James and I, we get Dan to say his big dreams out loud. Then, we talk about how to believe in those dreams and take the tactical next steps toward them. Thank you to Dan for sharing his journey and for being so open and vulnerable with us. He is an inspiration in our Austin community, and we are excited for you to learn from him too. If Dan can do it, you can too! To redeem offers from this episode's sponsors: Go to betterhelp.com/runningrogue for 10% off your first month of online therapy. Use the code ROGUE15 for 15% off at Janji.com.

Sep 30, 2023

This episode starts with a discussion of the recently-announced Boston Marathon "buffer" and how gutting it is for those who missed the cut. As a coach, I feel that pain too having many athletes who just missed being able to toe the line next year in Boston. As a part of that discussion, I give a few tips for those who missed out and also give my suggestion for how to update the process to make it more palatable for all. Then, I turn to the main discussion for this episode: preparing for race day. How can you control the controllables and leave as little as possible to chance for your upcoming fall race? I talk about pre-race logistics, pace strategy, nutrition/hydration planning, and mental prep and break down the sub-components of each. You can't control the weather or whether or not your flight gets delayed, but there is so much you can control. Plan and then execute to the best of your ability in order to give yourself the best shot to achieve your goals. Now, to redeem offers from this episode's sponsors: Go to takecareof.com and use the code "rogue50" for 50% off on your first month with them. Use the code ROGUE15 for 15% off at Janji.com.

Sep 22, 2023

Why am I not improving? I get this question a lot as a coach, and this episode provides the answer, eight of them to be exact. First of all, I talk about how to know if you are in a performance plateau, and then I give you 8 reasons why that might be true. Along the way, I give you the solutions to consider so that you can find performance gains again. If you feel like you are stuck in your training and racing, then this episode is for you! To redeem the offer from this episode's sponsor use the code ROGUE15 for 15% off at Janji.com.

Sep 15, 2023

In this episode, James and I chat with everyday runner and relatively new half marathoner - Sarah Perry. Sarah sent me a direct message on Instagram with questions about VO2Max and heart rate, and it magically turned into a 1-hour coaching chat with James and I. Plus, we recorded it so that you all could learn from the discussion as well! In this chat, we learn about Sarah's goals for pursuing the marathon one day, and we lay out a blueprint for her to get there while answering her questions along the way. We believe there are many who can relate to Sarah's journey, so we are excited to let you listen in! To redeem the offer from this episode's sponsor use the code ROGUE15 for 15% off at Janji.com.

Sep 8, 2023

In this episode, one of my athletes - Nicole Winter from @nicolemruns - interviews me! This was the idea of Nicole and other athletes in my Austin training group (shout out to the Rogue Morning Show!). They put together a list of questions for me ranging from fun, get-to-know-you questions to questions about my running journey and even some questions that brought out the inspirational side of me. I'm not sure why it took over 300 episodes to share some of these things with you, but I am glad Nicole suggested this interview and hope you enjoy getting to know me a little better. To redeem 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. Use the code ROGUE15 for 15% off at Janji.com.

Sep 1, 2023

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.

Aug 25, 2023

In this episode, I replay a live question and answer session that I did with Nicole Winter's followers (@nicolemruns). Nicole is an athlete that I've coached for 2 years, including to her first Boston Qualifier in Eugene in April. She's a running and fitness content creator on instagram, and definitely worth a follow there. Her followers also ask great questions, and this episode is no different. In this episode, we talk about: In-run and pre-run nutrition How it's possible to sustain marathon pace for 26.2 miles if you don't do anything close to that in training Mixing in strength training with your running Minimum mileage levels for marathon training Race pace workouts for your long runs (half or full marathon) And more... In addition, please go support my sponsor for this episode - Janji running apparel. Use the code ROGUE15 for 15% off at Janji.com.

Aug 18, 2023

Prompted by a question from a Rogue athlete, we dig into the HOW of separating your identity and your worth from your results. It's a never ending journey, but you will get better at it over time with consistent work. In this episode, we frame up the problem and give you examples of how this might manifest in an unproductive way in your training, framed by examples from our own journeys. Then, we give you both meta and tactical solutions. This is a deep topic that requires you to ask big questions. If you are willing to dig deep, then this episode is for you. In addition, please go support my sponsor for this episode - Janji running apparel. Use the code ROGUE15 for 15% off at Janji.com.

Aug 11, 2023

For this episode, I am excited to interview Tina Muir and Zoë Rom about their new book Becoming a Sustainable Runner. The book talks about how to be a happy and healthy runner for a lifetime while also giving back to your community and your environment. In this conversation, we talk about: The importance of taking a long term view of your running journey Disconnecting your identity from your outcomes Acknowledging life's stressors and giving yourself grace Navigating the seasons of life and how your journey might evolve Measuring your progress on the things that matter Finding your community within the sport Taking the first steps in activism Creating sustainable running events and races Making good, environmentally-friendly choices for travel, shoes, and gear Through the discussion, Tina and Zoë emphasize that it's not about achieving perfection but rather taking small incremental steps along the way. The book is out on August 15th. Go get yours! To redeem 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.

Aug 4, 2023

I'm back after a summer hiatus and joined by guest host James Dodds. Thanks for your patience with new episodes, but we are back for the duration! In this episode, we answer questions about choosing training paces, building race plans, and recovery. If you have ever wondered how to determine your training paces, how those paces might evolve over time, and how you might determine race pace from your training paces, plus other bonus content, then this episode is for you! In addition, please go support my sponsor for this episode - Janji running apparel. Use the code ROGUE15 for 15% off Janji.com.

Jul 10, 2023

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.

Jun 30, 2023

Nicole Winter (@nicolemruns) had me back on her Instagram Live this week for another Q&A from her followers, who always have great questions. We talked about offseason training, tips on running form, how to balance running and strength work, and so much more. You can also watch the video on Nicole's account. Thank you to Nicole for having me on again! Plus, please go support my sponsor for this episode - Janji running apparel. Use the code ROGUE15 for 15% off Janji.com.

Jun 23, 2023

I have had several people ask me recently about how my running journey is progressing. Well, here it is. I give you an update on the last 18 months of training for me and what's next for the rest of 2023 as I build toward the Houston Marathon in 2024. The good news is that things are going well toward my goals, but it hasn't been without major challenges in the last 18 months. I discuss those challenges and the lessons along the way. I hope this episode inspires you in your journey too. Also, please go support from sponsor for this episode. Use the code ROGUE15 for 15% off Janji.com. I am loving their apparel!

Jun 9, 2023

Did I dig deep enough? Can I go faster? How do I know when I've reached my limits? These are all questions you may have asked yourself at one time or another. You might think that grit is a genetic trait, but it is very much learned and can be developed. In this episode, I talk about 9 ways to build your own grit and resilience so that you can get the most out of workouts and ultimately race day. 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.

Jun 2, 2023

Who else is overwhelmed by the long list of things you need to do in order to achieve your goals? Sometimes, it feels like it's impossible to do it all from the running itself to strength training to foam rolling, hydration, stretching, taking supplements, and so much more. In this episode, I talk about this very dilemma and give you 7 tips for managing all of the details in order to make it sustainable within the context of a very busy life. You can do more than you think you can, I promise. Also, please go support from sponsor for this episode. Use the code ROGUE15 for 15% off Janji.com. I am loving their apparel!

May 26, 2023

Do you focus too much on half marathon or marathon training while neglecting your speed? If so, this episode is for you. In it, I talk about 5 misperceptions of training for the 5K or 10K distances. Spoiler alert: no, 5K-10K training won't take away from your half marathon or marathon potential. (Just the opposite in fact). Listen, learn, then go chance some speed every now and then! Thank you to listener Hannah for the inspiration for this episode.

May 12, 2023

It's time to start training for fall races and you might be wondering how to take your training to the next level. If so, this episode is for you. I start by talking about how to prime your body for the training to come, and then I give you 5 ways to level up your training for races this fall. Don't do them all. Pick 2 to implement for this cycle, and you will take another big step forward. Let's go! 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.

May 6, 2023

It's time to change the narrative!! As a coach, I consistently here similar, negative things from the runners I meet and coach, but mostly these are false narratives that get in the way of reaching true potential. In this episode, I give you 10 of those lies and tell you how to change your story. From "I'm not a runner" to "I'm slow" or "I don't have time," the list goes on and on. Which of these lies do you believe about yourself? Are you ready to flip the script?!? Also, huge thank you to my new sponsor - Janji - for supporting this episode. Go to runjanji.com to get great running apparel, support a good cause, and earn free shipping with any order of $55 or more!

Apr 28, 2023

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!

Apr 21, 2023

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!

Apr 15, 2023

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.

Apr 7, 2023

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.

Mar 31, 2023

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!

Mar 25, 2023

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!

Mar 15, 2023

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.

Mar 10, 2023

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.

Mar 3, 2023

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 journey dealing with RED-S seven years ago. This episode is for all runners to not only help those who might be facing RED-S but also to build awareness on the topic so that anyone can get the support they need. 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/ .

Feb 24, 2023

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!

Feb 17, 2023

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.

Feb 11, 2023

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.

Feb 3, 2023

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

Jan 20, 2023

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)

Jan 14, 2023

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)

Dec 30, 2022

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.

Dec 23, 2022

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.

Dec 17, 2022

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

Dec 9, 2022

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)

Nov 18, 2022

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

Nov 11, 2022

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)

Nov 1, 2022

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

Oct 21, 2022

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.

Oct 14, 2022

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.

Oct 8, 2022

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

Sep 24, 2022

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.

Sep 9, 2022

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

Sep 2, 2022

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. To redeem the 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.

Aug 26, 2022

Last week, Kara shared a tweet that inspired me. It read: "One of life's biggest lessons- you don't always get what you want. You can do everything right, and still fall short. But usually, even in the pain, the journey was still worth taking. This is me, finishing 4th in the 2016 Olympic Trials Marathon. Only the top 3 moved on to the Olympics. Was it awful? Yes. But I'd do it again in a heartbeat. Sometimes a broken heart is better than being too afraid to try." In this episode, Kara joins me to talk about what inspired her tweet and then dig into all of the components of what it means including setting big goals, sharing them, overcoming fears and failure along the way, plus how to process success or failure when either comes. In this conversation, you will hear lots of personal examples from Kara and I to help inspire you to dream big without fear. In the end, I ask Kara one final question: "Is it in fact always worth the broken heart?" Listen all the way through to hear her response. To redeem the offers in this episode: - For Athletic Greens: athleticgreens.com/runningrogue - For Zencaster service: zen.ai/rogue30 - To sponsor a Zencastr creator: zen.ai/runningrogue

Aug 20, 2022

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.

Aug 12, 2022

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.

Aug 8, 2022

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.

Jul 22, 2022

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/

Jul 18, 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.

Jul 8, 2022

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!

Jul 1, 2022

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.

Jun 24, 2022

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.

Jun 17, 2022

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!

Jun 10, 2022

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.

May 20, 2022

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!

May 13, 2022

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.

Apr 29, 2022

Consistency is more important for your running improvement than anything else. What you do today or tomorrow - easy run, long run, or workout - matters very little in the big picture. But, what you do from day to day and week to week, year to year, and ultimately decade to decade will determine how close you get to your potential in this sport. It's the body of work that matters - the forest, not the trees. 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.

Apr 22, 2022

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.

Apr 15, 2022

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!

Apr 8, 2022

You know I don't believe in short-cuts in training, and this episode isn't about that. It is, however, about making your running life easier with some tricks of the trade that I've learned in my journey as a runner and a coach. 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!

Apr 1, 2022

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.

Mar 25, 2022

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.

Mar 11, 2022

In this far-reaching conversation, I catch up with Sasha Gollish after her new indoor mile world record for a 40+ year old athlete. We talk about the last 2 years of her training since she was on the show in December 2019 (episode 161). We cover super shoes, the Oura ring, readiness scores, racing the mile, and of course, how to run fast in your 40s. You will love this fun conversation with Sasha!

Mar 4, 2022

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.

Feb 24, 2022

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.

Feb 24, 2022

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.

Feb 18, 2022

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.

Feb 11, 2022

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.

Feb 4, 2022

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.

Jan 28, 2022

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 .

Jan 22, 2022

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

Jan 14, 2022

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.

Dec 23, 2021

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!

Dec 15, 2021

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.

Nov 10, 2021

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.

Nov 3, 2021

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.

Oct 27, 2021

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!

Oct 20, 2021

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.

Oct 6, 2021

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.

Sep 29, 2021

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!

Sep 22, 2021

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.

Sep 15, 2021

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.

Sep 8, 2021

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!

Sep 1, 2021

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

Aug 25, 2021

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!

Aug 18, 2021

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.

Aug 11, 2021

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!

Aug 4, 2021

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!

Jul 28, 2021

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.

Jul 21, 2021

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.

Jul 13, 2021

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.

Jun 29, 2021

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.

Jun 22, 2021

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.

Jun 15, 2021

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.

Jun 8, 2021

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.

Jun 2, 2021

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

May 25, 2021

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: - Heel-toe walks - Heel-toe skips - Walking high knee - Full speed high knee - Regular skipping (A Skip) - Skipping with pawbacks (B Skip) - Butt flicks - Backward butt flicks - Rapid turnover - Bounding - Side to side (up and back) - Over/under or carioca (up and back)

May 18, 2021

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.

May 11, 2021

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.

May 4, 2021

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.

Apr 28, 2021

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

Apr 20, 2021

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.

Apr 13, 2021

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!

Apr 6, 2021

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)

Mar 30, 2021

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.

Mar 23, 2021

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.

Mar 16, 2021

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.

Mar 9, 2021

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

Mar 2, 2021

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!

Feb 15, 2021

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/

Feb 8, 2021

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.

Feb 2, 2021

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!

Jan 26, 2021

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.

Jan 18, 2021

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.

Jan 11, 2021

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.

Jan 4, 2021

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!

Dec 28, 2020

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!

Dec 21, 2020

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.

Dec 14, 2020

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.

Dec 7, 2020

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!

Nov 30, 2020

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.

Nov 23, 2020

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!

Nov 16, 2020

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!

Nov 9, 2020

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.

Nov 2, 2020

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.

Oct 26, 2020

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!

Oct 20, 2020

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.

Oct 12, 2020

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 .

Oct 9, 2020

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.

Oct 5, 2020

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

Sep 28, 2020

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

Sep 21, 2020

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)

Sep 14, 2020

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

Sep 7, 2020

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

Sep 1, 2020

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.

Aug 24, 2020

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.

Aug 17, 2020

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

Aug 10, 2020

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.

Aug 3, 2020

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!

Jul 29, 2020

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!

Jul 20, 2020

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.

Jul 13, 2020

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!

Jul 6, 2020

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!

Jun 29, 2020

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/

Jun 22, 2020

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.

Jun 15, 2020

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?

Jun 8, 2020

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

Jun 1, 2020

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!

May 25, 2020

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 .

May 19, 2020

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

May 11, 2020

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/ .

May 4, 2020

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!

Apr 27, 2020

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

Apr 20, 2020

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 .

Apr 13, 2020

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

Apr 6, 2020

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.

Mar 30, 2020

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...

Mar 23, 2020

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

Mar 17, 2020

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

Mar 9, 2020

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!

Mar 2, 2020

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

Feb 24, 2020

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!

Feb 17, 2020

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.

Feb 10, 2020

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.

Feb 3, 2020

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!

Jan 27, 2020

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

Jan 21, 2020

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?!?

Jan 14, 2020

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.

Jan 7, 2020

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

Dec 30, 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.

Dec 23, 2019

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.

Dec 16, 2019

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!

Dec 9, 2019

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!

Dec 2, 2019

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 .

Nov 25, 2019

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.

Nov 19, 2019

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.

Nov 11, 2019

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.

Nov 4, 2019

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!

Nov 2, 2019

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

Oct 28, 2019

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

Oct 20, 2019

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

Oct 14, 2019

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!

Oct 10, 2019

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

Oct 7, 2019

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

Oct 3, 2019

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.

Sep 30, 2019

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!

Sep 25, 2019

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.

Sep 22, 2019

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.

Sep 15, 2019

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.

Sep 9, 2019

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!

Sep 2, 2019

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/

Aug 25, 2019

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.

Aug 18, 2019

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/

Aug 11, 2019

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.

Aug 5, 2019

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/

Jul 28, 2019

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

Jul 24, 2019

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.

Jul 21, 2019

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

Jul 14, 2019

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.

Jul 7, 2019

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.

Jun 30, 2019

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.

Jun 23, 2019

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.

Jun 19, 2019

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

Jun 16, 2019

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/

Jun 13, 2019

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

Jun 10, 2019

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

Jun 6, 2019

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 .

Jun 2, 2019

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.

May 29, 2019

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!

May 26, 2019

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!

May 22, 2019

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!

May 19, 2019

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/

May 15, 2019

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.

May 12, 2019

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.

May 8, 2019

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.

May 5, 2019

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

Apr 30, 2019

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 .

Apr 28, 2019

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/

Apr 26, 2019

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!

Apr 24, 2019

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.

Apr 21, 2019

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/

Apr 17, 2019

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.

Apr 14, 2019

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

Apr 13, 2019

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

Apr 12, 2019

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.

Apr 10, 2019

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 .

Apr 7, 2019

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.

Apr 3, 2019

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.

Mar 31, 2019

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.

Mar 27, 2019

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.

Mar 24, 2019

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.

Mar 17, 2019

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.

Mar 15, 2019

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!

Mar 10, 2019

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.

Mar 3, 2019

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!

Feb 24, 2019

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.

Feb 17, 2019

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/

Feb 10, 2019

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 .

Feb 3, 2019

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

Jan 27, 2019

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.

Jan 20, 2019

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

Jan 13, 2019

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.

Jan 6, 2019

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!

Dec 30, 2018

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.

Dec 23, 2018

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.

Dec 22, 2018

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/

Dec 16, 2018

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/.

Dec 11, 2018

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!

Dec 1, 2018

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.

Nov 28, 2018

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!

Nov 17, 2018

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!

Nov 11, 2018

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.

Nov 2, 2018

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.

Oct 28, 2018

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.

Oct 21, 2018

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.

Oct 14, 2018

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.

Oct 7, 2018

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.

Oct 4, 2018

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!

Sep 30, 2018

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!

Sep 26, 2018

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.

Sep 16, 2018

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...

Sep 12, 2018

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

Sep 9, 2018

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.

Aug 31, 2018

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.

Aug 31, 2018

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!

Aug 26, 2018

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.

Aug 19, 2018

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

Aug 12, 2018

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.

Aug 5, 2018

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.

Jul 31, 2018

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.

Jul 23, 2018

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!

Jul 22, 2018

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!

Jul 15, 2018

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!

Jul 8, 2018

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/

Jul 1, 2018

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.

Jun 24, 2018

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/

Jun 21, 2018

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?!?

Jun 17, 2018

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!

Jun 10, 2018

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 .

Jun 3, 2018

With episode #77 of the podcast, we have 3 intro topics: A fun email from episode 45 guest Megan Lyons on our Running Rants (episode #76). Endorphin Book Club, Book #1. Recaps and commentary on six Prefontaine Classic races. 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!

May 28, 2018

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

May 20, 2018

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

May 12, 2018

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

May 6, 2018

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.

Apr 28, 2018

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!

Apr 22, 2018

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.

Apr 19, 2018

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!

Apr 14, 2018

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.

Apr 8, 2018

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/

Mar 31, 2018

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/

Mar 25, 2018

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 .

Mar 18, 2018

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!

Mar 11, 2018

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

Mar 4, 2018

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

Feb 28, 2018

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/

Feb 25, 2018

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!

Feb 19, 2018

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)

Feb 11, 2018

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.

Feb 3, 2018

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.

Jan 28, 2018

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!

Jan 21, 2018

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?!?

Jan 15, 2018

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 .

Jan 7, 2018

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

Dec 31, 2017

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!

Dec 25, 2017

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!

Dec 17, 2017

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.

Dec 11, 2017

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.

Dec 4, 2017

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.

Dec 3, 2017

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

Nov 27, 2017

With episode #51 of the Running Rogue podcast, Steve and Chris break down the process of dealing with failure. How do you approach a race without fear of failure, and if/when failure comes, how do you deal with it, take lessons from it, and move on to become a stronger runner from it. In addition by way of intro, we talk about the NCAA XC championships, Bowerman Track Club adding 2 Olympians, and the second fastest half marathon by an American man ever.

Nov 20, 2017

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

Nov 13, 2017

In this episode of the Running Rogue podcast, we walk you through the lifecycle of an injury and talk about proactive ways to deal with the physical and emotional stress of an injury, answering questions such as: - How do you know the difference between normal soreness and an injury? - How do you choose a medical provider? - What activities should you be doing while you recover? - How do you deal with the mental demons of an injury? - How do you come back from injury in a smart way? Anyone training consistently will deal with an injury at some point so this episode is for everyone. We hope you don't get hurt, but episode #49 is here if/when you do to help you manage it better and come back more quickly.

Nov 7, 2017

In this special edition episode, we give full recaps on Chris's attempt to break the 60 minute barrier at Run for the Water and on the NYC Marathon. We talk about Chris's race, Shalane's win, Meb's final chapter, and more!

Nov 6, 2017

We kick off this episode with a rare rant from Chris and then spend the bulk of the episode interviewing Alex Hutchinson on his recent final article with Runner's World - 7 Pillars of Running Wisdom (linked below). We walk through each of those 7 pillars in depth and get more color commentary and additional info from Alex. After earning his PhD in Physics from the University of Cambridge, Alex has been writing his Sweat Science blog for 10 years exploring the science behind running. Previously with Runner's World and now with Outside magazine, he continues his pursuit of the truth on the science of sport. You can find more from Alex at the links below: 7 Pillars: https://www.runnersworld.com/sweat-science/the-seven-pillars-of-running-wisdom Sweat Science Blogs with Runner's World: https://www.runnersworld.com/sweat-science/ Sweat Science Blogs with Outside Magazine: https://www.outsideonline.com/1745511/alex-hutchinson Link to buy Alex's upcoming book on Amazon: https://www.amazon.com/Endure-Curiously-Elastic-Limits-Performance/dp/0062499866

Oct 30, 2017

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.

Oct 23, 2017

In this episode of Running Rogue, we share our tips on race strategy for the 5K, 10K, Half Marathon and Marathon. We've discussed marathon strategy before (in Episode 5), but we haven't covered the other distances. Listen in to learn about to optimize pacing for all those distances in order to run a shiny new PR. The articles we reference: NY Times study: https://www.nytimes.com/2017/10/11/well/move/what-half-marathons-teach-us-about-running-a-marathon.html?emc=eta1 Article on Aliphine Tuliamuk: http://www.espn.com/espnw/life-style/article/20991883/the-inspiring-story-aliphine-tuliamuk-rise-top-elite-running Article on optimal pacing: https://www.runnersworld.com/racing/learn-to-pace-like-a-pro

Oct 15, 2017

As promised in Episode #42 on the One Percents, we cover performance nutrition and sleep with special guest Megan Lyons from the Lyons' Share Wellness in Dallas. Learn why vegetables are so important and whether or not you should carbo load, plus much more. And, by way of introduction, we get a full recap on Chris's first ever road race victory at the Run Free Texas 8K in Austin. Congrats Chris!

Oct 12, 2017

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!

Oct 9, 2017

In this episode, we answer listener questions from Josh in Kentucky, Scott in the UK, and an Austin local. Questions include: "how do I know when I have graduated from being an aerobic baby?" and "what do I do if I've lost motivation and need to find it again?" Plus, in the opener, we discuss drama at the US 10 Mile Championships and 7 pillars of Running Wisdom from Alex Hutchinson in his final Runner's World article. Links here: US 10 Mile Champs: https://www.runnersworld.com/elite-runners/one-photo-captures-three-races-that-were-thisclose 7 Pillars: https://www.runnersworld.com/sweat-science/the-seven-pillars-of-running-wisdom

Oct 2, 2017

We open the show talking about the Boston Marathon and the 3:23 buffer now required beneath your qualifying standard in order to actually be able to race. Is that fair? Is there a better way? Steve and Chris sound off. Then, we bring on Karen Rooff, a perinatal fitness specialist, to talk about all things running and pregnancy. She been training pregnant women for 10 years and gives her perspective on running during and after pregnancy. There is lots to learn here for women that are pregnant or perhaps hoping to be soon, but we believe this show is for all men and women who need to understand more about the experience of training with a baby on board.

Sep 28, 2017

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.

Sep 25, 2017

In this episode, we talk about the little extras that add up to be big things on your journey to being a healthier and stronger runner. From strength to stretching to foam rolling and massage, we talk about the supplemental activities you should be doing to become your fastest self. Here are links to the content we discussed: a. Form Drills: https://www.youtube.com/watch?v=F3lkmOrXTBA b. Stretching video: https://www.youtube.com/watch?v=MHeN3fc9zZQ c. Foot drills: https://www.youtube.com/watch?v=7cTea1Maw24 d. Strength/mobility exercises: - Hip swings (15 x forward/back, 15 x side to side), repeat each leg - Ankle rolls/balance (lift one leg, roll opposite ankle 30 secs each direction), repeat each leg - Single leg dead lifts, no weight (10 per leg) - Jane fondas (aka clam shells), 15 per side - Donkey kicks, 15 per side (on all fours, kicking one leg straight back and up) - Fire hydrants, 15 per side - Planks, 45 secs each direction (front, left, right, back) - Supermans, 6 x 10 secs per superman - Walking lunges, 10-15 steps per leg (Note: google any of the above if you need info on how to do each exercise)

Sep 17, 2017

This episode has two chapters. In the first half, we give you race previews and predictions for the Berlin Marathon (on Sept 24th) and the Chicago Marathon (on October 8th). Berlin boasts perhaps the 3 greatest male marathoners of all-time in a head to head battle, all aiming for the world record. Kichoge vs. Bekele vs. Kipsang. Then in Chicago, Americans Jordan Hasay and Galen Rupp both have a chance to vie for the victories. Can they pull it off and restore American glory in Chicago? In the second half of the episode, we share a series of "famous last words" from marathoners who have not had their best day as a way to remind you to avoid certain common mistakes at the marathon distance. These tips are for those racing a marathon this fall or for anyone who might aspire to the distance!

Sep 11, 2017

With this episode, we conclude our mental training series discussing the practical application of the principles we've discussed in episodes 6, 11, 13, 18, 20, 25, 32. We discuss how you take the mental tools we have discussed and make them a natural part of how you approach workouts and races.

Sep 4, 2017

In this episode, we interview Mallory Brooks (Spectrum Trail Racing, Rogue Trail Coach) and Allison Macsas (Rogue Expeditions) about their epic adventure on the Wonderland Trail, setting the Fastest Known Time (FKT) for unsupported women on the 93-mile loop around Mt. Rainier with 44,000 total feet of elevation change. They did it in 29 hours and 12 minutes. Mallory and Allison break it all down from when this crazy idea started to the highs and lows of the run itself and then what's next for both of them. You can also learn more about their adventure at these links: Post run blog: http://wonderlandtrailfkt.com/the-run-report/ Highlight video: http://trailrunnermag.com/video/wonderland-trail-fkt-allison-macsas-mallory-brooks.html FKY board for Wonderland: http://fastestknowntime.proboards.com/thread/40/wonderland-trail-wa

Aug 28, 2017

Two avid listeners - Jean Rigatti and Ardith Rademacher - join the show and put Chris and Steve on the hot seat with listener questions about everything from mental training to training as a masters runner. In the mean time, they open up about their own training in ways that we believe every listener can relate.

Aug 23, 2017

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.

Aug 20, 2017

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.

Aug 14, 2017

In Episode #36, we interview Peter Rea, the head coach of the elites with ZAP Fitness-Reebok. Peter shares his training philosophy with ZAP including insights from his mentors Pete Pfitzinger and Bill Squires, two of the greatest marathon coaches of all-time. Plus, learn more about how he translates these concepts to the everyday athlete that might attend running camps at ZAP in North Carolina. As the intro topic this week, we sound off on two recent articles which are linked below for reference: - Nick Symmonds on ways to make track and field more interesting to watch: https://www.motivrunning.com/running-life/the-voice-of-the-athlete/whats-wrong-with-pro-track-and-field/amp/ - Outside Magazine article on the mile vs. the marathon: https://www.outsideonline.com/2230186/fast-mile-more-impressive-slow-marathon

Aug 6, 2017

TeamRogue athlete John Armbrust joins us at the Running Rogue studio to talk about his experience at the largest and oldest road ultramarathon in the world - the Comrades Marathon in South Africa. He covered 87 kilometers in just over 9 1/2 hours to earn a coveted Bronze medal. John talks about finding his limits at 80K and how he mentally and physically gutted out a grueling final 7K to earn his finish. John is also a part-time poker player, recently competing in the World Series of Poker main event in Las Vegas, where he has finished in the top 100 three times. Giving us a little inside scoop on this No-Limit Texas Hold-em Event, John talks about the mental side of poker and how it relates to the mental side of running.

Aug 2, 2017

The Track and Field World Championships in London begins on Friday, August 4th and runs through Sunday, August 13th. The battle for #1 track geek of the Running Rogue podcast is on again as Steve and Chris go head to head with their predictions. In this preview episode, they break down every middle distance and distance event from 800m to the marathon, giving you the details on what athletes to watch for and how the US athletes might fare. With each preview coming in the order of the event finals, you can listen to this episode in chunks or all at once to be in the know on what to expect. In addition, all event finals will be shown on TV on NBC or NBC Sports, so set your DVRs! Here are some meet details referenced in the episode: Meet schedule (all times EST): http://www.letsrun.com/news/2017/07/schedule-results-2017-iaaf-world-track-field-championships/ TV info: http://www.letsrun.com/news/2017/07/television-streaming-radio-info-2017-iaaf-world-championships-athletics-track-field-london-2017/

Jul 31, 2017

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.

Jul 24, 2017

Episode #33 guest - Kevin Leahy - brings a non-runner's perspective to the podcast this week as he prompts Steve and Chris to debate the science and magic of running and coaching. Kevin is the husband to a Rogue runner and has observed the Rogue philosophy with curiosity through the years. As a lawyer and executive coach, his fascination with the science of performance brings an interesting perspective to the discussion. Enjoy!

Jul 16, 2017

In this episode, we continue our series on mental training, discussing additional tools that you can put into practice for workouts and races. With this edition of the series, we talk about facing your fears and about how to manage your stress response going into a big workout or event. Also, check out episodes 6, 11, 13, 18, 20, and 25 for other parts to the series.

Jul 7, 2017

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!

Jul 3, 2017

So, who won the big prediction contest between Chris and Steve?!? Find out that and more on this episode as Chris and Steve break down the results from the USATF Outdoor Track Championships. Plus, in the opener, we answer a listener question and give an overview of the results from the Western States 100.

Jun 26, 2017

In this episode, we interview Adam Dailey, author of How to Run Away from Home: And Bring Your Family with You . Adam is perhaps the most-accomplished, Austin-born male distance runner in our city's history. With Adam, we talk about his origins in the sport as a top-level high school runner, his experiences at Arkansas with legendary track coach John McDonnell, the rise and fall of his travel business Ludus Tours, and ultimately his sabbatical trip around the world with his family including 4 kids under 7. Adam brings powerful perspective on risk, reward, and what's important in life with running as the back drop to it all! In addition, in the opener, we have a lengthy debate with Cate Barrett as our intro-guest discussing Run, Selfie, Repeat blogger Kelly Roberts and her platform in our sport. Bandit and fraud or legitimate voice for women? Listen in and then join the debate.

Jun 22, 2017

Track geek alert! Steve and Chris couldn't help but sound off for 2 full hours on the upcoming USATF Outdoor Track Championships that are coming at you THIS weekend: June 22-25. In this episode, they give you an overview of schedule/logistics and break down all of the distance events. Plus at the end, they share a few stories to watch from the sprint and field events as well. The event breakdowns come in order of appearance at the meet, so you can take this one in smaller chunks as the events come. The 10K final is Thursday night, so we definitely recommend working through the first bit by Thursday evening. Going head to head with predictions in all five distance events, Steve and Chris are competing for the title of Head Track Geek for the Running Rogue podcast. Public bragging and shaming rights are at stake. Who will win?!? This episode is for track geeks and newbie fans alike. We try to demystify the meet and give you the key athletes and stories to watch for! Some important links that we mentioned in this episode: - Meet schedule: http://www.usatf.org/Events---Calendar/2017/USATF-Outdoor-Championships/Schedule.aspx (all times are PST) - TV schedule: http://olympics.nbcsports.com/2017/06/19/usa-track-and-field-championships-broadcast-schedule/ - Letsrun.com event hub (for results and recaps): http://www.letsrun.com/events/2017-usa-outdoor-track-field-championships-2017-usatf-champs/ - NY Times article on Gabe Grunewald: https://www.nytimes.com/2017/06/19/sports/chemotherapy-then-the-us-championships-for-gabriele-grunewald.html - Bonus video of Sydney McLaughlin with an epic comeback in her final high school 4 x400 race: http://www.espn.com/video/clip?id=19684486 (must watch!)

Jun 19, 2017

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.

Jun 12, 2017

In episode #26, we interview Coach Mike Barnett, the head cross-country (XC) and track coach at Luling High School outside of Austin. His teams have won a state-record seven straight XC titles because of his philosophy on pursuing excellence. We talk training principles, teamwork, motivation, and what it means to pursue excellence. You might be surprised by what you learn from this experienced high school coach.

Jun 5, 2017

We start with a thorough recap of the Prefontaine Classic and then continue our series on Mental Training with this episode on Personal Power. This is for running and for life... listen in as we give you 4 steps to harnessing your personal power and learning to use it by living in the present. This might be a little "woo woo" for some of you, but we promise that the core principles will be life changing if you give it a try.

May 29, 2017

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.

May 22, 2017

We begin this episode with a short interview of episode #2 guest Allison Macsas, getting a firsthand recap of her big 2nd place finish at the Vancouver Marathon. Then, we talk highlights from NCAA track and field conference weekend and tell you what to expect for the upcoming NCAA regionals. For the main part of the discussion, Steve and Chris begin a two-part series on the coach-athlete relationship featuring a real coach-athlete conversation between Steve (as coach) and Chris (as athlete). In part 1, Chris reveals his purpose for running and his big hairy audacious goal (BHAG), while Steve challenges him a little bit on what's most important.

May 15, 2017

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.

May 8, 2017

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 1 of 2.

May 1, 2017

With episode #20, we continue our series on mental training, discussing additional mental tools that you can add to your tool kit to prep for workouts or races. In this episode, we cover problem solving, resilience training, and an exercise to help you overcome limits. Check-out episodes #6, 11, 13, and 18 for prior episodes in the series. In the opener, we talk about local race results from the Capitol 10K and sound off on the new, all women's world record for the marathon from London last weekend. Are Steve and Chris believers?!?

Apr 24, 2017

In this episode, we mix it up and give you a full breakdown of Boston Marathon results including a recap on how we fared with our pre-race predictions. Some highlights: We call bulls**t on one big part of the results We discuss Des Linden and what it will take to get her first victory We give props to Jordan Hasay and talk about why her future is so bright, and more... In addition, we give you a review of the new documentary on Boston: Boston, An American Running Story and tell you why it's a must-see.

Apr 17, 2017

In this episode, we start with Chris sounding off on doping in running, discussing recent medal upgrades for Shalane Flanagan and Kara Goucher. We also tell you why you shouldn't let it make you a cynic. Then, we continue our series on mental training and begin discussing the mental tools (or weapons) you can put to use to become a stronger runner. Self talk and visualization are two of those weapons. Learn what they are and how to put them to work in your favor.

Apr 13, 2017

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.

Apr 10, 2017

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.

Apr 3, 2017

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 .

Mar 27, 2017

This is the 4th and final episode of our series on training principles (also check-out episodes 1, 7, and 10). In this episode, we discuss in detail our final 2 training principles, explaining the importance of peaking and training with a coach/group. Running is only a solo sport if you let it be. For the blog we reference, click here . As the intro, we begin with a tribute to the late, great Mr. Ed Whitlock , who left us too soon a few weeks ago at the age of 86. We then unpack the results of the NYC Half Marathon and tell you why you need to know the names Emily Sisson and Noah Droddy .

Mar 20, 2017

The Boston Marathon is the oldest continuously-held marathon in the world, but it's only the second oldest continuously-held road race in North America. Do you know which one is the oldest, or did you know that Boston hasn't always been held on a Monday? In this episode, we discuss fun facts on Boston Marathon history, provide some way-too-early race predictions for this year, and then spend the majority of the episode discussing Boston Marathon course strategy. Whether you are running Boston this year or dream of running it some day, this episode is for you.

Mar 13, 2017

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!

Mar 6, 2017

Unfortunately, you can't improve your running form by thinking about it or just going to a running form clinic. In this episode, Dr. Davis from RunLab joins us again to talk about running form. We start with the top 5 myths on running form (including a discussion on the Pose Method), then discuss common running form challenges, and finish with 5 ways to improve your running form. It takes work, but the work we discuss will make you a more efficient runner based on how your individual body moves through space. In this episode, we intro the podcast discussing this video of two 90+ year old men going at it in the 60m dash: http://www.runnersworld.com/general-interest/99-year-old-upsets-92-year-old-in-thrilling-sprint And, you learn a little bit about adventure racing in central Texas. Are you ready for a 6+ hour race?!?

Feb 27, 2017

This episode starts with a recap of a brutally tough day at the Austin Marathon and Half Marathon . Then, Steve and Chris continue their series on mental training, delving further into the first component of their mental framework - the battle plan. With this installment, they help you think about what motivates you to run and then walk you through the steps to create a statement of purpose for your running. If you can't answer the fundamental question - "why do you run?" - then it will be difficult to set big goals and achieve them down the road.

Feb 20, 2017

With episode #10, Chris and Steve continue their series on training principles. In episode #1, they laid out Rogue's five core training principles. In episode #7, they talked about the first training principle in detail - Miles Matter. In this episode, they cover the 2nd and 3rd principles, discussing the importance of effort-based training and how every day has a purpose. As Steve eloquently states: "If you don't follow the purpose of the day, then you might as well stay home in bed." As bonus content up-front, they discuss the upcoming retirement of Usain Bolt and where he fits in the list of all-time great track athletes. As a part of this discussion, Chris shares his personal story of watching Bolt break the world record at the Olympics in Beijing.

Feb 13, 2017

In this episode, we catch up with former Rogue coach and Rogue Athletic Club member Scott MacPherson. Scott, affectionately known as Scotty Mac, is an elite marathoner who has endured many trials and triumphs during his career. He recently had a breakthrough race with a 2:14 personal best at CIM , but any marathoner can relate to his struggles. Listen in to hear about his journey from Texas High School State Champ to pro runner just trying to compete with the best of the best. As the opener, Steve, Chris and Scotty also talk about Nitro Athletics , a new track meet format headlined by Usain Bolt, attempting to create more excitement in our sport. Here is a clip of one of the events with a unique format the "Elimination Mile:" https://www.youtube.com/watch?v=Hn8hZJ_Jqaw .

Feb 6, 2017

In this episode, Steve and Chris start by breaking down the Austin Marathon elite fields. We tell you who the favorites are and make our picks for both the men's and women's races. Then (beginning at the 15 minute mark), James and Chris give their strategic breakdown of the Austin course and talk about how you should plan your pace strategy and mental game for this race. If you are racing Austin (full or half), this is a must-listen.

Jan 30, 2017

In this follow-up to episode 1, we begin a series on the physical tenets of training that will run in parallel to our series on mental training (pun intended). For this episode, we talk about why your running mileage matters and how to safely build it. You also get bonus content where we riff on Bekele's world record attempt in Dubai, Kate Grace's sponsorship switch, and a few other big stories in our sport.

Jan 23, 2017

In this episode, Chris admits he might have been wrong about Jordan Hasay, plus he and Steve handicap the full Boston fields. Then with the main topic, they talk about why mental training is important and lay out a framework for a podcast series on mental training with more episodes to come.

Jan 16, 2017

In this episode, Steve and Chris open with a tribute to two greats Ashton Eaton and Nick Symmonds, but they spend the bulk of the episode talking about how you should prepare for your next marathon across 5 key categories - Logistics, Pace Strategy, Nutrition/Hydration, Gear, and Mental Prep. Listen in so that you are more ready than ever for your next one!

Jan 9, 2017

In this episode, we share the story of 85 year old inspiration Ed Whitlock and then tell you why everything you thought you knew about pronation is probably wrong. Dr. Kim Davis from RunLab joins us with her medical perspective as we talk about shoes and the pervasive myths that exist about footwear fitting. Click here to find Chris's blog on the "Myth of Overpronation." Dr. Davis's blog on pronation can be found here .

Dec 30, 2016

In this third episode, we ring in the new year by talking about the US field for the Boston Marathon, chatting with Masters Trail Runner of the Year Paul Terranova, and providing tips on how to start a running program in 2017. Happy 2017 y'all!

Dec 26, 2016

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.

Dec 15, 2016

In this first episode, Rogue coaches Steve Sisson and Chris McClung talk about Breaking2, Nike's sub-two-hour marathon project, and the foundational training principles of Arthur Lydiard. Lydiard is the father of modern, elite-level distance coaching, but his methods don't always make sense on the surface. Listen to this episode to understand more and learn how to apply Lydiard's principles to your own running.