Running Rogue

Frustrated by a plateau or a disappointing race? This candid discussion explores seven reasons runners miss their goals, from unclear motivation and undertraining to weak support systems and self-doubt. It also covers the patience required for long-term progress, the dangers of overtraining, and how structured training phases can help runners peak at the right time.

Should you race before your big race? This discussion explores when a prep race helps, when it can backfire, and how to choose the right distance and timing. Learn the difference between racing all-out and using an event as structured training, with examples for practicing pacing, logistics, race-day routines, and strong finishes.

Carb intake is a hot topic in endurance racing, but putting it into practice takes experimentation. Explore how to train your stomach, adjust fueling in the heat, find the right gels and drinks, and carry enough nutrition comfortably. The discussion also covers timing, tracking weather-specific limits, and turning long runs into race-day rehearsals.

Race-day blueprints for every distance, from the explosive 5K to the demanding marathon. Explore pacing, warmups, surges, mental preparation, fueling, negative splits, and finishing tactics, plus ways to adapt your plan for hills, varying experience levels, and different goals.

Fall racing brings seven familiar mental hurdles: doubting your training, fearing race-day problems, questioning your ability, and worrying about disappointing others. The discussion also covers nerves, imposter syndrome, past-race baggage, and the fear of hitting the wall, with practical ways to prepare your mindset before the starting line and through the toughest miles.

Fall race season is approaching, and final preparation takes center stage. The discussion covers race-week logistics, mental readiness, creating room for peak training, relaxed target-pace workouts, and protecting the last long runs. It also explores dress rehearsals for gear, fueling, hydration, meals, and recovery so race day feels familiar.

If you are racing in the fall between September and December, then it is never too early to start thinking about your race plan. You prepare in training, and you also want to prepare your plan for the big day. In this episode, I give you 8 steps to build your plan: Select your goal pace. Gather information about the race course. Break the course down into 3-6 chunks that make sense. Develop a strategy for each section of the course. Translate that strategy into a pace by mile. Layer in the finer course details and also nutrition and hydration. Visualize your plan. Execute the plan and then learn from it. What will your plan be to smash your goal? Thank you to my new hydration sponsor for the podcast - LMNT. I've used their products for my electrolyte supplementation for the last 4 years and can't recommend the brand enough. Get a free 8-count Sample Pack of LMNT's most popular drink mix flavors with any purchase at https://www.DrinkLMNT.com/rogue.

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

Practical tactics for showing up stronger on race day. Six concrete steps from honest self-inventory to staying present one mile at a time. Tips on reframing stressors, embracing hard work, and using strengths to tackle one weakness. Strategies for anxiety, pacing, and pre-race prep wrapped in radical personal responsibility.

A practical roadmap for dialing training back when fatigue or soreness shows up. Clear ways to tell normal soreness from real injury. Five prioritized “pressure release” moves to keep progress while reducing strain. Options include more easy movement, slowing paces, cutting selective volume, swapping to low-impact cross training, and prioritizing sleep and fueling.