Running Rogue

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

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.

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!

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)

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.

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.

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.

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

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!

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/