Running Rogue

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/.

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!

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

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.

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

In this conversation, James and I get reflective on the lessons we have learned from this time of quarantine and how these lessons might be carried into the future when this is over. It's admittedly hard to go to this positive place right because so many are facing tragedy, but it is one place that I am looking for personal hope. I am committed to being different (in a good way) on the other side, and I believe we all need to do our part to make the world a different place too.

In this episode, I 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...

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

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

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!