Running Rogue

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.

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.

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!

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.

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!

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.

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/

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.

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

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.