Running Rogue

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. 

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    

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!

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!

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  

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.

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. 

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)      

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!

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.