Running Rogue

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.

In this episode, we interview Mallory Brooks (Spectrum Trail Racing, Rogue Trail Coach) and Allison Macsas (Rogue Expeditions) about their epic adventure on the Wonderland Trail, setting the Fastest Known Time (FKT) for unsupported women on the 93-mile loop around Mt. Rainier with 44,000 total feet of elevation change. They did it in 29 hours and 12 minutes. Mallory and Allison break it all down from when this crazy idea started to the highs and lows of the run itself and then what's next for both of them. You can also learn more about their adventure at these links: Post run blog: http://wonderlandtrailfkt.com/the-run-report/ Highlight video: http://trailrunnermag.com/video/wonderland-trail-fkt-allison-macsas-mallory-brooks.html FKY board for Wonderland: http://fastestknowntime.proboards.com/thread/40/wonderland-trail-wa

Two avid listeners - Jean Rigatti and Ardith Rademacher - join the show and put Chris and Steve on the hot seat with listener questions about everything from mental training to training as a masters runner. In the mean time, they open up about their own training in ways that we believe every listener can relate.

So, who won the prediction contest between Chris and Steve this time?!? Find out that and more on this episode as Chris and Steve break down the results from the IAAF World Track & Field Championships. Plus, we pay homage to one of the greatest sprinters of all-time, and her name is not Usain Bolt.

With episode #37, we bring back episode #8 guest and former Rogue coach/employee - James Dodds. We call him the Reverend James Dodds for a reason because he knows how to preach the message of running philosophy and "religion." In this episode, we do a roundtable between Steve, Chris, and James with various running questions - framing them all as true or false questions. We cover everything from the pressure of elite runners to footwear and even dig into the existential in this fun and freeform debate. Listen in and then feel free to join the debate by emailing us at chris@roguerunning.com.

In Episode #36, we interview Peter Rea, the head coach of the elites with ZAP Fitness-Reebok. Peter shares his training philosophy with ZAP including insights from his mentors Pete Pfitzinger and Bill Squires, two of the greatest marathon coaches of all-time. Plus, learn more about how he translates these concepts to the everyday athlete that might attend running camps at ZAP in North Carolina. As the intro topic this week, we sound off on two recent articles which are linked below for reference: - Nick Symmonds on ways to make track and field more interesting to watch: https://www.motivrunning.com/running-life/the-voice-of-the-athlete/whats-wrong-with-pro-track-and-field/amp/ - Outside Magazine article on the mile vs. the marathon: https://www.outsideonline.com/2230186/fast-mile-more-impressive-slow-marathon

TeamRogue athlete John Armbrust joins us at the Running Rogue studio to talk about his experience at the largest and oldest road ultramarathon in the world - the Comrades Marathon in South Africa. He covered 87 kilometers in just over 9 1/2 hours to earn a coveted Bronze medal. John talks about finding his limits at 80K and how he mentally and physically gutted out a grueling final 7K to earn his finish. John is also a part-time poker player, recently competing in the World Series of Poker main event in Las Vegas, where he has finished in the top 100 three times. Giving us a little inside scoop on this No-Limit Texas Hold-em Event, John talks about the mental side of poker and how it relates to the mental side of running.

The Track and Field World Championships in London begins on Friday, August 4th and runs through Sunday, August 13th. The battle for #1 track geek of the Running Rogue podcast is on again as Steve and Chris go head to head with their predictions. In this preview episode, they break down every middle distance and distance event from 800m to the marathon, giving you the details on what athletes to watch for and how the US athletes might fare. With each preview coming in the order of the event finals, you can listen to this episode in chunks or all at once to be in the know on what to expect. In addition, all event finals will be shown on TV on NBC or NBC Sports, so set your DVRs! Here are some meet details referenced in the episode: Meet schedule (all times EST): http://www.letsrun.com/news/2017/07/schedule-results-2017-iaaf-world-track-field-championships/ TV info: http://www.letsrun.com/news/2017/07/television-streaming-radio-info-2017-iaaf-world-championships-athletics-track-field-london-2017/