Running Rogue

You just crushed your fall race... now what? I often see runners jump straight into the next training cycle without giving yourself time for the proper 2-3 week reset. In this episode, I talk about 8 things - 4 mental and 4 physical - in order to appropriately reset the mind and body for what's to come. Do not take shortcuts with your post-race reset! To redeem offers from this episode's sponsors: Go to betterhelp.com/runningrogue for 10% off your first month of online therapy. Go to takecareof.com and use the code "rogue50" for 50% off on your first month with them. Use the code ROGUE15 for 15% off at Janji.com.  

Lori Smiley (my sister) was on episode 303 of this podcast to celebrate her hard-earned Boston qualifier earlier this year. She was confident of toeing the line next April with her 5:00 minute buffer. Then, the news of the 5:29 hit her like a ton of bricks in September, sending her into an existential spiral over her running goals. In this episode, she joins James and I to talk about it all including how she has processed that emotion and whether or not she will still keep chasing that Boston goal. Listen in to learn what she decided to do next... To redeem the offer from this episode's sponsor use the code ROGUE15 for 15% off at Janji.com.

In this episode, James and I are joined by Doctor of Physical Therapy Morgan Riggins to talk about running and physical therapy. We discuss finding a good physical therapist to help you run more consistently, prevent and/or work through injury, and minimize downtime when injuries do pop up. If you don't have a physical therapist on your support team, then now is the time to find one.   Here are two options if you live in the Austin area: https://www.opalmovementtherapy.com/ https://www.mondosportstherapy.com/ To redeem the offer from this episode's sponsor use the code ROGUE15 for 15% off at Janji.com.

Have you ever wondered how your wearables are made? Or how a company validates the data that is produced by them? Probably not and that's ok, but today, that's going to change! In this episode, James and I chat with Jeff Knight, former Rogue coach and training director, who has been working in the wearable space for the last 8 years. We talk about his background and how he got in the space and then dig deep into the development process for a wearable device. Turning to the practical side, we discuss various wearable types and how to use them most effectively to inform your training. There is art and science to it, and we talk about both! To redeem the offer from this episode's sponsor use the code ROGUE15 for 15% off at Janji.com.

Exploring running and aging, the podcast challenges limitations and provides 8 key elements to consider. It emphasizes maintaining high expectations, strength training, and adjusting training for older runners. The discussion also covers the benefits of hiking, embracing change, and seeking guidance from a coach.

In this episode, James and I chat with 5-year Rogue member Dan Wiersema. 5 years ago, Dan joined us with the goals to find a community, start moving, and lose a little bit of weight. That first season with us saw him complete his first half marathon, and now, he is dreaming of much bigger things as he prepares for his 3rd marathon this fall.  I think many of us will see a part of ourselves in Dan's story as he wrestles with what's possible. With a little encouragement from James and I, we get Dan to say his big dreams out loud. Then, we talk about how to believe in those dreams and take the tactical next steps toward them. Thank you to Dan for sharing his journey and for being so open and vulnerable with us. He is an inspiration in our Austin community, and we are excited for you to learn from him too. If Dan can do it, you can too! To redeem offers from this episode's sponsors: Go to betterhelp.com/runningrogue for 10% off your first month of online therapy. Use the code ROGUE15 for 15% off at Janji.com.

This episode starts with a discussion of the recently-announced Boston Marathon "buffer" and how gutting it is for those who missed the cut. As a coach, I feel that pain too having many athletes who just missed being able to toe the line next year in Boston. As a part of that discussion, I give a few tips for those who missed out and also give my suggestion for how to update the process to make it more palatable for all. Then, I turn to the main discussion for this episode: preparing for race day. How can you control the controllables and leave as little as possible to chance for your upcoming fall race? I talk about pre-race logistics, pace strategy, nutrition/hydration planning, and mental prep and break down the sub-components of each. You can't control the weather or whether or not your flight gets delayed, but there is so much you can control. Plan and then execute to the best of your ability in order to give yourself the best shot to achieve your goals. Now, to redeem offers from this episode's sponsors: Go to takecareof.com and use the code "rogue50" for 50% off on your first month with them. Use the code ROGUE15 for 15% off at Janji.com.

Why am I not improving? I get this question a lot as a coach, and this episode provides the answer, eight of them to be exact. First of all, I talk about how to know if you are in a performance plateau, and then I give you 8 reasons why that might be true. Along the way, I give you the solutions to consider so that you can find performance gains again. If you feel like you are stuck in your training and racing, then this episode is for you! To redeem the offer from this episode's sponsor use the code ROGUE15 for 15% off at Janji.com.  

In this episode, James and I chat with everyday runner and relatively new half marathoner - Sarah Perry. Sarah sent me a direct message on Instagram with questions about VO2Max and heart rate, and it magically turned into a 1-hour coaching chat with James and I. Plus, we recorded it so that you all could learn from the discussion as well! In this chat, we learn about Sarah's goals for pursuing the marathon one day, and we lay out a blueprint for her to get there while answering her questions along the way. We believe there are many who can relate to Sarah's journey, so we are excited to let you listen in! To redeem the offer from this episode's sponsor use the code ROGUE15 for 15% off at Janji.com.

In this episode, one of my athletes - Nicole Winter from @nicolemruns - interviews me!  This was the idea of Nicole and other athletes in my Austin training group (shout out to the Rogue Morning Show!). They put together a list of questions for me ranging from fun, get-to-know-you questions to questions about my running journey and even some questions that brought out the inspirational side of me. I'm not sure why it took over 300 episodes to share some of these things with you, but I am glad Nicole suggested this interview and hope you enjoy getting to know me a little better. To redeem offers from this episode's sponsors: Go to betterhelp.com/runningrogue for 10% off your first month of online therapy. Go to takecareof.com and use the code "rogue50" for 50% off on your first month with them. Use the code ROGUE15 for 15% off at Janji.com.