Running Rogue
Running Rogue is a podcast produced by Rogue Running in Austin, TX. It covers all aspects of running, from training tips to race strategies, aiming to help listeners become better runners. The show is hosted by Chris McClung and features insights from the running community.
Episodes
Episode 410: Self Talk, Visualization, and Problem Solving to Your Goals
What does it look like to manifest your future? Is it just thinking and dreaming + magic and hope or it is more? In this episode, we discuss the tactics behind manifesting your goals. While some of these tactics might sound cheesy, they are backed by science and years of subjective experience. We cover self-talk, affirmations, re-framing negative thoughts, visualization, and problem solving. Plus,
Episode 409: Creating Your Vision and Goals
We've discussed knowing your purpose. Now, it is time to paint a picture of what you want in this sport. Your vision is the dream and the big picture which isn't bounded by time. Your goals are the timebound milestones along the way. In this episode, we talk about the process of creating a vision board and then discuss the do's and don'ts of goal setting. Should you create process or outcome goals
Episode 408: Developing Mental Fortitude
There are two big questions underpinning this episode... Is mental strength innate or do you build it? What's the distance between your true limits and the perceived limits posed by your mind? We discuss these questions to open the episode. We truly do believe that mental fortitude is built. AND, there is plenty of room to better match your perceived limits with your actual limits. To do that,
Episode 407: But WHY do YOU Run?
We are turning the page (pun intended) to a new section of the book where we discuss the mental side of training and racing. And, as cheesy as it might sound, it all starts with knowing your purpose for the run. Why do you run, and specifically why do run for performance? For you, running might be about stress relief, health or longevity, but we would submit that there are likely deeper reasons as
Episode 406: Nailing Your Long Run Workouts
If the long run "puts the tiger in the cat," then the long run workout puts the saber tooth in the tiger! Yes, we need all of those easy long runs to build the aerobic foundation. Then, as you gain experience and appropriately timed in the cycle, it is important to add quality into your long runs to give you that extra edge for race day. We call these workouts race simulations or race preps becaus
Episode 405: The Art and Science of Recovery Runs
There are 3 main pillars of recovery - sleep, nutrition/hydration, and easy movement. In this episode, we talk about the third pillar. In our training programs, easy movement primarily manifests as recovery running. These are the glacially slow runs that enable blood flow which promote healing for the next long or hard thing. If you are skipping your recovery runs, then you are likely on the bulle
Episode 404: Do You Medium Long Run?
Last week, we talked about the long run, and now this week, we talk about the medium long run. I call it the "unsung hero" of fitness building, and it's a run that is often overlooked relative to the speed workout or primary long run. In this episode, we discuss why it's really the third leg or pillar in your training that should be given equal weight to those other two. Listen in to learn about t
Episode 403: The Art of the Long Run
Mile for mile... the long run might just be the most important run of the week. It builds aerobic capacity, improves neuromuscular resilience, and facilitates metabolic flexibility - 3 of the most important tools you need as a distance runner. In this episode, we discuss the benefits in detail and then break down the tactics by answering these 6 questions about the long run: How long? How many or
Episode 402: All About that Tempo
The word "tempo" might be one of the most commonly misunderstood words in coaching vernacular, even as it might be the most commonly prescribed type of workout. It's also one of the most important and critical training efforts for distance runners, so it is critical to understand it well if you want to improve. This episode is all about that tempo. We give you the what, the why, and the how of ex
Episode 401: 9 Truths about Training Paces
400m reps at 5K pace. 800m reps at 10K pace. 1 mile repeats starting at HM pace and working down by 2-3 secs per rep. Our vernacular in running is to use training paces based on what you could theoretically run at each distance. It is a useful tool for dialing into effort, but it IS NOT The end all and be all. In this episode, we give you 9 truths about training paces and how to use them effectiv
Episode 400: Podcast Memory Lane
We take a break from our book discussions to reflect on 400 episodes and nearly 10 years of podcasting. Our hope with this one is simply to remind you and ourselves of why we do this. Thank you to everyone who has listened and downloaded through the years. We do it for you. One step at a time. Onward.
Episode 399: The What, Why, and How of Down Weeks
Recovery is how you build fitness. We need recovery after hard and long days, hence our emphasis on recovery running. You also need recovery after hard weeks, so in our programming, we do "down weeks" every third week to consolidate the fitness gains of the "up weeks." Two up, one down. That is the rhythm of working hard and then recovering from that work to actually get faster. In this episode, w
Episode 398: Taper and Post Race Recovery
In this episode, we cover the final 2 phases of your training block - the taper and the post-race recovery phases. Both are critical for hitting this peak and then getting to your next one. We give you the reasons for the taper and the mechanics of it (for volume, speed, and routine), and then we break down how to recover from your race. It is critical to taper in order to be fresh and ready for y
Episode #397: Getting Race Specific
We continue our journey through the training phases. In this episode, we talk about the goals and guiding principles of the race-specific phase of work. This is where you put the icing on the cake or the cherry on top of the sundae. You've earned the right to be a little more aggressive, but it's time to crowd out the noise/distractions and focus on the final steps to be race-ready!
Episode #396: What is Aerobic Strength?
Last week was all about that base. This week is all about that aerobic strength - the aerobic strength phase of work specifically. We think there is a lot of confusion about this phase of work and what's involved. We break it all down in this episode. It's about building endurance and staying power in order to be prepared for the race specific phase to come. We give you guidelines on volume buildi
Episode #395: How Big is Your Base?
In this week's episode, we begin a walk (err... run) through each period of training. We start with base building, digging into what it should look like for you. What should you focus on in this phase? How should you think about the running and building your weekly mileage? What are other considerations including strength and lifestyle? We also discuss the Maffetone Method and how it might fit int
Episode #394: Is Your Running Polarized Enough? (Part 2)
We wrap up this mini-series on polarization with the final 5 questions for you. First, we cover Chris's experience at his first stage race - Moab Run the Rocks - put on by the great folks at TransRockies Running. It is a 3-day stage race event covering ~54 miles of trails over 3 days in/around Moab, Utah. Chris had a blast and shares a little bit about his experiences there in the first 25 minute
Episode #393: Pop Quiz... Is Your Running Polarized Enough? (Part 1)
From periodization to polarization, we cover two "ization" words in as many weeks, and we promise it isn't as boring as it might sound! With this podcast, we discuss something that might just be at the crux of reaching your potential. Is your training polarized enough? Plus, we make it fun by turning it into a pop quiz with 4 questions in this episode and more in part 2 coming next week. Grab a #
Episode #392: Periodization... Say What?!?
We start with some beef that I have been sitting on for a minute. We love our influencers and content creators in the running world, but there is at least ONE thing that a few of them need to stop doing. Let's see if we can agree... Then, James and I dig into the art, science, and details of periodization. How should your training cycle be constructed in phases? Every. Single. Time. No exceptions
Episode #391: Long-Term Planning for Max Success
We believe that MOST runners are thinking in planning windows that are too short. If your focus is ONLY on your very next race, then you are leaving potential on the table. In this episode, James and I discuss how to think about planning in 12-18 windows by strategically considering your sequence of macrocyles (aka big training blocks). If you think long-term with THE big, main-priority goal in mi
Episode #390: The Why and How of Running by Feel
Watch obsessed? Can't do any training without seeing your exact pace? Train in a difficult environment? This episode is for you. James and I talk about the why and how of running by feel. We give specific examples and cues to use in order to dial into each training zone. Plus, we give some practical tips on how to learn to "use the force" while running as Yoda would have you do. Running by feel is
Episode #389: What is Quality Work (aka Speed Work)?
In this episode, we break down the 4 main types of quality work (aka speed work). We talk about the what, why, when, and how of each type, as well as give some examples. Of course, you don't want to start your speed work until your aerobic foundation is big enough, so we give guidelines on that too! The 4 types: Running econony VO2Max Threshold Race specific
Episode #388: Find Your Peak
In this episode, we dig into Chapter 4 of the book where we discuss the importance of peaking. To maximize potential, you will only focus on 2-3 peaks per year, prioritizing those "A races" above all else. In this discussion, we talk about the physiology of peaking and why it is important. Then, we dig into what peaking looks like, how to manage it well, and what to do if you peak too soon. At the
Episode #387: Miles Matter Redux
In this episode, we dig into the why and the how of building miles. Increasing volume is perhaps the #1 way to improve as a runner, so we introduce the FVI framework for safely building miles and talk about how to maintain speed along the way. Plus, we answer some of the practical questions: In what increments should I be building volume? How do I maintain speed while doing so? What if I miss a d
Episode #386: Racing Fundamentals, Part 2
We continue our journey through chapter 2 of the book, taking our time here on some of the fundamentals. In this episode, we cover the second 3 of our racing fundamentals. How do you approach racing to get the most out of yourself? In this one, we touch a little more on race execution. As a reminder, you can get the book via the links in our instagram bio (@roguerunning), and if you want to check
Episode #385: Racing Fundamentals, Part 1
We continue our journey through chapter 2 of the book, taking our time here on some of the fundamentals. In this episode, we cover the first 3 of our racing fundamentals. How do you approach racing to get the most out of yourself? As a reminder, you can get the book via the links in our instagram bio (@roguerunning), and if you want to check out our training options, go to www.roguerunning.com. W
Episode #384: Training Fundamentals, Part 2
We continue our march through the fundamentals of our training principles. First, this episode starts with a few notes on the subtitle to our book - Elite Training Accessible to All. What does that mean? And why does it mean that ANYONE can use the principles in the book and in our training philosophy b/c we are all human. Then, we turn to the final 3 principles on the training side of our philoso
Episode #383: Training Fundamentals, Part 1
As a reminder, you can watch this one on YouTube too: https://www.youtube.com/@roguerunning. In this episode, we dig into chapter 2 of Running the Rogue Way, which covers our perspective on the fundamentals of training and racing. You don't need a book to follow along but links to buy are below. James and I discuss the first 3 training fundamentals, which could be described as the 3 most important
Episode #382: Back to the Basics with James Dodds
You can watch this one on YouTube too: https://www.youtube.com/@roguerunning. We are excited about a new phase for the Running Rogue podcast with new video podcasts to be launched in 2026. The audio versions will still be posted too! James Dodds will be co-hosting with me to go through the content of our book, chapter by chapter. You won't need the book to follow along, but we highly recommend pic
Episode #381: The Book Launch Episode
It's finally here. A book that captures 21 years of Rogue, run-coaching philosophy in 450+ pages. It's everything we know about helping people do things in this sport that they never thought possible. It's about the X's and O's of running, but it's also about how to use running to unlock resilience and grit and mental fortitude that will translate to race day and then far beyond. It's for the fron
Episode #380: Five Reminders in Prep for Your Fall Race
We are getting close to fall races with many 2-8 weeks away, from Berlin to NYC. It's time to hone in on your final bits of training WITHOUT overdoing it. These tips will help you make sure your training is just right, while also getting your mind right for the big day. It's time to get your game face on!
Episode #379: Why So Fast?
I am back after a summer hiatus and here to share an original poem and the 20 years of inspiration behind it. The poem was inspired by listening to this podcast with David Whyte and then came together a few months later in 40-45 minutes of a single writing session. I am not necessarily a poet, but I do think these verses capture some meaningful lessons for all of us. If you listen, thank you for h
Episode #378: Priming towards Your Fall Race
Ok, we are 18 weeks from Berlin and 21 weeks from Chicago... it's time to start your training program! Every program should start with a priming phase (aka base building) in order to lay the foundation for what's to come. In this episode, I give you 7 things you should be thinking about to kick start your training for the fall. We talk about organizing your plan, building your volume, adding spee
Episode #377: Six Ways to Be Patient to Reach Your Potential
Most runners that are new to working with me are impatient about their gains. They want everything tomorrow, and I love the new motivation and eagerness. We don't ever want to quell that, BUT we do need to instill a patient, long term view in order to help them reach their full potential. This episode is all about that. I give you six principles to ensure you are being patient enough to reach your
Episode #376: Listener Q&A on Building Back, Finding Your Edge, and More
I start this episode with a few tips on preparing for your fall training cycle. Then, we get into the latest listener questions. I talk about building, building back, finding your edge in training, and much more. If you need some training inspiration... this is your episode!
Episode #375: Reflections from Boston 2025
It was an epic weekend for the Boston Marathon once again, and from it, I am still buzzing. Thus for this episode, I bring you 7 takeaways and inspirations from the weekend to carryforward to other races. From Des's final Boston to the Boston weather to the worthiness of that BQ goal, there is something in here for everyone! Enjoy!
Episode #374: Defining (and Re-Defining) Success on Race Day
I think we are in an era of our sport from elite to everyday runners where success is defined too narrowly. We are very time-focused at the expense of broader definitions of success, and I think that is limiting us as fans and participants and performers. In this episode, I talk about it and present 10 other ways to define success on race day. My hope is that this conversation will open up ways fo
Episode #373: To Marathon or Not to Marathon with Listener Marisa
To be or not to be... that is the question! In this case, we ask... to marathon or not to marathon in another listener conversation with Marisa from NYC. She is relatively new in her running journey, had a stress fracture training for her first marathon, and wants to know if she should wait a little while until her next one. We discuss all of that and more with her!
Episode #372: Hope for Faster?
In this episode, I chat with listener Jennifer from Georgia who is wondering if she has the ability to get faster as someone who is usually near the back of the pack. She finished the NYC Marathon in 7 hours and recently did a half in 3:30, and now she wants more. I reassure her that she is worthy of her goals and worthy of coaching, and we give her hope that faster is still ahead of her. Jennife
Episode #371: Breaking 2:55 with Listener Ben
In this episode, Ben from Michigan joins the show to discuss his aspirations to auto-qualify for Chicago. That implies a time of 2:55 for his age group, while his current PR is 3:03 from last fall. We hear about Ben's journey to this point, and then I coach him up on taking the next step to qualify for Chicago. In addition and of course, we talk about tips for his longer term trajectory as well. A
Episode #370: Managing the 99 Percent + Final Boston Prep Tips
In this episode, I cover a smorgasbord of topics and listener questions that all essentially point to how you should manage your training from the 99% to the 1%'s. Along the way, I answer two listener questions about training for a road 50K and managing weekly mileage, while also giving 3 tips on prep for the Boston Marathon with 7 weeks to go. Don't get lost in the 1% if your 99% isn't on track!
Episode #369: Listener Questions on Burn Out, BMI, Creatine and More
Hey everyone... we are back with another listener question episode. This one covers great questions on burnout/lingering fatigue, weight/BMI, running tangents, creatine, ketones, recovery and more! Thanks for all of the great questions! You can always email questions to me at chris@roguerunning.com.
Episode #368: What Social Media Gets Wrong about Run Coaching
I know. I know. Some of you will think I am a social media curmudgeon for this episode, but I don't think so. I actually love what social media has done to grow and expand and educate the running community. It's actually quite amazing and powerful, and the impact in a positive way is far reaching. That said, there is some bad info out there as well as a tendency for our perception of the fundament
Episode #367: Never Too Late with Listener Deborah
In this episode, I have the privilege to talk to a listener who is 75 years old and just starting her running journey. She is 9 weeks into it and only beginning to think about the possibilities. She has a 5K on the docket in the spring but is also dreaming about a half marathon or more. How will I advise her to build and how might that look different because of her age? You might be surprised by m
Episode #366: Balancing Running and Life with Listener Nicole
In this week's coaching conversation, I chat with listener Nicole. I have worked with Nicole before, and this is our first conversation in many months. You get to listen in as we discuss how she is trying to balance a new life stage with what that means for her running process and goals. We talk about dreaming big and how seasons of life can cause changing priorities, especially around starting a
Episode #365: Staying Present in Training and Racing
This episode was inspired by a listener question about dealing with injury before race day. Naturally, I extrapolated it to a message about staying present in all of your training and racing. Listen in to learn how to stay present in training - day by day and within a run/workout - and stay present in racing - in planning and in race execution. Staying present is key to smashing your goals!
Episode #364: Find Your Inner Superhero
"A hero is somebody who voluntarily walks into the unknown." - Tom Hanks I would submit that we do that everytime we step on a start line. That quote also highlights that heroism is defined independently from the outcome, which means that we can all be heroes by stepping into the unknown of race day. We can all, also, have an heroic ripple effect on others by setting big goals, doing the work, and
Episode #363: Nailing Race Day (+ Bonus Houston Tips)
"We cannot know the mystery of the future." – Jimmy Carter Preparing for race day creates fear and anxiety in part because we cannot know what the future will bring. In those moments, I encourage athletes to focus instead on what you DO know and what you CAN control. In this episode, I give you a rundown on those controllables. With the Houston Marathon/Half Marathon as the backdrop, we talk abou
Episode #362: Listener Q&A to end 2024!
In this final episode of the year, I answer questions from you! With questions from the UK, Canada, and all over the US, we cover caffeine and training, VO2Max, race planning, when to press vs. rest, osteoporsis and running, race goals, and so much more! Thanks to everyone who sent in a questions. I will be taking next week off, and episode #363 will release on January 10th. Happy New Year everyon
Episode #361: Principles on Strength for Runners
How important is strength training for runners? Very important, but you have to do it the right way. It should support and supplement your running and not take away from it. In this episode, I give you 5 principles to construct your strength routine in a way that it will be additive to your running. Hint: it isn't about massive lifting sessions where you can't life your arm or move your legs the
Episode #360: Getting Older AND Faster with Listener Pete
We are back to our listener conversations, and this week we talk with Pete from Michigan. Pete has 4 kids and is about to turn 50. He is wondering if he can still get faster as he ages and wants to know how to optimize around that. He also has a goal to race Boston some day, so we dig into the big picture plans for that as well. I believe Pete still has faster days ahead, and like many of you, he
Episode #359: Building Your Routine (aka Planting the Trees)
In episode 357, I talked about the forest, the big picture and the long term view for your running goals. In this episode, I talk about planting the individual trees to achieve the forest of your dreams. Those individual trees are made up of a routine that is as consistent and year-round as you can possibly be. But, why and what does a successful routine look like? I break it all down for you in t
Episode #358: Building the Confidence to Chase Big Goals with Listener Maeson
Another listener - Maeson - joins the show to get coaching on chasing her big goal to qualify for the Boston Marathon. She has the confidence to dream big, but that confidence can often shrink on the starting line. In this conversation, we help her refine her "why" for the big goal and then discuss the tactics to get there including discussions on weekly volume, cross-training, the importance of s
Episode #357: Seeing the Forest, not the Trees
This episode was inspired by many recent chats with athletes and listeners. Often, we get too focused on the minutia, on the little details, without keeping track of the big picture in training. In this episode, I give you 7 things to consider in order to keep your eyes on the forest, so you don't smash into a tree! This one will also help you keep a proper perspective in order to reach your long
Episode #356: Can I get Sub 4:00? with Listener April
Thank you to everyone for the warm welcome back to podcasting! It's been validating to hear the response. We are back today with a conversation with listener April from Michigan. She is a mom of 3 who is trying to break 4 hours in the marathon. She has great questions about the path forward to do that, and along the way, we start dreaming even bigger! I think many of you will relate to and can lea
Episode #355: The Re-Introduction Episode + Tips on Boston Training
Hey everyone... we are back after a long hiatus! I needed a break over the summer that turned into a longer break than anticipated, but I always knew I would be back. Thank you for your patience with me and thank you to everyone who asked how I was doing. In this episode, you get two parts. Part 1 is a re-introduction of me, who I am, and what I believe. Most of this you might already know, but pe
Episode #354: The Balance Episode
In this one, we are going to talk about how to achieve BALANCE in your running in two different ways. a. How do you balance running and life? I give you 5 thoughts on how to find time for training while balancing work, family, and relationships. b. How do you balance finding the edge in performance with overall health? I give you 5 thoughts on how to find and test your limits without sacrificing l
Episode #353: Listener Questions on Heat, Race Timing, Managing Injury and More
I am back after an unplanned hiatus with some great listener questions. Check it out and email me with more questions or show ideas - chris@roguerunning.com. Plus, consider joining the virtual group with me at roguerunning.com. To read the blog mentioned in this episode: https://www.drstacysims.com/blog/what-women-need-to-do-instead-of-zone-2 To redeem offers from this episode's sponsors: Use th
Episode #352: 5 Tips to Run Your Best Fall Race!
It's that time of year again. Your spring race may have just finished, and it's time to think about what's next. Are you doing Berlin, Chicago, NYC or perhaps a fall half?!? In this episode, I give you 5 tips to get the most from your next training cycle. With each tip, you also get the common pitfalls to avoid from my experience as a coach. Do this... not that! We talk about purpose, focus, consi
Episode #351: So Let's Talk about Boston...
I had an amazing weekend in Boston nearly two weeks ago. Whether running the marathon or not, there is always so much inspiration to go around on Boston Marathon weekend. In this episode, I give you 9 takeaways from my weekend of cheering/supporting which will inspire you regardless of whether your goal is to qualify for the race or not. Enjoy! To redeem the offer from this episode's sponsor, use
Episode #350: 10 Tips to Get Your Mind Right for Race Day
Boston, London, Eugene, Vancouver, Oklahoma City, Carmel, Ohai, Grandma's, and so many more. Spring racing season is here, and I've got 10 tips to get your mind right for race day. Put these to work, and you will be ready to crush it! To redeem offers from this episode's sponsors: Use the code ROGUE for 10% off on running apparel at Janji.com. For 10% off on your first month of therapy, go to bet
Episode #349: Athlete Questions on Bad Days, Paces, Taper Length, Dogs, and More
In this episode, I answer recent questions from listeners as well as themes from athletes that I coach. Today's questions: How should I evolve paces over time and can I go too slow? What should I do if I have a bad workout or long run? How can I protect myself from dogs on the run? Should I do a 2 or 3 week marathon taper (or 1 or 2 week half marathon taper)? Is your training too easy (or too har
Episode #348: The (Rational) Irrational Fears Episode
We all have fears in training... every single one of us. In this episode, I talk through 6 common examples I see as a coach and give you tips on how to face down each one of them. From doubting your potential to being afraid of never getting back to fitness after injury (and more), this episode might make you feel less alone in your journey. To which of these 6 fears can you relate? To redeem offe
Episode #347: Assess Your Opportunity Areas
Where can you improve in order to reach your full potential? I often get this question, and it's my job as a coach to assess the opportunity areas for my athletes. In this episode, I give you 6 opportunity areas and the associated metrics to consider in order to identify your biggest needs in training. Rate your yourself on all 6 and then go tackle 1-2 areas in your next cycle to take steps toward
Episode #346: Current Coaching Curiosities
James Dodds and I had a little bit of fun with this episode, and we hope you enjoy it. We riff on 6 topics that have been the object of our recent coaching curiosities or ruminations. The topics range from the limits of easy aerobic volume to maxing out in-run carbs and to the science (and potentially hocus pocus) of advanced recovery techniques (and more). We hope you enjoy this one! To redeem th
Episode #345: Managing Sickness and Training
It is that time of year where everyone is rapidly falling out of training due to sickness. When that happens, panic mode sets in, and you might try to simply train through it. However, that can be dangerous and cause you to extend your sickness even more. Instead when sick, you need to give your body the time, ability, and resources to temporarily focus on getting healthy instead of getting fitter
Episode #344: The Truth about Zone 2 Training
Zone 2 this and Zone 2 that... it's all the rage on social media and with longevity experts. On the bright side, discussing Zone 2 means that you are talking about the importance of EASY running, and we know easy running is the key to building fitness and longevity. On the other hand, there are misconceptions about what Zone 2 means and how to apply it. In this episode, I give you 6 truths about Z
Episode #343: A Beautiful but Tough Day in Houston
James Dodds joins me to help me recap a tough day at the Houston Marathon for me. It was my big goal race, but it didn't go how I hoped it would. Fortunately, the reasons for that are crystal clear, which I break down in the episode. I am still very proud of my day and even more hungry for what's to come. Thank you to everyone for your support in this journey. I will rest, recover, and get back to
Episode #342: More is More or Less is More?
Do you want to have your best year of running yet? This episode is here to help you achieve the right balance in training in order to do so. I give you 4 things to do more of and 4 things to do less of in order to optimize your performance in 2024. Where you are out of balance?!? Listen in and find out! To redeem offers from this episode's sponsors: Use the code ROGUE15 for 15% off on running app
Episode #341: My Journey to the Houston Marathon
Many have asked about how my training for the Houston Marathon is going, and this episode is your answer. James Dodds joins the show to interview me on my training progress. You will hear that I still don't know what the outcome will be, but I feel really good about my progress to this point. We talk about my process and how I've felt along the way with lessons that are already taking shape. I thi
Episode #340: Building to a Breakthrough with Paul Esteso
In this episode, James and I interview Paul Esteso, a member of our virtual podcast group called the Rogue Renegades. Paul tells the story of his running journey and the epiphany that would lead to a massive breakthrough in his results. His marathon times had hit a plateau, and he wanted more. With a few simple changes to his training, focused on the fundamentals, he went from running 3:37 in the
Episode #339: Lessons from My Friend Larry
On October 23rd, Rogue lost a member of our community when Larry Bright passed away. He was a runner with us for 17 years and a coach for 10 years. This episode is my tribute to him and the lessons we can all learn from his life and running journey. RIP to my friend Larry. To support Larry's family, you can give here: https://gofund.me/c98f8228. To redeem the offer from this episode's sponsor use
Episode #338: Your Post-Race Reset
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:
Episode #337: Damn that Boston Buffer with Lori Smiley
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 includ
Episode #336: Physical Therapy for Better Running with Dr. Morgan Riggins
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 tw
Episode #335: Running and Wearables with Jeff Knight
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 the
Episode #334: Running and Longevity
One of the top questions I get as a coach is about running and aging. Everyone is always worried about the grim reaper coming for their speed. In this episode, James and I are here to tell you to let go of those limitations and focus on 8 important elements to consider as you age. These 8 things, including 2 that are must-haves, touch on not only aging and performance but also aging and longevity.
Episode #333: Building Belief in Yourself with Dan Wiersema
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'
Episode #332: Nailing Race Day Execution
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
Episode #331: Break Through a Performance Plateau
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 traini
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