Running Rogue

There is so much to cover in this episode! We start with an intro discussing all of the topics and fast running from the weekend including: - Nike deciding to shutdown the Nike Oregon Project - Kipchoge getting it done to break 2 hours for the first time - A world record going down at the Chicago Marathon and more! Then at 41:15 into the episode, I answer your questions about racing the marathon including: - How should I deal with pre-race nerves? - Should I consider running with a pacer in the race? - How should I use my watch to track pace? - What should I do to recover from the marathon? - What should I do if I have a bad day? Thanks for those who sent in questions. As always, you can reach me at chris@roguerunning.com if you want to see if I will answer your question on the show!

With this episode Johanna Gretschel and I give you a final recap of the World Champs, preview and predict the Chicago Marathon, and discuss Kipchoge's Ineos 1:59 Challenge that will go off this Friday/Saturday. Who will win Chicago? Can Rupp return to form? And will Kipchoge finally break the 2:00 barrier? You can watch Kipchoge's attempt live here: https://www.youtube.com/channel/UCrc3XCtBGtWErZUVVvn15jQ

In this episode, I start with an intro discussing two topics: 1. My recent interview with Kara and Adam Goucher for the Clean Sport Collective Podcast, episode #14. The link is below, but you can also find via most podcast distribution platforms.  2. Sifan Hassan's 1500m win at World Champs and what it means about how we should question out-of-this-world performances of any kind, including a name that you may not expect to hear from me on this topic. Then for our main discussion, starting at 22:25 into the episode, I breakdown race strategy for the Chicago and Toronto Marathons and give you notes on how to develop a pace strategy for these two races. While the strategy is pretty straight-forward, it is easier said than done. Listen in for all of my tips so that you can crush these races over the coming weeks! Clean Sport Collective Podcast, Episode #14: http://cleansport.libsyn.com/episode-14-kara-and-adam-goucher-on-the-4-year-bans-for-salazarbrown-for-doping-violations

Johanna Gretschel (@jojo_shea) and I are back to recap World Champs events so far as well as preview the final 6 events through this weekend (including the men's steeple, women's 1500, women's 5K, men's marathon, men's 1500m and men's 10000). Plus, we give you updates on who is leading our prediction contest (hint: not me!).  In the intro, we also give initial reactions to the new of the Salazar 4-year ban. What do we think of the decision and how athletes are reacting at Worlds? One audio note: we had to record this episode online from two locations, and it caused some occasional background static in my audio feed for some reason. I don't think it has too much impact on the overall quality, but my apologies for the issue.  

With this episode, I fly solo to bring you updates on current events and then some of my top tips for the mental side of race day execution. On current events, we talk about the Boston registration cutoff and what I think about it, a few thoughts the World Champs so far, and of course the epic day at the Berlin Marathon where a world record almost went down. Then at 29 minutes, I turn to the mental side of race day preparation and execution, giving you 8 tangible strategies to put to put as you prepare for your fall race regardless of the distance. I give you 4 tips for pre-race and 4 for during-race. While personally I use all of these tactics, you might find only a handful resonate with you. If so, add them to your mental toolkit and then go smash your goals!

With this episode, Johanna Gretschel (@jojo_shea) and I get together to preview and predict the World Track Championships coming up from Friday, 9/27 through Sunday, October 6th in Doha, Qatar.  We will split this preview into 2 parts, starting with distance finals for the first 6 distance events Friday through Tuesday. Then next week, we will recap the events so far and preview the final 6 events which will be taking place Friday, October 4th through Sunday, October 6th.  In this episode, you can get our thoughts on the women's marathon, men's & women's 800m, women's steeple, men's 5K, and the women's 10K. Who will medal? Where do the US athletes have the best chance? Can Emma Coburn repeat as champion? And who predicts a US sweep in the women's 800?!? You can catch all of the action in the US on NBC and its affiliates. You can find the schedule and more info here: https://www.letsrun.com/news/2019/09/schedule-entries-results-for-2019-iaaf-world-championships/ The first event starts at midnight in Doha

In this episode, we jump right in with my returning guest - James Dodds - and bring back a concept that we used in episode #37. Running True or False? For this part 1 of this episode, we cover 6 different true/false statements, 3 each of James and Chris. The topics covered span the spectrum from training to goal setting to shoes, and I think you will find the discussion entertaining.  If you have a different opinion or would like to pose a true/false question to us for discussion in part 2, please send to chris@roguerunning.com. Also, stay tuned for my World Championship Preview episode with Johanna Gretschel which will go up mid week before the World Champs kick-off on Friday, Sept 27th.  

In the intro, we start with discussions of Woody Kincaid's top-5 US all-time 5K this past Tuesday on the Michael Johnson Track as well a new half marathon world record from Geoffrey Kamworor. Both very impressive. Then at 10:20 in, I bring in Brent Stein (from episode 126) to talk about the "what if's" of training. What if you have a bad workout? What if you miss a workout or run? What if you go on vacation? What if you get sick? What if you are managing an injury? For each, we talk about how to think about it within the moment and then how to bounce back from it so that you stay on track in training. There is no such thing as a perfect training cycle so in this episode we give you the tools to turn imperfect training into a big result on race day.

In this episode, we start with recaps of the 5th Ave. Mile and the Diamond League Final in Brussels. We talk about Jenny Simpson getting another win along with Old Man Willis. And... can you guess which athlete from Brussels I call BS on?!?  Then, I turn to listener questions covering the timing of prep races, the anatomy of a down week, training paces, using the McMillan Calculator and more.  If you have a question, please email me - chris@roguerunning.com - and I might just answer it on the podcast!  

In this Labor Day episode, Chris takes you through a host of recent news including: - His interview with Adam Goucher on clean sport + Adam's blog on #dreammaternity - The Diamond League Final in Zurich - Changes to the US Marathon Trials course in Atlanta - Results from the US 20K Champs Then at 46 minutes, he covers some general training/coaching tips that have been top of mind for him recently, including the summer grind, training paces, and how to think about the relative value/worth of your goals. Happy long weekend! Here are links to the podcast and blog with Adam: https://podcasts.apple.com/us/podcast/episode-9-adam-goucher-4-time-ncaa-champion-and-olympian/id1466187704?i=1000447757470 http://www.karagoucher.com/guest-blogger/  

In this episode, we begin with a short Q&A with Valarie Neidig on her experience last year at Kara Goucher's Podium Retreat. As of the time of publishing this episode, there are still spots left for this year's retreat with Kara from October 18-20th. You can get more details and sign-up here: https://retreat.karagoucher.com/ I am told that you will not regret signing up if you can make it work for you! Then at 13:13 into the episode, we flip the script and bring on Sasha Gollish to interview me about my first 50-mile race on August 17th at the Squamish 50. We talk about my training and insecurities going into the race and then how the race itself went, plus bigger takeaways for the future. While I am generally not comfortable talking so much about my own pursuits, I do hope you find inspiration in my journey to completing this goal.     

In this episode, we bring back elite runner and 2:32 marathoner Sasha Gollish (previously on episodes 118 and 131) to discuss her recent injuries (ankle and foot). She talks about staying focused and sane through injury while also maintaining fitness and preparing for a comeback.  We discuss her cross training methods from the bike to the pool to the elliptical, including examples of workouts she did to provide intensity while staying off of her foot. Then, we talk how she is managing her return from injury to try to put herself in a good position for the NYC Marathon on November 3rd.  Interestingly, her approach to her return is more gradual and deliberate than you might expect, and I believe there are many lessons to be learned from Sasha's methods for those facing an injury. Also, here is a link to Sasha's blog about her workouts while injured and coming back from injury: https://sashagollish.wordpress.com/2019/08/18/some-workouts-for-coming-back-from-injury/    

In this episode, I start with an introduction on the recently announced NYC Marathon fields and discuss the impact that NYC might have on the US Marathon Trials in February. Des Linden, Allie Kieffer, Sarah Hall, Kellyn Taylor, and Jared Ward have all chosen to race NYC, and they will have 17 weeks to turn around and prep for the Trials. That's a fairly quick turnaround to be at your best with an Olympic Team on the line. Then, Johanna Gretschel (@jojo_shea) rejoins me to recap all of the distance action at the US Championships, including who won our prediction contest. It all came down to one event, and you will have to listen to find out which one. The US Champs had exciting storylines throughout, and we break it all down for you.

This episode includes my live podcast discussion with Robbie Balenger (@robbiebalenger) and Jackie Howard (@veganathleteatx) that occurred in front of an audience of 40-50 people at Rogue on August 1st. Robbie ran across the US from LA to NYC, covering 3,175 miles in 75 days (45 miles per day). He did it for his plant-powered mission which we talk about extensively, but there is much more to the discussion. We cover his challenges on the journey, what he learned, and what might be next now that he has proven he can dream big and then go do it.  If you would like more details on Robbie's journey, here is a Runner's World article from the day after he finished in NYC: https://www.runnersworld.com/runners-stories/a27656146/robbie-balenger-vegan-cross-country-run/

As promised in this episode, we recap my trip to France to see the US win the Women's World Cup (semis and final), race a 40K in the French Alps, and attend the Monaco Diamond League meet in person. With James as my discussion partner, we talk about all of the inspiration and lessons learned from each experience. I hope you enjoy it! And here is the video from the mountain race in France: https://www.facebook.com/152886823859/videos/1438387136302768/?epa=SEARCH_BOX  

As promised I am joined by Johanna Gretschel (@jojo_shea) to preview and predict all things USAs, which start tomorrow night on NBC Sports Gold. US titles and World Championship spots are at stake. We give previews and picks for all events from 800m to 10K, discussing each in order of the finals. We start with the 10Ks which both start tomorrow night. Tune in then and then on NBC networks throughout the weekend to catch all of the action.  

In this episode, we mix things up and bring on world class sprinter and 400m hurdler Johnny Dutch with filmmaker Evan Kidd. Evan produced and directed a new documentary on Johnny's Olympic journey called Run of the Picture.  The film follows the parallel paths of Johnny's journey to the Olympics and his own personal path in narrative film making. Johnny is the only world class sprinter on the planet who has also made a Zombie movie, and his journey to both hallmarks is fascinating. Plus, we dig more into the track itself and talk about prepping for and racing the 400m hurdles, including all of its technical details.  You will be inspired by Johnny's story and have a new runner to cheer on in the build-up to the Tokyo 2020 games.  To watch the movie for free on Amazon Prime, click here: https://www.amazon.com/Run-Picture-Johnny-Dutch/dp/B07R59WV8B/ref=cm_cr_arp_d_product_top?ie=UTF8 Looking for the Rogue Expeditions trip giveaway? Click here: https://www.roguexpeditions.com/giveaway  

In this episode, fellow Rogue coach and prior podcast guest James Dodds is back on the podcast to discuss what characteristics you might look for in a running coach. It will be impossible to find a coach with all of these characteristics, but this should give you an exhaustive list from which to choose your own criteria. Next week, I will be back from vacation and will give a full update on my experience attending the Monaco Diamond League meet in person where I got to see Mondo Duplantis in action and Sifan Hassan break the Women's Mile World Record.

With this episode, I welcome Ryan Posonby to the show. Ryan Ponsonby coached Leo Manzano to an Olympic Silver Medal in 2012 in London after working with John Cook and his group including Shalane Flanagan and Shannon Rowbury.  Ryan is now the head XC and track coach for St. Edwards University in Austin. He also coaches the Rogue Team Rogue Dawn Patrol that meets on Tuesday and Thursday mornings.  With Ryan, I talk about his coaching philosophy which has evolved from his time as an assistant coach at the University of Texas as well as what it's like to coach an Olympian and how that compares to the everyday runner. Ryan also gives us a behind-the-scenes look at Leo's silver medal run in London in 2012.

In this episode, we go behind-the-scenes with Rogue coach and curriculum writer Jen Harney to talking about how to build a training plan. Many times on this show, we have touched on the high-level elements of a program and on how to structure macrocycles over time, but we haven't been specific on the nuts and bolts of building a training plan. In this discussion, we do that and specifically discuss creating a marathon plan including the phases of a cycle, how to build your long run schedule, how to structure each week, and how to safely build mileage within a plan. Plus, we cover sample workouts by phase and when/how to build-in long run workouts to prep for the big day.