Running Rogue

In our introduction, we cover the recent USATF Road Series results at the half marathon and 25K distances including Gwen Jorgensen's road debut as a BTC athlete. Plus, we briefly tease Galen Rupp and Jordan Hasay's next marathon decision. Then at 31:55, we bring on Greg McMillan to talk about all things coaching including his world famous McMillan Pace Calculator. You can learn more about Greg at www.mcmillanrunning.com and find info on his book here: https://www.amazon.com/YOU-Only-Faster-Greg-McMillan/dp/1620304422    

We cover the following intro topics in this episode: - Asbel Kiprop EPO positive - Galen Rupp win and PR in Prague  - Alex Hutchinson article on recovery methods (see links below) Then at 33:05 into the episode, we shift gears to continue our series on quality workouts, covering 3 additional categories with details and examples. Plus, we tell you where a hill workout fits into all of this. Listen in and then go run hard with a purpose! Alex Hutchinson article: https://www.outsideonline.com/2304106/ultimate-evidence-based-guide-recovery Alex Hutchinson event at Rogue on June 28th:   https://www.eventbrite.com/e/sweat-science-at-rogue-running-tickets-45105084522?aff=efbeventtix  

In our intro this week, we cover three topics: - Jenny Simpson's American 2-mile record. - The US Marathon Olympic Trials in Atlanta on February 29, 2020. - The new rules governing who can compete as a female by the IAAF. Then at 28:05, we shift to a new series defining what we mean by a quality workout (aka speed workout). We will take at least 2-3 episodes to discuss the varying kinds of speed workouts and how they fit in a program with tips and examples on each. In this first part in the series, we specifically cover workouts to improve economy and VO2 Max.

With this episode, we start with a London Marathon recap. Then starting at minute 33:35, we begin a follow-up conversation with Lee, Amanda, and Greg from our prior "Purpose in Practice" episodes (#59 and #60).  They reflect on those purpose discussions and then discuss how purpose played into their training cycle and their racing outcomes. In addition, you get first hand testimonials on our podcast training program from all of them. Finally at 1 hour and 32 minutes, we close with additional info on how to join our next podcast training group starting on May 7th. This new cycle will have options for those wanting to do 5Ks up to the marathon. We hope you join us!

With episode #71, we interview 2018 Capitol 10K champion Joe Stilin from Zap Fitness in North Carolina. Joe is a Princeton graduate who also competed at the University of Texas during his masters program. Joe holds the UT mile record which he stole from Olympic silver medalist Leo Manzano.  Joe is an aspiring marathoner who only recently ran his first 10K. This interview highlights elements in the life of blue collar elite runner who might not have the big contract but is still working tirelessly toward big goals. Thank you to Joe for joining us and to Reebok for bringing Joe to us. 

In this episode, we recap an epic day at the Boston Marathon, featuring discussion on Desi, Yuki, Shalane, Molly, Sarah Sellers, and all of the players.  Then, we give our preview and predictions on an absolutely stacked London field. Will Kipchoge maintain his dominance or could Bekele or Farah unseat him? And, on the women's side, will Mary Keitany go for the untouchable Paula Radcliffe mixed competition record? Enjoy!

An American woman hasn't won the Boston Marathon since 1985. Will this be the year that breaks the drought? We have our best chance with Shalane Flanagan, Molly Huddle, Jordan Hasay, and Desiree Linden all in this race. Plus, Galen Rupp has a real chance of winning on the men's side. We break it all down with predictions in this episode. If you are in Boston, you can meet us to hang out on Sunday (April 15) in the lobby bar of the Westin Copley at 1:30 pm.  And, of course, check out our FB live commentary of the race on Monday on our FB page - Rogue Running - starting at 9:15 am.

In this episode, we start with recaps of Texas Relays and the Stanford Invitational as outdoor track season kicks off in full force nationwide. In particular, we discuss Gwen Jorgensen's debut in a Bowerman Track Club kit at the 10K at Stanford. See below for links to the article and podcast referenced on Gwen. Then, we give you 5 quick-hit tips and reminders for those doing Boston. There are nuggets in there for anyone doing a Spring Marathon as well. Our next episode will be released on Saturday (April 14th) as we provide our full preview and predictions for Boston. SI article: https://www.si.com/edge/2018/04/02/gwen-jorgensen-triathlon-track-debut-marathon-goals-nike Citius Mag interview with Gwen: http://citiusmag.com/citius-mag-podcast-gwen-jorgensen/  

With episode #68, we talk about fueling your run. From carb loading to post run fueling and from gels to UCAN to salt tabs, we give you the practical skinny on ways to effectively fuel your run. See below for a link to the carbo loading blog post: https://roguerundown.wordpress.com/2015/04/01/a-practical-guide-to-the-carbo-load-aka-why-i-love-the-taper/  

Colleen Quigley is an NCAA Champion, Olympian and 4-time US team member. She's a top 3 steeplechaser in the US and member of the Bowerman Track Club. She's also working on her "side hustle" to take her burgeoning granola business to the world. With Colleen, we talk about everything from US Track & Field and her teammate Shalane Flanagan to overcoming failure and mental training. You may not know Colleen yet, but you will be a fan after this interview with her. She 100% real and relatable even as an elite runner. She tells it like it is in this interview and holds nothing back. Listen in and then follow Colleen at @steeplesquigs on instagram or via her website at www.colleenquigley.org.  

In this 3rd installment of listener questions, we respond to feedback on our Statement of Purpose episodes and answer listener questions including: - How might you extend marathon training to run a fast 5K? - What are the practical ways to incorporate additional recovery days for masters if they are following a weekly schedule? - What do you do about cramps in a marathon? And more... Plus, in the intro, we talk about what the US 15K Championship means for Molly Huddle and Jordan Hasay at Boston!

With a recent heart health scare in a fit member of our training groups, we wanted to do this episode to discuss regular health maintenance for athletes. In it, we talk with a doctor from BaylorScott &White Health system in Austin, discussing what should you be doing annually to establish and maintain regular care with a primary care provider. Just because you can run for an hour or three hours doesn't mean you are bulletproof. Find a primary care provider and get checked. Plus, we talk about other things like nutrition, sleep, and supplements. By way of intro, we pay our respects to Sir Roger Bannister and then recap World Indoors, discussing who won the latest prediction contest between us.  Here are links referenced in the intro: Bannister Obituary: https://www.nytimes.com/2018/03/04/obituaries/roger-bannister-dead.html Gladwell article on Bannister: https://www.newyorker.com/news/postscript/the-ordinary-greatness-of-roger-bannister Sub 4 Video: https://twitter.com/AP_Sports/status/970287240810295296

With episode 64, we are excited to bring back episode 48 guest Alex Hutchinson to talk about his new book: Endure, Mind, Body and the Curiously Elastic Limits of Human Performance. Alex is best known for his column Sweat Science now with Outside Magazine (previously with Runner's World). With Alex, we discuss Eliud Kipchoge, Breaking2, mental training, and what it takes to break personal barriers. We highly recommend this book. Listen to the conversation and then go buy the book! You can purchase the book here on Amazon: https://www.amazon.com/Endure-Curiously-Elastic-Limits-Performance/dp/0062499866  

The World Indoor Championships starts on Thursday, March 1st, and in our typical preview style, we break down the distance events from 800m to 3000m with predictions.  Like before, we do this one in the order of the event finals with the first coming on Thursday with the women's 3000m. Listen in, make your own predictions, and follow along to see how we do! You can check out TV and event schedules here: http://www.letsrun.com/news/2018/02/tvstreaming-information-2018-iaaf-world-indoor-championships/

With this episode, we bring on elite Masters Runner and Rogue Running coach Carmen Troncoso to discuss training as you age. We answer questions like:  1. When does father time start stealing speed from us? In other words, how old can we still expect to PR vs. set new expectations? 2. What's happening physiologically with athletes as they age that requires training consideration/modifications? 3. What are the top factors to consider in training for an aging athlete? 4. How should the following things change/evolve in training as we age: a. Overall volume? b. Speed workouts? c. Rest/recovery? d. Sleep? e. Strength training? f. Flexibility/mobility work? 5. Does it matter by decade of life? 40s vs. 50s vs. 60s? 6. What about racing? Should older athletes change the quantity or distance of their focus in racing? By way of intro, we discuss the results from the Austin Marathon/Half Marathon and USA Indoors!

As an athlete, you are the only person that has all of the information about your training - how much sleep you got, how you felt on that last repeat, when a little injury or pain pops up. You know more than your coach. As such, you have to take control of your training whether coached or self coached. In this episode, we talk about what that means: 0. Take ownership 1. Know your purpose 2. Define your goals (short term and long term) 3. Make a Plan - Comprehensive: Strong in Fundamentals - Volume, Intensity (speed/economy, VO2, threshold, race specific) - Balanced in approach - Long-term vision: 12/18/24 month windows for command performances - Short-term execution  4. Learn the craft - Exercise Science (for Dummies) - SMART - Strength Training (for Weaklings) - STRONG - Dynamic Flexibility (for Stiffies) - FLEXIBILE - Recovery Tools (for Dodgers) - SUPPLE - Mental Training Techniques (for the Faint of Heart) - BRAVE 5. Own and manage the day to day process - Find a Health Partner - PT, Chiro, Doctor, et

In the intro of this episode, we break down the action-packed weekend in track & field including recaps of the USA XC Championships and the Millrose Games. Then, episode 33 guest - Kevin Leahy - joins us to question/interview us on the magic and artistry of coach athlete communication. He focused particularly on the magic of coaching emails and leads us in a discussion of the who/what/when/why of these messages, so that you the athlete can get more out of your coach-athlete relationship. 

We start this episode with a full breakdown and predictions for the stacked USA XC Championships in Florida. By the time you listen to this, the results will be posted so look up how we did! Then, we continue our series on purpose in practice with a conversation with Greg, another athlete from our podcast training group. Greg started his running journey 6 years ago and couldn't even run a block at the time. Now, he has lost 80 pounds and qualified for Boston in the marathon. His journey will inspire and so will this discussion on his purpose.  We follow the discussion with Greg by recapping all 3 athlete discussions so far including lessons for you on purpose.

We've had many questions on our mental training series, and one of them has been: "What does it look like when you put the statement of purpose into practice?"  As a result, we are starting a new series on purpose to talk about the practical application of it with real athletes.  In this episode, Lee and Amanda from our podcast training group (gearing up for spring marathons) join us to discuss and refine their statements of purpose. Our hope is that, by hearing them wrestle with their purposes, you will find motivation, inspiration, and ideas to refine yours. Enjoy and huge thanks to Amanda and Lee for being willing to share!

Taper madness is a thing, no matter how experienced you are. We break down tips on the taper phase as well as discuss post-race recovery for both the full marathon and half marathon.  As bonus content for the intro, we have a full Houston recap including talking about Chris's Houston Marathon result. Did he get the PR he wanted?!?