Running Rogue

In this episode, we give you the details on the who, what, when, where, how, and why of getting started with a running program. I am joined by long-time Rogue coach and member Marilyn Faulkner who coaches one of our Couch to 5K programs here in Austin. You can follow Marilyn on instagram at @bumpitupfitness. This episode is for everyone who wants to get started or restart a running program as well as for those who want to help their friends do the same. We promise that running doesn't have to suck if you listen to this episode and follow its principles. I would also encourage you to check out episode #55 with additional insight on this topic.

In this episode, I start with a quick recap on the Millrose Games, discussing the 800m and 1 mile races. Congrats to Ajee Wilson and Donovan Brazier on new US records in the 800m. Also, congrats to my episode 109 guests, Colleen Quigley and Kate Grace on going 2nd and 3rd in the women's mile, with Colleen earning a new PR.  Then at 14:30 into the discussion, I start an interview with Kara Goucher and Jean Rigatti. Kara needs no introduction, and Jean is one of my athletes here at Rogue (who was also on episode #38).  Jean is overcoming "failure" at her most recent race at the California International Marathon and represents that runner in all of us with failures and mental challenges to overcome. Kara shares her own wisdom and experiences (including her DNF in Houston) to coach Jean through it while also imparting advice on a variety of mental training topics. It's a powerful discussion with lots of practical advice from Kara's book Strong: A Runner's Guide to Boosting Confidence and Becoming the Best Version

In this episode, we jump into an interview with Rogue athlete and coach - Ashley Rollins. She ran a huge personal best at the California International Marathon to secure her first Boston Qualifier, at least she thought she did. Unfortunately, her time won't count in the official results. Listen in to learn more about Ashley and her journey from new runner to running a Boston qualifying time to now being DQ'd for a rules violation in the race. We also bring on Derek Murphy from www.marathoninvestigation.com to discuss the case. This is a cautionary tale about knowing and following the rules, but I believe you will also be inspired by Ashley's journey. You follow Ashley on instagram @swiftrunning.fit or on her blog at www.swiftfit.net.      

I am excited to bring you two great athlete interviews this week with Cory McGee and Stephanie Garcia. Thank you to New Balance who brought these athletes to the show in conjunction with their Start a Riot music video and campaign featuring Cory McGee, Stephanie Garcia, Lisanne DeWitt, and Bev Ramos. The campaign is all about featuring the power and energy of strong females, and it's great to see 4 badass female runners elevated in this way. Cory McGee is a world class 1500m runner who has been on two World Championship teams and now trains in Boulder, CO. Stephanie Garcia is a world class steeplechaser who has also made two World Championship teams and now trains in Sacramento, CA. Get to know and be fans of these athletes plus hear what they have learned from winning, losing, and training at the very highest level.  Start times for each interview: 5:18 for the Cory McGee interview 54:23 for the Stephanie Garcia interview Start a Riot Video link: https://www.youtube.com/watch?v=mCSrAamqpEA Instagram handles:

In this episode, we start with a recap of fast times at the Houston Marathon and Half Marathon. Chris makes predictions about what the race means for Emily Sisson's future and pays homage to the career of Kara Goucher. Then starting at 18:50 into the episode, we turn to a fascinating discussion with Christie Aschwanden and Alex Hutchinson on the science of recovery modalities. Christie is a writer for the site www.fivethirtyeight.com and has a new book coming on February 5th called Good to Go, What the Athlete in All of Us Can Learn from the Strange Science of Recovery. In this discussion, we breakdown what science tells us about which recovery modalities actually work (from ice baths to massage), while also summarizing the most important elements of recovery in order to be your best running self.  For more info on how to purchase Christie's book, go to www.goodtogobook.com.  And, of course, buy Alex's book too if you haven't already: Endure, Mind, Boby and the Curiously Elastic Limits of Human Performance. A

In the intro, we break down the recently announced London and Boston Marathon fields, including perhaps the greatest field ever assembled for a women's marathon. Plus, Chris gives his way too early picks for the wins in both races. Then, at 17:45, episode #67 guest Colleen Quigley comes on to help break the ice with Kate Grace with fun questions about the #BowermanBabes. We get answers to pressing questions such as "which Bowerman Babe is the biggest Bachelor fan?" After that, we turn to an all-encompassing discussion with Kate on her journey from high school soccer player to 800m Olympic Finalist in Rio. Learn about the ups and downs of her journey with lessons that she has learned along the way about life, dreaming big, injury, and much more! And to check out the great quote from Marshawn Lynch, you can watch his interview here:  https://www.youtube.com/watch?v=S6hHBcOzz6Q  

In this episode, we start with a quick intro to preview Kara Goucher's first marathon in 3 years in Houston and discuss the just-released Olympic Trials course in Atlanta. Then, we turn to an interview with Zach Bitter, US 100-mile Record Holder. He's an ultra-runner by specialty but we cover all topics with him from training periodization to using heart rate to mental training and diet.  You will learn how to go long better from this discussion whether you are targeting a half marathon or marathon or ultra-marathon.

Guest hosting with me this week is episode #8 and #37 guest James Dodds. In this one, we riff on 8 tips for staying healthy as a runner in 2019 with a bonus #9 at the end when James introduces the too too rule. As our intro this week, we dig into James's fandom, and he names two of his favorites from the running archives, plus we get a little James philosophy to start things off. Consistency is king in our sport, so listen in and add some of these tips to your routine to keep moving this year!

In this episode, we start with Chris's top 3 running performances for the year for both the US and the world, getting input from our guest Brogan Austin. Who will get the top spot?!? Our guest, Brogan Austin won the US Marathon Championships in Sacramento at CIM for the breakthrough performance he's been waiting for since college. Listen in to learn about his up and down journey and how he made tweaks to his training under his coach Tom Schwartz to find this breakthrough. 

In this episode, we continue our series on trail running with special guests Jason Brooks and Paul Terranova, both trail running badasses themselves. To ground our discussion, we discuss the top "failure points" in ultra-marathons and then help give you strategies to address them from blister management to GI distress. You have to be a problem solver on the trail, and it starts with getting educated on the major challenges.  Within the discussion, Jason and Paul advise Chris on training for his first ultra next August, the Squamish 50 Miler just north of Vancouver.

We are excited to introduce details on Season 3 of our podcast training group which starts on December 31st. You have until January 18th to join us with 3 training tracks: - Speed development (5K/10K) - Spring half marathon - Spring marathon (including Boston) We encourage you to target races in April and May. Get more details and sign-up here: https://www.roguerunning.com/podcasttraining/  

In this episode, Chris leads an interview with Ben Rosario, self-described running nerd and the head coach and director of NAZ Elite. Ben coaches top US marathoners Stephanie Bruce, Kellyn Taylor, Scott Fauble, Scott Smith and others. We start with his take on recent current events in running - the US Marathon Champs at CIM and the US Club XC Champs in Spokane, WA. Ben had athletes competing at both so he talks about their results and his take on the races at the front of each. Then, we turn to other questions including: - What was it like racing in the 2004 Olympic Trials where his Brooks/Hansons teammate Brian Sell made the race with a bold race from the front? - What has he learned from Eliud Kipchoge? - What core training principles drive his team's results? - What are examples of marathon-specific, long-run workouts used by his team? - How does he prepare his athletes for the mental demands of the marathon? - What is he looking for in athletes that join his team? And more... Also, look for more details o

In this episode, we interview two Rogue athletes from Austin who run different paces but are on the same journey. They both ran personal records at CIM a few weeks ago, and we highlight them here to show that pace doesn't matter. It's the work that you do and the journey you are on that matters. Jessie Barnes (@thejessiest on instagram) entered this CIM cycle with a 4:57 marathon PR and went on to smash it by 30+ minutes on race day to run 4:27. Cate Barrett (@beingcate on instagram) came in with a 2:54 marathon PR seeking an Olympic Trials qualifier. She got it done with an 11-minute PR to run 2:43 at CIM and secure who spot in Atlanta in 2020. Both ladies are badasses in their own right and we share their stories here to show how similar we are regardless of pace! Congrats to Jessie and Cate!

Thanks to Reebok, we are excited to welcome NCAA-10K-champion and recently-turned-pro Ben Flanagan to the podcast. We start with an intro talking about him as a fan in the sport. Which athletes would he livestream to watch race? Who is he excited to compete against? As a track athlete, what does he think of a marathoner like Eliud Kipchoge? Then, we turn to Ben as a runner and particularly dig in on his breakthrough performance at NCAAs. As an underdog, where did he find the belief that he could win? How did overcome injury to get there? What was he thinking during the race? And, how does this all apply to the every day runner? If you are looking for a breakthrough in your own running, then we believe this interview is full of knowledge bombs for the new Reebok athlete.

In our intro we discuss the Manchester Road Race on Thanksgiving and give our picks for the US Marathon Championships in Sacramento this weekend. Then, starting at 35 minutes, we break down all things CIM from the course to pacing strategy. We will have 215 Rogues competing in Sacramento this weekend. Good luck to all who are racing!

For this episode, episode 100 (!), we do something a little bit different and simply offer up a verbal love letter to the sport, to you as audience members, to our podcast group, and to the Rogue community. Listen to our thank yous and shout-outs to those who inspire us to do what we do. Plus, we give a preview of what's coming for episode 101 and beyond! Thank you all for listening and inspiring us!  

In this episode, we start with our takeaways from an amazing race in New York. What do we think of Keitany's performance? Who had the breakthrough results? What does this mean for Shalane? And, does this make us more or less excited about men's marathoning in the US. Then, at 42 minutes in, we start discussing how to construct a transition or maintenance plan between event-specific cycles. What do you do with your mileage? How do you manage workouts? Should you jump into some "fun" races? And, what should you do mentally during this time. 

We break it all down including details on our live call on Sunday morning and where you can hear us talk about the action. Plus, we had media credentials this year and have insights from the press conferences from the American elites! Get ready for Sunday at 9 am EST.    

In the intro this week, we cover: - Galen Rupp's Achilles surgery and what it means for his future. - Kenenisa Bekele's DNF in Amsterdam - Big results from the Toronto Marathon including a new Canadian record Then at 39 minutes, we turn to our main topic to discuss how to optimize your race strategy at NYC. This episode is for NYC marathoners as well as though who are interested in the nuances of race planning.  

In this episode, we interview Mallory Brooks to discuss her experiment with building her aerobic foundation via the Maffetone Method, a heart-rate based protocol developed by famous chiropractor and triathlon coach Phil Maffetone. Plus, we discuss her approach to improving her fat adaptation via carbohydrate management as well. By way of intro, we discuss the 50th anniversary of Bob Beamon's 29-foot world record leap, Allie Kiefer's win at the Staten Island half, Donovan Brazier to the Nike Oregon Project and more.