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Marathon Training Academy

Updated about 1 month ago

Rank #32 in Fitness category

Health & Fitness
Fitness
Sports
Running
Read more

Running podcast that helps you unlock your potential to master marathon training and life. Listen as coach Angie Spencer shares her knowledge and experience as both a marathoner and registered nurse to help you run smarter, feel better, and go the distance. Whether you are a new runner or have logged many miles, Marathon Training Academy will propel you to the next level.

Read more

Running podcast that helps you unlock your potential to master marathon training and life. Listen as coach Angie Spencer shares her knowledge and experience as both a marathoner and registered nurse to help you run smarter, feel better, and go the distance. Whether you are a new runner or have logged many miles, Marathon Training Academy will propel you to the next level.

iTunes Ratings

1193 Ratings
Average Ratings
1086
47
22
12
26

The best running podcast by far

By RunnerK8 - Mar 23 2020
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Great content and great hosts. A must-listen for any runner of any ability.

Chris the biskit

By chris the biskit - Feb 13 2020
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I love the intro song. Brought me back to my Acapella days in college.

iTunes Ratings

1193 Ratings
Average Ratings
1086
47
22
12
26

The best running podcast by far

By RunnerK8 - Mar 23 2020
Read more
Great content and great hosts. A must-listen for any runner of any ability.

Chris the biskit

By chris the biskit - Feb 13 2020
Read more
I love the intro song. Brought me back to my Acapella days in college.
Cover image of Marathon Training Academy

Marathon Training Academy

Latest release on Jul 05, 2020

Read more

Running podcast that helps you unlock your potential to master marathon training and life. Listen as coach Angie Spencer shares her knowledge and experience as both a marathoner and registered nurse to help you run smarter, feel better, and go the distance. Whether you are a new runner or have logged many miles, Marathon Training Academy will propel you to the next level.

Rank #1: Weight Loss Tips for Marathoners

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In this podcast episode we bring you a special conversation with our nutrition coach, Natalie Mason, about how marathoners can lose weight and still maintain energy to do what they love.

And in the quick tip segment I’ll share how you can incorporate lower body strength training into your routine and never skip leg day again!

Weight Loss Tips for Marathoners

Our Guest on This Episode

Natalie Mason is a Managing Dietitian at MetPro -a company that provides concierge nutrition and fitness coaching. She has a Bachelor of Science in Nutrition & Food Science and Masters of Science in Nutrition Sciences. She’s a Registered Dietitian and Board Certified Specialist in Sports Dietetics.

In this conversation will you hear why marathon training doesn’t automatically lead to weight loss, the most common mistakes runners make with their diet, how the principle of “contrast” through “up adjusting” and “down adjusting” leads to metabolic proficiency, and the shocking number of runners who do zero strength training.

How This Interview Came About

In late 2015 I started inexplicably gaining weight despite keeping up my marathon training schedule (I ran 10 marathons and ultras that year) and eating as healthy as I knew how. The weight continued to pile on much to my chagrin.

I finally realized that I was dealing with a hormonal imbalance -probably due to a combination of stress and other factors. I began working with a functional medicine doctor who put me on thyroid medicine for one year until my hormones balanced. Thankfully, I was able to go off all medications but the extra weight (about 35 pounds) did not budge.

I encourage people to appreciate their bodies and keep pursuing their running goals no matter what they weigh. But as a runner the extra weight does impact your joints, energy levels, and can effect your marathon times. For me it was like carrying around an extra 35 pound weight on all of my runs and in daily life.

I started working with Natalie from MetPro in November of 2018 and have lost 26 pounds at the time we recorded this podcast episode. I was initially skeptical at first but MetPro has been an amazing system for helping me reduce fat and keep my energy levels high for doing what I love . . . which is running marathons! And Natalie is a wonderful coach as you will hear in our interview.


Also Mentioned in This Episode

MetPro -Using Metabolic Profiling, MetPro analyzes your metabolism and provides you with an individualized strategy to obtain your weight or body composition goals.

NuNee -designed specifically to relieve that dreaded Runner’s Knee pain. Use code MTA10 for a 10% discount.

High Performance Lifting -Strength Training Program for Runners developed by Jason Fitzgerald.

Love Beets -ready-to-eat beet products, perfect for beet lovers and beet newbies alike! Use code MTA at checkout for 20% off online orders.

Varidesk -converts any desk into a standing desk and is designed with durable, best-in-class materials that fit in any environment or workspace.

The post Weight Loss Tips for Marathoners appeared first on Marathon Training Academy.

Jun 12 2019

1hr 3mins

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Rank #2: The Marathon Fueling Episode!

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In this episode we discuss how to fuel effectively for a long run or race. Plus, we answer questions sent in from listeners about carbo loading, considerations for female athletes, and fueling for an ultra.

Marathon Fueling

We haven’t done a podcast episode focused on fueling for long distance runners in a long time. It can often be challenging to figure out what your fueling strategy is going to be, especially for your first half marathon or marathon. To complicate matters further your fueling tolerance can also change over time. Sometimes you need to go back to the drawing board and reevaluate what you’re doing. Figuring out a fueling strategy can often be quite challenging because there is no one-size fits all formula.

The Basics

Your body burns through approximately 80-100 calories per mile (or per 1.6 km) while running. The total calories will vary based on your weight, amount of muscle mass, pace/effort level, and environmental conditions. The body stores fuel in the form of glycogen and keeps around 1200-1800 calories readily available in the muscles (and a small amount in the liver). The amount of muscle glycogen will also vary based on your size, muscle mass, and how carefully you’ve trained your body to absorb carbs (like during the refueling period post-workout).

During a longer run your body will burn a combination of carbohydrates, fat, and protein. If you run hard you’ll burn mostly carbs while easier effort running taps into your fat reserves. The body can also break down muscle to convert to energy which is definitely not something we want to be sacrificing. That’s referred to as muscle catabolism.

Dozens of products to choose from at a specialty running store

Pre-run Strategy:

If you’ll be running for less than 90 minutes you don’t necessarily need any pre-run fuel. If the run is at an easy pace you may not need any fuel at all (everyone is a bit different). However, if you find your energy levels dipping during a run of 90 minutes or less, a pre-run snack can be beneficial to perform your best. Just make sure that you leave plenty of time for your body to digest the food so that you don’t have stomach issues/GI distress.

Running makes digestion challenging for the body because of the constant motion. Blood is shunted away from the gastro-intestinal (GI) system for priority use by the running muscles. This can make adequate digestion (and avoiding nausea and diarrhea) a bit of a trick. Some runners are very susceptible to “dumping syndrome” while running. Basically your body decides that the food in your stomach can’t be adequately digested and sends it on the express route through the intestines (and into a port-a-pot or nearby bathroom if you’re lucky).

Running More Than 90 Minutes

If you’ll be running for more than 90 minutes make sure that any pre-race meal that you eat is finished at least 3 hours before you start, especially if you have a sensitive stomach. This is the amount of time it takes for the blood sugar and insulin levels to return to their normal state. If you eat closer to a long run or race your body may burn through your glycogen stores more quickly and it can cause a drop in energy levels while you run.

If you choose to eat before your race or long run you’ll want to eat something high in carbohydrate with some protein but low in fiber and fat. Make sure this meal is finished approximately 3 hours before your run (especially if you struggle with GI distress). Some people have “iron guts” and can almost eat anything before and during running. Others have such touchy systems that it can be a challenge to figure out a good fueling regimen.

Running in a Fasted State

Many morning runners do their shorter runs in a “fasted” state. That means they don’t eat (maybe other than coffee) before heading out the door. It’s actually okay to start a long run or race with an empty stomach too. I know that this may seem counterintuitive and a little scary at first.

It was a hard concept for me to accept at first too. I was used to eating around 1 ½ to 2 hours before my long runs and marathons to provide the fuel I thought was necessary. I was sure that my oatmeal and a banana was a good thing. However, I couldn’t figure out why I had a constant churning in my stomach during the first few miles and then experience a blood sugar “crash” at about mile 6-7. It was a huge moment for me when I realized that my pre-race meal was to blame.

During your night of sleep the body is in fasting mode and it hangs onto its store of glycogen in the muscles. The muscle glycogen is sitting there ready to go no matter if your stomach is empty or not. The only thing that gets emptied during the night is the glycogen store in your liver. The goal of the pre-race meal is simply to top off the liver glycogen store and this can be accomplished right before the race without negatively affecting how your body burns the muscle glycogen.

My Experience

For many years now I’ve used the approach of not eating before a race or long run (who wants to get up at 3-5 am to eat anyway). It was a little scary at first heading out with an empty stomach. However, the new strategy worked! I would simply start my fueling strategy right before starting my run and then keep up with a steady fueling plan for the duration. No more churning stomach and energy crash! It’s definitely something to experiment with if your current strategy isn’t working well.

I’ve stared many marathons without eating breakfast

Since I’ve started sharing these new fueling recommendations I’ve heard from many people on this topic. Some said that they were skeptical and hesitant to not eat before a long run. However, once they’ve tried it, the response has been overwhelmingly positive. People are reporting fewer stomach problems and steadier energy.

Trouble Shooting GI Distress

  • If you’re having continued stomach issues on your long runs you can try changing to a different sports drink or fueling product. Read labels because certain sweeteners like fructose, maltodextrin, agave, and stevia can cause problems for some.
  • Another strategy to try is to make sure your pre-run meal is finished at least 3 hours before exercise.
  • You may also want to avoid dairy products because many people are lactose intolerant and don’t know it. The deficiency of the enzyme lactase can cause cramping, bloating, gas, and diarrhea.
  • A final cause of GI distress for some people is their caffeine intake so try cutting back on that A.M. dose of caffeine to see if that helps.

One thing that’s important to remember with fueling is that the goal is not to replace all the calories you burn. Your body simply cannot digest that many calories while you run. You’ll be in a calorie deficit (especially during long runs) but your body is equipped to deal with that.

So, when you’re figuring out a fueling strategy for a long run you don’t want to plan on consuming 1,000 calories if you’re running 10 miles. Men can usually take in a higher range of calories per hour while women should plan on using their body weight as a starting point. For example if you’re a 150 pound woman then try consuming 150 calories per hour while running.

What to Eat During Your Run:

Your long runs will be the time to try out various fuels and figure out your strategy. There are many different options available. Here are a few of the more popular options:

Energy Gels

  • How many will you need?

    An energy gel usually has a syrupy/gel-like consistency and provides carbohydrates to the body quickly. In the same category as gels would be most chews, GUs, blocks, chomps, sport beans, etc.. Most contain around 100 calories per serving. Gels are frequently provided at a couple of aid stations during marathons. Some people also find that the concentrated sugar in gels makes them sick to their stomach. This is because most gels have approximately a 73% concentration of sugars and the stomach isn’t equipped to deal with that effectively. You’ll notice that most gels recommend that you take it with 2-4 oz of water to reduce the concentration and help your body with absorption. The recommended use of energy gels is using one 5-10 minutes before starting a run if you’re starting out fasted and then one every 25-40 minutes thereafter (depending on your personal calorie needs). The amount of gels (or related products) you’ll need to consume depends on your metabolism, body weight, how much your system can absorb, and fitness level. The brand of energy gels you choose will be based on your personal preference and taste. If you have a sensitive stomach do some label reading to see what kind of sugars are contained in the product. If taking a whole gel at once doesn’t work for you it may be wise to take ½ at a time washed down with water from an aid station. That reduces the amount of sugar that hits your system at one time and gives it more time to absorb. If you’re planning on using the fueling products from an aid station during a race it’s wise to practice with that fuel during your long runs.

Sports Drinks

  • Sports drinks are offered at nearly every race

    Sports Drinks: Another popular method of fueling is using sports drinks. You can buy readymade drinks or powders that you mix on your own. The amount of calories per serving in your drink will depend on how much water you mix the powder with. It’s wise to follow the package directions because the osmolality of the carbohydrate solution is important in how it is assimilated into your body. If you choose to mix the powder thicker than recommended make sure you take it with water. Osmolality is basically the concentration of dissolved particles in your blood plasma. The higher the concentration of your carb source, the higher the osmolality. A product with a high osmolality will take longer to leave your stomach and intestines (during which time it’s not being made available to your muscles). Most races will provide sports drink at nearly every aid station. If you plan on taking advantage of this for your fueling it would be wise to practice with it in advance. If you choose to carry your own sports drink to fuel with make sure that you’ve practiced carrying the amount you’ll need for the race. Some people choose hand held bottles, waist packs, and hydration backpacks. Many larger marathons don’t allow hydration packs so be sure to take that into account when you’re planning your fueling.

Combination Products

  • Generation Ucan is our fuel of choice

    There are some products that contain a combination of carbohydrates and protein. Including some protein in your fuel plan helps the body avoid breaking down as much muscle during long distance efforts. A few combination products that come to mind include UCAN Performance Energy with protein, Hammer Perpetuem, UCAN snack bars, and many other energy bars. Energy bars typically have a high percentage of carbs, some protein, and minimal fat. They usually contain around 200 calories and have a more substantial consistency. Many people find that eating bars can disrupt their rhythm, require more space to carry, and may present digestion problems. You’ll also want to follow your bit of a bar with some type of fluid to help wash it down. If you choose to fuel with an energy bar of some kind be sure to take the total number of calories it contains into consideration. If it contains 200 calorie and you only need 150 calories per hour you’ll want to divide the bar and eat it in smaller portions. Eating 1/3 to 1/2 of the bar at a time also allows more time for the body to digest the calories it takes in.

“Real” Food
  • Many runners like to steer clear of more highly processed fuels and rely on real food options. Some of these may include: baked sweet potato, baked salted potatoes, rice balls, baby food pouches (applesauce, fruit sauces), nut butters, honey, maple syrup, flat pop/soda, trail mix, cheese, bacon, bananas, peanut butter and jelly sandwiches, dried fruit, candy, pretzels, etc.. A possible disadvantage of real food during running is that it often has a higher amount of fiber and fat and this many cause stomach upset. If you choose to use real food be sure to practice, practice, and practice. You don’t want to get in the middle of a race and have your stomach rebel. During races there are often “unofficial” aid stations set up with everything from beer and pretzels to pickles and candy. Unless you have an iron stomach, have practiced with these foods, or are running at a very easy pace be very careful about trying anything new on race day.


Post Run Fueling:

Proper fueling doesn’t stop when you’re done running. What you do in the post-run period is also very important. Make sure that you begin the refueling process with some protein and carbs within 30 minutes after your run. This is the optimum window of time that your body refills your muscles glycogen stores and starts repairing muscle. In other words, the time to carb-load is now.

You can train your muscles to store extra glycogen by faithfully refueling during this time period. Many experts recommend using a 3-1 carbohydrate to protein ratio for refueling. For women the hormone progesterone can increase muscle breakdown. Women should be getting in at least 25-30 grams of protein with our carbohydrates within 30 minutes post-long run or strength workout. There are many different types of recovery products out there to try or you can reach for “real” food options.

Nauseated After a Run?

If you feel nauseated during or after running, try to avoid consuming too many simple sugars which can cause “dumping syndrome.” Dumping syndrome is when your body can’t absorb the amount of sugars (or fats) consumed and sends them on through quickly. If you experience regular GI upset after running, try eating bland carbs like mashed potatoes, cream of wheat with maple syrup and ginger or peppermint tea sweetened with honey. Nausea post-run can also be caused by an electrolyte imbalance so adding some electrolytes to your water is essential.

You will probably be ready to eat a more substantial meal around an hour after your long run (sometimes you may not feel hungry at first or you may even be slightly nauseated if your electrolyte levels are off). Make sure the substantial meal includes a balance of complex carbs, protein, and fat. Also, focus on maintaining hydration in the hours after running. You don’t need to guzzle water the rest of the day, but make sure that you continue to drink. If it was a hot day or you sweated a lot it can be wise to add electrolytes to your water in the post-run period.

Hitting the Wall?

If you are having trouble with “bonking or hitting the wall” at some point during your run this is probably the point where your muscle stores of glycogen get used up. You need to focus on taking in more carbohydrate calories during the recovery period (to teach your muscles to carb load) and also practice fueling during the long run. Some people wait too long before beginning their fueling strategy.

If you wait until you’re feeling weak or shaky you most likely will have trouble replenishing calories to get on top of your energy needs. Remember, long runs are for practicing and you shouldn’t be doing anything new on race day (except maybe setting a distance or time PR).

Thanks for reading/listening to this episode. I hope it helps!

Nutrition for Runners

Just a heads up that we have a whole course on Nutrition for Runners created by Coach Jennifer Giles (RD) in the Academy that includes information on optimal fueling for runners.

Here’s the other lessons inside the course:

  • Power Breakfasts for Runners
  • Eat to Run or Run to Eat?
  • Nutrient Timing and Blood Sugar Regulation
  • Fueling During Runs
  • Hydration for Runners
  • Avoiding Weight Gain
  • Recovery Nutrition for Runners
  • Nutrition and Stress Fractures
  • Smoothie Making 101

This course is included with Academy membership along with our seven out courses, access to the Training Plan Vault, Podcast Vault, and our awesome online community. Join here.

Also Mentioned in This Episode

The MTA Virtual Half Marathon. Registration now open! Check out this year’s awesome medal and hat.

Generation Ucan -the revolutionary new way for runners to fuel. UCAN keeps your blood sugar stable, is gentle on your stomach, and allows your body to burn fat. Use the promo code “MTAFUEL” to save 15% off your order. Or if you’re new to UCAN, save 25% on your first order with code MTA25”.

Roar -How to Match Your Food and Fitness to Your Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life by Dr. Stacy Sims

Our Upcoming RacesView our itinerary.

The post The Marathon Fueling Episode! appeared first on Marathon Training Academy.

Sep 12 2019

1hr

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Rank #3: Interview with Metabolism Expert Angelo Poli

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Angelo Poli is an expert on helping athletes understand their body’s metabolism. In this interview he answers questions about why the metabolic rate is a moving target, why diets stop working, periodization, cheat days, meal prep tips for busy people and more!

His new ebook called The Science to Transform you can get free when you visit www.metpro.co/bookmta .

The post Interview with Metabolism Expert Angelo Poli appeared first on Marathon Training Academy.

Mar 10 2020

1hr 16mins

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Rank #4: The Running Shoe Episode!

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In this episode we speak with running shoe expert Brian Metzler author of the new book Kicksology -the Hype, Science, Culture, and Cool of Running Shoes.

Plus Angie shares tips on how to get the most out of your shoes . . .

And you will hear from a runner who’s been listening to the MTA Podcast since the very beginning.



Interview with Brian Metzler

Brian Metzler has tested more than 1,500 pairs of running shoes and written for Runner’s World, Men’s Health, Outside and GearJunkie. He’s also the founding editor of Trail Runner Magazine.

His new book is called Kicksology -the Hype, Science, Culture, and Cool of Running Shoes, published by VeloPress. He lives and trains in Colorado.

In this conversation we discuss the evolution of running shoes from the over-built (heavy) sneakers of the late 80’s and 90’s to the Minimalism Movement that swept through 10 years ago giving rise to shoes like Vibrams and Newtons to the carbon plate technology of Nike Vaporfly and Next% hitting the shelves today. Plus brands like Hoka, Altra, and On-Running that stand out from the competition with their unique design concepts.

You will also hear some tips on how to choose the right shoe for you and why it is wise to have a “quiver” of shoes to rotate during training. Big thanks to all the Academy members who sent in questions!

And Thanks to Our Episode Sponsors . . .

Angie has run her last five marathons in Ons

On-Running
Speaking of running shoes, our go-to shoes right now are made by the Swiss company On-Running.

On was born in the Swiss Alps with one goal: to revolutionize the sensation of running. The entire company is based around the idea of zero-gravity running and On has quickly become the fastest growing running brand in the world.

What makes On different is its emphasis on a clean and minimalistic design as well as its sole technology which gives you the sensation of running on clouds. And they have a full range of shoes and apparel to power your full day, on and off the trail. Their shoes also come with a 30 day money back guarantee should you need to return them.


Finally a green drink that tastes good!

Athletic Greens
The Athletic Greens ultimate daily all-in-one health drink with 75 proven vitamins, minerals and whole food-sourced ingredients makes it easier for you to get comprehensive nutrition without the need for multiple pills, powders or complex routines.

Whether you’re taking steps towards a healthier lifestyle or you’re an athlete pushing for better performance, Athletic Greens takes the guesswork out of everyday good health. Jump over to athleticgreens.com/mta and claim their special offer today – 20 FREE travel packs valued at $79 with your first purchase.

Also Mentioned in This Episode

The Chirp Wheel+ back pain relief wheel. It’s designed with a 5-inch width and spinal canal that cradles your spine and gives your muscles a 4-way stretch. They can also be used to roll out other areas of your body. Get your Chirp Wheel+ 3-Pack for 15% off with code MTA.

MTA Meet Up at the San Antonio Rock ‘n’ Roll Marathon.
Trevor will be running the San Antonio Rock ‘n’ Roll Half Marathon on December 8th. Please let us know if you will be there too. A pre-race diner meet-up (Mexican food of course) is in the works. MTA Coach Athena Farias will be there too! Here is the FB event page: https://www.facebook.com/events/534288650726942/

Congrats to Academy member and long time listener Debbie Gelber (who is also featured on this episode) on finishing marathon #33 at the Authentic Athens Marathon!



The post The Running Shoe Episode! appeared first on Marathon Training Academy.

Nov 14 2019

1hr 9mins

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Rank #5: Finding the Joy in Running

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In this podcast episode we discuss how to find joy in your running and training so you can stay motivated year after year. Plus we check in with a listener who just finished the Jerusalem Half Marathon -a great destination race!

Finding the Joy in Running

In 2017 I ran my first marathon and blindly followed a running friend through a rather unusual training plan. The race was tough and I searched for a better training plan for marathon #2. MTA came along and saved the day (of course!). I LOVED the training plan and although race #2 wasn’t brilliant, it was fabulous by comparison to #1. This year marathon 3 is coming up but I’m just not loving training. Work and family responsibilities are much heavier this time around and I feel tired and frustrated. I am not rolling or stretching nearly enough but when it comes time to do so and I have to choose between sitting staring vacantly out of the window or getting to work……I want to find the joy of running again – any suggestions? -Lyndi

This is such a great question because this feeling is so common, especially after going through a long cold winter. While training for your first couple of marathons it’s so new and exciting (and scary) that it often means you have more enthusiasm for training. You often feel like you’re holding on for dear life to take on such a big challenge. But, by the time the 3rd marathon comes around, it can just start to feel like hard work and it’s easy to focus on how much time is being taken up or how much energy is required.

Systems Not Goals

I’ve certainly gone through ups and downs with my training. There have been many, many days, weeks and months when I just wasn’t feeling it. Knowing that these ups and downs are normal has helped me to focus not on one specific goal but on the kind of person that I want to be. My overall goal is to be a strong and healthy runner for life and this helps me to commit to the process of training.

Then when a day/week/month comes along when it’s not exciting I remember that good habits have a compounding effect (and the same is true for bad habits). It’s not groundbreaking or sexy but the truth is that we get what we repeat. Little habits over time make a big difference (an excellent book on this topic is Atomic Habits by James Clear).

If you feel like you’ve let bad habits creep in or have lost the joy of running it might be more beneficial to focus on systems, not goals.

“You do not rise to the level of your goals, you fall to the level of your systems.” -James Clear

Putting effective systems in place leads to goal achievement because you don’t have decision fatigue every day trying to decide if you’re going to run or foam roll or strength train. When you’re able to fall in love with the process this brings greater commitment which leads to success.

Examples of Systems Versus Goals . . .

1) Training to be healthy and strong for life vs. only training for a specific race.
If you’re only training for a race it may lead you to not see the importance of certain runs or maintenance activities (or even sleep). You may make the decision to try and run through injury even though you know it won’t help you in the long term. On the other hand, training to be healthy and strong for life means that there is no end date. The good habits that you develop are compounding to make you strong and healthy now and in the future. Your identity as a runner is secure no matter the challenges you face along the way.

2) Cleaning up your house vs. having systems in place for keeping it clutter free.
Doing a blitz clean and seeing the results feels very satisfying but if you don’t change the reasons why the mess happens then it won’t be long before it returns to its untidy condition. Putting a system for order in place will give you the long term satisfaction of maintaining a clean house.

3) Changing eating patterns to reach a goal weight vs. eating to have energy and strength.
Most of us have gone on a diet to achieve a specific weight or physique. However many times the methods we used weren’t healthy or sustainable in the long term. Maybe we got close to our goal or even reached that magic weight. But the minute we started slacking off and returning to our old patterns of eating the pounds returned in full force. In contrast, when you eat to fuel your body and to have energy and strength it can change your perspective. You’re no longer satisfied with temporary results and feel skeptical with claims that you can lose 10 pounds in a week. You’re more likely to make a meal plan, shop wisely, meal prep, pack a snack, and not keep tempting foods in the house. These behavior changes can lead to sustainable change and an increased sense of mastery.

What helps bring the joy back to running differs a bit for each person. When people start getting burnt out with running it’s often a sign that they don’t have enough margin in their life. It’s easy over time to get so busy and overcommitted that running just seems like another chore to accomplish. Focusing on getting more sleep, eating healthy, starting a meditation practice, saying no more, and taking the pressure off yourself can often help you regain joy in life and running.

Wisdom From Academy Members . .

Change it up!

“Perhaps switch it up. Go for a run on a new trail. Join a local running group for in person motivation. Try running at a different time of day. Sometimes it is hard to get out of a rut. Trying something outside your comfort zone can help jump start your motor again.” Aaron

“I’ve always believed you should be feeling “Hell yes!” or terrified – if you’re not excited, why do it? Try to figure out what’s your why? My suggestions: Change something. Maybe use a different plan? If you’re running 3 times how about doing one with 4 runs instead? How about working with a coach? Or picking a race in a location you’re excited about? Maybe do a trail run? Or an ultra? Or maybe dropping to a half? For me working with a coach has really lit a fire in me and I started doing 4 runs instead of 3 and surprisingly enjoyed that more.” Farida

“The heavy miles of marathon training can feel daunting for most of us. If you’re feeling burdened by it all I’d suggest not doing a full this Spring and focus on shorter races instead.” Peter

“I was in a rut too and have switched to focusing on trail half marathons which has been perfect for me. It’s less hours of training but challenging still plus the weather is starting to become beautiful once again (unless you’re in the southern hemisphere that is). If you could find ways to incorporate work or family into some of your exercise routines that might be helpful. (Biking with the family, run commuting are a couple ideas.) Good luck!” Andrea

“Sign up for some 5K and 10K along the way.” Gretchen

Enlist Some Help!

This can include everything from finding a running partner, signing up for a race with a friend, joining a running group, and hiring a coach. We’ve heard from so many people who have been able to have breakthroughs in their running by enlisting a strong support system. One of the reasons we created the Academy was to be another source of encouragement, motivation, and practical help to runners of all abilities.

“This is also where a good coach can come in handy. They can help modify your training so that you’re not always so mentally burnt out; they can suggest best practices for cross training instead of a run-only schedule; they can come up with creative workouts that don’t focus only on mileage or speed; they can also help keep you accountable, which for many is a great motivational tool when the lure of Netflix calls on a weekend! If a coach is too much of a commitment, finding running buddies can give you a similar effect especially when it comes to accountability. When I schedule a morning speed workout at 6:00am on a Tuesday morning before the sun comes up, it’s pretty unlikely I’ll make it. However if a friend asks me to join them, I can almost guarantee I won’t miss it!” Coach Steve

Buy yourself some new running gear!

Running shoe therapy

This may be as simple as some new socks, a new pair of shoes, running sunglasses (like Goodr), Bluetooth earbuds, a new watch you’ve been eying, scheduling a massage, getting some running books (Let Your Mind Run by Deena Kastor is particularly inspiring) and new music.

Inject some fun!

Deliberately think of ways that you can add enjoyment to your running. This may include doing a costume run, a beer mile, an obstacle course race, participating in Parkrun (a free weekly timed 5k run now in 21 countries and growing), trail running, volunteering at a race, or signing up for a bucket list race. It may even mean taking the pressure off yourself to go after PR’s which take a lot of mental and physical energy. You could also give yourself the challenge of taking one or more interesting pictures during every run or thinking of three things that you’re grateful for during your run. Another positive idea would be challenging yourself to pick up a bag of trash during every run.

Focus on other exercises and activities for a while

It’s very helpful both physically and mentally to diversify your activities so that running isn’t the only sport you enjoy. This might mean taking swimming lessons if you’re not confident in the pool, dusting off your bike and doing some cycling, taking a new class at the gym, trying something like Orange Theory or a treadmill class, and working with a strength coach to dial in your weight training. It’s often been during a slump in my running that I’ve developed other interests.

After my first marathon I struggled with ITBS and started doing yoga regularly—something that is very important to me to this day. When I was going through a hormonal imbalance a couple years ago I worked with a strength coach at our local YMCA to take the focus off my lack of progress in running and to get stronger. Doing that has helped me to stay consistent and enjoy strength training to this day.

Sign up for a destination race!

In this episode you will hear one of our coaching clients named Brooke Taylor tell us about the Jerusalem Marathon. Brooke ran the half with her son at the end of a two week tour of the Holy Land. The Jerusalem Marathon is only 8 years old but brings together about 40,000 runners from many nations and has been called by Haaretz Newspaper “the most cosmopolitan event around.” You can read Brooke’s race recap here.

Every action you take is a vote for the kind of person you want to become. -James Clear


Also Mentioned in This Episode

John Muir Trust– contribute a tree to the MTA Forever Forest. We went with the idea of planting 262 trees as a nod to the marathon distance, with donations going toward our tree planting fund to create an ‘MTA Forever Forest’. “Come to the woods for here is rest. There is no repose like that of the green deep woods.” -John Muir

MetPro – Take a metabolic assessment and schedule a complimentary consultation with one of their experts by going to www.metpro.co/mta

Topo Athletic -a gimmick-free running shoe company delivering footwear solutions for healthier, more natural running patterns. A roomy toe box promotes functional foot movement and the cushioned midsoles come in a variety of thicknesses and heel elevations, so you can pick your unique level of protection and comfort.

Healthiq.com -Marathon Training Academy is sponsored by *Health IQ*, an insurance company that helps health conscious people get special rates on life insurance. Go to healthiq.com/mta to support the show and learn more.

Bombas Socks -every pair comes with arch support, a seamless toe, and a cushioned foot-bed that’s comfy but not too thick. Use our link for 20% off!

Atomic Habits by James Clear -what we are reading.

The post Finding the Joy in Running appeared first on Marathon Training Academy.

Mar 21 2019

56mins

Play

Rank #6: A Look at How We Are Training for Our Next Marathon

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In this episode we give you an inside look at our training for the London Marathon, what we’ve been doing and how it’s working.

This will be marathon #57 for me and I’m experimenting with higher mileage.

Plus, I’ll explain what I’m doing for strength training and what my morning routine looks like (which is quite the contrast to Trevor’s routine).

And in this episode’s quick tip we feature a listener question about rotating shoes during training.

A Look at How We Are Training for Our Next Marathon

For this episode Trevor decided to interrogate me about my training for the London Marathon which is April 28th 2019.

As you will hear on the podcast my “A” goal is to finish under 4 hours and my “B” goal is to finish as close to 4 hours as I can.


I’ve been experimenting with Hanson’s Marathon Method which calls for lower long run mileage but more running days and longer distance runs midweek. I have also been doing my long runs according to time rather than distance. For example, I’ll run for 3 hours instead of running for a set number of miles. Experimenting with higher mileage

I ran my PR of 3:35:41 (back in 2012) and also qualified for Boston (in 2014) doing only 4 running days per week and typically my body has started to break down if I train with higher volume. But as you get older you typically get better at listening to your body and knowing when it is safe to push harder. So I’ve been increasing my volume this training cycle.


I have also been doing one intense strength training session per week. Here is an example of some of the moves:My Strength Training

  • Lunges with weights
  • Dumbbell squats with overhead press
  • Weighted hip thrusts
  • Deadlifts
  • Back squats
  • Banded side walks

I am also doing one yoga session and two core workouts each week.

Trevor asked me how many training days I’ve missed in the last four months. If I have to miss a day I will shift my schedule around and make the missed day a rest day (since I always take one rest day per week). So, not counting the rest days, I’ve only missed three scheduled workouts in the last four months due to sickness and traveling to my cousin’s funeral. I love to workout so staying on task with my training is not hard for me.

My Morning Routine
I’m a morning person. Here is my morning routine from the time I wake up until when I start work.

  • Wake up at 6:00 am
  • 20 minutes of meditation.
  • Make a pot of green tea and oatmeal with chia seeds, coconut flakes, almond slivers, walnuts, and frozen raspberries and blueberries.
  • Make sure our older sons (age 14 and 12) get on the bus at 7:10am. Help my youngest son (age 8) with his morning routine until the school bus comes.
  • Finish my morning tea and read a non-fiction book for a few minutes.
  • Out the door to run and exercise between 8:30-10:00 (unless it’s a long run day which means I may be gone a longer period).
  • Shower, have a morning snack, and start work to get as much done as I can before the kids arrive back from school.


One thing that I’ve discovered after 10 years of marathon training is that you still learn something about yourself whether you’re training for your first marathon build or your 57th marathon. Long distance running has a way of building up your confidence while still keeping you humble. An example of that is how we talked about avoiding chafing during the quick tip on our last episode. Two days later I got some ridiculous chafing near my collar bone from the zipper seam of a running jacket. I just had to laugh!Always Learning Something New About Myself


One challenge of running a spring marathon is that the weather you train in can often change drastically halfway through. For much of the training cycle you may be dealing with winter weather challenges and then one day spring arrives and suddenly you’re overdressed and sweating profusely. Learning to Stay Flexible

You may have trained mostly in cold weather (or warm for our friends in the Southern Hemisphere) and then you’re presented with totally opposite conditions on race day. Sometimes the body has some difficulty switching over from conserving heat to being able to sweat and cool efficiently.

This can present a challenge if you have warm conditions on race day so it’s important to be flexible and realize that we can’t control for every outcome. For a Type A personality like myself this can be a challenge but that’s often how many situations in life are. Marathon training can teach us great lessons about being flexible and adjusting to uncertainty.

We installed an extra shelf in our hall closet just for running shoes!

Quick Tip: Rotating Shoes

Love your podcast for help and motivation in training! I was wondering if you could talk about shoes. Should you rotate different running shoes during your training, or find one shoe and stick to it? I’m not a novice runner, but training for my first marathon and I know shoes are important. Haley

Thanks for the great question! I’m sure many runners are wondering the same thing about shoes. When I was training for my first marathon I only used one pair of shoes and struggled on a number of levels. Since that time I’ve seen the value in rotating through different types of shoes in training. I definitely advise runners to have at least two different types of shoes in your rotation and there seems to be evidence to back this up.

Researchers in Luxembourg studied 264 adult recreational runners. They gathered information on training volume, injury rate, cross-training, shoe usage and other variables. Of the 264 runners, 116 were classified as single-shoe wearers: runners in this group did 91% of their mileage in the same shoe, and ran in an average of 1.3 pairs of shoes during the study. The other 148 were classified as multiple-shoe wearers: runners in this group tended to have a main shoe, which they wore for an average of 58% of their mileage, but they rotated among an average of 3.6 pairs of shoes for their training during the study.

The researchers found that the multiple-shoe wearers had a 39% lower risk of injury during the study period than the single-shoe wearers. Researchers speculate that this could be because different shoes distribute the impact forces of running differently, which lessens the strain on any given tissue. They said,

“The use of different pairs of running shoes will provide alternation in the running pattern and vary external and active forces on the lower legs during running activity. Whether the reduced [injury] risk can be ascribed to alternation of different shoe characteristics, such as midsole densities, structures or geometries cannot be determined from these results and warrants future research.”

Supporting this idea of reducing injury risk by varying tissue loads, the researchers also found that runners who reported more cross-training had a lower incidence of injury. (1)

If you keep multiple shoes in your training rotation it’s a wise idea to match them to the particular surface or type of run that you’ll be doing. For example, I tend to “retire” shoes from long runs after they hit around 250 miles because they tend to feel flat and leave my legs feeling more fatigued. Then I’ll use them only for shorter runs until they reach around the 400 mile point (the actual mileage that I retire shoes varies depending on the model).

I also like to keep a pair of trail shoes in the rotation for running in snow, trails, or gravel/dirt roads. I usually save my lightest pair of shoes for speed work and treadmill runs. Another benefit of rotating your shoes kicks in when a company changes or discontinues your favorite shoe. That can cause a panic if they’re the only type of shoe that you run in.

I used to run exclusively in Asics Nimbus until they changed the model a bit and it no longer worked for my foot. What followed was a very angsty period where I frantically tried to find my new favorite shoe. This uncomfortable period included running a marathon in a shoe that made my feet go numb.

Since that time I’ve always kept at least two different types of shoes in my line-up. Given the evidence that rotating between more than one pair of shoes can reduce your chance of injury and also prolong the life of the shoe (partly because the cushioning has a chance to rebound between uses) it also makes financial sense for the average runner.

Here are some suggestions on building up your shoe rotation:

  • Don’t wait until your current shoes are worn out before purchasing a new pair. Instead, work a new pair into the rotation midway through the mileage you usually put on your trainers so that you don’t end up with worn out and brand new shoes. We get a lot of questions from runners wondering if they should wear a brand new pair of shoes for their marathon or a worn out pair. By planning ahead you can avoid this dilemma.
  • Look for discounts on shoe models that you like and maybe pick up an extra pair if there’s a good sale. Many shoes will go on sale right after the newest model is released and they’re trying to clear their inventory of the older model. (3)
  • When it’s time to say goodbye to your trainers try to find a place to recycle your old running shoes. Our local running store has a box to put shoes that need to be recycled. Look at the 4th link under resources to see a list of organizations that recycle shoes. (4)

Here are some ways to prolong the life of your running shoes:

  • Store shoes carefully away from extreme heat and cold. Don’t pile heavy boots or gear on top of shoes which can collapse the uppers.
  • Hand wash if needed as many performance components of the shoes aren’t meant to go through a washer and dryer. Instead you can use a stiff brush to get off crusted dirt and then use baby wipes or a little soap and a damp rag to clean.
  • Dry wet shoes by taking out the insoles and lightly packing with wadded newspaper (replacing when it becomes damp). Putting them by a heater or radiator can cause damage to the shoes.
  • I’ve read that it’s not a good idea to stockpile more than 2 years worth of shoes at once as midsole life is often limited and some materials may start breaking down.
  • Give each shoe a 48 hour break between wearing to allow the foam to decompress.
  • Untie shoes between wearing them instead of jamming your foot in and out without untying.
  • Keep track of the mileage on your shoes so that you know when to rotate them out of your long run line up and use them only for shorter runs.
  • Don’t wear your running shoes for activities like mowing the lawn or doing other outdoor activities which can cause unnecessary wear and damage. Retired running shoes can often turn into walking, cross training, or yard work shoes. (2)

Sources:
(1) www.runnersworld.com/health-injuries/a20820451/study-backs-rotating-shoes-to-lower-injury-risk/
(2) www.runnersworld.com/gear/a26655055/running-shoe-care/
(3) www.running.pocketoutdoormedia.com/sole-man-quiver-running-shoes_107583
(4) www.running.pocketoutdoormedia.com/feel-good-options-for-old-shoes_90394

Also Mentioned in This Episode

Lactigo -a topical gel that improves athletic performance and recovery. LactiGo is an effective, fast-acting topical gel with menthol and carnosine that
helps people maximize their athletic performance and speed muscle recovery. Applied directly to the skin above the desired muscles for targeted relief. Get a 10% discount by using the promo code MTA.

NuNee Device -designed specifically to relieve that dreaded Runner’s Knee pain. Use code MTA20 for a 20% discount.

On Running -Swiss made trail shoes

On Running Shoes – The clean and minimalistic design as well as its sole technology gives you the sensation of running on clouds. Try a pair of On’s for yourself for 30 days and put them to the test – that means actually running in them before you decide to keep.

BioLite Headlamp 330 -ultra-thin, super bright, NO-BOUNCE headlamp that’s so comfortable, you’ll actually forget you’re wearing it. Use code MTA at checkout for 15% off.

MetPro -Using Metabolic Profiling, MetPro analyzes your metabolism and provides you with an individualized strategy to obtain your goals.

The John Muir Trust -help us plant 262 trees!

Resurrected Runner -creator of parody songs for runners.

The post A Look at How We Are Training for Our Next Marathon appeared first on Marathon Training Academy.

Apr 12 2019

58mins

Play

Rank #7: Working on Your Weak Areas

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In this episode Coach Angie discusses the importance of working on your weak areas in marathon training so that you can become a stronger version of yourself. Plus we speak with an Australian runner who is mobilizing the running community to support those affected by the divesting bushfires.

Working on Your Weak Areas

The episode was inspired by something I read recently by Coach Jason Koop titled “Work on Your Ultrarunning Weaknesses This Winter.” The gist of it was that it’s important to work on your weak areas in the off season.


The “off season” may not necessarily happen for you during the winter months but it’s important to step back from hard training for a period of time each year (especially if you’re a hard-driving Type A runner). The Off Season

This year my “off season” was during the months of July and August. I didn’t stop running but I gave myself permission to just run for fun and include some other exercise activities into my schedule (more strength training, rowing). Then I had the drive and energy to come back in September and hit it hard in preparation for my fall running goals.

We often don’t think about our weak areas until we’re in the thick of training and something is rearing its ugly head. Being proactive about getting stronger is basically about prevention. It’s far better to stay healthy than have to fight back from injury.


There are numerous examples of what could be a weak area and this will vary from runner to runner. What Are Weak Areas?

  • Rest-you skip rest days, race several times per year, and schedule each day full of workouts.
  • Strength Training-you rarely if ever strength train and find that you don’t have the strength or stamina that you want.
  • Maybe you’re very hard on yourself if you don’t perform how you want and look to running for the majority of your identity.
  • Injury- you’ve had niggles or injuries popping up (or seem to get injured a lot).
  • Pacing-you struggle with pacing your runs (you start out strong and dwindle down by the second half).

  • Mental Strength- You psych yourself out before starting challenging runs or workouts, find that you “have” to walk at a certain point in long runs no matter your pace or effort level, or have a mental block at races.
  • Nutrition- Maybe you’re having trouble dialing in your nutrition. You train hard but seem to undo some of your efforts by uncontrolled eating or not eating enough. These are just a few examples and there are even more areas I could mention.

Deep down each of us probably know what our weak areas currently are. And it’s likely that if you don’t currently know the process of training for your goal race will reveal them. The good news is that you’re not alone.

Here are some common weak areas . . .

1. Rest

If you’re a Type A person, have a busy life, and put a lot of pressure on yourself it’s likely that you’re not very good at resting. In modern life rest has been made to look like a weaknesses while overwork and stress have become badges of honor.

People often complain about how busy they are and how little they sleep at night. Long term overwork and stress will do you physical, mental, and emotional harm in the long term. It’s important to reframe how you view rest to make it work for you.

Start to look at rest as preventative medicine. This means you rest before you feel like you need to. If you wait until you’re exhausted it’s often hard to make up for lost ground. Reframe the concept of rest as enjoying the fruit of your labor.


A good first step if you know that rest is something you need to work on is to schedule one rest day from training every week. Try to make that day as low key as you can to rest your body and mind. I consistently take one day off every week. Each runner’s rest day may be designed a bit differently but if you’re doing it right you should feel rejuvenated and ready to go the next day.One Rest Day Per Week


If you recognize that you need to improve the quality and quantity of your sleep you may want to invest in a sleep tracker. This will give you some good data on how much you’re sleeping and any basic patterns that you have. There are various watches and devices (Coros Apex, Whoop, Oura Ring, etc) that will track the amount of sleep and types of sleep stages that you’re going through. Looking at this along with your resting heart rate (increases can indicate lack of recovery) and heart rate variability (HRV) will determine if your body is resetting and adapting to your training.Improving Sleep Quality

There are many things that you can do to improve your sleep. These include keeping your sleeping environment dark (consider blackout curtains and a sleep mask), cool, quiet (or use a white noise/sound machine), stop using screens at least an hour before bedtime to block the amount of blue light, dim your environment or wear blue blocking glasses 2-3 hours before bed, avoid working out at least 1-2 hours before you want to go to sleep, avoid caffeine 8 hours before bedtime if you’re sensitive to caffeine, and try to get into a regular sleep schedule.

2. Strength

The fact is that none of us have perfectly balanced bodies. Even professional athletes have to regularly work on their strength. Most of us tend to be too sedentary in daily life and even if you’re a runner a large amount of sitting isn’t good for you. Posture and muscle strength tends to suffer the more we sit.

Signs that you need to work on your strength including dealing with niggles or injuries, fading toward the end of a workout or race, and dealing with chronic discomfort like back pain. The solution to improving your strength may include working with a PT for those with current injuries, working with a strength coach if you’re not sure what to do, or being more consistent about implementing a regular strength training program.

A couple years ago I paid for several sessions with a strength coach so that we could develop a routine to address my weaknesses and so that they could watch my form. If you’re just starting out with weight training it’s important to begin with good form habits before you begin loading on the weight.


When it comes to strength you don’t need to set aside a huge chunk of time every day to improve. You may need to schedule in a 30-40 minute strength session once a week along with smaller chunks of strength work 1-2 times per week. Build it into Your Routine

You can incorporate strength work in smaller burst that fit into your day. This will depend on your activity level and type of job. It may include things like getting up every hour from your desk for some movement (walking, push ups, plank, squats, hand stands, a few yoga movements) or pairing core work with watching TV or listening to an audiobook. You can even do exercises while you brush your teeth (I do one leg exercises like hip abduction movements every night).

3. Nutrition

This is an area where a lot of us struggle. I’ve mentioned before that I’m very disciplined in the area of exercise but tend to easily fall apart when it comes to nutrition. One of the consistent messages you’ll hear about improving your running performance has to do with nutrition.

Many runners are under-fueling their bodies and not taking in the needed amount of macros to maintain and build muscle and keep the bones healthy. This can be from disordered eating, a desire to lose weight, or simply from being so busy that they forget to prioritize eating.

Natalie, my nutrition coach, says that most women she works with are afraid to eat more. They sometimes view food as the enemy rather than a way to give them strength and energy to achieve their goals.

Some runners use their training as an excuse to party it up in the food department and eat whatever they want. Then they’re frustrated that they’re not making improvements in their speed or body composition goals. It can be a tough balance because food should be enjoyable.

A lot of activities are based around food and drink and it can be easy to get caught up in tons of “special” food moments. When you add up celebrating people’s birthdays, post-race indulgences, eating out, and holidays it’s no wonder why people struggle with making progress in this area.

Nutrition can be an area where seeking help and accountability is important. If you recognize signs of disordered eating in your life you owe it to yourself to reach out for help. It can be a scary process of realizing you need to change but the dividends are rewarding.

A perfect time to dial in your nutrition and fueling is in the off season so that when you start your training plan you have a proven system in place. You’re only going to get the best out of yourself if you’re truly honoring your body and giving it the nutrition that it needs.

4. Mindset

We all have areas where we lack confidence and we’re often the hardest on ourselves. We may struggle with fixed mindsets (or untrue thought loops) that we accept as true. Some of these mindsets have been part of our lives for years and they can be tough to change. It takes true intentionality to challenge negative thoughts and substitute more helpful ones in their place.


Focusing on gratitude is a key way to change your mindset. It’s a lot tougher for negative thoughts to intrude when you’re listing things you’re thankful for. Gratitude

Written and verbal affirmations are also powerful. These should be personal to your situation and goals. Examples could be “I am strong, I am confident, I am a marathoner.” It’s not easy to work through a lack of confidence but you’ll notice that success builds upon success.

When you keep promises to yourself you build a stronger positive identity. Another aspect of building mental strength for running is deciding to enjoy the process of training. We often focus so much on the destination (finish line) but we often learn the most on the journey.


If you’re looking to running to find self acceptance then at some point you’ll be let down. You can’t PR every race and there will always be someone who is faster or running farther. Basing a large percentage of your identity on running can let you down. If you struggled mentally during your last training cycle or race the off season can be a great time to read good books and listen to podcasts on mindset. Identity

If you deal with negative thoughts and feelings that resist your efforts to change consider working with a trained therapist, sports psychologist, or counselor. Sometimes we need a coach for our mind. Good books to consider that will help you build mental strength include “Peak Performance” by Brad Stulberg and Steve Magness, “Mind Gym” by Gary Mack, and “Let Your Mind Run” by Deena Kastor,

5. Consistency

The best results come to those who are consistent over time. This is true in whatever field you’re trying to succeed in. If you’re not a Type A runner then consistency with your training is probably something that you struggle with.

Consistency doesn’t mean that you’ll race year round or push yourself to the max every single day. However, it does mean that you develop strategies and habits to stay healthy and in shape year round. This will involve maintaining a solid running base year round and not going from zero to sixty between the off season and your training cycle.

A large percentage of running injuries happen when people jump into training without a solid running base. If you go from haphazardly running a few times a month into a marathon training plan chances are it won’t go well.

If you struggle with staying in a routine and staying motivated (where you’re prone to yo-yo training) it’s important to find a community to support you and give you accountability to stick with your goals. Consistency can also be developed by changing your mindset. If you start to see yourself as a runner then you’ll identify with the actions of being a runner. If you identify as a fit and healthy person then you’ll want to take the actions that will keep you fit and healthy.

Sometimes we struggle with lack of consistency through no fault of our own. Maybe you went through a period of injury and have to start back from scratch. Maybe you’ve had a serious illness or surgery that required off time. Maybe you’re pregnant or just had a baby and are facing the process of rebuilding your running base. In these instances consistency will require that you start back slowly and gradually.

In your mind you may be someone who runs a certain pace, can comfortably go a certain distance, or has particular race finish times. But if your body is not in the same place where it used to be then you have to honestly address what your weaknesses are and make a plan that starts where you are. It can be frustrating to feel like you’ve lost ground but being kind to yourself physically, mentally, and emotionally is the best path to getting back to where you want to be.

Take Action

Even the most amazing runner has things they need to work on to be at the top of their game. Here are three steps to help you take action.

  1. Acknowledge your weak areas (and we all have them). Denial doesn’t do us any favors and won’t be productive to creating the change we want to see. People aren’t going to judge you for having weak areas because everyone has them. If you find that someone is judgmental their judgment is saying more about them than it is about you. Judgment is a mirror, not a window. Usually we’re the hardest on ourselves. Acknowledging your weak areas starts by listing any areas you’ve struggled in during the last year.
  2. Recognize when you can’t go it alone. My first tendency is to try and fix things myself. But it’s okay and positive to ask for help. We can’t know everything or be able to fix all our weaknesses alone. Maybe you’ve tried to change and address your weak area before but haven’t made the progress you wanted. Maybe you started out strong and then gave up when you hit a wall with the issue. Whether you’re struggling with injury, your mental strength, knowing how to appropriately push yourself, or your eating habits there are people who have been down the same road before. It’s important to reach out and let others help you find solutions. It’s not a weakness to need accountability and advice.
  3. Develop a Plan. Once you’ve identified your weak area(s), figured out what you need to do to find solutions, and sought help if you need it you’ll need an intentional plan. It’s good to have a big goal or long-term perspective but we need to break it down into practical application. This practical application will consist of things that you do on a daily, weekly, and monthly basis.

For Example . . .
Maybe you’ve dealt with chronic injuries or gait problems. You’ve identified that the problem is a lack of strength and that you need a rehab plan to rebuild your body stronger than ever. For a couple of years I dealt with high hamstring issues, especially during the later miles of a marathon. It got so bad at one point that it was painful to sit for any length of time.

I finally recognized that my glutes were weak and that was why my hamstrings were taking over and dealing with increased strain. I started doing regular glute strengthening exercises, avoided over-stretching my hamstrings, and eventually the issue subsided.

Now I’m religious about doing lower body strength work and my hamstrings are much happier. I recommend that you not skip leg (or glute) day because runners are notorious for having weak glutes and this can cause problems down your kinetic chain.

If you recognize that you don’t know what to do to rehab your problem area it’s probably time to reach out for help. If you know what injury/issue you constantly deal with then you could use something like The Resilient Runner program developed by PT Ben Shatto. If you’re not sure what the underlying issue is then you’ll want to find a qualified sports medicine professional to help you diagnose the problem. If you’re not sure who to see get recommendations from other runner friends or your local running store. You don’t necessarily want to see someone who doesn’t have experience with runners because their solution may be “just stop running.” Be an advocate for yourself if you’re dealing with an injury and don’t be afraid to see a second opinion.

We’d encourage you to take inventory at the beginning of this year and identify any areas you want to work on. It could be including more intentional rest, building better strength, dialing in your nutrition, developing a stronger mindset, or being more consistent.

It’s not easy to change but if you acknowledge your weak areas, build a support system, and are intentional you’ll become a stronger person (in both running and life).

Also Mentioned in This Episode


The Relief Run -Run or walk a half marathon or 5k anytime/anywhere over the 17th – 19th of January. 100% of your $50 registration fee will go to the Australian Red Cross: Disaster Relief and Recovery Fund.

MetPro.co, a concierge nutrition coaching company. Angie has lost 32 pounds working with a MetPro nutrition coach. To see if MetPro is the solution you’ve been looking for, take their Metabolic Assessment and schedule a complimentary consultation with one of their experts go to MetPro.co/mta

The post Working on Your Weak Areas appeared first on Marathon Training Academy.

Jan 12 2020

53mins

Play

Rank #8: Run the Mile You’re In! Interview with Ryan Hall

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In this episode we speak with Ryan Hall -2x Olympian, American record holder, and author of the book Run the Mile You’re In. And in the quick tip segment, we answer a listener question about how to deal with chafing.

Interview with Ryan Hall

Ryan Hall set the U.S. record in the half marathon when he ran 59:43 at the Houston Half Marathon in 2007- the first American to break the one hour barrier. He placed 10th at the Olympic Marathon in Beijing. He’s the only American to run sub-2:05 (2:04:58 at Boston). His wife Sara is currently an elite runner and they have four adopted daughters from Ethiopia. In this episode we walk through the big themes of his new book Run the Mile You’re In.

In this interview Ryan shares . . .

  • What it means to run the mile you’re in.
  • The importance of identity and the ability to not take your failures personally.
  • How the African runners process failure.
  • Goals of the heart.
  • The comparison trap.
  • Dealing with pain.
  • Having a healthy body image.

Mental toughness isn’t something you either have or don’t have. Mental toughness starts with the belief that you are mentally tough, and it is nurtured through positive declarations.

Competing out of love results in superior strength. The next time you find yourself in a painful situation, find a way outside of yourself. Think about your love for God, your family, your friends, those you are helping. There is more strength inside of you than you can imagine when you fix your eyes on Jesus. All you have to do is stay close and stay in love, and you can endure incredible pain.

Also Mentioned in This Episode

Ryan Hall’s website: https://ryanandsarahall.com

NuNee Device -designed specifically to relieve that dreaded Runner’s Knee pain. Use code MTA20 for a 20% discount.

On Running Shoes – The clean and minimalistic design as well as its sole technology gives you the sensation of running on clouds. Try a pair of On’s for yourself for 30 days and put them to the test – that means actually running in them before you decide to keep.

BioLite Headlamp 330 -ultra-thin, super bright, NO-BOUNCE headlamp that’s so comfortable, you’ll actually forget you’re wearing it. Use code MTA at checkout for 15%

MetPro -Using Metabolic Profiling, MetPro analyzes your metabolism and provides you with an individualized strategy to obtain your goals.

The John Muir Trust -help us plant 262 trees!

Resurrected Runner -creator of parody songs for runners

The post Run the Mile You’re In! Interview with Ryan Hall appeared first on Marathon Training Academy.

Apr 01 2019

1hr 6mins

Play

Rank #9: How to Have a Good Decade

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This time of the year there’s a lot of attention put on goals, resolutions, getting motivated, and having the best year ever. I think there’s every more hype about it this year because we’re starting a new decade.

The title of this episode is based on a book I read recently called How to Have a Good Day-Harness the Power of Behavioral Science To Transform Your Working Life by Caroline Webb.

I have to admit that when I’m reading a book I often apply the principles to long distance running. Because we all know that training for a marathon holds a lot of parallels to life. Caroline Webb says,

“One of the traps that people fall into is not just trying to do everything in one day, but also feeling that being an ambitious person means pushing yourself super, super hard. What we know about human motivation is that you do want to set purposeful, inspiring goals, but we make more progress by setting tiny interim goals that allow us to feel like we’re making progress, step by step, day by day.”

How to Have a Good Decade

In order to have a great decade behavioral science gives us some clues as to what will help us accomplish this.

1. Be intentional

Don’t let the day simply happen to you (or year for that matter). Set intentions and priorities for the day because it is these priorities and assumptions that set the tone for the day. Your mind is always busy sorting through endless amounts of information (it’s even processing when we sleep).

Caroline Webb says,“The things that get through the filters are strongly influenced by the priorities and assumptions that we take into the day.” The three ways to be intentional are aim, attitude, and attention

Aim
Plan out the most important things in your day. Make a list of your priorities. This will be things that really matter most to make this day successful. Even though I’ve been in the regular habit of exercise for years I still schedule time each day for my workouts. That way it’s top of mind and I’m intentionally making time to do it. Schedule a block of time to achieve your 1-2 most important priorities.

In order to get more done and stay focused it’s important to reduce multi-tasking and interruptions. Science tells us that we really can’t multi-task effectively. This will mean that you turn off notifications on your phone during productive periods, be more intentional about when you check email, and help others respect your priorities.

According to behavioral science your intentions for the day should be:

  • Positive– Think about what you’ll do instead of what not to do. For example, I will eat 100 grams of protein vs. I won’t snack between meals. Or I will strength train on Tuesday and Thursday this week vs. I won’t skip strength training.
  • Personally meaningful– If you’re going to work hard toward a goal it’s important that it be meaningful to you. You must find your personal why. It’s great if your best friend is fired up about doing a 50k but unless that goal fires you up then you’ll probably hate the process of training.
  • Feasible– Keep in mind that you have limited time and energy each day so don’t over-schedule yourself. For example, don’t schedule your long run on a day when you’ll be attending kid’s sporting events from dawn to dusk. It’s just not feasible if you plan on watching their games. Another example is not to schedule your long run immediately after coming off a string of night shifts when your energy levels will typically be low.
  • Situation specific– Approach goals are better than avoidance goals (not doing something) which depresses performance. A positive approach goal for training for a marathon would be to feel strong and healthy. An avoidance goal would be to not feel fat and lazy. An approach goal could also be to prioritize cross training to stay healthy and injury free. An avoidance goal would be to stop dealing with plantar fasciitis.

Attitude
Practice gratitude. Much of how we experience life comes down to our attitude. To work on having a successful attitude use mental contrasting to increase the odds of having a successful day. Mental contrasting is all about looking at realities and obstacles and then making a plan to achieve your goals. It’s not that we never admit that there are unpleasant things in our life or obstacles that we face. But it is about coming up with a plan to overcome these obstacles and be successful anyway.

Former POW James Stockdale said this,

“You must never confuse faith that you will prevail in the end…with the discipline to confront the most brutal facts of your current reality.”

Don’t be afraid to be realistic about where you’re currently at but at the same time be sure to project hope for the future. Caroline Webb says,

“People are far more likely to achieve their goals if they think hard about both the outcome they want and the obstacles they’re facing, and plan for both.”

For example, if you find that you’re rarely able to get up and run in the morning (you use the snooze button without even realizing it), set your alarm away from your bed so that you have to get up to turn it off. If you’re truly not a morning person you may want to consider working out over your lunch break or in the evening. There’s no one-size-fits-all routine that works for everyone. But if you’re really intentional you’ll find a solution that works for you.

  • Attention
    We need to prime our brain with the images or words that we want to focus on. I mentioned earlier that the brain is always sorting through so much information. It’s vital that we be intentional about where we want our attention to go.

    For example, if you’re thinking about buying a certain type of shoes it’s on your mind and you’ll start seeing them everywhere. If you’re a runner then you’ll start noticing all the people who are out running or be looking for new running routes.

    Prime your brain with images of your goals and intentions for the day and you’ll find opportunities to advance the goals and come up with creative solutions. Ways to prime your brain to achieve your goals are to put sticky notes with your written goals where you’ll see them (bathroom mirror, refrigerator, computer, etc). You may choose to display your running medals, wear your race shirts, or have exercise equipment around the house to cue your brain.

    2. Find a personal why

    It’s clear that intrinsic motivation leads to higher performance as opposed to extrinsic motivation. If you’re doing it for yourself then you’re more likely to succeed. Some motivations to run your first marathon are more meaningful than others. If you’re training for a race because someone else is excited about it or pressuring you or you’re trying to impress other people it will be tough to keep going when things get hard.

    Other more helpful whys include focusing on who you want to become and how you’re going to start living into that identity. If you start seeing yourself as a runner and as a marathoner then your daily actions will reflect that identity and it will change the choices that you make. A marathoner runs regularly. They take care of their bodies in ways that will keep them strong and healthy. They’re smart about their training in order to avoid injury.

    3. Think big but start small

    I 100% love it when people have big goals. But sometimes people never get past the big goals to see the smaller actions that they need to be taking. Daily goals should be focused and achievable.

    The book Atomic Habits by James Clear addresses this topic so well. An atomic habit is a small routine or practice that’s easy to do and something that creates compound growth. We often get stuck in bad habits not because we don’t want to change but because we often don’t have the right system in place to achieve change.

    Maybe your goal is to stop snacking after dinner. But if you eat sporadically through the day, don’t prioritize eating protein with dinner, and keep snacks in sight you’ll probably find yourself on a feeding frenzy late in the evening. Or maybe your goal is to qualify for the Boston Marathon (or BQ in runner lingo). It can be a big goal that takes time to achieve. Progress toward this goal is achieved through the training you do day in and day out. You build strength and speed over time.

    We often underestimate how much little changes can result in big growth over time. James Clear talks about the 4 Laws of Behavior Change in his book. They are: make it obvious, make it attractive, make it easy, and make it satisfying. He says,

    “Success is the product of daily habits—not once-in-a-lifetime transformations….Breakthrough moments are often the result of many previous actions, which build up the potential required to unleash a major change.”

    We can often look at someone’s breakthrough moment and feel a little envious. We think, “why isn’t that happening for me?” But what we don’t often see is all the tiny steps and all the hard work and effort that led to that breakthrough.

    Breakthroughs don’t usually happen by accident and sometimes we can’t predict when they’ll happen for us. For example, I ran 25 marathons before I qualified for Boston for the first time.

    4. Identify Keystone Habits

    Keystone habits are changes or habits that unintentionally carry over into other areas of life. Charles Duhigg talked about keystone habits in his book The Power of Habit.

    Keystone habits are things that positively or negatively affect other areas of your life. They include positive habits like sleep, exercise, mindfulness, and healthy eating, etc. When you look at keystone habits it’s important to identify the things that bring you energy and also try to identify the energy vampires in your life.

    Here are some examples of each:

    • Energy givers– sleep, alone time, meditation, exercise, reading, eating balanced meals, time in nature, massages, etc…
    • Energy vampires– Here are some of my energy vampires: getting less than 7 hours of sleep, too much screen time (watching TV, spending excess time on social media), not setting priorities for the day, too much sugar, going long periods between meals, not exercising, not drinking enough water, caffeine, and alcohol.

    This will vary from person to person depending on whether you’re an introvert or extrovert and a morning or night person. Many people find that certain music can bring an energy boost so it can be helpful to keep a playlist of songs that you can turn to when you need a power up. You may also notice that certain people in your life are energy givers while some are energy vampires.

    5. Harness the power of environment.

    We want to recognize that it can be tough to make changes and stick to goals on your own. That’s why tapping into the power of environment can fast track you to achieving goals. James Clear says,

    “We tend to imitate the habits of three social groups: the close (family and friends), the many (the tribe), and the powerful (those with status and prestige.)”

    This is why I’m careful about who I follow on social media. You may find that certain people give you a kick in the pants and are motivating while others just make you unhappy with your life. You have limited time so make sure that your environment is working for you. James Clear goes on to say,

    “One of the most effective things you can do to build better habits is to join a culture where (1) your desired behavior is the normal behavior and (2) you already have something in common with the group.”

    That’s one of the reasons why we created MTA and more specifically the Academy. We know how important it is to be surrounded by supportive and encouraging people who are achieving the things you are (or want to achieve).

    If you find that the majority of people in your life respond to your running goals with “that’s crazy (and not the good kind of crazy)” then it may be time to add in some people who think you’re a badass.

    One of the things I love about long distance running is that all you have control over is the work you put in and your attitude. You can go out each day with the mindset to “always do your best” (that doesn’t mean go hard every day and run yourself into the ground).

    Anyone who’s run for any length of time knows that you can show up to a workout or race and have the best day of your life or the worst day of your life or maybe something in between. You really can’t control all the variables. All you can control is your preparation and attitude. Let’s make this new decade one where we approach it with the right preparation and attitude.

    Books I Enjoyed in 2019

    My 2019 reading round-up:

    • 268 Total Books
    • 133 Fiction
    • 135 Non-fiction
    • 31 (Number During Top Month of January)

    Here are the 16 Running Related Books I Read:

    • Hanson’s Marathon Method by Luke Humphrey
    • Can’t Hurt Me by David Goggins
    • A Beautiful Work in Progress by Mirna Valerio
    • Run the Mile You’re In by Ryan Hall (podcast interview)
    • 26 Marathons by Meb Keflezighi (podcast interview)
    • To be a Runner by Martin Dugard (podcast interview)
    • The Long Run by Matt Long
    • You (Only Faster) by Greg McMillan
    • The Running Man by Orville Rogers
    • Run or Die by Kilian Jornet
    • Running- A Love Story by Jen A. Miller
    • 14 Minutes by Alberto Salazar
    • Running Outside Your Comfort Zone by Susan Lacke (podcast interview)
    • Running to the Edge by Matthew Futterman (podcast interview)
    • Rebound: Train Your Mind to Bounce Back Stronger From Sports Injuries by Cindy Kuzma and Carrie Jackson Cheadle
    • Kicksology by Brian Metzler (podcast interview)

    Here are my 28 Favorite Non-Fiction Books of 2019

    • How to Have a Good Day by Caroline Webb
    • How to be Here by Rob Bell
    • Bury My Heart at Wounded Knee by Dee Brown
    • Let Your Life Speak by Parker Palmer
    • Atomic Habits by James Clear
    • Tribe by Sebastian Junger
    • Judgment Detox by Gabrielle Bernstein
    • Inheritance by Dani Shapiro
    • Girl, Stop Apologizing by Rachel Hollis
    • The Lost City of the Monkey God by Douglas Preston
    • American Wolf by Nate Blakeslee
    • Maid by Stephanie Land
    • Big Magic by Elizabeth Gilbert
    • Half the Sky by Nicolas Kristof and Sheryl Wu Dunn
    • Meditation for Fidgety Skeptics by Dan Harris
    • Extreme Ownership by Jocko Willink and Leif Babin
    • Cozy Minimalistic Home by Myquillyn Smith
    • Make Your Bed and Sea Stories by Admiral William H Mcraven
    • Running the Books by Avi Steinberg
    • The Vietnam War by Geoffrey C Ward
    • Tribe of Mentors by Tim Ferriss
    • Thank You for Your Service by David Finkel
    • Strays by Britt Collins
    • Endurance by Scott Kelly
    • The Moment of Lift by Melinda Gates
    • The Body Keeps the Score by Bessel Van Der Kolk
    • Everything is Figureoutable by Marie Forleo

    Here are my 13 Favorite Fiction Picks

    • Fools and Mortals by Bernard Cornwell
    • The Circle by Dave Eggers
    • The Light We Lost by Jill Santopolo
    • Dark Matter & Recursion by Blake Crouch
    • Eleanor Oliphant is Completely Fine by Gail Honeyman
    • The Count of Monte Cristo by Alexandre Dumas
    • The Bonesetters Daughter by Amy Tan
    • The Women in the Castle by Jessica Shattuck
    • Revenger & Shadow Captain by Alastair Reynolds
    • The Revenant by Michael Punke
    • Great Expectations by Charles Dickens

    The post How to Have a Good Decade appeared first on Marathon Training Academy.

  • Jan 02 2020

    45mins

    Play

    Rank #10: Exploring the “Pain Cave” with Courtney Dauwalter

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    In this episode we speak with ultra runner Courtney Dauwalter -winner of the 2019 Ultra Trail du Mont Blanc -the most prestigious trail ultramarathon in Europe.

    She has also finished first at the Tahoe 200, Western States 100, Moab 240 and many other ultras.

    And in the quick tip segment you will hear about nutrition strategies for building muscle and promoting recovery.



    Interview with Courtney Dauwalter

    photo credit: Scott Rokis Photography

    We are thrilled to get a chance to speak with Courtney Dauwalter -a runner we have admired for some time. Courtney describes herself as an “ultra runner with a love for sunshine, long inseams, and candy.”

    Since 2011 Courtney has won 38 marathons and ultras according to UltraSignup, 13 of these races she was the 1st place overall finisher beating all the men!

    Ultra Trail du Mont Blanc

    In September she won the famous Ultra Trail du Mont Blanc, considered to be the World Cup of ultra running. Over 2,000 of the top trail runners in the world toe the start line.

    This 106 miles race starts in Chamonix, France, and runs through the Alps (total elevation gain of 32,940 feet), crosses the boarder into Italy, then Switzerland, and back to Chamonix where thousands of cheering spectators and media welcome the champions.

    Courtney was the first place female with a time of 24 hours, 34 minutes and 26 seconds finishing 1 hour ahead of 2nd place.

    photo credit: Courtney Dauwalter, Instagram

    Tahoe 200

    We also talk about the 2018 Tahoe 200 which is a (you guessed it) 200 mile race around Lake Tahoe -the largest alpine lake in California. Runners must cover the distance in 100 hours (4 days). Courtney did it in 49:54:36 and was the 1st place female finisher (and course record holder). She slept a total of only 21 minutes of the nearly 50 hours of running.

    To get a sense of the “pain cave” see this video by Salomon Running.


    Up Next

    Courtney will be competing for team USA in the 24 Hour World Championships in France. This format requires runners to rack up as many miles as possible on a 1 kilometer loop in 24 hours. The highest distance wins. Also competing for team USA will be Camille Herron (current world record holder), Katalin Nagy, Megan Alvarado, Gina Slaby, and Pam Smith.

    Follow Courtney on social media here: Instagram | Twitter | Facebook

    Also Mentioned in This Episode

    The Revel Kulia Marathon in Hawaii. This will be Angie’s final marathon in her 50 state quest! Still time to sign up for the race and meet us there.

    Angelo Poli, metabolism expert and founder of MetPro, joined us to answer the question, “Are there nutrition strategies for building muscle and promoting recovery?”. Since November Angie has lost 31 pounds and got her marathon time back down to Boston Qualifying level using the MetPro system. Visit www.metpro.co/mta for a free consultation call.

    Shout Out!

    Today I ran the Medieval Marathon in Kilkenny, Ireland. My goal was to just run and enjoy being in another country. To my surprise, I ended up getting a PR by a few minutes. I came through the finish around 4:19:15, and my previous PR was 4:21:45, and this course had 900ft more of elevation gain compared to my other PR! . . . I spent the second half of the race in the pain cave, but I couldn’t help but revel in the fact I was running in a most beautiful country. I have to give thanks once again to MTA and Coach Chris for getting me inspired and all trained up to PR even when I wasn’t having the best day! -Emily

    The post Exploring the “Pain Cave” with Courtney Dauwalter appeared first on Marathon Training Academy.

    Sep 22 2019

    54mins

    Play

    Rank #11: Deconstructing a Huge Running Goal

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    For some people dreaming big seems to come as naturally as breathing. They’re always thinking about a next adventure or challenge to take on.

    But for some of us who may struggle with anxiety and self-doubt setting goals can be much harder. I have to admit that my first thought after hearing about a big goal or challenge is often, “I could never do that.”

    That’s how I responded to two ladies who were telling me about the requirements to join the Marathon Maniacs club.

    Deconstructing a Huge Running Goal

    It was the morning before my 4th marathon and I was thinking back about how challenging it had been to train for the marathon with a 6 year old, a 4 year old, and an 8 month old who I was still breastfeeding. Just getting through daily life often seemed like a challenge which is why my reaction to doing two marathons in two weeks or three in ninety days seemed impossible.

    After my 4th marathon in 2011

    Of course looking back nine years later I see that it was possible and how it all came together. After I finished three marathons that fall within ninety days it definitely reset my definition of what was possible.

    It wasn’t long after that the idea of running a marathon in all 50 states started to take shape. Some years it felt like I was hardly making any progress toward my goal. When I went through my hormonal imbalance I wondered if I’d ever feel good and enjoy running again.

    Have you ever thought or said, “I could never do that”? Maybe a half marathon, a marathon, an ultra, or getting faster still seems so out of reach. You’re not alone if you feel intimidated by big goals.

    Or maybe you don’t have a problem setting big goals but you do struggle with the follow through. Maybe you’ve abandoned many a training plan midway through when life got in the way. Maybe you’ve settled for not getting faster because it’s a lot of hard work.

    I believe that having short term and long term goals is positive and healthy. If you want to challenge yourself and do bold things it’s first important to look at a few factors.

    Think big but start small.

    When I first started the thought of doing one marathon was overwhelming. Running a marathon in all 50 states wasn’t even on my radar. With every challenge you overcome you become a new and stronger version of yourself….capable of taking on more.

    Remember that the training run you do today is working to make you into the badass runner that you want to be. Doing that strength work and getting more sleep are the things that are going to help transform you from accomplishing small things to eventually accomplishing much more.

    After my 63rd marathon

    Remember that you are capable of more than you think.

    And it’s totally fine if a certain goal that “everyone else” is doing doesn’t appeal to you. I’ve had people as me when I’m going to do a 100 miler. At this point that distance doesn’t really appeal to me.

    Whatever goal that you set remember that the mind is still a battle ground, whether it’s your first 5k or your 63rd marathon. You’re going to have all sorts of interesting things running through your head, many of which aren’t helpful. Start to feed yourself positive affirmations on a regular basis. It’s like eating your veggies first. They’re good for you and you won’t have as much room for other less healthy options.

    Be far sighted and near sighted!

    Look ahead but also look right in front of you. Any trail runner knows that it’s important to pay attention to the path right in front of you. Get too caught up in looking around and you’re liable to trip on a root, rock, or hole and fall. But if you don’t take time to look around and appreciate the view you’re also not getting all that you could out of the experience.

    It’s the same with goal setting. It’s important to look ahead and plan. To keep an eye out for obstacles in front of you. But it’s equally important to look around and appreciate how far you’ve come.

    One way you can enjoy the journey is to appreciate the little victories (or vistas if we stick with the trail running analogy). We often expect the finish line or the end of a big goal to be some sort of nirvana. But most of the truly meaningful moments come along the way . . . as you struggle, as you celebrate the little wins, as you grow in strength and resilience.

    medals from my 50 states goal

    I think one of the interesting things about racing is that you never know if your best race is behind you or ahead of you. When I think about running sub-3:20 there’s always that thought that I’m capable of more. But life can be unpredictable and there are many things that we can’t control.

    We can only show up day after day and do our best. I’ve heard from a lot of 40+ women that this was very inspiring to them. It’s good to know that we can go through ups and downs in our running and still be capable of running PR times after age 40.


    The map is now totally filled in! Hover over each state to see which races I did.

    Also Mentioned in This Episode

    Karen Hendricks -Harrisburg runner and writer for The Burg who is doing 50 races for charity to celebrate turning 50.

    MetPro.co, a concierge nutrition coaching company. Angie has lost 32 pounds working with a MetPro nutrition coach. To see if MetPro is the solution you’ve been looking for, take their Metabolic Assessment and schedule a complimentary consultation with one of their experts go to MetPro.co/mta

    Drury Hotels -Where the extras are not extra. Save 15% on your room through our link.

    The post Deconstructing a Huge Running Goal appeared first on Marathon Training Academy.

    Feb 12 2020

    58mins

    Play

    Rank #12: Running Outside The Comfort Zone

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    In this episode we bring you an interview with Susan Lacke, author of the new book Running Outside The Comfort Zone -An Explorer’s Guide To The Edges of Running.

    In the quick tip segment Angie answers a question about what to do if your training plan doesn’t have the correct number of weeks until race day.

    Interview with Susan Lacke

    Susan Lacke is a college professor and writer for Women’s Running, Competitor, and Triathlete. Her new book is called Running Outside the Comfort Zone -An Explorer’s Guide to the Edges of Running.

    Some of the races she did in her year of running outside the comfort zone:

    • The Pony Express 50 miler in Utah
    • Empire State Building Run Up
    • Grand Canyon Rim-to-Rim
    • Across the Years 24-Hour Race
    • Caliente Bare Dare 5k (naked run)
    • Cooper’s Hill Cheese Roll in the UK
    • Midwest Wife Carrying Championship with her husband
    • The Comrades Marathon in South Africa

    Also Mentioned in this Episode

    Susan Lacke online: www.susanlacke.com

    The Drury Hotels -Use our link to save 15% off your stay at our home away from home.

    On-Running Shoes -Try a pair of On’s for yourself for 30 days and put them to the test. That means actually running in them before you decide to keep them.

    MetPro.co -Nutrition concierge and coaching company to help you reach your body composition goals.

    The post Running Outside The Comfort Zone appeared first on Marathon Training Academy.

    Jul 31 2019

    47mins

    Play

    Rank #13: Interview with Fitness Expert Ben Greenfield

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    In this episode we speak with author and fitness guru Ben Greenfield and in this episode’s quick tip, Angie will answer a listener question about how to stay in marathon shape.

    Interview with Ben Greenfield

    Ben Greenfield has been in the health and fitness podcasting space longer than we have. He was the first influencer to reach out to us after we launched and we used to have him on the show once a year. He’s a competitive triathlete, personal trainer, biohacker, speaker, and author of the book Beyond Training. He is a walking encyclopedia of health and fitness! In this conversation we talk to Ben about transitioning to obstacle course racing, building strength, tips on breathing for runners, ways to biohacker your house, and his thoughts on screen time and screen time for kids.

    Tools and Take-a-Ways

    To improve at obstacle course racing you should work on:

    • Grip Strength
    • Running Efficiency
    • Lactic Acid Tolerance

    Three new terms to add to your knowledge base

    Products and Books Mentioned

    Also Mentioned in This Episode

    John Muir Trust– contribute a tree to the MTA Forever Forest. We went with the idea of planting 262 trees as a nod to the marathon distance, with donations going toward our tree planting fund to create an ‘MTA Forever Forest’. “Come to the woods for here is rest. There is no repose like that of the green deep woods.” -John Muir

    London Marathon Meet Up –See details here.

    Yoga Trapeze -Yoga teacher Lucas Rockwood has come up with a unique solution called, The Yoga Trapeze. This lightweight, versatile inversion sling can hang in a doorway or from an exposed beam. It is excellent when used for yoga poses, core work, and traction (1-7 minutes upside down daily is recommended). You can try the Yoga Trapeze for 30 days for just $1 by going to YogaTrapeze.com, and if you use coupon code “marathon”, you’ll get a free instructional DVD with your order. 


    MetPro – Take a metabolic assessment and schedule a complimentary consultation with one of their experts by going to www.metpro.co/mta

    Topo Athletic -a gimmick-free running shoe company delivering footwear solutions for healthier, more natural running patterns. A roomy toe box promotes functional foot movement and the cushioned midsoles come in a variety of thicknesses and heel elevations, so you can pick your unique level of protection and comfort.

    Athletic Greens -the best of the best in All-In-One whole food supplements and the easiest way to build a healthy habit each and every morning.

    Shout out to MTA Coach Steve Waldon

    Whew glad that’s over! Ran the Napa Valley Marathon this morning in preparation for Boston. Wanted to keep this under 3 hours but there were 26 miles of headwinds! After 2 hours 59 minutes and 48 seconds I crossed the finish but had to dig a little deeper than I wanted. 3rd in age group so I got a bottle of champagne! Coach Steve

    The post Interview with Fitness Expert Ben Greenfield appeared first on Marathon Training Academy.

    Mar 12 2019

    1hr 11mins

    Play

    Rank #14: Interview with Gene Dykes, 2:54:23 Marathon at Age 70

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    In this episode we bring you an interview with Gene Dykes the fastest marathoner over age 70 who ran a blistering 2:54:23. Plus we take you on the ground at the Philadelphia Half Marathon in Philadelphia Pennsylvania.

    Interview with Gene Dykes

    In December of 2018 Gene Dykes ran a 2:54:23 marathon at the Jacksonville Marathon in Florida. This was 25 seconds faster than the previous age-group world record held by Ed Whitlock of Canada.

    I had the opportunity to stay with Mr. Dykes and interview him before the Philadelphia Marathon. He ran the Liberty Bell Challenge -doing the half, 8k, and full marathon. He won his age group at each race.

    The Philly Marathon was marathon number 123. He didn’t start running marathons until age 58!

    Race Expo

    Before the Philly Half

    The Rocky Steps

    MTA Meet Up

    The post Interview with Gene Dykes, 2:54:23 Marathon at Age 70 appeared first on Marathon Training Academy.

    Dec 03 2019

    1hr 7mins

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    Rank #15: The Hartford Marathon Race Recap + How to Set Yourself up for a Personal Record

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    In this episode Angie recaps the Hartford Marathon in Connecticut -her 60th marathon and fastest to date. Plus, Trevor talks about his experience at the Kaisermarathon in Austria. And in the quick tip segment you will hear how to set yourself up for a marathon PR.

    Hartford Marathon Race Recap

    The 26th edition of the Hartford Marathon and Half Marathon was held on Saturday, October 12, 2019. This is a non-profit race and $7.5 million was raised for charity.

    This was my 47th state in my 50 State quest and my 60th marathon overall. My A goal going into this race was to break 3:30, my B goal was to PR (faster than the 3:35:41 set back at my 9th marathon in 2012), my C goal was to BQ (less than 3:40), and my D goal was to run my very best.

    I’ve been visualizing breaking 3:30 for the past several months and at the expo there was this board where you could write your goal. Although I felt a bit sheepish about it I wrote “break 3:30”. Based on how well my training had gone I knew I had it in me if all the necessary factors would come together on race day.

    Pre-Race:

    The expo was held at the XL Center in downtown Hartford and it was a nice mid-sized expo. I got my bib, my corral seeding sticker, race shirt and bag, and then walked around. Of course I had to stop by and say hi to Katie at the UCAN booth.

    Race Morning

    The starting line area is right by Bushnell Park, close to the State Capitol, the Bushnell Building and the State Library & Supreme Court. I found my way to B corral which was for runners who’d posted a sub-4:00 marathon and went to the very front where the 3:30 pace group was located.

    I kind of felt like a fraud being up there. But I knew if I wanted to attempt breaking 3:30 I needed to give myself every advantage. Even though I had a lot of nerves I kept telling myself that I was just excited and was prepared to give it my best.

    The weather was absolutely perfect for a marathon. It started out in the low 50’s and got up to low 60’s by the time I finished. It was mostly overcast with some wind.

    The Course

    The marathon and half marathon courses split pretty quickly which reduced congestion. They also had a marathon relay with several relay exchange points along the course and there was a 5k that had a different course. I’d heard that the half marathon course was more scenic but the marathon was quite nice too. We ran along the Connecticut River and near Riverside Park and Great River Park for a stretch.

    The half marathon had a time limit of 3 hours and the marathon time limit was 6 hours. There was an out and back section from mile 13 and the turn around just after mile 17. The course advertizes as having some rolling hills and the hills at mile 17 and mile 25 felt the most challenging.

    They seemed to have reliable pace groups out on the course. I started just in front of the 3:30 pace group and my goal was to stay in front of them for as long as possible and then hang on when they passed me. They caught up to me at mile 25 and after that I stayed right on the 3:30 pacer’s shoulder before passing them in the final stretch.

    Aid Stations

    There were frequent aid stations along the course stocked with water, Nuun energy drink, and some with gels.

    • The race estimates that they serve 11,232 gel packs.
    • 9,400 gallons of water was served at aid stations.
    • The marathon works hard to make the event as environmentally friendly as possible. The 142,000 paper cups they use are fully compostable and 13,785 pounds of trash is diverted from landfills.
    • 29,350 volunteer hours are donated to make the races possible. The volunteers that I interacted with were all helpful and encouraging.

    For my fueling I had a Generation UCAN bar with my breakfast about an hour before the race. Then I carried 2 UCAN bars and took them at intervals washed down with water from the aid stations. I also had some caffeinated chews that I used to boost my energy in the last few miles. Use the code MTAHARTFORD for 15% off your UCAN order. New customers use the code MTA25 for 25% off.

    The Finish

    The finish line is absolutely beautiful. The finish goes under the Veteran’s Memorial Arch and the street is lined with 500 autumn mum plants to decorate the final stretch. There are lots of cheering spectators in the last 0.2 miles making it extra exciting. This year there were 1,493 marathon finishers and 3,710 HM finishers.

    Viewing the finish line the day before the race.

    The post-race area is in Bushnell Park which has lovely walkways and an antique carousel. There was a ton going on post-race and a party atmosphere with a live band, beer garden, and great food area (choices included fruit cups, chips, granola, donuts, bananas, chocolate milk, bagels, and veggie rice bowls).

    They also gave out a reusable water bottle, heat sheet (they estimate seven thousand are given out), and an awesome medal which has the Capitol Building and Veteran’s Arch with a stained glass look behind it. The race shirt was long-sleeve in soft cotton and another perk was free race photos and finish line video.

    My Experience:

    I knew my training indicated that I could have a good marathon in Hartford if everything came together. Of course 10 days before the race I started feeling really fatigued and having symptoms that indicated I was coming down with a cold (taper troubles). I did everything I could think of to feel better and finally decided that it was fall allergies bothering me. I also knew that my period was scheduled to start on marathon day which is a wild card that many of us ladies have to deal with.

    There are some things you can control and others you just have to roll with.

    Gratitude and Courage

    Two core values that I’ve been thinking about lately are “gratitude and courage.” Each person will apply gratitude in different ways and each person will have individual ways that they can be courageous. I wanted to bring these two elements into the marathon with me.

    I felt good on race morning and was cautiously optimistic about a PR. The weather was looking perfect and I knew all I could do was to go out there and give it my best.

    Waking up on race morning I saw that Eliud Kipchoge ran 1:59:40 in Vienna to go sub-2:00 in the marathon and that was so inspiring. To see his smile and wise words about pursuing your dreams gave me more motivation to go out and do my best.

    Keep Pushing

    On my Race Ready ID (which I wear on my watch) I put the mantra “keep pushing” and that’s exactly what I did. I decided not to settle back and get comfortable on any mile but instead stay relaxed, stay grateful, and be courageous.

    I focused hard on keeping my self talk positive. If I was going up a hill I’d say something like “good thing you trained on hills” or “this hill is smaller than the one’s back home.”

    I specifically looked for beauty around me (which wasn’t hard considering the fall foliage in New England). If I felt my focus drifting I brought my attention back to the present and told myself to have courage.

    It looks slightly different to keep pushing depending on what mile you’re in because you don’t want to push your effort too hard in the early miles. And it gets significantly harder to keep pushing as the miles increase.

    I knew I’d have to keep my pace at 8:00 minute miles to break 3:30 so in the earlier miles I allowed myself to run a bit faster to make up for any later miles that might end up being slightly slower. But I didn’t obsess about my pace or splits and only looked at my watch to see my mile split when it buzzed.

    Breaking 3:30

    At mile 23 I knew that if I held the pace and nothing went wrong I’d be able to break 3:30. The 3:30 pacer caught up with me just before mile 25 and I knew that I’d hang on with everything I had. The last mile felt tough with the final hill but I passed the pacer and was able to accelerate in the final stretch. I knew that I could finish strong and couldn’t wait to see the 3:29 on the clock. I also felt so grateful to be running my 60th marathon and be strong and healthy.

    When I crossed the finish line I felt emotional with gratitude. It was awesome to meet my goal of breaking 3:30 and set a PR. My last PR of 3:35:41 was set at my 9th marathon back in 2012. So this new PR of 6 minutes and 9 seconds was over 7 years in the making.

    As far as results go I was 256/1,111 overall, 59/384 females, and 6/74 in my age group. My official time was 3:29:32.

    I got to see Academy members Shira and her husband Chris along with Jo just after crossing the finish line. It was rather amusing that I was able to run strong the final stretch but when I started walking through the finisher’s area my body started seizing up. I got a foot cramp and it was hard to walk. Still, I couldn’t wipe the smile off my face.

    MTA Meet Up:

    Later that afternoon we had a small MTA meet up at the Hog River Brewery. This was where the Manchester Running Club was meeting as well. It was wonderful to meet Kaitlyn who was there with her family (she did the marathon relay), Jo from WI who did the HM, and Shira (and husband Chris) who did the HM. I also got to meet David who heads up the running club.

    How to set yourself up for a marathon PR

    1. Build a solid foundation

    Don’t rush the process. If you’re looking to PR make sure that you build a solid running base first and are injury free before ramping up your training.

    It’s important to focus on building a strong foundation first before demanding more out of your body. My recent marathon PR was built on the top of two solid marathon training cycles (London Marathon in April and the Charlevoix Marathon in June).

    2. Love the process.

    This really is another way to say “don’t forget the “boring” stuff”. Success in long distance running often comes down to what you do behind the scenes. This has been one huge key to how I’ve been able to run 60 marathons and make progress toward my time goals.

    This will include things like . . .

    • Strength training. I started strength training regularly during a period of injury and strengthening my glutes (among other areas) has been key to keeping my hamstrings strong and healthy.
    • Recovery. Elements like quality sleep, massage/foam rolling, meditation, not racing too frequently, and doing easy runs truly easy can all play a big role in helping you run healthy and strong.
    • Nutrition. Fueling your body well is key to getting a lot out of yourself. Think of yourself as an athlete and feed yourself for performance. Yes, food is also meant to be enjoyed but there’s definitely a balance. This will also help you build muscle and lose fat if those are your goals. We all have our particular areas within the realm of fueling that need to be worked on.

    3. Work on mindset.

    Your attitude and thought process can either make or break your PR goals. If we spend time thinking about why we can’t do something then it probably won’t happen. But if we think of all the ways we can make our goals happen they’re more likely to be achieved.

    Just like we spend time on physical training I’d encourage you to spend time on mental training. In some way spend time every day focusing on strengthening your mindset, finding good mantras, and meditating on and visualizing the results you want. If you don’t practice mindset it won’t magically come through for you when you need it most.

    For example, I meditate for 20 minutes every morning and at the end of my session I have a series of positive affirmations that I go through. Each person’s affirmations will be unique but three of mine are,

    “I am healthy, I am strong, I am a sub-3:30 marathoner.”

    It feels a bit weird at first to speak of your goals as if they’ve already happened but we must remember that goals start with belief, then become thoughts, and then are put into action.

    4. Enlist help and support.

    If you find yourself running into the proverbial wall over and over again with your goals it’s important to seek help. We often learn and grow best in a community and we all need support at times. The kind of support you need is going to vary from runner to runner.

    It may involve following through with a training plan (if you haven’t in the past), joining a local running group, finding a running partner who will challenge you, joining an online community, and getting a running coach.

    • There’s no shame in needing help. Almost a year ago I started getting help from a nutrition coach at Metpro to deal with a stubborn weight gain. This was a turning point in my health and fitness and is one of the keys to where I am today with my running.

    Conclusion

    To be successful in reaching challenging goals like a BQ or PR in the marathon you have to fall in love with the process. If you’re only running to get faster there will be lots of discouraging runs and races where you’ll question everything. And of course there will come a point in every person’s running that you won’t get any faster. That’s just a result of aging.

    But if you fall in love with the process and start to enjoy the challenge of doing hard things then you’ll find joy in the journey and not just focus on the destination. You probably know where your weak areas are and what needs to be addressed for you to get better.

    And if you’re struggling with knowing what to do or how to do it consider hiring a coach. They can help you pinpoint problem areas and map a successful way forward.



    The only states remaining in my 50 State Marathon Goal are Vermont, New Hampshire, and Hawaii.

    Also Mentioned in This Episode

    Live Podcast with Generation Ucan
    Angie will be speaking at a live podcast event with Generation Ucan on Friday, November 1st from 6:30-8:00 at the New York Marriott Marquis. She will be on a panel with fellow podcasters Tina Muir, Carrie Tollefson, and Emily Abbate. This event is free but space is limited! Here is the link to register now.

    Morning Shake Out Run with MTA
    We are also hosting a short 2-mile shakeout jog/walk/chat on Saturday, Nov. 2nd at 8:00 am. See this Google doc for more info: https://docs.google.com/document/d/1iy3_jlaHyFbzR4cJx5tGHQA84omJZ_n9wDMULaZH89w/edit?usp=sharing

    MetPro.co. I have lost 32 pounds working with Natalie my nutrition coach. To see if MetPro is the solution you’ve been looking for, take their Metabolic Assessment and schedule a complimentary consultation with one of their experts by going to www.metpro.co/mta

    The NuNee – If knee pain has slowed you down this season, NuNee can help get you back on track. NuNee is a patented innovation designed specifically to relieve that dreaded Runner’s Knee pain. Use code MTA20 for a 20% discount.

    The Chirp Wheel+ back pain relief wheel. It’s designed with a 5-inch width and spinal canal that cradles your spine and gives your muscles a 4-way stretch. Get your Chirp Wheel+ 3-Pack for 15% off with code MTA.

    Trevor’s Recap and Photos of the Kaisermarathon in Austria.

    The post The Hartford Marathon Race Recap + How to Set Yourself up for a Personal Record appeared first on Marathon Training Academy.

    Oct 23 2019

    1hr 28mins

    Play

    Rank #16: Top Running Stories and Headlines from 2019

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    In this episode we take a look back at what happened in the running world in 2019 -the records, breakthroughs, and bizarre, unbelievable, and inspirational stories that made headlines.

    2019 Year in Review

    New Records:

    Sub 2 Hour Marathon
    In his second attempt at breaking the two-hour barrier in the marathon, Eliud Kipchoge of Kenya accomplished the feat with a time of 1:59:40 in Vienna in October. The performance was not an official world record with the use of 41 pacemakers and because Kipchoge was handed his drinks from a bike. But it stands as the fastest 26.2 in history. Kipchoge also holds the official marathon world record of 2:01:39, which he ran in Berlin in 2018. He is quoted in Runner’s World as saying “I wanted to send a message to the world. No human is limited.”

    New Women’s Marathon Record
    On October 13th 25 year old Brigid Kosgei of Kenya made history when she won the Chicago Marathon in 2:14:04. She broke Paula Radcliffe’s 16 year old record.

    photo credit: Track and Field News

    New Men’s Half Marathon Record
    Geoffrey Kamworor of Kenya shattered the world record at the Copenhagen Half Marathon in September by running 58:01 (a 4:25 min/mile or 2:45/km pace). The performance was 17 seconds faster than the previous record. The 26 year old distance star went on to prove his legs were capable of more later in the year when he won the 2019 New York City Marathon.

    Age Group Win for Joan Benoit
    In 1979 Joan Benoit Samuelson was a 21 year old college student and set a national and course record when she won the Boston Marathon. Now age 61 (40 years after her victory) her goal was to run within 40 minutes of her winning time at the 2019 Boston Marathon. In April at the Boston Marathon the 1984 Olympic marathon champion wore a similar singlet to honor her 1979 win and crossed the finish line in 3:04, exceeding her goal. “To be here, 40 years later and being able to run, let alone being able to run a marathon, I feel blessed,” she said in a Runner’s World article.


    In October Camille Herron won the International Association of Ultrarunners 24-Hour World Championship. She covered 167.8 miles in 24 hours and led the U.S. to an overall team victory. Earlier this year in January she survived a near fatal rollover car accident and came back less than two weeks later to win the Tarawera 100 Miler in Rotorua, New Zealand in a new course record of 17:20:52.World Best 24-hour Run for Female Runner

    photo credit: @jetlineactionphoto

    First Woman to Win Big’s Backyard Ultra
    Maggie Guterl became the last runner standing in Big’s Backyard Ultra race by running the same 4.2 mile trail loop for 60 hours. The Colorado native ran 250 miles during that time to becoming the first woman to win the race that rewards the person who can run for the longest amount of time. A Runner’s World article quoted her as saying, “When I finished, a woman came up to me and said, ‘I didn’t want to tell you this, but you were running for all of the women and an entire gender,’” Guterl said. “That was in my head the whole race and it was so surreal when I was the last one standing.”

    Fastest 10 Marathons in 10 Days
    Mike Wardian set a Guinesses World Record for the fastest 10 marathons in 10 days with an average time of less than 3 hours for each marathon. He also holds the record for the World Marathon Challenge with the fastest 7 marathons in 7 continents in 7 days.

    New Course Record at Western States
    Ultrarunning star Jim Walmsley maintained his Western States winning streak when he broke his own course record in June. Running 100 miles from Squaw Valley to Auburn, California, Walmsley finished in 14:09, breaking his own course record by more than 20 minutes. His roommate Jared Hazen also came in under the course record in 14:26. Walmsley also had some other amazing achievements this year by qualifying for the Olympic Marathon Trials in January, breaking the 50-mile record in May, and winning the 42K at the World Mountain Running Championships in November.

    Nick Butter became the first person in the world to run a marathon in every country. This was an unparalleled feat of logistical and physical endurance. You can hear our interview with him on episode #304.


    Notable and Interesting News

    One of the biggest gear trends this year was the evolution of the Nike Vaporfly shoe with the curved carbon fiber plate. There has been a lot of buzz about the Zoom Vaporfly 4% and this year they released the Next% with 15% more foam in the midsole. After the shoe was released this year it quickly became the fastest shoe on Strava, clocking up an average pace of 5:02 /km (8:06/mile).

    32.7C (90.1 degrees F) was the temperature during the women’s marathon at the World Championships in Doha. Twenty-eight athletes pulled out in total because of the extreme heat.

    1 billion pounds is The London Marathon’s overall fundraising total since its inception in 1981. Their motto this year was “Thanks a billion!” We appreciate everyone who donated as we raised money for a MTA forever forest for the John Muir Trust in Scotland.

    Cynthia Arnold, age 35, of Montana ran a time of 3:11 (7:20 min/mile or 4:32/km pace) at the Missoula Marathon while pushing a triple stroller with her three kids (a total weight of 185 pounds).

    The U.S. Anti-Doping Agency banned Alberto Salazar, the famous track coach of the Nike Oregon Project and former marathon champion, for four years. The USADA says Salazar was involved with trafficking testosterone, infused a prohibited amount of L-carnitine, and tried to tamper with doping controls.

    Mary Cain comes out with allegations about the questionable coaching techniques of Alberto Salazar related to weight shaming. This resulted in her dealing with some serious issues with depression and quitting the Nike Oregon Project team. A bright side to what she went through means that it is bringing to light problems with abusive coaches and sponsorship deals. More athletes are talking about mental health and eating disorders including Amelia Boone who openly shared about her long-time eating disorder and the treatment that she’s gone through.

    Another Nike related controversy that was brought to light was their pregnancy clause in contracts with women athletes. Alysia Montano shared an issue few knew about. Female athletes were being punished for getting pregnant. Montaño said that when she told Nike that she wanted to have a baby, the brand told her it would pause her sponsorship deal and stop paying her. She left Nike to sign with Asics, who she said also threatened to stop paying her during her recovery after childbirth. Other athletes including Allyson Felix and Kara Goucher have also spoken out about what they experienced. Nike has said that it would waive performance-pay reductions for 12 months for athletes “who decide to have a baby” and will add terms that reinforce the policy for female athletes into contracts.

    Shalane Flannigan announces her decision to retire from elite running.

    Gabriele Grunewald, pro middle distance runner, who trained and raced through treatment for a rare cancer, died in June at the age of 32 in her home state of MN. She inspired fans with her message of hope and resilience and that it was okay to struggle. She is quoted in Outside Online as saying, “In my previous cancer experiences, it wasn’t easy but I tried my best and I was able to do so many things that I would not have done had I just given up on my life when it was hard. So I guess my message is that it’s okay to struggle, but it’s not okay to give up on yourself or your dreams. My story is about cancer, but anybody has tough stuff in their life.” Her message and the mantra “Brave like Gabe” continues to inspire runners to be their best and her husband Justin plans to continue her foundation Brave Like Gabe.

    photo credit: bravelikegabe.org

    Kara Goucher debuted in trail races with the Leadville Marathon in Colorado. Bouts of vomiting from altitude sickness made the Olympian consider dropping out but she pushed through for a fifth place finish and first in her AG with a time of 3:54. She calls it the “hardest thing I ever accomplished.”

    The movie “Brittany Runs a Marathon” was released this year. It’s a drama/comedy about a woman who gets a wake up call when she realizes how unhealthy her body and lifestyle have become. With a motivation to lose weight she starts running with the eventual goal of completing the NYC Marathon.


    The Bizarre and Unbelievable

    31-year-old Travis Kauffman from Colorado was trail running when he was attacked by a mountain lion. He managed to fight back and killed the lion in self-defense. The attack required 20 plus stitches to puncture wounds on his face, legs, and arms. He gave an interview 10 days after the attack and said that he’s recovering well, has been running three times since the incident, and has been back to the scene of the attack.

    In June a trail runner was attacked and gored by bison in a Utah State Park where he has run hundreds of times. One animal impaled Kyler Bourgeous with its horns and left hoof prints on his back and head. “I thought I was gonna die right there” he said. “I thought my situation was just a freak accident,” Bourgeous told The Washington Post on Monday night. “But apparently, they’re a lot more aggressive than I ever thought.” After recovering from a collapsed lung and cracked rib he worked up the nerve to return a few months later bringing his girlfriend Kayleigh Davis along for a hike. Unfortunately she became the park’s second bison attack of the year. An enormous animal turned on her and charged, throwing her about 15 feet in the air. Although in tremendous pain, she tried not to move or make any noise once she hit the ground. “He was hanging over me, sniffing me for a minute, and he was digging like he was about to charge again,” Davis said. When Bourgeous found her, Davis was bleeding from her left thigh, where the bison had gored her. She had also broken her right ankle, ruining her plans to run in a spring half-marathon. She was airlifted to a local hospital. Kyler said he’s not sure he’ll ever return to the park.

    Caitlin Keen, age 26, was running along Fort Worth’s Trinity Trails when a pit bull mix attacked her. The dog repeatedly jumped on her and bit her on the back and arms before a passerby was able to rush to her aid and subdue the dog. The attack caused injuries requiring 21 stitches in six spots. After healing up Keen stayed focused on her goal races which includes looking forward to the upcoming US Olympic Trial marathon.

    A running club in Philadelphia helped chase down an alleged thief near the University of Pennsylvania during their midday run. Runner’s World reports that the Annenberg Lunchtime Running Group saw a “very fast man” sprint by them, “probably running a 7:15 pace,” said group member Kyle Cassidy. But they quickly realized the man had allegedly stolen a phone and laptop. “We all looked at each other and sprinted off after the person,” Cassidy said. Other members in the running club gave chase and the running group tracked the man down on the streets of Philadelphia. The chase ended when the suspect ran into the path of responding University of Pennsylvania officers. “We heard the first officer yell to the other officers, ‘It’s a running club,’” Cassidy said. “‘This guy tried to run from the running club.’

    People were shocked when Harvard University junior Kieran Tuntivate managed to win two races in this year’s Ivy League Heptagonal Championships, despite an injury that left him with a large open wound on the bottom of his foot. Tuntivate, age 22, was in the first lap of a 3,000 meter race at an indoor meet when another runner stepped on his foot causing him to lose a shoe. Runner’s World reports that Tuntivate, who’s been running competitively since age 12, said he only had two options in the moment: stop to recover his shoe and likely lose the race or keep running and risk an injury. He decided to keep going and he ended up winning the race without his left shoe. But the victory came at a bloody and painful price. “It felt kind of natural at first, but I kind of expected it to start hurting eventually with the really abrasive surface of the track,” Tuntivate told ABC News in an interview. “Around 2,000 meters — about two-thirds into the race — is when it really started to hurt.” Tuntivate said he lost a lot of skin by running on what “felt like sandpaper.” He said his doctor compared the skin loss to what one experiences after a third-degree burn, but he didn’t let it stop him and managed to win in the 5,000 meters event the following day.

    Anna McNuff of the UK took on a huge adventure by running nearly the whole of Britain barefoot! She posted this on Facebook, “A total of 2,352 MILES RUN (equivalent to 90 marathons) from The Shetland Islands to London, in my bare feet.”

    photo credit: Anna McNuff


    The Inspirational

    Ernie Lacroix celebrated his 100th birthday at the Cowtown 5K in Fort Worth, Texas. This was the 20th year in a row that Lacroix completed the 5K race. Lacroix ran with his family and friends under the team name Smoky’s Posse, named after the plane he flew during World War II. Lacroix flew 76 missions in a B-25 Bomber over Italy and France during the war, earning him the Flying Cross medal. “I have no idea of what prompted me to give the Cowtown a go,” Lacroix told Runner’s World. “I knew beforehand that I didn’t have a chance to win anything, but all the people obviously enjoying the competition looked like fun, so I gave it a go. I can’t think of any other reason.” Running (or walking, as he refers to his not-so-brisk pace) was not something Lacroix has always done, though he did exercise a lot while in the Army Air Corps during World War II. Now, at 100, he says he is “in the worst shape of (his) life at the present time”—but he is looking to see what he can do to change that.

    photo credit: Rick Irving

    It’s tough enough to push one child in a running stroller but imagine pushing five children. 37 year old Chad Kempel did just that at the Surf City Marathon in February. The father of seven pushed his quintuplets to the finish line in 5:45 and then continued for a total of 27.3 miles to honor the amount of weeks that his wife carried the quintuplets before they were born prematurely. When the babies were born in 2018, they each only weighed three pounds, and had to be immediately treated with oxygen and feeding tubes to survive. The quintuplets’ fragile health conditions required them to stay in the intensive care unit for 73 days, Kempel said in a Runner’s World article. “It was a long, scary pregnancy, and even after they were born, we couldn’t rest. Finally, we were able to take them home, but then our schedules just got busier. It’s been a long, crazy year, between parenting and working and finding time to run.” To train for the Surf City Marathon, Kempel woke up each morning at 4:00, put on his running clothes plus a headlamp and reflective gear, and then left the house at 4:30 to run. During the race he had to deal with making sure the babies weren’t hungry. He said, “My biggest concern was how many diapers I’d need to change.” Luckily, the dad had the genius idea to dress each baby in two diapers, so when one was soiled, it could be quickly ripped off and the other could slide in place. “It was smooth sailing.”

    photo credit: Chad Kempel

    49 year old Dave Mackey was an accomplished ultra runner until a fall while running left him with a tibia broken in eight places. Due to complications and continual pain he chose to have a below the knee amputation. Since then he’s been building back his running and completed the Leadman series last year. This year he ran the Leadville Trail 100 in 25 hours, 54 minutes, roughly six hours slower than his pre-injury 2014 time. Mackey says in Outside Online, “I just want to get out there and make the most of it. I’m more appreciative now of every individual run or ride. Or skiing with my kids. It feels so good. With the accident I had, I could’ve died.” There’s a new film out about his story called Leadman.

    British ultra runner Jasmin Paris wins a 268 mile race at the Montane Spine Race (which traverses from England into Scotland on rugged terrain). She was the overall winner by over 15 hours with a time of in 83 hours 12 minutes. There were 126 other athletes who also battled rain and 50 MPH winds. But she only stopped for 7 hours total to eat, sleep, and pump breast milk as she is still nursing her baby girl. All athletes were required to carry their own supplies and navigate which adds to the challenge.

    Sources


    Sources:
    https://www.runnersworld.com/races-places/g30141093/best-race-moments-of-2019/?source=nl&utm_source=nl_rnw&utm_medium=email&date=121419&utm_campaign=nl18859880&src=nl

    https://www.runnersworld.com/news/a26268341/susannah-gill-world-record-world-marathon-challenge/?source=nl&utm_source=nl_rnw&utm_medium=email&date=021119&src=nl&utm_campaign=15949881&utm_term=AAA%20–%20High%20Minus%20Dormant%20and%2090%20Day%20Non%20Op...

    https://www.runnersworld.com/uk/training/motivation/g30207568/2019-the-running-year-in-numbers/?slide=1&fbclid=IwAR1UqXZjic53GK9W9gUS7jK3p8VS4Y8hMuEuV6AzVc0XCH4F15nx4Xvr4Fw

    https://www.si.com/olympics/2019/05/24/nike-maternity-protection-sponsorships-contract-allyson-felix-alysia-montano

    Kara Goucher finishes fifth, wins age group at Leadville Trail Marathon

    https://www.outsideonline.com/2398145/gabe-grunewald-obit

    https://www.nydailynews.com/news/national/ny-iowa-man-dies-near-race-finish-line-20190616-gx7pufktxrehxay4enrvxofz5a-story.html

    https://www.runnersworld.com/news/a26141910/colorado-trail-runner-mountain-lion-attack/?source=nl&utm_source=nl_rnw&utm_medium=email&date=020719&src=nl&utm_campaign=15933563&utm_term=AAA%20–%20High%20Minus%20Dormant%20and%2090%20Day%20Non%20Openers

    https://www.washingtonpost.com/nation/2019/10/01/bison-gores-utah-woman-date/
    5-Dog attacks Olympic Trials qualifier: https://www.runnersworld.com/news/a26736114/dog-attacks-olympic-trials-qualifier-caitlin-keen/?source=nl&utm_source=nl_rnw&utm_medium=email&date=030819&src=nl&utm_campaign=16093092&utm_term=AAA%20–%20High%20Minus%20Dormant%20and%2090%20Day%20Non%20Openers

    https://www.foxnews.com/us/california-runner-slips-on-ice-falls-180-feet-to-his-death-from-mountain-peak-officials-say

    https://www.runnersworld.com/news/a26174001/philadelphia-running-group-chases-down-thief/?source=nl&utm_source=nl_rnw&utm_medium=email&date=022219&src=nl&utm_campaign=16080922&utm_term=AAA%20–%20High%20Minus%20Dormant%20and%2090%20Day%20Non%20Openers

    https://www.runnersworld.com/news/a26988314/missing-ultrarunner-malaysia/?source=nl&utm_source=nl_rnw&utm_medium=email&date=040319&src=nl&utm_campaign=16461291&tpcc=email_offer

    https://www.runnersworld.com/news/a26558486/harvard-runner-loses-shoe-wins-race/?source=nl&utm_source=nl_rnw&utm_medium=email&date=030219&src=nl&utm_campaign=16150340

    https://www.facebook.com/watch/?v=567402820676995

    https://www.runnersworld.com/news/a26569647/100th-birthday-5k-cowtown/?source=nl&utm_source=nl_rnw&utm_medium=email&date=030319&src=nl&utm_campaign=16156251

    https://www.runnersworld.com/runners-stories/a26534902/chad-kempel-runs-marathon-pushing-quintuplets-in-stroller/?source=nl&utm_source=nl_rnw&utm_medium=email&date=030319&src=nl&utm_campaign=16156251

    https://www.runnersworld.com/news/a26255581/run-all-american-times-at-age-90/

    https://www.outsideonline.com/2404014/dave-mackey-ultrarunning

    https://www.theguardian.com/sport/2019/jan/17/jasmin-paris-first-woman-win-gruelling-286-mile-montane-spice-race-ultrarunning

    Also Mentioned in This Episode

    MetPro.co, a concierge nutrition coaching company. The first 10 MTA listeners who go to www.metpro.co/mta will get a complimentary consultation and a FREE month of coaching a $500 value when they sign up for service. They’ve never done a special before and only have just a handful of spots so take advantage before it’s too late. Go to MetPro.co/mta

    Four Sigmatic, a wellness company that mixes ‘shrooms and adaptogens with coffee, cacao, latte, protein powder, and edible skincare. Receive 15% off your Four Sigmatic order when you use our link or enter code MTA at checkout.

    The post Top Running Stories and Headlines from 2019 appeared first on Marathon Training Academy.

    Dec 23 2019

    50mins

    Play

    Rank #17: Interview with Dean Karnazes + How to Manage Hunger During Training

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    In this episode we speak with Dean Karnazes. He’s an accomplished ultra runner, best-selling author, and running ambassador.

    And in the quick tip segment, you will hear how to manage hunger during marathon training while still losing weight and keeping your energy levels stable!

    Interview with Dean Karnazes

    Dean Karnazes might be the best known ultramarathoner of all time. He’s been featured by The Today Show, 60 Minutes, The Late Show with David Letterman (watch the clip below), The History Channel . . . the list goes on. Time Magazine named him as one of the “Top 100 Most Influential People in the World”.

    His book Ultramarathon Man was one of the first running books I read. His newest collaboration is the book Running for Good -101 Stories for Runners & Walkers to Get You Going! which is produced by Chicken Soup for the Soul.

    From this interview . . .

    Dean talks about hi 525k run through Uzbekistan, Kyrgyzstan, and Kazakstan.
    The  U.S. State Department sent him to run 525 kilometers on the ancient Silk Road through Uzbekistan, Kyrgyzstan, and Kazakhstan.  He ran through the desert in 110°f temps with a support crew that only spoke Russian.  The reception from locals was phenomenal but it did require him to drink a courtesy bowl of fermented horse milk.   

    photo credit: Dean Karnazes

    Hilarious Interview on the Late Show

    Breaking a rib while running in Chile.

    photo credit: Dean Karnazes

    photo credit: Dean Karnazes

    Running near his home in the Marin Headlands.

    photo credit: Dean Karnazes

    Also Mentioned in This Episode

    The Kaisermarathon in Söll, Austria. Trevor is running this on October 5th. Send us an email through our contact page if you know about this race or if you live in Austria.

    The Hartford Marathon in Connecticut. Angie is running this on October 12th 2019. This will be her first race in Connecticut and state number 47 in her 50 state quest.

    On-Running Shoes -Try a pair of On’s for yourself for 30 days and put them to the test. That means actually running in them before you decide to keep them.

    Managing Hunger During Training

    Angelo Poli

    Angelo Poli, metabolism expert and founder of MetPro, joined us to answer the question, “How does one manage hunger during marathon training while still losing weight and keeping your energy level stable?”. This is something that many runners struggle with!

    Since November Angie has lost 30 pounds and got her marathon time back down to Boston Qualifying level using the MetPro system. Visit www.metpro.co/mta for a free consultation call.

    The post Interview with Dean Karnazes + How to Manage Hunger During Training appeared first on Marathon Training Academy.

    Aug 31 2019

    59mins

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    Rank #18: The Man Who Ran a Marathon in Every Country! Interview with Nick Butter

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    In this episode we speak with British runner Nick Butter who is the first person in history to run a marathon in every country on Earth. Plus in the quick tip segment Angie shares tips on safely running in cold weather.

    Interview with Nick Butter

    Nick Butter is a 31 year old ultra runner from Dorset, UK. He is the first person in history to complete a marathon in every country of the world. He finished his last marathon on November 10th, 2019 and averaged three marathons a week for 96 weeks. A documentary about Nick’s accomplishment is due out in 2020 as well as the first of three books he’s been contracted to write. Nick used his journey to raise money for Prostrate Cancer UK.

    Quick Stats

    Taken from Nick’s Instagram

    196 Marathons
    196 Countries visited (all of ‘em)
    10,000,000 Steps running
    8,271 Kilometres run 19 Marathons run with the shits
    101 Marathons run without food
    1,014 Litres of water during marathons
    255,000 miles flown
    9 Presidents ran with me
    41 Ambassadors ran with me
    100% carbon OFFSET
    5000+ Running buddies
    6303 Daylight Kilometres
    1967 Darkness Kilometres
    -25C Temperature lowest
    +59C Temperature highest
    60+ Paid bribes
    5 Broken down cars
    5900+ Kilometres driven
    400,000+ Photos taken
    2,411 New friends

    Transport
    18 Trains
    344 Big Planes
    111 Tiny Planes
    50 Buses
    290+ Taxis
    11 Cars
    29 Metro
    4 Hitch hiked

    Food
    0 Alcohol
    400+ Mission Teas
    80 McDonald’s
    100+ brownies
    190 Room service
    298+ Pasta dishes
    Juice Plus Tablets 500
    Pulsin Bars 99
    150 Crap food days
    35 No meal days
    289+ Chocolate bars

    Health
    1 Dog bite
    11 Near misses
    2 Muggings
    1 Hit by car
    1 Broken elbow
    22 marathons on food poisoning
    4 marathons with kidney infection
    1 Tooth infection
    320 Painkiller free days
    229 Malaria tablets

    Accommodation
    280 different beds
    156 hotels
    11 hostels
    59 host families
    29 Guest Houses
    599+ Airports
    4 Yurts

    Other
    29 Camp fires
    690,000 Calories running
    92 Number of animals seen
    40 Number of languages
    5 Tribes
    24 Volcanos
    5 Mountain ranges
    88 Schools Visited
    140 News channels
    260 Interviews
    592 Marathons run all time
    89 Ultras run all time
    45,000 km run all time

    Also Mentioned in This Episode

    Nick Butter on the web: Instagram | Website

    MTA ‘Trucker Style’ Technical Running Hat -we have some of these highly coveted MTA running hats left over from this year’s Virtual Half. Grab one while supplies last!

    Athletic Greens -Go to athleticgreens.com/mta and claim your special offer today – 20 FREE travel packs valued at $79 with your first purchase.

    Bombas Socks -Bombas socks are SOFT and built with extra cushioning, so whether you’re walking the dog, chilling at home, or doing a long run, you’ll be comfortable. Use our link to get 20% off your first purchase.

    The post The Man Who Ran a Marathon in Every Country! Interview with Nick Butter appeared first on Marathon Training Academy.

    Dec 14 2019

    1hr

    Play

    Rank #19: Interview with Coach Bob Larsen

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    In this episode we bring you an interview with Bob Larsen -pioneering running coach, retired Head of Track and Field at UCLA, Meb Keflezighi’s coach, and co-founder of the Mammoth Track Club.

    Plus Angie will tell you about a GPS watch with a super long battery life.

    Interview with Coach Bob Larsen

    In our last episode author Matthew Futterman told us about the “guru who unlocked the secrets of speed”. Well, we are thrilled to have an opportunity to speak with that the guru himself!

    Coach Larsen was born in 1939, he’s 80 years old at the time of this recording and still runs everyday! He coached at Grossmont College and Monte Vista College where his teams won conference titles and national championships. He then became the Head Track and Field Coach at UCLA where he led athletes to a total of 20 NCAA titles.

    After he retired from UCLA he and coach Joe Vigil founded the Mammoth Track Club in order to made US marathoners competitive again on at the international level. On the team was Meb Keflezighi -the only man who has won the New York City Marathon, The Boston Marathon, and an Olympic medal, and Deana Kastor -holds the fastest marathon time (2:19:36) for a female athlete in the U.S. and winner of the Chicago Marathon, the London Marathon, and a bronze medal in the 2004 Olympic games.

    In 2019 he was given the Legend Coach Award by USATF -the National Governing Body for track and field, long-distance running and race walking in the United States.



    Also Mentioned in This Episode

    The Chirp Wheel+ is a back-pain relief device that targets muscles around your spine. Use code MTA for 15% off.

    The Runner’s Toolbox -8 inexpensive items to keep at home to prevent and self-treat running injuries.

    The post Interview with Coach Bob Larsen appeared first on Marathon Training Academy.

    Oct 13 2019

    52mins

    Play

    Once is Enough! Interview with Comedian and Endurance Runner Jeffrey Binney

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    In this episode we speak with comedian, filmmaker, and ultrarunner Jeffrey Binney about his documentary “Once is Enough”, plus Coach Angie will help you do a mid-year check in on your running goals.

    Jul 05 2020

    51mins

    Play

    237 Miles to Support Frontline Workers

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    In this episode we speak with Eric Strand, ultrarunner and long-time listener to the MTA podcast who recently set the Fastest Known Time on the Katy Trail to raise money for frontline hospitality workers. Plus, Coach Angie will share tips on how to mentor a new runner.

    Jun 22 2020

    54mins

    Play

    Rest, Refocus, Recharge

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    In this episode we speak with Dr. Greg Wells, a Canadian physiologist, adventurer and author of the book 'Rest, Refocus, Recharge'.

    Jun 12 2020

    56mins

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    Tribute to Ultrarunner David Clark

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    In this episode we remember David Clark, ultrarunner, dad, coach, and author of the book Out There -A Story of Ultra Recovery. David was an inspiration to thousands of runners around the world and a guest on the MTA Podcast back in 2015.

    Plus, Angie describes what it was like to run a 5k on the treadmill every hour for 10 hours. 

    Jun 01 2020

    1hr 5mins

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    Interview with Sarah Sellers

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    In this episode we speak with Sarah Sellers -a nurse anesthetist whose surprise 2nd place finish at the 2018 Boston Marathon made her an overnight sensation!  Plus Coach Angie answers a listener question about blood donation and running.

    May 23 2020

    52mins

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    Q and A with Dathan Ritzenhein

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    In this episode we bring you a Q and A with Dathan Ritzenhein, Elite Runner and 3-Time Olympian!  Dathan answers questions about his career, training tips, and what he would tell his younger self.   

    May 13 2020

    53mins

    Play

    How to Have Success in a Virtual Race

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    In this episode we speak with fellow podcaster and running coach Jason Fitzgerald about how to get the most enjoyment out of your virtual race. Plus Angie recaps her first ever virtual marathon.

    May 01 2020

    53mins

    Play

    The Science of Running -Interview with Dr. Chris Napier

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    In this episode we speak with Dr. Chris Napier, Canadian runner and author of the book, The Science of Running -Analyze Your Technique, Prevent Injury, and Revolutionize Your Training.  Plus Coach Angie shares an encouraging word on "keeping the big picture in mind". 

    Apr 17 2020

    53mins

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    100 Marathons After Parkinson's! -Interview with Rhonda Foulds

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    In this episode we speak with longtime listener and Academy member Rhonda Foulds who competed 100 marathons after being diagnosed with Parkinson's Disease and undergoing multiple brain surgeries.  Plus Angie answers a question from a listener who asks, “Can I Really Run a Marathon?”.

    And don't forget about the "Social Distancing" Virtual Run, over 4,300 runners around the world have already signed up.  https://www.marathontrainingacademy.com/social

    Apr 05 2020

    55mins

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    Interview with Florian Neuschwander, Treadmill Champion

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    In this episode we speak with Florian Neuschwander an inspiring German runner who just set the World Record for fastest 50k on a treadmill!

    Plus coach Angie shares tips on how to stay fit when you are isolated at home.

    And we hear from a MTA coach living with his family in China under home isolation since January.



    Interview with Florian Neuschwander

    On February 27th Florian set the new treadmill 50k World Record by running a 2:57:25 in Red Bull Athletes Performance Center in Thalgau, Austria.

    The previous record was held by Mario Mendoza and before him by Michael Wardian.

    He is a 2:20 marathoner, winner of the TransRockies 120 mile stage race, the Sean O’ Brian 100k, Wings For Life Run, Essen Marathon, and Rennsteiglauf 73k.

    In this conversation we ask him about why he became a distance runner, how running in the Rockies compare to the Alps, his Prefontaine tattoo, and his awesome treadmill World Record.

    Also Mentioned in This Episode

    Florian’s online links. Instagram | Facebook | Run with the Flow

    The “Social Distancing” Run of 2020, in honor our un-run races. Registration is open.

    MTA Coaching Services, we train athletes all over the world.

    On-Running Shoes -experience what running on clouds feels like.

    Magic Spoon Cereal -Breakfast cereal with with 0 sugar, 12 grams of protein, and only 3 net grams of carbs in each serving!

    The post Interview with Florian Neuschwander, Treadmill Champion appeared first on Marathon Training Academy.

    Mar 27 2020

    58mins

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    How to Stay Motivated When Your Race is Cancelled

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    Because of the Corona Virus so many spring races have been cancelled or postponed. It’s really felt like dominos falling!

    Just this past past week we’ve learned that the Boston Marathon will be moving to mid-September and London will be early October. And given the seriousness of the Covid-19 virus it’s important to take these safety precautions. Cancelling large events and social gatherings can save lives by flattening the curve of infection.

    But what do you do now that your race is cancelled?

    How to Stay Motivated When Your Race is Cancelled or Postponed

    Here are some practical ways to cope:

    • Take time to be disappointed.
    • Remember your “why”. (See our 10th anniversary episode).
    • Limit your time on social media if it’s increasing your anxiety.
    • Remember that running is a boost to your physical and mental health and is good for the immune system.
    • If your race has been cancelled or postponed keep in the rhythm of your normal training cycle
    • Readjust your training focused on a future race/goal.

    I keep telling myself that the training is what helps me stay strong, not the race itself. The race is a celebration of all the hard work, but that doesn’t mean I can’t celebrate in other ways. Also, I keep looking for smaller races that aren’t likely to be cancelled. –posted by Yali W. in the Academy

    How to adjust your training:

    Here is a question from Kim that captures what many runners are thinking,

    Hi, Are you guys going to talk about what we should do in terms of training  when a marathon is postponed 1 or 2 months later? Should we simply go back 1 or 2 months earlier in our training plan? Should we take a few days off? Should we maintain current milage every week until we’re back on training schedule? Any advice would be greatly appreciated! Thanks a lot -Kim from Quebec

    Thanks for the question Kim! I recommend . . .

    1. Keep running the normal number of days per week.
    Staying in a consistent rhythm is very important during times of uncertainty. The same goes for strength training. Even if you can’t go to the gym look for workouts online that you can do at home. There’s a lot of great core and body work exercises you can be doing even if you don’t have weights or machines.

    2. If your marathon has been postponed 2+ months into the future or cancelled there’s no need to keep doing super long runs (over 16 miles) unless you want to.
    Many races are offering a virtual option so if you want to take part in that you’ll need to keep your training plan going as planned. Otherwise doing 3-6 miles on your weekday runs and alternating between 8-14 miles for long runs will keep you in good shape with the ability to jump into the last few weeks of a marathon plan when the social isolating has passed.

    3. Remember that your fitness level is not a waste.
    The physical and mental strength that you’ve built is a great resource during a time of stress. If you stay focused the extra weeks or months of training is only going to be of benefit to you with your running goals.

    It can actually be a good thing to have extra weeks in your training cycle. This can be an opportunity to go into your race even more prepared. If your race has been moved weeks or months into the future you can restart a training plan the appropriate number of weeks out.

    Announcing the “Social Distancing” Virtual Run

    So many people have asked us to do a virtual race in leu of the many many cancelled or postponed races this spring. So we’ve been hustling over the last few days to put an event together, complete with it’s own one-of-a-kind finisher’s medal.

    SEE DETAILS AND REGISTER HERE

    Registration is open to all distances 5k and up!


    Also Mentioned in this Episode

    Athletic Greens -Go to www.athleticgreens.com/mta and claim your special offer today – 20 FREE travel packs valued at $79 with your first purchase.

    A Trio of Conditions -great article by Dr. Justin Ross about why we get anxious when our marathon is cancelled.

    Social Distancing Run -virtual event we are hosting.

    The post How to Stay Motivated When Your Race is Cancelled appeared first on Marathon Training Academy.

    Mar 17 2020

    37mins

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    Interview with Metabolism Expert Angelo Poli

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    Angelo Poli is an expert on helping athletes understand their body’s metabolism. In this interview he answers questions about why the metabolic rate is a moving target, why diets stop working, periodization, cheat days, meal prep tips for busy people and more!

    His new ebook called The Science to Transform you can get free when you visit www.metpro.co/bookmta .

    The post Interview with Metabolism Expert Angelo Poli appeared first on Marathon Training Academy.

    Mar 10 2020

    1hr 16mins

    Play

    10 Year Anniversary of the MTA Podcast 🎉

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    In this special episode we celebrate the 10 Year Anniversary of the podcast and take a look back at episode #1 and why we started running marathons.

    Plus, we play a game called “Guess the Guest” (we know it’s a clunky name).

    And . . . Angie will tell you how to stay motivated in your running year after year.

    The post 10 Year Anniversary of the MTA Podcast 🎉 appeared first on Marathon Training Academy.

    Mar 02 2020

    51mins

    Play

    Rebounding from Running Injury

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    According to some statistics 75% off runners will experience a running injury at some point.

    When it happens it can feel like a huge part of your life is in disarray.

    In this episode we speak with Carrie Jackson Cheadle and Cindy Kuzma the authors of the book Rebound about tools and perspectives that will help you bounce back mentally during periods of injury.


    Interview with the Authors of Rebound

    This was one of my favorite reads from 2019 and I’ve been recommending it to anyone who is injured. Carrie Jackson Cheadle M.A. is a mental skills expert who specializes in the psychology of sport performance. Cindy Kuzma is a Chicago-based journalist and contributor to Runner’s World.

    Check out there podcast The Injured Athletes Club

    Also Mentioned in This Episode

    Athletic Greens -Go to www.athleticgreens.com/mta and claim your special offer today – 20 FREE travel packs valued at $79 with your first purchase.

    The Pittsburgh Marathon -Angie and Autum will be running it on May 3rd. Let us know if you will be there and want to attend the MTA Meet Up. Send us a link through the contact page.

    The post Rebounding from Running Injury appeared first on Marathon Training Academy.

    Feb 23 2020

    1hr

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    Deconstructing a Huge Running Goal

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    For some people dreaming big seems to come as naturally as breathing. They’re always thinking about a next adventure or challenge to take on.

    But for some of us who may struggle with anxiety and self-doubt setting goals can be much harder. I have to admit that my first thought after hearing about a big goal or challenge is often, “I could never do that.”

    That’s how I responded to two ladies who were telling me about the requirements to join the Marathon Maniacs club.

    Deconstructing a Huge Running Goal

    It was the morning before my 4th marathon and I was thinking back about how challenging it had been to train for the marathon with a 6 year old, a 4 year old, and an 8 month old who I was still breastfeeding. Just getting through daily life often seemed like a challenge which is why my reaction to doing two marathons in two weeks or three in ninety days seemed impossible.

    After my 4th marathon in 2011

    Of course looking back nine years later I see that it was possible and how it all came together. After I finished three marathons that fall within ninety days it definitely reset my definition of what was possible.

    It wasn’t long after that the idea of running a marathon in all 50 states started to take shape. Some years it felt like I was hardly making any progress toward my goal. When I went through my hormonal imbalance I wondered if I’d ever feel good and enjoy running again.

    Have you ever thought or said, “I could never do that”? Maybe a half marathon, a marathon, an ultra, or getting faster still seems so out of reach. You’re not alone if you feel intimidated by big goals.

    Or maybe you don’t have a problem setting big goals but you do struggle with the follow through. Maybe you’ve abandoned many a training plan midway through when life got in the way. Maybe you’ve settled for not getting faster because it’s a lot of hard work.

    I believe that having short term and long term goals is positive and healthy. If you want to challenge yourself and do bold things it’s first important to look at a few factors.

    Think big but start small.

    When I first started the thought of doing one marathon was overwhelming. Running a marathon in all 50 states wasn’t even on my radar. With every challenge you overcome you become a new and stronger version of yourself….capable of taking on more.

    Remember that the training run you do today is working to make you into the badass runner that you want to be. Doing that strength work and getting more sleep are the things that are going to help transform you from accomplishing small things to eventually accomplishing much more.

    After my 63rd marathon

    Remember that you are capable of more than you think.

    And it’s totally fine if a certain goal that “everyone else” is doing doesn’t appeal to you. I’ve had people as me when I’m going to do a 100 miler. At this point that distance doesn’t really appeal to me.

    Whatever goal that you set remember that the mind is still a battle ground, whether it’s your first 5k or your 63rd marathon. You’re going to have all sorts of interesting things running through your head, many of which aren’t helpful. Start to feed yourself positive affirmations on a regular basis. It’s like eating your veggies first. They’re good for you and you won’t have as much room for other less healthy options.

    Be far sighted and near sighted!

    Look ahead but also look right in front of you. Any trail runner knows that it’s important to pay attention to the path right in front of you. Get too caught up in looking around and you’re liable to trip on a root, rock, or hole and fall. But if you don’t take time to look around and appreciate the view you’re also not getting all that you could out of the experience.

    It’s the same with goal setting. It’s important to look ahead and plan. To keep an eye out for obstacles in front of you. But it’s equally important to look around and appreciate how far you’ve come.

    One way you can enjoy the journey is to appreciate the little victories (or vistas if we stick with the trail running analogy). We often expect the finish line or the end of a big goal to be some sort of nirvana. But most of the truly meaningful moments come along the way . . . as you struggle, as you celebrate the little wins, as you grow in strength and resilience.

    medals from my 50 states goal

    I think one of the interesting things about racing is that you never know if your best race is behind you or ahead of you. When I think about running sub-3:20 there’s always that thought that I’m capable of more. But life can be unpredictable and there are many things that we can’t control.

    We can only show up day after day and do our best. I’ve heard from a lot of 40+ women that this was very inspiring to them. It’s good to know that we can go through ups and downs in our running and still be capable of running PR times after age 40.


    The map is now totally filled in! Hover over each state to see which races I did.

    Also Mentioned in This Episode

    Karen Hendricks -Harrisburg runner and writer for The Burg who is doing 50 races for charity to celebrate turning 50.

    MetPro.co, a concierge nutrition coaching company. Angie has lost 32 pounds working with a MetPro nutrition coach. To see if MetPro is the solution you’ve been looking for, take their Metabolic Assessment and schedule a complimentary consultation with one of their experts go to MetPro.co/mta

    Drury Hotels -Where the extras are not extra. Save 15% on your room through our link.

    The post Deconstructing a Huge Running Goal appeared first on Marathon Training Academy.

    Feb 12 2020

    58mins

    Play

    Hawaii Race Recap- My 50th State Marathon

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    In this long awaited episode we recap the Revel Kulia Marathon on the Big Island of Hawaii, the final race in my quest to run a marathon in every state.

    This happened to be my fastest marathon to date with a finish of 3:19:55 (20 minutes under my Boston Qualifying time)!

    Plus in this episode you will also hear practical tips on how you can run a PR (personal record) this year.

    Revel Kulia Marathon Race Recap

    The 2nd annual Revel Kulia Marathon was held on January 18, 2020 at Waikoloa, Hawaii.

    Pre Race:

    The race sent out frequent updates and information. The expo was located on the Hilton Waikoloa Village property on Friday from 11am-7pm and was easy to navigate and mostly well organized.

    There was a moment of panic when the volunteer couldn’t find my race bib. But upon closer inspection it was located and I was number 1234. They also put your name on the bib and offered athlete tracking.

    Along with the short sleeve tech shirt they gave out an insulated beer/wine tumbler and some misc products in the swag bag. They had a couple of props set up for taking pictures. We met up with Natalie (my MetPro Coach), Tamana and her friend Suma from Cleveland, along with Wayne and Sherrie from Alberta.

    Race Morning:

    The race bused participants from the Hilton Waikoloa Resort and the Queen’s Marketplace to the start times. The marathon buses left between 4-5am since it was nearly an hour drive to the start and the half marathon buses left between 4:30-5:30 since it was about 30 minutes to the start.

    The marathon start area was set up off to the side of the road and consisted of a couple tables of water and sports drink, a bank of port-a-pots, music and speaker system, some site lights, the gear check truck, and the starting line set up a ways up the road. The wind made it feel rather chilly although the temps were around mid-50’s.

    Fortunately the race gave out gloves and heat sheet blankets and that helped a lot. I had a throw away jacket as well. We stood around talking, using the bathrooms, listened to the announcements, and then around 6:15am they directed us to walk up the road to get behind the start line. There was the usual nervous chatter and people shuffling around to try and stay warm. At 6:30am they did a countdown and then we were off running downhill.

    Course:

    The marathon course started near the Kilohana Girl Scout Camp on the western slopes of Mauna Kea at around 5,400 feet of elevation.

    I immediately noticed the huge amount of elevation loss. Right off the starting line the course went downhill and that combined with the dark made me a bit nervous that I would end up falling.

    The first 7 miles continued at a -7% grade and loses 2,591 feet of elevation which is 48% of the total elevation loss for the whole course. It made running this section extremely challenging because you want to relax into the downhill but not let yourself get out of control. You also don’t want to do a lot of braking which is hard on the body and slows you down.

    My mantra for the downhills was “flow” sort of like the relentless flow of lava. I tried to relax and keep the effort comfortable hard while enjoying the beautiful mountainous scenery around me. My pace for the first 6.55 miles was 6:46 for a time of 44:22.

    By the time we got to mile 8 my legs were already feeling the toll of all that steep downhill but I tried to keep my mind positive and just run one mile at a time. The marathon described miles 8-13 as “slow down and hang on.”

    At mile 11 and 12 the course really flattened out and then there are a few hills for a net elevation gain. It was a challenge to keep pushing at a decent pace and not get discouraged on the hills.

    Although I was really starting to feel warm by the halfway point I was still holding a pace of 7:23 for a half time of 1:36:45. It really felt like the first half of the race went by quickly.

    Near mile 13 we made another turn and from miles 14-20 the course lost another 1,600 feet of elevation which is a -4.5% grade. Compared to the first section this amount of downhill felt much more manageable.

    By mile 16 I was feeling very hot as the sun was shining in a cloudless sky and we were running toward the ocean. It started to feel like the aid stations were too far apart as I was very thirsty by the time I arrived at one.

    I was very thankful that I decided to go with the more minimal clothing option. There’s nothing like a little suffering to make you feel thankful for the little things- like the occasional breeze that I could feel.

    For the final 10k the course has around a -2.4% grade and there were a couple small hills. I also started passing a few half marathoners and saw Ed, a listener from Honolulu, out on the course.

    I really had to work hard at staying positive and focused during the final 10k because I was just so hot. I kept thinking, “I’m running my 50th state marathon, how amazing is that!” but part of me just wanted to be done. I noticed that I wasn’t even sweating that much which is unusual for me and I started dumping water on myself at each aid station.

    At mile 25 we turned onto Queen Ka’ahumanu Highway. This last mile plus was on exposed blacktop surrounded by lava fields and felt flat, exposed, and HOT. Plus there was a lot of traffic whizzing by.

    I was trying to keep up a strong effort during the final two miles but being so hot I was somewhat worried. A couple of times I thought,

    “I hope I don’t pass out . . . I’ve never passed out during a marathon before, that would be awful to come all the way to Hawaii and not finish the race.”

    When I got to the last mile I realized that I needed to run a sub-8:00 mile to finish sub-3:20 so I decided to do a final push.

    During the last section we turned back into the Hilton Waikoloa property to finish at the Queen’s Marketplace area. When I saw the 26 mile marker I felt a lot of relief and pushed across the finish line to finish strong. When I looked at the finish clock it said 3:19:59 and I felt so happy to meet my goal of running sub-3:20.

    Finish Line/Finisher’s Stats:

    I learned that my official time was 3:19:55 for an average pace of 7:37 per mile which was a 9:23 PR for me. The Revel race also prints off this awesome finisher’s card which lists your time and stats and I learned that I finished as the 4th place female (out of 121), 19th overall (out of 253), and 1st in my AG (out of 17- although the first 3 ladies were also 40+). This was also a Boston Qualifying time of over 20 minutes.

    They gave out very nice medals along with a fresh lei to all the race finishers. They also had cold water and cold wet towels which felt amazing. I had a chocolate milk but didn’t even get over to see what other food was offered because I met a listener Sherry at the finish line and talked to her for a bit as she waited for her husband Wayne to finish. Then I saw Trevor, Natalie, and Tamanna and went over to celebrate with them.

    With Tamana and Natalie (my MetPro coach)

    The total number of Half Marathoners was 332. The male winner was Samuel Fradette with a time of 1:17:58 and the female winner was Krysten Smith with a time of 1:23:40.
    The total number of marathoners was 225. The male winner was Paul Terranova with a time of 2:49:10 and the female winner was Kamie Miller with a time of 3:08:37.

    I got my checked bag and changed into my recovery sandals and then we walked to the car to get back to the hotel. By that point I was feeling very happy and relieved to have run strong. My legs were also feeling rather jelly-like, especially in my quads. That started several days of hobbling around walking like a drunken toddler (as Rachel who did the marathon so aptly put it).

    This was the most sore that I’ve been post-marathon for a long time. By day 4 I was feeling like I normally do the day after a marathon and able to go down stairs and sit down without much discomfort.

    MTA Meet Up:

    Later in the afternoon we had the MTA meet up at the Kona Brewing Company and had a great turnout of listeners. List names….. Kona Brewing Company was generous enough to give us complimentary drinks and the manager personally welcomed us.
    We then enjoyed several days of going to the beach, enjoying a luau, hiking in Volcano National Park, and eating lots of great food.

    MTA Meet Up at Kona Brewing

    Post Marathon on the Big Island

    View this post on Instagram

    Going down stairs the day after the @runrevel marathon

    A post shared by Marathon Training Academy (@marathonacademy) on Jan 19, 2020 at 10:57pm PST



    Hawaii Volcanoes National Park

    Also Mentioned in This Episode

    Generation Ucan -use the code MTAHAWAII to save 15% on your order. New customers can save 25%.

    Athletic Greens -Go to athleticgreens.com/mta and claim your special offer today – 20 FREE travel packs valued at $79 with your first purchase.

    MetPro.co, a concierge nutrition coaching company. Angie has lost 32 pounds working with a MetPro nutrition coach. To see if MetPro is the solution you’ve been looking for, take their Metabolic Assessment and schedule a complimentary consultation with one of their experts go to MetPro.co/mta

    Kona Brewing Co. -Trevor’s personal favorite is the Long Board Lager.

    The Revel Race Series -fast downhill marathons.

    The post Hawaii Race Recap- My 50th State Marathon appeared first on Marathon Training Academy.

    Feb 02 2020

    1hr

    Play

    Angie’s 50 State Marathon Quest

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    In this episode we take a look back at Angie’s 50 state marathon quest as she prepares to run her final race. This has been a 12 year project in the making!


    Angie’s 50 State Marathon List (in chronological order)

    1) Tennessee- Country Music Marathon (Nashville)- April 2008; finish time- 4:10:15
    2) Arkansas- Little Rock Marathon- March 6th 2011; finish time- 5:08:14
    3) Washington- North Olympic Discovery Marathon- June 5, 2011; time-4:11:21
    4) New York- Wineglass Marathon- Oct. 2, 2011; time- 3:44:03

    Angie at Wineglass Marathon, new PR

    5) Missouri- St. Louis Rock and Roll- Oct. 23, 2011; time- 4:31:34
    6) Indiana- Indianapolis Monumental- Nov. 5, 2011; time- 3:47:46
    7) Louisiana- New Orleans Rock & Roll- March 3, 2012; time- 3:36:46
    8) Kentucky- Kentucky Derby Marathon- April 28, 2012; time- 3:35:41
    9) Illinois- Screaming Pumpkin Marathon (Peoria)- Oct. 26, 2012; 5:07:50
    10) Oklahoma- Route 66- Tulsa- Nov 18th 2012; 4:15:08
    11) Kansas- Garmin Marathon (Olathe)- April 20, 2013; time- 3:51:14
    12) West Virginia- Hatfield-McCoy Marathon- June 8, 2013; time- 4:16:29
    13) Montana- Missoula Marathon- July 14, 2013: time- 4:22:16
    14) Utah- Deseret News Classic Marathon- July 24, 2013; time-4:21:16
    15) Mississippi- Tupelo Marathon- Sept 1, 2013; time- 4:40:23
    16) Ohio- Air Force Marathon (Dayton)- Sept. 21, 2013; time-4:14:26
    17) Alabama- Rocket City- Dec 14, 2013; time- 4:07:23
    18) South Carolina- Myrtle Beach- Feb 15th, 2014; time-3:54:43
    19) Pennsylvania- River Towns Marathon (Danville)- May 3, 2014; time- 3:55:04
    20) Oregon- Foot Traffic Flat- (Sauvie Island)- July 4, 2014; time-3:36:12

    Foot Traffic Flat Marathon in Portland. Angie’s first BQ

    21) Virginia- Marine Corps Marathon- Arlington, VA- Oct 26, 2014; time-4:33:17
    22) Georgia- Chickamauga Battlefield Marathon- Ft. Oglethorpe- Nov 8, 2014; time-3:54:41
    23) Texas- San Antonio Rock & Roll Marathon- Dec 7, 2014; time- 3:57:55
    24) Maryland- Hawk Indoor Marathon- Dec 31, 2014; time- 4:14:04
    25) Massachusetts- Boston Marathon- April 20, 2015; time- 3:43:52
    26) Nebraska- Lincoln Marathon- May 3, 2015; time- 4:07:02
    27) Colorado- Leadville Trail Marathon- June 20, 2015; time- 7:11:07

    After the Leadville Trail Marathon in Colorado. Angie’s toughest race

    28) Idaho- To Bone & Back 40 miler- June 27, 2015; time- 7:34:02
    29) New Mexico- New Mexico Park Series Sugarite; July 25, 2015; time-4:48:49
    30) Wisconsin- North Face Endurance 50 miler; Oct 3, 2015; time-10:05:07
    31) Iowa- Oct 18, 2015- Des Moines Marathon; October 18, 2015; time-3:59:41
    32) Florida- Jacksonville Bank Marathon- Jan 3, 2016; time- 4:17:40
    33) Arizona- Lost Dutchman Marathon- Feb. 14, 2016; time- 4:32:01
    34) North Carolina- New South Trail Marathon- March 26, 2016; time-6:27:32
    34) New Jersey- New Jersey Marathon- May 1, 2016; time- 4:33:10
    36) North Dakota- Fargo Marathon- May 21, 2016; time- 4:30:09
    37) California- Shadow of the Giants 50k- June 11, 2016; time- 6:24:28

    Shadow of the Giants 50k in California

    38) Wyoming- Jackson Hole Marathon; Sept. 2, 2017; time- 5:19:42
    39) Maine- Mount Desert Island Marathon; October 15, 2017; time- 4:56:42
    40) Delaware- Rehoboth Beach Marathon; December 2, 2017; time-4:43:12
    41) Rhode Island- Rhode Race Newport Marathon; April 14, 2018; time- 4:23:21
    42) Minnesota- Grandma’s Marathon; June 16, 2018; time- 4:21:46
    43) Alaska- Juneau Marathon; July 28, 2018; time-5:19:10
    44) Nevada- Red Rock Marathon; Feb. 23, 2019; time- 5:31:21 *speed walking
    45) Michigan- Charlevoix Marathon; June 22, 2019; time- 3:39:25
    46) South Dakota- Black Hills 50k; June 29, 2019; time-7:41:44
    47) Connecticut- Hartford Marathon; Oct. 12, 2019; time- 3:29:32
    48) Vermont- Nor’witch Marathon; Oct. 27, 2019; time- 4:05:51
    49) New Hampshire- Manchester City Marathon; Nov. 10, 2019; time- 3:43:01
    50) Hawaii- Revel Kulia; January 18, 2020; time- 3:19:55 RACE RECAP COMING SOON!

    Revel Kulia Marathon in Hawaii, massive PR!!

    Created by Academy member Jo Moore Baily


    Also Mentioned in This Episode

    The Drury Hotels -our longtime hotel sponsor. We stayed at the Drury while traveling to many of Angie’s races. They now have over 150 locations around the US. Use our link to save 15% on your stay. www.druryhotels.com/mta

    The post Angie’s 50 State Marathon Quest appeared first on Marathon Training Academy.

    Jan 19 2020

    1hr 8mins

    Play

    Working on Your Weak Areas

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    In this episode Coach Angie discusses the importance of working on your weak areas in marathon training so that you can become a stronger version of yourself. Plus we speak with an Australian runner who is mobilizing the running community to support those affected by the divesting bushfires.

    Working on Your Weak Areas

    The episode was inspired by something I read recently by Coach Jason Koop titled “Work on Your Ultrarunning Weaknesses This Winter.” The gist of it was that it’s important to work on your weak areas in the off season.


    The “off season” may not necessarily happen for you during the winter months but it’s important to step back from hard training for a period of time each year (especially if you’re a hard-driving Type A runner). The Off Season

    This year my “off season” was during the months of July and August. I didn’t stop running but I gave myself permission to just run for fun and include some other exercise activities into my schedule (more strength training, rowing). Then I had the drive and energy to come back in September and hit it hard in preparation for my fall running goals.

    We often don’t think about our weak areas until we’re in the thick of training and something is rearing its ugly head. Being proactive about getting stronger is basically about prevention. It’s far better to stay healthy than have to fight back from injury.


    There are numerous examples of what could be a weak area and this will vary from runner to runner. What Are Weak Areas?

    • Rest-you skip rest days, race several times per year, and schedule each day full of workouts.
    • Strength Training-you rarely if ever strength train and find that you don’t have the strength or stamina that you want.
    • Maybe you’re very hard on yourself if you don’t perform how you want and look to running for the majority of your identity.
    • Injury- you’ve had niggles or injuries popping up (or seem to get injured a lot).
    • Pacing-you struggle with pacing your runs (you start out strong and dwindle down by the second half).

    • Mental Strength- You psych yourself out before starting challenging runs or workouts, find that you “have” to walk at a certain point in long runs no matter your pace or effort level, or have a mental block at races.
    • Nutrition- Maybe you’re having trouble dialing in your nutrition. You train hard but seem to undo some of your efforts by uncontrolled eating or not eating enough. These are just a few examples and there are even more areas I could mention.

    Deep down each of us probably know what our weak areas currently are. And it’s likely that if you don’t currently know the process of training for your goal race will reveal them. The good news is that you’re not alone.

    Here are some common weak areas . . .

    1. Rest

    If you’re a Type A person, have a busy life, and put a lot of pressure on yourself it’s likely that you’re not very good at resting. In modern life rest has been made to look like a weaknesses while overwork and stress have become badges of honor.

    People often complain about how busy they are and how little they sleep at night. Long term overwork and stress will do you physical, mental, and emotional harm in the long term. It’s important to reframe how you view rest to make it work for you.

    Start to look at rest as preventative medicine. This means you rest before you feel like you need to. If you wait until you’re exhausted it’s often hard to make up for lost ground. Reframe the concept of rest as enjoying the fruit of your labor.


    A good first step if you know that rest is something you need to work on is to schedule one rest day from training every week. Try to make that day as low key as you can to rest your body and mind. I consistently take one day off every week. Each runner’s rest day may be designed a bit differently but if you’re doing it right you should feel rejuvenated and ready to go the next day.One Rest Day Per Week


    If you recognize that you need to improve the quality and quantity of your sleep you may want to invest in a sleep tracker. This will give you some good data on how much you’re sleeping and any basic patterns that you have. There are various watches and devices (Coros Apex, Whoop, Oura Ring, etc) that will track the amount of sleep and types of sleep stages that you’re going through. Looking at this along with your resting heart rate (increases can indicate lack of recovery) and heart rate variability (HRV) will determine if your body is resetting and adapting to your training.Improving Sleep Quality

    There are many things that you can do to improve your sleep. These include keeping your sleeping environment dark (consider blackout curtains and a sleep mask), cool, quiet (or use a white noise/sound machine), stop using screens at least an hour before bedtime to block the amount of blue light, dim your environment or wear blue blocking glasses 2-3 hours before bed, avoid working out at least 1-2 hours before you want to go to sleep, avoid caffeine 8 hours before bedtime if you’re sensitive to caffeine, and try to get into a regular sleep schedule.

    2. Strength

    The fact is that none of us have perfectly balanced bodies. Even professional athletes have to regularly work on their strength. Most of us tend to be too sedentary in daily life and even if you’re a runner a large amount of sitting isn’t good for you. Posture and muscle strength tends to suffer the more we sit.

    Signs that you need to work on your strength including dealing with niggles or injuries, fading toward the end of a workout or race, and dealing with chronic discomfort like back pain. The solution to improving your strength may include working with a PT for those with current injuries, working with a strength coach if you’re not sure what to do, or being more consistent about implementing a regular strength training program.

    A couple years ago I paid for several sessions with a strength coach so that we could develop a routine to address my weaknesses and so that they could watch my form. If you’re just starting out with weight training it’s important to begin with good form habits before you begin loading on the weight.


    When it comes to strength you don’t need to set aside a huge chunk of time every day to improve. You may need to schedule in a 30-40 minute strength session once a week along with smaller chunks of strength work 1-2 times per week. Build it into Your Routine

    You can incorporate strength work in smaller burst that fit into your day. This will depend on your activity level and type of job. It may include things like getting up every hour from your desk for some movement (walking, push ups, plank, squats, hand stands, a few yoga movements) or pairing core work with watching TV or listening to an audiobook. You can even do exercises while you brush your teeth (I do one leg exercises like hip abduction movements every night).

    3. Nutrition

    This is an area where a lot of us struggle. I’ve mentioned before that I’m very disciplined in the area of exercise but tend to easily fall apart when it comes to nutrition. One of the consistent messages you’ll hear about improving your running performance has to do with nutrition.

    Many runners are under-fueling their bodies and not taking in the needed amount of macros to maintain and build muscle and keep the bones healthy. This can be from disordered eating, a desire to lose weight, or simply from being so busy that they forget to prioritize eating.

    Natalie, my nutrition coach, says that most women she works with are afraid to eat more. They sometimes view food as the enemy rather than a way to give them strength and energy to achieve their goals.

    Some runners use their training as an excuse to party it up in the food department and eat whatever they want. Then they’re frustrated that they’re not making improvements in their speed or body composition goals. It can be a tough balance because food should be enjoyable.

    A lot of activities are based around food and drink and it can be easy to get caught up in tons of “special” food moments. When you add up celebrating people’s birthdays, post-race indulgences, eating out, and holidays it’s no wonder why people struggle with making progress in this area.

    Nutrition can be an area where seeking help and accountability is important. If you recognize signs of disordered eating in your life you owe it to yourself to reach out for help. It can be a scary process of realizing you need to change but the dividends are rewarding.

    A perfect time to dial in your nutrition and fueling is in the off season so that when you start your training plan you have a proven system in place. You’re only going to get the best out of yourself if you’re truly honoring your body and giving it the nutrition that it needs.

    4. Mindset

    We all have areas where we lack confidence and we’re often the hardest on ourselves. We may struggle with fixed mindsets (or untrue thought loops) that we accept as true. Some of these mindsets have been part of our lives for years and they can be tough to change. It takes true intentionality to challenge negative thoughts and substitute more helpful ones in their place.


    Focusing on gratitude is a key way to change your mindset. It’s a lot tougher for negative thoughts to intrude when you’re listing things you’re thankful for. Gratitude

    Written and verbal affirmations are also powerful. These should be personal to your situation and goals. Examples could be “I am strong, I am confident, I am a marathoner.” It’s not easy to work through a lack of confidence but you’ll notice that success builds upon success.

    When you keep promises to yourself you build a stronger positive identity. Another aspect of building mental strength for running is deciding to enjoy the process of training. We often focus so much on the destination (finish line) but we often learn the most on the journey.


    If you’re looking to running to find self acceptance then at some point you’ll be let down. You can’t PR every race and there will always be someone who is faster or running farther. Basing a large percentage of your identity on running can let you down. If you struggled mentally during your last training cycle or race the off season can be a great time to read good books and listen to podcasts on mindset. Identity

    If you deal with negative thoughts and feelings that resist your efforts to change consider working with a trained therapist, sports psychologist, or counselor. Sometimes we need a coach for our mind. Good books to consider that will help you build mental strength include “Peak Performance” by Brad Stulberg and Steve Magness, “Mind Gym” by Gary Mack, and “Let Your Mind Run” by Deena Kastor,

    5. Consistency

    The best results come to those who are consistent over time. This is true in whatever field you’re trying to succeed in. If you’re not a Type A runner then consistency with your training is probably something that you struggle with.

    Consistency doesn’t mean that you’ll race year round or push yourself to the max every single day. However, it does mean that you develop strategies and habits to stay healthy and in shape year round. This will involve maintaining a solid running base year round and not going from zero to sixty between the off season and your training cycle.

    A large percentage of running injuries happen when people jump into training without a solid running base. If you go from haphazardly running a few times a month into a marathon training plan chances are it won’t go well.

    If you struggle with staying in a routine and staying motivated (where you’re prone to yo-yo training) it’s important to find a community to support you and give you accountability to stick with your goals. Consistency can also be developed by changing your mindset. If you start to see yourself as a runner then you’ll identify with the actions of being a runner. If you identify as a fit and healthy person then you’ll want to take the actions that will keep you fit and healthy.

    Sometimes we struggle with lack of consistency through no fault of our own. Maybe you went through a period of injury and have to start back from scratch. Maybe you’ve had a serious illness or surgery that required off time. Maybe you’re pregnant or just had a baby and are facing the process of rebuilding your running base. In these instances consistency will require that you start back slowly and gradually.

    In your mind you may be someone who runs a certain pace, can comfortably go a certain distance, or has particular race finish times. But if your body is not in the same place where it used to be then you have to honestly address what your weaknesses are and make a plan that starts where you are. It can be frustrating to feel like you’ve lost ground but being kind to yourself physically, mentally, and emotionally is the best path to getting back to where you want to be.

    Take Action

    Even the most amazing runner has things they need to work on to be at the top of their game. Here are three steps to help you take action.

    1. Acknowledge your weak areas (and we all have them). Denial doesn’t do us any favors and won’t be productive to creating the change we want to see. People aren’t going to judge you for having weak areas because everyone has them. If you find that someone is judgmental their judgment is saying more about them than it is about you. Judgment is a mirror, not a window. Usually we’re the hardest on ourselves. Acknowledging your weak areas starts by listing any areas you’ve struggled in during the last year.
    2. Recognize when you can’t go it alone. My first tendency is to try and fix things myself. But it’s okay and positive to ask for help. We can’t know everything or be able to fix all our weaknesses alone. Maybe you’ve tried to change and address your weak area before but haven’t made the progress you wanted. Maybe you started out strong and then gave up when you hit a wall with the issue. Whether you’re struggling with injury, your mental strength, knowing how to appropriately push yourself, or your eating habits there are people who have been down the same road before. It’s important to reach out and let others help you find solutions. It’s not a weakness to need accountability and advice.
    3. Develop a Plan. Once you’ve identified your weak area(s), figured out what you need to do to find solutions, and sought help if you need it you’ll need an intentional plan. It’s good to have a big goal or long-term perspective but we need to break it down into practical application. This practical application will consist of things that you do on a daily, weekly, and monthly basis.

    For Example . . .
    Maybe you’ve dealt with chronic injuries or gait problems. You’ve identified that the problem is a lack of strength and that you need a rehab plan to rebuild your body stronger than ever. For a couple of years I dealt with high hamstring issues, especially during the later miles of a marathon. It got so bad at one point that it was painful to sit for any length of time.

    I finally recognized that my glutes were weak and that was why my hamstrings were taking over and dealing with increased strain. I started doing regular glute strengthening exercises, avoided over-stretching my hamstrings, and eventually the issue subsided.

    Now I’m religious about doing lower body strength work and my hamstrings are much happier. I recommend that you not skip leg (or glute) day because runners are notorious for having weak glutes and this can cause problems down your kinetic chain.

    If you recognize that you don’t know what to do to rehab your problem area it’s probably time to reach out for help. If you know what injury/issue you constantly deal with then you could use something like The Resilient Runner program developed by PT Ben Shatto. If you’re not sure what the underlying issue is then you’ll want to find a qualified sports medicine professional to help you diagnose the problem. If you’re not sure who to see get recommendations from other runner friends or your local running store. You don’t necessarily want to see someone who doesn’t have experience with runners because their solution may be “just stop running.” Be an advocate for yourself if you’re dealing with an injury and don’t be afraid to see a second opinion.

    We’d encourage you to take inventory at the beginning of this year and identify any areas you want to work on. It could be including more intentional rest, building better strength, dialing in your nutrition, developing a stronger mindset, or being more consistent.

    It’s not easy to change but if you acknowledge your weak areas, build a support system, and are intentional you’ll become a stronger person (in both running and life).

    Also Mentioned in This Episode


    The Relief Run -Run or walk a half marathon or 5k anytime/anywhere over the 17th – 19th of January. 100% of your $50 registration fee will go to the Australian Red Cross: Disaster Relief and Recovery Fund.

    MetPro.co, a concierge nutrition coaching company. Angie has lost 32 pounds working with a MetPro nutrition coach. To see if MetPro is the solution you’ve been looking for, take their Metabolic Assessment and schedule a complimentary consultation with one of their experts go to MetPro.co/mta

    The post Working on Your Weak Areas appeared first on Marathon Training Academy.

    Jan 12 2020

    53mins

    Play

    How to Have a Good Decade

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    This time of the year there’s a lot of attention put on goals, resolutions, getting motivated, and having the best year ever. I think there’s every more hype about it this year because we’re starting a new decade.

    The title of this episode is based on a book I read recently called How to Have a Good Day-Harness the Power of Behavioral Science To Transform Your Working Life by Caroline Webb.

    I have to admit that when I’m reading a book I often apply the principles to long distance running. Because we all know that training for a marathon holds a lot of parallels to life. Caroline Webb says,

    “One of the traps that people fall into is not just trying to do everything in one day, but also feeling that being an ambitious person means pushing yourself super, super hard. What we know about human motivation is that you do want to set purposeful, inspiring goals, but we make more progress by setting tiny interim goals that allow us to feel like we’re making progress, step by step, day by day.”

    How to Have a Good Decade

    In order to have a great decade behavioral science gives us some clues as to what will help us accomplish this.

    1. Be intentional

    Don’t let the day simply happen to you (or year for that matter). Set intentions and priorities for the day because it is these priorities and assumptions that set the tone for the day. Your mind is always busy sorting through endless amounts of information (it’s even processing when we sleep).

    Caroline Webb says,“The things that get through the filters are strongly influenced by the priorities and assumptions that we take into the day.” The three ways to be intentional are aim, attitude, and attention

    Aim
    Plan out the most important things in your day. Make a list of your priorities. This will be things that really matter most to make this day successful. Even though I’ve been in the regular habit of exercise for years I still schedule time each day for my workouts. That way it’s top of mind and I’m intentionally making time to do it. Schedule a block of time to achieve your 1-2 most important priorities.

    In order to get more done and stay focused it’s important to reduce multi-tasking and interruptions. Science tells us that we really can’t multi-task effectively. This will mean that you turn off notifications on your phone during productive periods, be more intentional about when you check email, and help others respect your priorities.

    According to behavioral science your intentions for the day should be:

    • Positive– Think about what you’ll do instead of what not to do. For example, I will eat 100 grams of protein vs. I won’t snack between meals. Or I will strength train on Tuesday and Thursday this week vs. I won’t skip strength training.
    • Personally meaningful– If you’re going to work hard toward a goal it’s important that it be meaningful to you. You must find your personal why. It’s great if your best friend is fired up about doing a 50k but unless that goal fires you up then you’ll probably hate the process of training.
    • Feasible– Keep in mind that you have limited time and energy each day so don’t over-schedule yourself. For example, don’t schedule your long run on a day when you’ll be attending kid’s sporting events from dawn to dusk. It’s just not feasible if you plan on watching their games. Another example is not to schedule your long run immediately after coming off a string of night shifts when your energy levels will typically be low.
    • Situation specific– Approach goals are better than avoidance goals (not doing something) which depresses performance. A positive approach goal for training for a marathon would be to feel strong and healthy. An avoidance goal would be to not feel fat and lazy. An approach goal could also be to prioritize cross training to stay healthy and injury free. An avoidance goal would be to stop dealing with plantar fasciitis.

    Attitude
    Practice gratitude. Much of how we experience life comes down to our attitude. To work on having a successful attitude use mental contrasting to increase the odds of having a successful day. Mental contrasting is all about looking at realities and obstacles and then making a plan to achieve your goals. It’s not that we never admit that there are unpleasant things in our life or obstacles that we face. But it is about coming up with a plan to overcome these obstacles and be successful anyway.

    Former POW James Stockdale said this,

    “You must never confuse faith that you will prevail in the end…with the discipline to confront the most brutal facts of your current reality.”

    Don’t be afraid to be realistic about where you’re currently at but at the same time be sure to project hope for the future. Caroline Webb says,

    “People are far more likely to achieve their goals if they think hard about both the outcome they want and the obstacles they’re facing, and plan for both.”

    For example, if you find that you’re rarely able to get up and run in the morning (you use the snooze button without even realizing it), set your alarm away from your bed so that you have to get up to turn it off. If you’re truly not a morning person you may want to consider working out over your lunch break or in the evening. There’s no one-size-fits-all routine that works for everyone. But if you’re really intentional you’ll find a solution that works for you.

  • Attention
    We need to prime our brain with the images or words that we want to focus on. I mentioned earlier that the brain is always sorting through so much information. It’s vital that we be intentional about where we want our attention to go.

    For example, if you’re thinking about buying a certain type of shoes it’s on your mind and you’ll start seeing them everywhere. If you’re a runner then you’ll start noticing all the people who are out running or be looking for new running routes.

    Prime your brain with images of your goals and intentions for the day and you’ll find opportunities to advance the goals and come up with creative solutions. Ways to prime your brain to achieve your goals are to put sticky notes with your written goals where you’ll see them (bathroom mirror, refrigerator, computer, etc). You may choose to display your running medals, wear your race shirts, or have exercise equipment around the house to cue your brain.

    2. Find a personal why

    It’s clear that intrinsic motivation leads to higher performance as opposed to extrinsic motivation. If you’re doing it for yourself then you’re more likely to succeed. Some motivations to run your first marathon are more meaningful than others. If you’re training for a race because someone else is excited about it or pressuring you or you’re trying to impress other people it will be tough to keep going when things get hard.

    Other more helpful whys include focusing on who you want to become and how you’re going to start living into that identity. If you start seeing yourself as a runner and as a marathoner then your daily actions will reflect that identity and it will change the choices that you make. A marathoner runs regularly. They take care of their bodies in ways that will keep them strong and healthy. They’re smart about their training in order to avoid injury.

    3. Think big but start small

    I 100% love it when people have big goals. But sometimes people never get past the big goals to see the smaller actions that they need to be taking. Daily goals should be focused and achievable.

    The book Atomic Habits by James Clear addresses this topic so well. An atomic habit is a small routine or practice that’s easy to do and something that creates compound growth. We often get stuck in bad habits not because we don’t want to change but because we often don’t have the right system in place to achieve change.

    Maybe your goal is to stop snacking after dinner. But if you eat sporadically through the day, don’t prioritize eating protein with dinner, and keep snacks in sight you’ll probably find yourself on a feeding frenzy late in the evening. Or maybe your goal is to qualify for the Boston Marathon (or BQ in runner lingo). It can be a big goal that takes time to achieve. Progress toward this goal is achieved through the training you do day in and day out. You build strength and speed over time.

    We often underestimate how much little changes can result in big growth over time. James Clear talks about the 4 Laws of Behavior Change in his book. They are: make it obvious, make it attractive, make it easy, and make it satisfying. He says,

    “Success is the product of daily habits—not once-in-a-lifetime transformations….Breakthrough moments are often the result of many previous actions, which build up the potential required to unleash a major change.”

    We can often look at someone’s breakthrough moment and feel a little envious. We think, “why isn’t that happening for me?” But what we don’t often see is all the tiny steps and all the hard work and effort that led to that breakthrough.

    Breakthroughs don’t usually happen by accident and sometimes we can’t predict when they’ll happen for us. For example, I ran 25 marathons before I qualified for Boston for the first time.

    4. Identify Keystone Habits

    Keystone habits are changes or habits that unintentionally carry over into other areas of life. Charles Duhigg talked about keystone habits in his book The Power of Habit.

    Keystone habits are things that positively or negatively affect other areas of your life. They include positive habits like sleep, exercise, mindfulness, and healthy eating, etc. When you look at keystone habits it’s important to identify the things that bring you energy and also try to identify the energy vampires in your life.

    Here are some examples of each:

    • Energy givers– sleep, alone time, meditation, exercise, reading, eating balanced meals, time in nature, massages, etc…
    • Energy vampires– Here are some of my energy vampires: getting less than 7 hours of sleep, too much screen time (watching TV, spending excess time on social media), not setting priorities for the day, too much sugar, going long periods between meals, not exercising, not drinking enough water, caffeine, and alcohol.

    This will vary from person to person depending on whether you’re an introvert or extrovert and a morning or night person. Many people find that certain music can bring an energy boost so it can be helpful to keep a playlist of songs that you can turn to when you need a power up. You may also notice that certain people in your life are energy givers while some are energy vampires.

    5. Harness the power of environment.

    We want to recognize that it can be tough to make changes and stick to goals on your own. That’s why tapping into the power of environment can fast track you to achieving goals. James Clear says,

    “We tend to imitate the habits of three social groups: the close (family and friends), the many (the tribe), and the powerful (those with status and prestige.)”

    This is why I’m careful about who I follow on social media. You may find that certain people give you a kick in the pants and are motivating while others just make you unhappy with your life. You have limited time so make sure that your environment is working for you. James Clear goes on to say,

    “One of the most effective things you can do to build better habits is to join a culture where (1) your desired behavior is the normal behavior and (2) you already have something in common with the group.”

    That’s one of the reasons why we created MTA and more specifically the Academy. We know how important it is to be surrounded by supportive and encouraging people who are achieving the things you are (or want to achieve).

    If you find that the majority of people in your life respond to your running goals with “that’s crazy (and not the good kind of crazy)” then it may be time to add in some people who think you’re a badass.

    One of the things I love about long distance running is that all you have control over is the work you put in and your attitude. You can go out each day with the mindset to “always do your best” (that doesn’t mean go hard every day and run yourself into the ground).

    Anyone who’s run for any length of time knows that you can show up to a workout or race and have the best day of your life or the worst day of your life or maybe something in between. You really can’t control all the variables. All you can control is your preparation and attitude. Let’s make this new decade one where we approach it with the right preparation and attitude.

    Books I Enjoyed in 2019

    My 2019 reading round-up:

    • 268 Total Books
    • 133 Fiction
    • 135 Non-fiction
    • 31 (Number During Top Month of January)

    Here are the 16 Running Related Books I Read:

    • Hanson’s Marathon Method by Luke Humphrey
    • Can’t Hurt Me by David Goggins
    • A Beautiful Work in Progress by Mirna Valerio
    • Run the Mile You’re In by Ryan Hall (podcast interview)
    • 26 Marathons by Meb Keflezighi (podcast interview)
    • To be a Runner by Martin Dugard (podcast interview)
    • The Long Run by Matt Long
    • You (Only Faster) by Greg McMillan
    • The Running Man by Orville Rogers
    • Run or Die by Kilian Jornet
    • Running- A Love Story by Jen A. Miller
    • 14 Minutes by Alberto Salazar
    • Running Outside Your Comfort Zone by Susan Lacke (podcast interview)
    • Running to the Edge by Matthew Futterman (podcast interview)
    • Rebound: Train Your Mind to Bounce Back Stronger From Sports Injuries by Cindy Kuzma and Carrie Jackson Cheadle
    • Kicksology by Brian Metzler (podcast interview)

    Here are my 28 Favorite Non-Fiction Books of 2019

    • How to Have a Good Day by Caroline Webb
    • How to be Here by Rob Bell
    • Bury My Heart at Wounded Knee by Dee Brown
    • Let Your Life Speak by Parker Palmer
    • Atomic Habits by James Clear
    • Tribe by Sebastian Junger
    • Judgment Detox by Gabrielle Bernstein
    • Inheritance by Dani Shapiro
    • Girl, Stop Apologizing by Rachel Hollis
    • The Lost City of the Monkey God by Douglas Preston
    • American Wolf by Nate Blakeslee
    • Maid by Stephanie Land
    • Big Magic by Elizabeth Gilbert
    • Half the Sky by Nicolas Kristof and Sheryl Wu Dunn
    • Meditation for Fidgety Skeptics by Dan Harris
    • Extreme Ownership by Jocko Willink and Leif Babin
    • Cozy Minimalistic Home by Myquillyn Smith
    • Make Your Bed and Sea Stories by Admiral William H Mcraven
    • Running the Books by Avi Steinberg
    • The Vietnam War by Geoffrey C Ward
    • Tribe of Mentors by Tim Ferriss
    • Thank You for Your Service by David Finkel
    • Strays by Britt Collins
    • Endurance by Scott Kelly
    • The Moment of Lift by Melinda Gates
    • The Body Keeps the Score by Bessel Van Der Kolk
    • Everything is Figureoutable by Marie Forleo

    Here are my 13 Favorite Fiction Picks

    • Fools and Mortals by Bernard Cornwell
    • The Circle by Dave Eggers
    • The Light We Lost by Jill Santopolo
    • Dark Matter & Recursion by Blake Crouch
    • Eleanor Oliphant is Completely Fine by Gail Honeyman
    • The Count of Monte Cristo by Alexandre Dumas
    • The Bonesetters Daughter by Amy Tan
    • The Women in the Castle by Jessica Shattuck
    • Revenger & Shadow Captain by Alastair Reynolds
    • The Revenant by Michael Punke
    • Great Expectations by Charles Dickens

    The post How to Have a Good Decade appeared first on Marathon Training Academy.

  • Jan 02 2020

    45mins

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    Top Running Stories and Headlines from 2019

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    In this episode we take a look back at what happened in the running world in 2019 -the records, breakthroughs, and bizarre, unbelievable, and inspirational stories that made headlines.

    2019 Year in Review

    New Records:

    Sub 2 Hour Marathon
    In his second attempt at breaking the two-hour barrier in the marathon, Eliud Kipchoge of Kenya accomplished the feat with a time of 1:59:40 in Vienna in October. The performance was not an official world record with the use of 41 pacemakers and because Kipchoge was handed his drinks from a bike. But it stands as the fastest 26.2 in history. Kipchoge also holds the official marathon world record of 2:01:39, which he ran in Berlin in 2018. He is quoted in Runner’s World as saying “I wanted to send a message to the world. No human is limited.”

    New Women’s Marathon Record
    On October 13th 25 year old Brigid Kosgei of Kenya made history when she won the Chicago Marathon in 2:14:04. She broke Paula Radcliffe’s 16 year old record.

    photo credit: Track and Field News

    New Men’s Half Marathon Record
    Geoffrey Kamworor of Kenya shattered the world record at the Copenhagen Half Marathon in September by running 58:01 (a 4:25 min/mile or 2:45/km pace). The performance was 17 seconds faster than the previous record. The 26 year old distance star went on to prove his legs were capable of more later in the year when he won the 2019 New York City Marathon.

    Age Group Win for Joan Benoit
    In 1979 Joan Benoit Samuelson was a 21 year old college student and set a national and course record when she won the Boston Marathon. Now age 61 (40 years after her victory) her goal was to run within 40 minutes of her winning time at the 2019 Boston Marathon. In April at the Boston Marathon the 1984 Olympic marathon champion wore a similar singlet to honor her 1979 win and crossed the finish line in 3:04, exceeding her goal. “To be here, 40 years later and being able to run, let alone being able to run a marathon, I feel blessed,” she said in a Runner’s World article.


    In October Camille Herron won the International Association of Ultrarunners 24-Hour World Championship. She covered 167.8 miles in 24 hours and led the U.S. to an overall team victory. Earlier this year in January she survived a near fatal rollover car accident and came back less than two weeks later to win the Tarawera 100 Miler in Rotorua, New Zealand in a new course record of 17:20:52.World Best 24-hour Run for Female Runner

    photo credit: @jetlineactionphoto

    First Woman to Win Big’s Backyard Ultra
    Maggie Guterl became the last runner standing in Big’s Backyard Ultra race by running the same 4.2 mile trail loop for 60 hours. The Colorado native ran 250 miles during that time to becoming the first woman to win the race that rewards the person who can run for the longest amount of time. A Runner’s World article quoted her as saying, “When I finished, a woman came up to me and said, ‘I didn’t want to tell you this, but you were running for all of the women and an entire gender,’” Guterl said. “That was in my head the whole race and it was so surreal when I was the last one standing.”

    Fastest 10 Marathons in 10 Days
    Mike Wardian set a Guinesses World Record for the fastest 10 marathons in 10 days with an average time of less than 3 hours for each marathon. He also holds the record for the World Marathon Challenge with the fastest 7 marathons in 7 continents in 7 days.

    New Course Record at Western States
    Ultrarunning star Jim Walmsley maintained his Western States winning streak when he broke his own course record in June. Running 100 miles from Squaw Valley to Auburn, California, Walmsley finished in 14:09, breaking his own course record by more than 20 minutes. His roommate Jared Hazen also came in under the course record in 14:26. Walmsley also had some other amazing achievements this year by qualifying for the Olympic Marathon Trials in January, breaking the 50-mile record in May, and winning the 42K at the World Mountain Running Championships in November.

    Nick Butter became the first person in the world to run a marathon in every country. This was an unparalleled feat of logistical and physical endurance. You can hear our interview with him on episode #304.


    Notable and Interesting News

    One of the biggest gear trends this year was the evolution of the Nike Vaporfly shoe with the curved carbon fiber plate. There has been a lot of buzz about the Zoom Vaporfly 4% and this year they released the Next% with 15% more foam in the midsole. After the shoe was released this year it quickly became the fastest shoe on Strava, clocking up an average pace of 5:02 /km (8:06/mile).

    32.7C (90.1 degrees F) was the temperature during the women’s marathon at the World Championships in Doha. Twenty-eight athletes pulled out in total because of the extreme heat.

    1 billion pounds is The London Marathon’s overall fundraising total since its inception in 1981. Their motto this year was “Thanks a billion!” We appreciate everyone who donated as we raised money for a MTA forever forest for the John Muir Trust in Scotland.

    Cynthia Arnold, age 35, of Montana ran a time of 3:11 (7:20 min/mile or 4:32/km pace) at the Missoula Marathon while pushing a triple stroller with her three kids (a total weight of 185 pounds).

    The U.S. Anti-Doping Agency banned Alberto Salazar, the famous track coach of the Nike Oregon Project and former marathon champion, for four years. The USADA says Salazar was involved with trafficking testosterone, infused a prohibited amount of L-carnitine, and tried to tamper with doping controls.

    Mary Cain comes out with allegations about the questionable coaching techniques of Alberto Salazar related to weight shaming. This resulted in her dealing with some serious issues with depression and quitting the Nike Oregon Project team. A bright side to what she went through means that it is bringing to light problems with abusive coaches and sponsorship deals. More athletes are talking about mental health and eating disorders including Amelia Boone who openly shared about her long-time eating disorder and the treatment that she’s gone through.

    Another Nike related controversy that was brought to light was their pregnancy clause in contracts with women athletes. Alysia Montano shared an issue few knew about. Female athletes were being punished for getting pregnant. Montaño said that when she told Nike that she wanted to have a baby, the brand told her it would pause her sponsorship deal and stop paying her. She left Nike to sign with Asics, who she said also threatened to stop paying her during her recovery after childbirth. Other athletes including Allyson Felix and Kara Goucher have also spoken out about what they experienced. Nike has said that it would waive performance-pay reductions for 12 months for athletes “who decide to have a baby” and will add terms that reinforce the policy for female athletes into contracts.

    Shalane Flannigan announces her decision to retire from elite running.

    Gabriele Grunewald, pro middle distance runner, who trained and raced through treatment for a rare cancer, died in June at the age of 32 in her home state of MN. She inspired fans with her message of hope and resilience and that it was okay to struggle. She is quoted in Outside Online as saying, “In my previous cancer experiences, it wasn’t easy but I tried my best and I was able to do so many things that I would not have done had I just given up on my life when it was hard. So I guess my message is that it’s okay to struggle, but it’s not okay to give up on yourself or your dreams. My story is about cancer, but anybody has tough stuff in their life.” Her message and the mantra “Brave like Gabe” continues to inspire runners to be their best and her husband Justin plans to continue her foundation Brave Like Gabe.

    photo credit: bravelikegabe.org

    Kara Goucher debuted in trail races with the Leadville Marathon in Colorado. Bouts of vomiting from altitude sickness made the Olympian consider dropping out but she pushed through for a fifth place finish and first in her AG with a time of 3:54. She calls it the “hardest thing I ever accomplished.”

    The movie “Brittany Runs a Marathon” was released this year. It’s a drama/comedy about a woman who gets a wake up call when she realizes how unhealthy her body and lifestyle have become. With a motivation to lose weight she starts running with the eventual goal of completing the NYC Marathon.


    The Bizarre and Unbelievable

    31-year-old Travis Kauffman from Colorado was trail running when he was attacked by a mountain lion. He managed to fight back and killed the lion in self-defense. The attack required 20 plus stitches to puncture wounds on his face, legs, and arms. He gave an interview 10 days after the attack and said that he’s recovering well, has been running three times since the incident, and has been back to the scene of the attack.

    In June a trail runner was attacked and gored by bison in a Utah State Park where he has run hundreds of times. One animal impaled Kyler Bourgeous with its horns and left hoof prints on his back and head. “I thought I was gonna die right there” he said. “I thought my situation was just a freak accident,” Bourgeous told The Washington Post on Monday night. “But apparently, they’re a lot more aggressive than I ever thought.” After recovering from a collapsed lung and cracked rib he worked up the nerve to return a few months later bringing his girlfriend Kayleigh Davis along for a hike. Unfortunately she became the park’s second bison attack of the year. An enormous animal turned on her and charged, throwing her about 15 feet in the air. Although in tremendous pain, she tried not to move or make any noise once she hit the ground. “He was hanging over me, sniffing me for a minute, and he was digging like he was about to charge again,” Davis said. When Bourgeous found her, Davis was bleeding from her left thigh, where the bison had gored her. She had also broken her right ankle, ruining her plans to run in a spring half-marathon. She was airlifted to a local hospital. Kyler said he’s not sure he’ll ever return to the park.

    Caitlin Keen, age 26, was running along Fort Worth’s Trinity Trails when a pit bull mix attacked her. The dog repeatedly jumped on her and bit her on the back and arms before a passerby was able to rush to her aid and subdue the dog. The attack caused injuries requiring 21 stitches in six spots. After healing up Keen stayed focused on her goal races which includes looking forward to the upcoming US Olympic Trial marathon.

    A running club in Philadelphia helped chase down an alleged thief near the University of Pennsylvania during their midday run. Runner’s World reports that the Annenberg Lunchtime Running Group saw a “very fast man” sprint by them, “probably running a 7:15 pace,” said group member Kyle Cassidy. But they quickly realized the man had allegedly stolen a phone and laptop. “We all looked at each other and sprinted off after the person,” Cassidy said. Other members in the running club gave chase and the running group tracked the man down on the streets of Philadelphia. The chase ended when the suspect ran into the path of responding University of Pennsylvania officers. “We heard the first officer yell to the other officers, ‘It’s a running club,’” Cassidy said. “‘This guy tried to run from the running club.’

    People were shocked when Harvard University junior Kieran Tuntivate managed to win two races in this year’s Ivy League Heptagonal Championships, despite an injury that left him with a large open wound on the bottom of his foot. Tuntivate, age 22, was in the first lap of a 3,000 meter race at an indoor meet when another runner stepped on his foot causing him to lose a shoe. Runner’s World reports that Tuntivate, who’s been running competitively since age 12, said he only had two options in the moment: stop to recover his shoe and likely lose the race or keep running and risk an injury. He decided to keep going and he ended up winning the race without his left shoe. But the victory came at a bloody and painful price. “It felt kind of natural at first, but I kind of expected it to start hurting eventually with the really abrasive surface of the track,” Tuntivate told ABC News in an interview. “Around 2,000 meters — about two-thirds into the race — is when it really started to hurt.” Tuntivate said he lost a lot of skin by running on what “felt like sandpaper.” He said his doctor compared the skin loss to what one experiences after a third-degree burn, but he didn’t let it stop him and managed to win in the 5,000 meters event the following day.

    Anna McNuff of the UK took on a huge adventure by running nearly the whole of Britain barefoot! She posted this on Facebook, “A total of 2,352 MILES RUN (equivalent to 90 marathons) from The Shetland Islands to London, in my bare feet.”

    photo credit: Anna McNuff


    The Inspirational

    Ernie Lacroix celebrated his 100th birthday at the Cowtown 5K in Fort Worth, Texas. This was the 20th year in a row that Lacroix completed the 5K race. Lacroix ran with his family and friends under the team name Smoky’s Posse, named after the plane he flew during World War II. Lacroix flew 76 missions in a B-25 Bomber over Italy and France during the war, earning him the Flying Cross medal. “I have no idea of what prompted me to give the Cowtown a go,” Lacroix told Runner’s World. “I knew beforehand that I didn’t have a chance to win anything, but all the people obviously enjoying the competition looked like fun, so I gave it a go. I can’t think of any other reason.” Running (or walking, as he refers to his not-so-brisk pace) was not something Lacroix has always done, though he did exercise a lot while in the Army Air Corps during World War II. Now, at 100, he says he is “in the worst shape of (his) life at the present time”—but he is looking to see what he can do to change that.

    photo credit: Rick Irving

    It’s tough enough to push one child in a running stroller but imagine pushing five children. 37 year old Chad Kempel did just that at the Surf City Marathon in February. The father of seven pushed his quintuplets to the finish line in 5:45 and then continued for a total of 27.3 miles to honor the amount of weeks that his wife carried the quintuplets before they were born prematurely. When the babies were born in 2018, they each only weighed three pounds, and had to be immediately treated with oxygen and feeding tubes to survive. The quintuplets’ fragile health conditions required them to stay in the intensive care unit for 73 days, Kempel said in a Runner’s World article. “It was a long, scary pregnancy, and even after they were born, we couldn’t rest. Finally, we were able to take them home, but then our schedules just got busier. It’s been a long, crazy year, between parenting and working and finding time to run.” To train for the Surf City Marathon, Kempel woke up each morning at 4:00, put on his running clothes plus a headlamp and reflective gear, and then left the house at 4:30 to run. During the race he had to deal with making sure the babies weren’t hungry. He said, “My biggest concern was how many diapers I’d need to change.” Luckily, the dad had the genius idea to dress each baby in two diapers, so when one was soiled, it could be quickly ripped off and the other could slide in place. “It was smooth sailing.”

    photo credit: Chad Kempel

    49 year old Dave Mackey was an accomplished ultra runner until a fall while running left him with a tibia broken in eight places. Due to complications and continual pain he chose to have a below the knee amputation. Since then he’s been building back his running and completed the Leadman series last year. This year he ran the Leadville Trail 100 in 25 hours, 54 minutes, roughly six hours slower than his pre-injury 2014 time. Mackey says in Outside Online, “I just want to get out there and make the most of it. I’m more appreciative now of every individual run or ride. Or skiing with my kids. It feels so good. With the accident I had, I could’ve died.” There’s a new film out about his story called Leadman.

    British ultra runner Jasmin Paris wins a 268 mile race at the Montane Spine Race (which traverses from England into Scotland on rugged terrain). She was the overall winner by over 15 hours with a time of in 83 hours 12 minutes. There were 126 other athletes who also battled rain and 50 MPH winds. But she only stopped for 7 hours total to eat, sleep, and pump breast milk as she is still nursing her baby girl. All athletes were required to carry their own supplies and navigate which adds to the challenge.

    Sources


    Sources:
    https://www.runnersworld.com/races-places/g30141093/best-race-moments-of-2019/?source=nl&utm_source=nl_rnw&utm_medium=email&date=121419&utm_campaign=nl18859880&src=nl

    https://www.runnersworld.com/news/a26268341/susannah-gill-world-record-world-marathon-challenge/?source=nl&utm_source=nl_rnw&utm_medium=email&date=021119&src=nl&utm_campaign=15949881&utm_term=AAA%20–%20High%20Minus%20Dormant%20and%2090%20Day%20Non%20Op...

    https://www.runnersworld.com/uk/training/motivation/g30207568/2019-the-running-year-in-numbers/?slide=1&fbclid=IwAR1UqXZjic53GK9W9gUS7jK3p8VS4Y8hMuEuV6AzVc0XCH4F15nx4Xvr4Fw

    https://www.si.com/olympics/2019/05/24/nike-maternity-protection-sponsorships-contract-allyson-felix-alysia-montano

    Kara Goucher finishes fifth, wins age group at Leadville Trail Marathon

    https://www.outsideonline.com/2398145/gabe-grunewald-obit

    https://www.nydailynews.com/news/national/ny-iowa-man-dies-near-race-finish-line-20190616-gx7pufktxrehxay4enrvxofz5a-story.html

    https://www.runnersworld.com/news/a26141910/colorado-trail-runner-mountain-lion-attack/?source=nl&utm_source=nl_rnw&utm_medium=email&date=020719&src=nl&utm_campaign=15933563&utm_term=AAA%20–%20High%20Minus%20Dormant%20and%2090%20Day%20Non%20Openers

    https://www.washingtonpost.com/nation/2019/10/01/bison-gores-utah-woman-date/
    5-Dog attacks Olympic Trials qualifier: https://www.runnersworld.com/news/a26736114/dog-attacks-olympic-trials-qualifier-caitlin-keen/?source=nl&utm_source=nl_rnw&utm_medium=email&date=030819&src=nl&utm_campaign=16093092&utm_term=AAA%20–%20High%20Minus%20Dormant%20and%2090%20Day%20Non%20Openers

    https://www.foxnews.com/us/california-runner-slips-on-ice-falls-180-feet-to-his-death-from-mountain-peak-officials-say

    https://www.runnersworld.com/news/a26174001/philadelphia-running-group-chases-down-thief/?source=nl&utm_source=nl_rnw&utm_medium=email&date=022219&src=nl&utm_campaign=16080922&utm_term=AAA%20–%20High%20Minus%20Dormant%20and%2090%20Day%20Non%20Openers

    https://www.runnersworld.com/news/a26988314/missing-ultrarunner-malaysia/?source=nl&utm_source=nl_rnw&utm_medium=email&date=040319&src=nl&utm_campaign=16461291&tpcc=email_offer

    https://www.runnersworld.com/news/a26558486/harvard-runner-loses-shoe-wins-race/?source=nl&utm_source=nl_rnw&utm_medium=email&date=030219&src=nl&utm_campaign=16150340

    https://www.facebook.com/watch/?v=567402820676995

    https://www.runnersworld.com/news/a26569647/100th-birthday-5k-cowtown/?source=nl&utm_source=nl_rnw&utm_medium=email&date=030319&src=nl&utm_campaign=16156251

    https://www.runnersworld.com/runners-stories/a26534902/chad-kempel-runs-marathon-pushing-quintuplets-in-stroller/?source=nl&utm_source=nl_rnw&utm_medium=email&date=030319&src=nl&utm_campaign=16156251

    https://www.runnersworld.com/news/a26255581/run-all-american-times-at-age-90/

    https://www.outsideonline.com/2404014/dave-mackey-ultrarunning

    https://www.theguardian.com/sport/2019/jan/17/jasmin-paris-first-woman-win-gruelling-286-mile-montane-spice-race-ultrarunning

    Also Mentioned in This Episode

    MetPro.co, a concierge nutrition coaching company. The first 10 MTA listeners who go to www.metpro.co/mta will get a complimentary consultation and a FREE month of coaching a $500 value when they sign up for service. They’ve never done a special before and only have just a handful of spots so take advantage before it’s too late. Go to MetPro.co/mta

    Four Sigmatic, a wellness company that mixes ‘shrooms and adaptogens with coffee, cacao, latte, protein powder, and edible skincare. Receive 15% off your Four Sigmatic order when you use our link or enter code MTA at checkout.

    The post Top Running Stories and Headlines from 2019 appeared first on Marathon Training Academy.

    Dec 23 2019

    50mins

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    The best running podcast by far

    By RunnerK8 - Mar 23 2020
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    Great content and great hosts. A must-listen for any runner of any ability.

    Chris the biskit

    By chris the biskit - Feb 13 2020
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    I love the intro song. Brought me back to my Acapella days in college.