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Marathon Training Academy

Updated 11 days ago

Rank #36 in Fitness category

Health & Fitness
Fitness
Sports
Running
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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.

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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 Oct 17, 2020

The Best Episodes Ranked Using User Listens

Updated by OwlTail 11 days ago

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.

See omnystudio.com/listener for privacy information.

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.

See omnystudio.com/listener for privacy information.

Sep 12 2019

1hr

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Rank #3: 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.

See omnystudio.com/listener for privacy information.

Nov 14 2019

1hr 9mins

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Rank #4: 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.

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Jan 12 2020

53mins

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Rank #5: 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.

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    Jan 02 2020

    45mins

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    Rank #6: 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.

    See omnystudio.com/listener for privacy information.

    Sep 22 2019

    54mins

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    Rank #7: 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.

    See omnystudio.com/listener for privacy information.

    Jul 31 2019

    47mins

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    Rank #8: 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.

    See omnystudio.com/listener for privacy information.

    Dec 03 2019

    1hr 7mins

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    Rank #9: 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.

    See omnystudio.com/listener for privacy information.

    Oct 23 2019

    1hr 28mins

    Play

    Rank #10: 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

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    https://www.washingtonpost.com/nation/2019/10/01/bison-gores-utah-woman-date/
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    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.

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    Dec 23 2019

    50mins

    Play

    Rank #11: 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.

    See omnystudio.com/listener for privacy information.

    Aug 31 2019

    59mins

    Play

    Rank #12: 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.

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    Feb 12 2020

    58mins

    Play

    Rank #13: 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.

    See omnystudio.com/listener for privacy information.

    Dec 14 2019

    1hr

    Play

    Rank #14: 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.

    See omnystudio.com/listener for privacy information.

    Mar 10 2020

    1hr 16mins

    Play

    Rank #15: 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.

    See omnystudio.com/listener for privacy information.

    Oct 13 2019

    52mins

    Play

    Rank #16: Running to the Edge

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    In this podcast episode we speak with Matthew Futterman, sports editor at the New York Times, about his new book Running to the Edge -A Band of Misfits and the Guru Who Unlocked the Secrets of Speed.

    This interview provides an interesting overview of the last four decades of distance running, a reminder of how far we’ve come, and plenty of motivation to run to your edge!

    In the quick tip segment, Angie shares a mantra for getting through the last 10k of a marathon.


    Interview with Matthew Futterman

    The author with Coach Bob Larson (photo credit: Matthew Futterman)

    Matthew Futterman is Deputy Sports Editor at The New York Times. He has also worked for The Wall Street Journal, and The Philadelphia Inquirer. He is an active marathoner himself and lives in New York with his family. His new book is called Running to the Edge

    In this interview you will hear us mention:

    Coach Bob Larson -Pioneering running coach, Retired Head Track and Field Coach at UCLA, Meb Keflezighi’s coach, and co-founder of the Mammoth Track Club.

    The Jamul Toads -a small underdog running team from San Diego, coached by Bob Larson, that won the AAU National Cross Country Championship in 1976.

    Steve Prefontaine -an iconic American middle and long-distance runner who competed in the 1972 Olympics and ran for the Oregon Track Club. He was tragically killed in a car accident at the age of 24.

    Alberto Salazar -won the NYC Marathon three times in a row from 1980-82. He also won the Boston Marathon in 1982.

    Arthor Lydiard -New Zealand running coach who helped popularized the sport. A proponent of high training volume.

    Coach Joe Vigil (pronounced Vee-hill) -Deana Kastor’s coach, expert on training at elevation, and helped found Mammoth Track Club.

    Meb Keflezighi -the only man who has won the New York City Marathon, The Boston Marathon, and an Olympic medal.

    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.

    Eliud Kipchoge -fastest marathoner of all time, currently ranked #1 in the world.



    Also Mentioned in This Episode

    The Jacob Wells 3 Bridges Marathon on Dec. 28th in Little Rock, Arkansas. Use the code MTA for $10 off your registration.

    Running for Real Podcast with Tina Muir. If you like our podcast definitely check out our friend Tina Muir.

    The Drury Hotel Company -where the extras are not extra. Use our link for 15% off your room.

    The post Running to the Edge appeared first on Marathon Training Academy.

    See omnystudio.com/listener for privacy information.

    Oct 01 2019

    55mins

    Play

    Rank #17: Race Recap: The Manchester City Marathon

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    The Manchester City Marathon in Manchester New Hampshire bills itself as the largest running event in New Hampshire.

    The 13th edition of the race was held on Sunday, November 10th, 2019.

    My youngest sister, Autum Haley, traveled with me to this race. It her first half marathon after having her 4th child last year.

    This was my 62nd marathon in my 49th state. Only one state to go!


    Race Recap: The Manchester City Marathon

    The expo/bib pick up was located at the Millennium Running Store in Bedford, NH the day before the race. They also offered race day pick up the morning of the race at race headquarters in Veterans Park. This was a nice option for those who lived somewhat locally.

    I got a message the night before from a MTA listener named Kathleen on Instagram that her son had eaten one of the UCAN bars she needed to fuel her first marathon. She was wondering if I had an extra she could get. I’d brought a couple extra for my sister and was happy to give her one so we arranged to meet the next morning. It was fun to be able to meet Kathleen and her sister that morning and get a quick picture.

    We did a MTA Meet up at Backyard Brewery on Saturday evening and it was fun to meet Allie who lived about an hour away as well as Jane and her running team. Jane is the mother of Noelle, one of my first coaching clients. Noelle has gone on to become a trail running rock star completing three 50 milers, two 12 hour races, and recently ran her first 24 hour race (she ran over 94 miles and was the first place female)!

    Race Morning:

    The marathon, half, and relays started at 8:50 am and were broadcast live on TV. The 5k started at 9am and had a different course. The starting area was in front of the SNHU (Southern New Hampshire University) Arena in downtown Manchester and was very close to the hotel we were staying at.

    It was wonderful to be able to wait in the warm hotel lobby until just a few minutes before the race and not have to stand outside in the cold for an extended period of time. The weather was clear and in the low 30’s at the start and there was a slight breeze which made it feel even more chilly.

    I decided to wear shorts, compression socks, a short sleeve race shirt, arm sleeves, light knit gloves, my lucky hat, and my On Cloudswift shoes. I was also wearing a long sleeve throw-away shirt (which I got rid of at mile 2).

    The Course:

    The marathon and half marathon course were identical for the first 13 miles. At mile 13 the race returned to downtown Manchester where the half marathoners finished and the marathoners ran right by the finish line to start the second half of the course. I found the first half of the race to be quite hilly and challenging.

    My watch showed a total of 1,273 feet of elevation gain for the whole marathon but I’d estimate that at least 800-900 feet of that was in the first half.

    Most of the course was around the city of Manchester, through the historic mill yard district, and into the suburbs. There are several sections where the course runs along and over the Merrimack River.

    • The course did start to flatten out around mile 16 and at 16.5 we started an out and back section that went to mile 20.5 on the Piscataquog Trail. It was a dirt/gravel surface and there were some roots, rocks, and mud/ice puddles that had to be navigated around.
    • Then the course proceeded to the Goffstown Rail Trail. This is a very scenic portion of the route as it follows the Piscataquog River back to Manchester.
    • At mile 22 the run crosses the new “Trestle” bridge and continues back to the city, crossing the footbridge over the Merrimack River, and running the final miles in downtown Manchester.
    • The final mile goes by the finish area again, turns off Elm street to cross the bridge, and then returns back to Elm Street to the finish.

    I found that final mile to be challenging because we were teased with the finish and then had a final overpass hill to run up which felt enormous at that point.

    Aid Stations/Fueling:

    Official race aid stations were located approximately every two miles and were well supported. Each one had water and sports drink and a few offered other fueling options. There were also a surprising number of unofficial aid stations like a lemonade stand, someone handing out small water bottles, a mimosa stop, a beer stop, and people handing out candy. I stuck with my fueling strategy of using Generation UCAN bars washed down with water from the aid stations. Use the code MTAMANCHESTER to save 15% on your order. For first time customers use the code MTA25.

    Finish Line:

    There were a good number of spectators along the final stretch and they had an announcer calling each runner’s name who crossed the finish line. The total number of marathon finishers was 360. There were 562 who finished the half marathon and also quite a few relay teams. There were 270 finishers for the 5k.

    The medal was huge and featured stained glass elements behind buildings in Manchester. They also did race tracking and offered free race pictures and a finish line video. The shirt was a very nice long sleeve technical shirt.

    My Experience:

    I ran with a guy named Carlos for a few miles which helped pass the time. He’s also pursuing his 50 states and working up to a BQ. I ran by feel during the race and only looked at my watch at each mile split. I felt a bit tired just going into the marathon but wanted to run as strong as possible while listening to my body.

    The uphills and downhills in the first half were challenging and by mile 18 my lower body felt done. It was one of those feelings that I’ve had during marathons in the past when you feel like walking, but walking doesn’t actually feel any better. Since I knew this I tried to keep my stride and gait consistent and run relaxed in spite of my fatigue. My glutes and hamstrings were particularly sore but thankfully my feet felt good.

    I finished my 62nd marathon (and state #49) in 3:43:01 and was 2nd in my age group.

    I got a mug and reusable drawstring bag for the AG placing. Autum was at the finish line to meet me and get some pictures. It was great to see her and find out that she had a good half marathon, finishing in 2:19. They had a nice food area with yogurt, soup, flatbread pizza, chocolate milk, and coffee. The heat sheet felt good because the temps were still cool.

    We headed out later to find a post-race meal and just happened to see Kathleen, the lady who needed the UCAN bar, finish strong. Here’s what she wrote in later:

    Hi Angie, Thank you so much for meeting me this morning with the UCAN bar. Here is the photo of us. What a highlight for me to get to meet you. Congratulations on a great run today! You inspire your listeners so much. I finished today, my first marathon, in 5:33:17. The miles seemed to fly by and I had a fun experience. Thanks for your great training plan that got me there. Sincerely, -Kathleen

    I also heard back from Jane from the MTA meet up

    Hi Angie, What a pleasure to meet you – and your sister Autumn.  Kudos to Autumn for traveling, running and being a mom and wife!  Pretty amazing!  We enjoyed our dinner with you, and the race the next day.

    We did well on Sunday: Kelsey & Laxmi competed the 5K – Laxmi’s 2nd race ever!
    Jen, Suzanne, Emily and I did the half marathon.  I’m pretty sure it was Emily’s 2nd fastest half. Sara did her 1st marathon at the 2017 Hartford Marathon in 5:10:01.  Last week in Manchester, using the MTA training plan, she finished in 4:35:50 !!!!  So great!!

    I am on a quest to be a 50 stater for half marathons.  I have 17 completed.  Manchester was a repeat state for me – but my 32nd half! I hope that you and Trevor have continued success with MTA.  I have certainly enjoyed listening, using your training plans, doing the virtual half and especially wearing my Release the Kraken hat!!  Thanks again. -Jane


    Also Mentioned in This Episode

    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. 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/

    MetPro -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 by going to www.metpro.co/mta

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

    Generation Ucan -our go to fuel source for long runs and races. Use the code MTAMANCHESTER to save 15% on your order. For first time customers use the code MTA25 to save 25%.

    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 any purchase during their big holiday sale, November 18th through December 5th.

    BioLite -our go-to headlamp for running in the dark. Shorter days don’t have to mean shorter runs! Get the BioLite HeadLamp 330: an ultra-thin, no-bounce headlamp that’s so comfortable, you’ll forget you’re wearing it. Try it for 30 days and if you don’t love it — they’ll take it back. Go to BioLiteEnergy.com/mta for special offers all holiday season.

    The post Race Recap: The Manchester City Marathon appeared first on Marathon Training Academy.

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    Nov 22 2019

    1hr 2mins

    Play

    Rank #18: Live Podcast Event from the New York City Marathon

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    In this bonus podcast episode you will hear the replay from our live event at the New York City Marathon. Angie spoke on a panel with fellow podcasters Tina Muir, Carrie Tollefson, and Emily Abbate about their marathon stories -the ups and downs of training.

    Big thanks to all the listeners who attended and special thanks to Generation Ucan for organizing it. Enjoy!

    Live Podcast Event

    Carrie Tollefson, Tina Muir, Angie Spencer, Emily Abbate

    Carrie Tollefson is a middle distance runner who represented the United States in the 2004 Olympics, a T.V. commentator, and host of the CTolle Run Podcast.

    Tina Muir is a 2:36 marathoner who ran for Great Britain and Northern Ireland in the World Half Marathon Championships and host of the Running For Real Podcast.

    Angie Spencer is a register nurse, running coach, and veteran of 61 marathons and ultras. She is co-host of the Marathon Training Academy Podcast (but you already knew that).

    Emily Abbate is a NYC based freelance writer, fitness editor at SELF Magazine, certified personal trainer, and host of the Hurdle Podcast.

    Generation Ucan is a nutrition and fueling company founded in 2010. Their SuperStarch® gives runners long lasting energy without spikes and crashes. Use the code MTANYC to save 15% on your order. New customers can use the code MTA25 for 25% off.

    MTA Shakeout Run in Central Park

    We also had the chance to meet up with listeners on Saturday (the day before the marathon) for a shakeout run in Central Park. We always love meeting new friends and connecting with listeners to the podcast! Three coaches from our team ran the marathon and were able to join us for the meet up.

    MTA Coaches: Kristen, Dominique, Steven, Angie

    The post Live Podcast Event from the New York City Marathon appeared first on Marathon Training Academy.

    See omnystudio.com/listener for privacy information.

    Nov 06 2019

    1hr 7mins

    Play

    Rank #19: Run And Become: Interview with Sanjay Rawal

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    In this episode we bring you a fascinating conversation with runner and filmmaker Sanjay Rawal about indigenous running cultures around the world, running as an act of meditation, and the world’s longest certified footrace –The Self-Transcendence 3100 Mile Race in New York City!

    Interview with Sanjay Rawal

    Sanjay Rawal worked in the human rights and international development sectors for 15 years in over 40 countries before focusing his love for photography and storytelling onto filmmaking. A lifelong runner, Sanjay was happy to lose the pounds he gained eating Mexican food in farmworker towns and take on a project about running. His new film, 3100: Run and Become, opened in theaters in Fall 2018. He has had a daily meditation practice for 27 years and was a middle-distance runner in high-school and college and currently runs an average of 50 miles per week.

    Navajo runner

    “Marathon Monks” of Japan

    African Bushman subsistence hunters

    Ashprihanal Aalto from Finland holds the course record at the 3100

    The Self-Transcendence 3100 Mile Race will start on June 16th 2019. Eight runners have entered the race this year including Ashprihanal for the 15th time.

    Also Mentioned in This Episode

    Link to the movie website: 3100 Run and Become

    Link to the race: The Self-Transcendence 3100

    Races we are signed up for this summer: view our itinerary page.

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

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

    Tigerbalm Active -a non-sticky gel with a cool-to-warm sensation that helps with muscle fatigue and recovery. Pick up Tiger Balm Active today at your local CVS or Rite Aid store

    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 Run And Become: Interview with Sanjay Rawal appeared first on Marathon Training Academy.

    See omnystudio.com/listener for privacy information.

    Jun 01 2019

    1hr 14mins

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    Rank #20: Charlevoix Marathon Race Recap + How to Keep Pushing in a Marathon

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    The first main stop on our 2019 camping trip out West (which Trevor is calling our Ultramarathon Sufferfest Extravaganza) was the beautiful Charlevoix Marathon along the shores of Lake Michigan.

    This was my 58th marathon, 45th state, and 4th fastest marathon.

    The day went better than I expected and I managed to squeak out a BQ and get 1st place in my age group.

    Let me tell you all about it . . .


    Race Recap: The Charlevoix Marathon

    The 13th annual Charlevoix Marathon was held on Saturday, June 22nd, 2019. They also hosted a half marathon, 10k and 5k the same day.

    Pre-race:

    Packet pick up was available on Friday afternoon and early race morning. The packet pick up and race finishing area was held at Bridge Park in historic downtown Charlevoix, adjacent to the famous draw bridge. Traffic into downtown Charlevoix was very slow but once we got there getting my bib, shirt, and reusable race bag was very easy.

    Angie and Trev in Charlavoix

    After scoping out the race area and getting my bib we strolled around the beautiful lakefront and then headed to our campsite which was located about 15 miles away. I spent the rest of the day taking it easy and getting my race kit put together.

    Race Morning:

    Since the marathon start time was at 6:30am (and I like to be early) we decided that I would drive myself to the race. So, if you’re envisioning Trevor and the kids out on the course cheering me on or waiting at the finish line that didn’t happen.

    Look at this tiny race bib!

    There was plenty of free downtown parking on race morning. I got there around 45 minutes before the race started and had my choice of spots. There was also plenty of time to use the port-a-pots and head over to the start area. A listener named Mike who was there for the half marathon found me and we had a nice chat and got a picture. I also saw MTA member Heidi at the start. She and her sister were doing the 10k which started at 7:15 a.m.

    The race had a good announcer and sound system and they solicited a volunteer from the crowd to sing the National Anthem (since their scheduled person called in sick). The weather was clear and mid-50’s at the start and the early morning light was beautiful. I lined up just behind the 3:45 pace group and waited for the starting gun. I felt excited to be there with just the right amount of pre-race anticipation.

    The Course:

    The start line is on Bridge Street just beyond the draw bridge which opens every 30 minutes. Lake Michigan was visible just to the left and Round Lake to the right. For the first three miles we went through some nice shady neighborhoods before winding out of town on a paved bike/walk path.

    The course is an out and back so that makes it more predictable than a point to point courses. You know anything that goes up on the way out will be down on the way back and vise versa. The course is mostly flat with a few rolling hills. There was one hill in the earlier miles that I briefly walked because I didn’t want to elevate my heart rate too much at that point.

    The course ventures around the local ski mountain Mount McSauba, down tree lined roads, along the lakeshore, and then the turn around point was at Little Traverse Bay. There were a couple miles of the course on a wooden bridge that was a nice change on the legs.

    I can see why Runner’s World Magazine named the Charlevoix Marathon as one of the best “small town marathons” in the United States.

    The course stayed nice and wide throughout and there was plenty of room to run. This felt like a big contrast from previously running the London Marathon where it was crowded the whole way. There were stretches that I wasn’t running around anyone but there were also plenty of sections where I leap frogged other runners who were around the same pace.

    The course is advertized as fast and flat (unless you’re from Florida says the race info). They also advertize a high rate of BQ’s on the course. In 2018 19.6% of marathoners BQ’d and this year 16.4% BQ’d.

    Aid Stations:

    There weren’t many spectators out on the course so it was nice to see the friendly people at the aid stations. The aid stations were located approximately every 1.5 miles and had water and sports drink. A few locations also had extras like candy and there was even a bacon stop. Since the course was out and back the bacon stop was located at mile 3 and 23 and I didn’t feel like testing my body with it at that point. For my fueling I used Generation Ucan snack bars (one 30 minutes before) and ½ bar every 5 miles. I also took some electrolyte capsules. I was also drinking a cup of water at each aid station and dumping one on myself to stay cool in the later miles.

    Use the promo code “MTABQ” to save 15% off your order. Or if you’re new to UCAN, save 25% on your first order with code MTA25”.

    Finish Line:

    During the marathon my mantra was “keep pushing.” This kept me from getting comfortable at a pace and slacking off (and also helped keep my mindset strong). My legs felt strong although I did have some glute soreness which I took as a good sign that they were doing their job (and not giving me hamstring pain).

    I was happy to have a surge of energy to run the last mile with a 7:58 pace. I had a strong finishing kick the final 0.2 miles to cross the finish line in 3:39:25.

    • This was my 58th marathon and 45th state and 4th fastest marathon (haven’t run faster for 5 years). My split for the first half was 1:48:40 and 2nd half split was 1:51:06. Overall, I was 88/364 and the 21/168 female. In addition to squeaking out a BQ (my qualifying time is 3:40).

    The finish line was located back in historic Charlevoix. There were a good number of spectators cheering runners to a strong finish.

    • The men’s winner for the marathon was Leo Foley with a time of 2:42:46.
    • The female marathon champion was Rachel Whipple with a time of 3:07:30.
    • The half marathon male champion was Will Schrantz with a time of 1:13:44
    • The female half marathon winner was Shelby Kelsh with a time of 1:23:27.
    • The marathon had a total of 364 finishers.
    • The half marathon had 719 finishers.
    • The 10k had 279 finishers.
    • And the 5k had 359 finishers.

    The post race area was past the bridge in the downtown area where they’d hosted packet pickup. For food and drink options they had water, chocolate milk, licorice, fruit snacks, bananas, apples, chips, popcorn, pizza, and rice krispie bars. Runners reclined on the grass out in the sun to eat their food, wait for family members, and to participate in the post-race award ceremony.

    MTA Meet Up

    I drove back to our camper and was able to get a shower before we headed back to Charlevoix for the MTA meet up at The Villager Pub. It was awesome to get to meet Dan Beard from MI who ran the marathon, Heidi from MD (who was coming off an injury that prevented her from doing the marathon and walked the 10k) and her sister Wendy who walked her first 10k, and sisters Karen and Beth from MI who did the half marathon as part of their training for an upcoming marathon.

    MTA Meet Up

    After the race I met up with another MTA listener from the Traverse City area named Amy. She’d run and did great in the 5k and it was fun to talk with her. Since my phone died she graciously became my personal photographer. I went and checked my time and was shocked to see that I finished first in my AG (40-44). However I wasn’t able to stick around for the award ceremony because I needed to get back to Trevor and the boys. I also met up with listener Tina and her husband Mike (who was a great at cheering out on the course). Tina also finished 1st in her AG and BQ’d.

    with MTA listener Tina

    How to Keep Pushing in a Marathon

    I mentioned that I started the marathon around the 3:45 pace group but quickly passed the group because there was too much talking and it was hard for me to focus. I guess I just wasn’t in the head space for being around a group the whole marathon (maybe because I’d basically had no privacy or alone time in the previous 5 days as we traveled with the camper). I put on an audiobook (which I find helps keep my mind engaged without the adrenaline spikes that music can provide) and listened to that until my phone died around mile 15.

    My strategy going into the race was to run as strong as possible and leave it all there. That was one reason why I kept a fairly aggressive pace in the beginning.

    I had just come off reading the book Can’t Hurt Me by David Goggins and that really helped me be in a good place mentally. For those who aren’t familiar with him, he came from a very rough background of poverty and abuse and went on to become a Navy Seal and general bad ass.

    He’s a very extreme personality who is driven to find the limits physically and mentally (he also went through Army Ranger training, set the pull up record for 4,230 pull ups in 24 hours, has run the Badwater 135 numerous times, etc.) While I don’t endorse his way of training because he absolutely trashes his body, he shares a lot of great mindset strategies and tips. In fact he starts out the book with a solo mission that goes like this:

    “Situation: You are in danger of living a life so comfortable and soft that you will die without ever realizing your true potential. Mission: To unshackle your mind. Ditch the victim’s mentality forever. Own all aspects of your life completely. Build an unbreakable foundation. Execution: Read this cover to cover. Study the techniques within, accept all ten challenges. Repeat. Repetition will callous your mind. If you do your job to the best of your ability, this will hurt. This mission is not about making yourself feel better. This mission is about being better and having a greater impact on the world. Don’t stop when you are tired. Stop when you are done.” -David Goggins

    There’s a lot of language in the book but it’s also fascinating and a great way to dial in a stronger mental game.

    My Training

    “Please share your goals, pacing strategy, and any adjustments you made during the race.” -Peter

    My goal going into this marathon was to have a strong race and finish as sub-4 as possible. I had a lot of confidence coming off the London Marathon 7 weeks ago that I could at least do that time (3:59) or better. After London I took 2-3 weeks for easy running and didn’t do any runs over 90 minutes during that time. Then I had time to do a 17 mile (2:30) long run and 20 mile (3:05) long run before doing a 3 week taper before this marathon. Both long runs were run in fairly warm conditions on a hilly course and I averaged around a 9:35 pace. So this didn’t give me a lot of information on how my body would do on a flatter marathon course. I’d lost about 6 more pounds since the London Marathon so I knew this would also be a factor in my favor.

    Are you still using the Hanson’s Marathon Training Method? -Debbie

    When we did the episode about how we were training for the London Marathon I mentioned that I was loosely basing my training off the Hanson’s Training Method. So, I need to clarify that I never strictly followed this method. But I did take some features and incorporate them into my training. That would include running more days per week, going into my long run with my legs somewhat fatigued, and capping my longest run at 3 hours.

    Since the London Marathon I’ve been doing most of my shorter training runs on the treadmill because my allergies have been so bad. I also find that it’s easier to keep my pace slower for easy runs on the TM because there isn’t the variation in terrain. I’ve been keeping up my schedule of core and lower body strength training, getting regular massage, and getting lots of sleep.

    My Pacing Strategy

    I can’t say that I had much of a pacing strategy going in to the Charlevoix Marathon. I wanted to keep my effort level fairly steady in the first 20 miles so that it was challenging but not exhausting. From experience I know that I can usually muster a few strong finishing miles so I had the mental confidence going in that I can be strong after mile 20.

    One of my go-to mantras is “I’m stronger after mile 20.” I’ve also heard some coaches say that the first half of a marathon is through mile 20 and the second half is the final 10k. I started just behind the 3:45 pacing group thinking that it would be a nice stretch goal. However, like I mentioned, I decided early on to pass that group because it felt too wearing to listen to the constant chatter. I figured at some point that I might end up seeing them again.

    I tried to take advantage of certain features of the course like opening up my pace a bit on downhill sections. A couple times I glanced down to see my pace, saw it was pretty fast for the early miles, did a body scan (breathing, muscles, etc), and hoped I wouldn’t regret that pace later. I think every marathoner worries occasionally about a fast first half coming back to bite them. I’ve certainly blown up plenty of times later in a marathon. But I knew that my energy felt solid and the cool morning was working to my advantage so I wanted to capitalize on that as much as possible too.

    Mentally I tried to maintain a balance of being focused but not obsessing over the little things. It’s a temptation during a marathon to fall back to the pace of least resistance and I was determined to fight that. My mantra every time I felt any negativity or doubt creep in was “you’re okay, stay hard.” I also kept telling myself, “keep pushing.”

    I was able to reel in a couple runners who had gotten ahead of me during the race and that felt good. It’s okay to let a bit of competition creep in as long as you’re careful to keep the big picture in mind. Most of us aren’t racing for 1st place so it’s important to not let your ego get the better of you by racing people mid-race.

    Around mile 20 I was trying to do some calculations in my head and figured that if I could keep sub-9:00 miles to the finish I would finish around 3:40. But math is hard during a marathon so I didn’t obsess over my pace and just kept pushing. With 3 miles left I realized that I had a good chance of finishing sub 3:40 which would be a BQ if I kept up my pace. But I never allow myself to get overconfident until I’ve actually crossed the finish line.

    with MTA listener Mike

    At mile 24 MTA listener Mike unexpectedly showed up to run the last couple miles with me. One thought I had was “I can’t let him see me whimp out in the last couple of miles.” Despite pushing hard up a final hill I still had enough in me to have a good finishing kick for the last 0.2 miles. It was almost unbelievable to look down and see sub 3:40 on my watch. I got the biggest post-marathon high feeling so happy and grateful for such a strong marathon. When I got over to the timing table and saw my official time of 3:39:25 along with the news that I was first in my age group it was icing on the cake.


    Also Mentioned in This Episode

    CEP Compression -Check out the latest tall compression sock from CEP, the 3.0 with an updated look, upgraded fit and feel thanks to a blend of 16 yarns, with the same best in class graduated compression, now just a little easier to put on. Use the code “Marathon” for 15% off from now till August 31st.

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

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

    DripDrop O.R.S. An electrolyte powder developed by a doctor to treat dehydration. Go to dripdrop.com/mta to get 20% off any purchase.

    VARIDESK -the world’s leading standing desk solution, converting any desk into a standing desk so you can maintain a healthy active lifestyle in the office or at home.

    Love Beets – Love Beets offers fun flavors and simple beet products for beet lovers and beet newbies alike! Use code MTA at checkout for 20% off online orders or look for their products in retail stores nationwide.

    The post Charlevoix Marathon Race Recap + How to Keep Pushing in a Marathon appeared first on Marathon Training Academy.

    See omnystudio.com/listener for privacy information.

    Jul 01 2019

    50mins

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