Emily Richards comes back to D3 Glory Days as a guest.

She gives us an update on her post collegiate running. The 9x D3 Champ had a contract with Hoka but lost the contract during COVID. She now runs with Tracksmith in their amateur development program.

Emily shares her journey of running without a contract and where she fits in the sport of running.

She's made 7 US championships and is still eyeing the sub 2 barrier. This season she was very consistent running 2:00, 2:01 and 2:02 but just missed breaking the barrier.

She also goes into how coaching at Ohio Northern has impacted her running.

Emily shares great insight into keeping the dream alive.

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"I had such a low opinion of myself after going through the addiction that I thought, 'I am not going to be mediocre at anything that I do in my life.'"

The endurance athlete masters' superstar, Ken Rideout, joins D3 Glory Days. We extend our first non running invitation to Ken as he played D3 Football and Hockey at Framingham State.

Ken takes us through his July where he competed and won the Gobi March. The Gobi March is a 155 mile trek through the Gobi Desert and is absolutely insane challenge.

Ken brings an incredible outlook on endurance sports and how he's able to push himself so hard.

A lot of that comes from his opioid addiction. He talks about the vital role endurance sports had in his sobriety.

Ken covers a lot and you'll want to go run 10 miles after this.

Learn more about Ken here.

How to Support D3 Glory Days:

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2x Shot Put champion Roger Steen joins D3 Glory Days to recap his meet out at USAs, his time at UW-Eau Claire, and how coaching has been so impactful to his own throwing.

Roger went to UW-Eau Claire with the intention of just playing football. After the season, he wanted to continue competing and asked to try out for track and field. With a strong program, Steen felt behind in his training and actually thought he was going to get cut.

He continued to put the training in and at his first national meet, finished third.

After a disappointing finish his junior year, Steen and Eau Claire set out to make things right. His senior year he won both shot put titles. That gave him a taste of what he could do.

He made his first Olympic Trials in 2016 and has steadily improved each year.

This year he has thrown a PB of 22.08m and finished 8th at USAs.

He plans to compete next season to earn a spot on the Olympic team.

Follow his journey on Instagram.

How to Support D3 Glory Days:

⁠⁠⁠⁠D3 Glory Days Venmo⁠⁠⁠⁠.

⁠⁠⁠⁠We launched a Patreon!⁠⁠⁠⁠

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When Annika Urban stepped off the track for the final time in Rochester, NY, she would move on from a D3 career as a two time national champion.

It’s an incredible story of determination and falling in love with the process when you realize she finished 266th in the 2019 Cross Country National Championships.

She credits her first big jump to being competitive with her brother. Over COVID, they would run a lot together and she didn’t want to lose her runs to him. Annika began stacking her days together and enjoyed the process.

As she became a better a runner, she didn’t let that affect that way she viewed herself. She continued to get this nervous excitement for races and went to practice excited to run with her teammates everyday.

It’s clear she cherished her time at Emory and the experiences she shared with her teammates. While many runners will be using their final year of eligibility, Annika is heading into the real world. She’ll be working for the US News and World Report while still training with Coach Linh Nguyen, her college coach.

If you need to be inspired today, listen to Annika!

How to Support D3 Glory Days:

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"I found something I can do well in and want to keep excelling in every day to see my family be proud of me."

Sam Blaskowski joins D3 Glory Days to talk records, team culture, and life after UW-La Crosse. Bad news for the rest of D3, Sam isn't going anywhere.

Sam takes us through the national meet with the highs of winning and setting a record, to the lows of watching Ethan Gregg get DQ'd.

We learn why the UW-La Crosse team has such a strong team culture and it feeds into his passion for team success over individual success.

Sam goes into what he's looking to do in the future. He plans on staying at UW-La Crosse with the goal of going pro. He wants to see how far track and field can take him. After all, he's basically just getting started with the sport.

A fun conversation with a surprise guest.

How to Support D3 Glory Days:

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"I was saying, 'yay, yay, yay,' in my head the minute I started not seeing anyone with me at all. You just get closer to the finish line and it's like, 'wow, this is mine.'"

Michelle Kwafo describes the feeling of pulling away from the field to win her first national title. Not only did she win the national title, but she set the new D3 100m Record in the process. 11.49 (+0.5 m/s) is now the standard in D3 sprinting. She had lowered the record from 11.64 to 11.62 in prelims and shaved off even more in the final.

On top of that, she finished runner up in the 100mH running the #4 All-Conditions time of 13.56. She started track as a hurdler so she has a special place for hurdles. For her to finish runner up and dip into the 13s was something she never expected.

Michelle takes us through what it's been like to train at Coast Guard and the extended responsibilities she has that most college students don't. She breaks down what her career in the Coast Guard looks like. There was some hope of her finishing her eligibility with a full-ride to a D1 schools, however, the Coast Guard has rejected that. IF you're the decision making in this process, let Michelle run!

BPN Ambassador

We’re excited to be Ambassadors for Bare Performance Nutrition. A supplement company that gets you ready for next competition. Whether it’s protein or electrolytes, their supplements are geared to help you compete at your best. I’ve been taking their electrolytes to refuel after a run and can it increase my recovery. If you’re interested in trying them out, head over to ⁠⁠their website and try today⁠⁠.

How to Support D3 Glory Days:

⁠⁠D3 Glory Days Venmo⁠⁠.

⁠⁠We launched a Patreon!⁠⁠

⁠⁠Subscribe and leave us a review on Apple Podcasts⁠⁠

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The 2023 D3 Outdoor track and field national championships are here! We sit down with four athletes to hear how their season went, what they’re looking forward to in Rochester, and how they handle the big meet.

Four unique storylines from these athletes were uncovered:

Max Svienty - massive progression in college

Natalia Sawyer - almost didn’t run college

Matt McBride - keeping with the Mt. Union tradition

Gabby Noland - coming back after time off with her extra eligibility

All four gave great insight into how they handle the meet. We’re pumped to call their races.

TimeStamp:

Max Svienty - 2:46

Natalia Sawyer - 25:00

Matt McBride - 40:10

Gabby Noland - 55:36

National Meet Prediction Contest

BPN Ambassador

We’re excited to be Ambassadors for Bare Performance Nutrition. A supplement company that gets you ready for next competition. Whether it’s protein or electrolytes, their supplements are geared to help you compete at your best. I’ve been taking their electrolytes to refuel after a run and can it increase my recovery. If you’re interested in trying them out, head over to ⁠⁠their website and try today⁠⁠.

How to Support D3 Glory Days:

⁠⁠D3 Glory Days Venmo⁠⁠.

⁠⁠We launched a Patreon!⁠⁠

⁠⁠Subscribe and leave us a review on Apple Podcasts⁠⁠

⁠⁠Instagram⁠⁠, ⁠⁠Twitter⁠⁠ and ⁠⁠Strava⁠⁠.

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Fresh off a 4minute PR and an OTQ, Jesse Joseph joins D3 Glory Days.

One look at Jesse’s TFRRs and his marathon PR, and you see a classic story of progression. Jesse didn’t see a breakthrough in his running until his senior year. That’s when he finally made the varsity cross country team and qualified for the 10k outdoors.

That breakthrough was everything he needed to keep going with running. After graduation, he moved up to Portland, Oregon where he immersed himself in the running culture. He trains with the Jacuzzi Boys Athletic Club and his wife also runs competitively.

A big reason for Jesse’s continued success after college comes from the community he’s in. He’s grateful to be surrounded by people that still want to get after it and chase their dreams.

He’s just a week removed from running 2:16:48 but it already has him wondering what he can do next.

Catch Jesse in local track and XC races around Portland before he jets off to run in Orlando for the Olympic Trials.

BPN Ambassador

We’re excited to be Ambassadors for Bare Performance Nutrition. A supplement company that gets you ready for next competition. Whether it’s protein or electrolytes, their supplements are geared to help you compete at your best. I’ve been taking their electrolytes to refuel after a run and can it increase my recovery. If you’re interested in trying them out, head over to ⁠⁠their website and try today⁠⁠.

How to Support D3 Glory Days:

⁠⁠D3 Glory Days Venmo⁠⁠.

⁠⁠We launched a Patreon!⁠⁠

⁠⁠Subscribe and leave us a review on Apple Podcasts⁠⁠

⁠⁠Instagram⁠⁠, ⁠⁠Twitter⁠⁠ and ⁠⁠Strava⁠⁠.

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"I trust my training for the past three years. It hasn't failed me"

Christian Patzka joins D3 Glory Days to talk about his exciting 5k championship, what he looks forward to this season, and why he's trusted his training through college.

In this era of running, you can find what other people are doing very easily. Patzka doesn't get caught up in what others do and continues to trust the way he's been training throughout college.

He came into Whitewater as a 4:30/9:40 type high school athlete and credits his big jump to the consistency in his training.

A big spark for him this year came after a narrow defeat in the Steeplechase at the 2022 outdoor meet. A fast 3 mile run at 1am in the parking lot of the hotel gave him a lot to think about.

With 2 fulls years left in D3, Patzka plans to make the most out of his time left.

BPN Ambassador

We’re excited to be Ambassadors for Bare Performance Nutrition. A supplement company that gets you ready for next competition. Whether it’s protein or electrolytes, their supplements are geared to help you compete at your best. I’ve been taking their electrolytes to refuel after a run and can it increase my recovery. If you’re interested in trying them out, head over to ⁠their website and try today⁠.

How to Support D3 Glory Days:

⁠D3 Glory Days Venmo⁠.

⁠We launched a Patreon!⁠

⁠Subscribe and leave us a review on Apple Podcasts⁠

⁠Instagram⁠, ⁠Twitter⁠ and ⁠Strava⁠.

⁠D3 Glory Days Merch

"There was so much joy, not just at the finish line, but throughout the whole time."

Fresh off of winning the Carmel Marathon in 2:33, we welcome Parley Hannan back to D3 Glory Days.

The 3x D3 Champion from Ithaca ran an OTQ in her debut marathon. She takes us through her training and how she necessarily wasn't planning to run a marathon.

She also is very honest and open with us about her disordered eating and how it impacted her today. Much of her early running post collegiately was a way to quiet the voices in her head that were caused by her eating disorder.

She opens up about taking herself to get treatment at a clinic in Denver and why she left.

Parley reflected on how this race has inspired her to realize she can train and fuel in a healthy manner so she can continue to improve her marathon time.

We're excited to see Parley running so well and can't wait to see what she does next.

BPN Ambassador

We’re excited to be Ambassadors for Bare Performance Nutrition. A supplement company that gets you ready for next competition. Whether it’s protein or electrolytes, their supplements are geared to help you compete at your best. I’ve been taking their electrolytes to refuel after a run and can it increase my recovery. If you’re interested in trying them out, head over to their website and try today.

How to Support D3 Glory Days:

D3 Glory Days Venmo.

We launched a Patreon!

Subscribe and leave us a review on Apple Podcasts

Instagram, Twitter and Strava.

D3 Glory Days Merch