Guest Co-Host: Abby Stanley

Fast Facts: This week's fact facts section covers some quick news topics for the week, including Craig Engels cutting the mullet and shaving the stash, Kara Goucher's first ultramarathon, updates on Colleen Quigley and Emily Infield's training and more.

NCAA XC Regionals and Nationals: This week's main topic is a run down of the nine NCAA DI Regional Championships that took place this past weekend. Lauren and Abby also share their predictions for the National Championships coming up this Saturday, November 23rd.

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This episode is sponsored by Rapid Reboot, use code "UPANDRUNNING" for 5% off your purchase at www.rapidreboot.com