On the ninth episode of Habitual Routine, join Coach Annick Lamar as she helps you assemble your support crew with the help of Joseph Gray, 18-time United States national champion and 2-time World Mountain Running champion.

Coach Annick and Joseph  define what a support crew does and who you need in it, but first they advise you to reflect on yourself as a runner: Do you need people to show up for you on race day physically or emotionally—or maybe a mix of both? Then, they deep dive into how to logistically plan for assembling your team: how to ask, how to prepare them, and most importantly, how to express gratitude and bring your support crew along for the journey. With years of experience assembling crews, Joseph provides a master class in successfully planning and executing this integral component of your virtual marathon preparations.

Follow Joseph Gray.

As you get ready to take on the Virtual TCS New York City Marathon, Gatorade Endurance is working to make sure you're prepped for a great race day! In place of your typical on-course experience, Gatorade Endurance is offering our runners a 25% discount on products to keep you fueled and hydrated. Head here to receive a personalized bib, product discount, and tips on how to properly fuel. Once you enter your name and claim your virtual bib, you’ll receive access to a discount code to purchase products like Endurance Formula and Energy Gels to round out your fueling plan.

On the eighth episode of Habitual Routine, join Coach Annick Lamar and Coach Roberto Mandje as they discuss the art of virtual racing. The coaches are joined by 17-time Paralympic medalist and 23-time Abbott World Marathon Majors champion Tatyana McFadden.

Coach Annick, Coach Roberto, and Tatyana break down “the art of racing” and explain why it is applicable for every runner. Every runner can become a better racer—whether that means getting faster, improving technique, or deepening their enjoyment of the racing experience. The team discusses all the key practices to help you successfully complete your Virtual TCS New York City Marathon.

Follow Tatyana McFadden and check out Tatyana in her newest film, Rising Phoenix, available now on Netflix.

Volvo Cars is eager to rally the collective spirit of runners across the globe to make this marathon as special as ever – and you can be a part of it. Register today to run the Virtual TCS New York City Marathon and enter for a chance to win the Volvo Car of your dreams. Visit RunforVolvoCars.com for more information.

On the seventh episode of Habitual Routine, join Coach Annick Lamar and Coach Roberto Mandje as they help you build your dream virtual marathon course. The coaches are joined by industry veteran Ted Metellus, Vice President of Events at New York Road Runners and Technical Director of the TCS New York City Marathon.

Drawing on Ted’s 20 years of experience organizing endurance events, the three break down how to build a virtual marathon route and discuss all the logistics step by step from creating your personal start village to building a theatrical and celebratory finish line. This episode is essential for all virtual marathoners to really assess their needs as a runner and begin to plan to ensure an incredible Virtual TCS New York City Marathon experience.

As you gear up for the Virtual TCS New York City Marathon, planning your route has never been easier with Strava.

Strava subscribers can get personalized route suggestions in the app, or use the web to plan runs with a whole new suite of easy-to-use features. If you’re not currently a subscriber, get your free trial by going to: www.strava.com/subscribe/nyrr-virtual-races.

On the sixth episode of Habitual Routine, join Coach Annick Lamar and Coach Roberto Mandje as they discuss how to make gains in your training by creating strategic frameworks around rest, recovery, and nutrition.

Beyond the miles on the roads and trails, these three elements are integral to making you a better, healthier, and happier runner. In the first interview, we go to class with Professor Ward, who teaches statistics at Brigham Young University and also happens to be a 2016 Olympian and  Honey Stinger Hive Platinum Athlete. Jared helps us break down actual strategies for you to think about and practice in your own rest, recovery, and fueling.

In our second interview, we chat with Molly Huddle, Gatorade Endurance athlete and two-time Olympian, about her approach to running holistically and how that has made her a better athlete. Molly provides practical insight into fueling for a virtual marathon, and also discusses how being an athlete has helped her find a voice and become an advocate for change in our running community.

Follow Jared Ward.

Follow Molly Huddle.

As you gear up for the Virtual TCS New York City Marathon, our partners at Gatorade Endurance and Honey Stinger want to continue to provide you with the proper hydration and fueling on your runs.

Get 20% off all Gatorade Endurance products using code “TRACK20”

Receive 20% and free shipping on your next order with Honey Stinger using code “Run2020”

On the fifth episode of Habitual Routine, join Coach Annick Lamar and Coach Roberto Mandje as they discuss the most important run in your weekly marathon training schedule: the long run.

The coaches break down the long run in two ways this week—first, they chat with Emily Sisson, New Balance athlete and 2:23 marathoner, about the physical and mental importance of the long run in training. Emily, who is running the 2020 Virtual TCS New York City Marathon, talks about how some things in training come naturally while others are more challenging (professional runners have obstacles, too!), and offers the much-needed reminder to be kind to yourself in pandemic training.

In the second segment, the coaches hit the proverbial trails with Mario Mendoza, a professional trail and ultra runner. The group discusses the unique parallels between trail/ultra running and virtual marathoning. Mario provides specific guidelines on how to prepare for a long run nutritionally, how to build routes to mimic your future race course, and how to recruit and assemble your perfect crew (canine and human!).

Follow Emily Sisson.

Follow Mario Mendoza.

On the fourth episode of Habitual Routine, join Coach Annick Lamar and Coach Roberto Mandje as they discuss what everyone has been lacking these days: motivation. In a world where motivation is waning and difficult to summon, the coaches begin with a discussion on motivation from a scientific and philosophical perspective with Alex Hutchinson, Outside magazine contributor  and New York Times’ bestselling author of Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance.

In the second segment, the coaches discuss the practice of motivation with two extremely driven, dedicated and inspirational runners, Hellah Sidibe and Angela Gonzalez. Hellah Sidibe is a vegan athlete and former professional soccer player who strives to inspire and change lives through his platform and his life experiences. Hellah started a run streak three years ago and chronicles his journey on YouTube, where he has more than 200,000 subscribers. Angela Gonzalez is a coach with NYRR’s Run for the Future and Team for Kids programs, as well as an NYRR cyclist who has helped thousands of runners cross the finish line of the TCS New York City Marathon over many years.

Follow Alex Hutchinson and purchase your copy of New York Times’ bestseller Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance from a local bookseller.

Follow Hellah on Instagram and on YouTube. 

On the third episode of Habitual Routine, join Coach Annick Lamar and Coach Roberto Mandje as they talk about the subject no runner ever likes to think about, but which happens to everyone at some point in their journey: injury.

The coaches break down the injury journey from three unique perspectives: the athlete, the coach, and the medical professional.

We first discuss the physical and emotional process of injury with professional runner and NYRR staffer Mary Cain. Mary provides a candid peek into the process of recovering from a 2018 stress fracture. Secondly, we talk about how a runner can mentally cope, manage, and thrive through the process of injury with NYRR Coach, New York City DOE school social worker, and Columbia University adjunct professor Priya Seshan. And finally, we discuss the biological process of injury and provide tangible advice you can follow to prevent injuries during your virtual marathon training with Anil Nandkumar, Physical Therapist at HSS Sports Rehabilitation & Performance.

For more expert advice, follow Anil and head to Hospital for Special Surgery to check out their performance services.

Have you been enjoying this show, but have some thoughts on how we can help your virtual marathon journey? Send us a voice message—this show is for you! Head to anchor.fm/habitualroutine and leave us your message.

On the second episode of Habitual Routine, join Coach Annick Lamar and Coach Roberto Mandje as they dive deep into the WHY of your marathon training plan with a mini biology lesson focusing on the importance of rest. Then, join two guests: Coffey, a filmmaker, activist, pacer coach, and the founder of Define New York Run Club and Running To Protest; and Victoria Fortune, a social impact leader and Define New York Run Club runner, as they talk about the importance of a coach in a marathon training journey and why representation matters in running.

This conversation addresses the systemic changes that need to happen in society and the running community. Coffey and Victoria remind that we have so much room to improve for the running community to be the welcome space we hope it to be, but as Victoria notes, “There are more commonalities that we have than differences.” We hope this episode resonates with you as a runner. Creating a more inclusive and diverse environment will help make running better.

If you want to learn more about Coffey and Victoria, please follow them on Instagram.

Victoria: @vicmofo

Coffey: @thatcoffeyboy

Follow Define New York Run Club: @DefineNewYorkRunClub

Follow Running To Protest: @RunningToProtest

Watch Coffey’s About the People film here.

In the first episode of Habitual Routine, join Coach Annick Lamar and Coach Roberto Mandje as they discuss how and why you should run the Virtual TCS New York City Marathon this fall. First, the team will deep dive into the five virtual marathon necessities to make your journey successful, and then will be joined by future Virtual TCS New York City Marathon finisher and Host of NPR's Wait, Wait... Don't Tell Me! Peter Sagal as he begins his training journey.

Welcome to Habitual Routine, the long distance runner's podcast.

In our first season, join New York Road Runners’ Coach Annick Lamar and Coach Roberto Mandje as they guide you through every single step of your marathon journey to successfully complete the Virtual TCS New York City Marathon.

Over twelve weeks, the coaches will be joined by a variety of running experts and focus on helping runners reach their virtual finish line. Each week, the team will tackle all the subjects of training specifically for a virtual marathon—how to build a training plan, how to build a course, how to create a support system—the team will be there with you from start to finish to help you successfully cross your virtual finish line.