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Boston Marathon Special – Course Breakdown & Race Day Tips 🏃‍♂️🏃‍♀️

With the Boston Marathon just two weeks away, we're rebroadcasting one of our most popular episodes—our Boston Marathon Deep Dive. Whether you're a first-timer or a seasoned qualifier, this episode is packed with everything you need to know before toeing the line in Hopkinton.

We break down the course mile by mile, highlight key sections like the infamous Newton Hills and Heartbreak Hill, and share expert tips on pacing, fueling, and mental prep. Plus, we offer must-know race day logistics and insight into the unique energy that makes Boston one of the greatest marathons in the world.

Episode Highlights:

• Full course breakdown with pacing strategies
• How to handle the early downhills (and save your quads)
• Tips for conquering the Newton Hills
• Hydration & nutrition planning
• What to expect at the start, finish, and everywhere in between

Hit play and get race-day ready—Boston is calling! 

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In this episode of The HUB Life Podcast, we sit down with Dr. Moose Herring and race winner Tricia Denardis for an in-depth race recap. Moose shares his experience on the course, breaking down the highs, lows, and lessons learned. Tricia, the overall female champion, gives us insight into her race strategy, mental approach, and what it took to secure the win.

We also dive into Tricia’s impressive background—her journey as an athlete, key influences, and what keeps her motivated. Whether you're a seasoned racer or just getting started, this episode is packed with inspiration, training insights, and a firsthand look at what it takes to compete at a high level.

Tune in and get ready to be inspired! 

Tricia Denardis:  https://www.instagram.com/burpeesandburpcloths/

Miles with Moms Podcast: https://podcasts.apple.com/us/podcast/miles-with-moms/id1772651447

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In this episode of the HUB Life Podcast, we dive into Moose’s journey as he transitions from road running to trail running. We break down his training approach, the challenges of building endurance on the trails, and what he’s learned along the way. From technical terrain to pacing strategies and race prep, Moose shares his firsthand experience and what’s surprised him most about the sport. Whether you're a seasoned trail runner or considering your first off-road adventure, this episode has insights and inspiration for every runner.

https://www.instagram.com/activeperformancerva/

https://www.instagram.com/mooseherringmd/

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In this episode, we dive into the science behind ultra-endurance performance with special guest Ryan, known as Ryan Runs Ultras. We put Ryan through three metabolic tests—Resting Metabolic Rate (RMR), Metabolic Efficiency, and VO2 Max—to uncover what fuels his incredible endurance feats.

Join us as we break down the results of these tests and discuss how they apply to training, nutrition, and performance optimization for ultra-distance athletes. Whether you're an ultra-runner, triathlete, or just curious about the science of endurance, this episode offers valuable insights you won't want to miss.

🎧 Tune in for actionable takeaways and behind-the-scenes data from Ryan’s journey!

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https://www.instagram.com/ryanrunsultras_/

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Are you stuck in the cycle of long, monotonous winter rides? In this episode, we’re shaking up the traditional approach to offseason training with the concept of reverse periodization. Join us as we dive into why winter is the perfect time to prioritize high-intensity indoor bike training and how this strategy can set you up for race day success.

We’ll break down:

• The difference between reverse and traditional periodization.
• Key benefits of focusing on power and speed before building endurance.
• Effective indoor workouts to maximize your time and effort.
• Tips for staying motivated through the winter months.

Whether you're a seasoned cyclist or new to the sport, this episode will help you rethink your approach to winter training. Tune in to learn how to leverage reverse periodization to build strength, avoid burnout, and hit your spring races feeling stronger than ever.

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The Four Pillars of Physical Health

• Mobility: The ability of your joints to move freely through their full range of motion, ensuring efficient and pain-free movement.
• Stability/Balance: The capacity to maintain control and equilibrium during movement, essential for coordination and injury prevention.
• Strength: The power to generate force and perform daily activities or athletic tasks with resilience and reduced injury risk.
• Endurance: The ability to sustain physical activity over time, enhancing cardiovascular and muscular stamina.

Dynamic Warm Up Sequence:  https://www.youtube.com/watch?v=b1LLHPjy1fo&list=PLZO-mex6c7t2p-fZ1Q5QGgaNI4epLXnCl

Book Recommendation: The Lost Art of Running: A Journey to Rediscover the Forgotten Essence of Human Movement by Shane Benzie. A fantastic guide to improving running form and efficiency while embracing the joy of movement.
https://www.amazon.com/Lost-Art-Running-Rediscover-Forgotten/dp/1472968085

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In this episode, we dive into the world of trail running, exploring how to get started and why it’s such an incredible workout for both your body and mind. From boosting cardiovascular health and building strength to reducing stress and enhancing mental clarity, trail running offers a unique blend of physical and psychological benefits. Whether you’re new to running or a seasoned athlete looking to hit the trails, we’ll share tips, techniques, and inspiration to help you make the most of this rewarding activity.

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In this episode of HUB Life, Dr. Moose Herrring and Dr. Rob Green dive into essential recovery strategies after a major race or endurance event. From rest periods and active recovery to nutrition and mental reset, we cover the tools you need to bounce back stronger and smarter.

We also take a closer look at plyometrics: those explosive, high-intensity movements often hailed for building power and speed. While these exercises can offer significant benefits, they have inherent risks—especially for runners. Learn when and how to use plyometrics safely to maximize performance without jeopardizing your progress.

Whether you’re recovering from a PR effort or contemplating adding plyos to your routine, this episode has something for you! Tune in to stay informed, stay healthy, and keep moving forward.

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In this episode of HUB Life, Dr. Moose Herring and Dr. Rob Green dive into the art of goal transition and why it's perfectly fine to shift your focus. Whether you're aiming for new personal records or making adjustments to suit your lifestyle, we explore the key questions that help you navigate change with purpose.

1. Why is change necessary?
2. Assessing where you are now and how you got here.
3. Defining where you want to go next.
4. Creating strategies and tactics for a successful transition.

Tune in for actionable insights on how to reassess your path and redefine success on your terms!

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In this episode of the HUB Life Podcast, Dr. Moose and Dr. Rob dive into their top 5 favorite things that keep their endurance lifestyle thriving. From training hacks and recovery tools to nutrition tips and mindset shifts, they share what keeps them motivated, performing at their best, and enjoying the journey. Whether you’re a seasoned athlete or just getting started, this episode is packed with practical advice and personal insights that can help elevate your endurance game. Tune in and get inspired to take your endurance lifestyle to the next level!

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