We’ve got a great episode today with Katie Izzo. I first met Katie at the 2023 Monumental Marathon in Indianapolis. I had the opportunity to be part of a panel with her and a few other pro athletes at the expo, and later, I got to announce her victory in the half marathon there – which was her debut half marathon. That was back in 2023, and since then, she’s been running super well. Just recently, she ran another personal best in the half marathon in Orlando, dropping 16 seconds for a new PR of 70 minutes and 27 seconds.

Katie has an impressive resume. She’s represented Team USA in cross country at the World Cross Country Championships, and she also recently placed third at the Sound Running Cross Country Championships. This summer she competed in her second Olympic Trials, where she placed 13th in the 10,000 meters. While that wasn’t the place she had hoped for, she’ll share more about her journey to the start line and the lessons she’s learned from that experience. Katie also competed in the 2020 (well, technically 2021) Olympic Trials, representing Arkansas, where she had an incredible college career. She placed third at the NCAA Cross Country Championships and helped lead her team to an NCAA championship title in cross country. Katie also spent time competing for Cal Poly during her undergrad, and now she runs for Adidas, calling Flagstaff home as her training base.

I hope you enjoy my conversation with Katie!

What we talked about: 

4:45- Her training team, running for Adidas, and moving to Flagstaff

9:15- Her college career

20:10- The decision to run professionally

22:45- Her two Olympic Trials experiences

32:15- Her half marathon debut

38:45- Making Team USA for cross country

41:15- Plans to run a marathon

32:55- Injuries that she battled this year leading into the Olympic Trials

46:30- What’s next for Katie – Houston Half

55:00- Religious/spiritual beliefs and mainfestation

1:05:20- End of podcast questions

Media Suggestions:

• Ted Lasso

Artists Recommended:

The Band Perry

Keith Urban

Vance Joy

Eric Church

Eli Young Band

Luke Bryan

Post Malone

Jelly Roll

Morgan Wallen

Connect with Lindsey: 

Lindsey on Instagram

Lindsey on Twitter

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In today’s episode of the podcast, we’re continuing with a special series where we step outside the world of running and hear from athletes in other sports. Normally, you tune in for interviews with professional and everyday runners, but today, we’re joined by mountain biker and Olympian, Savilia Blunk. Savilia is an eight-time national champion and recently competed in the Paris Olympics, where she placed 12th.

During our conversation, we discuss what it’s like to reach the pinnacle of the sport—making the Olympic team—and what it feels like to walk away from a race with both triumphs and disappointments. Savilia opens up about how she’s moving forward in her training after the Olympics and how she’s approaching her next steps as an elite athlete.

What I love most about this series is the opportunity to view the world of sport through the eyes of athletes who excel in disciplines outside of running. There’s so much we can learn from them, particularly when it comes to developing a champion’s mindset. Whether they’re on a bike, in a rowing boat, scaling a rock wall, or spiking a volleyball, these athletes are tackling their own challenges and bringing invaluable insights to the table.

We’ve had the privilege of speaking with some incredible athletes in this series, and I encourage you to check out the other interviews, which will be linked in the show notes. Even though we’re talking about different sports, there’s a lot of crossover, especially in the mental aspects of training, and I think you’ll find the episodes just as engaging as this one.

For me personally, as a parent, these conversations are a great opportunity to reflect on how I can encourage my own kids to be hard workers and to take pride in all the things they care about. As I mention in this episode, it’s a delicate balance—teaching kids to push themselves, work hard, and strive for excellence, while also allowing them the freedom to explore and enjoy what they do. Moving our bodies should be fun, and hard work can be, too.

If you’re enjoying this series, or know someone who might appreciate hearing from athletes outside of the running world, please share the episode with them. The best way to support the podcast is by leaving a rating or review on iTunes or wherever you listen. Thank you for being here, and I hope you enjoy my conversation with Savilia Blunk!

What we talked about:

4:30- Savilia’s introduction to the sport

12:05- Learning how to work hard

15:10- How she is feeling coming off of the Olympics

27:15- Bike maintenance

29:35- When she plans to get married

30:20- The moment that she qualified for the Olympics and how the qualification system works

39:30- How cross country mountain biking works and what the course is like

47:10- The technical side of the sport

49:50- Mindset while competing

52:00- End of podcast questions

Show notes:

All Fours

Trips for Kids – nonprofit organization

Other athletes in this series:

Episode 567 with Kristen Faulkner

Episode 570 with Kendall Chase

Episode 571 with Jennifer Lozano

Episode 573 with Sophie Bukovec

Episode 575 with Piper Kelly

Support our sponsors:

Donna Marathon

Join me the weekend of January 31st-February 2nd, 2025 for the Donna Marathon weekend! Use the code “Lindsey10” for 10% off your race registration

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Use the code “another” for 15% off 

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In this episode, I’m joined by two of my favorite people in the running World—Kara Goucher and Des Linden. That’s right, these two incredible women are not only co-hosts of the podcast Nobody Asked Us, but they’re also beloved athletes in the running world. Both have been on this show multiple times, and it’s always such a pleasure to chat with them. Kara, who used to host The Relay podcast with me (a short-lived but super fun time, we all miss her over there!!), and of course, Des—who we all know for her unforgettable 2018 Boston Marathon win. But what I think stands out most about Des is her remarkable consistency over the years and the way she’s always shown up, not just for herself but for the running community. “Keep showing up” is her motto, and so many in the running world have adopted that phrase!

Both Kara and Des are also authors. They are both authors—Kara’s Running for Women and Des’ Choosing to Run—and it’s been so fun watching their friendship blossom over the past year, especially as they teamed up to launch their podcast. We talk a bit about the evolution of their relationship and podcast in this episode. Kara is a two-time Olympic and World Championship silver medalist, and one of the most authentic and honest people I’ve ever met. Her voice and perspective, along with Des’, make their podcast so special.

What excites me most about Nobody Asked Us is how it has the potential to take our sport of running beyond our little bubble. Both Kara and Des have such a wide-reaching platform, and their podcast is a great way to bring new people into the sport and spark more interest in running, which is ultimately so beneficial for all of us.

I’m cheering them on as they continue to grow and succeed in both their podcasting journey and beyond. I hope this intro did them justice, though most of you listening probably already know these two, so they don’t need much of an introduction! That said, I’ll include links to prior episodes with Kara and Des in these show notes if you want to dive into those past conversations.

Okay, enough from me—please enjoy this conversation with Kara and Des!

What we talked  about:

4:00- Nobody Asked Us

8:30- First impressions of each other

19:15- Misconceptions about each other and how the podcast has changed that

25:00- Covering controversial topics

36:10- Favorite running moments in 2024

45:20- Running moments we’re looking forward to in 2025

53:35- End of podcast chat

1:07:07- What is coming up for Des and Kara and Nobody Asked Us

Show notes:

Kara on the I’ll Have Another Podcast previously:

Episode 173

Episode 528

Des on the I’ll Have Another Podcast previously:

Episode 148

Episode 171

Episode 240

Episode 534

Songs:

HomeTown Hero – JR Carol

Stick Season – Noah Kahan

Dirrty – Christina Aguilera

Bad Guy – Eminem

Please, Please, Please – Sabrina Carpenter

All She Wants to Do is Dance – Don Henley

I Know – De La Soul

A Little Respect – Erasure

Podcasts:

Pretendians – Canadaland Investigates Podcast

Nobody Should Believe Me Podcast

Armchair Expert

Connect with Lindsey: 

Lindsey on Instagram

Lindsey on Twitter

Support our sponsors:

Donna Marathon

Join me the weekend of January 31st-February 2nd, 2025 for the Donna Marathon weekend! Use the code “Lindsey10” for 10% off your race registration

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Check out Lindsey Hein’s training plans HERE!

Ben Rosario joins me to share all you need to know about The Marathon Project 2025. He’s one of my favorite guests to have on the show over the years.

From The Marathon Project Website:

Ben has been just about everything there is to be in the running industry: professional runner, run specialty store owner, race director, marketing director, non-profit executive director and Olympic level coach.

During his eight-plus years as the Northern Arizona Elite head coach and executive director, NAZ athletes produced 87 wins, 13 national titles, ten World Marathon Major Top-10s, eight World Championship appearances, and one Olympic Trials Marathon victory.

Part of the The Marathon Project ownership group, Ben serves as TMP CEO and works on everything from branding, content and social media, to athlete recruitment, sponsorships, race day execution and more. He also serves as the TMP Experience Head Coach and has personally written all of The Marathon Project Training Plans.

Show Notes:

The Barn – Wright Thompson

American Midnight – Adam Hochschild

Gambler – Billy Walters

Schedule of Events for The Marathon Project

Friday, December 19th:
10:00am – Course Preview Run
11:00am – 7:00pm – Packet Pick Up and TMP Expo
1:00pm – Professional Athlete Press Conference
5:00pm – 7:00pm – TMP Happy Hour

Saturday, December 20th:
7:20am – TMP 5K
8:40am – Gold Wave Marathon
Noon – Awards Ceremony
10:00am – 1:00pm – TMP After Party

Sunday, December 21st:
7:30am – Professional Marathon
10:30am – Professional Race Awards Ceremony

Today on the podcast, we’re joined by Molly Grabill, who just had a massive breakthrough with a personal best of 2:26:46 at the Valencia Marathon. It was a big day for her, and in this episode, she opens up about not just the time she ran, but the sense of satisfaction she felt crossing the finish line strong. Marathons are tough, and many of us can relate to the challenge of that final 10K. For Molly, it was the culmination of getting the right nutrition, strength training, and preparation all aligned for the perfect race.

If you’re not already familiar with Molly’s story, she’s been on the podcast before—Episode 356 back in 2022—after her second-place finish at the CIM Marathon with a time of 2:29:17. Over the years, Molly has built a reputation as one of the top marathoners in the U.S. She ran for the University of Oregon, where she became a five-time All-American, and has competed in the 2020 U.S. Marathon Trials in Atlanta (placing 25th) and again in the 2024 Trials in Orlando (where she placed 13th).

Molly currently lives in Boulder and trains under coach Rick Rojas, who is the father of fellow elite runner Nell Rojas. She’s also a full-time professional, balancing a busy career with her intense training. In this episode, we also talk about her love of reading and the ways she keeps her mind sharp off the track. It was great to catch up with Molly, and I hope you enjoy this conversation as much as I did recording it!

What we talked about:

3:30- Recapping Valencia Marathon

5:45- Goals going into the race

7:40- How the race played out for Molly

13:30- Looking at Molly’s marathon career as a whole

14:00- How she avoids the comparsion trap in running

16:45- Her training build leading into Valencia

20:30- Her boyfriend, Morgan’s recent success in the triathlon

23:15- Her coaching situation 

27:50- Reflecting on her Olympic Marathon trials result

39:55- What’s next for Molly

44:30- End of podcast questions

Show notes:

Media recommendations:

A Court of Thorns and Roses Box Set

Fourth Wing

Twilight

Harry Potter Series

Throne of Glass 

It Ends with Us

Below Deck

Connect with Lindsey: 

Lindsey on Instagram

Lindsey on Twitter

Support our sponsors:

Previnex

Use code “LindseySuperfoods” for 15% off if you purchase the Gut and Greens Superfood

Use the code “another” for 15% off 

OR use code “LindseyStrength” for 15% off if you purchase their new Muscle Health Plus

Lagoon

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Cornbread

Use the code “Another” at checkout for 30% off your order

Hey friends!! I hope you had a great holiday season. We decided to give it a little break this Friday for Christmas week but I wanted to leave you with a solo episode recapping some of the year, discussing some of my favorite reads of the year and some events I’ll be at this spring!

Big thank you to every person who listens to I’ll Have Another Podcast, thank you to my wonderful editor Emma Benner and the Sponsors who have supported the show over this past year!

Want to support this podcast and get bonus episodes?

Your support is much appreciated –> Lindsey’s Patreon Page

Books Recs:

Finding Me – Viola Davis

Husbands and Lovers – Beatriz Williams

Start with Welcome – Bri Stensrud

The Berry Pickers – Amanda Peters

Demon Copperhead – Barbara Kingsolver

HUGE shout out to our Ride or Die Sponsors:

Previnex

Use code “LindseySuperfoods” for 15% off if you purchase the Gut and Greens Superfood

Use the code “another” for 15% off 

OR use code “LindseyStrength” for 15% off if you purchase their new Muscle Health Plus

Lagoon

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Cornbread Hemp

Use code “another” for 30% off your first order

V.O2

Go to vdoto2.com and use the code “CoachLindsey” for 20% off your subscription

I’m so glad you’re here today for another episode in our coaching series, brought to you by V.O2. Today’s guest is James McKirdy, the founder of McKirdy Trained, one of the largest coaching businesses in the United States. James has built an incredible coaching collective made up of compassionate and knowledgeable coaches, each with years of experience working with athletes of all types and abilities.

In this episode, we talk about a really exciting project James has been involved with—the McKirdy Micro Marathon. If you haven’t heard of it, this was a short-loop race held last October, designed to help fast runners run even faster. The event was a massive success and gained a lot of attention. One of James’s athletes, McKenna Myler, who placed seventh at the Olympic Trials, actually secured her trials qualifier there. Callie Thackery also ran a personal best of 2:21. It was an exciting and innovative event that really made waves in the running community.

James also works with incredible athletes like Tebello Ramakongana, who placed seventh at the 2024 Paris Olympics. Tebello’s marathon personal best is 2:07, and he has a half marathon PR of 1:00:17—truly impressive times. James shares a bit about working with athletes like Tebello and how they’ve shaped their journeys toward success.

One of the things we dive into is James’s work with athletes who come to Flagstaff to train and his professional program that they’ve developed there. The Flagstaff environment is known for its high-altitude training, and James’s program has helped many athletes reach their potential.

You can learn more about James’s coaching at mckirdytrained.com, and if you’re looking for coaching support, they offer a wealth of expertise to athletes of all levels.

I hope you enjoy this conversation with James McKirdy as much as I did! It’s always a pleasure to chat with someone who’s so passionate about coaching and supporting athletes at every stage of their journey. Enjoy the episode!

What we talked about:

5:00- Growing his coaching business

9:35- What makes a good coach

14:00- Fun coaching questions

18:00- His own running injuries

26:00- Developing his professional training group

39:00- His coaching clientelle

43:30- The Olympics Trials marathon standard

52:00- The micromarathon that James and Heather hosted

1:10:00- End of podcast questions

Show notes:

mckirdytrained.com

Media recommendations:

The Bomber Mafia

Cobra Kai

The First Conspiracy

Kristin Hannah books

Connect with Lindsey: 

Lindsey on Instagram

Lindsey on Twitter

Support our sponsors:

Fringe Heals

Use the code “Hein25” for 25% off your order

V.O2

Go to vdoto2.com and use the code “CoachLindsey” for 20% off your subscription

Listen to my episode with the founder of V.O2 here

Lagoon

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Roberta Groner has accomplished so much since her last appearance on the podcast, and I can’t wait to dive into her journey. Most recently, Roberta ran the Valencia Marathon, where she came within just 21 seconds of her personal best, running a 2:29. This was a huge day for Roberta, especially considering her PR is from 2019 in Rotterdam.

Back in 2017, 2018, and 2019, Roberta was getting a lot of attention for her performances, including running in the low 2:30s at CIM in 2017. She was training and racing a lot during that time, and even qualified for the 2020 Olympic Trials. Unfortunately, that race ended in a DNF, but that moment in her life became a turning point, which we talk about in detail during our conversation.

Fast forward to 2024, where Roberta competed in the Olympic Trials in Orlando. She placed 24th with a time of 2:33. While the time goals were no longer in the picture, Roberta shared how the race felt like a return to herself—the love of running and the joy of racing without the pressure. We also talk about how she ran a smart race in Valencia with a one-minute negative split. After executing that strategy, you can’t help but wonder what might happen if she takes a few more risks in future races!

Another highlight of Roberta’s career that we discuss is her amazing performance at the 2019 Marathon World Championships in Doha, where she placed sixth in brutal heat, becoming the top American finisher. She executed that race flawlessly, and it’s one of the moments that truly defines her career. We also touch on the coaching changes in her life and how she has made a significant career shift from nursing to focus full-time on coaching.

On top of all of this, Roberta is a mom to three boys, with one still in high school, and we dive into some of the wisdom she’s gathered along the way.

This conversation was so refreshing, and I felt like I got to know Roberta even better. I hope you do too. I think you’ll walk away from this episode with some great insights on how to enjoy life to the fullest, take risks, and be grateful. Enjoy the conversation with Roberta Groner!

What we talked about:

3:00- Catching up with Roberta post race

18:30- All of the changes in her life in the past 5 years and going full time in coaching

26:30- Being coached by Steve Magness and reflecting on her 6th place finish at the world championships in the marathon

38:00- Roberta’s fueling strategy

40:45- Roberta’s race at Paris

44:00- Roberta’s partner, Sam

50:55- The financial side of running for Roberta

54:00- Breaking masters records

1:00:00- Enjoying every day

1:08:20- End of podcast questions

Show notes:

Roberta on Instagram

Media recommendations:

All the Broken Places

Money Heist

Connect with Lindsey: 

Lindsey on Instagram

Lindsey on Twitter

Support our sponsors:

Fringe Heals

Use the code “Hein25” for 25% off your order

Previnex

Use code “LindseySuperfoods” for 15% off if you purchase the Gut and Greens Superfood

Use the code “another” for 15% off 

OR use code “LindseyStrength” for 15% off if you purchase their new Muscle Health Plus

Lagoon

Use the code “Lindsey” for 15% off your order

On today’s coaching episode, I’m chatting with Will and Samantha Palmer, both coaches for the Florida Gators. Will serves as the Associate Head Coach for cross country and Assistant Coach for track and field, while Samantha is an Assistant Coach for cross country. Before coming to Florida, they were both at the University of Alabama, where they played a big role in leading the team to a third-place finish at the 2022 NCAA Cross Country Championships. Will’s coaching career also includes stints at Georgetown, Western Kentucky, and Iowa, and Samantha was previously an assistant coach at the University of Toledo.

Samantha is an accomplished runner herself, having qualified for the US Marathon Olympic Trials in both 2016 and 2020. She also qualified for the 10,000 meters at the 2020 Olympic Trials. I love the dynamic of having a husband and wife coaching duo—it’s not something you see very often—and we talk a little bit about that in this episode. They’re also expecting their second child, so we dive into how they balance family life with coaching.

In our conversation, we dig into the culture they work hard to build within their teams, what they prioritize to create a successful environment for their athletes, and how they foster a sense of value for every single person, especially when you’ve got star athletes like Parker Valby on your roster. There’s so much valuable insight about coaching philosophies, team dynamics, and balancing career and family in this episode. I really enjoyed getting to know Will and Samantha, and I know you will too!

What we talked about:

5:00- Catching up about the Florida Gators

6:25- Being a married coaching duo while raising a family

11:05- The decision to coach at Florida

25:00- Making sure every athlete feels valued on the team

32:00- Coaching Parker Valby

41:00- Favorite moments as a coach

43:30- Volume for each athlete

54:45- End of podcast questions

Show notes:

The Four Agreements

Connect with Lindsey: 

Lindsey on Instagram

Lindsey on Twitter

Support our sponsors:

Fringe Heals

Use the code “Hein25” for 25% off your order

V.O2

Go to vdoto2.com and use the code “CoachLindsey” for 20% off your subscription

Listen to my episode with the founder of V.O2 here

I’m so excited to have my friend, Steph Bruce, back on the show! She’s been a recurring guest and one of my favorites to chat with, and this conversation is no exception. Steph just had an incredible race at the California International Marathon (CIM), where she placed third with a time of 2:28:41. To put that in perspective, this is just 14 months postpartum after having her third baby. What a year it’s been for Steph—and honestly, what a journey these past few years have been, with all of us watching and cheering her on as she continues to defy the odds.

Looking back before CIM, this is a continuation of her remarkable comeback story. In February, at the Olympic Marathon Trials, Steph was only four months postpartum. Yet she still showed up and ran an impressive 2:47, proving that she wasn’t just recovering, but ready to return to racing at a high level. Fast forward to CIM, and she’s just one minute off her personal best of 2:27, which she ran in Chicago back in 2019. To say this was a great day for Steph would be an understatement—it was an incredible achievement and a testament to her hard work, resilience, and determination.

In this episode, we also dive into some major changes happening in Steph’s professional life. Recently, Hoka NAZ Elite made the decision to let go of several athletes, including Steph. We talk about her perspective on this news, how she’s feeling, and what’s next for her moving forward. It was a candid and insightful conversation, and I’m so grateful to have had the chance to catch up with her.

Honestly, I really enjoy these types of conversations, and it makes me wonder why I don’t do them more often. Talking to Steph is always a blast, and I hope you all enjoy listening as much as I did recording it!

What we talked about:

5:00- Recapping her race at CIM

26:05- The comeback postpartum and deciding to run the trials

37:20- The changes with her sponsorship with Hoka

48:10- How she is feeling heading into the new year

57:25- End of podcast chat

Connect with Lindsey: 

Lindsey on Instagram

Lindsey on Twitter

Support our sponsors:

Fringe Heals

Use the code “Hein25” for 25% off your order

Previnex

Use code “LindseySuperfoods” for 15% off if you purchase the Gut and Greens Superfood

Use the code “another” for 15% off 

OR use code “LindseyStrength” for 15% off if you purchase their new Muscle Health Plus

Lindsey’s training plans

For $5 off the 5k training plans use code “5kFun”

For $10 off half marathon training plans use code “halfmarathonfun”

For $10 off marathon training plans use code “marathonfun”

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