How does an athlete maintain a high level of performance for not just one Olympic cycle, but four? What does it take to sustain a love for your sport through injuries, setbacks, and the natural evolution of aging? It requires a deep understanding of the method behind the miles.

In this episode, Heidi sits down with her friend and fellow elite runner, Becki Spellman—a 4-time Olympic Marathon Trials qualifier and coach with nearly two decades of experience. They dive deep into the lessons learned over a 30-year running career, from the mental shift that unlocked Becki’s longevity to the critical training adjustments that master's athletes need to make.

This is a powerful conversation about the art of coaching, the evolution of the sport, and the profound life lessons that running teaches us about resilience, community, and knowing what we are truly capable of.

KEY MOMENTS:
01:47 - Meet Becki Spellman: Twin Mom, Coach & 4x Olympic Trials Qualifier
06:12 - The Surprising Shift from Miler to Marathoner
09:29 - The Secret to 16 Years of Elite Performance: Longevity & Mindset
12:23 - Key Training Adjustments for the Master's Athlete
19:18 - The "Headcase" Label: Overcoming Mental Barriers in Sport
20:45 - What Coaches Wish Athletes Knew: "Workouts Aren't Tests"
24:15 - What Athletes Should Communicate to Their Coaches
28:23 - The Biggest Shifts in Running Culture Over the Last 20 Years
31:02 - A Coach's Perspective: How to Build a Marathon Training Year
44:05 - The Greatest Lesson Running Teaches About Life

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If something in today's episode spoke to you, please share it with someone who might need it, or leave a quick review. Your presence here truly means so much. Remember, balance isn't something you find, it's something you create one intentional breath, one small choice at a time.

For many dedicated athletes and high-achievers, an injury or major setback can feel like a devastating loss of purpose and control. We become fixated on the one thing we can’t do, rather than the limitless potential of what we can do.

In this deeply personal and strategic episode, Heidi shares her expert method for transforming injury—or any failure—into a profound opportunity for growth. Drawing on her own experience coming back from a hip fracture, she breaks down the 5 essential pillars that allow you to shift from a stressful recovery to a strategic "Healing Block."

This is an intentional guide to rebuilding from the inside out, reducing inflammation, recalibrating your nervous system, and acquiring new skills that will make you a stronger, more resilient human being when you return to your sport.

Learn why the key to healing is letting go of control and giving your body the nourishing environment it needs to thrive.

0:52 - Hook: Turning Injury or Setback into Opportunity/Growth
2:35 - Pillar 1: Shifting the Lens to a "Healing Block" Mindset
3:47 - Pillar 2: Making a List of What You Can Do (The mission to decrease full-body inflammation)
6:11 - Pillar 3: The Challenging but Necessary Practice of Stillness (Breathwork, Sauna, Epsom Salt Baths)
7:51 - Pillar 4: Focusing on a Non-Exercise Hobby (Heidi's Sourdough journey and the lesson in patience)
9:34 - Pillar 5: Re-focusing on Tissue Work, Mobility, and the Movements You Can Do
10:25 - A Final Thought: Why You Must Nourish, Not Restrict, During Healing

STAY CONNECTED:

If something in today's episode spoke to you, please share it with someone who might need it, or leave a quick review. Your presence here truly means so much. Remember, balance isn't something you find, it's something you create one intentional breath, one small choice at a time.

For many high-achievers and dedicated athletes, the time between training goals can feel unstructured and even stressful. We finish a race or a strength cycle and immediately wonder, "What's next?" But what if this in-between phase is the most critical part of your training?

In this episode, Heidi shares her expert method for making your "off-season" or training break a period of profound restoration and growth. She breaks down her five essential pillars—from cellular repair and nervous system recalibration to reconnecting with joy. This is not about being lazy; it's a strategic, intentional process of rebuilding from the inside out.

Learn how to leverage your downtime to come back stronger, more resilient, and more connected to your purpose than ever before.

KEY MOMENTS:
00:56 - Why Breaks Between Training Blocks Are Critical for Longevity
02:03 - Pillar 1: Rebuild From the Inside Out (Nutrition, Sleep & Hormones)
03:53 - Pillar 2: Reflect and Reconnect (Journaling & Assessing Your Last Cycle)
04:43 - Pillar 3: Move with Intention, Not Obligation (Recalibrating Your Nervous System)
06:11 - Pillar 4: Revisit Joy (Filling Your Emotional Tank)
08:08 - Pillar 5: Reset Your Compass (Setting New, Aligned Intentions)
09:32 - Quick Recap of the 5 Pillars
11:52 - A Closing Thought: "I trust that the next step will appear at its right time.

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For an athlete, what happens when the one thing that defines you—your ability to move freely—is taken away? For Heidi, this question became a lived reality for three long years.

In this deeply personal and vulnerable solo episode, Heidi pulls back the curtain on her grueling journey with a mysterious leg injury that led to a hip stress fracture and major surgery. She shares the raw story of shifting from an athlete who "grinded through the pain" to a wellness guide who learned the profound art of listening to her body. This is a story about surrender, patience, and redefining what success looks like.

This episode is more than a race recap; it's a testament to the resilience of the human body and spirit, and a powerful reminder that true strength often begins with the bravery to be still.

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