Marathon Handbook Podcast

This week, Michael, Alex, and Katelyn dig into that enduring debate before working through a full mailbag of listener questions: from whether it's worth traveling internationally for a bucket-list marathon, to pacing strategy on brutally hilly courses like Boston, to setting a realistic goal for your first-ever marathon.

Chapters:
0:00 Intro & Icebreakers
4:59 Sponsor: Kila Custom Insoles
7:01 Fall Marathon Training Kicks Off
7:42 Training Updates: Katelyn, Alex & Michael
24:51 Sponsor: Lagoon Sleep Pillows
26:40 Q1: Should You Travel for a Marathon? (London Marathon Lottery)
49:37 Sponsor: Marathon Handbook RunClub
53:01 Q2: Is Cross-Training a Substitute or Compliment to Running?
1:15:04 Q3: Setting a Realistic First Marathon Goal Pace
1:21:07 Q4: Pacing Strategy for Hilly Marathons (Boston)
1:42:15 Q5: Balancing Music and Marathon Training
1:54:11 Wrap-Up & Announcements

SUPPORT OUR SPONSORS:

Kila creates custom insoles made with supershoe foam. Visit kilarun.com and use code “marathon” to get $80 off your first order.

Lagoon pillows help us sleep better, so we run better.  Want to try? You can save 15% with code MARATHON. Go to https://LagoonSleep.com/marathonhandbook and take the 2-minute sleep quiz to find your match.  

Join Marathon Handbook’s RunClub for access to our members-only podcast, training plans, community rooms, merch and more: https://marathonhandbook.com/runclub

Shop Marathon Handbook Merch: https://store.marathonhandbook.com

Elevation Calculator:
https://30grados.com/en/perfil-de-elevacion-y-pendiente

What should marathon pace actually feel like? On this episode of the Marathon Handbook Podcast, Michael Doyle, Katelyn Tocci, and Alex Cyr break down how to dial in your marathon pace using RPE and lactate threshold, whether you need a running coach, when to wear super shoes on race day, and how to figure out your true running ceiling. Plus, Katelyn recaps crushing a two-hour PR at the Vermont 100 and Michael shares his hilliest (and weirdest-named) run through rural Newfoundland.

Chapters:
0:00 Intro: doubling season
1:30 Katelyn's Vermont 100 recap & PR breakdown
7:50 Crushing a two-hour Vermont 100 PR
9:51 Being the happiest runner on the course
11:36 Running Newfoundland's hilliest, weirdest towns
17:30 Recognized by a fan mid-dinner
21:39 Preview: pacing, super shoes & running ceiling
25:29 Should you hire a running coach?
38:00 What should marathon pace feel like?
58:00 Training for a marathon with a demanding job
1:20:24 To super shoe or not to super shoe
1:35:29 What is your running ceiling?
1:48:10 Wrap-up & listener shoutouts

SUPPORT OUR SPONSORS:

This episode is presented by Momentous. Use promo code MARATHON for up to 35% off your first order: https://⁠livemomentous.com

Lagoon pillows help us sleep better, so we run better.  Want to try? You can save 15% with code MARATHON. Go to https://LagoonSleep.com/marathonhandbook and take the 2-minute sleep quiz to find your match.  

Join Marathon Handbook's RunClub for access to our members-only podcast, training plans, community rooms, merch and more: https://marathonhandbook.com/runclub

#MarathonTraining #MarathonPace #RunningPodcast #Vermont100 #SuperShoes #RunningCoach #MarathonHandbook

It's hot everywhere right now, so Michael, Alex, and Katelyn are breaking down 8 science-backed (and battle-tested) hacks for running in extreme heat and humidity. From heat acclimatization and dew point pacing to pre-cooling tricks, electrolyte hydration, and knowing the warning signs of heat exhaustion vs. heat stroke, this episode covers everything you need to train safely through a heat wave.

Chapters:
0:00 Intro
1:52 Send Us Your Questions for Brad Stulberg
4:44 Sponsor: Lagoon Pillow
6:24 8 Hacks for Running in Heat: Overview
15:53 Hack 1: Embrace the Heat (Acclimatization)
24:05 Hack 2: Run by Feel (Dew Point)
36:39 Sponsor: Marathon Handbook Run Club
40:03 Hack 3: Pre-Cool Before Running
45:28 Hack 4: Hydrate With Electrolytes
53:57 Hack 5: Time It Right
1:01:36 Hack 6: Dress for Physics
1:07:24 Hack 7: Target Your Hotspots
1:10:13 Hack 8: Recognize Heat Illness
1:15:32 Bonus: Build Your Own Pace Calculator

SUPPORT OUR SPONSOR:
Lagoon pillows help us sleep better, so we run better.  Want to try? You can save 15% with code MARATHON. Go to https://LagoonSleep.com/marathonhandbook and take the 2-minute sleep quiz to find your match.  

Join Marathon Handbook’s RunClub for access to our members-only podcast, training plans, community rooms, merch and more: https://marathonhandbook.com/runclub

Shop Marathon Handbook merch: https://store.marathonhandbook.com

Whether you're training for a fall marathon, running ultras in tropical heat, or just trying to survive your daily run this summer, these tips will help you run smarter — not just tougher — in the heat.

Got a question for our upcoming guest, author Brad Stulberg? Drop it in the comments or send it our way, details below!

https://marathonhandbook.com/how-brad-stulbergs-books-on-excellence-inspired-kipchoges-and-sawes-marathon-world-records/

#RunningTips #HeatTraining #MarathonTraining

Josh Kerr just ran 3:42.66 to break the men's mile world record, ending Hicham El Guerrouj's 27-year hold on the mark.In this episode, Michael Doyle, Jessy Carveth, and Alex Cyr break down the race lap-by-lap and split-by-split, dig into Brooks' "Project 222" campaign behind the attempt, and debate what it means for the current golden era of middle-distance running.Then Jessy Carveth sits down with Josh Kerr himself for an exclusive interview on the race, his mindset down the final stretch, the Ingebrigtsen rivalry, and what might be next, including a possible run at the 1500m record.Splits from the race: 400m – 55.3, 800m – 1:51.1 (55.8), 1200m – 2:46.5 (55.4), Mile – 3:42.66 (54.9 final 400m).Chapters:0:00 Intro0:35 Instant reaction panel intro2:15 First reactions to the world record4:54 3:42.66 — the new world record, by the numbers5:54 What is Project 222?7:27 Lap 1 breakdown — the opening 55.39:52 Wavelight tech and Yared Nuguse as the spoiler11:15 Lap 2 — pacers step off, crowd erupts12:36 The bell lap — briefly a three-horse race13:45 Final lap — Kerr's fastest 400 of the race14:14 Race vs. time trial: comparing it to Breaking416:23 Inside Project 222 — Brooks' rollout and Easter eggs18:08 Why racing beats time trials — Nuguse's role20:16 The "contentification" of professional running20:45 The Kerr vs. Ingebrigtsen rivalry21:49 Full 400m splits, one more time23:25 The pre-race 1200m time trial video24:17 Hero or villain? Hot takes27:00 Interview with Josh Kerr begins27:30 Why it had to be a real race, not a time trial28:40 Racing Nuguse down the stretch30:02 Staying present through a 54.9 final lap31:19 Will there be a "mini Bannister effect"?32:19 Reaction from El Guerrouj, and time with Coe and Cram33:04 Is the 1500m record next?33:51 Why take this on with no Olympics on the table34:56 The training breakthrough that made 3:42 believable36:05 Making training public — the future of the sport37:32 Closing thanks

This week Michael, Alex, and Katelyn dig into the mailbag for some of the toughest questions runners face: how much you can realistically improve in six months before a goal marathon, whether it's insane to run two World Marathon Majors a month apart, finding a super shoe that won't aggravate a bad knee, and more. Plus, Michael gets called out (fairly) for some inaccurate comments about the Glass City Marathon.Chapters:0:00 Intro6:34 Momentous Sponsor8:42 Back from the break9:20 Mailbag: super shoes for a bad knee33:12 Lagoon Sponsor34:51 Back from the break35:24 Voice note: running two World Marathon Majors in a month52:48 Join Marathon Handbook RunClub56:12 Back from the break56:26 Mailbag: chasing a sub-3 marathon1:22:52 Mailbag: a comfier race day shoe1:30:46 Correcting our Glass City Marathon comments1:37:16 Mailbag: adding volume to a sub-20 5K plan1:43:17 Wrap upSUPPORT OUR SPONSORS:This episode is presented by Momentous. Use promo code MARATHON for up to 35% off your first order: https://⁠livemomentous.comLagoon pillows help us sleep better, so we run better. Want to try? You can save 15% with code MARATHON. Go to https://LagoonSleep.com/marathonhandbook and take the 2-minute sleep quiz to find your match. Join Marathon Handbook’s RunClub for access to our members-only podcast, training plans, community rooms, merch and more: https://marathonhandbook.com/runclubMarathon Handbook merch: https://store.marathonhandbook.comGot a question for the show? Email [email protected] or leave us a voice note at speakpipe.com — we might play it on the pod.Brad Stulberg's book on excellence:https://marathonhandbook.com/how-brad-stulbergs-books-on-excellence-inspired-kipchoges-and-sawes-marathon-world-records/

This week on the Marathon Handbook Podcast, Michael, Katelyn, and Alex kick things off with a recap of Alex's busy wedding weekend on Prince Edward Island, complete with a surprise timed 5K. Then it's into a full Q&A covering some of our most-requested topics: how to fit marathon training into a packed schedule as a working parent, building a smart long-term plan toward a Boston Qualifier, what a "rocker profile" actually does in a super shoe, and whether a declining VO2 max means your marathon days are numbered as you age.Chapters:0:00 Intro0:36 Alex Cyr's Wedding Weekend Recap17:37 Sponsor: Lagoon Sleep Pillows19:18 Back From Break / How to Submit Questions20:26 Q&A: Marathon Training With Kids & No Time to Spare33:34 Q&A: Long-Term Planning Toward a Boston Qualifier43:42 Q&A: What Is a Rocker Profile in Running Shoes?51:33 Q&A: Is Your VO2 Max Declining With Age?1:03:14 Run Club, Community & Wrap-UpSUPPORT OUR SPONSOR:Lagoon pillows help us sleep better, so we run better. Want to try? You can save 15% with code MARATHON. Go to https://LagoonSleep.com/marathonhandbook and take the 2-minute sleep quiz to find your match. Join Marathon Handbook’s RunClub for access to our members-only podcast, training plans, community rooms, merch and more: https://marathonhandbook.com/runclubMarathon Handbook merch: https://store.marathonhandbook.comGot a question for the show? Send a voice memo (90 seconds or less) with SpeakPipe at https://marathonhandbook.com/podcast/, or email us at [email protected].

This week on the Marathon Handbook Podcast, Michael Doyle, Alex Cyr, and Katelyn Tocci tackle a stacked mailbag of running questions covering race-day super shoes, chronic blisters, heart rate confusion, and exactly how long your longest training run should be before marathon day.

SUPPORT OUR SPONSORS:

This episode is presented by Momentous. Use promo code MARATHON for up to 35% off your first order: https://⁠livemomentous.com

We use RYTHM for easy, convenient blood tests. 15% OFF : https://RYTHM.HEALTH/MARATHON

00:00 Intro: Alex's wedding vs. Canada's World Cup game08:08 Send us your questions09:51 Momentous Creatine (sponsor)12:00 Should you train in your race-day super shoes?20:56 Best shoe to break 20 minutes in the 5K26:30 Should you pause your watch during interval recoveries?35:22 Rhythm Health blood testing (sponsor)37:48 Urgent Shoe Stress: fixing chronic blisters47:43 Chinese running shoe brands: Xtep, Li-Ning, Anta58:30 Is my marathon heart rate too high?1:07:00 Heart rate vs. RPE for easy runs1:16:19 How long should your longest long run be?1:26:11 Run Club, merch, and what's coming next week

Randi Zuckerberg is best known as the sister of Meta founder Mark Zuckerberg, but in the ultra running world, she's building a reputation entirely her own. After a 20-year running hiatus, Randi returned to the sport in 2023 and has since completed two Cocodona 250s, set the overall FKT on the Baja Sur Trail, and run a marathon PR at the Boston Marathon... all at age 44.In this episode, Jessy Carveth sits down with Randi to unpack her remarkable spring of racing, the mental and physical strategies behind her 10-hour Cocodona improvement, and how she balances life as an entrepreneur, mother of three, and elite ultra runner.Chapters:0:00 Teaser: Using AI and a donkey to solve a hydration crisis0:33 Intro — Who is Randi Zuckerberg?1:54 How the body is holding up after a jam-packed spring3:02 From Facebook Live pioneer to ultra runner4:14 Quick fire questions (coffee, road vs. trail, headphones)4:51 The 20-year running hiatus and comeback story8:38 Why an entrepreneur's mindset is perfect for ultra running11:31 The Double Boston: 5K with her son + marathon PR16:12 Cocodona 250 Year 2: How she cut 10+ hours off her time19:29 Sleep strategy: 40 hours awake, 125 miles before first rest23:23 The darkest moments of the race — and how she got through them27:30 Recovery, a torn hip labrum, and unorthodox Cocodona training30:34 The Baja Sur Trail FKT — and the donkey water station39:30 Balancing training with motherhood and entrepreneurship43:24 Fueling for 250-mile ultras (Coca-Cola as a health food)47:14 Shoes, Mount to Coast, and getting brother Mark Zuckerberg to try them53:31 What's next: Badwater pacing, the Bronx perimeter, NYC Marathon55:57 Advice for runners in their 40s

How do you plan a running goal that's 2, 3, or even 5 years away and stay motivated long enough to hit it? This week, Michael Doyle and Katelyn Tocci answer listener questions on long-term goal setting for distance runners: the right mindset, how to structure your training years, and when to make the jump from half marathons to the full.0:00 Intro — Alex's Wedding Month & What's Coming8:23 This Week's Topic: Long-Term Goal Setting9:22 Sponsor: Lagoon Sleep Pillows11:13 How to Submit Your Questions12:35 Q1: Eric's Sub-2:58:50 Marathon Goal (Stockholm)31:33 Q2: Connor's 5-Year Great South Run Plan (Portsmouth)47:42 Q3: Megan's 3:45 Marathon Training Plan (Florida)58:32 Q4: George's Path From Half to Full Marathon (Denver)1:07:18 Outro, YouTube & Run Club UpdatesLagoon pillows help us sleep better, so we run better. Want to try? You can save 15% with code MARATHON. Go to https://LagoonSleep.com/marathonhandbook and take the 2-minute sleep quiz to find your match.Email: ⁠[email protected]⁠Join RunClub, sign up for our Newsletter, or Send Us a Voice Note: marathonhandbook.com

This week on The Running Story, Michael Doyle and Jessy Carveth break down the five biggest stories in the running world including a scary medical emergency involving one of the greatest track runners of all time, a jaw-dropping performance from an eighth grader, a Dutch marathon canceled over a fake paramedic scam, and why Berlin 2026 is shaping up to be the most anticipated marathon of the fall season.Chapters:0:00 Intro — Top 5 Running Stories of the Week1:27 Harry Styles Donates to Charity Runner Lawrence Dennis5:15 8th Grader Luke Surface Runs World Best 5K (14:25) at Hayward Field8:16 Dutch Sneak Marathon Canceled — Fake Paramedic Scam Exposed12:32 Tigst Assefa Returns to Berlin to Chase the Women's Marathon World Record20:40 Jenny Simpson's Medical Emergency at Sir Walter Miler — Latest Update23:58 The Running Story Is Getting Its Own Podcast Feed