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Welcome to Season 2 of the Miles with Moms podcast! In this episode, we share our “mother runner hacks” for making our mom lives easier. 

These hacks help with:

-Keeping the house clean

-Post-run recovery

-Fitting in strength training

-Meal prep

-Treadmill running with small kids around, and

-Making your kids self-sufficient (the gift that keeps on giving!) 

We also catch up since we have been on a short break between seasons, chat about an annoying Instagram comment someone made to Olivia, do a mother runner shout-out, share a review, and thank our first official sponsor, Lagoon Sleep! Save 15% off your Lagoon Sleep pillows with code MOM. Take your quiz at lagoonsleep.com. 

About your hosts:

• Whitney Heins is a mom of 2 kids, a VDOT-certified running coach for moms who run, and founder of the resource, themotherrunners.com. Coming out of a long injury cycle, she ran a 2:54 marathon and 1:20 half marathon in her 40s. IG: @themotherrunners.
• Shanna Birchett is a mom of 6 kids six years apart, including twins. She returned to running in 2022 after an 11-year break, running a 2:44 marathon in the summer of 2024. She is the co-founder of Endure 365 running, endure365.com, which offers heart rate-based training plans. IG: @motherhood_running.
• Tricia DeNardis is a mom to 3 young kids and a physical therapist specializing in the pelvic floor, pregnancy and postpartum rehabilitation. After running 10 marathons, Tricia completed her first 50k in the fall of 2024, and is now hooked! IG: @burpeesandburpcloths.
• Olivia Garcia is a mom of 2 young kids, who used to work as a paramedic. She fell in love with running in 2019, despite surviving a marathon that didn’t go according to plan. With a 2:57 PR, she's cut more than an hour off her marathon time. IG: @watch_oliviarun...

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For this fun episode, Tricia, Olivia, Shanna, & Whitney answer a wide array of listener questions sharing our advice & experiences. Some questions we covered:

-at what age do you stop doing stroller runs with your kids?

-how do you push past your mental barrier in a race?

-what is harder? breastfeeding or training for a marathon?

-where to stash your energy gels during a marathon?

-& what's up with pooping in a marathon?

Tricia also shares how she is woefully unprepared for her ultra (spoiler! she ended up WINNING IT for females!). & we have our usual mother runner shout-out & review. We will take a break next week for spring break & resume with season 2 in April. Thanks for listening and being a part of our community!

About your hosts:

• Whitney Heins is a mom of 2 kids, a VDOT-certified running coach for moms who run, and founder of the resource, themotherrunners.com. Coming out of a long injury cycle, she ran a 2:54 marathon and 1:20 half marathon in her 40s. IG: @themotherrunners.
• Shanna Birchett is a mom of 6 kids six years apart, including twins. She returned to running in 2022 after an 11-year break, running a 2:44 marathon in the summer of 2024. She is the co-founder of Endure 365 running, endure365.com, which offers heart rate-based training plans. IG: @motherhood_running.
• Tricia DeNardis is a mom to 3 young kids and a physical therapist specializing in the pelvic floor, pregnancy and postpartum rehabilitation. After running 10 marathons, Tricia completed her first 50k in the fall of 2024, and is now hooked! IG: @burpeesandburpcloths.
• Olivia Garcia is a mom of 2 young kids, who used to work as a paramedic. She fell in love with running in 2019, despite surviving a marathon that didn’t go according to plan. With a 2:57 PR, she's cut more than an hour off her marathon time. IG: @watch_oliviarun...

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In this episode,  we (Whitney, Shanna & Olivia -- we missed you, Tricia!) share our running hot takes. Some of many: Running is NOT self-care. The running culture can be TOXIC. Strava is RUINING RUNNING. Downhill races need an *. & MARATHONS are OVERRATED. We also share our usual shout-out and banter. We would love to hear your thoughts on our hot takes as well as your own! Connect with us on Instagram @mileswithmomspodcast! And get more on our Patreon at Patreon.com/mileswithmomspodcast. 

Chapters

02:58 Hot Takes in the Running World & Shout-out Emily Gannon

05:58 Emotional Eating and Coping Mechanisms

09:00 Toxicity in Running Culture

11:59 Balancing Goals and Enjoyment in Running

14:58 The Impact of Social Media on Running

17:55 Conclusion and Final Thoughts

20:01 The Guilt of Self-Care

22:58 Redefining Self-Care

25:57 The Importance of Rest Days

29:59 Hot Takes on Running and Recovery

33:57 Downhill Races: Pros and Cons

38:48 The Downhill Race Debate

42:27 PRs and Course Transparency

44:38 The Boston Qualifier Controversy

48:54 The Marathon vs. Other Distances

51:54 The Joy of Running and Self-Care

Keywords

running, motherhood, emotional eating, running culture, social media, self-care, hot takes, coping mechanisms, community, goals, self-care, running, motherhood, guilt, rest days, recovery, hot takes, downhill races, fitness, wellness, downhill races, PRs, marathon, running, course transparency, Boston qualifier, running community, self-care, race experiences, running distances

About your hosts:

• Whitney Heins is a mom of 2 kids, a VDOT-certified running coach for moms who run, and founder of the resource, themotherrunners.com. Coming out of a long injury cycle, she ran a 2:54 marathon and 1:20 half marathon in her 40s. IG: @themotherrunners.
• Shanna Birchett is a mom of 6 kids six years apart, including twins. She returned to running in 2022 after an 11-year break, running a 2:44 marathon in the summer of 2024. She is the co-founder of Endure 365 running, endure365.com, which offers heart rate-based training plans. IG: @motherhood_running.
• Tricia DeNardis is a mom to 3 young kids and a physical therapist specializing in the pelvic floor, pregnancy and postpartum rehabilitation. After running 10 marathons, Tricia completed her first 50k in the fall of 2024, and is now hooked! IG: @burpeesandburpcloths.
• Olivia Garcia is a mom of 2 young kids, who used to work as a paramedic. She fell in love with running in 2019, despite surviving a marathon that didn’t go according to plan. With a 2:57 PR, she's cut more than an hour off her marathon time. IG: @watch_oliviarun...

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In this episode, we share how we got faster—something we have been asked about a lot. But this conversation comes with many caveats: running is not just about being fast or getting faster. And we don’t know everything there is about running & getting faster. But we do know what helped us shaved time off our PRs—so we are sharing that. 

In this episode, Whitney, Olivia & Shanna (Tricia had to work) talk about how we improved our marathon performances over time. We share insights on difference training methods, the importance of fueling, and the challenges of balancing motherhood with running—and also just being a woman with hormonal shifts. We share what hurt and helped our training, & hope this gives you some helpful info on what to do to go after your goals (whatever they may be). We urge you to run your own race, put on your blinders, and enjoy the process (without comparison!). 

Chapters

00:00 Introduction and Context

07:06 Personal Journeys in Running

20:38 Overcoming Challenges and Embracing Growth

23:00 Embracing the Journey of Motherhood and Running

24:09 Navigating Hormonal Changes and Training

25:38 The Importance of Coaching in Running

27:31 Understanding Heart Rate Training

29:53 The Balance of Pace and Effort in Workouts

31:58 Adapting Training to Life Changes

34:31 Finding Your Own Path in Running

35:40 The Role of Self-Belief in Running

37:06 Reality Checks and Learning from Experiences

39:45 The Importance of Coaching and Training Plans

42:04 Evaluating Fitness Through Marathons

44:54 Learning to Enjoy the Process of Running

46:43 Finding What Works for You

48:32 The Need for Flexibility in Training

50:57 Encouragement and Community in Running

About your hosts:

• Whitney Heins is a mom of 2 kids, a VDOT-certified running coach for moms who run, and founder of the resource, themotherrunners.com. Coming out of a long injury cycle, she ran a 2:54 marathon and 1:20 half marathon in her 40s. IG: @themotherrunners.
• Shanna Birchett is a mom of 6 kids six years apart, including twins. She returned to running in 2022 after an 11-year break, running a 2:44 marathon in the summer of 2024. She is the co-founder of Endure 365 running, endure365.com, which offers heart rate-based training plans. IG: @motherhood_running.
• Tricia DeNardis is a mom to 3 young kids and a physical therapist specializing in the pelvic floor, pregnancy and postpartum rehabilitation. After running 10 marathons, Tricia completed her first 50k in the fall of 2024, and is now hooked! IG: @burpeesandburpcloths.
• Olivia Garcia is a mom of 2 young kids, who used to work as a paramedic. She fell in love with running in 2019, despite surviving a marathon that didn’t go according to plan. With a 2:57 PR, she's cut more than an hour off her marathon time. IG: @watch_oliviarun...

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It is National Eating Disorder Awareness week. Sadly, eating disorders are far too common in the world of running for females, at all levels and ages. This is why we felt it was important to openly discuss this topic, especially as moms, hoping we can help ourselves break the cycle & the generation we are raising. =

TRIGGER WARNING: We do share our own experiences with eating disorders so if what we discuss makes you uncomfortable or triggers something in you, please do not continue listening. And if you feel like you may need help, please see the resources below. 

In this conversation, we discuss our own personal experiences along with what helped those of us who struggled to overcome our battles. We discuss the importance of viewing food as fuel for successful and healthy running. We delve into the complexities of mental health, body image, and the impact of social media on self-perception. We also discuss the importance of supportive relationship in overcoming eating disorders or disordered eating, and emphasize the need for a balanced approach to food, particularly as moms.

Whether you have had your own struggles with food or know someone who may, we hope our stories and lessons may help. 

RESOURCES:

https://www.nationaleatingdisorders.org/get-help/

https://anad.org

https://www.eatingdisorderhope.com

Chapters

00:00 Introduction to the Podcast and Current Challenges

09:45 Addressing Eating Disorders in Female Runners

10:14 Tricia's Journey with Eating Disorders

19:25 The Hidden Struggles of Eating Disorders

20:57 The Impact of Injury on Body Image

22:52 Navigating Social Situations and Food

24:58 The Influence of Competitive Environments

31:12 Recognizing and Addressing Eating Disorders

49:21 Finding Support and Community

49:37 Understanding Triggers and Support Systems

52:55 Navigating Social Media and Body Image

56:51 Rethinking Food Relationships for Kids

01:00:00 Fueling for Performance vs. Body Image

01:03:30 Realistic Expectations in Postpartum Running

About your hosts:

• Whitney Heins is a mom of 2 kids, a VDOT-certified running coach for moms who run, and founder of the resource, themotherrunners.com. Coming out of a long injury cycle, she ran a 2:54 marathon and 1:20 half marathon in her 40s. IG: @themotherrunners.
• Shanna Birchett is a mom of 6 kids six years apart, including twins. She returned to running in 2022 after an 11-year break, running a 2:44 marathon in the summer of 2024. She is the co-founder of Endure 365 running, endure365.com, which offers heart rate-based training plans. IG: @motherhood_running.
• Tricia DeNardis is a mom to 3 young kids and a physical therapist specializing in the pelvic floor, pregnancy and postpartum rehabilitation. After running 10 marathons, Tricia completed her first 50k in the fall of 2024, and is now hooked! IG: @burpeesandburpcloths.
• Olivia Garcia is a mom of 2 young kids, who used to work as a paramedic. She fell in love with running in 2019, despite surviving a marathon that didn’t go according to plan. With a 2:57 PR, she's cut more than an hour off her marathon time. IG: @watch_oliviarun...

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 In this episode of the Miles with Moms podcast, we welcome Nick Klastava (@nklastava), a running coach and father, to discuss the intersection of running, fatherhood, and personal growth. All four of us are HUGE fans of Nick and his approach to fatherhood, running, coaching & just being an overall good human. 

The conversation explores Nick's journey as a runner, his coaching philosophy, and the challenges and joys of being a present father. We delve into the unique pressures that fathers face, including dad guilt, and how these experiences shape their parenting styles. 

Nick shares valuable insights for single mothers raising sons, emphasizing the importance of connection and understanding in parenting. Nick also shares about his journey in running, the pressures of competition, and the importance of finding joy in the sport. 

He discusses how detaching from numbers and focusing on effort led to better performance. The conversation also touches on the dynamics of parenting, the need for support among partners, and the significance of communication in relationships. Nick emphasizes the importance of accountability in parenting and the need for both partners to be involved in family responsibilities

MORE ABOUT NICK KLASTAVA:

Nick started running back in 1996 and has been competitively running for 24 years now with a brief break in his 20’s. His spark for running came back in High School, being a part of a team and finding a sport that brought out the best in himself. He ran competitively in college for Monmouth University in New Jersey after college he took 8 years off from running and thought he was done forever. After moving to Maryland in 2010, Nick found his spark again with running and found a new outlook on running with less pressure and less emphasis on the numbers and broke all of his college PR's by age 38. 

Nick lives just outside Baltimore, Maryland with his wife and two daughters (Chloe and Amelia). Nick has a degree in Software Engineering and currently works as a program manager by day. He works as Head Coach of 1:1 Run Coaching at Running Explained and also is the Co-host of the Between Two Coaches Podcast. His favorite thing about coaching is to uncon

About your hosts:

• Whitney Heins is a mom of 2 kids, a VDOT-certified running coach for moms who run, and founder of the resource, themotherrunners.com. Coming out of a long injury cycle, she ran a 2:54 marathon and 1:20 half marathon in her 40s. IG: @themotherrunners.
• Shanna Birchett is a mom of 6 kids six years apart, including twins. She returned to running in 2022 after an 11-year break, running a 2:44 marathon in the summer of 2024. She is the co-founder of Endure 365 running, endure365.com, which offers heart rate-based training plans. IG: @motherhood_running.
• Tricia DeNardis is a mom to 3 young kids and a physical therapist specializing in the pelvic floor, pregnancy and postpartum rehabilitation. After running 10 marathons, Tricia completed her first 50k in the fall of 2024, and is now hooked! IG: @burpeesandburpcloths.
• Olivia Garcia is a mom of 2 young kids, who used to work as a paramedic. She fell in love with running in 2019, despite surviving a marathon that didn’t go according to plan. With a 2:57 PR, she's cut more than an hour off her marathon time. IG: @watch_oliviarun...

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In this episode, Whitney & Olivia get to know each other better (so you get to know us better, too!). (Shanna & Tricia couldn’t make it—we missed you ladies!). 

We ask each other questions we have always wanted to do know about the different chapters in our lives. You’ll find that Olivia has lived a million lives by the time she was 20 & Whitney changed careers & never looked back. 

We discuss regrets & reflections on where we are today as mother runners. & of course, share many laughs along the way, too—including or take on jumpsuits. And it wouldn’t be a Miles with Moms episode with talk of poop—or balls. Enjoy!

Chapters

00:00 Introduction and Personal Talents

02:58 Getting to Know Each Other

06:00 Olivia's Journey to Utah

08:57 Life in Vegas and EMT Career

15:11 Ballet Experience in Washington, D.C.

18:13 Cultural Connections and Reflections

24:57 Reflections on Leaving Journalism

26:14 Coping with the End of Ballete

32:02 Regrets and Reflections

35:15 The Gift of Dance and Potential

37:48 Redefining Success and Enoughness

43:03 Running Journey and Personal Growth

50:04 Shifting Perspectives on Running Goals

56:03 Finding Joy in Running

59:59 Life Lessons and Future Aspirations

Keywords

podcast, motherhood, running, ballet, personal growth, career transitions, self-acceptance, Utah, journalism, fitness

About your hosts:

• Whitney Heins is a mom of 2 kids, a VDOT-certified running coach for moms who run, and founder of the resource, themotherrunners.com. Coming out of a long injury cycle, she ran a 2:54 marathon and 1:20 half marathon in her 40s. IG: @themotherrunners.
• Shanna Birchett is a mom of 6 kids six years apart, including twins. She returned to running in 2022 after an 11-year break, running a 2:44 marathon in the summer of 2024. She is the co-founder of Endure 365 running, endure365.com, which offers heart rate-based training plans. IG: @motherhood_running.
• Tricia DeNardis is a mom to 3 young kids and a physical therapist specializing in the pelvic floor, pregnancy and postpartum rehabilitation. After running 10 marathons, Tricia completed her first 50k in the fall of 2024, and is now hooked! IG: @burpeesandburpcloths.
• Olivia Garcia is a mom of 2 young kids, who used to work as a paramedic. She fell in love with running in 2019, despite surviving a marathon that didn’t go according to plan. With a 2:57 PR, she's cut more than an hour off her marathon time. IG: @watch_oliviarun...

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In this episode of the Miles and Moms podcast, Shanna, Tricia, & Olivia (not Whitney, she couldn’t be there today) put each other in the hot seat asking the tough questions about topics like mom guilt, last race of your life choices, and unexpected lessons of being a mother runner. 

We share openly and honestly about what makes us feel guilty, give each other pep talks with the flip-side of the story, and laugh a lot (and possibly offend people who like to crochet—Tricia is sorry.)

In all seriousness, we hope this episode makes you feel less alone with your inner-critic and more empowered to keep chasing your dreams!

Chapters

06:06 Mom Guilt: Balancing Running and Family Life

12:00 Finding Time for Running Amidst Chaos

18:03 Navigating Screen Time and Parenting Guilt

21:11 Balancing Personal Goals and Parenting

24:03 The Influence of Parental Role Models

27:39 The Impact of Guilt on Parenting

39:55 Controversies in Running Events

44:39 Unexpected Lessons from Motherhood and Running

56:35 Embracing the Chaos of Motherhood and Running

01:00:05 The Coexistence of Identity: Motherhood and Running

01:02:55 The Evolution of Running Goals

01:05:57 The Joy of Running: Finding Fun in the Journey

01:14:00 Community and Connection Through Running

Keywords

moms, running, self-care, mom guilt, parenting, podcast, family, balance, screen time, mental health, parenting, personal goals, running, guilt, role models, bucket list races, motherhood, discipline, family, aspirations, running, motherhood, sustainability, nutrition, local food, post-run cravings, environmental impact, personal growth, community, aspirations, motherhood, running, personal growth, identity, community, mental health, parenting, life lessons, self-discovery, resilience

About your hosts:

• Whitney Heins is a mom of 2 kids, a VDOT-certified running coach for moms who run, and founder of the resource, themotherrunners.com. Coming out of a long injury cycle, she ran a 2:54 marathon and 1:20 half marathon in her 40s. IG: @themotherrunners.
• Shanna Birchett is a mom of 6 kids six years apart, including twins. She returned to running in 2022 after an 11-year break, running a 2:44 marathon in the summer of 2024. She is the co-founder of Endure 365 running, endure365.com, which offers heart rate-based training plans. IG: @motherhood_running.
• Tricia DeNardis is a mom to 3 young kids and a physical therapist specializing in the pelvic floor, pregnancy and postpartum rehabilitation. After running 10 marathons, Tricia completed her first 50k in the fall of 2024, and is now hooked! IG: @burpeesandburpcloths.
• Olivia Garcia is a mom of 2 young kids, who used to work as a paramedic. She fell in love with running in 2019, despite surviving a marathon that didn’t go according to plan. With a 2:57 PR, she's cut more than an hour off her marathon time. IG: @watch_oliviarun...

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In this episode of the Miles with Moms podcast, we take on dealing with other people's opinions and trying not to care what other people think--whether in real life or on social media.  The discussion emphasizes the struggle to balance personal identity with societal expectations. We also talk about the challenges of authenticity, the fear of judgment, and the importance of vulnerability. 

We each open up about our experiences with self-acceptance, the impact of sharing personal stories, and the importance of community support in overcoming personal struggles. We all have different battles on this topic but agree there is a need to embrace imperfection and the realization that everyone has their struggles, fostering a sense of connection and understanding among mothers.

Chapters

18:15 Navigating Public Perception and Personal Struggles

21:08 The Challenge of Authenticity on Social Media

24:13 Embracing Vulnerability and Overcoming Fear

30:18 The Complexity of Independence and Asking for Help

39:22 The Impact of Sharing Personal Stories

44:08 Understanding the Weight of Opinions and Self-Perception

49:19 Embracing Authenticity and Self-Acceptance

52:51 The Pressure of Perfection in Motherhood

55:34 Finding Comfort in Imperfection

01:00:09 Navigating Relationships and Fear of Judgment

motherhood, running, personal experiences, cultural differences, overcoming fear, podcast, self-care, community, parenting, mental health, social media, vulnerability, authenticity, motherhood, public perception, personal struggles, mental health, independence, self-acceptance, community support, authenticity, motherhood, self-acceptance, community, perfectionism, judgment, support, relationships

About your hosts:

• Whitney Heins is a mom of 2 kids, a VDOT-certified running coach for moms who run, and founder of the resource, themotherrunners.com. Coming out of a long injury cycle, she ran a 2:54 marathon and 1:20 half marathon in her 40s. IG: @themotherrunners.
• Shanna Birchett is a mom of 6 kids six years apart, including twins. She returned to running in 2022 after an 11-year break, running a 2:44 marathon in the summer of 2024. She is the co-founder of Endure 365 running, endure365.com, which offers heart rate-based training plans. IG: @motherhood_running.
• Tricia DeNardis is a mom to 3 young kids and a physical therapist specializing in the pelvic floor, pregnancy and postpartum rehabilitation. After running 10 marathons, Tricia completed her first 50k in the fall of 2024, and is now hooked! IG: @burpeesandburpcloths.
• Olivia Garcia is a mom of 2 young kids, who used to work as a paramedic. She fell in love with running in 2019, despite surviving a marathon that didn’t go according to plan. With a 2:57 PR, she's cut more than an hour off her marathon time. IG: @watch_oliviarun...

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In this episode of the Miles with Moms podcast, we talk about your typical random stuff (caffeine and catheters, anyone?) and then we dish the dirt on the types of moms we are vs. the types of moms we thought we would be. 

We cover a wide array of topics such as how we deal with messes, our husbands, discipline, chores, big emotions, and bedtime routines--to name a few. Per usual, we all bring different experiences and opinions to the conversation, but we find many common threads including the fact that none of us became the moms we thought we would be. 

Our conversation highlights the realities of parenting expectations versus actual experiences, the chaos that often accompanies family life, and the lessons learned from our own childhoods. We hope you enjoy, relate, and laugh along with us! 

Chapters

06:00 Running and Conversation: The Perfect Pair
08:51 Parenting Styles: Expectations vs. Reality
12:08 Shoutouts and Celebrations
14:56 Diving into Parenting Styles
17:25 Parenting Styles and Household Dynamics
31:34 Lessons from Growing Up in Big Families
35:03 Creating Ownership and Responsibility in Kids
39:31 Unexpected Relationships and Misunderstandings
40:26 Parenting Regrets and Styles
41:09 Balancing Rigid Routines with Flexibility
42:49 Embracing Individuality in Parenting
46:04 Evolving Parenting Styles
49:32 Finding Balance in Parenting Dynamics
51:27 The Importance of Community in Parenting
01:15:05 Understanding Our Parents Through the Lens of Parenthood
01:20:04 The Reality of Parenting and Self-Reflection

podcast, motherhood, running, parenting styles, caffeine, humor, community, support, marathon, friendships, parenting, household dynamics, self-sufficiency, parenting styles, family relationships, chaos management, childhood memories, parenting expectations, sibling relationships, balance in parenting, parenting, relationships, routines, individuality, community, regrets, styles, motherhood, flexibility, challenges, motherhood, parenting, vulnerability, community, guilt, emotional management, self-reflection, expectations, support, empathy

About your hosts:

• Whitney Heins is a mom of 2 kids, a VDOT-certified running coach for moms who run, and founder of the resource, themotherrunners.com. Coming out of a long injury cycle, she ran a 2:54 marathon and 1:20 half marathon in her 40s. IG: @themotherrunners.
• Shanna Birchett is a mom of 6 kids six years apart, including twins. She returned to running in 2022 after an 11-year break, running a 2:44 marathon in the summer of 2024. She is the co-founder of Endure 365 running, endure365.com, which offers heart rate-based training plans. IG: @motherhood_running.
• Tricia DeNardis is a mom to 3 young kids and a physical therapist specializing in the pelvic floor, pregnancy and postpartum rehabilitation. After running 10 marathons, Tricia completed her first 50k in the fall of 2024, and is now hooked! IG: @burpeesandburpcloths.
• Olivia Garcia is a mom of 2 young kids, who used to work as a paramedic. She fell in love with running in 2019, despite surviving a marathon that didn’t go according to plan. With a 2:57 PR, she's cut more than an hour off her marathon time. IG: @watch_oliviarun...