This week Allison and James connect with Yufeng as he shares his journey in the sport. They cover “running like horses and kangaroos”, college running experiences, Yufeng’s relentless spirit, blood blisters, and incredible race debuts. Coach Allison takes us out of the down week into some heavy workouts with detailed recommendations on executing them. Yufeng closes with a question to Allison on how she broke down 100 mile training weeks and “if, how, and when” an athlete should change their running form.

In this episode, Jason gives the overview for strength training and run training in week 12. Then Jason sits down with Dr. Noah Moos of Health Plus ATX and The Human Nutrition Project to nerd out on nutrition and hydration strategies for training and racing.

This week James and Allison cover One For All individual results and rankings, Allison talks about the evolution of both training and motivation for her three OTQ experiences, Provide tips for a down week & Half Marathon Race Strategies and end with a little Thanksgiving musing. 

Strength + Endurance workout + Speed Development + Mental Skills Part 1.

Jason and Mallory covered compartmentalizing race goals, internalizing goals, visualization, purpose, mantras.

This week Allison and James connect with Craig Heinicke. They talk poetic runs, English style Cross Country, the "pain" of "passing that many runners", and the evolution of both the sport and technology within it. Coach Allison explains The Julia and how to adjust for a hill workout if you live in flat terrain. Finally, Craig closes the conversation with Coach Chris' favorite question of all: "Why don't you just run 15-20 miles of MGP for long runs." 

3/2/1/ Fartlek + Hill Strides

Recovery