Run with Fitpage

Nell Rojas is an American triathlete, long-distance runner, coach, business owner, and winner of the 2019 Grandma's Marathon. She is also the fastest American woman at Boston Marathon in 2022 and 2021. In this episode, we were joined by Nell and her father/coach Ric Rojas, who has been a professional runner and himself ran the Boston Marathon 3 times. Nell and Ric talk about their training methods, nutrition, and more with our host Vikas Singh.
Episode Summary:
00:30 - About this episode
02:19 - Welcome Nell to the show!
03:02 - How did Nell Rojas start running — her athletic background
09:45 - Nell's experience training with her father, Ric Rojas; The father-daughter relationship vs coach-athlete relationship
11:55 - Ric joins the conversation — Ric's take on training his daughter
13:44 - Ric's experience as a coach at Boston Marathon 2022
15:24 - How did Nell plan for the Boston Marathon 2022?
18:12 - How have Ric and Nell seen a change in coaching and the importance of a coach
24:12 - Speed workouts vs. Tempo/threshold runs
29:56 - How did Nell's training look like for the Boston Marathon 2022; planning for the race and executing it.
38:39 - Ric's emotion when Nell completed the race.
40:12 - Nell's nutrition
45:56 - Nell's plans ahead
48:24 - Ric and Nell's advice to runners
Guest(s) Profile:
Nell is a world-class marathoner, running 2:28:06 to win Grandma’s Marathon. She recently finished 9th at the 2020 Marathon Olympic Trials in her third marathon ever. She ran Division I for The University of Northern Arizona where she was a 3-time Big Sky Steeplechase Champion, 5k Big Sky Champion, and All-Conference/All-Regional in cross country. After college Nell competed as a professional triathlete and more recently professional runner. She is passionate about coaching and pushing athletes to reach their potential.
Ric was ranked in the top 10 United States High School Milers by Track and Field News while he was in high school. He still holds the 1600m, which he set at UNM Stadium in Albuquerque, New Mexico. Ric is a decorated coach and a proud father!
Nell's timings in Boston Marathon 2022:  2:25:57
To connect with the Rojas, go to rojasrunning.com.
About Vikas Singh:
Vikas Singh, an MBA from Chicago Booth, worked at Goldman Sachs, Morgan Stanley, APGlobale and Reliance before coming up with the idea of democratizing fitness knowledge and helping beginners get on a fitness journey. Vikas is an avid long-distance runner, building fitpage to help people learn, train, and move better.
For more information on Vikas, or to leave any feedback and requests, you can reach out to him via the channels below:
Instagram: @vikas_singhh
LinkedIn: Vikas Singh
Gmail: [email protected]
Twitter: @vikashsingh1010
About the Podcast: Run with Fitpage
This podcast series is built to bring science and research from the endurance sports industry. These may help you learn and implement these in your training, recovery, and nutrition journey. We invite coaches, exercise scientists, researchers, nutritionists, doctors, and inspiring athletes to come and share their knowledge and stories with us. So, whether you're just getting started with running or want to get better at it, this is the best podcast for you!
Learn more about fitness and nutrition on our website, www.fitpage.in, or check out our app Fitpage on iOS and Android. This podcast was recorded on Riverside.fm

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For Run with Fitpage Athletes' Feature, we were joined by 3 finishers of the 2022 Boston Marathon - Tanmaya Karmakar, Dilip Kumar, and Kumar Rao. In this episode, our guests talk about Boston Marathon Qualification, training, nutrition, and much more with our host Vikas Singh.
Episode Summary:
00:31 - About this episode
03:01 - Welcome our guests to the show!
03:16 - All about the guests
09:56 - Planning for Boston Marathon and Boston Qualifiers
29:44 - Planning the logistics, managing jet lag
31:37 - Planning for the race and planning the nutrition — pre-race and during the race nutrition, carb-loading
43:42 - Planning the race in terms of pacing - how to plan the course?
55:34 - Advice from our guests for the aspirants next year
About Guests:
Tanmaya Karmakar: Tanmaya is a computer scientist by profession and began running in 2014 at the age of 36. A mother of two, she ran her first half marathon in 2014 to clock the time of 2:09 without any experience and training. At Boston Marathon 2022, Tanmaya clocked the timing of 3:18:44.
Dilip Kumar: Dilip has a background in technology and entrepreneurship and is an avid endurance sports enthusiast. He has qualified for the Boston marathon thrice and twice finished Sub3 hrs with a personal best of 2:59:22.  More about him at www.dilipkumar.co
Kumar Rao:  Kumar’s running career started as a jogger at the age of 45 in the mid-90s in Caracas, where there was not much of a culture of running. His first Marathon was at the age of 65 in the first edition of the TCS New York Marathon 2014, with encouragement from his employer, Tata Consultancy Services. This started him on the course of getting his first BQ at CIM in 2015, running his first Boston in 2017, and getting his World Major Six Star medal at the 2019 Berlin Marathon.
About Vikas Singh:
Vikas Singh, an MBA from Chicago Booth, worked at Goldman Sachs, Morgan Stanley, APGlobale and Reliance before coming up with the idea of democratizing fitness knowledge and helping beginners get on a fitness journey. Vikas is an avid long-distance runner, building fitpage to help people learn, train, and move better.
For more information on Vikas, or to leave any feedback and requests, you can reach out to him via the channels below:
Instagram: @vikas_singhh
LinkedIn: Vikas Singh
Gmail: [email protected]
Twitter: @vikashsingh1010
About the Podcast: Run with Fitpage
This podcast series is built to bring science and research from the endurance sports industry. These may help you learn and implement these in your training, recovery, and nutrition journey. We invite coaches, exercise scientists, researchers, nutritionists, doctors, and inspiring athletes to come and share their knowledge and stories with us. So, whether you're just getting started with running or want to get better at it, this is the best podcast for you!
Learn more about fitness and nutrition on our website, www.fitpage.in, or check out our app Fitpage on iOS and Android. This podcast was recorded on Riverside.fm

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Daniel Moore is an assistant professor in the Faculty of Kinesiology and Physical Education and a member of the Canadian Society for Exercise Physiology and the American Society for Nutrition. In this episode of Run with Fitpage, Dr. Moore speaks all about protein intake for runners with our host, Vikas Singh.
Episode Summary:
00:27 - About this episode
02:50 - Welcome Dr. Moore to the show!
06:06 - How is protein important in endurance sports training?
11:08 - About amino acids
13:54 - How does a runner actually benefit from protein while training?
20:26 - Is there a time limit after a workout for protein intake?
26:37 - Body's upper limit to optimally digest protein
29:15 - How protein intake may be different due to sex difference
32:39 - The right protein for you - whey protein, whole foods, or plant protein?
38:07 - The role of leucine
Guest Profile:
Dr. Dan Moore's research explores the interplay between exercise and nutrition and how the two can be used to optimize the quantity and quality of muscle across a range of different populations including children, athletes, and older adults. He has authored over 75 peer-reviewed papers and was the recipient of a Canada Foundation for Innovation to build a high-performance muscle metabolism research lab at UofT. His excellence in research was recognized by the American Society for Nutrition as the 2012 recipient of the Peter J. Reeds Young Investigator Award.
About Vikas Singh:
Vikas Singh, an MBA from Chicago Booth, worked at Goldman Sachs, Morgan Stanley, APGlobale and Reliance before coming up with the idea of democratizing fitness knowledge and helping beginners get on a fitness journey. Vikas is an avid long-distance runner, building fitpage to help people learn, train, and move better.
For more information on Vikas, or to leave any feedback and requests, you can reach out to him via the channels below:
Instagram: @vikas_singhh
LinkedIn: Vikas Singh
Gmail: [email protected]
Twitter: @vikashsingh1010
About the Podcast: Run with Fitpage
This podcast series is built to bring science and research from the endurance sports industry. These may help you learn and implement these in your training, recovery, and nutrition journey. We invite coaches, exercise scientists, researchers, nutritionists, doctors, and inspiring athletes to come and share their knowledge and stories with us. So, whether you're just getting started with running or want to get better at it, this is the best podcast for you!
Learn more about fitness and nutrition on our website, www.fitpage.in, or check out our app Fitpage on iOS and Android. This podcast was recorded on Riverside.fm

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Jack Fultz is a retired American long-distance runner, who came to prominence in the 1970s after winning the 1976 Boston Marathon, the world's oldest and most established marathon race. In this special episode of Run with Fitpage, Jack talks about the course of the Boston Marathon, pacing strategies, and much more with our host Vikas Singh.
Episode Summary:
00:30 - About this episode
01:26 - Welcome Jack to the show!
02:18 - Winning the 1976 Boston Marathon
15:02 - Breaking down the course mile by mile
25:50 - Does the GPS work fine at the start line(unlike Chicago)?
32:29 - The pacers at Boston Marathon - are they present?
34:54 - What should people expect from a fueling and hydration perspective?
46:17 - Jack's message to Indian runners
Guest Profile:
Fultz won the 1976 Boston Marathon in extreme heat with a time of 2:20:19. The temperature was 100 degrees one hour before the noon start time in Hopkinton, Massachusetts. Over the 26.2-mile (42.2 km) course, runners were cooled by water sprayed by spectators using garden hoses. Fultz qualified for three consecutive United States Olympic Trials marathons in 1972, 1976, and 1980. Also, in 1996, Fultz was inducted into the DC Road Runners Hall of Fame. Jack now helps coach the Dana Farber Institute Boston Marathon team and fundraises for this fantastic organization.
About Vikas Singh:
Vikas Singh, an MBA from Chicago Booth, worked at Goldman Sachs, Morgan Stanley, APGlobale and Reliance before coming up with the idea of democratizing fitness knowledge and helping beginners get on a fitness journey. Vikas is an avid long-distance runner, building fitpage to help people learn, train, and move better.
For more information on Vikas, or to leave any feedback and requests, you can reach out to him via the channels below:
Instagram: @vikas_singhh
LinkedIn: Vikas Singh
Gmail: [email protected]
Twitter: @vikashsingh1010
About the Podcast: Run with Fitpage
This podcast series is built to bring science and research from the endurance sports industry. These may help you learn and implement these in your training, recovery, and nutrition journey. We invite coaches, exercise scientists, researchers, nutritionists, doctors, and inspiring athletes to come and share their knowledge and stories with us. So, whether you're just getting started with running or want to get better at it, this is the best podcast for you!
Learn more about fitness and nutrition on our website, www.fitpage.in, or check out our app Fitpage on iOS and Android. This podcast was recorded on Riverside.fm

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Dr. Stephen Seiler is an exercise physiologist and one of the world’s leading minds in the science of cycling. His work has influenced and catalyzed international research around training intensity distribution and the “polarized training model.” In this episode of Run with Fitpage, Dr. Seiler talks all about training intensities with our host Vikas Singh.
Episode Summary:
00:25 - About this episode
02:26 - Welcome Dr. Seiler to the show!
06:12 - Why should you run slow?
12:34 - The polarized/pyramidal training model
16:17 - How to place the training intensities?
20:44 - How hard should a quality workout be?
28:06 - 'If you try to go faster and farther both, it will be a disaster.'
33:04 - Is taking a random day off okay?
35:50 - How should one warm-up before a quality run?
40:13 - The gear progression to start a run
45:25 - Dr. Seiler's advice to runners
Guest Profile:
After growing up in the U.S. and earning his doctoral degree from the University of Texas at Austin, Stephen Seiler, Ph.D., FACSM, has lived and worked in Norway for over 20 years as a university teacher, researcher, and leader. He is past Vice-Rector for Research and Innovation and past Dean of the Faculty of Health and Sport Sciences at the University of Agder in Kristiansand, Norway. Currently, Dr. Seiler is Professor in Sports Science at the same institution. Over the last 15 years, Dr. Seiler has become internationally known for his research publications and lectures related to the organization of endurance training and intensity distribution. Dr. Seiler has published over 100 peer-reviewed publications and written over 100 popular science articles related to exercise physiology and the training process. He has also given scientific lectures across Europe, the United States, China, South Africa, and Australia. He is also a founding editorial board member of the International Journal of Sports Physiology and Performance.
About Vikas Singh:
Vikas Singh, an MBA from Chicago Booth, worked at Goldman Sachs, Morgan Stanley, APGlobale and Reliance before coming up with the idea of democratizing fitness knowledge and helping beginners get on a fitness journey. Vikas is an avid long-distance runner, building fitpage to help people learn, train, and move better.
For more information on Vikas, or to leave any feedback and requests, you can reach out to him via the channels below:
Instagram: @vikas_singhh
LinkedIn: Vikas Singh
Gmail: [email protected]
Twitter: @vikashsingh1010
About the Podcast: Run with Fitpage
This podcast series is built to bring science and research from the endurance sports industry. These may help you learn and implement these in your training, recovery, and nutrition journey. We invite coaches, exercise scientists, researchers, nutritionists, doctors, and inspiring athletes to come and share their knowledge and stories with us. So, whether you're just getting started with running or want to get better at it, this is the best podcast for you!
Learn more about fitness and nutrition on our website, www.fitpage.in, or check out our app Fitpage on iOS and Android. This podcast was recorded on Riverside.fm

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Andy Blow, the Co-Founder of Precision Fuel & Hydration, is a Sports Scientist with a degree in Sports and Exercise Science from the University of Bath. In this episode of Run with Fitpage, Andy talks about hydration and fueling with our host Vikas Singh.
Episode Summary:
00:26 - About this episode
04:08 - Welcome Andy to the show!
05:25 - Andy talks about himself
08:00 - Hydration requirement for runners in addition to water
11:23 - How should runners work on their sweat replenishment?
18:40 - Hydrating in hot and humid conditions
26:30 - How should people deal with hypernatremia?
30:03 - How should a beginner fuel themselves in their first race?
34:09 - How can a runner know that week after week before a race, they are getting dehydrated?
43:11 - Andy's advice to runners
Guest Profile:
Andy Blow is a Sports Scientist and the founder of Precision Fuel & Hydration. Andy was formerly an elite-level triathlete who can count a couple of top-10 IRONMAN finishes and an Xterra Age-Group World title to his name. It was during his racing career that he discovered how personalizing your own carb, electrolyte, and fluid intake can make such a big difference to performance, and this led to him setting up precisionfuelandhydration.com - a company that specializes in helping athletes nail their fueling and hydration strategies for training and competing. Andy has a BSc (Hons) degree in Sport and Exercise Science from the University of Bath, UK. He currently lives in Christchurch, Dorset, in the UK with his wife Lucy and their 2 young children Bobby and Bethany.
About Vikas Singh:
Vikas Singh, an MBA from Chicago Booth, worked at Goldman Sachs, Morgan Stanley, APGlobale and Reliance before coming up with the idea of democratizing fitness knowledge and helping beginners get on a fitness journey. Vikas is an avid long-distance runner, building fitpage to help people learn, train, and move better.
For more information on Vikas, or to leave any feedback and requests, you can reach out to him via the channels below:
Instagram: @vikas_singhh
LinkedIn: Vikas Singh
Gmail: [email protected]
Twitter: @vikashsingh1010
About the Podcast: Run with Fitpage
This podcast series is built to bring science and research from the endurance sports industry. These may help you learn and implement these in your training, recovery, and nutrition journey. We invite coaches, exercise scientists, researchers, nutritionists, doctors, and inspiring athletes to come and share their knowledge and stories with us. So, whether you're just getting started with running or want to get better at it, this is the best podcast for you!
Learn more about fitness and nutrition on our website, www.fitpage.in or check out our app Fitpage on iOS and Android. This podcast was recorded on Riverside.fm

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Kieren D'Souza is an Indian ultramarathon runner and endurance athlete. Has been running as a full-time athlete since 2015 and has represented India at the Trail World Championships in  2017, 2018, and 2019. In this episode of Run with FItpage, Kieren talks about his unconventional training methods and the evolution of ultramarathons in India with our host Vikas Singh.
Episode Summary:
00:23 - About this episode
02:40 - Welcoming Kieren to the show!
03:42 - How did Kieren get started with athletics
06:06 - Moving to professional running
09:35 - How did trail running come about?
16:04 - DNF in La Ultra 111, 2014, to becoming the first Indian to win in 2016 - getting through the mental blocks
20:08 - What are the building blocks of getting started for a rookie runner?
26:27 - Vikas' advice on what to do when you are overwhelmed
26:57 - Kieren's FKTs
32:16 - How does Kieren plan for his nutrition?
36:03 - How should people face failures?
41:25 - The evolution of running as a sport in India
Guest Profile:
He first took up running as an undergrad student in Bangalore in 2011. In 2020, with the pandemic bringing the world to a  halt and all racing called off, Kieren had been able to merge the sport of running and mountaineering to make some never before made speed attempts in the  Indian Himalayas. D’Souza does not have a full-time coach, and plans his workouts himself, with inputs from other ultrarunners and part-time coaches. He trained for his August 2016 La Ultra by doing altitude work in Spiti Valley and Leh, logging 160 kilometers per week, with as much as 700 kilometers in June 2016.  He is also the first Indian to run the Spartathlon, a 246 km race across Greece. Kieren is a newbie to some sport every time, making him fitter and recover actively.
About Vikas Singh:
Vikas Singh, an MBA from Chicago Booth, worked at Goldman Sachs, Morgan Stanley, APGlobale and Reliance before coming up with an idea of democratizing fitness knowledge and helping beginners get on a fitness journey. Vikas is an avid long-distance runner, building fitpage to help people learn, train, and move better.
For more information on Vikas, or to leave any feedback and requests, you can reach out to him via the channels below:
Instagram: @vikas_singhh
LinkedIn: Vikas Singh
Gmail: [email protected]
Twitter: @vikashsingh1010
About the Podcast: Run with Fitpage
This podcast series is built to bring science and research from the endurance sports industry. These may help you learn and implement these in your training, recovery, and nutrition journey. We invite coaches, exercise scientists, researchers, nutritionists, doctors, and inspiring athletes to come and share their knowledge and stories with us. So, whether you're just getting started with running or want to get better at it, this is the best podcast for you!
Learn more about fitness and nutrition on our website, www.fitpage.in or check out our app Fitpage on iOS and Android. This podcast was recorded on Riverside.fm

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Atul Godbole is the founder and head coach at Motiv8 Coaching, which mentors athletes towards their goals in endurance sports like Boston Qualification, Comrades, Ironman, etc. In this episode of Run with Fitpage, Atul talks about running faster, beginner mistakes to avoid, and qualifying for the Boston marathon with our host Vikas Singh.
Episode Summary:
00:19 - About this episode
01:37 - Welcome Atul to the show!
01:44 - About Atul's athletic journey
07:33 - Moving to become a coach from an athlete
09:22 - The first marathon experience
10:50 - Some pitfalls beginners can avoid before their first marathon
13:11 - The role of mileage - what was Coach Godbole's mileage while he started?
17:01 - Atul's Journey as a coach - creating results
18:56 - What is the role of a coach?
21:35 - How can someone choose the right coach and keep trust in the coach?
23:27 - How to qualify for the Boston Marathon?
27:30 - Planning for the Boston Marathon - weather, taper, rest, etc
33:26 - How to get faster - speed workouts, the importance of coach's advice
37:10 - The role of running buddies in improving performance
40:27 - How can people join Motiv8 Coaching?
43:41 - Vikas' take on what should be the motivation behind running
Guest Profile:
An accomplished athlete himself, Atul has run countless marathons. He is a 3-time Comrades finisher, Ironman finisher, and Boston Qualifier with a best time of 3:04 in the full marathon and 1:26 in the half marathon. Coach Atul believes that running and endurance sports are an excellent path to a healthy and fit lifestyle via continuous self-improvement. He has also participated in numerous triathlons, including the Auburn Triathlon in California, and qualified for the USA Triathlon National Championships 2015 and other international events like Ironman 70.3 Phuket and Big Sur Marathon California, Paris Marathon, etc. Atul founded ‘Team Motiv8’ registered under the prestigious Ironman TriClub Program for participating and competing in Ironman races worldwide.
Connect with Atul Godbole:
Gmail: [email protected]
Website: motiv8coaching.com
About Vikas Singh:
Vikas Singh, an MBA from Chicago Booth, worked at Goldman Sachs, Morgan Stanley, APGlobale and Reliance before coming up with an idea of democratizing fitness knowledge and helping beginners get on a fitness journey. Vikas is an avid long-distance runner, building fitpage to help people learn, train, and move better.
For more information on Vikas, or to leave any feedback and requests, you can reach out to him via the channels below:
Instagram: @vikas_singhh
LinkedIn: Vikas Singh
Gmail: [email protected]
Twitter: @vikashsingh1010
About the Podcast: Run with Fitpage
This podcast series is built to bring science and research from the endurance sports industry. These may help you learn and implement these in your training, recovery, and nutrition journey. We invite coaches, exercise scientists, researchers, nutritionists, doctors, and inspiring athletes to come and share their knowledge and stories with us. So, whether you're just getting started with running or want to get better at it, this is the best podcast for you!
Learn more about fitness and nutrition on our website, www.fitpage.in or check out our app Fitpage on iOS and Android. This podcast was recorded on Riverside.fm.

Subscribe To Our Newsletter For Weekly Nuggets of Knowledge!

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Our host Vikas Singh talks all about the importance of movement, building, and helping the community around to sustain good health and a lot more in the one-year recap of Run with Fitpage.
About Vikas Singh:
Vikas Singh, an MBA from Chicago Booth, worked at Goldman Sachs, Morgan Stanley, APGlobale and Reliance before coming up with an idea of democratizing fitness knowledge and helping beginners get on a fitness journey. Vikas is an avid long-distance runner, building fitpage to help people learn, train, and move better.
For more information on Vikas, or to leave any feedback and requests, you can reach out to him via the channels below:
Instagram: @vikas_singhh
LinkedIn: Vikas Singh
Gmail: [email protected]
Twitter: @vikashsingh1010
About the Podcast: Run with Fitpage
This podcast series is built to bring science and research from the endurance sports industry. These may help you learn and implement these in your training, recovery, and nutrition journey. We invite coaches, exercise scientists, researchers, nutritionists, doctors, and inspiring athletes to come and share their knowledge and stories with us. So, whether you're just getting started with running or want to get better at it, this is the best podcast for you!
Learn more about fitness and nutrition on our website, www.fitpage.in or check out our app Fitpage on iOS and Android. This podcast was recorded on Zoom conferencing.

Subscribe To Our Newsletter For Weekly Nuggets of Knowledge!