RunChats with @RonRunsNYC

Stevie Lyn Smith MS, RDN, CSSD, CDN is a 10X Ironman finisher, who loves dogs, endurance sports, and is always on the lookout for her next big adventure! When she's not crushing it on the course or the trails with her doggo, she's helping fuel her athletes' goals and mindset.

Stevie has helped hundreds of athletes and active individuals fuel to improve their performance, energy levels, and recovery without feelings of guilt or restriction. She works for InsideTracker and our POD listeners know I'm a huge fan, client, and have been using their services for years.

With fall marathon major season about to kickoff, we thought these topics could help you all prepare before lacing up for Berlin, London, Chicago, Boston, and NYC.

We discuss: nutrition, on-course fueling strategies, meals to eat race weekend/the morning of the race, regular blood work vs a comprehensive panel from InsideTracker, key biomarkers to watch (D, ferritin, potassium, magnesium, B12, cortisol, inflammation markers—playing offense vs defense), Celiac, Crohn's, other autoimmune issues.

My only regret is not having more time with Stevie. Definitely planning to bring her back for an even deeper dive!

I hope you all enjoy this convo as much as we did!

Listeners of the show can get 25% off ALL InsideTracker plans by heading to https://insidetracker.com/ronrunsnyc and using code: RONRUNSNYC

If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on.

Connect With Stevie:

Instagram: @stevielynlyn

Website: https://stevielynrd.com

Connect With Ron:

Personal Instagram: @ronrunsnyc

Podcast Instagram: @runchats_with_ronrunsnyc

Facebook: https://fb.me/runchats

Website: https://ronrunsnyc.com

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Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

Social: @_margittai

© 2021 Ron Romano

By all accounts, Don Snellings is very lucky to still be with us. I'm grateful he is and that he chose to share his addiction/recovery & endurance sports journey in the hopes it could help inspire others!

For 9 clean years, recovery via meetings and outreach to others has come first, followed by training, which has been his anchor and kept him grounded. He began walking/running on the treadmill because he loved running in high school and it added balance to his life. It took him another 4 years to break his smoking habit and his results have been truly remarkable since.

From a 3:30 debut marathon down to 2:42 at CIM, working with former 10K Olympian & 2:15 marathoner, Coach John Henwood, to dipping his toe in the triathlon waters due to a chance meeting with his Coach Brian Hammond at a spin cycle class at the onset of the pandemic, and GRINDING hard for 18 months to qualify for the Ironman World Championships at the 70.3 distance.

We discuss: addiction & recovery, his running & triathlon journey, the NYC running community, nutrition, fueling, the importance of blood work, his coaches/mentors, community service with others in recovery, Achilles, FICS Bespoke Recovery Studio, Ironman 70.3 Champs, and a TON more.

I know Don from the local NYC running community and I’m so thankful he came on and was so open about his inspiring journey.

For all listeners of this episode who need a pre/post NYC Marathon treatment at FICS NYC, you can use code: ronrunsnyc for 20% off any treatment.

I hope you all enjoy this convo as much as we did!

If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on.

Connect With Don:

Instagram: @donsnellings

FICS NYC: https://ficsnyc.com

Connect With Ron:

Personal Instagram: @ronrunsnyc

Podcast Instagram: @runchats_with_ronrunsnyc

Facebook: https://fb.me/runchats

Website: https://ronrunsnyc.com

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Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

Social: @_margittai

© 2021 Ron Romano

Ben Flanagan grew up in a super close knit, highly competitive family environment, loving Mats Sundin, the Toronto Maple Leafs, and all things hockey. To this day, on 12/24, his family and community still gather for a Dads vs Kids hockey game. Body checks, punches, & bloody noses were all fair game. He was a hockey player trapped in a runners body!

Ben burst on the national scene winning the 2018 10,000 meter in a career best 28:34.53 at the NCAA Outdoor Championships, where he unleashed a 56 second last 400 to outkick Vincent Kiprop over the final meters of the dramatic finish. Ben came in seeded 23rd of 24 runners and, against all odds, became Michigan's 1st 10,000m national champ since 1989.

Ben was also a big underdog at the Falmouth Road Race in 2018 against a stacked pro field—including 4x champ Stephen Sambu, Scott Fauble Leonard Korir—covered a late Fauble surge, closed hard, and came FLYING across the finish line with panache!

In 2021, Ben returned & recreated his FLYING Falmouth finish and became part of a select group of repeat Falmouth champions. They've adopted Ben in the community and he treasures the connection and long-standing traditions of this great race.

We discuss: his high school/college days, key coaches & mentors (Krestena Sullivan in high school, Pete Grinbergs as his Club coach, and Kevin Sullivan in college), key race highlights, PR's, meaningful moments, NCAA Championships in 2018, OFSAA Champs in HS, Falmouth Road Race 2018 & 2021, Big Ten Champs 2014-2018, his sub-4-minute mile in 2018 (3:57), mindset during races, mantras, bouncing back from injuries, changing his training approach to remain healthy, what’s next on the docket for him, his community service (helping facilitate exercise programs for children & adults with autism spectrum disorder & meeting  with college running programs over Zoom throughout pandemic to share story and encourage collegiate runners)

Ben is grounded, humble, and someone you can easily root for. I'm all-in on Ben and hope you all enjoy this convo as much as we did!

If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on.

Connect With Ben:

Instagram: @ben_flanagan

Connect With Ron:

Personal Instagram: @ronrunsnyc

Podcast Instagram: @runchats_with_ronrunsnyc

Facebook: https://fb.me/runchats

Website: https://ronrunsnyc.com

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Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

Social: @_margittai

© 2021 Ron Romano

Allison Cleaver is a pediatric nurse by day, momma to a 6-month-old baby girl, Molly, and an elite runner. It's certainly a lot to juggle. She's still figuring out the stroller miles, is working hard to rebuild her body, and is giving herself grace. She is fiery, feisty, & fast!

At 32, Allison has already put together an amazing running resume; she's run the past 2 Olympic Trials marathons (2:36 PR at CIM), won the Indy Monumental 1/2 marathon (1:12:47, a 5:33 pace) & even bigger things lie ahead!

Someone with those creds usually had a prodigious high school career, was highly recruited to a top university, and hit the pro circuit...

...but what makes Allison's story so inspiring is that she didn't start running until 16.

In her youth, she tagged alongside Dad on her bike on his 2 mile loop and ran it for the first time in 3rd grade. They bonded, she enjoyed the feeling it gave her, started running track at 16, and never looked back. She ran 2 years of high school and then Mom calls coach Steve Sisson on his 2nd day on the job at the University of Texas to ask what it takes to run there. He tells Mom he'll keep an eye out, watches Allison run, likes her fire, and tells her he believes in her and wants her on the team. From a dream to run at UT to making it as a walk-on against all odds! They formed a strong, 9 year partnership and he became a key mentor.

"Steve was awesome and his energy helped me propel to the athlete I am today."

After moving to Houston in 2016 for nursing school before coming back HOME to Austin, Allison met and began working with another great coach, Steve Magness and they're accomplishing great things together today.

Some of the topics we cover include: mom life, pediatric nursing & trying to make a difference, coaching mentors (Toby Howell in high school, Steve Sisson at UT, Steve Magness post-collegiate), coaching styles, where the grit comes from (Grandpa Mendez, who ran in 1980 Boston Marathon), her intro to running with Dad, running in 2 Olympic Trials marathons, her experiences in LA & ATL, the big family presence cheering for her in ATL, the ATX running community, running for herself without sponsor pressure, rebuilding from the ground up, how the Tokyo Olympics re-lit her fire to get after even FASTER times and qualify for another Olympic Trials in the marathon.

I'm so excited to follow Allison's INSPIRING journey to another Olympic Trials marathon qualifier and to becoming the fastest version of herself. I hope you all enjoy this conversation as much as we did!

If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on.

Connect With Allison:

Instagram: @aminicleaver

Connect With Ron:

Personal Instagram: @ronrunsnyc

Podcast Instagram: @runchats_with_ronrunsnyc

Facebook: https://fb.me/runchats

Website: https://ronrunsnyc.com

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Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

Social: @_margittai

© 2021 Ron Romano

Jen Bigham is an inspiring, bad ass mom of 4, who chased down her 8-year Olympic Trials qualifying quest by breaking the tape, scorching a 2:41 in the Eugene Marathon.

Jen grew up watching her dad race 5K's and marathons, started running in middle school, and never looked back. She competed in high school and in college at Ohio State, where she battled injuries, but enjoyed working with Coach Sparks, who believed in Jen and also went on to coach two of her siblings and Molly Seidel at Notre Dame.

After having her daughter in 2010, she started training again, and surprised herself by running a 5K PR in her 1st race back postpartum, which really shaped the athlete she is today. Her older brother planted the seed that she could qualify for the Olympic Trials. His strong belief in Jen—and being a multiple time qualifier himself—helped give Jen the courage to believe it too, even though she couldn’t run 3 miles at the qualifier pace at the time!

We discuss: coaches/mentors, belief & self-belief, hitting plateaus, breaking through them, health challenges, mindset/visualization, Atlanta Olympic Trial's with her family and dad being everywhere she needed him, the traumatic birth of her 4th child, bouncing back, finding her speed, knowing your WHY, chasing the best version of herself, being a high school coach, giving back, & mentoring.

Talk about a crazy fast family. Her younger brother also qualified for the Trials and is now coaching Jen. Jen would love for them all to run the next trials and I'm HERE for it and will definitely be hosting that family POD when it happens.

I hope you all enjoy this conversation as much as we did!

If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on.

Connect With Jen:

Instagram: @localelite

Facebook: https://www.facebook.com/jenbigham

Connect With Ron:

Personal Instagram: @ronrunsnyc

Podcast Instagram: @runchats_with_ronrunsnyc

Facebook: https://fb.me/runchats

Website: https://ronrunsnyc.com

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Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

Social: @_margittai

© 2021 Ron Romano

Close your eyes and imagine what you dreamed of as a 12-year-old boy... hitting a walk-off World Series home run? Throwing a game-winning touchdown in the Super Bowl? Winning an Olympic Gold Medal? Mike Spinnler dreamed of winning the JFK 50 Mile Ultra.

Inspired by his older brother, Bill, he ran his first JFK 50 at age 12! "Hey Dad, can you please sign this permission slip??" Finishing in 14:19, he was mind-boggled that someone could complete the race 8 hours faster (Elton Horst, 6:15) and proceeded to tell his dad, "one day I'm going to WIN the JFK!"

And win it he did, in an epic duel in 1982 with Paul Jost and Bill Lawder, running 5:53:05, setting the course record that would stand for 12 years. Mike came back and defended his title in 1983, joining the great Max White as the only repeat champions.

In this episode:

-We cover the history of the JFK 50, Mike's quest to win, meeting mentors—Buzz Sawyer and Coach Greg Shank—who profoundly influenced him. Training and racing with Terry Baker

-Mike brings us out on the course for 1982 Boston Marathon AKA "The Duel In the Sun," where he ran 2:28 and shared amazing tales about that legendary weekend where Salazar famously held off Beardsley

-The joy he felt coaching Susan Graham-Grey, a blind mom-of-3 to an Olympic Trials Marathon qualifier

-Lessons learned as a race director, coach, and sharing and paying it forward for the next generation as he was taught

Mike has lived a huge life, making enormous contributions as an elite athlete, race director of JFK (since 1993), and coach in his beloved community. This episode is about GRATITUDE and paying it forward to the next generation of runners, as Mike was taught by his mentors William "Buzz" Sawyer and coach Greg Shank.

Mike is a gifted storyteller with a remarkable memory and such a passion for life. I hope you all enjoy this conversation as much as we did!

If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on.

Connect With Mike:

Instagram: @jfk50mile

Facebook: https://www.facebook.com/mike.spinnler

Website: https://www.jfk50mile.org

Connect With Ron:

Personal Instagram: @ronrunsnyc

Podcast Instagram: @runchats_with_ronrunsnyc

Facebook: https://fb.me/runchats

Website: https://ronrunsnyc.com

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Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

Social: @_margittai

© 2021 Ron Romano

It's never too late to find your passion in life! Though Shana Miller grew up in Framingham, MA on the Boston Marathon course and works today near Heartbreak Hill, she never ran until the age of 40. Shana met some girlfriend's at the gym, got inspired, and signed up for a 1/2 marathon 3 months from then realizing she had no idea what she was doing. She used a Hal Higdon training plan, ran all the training miles at the same pace, and finished the 1/2 marathon saying it was the hardest thing she had ever done—crying, emotional, and proud of her accomplishment. The next day she woke up and said, "when's the next one?" Shana was HOOKED!

Her running journey has been filled with big challenges! We discuss:

-Overcoming a missed medical diagnosis that sidelined her often over 18 months (piriformis syndrome)

-A hysterectomy, hormones, hair loss, & depression

-Hiring a coach (Victoria, @run4prs)—finding someone who believes in you, forging a partnership, & building a plan to stay healthy & strong

-Being inspired to get her RRCA Coaching Certification to learn more about running & give back to the community

"When I started running 10 years ago, that is what truly had me believing in myself, gave me confidence, and I started to become comfortable living in my own skin. Running has definitely shaped my life with a new perspective for self-image and how amazing our bodies are."

Shana has cut an astounding 38 minutes off her marathon, and ran a 3:49 marathon PR at the Baystate Marathon, which would’ve easily been a BQ in any year but last year's historical 7:47 record cutoff. She has a big goal to run sub-3:40 at the Chicago Marathon, which would give her a 15 minute BQ cushion. I'm looking forward to seeing Shana make her dream come true!

There is SO much inspiration in this one and I hope you all enjoy this conversation as much as we did!

If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on.

Connect With Shana:

Instagram: @stilettorunning

Website: https://www.stilettorunning.com

Connect With Ron:

Personal Instagram: @ronrunsnyc

Podcast Instagram: @runchats_with_ronrunsnyc

Facebook: https://fb.me/runchats

Website: https://ronrunsnyc.com

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Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

Social: @_margittai

© 2021 Ron Romano

Karen Dunn walked off the court at basketball practice with her good friend and teammate in 7th grade, walked directly onto the track team, and never looked back. She loved her coach, the camaraderie and routines with teammates, and discovered she had a talent for running; winning races, setting XC course records, and earning a college scholarship.

But it's as a Masters runner, at age 43, where Karen has truly hit her stride and personifies #fasterasamaster. Progressing to the tune of 3:16–3:10–3:08–3:00–2:57–2:43 at the Chicago Marathon to earn her OTQ, digging deep, mining all she can on coaching methodology (Vdot and RRCA certified) and on mindset and visualization

We discuss: Mindset books (Elite Minds by Dr. Stan Beecham & Let Your Mind Run by Deena Kastor), her high school coach/mentor, why the fire burns brighter as a master, the 2 year buildup/grind/journey for an OTQ, her Chicago PR breakthrough & OTQ, what it meant to have her family and run club friends in Atlanta and on the course, what’s next, her coaching platform & athletes.

On qualifying for and running in the Olympic Trials Marathon:

"For me it’s a once in a lifetime experience and the epitome of my running career. I want my kids to walk away from it and see me as good role model and hopefully an inspiration to them, as well. Seeing how hard work pays off and if it’s something you want and is worth fighting for, you go after it and go all in!"

There is SO much inspiration in this one and I hope you all enjoy this conversation as much as we did!

If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on.

Connect With Karen:

Instagram: @strengthenyourstride

Website & Coaching: https://www.strengthenyourstride.coach

Connect With Ron:

Personal Instagram: @ronrunsnyc

Podcast Instagram: @runchats_with_ronrunsnyc

Facebook: https://fb.me/runchats

Website: https://ronrunsnyc.com

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Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

Social: @_margittai

© 2021 Ron Romano

At Ironman Coeur D'Alene, on a brutal day with temps over 100 degrees that caused an attrition rate of 27%, Jennifer Vollmann battled the elements, dug deep, executed her race plan brilliantly, and made her Kona dream come true! Can you say GRIT?!

And to do it in front of her cheering 6-year-old daughter, stepdaughter, and partner was truly amazing. 

Jennifer felt she had lost a lot of who she was after leaving her job as CEO of an education nonprofit to stay home with her daughter. She loved being a mom, but didn't know who she was anymore. 

"Triathlons gave me a place to put my energy and rediscover who I was. I am not kidding when I say it changed my life. I am a different person because of it. I am a better mom, friend, partner, person because of it. It is a defining part of my life and through it I have discovered so much about myself that I didn't know—my resilience, endurance, ability to push through pain to see what is on the other side."

Jennifer connected with her coach and mentor, Marilyn Chychota, four years ago while doing CrossFit and lifting and Marilyn suggested giving TRI a shot. Jennifer was hooked, found her passion, and in four short years has gone from a TRI newbie to qualifying for KONA. Talk about INSPIRING!

Today Jennifer also coaches athletes, helping them define and meet their goals and discover the athlete they know lives inside.

On Jennifer's WHY...

"She knows how hard I train, knows it's my dream, knows what a big deal it is, and for her to see me do it, it's really powerful. Powerful for her because she is so proud of me and got to see that my dreams came true with so much hard work and with time and tears and sweat and she saw that come together and I can't think of a better experience to have with your child than experiencing that with you."

There is SO much inspiration in this one and I hope you all enjoy this conversation as much as we did!

If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on.

Connect With Jennifer:

Instagram: @jennifervollmann

Website & Coaching: https://findingendurance.com

Connect With Ron:

Personal Instagram: @ronrunsnyc

Podcast Instagram: @runchats_with_ronrunsnyc

Facebook: https://fb.me/runchats

Website: https://ronrunsnyc.com

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Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

Social: @_margittai

© 2021 Ron Romano

At the tender age of 31, Bonnie Caulfield has already completed an astonishing 10 Ironman triathlons! Bonnie is the 5th of 6 children, grew up in an ultra-competitive family, and was inspired to take on an Ironman after her mom signed up for one at age 55—even though she couldn't swim at the time. Talk about strong female role models!

Bonnie puts the E in extrovert, her fire burns bright for all things Ironman, and she enthusiastically shares her love for the sport with all in its growing community. It’s rare to find your passion in life at such a young age. 

We took a deep dive on: Her biggest role model (her mom), family dynamics, COVID, divorce, therapy, team dynamics, coaching styles, community, her mantra: Go Do Something Amazing, and the positive impacts of Coach Dave, her Tri-Mentor, Jeff, and her boyfriend, Garrett.

I got chills hearing Bonnie talk about racing every step of an Ironman with her little sister, Betsy. What a special day to share and family moment to bond over.

There is SO much inspiration in this one and I hope you all enjoy this conversation as much as we did!

If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on.

Connect With Bonnie:

Instagram: @bonnieandthejets

Connect With Ron:

Personal Instagram: @ronrunsnyc

Podcast Instagram: @runchats_with_ronrunsnyc

Facebook: https://fb.me/runchats

Website: https://ronrunsnyc.com

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Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

Social: @_margittai

© 2021 Ron Romano