In this episode, Cher shares her insights and experiences from running the Chicago Marathon, offering valuable tips on travel, preparation, race day strategy, and post-marathon activities. She emphasizes the importance of planning ahead, making reservations, and understanding the unique aspects of the Chicago course, including pacing strategies and the vibrant atmosphere of the city.

Summary

In this episode, Cher and Carina discuss the essential preparations for race week leading up to the St. George Marathon. They cover the challenges of tapering, managing anxiety, the importance of glycogen storage and carb loading, nutrition strategies, adapting to weather conditions, and the mental preparation needed for race day. They emphasize the significance of having a strong 'why' for running the marathon and the role of a coach in guiding runners through their journey. The conversation highlights the celebration of the marathon experience and the personal growth that comes from training and completing the race.

Takeaways

The week before a marathon is challenging and requires rest and relaxation.

Managing anxiety is crucial for a successful race week.

Understanding glycogen storage is key to marathon preparation.

Carb loading should include both good and simple carbs.

Adapting to weather conditions is essential for race day performance.

Mental preparation is as important as physical training.

Having a strong 'why' can help push through tough moments during the race.

A detailed race strategy can prevent going out too fast.

The role of a coach is invaluable for guidance and support.

The marathon is a celebration of the training journey and personal growth.

Summary

In this episode, Cher and Carina discuss Carina's journey to the Sydney Marathon, including the challenges of long-distance travel, pre-race preparations, and the emotional experience of running the marathon. Carina shares insights on carb loading, race day strategies, and the importance of mental resilience during the race. The conversation culminates in reflections on the race experience and the lessons learned along the way.

Takeaways

Traveling to Australia for the marathon was a significant challenge due to time zone differences and long flights.

Proper visa preparation is crucial for international travel.

Carb loading is essential for marathon performance, but it can be challenging to achieve on a plane.

Mental preparation and managing anxiety are key components of race day success.

The emotional connection to running can enhance performance and provide motivation.

Navigating the race course can be difficult, especially with unexpected weather conditions.

Fueling strategies, including the use of gels and hydration, can impact race performance.

Post-race recovery and finding family can be chaotic but is part of the experience.

Every marathon is unique, and learning from each experience is vital for growth as a runner.

The journey of running a marathon is as important as the race itself.

Chapters

00:00 Introduction and Marathon Excitement

05:02 Traveling to Australia: Tips and Challenges

12:01 Jet Lag and Pre-Race Preparation

17:52 Race Day: Strategies and Mindset

29:52 The Sydney Marathon Experience

45:01 Post-Race Reflections and Lessons Learned

Summary

In this podcast episode, Cher and Carina discuss the challenges of comparing oneself to others on social media, particularly in the running community. They reflect on how social media has changed the way runners share their training and how it can lead to feelings of inadequacy. They also explore the balance between authenticity and portraying a positive image on social media. The conversation touches on the importance of setting boundaries, prioritizing family, and being honest with oneself. They also briefly discuss the role of Strava in the running community and the potential benefits and drawbacks of using the platform.

Takeaways

Social media can amplify feelings of comparison and inadequacy, particularly in the running community.

It's important to set boundaries and prioritize family and personal well-being over social media validation.

Authenticity is valued, but there is a balance between sharing the highs and lows of training.

Strava can be a useful tool for tracking and sharing running activities, but it can also contribute to comparison and pressure.

Runners are resilient and dedicated individuals who push through challenges and keep commitments.

Chapters

00:00 Introduction and the Impact of Social Media Comparison

12:49 The Evolution of Running and Social Media

19:04 Authenticity and Balancing Personal and Professional Life on Social Media

20:26 Exploring the Role of Strava in the Running Community

25:41 The Importance of Prioritizing Family and Setting Boundaries

30:24 The Resilience and Dedication of Runners

31:18 RFF Outro 45.wav

Summary

In this episode, Cher and Carina discuss the mental and physical burnout that often occurs during marathon training. They share their own experiences and offer advice on how to push through the tough weeks of training. They emphasize the importance of staying mentally strong, trusting the process, and not letting negative thoughts derail your progress. They also discuss the significance of having a strong 'why' and a coach to help navigate the challenges. Overall, they highlight the valuable life lessons that marathon training teaches about perseverance and self-discovery.

Takeaways

Marathon training often involves a period of mental and physical burnout, typically around three to six weeks before the race.

The mental toll of marathon training can be just as challenging as the physical demands. It's important to stay mentally strong and push through the tough weeks.

Having a strong 'why' and a coach can help navigate the challenges and keep you motivated.

Don't let negative thoughts and self-doubt derail your progress. Trust the process and believe in your ability to overcome obstacles.

Marathon training teaches valuable life lessons about perseverance, self-discovery, and pushing beyond your perceived limits.

Chapters

00:00 Introduction and Explanation of the Topic

02:42 The Mental and Physical Burnout of Marathon Training

05:24 The Importance of Mindset and Staying Focused

09:43 Pushing Through the Tough Weeks of Training

12:30 The Role of Nutrition in Marathon Training

18:21 Lessons from the Long Run: Perseverance and Self-Discovery

25:29 The Inner Voice and Overcoming Mental Barriers

28:59 Conclusion and Call to Action

29:28 RFF Outro 45.wav

Summary

In this podcast episode, the hosts discuss women's health and its impact on athletes, specifically in the context of running. They are joined by Mary, who shares her personal journey of struggling with infertility while being a runner. Mary talks about her running background, her experience with infertility, and the steps she took to prioritize her health and eventually conceive. The conversation also touches on the importance of regular menstruation for female athletes, the risks of not having a period, and the need for patient advocacy and finding supportive healthcare providers.

Takeaways

Running can have an impact on women's health, especially in the context of fertility and menstruation.

Maintaining a regular menstrual cycle is a sign of a healthy body, and irregularities or the absence of a period can indicate underlying issues.

Women athletes should prioritize their overall health and well-being, including proper nutrition and rest, to support their bodies and maintain a healthy menstrual cycle.

It is important to advocate for oneself and find healthcare providers who understand and support the unique needs of female athletes.

Regular check-ups and open communication with healthcare providers can help address any concerns or issues related to women's health and running.

Summary

Cher and Carina recap their recent half marathon race and discuss their individual experiences and achievements. Cher had a last-minute decision to participate in the race and exceeded her expectations by achieving a personal record (PR) and finishing under two hours. Carina, on the other hand, had high expectations for herself and finished in second place overall, but felt disappointed with her time. They discuss the challenges of racing, including GI issues and recovery. Despite the difficulties, they both feel motivated and excited for future races.

Takeaways

Participating in a race can provide valuable insights into training progress and boost confidence.

Race day conditions and unforeseen variables can impact performance, but it's important to focus on personal goals and achievements.

Recovery after a race, especially a half marathon, can take time and may require adjustments to training plans.

Running is an individual sport, and each person's journey and progress are unique.

Setting realistic expectations and celebrating personal achievements are key to maintaining motivation and enjoyment in running.

Summary

In this podcast episode, Cher and Carina provide updates on their respective running journeys. Cher discusses her progress in training for her first marathon, highlighting the mental shift she has experienced and the increasing ease of her runs. Carina shares her training for the Sydney Marathon and her goal to break the 2:55 barrier. Both Cher and Carina express their fears and anxieties about their upcoming races, emphasizing the importance of pushing through discomfort and enjoying the journey. They also discuss the benefits of having a coach and the life lessons that running teaches.

Takeaways

Training for a marathon involves a mental shift, where runs that were once challenging become easier over time.

Having a coach can provide guidance and support in training for a marathon, especially for beginners.

It is important to set realistic goals for your first marathon and focus on finishing rather than speed.

Running marathons teaches valuable life lessons, such as perseverance, pushing through discomfort, and believing in oneself.

Even experienced runners feel scared and anxious before races, but it is important to do it anyway and enjoy the journey.

Summary

In this podcast episode, Cher and Carina discuss various topics related to the Olympics. They start by talking about Simone Biles and her incredible story of overcoming trauma. They also discuss the challenges faced by athletes in the Tokyo Olympics, including the lack of audience and the impact of COVID-19 restrictions. The conversation then shifts to highlight other inspiring athletes, such as Ilona Mayer, who put USA Women's Rugby on the map, and Gabby Thomas, who won gold in the 200-meter race. They also mention the success of American athletes in various events, including the men's 1500-meter race and the pole vault. The episode concludes with a discussion about the importance of finding the right sport that matches an individual's body type and genetics.

Takeaways

Simone Biles' story of overcoming trauma is inspiring and highlights the importance of mental health in sports.

The Tokyo Olympics presented unique challenges for athletes, including the lack of audience and strict COVID-19 restrictions.

Ilona Mayer and Gabby Thomas are examples of athletes who have achieved great success and are inspiring role models.

American athletes have performed exceptionally well in various events, showcasing their talent and dedication.

Finding the right sport that matches an individual's body type and genetics is crucial for success in athletics.

Summary

In this podcast episode, Cher and Carina discuss running terms and jargon. Carina introduces common running terms and asks Cher for her thoughts on them. They cover acronyms like PB (personal best) and PR (personal record), as well as terms like DNS (did not start) and DNF (did not finish). They also discuss terms like starting corral, splits, taper, strides, and fartlek. Cher learns the meanings of these terms and finds the running jargon both amusing and educational.

Takeaways

Running has its own set of terms and jargon that may be unfamiliar to non-runners.

Acronyms like PB and PR refer to personal best and personal record, respectively.

DNS stands for did not start, indicating a runner who signed up for a race but couldn't participate.

DNF stands for did not finish, indicating a runner who started a race but couldn't complete it.

Starting corrals are used in larger races to organize runners based on their expected finish times.

Splits refer to the time intervals in a run, often measured in miles.

Tapering is the process of reducing mileage and intensity before a race to prepare the body for peak performance.

Strides are short bursts of speed during a run, typically lasting 10-15 seconds.

Fartlek is a type of interval workout with varying intervals and no specific structure.

Understanding running terms and jargon can help runners communicate and navigate the running community.

Chapters

00:00 Introduction to Running Terms and Jargon

07:14 Understanding Starting Corrals and Waves

09:15 Decoding Splits and Tempo Runs

09:57 Tapering and Strides: Fine-tuning Your Training

12:12 The Quirky Side of Running: Fartlek Workouts