Running Inside Out Podcast

The Hoodie; Always loafing; Also screaming; Finishing OSTR in style; Eating... a Thing at Speedway

Michael Valone returns to share how he has evolved as a runner since his Yaris touching days back when he first appeared on the podcast. (Editors Note: We won't hold the improper use of the word evolution against him.) 

Since he was last on the podcast, Valone has joined the board of TrailsRoc, organized two fatass races and some weird 'adventure runs'. He has also learned a lot about himself, his place in the community and inspired hundreds of people along the way. 

• TrailsRoc
• MFAMTL

Live! In Studio

• Many On the Genny
• Twisted Branch
• Chataqua Ultras
• Cast a Shadow
• Punxsutawney Phil

[Editors Note: Evolution is change in the heritable characteristics of biological populations over successive generations.]

When Valone brings you an iced coffee, he does it with style

Michael Valone

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Special Guest: Michael Valone.

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Laura Kline is a multi-sport athlete visiting by way of Syracuse, NY. During our conversation, we talk a bit about traveling the world, racing at the front, having nobody to punch, gaining confidence and finding the line between competing as hard as possible while trying not to destroy yourself. From World Championship Triathlons and now to ultras, Laura has traveled around the country and the world racing at a very high level.

Laura runs for Altra Footwear and is part of the MPF / RNR racing team, as well as frequently running as a member of Strong Hearts Vegan Power. 

• Laura on Twitter
• We talked for an hour but we barely scratched the surface of Laura's extensive race history
• Broken Arrow SkyRace
• Jason's Western States experience on Must Love Jogs
• Mintz On Running Inside Out
• TNF San Francisco
• Altra Footwear

• 0 SPF
• TNF Ontario

On the podium at The North Face Ontario 50 mile

• Strong Hearts Vegan Power
• Mountain Peak Fitness / Red Newt Racing

Special Guest: Laura Kline.

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Ellie Pell joins to share some of the lessons on life and ultra that she has picked up in her respective 25 and 2 years.  Ellie stormed on to the Rochester trail scene at the 2016 Mendon Trail 50k. A few weeks before that, she ran her first ultra at Watergap 50k. She won both of those races.  She then went on to run Many on the Genny 40 miler. 

And since then she has stormed into our hearts!

Many on the Genny

Red Newt Racing

Letchworth Branch of the FLT

Escarpment Trail Run

#restdaybrags

Inside Tracker

JFK 50 Mile

Mike Welden’s JFK 50 podcast

And on the seventh day…

Ellie Pell

Mike Welden

Eric Eagan

Sheila Eagan

David Roche

Laura Kline

Kendra Pokhis

Laurel Pell

Stephanie Howe

Sage Canaday

Sandi Nypaver

This podcast is supported by members of the running community.

A platform for supporting creators

Special Guest: Ellie Pell.

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Stacey Steinmiller at MedVed Run Walk

You've worked hard and put in the training. For months your weekends have revolved around your long runs. You've dialed in your nutrition and monitored your sleep. Now, your big race is less than a month away, you are starting your taper and going a bit crazy. 

Or maybe you just ran your big race and were On Top Of The World, but then the next morning, you felt a bit empty, or lonely or directionless. 

In this Special Event, recorded at Medved, Stacey Steinmiller of Authentic Self-Counseling, tells us, "It's Okay", provides us with some context as to why we experience these feelings, and gives us some thoughtful tips for helping manage Taper Anxiety and Kicking the Post-Race Blues. 

Please review this handout that was provided. It is referenced quite regularly by Stacey throughout the talk.

Special Thanks to MedVed Running and Walking Outfitters for hosting this event (as well as many others that bring our community together)

Alternative text - include a link to the PDF!

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Between mouthfuls of oatmeal, Mike Welden recounts his long, tortuous path to the Laurel Highlands 70 mile race this past June. From a high-octane skiing accident in Canada to breaking into the track at a maximum-security all-girl’s school, Mike’s penchant for the unconventional and utterly ridiculous makes for a gripping story.

It’s not all jokes, though. Throughout the episode, Mike also shares his experience with a new coach, reworking his racing mentality, and a raw, honest look at the ultrarunning experience.

Mike Welden. Laurel. 2017. Read This.

Laurel Highlands

Cascade Mountain

"Ben Nephew's" Orocs

Syracuse Half

Back to back years at the Syracuse Half - 2016 and 2017

Springletrack

The Springletrack course - 20 miles of nothing but good trail

Breakneck Marathon

This episode was made possible by the support of dedicated listeners and Patrons. 
Thank You.

• Mike Welden
• Dick Vincent (mentioned)
• Natalie Thompson (mentioned)
• Gambit (mentioned)
• Jamie Hobbs (mentioned)
• Kim McCarthy (mentioned)
• Jason Mintz (mentioned)
• Jan Wellford (mentioned)
• Scotie Jacobs (mentioned)

Special Guest: Mike Welden.

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L-R: Training at home in Kenya; Running with the boys in ROC; Tekelbei Foundation; Running with the Girls in ROC; Grabbing a bite to eat

Kip Tisia is fast. Like 2:17 Marathon fast. But he also take his time to hang out and share his time with the kids. And now he takes a little time to chat about running fast, working hard and having faith. He also shares a little bit about how he came to run and some of the differences once you are considered Elite. 

Bomet District in Kenya

Geoffrey Rono

Monroe Milers

Running with Kelly

Girls on the Run

Tekelbei Foundation

2:00:25

Buffalo Marathon Record Shattered

Victoria Marathon

Kip Wins Cleveland 2017

Kip Wins Buffalo Half 2017

Rochester Running Company - A new running store located on Mt. Hope Avenue in College Town.  

Focused on being a social hub for runners, RRCo offers free group runs, and a cool place to hang out.

Additionally, their Facebook page is full of hustle and bustle with many pop up runs or running related activities constantly being discussed and organized.

Rochester Running Company. Run Our City. Together.

Kip Tisia

Special Guest: Kip Tisia.

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Erica Cino tells us about her journey to and through her first 13.1. From a never runner, to a sometimes runner, to an injured-never-should-run-again-runner to a determined runner, her story of finding motivation through adversity is as interesting as it is entertaining.

Erica also took the leap of letting me coach her through the second half of her training plan. Which I greatly appreciated. It was a lot of fun seeing her reach her goal (even though I had to see it in pouring rain.)

• Flower City Half Marathon
• Hal Higdon Half-Marathon Training
• Beginning Runner Injuries
• Midsummer Night's Madness Trail Race

Nutrition with Natalie - if you are interested in working with Nutritionist Natalie Thompson to revamp your nutrition, regularly share your story with others, and you are willing to commit to about 3 months then email me at [email protected] and I'll have many more details for you.

Josh Stratton LMT - A licensed massage therapist who knows the treatments that runners need. Located in Winton Place. Tell him you heard the podcast and use the code "Pemi" when booking during May and June for $15 off a 60 minute massage!

Special Guest: Erica Cino.

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L-R: Chatting at Medved; Running the World Snowwhoe Champs at home; Medved Sunrise Run; The Truck Palace; Voice from the Trail talk at Medved;

Sarah Keyes spent an evening in Rochester prior to departing for a cross-country road trip which will drop her at the Western States starting line. During our chat she shares tips for airport happiness, how to get A+ grades from your dentist and even a little about running fast in the mountains.

For those that don't know Sarah. Sarah is fast. Sarah is also a Mountain runner, an ultra runner and a citizen of the United States. Combine those ingredients with a bit of hard work, add in some pizazz and you have the 2016 US Skyrunning VK and Ultra Division Champion.

• La Sportiva
• Julbo
• Run Steep Get High
• World Snowshoe Championships

• Adirondack Loj

• Sarah's L'Amore Montagna Tour

It's Always Sunny at WhiteFace

Twisted Branch Trail Run - a 100k Ultra on August 19, 2017 which runs the Bristol Hills Branch of the Finger Lakes trails starting in Ontario County Park and depositing runners on the shores of Keuka Lake in the town of Hammondsport, NY.

New this year, a 20 hour cutoff. This impossible race just became… possible. No more excuses!

Registration for the 2017 running of Twisted Branch is open!

You know you want to run long this year. Get Twisted!

Special Thanks to Medved for making this and so many other awesome events possible in our community. Go try on a pair of La Sportiva's at Medved. The Mutants are near indestructible!

• Sarah Keyes
• Jason Mintz (mentioned)
• Jared Burdick (mentioned)
• Lauren Burdick (mentioned)

Special Guest: Sarah Keyes.

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L-R: After a speedy 0SPF; After a speedy Mendon 50k; during a speedy Syracuse Half (p: Laura Kline); Getting the mind right (p: Jason Mintz)

Jason Mintz is back and as is our way with someone who does as much as he does, we recap 2016 and peer deeply into 2017. We chat a little about his return to the Mendon 50k, just a few weeks after completing his first 100 miler. We also talk about his frequent visits to Rochester and his "tussles" with Daven Oskvig. And we also, eventually talk about his *next* hundred miler, I hear it's out west and it's a good'un. (psst... It's the Western States Endurance Run!)

Previously with Jason Mintz - Jason's first time on the podcast, where he discussed... well... Western States.

Jason's Blog - Must Love Jogs

• Jason's WSER Wishlist

WSER Logistics

Free to Run

Vegan Power 50k

Mintz's training plan of choice

Rock the Ridge

Syracuse Half Marathon

Running Inside Out Podcast 25/50k on the Bristol Hills Branch of the Finger Lakes Trail. View from Ontario County Park - The start of the Twisted Branch Course.

Twisted Branch Trail Run - a 100k Ultra on August 19, 2017 which runs the Bristol Hills Branch of the Finger Lakes trails starting in Ontario County Park and depositing runners on the shores of Keuka Lake in the town of Hammondsport, NY.

New this year, a 20 hour cutoff. This impossible race just became… possible. No more excuses!

Registration for the 2017 running of Twisted Branch is open!

You know you want to run long this year. Get Twisted!

Jason Mintz

Daven Oskvig (mentioned)

Laura Kline (mentioned)

Sarah Keyes (mentioned)

Mike Welden (mentioned)

Jamie Hobbs (mentioned)

Karl Meltzer (mentioned)

Special Guest: Jason Mintz.

Support Running Inside Out Podcast