Running Rogue

You've heard all about the need to increase your carbs per hour, but what are you doing about it?

In this episode, I give you 5 practical tips for experimenting with your in-run nutrition so that you can race faster and feel better doing so. And if you haven't re-evaluated your nutrition in a minute, then now is the time!

Fall races officially kick off with the Berlin Marathon this weekend, which makes this an exciting time of year. You might have a 5K, 10K, half or full marathon coming up, and I've got you covered in this episode with race strategy blueprints for each of those distances.

These are baseline blueprints to get you started in your pace planning, and I've got variations for each race depending on your experience level.

Use these as a starting point and then adapt them to the course in front of you. Then, go race and learn!

Fall races are imminent, and therefore, so are the pre-race demons that many of us often face in advance. In this episode, I give 7 common, pre-race doubts and talk through strategies to face them.

The 7:

• "I did not do enough in training."
• "What if something bad happens on race day?"
• "I don't know if I can do this."
• "I'm just not good enough for this goal."
• "What if I let someone down?"
• "I can't handle the nerves and pressure."
• "What if I can't take it when it gets hard."

Which one do you struggle with the most?

Thanks to LMNT for sponsoring this one. Get a free 8-count Sample Pack of LMNT's most popular drink mix flavors with any purchase at https://www.DrinkLMNT.com/rogue.

We are getting close to some big fall races from Berlin to NYC and Indy, and it is time to lock in (as the kids say). In this episode, I give you 6 tips for your final prep, so you are ready to put your best foot forward on race day!

If you are racing in the fall between September and December, then it is never too early to start thinking about your race plan. You prepare in training, and you also want to prepare your plan for the big day.

In this episode, I give you 8 steps to build your plan:

1. Select your goal pace.
2. Gather information about the race course.
3. Break the course down into 3-6 chunks that make sense.
4. Develop a strategy for each section of the course.
5. Translate that strategy into a pace by mile.
6. Layer in the finer course details and also nutrition and hydration.
7. Visualize your plan.
8. Execute the plan and then learn from it.

What will your plan be to smash your goal?

Thank you to my new hydration sponsor for the podcast - LMNT. I've used their products for my electrolyte supplementation for the last 4 years and can't recommend the brand enough.

Get a free 8-count Sample Pack of LMNT's most popular drink mix flavors with any purchase at https://www.DrinkLMNT.com/rogue.

1. Fear is necessary.
2. Fear is a good thing.
3. Fear becomes more manageable with time and experience.

Let's face your running fears!

Ok, ok... I know the title sounds a bit woo-woo, but this episode is full of practical tactics to be the best version of you on race day.

You are powerful in a very unique way, and I give you 6 tips for bringing out the most in you when it matters in training and race. They are:

• Take inventory of your strengths and weaknesses without judgement.
• Frame your circumstances appropriately.
• Embrace the challenges ahead.
• Take on one weakness at a time by putting your strengths to work.
• Employ radical personal responsibility.
• Stay present. One moment. One mile. One day at a time.

These tips are easier said than done, but this episode will help you put these things into practice, so that you can find out who you are when things get hard!

I like to say: "There is no such thing as a perfect training cycle." And there shouldn't be. You will always have to make adjustments for things that pop up during training whether managing life's curveballs, dealing with injury, or simply feeling a little more tired/sore than normal.

For that last category, there is a hierarchy of "pressure release values" to pull when feeling tired or sore, and your goal is to learn how to listen to your body and pull those pressure release valves when necessary. In this episode, I talk about 5 valves to pull in order to keep training but to back off appropriately when the body calls for it. Make these adjustments when you need them, in order to prioritize getting to the start line healthy and ready to roll. Then, celebrate when you do give your body a little more space for recovery!

I start with my thoughts on Boston's controversial new registration lottery! Then, I turn to a topic that will be important to many of you with big races coming up in August, September, and October. Now, it's time to plan for both the elements you can control and those you cannot.

We talk about the important categories for planning (from logistics to race execution), and then we discuss how to think through potential problems that pop up along the way both in this cycle and the next one. While the specific problems you face might be different than you think, the act of problem solving in your mind will make you better at it so that you are ready for any curve ball on race day.

What does it look like to manifest your future? Is it just thinking and dreaming + magic and hope or it is more?

In this episode, we discuss the tactics behind manifesting your goals. While some of these tactics might sound cheesy, they are backed by science and years of subjective experience. We cover self-talk, affirmations, re-framing negative thoughts, visualization, and problem solving. Plus, we discuss how to turn "failure" into opportunity and the lessons that will lead to eventual success.

It is time to re-program your brain to believe!