In this episode, Chris starts with a little preview for the Houston half marathon this weekend (where US marathoners will be tuning up for the Trials) and talks about the women's elite field for London.

Then, he gives 6 predictions for the sport of running in 2020 and 4 tips for dealing with injury based on his recent experience dealing with one of his own. 

In this episode, I answer a host of listener questions on topics from running/life balance to choosing the right marathon goal time to what workouts to do in a marathon cycle. Plus, we talk about strength vs. running days and diet vs. running. There is something in here for everyone.

Plus, here is the link to the sleep article that I referenced:

https://www.outsideonline.com/2405000/athlete-sleep-research-2019

In this last episode of 2019, Jason and I focus on the topic of base building. We discuss why you might consider a dedicated block of training for it, what's included, and some tips on how to execute the block. Plus, we introduce a new, podcast-based program just for base building. 

We give details within the podcast, and you can find additional details and sign up here: https://www.roguerunning.com/podcast-training-base

The program will be limited to only 30 people. You can sign up between now and January 31st or until the program sells out. The training will start on January 13th. 

In this episode, I bring back Sasha Gollish to talk about her experience at the World Championships in Doha as well as to discuss her blog series on resilience. Sasha always brings a fun and insightful perspective. Enjoy this one during this holiday week!

Disclaimer: This podcast is intended to help you improve your resilience in your running life. Sasha and I are not mental health professionals, and we advise that you seek the help of such a provider if you are dealing with deeper life issues on this topic.

James Dodds and I started the year with episode #107 - Healthy Tips for 2019. Now with this episode, we start to bring the year to a close with reflections from 2019 from both a personal and coaching perspective. I think there is a little something for everyone in here!

In this episode, I bring back episode #83 guest Mary Margaret to discuss her quest for the elusive sub 4 marathon. She came on in July of 2018 to discuss that goal and to get some coaching from us on it. At the time, she planned to break that barrier in Twin Cities in October 2018 which did not happen as planned. We talk about that disappointment and her continued quest to get there including another attempt this fall. Did she get the goal? How did she get there? We talk about that and more!

Here are the links referenced in the show:

Podcast training sign ups: www.roguerunning.com/podcasttraining

Kara Goucher article from Women's Running: https://www.womensrunning.com/2019/11/profiles/kara-goucher-changing-course_103244

SI article on Megan Rapinoe: https://www.si.com/sportsperson/2019/12/09/megan-rapinoe-2019-sportsperson-of-the-year

Women's Running article on the women of NAZ Elite: Not linked online yet, but I will post here when it's up!

In this episode after a brief intro covering current events, I discuss how to think about long term planning for your running in 18-24 chunks of time, including the 8 key elements to consider. And if you are interested in joining me on the podcast to discuss your long term planning, then please reach out - [email protected]. 

In follow-up to episode #156 about Mary Cain, a listener (thank you Mimi!) connected me to distance coaching guru Dena Evans to discuss the topic further. 

Dena Evans has spent the the last 20 years dedicated to coaching athletes at all levels. It all started in 1999 when she became the Assistant Cross Country and Track & Field Coach at Stanford University under Coach Vin Lananna. In 2003, she was promoted to Head Women's Cross Country Coach and led the Cardinal to the NCAA cross country title that same year to go along with numerous other conference championships and other team and individual accolades during her tenure.

Since her 6 years at Stanford, Dena has served and continues to serve in various coaching roles with Team USA at events such as the World Cross Country Championships, the IAAF World Relay Championships, and the IAAF World Track & Field Championships (indoor and outdoor), including in Doha in October of this year.

In addition, she has spent the last 12 years as Club Director and Coach for the Peninsula Distance Club (formerly the Strava Track Club). The PDC is an elite development club dedicated to helping post-collegiate and adult athletes pursue their running goals in the Bay Area.

Prior to coaching, Dena was a stand-out soccer player and track and field athlete at Stanford University where she majored in American Studies as an undergrad and received her Masters in Education and Secondary Teaching Credential from the Stanford Teacher Education Program.

While I certainly believe in the importance of your running mileage (as discussed in episode #7 and many others), it is also importance to understand that mileage isn't a brute force instrument. Your target miles should be considered with more nuance based on your individual needs, and this is a short episode that discusses just that.

For this week, I had to hit pause on my previously planned topic and spend time discussing the Mary Cain story, which you can learn about here:

https://www.nytimes.com/2019/11/07/opinion/nike-running-mary-cain.html

I don't have all the answers, but I hope you don't mind me taking the time to process this incredibly brave and heartbreaking story from Mary. 

In the podcast, my discussion centers on two areas:

1. How can we advocate for those like Mary who speak out against wrongdoing?

2. How can we think about body image and bodyweight in running in a better way?

I know that I still have so much to learn to better do my part as an athlete and coach for a better future in our sport, so please do share your thoughts to my email - [email protected].

As a side note: I don't discuss it directly but I believe in and advocate for a full, independent investigation into the culture of the Oregon Project and what amounts to child abuse in this case.