Do you focus too much on half marathon or marathon training while neglecting your speed? If so, this episode is for you. In it, I talk about 5 misperceptions of training for the 5K or 10K distances. Spoiler alert: no, 5K-10K training won't take away from your half marathon or marathon potential. (Just the opposite in fact). Listen, learn, then go chance some speed every now and then!

Thank you to listener Hannah for the inspiration for this episode. 

It's time to start training for fall races and you might be wondering how to take your training to the next level. If so, this episode is for you.

I start by talking about how to prime your body for the training to come, and then I give you 5 ways to level up your training for races this fall. Don't do them all. Pick 2 to implement for this cycle, and you will take another big step forward. Let's go!

To redeem the offers from this episode's sponsors:

• Go to betterhelp.com/runningrogue for 10% off your first month of online therapy.
• Go to takecareof.com and use the code "rogue50" for 50% off on your first month with them.

It's time to change the narrative!!

As a coach, I consistently here similar, negative things from the runners I meet and coach, but mostly these are false narratives that get in the way of reaching true potential. In this episode, I give you 10 of those lies and tell you how to change your story.

From "I'm not a runner" to "I'm slow" or "I don't have time," the list goes on and on.

Which of these lies do you believe about yourself? Are you ready to flip the script?!?

Also, huge thank you to my new sponsor - Janji - for supporting this episode. Go to runjanji.com to get great running apparel, support a good cause, and earn free shipping with any order of $55 or more!

It is race week for my athlete and running influencer Nicole Winter (@nicolemruns). She is racing the Eugene Marathon this weekend and shooting for her first Boston qualifier. To celebrate race week, we did a live Q&A with her followers on Instagram. That audio is here.

We cover all things race week from race planning to pre-race nutrition to the mental side of prep and so much more. Nicole's followers always bring great questions so I hope you enjoy this one!

I am still coming off the high from Boston Marathon weekend, and as such, I had to get back to some of my podcasting roots with this recap episode. Fortunately, Kara Goucher was willing to join me to break it all down! We break down the elite races on both sides and talk about an historic day for American marathoning, especially on the women's side.

Plus, we debate Kara's hot take that Kipchoge might not be the GOAT of marathoning. You have to listen in to hear her case for someone else. 

Even with amazing vibes from the weekend, we finish by talking about an area where Boston can continue to get better. Even still, we can't wait to do it all again next year!

There is nothing worse than training for 4-5 months for a single race only to have the weather betray you on race day. Heat, cold, wind, and rain... any of those can derail a well-executed training cycle. In this episode, I talk about each of those conditions and discuss how you should adjust your pacing strategy and your race day approach to give you best opportunity for success. You may have to accept adjustments to your pacing strategy, but you can still run a beautiful race, one that will make you proud for years to come.

To redeem the offer from this episode's sponsor go to betterhelp.com/runningrogue for 10% off your first month of online therapy.

In this episode, I chat with Dave Spandorfer and Mike Burnstein who co-founded Janji in 2012. Janji produces great running apparel while also giving back to water projects around the world. My connection to Dave and Mike actually goes back to 2012 as well. In this conversation, we cover the story behind Janji, go behind-the-scenes on the challenging apparel-design process, and learn their tips on getting the right running apparel for you by season.

To shop the Janji West Indies collection: https://janji.com/collections/new-arrivals

To search and find episodes by topic: runningrogue.libsyn.com.

To redeem the offer in this episode, go to takecareof.com and use the code "rogue50" for 50% off on your first month with them.

In this episode, I interview Des Linden on her soon-to-be released book Choosing to Run. It'll be out on April 4th. In the book, she shares details about her life and journey to the Boston Marathon win in 2018, including a health scare in 2017 that almost kept her from the start line.

You must listen and read to learn more. Listen and then go buy the book if you haven't already. It's a book that will inspire you to keep chasing your own goals and dreams!

Nell Rojas has been the top American at the last two Boston marathoners and is set to line up there again in 3 weeks. Her path to the front of elite marathoning has not been a direct one, however, and we talk about that winding path in this conversation.

In particular, her journey includes becoming a coach for the every-day athlete well before she was chasing podiums at Boston and NYC. 

In this conversation, we talk about her background but then dive into her coaching philosophy, including what it takes to perform well in the marathon and especially Boston. Listen all the way to the end because her thoughts on mental prep for Boston are absolute gold!

Warning: This episode contains discussion of disordered eating and emotional and sexual abuse.

In this episode, I interview Kara Goucher on her just-released book The Longest Race. In the book, she shares details about her running journey and time with the Nike Oregon Project that she has never shared. You must listen and read to learn more. Listen and then go buy the book if you haven't already. It's a powerful, emotional, and inspirational read.

To redeem the offer from this episode's sponsor go to betterhelp.com/runningrogue for 10% off your first month of online therapy.