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.

With this episode, we are back to a Q&A episode with Nicole Winter (@nicolemruns), answering questions about marathon training as she preps for a marathon later this spring.

Some of the questions we cover from her followers:

In this episode, I interview fellow running podcaster Tina Muir to talk about RED-S or Relative Energy Deficiency in Sport. RED-S which is a diagnosis for those experiencing symptoms of under-fueling for performance, often caused inadvertently.

Resources from the episode:

• YouTube videos: https://www.youtube.com/@tinamuir.
• RED-S Recovery resources: https://recovery.mykajabi.com/.
• Article on Tina's personal journey: https://www.self.com/story/letter-to-runners-with-amenorrhea-tina-muir.
• More resources from Tina: https://runningforreal.com/.

If I have said it once, I will say it 1,000 times and then 1,000 more. You HAVE to slow down on easy day in order to be your fastest self. Period. Full stop. With this one, I give you the definitive episode on "why" it matters. Listen. Understand. Internalize and embrace it. Then, share it with all of your friends so they get faster too!

There is nothing more that I want for you than for you to reach your greatest potential in this sport. Full stop. That's why I do this. Thus, in this episode, I give you 8 things to STOP doing in order to reach your fullest potential. Which of these speak to you?!?

Also for the new video series on RED-S, go here: https://www.youtube.com/@TinaMuir/playlists

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

One of the main reasons I do this podcast is to help educate you on training fundamentals so that you can build your mastery of the sport. Part of that is developing your running intution to make the right decisions in training as you go. It can be hard, however, because there are certain elements of run training that just aren't intuitive. That means you have to train your intuition just like it is a muscle.

In this episode, I talk about just that across 6 categories of the sport - pacing, speed workouts, recovery, overall program structure, injury management, and racing. I give you tactical advice to improve your intuition within each category so that you can make better training decisions in your own journey. Remember though... there are no bad decision as long as you learn from each of yours.

To redeem the offer from this episode go to takecareof.com/runningrogue and use code rogue50 for 50% off on your first order.