Thank you to Victoria from Florida for this episode topic suggestion. Solo vs. group training... which is better for you?

Either can be great options depending on what is right for you. In this episode, I give you 5 considerations for each modality to make sure you get the most from it. With solo training, how do you push yourself with no one watching? With group training, how do you make sure you don't get sucked into going too fast for you? I answer those quesitons, plus talk about both the pros and cons of each. Listen in and decide what's best for you!

To redeem the offers from this episode's sponsors:

- For Athletic Greens: athleticgreens.com/runningrogue

- For Better Help: betterhelp.com/runningrogue

Winter is coming, and it's just over a week away! For many of you, winter invites challenges to motivation and to the basic logistics of training safely. In this episode, I give you six tips to maintain your consistency until the warmer temperatures remain. Topics include:

- Choosing a winter training emphasis

- Getting the right gear

- Training on a treadmill

- Hydration

- Planning around the holidays and travel

- Getting a jumpstart on goal setting for 2023.

To redeem the offers from this episode's sponsors:

- For Care/Of: takecareof.com/runningrogue (Use code rogue50 for 50% off on your first order)

- For Better Help: betterhelp.com/runningrogue (10% off your first month)

We like to complicate recovery by focusing on the latest whizz-bang tools and modalities that might be all the rage. Recovery, however, is actually very simple, and in most cases, absolutely free. In this episode, I talk about your 3 most important recovery tools - movement, sleep, and fueling - and then give you 8 simple tasks you can do to get your mind right for recovery by engaging the para-sympathetic nervous system. You can only get as fit as you are willing to invest in recovery. Listen to this episode and get back to the basics.

Referenced article on carbs and recovery: https://www.outsideonline.com/health/training-performance/carbs-recovery-research-2022/

To redeem the offer from this episode's sponsor:

- For Athletic Greens: athleticgreens.com/runningrogue

2:23 vs 2:39? Which is a better result for a marathoner?

It would be easy to say the faster time, but Des Linden might disagree. She ran 2:39 in 2018 to win Boston. She also ran 2:23 in 2011 to place 2nd by just 2 seconds. Which is better now? Context matters. It's not necessarily about the time on the clock if you give your all. In this episode, I share 5 tactics for giving your all - for taking an amphorous concept and putting it into reality so that you can be proud of your races no matter what the clock says.

To redeem the offers from this episode's sponsors:

- For Care/Of: takecareof.com/runningrogue (50% off on your first order)

- For Better Help: betterhelp.com/runningrogue (10% off your first month)

As a coach, I know at least two things for certain:

1. Everyone faces pre-race nerves and doubts regardless of your background and experience.

2. The pre-race nerves never go away, but you will become better at dealing with them.

In this episode, I discuss 7 types of pre-race doubts with tactical steps to deal with each of them. You can't make them go away, but you can channel that energy productively. Listen in to find out how.

To redeem the offers from this episode's sponsors:

- For Athletic Greens: athleticgreens.com/runningrogue

- For Better Help: betterhelp.com/runningrogue

Most of us measure ourselves in all of the wrong ways, and it leads to injury, overtraining, burnout, and under performance.

In this episode, I give you 7 ways to re-frame how you measure success in order to be a happy, healthy, sustainable runner who ultimately reaches their long term potential.

For example, stop asking yourself "how fast did I go?" and instead start asking yourself a different question. Listen in to learn more!

To redeem offers in this episode:

- For Athletic Greens: athleticgreens.com/runningrogue. - For Zencaster service: zen.ai/rogue30 (use code rogue30). - To sponsor a Zencastr creator: zen.ai/runningrogue.

In this episode, Nicole Winter (@nicolemruns) asks me questions from her followers about final race week preparations. We discuss everything from choosing a race pace to race week eating to the taper and strength training (or not), plus much, much more. 

We also discuss an injury she is facing on her journey to qualify for Boston in February and how she is working through it. If you have ever faced injury, then you will definitely be able to relate to that part of the conversation. Thanks to Nicole and her followers for bringing great questions to this discussion.

To redeem offers in this episode:

- For Athletic Greens: athleticgreens.com/runningrogue. - For Zencaster service: zen.ai/rogue30 (use code rogue30). - To sponsor a Zencastr creator: zen.ai/runningrogue.

One of the biggest mistakes I see made in training is a lack of variation within a training cycle and certainly across training cycles. If you want to reach your goals, you need to make sure that you are modulating your training in a way that allows your entire aerobic system to build vs. just smaller parts of it.

In this episode, I ask you 8 questions to determine whether or not your training is polarized enough? It's time to take a look in the mirror!

a. For 30% off on Zencastr: zen.ai/rogue30 (code: rogue30)

b. To advertise with Zencastr podcasters/creators: zen.ai/runningrogue

c. For 50% off with Care/Of: Use code rogue50 at takecareof.com

In this episode, I talk about the age-old question for marathoners and half marathoners - should I carbo load before my big race?

My answer might surprise you and is likely different than the prevailing wisdom. Does carbo loading work? Yes. Do I recommend it? No.

Listen in to learn why and then stay for some final prep tips for those with races coming up soon.

To redeem offers in this episode:

- For Athletic Greens: athleticgreens.com/runningrogue. - For Zencaster service: zen.ai/rogue30 (use code rogue30). - To sponsor a Zencastr creator: zen.ai/runningrogue.

Training mileage is a topic which encompasses the majority of questions I receive on a weekly basis. In particular, runners want to know how to build mileage, how to do it safely, and how much to do in total from week to week.

In this episode, I give you 10 tips for building mileage in a way that will be incremental and sustainable, enabling you to chase your fastest self for a very long time. 

One truth bomb I share: you can run more miles than you think you can, and it's time to consider doing so. Listen in to hear how to do it!

Offer codes in this episode:

a. For 30% off on Zencastr: zen.ai/rogue30 (code: rogue30)

b. To advertise with Zencastr podcasters/creators: zen.ai/runningrogue

c. For 50% off with Care/Of: Use code rogue50 at takecareof.com