Team Shenanigans Podcast: The running podcast that puts fun in your run

This is episode 150, the Team Shenanigans Podcast's Final Show. We recorded it in front of a live internet audience - a link to the YouTube video is here: https://www.youtube.com/watch?v=FDGKlYFI6V0. Caution: it was not censored or edited in any way, so it may not be appropriate for all audiences. This podcast has been edited and is safe for all audiences.

We were joined during our recording by author and runner Matt Fitzgerald, runDisney race announcer John Pelkey, and two Team Shenanigans Running Team members, Brian Marx and Sandy Beagan.

Many thanks to all of our listeners over the last three years. The podcast is coming to an end, due to the incredible time commitment it takes to schedule, record and produce these episodes. HOWEVER, the running team isn't going anywhere - in fact we continue to grow with more than 300 members from all around the world. You can find out how to join the team here:??https://teamshenanigans.org/join-team-shenanigans/.

On behalf of Caryn, Brittany, Kenny and Ryan, I also want to thank Mark Avis who was one of the original hosts and co-founders of the podcast. His work and effort was instrumental in creating the podcast and growing the audience over the last three years.

Please??RATE and REVIEW??the podcast on iTunes.

It helps improve our ranking in search results, which means more people will have the opportunity to learn about the joy of running with friends and putting fun in your run.

We want to hear from you! Please follow??@TeamShenanigans??on Twitter and??https://www.facebook.com/TeamShenanigansRunning??on Facebook and let us know what you think of the show.

On this second-to-last episode of the Team Shenanigans Podcast, we play old school Match Game with two of our running teammates, Erin Petz and Danielle DeCarolis.

Next week is our Live Finale. We hope you'll join us Sunday, August 19th at 7pm. Visit https://teamshenanigans.org/finalshow for details.

Please??SUBSCRIBE, RATE and REVIEW??the podcast on iTunes.

It helps improve our ranking in search results, which means more people will have the opportunity to learn about the joy of running with friends and putting fun in your run.

We want to hear from you! Please follow??@TeamShenanigans??on Twitter and??https://www.facebook.com/TeamShenanigansRunning??on Facebook and let us know what you think of the show.

In this episode, Caryn introduces us to her friend and running coach, elite runner Heather Pech. After a very successful business career, including stints as CEO of Polo Jeans and Nine West, Heather has found great success as a masters runner, winning her age group in the 2017 and 2018 Boston Marathons, including setting a personal record despite the horrible conditions at Boston in April.

Heather discusses her aggressive training regimen, her work coaching elite youth runners and how some of the same skills that made her successful in business have translated to success in running. You can follow Heather on Instagram @_KnightTraining??or @HeatherPech.

Please??SUBSCRIBE, RATE and REVIEW??the podcast on iTunes.

It helps improve our ranking in search results, which means more people will have the opportunity to learn about the joy of running with friends and putting fun in your run.

We want to hear from you! Please follow??@TeamShenanigans??on Twitter and??https://www.facebook.com/TeamShenanigansRunning??on Facebook and let us know what you think of the show.

In this episode we welcome Running Coach Ryan Conrad, the Team Director and Head Coach for J & A Racing, to discuss running coaches. We get into the pros and cons of group vs. individual coaching, online vs. in person coaching, and how to find the best training plan. We also get into what recreational runners should expect to pay when working with a running coach.

You can find out more about J&A Racing's Training Programs on their website at??https://www.jandaracing.com/training/. You can connect with Ryan Conrad directly on facebook at??https://www.facebook.com/ryan.conrad.5.

Only four episodes remain!??After three years and 150 episodes, we will be wrapping up the Team Shenanigans Podcast with a Final Episode recorded LIVE on YouTube on Sunday, August 19th at 7pm Eastern.??We???ll be taking listener questions in real time through the chat feature, we hope to have some special guests, and maybe just invite a few listeners to join us for the five questions. I'm sure we'll have a final Real Talk with Brittany, and we'll head into the Kenny Zone one last time.

If you can???t join us live, we???ll publish an edited version available as our final podcast, and the video should remain on YouTube if you prefer to watch the thing at a later date.

For details on the Team Shenanigans Podcast Final Show Live, visit https://teamshenanigans.org/finalshow.

Please??SUBSCRIBE, RATE and REVIEW??the podcast on iTunes.

It helps improve our ranking in search results, which means more people will have the opportunity to learn about the joy of running with friends and putting fun in your run.

We want to hear from you! Please follow??@TeamShenanigans??on Twitter and??https://www.facebook.com/TeamShenanigansRunning??on Facebook and let us know what you think of the show.

In this episode we're joined by Heather Chen who recently ran the Great Wall Marathon. She tells us about the unique training plan she put together for the Great Wall Marathon's one-of-a-kind race experience, the logistics of preparing to travel to China for the race, the touring in the week leading up to the event, and the experiences and friends she encountered along the way.

For more information about the Great Wall Marathon visit??https://great-wall-marathon.com.

After three years and 150 episodes, we will be wrapping up the Team Shenanigans Podcast with a Final Episode recorded LIVE on YouTube on Sunday, August 19th at 7pm Eastern.??We???ll be taking listener questions in real time through the chat feature, we hope to have some special guests, and maybe just invite a few listeners to join us for the five questions. I'm sure we'll have a final Real Talk with Brittany, and we'll head into the Kenny Zone one last time.

If you can???t join us live, we???ll publish an edited version available as our final podcast, and the video should remain on YouTube if you prefer to watch the thing at a later date.

For details on the Team Shenanigans Podcast Final Show Live, visit https://teamshenanigans.org/finalshow.

Please??SUBSCRIBE, RATE and REVIEW??the podcast on iTunes.

It helps improve our ranking in search results, which means more people will have the opportunity to learn about the joy of running with friends and putting fun in your run.

We want to hear from you! Please follow??@TeamShenanigans??on Twitter and??https://www.facebook.com/TeamShenanigansRunning??on Facebook and let us know what you think of the show.

In this episode we are joined by Nutritionist Katie Diehl to answer a TON of questions sent in by listeners on the topic of fitness and nutrition. We discuss:

- Consuming the right number of calories a day

- Getting the right proportion of macronutrients (protein, carbohydrates and fat)

- Losing weight while training for a distance running event

- The problem with low-carb and no-carb diets

- The best plant-based proteins

- The controversy around soy

- Healthy and quick post-run snack options

- The science behind and strategy for carb-loading

- The theory behind having 5-6 small meals throughout the day vs. breakfast-lunch-dinner

- A nutritional approach to the PRP (pre-race poop)

- And More!

You can find more information about Katie and the services she provides as a nutritionist working with individual clients on her website??https://www.diehlnutrition.com??or follow her on Instagram @thedailydiehl.

We finish the podcast with a MAJOR ANNOUNCEMENT:

After three years and 150 episodes, we will be wrapping up the Team Shenanigans Podcast with a Final Episode recorded LIVE on YouTube on Sunday, August 19th at 7pm Eastern.??We???ll be taking listener questions in real time through the chat feature, we hope to have some special guests, and maybe just invite a few listeners to join us for the five questions. I'm sure we'll have a final Real Talk with Brittany, and we'll head into the Kenny Zone one last time.

If you can???t join us live, we???ll publish an edited version available as our final podcast, and the video should remain on YouTube if you prefer to watch the thing at a later date.

For details on the Team Shenanigans Podcast Final Show Live, visit https://teamshenanigans.org/finalshow.

Please??SUBSCRIBE, RATE and REVIEW??the podcast on iTunes.

It helps improve our ranking in search results, which means more people will have the opportunity to learn about the joy of running with friends and putting fun in your run.

We want to hear from you! Please follow??@TeamShenanigans??on Twitter and??https://www.facebook.com/TeamShenanigansRunning??on Facebook and let us know what you think of the show.

In this episode we talk about the latest in running shoes and other gear with Gear Guy Jon Griffiths, owner of Rochester Running Company from Chris's neck of the woods. We talk about some under-the-radar running shoe brands, the latest trends in running shoes, advice on selecting trail shoes, and some new technology in hydration vests and fueling options. Plus - you know we HAD to talk about Goodrs.

Jon is a former golf pro, and a fire fighter for the City of Rochester. He opened Rochester Running Company about two years ago and it has quickly become the destination of choice for Rochester-area runners to gather for group runs. With 100 or more runners participating in free volunteer-led paced group runs every Saturday morning, plus other group running and fitness activities Sunday-Thursday, he has built a welcoming community for runners of all ability levels.

You can find out more about Rochester Running Company at https://www.rochesterrunning.com, follow them on Instagram @rocrunningco, Twitter @rocrunningco, or Facebook at??https://www.facebook.com/RochesterRunningCompany/.

Please??SUBSCRIBE, RATE and REVIEW??the podcast on iTunes.

It helps improve our ranking in search results, which means more people will have the opportunity to learn about the joy of running with friends and putting fun in your run.

We want to hear from you! Please follow??@TeamShenanigans??on Twitter and??https://www.facebook.com/TeamShenanigansRunning??on Facebook and let us know what you think of the show.

In this episode, Ryan Warner (a.k.a. R2) joins us for more about destination races. Ryan is 19 states into a 50 State Half Marathon Challenge. He shares some of the favorite destination races he's run so far, as well as more that are on his bucket list. We go around the table and share some ideas as well as discuss what makes a great destination race, how to combine a destination race with a sightseeing vacation, and how to pack and deal with the travel involved.

Please??SUBSCRIBE, RATE and REVIEW??the podcast on iTunes.

It helps improve our ranking in search results, which means more people will have the opportunity to learn about the joy of running with friends and putting fun in your run.

We want to hear from you! Please follow??@TeamShenanigans??on Twitter and??https://www.facebook.com/TeamShenanigansRunning??on Facebook and let us know what you think of the show

In this episode we have no agenda. We start off in the Kenny Zone, where Kendrick walks us through the diagnosis of his torn meniscus. He describes his experience of getting a MRI, discussing his diagnosis with the surgeon and how he plans on proceeding.

We also talk with Caryn about her recovery from injury and an interesting conflict with the coaching group she???s been working with. Ryan shares his progress from last fall???s injury to getting back into a marathon training cycle. Brittany reveals her plans to move to Atlanta in a few weeks and how that might affect her training. And Chris celebrates a three-day run streak, his longest since the Dopey Challenge in early January.

Please??SUBSCRIBE, RATE and REVIEW??the podcast on iTunes.

It helps improve our ranking in search results, which means more people will have the opportunity to learn about the joy of running with friends and putting fun in your run.

We want to hear from you! Please follow??@TeamShenanigans??on Twitter and??https://www.facebook.com/TeamShenanigansRunning??on Facebook and let us know what you think of the show.

In this episode we're joined by Team Shenanigans Running Teammates Pete Zah and Perry Sydney to discuss destination races. We cover the Flying Pig Marathon Weekend in detail, since it's our running team's destination race of choice for 2019. We also discuss a destination race that Pete found very revealing - a naked 5k color run. A very eye opening experience.

Please??SUBSCRIBE, RATE and REVIEW??the podcast on iTunes.

It helps improve our ranking in search results, which means more people will have the opportunity to learn about the joy of running with friends and putting fun in your run.

We want to hear from you! Please follow??@TeamShenanigans??on Twitter and??https://www.facebook.com/TeamShenanigansRunning??on Facebook and let us know what you think of the show.