What does it actually take to run a 2:39 marathon while balancing a full-time career and raising four kids? Today I chat with marathoner and running coach Justin Cannon to break down his marathon evolution and current training to lead him into his 2:38 marathon goal. 

Psychology, nutrition, weekly mileage, quality sessions, strength training, adapting training to life stressors...ALL are topics covered on this episode. You don't want to miss.

Connect W/ Justin

Instagram: https://www.instagram.com/justincannon111/ 

COACHING AND MORE - https://busy-runner-project.kit.com/profile?_gl=1%2Alb5is9%2A_gcl_au%2AMTk1NTY4ODY0NC4xNzUyODcxNzU1LjEyNzYwOTI4Mi4xNzYwNjQ1OTkzLjE3NjA2NDYxMjA&utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQPOTM2NjE5NzQzMzkyNDU5AAGn894dPdLGNzy-E7rt1xoA8X_LvfTwK0pLeMN0-fgqQH7eq6wlfhhek2Wgi9Q_aem_YWdncwDHYQnsHCypUaqOHLbojV4V&brid=YWdncwFvgImK8mfCXQTWB_YwRlfY&utm_id=97760_v0_s00_e0_tv3 

Chapters
00:00 Introduction and Justin's Running Background
01:17 Race Day Challenges and Lessons Learned
04:05 Justin’s Early Running Years and Transition to Marathons
08:06 First Marathon Experience and Lessons from Failure
12:41 Training Philosophy and Weekly Structure
15:48 Long Runs and Quality Sessions in Training
19:07 Incorporating Marathon Pace into Long Runs
23:08 Balancing Family Life and Training
25:16 Nutrition and Gut Training for Races
31:06 Psychology and Mental Toughness in Marathons
32:44 Race Day Strategy and Reflection on 2:39 Marathon
34:24 Justin’s Coaching Business and Helping Others
38:21 Social Media Growth and Content Strategy
41:54 Community and Motivation in Running
46:52 Future Goals and Training Plans
49:13 Strength Training and Injury Prevention
51:16 Structural and Durability Focus in Training
52:06 Closing Remarks and Encouragement for Runners

MY COACHING: https://r.newie.app/fz5ve7j05jk8

MY WEBSITE:  www.alchemical-training.com 

DISCOVER YOUR PROGRAM: https://www.alchemical-training.com/quiz 

MY SOCIALS:

instagram: www.instagram.com/abigail.crowe

business instagram: www.instagram.com/alchemicaltraining

Facebook: https://www.facebook.com/share/1HvsU9Ajas/?mibextid=wwXIfr 

QUESTIONS? BOOK A CALL: [email protected]

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Summary

Let's get controversial, shall we?

Chapters

00:00 Introduction to Controversial Fitness Trends
02:01 The Debate on GLP-1s for Runners
05:23 Training Fasted vs. Fed: The Nutrition Dilemma
07:28 The Importance of Strength Training for Runners
07:57 Warm-Ups: Are They Really Necessary?
10:06 Electrolytes: Essential or Overrated?
12:39 Fueling for Runs: When is it Necessary?
14:35 Carbon Shoes: Cheating or Not?
15:21 The Myth of Minimalist Shoes
16:34 The 80/20 Rule in Training: Is it Overhyped?
17:49 Running Every Day: Is it Possible?
18:51 Heart Rate Zones: Are They Pointless?
20:32 Elitism in the Running Community
22:23 Running Clubs: More Than Just Hookup Culture?
23:19 Running Through Injury: When is it Okay?
23:49 Recovery Tools: Necessary or a Waste?
25:04 Conclusion and Call to Action

MY COACHING: https://r.newie.app/fz5ve7j05jk8

MY WEBSITE:  www.alchemical-training.com 

DISCOVER YOUR PROGRAM: https://www.alchemical-training.com/quiz 

MY SOCIALS:

instagram: www.instagram.com/abigail.crowe

business instagram: www.instagram.com/alchemicaltraining

Facebook: https://www.facebook.com/share/1HvsU9Ajas/?mibextid=wwXIfr 

QUESTIONS? BOOK A CALL: [email protected]

Don't forget to leave a review!!!

Summary

In this episode, we're talking PCOS, running form, fiber intake, nutrition timing around runs, and how to program speed work inside an endurance block. And I want to make a case for mid-distance running — it doesn't get enough love and honestly it might be exactly what you need.

If you've been dealing with any of this and wondering how to keep training through it, this one's for you. 

MY COACHING: https://r.newie.app/fz5ve7j05jk8

MY WEBSITE:  www.alchemical-training.com 

DISCOVER YOUR PROGRAM: https://www.alchemical-training.com/quiz 

MY SOCIALS:

instagram: www.instagram.com/abigail.crowe

business instagram: www.instagram.com/alchemicaltraining

Facebook: https://www.facebook.com/share/1HvsU9Ajas/?mibextid=wwXIfr 

QUESTIONS? BOOK A CALL: [email protected]

Don't forget to leave a review!!!

Summary:

Online vs. in-person coaching — which to pick??! In this episode, I'm breaking down both sides so you can figure out what actually makes sense for you. Along with RED FLAGS to watch out for when finding the next coach you decide to work with.

MY COACHING: https://r.newie.app/fz5ve7j05jk8

MY WEBSITE:  www.alchemical-training.com 

DISCOVER YOUR PROGRAM: https://www.alchemical-training.com/quiz 

MY SOCIALS:

instagram: www.instagram.com/abigail.crowe

business instagram: www.instagram.com/alchemicaltraining

Facebook: https://www.facebook.com/share/1HvsU9Ajas/?mibextid=wwXIfr 

QUESTIONS? BOOK A CALL: [email protected]

Don't forget to leave a review!!!

Summary
TODAY IS A Q&A!!!! Stick around for: advice on fueling as a young athlete, transitioning from group classes to training alone, plyometric exercises for runners, managing back pain while running, balancing strength training with endurance goals AND MORE. 

Chapters
00:00 Introduction to the Alchemical Life Podcast
00:51 Fueling Young Athletes
02:44 Training with Blaine's Program
04:14 Plyometric Exercises for Runners
06:47 Managing Lower Back Pain in Runners
09:07 Cutting and Bulking During Endurance Prep
11:21 Transitioning from Group Classes to Home Gym
14:14 Jim Wendler's 5-3-1 Method and Running
17:34 Current Strength and Fitness Goals
21:44 Favorite Activities in Iceland

MY COACHING: https://r.newie.app/fz5ve7j05jk8

MY WEBSITE:  www.alchemical-training.com 

DISCOVER YOUR PROGRAM: https://www.alchemical-training.com/quiz 

MY SOCIALS:

instagram: www.instagram.com/abigail.crowe

business instagram: www.instagram.com/alchemicaltraining

Facebook: https://www.facebook.com/share/1HvsU9Ajas/?mibextid=wwXIfr 

QUESTIONS? BOOK A CALL: [email protected]

Don't forget to leave a review!!!

SOME UPDATES + the real reason your hamstrings are always tight/in pain and how to fix it. We get a little nerdy, but by the end of the episode you will understand how the hamstring functions, how to train it to handle all your runs, and how strength training can make your hamstrings more flexible. 

Chapters
00:00 Introduction and Personal Updates
04:06 Understanding Hamstring Pain
08:59 Strength Training for Hamstrings
13:41 Conclusion and Call to Action

MY COACHING: https://r.newie.app/fz5ve7j05jk8

MY WEBSITE:  www.alchemical-training.com 

DISCOVER YOUR PROGRAM: https://www.alchemical-training.com/quiz 

MY SOCIALS:

instagram: www.instagram.com/abigail.crowe

business instagram: www.instagram.com/alchemicaltraining

Facebook: https://www.facebook.com/share/1HvsU9Ajas/?mibextid=wwXIfr 

QUESTIONS? BOOK A CALL: [email protected]

Don't forget to leave a review!!!

SUMMARY

Today we talk all things core. A short and practical conversation on WHAT the core actually is, the core’s function, and how you can start training it in a way that transfers positively to your running. 

CHAPTERS

00:00 Introduction to Core Training

01:46 Understanding the Core: Myths and Facts

03:41 The Function of the Core in Running

05:51 The Role of Hip Flexors and Adductors

07:23 Applying Core Training to Your Routine

12:00 Conclusion and Practical Tips

MY COACHING: https://r.newie.app/fz5ve7j05jk8

MY WEBSITE:  www.alchemical-training.com 

DISCOVER YOUR PROGRAM: https://www.alchemical-training.com/quiz 

MY SOCIALS:

instagram: www.instagram.com/abigail.crowe

business instagram: www.instagram.com/alchemicaltraining

Facebook: https://www.facebook.com/share/1HvsU9Ajas/?mibextid=wwXIfr 

QUESTIONS? BOOK A CALL: [email protected]

Don't forget to leave a review!!!

To train or not to train, that is the question...we answer today! Are you making excuses by "listening to your body", or is there real merit in pulling the plug on a training day (or week)? I struggle with this all the time in my own training, and SO MANY of my conversations with clients revolve around this very topic. Today, I break down what warrants some real downtime and what is fine to push through.

MY COACHING: https://r.newie.app/fz5ve7j05jk8

MY WEBSITE:  www.alchemical-training.com 

DISCOVER YOUR PROGRAM: https://www.alchemical-training.com/quiz 

MY SOCIALS:

instagram: www.instagram.com/abigail.crowe

business instagram: www.instagram.com/alchemicaltraining

Facebook: https://www.facebook.com/share/1HvsU9Ajas/?mibextid=wwXIfr 

QUESTIONS? BOOK A CALL: [email protected]

Don't forget to leave a review!!!

This episode breaks down the process of taking two of my running clients through an evaluation and training to improve their hamstring, calf, and achilles pain that bugged them for months. Don't let pain stop you from chasing your goals!

MY COACHING: https://r.newie.app/fz5ve7j05jk8

MY WEBSITE:  www.alchemical-training.com 

DISCOVER YOUR PROGRAM: https://www.alchemical-training.com/quiz 

MY SOCIALS:

instagram: www.instagram.com/abigail.crowe

business instagram: www.instagram.com/alchemicaltraining

Facebook: https://www.facebook.com/share/1HvsU9Ajas/?mibextid=wwXIfr 

QUESTIONS? BOOK A CALL: [email protected]

Don't forget to leave a review!!!

Episode 67 is all about FEAR. Doing things that scare you... I can't tell you how many events, opportunities, or races I have backed out of due to fear. So many setbacks and "wasted time" because I was stuck in my own fear and indecision. I'm breaking down one of the scariest things I've done and the steps to take to conquer the thing you're afraid of starting NOW.

CHAPTERS
00:00 Introduction and Life Updates
09:56 Overcoming Fear in Training and Life
31:12 Embracing Change and Moving Forward

MY COACHING: https://r.newie.app/fz5ve7j05jk8

MY WEBSITE:  www.alchemical-training.com 

DISCOVER YOUR PROGRAM: https://www.alchemical-training.com/quiz 

MY SOCIALS:

instagram: www.instagram.com/abigail.crowe

business instagram: www.instagram.com/alchemicaltraining

Facebook: https://www.facebook.com/share/1HvsU9Ajas/?mibextid=wwXIfr 

QUESTIONS? BOOK A CALL: [email protected]

Don't forget to leave a review!!!