The Middle Miles

What exactly is the "off" season, what are its goals, and how long does it last? Sometimes it's hard to take a break from training, but in this episode, we dive into WHY we take a break and how to approach the off season before you start your base work. Off season isn't about sitting on the couch, it's about lowering the volume... not just in hours trained, but also in volume, aka- intensity. And as always, it's very athlete dependent. So as we approach November, we are here to help you navigate the off season! Have a listen!

The 2025 Ironman World Championship in Kona proved to be a day of survival of the fittest... or perhaps who was most able to handle the heat and conditions while trying to race at the highest level. Coach and teammate Lindsay Long raced her first Kona, alongside 1600 other women. She is here to tell us all about it, in what we now know was the last women's only Worlds Championship...for now. From build to finish line, what did the day look like through the lens of a high level age grouper? Have a listen!

Why is it so challenging to be an older female endurance athlete and navigate the conventional health care system? In this episode, Angela and Amy share some of the health issues they have had to confront as they move through their 40s, and what they have learned. This is not medical advice, just two female athletes who have dealt with iron issues, thyroid issues, sleep disturbances, and more. Lots of insights in this one and we hope you find some solace in not being alone when things start to feel out of whack, but you can't find an answer.

One of the character traits that elite athletes have is an insatiable curiosity to learn, grow, improve, and keep their training interesting. Today we talk about being curious while training and how that helps athletes level up in their swim, bike, run and strength. We discuss the difference between just going through the motion versus playing and trying new things when training. We start with the swim, then move into the run and the bike. What can you think about in each of these discplines while training to improve and play? How can you be curious about how you are breathing or how your shoulders are moving and what that does to your form? The best athletes are always thinking... and we are here to help you do the same. Have a listen!

September and October can be strange months for athletes. Some have finished their race season and are taking an early off season, while others still have some big races on the calendar. And let's not forget about the end of summer :( [how could we?!?] The days get shorter...the air gets colder and it can be tough to keep your motivation to train. In this episode, we're diving into practical strategies to stay consistent through the dark mornings, chilly rides, and cold pool decks. We also pan out to the macro view and talk about movtiating for training during any time of the year. Have a listen!

What does it really take to qualify for the Boston Marathon? Grit? Speed? A fast course? How about… running the same loop ten times in a row? This past Sunday, Amy ran the Charles River Invitational, a 2.6 mile loop around the Charles River. Same scenery. Not much crowd support. Pouring rain. One last shot on the last day to qualify for Boston for 2026. We break down the strategy- from pacing to nutrition; what it felt like to run the same loop over and over; and why Boston is still the mecca of all marathons out there for runners!

What does it take to not only complete an Ironman, but also to have the best day possible out there on the race course? In this podcast, we answer all the big and little questions about race day. We answer questions like "Is there a different nutrition stategy for a 10 hour Ironman vs a 16 hour Ironman?" And "What are the key workouts that will help you succeed on race day?" We also talk about the goal of qualifying for Kona, strategies for the bike and run, and the possibility of racing an Ironman by feel. So much in this one! Have a listen!

There is no guarantee on race day. Anything can happen, no matter how perfect or imperfect your build was. In fact, one of our favorite race mantras is: "Show up and see what you've got," which acknowledges the fact that the only thing you can do on race day is your best. We all have race day energy, nerves, and—most of all—expectations. Sometimes we might be afraid to voice our goals out loud, for fear we will not meet them or they will weigh us down. In this episode, we dig into the art of managing and embracing expectations so they become a source of strength, not stress. We dive into how to make realistic race goals and how to change them on the fly. We talk about your athlete personality might be a part of the way you react to the lead up to a race or a disappointing performance. There is a lot to unpack in this one!

In triathlon, transitions are part of the race. They can feel frantic or smooth, fast or slow. And in life, transitions can often feel the same way. Some are exciting- like the birth of a baby or moving to a new house; some can be jarring- like the loss of a loved one or a unexpected job change. And these changes shape not only who we are, but also how we show up in sport.

This episode dives into the messy, powerful, and often unexpected changes that we all face, and how those shifts redefine our training, racing, and mindset. We share our big life shifts that are happening right now in our own lives; how we all can deal with the changes and adapt in order to become stronger as humans and as athletes.

In a world full of multi-tasking, deadlines, planning, and time constraints, it can be challenging to stay present and focused on the task at hand. But if you want to elevate your performance in sport and life, you need to stay in the "now." In this episode we talk about the power of now- to train with intention and purpose. To not look in the past or the future. To not worry about the fifth repetition when you are on the first one. To silence your phone while riding or running. To train where you are now and not where your ego is. NOW is a powerful moment and it's time to embrace it.