The Middle Miles

What is the first thing you think of when you are asked- "Are You Race Ready?" For Angela, it's all about organization and equipment. For Amy, it's about mental preparation. Perhaps for some athletes, it's about feeling fit or getting in enough swim yards. In this episode, we talk about how to know if you are race ready and what being ready to line up at a start line actually means. Lots of great insights in this one. Have a listen!

"Right on Hereford, left on Boylston." To those who have run Boston, or are hoping to run Boston one day, that phrase can give you goosebumps AND the push you need to finish one of the most historic races in the world. Special guests Veronique (V) Ranger and Seamus Woods are back for a second time to recap their amazing Boston performances. They both had different builds this year than last year and V had a new coach, as well. From race build to finish line, we talk all things Boston in this episode. Have a listen!

Athletes often use the terms PR and PB interchangeably- personal record versus personal best. But do they really mean the same thing? In this episode we talk about what your personal best means- how to find it, how your PB changes as you age, and how you can keep seeking personal bests, despite what a time clock shows. Have a listen!

Special Guest Laura Moretti Reece, RD is back and this time, she is setting the record straight on athlete nutrition. What is myth, what is fact and what is..."well it depends." And some of her answers will surprise you! Laura is a registered dietician who works with athletes (male and female) at Boston Children's and has her own nutrition practice. Some topics we cover:

• Fasted Workouts?
• Do all workouts need to be fueled ?
• Do we all need electolytes?
• Can you eat dinner late or eat before bed?
• Creatine- yay or nay?
• How much protein can we absorb?
• Should you change your eating according to your cycle?

You can find Laura and her team at lauramorettird.com .

Next up in our "Learn to Love" series- the run. Are you someone who spends your triathlon looking forward to the run, or resigned to it? Have you been in a running funk lately, or just find running hard? This episode is for you! Some topics covered:

• Overcoming physical challenges while running
• Improving run form
• Embracing off-road running
• Love the walk break!
• Let go of pace
• Mindset matters

Have a listen!

Which of the three triathlon disciplines is your favorite to train and race? What about your least favorite? In this three part series, we will address how to love the discipline you perhaps like the least. Or maybe you are in a rut with the swim, the bike or the run and can't find the motivation you used to when training. Today we tackle the bike. Topics covered:

• Overcoming fear
• Knowing your way around a bike
• The joy of riding
• Off road
• Safety on the road
• Metrics and Mindset
• Reality vs expecations
• Bike fit and comfort

Have a listen!

Have you ever felt like you have trouble buidling friendships with other women? Or perhaps you feel like some women don't connect with you or understand you? In this episode, we take an honest look at why women might be hardest on each other and why sport can often shine a bigger light on this issue. We dive into not only why that might be happening and but also what you can do about it. Topics covered:

• Women's perceptions of other women
• Understanding biases in women's relationships
• Queen Bee syndrome
• Imposter syndrome and its impact
• Overcoming social fears
• Understanding ego
• Embracing forgiveness and vulnerability

Have a listen!

It's that time of year! Training is ramping up, with some athletes deep into a race build for early season races. You buy new gear, dream of PRs, and consistently check off workouts in you training plan. However, none of those things matter unless you are nailing the basics. And if you are not getting enough sleep, or not fueling, or mistaking quantity for quality-- then you really have to be honest with yourself and realize that it doesn't matter how many intervals you do, it's possible that you are impeding your progress. We are here to help you realize what you need to focus on to make your build season successful. Have a listen!

We all know that growth happens outside the comfort zone or that the "magic" happens outside the comfort zone. And we athletes might feel like we have succeeded in pushing ourselves past the comfort zone in our workouts and our races. But we are here to challenge that notion. How do you know when you are in the comfort zone? What are the signs? Even if we push ourselves in training, does that really mean we are out of our comfort zone? And how do fear and vulnerability play a role? We challenge you in this episode to really think about if you are stepping outside your circle of comfort. Have a listen!

It's easy to be grateful when life is going your way, but is it possible to be grateful in the moment for life's challenges? In this podcast, we discuss how you can transform your mindset by searching for gratitude in sport and life. Some topics covered:

• Transforming negative experience
• Finding growth in adversity
• Embracing the present moment
• Quiet confidence
• The power of goals and transformation
• Embracing the journey over the outcome