Y’all it’s episode 100!! I’m so excited that my conversation with Kiera Smalls coincided with the 100th episode. Kiera is the executive director of the Running Industry Diversity Coalition and is making an immense impact in the running space.

We chat about her personal journey from being introduced to (or “forced into” as she jokingly says) running to becoming the Executive Director of RIDC. We also discuss the organization's initiatives in encouraging more Black, Indigenous, and other People of Color (BIPOC) to engage with the sport and the industry, including Freedom to Run research, Run The Block, and creating inclusive community workshop. We finish up with chatting about what individuals can do to help with inclusion.

Kiera’s excitement for the future of our sport and RIDC is palpable, and I hope you enjoy this conversation as much as I did.

02:43 Kiera’s Journey into Running

09:50 The Power of Community in Running

12:47 Kiera's Transition to Running Industry Diversity Coalition (RIDC)

18:31 The Impact of RIDC's Research

27:25 Individual Actions for Inclusion

30:57 Openness in the Running Community

32:21 The Journey to Inclusion: Starting with the Self

36:35 The Importance of Trying: Overcoming Fear of Mistakes

38:32  Proud Moments at RIDC

45:44 Creating Inclusive Events: A Workshop Preview

49:38 Run the Block: A New Initiative for BIPOC Ownership in the Running Industry

54:21 Closing Thoughts: The Power of Individuals in Promoting Inclusion

“We’ve got to be as clear-headed about human beings as possible because we are still each other’s only hope.” James Baldwin

Links:

RIDC Research: https://www.runningdiversity.com/research

Run the Block: https://www.runningdiversity.com/runtheblock

Get Involved with RIDC: https://www.runningdiversity.com/get-involved

Creating an Inclusive Event pt.2: https://www.runningdiversity.com/event-listings/creating-an-inclusive-event

Related Episodes:

73. Diversity in Trail Running with Vivian Tang

36. Diversity in Trail & Ultra Running with Jessica Schnier

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In this solo episode, the host recounts her experience of partaking in the Carlsbad 5K race in San Diego, drawing comparisons with her performance the previous year. Coming into the race after an injury and with a different training regimen, she attributes her near-similar time to consistency and cross training. The host finishes the episode by expressing a desire to focus on 5K speed and a preference for sea level races.

Enjoy!

01:55 Recalling Last Year's Race Experience

03:33 Preparation and Expectations for the Current Race

07:40 Race Day Experience and Performance

38:58 Post-Race Reflections and Future Plans

41:10 Travel Complications and Episode Conclusion

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In this episode, I cover a personal Q&A by answering questions from my Instagram followers!

I touch on my transition from a 9 to 5 job to self-employment and invite listeners to send in questions about this topic. I shares an update about 'Birdie', our newly adopted cat, and our experiences in blending our cat family. I then talk about my coaching business and hopes for it in the future. Lastly, I answers personal questions about my favorite trail to run, my favorite strength-training lift, and my favorite book of 2023.

Enjoy!

00:48 Discussion on Transition from 9-5 Job to Self-Employment

03:04 The Story of Birdie, the New Cat

10:37 Pre-Race Rituals and Habits

12:42 Advice to Younger Self

17:18 Future Vision for Coaching Business

21:20 Favorite Things of 2023

24:00 Favorite Books of 2023

26:07 Favorite Strength Training Lift

27:34 Cherished Memories of 2023

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If you're looking for a trail and ultra coach for 2024, my start up fee is waived for the month of January!

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This week, after some quick 2023 reflections and 2024 intentions, we're talking about choosing races and putting them into an annual plan. The most important aspect of an annual training plan is choosing which races to prioritize, as these are the anchor for the year. Enjoy!

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In this episode, Elizabeth Knight, an integrative health coach and a nurse practitioner, returns for a third time on the podcast to discuss navigating the healthcare system as a runner. Elizabeth and Kelly delve into their own experiences of injury, recovery, and medical care, reflecting on the necessity of patient advocacy and patience. They explore different routes of care such as primary care, physical therapy, and consulting with a sports dietician, and chat about the difference between bone stress injuries and soft tissue injuries. They end the conversation by musing on the pressures of the running world, aging, and future race goals.

00:54 Understanding the Unique Health Challenges of Runners

03:16 Recognizing When to Seek Professional Help

18:06 The Role of Physical Therapy in Injury Recovery

22:18 The Importance of Nutrition in Injury Prevention and Recovery

25:06 Understanding the Complex Nature of Injuries

30:16 Importance of Non-Physical Stress Relief

30:56 Understanding Stress Fractures and Recovery

31:29 Navigating Soft Tissue Injuries

34:39 The Unpredictability of Tendon Injuries

37:31 The Role of Patience in Recovery

42:13 The Pressure of Performance and Recovery

47:13 The Challenge of Switching from Ultra to 5K

51:46 Health Coaching and Navigating the Medical System

CONNECT WITH ELIZABETH:

https://www.instagram.com/flowerpower.health

https://flowerpower.health/

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Today I'm joined by my business coach, Michelle Lake! If you're curious about coaching in the endurance world, you'll want to listen to this one.

Join us as we chat about:

Michelle’s athletic background - from swimming to triathlon

Falling in love with triathlon

How she started coaching triathletes

Signs you may not want to be a coach

How going full time in coaching changed her relationship to sport

Shifting into business coaching

The progression of endurance coaching as a profession

Breaking down mental blocks in coaching

The power of social media for coaches

Parallels between sport and business

How to get started with coaching

Enjoy!

Connect with Michelle on Instagram @coachmichellelake

Listen to The Endurance Coachpreneur in January 2024

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I did Garmin's guided lactate threshold test last week. Let's talk about it!

- what is lactate threshold (LT) and why would we test for it

- how LT is tested in a lab setting

- Garmin's guided test

- how I'll be using it

Enjoy!

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I am SO EXCITED for my guest this week - Diane Lauren! Diane is an avid runner and also a software engineer in tech. We got connected in social media a while ago, and somehow this conversation was the first time we chatted "in person."

This conversation felt to me like two friends catching up, and I hope you enjoy coming along with us.

Some topics we chat about:

Enjoy!

CONNECT WITH DIANE:

Instagram: https://www.instagram.com/diane_lauren_19/

TikTok: https://www.tiktok.com/@diane_lauren

YouTube: https://www.youtube.com/@diane_lauren

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A short lil episode for you today - some thoughts about experimenting with your training, inspired by Parker Valby's training methodology.

Enjoy!

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Do you love women's cross country like I do? Well, good. That's what we're talking about today!

Specifically: the NCAA DI championships that occurred this past weekend, Parker Valby vs Katelyn Tuohy, NC State vs NAU, and my experience walking onto the DI cross country team at Hofstra in 2010.

Enjoy!

Watch the 2023 race: https://youtu.be/uhVdG4vRDbY?si=JML0heKBi1fU-69_

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