Race long enough and you will eventually encounter the dreaded DNF! But does it have to be devastating? Or are there ways to approach them in a healthier way? Alison takes us through her most recent race. We also talk about some tips for tapering before a race and recovering after one. We finish things off this week with an exciting new feature for the podcast! 

What is the tastiest protein bar? Does a protein cookie count? (Alison: nope!) What books are great for the open road? What races do Alison and Norm dream about? Find out Alison and Norm's Top 3 Protein bars, audiobooks, and bucket-list races this week on the PRCC!

This week we have a guest who competes in something entirely new to us at the PRCC- Spartan Races! Jonathan was kind enough to talk us through the sport of Spartan races, share how he turned addiction into triumph, and describe why competing with his son was one of the greatest moments of his life. Come with us as we tackle both the obstacles of Spartan races and of life with Jonathan Martinez! 

We have royalty on the pod today! Amber Harper is the owner of Amber Management Fitness and one of our favorite human beings! She has a B.S. in Exercise Science, is an ACE Certified Personal and Group Fitness Trainer, is UCanRow2 Certified, AFAA Kickboxing Certified, and is an Echelon Instructor! Wow!

Alright Crumbheads, you asked, we listened! You wanted to know us better so we give you the first episode of our new miniseries, PRCC Top 3's! Each month(ish) we will be letting you behind the bib to get to know your hosts better. We begin with our top 3 Gu flavors, Instagram account recommendations, and Olympic events in which we wish we could compete! (or just think are pretty rad)

What does getting mauled by a bear, dead butts, and different leg lengths all have in common? Find out on this week's episode as we welcome in Luke Robinson, DO, Norm's physician and friend (and poor sap who has to listen to him complain about his IT band all the time!)

Another one in the books! Alison wowed us all in Ohio with a great race in hot, hot conditions. Come with us as we recap the day's events from a sore shoulder swim to a swift but slippery transition! And (spoiler alert) Norm was there to witness it all in person! 

Buckle up crumbheads- this week we bring you someone who not only has helped a Western States 100 finisher, but also has completed the Krispy Kreme Challenge AND a beer mile. Jess Thornton is all about building community and serves as the President of the Blacksburg Striders, a running club in Blacksburg, Va that has been running for over 40 years. Find out how she rebounded from a stress fracture and why there's a running award named after her in Oklahoma called the puke and rally! A must listen.

In this episode, Alison and Norm reveal where they currently are with their training, discuss their upcoming races, and then dig into some great methods to becoming more efficient on the run! Learn about the run-walk-run method, the 80/20 rule, and the MAF Method. We bringing the maths this week!