Josh recaps his performance at the USA 10-mile Championships in the Twin Cities in early October. The former Center Point-Urbana prep finds some positives with his race. Josh talks about the differences in his racing schedule now as compared to college. He also chats about the benefits of taking rest at the pro level (something he will be doing now).

Lance opens the podcast by offering some highlights of Iow collegians during a busy weekend of NCAA Division I and III conference and NJCAA regional meets. He attended the American Rivers Conference meet in Indianola on Saturday and provides interviews with Loras College Conference champion Kassie Parker, Wartburg College ARC champion Christopher Collet, runner-up Aubrie Fisher and Knights coach Ryan Chapman, men's runner Luke Guttormson of Loras, Simpson all-conference runner Spencer Moon and Central College all-league athlete Caroline McMartin. Lance then jumps into road racing and interviews the longtime race director of the 36-year Run for the Roses race, Don Muff, and the race's move to downtown Ames this year.

Listen to audio from men's winner and former Iowa State NCAA champion Edwin Kurgat, who set a new record at Water Works Park. Lance also interviews current Cyclone graduate students Ashley Tutt, the women's winner Sunday, and multi-time Big 12 champion Cailie Logue. Also interviewed is the top male from Iowa, Austin O'Brien and his Runablaze Iowa teammates Blake Whalen and Caleb Appleton. Former Wartburg College standouts Carina Collet and Jessica Hruska also talk about their races.

Lance introduces the listeners to Jess, who has been racking up wins in area running races the past couple years since moving to Iowa. Jess talks about her interest in triathlon that started as a strong youth swimmer in Kansas. She chats about her development as a triathlete in Texas and overcoming a rough leadup to win an age group world championship in Las Vegas. Jess talks about her early struggles as a professional and steps she took to capitalize on her potential that included a pair of third-place finishes at Ironman events in 2014 and 2016. Jess details the disappointment of having to pull out of Ironman Des Moines in June and also ways she stays on top of her game at age 40. Jess, the leader of an all-female triathlon coaching group, offers tips to help triathletes break through mental barriers and also training suggestions. She also previews her chances at Sunday's Ironman Wisconsin, where a win clinches a spot at the 2023 Ironman World Championships in Kona.