The Running for Real Podcast

Joining this episode is Zach Bitter, an ultra-marathoner, endurance athlete, and coach. We dive into human performance during long stretches of endurance sports, how to wrap our heads around discomfort and touch distances, and the science behind gear like arm sleeves and their benefits doing long ultras. Zach is the 100 Mile World Record Holder (11 hours 19 minutes 13 seconds), 12 Hour World Record Holder(104.88miles), has 9th Fastest Time Recorded on the JFK 50 Mile Course, and is a three time National Champion (50mile x2 and 100km). We deep dive into the inner mind of Zach and how he is able to take extremely long distance races and break them down into manageable training plans and mindset training. In this episode we cover…

• Different types of fatigue: mental and physical
• Training for a road race vs trail race and how pacing works with each, as well differences in recovery for each.
• How your body handles hard surfaces during road races compared to the uneven terrain of trails and how your body mechanics are different.
• Training cycles throughout the seasons (from extreme cold to extreme heat) and how you transition between them and begin anew with each season.
• Training gear- learning about shoes like Altras which have zero drop and toe boxes, to hearing about how arm sleeves generate a cooling effect (for hot runs) and a warming effect (for cold runs)

Resources: Human Performance Outliers Podcast Zach Bitter Website Zach's Instagram Thank you to Momentous, Tracksmith, and Picky Bars for sponsoring this episode.

Being a tough year with additional stresses on top of an already overwhelming situation means sleep can often be lost...but it is the one thing that we know would help us. Being a former insomniac, I know the frustration going to bed early, yet being unable to switch your brain off can bring. These Momentous Elite Sleep capsules are fantastic and contain Melatonin, Magtein® (Magnesium L-threonate), and Wild Jujube Seed Extract which together will help reduce nighttime anxiety, gently fall asleep and improve circadian rhythm to achieve higher quality sleep.

Go here and use code TINA for 20% off.

Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can go here to check out my favorites!

You can get $15 off your purchase of $75 or more, click here and enter code TINA15.

I am thrilled to be sponsored by Picky Bars now! I have had a few people on the podcast who are from the Picky Bar Company and I am happy to say that their ideals are right in line with what Running for Real stands for. These bars are not only delicious but made of real food and are made for sport, imagine that…. It's gluten, soy, gmo, and dairy free with even some vegan options.

Click here for 20% off AND you can also get an additional 20% off your order, if you purchase a Picky Club membership. A membership entitles you to hand pick your own Picky Bars products and you will be getting a box every month of your picks.

Thanks for listening!

We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us:

• Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter, Facebook, Instagram
  • If you are struggling through something a guest mentions, chances are, others are too, and you will help them feel less alone
• Leave an honest review on iTunes or your favorite podcast player
  • Your ratings and reviews will really help us grow and reach new people

Not sure how to leave a review or subscribe, you can find out here.

Thank you to Zach, we look forward to hearing your thoughts on the show.

Join me for a 30 or 45 minute run in St Louis. We start with a check-in with our body and mind, take in all our senses, and then have a conversation.

I answer the question about which sport I would do if I was not a runner, and then reflect on the other sports I have committed to during my life. What would you do if running wasn't an option? And what other sports have you enjoyed in life? I also talk a little about working with brands and the discomfort that comes from both sides. How irritating it is to see people online who are exploiting other people with the products they push.

Part meditation, part run, all Tina. Would love for you to join me.

Thank you to Beam for sponsoring this episode. I am loving using their hydration products during my training. Before, after, and just when I need something to enjoy water. By checking out Beam, you also support me in these podcasts. You can use code TINA for 15% off everything on their website (or get 20% off a subscription).

Thanks for listening!

We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us:

• Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter, Facebook, Instagram
• Leave an honest review on iTunes or your favorite podcast player
  • Your ratings and reviews will really help us grow and reach new people

Not sure how to leave a review or subscribe, you can find out here.

Thank you for joining me, we look forward to hearing your thoughts.

Bravery. Courage. Strength. Vulnerability. Our guest today is Angela Pohl, one of our own Running for Real community members. She shares with us the story of her breast cancer diagnostic and treatment journey as she gets ready for a double mastectomy surgery on June 11. There's so much we can all learn from Angela, starting with her admirable mindset. From her, we learn how we can use our runner's attitude of courage and determination as tools to aid us in some of life's hardest challenges. "I had been chronicling my whole running journey for a couple of years now, and just all of the learnings that I've had through that, the mental training and all the progress that I made through that I decided that I was going to be very open about sharing my breast cancer journey as well because it's a chapter of my running journey or my overall journey." –Angela Pohl During 2020, Angela ran 55 half marathons, 13 full marathons, and was training for a 100-mile ultra when she got diagnosed with breast cancer. In this episode, she helps us cover…

• Importance of self-checks and mammograms- even if you believe yourself to be a healthy runner or athlete.
• Don't put things off. First it was COVID hesitation to not go to the doctor's office, then it was a marathon training cycle putting off doctor's visits until she finally went. There's always something going on, but checkups are important. Don't put them off.
• "Not everybody who goes through a cancer journey wants to be seen as a fighter or battling or warrior. Some people are on a healing journey. They feel that the cancer is part of their body, so they don't want to fight their own body. They might not want to use that kind of metaphor just because has some kind of violence, you know, associated with it. For me it's kind of a journey. I'm a race addict. And so I thought it would be kind of fun if you can call this fun at all to, you know, pretend that this is a whole race that I'm going through, and it's probably more like a multi-leg ultra marathon."
• "That is something that I learned from running about how to stay in the mile that you're in, not, look all the way down at the results will start worrying about that because you just need to take it one mile at a time."
• Angela learned that exercise is good while you're going through chemotherapy. Even just going on a walk.
• Angela co-founded a non-profit, Good Running, in 2016. Each month the group of runners selects a non-profit and donate $20 directly to the organization. They also gather raffle prizes and runners get a raffle ticket for every mile they run or walk. It's all about runners doing good, together.

Resources: Angela's Instagram: @goodrunning26.2 (Message her some words of kindness and encouragement) GoodRunning.org Sarah Canney's Rise Run Retreat Thank you to Momentous, Athletic Greens, and goodr for sponsoring this episode.

Being a tough year with additional stresses on top of an already overwhelming situation means sleep can often be lost...but it is the one thing that we know would help us. Being a former insomniac, I know the frustration going to bed early, yet being unable to switch your brain off can bring. These Momentous Elite Sleep capsules are fantastic and contain Melatonin, Magtein® (Magnesium L-threonate), and Wild Jujube Seed Extract which together will help reduce nighttime anxiety, gently fall asleep and improve circadian rhythm to achieve higher quality sleep.

Go here and use code TINA for 20% off.

Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to make and it tastes good as well. I used this for my prenatal and I am still using it while breastfeeding. AND for my UK and Canadian friends, you can participate in this deal as well, so take advantage!

Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of Athletic Greens through my podcast. Visit here to learn more!

I have been a fan of goodr for YEARS and I literally have their sunglasses all over my house. I recently had an episode with the Co-Founder Stephen Lease where he talks about the true and real story behind his company and I appreciate him being honest with me about it. The design behind these sunglasses really takes into consideration look and comfort. They are 100% carbon neutral and a part of 1% for the planet and protect many great organizations who care for our planet deeply.

Go here to get 15% off of your order as well as free shipping on your first pair.

Thanks for listening!

We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us:

• Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter, Facebook, Instagram
  • If you are struggling through something a guest mentions, chances are, others are too, and you will help them feel less alone
• Leave an honest review on iTunes or your favorite podcast player
  • Your ratings and reviews will really help us grow and reach new people

Not sure how to leave a review or subscribe, you can find out here.

Thank you to Angela, we look forward to hearing your thoughts on the show.

In this episode, we run along a quiet trail near St Louis. If you are missing nature around you, this run will be a perfect way to check in with your body.

Part meditation, part run, all Tina. Would love for you to join me.

Thank you to Beam for sponsoring this episode. I am loving using their hydration products during my training. Before, after, and just when I need something to enjoy water. By checking out Beam, you also support me in these podcasts. You can use code TINA for 15% off everything on their website (or get 20% off a subscription).

Thanks for listening!

We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us:

• Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter, Facebook, Instagram
• Leave an honest review on iTunes or your favorite podcast player
  • Your ratings and reviews will really help us grow and reach new people

Not sure how to leave a review or subscribe, you can find out here.

Thank you for joining me, we look forward to hearing your thoughts.

Sika Henry is proof that we can speak our goals into existence. If there's anyone who exemplifies persistence and determination, it's Sika. After years of training, a serious bike, crash, and even a pandemic, in May 2021 Sika became the first U.S. Black Female Professional Triathlete. In this episode, Sika shares how she started as a college walk-on, to the workaholic life in New York City, to then come back to sports as a marathoner, and now a triathlete. "I believe in speaking things into existence. No matter how crazy it sounds, just put it out there. The worst that can happen is it doesn't happen. And then so what, even if you feel embarrassed by it, it's like, who cares? At least you had the guts to attempt it and go after it." –Sika Henry In this episode we cover…

• Sika's childhood and early life as an athlete, she shares how she didn't peak until a few years into college but that she never quit on her dreams.
• The power of cross training swimming and biking have had on her running abilities.
• The intensity of triathlon as a sport. She shares that even "recovery days" entail swimming and an easy run. It's intense weeks and weeks of training.
• Sika opens up about her serious bike crash that landed her in the hospital and put a pause on her dreams of becoming a professional triathlete.
• It was with encouragement that she got back on her feet. She knew becoming pro would be a huge step in Triathlon for her to be an example for younger generations and represent inclusivity and diversity in the sport that only until last month didn't have a black woman as a professional athlete in the United States.
• She shares that only 0.5% of the sport is made up of Black people and that 64% of Blacks lack basic swimming skills. Sika shares the importance of supporting organizations that are making strides in aquatics and swimming accessibility.
• Organizations Sika recommends: Diversity in Aquatics and Black Kids Swim

Resources Instagram @sikahenry Sika's Website and blog Strava Article Thank you to Momentous, Tracksmith, and Picky Bars for sponsoring this episode.

Being a tough year with additional stresses on top of an already overwhelming situation means sleep can often be lost...but it is the one thing that we know would help us. Being a former insomniac, I know the frustration going to bed early, yet being unable to switch your brain off can bring. These Momentous Elite Sleep capsules are fantastic and contain Melatonin, Magtein® (Magnesium L-threonate), and Wild Jujube Seed Extract which together will help reduce nighttime anxiety, gently fall asleep and improve circadian rhythm to achieve higher quality sleep.

Go here and use code TINA for 20% off.

Tracksmith is a Boston based running clothing company that truly cares about the quality and care of their running clothes. Running can be a demanding lifestyle for our clothes, they definitely go through the wear and tear to where we may be purchasing new clothes constantly. Tracksmith designers truly work with the finest materials and think of you as a runner in mind with spots for your keys, phone, and fuel. You can go here to check out my favorites!

You can get $15 off your purchase of $75 or more, click here and enter code TINA15.

I am thrilled to be sponsored by Picky Bars now! I have had a few people on the podcast who are from the Picky Bar Company and I am happy to say that their ideals are right in line with what Running for Real stands for. These bars are not only delicious but made of real food and are made for sport, imagine that…. It's gluten, soy, gmo, and dairy free with even some vegan options.

Click here for 20% off AND you can also get an additional 20% off your order, if you purchase a Picky Club membership. A membership entitles you to hand pick your own Picky Bars products and you will be getting a box every month of your picks.

Thanks for listening!

We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us:

• Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter, Facebook, Instagram
  • If you are struggling through something a guest mentions, chances are, others are too, and you will help them feel less alone
• Leave an honest review on iTunes or your favorite podcast player
  • Your ratings and reviews will really help us grow and reach new people

Not sure how to leave a review or subscribe, you can find out here.

Thank you to Sika, we look forward to hearing your thoughts on the show.

Join me for a 30 or 45 minute run with 2-4 strides. We start with a check in with our body and mind, take in all our senses, and then have a conversation.

In this episode, I answer Elizabeth's question about my most challenging race. I talk about the two races I consider to be toughest, one I handled badly, and the other I handled well. If we were running alongside one another, what would you say was your most challenging race? When you upload your photo to social media, be sure to answer that question.

Part meditation, part run, all Tina. Would love for you to join me.

Thank you to Beam for sponsoring this episode. I am loving using their hydration products during my training. Before, after, and just when I need something to enjoy water. By checking out Beam, you also support me in these podcasts. You can use code TINA for 15% off everything on their website (or get 20% off a subscription).

Thanks for listening!

We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us:

• Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter, Facebook, Instagram
• Leave an honest review on iTunes or your favorite podcast player
  • Your ratings and reviews will really help us grow and reach new people

Not sure how to leave a review or subscribe, you can find out here.

Thank you for joining me, we look forward to hearing your thoughts.

As marathons and full races are starting to come onto the scene again, in this episode we welcome someone who talks about training for and preparing for a marathon, along with fun topics of creating running music playlists and the current rise in podcasting. Matthew Huff is a writer, runner, running playlist extraordinaire, and author of Marathoner: What to Expect When Training for and Running a Marathon. In this episode, Matthew shares about his love of books and how his book about marathoning culture came to life. In this episode we cover…

• Matthew's new book about a what to expect when training for and running a marathon. He also writes for many of the publications you may know and love, including Buzzfeed and Runner's World.
• We talk about a love affair with books: "I'm envisioning like in Beauty and the Beast, how she goes into the library. With the ladder that you can climb up and swing around the room on your ladder. But then just imagine that she took all of those books and moved into a New York tiny apartment."
• The rise of podcasting: "Not everybody can write a book. Not everybody can make a T. V. Show about a topic. But if there's a topic that you're really passionate about, you can probably find one other person who's passionate about that and make a podcast about it.
• How his new book celebrates the people who run the marathon as well as include pictures, graphics and full color charts with information and training advice for the marathon. There are few books that contain both the training advice and the history and fun facts of running. This new both has both and goes beyond to share the beautiful crazy parts of running and welcomes all types of runners into the sport.
• We also talk about curating running playlists. Are you a jazz-listening runner or classic rock that puts a spring in your step.

Resources:

Matt's Instagram

Marathoner: What to Expect When Training for and Running a Marathon

Runner's World

Thank you to Momentous, Athletic Greens, and Goodr for sponsoring this episode.

Being a tough year with additional stresses on top of an already overwhelming situation means sleep can often be lost...but it is the one thing that we know would help us. Being a former insomniac, I know the frustration going to bed early, yet being unable to switch your brain off can bring. These Momentous Elite Sleep capsules are fantastic and contain Melatonin, Magtein® (Magnesium L-threonate), and Wild Jujube Seed Extract which together will help reduce nighttime anxiety, gently fall asleep and improve circadian rhythm to achieve higher quality sleep.

Go here and use code TINA for 20% off.

Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to make and it tastes good as well. I used this for my prenatal and I am still using it while breastfeeding.

Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of Athletic Greens through my podcast. Visit here to learn more!

I have been a fan of goodr for YEARS and I literally have their sunglasses all over my house. I recently had an episode with the Co-Founder Stephen Lease where he talks about the true and real story behind his company and I appreciate him being honest with me about it. The design behind these sunglasses really takes into consideration look and comfort. They are 100% carbon neutral and a part of 1% for the planet and protect many great organizations who care for our planet deeply.

Go here to get 15% off of your order as well as free shipping on your first pair.

Thanks for listening!

We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us:

• Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter, Facebook, Instagram
  • If you are struggling through something a guest mentions, chances are, others are too, and you will help them feel less alone
• Leave an honest review on iTunes or your favorite podcast player
  • Your ratings and reviews will really help us grow and reach new people

Not sure how to leave a review or subscribe, you can find out here.

Thank you to Matthew, we look forward to hearing your thoughts on the show.

Join me for a workout? After our regular mental and physical check in, we do 5 x 1 minute hard (with 1 minute recovery) together. We check in with our senses and surroundings and wrap up the 30 minute with another check in. The 45 minute group will do an additional 2 x 1 minute in the final 15 minutes.

There is no pressure, paces, or expectations here. We are all just doing this for enjoyment and to work hard together. It does not matter what speed or training level you are at, join me for this pickup workout.

Would appreciate your thoughts on these workouts. Do you like them more or less than the runs. I may add them in once a month.

Part meditation, part run, all Tina. Would love for you to join me.

No sponsor for this episode, but I talked about Athletic Greens (you can use this link to get a one year free supply of Vitamin D with your order) and I talked about Beam. You can use code TINA for 15% off everything on their website.

Thanks for listening!

We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us:

• Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter, Facebook, Instagram
• Leave an honest review on iTunes or your favorite podcast player
  • Your ratings and reviews will really help us grow and reach new people

Not sure how to leave a review or subscribe, you can find out here.

Thank you for joining me, we look forward to hearing your thoughts.

This episode is like eavesdropping on some friends's conversation– we welcome Sabrina Little and Sara Mahoney, two of Tina's close friends. We have a great dynamic between Sara, a professor of exercise physiology and researcher of nutrition and ultra-endurance performance. We also have Sabrina who is a professional ultra runner for Hoka, a philosophy professor and a mom to a 11-month-old. We loved getting to learn about each how each of these worlds– one more scientific and one more philosophical– are intertwined with running.

In this episode we cover…

• How Sabrina's trade of reading things that people have read for hundreds of years helps her ask the questions about what it means to be human. These deep questions we often don't pause to ask, unless we're maybe on the trail or running.
• Sara shares about FKT's (Fastest Known Times) and how they differentiate from Strava segments which are smaler sections. She says FKTs can be created more of an experience and with more formality.
• On mental toughness...Sabrina shares that she has researched and written about this topic. "Oftentimes we hear these phrases like, 'no pain, no gain,' or 'pain is weakness leaving the body.' It's indifferent to the kinds of pain that we're talking about. So if we're talking about injury, then no pain no gain is just imprudent, and it's poor stewardship of your body. If we're talking about pain in the way that people often describe discomfort, then that's a kind of edifying pain, but I guess it takes a bit of prudence or experience to know the difference."
• On knowing your limits…Sara shares, "You don't have to like you don't have to take everything so seriously. And be yeah like you know as you said, it's okay to do it on occasion for like an experience where you're finding your limits but you don't have to do it three times a week every week."
• See running as a celebration, not as a test to see if you're good enough or worthy enough.
• We will always good days and bad days, but the important think is to keep working on it over time and move the needle closer to a place of self-love.
• If you see others doing it, it tells your brain it's possible you can do it too.

Resources: Sara Mahoney IG Sabrina Little IG Fastest Known Time Website Thank you to Momentous, Athletic Greens, and Picky Bars for sponsoring this episode.

Being a tough year with additional stresses on top of an already overwhelming situation means sleep can often be lost...but it is the one thing that we know would help us. Being a former insomniac, I know the frustration going to bed early, yet being unable to switch your brain off can bring. These Momentous Elite Sleep capsules are fantastic and contain Melatonin, Magtein® (Magnesium L-threonate), and Wild Jujube Seed Extract which together will help reduce nighttime anxiety, gently fall asleep and improve circadian rhythm to achieve higher quality sleep.

Go here and use code TINA for 20% off.

Athletic Greens is a simple and easy way to get 75 vitamins, minerals, and whole food source ingredients. Just to help my immune system be stronger and greater! It is so simple to make and it tastes good as well. I used this for my prenatal and I am still using it while breastfeeding.

Now you can get up to a YEAR supply of Vitamin D3 and K2 for free with your first purchase of Athletic Greens through my podcast. Visit here to learn more!

I am thrilled to be sponsored by Picky Bars now! I have had a few people on the podcast who are from the Picky Bar Company and I am happy to say that their ideals are right in line with what Running for Real stands for. These bars are not only delicious but made of real food and are made for sport, imagine that…. It's gluten, soy, gmo, and dairy free with even some vegan options.

Click here for 20% off AND you can also get an additional 20% off your order, if you purchase a Picky Club membership. A membership entitles you to hand pick your own Picky Bars products and you will be getting a box every month of your picks.

Thanks for listening!

We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us:

• Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter, Facebook, Instagram
  • If you are struggling through something a guest mentions, chances are, others are too, and you will help them feel less alone
• Leave an honest review on iTunes or your favorite podcast player
  • Your ratings and reviews will really help us grow and reach new people

Not sure how to leave a review or subscribe, you can find out here.

Thank you to Sabrina and Sara, we look forward to hearing your thoughts on the show.

As always, we start with mental and physical check ins, assessment of our five senses, and reflection. We spend the second half of the run, I answer Jerry's question about the strategies I have learned, and how I learned to race. What have you learned about how you race best?

In the final part, I answer Camilla's question of would I reset my PRs and why or why not.

Thank you to BEAM for sponsoring this guided run. Beam hydrate comes with three purposes, balance, performance, and recovery. I used two servings of BEAM performance in my trail race this weekend (which I won outright!) and immediately followed the race up with BEAM recover. These taste delicious and make hydration easy. With summer coming, make sure you are hydrated, use code TINA for 15% off.

Thanks for listening!

We know there are so many podcasts you could be listening to, but we are honored you have chosen Running For Real. If you appreciate the work that we do, here are a few things you can do to support us:

• Take a screenshot of the episode, and share it with your friends, family, and community on social media, especially if you feel that topic will relate to them. Be sure to tag us on Twitter, Facebook, Instagram
  • If you are struggling through something a guest mentions, chances are, others are too, and you will help them feel less alone
• Leave an honest review on iTunes or your favorite podcast player
  • Your ratings and reviews will really help us grow and reach new people

Not sure how to leave a review or subscribe, you can find out here.

Thank you for joining me, we look forward to hearing your thoughts on the show.