Running Rogue

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Episode #328: Should I Do a Prep Race (or Not)? Sep 01, 2023

Show notes

The fall racing season is almost here, and in this episode, we help you answer this fundamental question: should I do a race in preparation for my primary race (aka my "A race")? Thank you to Caroline from the Rogue Renegades for these questions. The short answer is... it's not as simple as you think. For the long answer, tune in for more. In this episode, we answer these questions:

What is a prep race? (What are they not?) -
How are they different than B races?
What is the benefit, why should someone do one?
Are there situations when someone shouldn't do one?
When is the right time to do one relative to an A-race?
What is the right distance beyond just shorter than the A-race?
Does course profile matter? Should it be similar/easier than the A-race?
Is it raced at full effort?
How does one adjust their training schedule for a tune-up race?

In addition, please go support my sponsor for this episode - Janji running apparel. Use the code ROGUE15 for 15% off at Janji.com.

Episode #327: Live Q&A with Nicole Winter Aug 25, 2023

Show notes

In this episode, I replay a live question and answer session that I did with Nicole Winter's followers (@nicolemruns). Nicole is an athlete that I've coached for 2 years, including to her first Boston Qualifier in Eugene in April. She's a running and fitness content creator on instagram, and definitely worth a follow there. Her followers also ask great questions, and this episode is no different.

In this episode, we talk about:

In-run and pre-run nutrition
How it's possible to sustain marathon pace for 26.2 miles if you don't do anything close to that in training
Mixing in strength training with your running
Minimum mileage levels for marathon training
Race pace workouts for your long runs (half or full marathon)
And more...

In addition, please go support my sponsor for this episode - Janji running apparel. Use the code ROGUE15 for 15% off at Janji.com.

Episode #326: Separating Your Identity from Your Results Aug 18, 2023

Show notes

Prompted by a question from a Rogue athlete, we dig into the HOW of separating your identity and your worth from your results. It's a never ending journey, but you will get better at it over time with consistent work. In this episode, we frame up the problem and give you examples of how this might manifest in an unproductive way in your training, framed by examples from our own journeys. Then, we give you both meta and tactical solutions. This is a deep topic that requires you to ask big questions. If you are willing to dig deep, then this episode is for you.

In addition, please go support my sponsor for this episode - Janji running apparel. Use the code ROGUE15 for 15% off at Janji.com.

Episode #325: Becoming a Sustainable Runner with Tina Muir and Zoë Rom Aug 11, 2023

Show notes

For this episode, I am excited to interview Tina Muir and Zoë Rom about their new book Becoming a Sustainable Runner. The book talks about how to be a happy and healthy runner for a lifetime while also giving back to your community and your environment. In this conversation, we talk about:

The importance of taking a long term view of your running journey
Disconnecting your identity from your outcomes
Acknowledging life's stressors and giving yourself grace
Navigating the seasons of life and how your journey might evolve
Measuring your progress on the things that matter
Finding your community within the sport
Taking the first steps in activism
Creating sustainable running events and races
Making good, environmentally-friendly choices for travel, shoes, and gear

Through the discussion, Tina and Zoë emphasize that it's not about achieving perfection but rather taking small incremental steps along the way. The book is out on August 15th. Go get yours!

To redeem offers from this episode's sponsors:

Go to betterhelp.com/runningrogue for 10% off your first month of online therapy.
Go to takecareof.com and use the code "rogue50" for 50% off on your first month with them.

Episode #324: Training Paces and Race Planning with James Dodds Aug 04, 2023

Show notes

I'm back after a summer hiatus and joined by guest host James Dodds. Thanks for your patience with new episodes, but we are back for the duration!

In this episode, we answer questions about choosing training paces, building race plans, and recovery. If you have ever wondered how to determine your training paces, how those paces might evolve over time, and how you might determine race pace from your training paces, plus other bonus content, then this episode is for you!

In addition, please go support my sponsor for this episode - Janji running apparel. Use the code ROGUE15 for 15% off Janji.com.

Episode #323: Building (or Rebuilding) Your Running Foundation Jul 10, 2023

Show notes

I've gotten many questions recently about building or rebuilding a running routine, whether it be for the first time or for someone restarting after a break. In this episode, I give you 9 principles to consider when doing so in order to do it in a safe and sustainable way with your long term potential in mind. The main message is this: take your time and listen to your body, but we cover a lot more in this one too, including rules of thumb on building miles.

To redeem the offers from this episode's sponsors:

Go to betterhelp.com/runningrogue for 10% off your first month of online therapy.
Go to takecareof.com and use the code "rogue50" for 50% off on your first month with them.

Episode #322: Summer Training Q&A with Nicole Winter Jun 30, 2023

Show notes

Nicole Winter (@nicolemruns) had me back on her Instagram Live this week for another Q&A from her followers, who always have great questions. We talked about offseason training, tips on running form, how to balance running and strength work, and so much more. You can also watch the video on Nicole's account. Thank you to Nicole for having me on again!

Plus, please go support my sponsor for this episode - Janji running apparel. Use the code ROGUE15 for 15% off Janji.com.

Episode #321: An Update on My Training Journey Jun 23, 2023

Show notes

I have had several people ask me recently about how my running journey is progressing. Well, here it is. I give you an update on the last 18 months of training for me and what's next for the rest of 2023 as I build toward the Houston Marathon in 2024. The good news is that things are going well toward my goals, but it hasn't been without major challenges in the last 18 months.

I discuss those challenges and the lessons along the way. I hope this episode inspires you in your journey too.

Also, please go support from sponsor for this episode. Use the code ROGUE15 for 15% off Janji.com. I am loving their apparel!

Episode #320: Building Grit and Resilience in Your Running Jun 09, 2023

Show notes

Did I dig deep enough? Can I go faster? How do I know when I've reached my limits?

These are all questions you may have asked yourself at one time or another. You might think that grit is a genetic trait, but it is very much learned and can be developed.

In this episode, I talk about 9 ways to build your own grit and resilience so that you can get the most out of workouts and ultimately race day.

To redeem the offers from this episode's sponsors:

Go to betterhelp.com/runningrogue for 10% off your first month of online therapy.
Go to takecareof.com and use the code "rogue50" for 50% off on your first month with them.

Episode #319: 7 Tips for Managing the Details of Your Training Jun 02, 2023

Show notes

Who else is overwhelmed by the long list of things you need to do in order to achieve your goals? Sometimes, it feels like it's impossible to do it all from the running itself to strength training to foam rolling, hydration, stretching, taking supplements, and so much more.

In this episode, I talk about this very dilemma and give you 7 tips for managing all of the details in order to make it sustainable within the context of a very busy life. You can do more than you think you can, I promise.

Also, please go support from sponsor for this episode. Use the code ROGUE15 for 15% off Janji.com. I am loving their apparel!

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