Running Rogue

Latest Episodes:

Episode #268: Faster as a Master with Sasha Gollish Mar 11, 2022

Show notes

In this far-reaching conversation, I catch up with Sasha Gollish after her new indoor mile world record for a 40+ year old athlete. We talk about the last 2 years of her training since she was on the show in December 2019 (episode 161). We cover super shoes, the Oura ring, readiness scores, racing the mile, and of course, how to run fast in your 40s. You will love this fun conversation with Sasha!

Episode #267: 5K-10K Training with My Coach Cathy Casey Mar 04, 2022

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A listener slid into my instagram DMs (@roguechris) and asked me about my 5K/10K training for this spring. So, I decided to invite on my coach - Coach Cathy Casey - to discuss our approach for this spring block of work.

Cathy coaches one of our Team Rogue groups in Austin, TX. She came to Rogue after spending 18 years in collegiate track and field where she eventually became head coach of the women's track and field program at Southern Methodist University (SMU). She is also an Ironman triathlete herself.

In this episode, we talk with Cathy about how she structured this training block, key workouts, prep races, and racing strategy for those two distances. If you want to get fast, this is the episode for you!

To take advantage of the 20% off offer in this program go to www.insidetracker.com/runningrogue.

Episode #266: How-To Guide to the Tempo Workout Feb 24, 2022

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The tempo workout is perhaps the single most important workout you will do as an endurance athlete, especially for those racing half marathons and marathons. It's the cornerstone of building aerobic strength (aka endurance). And yet, there is some confusion about what the word means and how to apply it in your training.

In this episode, I break it all down and give you the how-to guide for the tempo workout from the purpose of this work to the types of workouts you can do, including timing and how to execute them.

To execute the offer from this episode, go to insidetracker.com/runningrogue for 20% off.

Episode #266: How-To Guide to the Tempo Workout Feb 24, 2022

Show notes

In this episode, I break it all down and give you the how-to guide for the tempo workout from the purpose of this work to the types of workouts you can do, including timing and how to execute them.

To execute the offer from this episode, go to insidetracker.com/runningrogue for 20% off.

Episode #265: The Fear and Courage of Running Feb 18, 2022

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To quote Brene Brown, "choose the great adventure of being brave and afraid at the exact same time." For us, running is that adventure, and this episode is my ode to just that.

In follow-up to episodes 258 and 259, I continue my conversation on the feelings and emotions of running, this time by talking about fear and courage. What are the fears we face when setting big goals and chasing finish lines? And, how do we show courage in this sport?

For each, I talk about examples of what it like in my experience as an athlete and coach. Then, I talk about how to face fear and how to channel your courage with others to do even more.

To take advantage of the offer in the episode, go to insidetracker.com/runningrogue for 20% off.

Episode #264: The Dos and Don'ts of Running Tech Feb 11, 2022

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Running technology and wearables have come so far since the days of the simple, Timex Ironman watches that could store 10 laps. Now, we have GPS watches, HR monitors, and other wearables that can track our biometrics 24/7.

Are we better off for it? I think so, yes, but only if we are careful in how we use these tools. In this episode, I give you five "dos" and five "don'ts" for how to use these tools. They should support you in pursuit of your goals instead of becoming counter-productive or destructive instead. The tail should never wag the dog.

Episode #263: Austin Marathon and Half Marathon Pace Strategy Feb 04, 2022

Show notes

It's been a while since I've broken down the course for the Austin Marathon and Half Marathon, and I haven't done so since the course changed in 2018. Well, the race is coming up on February 20th so I give you the audio from an Instagram Live session I did on the @roguerunning page doing just that.

My themes for this year are courage and precision, and for those racing, I encourage you to bring those characteristics to bear on race day. Then, I break the half marathon course down into 4 sections and the marathon course down into 6 sections, talking about approach and pacing recommendations for each.

If you are racing Austin, best of luck to you. And if you aren't racing Austin, then I believe there are still lessons in this episode for any rolling course.

To take advantage of the InsideTracker offer in the episode, then go to insidetracker.com/runningrogue for 25% off their entire store.

Episode #262: Prepping for Downhill Races Jan 28, 2022

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Downhill courses like Boston or the Revel races require unique preparation in order to perform your best. In this episode, I give you 6 things to consider when prepping for a downhill or rolling course. Prepare your mind, and prepare your body to run fast and let gravity do its thing!

To take advantage of my offer with InsideTracker for 25% off, go to www.insidetracker.com/runningrogue.

Episode #261: The Magic of the Medium Long Run Jan 22, 2022

Show notes

In last week's episode, I talked about the medium long run (MLR) as fundamental to my process goals in 2022. In this week's episode, I talk about why the medium long run is so important and how to execute it most effectively in terms of timing, distance, and pace. Plus, I cover a listener question on what to do if you have to make adjustments or if something gets in the way of the MLR. Do you shorten, move it, or skip it altogether?

In addition in the intro, I give a quick reaction on the American Record results in Houston and tell you about my new podcast partner.

For 25% off from InsideTracker, go to:

www.insidetracker.com/runningrogue

Episode #260: My Process Goals for 2022 Jan 14, 2022

Show notes

Happy New Year in 2022! In this episode, I take you behind-the-scenes on my running journey as I chase a big goal of my own. I talk about the process goals I've set for 2022 and how you might apply those concepts for your own running journey.

If you focus on the process and the inputs, then the outcome will take care of itself. Here's to goal-smashing in 2022!

For the offer in this episode, go to takecareof.com and use code rogue50 for 50% off on your first order.

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