Running Rogue

Latest Episodes:

Episode #160: Sub 4:00 Redux with Mary Margaret Dec 09, 2019

Show notes

In this episode, I bring back episode #83 guest Mary Margaret to discuss her quest for the elusive sub 4 marathon. She came on in July of 2018 to discuss that goal and to get some coaching from us on it. At the time, she planned to break that barrier in Twin Cities in October 2018 which did not happen as planned. We talk about that disappointment and her continued quest to get there including another attempt this fall. Did she get the goal? How did she get there? We talk about that and more!

Here are the links referenced in the show:

Podcast training sign ups: www.roguerunning.com/podcasttraining

Kara Goucher article from Women's Running: https://www.womensrunning.com/2019/11/profiles/kara-goucher-changing-course_103244

SI article on Megan Rapinoe: https://www.si.com/sportsperson/2019/12/09/megan-rapinoe-2019-sportsperson-of-the-year

Women's Running article on the women of NAZ Elite: Not linked online yet, but I will post here when it's up!

Episode #159: Long Term Planning Dec 02, 2019

Show notes

In this episode after a brief intro covering current events, I discuss how to think about long term planning for your running in 18-24 chunks of time, including the 8 key elements to consider. And if you are interested in joining me on the podcast to discuss your long term planning, then please reach out - chris@roguerunning.com.

Episode #158: Coaching, Bodyweight, and Performance with Dena Evans Nov 25, 2019

Show notes

In follow-up to episode #156 about Mary Cain, a listener (thank you Mimi!) connected me to distance coaching guru Dena Evans to discuss the topic further.

Dena Evans has spent the the last 20 years dedicated to coaching athletes at all levels. It all started in 1999 when she became the Assistant Cross Country and Track & Field Coach at Stanford University under Coach Vin Lananna. In 2003, she was promoted to Head Women's Cross Country Coach and led the Cardinal to the NCAA cross country title that same year to go along with numerous other conference championships and other team and individual accolades during her tenure.

Since her 6 years at Stanford, Dena has served and continues to serve in various coaching roles with Team USA at events such as the World Cross Country Championships, the IAAF World Relay Championships, and the IAAF World Track & Field Championships (indoor and outdoor), including in Doha in October of this year.

In addition, she has spent the last 12 years as Club Director and Coach for the Peninsula Distance Club (formerly the Strava Track Club). The PDC is an elite development club dedicated to helping post-collegiate and adult athletes pursue their running goals in the Bay Area.

Prior to coaching, Dena was a stand-out soccer player and track and field athlete at Stanford University where she majored in American Studies as an undergrad and received her Masters in Education and Secondary Teaching Credential from the Stanford Teacher Education Program.

Episode #157: Mileage Matters? Nov 19, 2019

Show notes

While I certainly believe in the importance of your running mileage (as discussed in episode #7 and many others), it is also importance to understand that mileage isn't a brute force instrument. Your target miles should be considered with more nuance based on your individual needs, and this is a short episode that discusses just that.

Episode #156: Processing the Mary Cain Story Nov 11, 2019

Show notes

For this week, I had to hit pause on my previously planned topic and spend time discussing the Mary Cain story, which you can learn about here:

https://www.nytimes.com/2019/11/07/opinion/nike-running-mary-cain.html

I don't have all the answers, but I hope you don't mind me taking the time to process this incredibly brave and heartbreaking story from Mary.

In the podcast, my discussion centers on two areas:

1. How can we advocate for those like Mary who speak out against wrongdoing?

2. How can we think about body image and bodyweight in running in a better way?

I know that I still have so much to learn to better do my part as an athlete and coach for a better future in our sport, so please do share your thoughts to my email - chris@roguerunning.com.

As a side note: I don't discuss it directly but I believe in and advocate for a full, independent investigation into the culture of the Oregon Project and what amounts to child abuse in this case.

Episode #155: Half Marathon Race Questions Nov 04, 2019

Show notes

Many of you asked for me to dedicate more time to the nuances of the half marathon, so here is one episode along those lines! In this episode, I start with an intro giving some quick hit thoughts on NYC as well as a race that I ran on Sunday.

Then, I turn to the main topic to discuss the half marathon specifically. In this episode, I cover tapering, warming up, pacing, managing nutrition/hydration, and prepping your mental strategy for the half marathon distance.

While the marathon gets most of the press/buzz in our world, I believe that a well run half marathon is as worthy a goal. Plus, if you want to be your best self at the marathon, then a fast half marathon is a critical component in your training. Don't neglect your training for that distance as well!

Special Episode: 2019 NYC Marathon Preview Show Nov 02, 2019

Show notes

All of my NYC picks and predictions coming at you hot...

Episode #154: An Ode to Shalane, 10 Training Lessons from Her Career Oct 28, 2019

Show notes

This episode is all about celebrating Shalane Flanagan as she announced her retirement this past week. Shalane needs know introduction because her list of accomplishments is long including 3 NCAA titles, 18 US titles, 4 Olympic teams, and 4 major marathon podiums including one of each podium spot at NYC - 2nd, 1st, and 3rd.

After a brief intro, I turn to a discussion on the top 10 things that we can learn from Shalane Flanagan's career to apply in our own training. The discussion includes input from Kara Goucher who provided the #1 thing she learned in her time training with Shalane. The top 10 list includes everything from practical training advice to ways to gain a mental edge. While few among us have Shalane's talent, there is so much to learn from the consistent hard work that she invested in her career.

Also, here are the links to the 2 articles on her retirement referenced during the discussion:

https://www.womensrunning.com/2019/10/news/shalane-flanagan-retires-from-pro-running_103258

https://www.si.com/olympics/2019/10/23/shalane-flanagan-retirement-exit-interview-career-legacy-coaching

Episode #153: Running True-False, Part 2 with James Dodds Oct 20, 2019

Show notes

Episode 152 was a lightning rod for discussion as I received the most email ever within 24-hours of the episode as you all sounded off on shoes, Kipchoge, and world records. We start this episode with James with further reaction from me on shoes (should they be regulated?) and a special Kipchoge-based true-false question for James.

Then, we switch into part 2 of Running True-False with James where we again span the spectrum of topics from training to the mental side of the sport. Example true-false discussions in this episode include:

- Road racing (and training) make you a better trail runner.

- For a 4-hour marathoner, a 90 minute easy run provides the same benefit whether you run 10 minutes per mile or 11 minutes per mile.

- Coaching is primarily a one-way street.

- The fear of success is a bigger challenge for runners than the fear of failure.

And more...

Also, make sure you listen to part 1 with James in episode #149 if you haven't already.

Chris

Episode #152: Marathon Race Questions Oct 14, 2019

Show notes

There is so much to cover in this episode! We start with an intro discussing all of the topics and fast running from the weekend including:

- Nike deciding to shutdown the Nike Oregon Project

- Kipchoge getting it done to break 2 hours for the first time

- A world record going down at the Chicago Marathon and more!

Then at 41:15 into the episode, I answer your questions about racing the marathon including:

- How should I deal with pre-race nerves?

- Should I consider running with a pacer in the race?

- How should I use my watch to track pace?

- What should I do to recover from the marathon?

- What should I do if I have a bad day?

Thanks for those who sent in questions. As always, you can reach me at chris@roguerunning.com if you want to see if I will answer your question on the show!

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