The Rambling Runner Podcast

Latest Episodes:

#522 - Coach's Corner with Percell Dugger Mar 31, 2023

Show notes

Percell Duggeris a NYC-based wellness consultant, certified strength coach, and NIKE running coach. The founder of GOODWRK, Percell helps athletes of all abilities reach their potential, creates thriving spaces that celebrate movement, and champion health equity.

Percell's sprint to share his message of health equity has since turned into a marathon. He recently trained actor Winston Duke for his role in Black Panther: Wakanda Forever, and he launched Fit For Us, a wellness-focused creative agency that aims to create equitable health and wealth outcomes for the historically marginalized.

In this episode, Percell shares his thoughts on internal vs. external motivation, why improving the aerobic system can take longer than people think, and how our mental game can impact our daily training and longer term goals.

You can follow Percell at www.instagram.com/goodwrk.

Sponsors:

Thank you to Lagoon for sponsoring this episode and for their truly amazing pillows! Take their two minute quiz and learn which pillow is perfect for you and the way you sleep at https://lagoonsleep.com/rambling and save 15% by using code RAMBLING at checkout.

Vacation Races is a running and travel company that helps people explore and enjoy the most scenic places on earth. They host half marathons, ultramarathons and trail running festivals at national parks around the country and multi-day running adventures all over the world! Use our codes to save serious money at www.vacationraces.com on these incredible adventures:

rambling15 - New customers can use this code for 15% off any half marathon or ultra marathon that is not currently sold out (excludes Trailfest events and Global Adventures).
rambling200 - New customers can use this code for $200 off any Global Adventures trip that is not currently sold out (code is only good for Global Adventures events and cannot be used toward half marathons, ultra marathons or Trailfest events)

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#521 - Holley Samuel RD, CPT - Fueling Your Runs with Calories and Carbs Mar 28, 2023

Show notes

Spring is now here and with it comes in an increase in running, outdoor fun, and marathon training. Fueling our longer efforts can provide several challenges. That is especially true for those of us who are preparing for a marathon by stacking up some serious long runs.

With that in mind, Holley Samuel RD, CPT, is here to guide us through the process. Holley is a registered dietitian with a BS in Dietetics from the University of New Hampshire. She also has a Masters in Health Education and Promotion with an eating disorder focus from Plymouth State University. She has over four years experience working in endocrinology, weight management, bariatric surgery, sports nutrition, and prevention in wellness and clinical settings. Holley is also a certified personal trainer through ACSM and a dedicated amateur runner. In short, she has all of the technical and personal experience needed to make sure we are at our best.

Learn more about Holley at @holleyfuelednutrition and website is www.holleyfuelednutrition.com.

Sponsor:

This episode is sponsored by UCAN nutrition which is powered to deliver steady, long lasting energy without the spike and crash. Add in UCAN Hydrate to get those electrolytes that you need to stay hydrated. Finally, you've got to try the award winning Edge energy gels - they are my go-to on the run. You will get 20% of all of your orders at ucan.co with code RAMBLING.

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#520 - Nico Montañez: Training Breakdown and 7th at the United Airlines NYC Half Mar 25, 2023

Show notes

In our second conversation with Nico Montañez on the Road to the Trials Podcast, Nico shares an amazing amount about training and racing. First, Nico does a nearly 30 minute breakdown of his recent training heading into the United Airlines NYC Half and the upcoming Boston Marathon. In the second half of the podcast Nico discusses his 7th place performance, and 2nd U.S. finisher, at the stacked United Airlines NYC Half. It was a freezing day in which Nico ran well against some of the world's best. It was a clear sign that his fitness is trending well for Boston. Finally, we end with a little shoe talk and Nico shares which Asics shoes he uses for various runs and races.

Sponsors:

rambling15 - New customers can use this code for 15% off any half marathon or ultra marathon that is not currently sold out (excludes Trailfest events and Global Adventures).
rambling200 - New customers can use this code for $200 off any Global Adventures trip that is not currently sold out (code is only good for Global Adventures events and cannot be used toward half marathons, ultra marathons or Trailfest events)

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#519 - Andrea Pomaranski: Greatness After Tragedy Mar 20, 2023

Show notes

We are re-releasing our conversation with Andrea Pomaranski from October, 2021 after she finished as the 10th American woman at the Boston Marathon at the age of 39 because Andrea is at it again! She just won the 50K national title along with setting a new American masters record at the distance.

Andrea's story is much more than merely running well as a masters athlete. Here is her post after the 2021 Boston Marathon that puts her accomplishments into the context of her life:

"My heart is so full of gratitude …..10th American in the Boston Marathon in my very first pro start at a major marathon at the age of 39, which to be honest is the least of why I couldn’t stop smiling through the streets of Boston yesterday.

Every step felt like such a celebration….8 years ago this week I had just given birth to severely premature twins and spent every single day for the next 5 months in a hospital room for hours upon hours until we eventually lost both of our sons. 11 years ago this week, doctors told me I’d never run another marathon.

So to be here now, exactly 8 years later with 3 wonderful children and the love and support from such incredible family and friends, running through the streets of Boston in the fall after a worldwide pandemic I can’t help but feel utterly overwhelmed with gratitude and joy.

I wouldn’t be here without so many beautiful people in my life, so from the bottom of my heart, thank you. 💕💕💕

Also, if you’re reading this and find yourself in a dark/overwhelming/hard season of life, just keep putting one foot in front of the other and you never know….one day you might just find yourself exceeding your wildest expectations."

Sponsor:

Join Relay to get some of the best running content on the internet. You can also hop into amazing calls and Book Club conversations with people like Kara Goucher, Lindsey Hein, Kofuzi, Peter Bromka, Stefanie Flippin, Carolyn Su, Marcus Brown, and Matt Chittim. Join today at www.patreon.com/relay.

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#518 - Kim Levinsky: Dual Sport College Athlete to Ultrarunner and Race Director/Owner Mar 17, 2023

Show notes

Kim Levinsky has one of the most unique running-related stories and lives that we've every learned about on the Rambling Runner Podcast. She is the owner and race director for Sassquad Trail Running, a running community based in NJ/NY. Kim has helped elevate trail running in that area by providing month "trail parties" while fostering an atmosphere of fun and inclusion that make Sassquad events enjoyable and challenging.

Kim is also an exceptional athlete. She played both basketball and softball in college before coaching college softball for a handful of years after graduation. Kim has also completed races all the way up to 200 miles and has set numerous FKTs, both supported and unsupported. She has also worked through depression with a multifaceted approach that required more than just running. As we discuss in this episode: running is therapeutic, not therapy.

Finally, later this year Kim will attempting the Long Path (358 miles from Albany to Manhattan) - Here are the two fundraising links she is using to help support trail conservation and mental health:

biggerthanthetrail.networkforgood.com/projects/160786-kim-levinsky-s-fundraiser-to-provide-free-counseling

https://www.nynjtc.org/civicrm/contribute/transact?reset=1&id=118

Sponsors:

rambling15 - New customers can use this code for 15% off any half marathon or ultra marathon that is not currently sold out (excludes Trailfest events and Global Adventures).
rambling200 - New customers can use this code for $200 off any Global Adventures trip that is not currently sold out (code is only good for Global Adventures events and cannot be used toward half marathons, ultra marathons or Trailfest events)

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#517 - Breaking Down My First Ultramarathon Mar 14, 2023

Show notes

I am now an ultramarathoner! On Saturday I competed in the Squatchapple 33 miler at the South Mountain Reservation in West Orange, NJ. It was a muddy and glorious experience that I will remember forever.

In this episode, my good friend and fellow Relay contributor Peter Bromka helps me analyze the experience. We discuss the distance, hills, mindset, running vs walking, and the mud. Oh the mud!!!

Sponsor:

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#516 - Jeff Cunningham: The Long Rise of One Of America's Best Coaches Mar 10, 2023

Show notes

Jeff Cunningham has quietly become one of the best running coaches in the America over the past 20 years. The native Texan coaches some of the best athletes in the country (including recent guest Mitch Ammons) and those aspiring to complete their first marathon, or even 5k. In this episode we have a wide-ranging conversation about how he got into coaching after running at Baylor University, principles that can help runners of all abilities and backgrounds, the definition of "talent", and so much more.

Sponsors:

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#515 - Jereny Rivera: Attacking Big Goals Mar 07, 2023

Show notes

Jereny started running in 2015 and ran her first marathon in 5 hours and 25 minutes. Since then, she's lost over 50 lbs. and knocked 2.5+ hours off her time. Last month she ran a 2:47 in Houston and she has been smashing several shorter races in-and-around her local Orlando running scene. Jereny is in a similar position to where Stefanie Flippin was in season one of Road to the Trials - her big stretch goal is to qualify for the trials. An enormous feet and one that will require all of Jereny's considerable will and drive.

In this episode Jereny details why this goal is so important for her, how she intends to give herself a chance to reach it, and why she is excited to share the entire process in a public way. Most of all, this episode really show's Jereny's incredible intelligence, will to succeed, and openness that will be a joy to follow over the next year.

You can learn more about Jereny's back story in episodes 276 and 417 of the Rambling Runner Podcast.

Follow Jereny on Instagram: www.instagram.com/lolspacemonkey.

Sponsor:

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#514 - Chris Mancini: Pursuing Your Passions Mar 04, 2023

Show notes

I love all the interviews I've done on the Rambling Runner but this one may have have been one of the most fun. Chris Mancini is former college acquaintance of mine who is now preparing after for the Boston Marathon. He is a man of many passions including performing music, theater, running, his non-profit work, and his family. Above all, he is a joyous human being who goes after his goals with passion, vigor, and a sense of wonder. I'm in awe of Chris Mancini, and after you hear this episode you will be, too.

You can learn more about his the non-profit he runs and discusses at the end of the episode at www.savetheharbor.org.

Sponsors:

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#513 - Christine Yu: Sport Science Corner Feb 27, 2023

Show notes

Today on the Rambling Runner Podcast we are introducing a new kind of episode that will become part of our normal rotation: Sport Science Corner. These episodes will feature a prominent guest who will walk us through some of the significant research that can effect many amateur runners.

Our guest in this episode is Christine Yu. Christine is an award-winning journalist. She writes about sports, science, and health. She especially love telling stories about the intersection of sports science and women athletes and wrote a book about it. UP TO SPEED: The Groundbreaking Science of Women Athletes, will be published on May 16, 2023 (I've pre-ordered my copy and you should do the same!).

Christine's reported features, profiles, and essays have appeared in The Washington Post, Outside Magazine, Runner's World, Family Circle, SELF, Eating Well, VICE, and espnW, among others.

Here are the research papers we discuss in this episode: