Chapters
00:00 Introduction to Marathon Fueling
03:48 Understanding Bonking and Energy Sources
08:30 Carbohydrate Dosing Strategies
13:07 Forms of Carbohydrates and Timing
19:39 Hydration and Absorption Techniques
22:15 Training Your Gut for Carbohydrate Intake
26:37 Troubleshooting Common Issues
30:19 The Role of Caffeine in Performance
36:35 Recap and Key Takeaways
Chapters
00:00 Understanding Cadence: The Basics
11:11 The Importance of Cadence in Running
17:10 Practical Tips for Adjusting Your Cadence
Takeaways
Welp! I couldn't beat the burnout!
Today I'll share with you what's going on in my little world of running and why I simply....need a break!
Hi there!
Today, I want to chat about warming up. It's more than rolling out the door for easy running. Actually, you can make it VERY complex, but I want to try and simplify and share with you my favorite strategies to ensure I take good care of my body so that I can run my best when it matters most. Enjoy!
In this episode, I’m recapping a strong week of racing and training across the team - from podium finishes to smart efforts on tough courses. I’ll walk through the key workouts that stood out, highlighting how consistency and good execution continue to build fitness.
I’m also sharing some important coaching reminders:
Why pace is just an output - not the full picture
How to adjust mid-run or mid-race when things aren’t going to plan
The role of effort-based training, especially in challenging summer conditions
Plus, a quick note on why strides and short hill sprints are worth keeping in your rotation, even when volume is high.
What if you could run faster without increasing your VO₂ max or threshold pace? In this episode, we dive deep into running economy — the often-overlooked pillar of endurance performance.
You’ll learn:
What running economy really is (and why it matters)
How it’s measured
Why two runners with the same fitness can perform so differently
Proven strategies to improve your running economy, from shoes and strength work to form and training adaptations
June 16th - 29th 2025
We're back!
3 races over the last 2 weekends, 4 workouts explained in full, and a handful of coaching tips and insights for you to digest as you continue putting the work in this week!
It wasn’t pretty, but it’s done. Hear the real story behind my 2:25:15 finish at Grandma’s Marathon—including the wins, losses, aches and pains, setbacks, and all.
Chapters
00:00 Introduction to Grandma's Marathon Experience
01:57 Travel and Arrival in Duluth
04:47 Pre-Race Preparations and Concerns
09:15 Race Day Morning and Weather Challenges
14:01 Race Execution and Early Struggles
23:43 Mid-Race Reflections and Adjustments
32:11 Finish Line and Post-Race Thoughts
37:06 Lessons Learned and Future Goals
One. Final. Week.
It's here. Grandma's Marathon is THIS weekend!
There's been an unexpected bump in the road...but I'm still moving forward and prepared to give it my best in Duluth, Minnesota.
Listen in to catch up on the last week of training and all the details for race week!
Get your hands on the Asics Metaspeed Sky Tokyo here 👇https://runflagstaff.com/products/unisex-metaspeed-sky-tokyo?_pos=1&_fid=616f3a21b&_ss=c
June 9th - 15th 2025
Heyo!
This week’s race performances range from 1 mile to 100 miles—featuring wins, personal bests, and age group toppers. I’ll also walk through some A+ workouts from four of our finest, and wrap things up with a few thoughts to fuel your training for the rest of the week.
Chapters
00:00 Weekly Race Review and Insights
02:55 Diverse Race Performances and Training Phases
06:02 Individual Athlete Highlights and Achievements
08:40 Lessons from Race Experiences
11:24 Marathon Debuts and Training Strategies
14:08 Navigating Race Conditions and Performance
17:10 Shorter Distance Races and Progress Tracking
20:01 Endurance Challenges and Personal Growth
22:59 Celebrating Milestones and Future Goals
31:48 Resilience and Inspiration in Ultra Running
33:58 Transitioning to Marathon Training
37:01 Workouts of the Week: Strategies for Success
48:03 Mental Strategies for Endurance Athletes
51:16 The Importance of Training Intensity
56:51 Small Changes for Big Gains
One last hurrah and now on to the taper!
I've put the final touches on the big volume and big workouts (week 3) and am now onto the taper (week 2).
The weather has been heating up lately, so I've gotten the opportunity to train in tougher conditions, hopefully making me tougher and more prepared for anything that could happen on race day!
Check out today's episode to get into all the details of this stretch of training....I'm almost there!
Chapters
00:00 Introduction to Weekly Review
01:02 Highlighting Erin's New York Mini 10K Performance
06:04 Workouts of the Week Overview
07:00 Pratyush's Threshold Workout
12:36 Aaron's Progressive Run
17:41 Teresa's Fartlek Session
21:20 Kelly's Tempo Run
23:34 Insights and Tools for Runners
27:02 Coco Gauff's Promise Note and Mental Strategies
31:06 Continuous Improvement in Training
34:32 Steve Magness on Training Approaches
Resources:
Running Writings Wind Calculator: https://apps.runningwritings.com/wind-calculator/
Steve Magness Instagram Post: https://www.instagram.com/p/DKzOHP_s7jV/?img_index=1
How do you taper?
In this episode, we explore some of the science of tapering: the critical final phase of training designed to reduce fatigue, maximize adaptations, and set you up for your best race performance.
We’ll dive into pivotal research from experts like Neary, Houmard, Trappe, and Mujika, uncover what’s really happening physiologically and psychologically during a taper, and break down the different tapering models—including the performance-proven fast-exponential taper.
Chapters
00:00 Introduction to Tapering
02:31 Understanding Tapering: Definition and Importance
05:53 Historical Research on Tapering
11:02 Physiological and Psychological Benefits of Tapering
17:19 Tapering Models and Strategies
21:09 Performance Improvements from Tapering
25:40 Physiological Adaptations During Tapering
28:55 Practical Recommendations for Tapering
33:57 Common Myths and Misconceptions about Tapering
38:30 Conclusion and Final Thoughts on Tapering
Hey everybody!
We’re officially 4 weeks out from Grandma’s Marathon, and this week was the biggest mileage week of the build. I’ll break down the key sessions, including a hefty threshold workout and a classic long run fartlek that closed the week on a high note.
What does it take to qualify for the 2028 Olympic Marathon Trials?
In this episode, I break down the latest entry standards, how they’ve changed since 2024, and what it realistically takes to hit those times.
Week of May 25th - 31st
We're breaking down six race performances from the past week, diving deep into four standout workouts, and spotlighting a few key takeaways that could make us all better, smarter runners.
Over the hill and through the woods to Grandma's Marathon we go!
5 weeks to go... A smidge of a down week mileage-wise, but this week hosted my longest sustained tempo of this block!
Listen in for the full breakdown of this week's training and my overall thoughts and takeaways from the week overall.
Whether you’ve just crossed a finish line or wrapped up a long training block, what you do next matters more than you think.
In this episode, I'll break down how to approach the off-season with intention, not just to rest, but to reset.
You’ll learn:
How long to take off from running (and why)
The best way to reintroduce easy mileage
How to rebuild to 75–80% of your peak volume without burnout
What types of workouts (if any) belong in this phase
How strength, sleep, and nutrition support recovery
Why mental resets are just as important as physical ones
Ways to experiment and stay curious in low-pressure weeks
How to reflect on your last season and set smarter goals
May 19th - May 25th
In this episode, I recap race results from a handful of athletes, sharing their performances, training challenges, and what we can learn from their experiences. I talk through some key mental strategies, how to adjust for weather, and why delayed gratification is such a valuable part of training. I also share a few practical workout tips, some motivational quotes, and hopefully leave you with a little inspiration for your own training.
Chapters
00:00 Introduction and Overview of Race Results
01:05 Kristin's Marathon Performance and Insights
07:06 Abhinav's 5K Experience and VO2 Max Testing
10:49 Miles' 5K PR and Recovery from Marathon
11:45 Emily and Ed's Boulder Boulder 10K Experience
13:32 Riccardo's 1500m Time Trial and Mental Preparation
15:11 Sydney's Trail Race Success and Training Consistency
19:19 Vivek's Comeback Race After Injury
20:12 Workouts of the Week: Highlights and Strategies
29:31 Training Adjustments for Hot Weather
32:16 The Importance of Trusting Your Coach
34:46 Navigating Comebacks After Breaks
40:34 The Value of Delayed Gratification in Training
48:21 Workout Hacks for Improved Performance
In this episode, I’m diving into what my marathon training has looked like lately as I get ready for Grandma’s. I talk about the highs—like seeing real fitness gains—and the lows, like dealing with that classic marathon fatigue that sneaks up over time. I get into how I’ve had to tweak my recovery, what’s been working (and what hasn’t), and share a few thoughts on recent threshold workouts, track sessions, and those long runs that really test your head as much as your legs and finish off with a quick recap of the week and what I’m looking forward to in the next stretch of training.
