In today's episode, I will walk through the idea of taking structured down weeks in training. We will explore:
I went down the r/AdvancedRunning rabbit hole and pulled 10 questions submitted over the last 2 weeks to break down what runners are really curious about right now.
Chapters
00:00 Introduction to Reddit Q&A on Running
02:24 Running Fast on Five Days a Week
08:49 Cumulative Mileage vs. Recent Mileage
15:30 Importance of Running Drills
20:25 Improving Uphill Performance and Finishing Speed
30:03 Recovery Routines and Strategies
33:38 Understanding Recovery Through Data
36:17 Listening to Your Body: Training by Feel
38:08 Innovations in Recovery Tracking
39:55 Cross-Training During Recovery
43:08 Balancing Performance and Weight Management
48:52 The Experience of a Perfectly Paced Marathon
52:53 Key Factors in Race Performance
59:50 Dealing with Race Disappointment
Your long run starts well before you head out the door. In this episode, I walk through how to prepare the day before, what to focus on the morning of, and how to handle fueling, pacing, and recovery. It’s a guide to help you get more out of your long runs - and avoid the common mistakes that make them harder than they need to be.
Join me as I break down the race results from our team over the last two weekends, including the 2025 Chicago Marathon!
As always, I will also share some amazing workouts performed over the last week and leave you with a few insights i've gained along the way.
Another week down for the team. We're in the thick of marathon racing season, so that means a lot of great tune-up races, big workouts, and insights to be gained from those taking to the streets every week. I hope you enjoy today's podcast episode - give it up for those on the team who are putting in the work right now!
Hey! In today’s ramble, I dive into my newest shoe in the rotation – the Adidas Adizero Evo SL. I cover the key specs, share how it feels on the run, and break down what distances and paces it shines at. Plus, I give my take on who this shoe is best suited for.
In today’s episode, I recap the team’s standout performances at the Berlin Marathon and a couple of local 10Ks. I also spotlight this week’s “A+ Marathon Long Run Workouts,” and share key insights on training and racing in the heat, chasing Boston qualifiers, and preparing for the NYC Marathon. Finally, I dive into how to measure success beyond just pace per mile—because there’s more to running well than what’s on your watch.
What happens when marathon training gets disrupted? In this episode, we uncover the true cost of missed weeks — and how long it really takes to get your fitness back.
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
