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Run4PRs

Run4PRs

By Run4PRs
The Run4PRs podcast was created to share the secrets to transform your training to reach your goals.

We ask the expert run coaches and athletes the questions you are dying to know the answers to. We will get the inside scoop on what REALLY makes you the best athlete you can be.
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4. Marathon Success Requires Passion - 2:47 Marathoner Meghan Roth

Run4PRs

4. Marathon Success Requires Passion - 2:47 Marathoner Meghan Roth

Run4PRs

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74. Calming Pre-race & Taper Nerves
74. Calming the taper nerves As fall races approach, we see more and more athletes tapering for their goal races. You know how taper is. You spend months building up mileage, busy & exhausted from training then suddenly there are cuts in mileage and more time and energy to worry about all the things. We start to second guess ourselves! Did I do enough? Is this training cycle good enough to get me to my goal time? We start to worry and get anxious. Our normal outlet for our worries may be running, so it is ironic that we are unable to get the fix we need. In this podcast we will be chatting about typical concerns athletes have going into a race and our mindset approach to fix them. Sometimes when we bring our fears to light, they aren’t so scary anymore. What if I go out too fast? What if I don’t hit my goal time? What will people think if I DNF or walk or don’t BQ? What if something flares up and I am unable to finish? What if the weather is so bad that it rains the whole time and I become hypothermic? What if I get sick the day before? What if I get my period? What if I just have an off day? What if I don’t feel accomplished after? What if my support system isn’t proud of me? How can I ask others to support me during this taper time? What would help calm my nerves?
51:21
September 21, 2020
73. Pacing Plan: How To Run Your Best Race Time
It is so important to go into a race mentally ready to tackle the big event ahead. Part of being mentally prepared is having a pacing plan and knowing exactly what you should be doing to feel good during the race. Today we will be chatting about ways to assess your fitness to develop goals then how to establish a pacing plan for a half marathon and full marathon race. How can you assess your fitness level? How many times you have ran the race What is your history with the races What are your tendencies as an athlete What do you feel confident with → over confident vs under confident Aggressive vs less aggressive factors Range of goals Time isn’t the only factor What is the best distance workout or race to look at when determining marathon race? Half marathon shape? Should you look at past performances? Should you have A,B,C goals depending on weather & how you are feeling? What is a good range between goals? 5, 10, & 20 min? Is it okay to throw out your race plan and run faster than A race? Does it matter how many times you have raced this distance? IE setting more aggressive goals if you have done it a lot What if your goal is just to finish? Should you still have a pacing plan? What if I always blow up on race day? Should I try to negative split? Why do negative splits work? What is your recommendation to someone who says negative splits dont work for them? Start even slower! How many seconds per mile slower than goal race pace should you start? What if you follow the plan but you find the pace is feeling too hard or you slow down? Should you follow pacers? Should you use a pacing band? Should you memorize your pacing plan or is it better to go off effort?
51:12
September 13, 2020
72. Developing Race Day Goals: How to Assess Your Fitness
Race day is approaching for athletes! Many people are looking back over their cycles or thinking ahead to what their goals will be for races this fall. How do you know what kind of shape you are in and when should you narrow down your goal for race day? When does an athlete generally get a sense of what sort of shape they are in? What are some of the key things you look at as a coach to see what type of shape an athlete is in? Mileage Consistency History/Experience Key workouts over time Long runs & feedback from athlete Some people like to have more aggressive goals and other people don’t like to put time goals on themselves: know what type of runner you are! How soon before they race are you really able to give an athlete a race plan with paces? How much will the taper & cooler temps add to their performance? Will race day weather impact your game plan? Should you get a pace band this far out? Do you recommend mile by mile pacing or more effort based? Are their ways to do this without getting to antsy?
46:00
September 2, 2020
71. Tapering: Why You Should & How To
Marathon tapering dos and don’t We are getting to the fall racing season. The temperatures are hopefully dropping near you but if not, don’t worry they will be soon! This cooler temps make for prime racing weather! It is an exciting time to go out there and run fast, but we want to make sure we don’t get too aggressive especially during the taper. It may be tempting to hammer some of your runs when the temps fall, so we wanted to talk about the importance of the taper and making sure we stick with the training! We will discuss the dos and don'ts of the marathon taper. Nutrition When should you start carbo-loading? If you cut back in mileage do you really need to be eating more? Are there foods you should avoid? High fiber, high sugar Should you cut out alcohol? Should you clean up your diet if you have been eating really bad? Is now a time to start something new like going vegan? Training If it feels good/legs are fresh can I go faster? Will I feel like crap during the taper even though I am doing less? Should I still do workouts? Should I still do long runs? How should my mileage look? Mental Training Should I obsess over a pacing plan? Should I try to test my fitness before? Should I reflect on my training? Should I talk a lot about my race?
45:28
August 25, 2020
70. What You Need To Qualify For Boston & Last Chance BQ Tips
Last chance BQ tips September is almost here! That means that the Boston Marathon registration is almost here. The next few weeks will be the ‘last chance’ for anyone to qualify for Boston. As a result, there are many athletes around the USA and world gearing up for these last chance races. We have seen great success and great disappointment around the years. Here is what you need to know going into this weekend -Will Boston be around next year to qualify for? How do you deal with the pressure of putting all your eggs in one basket for race day? Most people will sneak in with their qualifying time: what sort of times will be accepted to Boston? When can someone get excited when they cross the finish line and qualify. How will they know if they got in or not? How should they define success this weekend? What about the weather: how will that play a role? Should the athlete consider dropping out if they fall off pace? How should you pace yourself if you are going after a BQ time? Any last min advice?
41:59
August 19, 2020
69. Injuries: How to Avoid & Comeback
Injuries happen and they can be tough! One of the biggest questions we get is what to do if you get injured & how to come back from an injury. We are going to be covering both of those topics in this episode as well as sharing first hand experiences with coming back from injuries. Don’t make the mistakes we made in our younger years from pushing the envelope on the comeback. The best comeback is slow and steady. -Have you ever been injured & what was your hardest injury to comeback from? -What are some of the things you have learned to avoid injuries over the years? -What are some of the first signs you are injured or going to get injured? ------- -What should you do as soon as you feel an injury come on? -What is the worst thing you could do if you feel an injury coming on? -How long should you take off?/who should you see? ---------- -How should you come back from injury? -Should you have a timeline? What if you have a race? -Should you always come back with run/walks even if you are fast or above that? -Does running every other day make it easier to come back? -Bone injuries vs muscles -Can you cross train when injured? -What are some things runners should do to avoid injury from coming back?
39:18
August 11, 2020
68. Nutrition & Fueling
Perfect your race day fueling plan As our long runs increase, fueling can become one of the most important factors of our run. We will be chatting about the 24 hours leading up to and 24 hours after your run today. It is important to find a fueling plan and stick with it for race day. -What should you eat the night before a long run? - Is it okay to skip a meal the day before a long run even if you snack? - Should you increase your carb intake the day before? - Should you avoid any specific foods the day before? -Will keeping a journal help to see what works for you? Morning of: What are good options for breakfast? Can you run fasted? What if you have never eaten before a run before? How long after eating should you start your run? How much should you drink before a run? What sort of electrolytes should you use? During: How many gus/gels should you take? What are other fueling options? Is it okay to just take a small amount? Should you practice water stops? Should you use what they will have on the course on race day? How often to take What if you get sick? After How soon after should you eat? What sort of food should you eat? What if you don’t have an appetite?
50:23
August 4, 2020
67. Peak Marathon Training Benchmarks
Marathon PEAKING check in: where should we be 2-3 months out We are inching closer to those fall races and entering our peak training for many athletes. We want to do a check in on what you should be thinking about during this time of the season for fall marathoners. Should you have your fueling plan established? How should you practice water stops? Is it important to get a race on the schedule before race day? Should you be thinking what shoes/outfit to wear? Chaffing under control? What if you are just really lacking motivation right now? How do you determine what your long run should be? When will you start thinking about race day goals? Is it normal to not feel like you are getting faster with the heat? How should you avoid burnout during this time of year? What do you do if you miss a few days?
41:47
July 29, 2020
66. Cutback Weeks: Are You Missing a Critical Part of Training?
Down Week: If you haven’t had one in awhile you should take one We are amidst peak training for fall races. We don’t want to be feeling completely exhausted from our training just yet because the taper can still be a few weeks away for many of us. It is really hard for athletes to take an extra day off or do a cut back week during training because they are worried it might negatively impact their training. We are taking a dive into the benefits of taking time off even during the marathon training cycle Do you think running every day is good? How do you know when it becomes too much How long do you think an athlete can go before seeing their running have very negative impacts from not resting enough? What is a ‘cut back week’ & why is it important? Should you run long every weekend? Do you think most people do cut back weeks? Why not? What if you feel good? Do you still have to do a cutback week? Is it important to rest before you feel like you have to? How does human physiology work when it comes to recovery? What is the benefit of a rest day over running easy? Should you cross training or strength train on your rest days? When should you take your weekly rest days? What if you are scared to take a rest day or are on a run streak? How long will it take to lose your fitness?
41:40
July 22, 2020
65. Will Running a Marathon Make You Faster?
Why it could be good to wait to do 26.2 The marathon is all about aerobic strength. Holding a moderate pace over a long distance. We aren’t worn down so much by the speed of our pace, but rather by the distance over which we are holding it. Aerobic strength takes time to build. It’s not something that happens overnight, or even over weeks. But it does happen. Every time we lace up we are adding a brick to our aerobic base. It is something that we can continue to build and improve on over the course of our running careers. There is no real expiration date on aerobic fitness. However, the same cannot be said about speed. It’s a fact of life that as we get older, we slow down. We tend to lose some of that gut-busting power we had when we were younger. For some this happens in their early 30’s and for others, like 5x Olympian and Masters world record holder Bernard Lagat, it may not happen until well into their running careers. But the fact remains the same, at some point it does happen. So shouldn’t it make sense that we train speed while we still can? Why do many elite runners wait to run the marathon until their mid-20s or 30s? When do most people peak in their running speed? Can you gain speed and aerobic endurance at the same time? What would be the negative of going right to the marathon? Is there a greater chance for injury? What happens when athletes jump into the marathon right away? When is the right time to make the switch to the marathon? What are the benefits to having variety in training: switching from 5k training to marathon & vice versa? When athletes stagnate in the marathon, can it be beneficial to switch into speed for awhile? Confidence boosting? Is it less time consuming or maybe easier to train for a marathon when you are fast already? The compound effect of mileage over time of a cross country athlete vs someone who just started running? Everyone has different goals
44:44
July 15, 2020
64. Peak Heat: Why The Heat Will Make You Faster This Fall
Peak Heat: Why it will make you faster this fall You made it to August! This is the hottest time of the year, but the good news is the temps will begin to drop soon! All these hard weeks of sweating it out and working hard in the hot temps will actually work to your advantage on race day when the temps drop. They say summer training brings fall PRs, and they are right! Don’t lose hope yet! What happens physiologically in your body when you train in the heat? Does your body have to work harder when it is hot? When the temps drop,  your body won’t be working as hard? How cold does it have to be to start feeling these effects? What if it is hot on your race day? Should you still hydrate and fuel the same even on colder days? Is there any ways to replicate this type of effect in the summer They say humidity is poor man's altitude training: do you agree? How hot does it have to be to see these effects? Does this mean we should run at the hottest times of day to get the best effect?
35:03
July 7, 2020
63. Maintaining Motivation Despite Fall Race Cancellations
What to do instead of your fall race: how to stay motivated with no races this fall Many athletes have had their spring and fall marathons or goal races cancelled! It can be a hard year for endurance athletes as events have shifted from fun community events to now solo virtual races. Running 26.2 miles outside your house by yourself just isn’t the same as running the Boston Marathon. We have seen a lot of athletes decide to take this year off from running or give up on training altogether because of the race cancellations. We know it can be a hard time, but we are chatting about ways you can actually make this year and next be your fastest years yet. You can reach your highest potential without racing. What is really the number one thing that makes a great runner? CONSISTENCY Do races sometimes handicap people from reaching their full potential? RACE BURN OUT FOMO What should someone’s training look like who wants to get faster for the long term but no fall races? How should you stay motivated to train with no races on the schedule? What is the point of training? How can you discover your intrinsic motivation and use that to reach your potential? When will races be back to normal & how can you prep for that?
46:00
July 1, 2020
62. Summer Racing: 4th of July Race Tips
The 4th of July is coming up! This is a very popular time to run a 5k or 10k race in the USA. However, this is also typically a very hot time of year for a race. This year there may not be any official races, but we are putting on another virtual race for this traditional race day! We will be discussing the details of how to run your best race on the 4th! How should you approach a race in the middle of the summer? Do some people struggle more in the heat? Do you struggle? What is the difference between running a race & racing a race? Do you think that the 4th of July races are worth going all in and racing? Do you see a lot of PRs set over the 4th of july? What is the mindset athletes should have going into these races? How should you adjust your goals for the temps? What is a good pacing plan to have? Other things to consider like long runs later this weekend & travel plans? Don’t want to overdo it Bottom line: have fun! Enjoy it out there. It is all about the holiday
27:15
June 24, 2020
61. 20 mile long runs: are they necessary?
Why you may not need to run 20 miles? The most common questions that we hear when athletes start a marathon training cycle: “How many 20 mile runs will I do before the race?” There is nothing magical about a 20 mile run. Lets dig deeper…..The most important thing to consider when training for anything would be individual differences. Every single person is different. Everyone has different natural ability, training experience and goals. You should train specific to your background! Not for someone else. There is such a thing as diminishing returns. That is the point where the training is no longer productive and is actually counter-productive. Are long runs important to marathon training? Improved VO2 max Adaptation to utilize fat Increased muscle strength Increased energy stores What is the 10% rule? A widely accepted rule for mileage is to never increase by more than 10%. You never want to start a program that jumps your mileage drastically. Your risk for injuries like stress fractures jumps up with the volume increases. Your health and safety in a program is your number 1 priority. Slow and steady progressive overload wins. If you are not currently running more than 25-35 miles per week at the start of marathon training, we will have usually increase both mileage AND long runs immediately. The more variables to work on, the more stress we will be putting on your body. The more stress, the more careful we need to be with training!Increasing mileage is all about stress management. Give feedback to your coach and be honest with yourself. There is not a magic mileage number that will get you to XX marathon time.We have coached athletes to 3:30 marathons who peaked at 38 miles per week and athlete who peaked at 65 miles per week. There is no right or wrong way. The right way is the way your body responds best to! Potential Signs of ‘too much mileage’?
45:36
June 17, 2020
60. Stopping On Long Runs
Stopping your watch on long runs Stopping your watch on the long runs! We have all been there on a group run. A great water stop is set up, we pause our watch and gulp down all the water and start chatting away only to realize it’s been 3 min and we have to go back out and continue running! There may be other times we stop our watch as well. Maybe we just feel we need a quick second to recoup or catch our breath. We want to chat about this topic and go into details on how this may impact your training. We have chatted on this topic before, and we are by no means pointing fingers or saying you can’t stop during your run, but we want to educate people on what happens physiologically when you do stop For people who have aggressive time goals and want to reach their potential in the spot, the prolonged stopping of the watch my be giving you a false reading of your current fitness What is the purpose of the long run? What happens to your HR when you stop running? How can you practice running through water stops? Is it okay to have a few long runs where you stop a lot and just don't care? Should you let your watch run instead of pausing it when you stop? Can you still be in shape to run a marathon even if you take breaks? What if it is super hot? Is it okay to split up your long run into two runs?
43:58
June 10, 2020
59. Racing Your Best 5k Or Virtual 5k
Racing your best 5k There are many 5k races this time of year!!This can be a great opportunity for a time trial to see what type of fitness you are in. We want to make sure we train at the correct paces, so assessing your current fitness level is very important! We also want to chat about pacing and goal setting for shorter distance races so that you are able to get the most out of your fitness on race day. What is a time trial? Why is racing important? What is the best way to approach racing a 5k? How does the 5k differ from a marathon when pacing? How do you know what pace to go out in? Do you find most people run the first 800-1 mile way too fast? Should you put a speed limit on the first mile? Where should you place yourself on the starting line pack? Should you weave in and out of people? What should you feel like at 800 meters, 1 mile, 1.5 mi, 2 mile, 2.5 mi How will the weather impact your race?
45:59
June 3, 2020
58. Qualifying & Registering For The Boston Marathon: How It Works
Qualifying & Registering For Boston Facts Qualifying for the Boston Marathon is an amazing accomplishment. This is the time of year when many runners become interested in nailing down their plan to get to Boston. All the hype surrounding the Boston Marathon is a great time to chat about the facts of getting to Boston and how the standards have changed over the years What are the Boston qualification standards for Boston 2021? How can someone find their BQ time online? How does one qualify for Boston 2021? What is the ‘window for qualifying’? How does age play a role? What does ‘aging up’ mean? Let’s say you turn 35 in March 2021, but you ran a BQ time in October 2019 at the age of 33, what is your actual qualifying standard time? Have the standards always been the same? Just because you qualify, does that automatically grant you a spot at Boston? 2015→ 1:02 under qualifying time 2016→ 2:28 2017→ 2:09 2018 → 3:23 2019 → 4:52  & changed the standards 2020 → 1:39 You must register and ‘ask’ Boston to accept your time, but you can only do that during the registration window once per year in September Rolling registration (20 min, 10 min, 5 min, less than 5 min) Can take weeks to hear back from the final groups Runners are often blindsided by it What are some ways that you can ensure you get your spot at Boston? Is anyone ever really safe? What do you think they will do in the future? Do you think the use of 4% shoes & downhill courses is making it so that more people can qualify?
39:41
May 27, 2020
57. All About Virtual Races: What is the point?
58. How & Why Virtual Races are the answer This has been a CRAZY time of year with races being cancelled. We were scheduled to do a podcast today on the Grandma’s Marathon course preview but it along with thousands of other races this spring and summer have been cancelled! We are faced with the decision to either not race at all or participate in ‘virtual races’. Prior to COVID-19 social distancing I do not think many runners participated in virtual races, but now they are all the rage :) What is a virtual race & when was the first time you heard of them? Time trials Are virtual races hard or easier? Why? Is there a benefit to doing virtual races or should we just continue to train and race when things open up again? Fear of not running to your potential… rusty.. etc Do courses make a difference? Downhill? Perfect weather? etc? Is it okay to pause your watch? Do PRs count as real PRs? Do you expect to see a lot of runners PR in virtual races? How long do you think until regular running comes back? What are ways you can stay excited about virtual races when there isn't a race day atmosphere? What is even the point? Should you do them even if you are not excited about them? How many virtual races is too many?
35:26
May 20, 2020
56. Fueling: How to start your fueling practice for race day
Practicing marathon fueling now! We all know fueling is an important part of running. Many people find this topic confusing, and we are going to shed some light for beginners. Everyone's body is different. I know I struggled with this a lot. It can almost feel like you are fighting your body at times. I promise you practice makes perfect for this! Your body is trainable! You can really transform how your body processes fuel and water and how you run. What have you been doing during training for nutrition & water before & during? Our body stores about 2 hours of glycogen that is easy to convert and use in endurance events. Each athlete responds differently in a glycogen depleted state. Some people can still run just fine. Others see a dramatic shift in their performance. It all depends on how you train. The biggest issue is with waiting until mile 11 to fuel is that your body may not be able to absorb the nutrition at that point. Our body is really smart. Towards the middle of the race, our body realizes what we are doing. The blood circulation priorities become your legs/ muscles working hard on running. As a result, sometimes our body/brain temporarily signals to 'slow down' or shut down temporary digestion processes. This is sometimes why running AND fueling is such a tricky spot for athletes! We will definitely want to get you comfortable to drink liquids while running at the least. Especially running a marathon in June! Dehydration can be a huge issue if we don't train the body how to take in liquids during training. Step 1- Start drinking 4-8oz of water 10-20 min before EVERY run you do (all easy runs, workouts, etc). I want to get your body used to having liquids Step 2- During a longer workout or run, stop in the middle for a 30 second water break drinking 2-4oz Step 3- Start to eat 60 min before your run something light that sits well with your stomach (half a banana) Build on these 3 points. The other fueling with gels is not a 'huge deal' but it is still important. One step at a time :) I know many athletes who have ran well off just liquid fueling.
33:12
May 13, 2020
55. What Training For Fall Races Should Look Like 5 Months Out
What your training should look like 5-6 months out from a marathon or half marathon & how to begin We are now less than 5 months out from fall marathons like Twin Cities and Chicago. We want to encourage runners to begin their training soon if they have not already done so. The key to success in any long distance running event is the aerobic base and time/consistency with your training. A good training program will not burn you out or ‘peak you too soon’. We will use the progressive overload principle to get you feeling your fittest self on race day Do you find a lot of athletes burn out during a training cycle? How can you avoid the burn out? What is the progressive overload approach and how does it help athletes? Can the first few months of training feel ‘boring’? If they don’t feel easy are you in trouble? What should your long run be about 5 months out? What is the most important training factors right now? Do you recommend starting with a time trial? Should you train for the paces you want to run in the fall or the fitness you are at currently? What if your easy runs get slower? What if it becomes harder to hit workout paces in the heat? How will you ever know what type of shape you are in with all these changes?
36:22
May 7, 2020
54. Immune Suppression & Overtraining
61. Immune Suppression & Training We are in the middle of a world-wide health pandemic. We all know that exercise has positive health effects. Exercise can boost the immune system, but have you ever heard of immune suppression? Have you ever gotten sick from overtraining? We wanted to do a deep dive about how to avoid over training but still work to gain fitness and work towards your goals. Overtraining has A LOT of negative side effects and immune suppression is one of them. -What is overtraining and have you ever worked with someone who had fallen into the trap? - How can you tell if someone is overtraining? Depressive Mood, Loss of motivation, Hard workouts, not feeling recovered - drastic Mileage increase, 90+ min long runs weekly, lack of rest days, running too fast What are other signs you may be overtraining? How should someone approach their training to ensure they do not over train? Consistency with where you are at, add in a “few” workouts Monitor resting HR Use the heat acclimation adjustment (Adjust running pace in heat) Is it better to toe the line and see how much fitness you can gain & risk getting sick or stay healthy and be slightly under your potential? Is there any type of workouts you would avoid doing if you are worried about immune suppression Hard speed workouts over 60-90 min in duration Long runs over 2 hours Long runs over 90 min with a lot of marathon pace or faster work Racing with lack of recovery between Doing anything with lack of recovery Exposing immune system to potential viruses within 3-5 days of doing these tough workouts What will be your longest long run? What mileage will you build? Is the training plan set in stone? What if races end up being cancelled?
40:37
April 29, 2020
53. How The Heat Will Impact Training This Summer
How the Heat Will Start to impact your training It feels so great to be running outside again. So many runners are enjoying the nice warm weather, but soon it will become hot. Many athletes will experience a slow down in the upcoming months. We will be chatting today about the impacts of the heat on your training and what you can do to make the most out of your training this summer Sun Impact: Most people don’t think of this one first. The impact on the sun is a huge energy drainer for most people What are some ways you can avoid the sun? Should you avoid out and back routes? How to find shade? Is it important? What is the best time to run & what time of day should you avoid? Temp impact: Running in the heat is harder on your body. Your body has to work harder in the heat and humidity to run the same paces it would in cooler weather The humidity/dew point is a huge factor What temp do you start to see a slow down? Should you modify paces? Should you keep a journal? Should you go time based vs mileage based? Hydration: Hydration is now more important than ever before.  You may be able to get away with not hydrating in cooler temps but not now! How often should you be drinking water? What are your tips for carrying fuel Should you do electrolytes? Should you take salt pills? At the end of the day, the heat impacts everyone differently. You need to slow down and do what works for you in the summer. Don’t compare because the heat barely effects some runners.
35:09
April 22, 2020
52. Building Your Mileage: How & When
Weekly mileage can be a fun way to track training volume. This is often one of the first questions you are asked when starting a new training program or chatting with runners. How many miles per week do you typically run? As a running coach, we work with people who run 3 miles per week all the way up to 80 miles per week. Many elite runners run 100+ miles per week. Most competitive recreational runners who place in races on the weekend or qualify for boston run anywhere from 25-60 miles per week. This is a wide range of mileage. Today we will be chatting about how to build your mileage & how to know if you even should build your mileage! How does an athlete decide it is the right time to increase mileage? Looking for those under trained ‘diamonds in the rough’ What happens when they peak in HS/MS == is that a thing? How do you approach those who have been overtrained New to the sport Not feeling challenged/feeling too easy Same mileage for a while and staying around the same fitness Responded well to increases in the past No history of injury/bone issues Fitness history indicates Do athletes ever reach a point where they can no longer increase mileage? As an athlete ages or has life stress, should they ever consider reducing volume in mileage? Run less run faster approach? Why does this sometimes work? The running less vs the high mileage approach are total opposites but they are both accepted: why? Consistency is the most important part of training Is it a risk to increase your mileage? Why is more not always better? Why is more sometimes better? At the end of the day: it depends on the athlete!
39:31
April 9, 2020
51. When to start training for fall races & tips for avoiding burn out
When to start training for Fall Marathons/Races Spring is here! We are approaching the summer months, and runners are getting excited for their fall races. Actually we are going to have a TON more fall marathons this year because races are postponed!! Did you know we are less than 6 months away from the Chicago Marathon?! 6 months may seem like a long time, but it will be here before you know it. It is important to start training and building your base now so that you can spend the bulk of your marathon training cycle crushing workouts and getting in the best shape possible. What are some of the downfalls you see happen when athletes wait until June to start training for a marathon? What sort of mileage or weekly plan should someone have now about 5.5 months away from Chicago? Is there such a thing as ‘peaking too soon’ many athletes will put off training until How should you feel in June/July because they don’t want to peak too soon? Is this generally because they overtrained in the past? What are some ways people can prevent overtraining because I know this is very common? What should the long run look like right now and how do we safely build it? What are signs you may be doing too much? Should athletes be looking for a time trial race or other races later in the year within their marathon build cycle? How do you select the right training plan for you? Suggestions for someone who is looking for a fall marathon or half: what are things to look for?
39:37
April 2, 2020
50. Transition Back To Outdoor Running From The Treadmill
Transitioning Back to Outdoor Running Spring is here! It is that amazing time of year where the days are getting longer, the sun is starting to shine, the snow is starting to melt, and the temperatures are rising just enough where we start to venture off our treadmills onto the roads again. Some athletes in the upper north will spend 2-4 months running 80% of their runs on the treadmill! We chatted earlier in the winter about the pros/cons of running on the treadmill. The biggest factor at play is that treadmill running is different than outside running. Making the transition to outdoor running again can be a tricky time for athletes, and we want to make sure we do it gradually to avoid injury. How is the stride/gait on the treadmill different from on the road? Hamstring use ‘keeping up with the belt’ vs pushing off the road Lateral movement/no turns on the treadmill Harder surface outside/ treadmill is cushioned Wind/Hills/Sun How should someone start the transition back into running more outside? What is the best way to gradually transition off the treadmill? What should someone do to ensure they don’t get injured outside? If something feels off or harder - what should you do? How long does it usually take to fully transition back to 100% outside running? Will it feel harder outside running for some people? Will the find/elements be a factor for awhile? Any advice for people who will be racing shortly after making this transition?
31:53
March 26, 2020
49. Uncertain Times: How To Stay Motivated When Things Change
Spring is here! But this year is weird! Almost all races have been cancelled. Your training plans may have been derailed. Many parents have had to switch their schedules with schools being out of school. Our lives have had to change a lot in these past few weeks, and sometimes that means our training changes too. Today we are chatting about ways to stay fit and continue to stay motivated to exercise during this time of change
36:57
March 19, 2020
48. Race Cancelled COVID-19: What To Do Now!
Special Podcast: "What to do when races get cancelled due to COVID-19" Typically March is an exciting time of year, it usually marks the start of spring marathon season and the racing season for most. This year everything is different due to the CoronaVirus pandemic. Races everywhere have been postponed or cancelled. Even the Boston Marathon, America’s oldest marathon has announced they are moving it’s race to September 14th. We’ve never seen anything like this in terms of so many races being cancelled. We hope this is a once in a lifetime dilemma. Today we’d like to discuss how to handle the disappointment of your race being cancelled as well as provide some tips for what to do next in terms of your own training and future races.
40:58
March 13, 2020
47. Easy Running: How it Makes You Faster
Easy running is difficult for many runners to grasp the concept. Running 2-3 min per mile slower than your 5k race pace can feel very ‘slow’ for runners. It is hard to trust that slowing down is the best way to get faster. There is always an equation of stress + rest = growth. Easy running targets the aerobic system which is the system we want to improve on because it is what is used during 99.9% of the marathon race. We want to make sure we stress the right systems to improve. What if your HR is not high? What if HR is lower on easy days? Tapering or in recovery can I go faster? How many miles per week do elite runners typically run What pace are the bulk of their miles ran at in comparison to their marathon pace? Why is it important to not run too fast on your easy days? What if your marathon pace feels easy? How come it feels like anything from Threshold to recovery pace is ‘easy’? Do you think people often think anything that isn’t using the anaerobic zone is easy? How can you calculate your easy zone? Is there such a thing as going too slow on your easy days? How can you ensure you are going slow enough? How often do you see this as something that holds athletes back from reaching their potential?
45:08
March 12, 2020
46. How To Gain Endurance
Running is an aerobic sport. Any athlete who has a previous background in aerobic sports like distance swimming, biking, or soccer will have an aerobic base already established more than someone who was inactive. Speed and endurance are two pieces to the distance running puzzle. Some athletes can crush out a super fast mile time but then struggle with longer distance events like the half marathon or full marathon. Today we will be chatting about training specifically to gain endurance and carry your speed across a longer distance Are people who have been running or playing sports for longer at an advantage when it comes to training for longer distance running? How long does it typically take to build up to the half marathon distance? How long does it typically take to build up to the full marathon distance? Do you think it may take longer if someone tries to go ‘race pace’ on their long runs? What if it feels weird to slow down? What are your tips for slowing down on your easy/long runs and not losing your mind? What are the best workouts for someone who is trying to build endurance? What would the ideal athlete week of training look like for someone who is building into a half marathon training cycle How do you know you are training at the right paces? How do you learn how to trust the process? How long does it take to full develop your aerobic abilities? Is mileage building important?
53:24
March 5, 2020
45. Managing Training Stress Variables: Long Runs, Mileage, & Workouts
45. Stress variables in training & how to balance them When developing a plan it is important to keep in mind the variables of stress at play. There is an art to building a training plan for each athlete. It is like a puzzle you must solve. You cannot have too much stress, but you want to stress the right variables at the right time to lead to a specific outcome. The variables at play are long runs, mileage, workouts, racing, and so many more. In addition to the training stress variables each athlete also has different life stressors that will impact their training cycle like work, school, kids, health issues. Today we are doing a deep dive into the stress variables and advice for getting the most out of your training How do you assess an athlete’s stress variables when they first start training? How much stress can you add on a new athlete at once? Should you increase more than one variable at a time? Does your background in the sport play a difference? New vs experienced runner? How often do you increase the stress variables? What is the most important one? Are there sometimes you break rules like the 10% mileage increase? Why? If someone misses a workout, does it impact the rest of the training stress for the week? How do you manage missing days? How do you balance the stress variables in training with the life stress athletes may have? Long runs, mileage, workouts: what are the more important ones when you first develop an athletes plan for a marathon?
40:12
February 27, 2020
44. Progressive Overload: The Best Way To Improve
We are often asked what workouts are best or what is the best weekly mileage to run. The answer is simple: use the progressive overload principle! What is that? The idea that you are starting where you are at with mileage and workouts then slowly building micro stress over a period of time to lead your body to have specific adaptations. Each training plan should be different because each athlete has a unique starting point. You need to assess your background and goals before you jump into training training plan Have you ever jumped into a training plan because you liked the way it looked because it looked super hard? What happened? Have you ever been given a training plan that looked pretty basic/boring but been amazing at how much improvement you had? Why does the progressive overload principle work on our bodies? Why is it a bad idea to jump all in on a super challenging training plan? Will you see results from massive overload? What will happen overtime from progressive approach vs a massive overload? When people refer to training smarter not harder is this apart of this approach? Www.run4prs.co
38:10
February 20, 2020
43. Cutback Weeks: Why You Need Them & What They Are
We often focus on the workouts & the stress of training. Athletes often want to do more and work harder, but did you know it’s a two sided equation? Stress + Rest = Growth! We need to have the rest portion in order to become better over the long run. When we have a training plan that focuses too much on the stress and not enough on the rest, we often see injury, burnout, and stagnation. This may not come right away, so it is often confusing for runners. Today we will be chatting about how to add more rest to your training How often do you take rest days now vs when at your peak fitness? Do you think running every day is good? How do you know when it becomes too much How long do you think an athlete can go before seeing their running have very negative impacts from not resting enough? What is a ‘cut back week’ & why is it important? Do you think most people do cut back weeks? Why not? What if you feel good? Do you still have to do a cut back week? Is it important to rest before you feel like you have to? How does human physiology work when it comes to recovery? What is the benefit of a rest day over running easy? Should you cross training or strength train on your rest days? When should you take your weekly rest days? What if you are scared to take a rest day or are on a run streak? How long will it take to lose your fitness?
43:17
February 13, 2020
42. Training Differences From 5k to Marathon
How is training for the 5k and a marathon any different besides running more miles? Did you know that elite 5k runners still train 70+ miles per week? That is still a whole lot of running! A lot of the training for the 5k and the marathon are very similar, but there are some differences we should address to make sure you are training correctly for your goals. We will also chat about why it is possible to also PR in the 5k while training for the marathon Targeting your training to each energy system will allow you to attend to specific aspects of metabolism that can improve your running performance. What percent of the aerobic system is used during a marathon? 100% What percent of the aerobic system is used during a 5k/10k 95-100% What are the key focuses for a marathon training plan? If you are training for a marathon, long, continuous runs are more important for their effects on glycogen storage and capillary and mitochondrial volumes. Intervals take on greater importance if you are training for a 5K and shorter distances, which are run at a pace closer to your VO2 max. www.run4prs.co
49:53
February 6, 2020
41. How To Stay Motivated: 20+ Years Of Running
Motivation can be pretty low this time of year if you live in the North. Motivation is a myth! Most athletes do not feel motivated to run regularly. We discuss how to train your brain to run and find ways to be consistent with the sport of running that don’t include waiting to “feel” like running. Want to try a 7 day trial for free? Www.run4prs.co
43:32
February 1, 2020
40. Legal Doping? Tips To Get Your Fastest Times- NONE of these are training related!
We talk a lot about training & workouts to get faster but what are the other things you can do to get the fastest times out of your body? We take a deep dive into the 4% shoes and downhill courses. Www.run4prs.co
48:02
January 27, 2020
39. Boston Marathon Training Kick Off: How To Train For Your Best Boston Marathon
The Boston marathon is 3 months away! Runners work so hard to get to this point in their running careers. We are sharing tips for crushing the hills and running your very best time at Boston. In addition to the Newton Hills (Heartbreak Hill) you will face challenges like a later start race time AND unknown weather conditions that can cause additional challenges. We share tips you can implement in your training now to be ready to enjoy the Boston Course in April
30:49
January 22, 2020
38. Injury Prevention For Runners
INJURY PREVENTION TIPS 🔥 • Injuries are a runner’s worst nightmare! We are chatting today about ways to avoid injuries from happening & what you should do if you do become injured. • Seeing your doctor & taking time off right away is key for any injury. It’s important to not run through pain. Athletes can benefit from smart training & correcting imbalances that often cause injuries. Www.run4prs.co
45:59
January 16, 2020
37. Self Belief: Confidence & Mental Training
We have all had bad races or bad workouts. How can we rebound from them with confidence? We must change our perspective when you are feeling negative or stuck. Self belief is very powerful. Training your mind is key to becoming the best athlete you can be. We chat about building confidence & avoiding negativity.
46:26
January 6, 2020
36. Best Workouts To Get Faster: Tempo Runs
Today we go into detail on tempo runs. Learn why these are the cornerstone workout for all distance runners. We take a deep dive into the differences between: marathon pace, steady state, threshold, & anaerobic work. We discuss how to calculate paces and implement these types of workouts into your training. Become the beat distance runner you can be by focusing on the RIGHT workouts. Train smarter not harder!
48:50
January 2, 2020
35. How Fast Can You Become? What are your limits? Law of Diminishing Returns Explained
Coach Skelly and Victoria chat about the law of diminishing returns. Does it become harder to get faster as you get faster? Can anyone qualify for the Boston Marathon? How can you discover your physical limits? Is there a problem with the instant gratification culture?
1:04:45
December 16, 2019
34. Cold & Flu Season as a Runner
It’s that time of year again! Lots of colds and flus going around! The worst part about getting sick as a runner is having to take time off ;) we do a deep dive into tips to avoid getting sick & how to navigate training if you do get sick. Www.run4prs.co
52:01
December 12, 2019
33. Treadmill vs Outside Running
Today we are chatting about how treadmill running differs from outdoor running. We chat about learning how to pace yourself properly & how the treadmill can be a great tool in that process. We discuss the connivence and lifestyles factors that may leave the treadmill as your only option! We also went into a deep dive into physical impacts of running on the treadmill. How does the treadmill change your running stride. How sometimes athletes who run on the treadmill all winter can struggle to when transitioning back into road running. Different lifting moves that can help your maintain strength during the winter months on the treadmill. We also chat about mental toughness of running outside and inside
51:05
December 9, 2019
32. Cross Training : Do You Need To Do It?
Today we are chatting with Coach Jason about cross training. How is cross training different from strength training? How often should you incorporate each? We also do a deep dive into fitness classes like orange theory & cross fit. We analyze what works for different athletes and chat about ways to incorporate this into your training to reach your goals.
48:39
December 3, 2019
31. Tactical Racing Tips 5k-10k: Being Present & Competitive
We take a deep dive into 5k-10k mid distance racing with college cross country coach Jason Phillippi. How to be competitive in a racing environment to get the most out of yourself on race day. It is not always about time on the clock. Learn how you can use your competition to get the most out of yourself on race day
52:29
November 19, 2019
30. Winter Running: Snow, Ice or Treadmill?
Winter running is here! The negative temperatures and icy roads can leave runners without a safe place to run. We talk about dressing for various temperatures for easy runs and races. Learn the importance of foot ware & when to take your run inside. Running outside in the winter doesn’t make you more hardcore BUT we take a deep dive on the differences between running on the treadmill vs outside. Have you ever had your garmin and treadmill not match pacing? We cover that too! Great episode you don’t want to miss! Www.run4prs.co
1:06:50
November 15, 2019
29. Natural Speed, Durability & Mental Toughness: Assessing Your Strengths & Weaknesses
Coach Jason & Victoria do a deep dive into assessing your strengths and weaknesses as a runner with the 3 main categories: natural speed, durability, & mental toughness. We talk about ways to make your weaknesses your strengths and breakthrough to a new level. We also chat about how you should train specifically based on your weaknesses and strengths to challenge yourself to be the best athlete you can be. Do you struggle with reoccurring injuries? Can you run constantly without injury? Are you better at short races? Can you run long all day but hate the 5k? Do you run in adverse conditions or opt on the treadmill? We cover it ALL! Www.run4prs.co
1:00:10
November 12, 2019
28. Goal Setting & Reaching Your Potential
Coach Ben & Victoria discus the best way to set goal races for 2020. Offseason is in full swing for many athletes. We are approaching 2020! Many athletes are in the process of setting goals and planning out their races for the year. We chat about ways to optimize your racing calendar to reach your potential in the sport. We discuss how your ideal racing schedule should look. We also discuss how to train for your strengths/weaknesses! Www.run4prs.co
1:07:18
November 5, 2019
27. Optimizing Your Offseason To Become Faster
Coach Skelly and Coach Victoria chat about the importance of an off-season. Learn how even college athletes take off seasons & how they need to be implemented for all athletes.What should you be doing in the off-season? What is the off season & why is it important? 1-What are areas you can improve on in the upcoming year? 2- What were things that got you down during your last training cycle? 3- How can we work during the off season to make things your strong points? 🌟GET BACK TO BASICS🌟 🔹keeping easy days easy 🔹strength training 🔹proper nutrition 🔹PT (physical therapy) if needed for areas of weaknesses that flared up 🔹Yoga/stretching/mobility 🔹sleep routine Setting yourself up for success by focusing on the little things can go a long way. For more information visit www.run4prs.co
55:34
October 30, 2019
26. Why you NEED to take time off after a marathon
Coach Skelly and Victoria chat about marathon recovery. Why is it so hard to take time off? Will you lose fitness? How to mentally handle the shift in training
49:05
October 24, 2019
25. Recovery is Essential For Long Term Success
We are coming off of peak racing season. It’s time to recover and make sure our bodies are able to heal after a big training cycle. We talk about how much recovery you need and how to approach your off season to set you up for success in 2020! Www.run4prs.co
27:09
October 17, 2019
24. Preparing for Your Best Race On The Road: Traveling to Races & World Majors
Are you traveling to a half or full marathon this year? We go in details on flying & driving to your races. Marathon traveling can be Stressful! Tune in for some of our tips for navigating marathon majors and traveling.
58:42
October 3, 2019
23. Twin Cities Marathon- Pacing, Expo, spectating
We are chatting all things MARATHON weekend! Specifically for the twin cities marathon weekend but we have lots of general tips for marathons in general. We chat tips for packing your race bag, expo tips, tips for the course, tips for spectators. Www.run4prs.co
56:31
September 30, 2019
22. Tapering & Peaking: How to run your BEST race this fall
We chat about the traditional 3 week marathon taper as well as tapering for shorter distance events. Should you cut out alcohol? Should you carboload? How important is the taper? Will you feel better on race day? What to do if your race day weather is brutal? Find out on this podcast! Www.run4prs.co
1:16:56
September 24, 2019
21. Pacing and Determining Goals for Marathon & Half Marathon
We are chatting on the podcast today about pacing plans and determining race day goals. What are the factors that lead to assessing what type of fitness you are in. How does mental toughness, workouts, and training come into play? Discover how to analyze your training to find the perfect pacing plan for your race. www.run4prs.co
50:54
September 19, 2019
20. Sacrifices To Reaching Your Potential
You have not peaked! Coach Meghan Roth (2:44 marathoner) chats about the sacrifices and lifestyle changes that help athletes reach the next level. Ever wondered how nutrition & sleep impact your training? Find out all the little things you can do to take your training to the next level!
53:56
August 29, 2019
19. 11 Years Chasing Olympic Trails Qualifying Time 2:44- Never Give Up!
NEVER GIVE UP ON YOUR DREAMS ⭐️ 1 year ago Meghan injured & unable to run for several months. She had been chasing the USA Olympic Trails Qualification time (under 2:45) for over 10 years. She had failed several times, but she never gave up. ✅TEN YEARS: good things take time! During those years she faced Injuries, career changes, working multiple jobs at once, a tragic CAR CRASH but Meghan KEPT showing up!🙏🏼👏🏻 She kept trying. She never gave up on herself. She started building back running 2-3 miles 3x a week back in September 2018 & ran Boston 2019 2:44 OTQ! She REACHED her goal. You don’t fail: you LEARN & GROW
1:01:28
August 26, 2019
18. Is social media hurting your training? The TRUTH long runs, mileage & workouts
Is social media hurting your training? The TRUTH long runs, mileage & workouts. Signs of overtraining and easy traps we can fall into that will stall progress in the sport. What do your workouts mean? What type of workouts should you do to reach your potential? Why MORE is NOT always better! How many 20 mile long runs should you run? Why you should NOT run your long runs at marathon pace.
57:27
August 21, 2019
17. Marathon Training Mistakes: Quick Tweaks to Breakthrough
Marathon Training Mistakes. We want YOU to make it to the start line in the best shape possible for race day. What pace should you run your long runs at? How do you know your marathon pace? What are the best workouts for marathon training? Why is rest important for success?
23:10
August 20, 2019
16. Transition to Early Morning Running
Beat the heat! Transitioning to morning running can be a challenge but with your step by step tips, you can learn to love morning running. Www.run4prs.co
16:24
July 16, 2019
15. First Marathon- Training Tips
Are you marathon training? Have you been thinking about running 26.2 miles? Coach Victoria takes a deep dive on everything you need to know for marathon training! Www.run4prs.co
51:34
July 8, 2019
14. Racing on July 4th: Tips!
How should you prepare for a 5k-10k race in the summer? How do you pace yourself for a short distance race? How do you adjust for heat and humidity? How do I deal with race anxiety? Www.run4prs
23:09
July 1, 2019
13. The Injured Runner: How to Comeback Stronger
Are some athletes more prone to injuries? We do a deep dive into the different components that make a successful athlete. We also share tips for avoiding injuries, building back after injuries, and treatment of injuries. Injuries can be so frustrating, but you CAN comeback stronger. Www.run4prs.ck
51:46
June 26, 2019
12. Online vs Group Training - Which is Better?
Online run coaching is relatively new, but it allows coaches to provide an individualized training plan. How does online coach compare to group training? Which option is best? We take a deep dive & touch on other topics such as pace groups, racing workouts, burnout, marathon training specific workouts, etc! Www.run4prs.co
1:01:50
June 20, 2019
11. Race Day Performance & Anxiety
We chat with Run Coach & 4x sub 3 hour marathoner Jason Phillippi on all things Race Day! How often should you race? Should you always try to PR? How to establish goals and stay motivated for a lifetime! Www.run4prs.co
1:02:36
June 18, 2019
10. Nutrition & Fueling for Long Distance Running - Amy Goblirsch R.D.
What should I eat before my long run? What should I use for fuel during my long run? Do I need to eat breakfast the morning of a race? Can you lose weight while training for a marathon? Find the answers to all your nutrition questions in this episode. Amy Goblirsch is the registered dietitian at Run4PRs Coaching. She shares her nutrition & fueling tips after her years of experience working with endurance athletes. Www.run4prs.co
45:11
June 15, 2019
9. Boston Qualifying: What it Takes
Coach Ben & Victoria do a deep dive into the big BQ goal. We chat about typical training we see leading up to a first time BQ. We address topics of racing anxiety, social media pressure, and improving your running.  www.run4prs.co
1:14:00
March 13, 2019
8. Boston Qualifier to IRONMAN
Mary Thomas ran her first Boston Qualifying time in October 2016 at the Twin Cities Marathon Working with Run4PRs coaching. Instead of ramping back up for another marathon, Mary dedicated the entire year of 2017 to Ironman training! She had ZERO bike or swim experience. She was pulled off the swim portion of her first triathlon in June 2017. 4 months later she finished an IRONMAN. Hear about her journey from runner to Ironman. Mary has a degree in Kinesiology and is a coach herself. Want to get connected with her? Www.run4prs.co mary@run4prs.co
55:35
February 6, 2019
7. 2:15 marathoner Ben Sathre: Overcoming Rejections & Failures to Qualify for Olympic Trials
Ben Sathre was rejected from the University of Minnesota cross country program told he was “not fast enough”. He later proved to be one of the fastest runners in the state of Minnesota. He is not a sponsored runner. He runs for fun but smashed a 2:15 at the Houston Marathon Qualifying for the Olympic Trials. He shares his struggle over the years with injures. He also chats how he juggles training with working full time.
1:08:36
January 30, 2019
6. Strength Training for Runners - Removing the Confusion
How to incorporate strength training into your marathon or half marathon training? We ask our personal trainer with 20+ years of experience to provide expertise in this area. We ask dozens of questions and he provides great education and insight on the topic. You can fill out the form at Www.run4prs.co or email info@run4prs.co for any questions or inquiries
1:04:10
January 23, 2019
5. From Smoker to Boston Qualifier - Coach Scott Sekelsky
Scott Sekelsky is a personal trainer & run coach with 20+ years of experience. He shares his experience going from inactive smoker to Boston Qualifier. Along the way, he found a passion for coaching and strength training. He shares stories from coaching at the college level and chatting about what makes Boston Qualifying training unique.  www.run4prs.co Info@run4prs.co
1:13:00
January 18, 2019
4. Marathon Success Requires Passion - 2:47 Marathoner Meghan Roth
Meghan Roth is a 2:47 marathoner with hopes of qualifying for the 2020 Olympic Trials. She shares her lessons learned over the years of marathoning. Her philosophy is passion and hard work can always beat talent! Her positive attitude helped her over overcome a debilitating car accident and injury to comeback stronger. Meghan also shares nutrition tips and her race day fueling strategy. If you want to get in touch with Meghan you can email her directly at Meghan@run4prs.co if you are interested in learning more about coaching, you can fill out the form here www.run4prs.co
1:01:59
January 9, 2019
3. Trusting the Process - 2:40 Marathoner Coach Ben Jacobs
Coach Ben Jacobs took second place at The Bismarck Marathon with a 2:41 marathon in September 2018. He shares his personal experiences as an athlete and his expertise in coaching covering the topics: overcoming injuries, racing for run vs racing for a PR, advice for people who want to get faster, bouncing back after a DNF marathon, tips for staying mentally tough & many more! You can contact Ben Jacobs directly at ben@run4prs.co . If you have feedback, suggestions, or want to work with a coach, you can email info@run4prs.co or fill out the form at our website www.run4prs.co
1:12:13
January 3, 2019
2. “Shouldn’t I be faster by now”
How work ethic shapes us in this sport
15:18
August 22, 2018
1. Mindshift to BQ
How I needed to shift my mind and surround myself with positive thoughts to breakthrough to a BQ
13:07
August 21, 2018