Run Farther & Faster — The Podcast with Coaches Lisa Levin and Julie Sapper
By Run Farther & Faster
Run Farther & Faster — The Podcast with Coaches Lisa Levin and Julie SapperOct 19, 2023
Episode 208: Author Maggie Mertens and the Impact of Culture and Science on Women’s Running
Episode 207: Boston Marathon 70-74 Age Group Champion, Dawn Ebbetts
Like this podcast? Please leave a review on wherever you listen! Interested in coaching and/or following us on social media? Here are all of the links (https://linktr.ee/Runfartherandfaster) or you can email us at julieandlisa@runfartherandfaster.com. Thanks for listening!
Episode 206: Boston Marathon 2024 Recap Part 2–Lessons from Our Runners
Like this podcast? Please leave a review on wherever you listen! Interested in coaching and/or following us on social media? Here are all of the links (https://linktr.ee/Runfartherandfaster) or you can email us at julieandlisa@runfartherandfaster.com. Thanks for listening!
Episode 205: Our 2024 Boston Marathon Weekend Recap (Part 1)
We are already counting down the days until next year.
Like this podcast? Please leave a review on wherever you listen! Interested in coaching and/or following us on social media? Here are all of the links (https://linktr.ee/Runfartherandfaster) or you can email us at julieandlisa@runfartherandfaster.com. Thanks for listening!
Episode 204: Boston Marathon Weather with Meteorologist Tevin Wooten
Episode 203: Six-Time Boston Marathoner and Menopausal Specialist, Dr. Benita Stephens
This year, Dr. Stephens is honored to be running the Boston Marathon with Team Bevans, a team in which members are selected annually to honor the accomplishments and legacy of Marilyn Bevans, the first U.S. born African American woman to run a sub-3-hour marathon and medal at the Boston Marathon.
In addition to being an accomplished runner, Dr. Stephens is the founder of Ciao Bella Medical Center and Spa, a gynecology center in Newnan, Georgia, that specializes in women's health care from conception to menopause. Dr. Stephens is a Board-Certified Obstetrician/Gynecologist and a member of the North American Menopause Society.
In this episode we talk all things Boston and women's health, along with tips for managing a busy career with training and much more. We learned so much from this conversation and appreciate Dr. Stephens's perspective and wisdom. Dr. Stephens can be found on Instagram @drciaobella.
For those who will be in Boston over marathon weekend, please join us on Sunday, April 14th for our shakeout run at 9 and our B.A.A. sponsored panel, which we are honored to co-host with Cherie Turner, at the Expo Live Stage at 2. This year, we will be interviewing professional athletes, Kelly Bruno, Bri Boehmer, and Alisa Harvey.
You can find us on Instagram and Facebook @runfartherandfaster. Looking for coaching? Email us at julieandlisa@runfartherandfaster.com to set up a coaching call. Thanks for listening!
Episode 202: Don’t Do It—Key Training and Racing Mistakes to Avoid
You can find us on Instagram and Facebook @runfartherandfaster. Looking for coaching or a coaching call to fine tune your training? Email us at julieandlisa@runfartherandfaster.com to set up a call. Thanks for listening!
Episode 201: Couch to College Athlete: Shannon Jones, Three-Time All-American at Age 37
You can find us on Instagram and Facebook @runfartherandfaster. Looking for coaching? Email us at julieandlisa@runfartherandfaster.com to set up a coaching call. Thanks for listening!
Episode 200(!) Katie Hawkes, BAA Director of Brand & Experiential Marketing
Episode 199: Boston Marathon Professional Masters Runner, Alexandra Niles
We are so thrilled to introduce Alexandra (Ali) Niles, a masters runner who will be toeing the line in the Professional Women's Field at the 2024 Boston Marathon. Ali, a former competitive college gymnast who is now a gymnastics coach, started running in her 20's after college. Ali quickly fell in love with running and hired coach Tom Fleming, a legendary runner who won the 1973 and 1975 NYC Marathon and placed second in the 1973 and 1974 Boston Marathon. Tom helped Ali break three hours and set a goal to qualify for the Olympic Marathon Trials. Sadly, in 2017, Tom died of a heart attack. Devastated, Ali continued chasing the OTQ and in 2018, with the encouragement of her friend, Sika Henry, Ali achieved her goal at the One City Marathon and ran the 2020 Olympic Marathon Trials. This year, Ali will be running in the Boston Marathon Professional Field for the first time (her third Boston Marathon) and couldn't be more excited to run in the field as a masters runner. We loved hearing Ali's story and look forward to seeing her crush Boston on Marathon Monday.
You can find us on Instagram and Facebook @runfartherandfaster. Looking for coaching? Email us at julieandlisa@runfartherandfaster.com to set up a coaching call. Thanks for listening!
Episode 198: All Things Boston Marathon with Lauren Proshan, B.A.A. Chief of Race Operations and Production
Big thanks to Lauren for joining us and providing information to help runners prepare for Marathon weekend.
You can find us on Instagram and Facebook @runfartherandfaster. Looking for coaching? Email us at julieandlisa@runfartherandfaster.com to set up a coaching call. Thanks for listening!
Episode 197: Gina Rouse Continues to Run Faster as a Master!
Gina Rouse, a 44 year-old mom of three in Knoxville, just ran her lifetime marathon PR at CIM 2023 in a time of 2:37:10! Gina's next race will be the 2024 Boston Marathon--her fifth--where she will be running once again in the professional field. Gina started running in middle school and became a Tennessee state high school champ. She then ran for the University of Tennessee-Chattanooga where she became a Southern Conference runner of the year. Gina's path was not without struggle. She overcame an eating disorder and multiple injuries on her path to greatness. After a ten-year hiatus after college, Gina returned to competitive running after becoming a mom and quickly set a goal to qualify for the Olympic Marathon Trials, which she achieved in 2020. When Gina is not running or parenting with her husband and coach, Matt, she is coaching and motivating others in her Knoxville community. We absolutely loved meeting Gina, who is such a force, and we have no doubt that she will crush Boston in April. Gina can be found on Instagram at @rouse.gina. We are so appreciative to Gina for joining us on the show. Can you do us a favor and leave us a review? This helps us grow! Thank you! Oh, and you can find us on Instagram and Facebook @runfartherandfaster. Looking for coaching? Email us at julieandlisa@runfartherandfaster.com to set up a coaching call. Thanks for listening!
Episode 196: Sports Psychologist, Dr. Shira Oretzky, Talks Anxiety and Running
Episode 195: Mastering Boston Marathon Training as a Masters Runner
Episode 194: Liz Camy: 2024 Boston Marathon Professional Women's Field Entrant and 2020 Olympic Marathon Trials Qualifier
Liz can be found on Instagram at @lizcamy.
Could you do us a favor? We would love another review on Apple Podcasts (or whatever platform you use to listen). Reviews help us grow! THANK YOU FOR LISTENING!
Episode 193: Strength Training for Runners Expert, Lauren Bearnarth
After discussing a few early season important training tips to prepare for the Boston Marathon, we welcomed strength training coach, Lauren Bearnarth, owner of Sunny & Lauren's (www.sunnyandlaurens.com), who has been working with runners of all levels over the last decade with great success. If you've caught any of Julie's ACL recovery reels over the past year, then you've seen Lauren's work in action.
In this episode, Lauren shares how runners can set up a simple and effective strength training program, which we share below. We also discuss some resources to work with a strength training coach or follow a program virtually. Those resources are listed below. In addition, Lauren is offering a generous discount to listeners who would like to work with Lauren virtually. She is offering all listeners a progressive five- week strength training program consisting of two 30-minute sessions per week for $80 total (normally $100). To register, email Lauren at lauren@sunnyandlaurens.com). Resources for online/virtual runner-specific strength trainers:
Lauren Bearnarth (see above) (sunnyandlaurens.com)
Eric Giroux (ericgirouxfitness.com)
Kellie Redmond (teamfitworkout.com)
Caroline Girvan (carolinegirvan.com)
Lauren's simple strength training for runners workout:
MOBILITY WARM-UP: 3-5 minutes
Ankle mobility
Hip mobility
Calf stretch
Quad stretch
Hamstring stretch
Glute stretch
CORE/STABILITY: x2 sets
A. Glute bridges x12-20
B. Bird dogs x6-12
A. Dead bugs x6-12
B. Side plank HOLD 15-30sec per side
A. Superman x6-12
B. Plank rotations x6-12
STRENGTH: x3 sets
A. Single leg deadlift x5-8/leg (adding weight optional)
B. Kneeling dumbbell shoulder press x6-12
A. Single arm dumbbell rows x5-8/arm
B. Single leg sit to stand from bench x5-8/leg
A. Alternating lateral lunges x12
B. Rollups x6
Episode 192: Pan American Maccabi Games Gold Medalist, Lisa Levin!
Episode 191: Physical Therapist, Josh Trzeciak, and a Special Bonus Greeting!
Episode 190: Lisa's California International Marathon (CIM) Recap!
Could you do us a favor? We would love another review on Apple Podcasts (or whatever platform you use to listen) before 2024. Reviews help us grow! THANK YOU FOR LISTENING!
Episode 189: Lisa and Julie’s Annual Favorite Things Episode!
For more information about our coaching, head over to www.runfartherandfaster.com.
Episode 188: Happy 14th Anniversary to Us!
Episode 187: Managing Challenges in Running and Life with Mental Perfomance Coach, Carrie Jackson
Here's a little about Carrie:
Carrie has been working on the performance of teams, organizations, and individual athletes and exercisers since 2002. She is a Certified Mental Performance Consultant through the Association for Applied Sport Psychology and author of the book On Top of Your Game: Mental Skills to Maximize Your Athletic Performance and co-author of Rebound: Train Your Mind to Bounce Back Stronger from Sports Injuries as well as the co-host of the podcast The Injured Athletes Club.
She has been interviewed as an expert resource for articles that have appeared in publications such as Outside Magazine, Shape Magazine, Men’s Fitness, Women’s Health, Runner’s World, Women’s Running Magazine, Bicycling Magazine, New York Times, and HuffingtonPost. She is a sought-after speaker and has spoken and consulted with many collegiate teams, cycling teams, and triathlon teams, as well as corporate organizations including CamelBak. She’s also been featured in the TrainingPeaks blog and webinar series as an expert in Mental Skills Training.
Carrie has worked with athletes of all ages and at every level, from recreational athletes to elite and professional athletes competing at national and international levels. Carrie also specializes in working with athletes and exercisers with Type I Diabetes and she’s the director of the Mental Skills Training Program for Diabetes Training Camp.
She received her Bachelor of Arts degree in psychology at Sonoma State University and her Master of Arts degree in sport psychology at John F. Kennedy University. Carrie has taught both undergraduate and graduate levels for psychology classes and is currently adjunct faculty for John F. Kennedy University.
Episode 186: United States Naval Academy Marathon Club Coach Nathan Nudelman
Episode 185: Lisa’s Chicago Marathon Recap!
Episode 184: 529 Isn’t Just a College Savings Plan—Boston Marathon 2024 Buffer
Episode 183: Brad Stulberg Shares How to Master Change
Episode 182: Get out of Your Own Way: Five Common Patterns That Can Hinder Progress
Episode 181: Dr. Kevin Stone Shares How We Can Creatively Avoid and Treat Injuries.
Episode 180: Julie Shares an Update
From Boston to the Beltway, Fogell Mcloving (Jonathan Ladson) Shares How He Finds Joy in the Journey
Last month, Jonathan Ladson, also known as Fogell Mcloving, ran the entire 91 miles of the DC area Beltway in just under 18 hours which beat the previous fastest known time (FKT) set by Michael Wardian. If that wasn’t enough, just in 2023, Fogell set a 2:36 marathon PR at Boston, followed by a fourth-place finish at Big Sur two weeks later, and a stellar performance at the Comrades Marathon while fundraising for World Vision. While Fogell’s talents are impressive, his joyful and transparent approach to his training are inspiring. Fogell shares how he finds joy and motivation, even at 4:00 am, and why we should all focus less on our performances and more on our experiences. We hope you enjoy this episode as much as we enjoyed talking with Fogell! Fogell can be found on Strava (he’s a great follow), Instagram, and Facebook under the name Fogell Mcloving. We have news...we finally have Run Farther & Faster apparel! Here's the link to our SquadLocker store!
Thanks for listening, reviewing, and subscribing.
Episode 178: Five Small Training Changes That Lead to Big Performance Gains, a Coaching Episode
Episode 177: Melody Fairchild Empowers Young Athletes to Run Happy and Healthy
Episode 176: Kids and Sports—A Conversation with Registered Dietitian, Amy Goldsmith
Episode 175: Harold Rosen Proves That Age Is Just a Number
Episode 174: Tips for Setting up a Successful Summer Training Cycle for a Fast Fall
Episode 173: If the (Super) Shoe Fits, Wear it! A Conversation with RnJ’s Kelly Scherf
Episode 172: Sports Science Journalist and Author, Christine Yu
Christine earned her B.A. in Art History from Columbia University and Masters of Public Policy from the Harvard Kennedy School at Harvard University.
She currently lives in Brooklyn, NY with her husband and two sons and is a lifelong athlete who likes to run, practice yoga, hike, swim, and surf. We are giving away a copy of Christine’s book. Listen to find out how!
Links:
www.christinemyu.com
Instagram: @cyu888
Twitter: @cyu888
Christine’s Newsletter: christinemyu.substack.com
Episode 171: YES YOU CAN! A Conversation with Boston Marathon Legend, Rick Hoyt, and his Brother, Russ Hoyt
Episode 170: Lisa and Julie's Boston Marathon 2023 Recap
We are already counting down the days until next year.
Like this podcast? Please leave a review on wherever you listen! Interested in coaching and/or following us on social media? Here are all of the links (https://linktr.ee/Runfartherandfaster) or you can email us at julieandlisa@runfartherandfaster.com. Thanks for listening!
Episode 169: Live Show from the Boston Marathon-Podium Pioneers!
Jacqueline Hansen, winner of the Boston Marathon and first woman to break 2:40; she’s been a major advocate for women’s distance running, especially around getting distance races into the Olympics; she continues to coach.
Marilyn Bevans, the first African American woman to break 3 hours and finish top three at Boston. Featured in the documentary, Breaking Three Hours, Marilyn continues to be an advocate in the sport and has been a major inspiration for women’s running. Marilyn continues to coach as well.
Patti Catalans Dillon, multi-distance world record setter, three time top three finisher at Boston, first American woman to break 2:30; is a major inspiration in the running community, especially the Native community, specifically as head coach with the Wings of America Elite team. Patti shares how she started running to lose weight and eventually quit smoking.
We were also thrilled to see Marilyn Bevans honored on stage immediately after the panel by the Black Unicorn Marathoners; by Team Bevans, including Alisa Harvey, Sika Henry, Ingrid Walters, and Shawanna White, who ran in Marilyn’s honor; and in honor of Mariyn getting inducted into the Springfield College Athletic Hall of Fame the previous day.
A heartfelt thanks to the Boston Marathon and the Boston Athletic Association, especially Katie Hawkes, Suzanne Walmsley, and Adrienne Benton, and to all who attended and supported the show.
Learn more about the Breaking Three Hours documentary: mobile.breakingthreehours.com/
Ways to Connect with Run Farther and Faster
Instagram: @runfartherandfaster
Facebook: www.facebook.com/RunFartherFaster
Twitter: @RunFartherfast
Website: www.runfartherandfaster.com/
Ways to Connect and Engage with Women's Running Stories
Instagram: @womensrunningstories
Twitter: @WomenRunStories
Website: womensrunningstories.com
Episode 168: Tips for Boston Marathon Tapering and Spectating (with Spectating Expert Darren Sapper)
Thanks to all who left us reviews on Apple Podcasts! We SO appreciate your feedback!
Happy Taper!
Episode 167: Alisa Harvey
qualified for the Olympic Trials five times from the 800 meters to marathon distances, won the Army Ten Miler four times, and set numerous masters world records. Alisa was ranked in the U.S. top ten in the 1500 meters 8 years in a row from 1986 to 1993, achieving number 1 in 1993. Alisa will be adding one more race to her running resume—she will be running her first Boston Marathon in 2023. Alisa shared her incredible journey with us—admittedly there’s so much more to her story than what we cover in this episode—she needs to write a book—including how she dealt with several seemingly insurmountable obstacles and kept moving forward. Now, as a masters athlete, she continues to compete at a high level and shares tips for other masters women seeking to do the same. Thanks to Alisa for joining us and thanks to all of you for listening. This is a great episode!
Join us in Boston on Sunday for our shakeout run at 9 am in the Boston Common and our live show at the Expo at 1!
Episode 166: Exciting Boston Marathon Update with Cherie Louise Turner
Episode 165: Physical Therapist, Rachel Miller, Shares How to Avoid Injury before the Boston Marathon
In this episode, we welcomed for the THIRD time our dear friend and top physical therapist and running coach, Rachel Miller, owner of ProAction Physical Therapy, who gives a ton of solid advice on managing those little pains and niggles one month before race day and why taking some time off will NOT derail your performance. No one has a perfect training cycle, and Rachel shares how we can save our season (and our race) by taking some easy tangible steps. If you are in the DMV, definitely check out Rachel’s practice at www.proactionpt.com. She truly is the PT whisperer!
Interested in hiring a coach? Email us at julieandlisa@runfartherandfaster.com
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Thank you!
Episode 164: Why the Boston Marathon Is a PR Course and How You Can Make That Happen
Episode 163: Sports Psychologist, Dr. Justin Ross Is Back to Help You Maximize Your Running Potential with Joy!
Denver-based clinical sports psychologist, Dr. Justin Ross, helps athletes all over the world develop high skills aimed at peak performance. In this episode, Justin provides tips for scenarios that runners experience while training and racing, including overcoming pre-race and performance anxiety, negative thoughts after a workout or race, fear of failure, and anxiety after injury. Justin, who is a 2:57 marathoner, talks about his Boston Marathon experiences and how he overcomes his own challenges while racing, or, in his words, "eventing." Recently, Justin launched the first embedded Performance Psychology Training Plan in Training Peaks, which is a training program that athletes can download to build a stronger mental muscle with daily five-minute exercises. Check it out here: https://www.trainingpeaks.com/training-plans/other/tp-370381/performance-psychology-comprehensive-plan and use the code Boston23 for 10 percent off. Justin can be found on Instagram (@drjustinross) and Facebook, and at https://www.drjustinross.com/. We loved this conversation and have no doubt that Justin's guidance will help our listeners tremendously! We would love some additional reviews on Apple Podcasts. We thank all of you who have already reviewed our show. This helps other runners find us. Check us out on Facebook (Run Farther & Faster), Instagram (@runfartherandfaster) and Twitter (@Runfartherfast). Interested in taking your running to the next level? Contact us for private coaching at julieandlisa@runfartherandfaster.com.
Episode 162: Dial in Your Nutrition for Boston and Beyond: Kelsey Beckmann Pontius, RD, Is Back!
Episode 161: Shawanna White Keeps It Positive (and Fast)!
Episode 160: Masters Champion April Lund—from Addict to Elite
Questions? Feel free to email us at julieandlisa@runfartherandfaster.com
Episode 159: Anthony “Tony” Reed, Co-Founder and Executive Director of the National Black Marathoners Association
After watching the documentary, Breaking Three Hours: Trailblazing African-American Women Marathoners, we were thrilled to welcome the creator, Tony Reed, who is the founder of the National Black Marathoners Association (NBMA). The NBMA is the country's oldest and largest, not-for-profit organization of Black American distance runners. The objectives are to encourage Black Americans and others to pursue a healthy life-style through long distance running and walking and serve as a vehicle for Black American distance runners across the nation to meet in mass at a single marathon. Tony shares why he wrote and directed the award-winning documentary, which is now streaming on Amazon Prime. Unbelievably, at the time of the creation of the documentary in 2022, only nine African American women had broken three hours in the marathon. The documentary shares the stories of these incredible trailblazing women:
1. Marilyn Bevans (1975 at Boston (2:55:52) 1979 Boston Marathon (2:49:56)
2. Ella Willis-Glaze 1981 Detroit Free Press Marathon (2:59:29) 1989 Detroit Free Press Marathon (2:38:22)
3. Michele Bush-Cuke 1981 Avon Marathon (2:39:07) 1991 CA International Marathon (2:37:41)
4. Michele Tiff-Hill 1980 Fiesta Bowl Marathon (2:57:14) 1983 Sri Chinmoy Marathon (2:50:19)
5. Ingrid Eugenia Walters 2014 Chicago Marathon (2:54:58) 2019 Los Angeles Marathon (2:48:03)
6. Alisa Harvey 1999 Richmond Marathon (2:49:28)
7. Samia Akbar 2006 New York City Marathon (2:34:14)
8. Sika Henry 2020 Tidewater Striders Marathon (2:57:13)
9. Shawanna White 2011 Kiawah Island Marathon (2:55:30) 2018 One City Marathon (2:45:19)
In addition to discussing the documentary, Tony shares more about his own record-setting accomplishments, why representation is so important, and how the running community can better support African American marathoners to ensure more than a handful of women break three hours and beyond in the marathon.
Tony can be found on instagram at www.instagram.com/tonyreedcpa. Follow him and the NBMA at www.instagram.com/blackmarathoners. Check out Breaking Three on Prime Video!