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Run Farther & Faster — The Podcast with Coaches Lisa Levin and Julie Sapper

Run Farther & Faster — The Podcast with Coaches Lisa Levin and Julie Sapper

By Run Farther & Faster

Coaches Lisa Levin and Julie Sapper provide tips and tricks for running farther, faster, and stronger. After running the Boston Marathon 32 times collectively, Julie and Lisa, along with weekly guests, provide advice for training and racing. While specific to Boston, this podcast is appropriate for runners of all levels and ages.
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Episode 81: Running is NOT Therapy...but It Sure Helps: A Conversation with Dr. Rachel Tambling

Run Farther & Faster — The Podcast with Coaches Lisa Levin and Julie SapperMar 19, 2021

00:00
01:28:04
Episode 202: Don’t Do It—Key Training and Racing Mistakes to Avoid
Mar 22, 202444:44
Episode 201: Couch to College Athlete: Shannon Jones, Three-Time All-American at Age 37
Mar 15, 202401:30:56
Episode 200(!) Katie Hawkes, BAA Director of Brand & Experiential Marketing

Episode 200(!) Katie Hawkes, BAA Director of Brand & Experiential Marketing

THANK YOU THANK YOU for listening and propelling us to 200 episodes! After sharing what we've learned from podcasting for the last five years, Julie provides an exciting update. We then introduced our amazing guest, Katie Hawkes, who serves as the Boston Athletic Association's Director of Brand & Experiential Marketing. Katie joined the BAA in 2018 and shares a hilarious story about Des's win that year. Katie also shares the many fun changes that will take place at the Boston Marathon this year, including a new Fan Fest, post-race party, and Expo format. Speaking of which, 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 panel, which we are honored to co-host with Cherie Turner, at the Expo at 2. This year, we will be interviewing professional athletes, Kelly Bruno, Bri Boehmer, and Ari Hendrix. 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!
Mar 08, 202401:05:41
Episode 199: Boston Marathon Professional Masters Runner, Alexandra Niles

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!



Mar 01, 202401:01:16
Episode 198: All Things Boston Marathon with Lauren Proshan, B.A.A. Chief of Race Operations and Production
Feb 23, 202457:50
Episode 197: Gina Rouse Continues to Run Faster as a Master!

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!

Feb 15, 202401:15:07
Episode 196: Sports Psychologist, Dr. Shira Oretzky, Talks Anxiety and Running

Episode 196: Sports Psychologist, Dr. Shira Oretzky, Talks Anxiety and Running

After some Olympic Marathon Trials recapping, we welcomed sports psychologist, Dr. Shira A. Oretzky, Ph.D., CMPC. Dr. Oretzky has dedicated her career to helping elite athletes develop a high-performance mindset and well-being strategies to reach their full potential. She is the co-founder of MindEdge Sport and Performance Consulting, where she specializes in working with collegiate, Olympic, and professional athletes. Dr. Oretzky currently serves as a sport psychology consultant to the University of San Diego’s (USD) Athletic Department and other collegiate and professional athletic teams throughout San Diego. Dr. Oretzky can be found at www.drshira.com. 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! We have a sponsor for this episode, Lagoon, a customized pillow that we are both using enthusiastically. Check out Lagoon at https://lagoonsleep.com/pages/run-farther-faster-and-lagoon Use the code RFF for 15% off. Don’t forget to follow us on Instagram and Facebook (Run Farther & Faster).
Feb 09, 202401:02:43
Episode 195: Mastering Boston Marathon Training as a Masters Runner

Episode 195: Mastering Boston Marathon Training as a Masters Runner

For many runners, becoming a masters runner provides a new opportunity to qualify and run Boston. Even though so many runners become faster as a master, there are some specific tweaks runners can do as a masters runners (or runner of any age) to maximize training and minimize chances of injury. We discuss how to make tweaks now in training, recovery, and mental performance to optimize training and race performance. 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! We have a sponsor for this episode, Lagoon, a customized pillow that we are both using enthusiastically. Check out Lagoon at https://lagoonsleep.com/pages/run-farther-faster-and-lagoon Use the code RFF for 15% off. Don’t forget to follow us on Instagram and Facebook (Run Farther & Faster).
Feb 01, 202401:01:01
Episode 194: Liz Camy: 2024 Boston Marathon Professional Women's Field Entrant and 2020 Olympic Marathon Trials Qualifier

Episode 194: Liz Camy: 2024 Boston Marathon Professional Women's Field Entrant and 2020 Olympic Marathon Trials Qualifier

Liz Camy ran her first marathon in 2007 in 4:08, and she hated it. Fast forward to 2024, she is now a 2:42 marathoner and, at age 40, will be running the 2024 Boston Marathon in the Professional Women's Field. In this episode, Liz shares her 25-year running journey--from high school and collegiate runner to masters runner-- including how she has been able to continue improving her times while balancing family and career (she is a military spouse, mom of two, and a full-time assistant principal with a doctoral degree in organizational leadership). Liz, who is coached by Esther Atkins of McKirdy Trained, also shares the highs and lows of her running trajectory, including a harrowing 2020 Olympic Marathon Trials experience and managing her training during her husband's multiple tours in Iraq and Afghanistan. This is a long episode, so listen on your long run, and we promise that you will be so inspired by Liz's running and personal story. Liz mentioned that she and her husband are passionate about supporting the Marine Reconnaissance Foundation (www.reconfoundation.org), which provides health and wellness support to active-duty and retired Marines.
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!
Jan 25, 202401:45:00
Episode 193: Strength Training for Runners Expert, Lauren Bearnarth

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

Jan 19, 202401:16:05
Episode 192: Pan American Maccabi Games Gold Medalist, Lisa Levin!

Episode 192: Pan American Maccabi Games Gold Medalist, Lisa Levin!

Happy 2024 and thank you for sticking with us for year FIVE of our podcast! We cannot believe that we started this adventure in 2019! To kick off our new season, Julie interviews Lisa, who just returned from the Pan American Maccabi Games In Argentina, where she won two gold medals in the cycling and half marathon events. Lisa details all of her adventures in Buenos Aires, as she competed alongside runners and cyclists from around the world. 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!

Jan 10, 202401:04:09
Episode 191: Physical Therapist, Josh Trzeciak, and a Special Bonus Greeting!

Episode 191: Physical Therapist, Josh Trzeciak, and a Special Bonus Greeting!

Julie spoke with Josh Trzeciak, of ProAction Physical Therapy, who has been working with Julie throughout her ACL recovery. Josh earned his Doctor of Physical Therapy from the University of Pittsburgh and as a D1 athlete, ran cross country and track for Pitt. Josh was also a two time Maryland state champion in track and field while competing for Wootton HS under coach Kellie Redmond (past podcast guest). Josh shares how runners can prevent and treat injury and typical mistakes he sees in his practice. He and Julie also reflect on the last year and what went well…and what did not. We appreciated Josh’s expertise and candor during this conversation. We also provide a very special greeting from a very special person in our intro, so be sure to listen! 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!
Dec 21, 202301:17:15
Episode 190: Lisa's California International Marathon (CIM) Recap!

Episode 190: Lisa's California International Marathon (CIM) Recap!

Lisa shares all of the details behind her one "hill" of a performance at CIM. Lisa shares the highs and lows of CIM race experience, along with critical race execution tips for those who want to run this marathon in the future.
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!
Dec 09, 202301:04:38
Episode 189: Lisa and Julie’s Annual Favorite Things Episode!
Dec 01, 202344:43
Episode 188: Happy 14th Anniversary to Us!

Episode 188: Happy 14th Anniversary to Us!

Thanks to all who have been with us since 2009, our very first year! In this episode we discuss the habits of highly successful marathoners and Julie provides an update after celebrating her one year ACL anniversary.
Nov 17, 202351:45
Episode 187: Managing Challenges in Running and Life with Mental Perfomance Coach, Carrie Jackson

Episode 187: Managing Challenges in Running and Life with Mental Perfomance Coach, Carrie Jackson

WOW. It's been a WEEK. We are excited to welcome Mental Performance Consultant, Carrie Jackson, the co-author (with previous podcast guest, Cindy Kuzma), of Rebound, who shares her tips on managing stress and challenges in running and beyond. We hope that runners and non-runners find this conversational helpful.
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.
Nov 04, 202301:05:38
Episode 186: United States Naval Academy Marathon Club Coach Nathan Nudelman

Episode 186: United States Naval Academy Marathon Club Coach Nathan Nudelman

During our last episode, Lisa recapped her Chicago Marathon weekend, including her conversation at BWI Airport with members of the US Naval Academy Marathon Club, who were heading to Chicago to run the marathon. While talking with Lisa, the midshipmen runners mentioned their coach, “Coach Nate,” and Lisa immediately saw firsthand the respect and love the runners had for their leader. After releasing the episode, one of our listeners heard us mention Nate, who he knew from the Annapolis Striders, and sent the episode to him. Coach Nate then wrote us, and we of course had to have him on the show! In this episode, Nate details his own running background (he’s run 103 marathons), how he coaches a team of college-age marathoners of all levels, and how the USNA Marathon Club has impacted the lives of countless midshipmen since he started coaching 20 years ago. After listening to this episode, you may feel inclined to support the team. If so, head over to https://navysports.evenue.net/www/ev_navy/ss/ev/DonationEntry?donationCd=CLUB&siteId=ev_navy&locale=en_US&linkID=navy&_ga=2.139379056.250883370.1658420541-787435623.1641582809&path=blueandgold to support the team’s efforts. Finally, enter to win a pair of Goodr sunglasses—just leave us a 5-star review on Apple Podcasts in October. Don’t forget to follow us on Instagram and Facebook (Run Farther & Faster)
Oct 19, 202301:15:58
Episode 185: Lisa’s Chicago Marathon Recap!

Episode 185: Lisa’s Chicago Marathon Recap!

Lisa shares her amazing weekend and incredible performance in Chicago! She shares how she pulled it off and some tips for those running the Abbott World Marathon Majors Age Group Championships—hint: don’t do it in Chicago. We have a sponsor for this episode, Lagoon, a customized pillow that we are both using enthusiastically. Check out Lagoon at https://lagoonsleep.com/pages/run-farther-faster-and-lagoon Use the code RFF for 15% off. Finally, enter to win a pair of Goodr sunglasses—just leave us a 5-star review on Apple Podcasts in September. Don’t forget to follow us on Instagram and Facebook (Run Farther & Faster).
Oct 10, 202301:28:11
Episode 184: 529 Isn’t Just a College Savings Plan—Boston Marathon 2024 Buffer

Episode 184: 529 Isn’t Just a College Savings Plan—Boston Marathon 2024 Buffer

We interrupt our regularly scheduled program this week to discuss the big reveal—the Boston Marathon announced that only qualified runners who ran 5 minutes and 29 seconds faster than their qualifying time were accepted. We discuss the why, what, and who of this. We also share our thoughts on how to improve the current selection process. Please join us on October 22 at 10:30 for a book signing and discussion with Christine Yu, past podcast guest and author of Up to Speed. Tickets can be found here. https://www.eventbrite.com/e/book-discussion-and-signing-with-sports-journalist-and-author-christine-yu-tickets-710699189407. Finally, enter to win a pair of Goodr sunglasses—just leave us a 5-star review on Apple Podcasts in September. Don’t forget to follow us on Instagram and Facebook (Run Farther & Faster).
Sep 30, 202333:59
Episode 183: Brad Stulberg Shares How to Master Change

Episode 183: Brad Stulberg Shares How to Master Change

We are beyond excited to release this episode with Brad Stulberg, who just wrote the (already) bestseller, Master of Change. Brad researches, writes, and coaches on mental health, well-being, and sustainable excellence. He is also the bestselling author of The Practice of Groundedness. He regularly contributes to the New York Times and his work has been featured in the Wall Street Journal and the Atlantic, among other outlets. In his coaching practice, Brad works with executives, entrepreneurs, physicians, and athletes on their mental skills and overall well-being. Brad hosts the podcast the Growth Equation with Steve Magness and is a former distance runner turned powerlifter. Please share this episode with anyone in your life who is navigating a big change! Please join us on October 22 at 10:30 for a book signing and discussion with Christin Yu, past podcast guest and author of Up to Speed. Tickets can be found here. https://www.eventbrite.com/e/book-discussion-and-signing-with-sports-journalist-and-author-christine-yu-tickets-710699189407. We have a sponsor for this episode, Lagoon, a customized pillow that we are both using enthusiastically. Check out Lagoon at https://lagoonsleep.com/pages/run-farther-faster-and-lagoon Use the code RFF for 15% off. Finally, enter to win a pair of Goodr sunglasses—just leave us a 5-star review on Apple Podcasts in September. Don’t forget to follow us on Instagram and Facebook (Run Farther & Faster).
Sep 22, 202353:07
Episode 182: Get out of Your Own Way: Five Common Patterns That Can Hinder Progress

Episode 182: Get out of Your Own Way: Five Common Patterns That Can Hinder Progress

The title of this episode sums it up. After coaching for 14 years, we frequently see patterns, many of which are positive, but some are negative and, as a result, hinder runners’ ability to improve and most importantly stay healthy! We discuss five common patterns— without judgment—just observation—that we see, how to identify them, and ways to break them. Please join us on October 22 at 10:30 for a book signing and discussion with Christin Yu, past podcast guest and author of Up to Speed. Tickets can be found here. https://www.eventbrite.com/e/book-discussion-and-signing-with-sports-journalist-and-author-christine-yu-tickets-710699189407. We have a sponsor for this episode, Lagoon, a customized pillow that we are both using enthusiastically. Check out Lagoon at https://lagoonsleep.com/pages/run-farther-faster-and-lagoon Use the code RFF for 15% off. Finally, enter to win a pair of Goodr sunglasses—just leave us a 5-star review on Apple Podcasts in September. Don’t forget to follow us on Instagram and Facebook (Run Farther & Faster).
Sep 14, 202334:43
Episode 181: Dr. Kevin Stone Shares How We Can Creatively Avoid and Treat Injuries.

Episode 181: Dr. Kevin Stone Shares How We Can Creatively Avoid and Treat Injuries.

Crazy story—while we were recording our episode last week and updating our listeners on Julie’s ACL recovery, we received an email from Dr. Kevin Stone, a world-renowned orthopedic surgeon and expert in sports medicine and orthopedics, who specializes in finding ways to treat injuries in addition to or as an alternative to surgery. In this episode, Dr. Stone shared why we need to be creative with our approach to injury and explore cutting edge therapies such as PRP to return to running stronger. Dr. Stone is the author of the book, Play Forever, which is all about how to stay injury-free, and is the Chairman of the Stone Research Foundation, which focuses on the achieved of accelerating healing in joints. Check out Dr. Stone’s work at www.stoneclinic.com. He also provides free online consultations. Thanks to Dr. Stone for joining us. We have a sponsor for this episode, Lagoon, a customized pillow that we are both using enthusiastically. Check out Lagoon at https://lagoonsleep.com/pages/run-farther-faster-and-lagoon Use the code RFF for 15% off. Finally, enter to win a pair of Goodr sunglasses—just leave us a 5-star review on Apple Podcasts in September. Don’t forget to follow us on Instagram and Facebook (Run Farther & Faster).
Aug 31, 202347:02
Episode 180: Julie Shares an Update
Aug 19, 202333:44
From Boston to the Beltway, Fogell Mcloving (Jonathan Ladson) Shares How He Finds Joy in the Journey
Aug 10, 202301:28:36
Episode 178: Five Small Training Changes That Lead to Big Performance Gains, a Coaching Episode
Jul 21, 202338:54
Episode 177: Melody Fairchild Empowers Young Athletes to Run Happy and Healthy
Jul 07, 202301:23:19
Episode 176: Kids and Sports—A Conversation with Registered Dietitian, Amy Goldsmith
Jun 30, 202301:11:35
Episode 175: Harold Rosen Proves That Age Is Just a Number
Jun 23, 202301:20:30
Episode 174: Tips for Setting up a Successful Summer Training Cycle for a Fast Fall

Episode 174: Tips for Setting up a Successful Summer Training Cycle for a Fast Fall

In this coaching episode, we provide essential tips for ensuring that your summer training leads to fall gains. Topics include: setting appropriate goals, pacing for heat and humidity, fueling in the summer months, fitting in training while navigating summer travel and schedules, and ways to find joy in running. We also announce the winner of this month's drawing. For all who entered and left a podcast review, thank you! If you haven't left a review, please feel free to do so. Lastly, find us on social media on Instagram, Facebook, and Twitter under Run Farther & Faster. Thanks for listening!
Jun 02, 202341:59
Episode 173: If the (Super) Shoe Fits, Wear it! A Conversation with RnJ’s Kelly Scherf

Episode 173: If the (Super) Shoe Fits, Wear it! A Conversation with RnJ’s Kelly Scherf

Kelly Scherf, who we refer to as the shoe whisperer, is back to share the ins and outs of super shoes. Kelly is the apparel buyer for RnJ Sports and a seasoned runner and coach. Kelly has been providing fittings for runners of all levels, from elite to very beginner, for over 20 years. In this conversation, we talk super shoes, including what defines a super shoe, when to wear them, how to use them, and why we need to carefully weigh whether to wear them. Kelly can be found at RnJ Sports (301) 881-0021, where she kindly mentioned that she is available for questions and consultation. RnJ Sports (www.RnJsports.com) is located on Parklawn in Rockville. Thanks for listening and if you enjoyed the show, please leave us a five star review. Find us on social media— @runfartherandfaster—We are on Instagram, Facebook, and Twitter.
May 25, 202301:19:29
Episode 172: Sports Science Journalist and Author, Christine Yu
May 11, 202301:06:09
Episode 171: YES YOU CAN! A Conversation with Boston Marathon Legend, Rick Hoyt, and his Brother, Russ Hoyt

Episode 171: YES YOU CAN! A Conversation with Boston Marathon Legend, Rick Hoyt, and his Brother, Russ Hoyt

We are so thrilled to welcome Rick Hoyt, and his brother, Russ, both of whom are the children of Dick Hoyt.  Dick, who passed away at age 80 in 2021, and his son, Rick, are the dynamic duo known as Team Hoyt that competed together in various athletic endeavors, including 72 marathons and six Ironman triathlons. Rick and his father ran the Boston Marathon 32 times, and we always loved seeing them along the course. Talking with Rick and Russ and hearing Rick's story firsthand brought tears to our eyes. In addition to competing as a dynamic duo for over four decades, the Hoyts started the Hoyt Foundation, which provides inclusion opportunities for disabled young people.  Its motto, Yes You Can, is behind everything the Hoyts have accomplished, including Rick’s graduation from Boston University, thanks to the unwavering insistence of Dick and Rick's mom, Judy, that Rick attend public school and eventually Boston University where Rick graduated in 1993.  While Rick is no longer running races, Team Hoyt is going strong with teams at the Boston Marathon every year, including this year, when Dick’s grandkids/Russ’s children ran on behalf of Team Hoyt.  Now, for the first time this year, the Hoyt Foundation is hosting the first annual Dick Hoyt Memorial Yes You Can Run Together on Saturday May 27th in Hopkinton at 8:30 am.  It’s a five mile race to commemorate the Hoyt's first race distance together.  There is also a VIRTUAL OPTION for all listeners to participate. For more information on how to register, check out https://raceroster.com/events/2023/71383/the-dick-hoyt-memorial-yes-you-can-run-together. Thanks to our editor, Erin Bryant, for her work on this episode and to all of you for listening. Please leave a review wherever you get your podcasts! Interested in coaching? Check us out on Instagram and Facebook (under Run Farther & Faster) or send an email to julieandlisa@runfartherandfaster.com. Thanks for listening.
May 03, 202351:18
Episode 170: Lisa and Julie's Boston Marathon 2023 Recap
Apr 26, 202301:21:32
Episode 169: Live Show from the Boston Marathon-Podium Pioneers!

Episode 169: Live Show from the Boston Marathon-Podium Pioneers!

What an honor to co-host a panel of pioneering women with Cherie Louise Turner of Women’s Running Stories. A huge thank you to these fabulous pioneer women for continuing to share their knowledge and stories! All three women on the panel were among the best in the world during their running careers and helped lay the foundation for women’s marathoning. They have also been instrumental in moving the sport forward through activism and coaching. The panelists:

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/
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Ways to Connect and Engage with Women's Running Stories
Instagram: @womensrunningstories
Twitter: @WomenRunStories
Website: womensrunningstories.com
Apr 24, 202350:35
Episode 168: Tips for Boston Marathon Tapering and Spectating (with Spectating Expert Darren Sapper)

Episode 168: Tips for Boston Marathon Tapering and Spectating (with Spectating Expert Darren Sapper)

With less than two weeks until the 2023 Boston Marathon, we share our A to Z tips for a successful taper. We also welcomed Julie's husband, Darren, who spectated seven Boston Marathons with kids of all ages/stages between 2007 and 2022. Darren provides excellent tips for a successful specatating experience. Lisa also shares details about her Cherry Blossom Ten Mile Run experience. Join us on Sunday, April 16th, at the Expo at 1:00 for our Podium Pioneers Panel with Cherie Louise Turner. We will be interviewing three podium pioneers, Marilyn Bevans, Jacqueline Hansen, and Patti Catalano Dillon. Also join us for our shakeout run on Sunday, April 16th, at Brewer Fountain in the Boston Common.

Thanks to all who left us reviews on Apple Podcasts! We SO appreciate your feedback!

Happy Taper!
Apr 05, 202301:13:57
Episode 167: Alisa Harvey

Episode 167: Alisa Harvey

What an incredible honor to talk with one of our running she-roes, Alisa Harvey! Alisa, a National Black Distance Running Hall of Fame inductee who was featured in the documentary, Breaking Three, shares her journey from high school track star to professional athlete, to master athlete, which propelled her to a lifetime of accomplishments! To name a few, Alisa broke 4:30 in the mile, won gold at the Pan Am Games,
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!
Mar 31, 202301:06:03
Episode 166: Exciting Boston Marathon Update with Cherie Louise Turner

Episode 166: Exciting Boston Marathon Update with Cherie Louise Turner

We are so excited to announce an exciting event with Cherie Louise Turner! Cherie is the host of the Women’s Running Stories (formerly Strides Forward) (@womensrunningstories) Podcast, and we are so excited to collaborate with her again this year!
Mar 25, 202301:18:34
Episode 165: Physical Therapist, Rachel Miller, Shares How to Avoid Injury before the Boston Marathon

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

Please follow, share and review our show!


Thank you!

Mar 18, 202301:13:27
Episode 164: Why the Boston Marathon Is a PR Course and How You Can Make That Happen
Mar 11, 202301:06:00
Episode 163: Sports Psychologist, Dr. Justin Ross Is Back to Help You Maximize Your Running Potential with Joy!

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.

Mar 02, 202301:16:25
Episode 162: Dial in Your Nutrition for Boston and Beyond: Kelsey Beckmann Pontius, RD, Is Back!

Episode 162: Dial in Your Nutrition for Boston and Beyond: Kelsey Beckmann Pontius, RD, Is Back!

We welcomed registered sports dietitian and two-time Olympic Trials Qualifier, Kelsey Beckmann Pontius, back to the podcast. In this episode Kelsey maps out a fueling blueprint for Boston that can also be used for any marathon. Nutrition is the one element of our training that we can control, so why not optimize it now?! Kelsey is the owner of Meteor Nutrition (www.meteornutrition.com) through which she provides nutrition services to runners of all levels.  Kelsey grew up playing competitive soccer, and eventually ended her career as a D1 soccer player to become an elite distance runner.  Her advice in this episode is golden. With less than two months to go until the Boston Marathon, now is a great time to map out a nutrition plan, and implement that plan during training runs to train your gut well before race day.  Kelsey shares how and why training with fuel and racing with fuel are game changers for runners of all levels. In addition to her website, Kelsey can be found on Instagram at www.instagram.com/sportsdietitankelsey or on Facebook at @meteor nutrition.  We are so thrilled to share Kelsey's knowledge and expertise with all of you.   Please leave us a five star review on wherever you get your podcasts.  This helps other listeners find us. Check us out on Facebook (Run Farther & Faster), Instagram (@runfartherandfaser) and Twitter (@Runfartherfast). Interested in taking your running to the next level? Contact us for private coaching at julieandlisa@runfartherandfaster.com.
Feb 24, 202301:11:55
Episode 161: Shawanna White Keeps It Positive (and Fast)!

Episode 161: Shawanna White Keeps It Positive (and Fast)!

We've been following Shawanna White's running trajectory for years on Instagram, and we were so thrilled to finally meet her in person!  Shawanna was one of the nine amazing women featured in the documentary, Breaking Three Hours: Trailblazing African-American Women Marathoners, and holds the record for the most sub three-hour marathons for United States-born Black female marathoners.  Shawanna is a physical education teacher in Columbia, South Carolina, and never misses the opportunity to bring joy to her students and the running community.  In 2022, Shawanna was inducted into the National Black Distance Running Hall of Fame.  In this episode, Shawanna shares how she navigates injury, runs faster as a master (she's 43), and the secrets to her longevity in competitive running.  We so appreciate Shawanna sharing her story with us. She embodies positivity and grit, and is a bright light in the running community.  Follow Shawanna on Instagram (@peachtreerunner26.2) to learn more about her training, particularly her paces--she truly runs her easy runs easy--and her races--she runs her hard runs hard! Interested in coaching with Run Farther & Faster?  Contact us with julieandlisa@runfartherandfaster.com to set up a coaching call.  Thanks to all who have left reviews of our podcast.  We so appreciate your support!
Feb 10, 202301:20:33
Episode 160: Masters Champion April Lund—from Addict to Elite

Episode 160: Masters Champion April Lund—from Addict to Elite

Our guest this week, the amazing April Lund, shared her incredible journey from addict to elite runner in just a few years. April, age 41, recently won the Masters women's race at the USATF Cross Country Championships and will represent the United States with Ben Bruce on 2/19 at the World Masters Athletics Short Course Cross Country Championships in Bathurst, Australia. We caught up with April before she left for Australia, and wow she is a force! In 2015, April was an alcoholic in an abusive relationship. While she had run in high school and briefly in college, she hadn’t run a step in years. With the encouragement of her husband and deep faith, April stopped drinking and used running as a tool in her recovery. She ran her first 5K in 27 minutes in 2015. Within a few years, she transitioned into an elite runner with a PRs in every distance, including a marathon PR of 2:39. April looks forward to crushing that marathon PR at Boston 2023, where she will be running in the elite field. April shares how balances training with her career as a full-time coach, along with her running and fueling philosophies. Most importantly, April shares how her gratitude for running and second chances have propelled her tremendous success. April can be found on Facebook and at Aprillundfitness.com. Thanks to April for sharing her incredible story! We have a favor to ask you--could you leave us a five star review in Apple Podcasts or wherever you listen? Help us spread the word about our podcast and thank you for listening! For information on our coaching, check out; linktr.ee/Runfartherandfaster
Questions? Feel free to email us at julieandlisa@runfartherandfaster.com
Feb 04, 202301:13:44
Episode 159: Anthony “Tony” Reed, Co-Founder and Executive Director of the National Black Marathoners Association

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!  

Jan 26, 202301:00:15
Episode 158: A Coaching Episode: Ten Training Hacks to Help You Run Your Best Boston Marathon and Beyond
Jan 20, 202334:33
Episode 157: Justine Galloway Shares How She Runs Backwards to Achieve Record Setting Goals Ahead

Episode 157: Justine Galloway Shares How She Runs Backwards to Achieve Record Setting Goals Ahead

After learning about 3 x Boston Marathoner, Justine Galloway’s journey on the Today Show, we had to reach out to se if she would share her story on the podcast. We are so grateful that Justine agreed to do so! Justine, a former runner for Rutgers University and a 3:16 marathoner, was diagnosed with Runner’s Dystonia at age 31 after suddenly not being able to run without extreme difficulty. Rather than quit the sport, she figured out a way to keep moving forward…by running backwards. Since her diagnosis, Justine has run 7 half marathons and the New York City Marathon backwards. In doing so, she set two World Records. What is most inspiring about Justine is her ability to take a seemingly insurmountable obstacle and turn it into an opportunity. Justine can be found on Instagram at Rennur316. Give her a follow and help her inspire others to overcome seemingly impossible challenges. Speaking of obstacles, don’t miss our bonus interview with the amazing Noah S., Lisa’s nephew, at the end of the episode.
Jan 13, 202301:16:45
Episode 156: Boston Marathon Training Myths and Tips

Episode 156: Boston Marathon Training Myths and Tips

We are kicking off the Boston Marathon 2023 training cycle by busting popular marathon training myths to help you run your best Boston or spring marathon! If you are seeking coaching for the Boston Marathon, check out our group (virtual) coaching program.  We also continue to offer individual coaching.  Check out our website, social media, or email us at julieandlisa@runfartherandfaster.com.

Thanks for listening!

Jan 06, 202345:34
Episode 155: Lanae Brody, ACL Champion and People Magazine Senior Reporter

Episode 155: Lanae Brody, ACL Champion and People Magazine Senior Reporter

After Julie provided a post-surgery update, we welcomed the amazing Lanae Brody, a Los Angeles-based reporter whose ACL journey was featured in People Magazine recently. Lanae shares how she tore her ACL, endured multiple surgeries, and ultimately became a marathoner and Team for Kids Champion. Lanae can be found on Instagram @lanaebrody (www.instagram.com/lanaebrody) or through her Team for Kids donation link.  https://runwithtfk.org/Profile/PublicPage/94185?enableBack=True. Interested in run coaching with us? Check out our Boston Group training program and our private virtual coaching. https://linktr.ee/Runfartherandfaster

HAPPY HOLIDAYS!

Dec 23, 202201:27:30
Episode 154: Emily Pifer, Author of the Memoir, The Running Body
Dec 16, 202254:56
Episode 153: Better Days Ahead

Episode 153: Better Days Ahead

In this episode, Lisa interviews Julie, who shares some tough news. The audio in this episode is a little rough in a few spots, so please forgive us. Thanks for listening.
Dec 09, 202239:38