Runners of The Bay
By Runners Of The Bay
Runners of The Bay Jan 10, 2023
Episode 122: Dr. Jason Tso on Running with Your Heart
This week we talk to Dr. Jason Tso, a board-certified cardiologist with the Sports Cardiology Program and the Center for Inherited Cardiovascular Disease and Stanford’s Medical director of the Sports Cardiology Program. We talk about his path from road cycling to sports cardiology and advancing research to learn more about heart health in endurance athletes. Dr. Tso shares research on endurance sports and longevity, how heart rate data can inform training, and his own experiences as a marathoner! In addition, we talk about the Stanford Center for Inherited Cardiovascular Disease’s 5k race on April 21st and we encourage all of our listeners to sign up!
Some highlights from our conversation:
🧬What the research tells us about heart health in endurance athletes
🤷Is there such a thing as too much exercise
🫶How fast and how long to run to optimize for longevity
🩻Maintaining cardiovascular health when you have to take a break from running
🫀What HRV can and can’t tell us
⌚️What metrics to pay attention to
🎽Spots are going fast for the My Heart Counts 5k race. Sign up now!
You can find us on Instagram and X @runnersofthebay
Check out our website www.runnersofthebay.com and send us an e-mail at runnersofthebay@gmail.com.
Music is California by The Spectacular Fantastic.
Mixing and editing by Brian Walters at Singletrack Sound.
Episode 121: Anna Louden is Going All In
This week we are sharing our conversation with 𝗔𝗻𝗻𝗮 𝗟𝗼𝘂𝗱𝗲𝗻, a road and trail runner, member of the Impalas, OTQ 2020, and 2022 Team USA Gold Medalist in the 100K. We have a fun and fascinating conversation about the power of teammates, going all in on running this year, training with a coach, and going after big goals when the fire is stoked!
Some highlights from our conversation:
👟Training for Black Canyons and doing her first 115 mile week!
🎽 Taking a year off from work to focus on running
🥳 Finding the right coach and how she’s keeping training fun
🦌Learning about the Impalas while at a bar in SF
🤩 The power of running with a team and believing in others as a way to believe in yourself
📈How she went from a lifetime goal of breaking 3 hours in the marathon to qualifying for the Olympic Trials in 2020
🌎Falling in love with ultrarunning and learning about new goals and bucket list races
🏋️♀️How fueling and strength training have been her superpower!
You can find Anna on Instagram @akacius and follow her training on Strava
You can find us on Instagram and Twitter @runnersofthebay
Check out our website www.runnersofthebay.com and send us an e-mail at runnersofthebay@gmail.com.
Music is California by The Spectacular Fantastic.
Mixing and editing by Brian Walters at Singletrack Sound.
Episode 120: Abbie McNulty ran the Olympic Marathon Trials and is Just Getting Started
In this episode we talk to Abbie McNulty just a few days after she ran the 2024 Olympic Marathon Trials in Orlando! Abbie is a former Stanford Track & Field and Cross Country Athlete. After college, Abbie ran for the Reebok Boston Track Club (based in Charlottesville, VA) before making her way back to the Bay Area. Abbie overcame injuries and other challenges to toe the line at CIM this past December to qualify for the Olympic Marathon Trials in her first marathon. Abbie works full-time and trains with other talented runners in San Francisco.
Some highlights from our conversation:
💪 Staying tough during the last few miles of the trials when things started to get hard
💫 Expectations of what being a professional runner was supposed to look like when she graduated college
🌉 Training in San Francisco with some of the most talented runners in the country
🩷 Meeting, training, and competing with her partner, fellow runner, Colin Bennie
🌲 The ultimate Stanford Cross-Country team
🎽 Her future marathon plans
You can find Abbie on Instagram.
You can find us on Instagram and Twitter @runnersofthebay
Check out our website www.runnersofthebay.com and send us an e-mail at runnersofthebay@gmail.com.
Music is California by The Spectacular Fantastic.
Mixing and editing by Brian Walters at Singletrack Sound.
Episode 119: Cal Calamia on Pioneering Change
In this episode we talk to Cal Calamia fresh off their win at the New York City Marathon! Cal is a marathoner, educator, poet, and an inclusivity activist for trans and nonbinary athletes. In November, Cal became the first trans nonbinary athlete to be granted a therapeutic use exemption for testosterone by the US Anti-Doping agency. This trailbreaking first is a complicated story that Cal generously shares with us. Cal recently got their masters in creative writing from USF and talks about the interplay between creativity and running. They share their work to get races to include nonbinary divisions and how important it is to make everyone feel recognized and celebrated and included!
Some highlights from our conversation:
✍️ How Writing and running allow them to connect with themselves and feel connected to others
😅 Finding joy in running and competition in high school
🤩 A sneak peek of the name of their upcoming collection of poems!
⏩️ How running may have accelerated their understanding of their gender identity
🌉 How Spain and San Francisco showed them the joy and connection within the trans community
🎓 The beauty and honesty of transitioning while teaching
✊ What pushed them to apply for the therapeutic use exemption
🏆 The joy of racing authentically and winning the nonbinary division at the San Francisco Marathon, New York City marathon, and Bay to Breakers
🥳 Making sure that we celebrate the winners for all divisions at races
You can find Cal on Instagram, Strava, and check out their website!
You can find us on Instagram and Twitter @runnersofthebay
Check out our website www.runnersofthebay.com and send us an e-mail at runnersofthebay@gmail.com.
Music is California by The Spectacular Fantastic.
Mixing and editing by Brian Walters at Singletrack Sound.
Episode 118: Emily Oster is a Marathoner!
In this episode we talk to Emily Oster, fresh off her run at CIM! If you have a kid or are expecting, you know of Emily. Emily is an Economist, Professor, Writer, Podcaster, Parent, and now, a MARATHONER! Emily is the founder of the podcast and newsletter, Parent Data. Parent Data, along with her books Expecting Better, Cribsheet, and The Family Firm, takes a data-driven approach to questions around pregnancy and parenting. She blends economics, statistics, and common sense to make the journey of parenting just a little easier. Emily is also an avid runner and a huge fan of the sport. If you follow her on Instagram you get to see Emily at the end of her runs most mornings, dishing out the parenting advice we so crave.
Some highlights from our conversation:
🎽 Why Emily went from running for enjoyment (and mental health) to racing
🌟 What makes Emily a fan of the sport
🍩 What it’s like to run with Molly Huddle (and Shane Quinn)
📊 How working experts has changed how she approaches her training and fueling
💨 Why a bad workout impacts us more than a bad email or bad day at work
🏁 Her determination to finish CIM and who, in particular, was following along
😬 Why agreeing to give a talk the day after a marathon is a very bad idea
You can find Emily on Instagram @profemilyoster and make sure to subscribe to the Parent Data podcast and Newsletter. And check out the Parent Data website which also links to everything!
You can find us on Instagram and Twitter @runnersofthebay
Check out our website www.runnersofthebay.com and send us an e-mail at runnersofthebay@gmail.com.
Music is California by The Spectacular Fantastic.
Mixing and editing by Brian Walters at Singletrack Sound.
Episode 117: Zach Litoff on the Art of Running Fast
This week we are sharing our conversation with Zach Litoff, runner, artists, and Santa Clara Alumni. Zach ran a 14:13 at Tracksmith’s Twilight 5000 in San Francisco this summer and paced a blistering heat 1 at the Oakland Twilight 5000. We had a fascinating conversation about his experience falling in love with running, building team culture, creativity and taking chances to pursue the things he loves.
Some highlights from our conversation:
❤️🔥 Loving running first and learning how to be competitive
🎽 Helping build Santa Clara’s track and XC programs
🤸 How trampoline tricks made him into a steeplechaser
⚙️Finding balance between running and other parts of his identity
🪩 Useful delusion to manage the pain of racing
🤝How his running and creativity go hand-in-hand
💡Starting and growing his design firm Litoff Studio
🤩Holding on to the things that brought him child-like joy
You can find Zach on Instagram @zachlitoff, his deign studio @litoffstudio and follow his training on Strava
You can find us on Instagram and Twitter @runnersofthebay
Check out our website www.runnersofthebay.com and send us an e-mail at runnersofthebay@gmail.com.
Music is California by The Spectacular Fantastic.
Mixing and editing by Brian Walters at Singletrack Sound.
Episode 116: Jay Holder is back! NYC Marathon, Running USA, and 1989 (Taylor's Version)
Jay Holder is back! We talked to Jay fresh off three very important events: the New York City Marathon; the announcement that he will be the new Executive Director of Running USA; and of course, 1989 (Taylor’s Version).
We kick things off by talking about the New York City Marathon and what his role was at the race. We then get into some exciting career news and what Jay’s future being front and center in the running industry will look like. There’s also some trials talk. We wrap it up getting to the real reason we came back together - 1989 (Taylor’s Version). We talk not only, Taylor, but about the impact of pop music in general, and about Jay’s love for the band Guster.
Some highlights from our conversation:
📈Why getting older as a runner is actually a great thing
🗽The New York City Marathon, specifically the women’s race
🇺🇸Why we’ll all watch the Trials, no matter what time they’re held (update: as of 11/15 they will be at 10am ET), and the amazing job the Orlando LOC does with their races
👋 Knowing when it’s time to make a change in your career and being ok taking risks
🩵Why 1989 is one of the best pop albums ever made
🕛The importance of nostalgia in music
💽 How Jay found Guster and his love (and commitment) for the band
You can follow Jay on X @@jauntingjourno, on Instagram @jayholderruns, and on Strava. Also be sure to check out Running USA.
Episode 115: Reisel Berger takes an integrative approach
This week we talked to Reisel Berger, runner, mother, and psychiatric clinical pharmacist. Reisel shares her experience with running, developing tools and an integrative approach to cope with mental illness, motherhood and running, her work as a psychiatric clinical pharmacist, and starting her own consulting business.
Some highlights from our conversation:
🥇How high expectations impacted her running performance
🌿 Her experience with an eating disorder
🔨 The downside of using running as therapy
💫 How a bigger life made her mental illness smaller
🐣 How motherhood has changed her relationship with running
♾️ Developing an integrative approach to mental health
Check out Reisel’s website for more information about her and her work. You can find us on Instagram and X @runnersofthebay
Check out our website www.runnersofthebay.com and send us an e-mail at runnersofthebay@gmail.com.
Music is California by The Spectacular Fantastic.
Mixing and editing by Brian Walters at Singletrack Sound.
Episode 114: Mimi's Post-Berlin Marathon Stream of Consciousness
Welcome to a peak inside Mimi's brain a little over 24 hours post Berlin Marathon.
This episode is unedited, unfiltered, and probably a little all over the place.
Enjoy!
Episode 113: Taking on the Twilight 5000 with Amanda Wiggenhorn, Kevin O'Connell, and Penelope Ferraro
In this episode we talk to three participants in the SF Twilight 5000 pre and post race: Amanda Wiggenhorn, Kevin O'Connell, and Penelope Ferraro.
We talk about what led them to sign up for the race, what there expectations were, and how it all turned out! We also got to know Amanda, Kevin, and Penelope and what brought them to the sport. Each one of them had a very different journey to running and they all have big goals for the future.
Episode 112: David Lam on the path to Western States and diversity and inclusion in trail running
David Lam is back! David had an incredible experience racing Western States for the first time and we couldn’t resist the chance to hear all about the build up, race, and his thoughts on equity, inclusion and diversity in trail running.
Some highlights from our conversation:
🤓 Training for Western States without a coach
🎽 Racing all of the oldest races in the US in his build up
📖 The book that helped him train his mind for the race
🎉How running 100-miles is like returning to childhood
✨ The sparks of joy he encountered during the race
🧑🤝🧑His amazing crew and how he picked those people to be by his side
❤️🩹How the running community helps him grieve
👋The importance of seeing people who look like you at races
🤗The work he’s doing with organizations to expand access to trail racing and running
You can find David on Instagram @davidtlam and follow his training on Strava
You can find us on Instagram and Twitter @runnersofthebay
Check out our website www.runnersofthebay.com and send us an e-mail at runnersofthebay@gmail.com.
Music is California by The Spectacular Fantastic.
Mixing and editing by Brian Walters at Singletrack Sound.
Episode 111: Christine O'Connell of Oh! Run Club (and so much more)
This week we talked to Christine O’Connell, runner, Co-founder of @o.h.run.club, member of WeRunSF, Hella Bae running and noe valley run club (co-captain for this too), and ambassador for @runlocalevents, @guenergylabs, @garminfitness, @runlikeagirl_ca, @blueskyendurance, @oakrunco, and advocate for Crohn’s and Colitis. Christine shares her experience as a runner with ulcerative colitis, her passion and deep involvement with the running community, running while pregnant and postpartum, and shares behind the scenes details of the 100x1 mile women’s World Record relay race.
Some highlights from our conversation:
🙌Running as a social outlet and ending runs at donut shops 🍩
🚽Being diagnosed with ulcerative colitis in 8th grade and how she went from hiding her diagnosis to making it part of her public identity
🤳Fun details about DMs and timing strategy around for the 100x 1 mile relay World Record
💩Doing Strava art with @chanarchy
👟 Why you should go to Run Club Fest in SF on October 15
Follow Christine on Strava and Instagram
You can find us on Instagram and Twitter @runnersofthebay
Check out our website www.runnersofthebay.com and send us an e-mail at runnersofthebay@gmail.com.
Music is California by The Spectacular Fantastic.
Mixing and editing by Brian Walters at Singletrack Sound.
Episode 110: Danielle Domenichelli and Malcolm Richards on setting records and finding your place in running
This week we are sharing a conversation with Danielle Domenichelli & Malcolm Richards, a bay area running power couple! Malcolm is a longtime member of the West Valley Track Club OTQ’ed in the marathon in 2012, 2016, 2020 and 2024, and he set the indoor marathon record in 2016 and 2018. Danielle is a talented runner (All American in the 5 and 10k and 1:16 half marathon) and has spent a decade working for Sacramento Running Association. Malcolm and Danielle share their running stories, how they met, working in the running industry, chasing big goals, and having a baby on the way!
Some highlights from our conversation:
♥️ How friend of the pod @lasala916 played matchmaker
😍 What sparked their passion for running as children
🤕 Chasing dreams when injuries keep getting in the way
🔂 The inspiration for and experience of setting the indoor marathon record at the Armory in NYC
👟 What keeps Danielle working in the running industry
🔆 Staying motivated and chasing new goals to keep running fun and challenging
Follow Malcolm on Strava and Instagram and Danielle on Strava and Instagram.
You can find us on Instagram and Twitter @runnersofthebay
Check out our website www.runnersofthebay.com and send us an e-mail at runnersofthebay@gmail.com.
Music is California by The Spectacular Fantastic.
Mixing and editing by Brian Walters at Singletrack Sound.
Episode 109: SFRC x ROTB Exchanging Experiences with Sharon Finston & Carolyn Latham
In our fourth Exchanging Experiences live podcast conversation at San Francisco Running Company we talk with the incredible mother daughter duo, Sharon Finston & Carolyn Latham. Sharon and Carolyn share the equestrian origins of Western States and their family’s multi-generational history participating in the Western States Trail ride commonly known as the Tevis Cup.
Exchanging Experiences is a live event held at SFRC in San Anselmo at 6pm on the 4th Wednesday of each month. Subscribe to SFRC’s Youtube so you can catch the livestream and follow SFRC on Instagram.
Some highlights from our conversation:
🐎How the Tevis Cup lead to Western States
🐴The training process for a endurance horse race
🩺 The logistics of vet checks, aid stations, and strict cutoff times
🏆Why Western States should have its own version of the Haggin Cup
🏅The quest to join the elite group of women who have raced the Tevis Cup and Western States
Follow Carolyn on Instagram and learn more about the Tevis Cup.
Thank you to Helke Ramos, Ted Knudsen, Leo Pershall, and Tony DiPasquale for making this possible.
Live audio and visual support by Tony DiPasquale.
You can find us on Instagram and Twitter @runnersofthebay
Check out our website www.runnersofthebay.com and send us an e-mail at runnersofthebay@gmail.com.
Music is California by The Spectacular Fantastic.
Mixing and editing by Brian Walters at Singletrack Sound.
Episode 108: SFRC x ROTB Exchanging Experiences with Oscar Mejorada
In our third Exchanging Experiences live podcast conversation at San Francisco Running Company supported by Nike Trail we talk with Oscar Mejorada. Oscar shares his story of building community, creating a legendary route from the top of Tam, across the East Bay to the top of Diablo and back again, and negative splitting the Boston Marathon!
Exchanging Experiences is a live event held at SFRC in San Anselmo at 6pm on the 4th Wednesday of each month. Subscribe to SFRC’s Youtube so you can catch the livestream and follow SFRC on Instagram.
Some highlights from our conversation:
💪How personal drive, communal connection, and a love for being outside inspired him to start running
🦄The magic of feeling good in the final miles of a marathon
👏 Fostering supportive and motivating community around athletics
⛰️Developing an epic route from Mount Tam to Mount Diablo and back
👟 How the SFRC community fuels motivation and drives collective achievement
Follow Oscar on Instagram and Strava.
Thank you to Helke Ramos, Ted Knudsen, Leo Pershall, Tony DiPasquale, and Erin Edmundson for making this possible.
Live audio and visual support by Tony DiPasquale.
You can find us on Instagram and Twitter @runnersofthebay
Check out our website www.runnersofthebay.com and send us an e-mail at runnersofthebay@gmail.com.
Music is California by The Spectacular Fantastic.
Mixing and editing by Brian Walters at Singletrack Sound.
Episode 107: Peggy Lavelle and Shawn Sax on the quest to reclaim the Women's 100 x 1 mile World Record
This week we talk to Peggy Lavelle and Shawn Sax about the SF women's 100x 1 mile world record attempt! Shawn is a runner, SFRRC board member, and director for the world record attempt relay, and Peggy is a pioneer for women’s running and a participant in past world record breaking relays. Shawn and Peggy share their personal running journeys, the evolution of San Francisco’s running community, the details of what it takes to put on a relay of this size, and their efforts to elevate women in sports.
If you can run a 5:35 mile (or faster) and want to participate in the relay taking place on June 3 at Cox stadium in SF, learn more here. Volunteers, pacers, and spectators are welcome!
Some highlights from our conversation:
👟What it was like being a women running in 1970’s
🙌The origins and evolution of the Impalas racing team
📈Shawn’s journey from being the slowest person in school to a passionate runner
♟️The logistics and strategy of a 100-person relay
📣Recruiting a diverse team of women with a 50 year age range
🏆Peggy’s story of running in the 1977 relay that set the original world record
Learn more about the SF Women’s 100x 1 mile relay here.
You can find us on Instagram and Twitter @runnersofthebay
Check out our website www.runnersofthebay.com and send us an e-mail at runnersofthebay@gmail.com.
Music is California by The Spectacular Fantastic.
Mixing and editing by Brian Walters at Singletrack Sound.
Episode 106: SFRC x ROTB Exchanging Experiences with Katherina Laan
This is our second Exchanging Experiences live podcast conversation at San Francisco Running Company supported by Nike Trail with the Queen of Tam herself, Katherina (Kati) Laan. In this episode Kati shares her stories as a legendary local ultrarunner, being a mother of three, and her incredible FKT for summiting Mt Tam 16 times!
Exchanging Experiences is a live event held at SFRC in San Anselmo at 6pm on the 4th Wednesday of each month. It is also streamed live on SFRC’s YouTube channel. Follow SFRC on Instagram for more information.
Some highlights from our conversation:
💡What inspired her to start running in her 30s
🏅How her racing has changed from her first race to now
👏 How the SFRC community inspired her to jump into trail running and ultramarathons
⛰️The story behind her FKT for summiting Tam 16 times
👟 How the running community inspires her training and racing
Follow Kati on Instagram and Strava.
Thank you to Helke Ramos, Ted Knudsen, Leo Pershall, Tony DiPasquale, and Erin Edmundson for making this possible.
Live audio and visual support by Tony DiPasquale.
You can find us on Instagram and Twitter @runnersofthebay
Check out our website www.runnersofthebay.com and send us an e-mail at runnersofthebay@gmail.com.
Music is California by The Spectacular Fantastic.
Mixing and editing by Brian Walters at Singletrack Sound.
Episode 105: SFRC x ROTB Exchanging Experiences with Ted Knudsen
This is the first episode in our Exchanging Experiences live podcast series with San Francisco Running Company supported by Nike Trail. This first episode is with Ted Knudsen, SFRC’s owner and “Boss Man”. In this episode we talk about Ted’s love of running, his favorite races, how SFRC builds and strengthens community, owning a small business during the pandemic, and technology’s role in running.
Exchanging Experiences is a live event held at SFRC in San Anselmo at 6pm on the 4th Wednesday of each month. It is also streamed live on SFRC’s YouTube channel. Follow SFRC on Instagram for more information.
Some highlights from our conversation:
🏞️ How Ted found the trail and SFRC community
🗝️ Taking over SFRC from Brett Rivers
🪢 Sustaining SFRC’s community during the pandemic
🎽 The origins of Ted’s passion for running
👟 The benefits and limitations of tech to help runners
Follow SFRC on Instagram and Ted on Strava
You can find us on Instagram and Twitter @runnersofthebay
Check out our website www.runnersofthebay.com and send us an e-mail at runnersofthebay@gmail.com.
Thank you to Helke Ramos, Ted Knudsen, Leo Pershall, Tony DiPasquale, and Erin Edmundson for making this possible.
Live audio and visual support by Tony DiPasquale.
Music is California by The Spectacular Fantastic.
Mixing and editing by Brian Walters at Singletrack Sound.
Episode 104: Dr. Malene Lindholm & Dr. Jeff Christle on the Genetics of Fitness and Human Performance
This week we talk to Dr. Malene Lindholm & Dr. Jeff Christle who are currently conducting research at Stanford’s Stanford Sports Cardiology, and the Stanford Cardiopulmonary Exercise Testing Laboratory. We talk about a wide range of topics based on their incredible research including the impact of genetics in athletic performance and training, the accuracy and best use for wearable technology, the physiological and cardiovascular impact of living an active lifestyle, and what research says about how family history can be used to optimize training. In addition, we talk about the Stanford Center for Inherited Cardiovascular Disease’s 5k race on April 30th and we encourage all of our listeners to sign up!
Some highlights from our conversation:
🧬How genetics impacts training adaptation
⌚️The benefits and limitations of wearable tech to measure fitness and training
🔬Training your genes
🤝How your community shapes your approach to fitness
🫀What we know about the science of cumulative training
🥇How their work shapes their own training
Sign up for the My Heart Counts 5k race here
Participate in the ELITE Research Study
You can find us on Instagram and Twitter @runnersofthebay
Check out our website www.runnersofthebay.com and send us an e-mail at runnersofthebay@gmail.com.
Music is California by The Spectacular Fantastic.
Mixing and editing by Brian Walters at Singletrack Sound.
Episode 103: Jen Odenheimer on Breaking Through and the Power of a Team
This week we talk to Jen Odenheimer, a 2:37 marathoner and a member of the Peninsula Distance Club. Jen talks about breakthrough performances, learning from disappointing races, and the power of training with a team and being inspired by amateur elite women in running.
AVID Sports Medicine is our partner so listeners can receive:
- 15% off New Patient Visit
- 15% off Gait Analysis
- 50% off of Avid Fitness (code runnersofthebay) Sign up here
Listeners can email info@avidsportsmed.com and mention Runners of the Bay to use these offers.
Some highlights from our conversation:
🔓 Trusting her training to unlock big performance leaps
🦄 BQing at her first marathon
🌧️T raining for Boston and racing in 2018 during the terrible weather
🌲 Joining Peninsula Distance Club
🤓 Applying lessons from running to work and personal life
🥇 Learning how to race for place versus time
Follow Jen on Instagram and her training on Strava.
You can find us on Instagram and Twitter @runnersofthebay
Check out our website www.runnersofthebay.com and send us an e-mail at runnersofthebay@gmail.com.
Music is California by The Spectacular Fantastic.
Mixing and editing by Brian Walters at Singletrack Sound.
Episode 102: Julieta Guzman on training the whole athlete
AVID Sports Medicine is our partner so listeners can receive:
15% off New Patient Visit
15% off Gait Analysis
50% off of Avid Fitness (code runnersofthebay) Sign up here
Listeners can email info@avidsportsmed.com and mention Runners of the Bay to use these offers.
Some highlights from our conversation:
🤕 How her own injury spurred her interest in athletic training
💪 The difference between athletic training and physical training
🪴 Why AVID is the best place she has ever worked
💡 The importance of seeing different types of bodies as athletes
❤️🩹 Addressing expectations when it comes to recovery
🙏 What gives her hope for a kinder, more equitable future in sports (and beyond)!
You can follow AVID on Instagram and learn more about their services avidsportsmed.com/
You can find us on Instagram and Twitter @runnersofthebay
Check out our website www.runnersofthebay.com and send us an e-mail at runnersofthebay@gmail.com.
Music is California by The Spectacular Fantastic.
Mixing and editing by Brian Walters at Singletrack Sound.
Episode 101: Lauren Fleshman on Writing the Path Forward for Women and Girls in Sport
This week we talk to Lauren Fleshman, whose first book, Good For a Girl, A Woman Running in a Man’s World is now available! Lauren won five NCAA championships at Stanford, is one of the most decorated American distance runners of all time, co-founded Picky Bars, is a brand strategy advisor for Oiselle, mother of two, and is married to former pro triathlete Jesse Thomas. Lauren talks about her book writing process and what it was like writing hard truths that she at times didn’t even want to admit to herself.
Some highlights from our conversation:
🛠️ The responsibility she felt to make things easier for the next generation
🗣️ Finding and balancing three voices: the expert, the storyteller, and the soap box
🤯 Unpacking what it means to be “coachable”
⏱️ How coaching Little Wing was influenced by her desire to shape a better system for female athletes
🏃♀️ Women in sports as a microcosm for women in society at large
🌎 How writing forces us to reflect on the stories we tell about ourselves
✍️ Her own literary influences
Order Lauren’s book here, and follow her on Instagram, and Twitter.
You can find us on Instagram and Twitter @runnersofthebay
Check out our website www.runnersofthebay.com and send us an e-mail at runnersofthebay@gmail.com.
This episode is brought to you by Avid Sports Medicine. AVID Sports Medicine is offering our listeners:
- 15% off New Patient Visit
- 15% off Gait Analysis
- 50% off of Avid Fitness (code runnersofthebay) Sign up here
Listeners can email info@avidsportsmed.com and mention Runners of the Bay to use these offers.
Music is California by The Spectacular Fantastic.
Mixing and editing by Brian Walters at Singletrack Sound.
Episode 100: Julia Sachdev Finds Fulfillment in the Process
This week we talk to Julia Sachdev, runner, mother, and activist for mother runners with &Mother. Julia was tapering for CIM 2022 when we recorded this interview and had been training to run sub-3 hours with Lift, Run, Perform’s training group. Julia shares her experience with postpartum running, how she and her partner balance parenting duties, overcoming personal challenges and learning how to ask for help, and the work she’s doing with &Mother to reduce barriers around running and motherhood.
Some highlights from our conversation:
⏱️Defining success when you have a time goal in mind
👂The benefits of approach goals with balance and listening to her body
🍼Why she almost didn’t ask about lactation accommodations at the Boston Marathon
🌎How the benefits of accommodations for mothers at races extend beyond the people who need those services at that time
📣Embracing the role of advocate
🥰How the goal of running joyfully keeps her focused on what matters when it comes to running
You can follow Julia on Strava and Instagram.
You can find us on Instagram and Twitter @runnersofthebay
Check out our website www.runnersofthebay.com and send us an e-mail at runnersofthebay@gmail.com.
This episode is brought to you by Avid Sports Medicine. AVID Sports Medicine is offering our listeners:
- 15% off New Patient Visit
- 15% off Gait Analysis
- 50% off of Avid Fitness (code runnersofthebay) Sign up here
Listeners can email info@avidsportsmed.com and mention Runners of the Bay to use these offers.
Music is California by The Spectacular Fantastic.
Mixing and editing by Brian Walters at Singletrack Sound.
Episode 99: Joyce Young on finding strength through running
This week we talk to Joyce Young, runner, pharmacist, and SFRCC member. Joyce shares what drew her in to the sport as an adult, how her breast cancer diagnosis impacted her running and racing this year, her experience with AVID sports medicine, racing the NYC marathon this year, coping with uncertainty and finding joy in the community, and so much more.
Some highlights from our conversation:
🤩The allure of racing and the power of the running community
🧩Experimenting with workouts, training loads, and nutrition
🎽How her running friends slowly normalized the marathon distance
💪How working with AVID Sports Medicine helped her overcome injury, gain strength, and prevent injury while training for the NYC marathon
🎗️Learning to adapt her training and deal with uncertainty after her breast cancer diagnosis
🥐Her experience with Keto (spoiler: she’s back on carbs!)
📣The pure joy of crossing the finish line and the strength of the crowd support at NYC
You can follow Joyce on Strava and Instagram.
You can find us on Instagram and Twitter @runnersofthebay
Check out our website www.runnersofthebay.com and send us an e-mail at runnersofthebay@gmail.com.
This episode is brought to you by Avid Sports Medicine. AVID Sports Medicine is offering our listeners:
- 15% off New Patient Visit
- 15% off Gait Analysis
- 50% off of Avid Fitness (code runnersofthebay) Sign up here
Listeners can email info@avidsportsmed.com and mention Runners of the Bay to use these offers.
Music is California by The Spectacular Fantastic.
Mixing and editing by Brian Walters at Singletrack Sound.
Episode 98: Stephanie Howe conquers more than mountains
This week we talk to Stephanie Howe, ultra runner, nutritionist, coach, mother, and advocate for women in sports. Stephanie talks to us about her path from skiing to trail running, how she became interested in pursuing a PhD in nutrition, her entrance into the professional trailing running circuit, motherhood, and so much more.
Some highlights from our conversation:
🩴Her very first cross country practice (and choice of footwear)
💪How pushing her body hard makes her feel
🎽Why she signed up for her first 50K and what came as a result
🔬What drew here to get her PhD in nutrition and exercise science
🤰🏼Nutrition throughout pregnancy and beyond
🏔️Her experience running OCC this year and life in France
👭The importance of mentors and support in the sport
You can follow Stephanie on Instagram and check out her website.
You can find us on Instagram and Twitter @runnersofthebay
Check out our website www.runnersofthebay.com and send us an e-mail at runnersofthebay@gmail.com.
This episode is brought to you by Avid Sports Medicine. AVID Sports Medicine is offering our listeners:
- 15% off New Patient Visit
- 15% off Gait Analysis
- 50% off of Avid Fitness (code runnersofthebay) Sign up here
Listeners can email info@avidsportsmed.com and mention Runners of the Bay to use these offers.
Music is California by The Spectacular Fantastic.
Mixing and editing by Brian Walters at Singletrack Sound.
Episode 97: Veronica Jow is an Avid fan of keeping athletes strong and healthy
This week we talk to Veronica Jow, a Internal Medicine and Sports Medicine doctor, athlete, and founder of AVID Sports Medicine. Veronica talks about the role athletics played in her her life and the story of and vision for AVID Sports Medicine, a cutting-edge coordinated care for athletes. AVID Sports Medicine is now a Runners of the Bay partner, offering our listeners:
- 15% off New Patient Visit
- 15% off Gait Analysis
- 50% off of Avid Fitness (code runnersofthebay) Sign up here
Listeners can email info@avidsportsmed.com and mention Runners of the Bay to use these offers.
Some highlights from our conversation:
🐻How working with athletes at UC Berkeley inspired her
👯The benefits of group activity for athletic development
👟How she went from disliking running to embracing it
🗽The role New York Road Runners played in her career
⚕️How AVID gives athletes a holistic approach to injury prevention, recovery, and fitness
💡Lessons learned from starting her business right before the pandemic hit
🔥Her hot take on burpees!
You can follow AVID on Instagram and learn more about their services https://avidsportsmed.com/
You can find us on Instagram and Twitter @runnersofthebay
Check out our website www.runnersofthebay.com and send us an e-mail at runnersofthebay@gmail.com.
Music is California by The Spectacular Fantastic.
Mixing and editing by Brian Walters at Singletrack Sound.
Episode 96: Laura Green is serious about making the running community laugh
This week we talk to Laura Green, runner, physical therapist, videographer, co-founder of the November Project SF, mother, and Instagram running reel MVP. Laura talks about her experience starting the November Project in SF, what it was like leaving SF just before giving birth to her first child, her work as a PT, and obviously, what it is like being one of the funniest and most poignant voices in the running community right now.
Some highlights from our conversation:
🌉 How she was told that starting the November Project SF wasn’t a good idea and doing it anyway
🙋🏻 Finding your people by being your authentic self
💪 Not shying away from competition
🎫 The creative strategies she employed to get people to show up to the November Project SF
🚘 Leaving SF and starting over with running as a new mom while navigating all the feelings that come postpartum
🎥 Getting into videography
🎭 Her full circle journey, combining many of her passions through her instagram reels
😂 Her process for creating the reels and her comedic ambitions
You can follow Laura on Strava and Instagram.
You can find us on Instagram and Twitter @runnersofthebay
Check out our website www.runnersofthebay.com and send us an e-mail at runnersofthebay@gmail.com.
Music is California by The Spectacular Fantastic.
Mixing and editing by Brian Walters at Singletrack Sound.
Episode 95: Cadence McCracken on how running helps you discover your most authentic self
This week we talk to Cadence McCracken, marathoner, trail runner, trans activist, expressive art therapist, and parent. Cadence shares her powerful journey exploring identity and gender through running, art therapy, poetry, and community.
Some highlights from our conversation:
🔗 How running connected her with her body in new ways
😅 Experience training with RUN365 for her first marathon
🏳️⚧️ Trans joy, gender euphoria, and passing!
🤼 What’s missing from the discussion around transgender athletes in sports
🤘 How punk rock and poetry slams gave her a place to explore and express herself
🫶 Her thoughtful approach to parenting
🧑🎨 Getting her masters in expressive art therapy
You can follow Cadence on Strava and Instagram.
You can find us on Instagram and Twitter @runnersofthebay
Check out our website www.runnersofthebay.com and send us an e-mail at runnersofthebay@gmail.com.
Music is California by The Spectacular Fantastic.
Mixing and editing by Brian Walters at Singletrack Sound.
Episode 94: The Race Continues with Ron Douglas and Shamara Carney
This week we talk to siblings Ron Douglas and Shamara Carney, who co-founded of The Race Continues Track Club and coach track and field at Notre Dame High School in Belmont. Ron and Shamara share their unique journeys with running, their surprising path to working together, and how they are inspiring the next generation of runners to have a strong sense of self on and off the track.
Some highlights from our conversation:
🏃🏾🏃🏾♀️ How racing their cousins inspired competitiveness early on
⚖️Learning balance after trying to do it all
🏈 Developing their coaching style by taking elements of practice and competition from different sports
🙌🏾 How being siblings impacts the kids they coach
🔗 Integrating mental health with physical health
🤗 Finding ways to make connections with everyone
🌳 Developing a strong sense of self outside of sports
You can follow Ron on Instagram @coachrondougie, Shamara at @shamaracarney, and check out The Race Continues Track Club.
You can find us on Instagram and Twitter @runnersofthebay
Check out our website www.runnersofthebay.com and send us an e-mail at runnersofthebay@gmail.com.
Music is California by The Spectacular Fantastic.
Mixing and editing by Brian Walters at Singletrack Sound.
Episode 93: Frank Chan on the harmonious connection between running and art
Some highlights from our conversation:
🏃🏻 How running evolved from punishment as a childhood to a key expression of himself
🌁 His journey running every single street in SF during the pandemic
🎨 His very first piece of Strava art and the ensuing evolution of his projects
💭 His detailed approach to mapping out and tackling his Strava art
🏅 How he balances his own goals and training with his artistic pursuits
🤗 Becoming a volunteer pacer for Run365
💪 How he views himself as an athlete
You can follow Frank on Instagram and Strava.
You can find us on Instagram and Twitter @runnersofthebay
Check out our website www.runnersofthebay.com and send us an e-mail at runnersofthebay@gmail.com.
Music is California by The Spectacular Fantastic.
Mixing and editing by Brian Walters at Singletrack Sound.
Episode 92: Michelle La Sala on the return to (in person) racing!
Some highlights from our conversation:
📣 How things have changed as in-person racing returns
💸 Why inflation isn’t the only reason race registrations have increased
🛠 How her team and work has had to adapt
🔮 The challenge with projecting the future
🌉 Why the Bay Area racing calendar will likely look different in the coming years
💎 Her passion for creating “forever memories” while promoting health, community, and wellbeing
🎉 Why now is a great time to volunteer at your favorite race
🥲 What brought her to tears at the SF Half Marathon
You can follow Michelle on Instagram and Strava and Blistering Pace on Instagram and Strava. Sign up for the Wineshine Half Marathon or 3.9-Miler wineshinehalfmarathon.org/registration/
You can find us on Instagram and Twitter @runnersofthebay
Check out our website www.runnersofthebay.com and send us an e-mail at runnersofthebay@gmail.com.
Music is California by The Spectacular Fantastic.
Mixing and editing by Brian Walters at Singletrack Sound.
Episode 91: Matt Lenehan - from fighting for a spot on his college team to 2020 Olympic Marathon Trials qualifier
Some highlights from our conversation:
🙌How early sparks of confidence built his love for running
⚡️Benefits of training with people who are faster than you
🎽What kept him running after college
⌚️ Learning about GPS watches and Strava
🌲Joining Peninsula Distance Club
👟Qualifying for the Olympic Trials with an untied shoe
📹Drawing creative inspiration
📱Why he feels like sending running a “u up?” text
You can follow Matt on Instagram and Strava.
You can find us on Instagram and Twitter @runnersofthebay
Check out our website www.runnersofthebay.com and send us an e-mail at runnersofthebay@gmail.com.
Music is California by The Spectacular Fantastic.
Mixing and editing by Brian Walters at Singletrack Sound.
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Episode 90: Ayako Sawanabori on running towards healing, advocacy, and learning
Some highlights from our conversation:
🤸 Intense gymnastics training as a child
👟 Finding track after getting injured
🎉 Loving being a middle of the pack runner
🔂 Embracing being a forever beginner
👋🏽 How she and her dad have used marathons to bond and heal after a loss
✊🏾 How the Anti-Racist Run Club is focusing on awareness, education, and action
🎽 Training for her first ultra!
You can follow Ayako on Instagram and Strava, and follow Anti-Racist Run Club on Instagram
You can find us on Instagram and Twitter @runnersofthebay
Check out our website www.runnersofthebay.com and send us an e-mail at runnersofthebay@gmail.com.
Music is California by The Spectacular Fantastic.
Mixing and editing by Brian Walters at Singletrack Sound.
Episode 89: Jessica de Leon on Having an Hella Good Time Leading Her Team at The Speed Project and Getting Ready for Boston
Jessica de Leon, founder of Hella Bae Running joins us on the podcast today to talk all things Speed Project and her journey to the 2022 Boston Marathon, plus much more!
This episode is dedicated to Athena Liberatos Dawes, the beloved mother of two of Hella Bae Speed Project runners. The love she had for her daughters represents all the motherly love we had carrying them through the desert.
You can support Jess’s fundraising efforts for the 2022 Boston Marathon in support of MDA Team Momentum by going to: https://www.givengain.com/ap/jessica-de-leon-raising-funds-for-muscular-dystrophy-association/
Some highlights from our conversation:
🌉Finding her running community in the Bay Area
🎽Starting Hella Bae running and how important that was during the pandemic
🎉The epic-ness of The Speed Project
🙌Setting milestones for yourself and being down for anything
🦄The 2 year journey to run the Boston Marathon with MDA Team Momentum
🚫Setting boundaries and making time for yourself
💪Women’s empowerment in running and at work
You can follow Jess on Instagram and Strava.
You can find us on Instagram and Twitter @runnersofthebay
Check out our website www.runnersofthebay.com and send us an e-mail at runnersofthebay@gmail.com.
Music is California by The Spectacular Fantastic.
Mixing and editing by Brian Walters at Singletrack Sound.
Episode 88: Dena Evans on Her Unexpected Path to Coaching and a Childhood Spent Playing Outside to Become an Athlete
Dena Evans, accomplished runner, soccer super-fan, coach, Club Director for the Peninsula Distance Club, mother of two, and Stanford track and cross country coach from 1999-2005, joins the podcast to talk about her unlikely journey to coaching and embracing opportunities outside of her comfort zone.
Some highlights from our conversation:
🏞 Being challenged by outdoor fitness adventures early in life
📈 Learning how to build up to big adventures
🎽 Being a multi-sport athlete throughout college
🙅🏽♀️ Thinking she never wanted to be a coach
👋🏽 Coaching and recruiting athletes that weren’t much younger than her
💅🏽 Developing her coaching style
🎽 The role running plays in her own life
You can follow Dena on Instagram and Strava, and follow Peninsula Distance Club on Instagram
You can find us on Instagram and Twitter @runnersofthebay
Check out our website www.runnersofthebay.com and send us an e-mail at runnersofthebay@gmail.com.
Music is California by The Spectacular Fantastic.
Mixing and editing by Brian Walters at Singletrack Sound.
Episode 87: Jenny Grimshaw on Overcoming Running Anxiety, the Power of Community, and the Importance of Perspective
Jenny (Donnelly) Grimshaw, a new member of the Impalas, joins the podcast to talk about her start in running, how her relationship has evolved throughout her life, what led to a mental breakthrough, and what running means to her now.
Some highlights from our conversation:
😂 Being tricked into her first “long run”
🙉 Struggling with race anxiety
👯♀️ Finding her running community in New York City
🐙The path to her QTQ and all things post-race octopus
❤️ Testing positive for the BRCA gene and her path to having her son, Tate
🗽Running the FKT of the NYC perimeter with some of her best friends
🏃🏻♀️What running means to her right now
You can follow Jenny on Instagram and Strava.
You can find us on Instagram and Twitter @runnersofthebay
Listen to Jenny on these podcast episodes!
Jenny & Judi Donnelly on Ali on the Run
Ali on the Run Friendship Fest with Jenny Grimshaw & Grace Keller
Ali on the Run Live Olympic Trials ShowCheck out our website www.runnersofthebay.com and send us an e-mail at runnersofthebay@gmail.com.
Music is California by The Spectacular Fantastic.
Mixing and editing by Brian Walters at Singletrack Sound.
Episode 86: Morgan Meade on Competition and Fostering a Growth Mindset
Morgan Meade, a member of Peninsula Distance Club, joins the podcast to talk about her unlikely start in running, surprising herself, taking breaks, and training for her first marathon.
Some highlights from our conversation:
👑 Her experience as a competitive cheerleader
🌓 Focusing on fun when trying new things
🎯 The power of being satisfied with a wide range of possibilities
😍 Learning how to be a runner when you can’t run
😫 Taking time off to rediscover her passion for running
🎤 How a long run to Hawk Hill inspired her to run her first marathon
🎧 Training for her first marathon
You can follow Morgan on Twitter, Instagram, Strava, and her blog https://www.morganmeade.com/
You can find us on Instagram and Twitter @runnersofthebay
Check out our website www.runnersofthebay.com and send us an e-mail at runnersofthebay@gmail.com.
Music is California by The Spectacular Fantastic.
Mixing and editing by Brian Walters at Singletrack Sound.
Episode 85: Dana Giordano is Way "More Than Running"
Dana Giordano, elite track athlete, Host of the More Than Running podcast, women in sports advocate, and digital marketing professional, joins the podcast to talk about her recent move to the Bay Area, creativity and the importance of broadening the way we cover athletes, and trying new things and being playful with running and life.
Some highlights from our conversation:
👑 Jumping into SF running scene with the Chase the Throne series
🌓 Realizing the benefits of separation between career and running
🎯Throwing out timelines to achieve goals
😍 The best run of all time
😫 Embracing creative fits and spurts
🎤 Encouraging more athletes to share their voices and perspectives
🎧 The evolution of her podcast
🤳 Having fun with social media
You can follow Dana on Twitter, Instagram, TikTok, Strava, and listen to her podcast.
You can find us on Instagram and Twitter @runnersofthebay
Check out our website www.runnersofthebay.com and send us an e-mail at runnersofthebay@gmail.com.
Music is California by The Spectacular Fantastic.
Mixing and editing by Brian Walters at Singletrack Sound.
Episode 84: Casey Corman on Chasing Big Goals and Training with a Quiet Mindset
Casey Corman, road and trail runner, endurance cyclist, lover of Type II fun, and marketing professional, joins the podcast to talk about his athletic journey from coming in DFL at high school cross country meets to doing BIG training for the Napa Valley marathon.
Some highlights from our conversation:
🏃🏻♂️Doing workouts when things aren’t perfect
⏱Figuring out race goals when you’ve taken leaps since your last race
🔨Training aggressively so the marathon feels like just another training run
🦵Having compartment syndrome in both legs as a kid
🏁How a Ragnar race inspired him to take running more seriously
⏳How running helped him find a community outside of work
👟Learning a new running gait
💎Sharing Type II fun with his father
💯Doing a 100+ mile week during Des Linden’s Run Destober Challenger
🤫The power of being a “quiet minded” runner
You can follow Casey on Instagram @cormancasey and follow his training on Strava
You can find us on Instagram and Twitter @runnersofthebay
Check out our website www.runnersofthebay.com and send us an e-mail at runnersofthebay@gmail.com.
Music is California by The Spectacular Fantastic.
Mixing and editing by Brian Walters at Singletrack Sound.
Episode 83: Anh Bui on What it Means to Run, Train, and Race Resiliently
Some highlights from our conversation:
🔨 Breaking 3 hours in the marathon at her third marathon this year
🩺 Having to be her own PT mid-race
💎 Trusting lifetime fitness when training blocks are imperfect
💪 Why it is better to go into a race undertrained
🏀 Finding running after being cut from the basketball team
👟 The importance of an individualized approach to gait assessments
👀 How watching elite athletes in Boulder helped her learn what it takes to be an elite runner
💁♀️ Starting her own practice, Run Resiliently
🪢 Working with Renegade Running in Oakland to promote inclusion and diversity in running
You can follow Anh on Instagram @runresilientlydpt, check out Run Resiliently at https://www.runresilientlydpt.com/, and follow her training on Strava.
You can find us on Instagram and Twitter @runnersofthebay
Check out our website www.runnersofthebay.com and send us an e-mail at runnersofthebay@gmail.com.
This week’s episode with Anh Bui is brought to you by:
EverAthlete, the online strength and mobility training community for outdoor enthusiasts! Visit www.everathlete.fit/ and use code ROTB50 to get 50% off your first month!
Music is California by The Spectacular Fantastic.
Mixing and editing by Brian Walters at Singletrack Sound.
Episode 82: Amy Leedham on the Road Back to being "The Punisher"
Amy Leedham, professional trail runner, 2:48 marathoner, architect and sustainability consultant, wife, and mother to Aila, joins the podcast to talk about her postpartum journey and how she balances running at a high level with work and now motherhood.
Some highlights from our conversation:
⚽️ Love for running started on the soccer field
🦄 Going to school in Boston inspired her to run the marathon
🐿 Pursuing a demanding career as an architect and carving out a specialty in sustainability
⛰ How she got her start as a trail runner
⏳ Her approach to setting work boundaries, working efficiently, and finding time
😫 Going from breakthrough races in 2018 to a stress reaction in 2019
🤰 Challenges of being pregnant and postpartum during COVID
💪 Having to be her own research to learn how to heal and strengthen her body after pregnancy and giving birth
You can follow Amy on Instagram @amy_the_punisher, on Strava, and read more about her postpartum journey here.
You can find us on Instagram and Twitter @runnersofthebay
Check out our website www.runnersofthebay.com and send us an e-mail at runnersofthebay@gmail.com.
This week’s episode with Amy Leedham is brought to you by:
EverAthlete, the online strength and mobility training community for outdoor enthusiasts! Visit www.everathlete.fit/ and use code ROTB50 to get 50% off your first month!
Music is California by The Spectacular Fantastic.
Mixing and editing by Brian Walters at Singletrack Sound.
Episode 81: Holly Clarke Returns and Breaks Through With Purpose
Holly Clarke of the Impala RacingTeam returns to talk about what she’s been up to since we last spoke to her in August of 2020. We recorded this episode before the USATF announced the new Olympic Trials Qualifying standard and before Holly ran CIM and (spoiler alert), saw that 2:37 and said, “hold my Negroni” and ran a 2:36:52. Holly is always a delight to talk to and we loved having her back on!
Some highlights from our conversation:
🏔 How her first “ultra” went (and whether or not she considers it an ultra)
🎽 Deciding to make a shift in her coaching and training situation
👯 Training with her best friends who are also often her toughest competitors
💖 Focusing on the process rather than the outcome
⏳ Balancing training with big life changes
💉 Why race organizers should offer boosters at the end of a race
💩 What you should yell at her while cheering for her in a race
You can follow Holly on Instagram @hollywoodclarke and on Strava.
Listen to Episode 16 with Holly!
You can find us on Instagram and Twitter @runnersofthebay
Check out our website www.runnersofthebay.com and send us an e-mail at runnersofthebay@gmail.com.
This week’s episode with Holly Clarke is brought to you by:
EverAthlete, the online strength and mobility training community for outdoor enthusiasts! Visit www.everathlete.fit/ and use code ROTB50 to get 50% off your first month!
Music is California by The Spectacular Fantastic.
Mixing and editing by Brian Walters at Singletrack Sound.
Episode 80: Sophie Payne on Finding Running, Being a Competitor, and Exploring her Potential
Sophie Payne of the Impala RacingTeam joins to talk about how she found running after burning out on soccer, finding her running team, training for CIM and racing with some of her best friends, and going to the Tokyo Olympics for work.
Some highlights from our conversation:
⚽️Loving team sports as a child
🇪🇸Signing up for her first half marathon while studying abroad in Spain
🔥How she reconnected with her competitive spirit after athletic burnout
💫Why the 2018 Chicago marathon was a turning point for her identity as a runner
⚖️Balancing the pressure to improve with the simple joy of training
🗼Exploring Tokyo by running around with friend of the pod, Jay Holder!
🏃♀️Training mentally and physically for a marathon PR
You can follow Sophie on Instagram @sophyay and on Strava.
You can find us on Instagram and Twitter @runnersofthebay
Check out our website www.runnersofthebay.com and send us an e-mail at runnersofthebay@gmail.com.
This week’s episode with Sophie Payne is brought to you by:
EverAthlete, the online strength and mobility training community for outdoor enthusiasts! Visit www.everathlete.fit/ and use code ROTB50 to get 50% off your first month!
Music is California by The Spectacular Fantastic.
Mixing and editing by Brian Walters at Singletrack Sound.
Episode 79: Pamela Iwaszewicz Teaches Us To Approach Running With Joy
Pamela Iwaszewicz, winner of the Skyline to Sea 50k and member of David and Megan Roche’s SWAP team, joins the pod to talk about her running journey and switching from trails to the roads to train for CIM.
Some highlights from our conversation:
❤️🔥How a race in the 3rd grade cemented her passion for running
🙌Why she walked on and then off the team at UC Davis
🏃♀️Starting a women’s running club that’s still active
🌲 A trail run in Santa Cruz that was the worst… and the best
🤝 Meeting her coach David Roche at a trail race in Pacifica
🙏 Learning to believe in herself
⚡️ Deciding to chase some speedy goals on the roads
🙃The power of renaming the hard parts
You can find Pamela on Instagram @pamela.iwaszewicz/ and follow her training on Strava
You can find us on Instagram and Twitter @runnersofthebay
Check out our website www.runnersofthebay.com and send us an e-mail at runnersofthebay@gmail.com.
This week’s episode with Pamela Iwaszewicz is brought to you by:
EverAthlete, the online strength and mobility training community for outdoor enthusiasts! Visit www.everathlete.fit/ and use code ROTB50 to get 50% off your first month!
Music is California by The Spectacular Fantastic.
Mixing and editing by Brian Walters at Singletrack Sound.
Episode 78: Imran Khoja on Finding Resilience Through Running
Imran Khoja, entrepreneur, Stanford Graduate School of Business alum, and sub 2:45 marathoner (and good friend of the Pod), joins the podcast to talk about training for CIM and how he balances working hard, training hard, and running fast.
Some highlights from our conversation:
🏃🏾 Finding community in sports all over the world
☀️ Learning how to show up on the days when you’re not feeling good
🔁 Why running is a kind learning environment
🎽 How business school inspired him to run his first marathon
🛠 Figuring out the right tools and community to help him run big, hard miles
💪🏾 How running helps him be a better entrepreneur and stave off burnout
😵 💫 Getting so excited about racing and signing up for races when he can’t sleep
You can follow Imran’s training on Strava.
You can find us on Instagram and Twitter @runnersofthebay
Check out our website www.runnersofthebay.com and send us an e-mail at runnersofthebay@gmail.com.
This week’s episode with Imran Khoja is brought to you by:
EverAthlete, the online strength and mobility training community for outdoor enthusiasts! Visit www.everathlete.fit/ and use code ROTB50 to get 50% off your first month!
Music is California by The Spectacular Fantastic.
Mixing and editing by Brian Walters at Singletrack Sound.
Episode 77: Lizzy Rountree Returns and Talks Training, Racing with Friends, and Gearing up for CIM
Lizzy Rountree (episode #53) returns to the pod to talk about her new coach and training for CIM, which will be her first marathon since the Olympic Trials. Lizzy shares how she’s evolved as an athlete since her last marathon and what will be different this time around at CIM.
Some highlights from our conversation:
💃 Why an acute injury earlier this year was actually a blessing
🙌 Working with Dena Evans as her coach
🙅♀️ Deciding not to run Chicago
🏠 How working from home has helped her improve her running and recovery routine
📋 Changes in her marathon training
🙏 Gratitude for the return of in-person racing
🍝” Michael Scott-ing” the night before the Urban Cow Half Marathon
You can find Lizzy on Instagram @lizzy.rountree and follow her training on Strava
You can find us on Instagram and Twitter @runnersofthebay
Check out our website www.runnersofthebay.com and send us an e-mail at runnersofthebay@gmail.com.
This week’s episode with Lizzy Rountree is brought to you by:
EverAthlete, the online strength and mobility training community for outdoor enthusiasts! Visit www.everathlete.fit/ and use code ROTB50 to get 50% off your first month!
Music is California by The Spectacular Fantastic.
Mixing and editing by Brian Walters at Singletrack Sound.
Episode 76: ROTB Co-host Mimi talks about Boston and why you shouldn't plan your wedding for 10 days after a marathon
Mimi Albert (now Kellogg) shares her experience at the 125th Boston Marathon, and spoiler alert: it was a hard day. We talk about the days before the race, her mindset going into the race, what it was like racing a marathon for the first time since the pandemic, and how quickly the fire to race again returns after she crossed the finish line.
Some highlights from our conversation:
💊 Dealing with a dreaded UTI in the days before the race
🙅♀️ Recognizing and rejecting her disordered eating voice
😎 The vibe in Boston pre-race
🏁 The strangeness of the rolling start
🏃♀️ Executing her race plan for the first half
💧 Feeling the dehydration hit at mile 16
🔂 Having to take it one 400 meter at a time
💪 Being the most sore she’s ever been post-marathon
👰♀️ The challenge of running a race 10 days before her wedding!
🧥 The best and worst Boston Marathon jackets
Follow Mimi on Twitter @MimsMPH and on Instagram @mimsers84. You can also find her on Strava as Mimi Albert Kellogg.
You can find us on Instagram and Twitter @Runnersofthebay
Check out our website www.runnersofthebay.com and send us an e-mail at runnersofthebay@gmail.com.
This week’s episode with Mimi is brought to you EverAthlete, the online strength and mobility training community for outdoor enthusiasts! Visit www.everathlete.fit/ and use code ROTB50 to get 50% off your first month!
Music is California by The Spectacular Fantastic.
Mixing and editing by Brian Walters at Singletrack Sound.
Episode 75: Jenni Dubman on Running as an Identity and Creating Spaces and Places for All Runners
Jenni Dubman, co-founder of Nth Degree Athletic Club and leader in the Bay Area running community joins the pod to talk about her running origin story, finding her people in the running community, and why she felt a responsibility to grow and preserve the running community that helped shape her.
Some highlights from our conversation:
🌉 Her experience leading Take The Bridge in SF
🐢 Coming in dead last in cross country races in high school
⏩ The transition from running being a hobby to a lifestyle
🪝 How Concrete Runners and Nike Run Club got her hooked on the running community
👟How running gives her confidence to see what’s possible
👩💻Balancing a professional identity as a runner and a high-stress corporate job
🪢Creating an inclusive training group with high level coaching
Follow Jenni on Instagram @sherunssf and Nth Degree Athletic Club @nthdegreeac
You can find us on Instagram and Twitter @Runnersofthebay
Check out our website www.runnersofthebay.com and send us an e-mail at runnersofthebay@gmail.com.
This week’s episode with Jenni is brought to you EverAthlete, the online strength and mobility training community for outdoor enthusiasts! Visit www.everathlete.fit/ and use code ROTB50 to get 50% off your first month!
Music is California by The Spectacular Fantastic.
Mixing and editing by Brian Walters at Singletrack Sound.
Episode 74: Matt Forsman is Back and Up to His Old Haunts
Matt Forsman is back to the podcast to talk about the return to in-person racing and how his Haunted Bay Area Road Trip has evolved since last year. Matt discusses why this April was a breaking point for him and the challenges of figuring out the right mix of in-person and virtual events. We also hear how the Ninja Loop was the origin for his racing company Sasquatch Racing.
Some highlights from our conversation:
✅ The challenges of getting a permit for an in-person race
🔗 Inclusivity in event organizing
🎽 The return of group training
🧠 The mental health components of in-person training and events
🚨 Addressing our depleted surge capacity
🤩 His personal renaissance
🐲 The creative evolution of his races
💡 Finding his best ideas on long runs
Check The Haunted Bay Area Road Trip!
Follow Matt on Facebook and Twitter @262Matt, and find his coaching at San Francisco Running Club and his races at Sasquatch Racing
You can find us on Instagram and Twitter @Runnersofthebay
Check out our website www.runnersofthebay.com and send us an e-mail at runnersofthebay@gmail.com.
This week’s episode with Matt is brought to you EverAthlete, the online strength and mobility training community for outdoor enthusiasts! Visit www.everathlete.fit/ and use code ROTB50 to get 50% off your first month!
Music is California by The Spectacular Fantastic.
Mixing and editing by Brian Walters at Singletrack Sound.
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Episode 73: Mike Olzinski Talks About Running, Taking Chances, and Evolving as a Coach
Some highlights from our conversation:
💥 The power of the “fake it until you make it” philosophy
🧘“Dude, breathe”
🦷 Going from dental assistant to a career in athletics
🎽 Racing at open track meets and embracing coming in DFL
💫 How he used a 1:1 coaching appointment with Matt Dixon to get a job at Purple Patch
🧪 Finding confidence experimenting with different training methods
🧬 Being a living laboratory for his athletes and asking for help from other coaches
You can follow Mike Instagram @mikey.olz12, Twitter @mikeolzinski, and on Strava. Join Mike at Kezar on October 9th @ 10am for Under Armour’s All-Out Mile challenge link.heylo.co/1H92
Check out our website www.runnersofthebay.com and send us an e-mail at runnersofthebay@gmail.com.
This week’s episode with Mike Olzinski is brought to you by:
EverAthlete, the online strength and mobility training community for outdoor enthusiasts! Visit www.everathlete.fit/ and use code ROTB50 to get 50% off your first month!
UCAN. Visit ucan.co/discount/rotb/ for 15% off!
Music is California by The Spectacular Fantastic.
Mixing and editing by Brian Walters at Singletrack Sound.