Skip to main content
Conversation Pace

Conversation Pace

By VDOT O2
Conversation Pace is brought to you by the team at VDOT O2, a coaching app for runners of all levels, leveraging the science and training paces of legendary coach Dr. Jack Daniels.

Our podcast brings you the stories behind athletes and coaches who have made a mark in the sport of running. We cover the circumstances, timing and situations that led them on this journey. Discover the keys to their success, what inspired them along the way and gain insights into the minds of these exceptional individuals.
Listen on
Where to listen
Apple Podcasts Logo

Apple Podcasts

RadioPublic Logo

RadioPublic

Spotify Logo

Spotify

Jessica Hofheimer
Jessica Hofheimer is the founder of Pace of Me, an online coaching business helping athletes of all ages and experience levels, including her custom artwork for runners. She is an RRCA and VDOT Certified Coach and currently coaches her private clients on VDOT O2. As a young woman fresh out of college, Jess struggled with depression influenced by a lack of self-belief and sense of purpose. Immersing herself in running empowered her to feel healthy, happy and strong. Since then she has completed over 20 marathons (ranging from 5:58 to 3:11) and countless other races from the mile to 50 miles. After a decade of being a distance runner (and getting married and having two kids), she decided to learn more about the science and principles behind running and racing your best. She got her first coaching certification in 2010 and she’s been coaching athletes of all abilities ever since. In this episode we discuss: -Her move to Raleigh and juggling work/family/virtual school during pandemic -Starting and growing her online coaching business Pace Of Me -Blending her passions, art and coaching (connect @paceofme) -Her coaching philosophy and how she serves her athletes with a holistic approach Producer:  Andre Laboy Song:  Breakadawn, by Mike Quinn
01:16:58
March 9, 2021
Stan Linton
Stan Linton is a Lieutenant in the U.S. Navy. In June 2019 he ran 2:18:45 at the Grandma’s Marathon in Duluth, MN. His 27-minute personal best at Grandma’s earned him a spot at the 2020 Olympic Marathon Trials. He would go on to place 91st at the Olympic Trials despite not being ranked in the top 200. Since the Olympic Trials he has set personal bests in the 800m, 5000m, and half marathon. While training on his own as a freshman in college Linton was determined to walk onto the cross country and track teams at Florida St. University. Linton started reading “Daniels' Running Formula” to learn more about training and devise his own training plans. In March of 2014, Linton ran 15:04 in the FSU Relays, which earned him a spot on the FSU roster. During his time running for the Seminoles, Linton transformed from local high school standout, to one of the best runners in the South Region. In his senior year, Linton picked up All-ACC and All-South Region honors in cross country, helping the Seminoles win the DI South Region Championship and advancing to the NCAA Division I XC Championships. Current personal bests: -5000m (Track) – 14:25 (Nov 2020, Solo Time Trial) -Half Marathon – 1:04:31 (Jan 2021, Las Vegas Gold Half) -Full Marathon – 2:18:45 (June 2019, Grandma’s Marathon) In this episode we discuss: -His experience in the Navy and fitness standards -Settings PRs during the pandemic -His athletic story and how he trained prior to reading Daniels’ Running Formula -His success in college and beyond and his keys to going from 2:45 to 2:18 in the marathon Producer:  Andre Laboy Song:  Breakadawn, by Mike Quinn
01:15:16
February 26, 2021
Caitlin Alexander
Caitlin Alexander, PT, DPT, CAFS is a physical therapist, multisport coach, and VDOT Certified Run Coach based out of Boulder, Colorado. She holds a Doctorate in Physical Therapy and Certification in Applied Functional Science from the Gray Institute. She currently works as a physical therapist and biomechanical specialist at BUILD Sports Performance Labs outside of Boulder. She enjoys being able to help athletes reach their goals on multiple levels, whether it's curating a rehab plan to recover from an injury, or analyzing their running mechanics to make performance gains. Caitlin is also an elite amateur long-course triathlete and will be competing at the Ironman World Championships in Kona, Hawaii this fall. In this episode we discuss: -Her athletic story and transition to training at altitude -Balancing triathlon training and how runners can benefit from cross training -The future of PT -The secret to better running, “Mostablity” or mobility + stablity, a term coined by the Gray Institute -Nerve pain, referring as muscle, tendon or soft tissue problems, and how it represents 20% of injuries she treats -The foot-brain connection Producer:  Andre Laboy Song:  Breakadawn, by Mike Quinn
01:08:22
February 17, 2021
Heather Knight Pech
Heather Knight Pech is one of the best age-graded runners in the world. She’s won her age group (F55) at the Boston Marathon and recently shocked the running world with her 1:27:24 half marathon at age 58. In 2019, she had the second fastest marathon time in the U.S. for her age (3:00:44). She was second only to marathon legend Joan Benoit Samuelson. Heather also coaches athletes on VDOT O2. She coaches HS athletes privately in Darien, CT and is an online private coach for McKirdy Trained. She is a retired CEO of Polo Jeans Company and 9 West Retail. In this episode we discuss: -Quarantine as an opportunity -Training without racing and with more intention -Getting into running, her professional career -How she balances and manages such an intense training schedule -Coaching and nutrition Producer:  Andre Laboy Song:  Breakadawn, by Mike Quinn
01:01:17
February 10, 2021
Chris Miltenberg
Chris Miltenberg is one of the top collegiate coaches in the country. He is currently the Director of Track & Field and Cross Country at the University of North Carolina. He held the same position at Stanford University from 2012-19. Miltenberg is a 2003 graduate of Georgetown University and he earned a master’s in exercise science from Columbia in 2005. He captained the Hoyas’ track and field/cross country team for two seasons, was a two-time All-America and three-time Academic All-America. He went on to coach women’s cross country and track at his alma mater where he won the national title and was named National Coach of the Year in 2011.  His teams have earned 10 podium finishes in NCAA Championship competition – Stanford men’s cross country had four, women’s cross country had two, women’s outdoor track had one and men’s indoor track had one and Georgetown women’s cross country had two. Stanford had nine NCAA top-five finishes in cross country (five consecutive for the men from 2014-18) and a dozen NCAA top-10 performances in track and field during his tenure. In this episode we discuss: -Moving to Chapel Hill and managing during the pandemic -The recruiting process and the types of athletes he looks for -When he developed his desire to coach -Coaching style and how it's changed -Transition to Stanford and lessons learned -Challenges of rebuilding a program and growing a winning culture -Expectations for his team in the short term Producer:  Andre Laboy Song:  Breakadawn, by Mike Quinn
01:09:12
February 3, 2021
James McKirdy
James McKirdy is the founder of McKirdy Trained, an online coaching service working with runners of all ages, all abilities, all over the world. In 2016, McKirdy Trained started managing athletes on VDOT O2. They had eight athletes in the Boston Marathon and zero at the Olympic Trials. Just five years later they’ve had hundreds qualify for Boston and 25 coaches/athletes qualify for the 2020 Olympic Trials in the marathon (20 participated).⠀ In this episode we discuss: -Moving and transitioning to life in Flagstaff from the East Coast -Starting McKirdy Trained and how it’s grown so quickly -What “Under our Care” means to him and where it comes from -The Olympic Trials women’s B standard -His coaching staff, which has now grown to over two dozen coaches, and how he matches athletes -The launch of their Micro Marathons Producer:  Andre Laboy Song:  Breakadawn, by Mike Quinn
01:15:38
January 28, 2021
Amanda Rego
Amanda Rego is a professional runner and coach. She was a seven-time All American & NCAA runner-up at Florida State. In 2014 she was ranked 7th fastest American all-time in the indoor mile. She's a VDOT Certified Coach, a certified personal trainer and USTFCCCA Strength Coach. Amanda currently lives and trains in Colorado Springs. She's an assistant coach at the University of Colorado Colorado Springs and coaches athletes privately on VDOT O2. Much of her perspective on the sport, both training and coaching is driven by the adversity she has faced with injury setbacks. Personal bests:  800m (2:04), Mile (4:26), 3,000m (8:56), 5,000m (15:54). In this episode we discuss: -Her personal experience getting COVID and how she manages mental health during the pandemic -Her athletic story and what she’s learned along the way -Her injury battles and dealing with hamstring syndrome Producer:  Andre Laboy Song:  Breakadawn, by Mike Quinn
01:09:05
January 21, 2021
Andrew Bumbalough, Part 2
Andrew Bumbalough, aka ‘Bumbi’, as he is affectionately referred to by friends and teammates, grew up in Nashville, Tennessee aspiring to be a soccer player. When he discovered his real talent was his ability to outrun opponents, he switched over to track and never looked back. In high school he was a two-time Footlocker finalist (runner-up in 2004) and also set the state record in the 3200m (8:46.47). After graduating from Georgetown University in 2010 he moved to Portland to join the Bowerman Track Club. His first year as a professional he made the World XC Team and ran 13:16 in the 5000m. That year he also finished 4th at USA Champs in the 5000m and represented Team USA at the IAAF World Track Championships in Daegu, South Korea. Throughout his career he has been a consistent performer finishing in the top 5 at USA’s in the 5000m every year from 2011 to 2014. Bumbi then shifted his focus to the marathon. He debuted at Tokyo 2017 with a 2:13:56 and followed that up in the fall with a 2:14:03 in Chicago. He also finished 5th at the legendary 2018 Boston Marathon. At the beginning of 2021, Bumbi officially retired from competitive running and launched his new coaching business HighGear Running. In this episode (Part 2 of our conversation) we discuss: -Becoming a professional runner and signing with Nike - 0:48 -Getting to Portland - 6:52 -Bowerman Track Club & the Nike Oregon Project -  6:39 -Controversy in the sport - 20:34 -Starting a family - 27:33 -Bowerman Track Club Youth - 35:20 -Launching HighGear Running - 42:38 Producer:  Andre Laboy Song:  Breakadawn, by Mike Quinn
53:30
January 14, 2021
Andrew Bumbalough, Part 1
Andrew Bumbalough, aka ‘Bumbi’, as he is affectionately referred to by friends and teammates, grew up in Nashville, Tennessee aspiring to be a soccer player. When he discovered his real talent was his ability to outrun opponents, he switched over to track and never looked back. In high school he was a two-time Footlocker finalist (runner-up in 2004) and also set the state record in the 3200m (8:46.47).  After graduating from Georgetown University in 2010 he moved to Portland to join the Bowerman Track Club. His first year as a professional he made the World XC Team and ran 13:16 in the 5000m. That year he also finished 4th at USA Champs in the 5000m and represented Team USA at the IAAF World Track Championships in Daegu, South Korea. Throughout his career he has been a consistent performer finishing in the top 5 at USA’s in the 5000m every year from 2011 to 2014. Bumbi then shifted his focus to the marathon. He debuted at Tokyo 2017 with a 2:13:56 and followed that up in the fall with a 2:14:03 in Chicago. He also finished 5th at the legendary 2018 Boston Marathon. At the beginning of 2021, Bumbi officially retired from competitive running and launched his new coaching business HighGear Running.  In this episode (Part 1 of our conversation) we discuss: How Andrew got into running - 1:53 Middle school practice - 9:17 Starting high school - 14:01 Using DyeStat as a motivating factor - 15:41 Winning the TN State title - 21:25 Competing on the national level - 27:30 College recruiting process - 33:08 Adapting to college training - 40:29 Favorite college race - 46:01 Producer:  Andre Laboy Song:  Breakadawn, by Mike Quinn
49:38
January 12, 2021
Becki Spellman
Becki Spellman is the founder of Spellman Coaching. She's been a competitive athlete for over 25 years and coaching for 14. She is a 4x Olympic Trials Qualifier in the Marathon (2008, 2012, 2016, 2020) and 2x Akron Marathon Champion (2011 and 2016). Her current marathon PR is 2:40. She's currently sponsored by Oiselle. In this episode we discuss: -Her athletic story -Her struggles with collegiate running and her transition to the marathon -How her training has evolved since her first Olympic Trials to training postpartum as a mother of twins -The lack of guidance on safely transitioning back to running after her C-section and her injury woes as a result -Whether to change the women's Olympic marathon standards Producer:  Andre Laboy Song:  Breakadawn, by Mike Quinn
58:17
December 26, 2020
Joost De Raeymaeker
Joost De Raeymaeker, a native Belgian, currently resides in Luanda, Angola, and is arguably the best marathoner in the world in M50. He’s on a mission to win his age group in all of the Marathon Majors. So far he’s accomplished half his goal (Berlin, NYC and Tokyo) with a 2:26:10 PB in Berlin in 2019. He ran in primary school, but then thought it would be a lot cooler to play guitar in a rock band, only picking up running again in 2012. In this episode we discuss: -Living and running in Luanda -His athletic story -What his training looks like today -His perspective on running and sport -His shoe reviews of the Endorphin Pro, Vaporfly, Alpha Fly and Adidas Pro Producer:  Andre Laboy Song:  Breakadawn, by Mike Quinn
01:05:08
December 21, 2020
Dan Green
Dan Green is one of the most successful running coaches in the nation. He is the former head coach of The Woodlands High School where he was responsible for 16 Texas State Championships in cross country and track, many individual state champions and one national champion. He once won 23 district titles in 24 years and 21 regional titles during that time. He is currently the head coach and founder of Team Green Running, a developmental running club based in the Woodlands, TX. In this episode we discuss: -Getting into running and coaching -The Woodlands, early years, developing the program -His training system and building consistent success -Learning from other coaches, influences -Criticism of his coaching -His ethos, philosophy, team management, practices/workouts, etc. Producer:  Andre Laboy Song:  Breakadawn, by Mike Quinn
56:43
December 3, 2020
Bob Kennedy
Bob Kennedy is considered one of the best American distance runners in history. In 1996, he was ranked 4th in the world at the 5000 meters and once held the American record in the 3000 meters (7:30.84), 2 miles (8:11.59) and the 5000 meters (12:58.21). He is a 2-time Olympian and the first ever non-African to run the 5000 metres in less than thirteen minutes (and he is still one of only seven non-Africans to do so). While competing for the Indiana Hoosiers he won 16 Big Ten Conference track titles. In 1988, he won the NCAA Men's Cross Country Championship, becoming one of a few true freshman ever to win the event. He won the NCAA 1500 meter championship in 1990 and the NCAA indoor mile championship in 1991. During his senior year, Kennedy a second NCAA Men's Cross Country Championship and the USATF National Cross Country Championships. He was the second person in history to win both titles in the same year. In this episode we discuss: -How he got into running -His training at an early age and how it developed over time -His mental approach to the sport and racing -Taking the lead in the Olympic final -What he learned from training with the Kenyans -His approach to strength, nutrition and recovery -Parenting a young elite athlete Producer:  Andre Laboy Song:  Breakadawn, by Mike Quinn
57:04
November 19, 2020
Kelly Roberts
Kelly Roberts is the creator of the "Run, Selfie, Repeat" podcast, the free fitness movement the Badass Lady Gang and body-positive initiative #SportsBraSquad. In 2009, Kelly’s younger brother unexpectedly passed away, and struggling to manage her grief, she gained more than 75 pounds. With the weight gain came insecurities and a new fight to regain her sense of self. Then one holiday morning, in an attempt to cope with her brother's absence and manage her grief and anxiety, she decided to go for a run. “I didn’t even reach the end of my block when, out of breath, I had to stop to walk. An hour and a half and three miles later I was home, feeling a sense of ease and clarity that I hadn’t felt since his passing.” Running has given her a way to manage her grief and remove the crippling shame from her body image. Named by Women's Running as one of 20 women changing the sport of running and gracing the cover of the 2017 body issue, and by Competitor Magazine as one of 12 Influential and inspiring runners under 30, Kelly's mission is to inspire others to get embrace a healthy lifestyle and pursue the strongest version of themselves possible all while making them laugh hysterically. In this episode we discuss: -The Badass Lady Gang and how it evolved into such a powerful movement across the world -How she got into running and coaching -The types of runners she’s connecting with -Growing her business -Combatting the pervasiveness of diet culture in our society (this is her mission) -Staying connected and motivated during the pandemic Connect at https://www.balgcommunity.com/. Follow Kelly on Instagram @kellykkroberts Producer:  Andre Laboy Song:  Breakadawn, by Mike Quinn
01:01:48
November 12, 2020
Stephen England
Stephen England is a certified running coach and ambassador for Team Novo Nordisk. Their mission is to inspire, educate and empower people affected by diabetes. At age 14, Stephen suddenly became very ill, losing his appetite, weight and all of his energy. He went to the hospital where he was diagnosed with type 1 diabetes. He was told that his running would have to be limited and diabetes was incurable. Many years later he’s now completed dozens of marathons (2:45 PB), ten 100 mile ultramarathons and the inaugural Tahoe 200. He is a well regarded pacer for the New York City Marathon and member of the NYC running community. In this episode we discuss (apologies for some choppy audio during the first 8 minutes): -What it’s like right now living and running in NYC -His early running days growing up in England -The backstory of his diagnosis and how he manages running with type 1 diabetes -Running 2:45 for a marathon while also training for ultras -Completing the Tahoe 200 and what drives him -His fairly recent transition to vegetarianism Follow Stephen’s worldwide running exploration and racing on Instagram @rundiabetes. Producer:  Andre Laboy Song:  Breakadawn, by Mike Quinn
01:12:16
October 29, 2020
Olivia Affuso
Olivia Affuso is an exercise scientist, ultrarunner, running coach on VDOT O2 and Chief Wellness Officer of the Black Magic Trail Sisters.  She works as a physical activity researcher and Associate Professor in the Department of Epidemiology at the UAB School of Public Health. She received her PhD in nutritional epidemiology from the University of North Carolina at Chapel Hill and completed a postdoc at the University of Miami in Exercise Science. Olivia is also a Fellow of the American College of Sports Medicine. In this episode we discuss how Olivia got into running, her work as an ambassador for youth running and increasing participation in the sport amongst African Americans. We also get into the causes and misinformation about obesity, the problem of BMI and her nutritional advice for athletes. We close with why she feels she is stronger than ever at age 51 and how she’s stayed injury free training for ultras during the pandemic. Connect with Olivia on Instagram @oliviaadventures and oliviaadventures.com. Producer:  Andre Laboy Song:  Breakadawn, by Mike Quinn
01:07:04
October 15, 2020
Dan King
Dan King is an entrepreneur, plant-based athlete, CU Buffs alumn and current masters world record-holder in the mile. Dan set the WR for the M60 age group when he ran 4:49.08 at the South Carolina Trackfest this past August. If you take his 5k PR (14:34) at age 20, the VDOT equivalent for the mile is 4:13. That means he essentially slowed down less than one second per year on average for over 40 years. His 4:49, according to Jack Daniels’ formula, equates to a 3:46 mile (Alan Webb's AR) for a prime aged runner. In this episode, we discuss his current training, including workout details, cross training, recovery methods and his plant-based diet and the perceived impact its had on his latest achievements. We also discuss preparing for his next goal - breaking the 3k WR (9:29.57), which scores a slightly higher VDOT (62.5) than his 4:49. Connect with Dan on Twitter @dankingdotrun. Producer:  Andre Laboy Song:  Breakadawn, by Mike Quinn
01:13:38
September 25, 2020
Mary Johnson
After working in the fashion industry for 6 years (and realizing there was so much more to life than working behind a desk), Mary made a career transition in 2015 and joined the team at Ranfone Training Systems, in Hamden, CT, as a strength coach. She founded Lift | Run | Perform in 2017 and now has 10 coaches on staff working with athletes on VDOT O2. LRP was created with the concept that performance running and lifting go hand in hand - and, with the addition of a positive, supportive coaching team: the potential for success is limitless. Mary holds both USATF and VDOT O2 coaching certifications and is a Functional Range Conditioning Mobility Specialist (FRCms). She has also undergone Kinstretch Level I instruction certification program and is currently slated to take the Certified Strength and Conditioning Specialist exam (CSCS) in September, 2020. Connect with Mary @itsamarython Producer:  Andre Laboy Song:  Breakadawn, by Mike Quinn
57:37
September 14, 2020
Alvina Begay
Alvina was raised in the small town of Ganado on the Navajo Reservation. She grew up watching her father run and her mom pursue a nursing career. While her mom worked at the hospital in town, her father trained for marathons. Her parents and her community instilled a strong work ethic. After running for Adams St. and Arizona St. and graduating with a BS in Nutrition, Alvina continued to run competitively as a Nike N7 Ambassador. This gave her a platform to give back to her community by promoting physical activity and proper eating. Alvina is now a registered dietitian, private running coach and nurse with a masters in health administration. In this episode we talk about her community, and how and why it has been so negatively impacted by COVID-19. We discuss getting into running, which at first thought, some might think would have been unlikely growing up on the reservation, but it turns out she was raised to run and endure. We get into her transition to college and how she endured some rough patches in the sport and then went on to give back to her community as an N7 Nike Ambassador. Alvina's Running Resume: Eight Top 10 U.S. road championships 2008 and 2012 Olympic Trials in the marathon 10th female overall in the 2008 New York City Marathon Qualified for the 2012 Olympic Trials in the 10,000 meters 10,000m: 32:34 Half Marathon: 1:12.25 Marathon: 2:37:14 You can connect with Alvina at:   https://coaches.vdoto2.com/alvina-begay Producer:  Andre Laboy Song:  Breakadawn, by Mike Quinn
01:10:46
September 1, 2020
Pete Rea
Pete Rea is the head coach of the ZAP Endurance (formerly ZAP Fitness) post-collegiate team. His training philosophy is based on a long term view toward success with each program being highly individualized. His athletes’ training varies greatly based on their background and how they adapt to overall volume and intensity. His coaching resume includes:  51 Olympic Trials Qualifiers since 2002, 42 Senior U.S. teams, four USATF Club XC Team Championships, one U.S. marathon champion and one Olympian (Pardon Nghlovu - Zimbabwe 2016). Pete ran for the University of Connecticut where he graduated in 1992 as an All Big East Conference selection in cross country. After college, while receiving his masters degree, Pete ran for Team Nike South and began his coaching career working with local athletes in Atlanta. Support ZAP Endurance:  https://zapendurance.com/ Producer:  Andre Laboy Song:  Breakadawn, by Mike Quinn
01:16:31
August 16, 2020
Matt Debole
Matt Debole is a runner, coach, doctor of physical therapy and founder at Run Better Academy. He was a standout high school runner, most notably finishing 5th at Foot Locker Championships and winning the mile at Penn Relays and the Millrose Games. He went on to become a 5-time All American at Georgetown University and qualify for the 2008 Olympic Trials. He has lifetime bests of 4:00 (mile), 13:36 (5k), 49:59 (10 mile), 2:49 (marathon). Matt currently lives in Albany, New York where he coaches online and works full-time as an orthopedic physical therapy specialist. He works with runners of all ages (high school - masters) and ability levels (beginner - elite) from all over the country (east and west coast) and even the world (France, Dominican Republic, Canada, Philippines). Matt’s coaching style incorporates his athletic and academic experiences. He’s also a pioneer in using technology (drones and wearables) for running biomechanical assessment aimed at improving performance and reducing injury risk. You can connect with him at:   https://coaches.vdoto2.com/matt-debole Producer:  Andre Laboy Song:  Breakadawn, by Mike Quinn
01:17:23
July 16, 2020
Janet Cherobon-Bawcom
Janet Cherobon-Bawcom is an Olympian, registered nurse and VDOT Coach. She grew up in Kenya before attending college in the United States. In college, she won three Division II national championships and was named an All-American eight times. She became eligible to compete for the United States in 2011. In 2012, under the guidance of Dr. Jack Daniels, she made the U.S. Olympic team in the 10,000 meters and placed 12th running a new personal best of 31:12. She also set a new personal best of 2:29 in the marathon. Janet was born and raised in Kapsabet, Kenya, the same town as silver medalist Bernard Lagat, marathon record holder Eliud Kipchoge and other gold medalists Pamela Jelimo and Peter Rono. Despite growing up in a town with a rich history in distance running the sport was not on her radar. Due to her mom’s influence as a school teacher Janet was focused on getting the best education possible. If not for a chance encounter with Peter Rono, Janet does not see her career in running ever developing. You can connect with Janet at:  https://coaches.vdoto2.com/janet-cherobon-bawcom Producer:  Andre Laboy Song:  Breakadawn, by Mike Quinn
01:02:09
July 10, 2020
Cory Leslie
Cory Leslie is the Head Cross Country Coach at Arizona State University and a former professional runner for Nike. He’s made four U.S. teams including a bronze medal at the 2015 Pan Am Games. He has personal bests of 3:53 for the mile, 8:19 in the steeplechase, and 13:38 in the 5k. Cory’s coaching career began at Furman University where he spent five years working with 2-time Olympian Robert Gary. At Furman, he helped guide the men's and women's cross country teams to six Southern Conference titles and two NCAA Championships appearances. In 2015, the men cracked the USTFCCCA top-15 and finished 13th at the NCAA Championships. In 2019, Cory coached Will Paulson to a PB of 3:36 in the 1500m, a Canadian 1500m national title, and the bronze medal at the Pan Am Games. That same spring John Reniewicki set the school record in the 10k in 28:42 and qualified for his first US Championships. He also helped Jackson Neff reach the Olympic Trials with a marathon PB of 2:17:21. You can learn more about his private coaching services at:  https://coaches.vdoto2.com/Cory_Leslie Producer:  Andre Laboy Song:  Breakadawn, by Mike Quinn
01:00:37
July 1, 2020
Rebeka Stowe
A native Kansan, Rebeka attended the University of Kansas, where she competed and trained from 2008-2012. Under the direction of Coach Michael Whittlesey, Rebeka's career as a Jayhawk flourished, earning a Big 12 Steeplechase Title in addition to Academic and Athletic All-American Honors. Her time as a Jayhawk came to an end 2012 US Olympic Team Trials, as a finalist in the Steeplechase. Off the track Rebeka earned a number of honors, being recognized as a University of Kansas Woman of Distinction, Female Senior Scholar Athlete of the Year, and University of Kansas Outstanding Female in Athletics. Rebeka was also named to the Big 12 Community Circle of Champions Circle. Following her time at Kansas, Rebeka moved to the East Coast to pursue her professional running career under the supervision of Frank Gagliano, Tommy Nohilly, and the New Jersey New York Track Club. Three years later, after narrowly missing the 2016 Olympic Trials she chose to stay on the East Coast to build as a coach. Athletically, she continued training with the direction of Jason Vigilante at Princeton University. In 2017 Rebeka qualified for her 7th US Outdoor Championships where she competed in the Steeplechase. She is currently training for the 2021 Olympic Trials. She continued to learn and diversify as a coach upon her move to the East Coast. Stowe began working with local youth programs, and spearheaded the development of a high school running program in the Princeton, NJ area. Rebeka currently works with runners of various backgrounds, ages and aspirations, both individually on VDOT O2 and as a coach with NIKE Running in New York City. You can learn more about her private coaching at:  https://coaches.vdoto2.com/rebeka-stowe Producer:  Andre Laboy Song:  Breakadawn, by Mike Quinn
01:05:05
June 24, 2020
Luck of the Draw, Part 2
Luck Of The Draw, an autobiography by Jack Daniels, is now available online. Jack's family, his accomplishments, his profound impact and his humility, laid bare in the preface of his book, are the story of an American icon. "You might find the title of this somewhat off. However, I think you will find as you read this autobiography that many aspects of my life and experiences must be characterized with some luck - luck of timing, circumstances, and situation. Many people who have read my books on running or who have attended clinics and camps where I have spoken often ask how I got into coaching as a profession. As you will see, the answer to this question is a rather lengthy and complicated tale. It is my hope that this book will answer most of these inquiries." In this episode we pick up with Jack's story to learn how he got into research and coaching and how his coaching approach evolved over the years. We discuss his time at Nike and get into his days at Cortland where he made his mark on the coaching world. This is where it all comes together. Producer:  Andre Laboy Song:  Breakadawn, by Mike Quinn
01:15:11
June 4, 2020
Luck Of The Draw, Part 1
Luck Of The Draw, an autobiography by Jack Daniels, is now available online. Jack's family, his accomplishments, his profound impact and his humility, laid bare in the preface of his book, are the story of an American icon. "You might find the title of this somewhat off. However, I think you will find as you read this autobiography that many aspects of my life and experiences must be characterized with some luck - luck of timing, circumstances, and situation. Many people who have read my books on running or who have attended clinics and camps where I have spoken often ask how I got into coaching as a profession. As you will see, the answer to this question is a rather lengthy and complicated tale. It is my hope that this book will answer most of these inquiries." In this episode we start from the very beginning; his earliest memories. We then build through his childhood, college life to entering the Army and then competing at the Olympics.  Producer:  Andre Laboy Song:  Breakadawn, by Mike Quinn
01:18:41
May 22, 2020
Tobias Christensson
Tobias Christensson is Head of Nutrition at Maurten. He holds masters degrees in clinical nutrition, sports science and sports nutrition. He's also part of the R&D team at Maurten, a company driven by science and technology.  Maurten has taken the industry by storm in the past three years, most notably fueling Eliud Kipchoge’s sub-2 hour marathon and WR performance in Berlin. In this episode, we discuss living and training in Sweden, Tobias' background, fueling for performance and specifically the science and technology behind Maurten's hydrogel, which they claim allows you to absorb more carbohydrates without triggering GI issues. Song:  Breakadawn, by Mike Quinn
45:03
May 13, 2020
Esther Atkins
Esther Atkins is one of the most decorated runners in Case Western Reserve history, earning six All-American titles and the 2008 DIII National Championship in the 10k. Since then she's gone on to win the U.S. Championship in the marathon, qualify for the Olympic Trials three times and represent the U.S. at the world marathon championships in Beijing. Her marathon PR is 2:33.  In this episode we talk about what led to her top successes and how taking some risks really backfired. Esther talks about expectations and how being in the right environment were critical to her success and fulfillment in the sport. She's currently transferring all her knowledge and experience on VDOT O2 as an online coach with McKirdy Trained.  Connect @erbyatkins. Song:  Breakadawn, by Mike Quinn
53:06
May 7, 2020
Stephen Kersh
Stephen Kersh is a co-founder and photographer at rabbitwolf creative. He’s a former collegiate runner for the University of Portland and Georgetown. Upon graduating from Georgetown, he headed west to Flagstaff, Arizona to pursue his dream of competing at the 2016 Olympic Marathon Trials. Since then he’s called Flagstaff home, become a VDOT Coach and transitioned to ultra-marathon running. In this episode, we explore the different training philosophies and methods Stephen endured. He was a bit undertrained in high school, then ran at two top caliber collegiate teams with very different approaches. Stephen talks about how he adapted and then transitioned into one of the best ultra runners in the country. Beyond competing as an athlete he’s busy contributing to the sport as an author at CITIUS MAG and through his photography and videography at rabbitwolf. This summer his team will unveil, “A Time and a Place,” a film documenting HOKA NAZ Elite’s journey to the Olympic Trials in the Marathon. Connect @stephenkersh or at his coaching page: https://coaches.vdoto2.com/stephen-kersh Song:  Breakadawn, by Mike Quinn
59:08
April 28, 2020
Blake Dircksen
Blake Dircksen is a licensed physical therapist at Bespoke Treatments in NYC. He's also a VDOT Coach and athlete at NYAC. He competed at Indiana University and received his Doctor of Physical Therapy at NYU.  Blake consults and treats a lot of athletes on VDOT O2 today. In this episode, we talk a lot about how he’s adapting his approach as a PT in the age of COVID-19 and how a PT can be effective in a remote capacity. Blake was a big proponent of “digital health” even prior to this global pandemic. We also talk about what athletes can be doing at home in regards to prehab, how to incorporate strength into your routine and why the concept of “load management” is the centerpiece of his approach. Blake's response to most injuries as a PT comes in the form of modifying their training loads and manipulating their training stressors - just like a coach would.  To learn more about Blake you can connected with him :  http://www.blakedircksen.com/training.html Song:  Breakadawn, by Mike Quinn
52:59
April 22, 2020
Harvey Nelson
Harvey Nelson graduated from Northern Arizona University in May of 2019 with a B.S. in Exercise Science. He was part of the 3-time NCAA National Championship cross country team and still resides and trains in Flagstaff, AZ.  We interviewed Harvey the night before the Olympic Trials in Atlanta one block from the start/finish. He was sitting there ready to run the biggest race of his life the next day. Even better, he had never even run a marathon before. Harvey exploded onto the road racing scene with a 1:01:46 at the Houston Half Marathon. This is a guy who never made top 7 of his XC team in college. How did he improve so quickly? We dig in. To learn more about Harvey and connect with him on VDOT O2 visit his coaching profile page:  https://coaches.vdoto2.com/harvey-nelson Song:  Breakadawn, by Mike Quinn
52:57
April 15, 2020
Malindi Elmore
Malindi Elmore has been running competitively for over two decades and until recently was best known for her middle distance personal bests, national titles and qualifying for the Olympics in the 1500m. The 40-year-old native of Kelowna, British Columbia and mother of two boys had retired from competitive running but then got pulled back in by the adventure/challenge of an Ironman. From there she transitioned to road running and shocked the world with a new Canadian record in the marathon (2:24:50).  In this episode we speak about managing during this time of crisis, social distancing, parenting, and how to adjust training and communicate with your athletes during this crazy time. We then dig into her story starting with how she got hooked into running and competing. We talk about her struggles transitioning to collegiate running at Stanford, to making the Olympics in the 1500m and how the perfect storm of life events led to the fastest female marathon time ever by a Canadian.  This is someone who would have laughed at the thought of even running a marathon earlier in her career. Song:  Breakadawn, by Mike Quinn
01:02:02
April 8, 2020
Checking In With Jack
First up, the legend Dr. Jack Daniels. How could we launch our podcast with anyone else? Jack is a partner in VDOT O2, an inventor and scientist behind the formulas that power the VDOT paces and equivalent performances. Many of you already know a lot about Jack and his background as an Olympian and world-renowned exercise scientist and famous running coach.  In this episode we check in with Jack to see how he’s holding up during this tumultuous time. He’s turning 87 next month. We talk about his daily routine now, shoveling snow in upstate NY, physical education and why he became a running coach. As always with Jack, the conversation leads to some great coaching and running tips.  Song:  Breakadawn, by Mike Quinn
36:52
March 29, 2020