Back of the Pack Podcast

This week on The Back of the Pack Podcast, we take you on our whirlwind adventure to the Bluegrass State for the Kentucky Derby Festival race weekend! Follow our journey as we road trip to Louisville, swing by the iconic Louisville Slugger Museum to see baseball history in the making, and then tackle not one but two races in 24 hours. We break down Friday night's KDF 5K experience, complete with its unique evening atmosphere, before diving into Saturday morning's main event – the miniMARATHON half marathon that puts runners right through the historic Churchill Downs. Hear our unfiltered account of the weekend's highs (beautiful course sections, dual race medals) and lows (aid station chaos and overzealous pacers that left runners scrambling). We'll share our honest assessment of this Derby Festival tradition, practical tips for future participants considering the challenge, and whether the trek to Kentucky was worth it for this racing experience. Whether you're looking for your next destination race or just enjoy hearing about running adventures gone slightly sideways, this episode delivers the complete Louisville racing experience from start to finish line.

This week on The Back of the Pack Podcast, we deliver a triple-header of running excitement! We kick things off with our breakdown of the 2025 Boston Marathon results, analyzing the elite performances and standout moments from America's most prestigious road race. Next, we share our experience at the Easter Egg 5K and 10K in Overland Park, Kansas, giving you the inside scoop on this springtime tradition. The main event follows as we preview our upcoming adventure to the GE Appliances Kentucky Derby Festival miniMarathon in Louisville, diving into this iconic race's rich history from its humble 1974 beginnings to today's 15,000-strong field. We explore the unique course highlights – including the thrilling run through Churchill Downs – and share essential Louisville running culture, from popular training routes along the waterfront to the city's vibrant running community. Whether you're considering this race for your calendar, planning a running trip to Derby City, or just curious about one of the Midwest's largest half marathons, we've packed this episode with insider information, local tips, and travel insights to get you as excited about Louisville as we are!

This week on The Back of the Pack Podcast: Second Wind, we share a remarkable story of accountability from The Running Well store that transformed a minor expo table mishap into a lesson in ownership and integrity. After mentioning the incident on Monday's episode, the store reached out with an apology, demonstrating the power of taking responsibility in the running community. Inspired by this gesture, we dive deep into how accountability shapes every aspect of our running journeys: from the honesty required in training logs and the ownership of race performances (both triumphant and disappointing), to the responsibility we hold in recovery practices and as stewards of our running environments. We explore how the most respected athletes, races, and brands demonstrate accountability, and why developing this trait might be as important to your long-term running success as any training plan. Whether you're struggling with consistency, managing a running setback, or looking to deepen your connection to the running community, this episode offers practical insights on how taking ownership can transform not just your running, but your relationship with the sport itself.

This week on The Back of the Pack Podcast, we take you behind the scenes and onto the course of the celebrated Rock the Parkway Half Marathon weekend! Join us as we recount our adventures at the bustling expo where we connected with fellow runners at our podcast table, and then follow along for our comprehensive review of this iconic Kansas City race - from the rolling hills to the fantastic crowd support that makes this event a regional favorite. After breaking down the course, organization, and our personal experiences, we dive into a timely discussion about age-appropriate recovery for runners in their 40s and 50s. Having just completed our third half marathon in three consecutive weekends, we share essential insights on why recovery needs change as we age, optimal rest periods between races, the most effective recovery modalities for masters runners, and how to avoid the common recovery mistakes that can derail your running journey. Whether you're considering Rock the Parkway for 2026 or looking to maximize your longevity in the sport, this episode delivers race-tested wisdom for the back-of-the-pack community.

This week on The Back of the Pack Podcast, we dive into the mental battlefield of endurance running after surviving the brutal El Dorado Half Marathon in Kansas. Join us as we recount our harrowing experience battling the unholy trinity of running conditions: 40-degree temperatures, punishing 50mph winds, and relentless rain that left us questioning our life choices by mile nine. After breaking down the race itself, we explore powerful mental strategies that can save your race when your brain is screaming to quit - from segmenting the course into manageable chunks and employing mindfulness techniques to using visualization, positive self-talk, and even strategic distraction methods. Whether you're a seasoned runner or just starting out, this episode offers practical mental tools to transform your approach to difficult races, terrible weather conditions, and those inevitable dark moments when finishing seems impossible. Discover how to rewire your thinking and find strength when your body and mind are ready to surrender.

This week on The Back of the Pack Podcast, we dive into the fascinating world of virtual races and challenges, inspired by a listener request! We explore how these accessible alternatives to traditional racing evolved from niche events into a global phenomenon during the pandemic, and why they've maintained their popularity even as in-person events return. From single-day virtual 5Ks to year-long distance challenges that take you across continents, we break down the different formats, highlight successful platforms like The Conqueror Challenges and Lazarus Lake's Great Virtual Race Across Tennessee, and discuss both the benefits and criticisms of this racing style. Whether you're a medal collector, a runner seeking flexibility, or simply curious about how technology is reshaping the running community, this episode unpacks everything you need to know about participating in races and challenges from anywhere in the world. Join us as we lace up virtually and explore this innovative approach to running events that's here to stay.

This week on The Back of the Pack Podcast, we tackle the highs and lows (quite literally) of the Liberty Half Marathon in Missouri, sharing our unfiltered experience with those notorious hills that tested every runner's resolve. From course highlights to post-race celebrations, we give you the complete rundown of this challenging event. Then, inspired by some race day struggles, we dive into a powerful discussion about the runner's sphere of control - distinguishing between what we can meticulously prepare for and what we simply must accept on race day. Whether you're a seasoned ultrarunner or a 5K enthusiast, this episode offers practical wisdom to reshape your approach to training, racing, and the inevitable obstacles that come with pursuing finish lines. Join us for an honest conversation about finding peace with the uncontrollables while maximizing your potential through the aspects of running you can influence.

This week, The Back of the Pack Podcast brings you the colorful world of Andrew, better known throughout Kansas City as the KC Cosplay Runner. From 5Ks to half marathons, Andrew transforms the race course into his personal runway, sporting a different themed costume and curated playlist for every event. Discover how this unique approach to running began, how Andrew crafts his elaborate outfits, and the meaningful impact he's making by turning heads while raising funds for charity. Whether he's dashing through downtown Kansas City or logging solo miles, Andrew brings joy to spectators and fellow runners alike with his creative spirit. Join us for this inspiring conversation about combining passion for running with cosplay creativity and community service, proving that not all heroes need to run at the front of the pack to make a difference.

The Back of the Pack Podcast: Second Wind dives into the legendary Barkley Marathons this week, an ultramarathon so brutal it's been dubbed "The Race That Eats Its Young." Join us as we explore this mysterious 100+ mile event through Tennessee's unforgiving Frozen Head State Park, where runners navigate by compass through briar-filled terrain with 65,000 feet of elevation change. Discover the eccentric traditions created by founder "Lazarus Lake," from the unpredictable cigarette-lit start to the somber playing of "Taps" for fallen runners. With only 22 finishers since 1986, this isn't just an ultramarathon—it's an almost mythical challenge that represents the outer limits of human endurance. Whether you're an aspiring ultrarunner or just fascinated by extreme sporting events, you won't want to miss this deep dive into one of running's most notorious and captivating challenges.

Join us for a special anniversary episode of The Back of the Pack Podcast as we celebrate three years of running adventures! Host Kyle recaps the festive Westport St. Patrick's Day 4 Mile race while expressing heartfelt gratitude to the friends from "The Happy Pace Podcast" who traveled from St. Louis to join the celebration. This milestone episode offers a nostalgic look back at the podcast's humble beginnings and most memorable moments, paired with exciting glimpses into what's ahead for the show. The biggest revelation? Kyle's announcement that he's taking on his most ambitious challenge yet – a 50 mile Ultra Marathon this September! Whether you're a loyal listener or first-time tuner, this episode captures the authentic community spirit that has kept this podcast going strong for three years, proving that the journey truly is better at the back of the pack.

Join Kyle on The Back of the Pack Podcast: Second Wind as he finally unpacks his unforgettable Rock 'n' Roll Las Vegas weekend from February. From touchdown in Sin City on his birthday to crossing two finish lines over two days, Kyle delivers an unfiltered account of what happens when birthday festivities collide with racing ambitions. Experience the thrill and challenges of Vegas's iconic nighttime races as Kyle navigates the world-famous Strip during the 5K and Half Marathon while battling the aftermath of birthday celebrations. This episode offers a candid look at destination racing, complete with course insights, travel tales, and the ultimate lesson on balancing vacation indulgence with race performance. Whether you're planning your own race-cation or simply enjoy vicarious running adventures, Kyle's Vegas double-header story proves that what happens in Vegas... makes for an entertaining podcast episode!

Join Kyle on this poignant episode of The Back of the Pack Podcast as he unpacks the bittersweet second annual B.E.A.R.D. Run 10K – a race created to honor local running legend Scott Green's 300th career race while battling terminal cancer. What began as a powerful community celebration with 500+ runners last year dwindled to just 156 participants this year, raising difficult questions about how we honor our fallen running comrades. Kyle doesn't hold back in addressing the race's organizational challenges, including the unmarked turnaround that sent runners off course, but focuses more pointedly on the Kansas City running community's fading commitment to Scott's legacy. With next year marking the third and final B.E.A.R.D. Run – as Scott himself requested – this episode serves as both reflection and rallying cry. Listen as Kyle shares his personal disappointment and issues a heartfelt challenge to runners everywhere: How will we show up for the final chapter of a race that meant everything to a runner who gave so much to our community? This isn't just about a race – it's about remembering why we run together in the first place.

Join us for an episode of The Back of the Pack Podcast that tackles a surprisingly common runner's nemesis – dogs on the chase! Host Kyle dives into "When Good Runs Go Ruff," inspired by a listener's harrowing experiences with canine pursuers during her training runs. This entertaining yet practical episode unpacks why dogs chase runners in the first place and equips you with a complete survival guide: from mapping "danger zones" and perfecting the "stop and stand" technique to exploring whether treats might turn foes into friends. You'll hear real stories from fellow runners who've faced everything from terrifying pack encounters to unexpected canine friendships. Whether you're a dog lover who just wants peaceful runs or someone whose heart races at the sound of barking, this episode delivers the perfect blend of science, strategy, and humor to help you navigate the unpredictable world of four-legged encounters on your running routes. Remember, at The Back of the Pack Podcast, "I make the mistakes, so you don't have to" – even when those mistakes involve accidental dog races!

Join us for an immersive recap of the 2025 "La Petite Roche" Marathon weekend as The Back of the Pack Podcast takes you behind the scenes of Little Rock's Mardi Gras-themed race extravaganza! Host Kyle pulls back the curtain on his double-race challenge – conquering both the 5K on Saturday and the Half Marathon on Sunday – while also sharing the excitement of connecting with runners at the two-day expo. From travel adventures to race-day triumphs and everything in between, this episode offers an insider's perspective on one of the running world's most festive weekends. Whether you're curious about running multiple events on consecutive days, interested in the unique Mardi Gras atmosphere of this year's races, or simply want to experience the energy of a major marathon weekend through a back-of-the-packer's eyes, this episode delivers authentic insights and entertaining stories that will have you feeling like you were right there celebrating in Little Rock!

Join Kyle on The Back of the Pack Podcast: Second Wind as he lives up to the show's unofficial motto: "I make the mistakes, so you don't have to." In this eye-opening episode, Kyle candidly shares his Las Vegas birthday blunder when celebrating turning 45 coincided with the Rock 'n' Roll Las Vegas 5K. Follow his perfect storm of pre-race errors – from early morning travel and desert dehydration to downing multiple beers before toeing the starting line. With scientific precision and self-deprecating humor, Kyle dissects exactly how alcohol sabotaged every system in his body, from muscle function and energy levels to coordination and recovery. Whether you're a competitive runner or casual jogger, this cautionary tale delivers valuable insights about the surprising ways alcohol undermines athletic performance. Tune in for this refreshingly honest look at what happens when birthday celebrations and race ambitions collide!

Join us for an enlightening episode of The Back of the Pack Podcast where we welcome back our beloved guest host and award-winning podcaster, Karin Velez from the Just Grow Something Podcast. While Kyle continues his Las Vegas running adventure, Karin takes the reins to demystify the science behind VO2Max - a topic our listeners have been eager to understand. Known for her exceptional ability to break down complex scientific concepts, Karin unravels the mysteries of this crucial fitness measurement that runners often hear about but rarely fully comprehend. Whether you're a seasoned athlete or just starting your running journey, you won't want to miss this listener-requested deep dive into the science that could transform your understanding of running performance and cardiovascular fitness.

Join us for an illuminating journey through Las Vegas's unexpected running paradise on this week's episode of The Back of the Pack Podcast: Second Wind. Beyond the dazzling casino lights and entertainment shows, we explore the vibrant running community that calls the desert city home. From the iconic Rock 'n' Roll Las Vegas Marathon that shuts down the famous Strip at night to the challenging trails of Red Rock Canyon, discover how running has transformed Vegas into a premier destination for athletes. We'll reveal how this thriving running scene generates over $200 million in annual economic impact, uniting 40,000 runners from around the world for an unforgettable nighttime marathon experience. Whether you're a seasoned runner or just curious about the intersection of sports and Sin City, this episode offers a fascinating look at how Las Vegas has evolved into a bucket-list destination for runners worldwide.

Buckle up for a triple-header of race reviews that's more action-packed than a Presidents Day mattress sale! Join host Kyle as he burrows underground for the Groundhog Run's Tunnel to Tunnel Challenge, sprints to the finish before the Super Bowl kickoff, and laments the mysterious case of the phantom ice storm that stole the Sweetheart Run. But wait, there's more! Kyle dives into the art of spotting personal progress - because sometimes your biggest victories aren't just about beating your PR. Whether you're here for the race tales, the Kansas City winter running adventures, or just want to know if Kyle actually saw his shadow in those underground tunnels, this episode delivers faster than a post-race pizza order!

Ever feel like one weekly dose of The Back of the Pack just isn't enough? Well, grab your recovery shoes because we're about to double your running podcast joy! Welcome to The Back of the Pack Podcast: Second Wind - where we're breaking free from the race course to explore all the paths that make up a runner's life. In this debut episode, host Kyle unveils his vision for this Friday favorite-to-be, where we'll dive into everything from crushing fitness goals and parenting adventures to mental health victories and whatever wild tangents catch our breath along the way. Think of it as your post-long-run coffee chat, where the conversation flows as freely as your favorite electrolyte drink. Whether you're a longtime Back of the Pack faithful or just stumbling upon our running family, lace up and join us for this exciting new chapter. Warning: May cause spontaneous motivation and uncontrollable desire to sign up for another race... or maybe just finally organize that gear closet!

This week, we're diving deep into the world of hills, hills, and... oh yeah, more hills! Join host Kyle as he chats with Michael Russel about the upcoming Liberty Half Marathon and William Jewell 5k - where 'flat' is apparently a four-letter word. From the pre-race expo to the post-race celebrations, Michael spills all the details about this Hy-Vee sponsored event that's doing more than just torturing runners' quads - it's supporting the Liberty Hospital Foundation. Whether you're curious about the course (did we mention it's hilly?), want to learn about the charitable impact, or just need motivation to train on some inclines, this episode is your perfect training partner. Bonus: Find out why runners keep coming back to this challenging March event, despite their calves' formal protests!

Join host Kyle as he takes you on a wild southern road trip that somehow involved two races, one dolphin-themed medal, and enough BBQ stops to fuel a small army. From Kansas City to Gulf Shores, this episode chronicles the Big Beach Marathon Weekend where Kyle tackled both the Safari 7k and Half Marathon to claim the coveted Dolphin Challenge. Whether you're here for the race stories, the travel mishaps through six states, or just want to see if Kyle actually survived running on beach sand, this episode has it all. Bonus: YouTube and Facebook viewers get to witness the beautiful bling that made all those miles worth it... or at least that's what Kyle keeps telling himself.

She's BAAAACK! Our great friend Karin, from the Just Grow Something Podcast is back to drop her knowledge! This time she is going to talk to you about strength training. Now before your chicken butt runs off, Karin is going to make this so simple, even Kyle can understand! Now that's simple! So tune in while Karin breaks it all down for you. She will keep your running career going, we can promise you that!

Brrrr! Well that was cold! This past weekends Battle of the Bean 5k was sure an eye opener! Or an eye freezer depending on how you want to look at it! Most of the US is in the ice box right now, with more cold air on the way. Let's talk about cold weather running. I know, I know, but we have to cover it at least once a year. It's reverse psychology, because if we talk about it now, we won't need it for the rest of 2025. Right? RIGHT!

Let's put the finishing bow on 2024. Here we will cover every race we did in the last year. Get a the speedy review on all the places we've been. The good, the bad, and the ugly! If here is anything you want to hear more about, reach out to the podcast! We'll get you covered. We finish out the year and get heading full speed into 2025! Don't forget our big push on Intagram! Give us a follow @backofthepackpodcast on the Gram!

Happy New Year! After a week off, we are back with our first episode of 2025! We already have one race under our belt, as we ran the Time Travel Half Marathon in Parkville, MO to start the New Year. We will tell you all about this race and get everything lined up for 2025. We had a great year in 2024, but this boat doesn't sail without your help! Enjoy the review, then hear all the ways you can help your favorite running podcast in 2025.

We are back from our trip to Mississippi. In three words, things went NOT AS EXPECTED. We will break down all the events of the weekend. We will wrap up 2024 with a little bow and send everyone into their Holiday season! Thank you for a great year with The Back of the Pack Podcast. We can't wait to continue on in 2025!

While Kyle is in Mississippi, we are being taken over this week by Gretchen and Elaine from The Happy Pace Podcast! The only podcast recorded while running! This week they are going to bring on a guest and talk about virtual racing, running on the treadmill, and more running knowledge from the other side of Missouri. The St. Louis Legends join us, so tune in and find YOUR Happy Pace!

It's a little more somber week for The Back of the Pack Podcast. We will discuss a great new race we did in Kansas City, KS that was unfortunately born out of tragedy. We will discuss how to try to create a triumph even in the most difficult of situations. It is not easy and it is not immediate. We will also honor our 2024 Rexy Maddox who has finished his battle with cancer while gaining his wings. Join us for a more difficult episode.

We're here for our first December episode. The year is almost over! What?!?! This week we are going to catch up on our race reviews, lay out the rest of the year, and then yes we are piggy backing! Our friends over at the Happy Pace Podcast put out an episode and we had to talk about it! We are talking DNF's. Yes, the dreaded runner term no one wants to hear. We will talk about how to approach them when they happen. Join in and make sure that this is an episode you take all the way to the finish line.

Who doesn't love a new challenge? We have breaking news in this brand new episode of The Back of the Pack Podcast. The introduction of the new Fly Over Challenge with the Top City Half Marathon in Topeka, KS and the Lincoln Marathon (and half) in Lincoln, NE. We speak to both race directors on this new challenge taking place in May 2025.. Tune in and don't miss out!

Another race weekend on the road for The Back of the Pack Podcast. We were in Rolla, MO for the Honoring Our Heroes Half Marathon. This race review was requested by a fan of the show, so we saddled up and went on a bit of a road trip to check this event out. It was an absolutely great race that we cannot wait to tell you all about. Join us as we deep dive this small Missouri race and yes, we will definitely hope to be back next year!

It is Veteran's Day here in 2024. A day to honor those who serve. This week we ran two Veterans Day themed races. One of them turned out to be a most difficult of 5k! We'll do a quick review of these and talk about some other military themed events coming up in 2025. Some we have done, some we are learning about for the first time. So join us as we cruise though November and make our annual stop to honor our heroes!

A weekend off for us, but the running world kept on spinning! The 2024 New York Marathon is in the books! A few races to cover, and then the eagerly awaited episode on the Galloway Run Walk Run Method. We'll break it down and talk about how it effects us on race day. We throw in a little runners etiquette to cap things off. Lastly, we have a BIG question for all of you in this episode. We need to know what you think, so listen in and let us know!

We are back from Year Two at The Good Life Halfsy in Lincoln, NE. We enjoyed this race so much last year, we had to come back for another round! This time we brought a team with us! 70 runners joined our team this year. We had a table at the expo, met the folks, and ran the race. It was just about as good a weekend as one could have in Lincoln, NE. Join us as we breakdown all things Good Life, and go over this crazy month of October 2024!

Welcome to Season Three! It was the Garmin Kansas City Marathon weekend. The official start of our new season. We had a wonderful time at the expo for two days at Union Station and at the race itself! Congratulations to all the finishers! Next up for us is the Good Life Halfsy in Lincoln, NE. Our second year heading up to the land of the Corn Huskers for this 13.1 mile jaunt through Lincoln. We cannot wait to see you there and get our SEVENTY person team picture! Join us as we kick off our new season with nothing but great things!

That's right! Season two of The Back of the Pack Podcast is coming to a close. That's okay though, because season three starts next week! Join us as we talk about the 2024 Chicago Marathon. We also have a couple race reviews to catch up on, a race expo we attended, and an article you won't believe! Some races make the strangest decisions! Before we head off to the Garmin KC Marathon, come get caught up with everything that's been going on since our return from Berlin!

We are back from the 2024 Berlin Marathon! The record race for most marathon finishers ever, and we were a part of it! We will be breaking down the entire experience! The good, the bad, and certainly the ugly. This was a trip like no other! The things we do to chase the World Marathon Majors. So settle in for the longest BotP episode EVER! We are off to Germany for 42km of fun!

Karin is back! While Kyle is in Berlin and Karin prepares for Pikes Peak, it is time to talk about what it takes to run those races away from the lands you know and love. Not every race is created equal and not every course will be like what you've trained on. Karin breaks down the science behind preparing for a race in a climate you may not be familiar with. And yup, she's bringing the science back to The Back of the Pack Podcast!

This is it. It's over. The last weekend of racing before Berlin is in the books. Nothing left to do now but board a plane, fly half way around the world, and run our first Interntational Marathon! This week we'll talk about our two races. The Corporate Challenge 5k (that didn't exactly go as planned) and the second year of the Boulevard 10k. After that, we'll throw a little Berlin Marathon history at you before we leave for the big race. Come on in and have a sit. We have things to discuss!

Everyone Freeze! This is a stick up! Don't anybody move! Thinking Toy Story aren't you? Well you should be. This week we are taking the law into our own hands. We are dealing with an issue that is always on the underbelly of the running world. That being Bandits! Yes, there are bandits among us, but they aren't wearing bandanas and holding up steam locomotives. They are running races that maybe they shouldn't be. So let's talk about these bandits and bring them to justice!

We're flying through September! This week is a classic stop for us. We had two races, one of which being the famous and fourteen year old Plaza 10k. Saturday we ran a new race. The Pathway to Parenthood 5k which was a great morning. This week we're going to talk about the hatred in the running world. It's silly, but unfortunately it's a thing. So be ready to look at others, but also take a peak in yourself when it comes to how we can be a better and more supportive running community.

We have a couple of quick race reviews including our 300th race! The bulk of this show is a listener requested deep dive into the Chicago Marathon. We did this race back in 2018. This was the first World Marathon Major we had ever done, so it was a deer in headlights kind of trip for us! We'll talk about everything that we can recall from this trip six years ago. Hopefully it will help out all of our friends going to the 2024 Bank of America Chicago Marathon! 

Another weekend down and a new race in the books. We were at the Summer Sizzle 15k. Yes, a 15k. We're going to break the race down. Then we are going to tackle a listener requested topic. We'll talk about races and how we pick them. How do you pick the races you run. Sometimes it's a no brainer, but sometimes it can actually be due to a number of factors. Let's discuss! 

We were falling a little behind on race reviews, so we are getting caught up today! We've had three great races all in a row. Let's talk about them. We ran the Run to Bless 5k, Rexy Run 5k, and Hearts for RMHC 10k recently. We got to see most of you there! Let's break them down and then look at what's coming up for all of us race addicts! 

Our great friend and longest tenured guest Dave Borchardt is back on the podcast! Dave is the race director for THE Garmin Kansas City Marathon coming up on October 19th, 2024. Join us as we talk everything KC Marathon. We also need your feedback for the future of the race. Yup, we want to know what you think! Make sure you listen in. Dave is a seasoned pro in the Kansas City sports, running, radio, and podcasting world. Check him out and get ready for THE KC Marathon! 

A picture is worth a thousand words. In host Kyle's case, two pictures were worth a thousand curse words! Like so many of us, we are struggling to make it through this summer training season enroute to our Fall races. We are struggling with that one dirty little word, Discipline! We have to call it what it is and then adjust to the issue. Let's talk about it. Openly and honestly with still some chances to fix our problems before it's too late!

Just your friendly neighborhood host this week. Flying solo after all of our wonderful guests! Let's catch up a bit on a wild July. We've had races, trips, vacations, special causes, and of course....that Midwest heat. This will be our last time talking about the heat this year, but at least this time we are taking a different approach. Join us while we knock off the rust and get back into some running podcast excellence! Or whatever it is we do here!

They're back! After long last Erica and Kristina are back from Baby Jay's Legacy of Hope and the Rexy Run! These two are on the front line in the battle against childhood cancer. They are out there working with the families of kids who are going through cancer treatments. They are raising funds and doing the HARD work! One of the big events they put on of course is Rexy Run! We are less than a month away from the 2024 edition of Rexy Run. A race in Lawrence, KS. A race that we ALL need to be at! Some come here from them and hear about all the ways you can help out this most noble of cause!

Kyle is out of town, so stepping this week is the host of the "Just Grow Something Podcast" our friend Karin Velez! Karin is here to breakdown the science behind Tempo Running. Aerobic Thresholds and all the other smart runner stuff Kyle can't cover! Tune in for a special episode that you won't want to miss!References for Back of the Pack Podcast episode:Individual Anaerobic Threshold: Methodological Aspects of its Assessment in RunningWorld-Class Long-Distance Running Performances Are Best Predicted by Volume of Easy Runs and Deliberate Practice of Short-Interval and Tempo RunsThe Relationship Between Aerobic and Anaerobic Performance in Recreational RunnersTempo Run: What Is a Tempo Run (and Why You Need It) | TRE (therunexperience.com)Tempo Runs Made Easy: A Guide for Beginner Runners — (runnersblueprint.com)

We have not one but two special guests in this week! We welcome Kody and William both back for this weeks episode. The three of us went to El Dorado, Kansas for the Hell on Gravel half marathon. Definitely a new experience for this road racer. Our first trip to an "Ultra" though was a ton of fun! We're going to talk all about it and hear from our guests on their experiences as well.

This week we cover our most favorite topic. A listener requested topic! We opened the floor up to our Facebook page to see what folks had on their minds, and came up with this weeks episode. We're not all elite level. We don't all have that runners physique. Does that make us any less of a runner? Nope! Let's talk about impostor syndrome and how that relates to the running world.