RunChats with @RonRunsNYC

Meet Jack Anstey, we covered his journey from "the Outback" in Alice Springs, Australia, to the US for college at Illinois State University—where he initially struggled to find his footing before becoming an All-American and enjoying the best years of his life.After graduating in 2021, Jack signed his pro contract with Under Armour, moved to Flagstaff, and enjoys training with Mission Run Dark Sky Distance.His running achievements include:-2x Australian record holder for the 1000m and road mile-A mile personal best of 3:51.51-A 1500m personal best of 3:35.37-He's been to multiple world championships representing Australia and finished top-10 in 2023-NCAA Division 1 first team All American while at Illinois StateI TRULY enjoyed our conversation. Go give Jack a follow and I hope you enjoy the listen!If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on.Connect With Jack:Instagram: https://www.instagram.com/jackansteyConnect With Ron:Personal Instagram: https://www.instagram.com/ronrunsnycPodcast Instagram: https://www.instagram.com/runchats_with_ronrunsnycFacebook: https://fb.me/runchatsWebsite: https://ronrunsnyc.com----Produced by: David Margittai | In Post MediaWebsite: https://www.inpostmedia.comEmail: david@inpostmedia.comSocial: https://www.instagram.com/_margittai© 2025 Ron Romano

"An individual medal isn't won alone." -Marie-Ange Brumelot "I have so much to share and sometimes the story feels too big to sum up in one post. Over the past few months, I faced a torn glute, a broken bone, and 11 weeks away from the sport I love. There were countless tears of sadness, but also 6 weeks of relentless running that eventually led to a team gold medal and an individual silver medal at the 100K World Championship." In this episode, we dove into how the power of our running community, unwavering hope, and little miracles along the way helped Marie get back on track—even when it seemed impossible. "Thank you to every single one of you for your endless support during this stressful journey. We did it together!" Remember: every step—no matter how small—counts. I'm hoping you all will be inspired by Marie's grind and journey back to become Vice-Champion at the 100K World Championships and help her team earn gold. If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on. Connect With Marie: Instagram: https://www.instagram.com/marie11201 Connect With Ron: Personal Instagram: https://www.instagram.com/ronrunsnyc Podcast Instagram: https://www.instagram.com/runchats_with_ronrunsnyc Facebook: https://fb.me/runchats Website: https://ronrunsnyc.com ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com Social: https://www.instagram.com/_margittai © 2025 Ron Romano

What a treat it was to welcome legendary hosts, Deena Kastor and Martin Yelling from The Marathon Talk Podcast. They recently ran NYC for fun and fully immersed themselves in the 5 Boro Block Party. They stopped for selfies, chatted up other runners, and shared their perspectives on what it was like to be back in the pack. We also discussed our favorite Abbott WMM's courses, Sydney becoming the 7th Major, and what's next with Cape Town & Shanghai in the queue. We closed the convo with Deena & Martin talking some smack about a possible showdown in Sydney—so stay tuned! I hope you all enjoy the listen, once I finally hit the record button... If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on. Connect With Deena & Martin: Deena's IG: https://www.instagram.com/deena8050 Martin's IG: https://www.instagram.com/martinyelling Marathon Talk Podcast: https://www.worldmarathonmajors.com/marathontalk-podcast Connect With Ron: Personal Instagram: https://www.instagram.com/ronrunsnyc Podcast Instagram: https://www.instagram.com/runchats_with_ronrunsnyc Facebook: https://fb.me/runchats Website: https://ronrunsnyc.com ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com Social: https://www.instagram.com/_margittai © 2024 Ron Romano

Adam is a 12-year combat veteran of the Air Force with deployments to Iraq & Afghanistan as an Explosive Ordnance Disposal (EOD) team leader. In 2007, while working to disarm a roadside bomb (IED) in Afghanistan, Adam was injured by a secondary IED—resulting in the amputation of his right leg above the knee. Adam is a Purple Heart recipient, Tillman Scholar, and now an eight-time Guinness World Record holder, and became the first above-knee amputee to complete a 100-mile ultramarathon within 30 hours in 2016. He has five 100-mile finishes and set an amputee record time of 16:13:43 for 100 miles in 2024. Adam also has the fastest marathon time for an above-knee amputee at 2:57 and completed a full Ironman in 11:03:06. Adam is one of the most humble, most inspiring people you will ever meet. It was an honor to host this conversation. I hope you all will enjoy the listen and be moved to rise above and achieve beyond! If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on. Connect With Adam: Instagram: https://www.instagram.com/eodpopp Website: https://adampopp.com All Other Links: https://linktr.ee/adampopp Connect With Ron: Personal Instagram: https://www.instagram.com/ronrunsnyc Podcast Instagram: https://www.instagram.com/runchats_with_ronrunsnyc Facebook: https://fb.me/runchats Website: https://ronrunsnyc.com ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com Social: https://www.instagram.com/_margittai © 2024 Ron Romano

This was a FUN live interactive expo chat with one of my running besties Kelly Willis! Kelly is an inspiring former guest (episode 64), fellow 3X Six-Star finisher, and 4X World Age Group competitor! Kelly and I discussed what inspires us, what keeps the fire burning, the biggest challenges we've had to overcome, and how we handle race day challenges. Our goal was to provide tips and best practices for the large amount of first-time marathoners taking on Sydney and we finished off by taking some questions from the audience! If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on. Connect With Kelly: Instagram: https://www.instagram.com/kelly_brown_willis Connect With Ron: Personal Instagram: https://www.instagram.com/ronrunsnyc Podcast Instagram: https://www.instagram.com/runchats_with_ronrunsnyc Facebook: https://fb.me/runchats Website: https://ronrunsnyc.com ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com Social: https://www.instagram.com/_margittai © 2024 Ron Romano

James expertly broke down the exciting new course, the Fan Zones that will be bringing the hype, community engagement, support from sponsors and volunteers, as well as the vision, hard work, and steps taken by the team to be on the doorstep of becoming the 7th World Marathon Major. We cover all that and so many more insights on how to have your BEST Sydney marathon experience on Sunday! Please share with anyone running or planning to run in 2025! If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on. Connect With James: Instagram: https://www.instagram.com/that.guy.who.runs Connect With Ron: Personal Instagram: https://www.instagram.com/ronrunsnyc Podcast Instagram: https://www.instagram.com/runchats_with_ronrunsnyc Facebook: https://fb.me/runchats Website: https://ronrunsnyc.com ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com Social: https://www.instagram.com/_margittai © 2024 Ron Romano

"At my best, I was trying to be competitive with myself to get the best out of what I could do." -Alan Ruben Alan Ruben is an icon in the NYC running community—a paragon of consistency and an inspiration to so many in the masters running world for his remarkable running resume. Alan has completed 35 straight NYCs, with 25 consecutive sub 3s from 1989-2014, and—the most astounding of all—15 consecutive sub 2:40s from 1991-2005! Alan ran his fastest marathon 2:29:54 at age 41 and placed 48th overall in the 1998 Boston Marathon. Alan gives a lot of credit for his success to joining Central Park Track Club in 1990, where he enjoyed grinding twice-weekly workouts with fast teammates that helped push him. In the storied 100th Boston in 1996, he ran 2:30:30 with teammates Peter Allen and Andreas Nolte and they captured the Team Masters Title. Key coaches/mentors who helped guide him: George Wisniewski & Tony Ruiz of Central Park Track Club. Alan has run 704 races—100 half marathons, 67 marathons, and about 95,000 lifetime recorded miles—but the most inspiring thing about Alan is that he is still going strong and out there every day. I'm so proud to be his teammate and I thoroughly enjoyed discussing his epic running journey! If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on. Connect With Ron: Personal Instagram: https://www.instagram.com/ronrunsnyc Podcast Instagram: https://www.instagram.com/runchats_with_ronrunsnyc Facebook: https://fb.me/runchats Website: https://ronrunsnyc.com ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com Social: https://www.instagram.com/_margittai © 2024 Ron Romano

"You just have to be so grateful for the races that go according to plan and where you do set a dream goal and achieve that dream goal. Nobody's written anybody's future—it's not scripted, so you have to make the most of the moments that you have in running. That can be true in any era, at any age, at any stage, and any talent level and accomplishment level. It's one of the great lessons of running." -Gordon Bakoulis Gordon Bakoulis is a 5-time Olympic Trials marathoner and one of the most accomplished runners I've had the pleasure of speaking with. Gordon qualified for the U.S. Olympic Marathon Trials in 1988, 1992, 1996, 2000, & 2004 and was a finalist in the 1992 U.S. Olympic 10,000m Trials. She has represented the U.S. internationally at the 10K, half-marathon, & marathon distances, and has run a 1:11 half-marathon and a 2:33 marathon. We discussed the enormous growth in women's running, the runners who inspired her, and how much the sport has evolved. Gordon's most memorable race was the 2001 NYC Marathon, which was held less than 8 weeks after the 9/11 attacks. Gordon won the masters division in 2:41 and it was really emotional hearing her reflect on what it felt like running through her beloved, broken, yet resilient city. Gordon has also been coaching since 1985 and has worked in the media and for NYRR since 2002—which affords her a really unique perspective. I'm so grateful to Gordon for sharing so many great lessons! If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on. Connect With Gordon: Instagram: https://www.instagram.com/gordonbakoulis Connect With Ron: Personal Instagram: https://www.instagram.com/ronrunsnyc Podcast Instagram: https://www.instagram.com/runchats_with_ronrunsnyc Facebook: https://fb.me/runchats Website: https://ronrunsnyc.com ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com Social: https://www.instagram.com/_margittai © 2024 Ron Romano

It was a HUGE honor to host and share this live convo from Grandma's with rockstar Olympian and 2X Grandma's Champ, Dakotah Lindwurm! We discussed Dakotah manifesting her Paris Olympic dream, what it means to be called an Olympian, her buildup for Orlando & plan for Paris, and why Grandma's is so special and will ALWAYS be on her race calendar! Dakotah shared tips on the course and we finished with Q&A from the Destination Marathons dinner crowd. Thanks for sharing your INSPIRING journey and time with us, Dakotah! We are all rooting for you in Paris!! If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on. Connect With Dakotah: Instagram: https://www.instagram.com/dakotahlindwurm Connect With Ron: Personal Instagram: https://www.instagram.com/ronrunsnyc Podcast Instagram: https://www.instagram.com/runchats_with_ronrunsnyc Facebook: https://fb.me/runchats Website: https://ronrunsnyc.com ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com Social: https://www.instagram.com/_margittai © 2024 Ron Romano

It was a HUGE honor to host and share this live convo from Grandma's with marathon LEGEND, Dick Beardsley! We discussed his iconic 1982 'Duel In the Sun' with Alberto Salazar, his co-win in the 1981 inaugural London Marathon with Inge Simonsen, and his 2:09:36 course record at Grandma's in 1981 that stood for a remarkable 33 years! Dick is a great motivational speaker, a gifted storyteller, and an all-around amazing human. I'm so grateful for him sharing his time to lead our shakeout run, take photos, offer advice, and answer questions after our chat. Sharing some solo miles and stories with Dick will be something I'll always treasure! If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on. Connect With Dick: Instagram: https://www.instagram.com/dick.beardsley Website: https://www.dickbeardsley.com Connect With Ron: Personal Instagram: https://www.instagram.com/ronrunsnyc Podcast Instagram: https://www.instagram.com/runchats_with_ronrunsnyc Facebook: https://fb.me/runchats Website: https://ronrunsnyc.com ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com Social: https://www.instagram.com/_margittai © 2024 Ron Romano

We're talking ALL things Sydney Marathon in this IG Live Convo with 2X Olympian Eloise Wellings, Race Director Wayne Larden, and Digital Marketing Manager James Constantine. The Sydney Marathon is a candidate race, poised to become the seventh of the Abbott World Marathon Majors. We broke it all down—way too many topics to list. The stoke level is HIGH as they get ready to host the AbbottWMM Wanda Age Group World Champs and their largest Sydney (24K runner) yet! I hope this content will help prepare you to have your best Sydney Marathon experience! If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on. Connect With Eloise, Wayne, & James: Eloise: https://www.instagram.com/elzywellings Wayne: https://www.instagram.com/waynelarden James: https://www.instagram.com/that.guy.who.runs Connect With Ron: Personal Instagram: https://www.instagram.com/ronrunsnyc Podcast Instagram: https://www.instagram.com/runchats_with_ronrunsnyc Facebook: https://fb.me/runchats Website: https://ronrunsnyc.com ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com Social: https://www.instagram.com/_margittai © 2024 Ron Romano

London Marathon tips with one of my running besties, Kelly Brown Willis, fellow 3X Six-Star finisher and inspiring former guest (Episode 64). This episode is a deep dive into all things London! Weekend logistics, fun events, shakeouts, fueling, course strategy, mindset tips, and more. Please share with anyone running London on Sunday! We hope you enjoy the listen and this helps prepare you to have your best London Marathon experience! If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on. Connect With Kelly: Instagram: https://www.instagram.com/kelly_brown_willis Connect With Ron: Personal Instagram: https://www.instagram.com/ronrunsnyc Podcast Instagram: https://www.instagram.com/runchats_with_ronrunsnyc Facebook: https://fb.me/runchats Website: https://ronrunsnyc.com ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com Social: https://www.instagram.com/_margittai © 2024 Ron Romano

This episode is for anyone running the 128th Boston Marathon and everyone who has it on their long-term radar. Coach Brendon O'Leary of O'Leary Racing Team joined me on an IG live and we took a deep dive into all things Boston. Race logistics, the Expo, weekend activities, shakeouts, fueling, and, of course, we dug in on course strategy and how best to approach the hills! We're coming at you with a wealth of experience - Brendon has run Boston 6X's with a course PR of 2:29, and I've run 10X's and have a 2:41 course PR. Brendon's mile-by-mile Boston Marathon Course Breakdown is one of the best I've read and is linked here: https://olearyracing.com/ort-blog/f/boston-marathon-mile-by-mile-course-breakdown Good luck to everyone on Marathon Monday! Please join us at the ORT Shakeout on Sunday (4/14/2024) at 8:30am on the corner of Newbury St/Exeter St outside of the Nike store. If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on. Connect With Brendon: Instagram: https://www.instagram.com/olearyracingteam Connect With Ron: Personal Instagram: https://www.instagram.com/ronrunsnyc Podcast Instagram: https://www.instagram.com/runchats_with_ronrunsnyc Facebook: https://fb.me/runchats Website: https://ronrunsnyc.com ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com Social: https://www.instagram.com/_margittai © 2024 Ron Romano

We've got tons of Tokyo tips & questions answered from yesterday's IG Live convo with Naomi. Big thanks to all who joined—we look forward to seeing you in Tokyo! Naomi was a great co-host and is running for her Six-Star, like so many others. She asked me her top-of-mind questions and we answered many more from our engaged audience, as well. We covered: -Starting area logistics -GPS & why you should turn OFF auto-lap on your watch -Course layout & strategy -Aid stations/on-course fueling with water & Pocari Sweat -Spectator viewing options -Finish line Six-Star process -Charity area at the finish -Favorite dining & shopping options -The Expo -The best shakeout spots -And more! This is my 5th trip to Japan. I ran Tokyo in 2019 & 2023 and I shared my experiences and best practices to help everyone be better prepared for a great race day and travel experience to Japan. Ganbatte!! If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on. Connect With Naomi: Instagram: https://www.instagram.com/njmiles13 Connect With Ron: Personal Instagram: https://www.instagram.com/ronrunsnyc Podcast Instagram: https://www.instagram.com/runchats_with_ronrunsnyc Facebook: https://fb.me/runchats Website: https://ronrunsnyc.com ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com Social: https://www.instagram.com/_margittai © 2024 Ron Romano

In one of the most inspiring running stories of the year, Tammy Hsieh ran 2:37:00 at CIM and hit the OTQ standard on the number to qualify for the US Olympic Marathon Trials in Orlando, FL on Feb 3, 2024! When Tammy turned the final corner, the finish line clock read 2:36:50 and she kicked for home with everything she had left and crossed the line at 2:37:03. There were a few uncertain moments before friends showed Tammy her chip time and someone from the CIM team draped her with the coveted OTQ banner so she could celebrate her huge accomplishment. Tammy became the 173rd woman to earn her spot in this year's race. She has been on quite a tear over the past two years—just look at her amazing progression: 2:48 - CIM 2021 2:45 - Indy 2022 2:37:44 - Ottawa 5/28/2023 2:37:00 - CIM 12/8/2023 We covered: -Coaching & her training approach with Kim Conley -Her Ottawa build vs CIM—her 1st time logging 100M weeks -Her start in NYC training with Central Park Track Club -Moving to Boston & training with the Boston Hares -Her drive/passion/fire—where it comes from -Mindset, mantras, & self-talk on the course -Her plan for Orlando -Community service There are so many great nuggets to unpack in this one and I'm stoked to keep following Tammy's inspiring journey! If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on. Connect With Tammy: Instagram: https://www.instagram.com/letammm Connect With Ron: Personal Instagram: https://www.instagram.com/ronrunsnyc Podcast Instagram: https://www.instagram.com/runchats_with_ronrunsnyc Facebook: https://fb.me/runchats Website: https://ronrunsnyc.com ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com Social: https://www.instagram.com/_margittai © 2023 Ron Romano

Meet Polly Moody, mom of two, full-time teacher, and 2:46 marathoner! Polly tore her ACL and meniscus two years ago when her running had been on an upward trajectory. She tackled a long, difficult rehab where she faced a number of setbacks and had serious doubts about whether she would make it back to her previous form. Polly injected more long runs on trails and shifted her focus to process versus outcome. Along the way, she found more joy and discovered the fastest, best version of her running self. Polly just turned 40 and her speedy 2:46 time earned her 9th in her age group in Chicago and a free bib through the American Development Group for 2024. I'm so stoked to follow Polly's inspiring journey! If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on. Connect With Polly: Instagram: https://www.instagram.com/mommytosubthree Connect With Ron: Personal Instagram: https://www.instagram.com/ronrunsnyc Podcast Instagram: https://www.instagram.com/runchats_with_ronrunsnyc Facebook: https://fb.me/runchats Website: https://ronrunsnyc.com ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com Social: https://www.instagram.com/_margittai © 2023 Ron Romano

Meet Simone Carniglia, Six-Star finisher, and Guinness World Record holder as the fastest runner with Type One diabetes—with an amazing average time of 2:42:30 per race! Simone started his running journey to lose weight and was inspired by Stefano Baldini, the great Italian marathoner who won the gold medal at the 2004 Athens Olympics. Running these incredibly fast times is impressive, but for a diabetic, it is significantly more challenging. A diabetic marathoner has to continuously control blood sugar levels in order to be safe, not faint, and perform at their best. They're more subject to cramping and dehydration during physical activity, especially when glucose levels aren't managed properly. Simone has only been running for five years and is just getting started. He hopes his journey will inspire many other diabetic athletes to not give up on their dreams and never give up. Simone's story proves that with the right training, nutrition, therapy, strategy, and use of the latest technologies—such as Abbott Global and Freestyle Libre 3—diabetic runners can achieve amazing results that weren't imaginable just a few short years ago Simone is grateful for the Abbott Global profile they featured on him for World Diabetes Day and is excited to get started on a second round of World Marathon Majors. I'm rooting for Simone to keep inspiring and look forward to seeing him out there in 2024! If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on. Connect With Simone: Instagram: https://www.instagram.com/simone.carniglia All Other Links: https://linktr.ee/6majorswitht1d Connect With Ron: Personal Instagram: https://www.instagram.com/ronrunsnyc Podcast Instagram: https://www.instagram.com/runchats_with_ronrunsnyc Facebook: https://fb.me/runchats Website: https://ronrunsnyc.com ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com Social: https://www.instagram.com/_margittai © 2023 Ron Romano

We're catching up with Jereny Rivera on her recent training in the Florida heat and delving into her experience with ferritin iron deficiency. I really enjoyed having her back to share insights on her transformational journey to inspire runners and how she perseveres in the face of challenges and channels the haters. I'm rooting for Jereny to crush it at CIM! If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on. Connect With Jereny: Instagram: https://www.instagram.com/lolspacemonkey Connect With Ron: Personal Instagram: https://www.instagram.com/ronrunsnyc Podcast Instagram: https://www.instagram.com/runchats_with_ronrunsnyc Facebook: https://fb.me/runchats Website: https://ronrunsnyc.com ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com Social: https://www.instagram.com/_margittai © 2023 Ron Romano

This episode is from an IG Live covering a course breakdown of the New York City Marathon with 19th place finisher in the 2017 NYC Marathon, Kate Pallardy. Kate is a rockstar and was my episode 100 guest, which we recorded the night before last year's race. Topics we covered include: -Expo & race weekend -Race day logistics -Race plan -Fueling -How to run the bridges -Saving something for 5th Avenue -Having FUN—it's the 5 boro block party!! This was a fun back-and-forth convo where we shared each other's perspectives—Kate's from running in the pro field and mine from 11 previous races in NYC. Good luck to all taking on the best marathon in the world! If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on. Connect With Kate: Instagram: https://www.instagram.com/katepallardy Connect With Ron: Personal Instagram: https://www.instagram.com/ronrunsnyc Podcast Instagram: https://www.instagram.com/runchats_with_ronrunsnyc Facebook: https://fb.me/runchats Website: https://ronrunsnyc.com ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com Social: https://www.instagram.com/_margittai © 2023 Ron Romano

Meet Rob Dalto, Six-Star finisher, Abbott ambassador, and running community builder. When Rob's dad was battling cancer in 2017, running marathons with his sister, Nicole, became a way for his family to bond together. His dad enjoyed watching them race and they made him a big part of their Six-Star journey. And though he didn't make it to their finish line, Rob runs with his dad's name—Joseph—on his singlet, and uses running as a way to honor and stay connected with him. Rob has run all 5 Abbott Majors in 2023 and only needs to finish off his hometown race in NYC to complete an Abbott Slam. There are currently only 84 runners in the world who have completed one, and around 10 on the Abbott Slam journey this year, hoping to join this illustrious group after NYC. Rob had a breakthrough day in Chicago, ripping a 2:56 PR, fueled by a powerful letter his dad sent in 2017 sharing how inspired and proud he was of Rob and Nicole's running journeys. Rob works hard to engage in the community—doing workouts with a multitude of groups, performing sweat tests for runners to help them understand fueling, and trying to give back to the sport that brings him so much joy. Huge thanks to Rob for bringing such positive energy! If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on. Connect With Rob: Instagram: https://www.instagram.com/pursuitofperformance__ All Other Links: https://linktr.ee/pursuitofperformance__ Connect With Ron: Personal Instagram: https://www.instagram.com/ronrunsnyc Podcast Instagram: https://www.instagram.com/runchats_with_ronrunsnyc Facebook: https://fb.me/runchats Website: https://ronrunsnyc.com ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com Social: https://www.instagram.com/_margittai © 2023 Ron Romano

Meet Natalie Dau, best-selling author, ultra runner, and travel/lifestyle content creator extraordinaire! We discussed the origin of 'Run Like a Woman', why it's such an important topic, and the amazing response it has received. We also dive into Natalie's drive, energy, and upcoming passion projects that fuel her fire, as well as her 'why', and how she keeps going in ultra and life when things get really hard. Natalie shared some great tips on how to start your fitness journey, make small steps, and keep going. Huge thanks to Natalie for bringing such positive energy! This convo is also on IG Live for anyone interested in watching: https://www.instagram.com/p/CxDeLT9uf6o/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA== If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on. Connect With Natalie: Instagram: https://www.instagram.com/rockstararms Website: https://www.nataliedau.com Run Like a Woman: https://www.amazon.com/Run-Like-Woman-Cycle-Based-Performance/dp/B0C6VZ2PTW Connect With Ron: Personal Instagram: https://www.instagram.com/ronrunsnyc Podcast Instagram: https://www.instagram.com/runchats_with_ronrunsnyc Facebook: https://fb.me/runchats Website: https://ronrunsnyc.com ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com Social: https://www.instagram.com/_margittai © 2023 Ron Romano

Meet Teddy Levarda, Licensed Acupuncturist at Morningside Acupuncture M.S., L.A., Dipl. O.M. (NCCAOM) Teddy joined me for a FUN and informative IG Live RunChat, where we discussed the value of utilizing dry needling, acupuncture to treat chronic pain, running, and sports injuries. Teddy & Morningside are well known in the NYC running community for helping runners work through and solve challenging injuries and keeping us out there pursuing our big goals and dreams. We discussed and learned Teddy & Morningside's origin story, the most common types of running injuries acupuncture and dry needling can address, how Teddy has personally helped me through a bout of ITB Syndrome, and other various ailments over the past two years. This is the second of my Summer Series RunChats with running practitioners focused on keeping runners healthy and on the roads! Hope you all enjoy the listen! If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on. Connect With Teddy & Morningside Acupuncture: Instagram: https://www.instagram.com/morningsideacupuncturenyc Website: https://www.morningsideacupuncturenyc.com All Other Links: https://linktr.ee/morningsideacupuncturenyc Connect With Ron: Personal Instagram: https://www.instagram.com/ronrunsnyc Podcast Instagram: https://www.instagram.com/runchats_with_ronrunsnyc Facebook: https://fb.me/runchats Website: https://ronrunsnyc.com ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com Social: https://www.instagram.com/_margittai © 2023 Ron Romano

Sara Girotto on mindset, learning, and working with her coach Steve Hranilovich to accept "I Belong" in the American Development Corral—along with CRUSHING a 2:55 Chicago Marathon and winning her Age Group in a World Marathon Major. For every runner out there that has gotten a late start, Sara's inspiring journey is for you! After moving to the US from Italy, the family ran a 5K together and she was hooked. In her mid-30s with no background in the sport, she had some remarkable results early on—running a 3:06 debut marathon! But running all her runs at the same tempo pace and distance led to some setbacks. After meeting her coach Steve Hranilovich at a race, they started working together—adding structure to her training and he helped Sara work on her mindset after struggling with imposter syndrome at USATF Masters Championship races to slowly believing she belonged. This successful partnership has helped Sara become a 4X USATF AG National Champion and set PRs of 18:18 5K, 1:01 10M, 1:24 1/2M, and 2:55 Marathon in 2022. We discussed: adjusting to living in the US, where her drive comes from, mindset, imposter syndrome, working through injuries, Master's running, mantras, gratitude, her 'Stay In the Fight Moment', being open, and more. There are SO many lessons to unpack in this one! Hope you all enjoy the listen! If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on. Connect With Sara: Instagram: https://www.instagram.com/my.happy.places.paces Connect With Ron: Personal Instagram: https://www.instagram.com/ronrunsnyc Podcast Instagram: https://www.instagram.com/runchats_with_ronrunsnyc Facebook: https://fb.me/runchats Website: https://ronrunsnyc.com ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com Social: https://www.instagram.com/_margittai © 2023 Ron Romano

Meet Dr. Gaby Go, sports & performance physical therapist, run & injury prevention coach, Boston Marathon qualifier, and founder of Go Run Stronger. Gaby joined me for a FUN and informative IG Live RunChat, where we discussed the value of adding PT and strength training to your running to be the strongest, best version of yourself. We had a well-engaged audience and Gaby did a great job answering questions! Other topics included the role nutrition plays in injury (and injury prevention), the importance of getting regular blood work done (shoutout Inside Tracker) the value of supplements (like Previnex) can play in getting that dialed in for peak performance. Gaby recently launched Go Run Stronger to help runners reach their goals without injury. They will be offering monthly subscriptions to strength and rehab programs, 1:1 premium run & strength coaching, physical therapy services, and more! This is the first of my Summer Series RunChats with running practitioners focused on keeping runners healthy and on the roads. Hope you all enjoy the listen! If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on. Connect With Gaby: Instagram: https://www.instagram.com/dr.gabygo Go Run Stronger: https://gorunstronger.com All Other Links: https://linktr.ee/drgabygo Connect With Ron: Personal Instagram: https://www.instagram.com/ronrunsnyc Podcast Instagram: https://www.instagram.com/runchats_with_ronrunsnyc Facebook: https://fb.me/runchats Website: https://ronrunsnyc.com ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com Social: https://www.instagram.com/_margittai © 2023 Ron Romano

Meet Lauren Hagans, the 2024 Grandma's Marathon Champion, who made a sensational marathon debut, scorching a 2:25:55—running the fourth-fastest U.S. debut of all time! Though Lauren has coached many marathoners—and is surrounded by strong, NAZ Elite rockstar marathoning teammates who shared helpful nuggets—this was truly uncharted territory. "You never get to a starting line by yourself! Little pieces of magic were shared with me at moments of doubt along the way to my first marathon. They helped me develop trust." We discussed: -Her build—Lauren was concerned about pushing her mileage too high due to past injuries, so her coaches built her a plan that played to her strengths -Mentors/coaches who've had an impact—Todd Harbour at Baylor, Ben Rosario, Jenna Wrieden -Her most meaningful races—1:09:46 4th-place finish debut at the USATF Half Marathon Championships -Her perfectly executed Grandma's race plan and how awesome it was to share the joy with her coach Jenna at the finish line. -Her "stay in the fight" moment -And what's next Lauren has competed in 3 Olympic Trials on the track and is stoked to compete in the marathon trials in February. She is hoping to rock a fast half at Valencia before then. I'm looking forward to following more of her inspiring journey! If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on. Connect With Lauren: Instagram: https://www.instagram.com/haagendazs_86 Connect With Ron: Personal Instagram: https://www.instagram.com/ronrunsnyc Podcast Instagram: https://www.instagram.com/runchats_with_ronrunsnyc Facebook: https://fb.me/runchats Website: https://ronrunsnyc.com ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com Social: https://www.instagram.com/_margittai © 2023 Ron Romano

Meet Bruce Raymer, 4x Canadian Champion, 7x National Team member, and the 1999 Ottawa Marathon Champion—where he broke through and ran his PB of 2:22! Bruce traveled the world racing as a pro and later as an elite Masters runner, before retiring at age 42 due to nagging Achilles issues. However, his competitive fire still burned bright and he turned to cycling five years ago, and is now focused on time trialing—and just last weekend earned 3rd place at the Canadian Masters Time Trial Championships! We discussed: -The impact legendary Canadian coach and mentor, Paul Poce, had on his running journey and how that led him to coaching to share his experiences to help runners find their best and give back to the sport that had given him so much. -How his dad introduced him to running and shaped his work ethic, drive, and stay-in-the-fight spirit. -The importance of mindset and how he coaches his athletes to get comfortable being uncomfortable to perform at their best. -Bruce's amazing experiences racing in Japan at Fukuoka, Tokyo, Ekiden, and our mutual love of their incredible passion for our sport. Bruce has had such an inspiring journey! I really enjoyed our convo and I'm grateful for the many lessons and experiences shared—and for Bruce's candor on some personal struggles! If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on. Connect With Bruce: Instagram: https://www.instagram.com/runthe7 Website: https://raymerrunning.com Connect With Ron: Personal Instagram: https://www.instagram.com/ronrunsnyc Podcast Instagram: https://www.instagram.com/runchats_with_ronrunsnyc Facebook: https://fb.me/runchats Website: https://ronrunsnyc.com ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com Social: https://www.instagram.com/_margittai © 2023 Ron Romano

Meet Angela Maciocia, an inspiring elite Canadian Masters runner from Montreal. "You're Built From Hard Things" is the title of this episode and it perfectly personifies Angela's fire, drive, and spirit. She was in severe pain running the Chicago Marathon and her husband and coach, Bruce Raymer, pulled her off the course at 29K—where she left on crutches, with a 50% plantar fascia tear and a broken heart. Angela kept the faith through some dark moments—grinding long hours on pool runs and on the elliptical, with a team of therapists to help her rebuild physically, and a mindset coach to build her up mentally. Fast forward 7 months: Angela rocked a 39:19 at the Canadian 10K Champs on a super hot day—good for 1st place in her age group and 6th female Masters—putting into practice everything she's been working on. Angela is inspired by her autistic son, Noah, and the many obstacles and challenges he's overcome. Her Stay In the Fight Moment: "Advocating for Noah every day—that time period, those ten years, shaped me into who I am now." Angela credits her mom for instilling her fierce work ethic, drive, and fire; and her husband/coach, Bruce, who changed her approach to training and passionately believes that her best racing days are ahead. Angela had a 23-year career as an adult educator, working with adults with disabilities. She regularly communicates with autistic parents to help guide them as a way to give back and is super grateful for the magical team of people that support her running journey: Raymer Running, Physiomentum, Kevin Longpre, Dr. Sean Landry, Sports Specialists, and West Island Therapy Centre. I hope you're all inspired by Angela's incredible journey! If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on. Connect With Angela: Instagram: https://www.instagram.com/angelamaciocia Website: https://raymerrunning.com Connect With Ron: Personal Instagram: https://www.instagram.com/ronrunsnyc Podcast Instagram: https://www.instagram.com/runchats_with_ronrunsnyc Facebook: https://fb.me/runchats Website: https://ronrunsnyc.com ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com Social: https://www.instagram.com/_margittai © 2023 Ron Romano

Meet Anna Rohrer, former 8x All-American for Notre Dame and 5x high school national champion whose running has been on fire of late. In the Boston marathon, Anna finished first among the masses, clocking a sensational time of 2:30:52—a personal best of nearly 6 minutes—and placed 22nd overall. Just 19 days later, she shattered the course record and achieved a new PR of 1:11:31, winning the OneAmerica 500 Festival Mini-Marathon in Indy—all while receiving tremendous local support. After graduating in 2020, Anna transitioned to professional running and joined the B.A.A's High Performance Team. However, recurring back pain compelled her to take a break from the team, focusing on allowing her mind and body to heal. During this time, she worked on training by effort, avoiding the track, and rediscovering the joy in her running. Collaborating with local physical therapists, Anna realized she was overly reliant on her hamstrings and lower back, prompting her to rewire her movement patterns to engage her glutes more effectively. Anna's Stay In the Fight Moment: Not even two broken feet and being wheelchair-bound for part of her junior year of high school could stop Anna from coming back and winning her 2nd Foot Locker Championship. "I just really had this feeling in me that it was something I needed to see through. The way that it has been able to be used for so much more good in the future has just uncovered itself so much throughout the years. To see it come full circle in a lot of different ways and then years down the road of being able to be that mentor, be that voice for other people is the reminder of why I stayed in the fight and then also why I want to continue to do so now when I face challenges." Anna's unwavering determination and sense of purpose guided her through difficult times and she now sees the value in using her experiences to inspire and mentor others as a mindset coach. Anna's story is a testament to the power of perseverance and staying in the fight as she continues to overcome challenges and inspire others along the way! If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on. Connect With Anna: Personal Instagram: https://www.instagram.com/annarohrer97 Coaching Instagram: https://www.instagram.com/coachannarohrer Website: https://www.next-level-racing.com Connect With Ron: Personal Instagram: https://www.instagram.com/ronrunsnyc Podcast Instagram: https://www.instagram.com/runchats_with_ronrunsnyc Facebook: https://fb.me/runchats Website: https://ronrunsnyc.com ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com Social: https://www.instagram.com/_margittai © 2023 Ron Romano

2x 5000M Olympian and former podcast guest (Episode 71), Kim Conley returns to RunChats to discuss the launch of Next Best Run. Kim and her coach/husband Drew are building an exciting, personalized online coaching service and community for runners. This conversation is from an IG live I hosted with Kim. We focused on the positive community they're aiming to build and her plan to connect with more runners at major races on Kim's calendar. Since the launch, they've been sharing their athletes' success stories and journeys and have added NAZ Elite pro Lauren Hagans and Devin Elizondo as coaches. I'm SUPER excited to watch them continue to build their community and I hope you all enjoy the listen! If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on. Connect With Kim & Next Best Run: Kim on Instagram: https://www.instagram.com/kfconley Next Best Run on Instagram: https://www.instagram.com/next_best_run Website: https://nextbestrun.com Connect With Ron: Personal Instagram: https://www.instagram.com/ronrunsnyc Podcast Instagram: https://www.instagram.com/runchats_with_ronrunsnyc Facebook: https://fb.me/runchats Website: https://ronrunsnyc.com ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com Social: https://www.instagram.com/_margittai © 2023 Ron Romano

Meet Sydney Devore, 2x OTQ and 7th American in Boston in the strongest field ever assembled in the storied race's 127-year history. Sydney set a goal of top 10 and showed up big time, rocking a 2:31:08—closing strong in the hills to get it done! Sydney has overcome a lot of adversity to get to this point and is just starting to scratch the surface. Multiple stress fractures, tragically losing her mom, and training through brutally tough Michigan winters. Those struggles have made her stronger. Joining McKirdy Trainied as a coach connected her with so many athletes, where she encourages them to find joy in the process and their wins return that joy. Her mom imparted that valuable lesson and it helps her reframe her toughest moments. Sydney also shares her big goals with her athletes and she can feel them as she is crossing the timing mats, knowing they are tracking her on race day. "I ran this race with so much joy that no matter the outcome, I was going to be happy. I am so damn proud of my 7th-place American finish. I am proud of my time of 2:31:08 and the way I ran the race. We always want more, but I am grateful to be making sustainable gains in the right direction." Sydney personifies the "Stay In the Fight" ethos and is SO easy to root for! If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on. Connect With Sydney: Instagram: https://www.instagram.com/sydneytdevore Connect With Ron: Personal Instagram: https://www.instagram.com/ronrunsnyc Podcast Instagram: https://www.instagram.com/runchats_with_ronrunsnyc Facebook: https://fb.me/runchats Website: https://ronrunsnyc.com ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com Social: https://www.instagram.com/_margittai © 2023 Ron Romano

This episode is from my IG Live convo with renowned coach James McKirdy of McKirdy Trained on the exciting upcoming Bakline McKirdy Micro Marathon & 10K on 10/14/23 at Rockland State Park, NY. The Why: to provide the greatest opportunity for athletes to achieve the Olympic Trials qualifying time and faster. We discuss: bottle support for all participating marathoners, tangents, pacers, and why this course reported by Runner's World as "the fastest loop in the country" gives runners the best opportunity to earn their place on the Olympic Trials marathon starting line, February 3rd, 2024. In the second half, we explore the McKirdy Trained origin story—the ethos and DNA that has helped build such a strong and powerful team. Plus, a few athlete success stories. For anyone still dreaming of earning their OTQ—or looking to gain some valuable McKirdy Trained coaching insights—this episode is for you! If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on. Connect With James: Bakline's McKirdy Micro Marathon & 10K: http://mckirdytrained.com/baklines-mckirdy-micro-marathon-10k Instagram: https://www.instagram.com/mckirdytrained Connect With Ron: Personal Instagram: https://www.instagram.com/ronrunsnyc Podcast Instagram: https://www.instagram.com/runchats_with_ronrunsnyc Facebook: https://fb.me/runchats Website: https://ronrunsnyc.com ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com Social: https://www.instagram.com/_margittai © 2023 Ron Romano

Andrea Pomaranski grew up idolizing Lisa Fernandez and dreamed of one day pitching for the US Softball Team. On March 12th, she set a Masters American Record, scorching a 3:07:48 50K at 6:03P per mile, and won her first USATF National Championship! It was the 2nd fastest US 50K time behind the great Des Linden and 3rd fastest for any woman at any age in the world—but most importantly, it earned Andrea that coveted honor she dreamed of as a little girl, representing Team USA. Andrea's running resume is beyond impressive: 3X Olympic Marathon Trials Qualifier 2nd American Berlin 1st Masters New Haven 20K 2:31:06 Marathon PR Houston, 7th place American Masters Record Holder in the mile at 4:47 50K USATF Champion, Masters American Record of 3:07:48 What's more awe-inspiring is how this mom-of-three has endured and bounced back from the personal tragedy of losing her first two children. "10 years ago, we lost our first two children in a very heartbreaking way. For a year after our second son died, I considered it a win for the day just to get out of bed in the morning. It was far and away the darkest time period of my life, but also one that I am the most proud of because I never gave up. Even though I felt like my world had ended the day they died, I refused to believe there weren't better things ahead. And little by little, the small wins started to turn into big wins and now I find myself with 3 healthy, beautiful children, an incredible husband and friends, and I'm even able to run and set PRs at the age of 40." Andrea was told by one of the best doctors in the country that she would never run more than a few miles again due to osteoporosis... and she overcame that, too. I think she is just getting started and can't wait to follow along. For all the moms out there juggling so much for your family, I know you'll find so many good takeaways in this one. If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on. Connect With Andrea: Instagram: https://www.instagram.com/andreapomaranski Connect With Ron: Personal Instagram: https://www.instagram.com/ronrunsnyc Podcast Instagram: https://www.instagram.com/runchats_with_ronrunsnyc Facebook: https://fb.me/runchats Website: https://ronrunsnyc.com ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com Social: https://www.instagram.com/_margittai © 2023 Ron Romano

"I pledge to be a role model and inspire others to always think beyond their limits to achieve things they never dreamed were possible." -Lisa Weightman, Associate Partner at IBM Australia, Olympian, and High-Performance Coach Meet Lisa Weightman, business leader, badass mom, 4X Olympian, and one of the fastest, most inspiring humans I've been blessed to meet. Lisa has overcome a lot to reach the fastest, best version of herself. She is quick to credit those in her inner circle for the key roles they play: her husband Lach for always keeping things light and providing much-needed massage services, coach Dick Telford, and son Pete—who we all know is secretly calling all the shots. Lisa put together a near-perfect training block and then proceeded to pull off one of the most amazing marathon doubles in history—scorching a 2:23 4th place Osaka Marathon (just 10 seconds from 2nd place) followed by a 2:31 13th place finish at Tokyo just 7 days later! Her secret to recovery? A family visit to Tokyo Disneyland between races, where she likely put in more steps than at either marathon... It was so FUN to catch up with Lisa on her PB breakthrough and what goals she is chasing next—running in her 5th Olympics, 10K & half-mile PB attempts, finishing off her Six-Star in Boston next year. For more on Lisa's inspiring journey, check out episode 97 and give her a follow! If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on. Connect With Lisa: Instagram: https://www.instagram.com/lisaweightman Connect With Ron: Personal Instagram: https://www.instagram.com/ronrunsnyc Podcast Instagram: https://www.instagram.com/runchats_with_ronrunsnyc Facebook: https://fb.me/runchats Website: https://ronrunsnyc.com ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com Social: https://www.instagram.com/_margittai © 2023 Ron Romano

"After I had my first child, I suffered from postpartum depression. It was really sad, dark, and scary. Running literally saved me—along with medication, therapy, and help from friends and family. Ever since then, I have never been the same and I still struggle with mental health issues... But because I had to dig myself out once, I know what to watch out for and how to best help myself if I feel darkness coming again." Meet Kaydi Bolos, mom of three and introvert who made the brave decision to share her postpartum depression struggles on Instagram. Kaydi noticed that running stroller miles with her son would instantly help her feel better and she forged a deeper love and connection to running. By sharing her postpartum journey to connect with and help other moms, it truly transformed Kaydi and provided a deeper sense of purpose. Kaydi loves to grind, chase down big goals, and is a huge David Goggins fan. She is training hard and has a sub-2:50 goal set for her next marathon at Mt Charleston in April. We discuss: her coaching partnership with Emily from Praxis Running, nutrition, injuries, Goggins, mindset, goals, drive, challenges, and community service. I'm SO grateful to Kaydi for stepping out of her comfort zone and sharing her inspiring journey! If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on. Connect With Kaydi: Instagram: https://www.instagram.com/kaydiruns Connect With Ron: Personal Instagram: https://www.instagram.com/ronrunsnyc Podcast Instagram: https://www.instagram.com/runchats_with_ronrunsnyc Facebook: https://fb.me/runchats Website: https://ronrunsnyc.com ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com Social: https://www.instagram.com/_margittai © 2023 Ron Romano

Meet Jenny Hitchings, Masters running icon, 2022 USATF Masters LDR (Long Distance Runner) Athlete of the year, and USATF Hall of Fame runner. In her 50s, Jenny started running faster than ever, breaking barriers for herself and her age that she never thought possible. She holds FIVE (55-59AG) American Records—5k, 10k, 10-mile, 1/2 marathon, and marathon—and 1 World's best time, 2:45:32 at the 2021 Boston Marathon! These races and experiences shaped her and stoked her competitive fire to keep striving for more. We discuss: how Jenny found running; goals, race anxiety, and expectations; where her drive and fire come from; trying to defy the aging process and inspire others; losing her mom; coaches who've had an impact; giving back, coaching youth running clubs and other runners. Jenny's WHY: "Part of me is trying to defy the aging process. I want to show that we can still be competitive and have these crazy goals and show others what's possible as a woman and mother at near age 60... I don't necessarily run for my mom, but part of me keeps on going because it helps me defy what defines aging and the stereotypes that go along with it. Who knows what my mom would be doing from 50 on, but I am creating my own path. She would have been so proud, and I wear a ring of hers every time I race." I'm so stoked to see what's next and to continue following Jenny's INSPIRING journey! If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on. Connect With Jenny: Instagram: https://www.instagram.com/jennyhitchings Connect With Ron: Personal Instagram: https://www.instagram.com/ronrunsnyc Podcast Instagram: https://www.instagram.com/runchats_with_ronrunsnyc Facebook: https://fb.me/runchats Website: https://ronrunsnyc.com ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com Social: https://www.instagram.com/_margittai © 2023 Ron Romano

Meet Jereny Rivera, who has been on an inspirational, transformational journey from a childhood in poverty where she learned grit and developed her toughness and fire from watching her mom in the most challenging of circumstances. Jereny struggled to connect with others in college. She was inspired by watching a True Life episode of a girl who completed a Tough Mudder and signed up for a race, but didn't make it more than a quarter mile on her first training run and had to walk home. That led to her joining a local running club—the Orlando Track Shack—losing 50 lbs, transforming her body with running, strength training, and a better diet, and finding a welcoming community. From a 3:52 half marathon to smoking a 2:47 in Houston, Jereny is on a journey and dreaming big to one day lace 'em up at the Olympic Trials! We take a deep dive into her dreams, exploring the importance of having people around you and coaches who are fully onboard and believe, her two-year run streak, daily habits, and how doing the hard things post-run (foam roll, stretch, hydrate) are so important. We talk about mindset and the Goggins approach. There are no hacks. Show up every day like Jereny and get it done! I'm so inspired by Jereny and am stoked to share our convo! If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on. Connect With Jereny: Instagram: https://www.instagram.com/lolspacemonkey Connect With Ron: Personal Instagram: https://www.instagram.com/ronrunsnyc/ Podcast Instagram: https://www.instagram.com/runchats_with_ronrunsnyc/ Facebook: https://fb.me/runchats Website: https://ronrunsnyc.com ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com Social: https://www.instagram.com/_margittai/ © 2023 Ron Romano

Meet Allan Dias, former real-life rock star, bass guitarist, and songwriter for Public Image Ltd (PiL). After twenty years of touring, the performing, partying lifestyle had taken a big toll on him—and he finally stepped away for health reasons. He came back stateside, walked into a bike shop, bought a bike, started riding again, and reconnected with his love of motion. That inexplicable feeling when propelling yourself forward through space and time. After entering a trail duathlon, he fell back in love with running after a twenty-year break. That began an incredible endurance athletics journey for Allan, immersing himself deeply into the rituals of training and mindset and focusing on pursuing his absolute best. Allan has freakish running range: he ran a 68-second 400M to place 3rd at Masters Nationals in March 2022 and ran 3:54:06 at Baystate Marathon—a 25-minute BQ at age 71, on 10/16/22. We took a deep dive into how qualifying for Boston meant so much and how he tapped into that in his training and on race day to make that dream come true. We also cover how grateful and blessed he feels to still be out there competing—running to inspire and giving back to the endurance sports community that has given him so much. Allan has also competed at the highest levels in cyclocross, mountain biking, road cycling, and once ran 65 miles on his 65th birthday. I'm absolutely blessed to call Allan a friend and supportive CPTC teammate. I'm so grateful to him for coming on and sharing wisdom from his inspiring journey. If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on. Connect With Allan: Instagram: https://www.instagram.com/allandia Connect With Ron: Personal Instagram: https://www.instagram.com/ronrunsnyc/ Podcast Instagram: https://www.instagram.com/runchats_with_ronrunsnyc/ Facebook: https://fb.me/runchats Website: https://ronrunsnyc.com ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com Social: https://www.instagram.com/_margittai/ © 2023 Ron Romano

Meet Amelia Rivera-Wong, DPT by day, badass endurance athlete, wife to Andy, and new mom to her beautiful son Cameron all the rest of the time. Amelia's competitive drive was forged as a kid doing crunch competitions with her twin before bedtime and spending long hours at their town community pool. Her mom ran 3 NYC marathons—one for each of her daughters—and that left an indelible mark. All those pool hours prepared her to swim D1 in college and led her to triathlon—where she signed up for an Ironman at Lake Placid on a dare—completing her very first marathon to finish in a monsoon. Her hardcore, badass credentials were fully established. But when she qualified for her 1st Boston—and subsequently got pregnant and calculated the timing—she knew she was in uncharted waters. It felt like she was going down a rabbit hole. Seemingly everyone with no medical creds had an opinion on what was 'safe' or could potentially harm her baby. Even some of the medical advice didn't make sense and she ultimately decided to follow the same rule she tells her patients as a DPT and as a runner: "listen to your body." She found a sherpa on Facebook who shared her marathon running pregnancy journey and exchanged tips on finding a good pelvic floor PT, taping, belly braces, and even some advice on the Boston course. She kept her circle super small and found a local training partner to lean on and travel to the start line with. Amelia ran Boston at 31 weeks pregnant, had an incredible experience, and got it DONE with baby Cameron in tow. (I think he deserves a medal, too!) I am so grateful for Amelia coming on, being so open, and sharing the emotional roller coaster of her experiences so candidly. We took a deep dive into the challenges of breastfeeding, how she cross-trained and tried to mitigate injuries, and postpartum running. Amelia is now sharing her experiences on Facebook with other moms to help pay it forward. For every mom-to-be or mom with children already who might be facing this decision, there are so many lessons to unpack in this episode. Please share with anyone that you think this could help! If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on. Connect With Amelia: Instagram: https://www.instagram.com/ameriver8 Connect With Ron: Personal Instagram: https://www.instagram.com/ronrunsnyc Podcast Instagram: https://www.instagram.com/runchats_with_ronrunsnyc Facebook: https://fb.me/runchats Website: https://ronrunsnyc.com ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com Social: https://www.instagram.com/_margittai © 2023 Ron Romano

Meet Neely Gracey, 4-time Olympic Trials Qualifier (12, 16, 20, 24), top American at the 2016 Boston Marathon, and the 11th American female EVER to break 70 minutes in the half marathon. Neely is fresh off her 9th place finish at CIM—this year's USATF Championship Race—where she rocked a sizzling 2:30:29 PR (5:43 per mile)! Neely opened up about not being able to run during her first pregnancy, losing her "identity" as a runner—going from one of the top distance runners in the country to "no one" for years, despite being sponsored and feeling a pressure to return to a high level. It was a rough phase from 2017-2020, but feels she is a better person on the other side—ultimately feeling that her body needed that break—and has completely reframed her relationship with running and her approach to training and racing. We discuss: -Reframing her identity and relationship with running -Evolving her approach and mindset to training and racing -The husband & wife coaching dynamic & partnership (complete with a funny story from the Indy Monumental 1/2M) -How coaching helps inspire her to keep chasing big goals as a runner, coach, and mother -Mantras: "You're right where you're meant to be" and "trust the process" -Her new book: Breakthrough Women's Running: Dream Big and Train Smart where she shares her experience from both an athlete and coach perspective to provide a road map for women runners who are chasing big goals Such big INPSO and so many great takeaways! I look forward to following Neely's amazing journey as a runner, coach at Get Running Coaching, and author. If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on. Connect With Neely: Instagram: https://www.instagram.com/neelysgracey Website: https://getrunningcoaching.com/ Neely's book, Breakthrough Women's Running: https://getrunningcoaching.com/breakthrough Connect With Ron: Personal Instagram: https://www.instagram.com/ronrunsnyc/ Podcast Instagram: https://www.instagram.com/runchats_with_ronrunsnyc/ Facebook: https://fb.me/runchats Website: https://ronrunsnyc.com ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com Social: https://www.instagram.com/_margittai/ © 2023 Ron Romano

Imagine you have a favorite race—one you continually dream about winning one day—and on every hard training run and day that you're dragging, you visualize being out there and making it happen. Sarah Biehl kept grinding and manifested her dream—not only breaking the tape at the 60th JFK50, but also shattering Ultra legend Ellie Greenwood's course record by over 6 minutes, running a BLAZING fast 6:05:42! We discuss: going from the huntress to the hunted; learning from past JFK experiences; staying upright on the AT; working with some men in sections and enjoying the company; the mental battles on the towpath; trusting her race plan from her coach, Michael Owen, but also going with her gut; where the fire comes from; mantras—fall down get back up, play your own game; how more prep work on the AT with training partner Rachel Lemcke helped; why pushing her limits in Ultra gets the juices flowing more than chasing a faster marathon (2:39:01 current PR); and running in her 2nd Olympic Marathon Trials. Sarah has HUGE gratitude for the JFK50 community, the volunteers, and for the running community overall. She is so easy to root for and I'm excited to see her chase down some big Ultra goals in 2023! If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on. Connect With Sarah: Instagram: https://www.instagram.com/biehlharas Connect With Ron: Personal Instagram: https://www.instagram.com/ronrunsnyc Podcast Instagram: https://www.instagram.com/runchats_with_ronrunsnyc Facebook: https://fb.me/runchats Website: https://ronrunsnyc.com ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com Social: https://www.instagram.com/_margittai © 2022 Ron Romano

After spending 15 years as a journalist—from print reporter, to newscaster, and finally ascending to a desk anchor at NY1 Noticias—Carleth Keys' identity was firmly entwined with her career. After her family relocated to Madrid from NYC and the job market wasn't lining up, she put her focus on raising her two young boys. During that transition, Carleth lost her identity and it was through running that she restored it, found her mojo, and become the best version of herself. When her video production businesses struggled like so many during the pandemic, Carleth pivoted and started using her tech to begin filming her runs and discovered the world of content creation. I call her the 'Queen of Reels,' and if you check out her IG page, you'll see exactly why! Carleth is super talented and loves to collaborate with brands and others on IG to produce amazing content and share her inspiring running journey. We discuss: her journalism career, losing her identity, regaining it through running, finding content creation, her 1st marathon (NYC), her mentor Wolfie, running for Team for Kids, qualifying for Boston, alternative injury treatments, a no-expectation PR in Chicago, what's next (Berlin & Boston), advocating for moms' self-care, and so much more. She qualified for Boston in only her 2nd marathon and recently ran a totally unexpected PR (3:27:01) at Chicago! What's most impressive, is how hard she had to work to overcome injuries (two torn meniscus in her knees) via alternative treatments including acupuncture with Morningside Acupuncture, a new nutrition plan with On Pace Wellness, a strength plan with Ben Saah, and foam rolling/stretching. I really enjoyed getting to know Carleth better and I know you will, too! If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on. Connect With Carleth: Instagram: https://www.instagram.com/carlethkeys All Carleth's Other Links: https://direct.me/carleth Connect With Ron: Personal Instagram: https://www.instagram.com/ronrunsnyc Podcast Instagram: https://www.instagram.com/runchats_with_ronrunsnyc Facebook: https://fb.me/runchats Website: https://ronrunsnyc.com ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com Social: https://www.instagram.com/_margittai/ © 2022 Ron Romano

Kate's remarkable journey is powerful and inspiring. Kate was bullied as a child and battled crippling anxiety, depression, and intrusive thoughts. While in college, in an unhealthy relationship, she was searching for an outlet and had been running 3 miles a few days per week. She decided to run 11 miles—to try to literally run away from her troubles—and was flooded with emotions when she finished. From that moment everything changed. 12 miles the next day. 27 miles a couple of days later. She searched for an Ultra in the spring and her unhealthy boyfriend at the time said it was too soon—she'd get injured or never finish. This was the first of many times Kate would use a challenge as fuel to her fire and she moved the timeline up—signing up for the McNaughton 50M race. She showed up in cotton clothes and sneakers from TJ Maxx, met her future husband, Mike, on the course (he gave her lifesavers on her 3rd loop), and went on to finish 2nd that day—in her very 1st race! Kate's as old-school as they come. Paper logs over Strava. Lives for the grind. The tougher the course and weather, the better—as was the case at the 2018 JFK 50M, where the AT was covered in snow and footing was a serious challenge. She came from over 20 minutes down and rallied to take the win! Kate takes greater pride in grinding out a crazy tough workout on the treadmill with no fan than she does from breaking the tape. Even the amazing JFK50 Silver Cup she received for winning the 2018 race can be found in a closet. Kate homeschools their three beautiful children and makes many sacrifices to ensure family always comes first. When one of their best friends, Oz Pearlman, broke the FKT record for running 116M in Central Park (and fundraised over 100K for children in Ukraine!), she encouraged me to have Oz on RunChats to help spread the word because she knows how much impact community events like this can have. Mike was out there running all day and night and Kate—only 4 weeks removed from delivering Goldie—ran 19M with Oz at 7:30 pace, because she would do anything for a friend. This is a transformative journey of overcoming demons, fear, and anxiety—from feeling weak and powerless, to becoming strong, powerful, and a force of nature. I'm deeply grateful to Kate for opening up and sharing her journey on RunChats to help others and I'm so proud and beyond excited to read her upcoming novel! If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on. Connect With Kate: Instagram: https://www.instagram.com/katepallardy/ Connect With Ron: Personal Instagram: https://www.instagram.com/ronrunsnyc/ Podcast Instagram: https://www.instagram.com/runchats_with_ronrunsnyc/ Facebook: https://fb.me/runchats Website: https://ronrunsnyc.com ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com Social: https://www.instagram.com/_margittai/ © 2022 Ron Romano

Meet Dani Moreno, 3rd place woman at UTMB OCC, the FIRST American to make the podium! Ultra Trail du Mont Blanc (OCC-Orsières-Champex-Chamonix) is a 55km race with 3500M+ of climbing and is one of seven races featured in the event that takes place annually at Chamonix in France. Dani found herself in 20th place in the first half as she began the climb up Champex & moved into 15th place when she crested the top. Despite being so far back at this point, Dani never lost faith, kept grinding, and battled her way all the way to the podium! "It's one thing to have the race plan, but to actually be on the starting line and trust the plan. The plan was to build confidence throughout the race because I race more ferociously and fierce when I'm building confidence." Dani's inspiring story is one of patience, self-belief, trusting the process, and having huge gratitude for family, friends, and sponsors who love and support her journey. It began 5 years ago when she met and formed a powerful partnership with her coach, Terry Howell, who believed in her from their 1st meeting. I'm so excited to continue following Dani's ascent in the world of Ultra running! If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on. Connect With Dani: Instagram: @dan_yell_a All other links: https://linktr.ee/danimoreno Connect With Ron: Personal Instagram: @ronrunsnyc Podcast Instagram: @runchats_with_ronrunsnyc Facebook: https://fb.me/runchats Website: https://ronrunsnyc.com ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com Social: @_margittai © 2022 Ron Romano

Meet Claudia Becque Johnston, radiation oncology nurse by day, and one of a handful of women to qualify and complete three (2008/2012/2016) Olympic Trials Marathons! Claudia also qualified and repped the USA in the 2016 50K World Championships. It takes a serious commitment to your craft to compete at this level, many times having to run at 4:30AM before seeing patients. Whenever a workout didn't go as well as planned, the positive attitude and determination of her cancer patients would immediately help provide much needed perspective. We took a deep dive into her favorite races and she shared some wonderful and inspiring stories. A journey of learning self-belief from her key coaches, Tom McGlynn, Brad Hudson, and a fellow OTQ runner and friend, Dana Coons Thiele, who encouraged her that she too could make that dream come true. The journey from imposter syndrome to 'I belong.' The epic chase to nail a sub-2:40! Her husband, key teammates, athletes that inspire her, and therapists that have supported her on this amazing ride. Claudia suffered a triple femur break in June 2021 and is working hard to get back. I'm so inspired by her amazing journey and looking forward to watching her #stayinthefight and grind her way back! If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on. Connect With Claudia: Instagram: @clauds712 Connect With Ron: Personal Instagram: @ronrunsnyc Podcast Instagram: @runchats_with_ronrunsnyc Facebook: https://fb.me/runchats Website: https://ronrunsnyc.com ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com Social: @_margittai © 2022 Ron Romano

I'm honored to introduce four-time Australian Olympian, Lisa Weightman, to the RunChats pod! Professional runner for Asics Running, associate partner at IBM where she oversees a team of 236 consultants, and mom to 7-year-old Pete, Lisa could write a book on how she juggles it all, but is quick to credit her incredibly supportive family, running community & colleagues at IBM. Her running journey is truly inspiring and nothing short of remarkable. Time and time again, Lisa was told she wasn't good enough or couldn't do something and has used that to fuel her enormous competitive fire! Lisa has a personal best of 2:25:15 in the marathon, 1:08:43 in the half marathon, 31:20 in the 10k, and was a bronze medalist in the 2008 World CrossCountry Championships. Lisa recently placed 2nd at the Gold Coast Marathon in early July, running 2:25:55 at age 43! Can you say #fasterasamaster?? Lisa grew up in an athletic family and enjoyed netball as a kid until one too many crashes with the concrete caused her to shift her focus to running. In her teens, Lisa would run sessions with her dad's Aussie footy team, the Fitzroy Lions, so he could keep an eye on her. No doubt trying to keep up or outrun Dad's athletes helped forge her competitive fire. It was also a full-circle moment, as she used to sneak into the locker room with her sister to try and listen to the halftime speeches from her dad who coached the Fitzroy Lions in Australian rules football. Topics: managing her training, her IBM team, and family during the pandemic; youth sports, netball, finding running; trying to stay healthy, finding orthotics, persisting through stress fractures; meaningful race moments—Gold Coast, 8th place at NYC, 5th at London Marathon, 2022 Sydney 10K 31:20 (the fastest time ever run in Australia), World Cross Country team medal in Edinburgh; athletes who inspired—Lisa Ondiecki, Benita Willis; mindset, her darkest hole; impactful coaches—Jeff Hawkins (junior coach), Pam Turney (coach in her 20s), Dr. Richard Telford (her mentor since 2000 and coach from 2009, who coached Lisa''s dad in Australian Rules Football; community service—being an ambassador for Running Mums Australia and for a sustainability company called ZeroCo. I'm stoked to meet Lisa and Lachlan at the Berlin Marathon and am rooting hard for her to chase down a new PR! It was truly a privilege to host this convo and share Lisa's incredibly INSPIRING journey! If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on. Connect With Lisa: Instagram: @lisaweightman Connect With Ron: Personal Instagram: @ronrunsnyc Podcast Instagram: @runchats_with_ronrunsnyc Facebook: https://fb.me/runchats Website: https://ronrunsnyc.com ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2022 Ron Romano

Emily Durgin has always been driven, set big goals, and dreamed of earning a scholarship to run in college while in middle school. Her love affair with distance running was forged in the 4th grade when she won a 1500M race and she can still remember that amazing feeling today. How it inspires her to run from the front today as a professional runner for Adidas Running. Emily has a bunch of 2nd place finishes and is fearlessly chasing her 1st big victory. She ran a 67:54 at Houston this winter—the 6th fastest Half Marathon for American women—and is excited to be building for her NYC Marathon debut in November. Topics: coaches who've had an impact—Andrea Grove, Amy Begley, JJ Clark, Terrence Mahon—her collegiate running experience, working with Mark Coogan and the New Balance Boston team, transitioning to a professional runner, key race highlights, meaningful moments that shaped her, where her drive comes from, community service—running to inspire aspiring pro's—speaking to high school/college runners to help them navigate the landscape. We also discuss the unique approach Emily and Terrence are taking with her build for the NYC Marathon. I'm so excited to follow Emily's inspiring journey and am rooting for her to rock it in November! If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on. Connect With Emily: Instagram: @em_durgin Connect With Ron: Personal Instagram: @ronrunsnyc Podcast Instagram: @runchats_with_ronrunsnyc Facebook: https://fb.me/runchats Website: https://ronrunsnyc.com ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com Social: @_margittai © 2022 Ron Romano

Eoin Everard is a long-time listener of RunChats, who hails from Kilkenny, Ireland, and reached out to collaborate on this episode. I'm so stoked to share his inspiring running journey and lessons learned as a sub-4 minute miler, sub-14 5K, sub-30 10K, and 5X Irish National Champion. Eoin (pronounced Owen) is currently the 3K European Indoor Masters Champion and in his professional life is a chartered physio, who holds a PhD in Biomechanics. Part One: We discuss his amazing running journey. His sporty, competitive, turbo-fast family. With an older brother who ran for the National cross-country team, Eoin shared a funny story how he regularly razzed him about it. His sister ran the 800m in the Rio Olympics—can you say FAST FAMILY?! How he took a year off to fully dedicate himself to being his best, chasing an Olympic dream, worked on his mindset, and in his words, "ran like a donkey." He then had an epiphany that nobody gives a sh*t what times he was running. If he was happy, his family and closest friends were happy. He went on to become a 5X Irish National Champ after letting go of that self-imposed pressure. Part Two: Eoin has spent his life focused on how runners move and how to try and help them to move better, get stronger, and faster through his Pilates practice. We discuss muscle activation, running mechanics, injury prevention, carbon shoes, and varying training intensities. We took a deeper dive on how trying to improve one's running stride can be a cautionary tale and lead to injuries and on keys to avoiding injury long-term. I hope you will be inspired by Eoin's running journey, lessons learned and shared, and enjoy his proper Irish accent as much as my mom (née McCabe)! If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on. Connect With Eoin: Eoin's Book 'Get To the Line in the Best Shape Possible': https://everardpilates.com/book Get a free trial of Sports Pilates: https://everardpilates.com/sportfreetrial Instagram: @everardpilatesphysio YouTube Clips From Our Episode: Why trying to improve your running stride can cause injury: https://youtu.be/ZK5FW_z2Zlc Keys to avoiding injury long-term: https://youtu.be/KDErC4YTLeE Connect With Ron: Personal Instagram: @ronrunsnyc Podcast Instagram: @runchats_with_ronrunsnyc Facebook: https://fb.me/runchats Website: https://ronrunsnyc.com ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com Social: @_margittai © 2022 Ron Romano

In 2010, Adam Lowe was not happy about how he looked or felt. Adam was an extremely active kid in high school, playing soccer, lacrosse, & basketball, and wanted to get back in shape—so he turned to running. His sister had run the Marine Corps Marathon, inspiring him to sign up and give it a try. Adam ran his first 10K in 48:07 so he could register for his first Marine Corps Marathon and ran a 3:58 in his debut. Immediately after, he swore—while lying on the ground, praying to die—that he would never run again. Fast forward to 2021, running the JFK 50 Mile, Adam came off the AT (Appalachian Trail) in 64th place and proceeded to rock a 3:13 marathon split on the C&O Canal, and continued closing hard over the last 8.5 miles on the road to finish 21st overall and leading his CVAC Team to their 2nd consecutive 1st place finish! Adam finished in 6:38:19, a 17-minute PR at JFK (2020, 6:55:29) and it was his 2nd straight year being 21st overall. What a journey! Adam went from feeling self-conscious about his weight, appearance, what to wear, and having no clue how to train or fuel his runs. Now he's deeply involved in the running community as a race director of the Fire On The Mountain 50K, and started a running club for 3rd-5th graders at his elementary school, encouraging them to join and get active. Adam has big gratitude for Andy Mason writing an article about him in the Herald-Mail about a 70M run he did during Covid that led Mike Spinnler (the JFK50 Race Director) to ask him to run for his CVAC team. Mike believing in Adam was a big turning point. The unwavering support and partnership with his fiancée, Katie, crewing Adam for races, working together race directing, and raising their kids as a team has made all the difference. I hope you all are moved by Adam's inspiring journey! If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on. Connect With Adam: Instagram: @adamlowe9940 Connect With Ron: Personal Instagram: @ronrunsnyc Podcast Instagram: @runchats_with_ronrunsnyc Facebook: https://fb.me/runchats Website: https://ronrunsnyc.com ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com Social: @_margittai © 2022 Ron Romano

Gamble + Grit + Sparkle = 2:36:43 OTQ! These are the founding principles of every race plan for Kim Horner, and she channeled them all brilliantly at Grandma's to make a 7-year dream come true! As early as 5K into the race, Kim was struggling with the pace/effort and let her Mill City Running teammate, Doron Clark, know that there could be some dark moments ahead and this was going to be a test of will as well as fitness. Good thing she worked equally hard at her mental/mindset game to prepare for that moment and being on the OTQ edge all day. Gamble - "Any big race is worth the gamble. I am toeing the line to put it all out there." Kim channeled the fierce self-belief of college coach, Yarrow Pasche, and current coach, Kyle Bennett, that she could hit the new, challenging 2:37 OTQ standard. Kim also tapped into how many family members, friends, and teammates like Gabi Rooker were betting on her and knew she had to bet on herself and go all-in for this race. Grit - "Being tenacious is something I value and want to be part of my core identity. Someone who will grind and be excited about it and I look forward to how my body and mind will respond." Despite being on the edge all race—and behind pace at certain points—Kim continued to grind and believed she would make it! Sparkle - Her college coach Yarrow sprinkled some glitter on the team's spikes as they toed the line at a national cross-country meet. She wears it on her face today to tap into race day magic. They say a rising tide lifts all boats... and I'm hoping Kim and Gabi's amazing back-to-back OTQ journeys will INSPIRE many ladies to keep grinding and get after their OTQ dreams over the next 18 months! Big INSPO, gratitude, and so many great takeaways in this one! If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on. Connect With Kim: Instagram: @signed.rae Connect With Ron: Personal Instagram: @ronrunsnyc Podcast Instagram: @runchats_with_ronrunsnyc Facebook: https://fb.me/runchats Website: https://ronrunsnyc.com ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com Social: @_margittai © 2022 Ron Romano

"If you bet on yourself, it's contagious, and others will bet on you and wanna bet on themselves. Whether it's running, family, work, or a different hobby it's contagious positivity." -Gabi Rooker Close your eyes and think back in time to remember your first two marathons. Most of us were out there to challenge ourselves and prove we could finish... Gabi Rooker ran 2:54:57 in her debut at Grandma's 2021 and then proceeded to slash another 20 MINUTES at Grandma's 2022—running 2:34:57—easily beating the challenging new 2:37 OTQ standard! I'm so excited to share her amazing story to INSPIRE more ladies to get after that new target. Gabi was a competitive gymnast who started at the age of three! She loved the routines, the order, and the discipline required to continuously improve and won three Division III individual national titles and three team national titles, competing for the University of Wisconsin-La Crosse. It's where her competitive fire was forged and her love for the grind has really helped her running flourish. Gabi only ran one year in high school and that was focused on sprints. We discuss: -️her college coach, Barbara Gibson, who was her most impactful mentor -finding running, joining Mill City Running, chasing OTQ goal with teammate Kim Horner -the husband-coach team dynamic -️gratitude for running a 1/2 PR of 1:17 with Shalane Flanagan at the Eugene Marathon in May & learnings from the experience -the initial frustration at the drop to 2:37 OTQ standard—and then turning that frustration into FUEL -a dream day: running a 2:34:57 with a 1:18:12 first half & 1:16:45 second half for a BIG negative split and a new 1/2 PR -️betting on yourself & inspiring others to the new OTQ standard -community—volunteering at Tracksmith races, giving back Gabi is focusing on speed this summer and will be racing and volunteering at the Tracksmith Twilight 5000 Series. I'm so stoked to follow her inspiring journey as she chases even faster times at CIM in December! If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on. Connect With Gabi: Instagram: @gabirooker Connect With Ron: Personal Instagram: @ronrunsnyc Podcast Instagram: @runchats_with_ronrunsnyc Facebook: https://fb.me/runchats Website: https://ronrunsnyc.com ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com Social: @_margittai © 2022 Ron Romano

"I love my crew, I love this community, and I've never been more satisfied crossing a finish line than I was holding my daughter on Saturday night at Placer High. Love you all. God is good!" -Adam Kimble Adam is a high-energy, super positive professional ultrarunner, motivational speaker, and running coach, who is so easy to root for. His joy for running is infectious, whether on the course at Western States interacting with volunteers at aid stations, his beloved crew, or fellow runners. Adam has a big appetite for adventure and chasing down big goals with his MVP crew and the support of his brands, HOKA, BUFF, Rabbit, COROS, and Tahoe Mountain Realty. Adam has run across the USA (60 days, 2500 miles), run the Fastest Known Time (FKT) on the 171-mile Tahoe Rim Trail—with 28K of climbing—in 37 hours, 12 minutes, and 15 seconds—beating the LEGEND Kilian Jornet's record—but he will be hard pressed to surpass the iconic moment of crossing the Western States Finish Line in 17:28:33 with his beautiful daughter Kaia in his arms. (MAJOR photo creds to Paul Nelson) We discuss: -the huge impact of the Western States live-stream by Billy Yang, Dylan Bowman, and Corrine Malcolm -2018 vs 2022 Western States—learnings, on-course feels, the finish of a lifetime -the power of team—how they push and pull him through his darkest and brightest moments -gratitude for his amazing NASCAR-like crew, his brands, and the sport of Ultra -TRT FKT—lessons learned & applied from his first failed attempt to smash the record and share it with the local community -his run across the USA to break a record, falling well short, finishing the job, but learning & inspiring many more -community—the Tahoe Rim Trail Association, crewing, pacing, coaching I greatly appreciate Adam bringing the fire and I'm stoked to follow his upcoming adventures! If you enjoy the episode, it would mean the world to me if you would rate the podcast or write a review and share feedback wherever you get your podcast groove on. Connect With Adam: Instagram: https://www.instagram.com/adamkimble818/ Additional Links: https://zez.am/adamkimble818 Connect With Ron: Personal Instagram: https://www.instagram.com/ronrunsnyc/ Podcast Instagram: https://www.instagram.com/runchats_with_ronrunsnyc/ Facebook: https://fb.me/runchats Website: https://ronrunsnyc.com ---- Produced by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com Social: https://www.instagram.com/_margittai/ © 2022 Ron Romano