Running with Dave

Ryan's back from the Czech Republic and gearing up for 2021. Find out what his training has looked like the past 6 months and his plans for 2021.

This week, I am joined by Matt Llano the 17th fastest half marathoner in U.S. history and 2:12 marathoner. In this episode we cover the full Matt Llano story, from humble beginnings with his high school teammate Matt Centrowitz (2016 Gold medalist) to his journey to Dark Sky Distance by Under Armour. Matt is one of the first professional distance runners to publicly come out as gay in 2013 and was featured in Matt Fitzgerald's book, "Running the Dream." Matt is also well-known for his excellent diet and helped taste test many recipes in Olympic Bronze medalist, Shalane Flanagan's running cookbook. For more on Matt, follow him on IG @mattllano or Dark Sky Distance @dark_sky_distance. For more dietary resources, check out the following linksRun Fast. Eat Slow.: Nourishing Recipes for Athletes: A Cookbook by Shalane FlanaganThe Endurance Diet: Discover the 5 Core Habits of the Worlds Greatest Athletes to Look, Feel, and Perform Better by Matt FitzgeraldRacing Weight: How to Get Lean for Peak Performance (The Racing Weight Series) by Matt Fitzgerald

This week I am joined by Harrison Crum of the Crummy Marathoners and host of the Marathon Training for Beginners podcast. Harrison started running as a way to honor his mother after her untimely passing. During the process, he discovered a new passion. Check out this episode to learn more about Harrison's journey as well as his podcast Marathon Training for Beginners, where he and his wife share their marathon advice and questions for runner who are just getting into the sport. Check them our on their web page www.crummymarathoners.com or on instagram (@crummymarathoners)

Joanna Thompson recently decided to move from U.S. Olympic Development Team, ZAP Endurance, in North Carolina to New York City to pursue a Master's degree in Journalism. Far from retiring, Joanna is ready for a shift in training and scenery as she discusses the move from the Blue Ridge Mountains to the hustle and bustle of Manhattan. Check out this episode for more on Joanna and her journey to NYC. For more on ZAP Endurance, visit ZAP's web page (https://zapendurance.com/) For more on Joanna, check out her Instagram (@jojofoshosho0)

Stephen Haas is a jack of all trades in the running world. A former professional runner turned sports agent and now coach of the newest U.S. Olympic Development team, Dark Sky Distance by Under Armour.In this episode, Stephen provides some insight into the Dark Sky team and what to look out for in the coming year. For more on Dark Sky Distance, check out their social media pages below. Instagram @dark_sky_distance Twitter @darkskydistance

This week I am joined by Thomas Morgan, a man of many hats in the running community. Thomas is the buyer for a running specialty store in Bend, OR as well as a local race director, accomplished coach, and former pro runner. Check out this episode to learn a bit more about planning a race during a pandemic, the running retail experience, general shoe knowledge, and good tips for your next shoe.

This week I am joined by Georgia Porter, the 28th place finisher at the 2020 US Olympic Marathon Trials. Getting a later start in running, Georgia began her journey to the Olympic Trials at the age of 24, before earning a collegiate scholarship and multiple All American honors at Western Colorado University. She is currently the co-owner of the Physio Shop in Flagstaff, AZ where she works as a certified physical trainer. Check out this episode to learn more about Georgia's journey from high school thrower to Olympic hopeful, as well as some advice for your functional fitness from a certified trainer at the Physio Shop in Flagstaff, AZ. For more on Georgia, check out her instagram (@georgiaadventure) as well as the Physio Shop in Flagstaff.

This week I am joined by Peter Wood PhD, who is running for local office in the Adams Morgan neighborhood of Washington, D.C. Peter is an accomplished runner, who is consistently searching for ways to improve his community. In this episode, Peter discusses the intersection between running and politics as well as some ideas to promote more fitness friendly spaces in our own communities. To learn more about Peter and his campaign, check out his web page www.pdawood.com.

Breanna Sieracki and her teammates at Minnesota Distance Elite will face off against 6 other U.S. Olympic Development Teams this week at the first U.S. Ekiden relay race in Michigan. Breanna joins me this week to help us understand the race and history of the Ekiden as well as a background on the Minnesota Distance Elite team. If you want to watch the Ekiden live, check out the Hansons Running Shop Facebook page at 10am (EST) on Wednesday, Oct 21.

NCAA National Champion Sinclaire Johnson discusses her decision to move to Portland, Oregon and join the Bowerman Track Club (BTC). Fresh off the moving van, Sinclaire talks about her first week in Portland and her plan moving into the U.S. Trials and Tokyo Olympic Games. For more on the Bowerman Track Club and the Women's star-studded team, click here.

Schools across the U.S. are coping with questionable athletic budgets, among them are the Minnesota Golden Gophers. In a shocking decision, the University of Minnesota announced that it would eliminate four men's sports including Tennis, Gymnastics, and indoor and outdoor Track and Field. On Friday, October 8, the U of M Board of Regents will vote on the fate of the Men's teams. To understand what is going on and how we can help, I sat down with current U of M runner, Owen Hoeft. You still have time to influence the decision, Visit SaveGopherTF.org to support the team.

PART 2 of my discussion with Anthony "Fam" Famiglietti, the two-time Olympian and current world record holder for the mile and two-mile race on a treadmill.After an illustrious career, making 3 World Championship teams and 2 Olympic Teams, Fam slipped out of the distancing running limelight for a few years. However, in 2019 he burst back onto the scene running a sub-4 mile on a North Carolina greenway with a local dog. Following this feat, he broke the one and two-mile world records on a treadmill running 3:55 and 8:24 respectively. With training ramping up, he looked like a potential contender for a slot at the U.S. Olympic Trials in 2020 before COVID hit.Check out our conversation to learn more about how to cultivate and maintain a positive mindset that can help you achieve your goals.For more on Fam, check out his company, Reckless Running and his treadmill world records (mile and two-mile).

An introduction to the Running with Dave Podcast

This week Dave sits down with Ben Rosario, the head coach and co-founder of Northern Arizona Elite (NAZ Elite). NAZ Elite is one of the premier Olympic Development programs in the United States.Ben Rosario has been a fixture in the U.S. running community for nearly two decades, first as an NCAA All-American and professional runner, then as special events director for the GO! St. Louis Marathon, before co-founding the Big River Running Company. In January of 2014, Ben and his wife, Jen, established Northern Arizona Elite in Flagstaff, AZ. Over six successful years, the program continues to innovate and expand. Perhaps most notably, NAZ Elite had 5 athletes finish in the top 20 at the US Marathon Olympic Trials, including the women's national champion, Aliphine Tuliamuk.Check out this week's episode for more information on the NAZ Elite team, their athletes, and some useful advice on drills, weight training, and running that you can incorporate into your own training regime. For more information on Hoka One One NAZ Elite, check out their web page (NAZelite.com) or follow them on Twitter and Instagram @NAZ_Elite. You can also follow Ben on Twitter @BenRosario1. For coaches interested in the Assistant position, check out NAZ Elite's careers page.

This week was a hectic one. After spending more than 10 days covered in a cloud of toxic smoke from the wildfires raging across the Pacific Northwest in the United States. So, what does wildfire smoke mean for running, training, and... well, living? Check out this episode to find out.

Join my conversation with Matt Fitzgerald renown journalist and author of 20 endurance-related books. In this week's episode, Matt and I discuss his new book, "Running the Dream" and his time training in Flagstaff, AZ with Northern Arizona Elite. Matt is an award-winning endurance sports journalist and bestselling author of more than 20, including his most recent book, Running the Dream that was release in May of 2020. Matt regularly appears in national publications including Men's Journal, Outside, Competitor, and Women's Running. An experienced running and triathlon coach and certified sports nutritionist, Matt also operates his own training and coaching service 80/20 Endurance. For more about Matt check out his Amazon profile and his coaching web page (8020endurance.com). Or check out his newest title Running the Dream.

Check out this week's episode with coaches Michael and Sarah Crouch were we discuss their Go RUN Vacations, altitude training, running while pregnant and much more. Michael and Sarah are a distance running powerhouse couple, with multiple national championships between them and a long list of successful athletes under their coaching belts. For more on Michael and Sarah check out their coaching web page with McKirdy Trained and their Go RUN Vacations.

This week, I had the opportunity to chat with Anthony "Fam" Famiglietti, the two-time Olympian and current world record holder for the mile and two-mile race on a treadmill. After an illustrious career, making 3 World Championship teams and 2 Olympic Teams, Fam slipped out of the distancing running limelight for a few years. However, in 2019 he burst back onto the scene running a sub-4 mile on a North Carolina greenway with a local dog. Following this feat, he broke the one and two-mile world records on a treadmill running 3:55 and 8:24 respectively. With training ramping up, he looked like a potential contender for a slot at the U.S. Olympic Trials in 2020 before COVID hit. Check out our conversation to learn more about why Fam took a break from running, what led him to the treadmill, and how he stays motivated. This conversation went a bit longer than expected, so it will come in two parts. This is Part 1.For more on Fam, check out his company, Reckless Running and his treadmill world records (mile and two-mile).

This week I am joined by Sean Hartnett, the Geography Professor who has become one of the more renowned professors in the sport. Sean began his career as a running journalist and college professor before combining his skills in a unique way that would change the way runners consider and utilize data. His work has led some of the greatest runners in world history to seek his guidance including Paul Tergat, Haile Gebrsalassie, and Eliud Kipchoge. Sean has helped meet directors across the world develop elevation profiles and improve the flow of their courses. His work with Helmut Technology introduced the race timing system, that is now a mainstay of any world class marathon. Check out our conversation to learn more about Sean's work and some entertaining stories from the world's greatest runners. For more on Sean, check out his web page.

Check out this week's discussion with Jackson Thomas, the fastest Native runner in the United States. Jackson is a 5x National Champion, 4-flat miler, and 1:03 half marathoner who is aiming for a spot at the 2021 Olympic Trials in the 5k. A member of the Navajo Nation, Jackson talks about some of the unique challenges for Native athletes as well as ways that he challenges himself to maintain a positive mindset.For more on Jackson check out his Facebook page belowFacebookWings of America

Join this week's discussion with Dave Smith, Director of Men's and Women's XC and Track at Oklahoma State University. Coach Smith has been nominated Big XII XC Coach of the Year 10 times, and has lead 3 of his teams to NCAA DI National Championships in XC. At the individual level, he has coached 8 National Champions, 160 All Americans, and 136 Big XII Champions. In this episode, Coach Smith discusses training strategies that any runner can use to improve, helpful advice for athletes who are hoping to make the jump to the collegiate level, and the inside story behind OK State's $24M cross country course.For more on Dave Smith, the OK State Program, and the new XC Course check out these links.

This week, I am joined by Dan Watts, the operations manager of the London Marathon and integral part of the successful sub-2 hour marathon attempt in Vienna (INEOS 1:59 Challenge).Dan provides a behind the scenes look at the world's most popular marathon, the London Marathon, and describes a few interesting tidbits from his work on the 2012 London Olympic Games and the INEOS 1:59 Challenge. Learn how Dan helped pave the way for Eliud Kipchoge's blazing 1:59:40 marathon in Vienna. For more on about Dan's work check out the links belowLondon MarathonINEOS 1:59 Challenge (full video)

This week, Dave is joined by Clay Mayes, the Head XC and Track Coach from the University of Antelope Valley in California. Clay has built a successful coaching career by focusing on the development of Native American athletes, a group that has been underrepresented in the running community. In this episode, Clay describes his efforts to recruit high school standouts from the U.S. Native population and ways he develops their talents. Clay also provides his thoughts on how to unlock your potential and take action, even when you think someone else might be better suited for the job. For more on Clay Mayes and University of Antelope Valley, check out:UAV web site: https://www.uavpioneers.com/UAV Instagram: @uavcrosscountryUAV Facebook

This week Coach Dave is joined by Pardon Ndhlovu, member of Zimbabwe's 2016 Olympic Team in 2016 for the Marathon. Check out this episode to learn more about Pardon's journey to becoming one of the best runners in the world, what it was like to represent his country, and how he is trying to do his part to give back.Here are a few links to more information about Pardon: Pardon's Quest, his Coaching Profile, and his documentary.If you are interested in supporting Pardon's Quest to donate 42,000 pairs of shoes to Zimbabwe, you can contact Pardon at pardon@mckirdytrained.com

Joe Gray, 8-time World Champion, joins this week's Fireside Chats to discuss his running journey, diversity in the sport and his work through Project Inspire Diversity, a few shocking and hilarious college stories, and much more.Joe Gray is an 8 time World Champion, 31-time U.S. international team member, and 18-time U.S. Champion in cross country, trail running, mountain running, and even snowshoeing. Joe was also the first black American to make a US Mountain Running Team and to win both a US Mountain Championship and Snowshoe Championship. To learn more about Joe, check out his blog or follow him on Instagram and Facebook.Also, check out Hoka's short piece on Joe here and his recent article, "No Change in Silence" in Trail Runner Magazine.

It is summer and summer means heat. In this episode, I walk through a few strategies and things to consider as you prepare for the summer heat and humidity to ensure you can enjoy and get the most out of your runs. Heat Index Chart

John Beattie, British runner and founder of Move Better Run Better, sits down with Dave to discuss his experience running in the United States, his transition from the UK to the US, the international running community and more. For more information on John and his organization, check out the following links:MoveBetterRunBetter, Facebook page, and Instagram (@movebetter_runbetter). Or email John here: info@movebetterrunbetter.com.

Throughout my career, I have used a variety of tools to ensure peak performance. Across my running and professional career a few of those tools have been incredibly powerful to build confidence and to center my focus to allow me to fully harness my potential. In this episode, I discuss those tools in more detail and walk you through the process of pre-race visualization so you can add one more tool into your training toolbox.

This week Dave sits down with Ryan Warrenburg, a coach at the US Olympic Development Team, ZAP Endurance. ZAP Endurance is sponsored by ON Running and is nestled in the middle of the Blue Ridge Mountains of Western North Carolina. You have heard of the NBA and the NFL, but did you know running has professional training teams as well? In this week's episode, Dave sits down with coach Ryan Warrenburg of US Olympic Development Program, ZAP Endurance to discuss Olympic Development teams, training philosophy, and opportunities for amateur runners to join the team for a running vacation. For more information on ZAP Endurance or Running Vacations click HERE

Improvement takes time and effort, and despite our greatest hopes, improvement and success take time. A long path of stringing little successes together to create the big moments that define our career, training, and life. In this episode, I discuss the little steps that are often ignored for the big moments, and emphasize the importance of each step forward.

Put on your seat belts as this week's fireside chat is a wild ride. Dave sits down with Brooks-sponsored athlete, Allison "Alli" Grace Morgan to cover a wide array of topics from the Beer Mile, the art of the chug, juggling training and raising twins, running while pregnant, and much more. Alli Grace Morgan is a two-time Olympic Trials qualifier, US Team member for international races in cross country, the roads, and the mountains as well as the 2019 Beer Mile World Champion and #2 All-time beer miler running 6:24.7. On top of her running, she is also a mother of twin boys. To check out the 2020 Beer mile world championships onlineTo watch/donate to the Chaski Challenge and Oregon Youth Running CampsFor more from Alli, follow her on Instragram @alfieg701

A lot of people have started to ask why I started this podcast. Well, in this episode, I discuss my motivation for starting a running advice podcast as well as the basic building blocks of a training cycle. Too often, people take partial truths and turn them into full mistakes. Hopefully, we can rectify those confusions together!

In this episode we take a flash back in time to the most iconic photo in Olympic history. A picture that has been both venerated, despised, and everything in between. This is of course the photo of the medal ceremony for the Men's 200m at the 1968 Olympic Games in Mexico City. This flashback walks through the full context leading up to that moment in time as well as the result of that action for the three athletes involved. How has this moment effected track and field? Full Howard Cosell segment from 1968: https://www.youtube.com/watch?v=fEg3uNqsTYQ1968 Olympics documentary: https://www.youtube.com/watch?v=7Ss6qavj29c

In this week's fireside chat, Dave sits down with Coach Mark Hadley of RunDoyen.com. Mark has coached more than 100 qualifiers for the Boston Marathon, 7 Olympic Trials Qualifiers, and 2 top 10 ranked US Marathoners. Mark and Dave discuss coaching philosophy, Mark's five tenets for runners, and his daughter Alana's early running success. Alana ran 2:41 at 16 years of age and qualified for the Olympic Trials as a teen.For more information from this podcast visit the following sites:Mark's Coaching Profile Mark's book: Maximum Performance Running Autism Speaks

The marathon is a bear and, unfortunately, making a mistake that destroys your race is easy. In this episode Dave discusses the most common mistakes everyone makes in the marathon as well as some ways to avoid them. Check out this episode if you want to maximize your chances at race day success!

With most of the summer track and field season being canceled, how can we get our track and field fix? Well, the Oslo Diamond League race has a solution for you, the Impossible Games 2020. Listen to this episode of Running with Dave News to learn about the race format and meet headliners. Check out the race here: https://www.bbc.com/sport/live/athletics/52914129or here https://www.flotrack.org/articles/6744763-track-set-to-return-in-new-format-with-oslos-impossible-games-in-juneor on NBC https://www.nbcsports.com/live/2020-06-11

This week, Dave sits down with the powerhouse running couple, Esther and Cole Atkins. Esther is a US Marathon National Champion who represented the US at the 2015 World Championships. Cole is a former DI soccer player who found quick success as he transitioned to running, becoming a two-time Olympic Trials Qualifier in the Marathon. In this episode, we discuss both Esther and Cole's journeys to running from atypical backgrounds, the difference between development opportunities between college divisions, and ways to improve your running confidence. Check out Esther's web page for more information on her personal coaching services.

The typical advice for someone aspiring to improve is to "fake it until you make it." But what does that even mean? How can I correctly 'fake it' so that I am not just projecting false confidence and can get the most out of my training? In this episode, I ways you can harness a winning mindset to improve your training, racing, and overall results.

As runners, and in general, we are prone to small changes that can derail a race or positive result. In this episode, I discuss a few ways to decrease the impact of change on your race outcomes, providing examples and strategies from the great distance coach John McDonnell and my own running career.

This week, Dave sits down with Garrett Heath of the Brooks Beast. The Minnesota native and Stanford graduate has a stunning running resume, which includes personal bests of 3:53 for the full mile, 13:16 for 5k, 27:56 for 10k, and perhaps most notably beating the 10x World Champion Mo Farah twice in cross country. Learn more about what was going through Garrett's mind as he edged past Mo Farah to win the Great Edinburgh International XC race as well as how the Brooks Beast is using virtual core sessions to stay connected through the global Pandemic. Check out this episode for these topics and much more.

Every wondered what it is like to be a pro distance runner. In this episode, I briefly breakdown a few categories of pro runner and explain day-to-day life to give you a look in the window of professional running.

Running News! What's new this week in the world of running? Welp, it sure seems like a lot of college track and cross country teams are getting cut. What is up with that? Join me to get the scoop.

This week, Josh Simpson joins me to talk training philosophy, finding the right coaching fit, and ways high school and college athletes can identify the right program for their running. If you are interested in reaching out to Josh with running-related or coaching inquires you can send him a message here: simpson366@gmail.com. For more Fireside Chats, join the Running with Dave Podcast every Monday.

A few listeners have asked me how I transitioned from life as a professional athlete to a more traditional career. In this episode we discuss my transition and struggles reorienting my career away from athletics. If you would like to hear more about the skills you can cultivate from your running and training, listen to Episode 11 where I discuss the transferable skills you can take away from your own training to other areas of your life.

Doping. A brief walk through doping in endurance sports. WADA and USADA testing for the pros and some insider thoughts.

Join this week's Fireside Chat with Alissa Doehla, former professional runner and current triathlete. Alissa is a 2:31 marathoner who also helped team US to a bronze medal at the 2011 World XC Championships in Spain. In her early transition to the tri, Alissa made the podium (top 3 finish overall) in 4 consecutive Ironman 70.3 races (aka - half Ironman). Listen to Alissa describe her journey from world class runner to the triathlon, training in a local company show room during COVID, and a terrifying hit-and-run during a 3-hour training ride! For more information on Alissa Doehla check out her web page. If you are interested in getting your own training pool, check out her partner Master Spas.

We all worry about what we should be eating to maximize fitness and optimize performance. In this episode, I breakdown the most foundational components of nutrition for endurance training. This is not one size fits all, but it will give you the tools to build your nutrition plan around.

How does your foot hit the ground? Are you a toe-tapper, mid-foot glider, or heel-striker? Which is best?In this episode, I discuss foot strike, which foot strike types are best and how can you improve your gait.

In the first Running with Dave - Fireside Chat, Coach Dave sits down with current Brooks athlete Ryan Vail for a conversation on summer racing in Europe, our weirdest finisher's awards, getting lost in South Africa, drug testing during COVID, and more. Ryan has personal bests of 2:10 in the Marathon, 27:44 in the 10km, and 13:28 in the 5km. Check out Ryan's coaching web site (RunDoyen.com) and follow him on Twitter and Instagram.

I breakdown the components of your endurance training that are transferable to other aspects of your life so that you can harness the skills you practice in athletics to expand your abilities in other areas of your life.

Everyone wants to be able to run more smoothly and effortlessly, but few people know how to get there. In this episode I breakdown 4 simple supplements you can add to your training to improve your running form and efficiency, resulting in massive gains. Links to Form Drill videos from Steph Brucehttps://www.youtube.com/watch?v=k7tFiAL8-RsA-skips (1:52) B-skips (2:20)High Knees (2:57)Butt Kicks (4:52)Karaoke (5:52)