Team O Run Podcast

Recently I have had some athletes express fears they have lost fitness over the summer as workouts seem harder.  In this episode we dive into perceived exertion over the summer and how that translates into fitness for fall.  If you're worried because workouts seem harder right now then listen to this episode!If you appreciate this content and would like to support Coach O, donations can be made here: paypal.me/teamocoachingRun Coaching Services - www.TeamOcoaching.comYou can also find us on our social media accounts for more education and inspiration.Instagram: @teamocoachingFacebook: teamocoachingSong: Lostboy & Slashtaq - Elysium [NCS Release]

Lately it seems athletes have been dealing with illness and training disruptions.  In this episode, I talk a bit about how I generally work with athletes to decide training regarding illness, as well as some ways to use down time productively to make the most of time not running.  Often athletes will be very ambitions with training disruptions and I think making sure objectives are reasonable can go a long way to staying set up for success!If you appreciate this content and would like to support Coach O, donations can be made here: paypal.me/teamocoachingRun Coaching Services - www.TeamOcoaching.comYou can also find us on our social media accounts for more education and inspiration.Instagram: @teamocoachingFacebook: teamocoachingSong: Lostboy & Slashtaq - Elysium [NCS Release]

In this episode I talk about some recent themes from working with younger athletes that apple to all runners.  I have been fortunate to work with some younger soccer and track athletes this summer and those experiences have reminded me of the importance of perspective.  I talk a little about our ideas of performance progression as well as increases in training volume and intensities. If you appreciate this content and would like to support Coach O, donations can be made here: paypal.me/teamocoachingRun Coaching Services - www.TeamOcoaching.comYou can also find us on our social media accounts for more education and inspiration.Instagram: @teamocoachingFacebook: teamocoachingSong: Lostboy & Slashtaq - Elysium [NCS Release]

In this episode we talk about concepts from coach Steve Magness' new book Do Hard Things: Why We Get Resilience Wrong and the Surprising science of Real Toughness.  Specifically I look at how a sense of control and choice with regard to difficult situations can play a key role to overcoming challenges and finding success.  In the book Steve discusses individuals who feel they have no control or choice in their situations often end up with poorer performance, and sometimes just flat out give up.  I talk a bit about what Steve has found to combat this as well as some key areas to focus on so you can continue to forge ahead and find success. If you appreciate this content and would like to support Coach O, donations can be made here: paypal.me/teamocoachingRun Coaching Services - www.TeamOcoaching.comYou can also find us on our social media accounts for more education and inspiration.Instagram: @teamocoachingFacebook: teamocoachingSong: Lostboy & Slashtaq - Elysium [NCS Release]

In this episode I take a look at some hill running tactics I saw on social media this past week. We talk a little about tactics being like tools in a toolbox and that different tactics may provide better results depending on the multitude of factors that go into training and racing.  I even give an example of sub-optimal tactics proving the best possible result.If you appreciate this content and would like to support Coach O, donations can be made here: paypal.me/teamocoachingRun Coaching Services - www.TeamOcoaching.comYou can also find us on our social media accounts for more education and inspiration.Instagram: @teamocoachingFacebook: teamocoachingSong: Lostboy & Slashtaq - Elysium [NCS Release]

In this episode I look at two instances of how as a coach I am often able to learn from my athletes.  First, I talk a little more about my experience with implementing new training.  Last week we looked at a new option for paced miles in long runs, and I follow up this week with how that process has gone so far with my top marathoner.  I also look at working with a newer athlete and their novel approach to finding conversation pace.If you appreciate this content and would like to support Coach O, donations can be made here: paypal.me/teamocoachingRun Coaching Services - www.TeamOcoaching.comYou can also find us on our social media accounts for more education and inspiration.Instagram: @teamocoachingFacebook: teamocoachingSong: Lostboy & Slashtaq - Elysium [NCS Release]

After a hiatus, Coach O is back to talk about athletes and training.  While the first year of the Team O Podcast was focused on specific training modalities with discussions on their adaptive implications, the podcast will now be moving into topical discussions of current athletes journeys and include my thoughts as a coach helping athletes prepare for success. In this episode we discuss a post collegiate marathoner working towards a new personal best this fall.  I talk a little about my approach as a coach in working with an advanced runner in terms of always seeking new training formats.  I specifically discuss recently reading Inside a Marathon: An All-access Pass to a Top-10 Finish at NYC co-authored by Ben Rosario and Scott Fauble. If you appreciate this content and would like to support Coach O, donations can be made here: paypal.me/teamocoachingRun Coaching Services - www.TeamOcoaching.comYou can also find us on our social media accounts for more education and inspiration.Instagram: @teamocoachingFacebook: teamocoachingSong: Lostboy & Slashtaq - Elysium [NCS Release]

The past two years have been a rollercoaster for training and racing.  With all the ups and downs I have found the following books to be great resources for perspective and peace in both running and in life.  In this podcast I go through and example from each book: The Meditations - An Emperor's Guide to Mastery, The Manual - A Philosopher's Guide to Life, and Tao Te Ching. You can find links to the copies/translations I own below:The Meditations - An Emperor's Guide to Mastery (ISBN 9781548281304)The Manual - A Philosopher's Guide to Life (ISBN 9781545461112)Tao Te Ching (ISBN 9780061142666)Run Coaching Services - www.TeamOcoaching.comYou can also find us on our social media accounts for more education and inspiration.Instagram: @teamocoachingFacebook: teamocoachingSong: Lostboy & Slashtaq - Elysium [NCS Release]

Have you ever had a let down after completing a race?   In this episode I talk about a common phenomenon of post race blues. It can happen to athletes after both good and bad race events.  The fact that your training event has now completed can come with a bit of a let down and I talk about that experience.Run Coaching Services - www.TeamOcoaching.comYou can also find us on our social media accounts for more education and inspiration.Instagram: @teamocoachingFacebook: teamocoachingSong: Lostboy & Slashtaq - Elysium [NCS Release]

Do you shut down your running over the winter?   In this episode I talk through layering clothing so you can still get out there for runs during cold weather. I cover base layers through outer shells.  Additionally, I look at accessories like beanies, gloves, and mitts to keep extremities comfortable during the run.  Run Coaching Services - www.TeamOcoaching.comYou can also find us on our social media accounts for more education and inspiration.Instagram: @teamocoachingFacebook: teamocoachingSong: Lostboy & Slashtaq - Elysium [NCS Release]

Is your next race hosting pace groups for athletes to achieve specific finish times?  Are you thinking about running with a pace group at your next race?  If so then this podcast will outline some of the things to be aware of with pace groups in races.  I talk about factors that affect success of pacers and running with a pace group as well as mental aspects of running in groups.  For some athletes pace groups are a great way to target a goal and for others they may perform better running their own race. Run Coaching Services - www.TeamOcoaching.comYou can also find us on our social media accounts for more education and inspiration.Instagram: @teamocoachingFacebook: teamocoachingSong: Lostboy & Slashtaq - Elysium [NCS Release]

Are you an urban or suburban runner?  How often are you running on concrete or asphalt?  With kids returning to school I am reminded of cross country season and running on varied surfaces.  In this episode I talk a little about changing up your running by getting out on some other surfaces like dirt, gravel, and grass.  I cover some things to think about when doing so for the first times and about making a plan to get out there.  Run Coaching Services - www.TeamOcoaching.comYou can also find us on our social media accounts for more education and inspiration.Instagram: @teamocoachingFacebook: teamocoachingSong: Lostboy & Slashtaq - Elysium [NCS Release]

How is your training and race prep going during this pandemic?  How often are you viewing news media and social media?  In this week's episode I talk about planning down time with regard to media and social media to stay centered and on track. With some races again moving to virtual some athletes will need to adjust schedules.  I also talk a bit about focusing on what you can control to continue to see training improvement. Run Coaching Services - www.TeamOcoaching.comYou can also find us on our social media accounts for more education and inspiration.Instagram: @teamocoachingFacebook: teamocoachingSong: Lostboy & Slashtaq - Elysium [NCS Release]

How many times has your training gone perfectly?  Overwhelming likelihood is that something has interfered with your training or race preparation and you needed to make adjustments to stay on track.  In this week's episode we talk about being mentally flexible for when changes will need to be made for your training. Run Coaching Services - www.TeamOcoaching.comYou can also find us on our social media accounts for more education and inspiration.Instagram: @teamocoachingFacebook: teamocoachingSong: Lostboy & Slashtaq - Elysium [NCS Release]

One of the questions I frequently get from athletes is how many days a week they should be running.  In this week's episode we will talk about the idea behind this question as well as a discussion of the variety in training “days” for various athletes. Run Coaching Services - www.TeamOcoaching.comYou can also find us on our social media accounts for more education and inspiration.Instagram: @teamocoachingFacebook: teamocoachingSong: Lostboy & Slashtaq - Elysium [NCS Release]

How much fluid should you be taking in during your race?  How many gels do you need for optimal performance?  In this week's episode we talk about guidelines for hydration and fueling during your racing and training so you can create a plan for success on race day! The text discussed in this episode is Waterlogged: The Serious Problem of Overhydration in Endurance Sports by Tim Noakes and can be found on Amazon and other online book retailers. Run Coaching Services - www.TeamOcoaching.comYou can also find us on our social media accounts for more education and inspiration.Instagram: @teamocoachingFacebook: teamocoachingSong: Lostboy & Slashtaq - Elysium [NCS Release]

Where should you focus your time and efforts in training for the most improvement in your running? In this week's episode I dive into some of the common questions I've been getting from both new and experienced runners starting to work with a coach for the first time. Run Coaching Services - www.TeamOcoaching.comYou can also find us on our social media accounts for more education and inspiration.Instagram: @teamocoachingFacebook: teamocoachingSong: Lostboy & Slashtaq - Elysium [NCS Release]

With summer here many of us are faced with training in the heat.  In this week's episode we talk a little about how heat affects your running and paces as well as some things to be mindful of with summer training. Run Coaching Services - www.TeamOcoaching.comYou can also find us on our social media accounts for more education and inspiration.Instagram: @teamocoachingFacebook: teamocoachingSong: Lostboy & Slashtaq - Elysium [NCS Release]

Have you had the opportunity to race on the track?  What age do can you start racing USATF Masters Track?  In this episode we talk about the little known meets of the USA Track & Field indoor and outdoor Masters National Championship.  Meets that now provide racing opportunities for athletes starting at age 25 with age group national titles on the line!Run Coaching Services - www.TeamOcoaching.comYou can also find us on our social media accounts for more education and inspiration.Instagram: @teamocoachingFacebook: teamocoachingSong: Lostboy & Slashtaq - Elysium [NCS Release]

What is important when you are tapering for a race?  Should you change your routine?  Are any workouts more or less helpful? In this episode we talk about the last two to three weeks before your next big race and how to maximize your efforts for race day success. We look at both training, mental prep, and how routines play a role in being at your best by race day. Run Coaching Services - www.TeamOcoaching.comYou can also find us on our social media accounts for more education and inspiration.Instagram: @teamocoachingFacebook: teamocoachingSong: Lostboy & Slashtaq - Elysium [NCS Release]

Do you go for training runs solo?  Does someone know where you are and when you should be back?  In this week's episode we talk about some general safety practices for your runs and focus on having a plan in case things go wrong.  Thinking about possible scenarios of getting injured on a run or coming across someone injured can help you be prepared for if it ever were to happen to you. Find a CPR course near you! https://www.redcross.orgRun Coaching Services - www.TeamOcoaching.comYou can also find us on our social media accounts for more education and inspiration.Instagram: @teamocoachingFacebook: teamocoachingSong: Lostboy & Slashtaq - Elysium [NCS Release]

Have you ever had a bad race?  How about two?  Can you imagine being on the biggest stage of your running career and having everything turn out all wrong?   In this week's episode we talk with Rachel White about the heartbreak of doing everything right but still having a bad race day in the marathon more than once.  Additionally, we talk about her journey and persistence in coming back to the marathon distance and the joy when everything comes together. If you have ever had a bad race and felt like giving up, this is the episode for you!  Truly inspiring to hear what Rachel was able to accomplish when she decided giving up was not an option. Episode Guest: Rachel White - Instagram: rachhel_whiteRun Coaching Services - www.TeamOcoaching.comYou can also find us on our social media accounts for more education and inspiration.Instagram: @teamocoachingFacebook: teamocoachingSong: Lostboy & Slashtaq - Elysium [NCS Release]

Are you training to compete on race day or just cover the distance?  Are you ready for all conditions or expect it to be perfect to race well?  This week we talk about all the aspects of training we need to consider to be ready to compete on race day.  I talk about the things you should pay attention to when preparing for a race, of any length, that will put you in a position for success.  Run Coaching Services - www.TeamOcoaching.comYou can also find us on our social media accounts for more education and inspiration.Instagram: @teamocoachingFacebook: teamocoachingSong: Lostboy & Slashtaq - Elysium [NCS Release]

Are all cross training modalities the same for endurance runners?  Should you include cross training in your run training?  This week we talk about the different cross training options and how they may fit into your run training.  We also talk about what the goals of cross training for endurance runners often are as well as discussing the difference with cross training as an injured athlete. Run Coaching Services - www.TeamOcoaching.comYou can also find us on our social media accounts for more education and inspiration.Instagram: @teamocoachingFacebook: teamocoachingSong: Lostboy & Slashtaq - Elysium [NCS Release]

Do you take the time to regularly let important people in your life know you appreciate them?  When was the last time you randomly wrote a thank you note?  In this week's episode we talk about how expressions of gratitude can have a positive impact on your own running and in your life in general.  Letting your support team know what a difference they are making for you can help you have perspective when tackling difficult challenges.   We also talk about what a difference you can make in someone else's life when letting them know how much they are helping you.  It's a win win!  Run Coaching Services - www.TeamOcoaching.comYou can also find us on our social media accounts for more education and inspiration.Instagram: @teamocoachingFacebook: teamocoachingSong: Lostboy & Slashtaq - Elysium [NCS Release]

Training Blocks - Absolute Speed TrainingDo you include sprinting in your training for 5k races?  How about 10k or half-marathons?  In this episode we take a look at Absolute speed, or maximum velocity training.  One of the most overlooked training modalities for endurance athletes.  We talk about what this type of training is trying to achieve, how it can affect your races, and provide a workout example for absolute speed that works great for endurance athletes.  Run Coaching Services - www.TeamOcoaching.comYou can also find us on our social media accounts for more education and inspiration.Instagram: @teamocoachingFacebook: teamocoachingSong: Lostboy & Slashtaq - Elysium [NCS Release]

Do you do the same runs every week?  How often should your training change? Is it okay to do the same run two days in a row?  In today's episode we take a look at the role variation and variety play in helping athletes continue to make progress towards their fitness and racing goals.  Run Coaching Services - www.TeamOcoaching.comYou can also find us on our social media accounts for more education and inspiration.Instagram: @teamocoachingFacebook: teamocoachingSong: Lostboy & Slashtaq - Elysium [NCS Release]

In today's episode, we answer some of the most common ultramarathon questions.  What is an ultramarathon?  What are the most common distances?  Do you sleep during an ultra?  What do you eat during the race?  How do you even train for a race that long?   We touch on all of these questions and more.Run Coaching Services - www.TeamOcoaching.comYou can also find us on our social media accounts for more education and inspiration.Instagram: @teamocoachingFacebook: teamocoachingSong: Lostboy & Slashtaq - Elysium [NCS Release]

Training Blocks - Tempo RunsIn today's episode, we talk about one of the key workout formats for improving your endurance racing.  We discuss what we are trying to achieve with tempo runs.  How the pace for tempo running is calculated, and we look at where this type of training fits into the larger picture of your training cycle. Run Coaching Services - www.TeamOcoaching.comYou can also find us on our social media accounts for more education and inspiration.Instagram: @teamocoachingFacebook: teamocoachingSong: Lostboy & Slashtaq - Elysium [NCS Release]

In today's episode, we look at some of the benefits and limitations of training tools.  Do you run with GPS? When was the last time you ran without your GPS watch?   Do you use a Heart Rate Monitor?  How frequently do you check in with your data during a run? We will look at when it is a great time to use these tools and also when it might be helpful to go without.  Run Coaching Services - www.TeamOcoaching.comYou can also find us on our social media accounts for more education and inspiration.Instagram: @teamocoachingFacebook: teamocoachingSong: Lostboy & Slashtaq - Elysium [NCS Release]

In today's episode, we talk about attitude and mindset as we look to take on challenges.  How has your attitude been recently?  Do you take time to check in and make changes as necessary?  Do you view your goals as obstacles or opportunities? Two great resources from today's episode:Attitude 101: What Every Leader Needs to Know by John C. MaxwellMindset: The New Psychology of Success by Carol DweckRun Coaching Services - www.TeamOcoaching.comYou can also find us on our social media accounts for more education and inspiration.Instagram: @teamocoachingFacebook: teamocoachingSong: Lostboy & Slashtaq - Elysium [NCS Release]

In today's episode, we take a look at the benefits of training in bad weather while making a distinction between bad weather and dangerous weather.  What should the focus be when conditions are poor?  Is it always appropriate to train in bad weather?  What about when you do not feel safe?  We explore these questions when exploring options for training in inclement weather. Run Coaching Services - www.TeamOcoaching.comYou can also find us on our social media accounts for more education and inspiration.Instagram: @teamocoachingFacebook: teamocoachingSong: Lostboy & Slashtaq - Elysium [NCS Release]

Training Blocks: Understanding Energy SystemsIn today's episode, we learn the science of what makes you run faster, longer, and further. Building on our understanding of Energy Systems from Episode 004. We take a closer look at anaerobic energy systems mechanism of operation and adaptations we seek to develop through training. Understand why and what types of training workouts stimulate these energy systems to prep you for your particular type of race.  Run Coaching Services - www.TeamOcoaching.comYou can also find us on our social media accounts for more education and inspiration.Instagram: @teamocoachingFacebook: teamocoachingSong: Lostboy & Slashtaq - Elysium [NCS Release]

What do you do when confronted with an entirely unknown subject at work or in life? What's the first step?  What is it like when you're trying to learn a new skill? Join us on this week's episode as we talk with 3-time All-American athlete, Lila Wadsack, through her journey in the lesser known Olympic endurance event of the Racewalk. Learn about her initial reservations, challenges, and ultimately her successes in navigating the unknown.  Hear about what helped her push through to find success and how these lessons can apply to things you are learning in your own life and running. Books:Racewalk Clinic in a Book - Jeff Salvage and Tim SeamanRace Walk Faster by Training Smarter: An Intelligent Guide For Every Level Race Walker - Jeff Salvage and Tim Seaman Run Coaching Services - www.TeamOcoaching.comYou can also find us on our social media accounts for more education and inspiration.Instagram: @teamocoachingFacebook: teamocoachingSong: Lostboy & Slashtaq - Elysium [NCS Release]

Most of us know how to set a goal, but what steps should you take to help follow through to put yourself in a position to succeed?  In this week's episode, we break down different types of goals and put together a scaffolding to support those goals and track your progress. Run Coaching Services - www.TeamOcoaching.comYou can also find us on our social media accounts for more education and inspiration.Instagram: @teamocoaching  |  Facebook: teamocoachingSong: Lostboy & Slashtaq - Elysium [NCS Release]

Lauren Adams is a runner, marathoner, diabetes educator, and dietician with Type I Diabetes. She is also a member of the Diabetes Sports Project. Diabetes Sports Project (DSP) is an organization built to inspire. Led by a group of world class athletes who thrive with diabetes, their stories, athletic accomplishments and community outreach empower others to live healthy, responsible and active lives.  Lauren recalls her journey starting as a high school and college track and cross country athlete managing the highs and lows of diabetes. Through the years, her persistence through education, technology, and training has helped her stay on top of her blood glucose management to one of the best marathons of her life. Resources:Blood Sugar Sensor, Insulin Pump, and Automation From Tandem Diabetes Carehttps://www.tandemdiabetes.comDiabetes Sports Project http://www.diabetessportsproject.comBooks:The Athlete's Guide to Diabetes by Sheri ColbergWaterlogged: The Serious Problem of Overhydration in Endurance Sports by Tim Noakes, MD, DScFor additional questions on today's topic, you can email us at coachograttan@gmail.com Run Coaching Services - www.TeamOcoaching.comYou can also find us on our social media accounts for more education and inspiration.Instagram: @teamocoaching  |  Facebook: teamocoachingSong: Lostboy & Slashtaq - Elysium [NCS Release]

Training Blocks: Recovery RunningFor endurance runners, the majority of our energy during the race is produced by our Aerobic Energy system. Understanding the impact of training on developing our Aerobic system will help you stay motivated during training runs. In this episode we will learn:The aerobic energy system's role in your raceHow to avoid the most common training mistakeWhy faster training isn't always betterHow to maximize your training time to improveFor run coaching services, you can always find us at our website, www.TeamOcoaching.comYou can also find us on our social media accounts for more education and inspiration.Instagram: @teamocoachingFacebook: teamocoachingSong: Lostboy & Slashtaq - Elysium [NCS Release]

It's time to start off the new year with a growth and improvement focus!  With that in mind, I have five books that are great additions to any runners library.  Many of the titles are available as ebooks and audiobooks. Find the right book for you or someone you know to start 2021 off on the right foot.Ultramarathon Man: Confessions of an All-Night Runner by Dean KarnazesThe River Road: Becoming a Runner in 1972 by Dennis Barker Top Dog: The Science of Winning and Losing by Po Bronson & Ashley MerrymanThe Little Book of Talent: 52 Tips for Improving Your Skills by Daniel CoyleEmbracing Your Potential: Steps to Self-discovery, Balance, and Success in Sports, Work and Life by Terry Orlick  Website: TeamOcoaching.comInstagram: @teamocoachingFacebook: teamocoaching

Training Blocks: Annual Training CycleThis episode is the first of the Training Blocks series, where we will take a deep dive into topics associated with training and racing, covering everything from training concepts to specific workouts and their objectives. Short specific segments of the big training picture.  Amateur and recreational runners will plan their year plugging in races that first their schedule or races they'd like to participate in.  While there is nothing wrong with that approach, you may be missing out on some performance and long term improvement. In this episode you will learn:The benefits of taking a periodized approach How to intentionally cycle up and down throughout the fitness rangeHow to takes advantage of the body's natural response to training stimulusThe fact is that we cannot stay at peak fitness over the course of an entire year. Planning to cycle up and down with regard to peak fitness will allow you to better reach your peak and continue to see performance improvement with lower risks of injury.Website: TeamOcoaching.comInstagram: @teamocoachingFacebook: teamocoaching Song: Lostboy & Slashtaq - Elysium [NCS Release]

Welcome to the first episode of Team O Run Podcast! I am excited to have you here with the team. The effects of the pandemic and lockdowns have affected all of us differently, however, we all share the fact that it has changed our lives. Today's episode will talk with Coach O's long-time athlete, Lauren, about what it has been like to run and stay motivated through all the stressors, disappointments, and life changes due to the pandemic. You can find Team O Coaching on Instagram and Facebook:https://www.instagram.com/teamocoaching/https://www.facebook.com/teamocoaching As well as at our website:www.teamocoaching.com You can find today's guest Lauren on Instagram: https://www.instagram.com/marathonmamatype1dm/ Song: Lostboy & Slashtaq - Elysium [NCS Release]