The Post-Race Cookie Cast

Its another Top 3 episode! We're bringing you three new categories this week... except in the first first one no one notices that Alison doesn't give her number one answer... see if you can guess what she would have said!

Alison and Karin are here to talk about the basics of swimming... what you need, what swim workouts can look like... etc! Karin is lifelong swimmer with all the experience and Alison has been doing in for a few years and is finally starting to figure it out. Enjoy our candid thoughts and most likely another moment with Alison's dogs...

We are officially launching our new socials guys! We also decided maybe it would be a good time to reintroduce ourselves individually as well as the podcast as a whole. We talk our our fitness journeys, what inspires us, and we want to do with this podcast. For funsies we do the best we can at a lightning round with some interesting Q&A for each other. Enjoy!

What do we love most? Giving a recap, trying new things, and planning for better running weather... this episode it no exception! We talk about how we are glad the summer is over and how we are both trying some new and exciting things for fall! A special guest ghost appearance from Alison's blind dog Moon makes both ladies laugh till they cry... enjoy!

In a timely twist of fate Karin and Alison discuss what works for them (and how things go awry) when it comes to being prepared for their training weeks in the midst of the chaos life can sometimes dump in their laps (or anyones!). Karin has a hundred places to be because she is awesome summer mom and Alison is on call for her new job this week... BONUS we get to "meet" Karin's son who we realize is VERY hungry.

Whats up friends?!? We are back to talk about how the first half of summer has been for us (June, am I right?!?!). They we talk a little about how we approach signing up for races, which is essentially a dart throw sometimes... capped off with a RIVETING review of coconut waters and an on air taste test (Alison muted her mic). Enjoy!

We are back today with Jackie McCloud a.k.a. @mcjacks_lee! She's a trail runner, pacer, ground leader, knitter extraordinaire and we loved talking with her. We talk all things trail running from fueling to water crossings to bathroom stuff to her latest endeavor pacing at WESTERN STATES! She's an awesome human and we hope you enjoy her story!

Have you been missing the fan favorite Top 3 episodes? Well they're back! Karin and I discuss 1) Healthy Foods we can't bear to eat 2) Recovery modalities that actually work and 3) Running songs to add to your playlist. Enjoy!

We saved a special interview for a holiday release! We have Brandy Talamoni also known as Brandytherunner on Instagram! She is a wife, a mom, a veteran, and a fearless runner. We talk about her running story, her upcoming marathon, and her feature in Runner's World. Join us for your holiday week run and if you aren't following her, go do it!

Karin and Alison share how they really feel about summer running! We aren't here to introduce any mind blowing science facts about the heat- just offer up some of our own adaptations and hints and tips for getting thru your heat training. We also of course share our favorite must have summer running gear, because thats what we do best! (Also, yes we mention that its May a couple of times. We had to record in May because June has been crazytown for both of us!)

Karin and Alison are back! We reintroduce Karin and talk about where we've been and where we are headed with our racing calendars plus we share some of our current favorites in the world of running gear. Finally we end the show talking ALL things Reese's. Yep that's right, most of the episode is chocolate and peanut butter, you are welcome.

Gift time! What do you get the aspiring triathlete, road-warrior, or ultra-running insane person (sorry Alison)? We left out some Energy gels and Post-Race Cookies for Santa along with our list of creative and fun gifts for the athlete in your life!

Sit back and enjoy the most random PRCC episode to date as we delve into all things Kevin Hart, beer miles, dog voices, and "shirt game". We asked our former guests to send us questions to answer - and let's just say they didn't disappoint! Two bonus questions from our spouses as well! Enjoy!

This week we are bringing you beer, Chuck Norris, and egg nog running. No - really. This week on the pod, distance-runner and professor Andrea Beerwinkle joins us to talk about running in 18 different states and 4 different countries, surviving Hurricane Harvey, and all the joys that come with moving to a new state and discovering suddenly there are hills to run up. Enjoy!

We are back with another Top3 Triathlon! This week we bring you our top 3 ways we enjoy doing a workout, our favorite aspects of racing, and the music that gets our heart pumping - Jump in! Have an idea for future Top 3 episodes? Let us know! And let us know who got it right....and who got it wrong!

Seems like just yesterday we were enjoying the cool air of Autumn as we hit the trails and roadways, but alas winter has arrived . That doesn't mean your training stops! Today we bring you some tips on bike maintenance and options for taking your training inside!

Besides having the coolest name of any guest we've had to date, Mies is also an incredible trail runner. She leads the Worcester, MA Chapter of Trail Sisters, a women's trail running group, leads the Massachusetts chapter of Tuesdays for Trash, and volunteers as a trail steward/sit on the committee as treasurer for one of my favorite local trail systems. She is a champion and voice for clean trails and a lovely spirit- enjoy!

What a race season for Alison! You've heard about many of her races this year, but not everything. Today we go through her fantastic 2021, and recap her latest race, a 50k! From jellyfish to missing blazes, ice to century rides, she has had quite the year and today we celebrate!

We are back with another Top3 Triathlon! This week we bring you our top 3 mistakes that new triathletes often make, our least favorite individual workouts, and our favorite podcasts (outside of our own duh!) Jump in!

What do tattoos, slip-n-slides, craft beer, and cornfields have to do with each other? This week we return to our Athletes in the Oven series to introduce you to our dear friend Nate Warwick, who just completed RAGBRAI! RAGBRAI is an annual seven-day bicycle ride across the state of Iowa and is the oldest, largest, and longest recreational bicycle touring event in the world.

Norm can finally graduate from being the noob to the novice! Come with us as we navigate first race jitters, first race mistakes, and first race finishes at the New River Trail Challenge Triathlon!

Race long enough and you will eventually encounter the dreaded DNF! But does it have to be devastating? Or are there ways to approach them in a healthier way? Alison takes us through her most recent race. We also talk about some tips for tapering before a race and recovering after one. We finish things off this week with an exciting new feature for the podcast!

What is the tastiest protein bar? Does a protein cookie count? (Alison: nope!) What books are great for the open road? What races do Alison and Norm dream about? Find out Alison and Norm's Top 3 Protein bars, audiobooks, and bucket-list races this week on the PRCC! Have an idea for future Top 3 episodes? Let us know! And let us know who got it right....and who got it wrong!

This week we have a guest who competes in something entirely new to us at the PRCC- Spartan Races! Jonathan was kind enough to talk us through the sport of Spartan races, share how he turned addiction into triumph, and describe why competing with his son was one of the greatest moments of his life. Come with us as we tackle both the obstacles of Spartan races and of life with Jonathan Martinez!

We have royalty on the pod today! Amber Harper is the owner of Amber Management Fitness and one of our favorite human beings! She has a B.S. in Exercise Science, is an ACE Certified Personal and Group Fitness Trainer, is UCanRow2 Certified, AFAA Kickboxing Certified, and is an Echelon Instructor! Wow! She joins us to talk all things mobility, and you might learn a thing or two about dancing, flexibility, and why rolling your feet may change your life! Check her out at www.ambermgmtfit.com

Alright Crumbheads, you asked, we listened! You wanted to know us better so we give you the first episode of our new miniseries, PRCC Top 3's! Each month(ish) we will be letting you behind the bib to get to know your hosts better. We begin with our top 3 Gu flavors, Instagram account recommendations, and Olympic events in which we wish we could compete! (or just think are pretty rad) Have an idea for future Top 3 episodes? Let us know! And let us know who got it right....and who got it wrong!

What does getting mauled by a bear, dead butts, and different leg lengths all have in common? Find out on this week's episode as we welcome in Luke Robinson, DO, Norm's physician and friend (and poor sap who has to listen to him complain about his IT band all the time!) Dr. Robinson has board certifications in AOBFP-Family Medicine and OMT, AOBNMM- Neuromuscular Medicine and Osteopathic Manipulative Medicine and AAMA-Medical Acupuncture. Dr. Robinson specializes in Osteopathic Manipulative Medicine and Medical Acupuncture.

Another one in the books! Alison wowed us all in Ohio with a great race in hot, hot conditions. Come with us as we recap the day's events from a sore shoulder swim to a swift but slippery transition! And (spoiler alert) Norm was there to witness it all in person!

Buckle up crumbheads- this week we bring you someone who not only has helped a Western States 100 finisher, but also has completed the Krispy Kreme Challenge AND a beer mile. Jess Thornton is all about building community and serves as the President of the Blacksburg Striders, a running club in Blacksburg, Va that has been running for over 40 years. Find out how she rebounded from a stress fracture and why there's a running award named after her in Oklahoma called the puke and rally! A must listen.

In this episode, Alison and Norm reveal where they currently are with their training, discuss their upcoming races, and then dig into some great methods to becoming more efficient on the run! Learn about the run-walk-run method, the 80/20 rule, and the MAF Method. We bringing the maths this week!

Prepare to be inspired!!! What a guest we have for you - Coach Croft is a runner and certified RRCA run coach in Oklahoma. After enduring several surgeries, 2 rounds of menopause, and eventually a full hysterectomy caused by Endometriosis, she searched for younger menopausal endurance athletes like herself. Running is her therapy. Aside from teaching others how to train smarter instead of harder through the VDOT system, she is also a certified Chi Running + Walking Instructor, offering both 1-on-1 and group workshops.

Welcome to the third episode in our series, ‘Athletes in the Oven', where we profile athletes from all walks of life to discover their “why”. In this episode, we meet Chad Dawson, a Canadian golfer who found himself drawn to the world of triathlons. Discover what brought him to college in West Virginia, how he got into racing, and why a piece of trash on the side of the road helped his sister finish a race.

Welcome to the second episode in our new series, ‘Athletes in the Oven', where we profile athletes from all walks of life to discover their “why”. In this episode, we meet Karin Reemts aka Happy Mama Project, and learn why she has decided to run for those who can't. Karin is a certified run coach through 2 organizations: RRCA (Level 1 & Level 2) and USATF, and is working towards an ultramarathon coaching certification through UESCA. She is a member of the RADrabbit run team, an ambassador for Hammer Nutrition, UltrAspire, ProCompression, and BoCo Gear. Karin trains with Jacob at Peak Run Performance. Peak Run Performance is putting on a year-long virtual race series as a way to keep athletes active in these uncertain times, benefitting Bigger Than The Trail, a non-profit that aims to create a positive impact on mental health through awareness, community, and providing educational support and treatment options. There are distances for everyone, with races being held in March, June, September, and December. All info at www.peakrunperformance.com Find out more about Karin by following her Instagram account: @the_happy_mama_project

Welcome to the first episode in our new series, ‘Athletes in the Oven', where we profile athletes from all walks of life to discover their “why”. We kick things off with a merman (you read that right) aka the faster swimmer we both know! Come along with us as we talk to Jeff Newman about learning to swim, meeting his wife at a pool, and entering his first Ironman 70.3 relay team. Enjoy!

"If it was easy everyone would do it." Sometimes things don't go our way and we are forced to shift our plans- even after training for an event for over a year. In this episode, Alison reveals how an injury derailed her Tulsa IM plans, and we navigate the tough waters of injuries, expectations, identity, depression, and how we can move forward.

It's the thrilling conclusion to our race recap of Galveston 70.3! Alison has escaped the jellyfish - what will she encounter on the bike and run? Listen to find out!

It's our first RACE RECAP! Alison recently attempted to complete her first 70.3 in Galveston, Texas. Did she finish? Are things really bigger in Texas? What does calamari have to do with anything? You've got questions, PRCC has answers - listen to find out!

Meet our triathlon coach Megan! In this episode we delve into what makes a great coach, what to look for in a coach, and whether you need a coach! Megan Hanewald is a triathlete, personal trainer, wellness coach, and one of our favorite people! She holds certifications in indoor cycling, indoor rowing as well as life coaching. She competes annually in dozens of regattas and triathlons and teaches hundreds of indoor cycling and indoor rowing classes a year. Megan is a FISA Master's World Championship gold medal holder in Women's double sculls (2018) as well as a USRowing Master's National gold medal holder in Women's quadruple sculls (2019).

The first episode of the PRCC introduces hosts Alison Anderson and Norm Miller and dives into their fitness backgrounds and future race aspirations. Learn what exactly the cookies mean and why this is going to be your new favorite triathlon/endurance fitness podcast.