Without Limits Runners Podcast

Three-time IRONMAN World Champion, two-time 70.3 World Champion, former Kona course-record holder, and now IRONMAN U Master Coach—Craig “Crowie” Alexander has done it all. In this episode of the Without Limits Endurance Podcast, host Tom Clifford discusses Crowie's career, and reviews several questions we all have when it comes to being a World Champion.Whether you're gunning for your first finish line or shaving minutes off a PR, you'll walk away with straight-up, actionable insights you can plug into your training and racing.

Matt and Tom reconnect and catch up, sharing stories from the past few weeks. They briefly discuss high school track and then dive into Grant Fisher's impressive 5K indoor world record. The conversation shifts to predictions for the Boston Marathon Elite field, and Matt offers his own prediction for Tom's marathon time based on his training over the last six weeks.

Episode 66 is an awesome one! Tom Clifford and Colin Hackman interview Greg Meyer, one of the greatest American long-distance runners. Greg made history with a 2:09.00 victory at the 1983 Boston Marathon, a title that stood for over 30 years. He also holds 10 American road racing records, 2 world records, and has won the River Bank Run seven times in his hometown of Grand Rapids.We dive into Greg's journey, including his training for Boston, tips for the course, and his legendary career, which includes breaking the four-minute mile and winning the 1978 U.S. cross-country title. Greg was inducted into the University of Michigan Athletic Hall of Honor and the Michigan Sports Hall of Fame in 2011.Ad: check out Runners Essentials Daily Vitamin. It's designed to meet the specific needs of runners, with 122% of your daily iron and a blend of B vitamins, D3, zinc, antioxidants, and adaptogens to support endurance and cardiovascular health. Visit runners-essentials.com to order now.

Elliot Bach is one of 10 kids, and he comes from a small town in East Texas. He has been involved in triathlon for 15+ years and is now primarily focused on long distance racing. Elliot won the 2023 White Lake Half in 3:46:56. Later that year, he got hit on a bike ride that temporarily derailed his career. He is on the comeback and is ready to roll for 2025!Elliot discusses in 2023 win, his tips on the course and You can find Elliot at @elliot_bach_tri

Grace Alexander is a two-time White Lake Half Ladies Champion who began as a collegiate swimmer before transitioning to triathlon. Now in her fifth year racing professionally—primarily at middle-distance events—Grace boasts some remarkable achievements. She made Ironman history at the 2020 Gulf Coast 70.3, becoming the first female overall age-group winner (outpacing both men and women), and followed that with her first professional victory at the 2022 Augusta 70.3. In 2024, she notched top-ten finishes in four Pro Series races, including fifth-place results at Chattanooga 70.3 and Mont Tremblant 70.3. Beyond her athletic prowess, Grace holds a master's degree in Health & Exercise Science and coaches triathletes, swimmers, runners, and cyclists. You can find Grace on instagram at @grace.alexander92

In this episode, Tom Clifford sits down with the legendary Andrew Starykowicz, the 2024 White Lake Half Champion. Andrew, a renowned professional long-distance triathlete, shares insights from his impressive career, which includes holding the Ironman bike split record at 3:54:59 and the Ironman 70.3 World Championship bike split record from 2009.A former All-American swimmer and triathlete at Purdue University, Andrew has won prestigious races such as Ironman Florida, Ironman 70.3 Puerto Rico, and the inaugural Ironman 70.3 Waco. In this conversation, he discusses how he got started in triathlon, how his engineering background helped him create one of the fastest bike splits in the sport, and his incredible race history with over 50 podium finishes.Andrew also shares invaluable tips for triathletes looking to improve their bike splits and race performances. His passion and expertise make for a fascinating interview—tune in to hear his incredible story and career highlights!Find Starky on Instagram @tri_starkyInfo on Andrews Camp at Lake Logan

In this episode, Tom and Dr. Rock Vollmar dive into the importance of personalized care and blood testing for athletes. They discuss how addressing deficiencies, for athletes, can improve recovery and overall performance. The conversation covers topics like supplementation, vitamin and mineral testing, and the need for athletes to monitor their nutrition and energy levels. They also touch on hormone levels, overtraining, leaky gut syndrome, and the impact of stress on recovery. Tune in for expert advice on keeping your body in top shape for optimal performance!

In this episode, Tom Clifford sits down with athlete Stephen Durley to discuss how taking control of your running extends beyond just the training itself. Tom, who coaches Stephen, explores how Stephen incorporates various daily practices into his routine that significantly boost his performance and recovery. Topics include beet powder, sleep and alcohol, ice and hot baths, scouting courses and competitors, the power of positivity, managing stress, grounding mats, nasal breathing, supplements, and more. Tune in for a conversation filled with valuable insights – you're sure to walk away with a tip or two to enhance your own routine.

This is a shout out podcast for so many who helped with the marathon in 2025. Thank you!

Here is our 2025 Novant Health Wilmington Marathon, join race director Tom Clifford and our athlete services coordinator Tracy Meyerson to review all things Marathon 2025! #MarathonReady#RunStrong#WilmingtonMarathon#WilmingtonNC#RunnerLife#RUNWILMINGTON#WILMINGTONMARATHON#RunWilmington#HalfMarathon#RunILM#IAmWithoutLimits

Matt and Tom dive into the world records set at the Millrose Games and discuss common injuries that can crop up during late-stage marathon or half marathon training. Plus, Tom shares the details of his unique Red Neck Hot Tub. Tune in for an engaging conversation filled with insights and a touch of humor!

Join Tom Clifford and Colin Hackman as they break down the Southern Tour Ultra—giving shout outs to standout moments and sharing why this event is a must for every runner. They also dive into the Without Limits Cross Country Camp, recounting photos and memories while highlighting why it's such a fantastic experience for young athletes. To top it off, they wrap up the episode with essential shoe tips for long-distance runners. Tune in for an engaging conversation full of insights, fun anecdotes, and practical advice for runners of all levels.

Join Matt and Tom as they kick off 2025 by sharing the story of Matt's Backyard Fire on New Year's Eve and reviewing Tom's first 50K and win at the Frosty 50K. Then, they reveal their top three New Year's goals for 2025, offering tips and inspiration to help you set your own resolutions. Tune in and start your year off on the right foot!

Tom, Matt, and special guest Trey McCain from WOL Columbia discuss their training programs, athletes, and the numerous benefits of training with others and under the guidance of a coach. Tune in for valuable tips and insights that can help take your training to the next level! --- Support this podcast: https://podcasters.spotify.com/pod/show/wol-runners-podcast/support

Matt and Tom trade their top favorite 400m repeat workouts on the track. Have fun with a ton of different ways to do 400s! --- Support this podcast: https://podcasters.spotify.com/pod/show/wol-runners-podcast/support

Race Directors Colin Hackman and Tom Clifford review the 2024 race course and tips! Tune in and watch the video to have your best race! --- Support this podcast: https://podcasters.spotify.com/pod/show/wol-runners-podcast/support

In this episode, we discuss how smart watches can enhance your endurance training with their various features. But racing isn't just about the numbers! We explore the importance of using the race (not just the watch) to help you achieve personal bests. Tune in for insights on balancing technology with the energy of the race! --- Support this podcast: https://podcasters.spotify.com/pod/show/wol-runners-podcast/support

Join Ace and Hammer as they explore the impact of Hurricane Helene on Western North and South Carolina. They share their personal experiences with race cancellations and delve into the importance of adaptability in athletics. Discover how to be an adaptive athlete and learn strategies for adjusting your training based on conditions of the day, physically and mentally. --- Support this podcast: https://podcasters.spotify.com/pod/show/wol-runners-podcast/support

Join Tom Clifford and Kristen Smith as they dive into the 2024 Swim the Loop! In this episode, they share firsthand experiences of swimming the course and offer valuable tips and tricks for a successful swim. They also review essential race logistics, including gear recommendations, parking information, and what to expect on race day. Don't miss out—enjoy the podcast and video! --- Support this podcast: https://podcasters.spotify.com/pod/show/wol-runners-podcast/support

Ace and Hammer kick off today's episode with a recap of a bustling two weeks in the racing world. They then dive into practical tips and ideas for runners on how to prevent injuries and keep their season on track. Also to communicate with their coaches! --- Support this podcast: https://podcasters.spotify.com/pod/show/wol-runners-podcast/support

In this episode Ace and Hammer start with a discussion about cycling safety, addressing the challenges cyclists face with drivers on the road. They then shift gears to explore the world of endurance running, discussing the benefits and risks of completing multiple long runs or marathons in succession. Tune in for insights on how to strategically plan your running year to maximize performance and minimize injury. --- Support this podcast: https://podcasters.spotify.com/pod/show/wol-runners-podcast/support

In this episode, Ace and Hammer, dive into the significance of long runs, specifically whether running 20 miles before a marathon is beneficial. They explore the impact of mileage on marathon preparation and share insights on how to approach your training. Matt recounts a humorous story about his 6-year-old accidentally running a 10K, while Tom fills us in on the Copperhead Beer Relay Race. Tune in for an engaging conversation packed with running tips and race-day stories! --- Support this podcast: https://podcasters.spotify.com/pod/show/wol-runners-podcast/support

Enjoy the discussion and banter from very very exciting Olympic Track races! We love this stuff! --- Support this podcast: https://podcasters.spotify.com/pod/show/wol-runners-podcast/support

Listen to Coach Tom, Coach Matt, Coach Hackman talk Olympic Track races, what has happened and what is coming! It has been inspirational, motivating and exciting. --- Support this podcast: https://podcasters.spotify.com/pod/show/wol-runners-podcast/support

Ace and Hammer meet up with Swim Coach and Swim /Run Guru Kristen Smith. Kristen is a Without Limits coach but also travels the world to compete in Swim Run races. She discusses swim training and how to prepare for open water and swim run racing. We also talk a little Paris 2024 Olympics. --- Support this podcast: https://podcasters.spotify.com/pod/show/wol-runners-podcast/support

Join Ace and Hammer as they dive into the world of cross country camp! From creating unforgettable memories to building camaraderie, they explore how running can be a fun and enriching experience. Discover why running is about more than just results—it's about its impact on life. Enjoy the conversation! --- Support this podcast: https://podcasters.spotify.com/pod/show/wol-runners-podcast/support

Join Ace and Hammer as they dive into the world of cross country camp! From creating unforgettable memories to building camaraderie, they explore how running can be a fun and enriching experience. Discover why running is about more than just results—it's about its impact on life. Enjoy the conversation! --- Support this podcast: https://podcasters.spotify.com/pod/show/wol-runners-podcast/support

Join Hammer and Ace as they dive into Zone 2 training, exploring how this method can boost your fitness and enhance your performance in challenging heat and humidity. Discover why conserving energy is crucial for peak workouts and how dialing back your pace during easy runs can help you stay in the right training zones for optimal results. --- Support this podcast: https://podcasters.spotify.com/pod/show/wol-runners-podcast/support

--- Support this podcast: https://podcasters.spotify.com/pod/show/wol-runners-podcast/support

Join Tom as he sits down with Dr. Justin Vandermolen, a cardiologist at Novant Health, to explore the intricate workings of the heart during endurance exercise. They delve into the conversation of whether extreme long term endurance sports are beneficial or harmful to heart health. In light of recent news involving cardiac arrests in endurance races and high-profile endurance athletes requiring heart surgery later in life, this episode seeks to discuss what might be going on and what precautions athletes should take. Tune in to gain valuable insights and practical advice from an expert in the field. --- Send in a voice message: https://podcasters.spotify.com/pod/show/wol-runners-podcast/message Support this podcast: https://podcasters.spotify.com/pod/show/wol-runners-podcast/support

Join Hammer, Ace, and special guest Mike Barnhart, owner of Axis Fitness, as they dive into the world of strength training for athletes. Discover how to effectively incorporate strength workouts into your training routine beyond just basic online exercises. Whether you're a runner, triathlete, or sports enthusiast, learn valuable insights from Mike on optimizing your strength training regimen to enhance performance. Tune in for expert tips and strategies that can elevate your athletic game. --- Send in a voice message: https://podcasters.spotify.com/pod/show/wol-runners-podcast/message Support this podcast: https://podcasters.spotify.com/pod/show/wol-runners-podcast/support

Questions as a RUNNER If you could only run to one song for the rest of your life, what would it be? Would you rather run with a pebble in your shoe or run with your shoelaces untied? Have you ever accidentally run in the wrong direction during a race? What's the weirdest thing you've ever seen while on a run? Would you rather run a marathon backwards or in a clown costume? What's your go-to excuse to skip a run? Have you ever stopped a run just to take a perfect selfie? If you could have any superpower to help with your running, what would it be? What's more motivating: a cheering crowd or the promise of pizza at the finish line? Questions as a COACH What's the most creative excuse you've heard for skipping a run? If you could coach any cartoon character in a race, who would it be? What's your secret to surviving on a diet of pasta and energy gels? Have you ever had a runner get lost during practice? If you could rename "interval training" to something more fun, what would you call it? Have you ever been challenged to a race by one of your runners? Did you win? What's the most unusual running attire you've seen on one of your runners? If you could invent a new piece of running gear, what would it be and why? In most cases, generally, you can achieve 80% of maximum, with 20% of time/effort investment (if done correctly). In the case of cardio fitness, measured by VO2Max (or other metric) what is the “minimum effective dose” before the threshold of diminishing returns is crossed? --- Send in a voice message: https://podcasters.spotify.com/pod/show/wol-runners-podcast/message Support this podcast: https://podcasters.spotify.com/pod/show/wol-runners-podcast/support

In this episode, we delve into the inspiring journey of Ann Marie Pierce, who has qualified for the 2024 Olympic Trials in the marathon. Discover her rigorous training regimen, the challenges she's overcome, and her passion for coaching the next generation of youth athletes. We also hear from Tom, who shares his race experience of winning the Masters division at the Bayshore Marathon. Tune in for insights, motivation, and behind-the-scenes stories. Whether you're a seasoned runner, an aspiring athlete, or simply love compelling stories of dedication and success, this episode has something for everyone. @pierceproductionsilm @ampruns --- Send in a voice message: https://podcasters.spotify.com/pod/show/wol-runners-podcast/message Support this podcast: https://podcasters.spotify.com/pod/show/wol-runners-podcast/support

Join Tom and Matt as they delve into the reasons behind athletes' poor performances in races. They offer insightful analysis and practical tips to help you stay motivated and not worry excessively, as long as you're putting in the effort! --- Send in a voice message: https://podcasters.spotify.com/pod/show/wol-runners-podcast/message Support this podcast: https://podcasters.spotify.com/pod/show/wol-runners-podcast/support

Join Hammer and Ace as they dive deep into the intriguing world of sports performance, exploring the age-old debate between genetic talent and the sheer grit of hard work in training. In this episode, we discuss the types of results you can achieve based on your inherent abilities versus dedicated effort. Tune in to unravel the dynamics of talent and tenacity in shaping sports careers. --- Send in a voice message: https://podcasters.spotify.com/pod/show/wol-runners-podcast/message Support this podcast: https://podcasters.spotify.com/pod/show/wol-runners-podcast/support

Join Tom (ACE) and Coach Aaron Kolk as they delve into the 2024 White Lake Half Pro-Am. In this episode, they provide an in-depth review of the event, preview the challenging course, and discuss key strategies for race execution. They'll cover everything you need to consider for White Lake's 1.2-mile swim, 56-mile bike, and 13.1-mile run, ensuring you're fully prepared to tackle each segment. Learn more at www.whitelakehalf.com --- Send in a voice message: https://podcasters.spotify.com/pod/show/wol-runners-podcast/message Support this podcast: https://podcasters.spotify.com/pod/show/wol-runners-podcast/support

Join Matt (Hammer) and Tom (Ace) as they dive into the dynamic world of running workouts. Discover how transitioning from strength and tempo routines to faster, more intense sessions can not only boost your fitness but also enhance your performance. They'll also explore the benefits of cross-training and delve into how efficiency in sports can be a major catalyst for improvement. Tune in for insightful discussions and expert tips on taking your training to the next level! Learn more about Without Limits: www.iamwithoutlimits.com --- Send in a voice message: https://podcasters.spotify.com/pod/show/wol-runners-podcast/message Support this podcast: https://podcasters.spotify.com/pod/show/wol-runners-podcast/support

Join Hammer (Matt) and Ace (Tom) as they dive into a recap of their weekend races. After a two-year hiatus, Matt pushes his limits in an all-out mile race, while masters runnerTom runs a 15:02 in the 5K. But that's just the start—they also break down arm swing when running hard, the Boston Marathon, from the hot weather to their personal insights. Plus, don't miss their interview with Casie Henrie, who achieved a remarkable negative split at Boston this year. Tune in for an enjoyable conversation filled with running tales, marathon musings, and more! --- Send in a voice message: https://podcasters.spotify.com/pod/show/wol-runners-podcast/message Support this podcast: https://podcasters.spotify.com/pod/show/wol-runners-podcast/support

Join us for an exhilarating preview of the Boston Marathon 2024 in today's episode, featuring an exceptional lineup of guests. On the podcast, we have Colin Hackman, a 7-time Boston Marathon finisher and a meteorologist who will be running the race this year, and Phillip Davis, a 6-time finisher who achieved his personal best on this very course during a warm year, bringing a wealth of experience at the age of 63. Together with seasoned marathoners, professional coaches, and athletes, they dive into a comprehensive guide to this year's event. Discover what to expect, learn strategies for navigating the course, and uncover the best tactics to achieve your personal best in Boston's iconic 26.2 miles. Whether you're a first-timer or a veteran, this episode is your go-to source for making the most out of the Boston Marathon 2024. Learn more about Without Limits: www.iamwithoutlimits.com --- Send in a voice message: https://podcasters.spotify.com/pod/show/wol-runners-podcast/message Support this podcast: https://podcasters.spotify.com/pod/show/wol-runners-podcast/support

What do you think about race medals? How about Bank of America logo being on the Boston Marathon medal? Ace and Hammer talk medals, cost, ordering timelines, and other current running talk for this week! --- Send in a voice message: https://podcasters.spotify.com/pod/show/wol-runners-podcast/message Support this podcast: https://podcasters.spotify.com/pod/show/wol-runners-podcast/support

Join Tom "Ace" Clifford and Matt "Hammer" Hammersmith as they reboot the WOL Podcast. Tune in as they delve into the latest coaching topics, share updates on their events, and catch up to kick off the podcast. From navigating the challenges of aging and running to striving for personal bests as masters, they explore it all. Plus, get a glimpse into the future of our podcast. Have ideas for topics you want to hear? Email us at tom@iamwithoutlimits.com and let us know! --- Send in a voice message: https://podcasters.spotify.com/pod/show/wol-runners-podcast/message Support this podcast: https://podcasters.spotify.com/pod/show/wol-runners-podcast/support

Listen in on Tom Clifford and Cam Holman's record breaking race at Swim/Run NC (Hanging Rock). Tom and Cam finished by just a hair in a 3:05 making 5 lead exchanges with the 2nd place team. It was an amazing experience! Learn more about the race and swim/run the sport. Swim/Run NC Recap on Slowtwitch: https://www.slowtwitch.com/News/Fast_Action_at_SwimRun_NC_8528.html Upcoming races: https://www.iamwithoutlimits.com/events/ --- Send in a voice message: https://anchor.fm/wol-runners-podcast/message Support this podcast: https://anchor.fm/wol-runners-podcast/support

Alex Llinas @saltyfreediver dove 70m (230') without fins or the aid of any propulsion or pulling…it is basically a modified breast stroke all the way there and back. It was a Continental record for South America and his 5th National record. I did it because just like with running, I wanted to explore the results of dedicating a year to freediving training would have and to see where my limits are or as you would say without limits. I also want to hopefully inspire some people to chase their goals and dreams despite adversity and what life throws your way. If a at 44 years a person that has had cancer and other health issues can successfully start their competitive freediving career, so can many others start to pursue their dreams and passions. It is early in the year and my 1st competition, but have a few other goals and comps coming up and I am hopeful Incan overcome some of the issues I am having with my equalization. This is a journey and nothing is guaranteed, but i'm sure gonna try like hell! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/wol-runners-podcast/message Support this podcast: https://anchor.fm/wol-runners-podcast/support

We follow up with registered Dietitian Diana Davis on eating issues. One of our previous podcasts with Terra Jackson discussed her eating disorder and how she overcame that. Now we get into some more healthy conversation on how to deal with it from a dietetics standpoint. Listen to Tom and Diana on this topic that many athletes struggle with. --- Send in a voice message: https://anchor.fm/wol-runners-podcast/message Support this podcast: https://anchor.fm/wol-runners-podcast/support

Tom Clifford talks with one of the top Hyrox and Dekafit athletes in the world Terra Jackson. Terra began her athletic career in running and had major eating and body issues. Her image was her nemesis and she found a way out and is now faster than she has ever been. Listen in on what Terra has to say and hopefully she will inspire you! You can follow Terra at: @terranovatrainer on instagram and on Facebook --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/wol-runners-podcast/message Support this podcast: https://anchor.fm/wol-runners-podcast/support

Tom Clifford and Tracy Meyerson discuss race rules, athlete communication, advice for athletes from a race directors point of view and an athlete's point of view. Tracy Meyerson is 58 year young and has done 34 out of 50 states for the marathon. She has done over 50 marathons (or greater distance) is the USATF 2015 Marathon Trail Champion age 50-54 an a Barkley Fall Classic Finisher. She has been the president of the Wilmington Road Runners and a board member for 15 years. She started her own company Good Habits in 2019 and calls herself a lifestyle modification specialist. Her favorite quote is "YOU MUST BE THE CEO OF YOUR OWN HEALTH" Tony Robbins. https://goodhabits.guru/ --- Send in a voice message: https://anchor.fm/wol-runners-podcast/message Support this podcast: https://anchor.fm/wol-runners-podcast/support

Let's Talk VIP status at your next race with Destination Marathon! Tom Clifford and Mark Janik, two Eastern Michigan grads talk VIP packages. Destination marathon is a great option for your next marathon experience and they come to the Novant Health Wilmington Marathon along with other large races around the world. Listen in if you are thinking "I might want to go VIP" --- Send in a voice message: https://anchor.fm/wol-runners-podcast/message Support this podcast: https://anchor.fm/wol-runners-podcast/support

Tom Clifford talks with certified breathing instructor and Without Limits Coach Angela Midget on breathing, Wim Hof Method and how breathing can help you overcome many things in life and may enhance performance in endurance sports! --- Send in a voice message: https://anchor.fm/wol-runners-podcast/message Support this podcast: https://anchor.fm/wol-runners-podcast/support

Tom Clifford talks about exploring the benefits of Ice Baths, Wim Hof Breathing and Intermittent fasting during a period of low training load time. Does all of this work? We will get into more details about each of these on separate podcasts but for now, chime in and take a listen to how this has affected Tom. --- Send in a voice message: https://anchor.fm/wol-runners-podcast/message Support this podcast: https://anchor.fm/wol-runners-podcast/support

Without Limits turned 14 this summer of 2021. Tom Clifford talks a little bit about the past and the future. Read the WOL 14 Year Story here Tom then interviews athlete Kim Baldwin gets into a deep Podcast on her past fight with depression, an eating disorder, weight loss and a near death experience. How did she do it? What was her journey like? This is a must listen because we all know someone going through it, but what are they feeling. This is a great listen. --- Send in a voice message: https://anchor.fm/wol-runners-podcast/message Support this podcast: https://anchor.fm/wol-runners-podcast/support

Tom Clifford interviews psychologist and clinical social worker Tracy Hilsman (hilsman3@gmail.com) Mental fatigue is real for all of us and all athletes. So what happens when you are mentally fatigued and how do you overcome it? Do you have physical symptoms? Can you perform when you are mentally fatigued? How does your brain affect your performance. Take a listen on what ALL OF US go through when life hits, a pandemic hits and we are extra busy while trying to race and train. - Music by O.A.R. Taking on the World Today --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/wol-runners-podcast/message Support this podcast: https://anchor.fm/wol-runners-podcast/support