Podcasts about 5ks

(00:00 - 3:59) It's Monday! Bob gives us the 411 on his bachelor weekend! LBF breaks down her Husband Dave's spartan race at Fenway Park. (3:59 - 7:06) Bob did something last Friday that has him thinking this needs to be done solo from now on. He went to the movies solo. LBF agrees stating that she could never go to the movies with her mother because if she's not into the movie she will let you know!(7:06 - 11:06) The economy is still tough people are looking for ways to bring home more money.. The most common thing is to sell stuff online like vintage stuff and re selling things you find or have on hand; Bob's daughter Nicole has turned her art hobby into a full time stay at home job. LBF says she would be a bed tester. (11:06 - 19:01) Today's DM Disaster is from Brody! He has officially banned his parents from going out in public. This stems from his dad who's just a grumpy old man, that has lost his filter and just says whatever rude thing that comes to his mind. This is Brody's DM Disaster! (19:01 - 22:43) Some of these habits sound like they belong in a nursing home, but trust us, your life will be way better if you steal them. LBF sits in a chair with a blanket over her legs and tv tray in front of her and drinks tea and it is BLISS; old people's habits are actually amazing life hacks. Stop making fun of the olds and start doing what they do! (22:43 - 26:56) After 27 years of lazy brunches and bloody Mary's, LBF's husband Dave has suddenly turned into a weekend warrior, running 5Ks and tackling Spartan races. Is this outrageous lifestyle change enough to consider divorce or is LBF overacting.All this and more on the ROR Morning Show with Bob Bronson and LBF Podcast. Find more great podcasts at bPodStudios.com…The Place To Be For Podcast Discovery! Follow us on our socialsInstagram - @bobandlbfFacebook - The ROR Morning ShowSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Game Over Cancer is back with a high-energy, heart-forward episode for runners, running-curious friends, and anyone who loves the magic of Run Disney. Dana and Val sit down with Meghan and Stephanie from CKC's Run Disney Committee to talk training, community, and why running for a cause hits different.From first 5Ks to finishing marathons, they unpack the moments that made them feel like “real runners,” the reality of fundraising for a charity bib, and what makes Walt Disney World Marathon Weekend unforgettable. You will hear practical tips for first-timers, how to choose the right distance, what Dopey and Goofy actually mean, and small strategies that make a big difference on race day.CKC invests in innovative pediatric cancer research so kids can have safer, more effective treatment options. If you want to run with purpose, this episode will help you get started and stay consistent.In this episode:The runner's high and the power of communityTraining plans, consistency, and handling start-line nervesWhy Run Disney is uniquely supportive and funDopey Challenge and Goofy Challenge explainedReal talk on fundraising for a charity bibFirst-timer tips: arrivals, corrals, character stops, sleep, and recoveryCreative ideas to connect miles to meaning for CKC kidsConnect with our Guests on Instagram at:Stephanie Calabro:  https://www.instagram.com/stephyluwho/?hl=enMeghan Swope: https://www.instagram.com/meghanswope/?hl=enIf this conversation moves you, please like, comment, and share to help us educate for change. Leaving a review helps more families find tangible hope.Tune in to hear this inspiring and informative conversation. Don't forget to subscribe, leave a review, and join the fight to make Game Over: c*ncer a reality.Connect with Dana: https://www.linkedin.com/in/danaknichols/Connect with Val: https://www.linkedin.com/in/valerie-solomon/Upcoming Ckc Events: https://cannonballkidscancer.org/category/make-an-impact/events/----------------------------------Podcast Produced by Hi Hello Labs: Website: https://www.hihellolabs.com/

Epi 334Are carbs the enemy—or the answer—after weight loss surgery?In this explosive episode of Our Sleeved Life Podcast, host Mel sits down with bariatric dietitian Kim Tirapelle, MS, RD, CSSD, to uncover the real science behind carb intake after bariatric surgery. Learn how carbohydrates can actually help you build muscle, prevent fatigue, and fuel your post-op workouts—without sabotaging your weight loss. If you've ever felt guilty for eating a potato or scared of adding fruit back into your diet, this episode is for you

This is episode 68 of the Love, Hope, Lyme podcast. To get your free pdf of "Love, Hope, Lyme: What Family Members, Partners, and Friends Who Love a Chronic Lyme Survivor Need to Know," reach out to Fred Diamond on social media. [NOTE: This podcast does not replace medical treatment. If you struggle with Lyme care, please see a Lyme Literate Medical Doctor.] What does it really mean to be a Lyme Warrior?  

What if the fastest way to stop bingeing is to stop banning foods? Coach Chris Terrell joins us to flip the script on weight loss by focusing on emotional eating, autonomy, and the basics that actually last. He works with people north of 300 pounds who feel written off, and his philosophy is refreshingly doable: master awareness and environment first, then let the numbers serve you—not rule you.We unpack why “eat the chips” can break the binge cycle, how restriction fuels obsession, and why sugar isn't your enemy so much as an easy escape when work, caregiving, or life steal your sense of control. Chris lays out three honest options for any stressor—change the conditions, end the situation, or accept and reframe—and shows how progress happens when you stop moralizing slips and start learning from them. Expect real tools: food-noise journaling via notes, voice, or private video; short walks without headphones to slow your mind; better sleep; and OSPs—only supportive people—to counter the crabs-in-a-bucket effect.We also tackle physique inflation, the myth that a six pack equals health, and the pressure creators feel to keep a “brand body.” Chris explains why he makes clients “earn” calorie tracking, how to build habits for reasons unrelated to weight, and how community challenges—Tough Mudders, hikes, 5Ks, even city scavenger hunts—turn movement into play and belonging. If you've tried hacks and still feel stuck, this conversation will help you rebuild belief, trade shame for curiosity, and create a life where better choices are the easy ones to repeat.If this episode resonates, follow the show, share it with a friend who needs a nudge, and leave a quick review to help more listeners find us. Your next win could be as simple as a ten-minute walk without earbuds—ready to try it? Support the showYou can find us on social media here:Rob TiktokRob InstagramLiam TiktokLiam Instagram

In episode 63, the hosts discuss valuable tips for supporting runners at road races, including the importance of reviewing course maps, utilizing tracking apps, and effective planning. Kelly shares her recent experiences at the Baltimore Running Festival, including training her brother for his first marathon and participating in a 5K herself. Despite some logistical challenges, both she and her brother achieved noteworthy feats. The episode also touches on the psychological and strategic aspects of running short races like 5Ks. Encouragement from spectators and maintaining appropriate race-day etiquette are emphasized to ensure a positive experience for both runners and supporters.00:00 Introduction and Episode Kickoff00:52 Kelly's Baltimore Running Fesitval Experience04:21 Race Day Strategies and Reflections13:00 Kelly's Race Results and Reflections23:55 Walk 30 Challenge: October Edition31:57 Reflecting on Short Walks32:44 Common Struggles with Exercise33:59 Spectating and Marathon Recap35:10 Tips for Supporting Marathon Runners38:40 Tracking and Meeting Up After the Race52:55 Final Thoughts and Reflections58:46 Wrapping Up and Contact InformationFollow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠Email us at ⁠⁠⁠liftingrunninglivingpod@gmail.com⁠⁠⁠Follow JK at ⁠⁠@coachjkmcleod⁠⁠Follow Kelly at ⁠⁠⁠@runningklutz ⁠

This week on The Back of the Pack Podcast: Second Wind, we take the Run if You Dare series into the night—literally—with an episode all about running after dark. From peaceful nighttime miles and cooler fall temperatures to the unique focus and freedom that comes with running under the stars, we explore why so many runners love lacing up after sunset. We also dive into the safety essentials every night runner should know, plus the science behind nighttime performance and how your body responds differently in the dark. Then we shine a spotlight on some of the most exciting night races in the U.S. and beyond—from the neon lights of the Rock 'n' Roll Las Vegas Marathon to glow-run parties and eerie vampire-chase 5Ks. Whether you're a night-run veteran or someone who's always been a little hesitant, this episode will help you embrace the dark with confidence, caution, and maybe a little thrill.

Calvin Harris Jr., CEO of the New York State Society of CPAs, shares how running became an essential part of his life after moving to New York. He explains how the running community helped him connect with others and inspired him to challenge himself from 5Ks to completing multiple marathons. Calvin discusses the ways that running has made him a better leader, teaching him resilience and the importance of enduring through difficult times. He reflects on the significance of being authentic at work and encourages professionals to bring their best selves to their careers, including sharing interests like fitness or creative pursuits. Calvin also talks about his love for New York City pizza and reveals his early musical background playing the saxophone. Throughout the conversation, he emphasizes that embracing personal passions outside of work fuels success and well-being. Episode Highlights · Calvin got into running during COVID for health and sanity, and it has now become something that grounds him and makes him a better CEO. · Calvin emphasizes the importance of bringing your best self, including hobbies, interests, and personality, into your professional life instead of separating “work” and “personal.” · The ups and downs, pain and pride of long-distance running have taught him to keep pushing through difficult work times, knowing they don't last forever. · Calvin discusses how sharing things like his running, tattoos, or other interests actually builds connection, makes work more enjoyable, and helps attract people to the accounting profession. · It's important for organizations to make space for people to be multidimensional, which is not only more human but also crucial for attracting and retaining talent in fields like accounting.

Tara suffered from endometriosis and was told by her doctor she'd never have children, in fact, she was told to “just go home, drink water, and wait to die.”

This week on The Back of the Pack Podcast: Second Wind, we're diving headfirst into spooky season with our Creepy & Fun Fall Races edition. Think haunted halfs, costume 5Ks, zombie chases, and races that turn running into an experience you won't forget. We'll share fun stories, listener favorites, and a curated top-10 list of the most legendary Halloween-themed races across the U.S. and beyond. You'll hear what makes each event special — whether it's ghosts on the course, character runs, or eerie finish-line setups. We also talk about why these themed races bring a whole new type of joy to running, both on the streets and in everyday life. If you've ever dressed up to run or thought a 5K should have candy stations, this one's for you — and it might just inspire your next fall race adventure.

This week we discuss football, 5Ks, and Ted's trip to Maryland.

Summer updates, sleep routines & a surprise! This week, Nat & Sonya catch up on everything from spin classes and 5Ks t o why overtired kids = wild kids. We also talk back-to-school sleep habits, and there's a brand-new September workshop coming your way! Plus.... Sonya's got something exciting brewing. Spoiler: it's a whole new podcast channel! Want in on the sleep workshop? Email: info@sleepbebesleep.com Newborn Online Sleep Course click Here Need sleep help? Shop our Sleep Packages HERE.   

Running truly connects us across continents, time zones, and finish lines—a truth brilliantly illustrated in this globe-spanning episode. We begin with a comprehensive look at the triumphant return of Disneyland racing through the Halloween-themed race weekend that kicked off the 2025-2026 runDisney season. Our panel of runners shares firsthand experiences navigating the Disneyland expo, enjoying extensive park time during both the 10K and half marathon, and discovering how the California races differ from their Florida counterparts in delightful ways.The adventure continues halfway around the world as we visit with Carrie, who conquered the Sydney Marathon—recently designated as the seventh World Major. Despite challenging hills that surprised this Florida runner, she achieved a personal record while taking in breathtaking views, including the iconic Sydney Opera House. We learn about the unique medal design and how the Abbott World Marathon Majors program is evolving as it expands beyond the original six races.Our international tour concludes in Newcastle, England, where the Great North Run—the world's largest half marathon with an astonishing 60,000 participants—captivated both runners and the 200,000 spectators lining the course. Andy shares how this nationally televised event has become a cultural touchstone in Northern England, complete with helicopter coverage and a deeply personal connection as he continues trying to beat his father's time from decades ago.Between these major events, we explore dozens of race reports from community members conquering everything from trail challenges to local 5Ks, demonstrating that whether you're stomping grapes like Alysha or pushing through marathon training, the running journey connects us all. With Wine and Dine just six weeks away and marathon weekend training intensifying, there's never been a better time to find your place in this worldwide community of runners.Rollercoaster of RunningStokes Running StrongRise and Run LinksRise and Run Podcast Facebook PageRise and Run Podcast InstagramRise and Run Podcast Website and ShopRise and Run PatreonRunningwithalysha Alysha's Run Coaching (Mention Rise And Run and get $10 off)Send us a textSupport the showRise and Run Podcast is supported by our audience. When you make a purchase through one of our affiliate links, we may earn a commission. As an Amazon Associate we earn from qualifying purchases.Sponsor LinksMagic Bound Travel Stoked Metabolic CoachingRise and Run Podcast Cruise Interest Form with Magic Bound Travel Affiliate LinksRise and Run Amazon Affiliate Web Page Kawaiian Pizza ApparelGoGuarded

In this episode:Josh and Haydee are back on the Fitness on Fire Audio Experience after a busy summer of family time, community events, and racing adventures. They:Share highlights from the summer, including Spartan Hawaii, DEKA, Western States, open-water swims, Mount Whitney, and first 5Ks.Shout out the amazing athletes in the FOF community crushing goals across the country.Preview September events: DEKA Mile (9/13), Spartan Last Chance Workouts (9/14 & 9/20), Run Club (9/13), and the Terrain Test (9/27).Talk through updates to the semi-private training system and the new Use & Earn program for members.Look ahead to HYROX Anaheim with free training plans, workshops, and simulations to help everyone level up.A fun mix of family updates, community shout-outs, and exciting opportunities to plug into September at FOF.Follow us on Instagram: @fitness.on.fireSubscribe to our YouTube Channel: @FitnessOnFireTV

This week was a mess! We're saying RIP to icons Rolling Ray and Giorgio Armani, talking about how America officially has more people without jobs than jobs to give, and Trump wanting to send the National Guard to Chicago and Baltimore like it's SimCity. Epstein survivors are making their own client list since the courts are playing games, while a Texas dad sold his company for $51M just to build a free amusement park (bless him). New York schools are serving free breakfast and lunch, Gunna is running 5Ks for a cause, and the Caribbean Day Parade brought some culture and a little ethnocentrism drama. Add in an NBA player trying to make Charlamagne his “play friend,” August Alsina catching heat for being in love, Anna Wintour passing the Vogue torch, Cardi B winning in court, and me almost running over a gopher! IG: @itswista Podcast IG: @wordswithwista Substack: @wordswithwista

Rachel O'Brien never thought she would call herself a runner. After quitting lacrosse in college following a thyroid diagnosis, she hated exercise and avoided running for years. That changed in 2023 when she saw the Broad Street Run on TV and decided to train for it. What started with a shaky half mile turned into 5Ks, a half marathon, and eventually the Philadelphia Marathon. Her first 26.2 was far from smooth. She dealt with plantar fasciitis, made the mistake of wearing new shoes at the expo, and started race morning unsure if she would finish. What got her through was Philly's running community, her run club, her best friend by her side, and a bag of Sour Patch Kids for mile-by-mile motivation. Crossing the line in tears, she called it the proudest moment of her life. This episode goes beyond race day. Rachel shares how marathon training helped push her forward in eating disorder recovery, gave her confidence to show up authentically in the sport, and showed her the power of surrounding yourself with support.  Follow along with Rachel on Instagram at @rachobiee!  Follow along with the show: 

David Gleeson spent 13 years as a competitive gymnast, reaching level 10—the highest level in the sport—and winning multiple state and regional titles. After retiring from gymnastics, he discovered a passion for running. Starting with local 5Ks and working up to half marathons, David eventually set his sights higher. This summer, he went all in on his first ultramarathon: the Finger Lakes 50K trail race in Hector, NY. In this episode, David shares the highs, lows, and lessons from his debut ultra, including muddy trails, mental battles, and the pride of crossing the finish line.Instagram: https://www.instagram.com/@usagleesonChapters00:00 David's Background01:15 From Gymnastics to Running04:05 Jumping from Half Marathon to Ultra08:20 Finger Lakes 50 Course Overview10:12 Aid Stations and Race Setup13:02 Race Morning and Strategy15:02 Loop One Challenges and Mud24:43 Halfway Point and Gear Change29:49 Mental Battles on Loop Two31:26 Finding Strength in David Goggins36:15 Crossing the Finish Line38:54 Lessons in Humility48:45 Gratitude for Volunteers53:25 Training, Setbacks, and Wisdom Teeth1:13:19 Future Races and Next GoalsThe Co-Movement Gym Podcast is supported by Native Path Supplements and Lombardi Chiropractic.

Every finish line moment you've celebrated was made possible by someone who showed up before dawn, prepared water stations, or cheered when you needed it most. In this heartfelt episode, we pull back the curtain on race volunteering with insights from experienced volunteers who've supported events from local 5Ks to the Boston Marathon.Our volunteer panel—Ilyana, Steve, Kay, and Mike—share what motivates them to give their time, the behind-the-scenes work few runners see, and the special connections formed with participants during races. From setting up thousands of water cups hours before runners arrive to finding creative ways to encourage struggling participants, these stories will transform how you see the smiling faces along your race route."I want any runner that interacts with me to know that I'm there to help them in any way I can," explains Steve, capturing the generous spirit that defines the volunteer experience. Kay reminds us that volunteers are often the first to arrive and last to leave, asking nothing in return but the joy of supporting others' achievements.We're also joined by Mark Lane-Holbert, who shares his profound experience guiding a blind runner at the Boston Marathon and discusses his upcoming handbook on running therapy. His work with Achilles International highlights another dimension of the running community's supportive nature.The episode features a delightful conversation with five women who formed the "Joyful Runners" relay team for the Centennial 100K in Washington after meeting through our podcast community. Their story of strangers becoming teammates exemplifies how running creates meaningful connections.Whether you're a seasoned racer or preparing for your first event, this episode will deepen your appreciation for the volunteers who make our running journeys possible. Next time you pass a water station or cross a finish line, remember to share a smile or word of thanks—it means more than you know.Send us a textSupport the showRise and Run Podcast is supported by our audience. When you make a purchase through one of our affiliate links, we may earn a commission. As an Amazon Associate we earn from qualifying purchases.Sponsor LinksMagic Bound Travel Stoked Metabolic CoachingRise and Run Podcast Cruise Interest Form with Magic Bound Travel Affiliate LinksRise and Run Amazon Affiliate Web Page Kawaiian Pizza ApparelGoGuarded

Send us a textAt 86, Florence Anderson is an inspiring mother of six children, grandmother of 24, and great grandmother of 38! She runs every morning, a practice that began in 1973 when she started jogging laps around a high school track to reclaim her fitness. With determination and a neighbor's encouragement, her first marathon was completed barely under the five-hour cutoff, but over time, Florence built her way up to running the Boston Marathon in 3:17 at age 42 after qualifying with a 3:29 in Salt Lake City. Over the years, Florence completed 14 marathons, carried the Olympic torch in 2002, and earned multiple medals in 5Ks and 10Ks, even sprinting in her 80s. Running helps her manage stress, and she credits it with preserving her mental health and patience. She runs for her father, who was disabled, and for herself because she can. Florence is thrilled to run in the Huntsman World Senior Games for the 19th time this year and be only 1 year away from earning the coveted 20-year watch!

What happens when a passionate trail runner decides to give back to his community? You get a brand new race—and a whole lot of heart. In this episode, we chat with Chester Dana, the creator of the Mastodon Rumbler, a brand-new trail running event held for the first time this year at White Rock in Hillsborough. Chester takes us through his journey from 5Ks to marathons and how his love for trail running inspired him to create something special for others to enjoy. Over 40 runners participated, and there was plenty of great food at the finish line. Best of all, the event raised $3,600 to help renovate a local park for the kids in Hillsborough. With plans already forming for next year, the Mastodon Rumbler is off to a strong start, and this is just the beginning.Motivate to Move email.motivatetomove.podcast@gmail.comMotivate to Move Facebook page:https://www.facebook.com/profile.php?id=100041607699495As always, please consider giving the gift of life by donating blood today.Become a supporter of this podcast: https://www.spreaker.com/podcast/motivate-to-move--4528736/support.

Join us as we dive into the inspiring story of Justin Fiske, the newly crowned co-American record holder in the masters road mile. After a 15-year hiatus from running, Justin shares how he reignited his passion during the pandemic, leading to a sub-2:30 and other electric performances . Discover his journey from casual 5Ks to tying the American record, and how community (Justin is a resident of Detroit) and resilience played a pivotal role in his success. Key Highlights: Justin's return to running during the pandemic and his journey back to competitive racing. The importance of community and social support in achieving athletic goals. Insights into training, overcoming mental barriers, and the role of modern technology in running. Justin's perspective on potential and breaking stereotypes about aging athletes. You can follow Justin at www.instagram.com/justinfiske. Sponsors ASICS - Pre-order the upcoming METASPEED Edge and Sky Tokyo that drop on July 24 at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.asics.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. Boulderthon - Named among the Top 10 races in the U.S. by USA Today and one of the Best Fall Marathons by Runner's World, Boulderthon, is quickly becoming a must-run event for runners across the country. Whether you're up for a 5K, 10K, half-marathon, or the marathon, Boulderthon offers a race for every level of runner. Sign up today at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Boulderthon.org⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and use code Rambling20 for $20 off the 13.1 or 26.2! See you in Boulder! Learn more about your ad choices. Visit megaphone.fm/adchoices

Emily Bailey never saw herself as athletic. She played sports growing up but didn't feel like she was naturally good at any of them. Over the years, she stayed active and even ran 5Ks for fun, but it wasn't until 2022 that she started to take running more seriously. What started as a challenge with a cash prize turned into something much bigger. In this episode, Emily shares how she trained for her first half marathon, navigated recurring injuries, and eventually signed up for her first full with a mindset of no regrets. We talk about what it looked like to go from feeling like an outsider in the running world to crossing the finish line at the Every Woman's Marathon — and finally claiming the title of athlete. Follow along with Emily on Instagram and TikTok at @rockytoprunner! Follow along with the show:

Send us a textIs the 80/20 method just for advanced runners logging 50+ miles a week? In this episode, we push back on that popular belief and make the case that runners of all levels—from first 5Ks to marathoners—can benefit from 80/20 training. We'll explain what the method is, why it works, and how it builds aerobic strength, discipline, and long-term durability.We'll also tackle the real question:Are your easy runs actually easy—or just less hard?If you're tired of running on empty, getting injured, or stalling out in your progress, this episode is for you.✅ Learn how to structure 80/20 into your week✅ Spot the signs your “easy” runs are still too hard✅ Hear why slowing down might be the smartest move you  Fit, Healthy & Happy Podcast Welcome to the Fit, Healthy and Happy Podcast hosted by Josh and Kyle from Colossus...Listen on: Apple Podcasts SpotifySupport the showBecome a member and support the show:https://patreon.com/RunningwithJames?utm_medium=clipboard_copy&utm_source=copyLink&utm_campaign=creatorshare_creator&utm_content=join_link

Frank and Mere get a taste of Italy with the delightful Echelon community member Elisabetta Baglio, aka Purple Friend Bear. We talk tiramisu, cappuccino rules, shoutouts, pupdates, and the pure joy of working out! The Disney Virtual Challenge through Echelon is out and people are receiving their medals and completing their 5Ks which we discuss along with Comic Con (somebody on this podcast has been and shares some really cool pictures), and the new 5 favorites we all should prepare our answers for in case a small child asks

Colin Fegeley joins the show to break down his first marathon experience—starting with a wake-up call at a routine doctor's appointment and ending with a finish line under the Arc de Triomf in Barcelona. In just ten months, Colin went from casual 5Ks to completing a full marathon, but what makes his story stand out is the role community played every step of the way. From his high school cross country team to his long run training partners and family support, Colin shares how leaning on others helped him stay consistent, accountable, and motivated. We talk about what it's like to train as a busy athletic director, how running brought structure back into his life, and why he's already planning his next race.  Follow along with Colin at @cfegeley on Instagram!  Follow along with the show:

Send us a textEver wonder what it takes to compete at the highest level of mountain running? Andy Wacker, one of America's most accomplished trail runners, pulls back the curtain on his remarkable journey in this candid conversation.From crushing a string of road races to preparing for the all-important Sunapee Mountain Classic, Andy shares the surprising freedom he's found competing without sponsorship. "Racing for myself takes a lot of pressure off and it's been really fun," he reveals, explaining how this mindset has contributed to some of his best performances ever—including a fourth-place finish at the US Cross Country Championships and a breakthrough 13:51 5K on the track after a decade-long hiatus.The conversation digs into the fascinating tactical challenges of Sunapee's two-loop format, where competitors must navigate non-technical uphills and tricky descents not once but twice. Andy breaks down his specific preparation, including simulating the punishing sensation of hammering a downhill before immediately climbing again. "You've got to be able to hang with everyone climbing insanely fast. You've got to be able to descend on the most techie thing you've seen and be fine, and then you've got to be ready to do it again better than you did the first time," he explains.For Andy, this race represents more than just competition—it's a redemption opportunity after missing chances due to injuries and illness in recent years. He shares his burning desire to make Team USA and contribute to what could be a historic squad: "I really want to be on a team that wins a gold medal at Worlds, and this could be that team." With competitors capable of sub-14 minute 5Ks and sub-30 minute 10Ks lining up together, the stage is set for what promises to be an epic battle for those coveted national team spots.Whether you're a competitive runner or simply appreciate athletic excellence, this episode offers valuable insights into the mindset and preparation of elite mountain runners. Listen now and discover what it takes to perform when everything is on the line.Follow James on IG - @jameslaurielloFollow the Steep Stuff Podcast on IG - @steepstuff_podUse code steepstuffpod for 25% off your cart at UltimateDirection.com! 

Send us a textJamie Elliott's journey from smoker to marathon runner begins at age 38 during her daughter's cancer treatment at St. Jude. What started as a way to quit cigarettes evolved into a powerful mission of philanthropy and personal achievement that spans over two decades.With remarkable candor, Jamie shares how she began running without technical gear, training plans, or even proper knowledge of running mechanics - simply buying "pretty shoes" and hitting country roads near her Kentucky home. Her progression defies conventional wisdom: skipping 5Ks and 10Ks entirely, Jamie jumped straight to walking a half marathon before tackling a full marathon the following year.The heart of Jamie's story lies in her fundraising work as a St. Jude Hero, raising over $200,000 for the hospital that treated her daughter's osteosarcoma. "I'm not really a runner, I'm a fundraiser who happens to run," she explains, revealing how purpose drives her participation in events from local 5Ks to major marathons like New York and Marine Corps.Jamie's perspective on aging and adaptation resonates deeply throughout our conversation. After being diagnosed with polymyalgia rheumatica, an autoimmune condition affecting her large joints, she embraced the Galloway run-walk method, discovering she could maintain performance while reducing pain and recovery time. At 58, with plans to run Chicago Marathon when she turns 60, Jamie embodies the spirit that running has no expiration date.Perhaps most powerful is the wisdom Jamie shares for all runners: "Someday I won't be able to do this, but today is not that day." Her story reminds us to cherish our ability to move, to use our running for greater purposes, and to never let age or circumstance define what's possible when passion meets perseverance.Want coaching that helps you find your purpose in running? Email carla@coffeycrewcoaching.com or follow the links in our show notes to support Jamie's ongoing fundraising efforts for St. Jude.https://fundraising.stjude.org/goto/samster20https://youtu.be/4gEVvTjNGYo Hydrapatch.com code OTNH10 You can reach out to us at:https://coffeycrewcoaching.comemail: Carla@coffeycrewcoaching.com FB @ Over the Next Hill Fitness GroupIG @coffeycrewcoaching.comand Buy Me a Coffeehttps://www.buymeacoffee.com/Carlauhttps://hydra-patch.com/discount/OTNH20https://rnwy.life code: OTNH15https://jambar.com code: CARLA20

In this episode, Jenn Bass, the executive director of Girls on the Run Greater Piedmont, shares her journey and the mission of the organization. Girls on the Run aims to inspire girls to be healthy, confident, and joyful through a fun, evidence-based curriculum that integrates running and physical activity. The conversation highlights the importance of community involvement, volunteer opportunities, and upcoming events, including celebratory 5Ks and fundraising initiatives. Jen emphasizes the impact of the program on young girls and the need for support to continue empowering them.Girls on the Run - Greater PiedmontJoin the Spring Season Celebratory 5K - May 3rd! Click HereFollow GOTR on Facebook & Instagram---------------------------------------------------------------------------------------The Best of LKNhttps://thebestoflkn.com/Hosted by:Jeff HammReal Estate BrokerCharlotte & Lake Norman (NC)https://lknreal.com/Support the show

Want to train smarter—not just harder?This episode breaks down five of the most important peer-reviewed running studies from the past year, with real-life takeaways that every endurance athlete can use—whether you're racing 5Ks, 200-milers, or anything in between.From injury prevention to fueling, strength training, and how slow runs can actually make you faster—we've got you covered.

Connect with Zachary Fenell:Website: https://www.zacharyfenell.com/Email: contact@zacharyfenell.comInstagram: https://www.instagram.com/zacharyfenell/Get Zach's Books on Amazon: https://www.amazon.com/stores/author/B006M49S6A/allbooksIn this episode of The YLF Chats Podcast, I'm joined by my friend and longtime content collaborator, Zachary Fenell. You may know Zach as a blogger, author, and the self-proclaimed “cerebral palsy vigilante.” But today, we're talking about something a little different—his experience as a marathoner.This is a conversation about mindset, progress, and what it means to cross the finish line—especially when you're the last to do it. Zach shares the mental and emotional evolution he went through as someone who was never considered athletic growing up, to someone who has now finished multiple marathons, half marathons, 10Ks, and 5Ks.We unpack the emotional rollercoaster of race day, what it means to own a last-place finish, and why showing up, doing the work, and embracing your pace is what truly matters. We also explore how living with cerebral palsy adds a unique perspective to endurance sports and how resilience is built not just through training, but through personal reflection.If you're someone who's ever questioned whether you're “fast enough” or “fit enough” to participate in a race or physical activity—this episode is for you.Please share this episode with anyone you think would be interested in listening to it.For comments, questions, topic ideas, or possible collaborations, please email daryl@yourlevelfitness.com

Send us a textJulie Marshall Wyngaert's transformation from a middle school gym class dropout to an accomplished marathon runner will make you rethink what's possible in your own fitness journey. Once weighing over 200 pounds and armed with a doctor's note exempting her from running, Julie's perspective changed dramatically as her 50th birthday approached. Motivated by the memory of her mother who passed away at just 50 years old, Julie set an audacious goal that seemed almost laughable at the time: complete a marathon.What follows is a decade-long journey that's equal parts inspiring and practical. Julie shares her methodical progression from 5Ks to marathons, including her hilarious misinterpretation of a "running ninja" during her first race and the valuable lesson that walking during races is perfectly acceptable. Her story illuminates how breaking seemingly impossible goals into manageable steps can lead to extraordinary achievements.The conversation takes us through Julie's impressive accomplishments: 75 half marathons across 41 states in her quest to run all 50, the demanding Dopey Challenge at Disney (running a 5K, 10K, half marathon, and full marathon on consecutive days), and her triumphant experience at the New York City Marathon amid 2 million spectators. Throughout these adventures, Julie battled chronic migraines, back issues requiring medical interventions, and the universal self-doubt that plagues every runner.Most valuable are Julie's insights into the mental game of running. Her technique of immediately countering negative thoughts with positive affirmations—"I can do hills," "I feel strong"—offers a powerful framework applicable beyond running. For those seeking to start their own fitness journey, her "10-minute rule" provides a practical way to overcome initial resistance: just commit to 10 minutes, with permission to turn around if needed (though she admits she never does).Ready to lace up your running shoes or tackle your own seemingly impossible challenge? Julie's journey proves that sometimes the hardest step is simply the first one out the door. Hydrapatch.com code OTNH10 You can reach out to us at:https://coffeycrewcoaching.comemail: Carla@coffeycrewcoaching.com FB @ Over the Next Hill Fitness GroupIG @coffeycrewcoaching.comand Buy Me a Coffeehttps://www.buymeacoffee.com/Carlauhttps://hydra-patch.com/discount/OTNH20https://rnwy.life code: OTNH15https://jambar.com code: CARLA20

Like the episode? Let us know with a quick text!In this engaging podcast episode, Allison speaks with Skye, a dedicated runner from Tuscaloosa, about her inspirational running journey.Skye shares how she discovered her passion for running in middle school, earning the fastest mile time and surprising her parents with a physical fitness award.Despite giving up running for a period, Skye rediscovered her love for it in adulthood, transitioning from walking 5Ks to running regularly.She discusses her involvement with the local running store, Wagner's Run/Walk, and highlights the significance of gratitude and scripture in her running practice.Skye also delves into her pre-race routines, favorite running gear, and community engagement through a Bible study for endurance athletes.The episode is a heartfelt narrative about perseverance, faith, and the joy of running.Skye Guy - https://www.facebook.com/profile.php?id=100086386568616Races MentionedTuscaloosa Half MarathonIndie Monumental MarathonBoston MarathonMiles for MissionsRace to the TowerDonut Dash at Oak MountainBirmingham MarathonShout OutsTammy DensonWagner's Run/WalkMarshall WadeJenniferJennaJennifer WaddellBrandon GuySupport the showFor more details on Run Your Story happenings, including signing up for our upcoming training program, visit https://runyourstory.com/For web development, coding tutoring, or tech services, visit https://gaillardts.com/Go Run Your Story and take a piece of this story with you! Follow us on Facebook and Instagram for the latest news on upcoming episodes. Support me on Patreon!Can't wait to hear Your Run Story!! Thank you to all of our Patreon supporters!Kristen RatherSteve TaylorMary TrufantSuzanne CristSuzanne ClarkAnna SzymanskiDave McDonaldKarla McInnisJames ContrattoJordan DuBoseCristy EvansSharonda ShulaNell GustavsonMeredith NationsAllyson SwannChris Strayhorn

This week on The Back of the Pack Podcast, we dive into the fascinating world of virtual races and challenges, inspired by a listener request! We explore how these accessible alternatives to traditional racing evolved from niche events into a global phenomenon during the pandemic, and why they've maintained their popularity even as in-person events return. From single-day virtual 5Ks to year-long distance challenges that take you across continents, we break down the different formats, highlight successful platforms like The Conqueror Challenges and Lazarus Lake's Great Virtual Race Across Tennessee, and discuss both the benefits and criticisms of this racing style. Whether you're a medal collector, a runner seeking flexibility, or simply curious about how technology is reshaping the running community, this episode unpacks everything you need to know about participating in races and challenges from anywhere in the world. Join us as we lace up virtually and explore this innovative approach to running events that's here to stay.

Welcome to Episode #480 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion.  What is run intensity? Why do we care about run intensity? What are the different ways of measuring run intensity? When should you use a particular method over another?    Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!    In Today's Show Announcements and News Ask a Coach: Defining Run Intensity  Get Gritty Tip: Mastering Run Intensity TriDot Workout of the Week - Rich Fun Segment: Rich & April's Top 5 - Run Edition   Announcements and News:   TriDot Pool School   Group Ride Schedule - March 1st Manitou Incline Group Hike. Address and details at 303Triathlon Events https://www.facebook.com/share/1B8u6f7vdH/   Upcoming Programming - Our February focus will be on swimming. Mar. 1 - Run Intensity as HR, Pace, GAP and Power Mar. 3 6pm - Webinar with author and coach Matt Fitzgerald on his new book Chasing Mastery https://www.facebook.com/share/166xUjYuYp/ Mar. 15 - Run Drills and Run Mechanics Mar. 22 - Trail and Snow Running Mar. 29 - Creative Tips to make running fun   Announcing Coaches Corner (aka Office Hours) with Coaches April Spilde and Rich Soares. Every 3rd Tuesday of the month. Link to March 18 Coaches Corner - https://www.facebook.com/share/15reK1J3m5/   Grit2Greatness Endurance Website and Social Media - Come check out our new coaching  Website - Grit2Greatness Endurance Coaching Facebook page @grit2greatnessendurance Ask A Coach Sponsor: G2G Endurance Hey triathletes, what if you could train smarter, not just harder? At Grit2Greatness Endurance Coaching, we've partnered with TriDot to give you the data-driven edge. No more guesswork—just custom workouts designed around YOU. Sign up through Coach April's or Coach Rich's TriDot links and start a 2-week free trial. Plans begin at $14.99/month and trust us—you'll feel the difference. Ready to step up your game? Click the sign-up link in our show notes and let's go! Ask A Coach: How to measure running intensity and which metric to use when? A common question. In the absence of a training plan or coaching, many runners get the trail or path at a running pace that just feels right. Run fast enough that you feel like you are training, but not so hard that it's too uncomfortable. Let's explore different definitions of running intensity, metrics to measure and which ones to use when: Defining Run Intensity - Run intensity refers to the level of effort or exertion you put into a running activity. It is often categorized as low, moderate, or high intensity, based on factors like pace, heart rate, breathing, and perceived effort. Here's a quick breakdown: Low Intensity: Easy, conversational pace. Your heart rate is relatively low, and you can maintain this effort for a long time. Moderate Intensity: Steady effort where you're working harder, but can still talk in short sentences. Your heart rate is elevated, and it's a great zone for building endurance. High Intensity: Challenging effort where talking becomes difficult, and you feel you're pushing close to your maximum capacity. This is often used in interval or sprint training. Rate of Perceived Exertion - Rate of Perceived Exertion (RPE) is a scale used to measure the intensity of your physical activity based on how hard you feel you're working. Unlike metrics like heart rate or pace, RPE is subjective and relies on your personal assessment of effort, factoring in sensations like breathing, muscle fatigue, and overall discomfort. Why Run to Perceived Exertion? Individualized Intensity: RPE adapts to your fitness level, energy, and external conditions (like heat or hills), offering a more personalized way to gauge effort. Improved Training: It helps balance your runs—ensuring easy days stay easy and hard days push you effectively. Injury Prevention: Avoid overtraining by recognizing when you're pushing too hard. When to Run to Perceived Exertion? Adverse Conditions: When gadgets like heart rate monitors or GPS devices are unreliable, such as in extreme weather or technical terrain. Adaptive Workouts: If you're feeling unusually tired or energetic, RPE allows you to adjust your workout to match your current capability. Race Training: For pacing strategies during races, especially if unexpected factors (like crowded race conditions) arise.   How to Run to Perceived Exertion? Use a simplified RPE scale (1 to 10): 1–2 (Very Easy): Recovery runs or warm-ups. You should feel like you can talk effortlessly. 3–4 (Easy-Moderate): Base-building runs, where you can hold a conversation without strain. 5–6 (Moderate): Steady effort runs, breathing heavier but still manageable. 7–8 (Hard): Tempo runs or intervals; talking is difficult, and you're focused. 9–10 (Maximum Effort): Short sprints or finishes; you're working at your limit. Incorporating RPE into your runs allows for more mindful training, adjusting to your body's signals in real time.   Heart Rate - Running to heart rate intensity involves monitoring and controlling your effort level based on your heart rate during exercise. This method helps align your training with specific fitness goals by ensuring you stay within optimal heart rate zones. Why Run to Heart Rate Intensity? Targeted Training: Heart rate zones align with physiological benefits like fat burning, aerobic endurance, or anaerobic power, making your training more effective. Prevent Overtraining: It ensures you don't push too hard on easy days or underperform on hard days. Performance Feedback: Tracks improvements over time as you can run faster at the same heart rate or maintain higher intensities for longer. When to Run to Heart Rate Intensity? Structured Training Plans: Ideal for workouts aimed at specific goals, like building endurance or improving speed. Recovery Runs: Helps keep effort low, avoiding unnecessary strain.   Race Pacing: Guides you to stay consistent and avoid burnout, especially during long races like marathons. How to Run to Heart Rate Intensity? Determine Your Heart Rate Zones: Calculate them based on your maximum heart rate (rough estimate: 220−age) or use a fitness test for accuracy. Common zones are: Zone 1 (50–60% of max HR): Active recovery. Zone 2 (60–70% of max HR): Aerobic endurance (easy effort). Zone 3 (70–80% of max HR): Steady-state/cardio fitness. Zone 4 (80–90% of max HR): Anaerobic power (hard effort). Zone 5 (90–100% of max HR): Maximal effort (short sprints). Wear a Heart Rate Monitor: Use a chest strap or wrist-based device for real-time feedback. Match Your Runs to Zones: Recovery runs in Zone 1–2. Long, slow distance runs in Zone 2. Tempo runs in Zone 3–4. Interval workouts in Zone 4–5. Training by heart rate takes time to get used to, especially as your pace can vary due to factors like weather, terrain, or fatigue.   Pace - Running to pace intensity involves setting and maintaining specific paces during your runs based on your goals and fitness level. This approach relies on measurable speed, helping runners stay consistent and hit desired performance targets. Why Run to Pace Intensity? Goal-Oriented Training: Enables you to train precisely for specific race goals, like a personal best or qualifying time. Consistency: Keeps your workouts structured and ensures you're working at the right level of effort. Progress Measurement: Tracking pace helps evaluate improvement and adjust training over time. When to Run to Pace Intensity? Race Preparation: Crucial when training for events like 5Ks, marathons, or ultramarathons to mimic race day conditions. Tempo and Speed Workouts: Ensures you're working hard enough to improve endurance or speed. Performance Tracking: Useful in testing sessions to assess fitness levels and adapt training plans. How to Run to Pace Intensity? Set Target Paces: Base them on your fitness level or goals, often determined through assessments (like a recent race) or pace calculators. Example: A long run at a slower, steady pace vs. interval training at faster paces. Use a GPS Watch or App: Track your pace in real time to stay on target. Match Workouts to Paces: Easy Runs: ~60–75% of your race pace, focusing on recovery and endurance. Tempo Runs: ~85–90% of race pace, maintaining a challenging but sustainable effort. Speed Work: Short, fast intervals (e.g., 400m) run faster than race pace to build speed. Running to pace is an excellent tool for precision, but it's important to stay flexible since factors like terrain, weather, or fatigue can impact your speed.   Grade Adjusted Pace - Running to grade-adjusted pace (GAP) intensity accounts for the impact of elevation changes (uphills and downhills) on your effort level. It essentially adjusts your pace to reflect how hard you're working, regardless of the terrain, allowing for a more accurate evaluation of intensity.   Why Run to Grade-Adjusted Pace Intensity? Effort Consistency: Uphills and downhills significantly alter your pace, and GAP provides a better measure of effort than raw pace alone. Smarter Training: Allows you to match your effort levels to your goals, even on hilly routes. Race Preparation: Ideal for training on varied terrain while maintaining the intensity required for flat courses or specific race targets. When to Run to Grade-Adjusted Pace Intensity? Hilly Routes: Use GAP to ensure your effort stays consistent when elevation fluctuates. Long Distance Training: GAP can help keep you within the right intensity zone during marathons or other endurance events on rolling terrain. Performance Analysis: Post-run, GAP is great for evaluating your effort compared to your intended training intensity. How to Run to Grade-Adjusted Pace Intensity? Use a GAP Calculator or App: Apps like Strava and certain running watches automatically calculate GAP based on elevation data during your run. Focus on Effort: Pay attention to how your body feels in hilly sections and adjust your pace to keep a steady effort. Uphills: Run slower than your flat-ground pace; GAP adjusts to reflect the extra effort. Downhills: Your pace naturally increases, but GAP accounts for the reduced effort. Incorporate GAP into Training Zones: Easy runs: Stay in lower GAP zones to avoid overworking on hills. Tempo runs: Use GAP to sustain the intended intensity, regardless of terrain. Hill workouts: GAP helps you measure consistent effort, improving strength and endurance. Running to grade-adjusted pace allows you to train smarter, especially in regions where hills dominate the landscape. Power - Running to power intensity involves using a power meter to measure the amount of force or effort you're exerting during a run, expressed in watts. Unlike heart rate or pace, which can be influenced by external factors, running power provides an immediate and objective measure of your effort, making it a highly efficient way to train. Why Run to Power Intensity? Objective Measurement: Power reflects your actual output, unaffected by variables like heat, fatigue, or elevation. Precision: It ensures you're training at the right intensity for specific goals, from endurance to speed. Consistency Across Terrain: Power accounts for changes in elevation and surface, helping you maintain consistent effort. Improved Efficiency: Monitoring your power output can help you refine your running form and efficiency. When to Run to Power Intensity? Hilly or Variable Terrain: Power allows you to maintain effort regardless of elevation changes, making it great for trail or road running. Interval Training: Provides instant feedback, so you can hit and sustain specific targets for each interval. Racing: Helps you avoid going out too hard or too easy by sticking to your target power zone, especially in events with rolling hills. How to Run to Power Intensity? Set Power Zones: Determine your Functional Threshold Power (FTP) through a fitness test, then calculate power zones (similar to heart rate zones): Zone 1 (Recovery): 55% or less of FTP. Zone 2 (Easy): 56–75% of FTP for aerobic base building. Zone 3 (Moderate): 76–90% of FTP for steady-state running. Zone 4 (Threshold): 91–105% of FTP for sustained hard efforts. Zone 5 (VO2 Max): 106–120% of FTP for short, intense intervals. Zone 6 (Anaerobic): Over 120% of FTP for maximal efforts. Use a Running Power Meter: Devices like Stryd or certain smartwatches with power sensors provide real-time wattage data. Match Workouts to Zones: Long runs: Stay in Zone 2 for endurance. Tempo runs: Target Zone 3–4 for sustained, moderate efforts. Intervals: Push into Zone 5–6 for high-intensity bursts. Training with power takes some adjustment but can lead to greater insights and efficiency in your running.   Get Gritty Tip: Mastering Run Intensity Not every run should feel like a race. One of the biggest mistakes endurance athletes make is pushing too hard on easy days and not hard enough on intensity days. The result? Stagnation, burnout, and frustration. Here's the key: Honor the purpose of each run. Easy runs should be easy—think conversational pace, building endurance without taxing your system. But when it's time to go hard, don't hold back. Speed work, tempo runs, and race efforts should push your limits, not just check a box. Challenge: On your next run, be intentional. If it's an easy day, slow down more than feels natural. If it's an intense day, embrace the discomfort and lean in. Training smart is how you break through. Grit isn't just about effort—it's about discipline. TriDot Workout of the Week:  “Threshold Repeats” vs “Recovery Run” Threshold Repeats Session Note Your goal is to perform each repeat with a consistent effort. The pace of your last repeat should be the same or slightly faster than your first. Be conservative and don't go out too hard on the first one else your later repeats will be negatively impacted. The most significant training benefit will come in how well you perform on the last few efforts. Recoveries should be at an extremly slow jog.   Main Set 2 x 9 min @ Z4 (2 min) Balance of session @ Z2 Balance of time @ Z2 Recovery Run   Session Note It's essential to manage your intensity for this session based on heart rate rather than pace and keep your heart rate well within the proper zone, even if it means walking instead of running.   Going too hard on this session will hinder your recovery from prior sessions, limit your ability to get the most out of future sessions, and deprive you of the essential training adaptations that only come with training at the lower intensity.   The pace at which you can go while maintaining a lower heart rate (and whether that is walking or running) is determined by many factors including environment, dehydration, residual fatigue, body composition, running efficiency, and aerobic fitness.   As your body composition, running efficiency, and aerobic fitness improve, you will develop the ability to go faster at your target heart rate. Maintaining your lower heart rate during these sessions is key to developing that ability.   Your heart rate is the standard of truth for your intensity level on this session. If you need to walk, then be disciplined to walk and remember that for these sessions ‘walking is winning'. Warmup ~5-10 min of dynamic stretching and muscle activation Main Set All @ Z2  include 3 to 4 x 20-30 sec Strides focusing on form and turnover Today's Fun Segment: Rich & April's Top 5 Running Edition How It Works: Rich and April break down their Top 5 favorites in a specific area of triathlon. From gear to training hacks, this is where experience meets personal preference. This week, we're hitting the pavement (or trails) with our Top 5 Running Favorites! Favorite Running Shoes The go-to pair that feels like running on clouds and never lets you down. What makes them special: comfort, durability, race-day magic?  Favorite Pre-Run Fuel The must-have snack or drink before heading out. Are you team coffee, bananas, or something unconventional? Favorite Type of Run Workout Tempo runs, hill sprints, or the good old long, slow distance—what gets you excited to lace up? Why it's a game-changer for training and racing. Favorite Running Route (or Type of Terrain) Trail, track, treadmill, or scenic roads—where do you love to run the most? Best spots we've ever run and why they stand out. Favorite Post-Run Recovery Hack The go-to recovery tool or ritual: foam rollers, ice baths, compression gear, or straight to the couch? Closing: Thanks again for listening this week. Please be sure to follow us @303Triathlon and @grit2greatnessendurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey! Train With Coach Rich: Coach Rich Soares Rich.soares@tridot.com Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares   Train with Coach April: Coach April Spilde April.spilde@tridot.com TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde

Episode 2607 - Vinnie Tortorich and Anna Vocino give you a Running 101 guide to help get you started for 5Ks and beyond, and more. https://vinnietortorich.com/2025/02/running-101-episode-2607 PLEASE SUPPORT OUR SPONSORS YOU CAN WATCH ALL THE PODCAST EPISODES ON YOUTUBE - Running 101 Anna's StartEngine opportunity closes on Monday February 24th, 2025. (2:30) Once it's closed, you can no longer invest. If you are not interested in investing, you can show support by buying Anna's products. You can invest in Eat Happy Kitchen through her website and StartEngine. (18:30) Details are at Eat Happy Kitchen. They reminisce about 1970s television shows. (12:00) If you are interested in running, here is a basic starting guide. (16:00) These recommendations are for people who have started to try to be more active. Going from a 5K to a 10K takes longer than you'd think. (19:00) Vinnie recommends trying 3 or so 5Ks first before trying to do a 10K. Slowly increase your distance each time while you are still training for your 5Ks. Training in Zone 2 is optimal. Take days off and let your body “absorb the fitness.” Vinnie gives a sample running schedule. Grab a pen and take notes! (28:00) It takes a lot longer than what you think. Doing VO2 Max workouts more than once a week doesn't train you any quicker. (34:00) Vinnie shares what a “brick” of training is. (39:00) You can get great routines for free online. (44:00) People like Mark Allen and Phil Maffetone share training programs. Stay away from the junky carbs sold at sports stores and events—you don't need them! (46:00) Athlete Mike McKnight has run 200 miles of ultras while fasting.   More News If you are interested in the NSNG® VIP group, register here! Don't forget to check out Serena Scott Thomas on Days Of Our Lives on the Peacock channel.  “Dirty Keto” is available on Amazon! You can purchase or rent it . Make sure you watch, rate, and review it! Eat Happy Italian, Anna's next cookbook is available!  You can go to You can order it from . Anna's recipes are in her cookbooks, website, and Substack–they will spice up your day! There's a new NSNG® Foods promo code you can use! The promo code ONLY works on the NSNG® Foods website, NOT on Amazon. https://nsngfoods.com/ [the_ad id="20253"] PURCHASE  DIRTY KETO (2024) The documentary launched in August 2024! Order it TODAY! This is Vinnie's fourth documentary in just over five years. Visit my new Documentaries HQ to find my films everywhere: Then, please share my fact-based, health-focused documentary series with your friends and family. Additionally, the more views, the better it ranks, so please watch it again with a new friend! REVIEWS: Please submit your REVIEW after you watch my films. Your positive REVIEW does matter! PURCHASE BEYOND IMPOSSIBLE (2022) Visit my new Documentaries HQ to find my films everywhere: REVIEWS: Please submit your REVIEW after you watch my films. Your positive REVIEW does matter! FAT: A DOCUMENTARY 2 (2021) Visit my new Documentaries HQ to find my films everywhere: FAT: A DOCUMENTARY (2019) Visit my new Documentaries HQ to find my films everywhere:

We are stoked to welcome Anthony McCauley on this week's pod! Before he became a successful Health and Wellness Coach, Anthony transitioned from a professional culinary career to triathlon, completing 4 Ironman races in 5 years. Recently, Anthony has incorporated peptides (BPC-157 and TB-500) into his training, primarily for recovery, reporting improved performance and faster healing. The group then delves into a rich and topical discussion about the pro and cons of injectable peptides, concerns about fairness in competition and the need for more drug testing in age-group racing. The Group Discusses: Anthony's Background and Transition to Triathlon - After a long and successful culinary career, Anthony transitioned out to elevate his wellness and seek a better work-life balance. Since then, he has completed 4 Ironman races, with a swimming background from high school - How his ‘unplugged' approach to training rekindled the joy of endurance racing Training and Racing -The magic of chicken broth - Hours per week during off-season training - Balancing training with work travel (50% travel schedule) - Using the YMCA national membership for training while traveling - Outdoor vs indoor training during warmer months Peptide Use for Recovery and Racing - BPC-157 and TB-500 injectable peptides - Reports faster recovery between workouts, less soreness, and improved sleep quality - Achieved a 16-minute PR in a 70.3 race and ran two sub-25 5Ks two weeks after Ironman Arizona - As a wellness coach himself, Anthony emphasizes the importance of due diligence and working with a wellness practitioner Doping Concerns in Age-Group Racing - Peptides are on the WADA banned substance list - Discussion about lack of drug testing in Ironman races for age-groupers - Colin and Danny express interest in more drug testing for age-group podium finishers and Kona qualifiers

In hour one, Hoch is in good spirits after beating Ryan of Funky Buddah in Wordle five times in a row. There's buzz about a new team interested in trading for Jimmy Butler. Hoch shares seven storylines for Super Bowl 59 Chiefs vs Eagles according to Yahoo Sports, along with who Dan Day and Jimmy support. Excitement is in the air as Tyler Herro makes the All-Star Game, though Jimmy mixes up marathons and 5Ks. Xavier Restrepo impresses at the Senior Bowl. John Michaels loses respect for Butler and critiques the trade situation while sharing his Super Bowl pick and the debate on Brady/Belichick vs Mahomes/Reid in 10 years. Lastly, Hoch and Michaels discuss people who annoy them during the Super Bowl.

Send us a textToday we're breaking down why traditional fundraising isn't cutting it anymore. Donor habits have shifted, motivations have evolved, and clinging to outdated tactics like galas, auctions, and 5Ks is holding your organization back.Here's the hard truth: what worked a decade ago now delivers diminishing returns. Donors today want connection, impact, and innovation—not the same tired playbook.In this episode, I'll unpack why these methods are falling short, reveal what's working right now, and arm you with the insights you need to take bold action. Share this with your board to show them exactly why it's time to ditch the old-school approach and embrace strategies that actually resonate with today's donors.If you're ready to stop playing small and start driving real results, this episode is your roadmap.Topics:Donor habits and expectations have evolved, and clinging to outdated fundraising habits is now your biggest bottleneck—fundraising isn't timeless.Old school fundraising's core issue is that they are focusing on transactions rather than cultivating community engagement or meeting donors where they areFast-track your visibility by partnering with influencers and leveraging social media to leave the traditional donation timeline in the past to get more money in the door fasterCreating donor movements so irresistible that followers, donors, subscribers, and volunteers can't help but give How you can double your campaign, increase recurring giving, hit funding goals early, grow your donor base and more using a Social Street Team™For a full list of links and resources mentioned in this episode, click here.Bloomerang is the complete donor, volunteer, and fundraising management solution that helps thousands of nonprofits deliver a better giving experience and create sustainable, thriving organizations. Combining robust, easy-to-use technology with people-powered support and training, Bloomerang empowers nonprofits to work efficiently, improve supporter relationships, and grow their donor and volunteer bases. Learn more here. FREE WEBINAR ON 1/30: REGISTER HEREResources: Purpose & Profit Club™ Coaching Program [Get on the waitlist for bonuses] Instagram, LinkedIn, website Purpose and Profit Club weekly newsletter Click here for our Free Guide: 10 Winning Email Subject Lines May contain affiliate links

[SEGMENT 1-1] Christmas songs repeat 2023    [SEGMENT 1-2] Learn to enjoy Christmas   It's Christmas Day and I hope you are enjoying life with friends and family. And if you happen to be alone, then thank you for including me in your Christmas, and know that I am with you in spirit. When I was an engineer, I had a friend who hated the holidays, especially Christmas. I thought he was kidding, but each year he got very depressed at this time. It was so difficult for me to understand this, because I'm a “cup half filled” person. What was so intriguing to me is that any other time of year, this guy was just like me. He was truly the Merry Mexican. One of the technicians on my engineering team, and the guy was a joy to be around…except during the holidays. In a way I get it. The most wonderful time of the year for God-loving people is almost approached with trepidation. It's the time of year to keep your mouth shut. Yes, we've spent all year fighting the lunatic Left, and now we're supposed to gather around the dinner table, smiling politely as Aunt Karen waxes poetic about “how presidential” Gavin Newsom looks in a windbreaker. The Unbearable Expectations of Christmas Christmas is supposed to be festive, but for many, it's a pressure cooker of unrealistic expectations. Let's start with the car commercials. Who are these people getting luxury cars with big red bows? I swear, I've never met anyone who's walked outside on Christmas morning and found a shiny new Lexus in the driveway. Not one. This isn't a gift—it's a financial ambush. “Merry Christmas, honey! Here's a monthly car payment the size of our mortgage.” Also, can we talk about the fact that Hollywood now feels obligated to diversify these commercials? Oh, look, it's Jamal and Shanice, living their best lives in matching sweaters, unwrapping a BMW. I'm not saying it hasn't happened, but let's not pretend this is a universal experience. For most of us, the biggest thing we're unwrapping is the family pack of socks from Costco. New Year's Resolutions: The Annual Lie And then there's New Year's. We treat it like a fresh start, even though it's literally just the day after December 31. “This year, I'm going to the gym!” Sure, you are, Karen. Right after you finish the leftover pecan pie and delete Netflix. Why do we lie to ourselves like this? The same people who couldn't manage to walk their dog more than twice in 2023 are now planning to train for a marathon. Stop it. Holidays with the Left But let's get to the real Christmas buzzkill: Leftists. From Thanksgiving onward, we Conservatives are given a strict set of holiday rules. Don't wear your MAGA hat to dinner. Don't mention Trump. Don't bring up Biden unless you're praising his “resilience.” It's like the PC police have infiltrated our homes, ready to pounce if you so much as hum “God Bless America.” Even in victory—and Trump's 2024 win was a victory for America, the world, and maybe even Mars—we're told to tone it down. “Don't gloat,” they say. Meanwhile, they've spent four years calling us racists, fascists, and worse. Well, guess what, Aunt Karen? This Christmas, I'm drinking eggnog from my TKJN Trump Nickname mug and flaunting my Trumpiness like a MAGA elf at the North Pole. Why Conservatives Need Christmas Here's the thing: We Conservatives need Christmas. It's our time to recharge, to celebrate faith, family, and freedom. While the Left spends the season trying to cancel Rudolph for being “problematic” (too red, obviously Republican), we're out here keeping the traditions alive. Caroling? Check. Nativity scenes? Double check. Loudly pointing out that Jesus was not a socialist? Triple check. And let's not forget, Christmas is the ultimate reminder that good triumphs over evil. It's like a Hallmark movie on steroids. The world needed a savior, and boom, Jesus arrived. And in the spirit of that divine intervention, let's celebrate another miracle: Trump saved us from Bidenomics, open borders, and the Ministry of Truth. You better believe that's worth a toast. Dealing with the Lunatics   Potential Funny AdditionsA fake Christmas letter from the DNC: “Dear Conservatives, Please don't celebrate too loudly. It's making us look bad.”A MAGA-themed Christmas song parody: “It's Beginning to Look a Lot Like Freedom.”A holiday card: “All I want for Christmas is four more years!”    I hope today you have on your Trump MAGA hat, drink from your TKJN Trump Nickname mug, and flaunt your “Trumpiness” like Trumpian elves.      [SEGMENT 1-3] Christmas toys repeat 2023      [SEGMENT 1-4] Government trophy girlfriend   I was thinking about this, and I've said many times that it's the rough patches in life that teach you lessons. You learn little from the good times. That's why so many billionaires' kids end up in rehab. And plastic surgeons feast on the insecurities of their wives. Money can't buy you everything, but it does keep the kids close. Government is like that billionaire's kid. It's gotten so much without doing anything that now it expects it. And no matter how badly government behaves or performs, it wants what it wants.  Trauma and Government Incompetence: A Match Made in Dysfunction And trauma also unites us, which is why we revolted against our government in the last election. We finally dealt with the trauma. Similarly, government incompetence echoes life's trauma—it unites us in shared disbelief. And much like those trauma support groups, we form bonds over mutual suffering:DMV Survivors Anonymous.Post Office PTSD Support.TSA Group Therapy: “Hi, my name is Kevin, and I was randomly selected for a cavity search.”The People Who Really Show Up Government is that chic we met at the bar who was HOT. She met us at our financial best, not when we were trying to make it. So we took our arm-candy all over the world, galivanting. And when we went to Thailand for her plastic surgery, she denied the bag with the coke in it was hers, and we had to do her time in that Thai prison. She headed straight to the yacht in Monaco to meet up with some dude she met at the airport while you were detained. Who did you call to get you out. That fat girl you ghosted in college after that one night you pretend didn't happen. And that girl jumped on a plane to Thailand to get you an attorney with her life savings. Refusing to return to America until you are free, she's now working as a stripper to pay off guards in the Thai prison to keep you from being violated. Meanwhile, your trophy girlfriend, aka the government, doesn't even remember your name.The Hilariously Dysfunctional Government Wish List I've been thinking a lot about what government should actually be doing for us. Instead of wasting money on things like gender-neutral snowplows or building sandcastles for crabs in Martha's Vineyard, why not tackle the real issues? You know, stuff that would actually make life better—or at least less absurd.The Government and Cancer: We Know You Have the Cure Let's start with the big one: curing cancer. We've mapped the human genome, people. We've sent robots to Mars, created ChatGPT, and even taught a few people on TikTok how to read. But you're telling me we still can't cure cancer? Please. I know the cure exists, probably stored in a climate-controlled lab in Beijing next to Hunter Biden's misplaced laptop. Only the richest people in the world get access to it, while the rest of us are out here doing 5Ks in pink tutus, hoping our donation covers a box of Band-Aids for a research center. And diabetes? Oh, that's cured too. But apparently, it's reserved for Silicon Valley execs who are on a raw avocado and crypto diet. Meanwhile, the rest of us are stuck playing Russian roulette with insulin prices.Real Science We Need Forget sending billionaires to space or making vegan leather from mushrooms. How about some practical science for regular folks?The Eyebrow That Won't Quit: I have this one eyebrow hair that grows faster than my afro did in the ‘70s. Can someone in a lab coat take five minutes away from studying the mating habits of fire ants to fix this?Butt Hair Be Gone: Why do we have hair growing in places nobody wants it? Between the ears, the nose, and—let's just say it—the nether regions, I'm starting to think nature is just trolling us. And while we're at it, does my nose hair have to turn gray? Nothing screams “distinguished gentleman” like a silvery vine hanging out of your nostril.Anti-Sweat Technology: Forget curing male-pattern baldness. I'd rather have a government-funded lotion that stops my pits from looking like Niagara Falls every summer. Priorities, people.Free Wi-Fi and No Toll Roads: Is That Too Much to Ask? Here's another idea: free Wi-Fi everywhere. If we can find funding for shrimp on treadmills (true story—Google it), then we can surely give Americans free internet access. You know, so we can stream cat videos in peace without selling our souls to Comcast. And toll roads? Enough already. We've paid for these roads ten times over. What are they paving these highways with, Gucci loafers? If the government insists on charging us to drive on roads we already own, the least they could do is throw in a free car wash or a pack of gum.Government Waste: You Can't Make This Up The real comedy gold lies in what the government is spending our money on. Some of this stuff sounds like rejected plotlines from “Veep.”Become a supporter of this podcast: https://www.spreaker.com/podcast/the-kevin-jackson-show--2896352/support.

Ken Rideout grew up in the inner city of Boston surrounded by drug addicts and criminals. Today he is a husband, dad of 4, former Wall St. trader and a former opioid addict. Through perseverance and mindset Ken has transformed himself into, the best marathon runner in the world over the age of 50. Since getting sober in 2010, Ken has won races all over the world, from 5Ks to ultra-marathons. In 2023 he won the Age Group (50-54) at the Marathon World Championships in Chicago, finishing in a blistering 2:29:08. Also in 2023, Ken competed and won his first ultra-marathon, The Gobi March, a 155-mile, self-supported, 6-day stage race across the Gobi Desert in Mongolia. In 2024 Ken climbed 29029 Whistler. We couldn't get enough of his refreshing no-holds-bar mindset and invited him to speak at the inaugural TRAIL Tahoe. To learn more about Ken Rideout follow him HERE 

Join host Martin as he celebrates the 4-year anniversary of Papa Bear Hikes! In this special episode, Martin reflects on the incredible journey of the podcast, from its humble beginnings to becoming a go-to resource for outdoor enthusiasts. He also dives into a review of Rue McKenrick's inspiring book, American Perimeter Trail Volume 1 West: A 14,000 Mile Journey, sharing insights into this epic adventure and its impact on the hiking community.Additionally, Martin shares an exciting new chapter in his personal journey: his newfound interest in running 5Ks! Learn how this passion complements his love for the outdoors and inspires him to stay active and adventurous.Hear heartfelt messages from the Papa Bear Hikes community and Martin's gratitude for the amazing guests and audience who have made this milestone possible. Don't miss this celebratory episode as we look back on four years of adventure and look forward to many more!Tune in, and let's celebrate together!

In this episode, we dive deep into the rich history of Thanksgiving, exploring its origins from the early Pilgrims' feast in 1621 to its evolution as a beloved American holiday. We'll discuss how this once modest harvest celebration grew into the modern Thanksgiving we know today, complete with parades, and, of course, the infamous turkey dinner. But it's not all history lessons—we'll have some fun too! Ever wonder why some people run 5Ks in turkey costumes or why family arguments seem to be a Thanksgiving staple? We'll look at the quirky and hilarious traditions that have become part of the Thanksgiving experience over the years. Finally, we'll explore the deeper, spiritual aspect of thankfulness from a biblical perspective, focusing on the concept of gratitude as found in the King James Version (KJV) of the Bible. What does it truly mean to be thankful? How can we cultivate a heart of gratitude not just on Thanksgiving but throughout the year? We'll review key Bible verses that help us reflect on the power of giving thanks and how it can transform our lives. So grab a slice of pumpkin pie and join us for a thoughtful, funny, and meaningful conversation on Thanksgiving!

Send us a textFitness isn't just a routine; it's a tribute to those who inspire us. I share the heartfelt story of my friend Jerry, whose passion for staying active left a lasting impact on everyone around him. Join me as I celebrate fitness as a joyous journey, exploring creative ways to keep workouts exciting, like naming them "Maniac Monday." We'll reflect on the camaraderie of local 5Ks and the importance of finding hobbies that fuel our passion for a healthy lifestyle, emphasizing that fitness is a choice that enriches life, not a chore to be dreaded.We'll also tackle the fine line between ego and confidence in today's fitness culture. Discover how genuine self-assurance doesn't hinge on the number of social media likes but rather on uplifting others through pursuits like CrossFit and running. Even as we celebrate achievements such as race awards, it's crucial to remember they don't define us. With Thanksgiving on the horizon, I'll share tips for enjoying holiday treats without derailing our wellness journey. Let's embrace the marathon of life, prioritizing consistency and gratitude in our health and wellness endeavors.

Another jam packed episode! We discuss: John's finish at the Uwharrie 100K, the journey there, what's next, Ironman / UTMB / Active.Com complaints, Issues with overnight races in state parks, Race Swag after a DNS / DNF / Volunteering, A brief complaint on mosquitos, Our thoughts on 5Ks and 10Ks (they matter too), John V. Johnny Blue Skies / Sturgill Simpson, Planning a race for all of us (Javelina?), and other rambling. Enjoy! Please consider following us on Instagram @weather.permitting_ --- Support this podcast: https://podcasters.spotify.com/pod/show/weather-permitting/support

Today on the podcast in Andy Raynor! Andy is a runner based in the UK and has a YouTube channel with over 28 thousand subscribers known as the FOD runner. He reviews running shoes and all of his races and training for 5Ks, 10Ks, half, and full marathons. YouTube is one of the places where I found true passion and motivation to start running seriously, and so channels like his and many others hit home for me. Andy is a very analytical person in the way that he approaches the training and racing process and his deliberate approach has brought him success. He started running in his 20s a little less than 10 years ago, and he holds PR's of 2:40 in the marathon, 1:13 in the half marathon, 33 minutes for 10K, and 16:05 for 5K. He does all of this while doing a full-time job, having a family, and running an incredible YouTube channel. Andy's incredible and infectious passion for the sport shines through in my conversation with him today. This conversation is really for anyone who wants to dive into the world of marathoning, and just enjoy a very insightful conversation between two committed people in the sport of running. Andy and I talk all about his 9 and half kilometer race that he did earlier today, mindset and overcoming adversity, his journey from being a soccer player to committed to the sport, why it's important to control the controllables, and much more. If you haven't already, please consider giving this podcast a follow and a five-star review on Apple Podcasts and Spotify. That goes a long way in supporting the growth of this podcast so we can inspire more people in the world of running and in that process grow this great sport that we all know and love. Along those lines, if you thought this episode was impactful or left a mark in any way, please share this with a teammate, a friend, your grandma, someone who you think could get a smile or a learning from today's show. The FOD Runner on YT: https://www.youtube.com/@TheFODRunner

Connie Gardner, from Akron Ohio, is the 25th person inducted into the American Ultrarunning Hall of Fame, joining the Hall in 2024. From 2002 to 2012, she was a national champion twelve times at 50 miles, 100 kilometers, 100 miles, and 24 hours. She has finished at least 180 ultras, with more than 80% of them on trails, with nearly 100 wins, including three wins at the prestigious JFK 50 in Maryland. During her ultra career, she established 37 course or event records. She was a member of the U.S. National 100K Team and the U.S. National 24-Hour Team for many years, competing in many World Championships. With a busy family life and children, she didn't start running ultras until her late 30s, but dominated into her 50s. She was named the USA Track and Field (USATF) Ultrarunner of the Year in 2003 and 2012, and the USATF Masters Ultrarunner of the year in 2011. Learn about the rich and long history of ultrarunning. There are now eleven books available in the Ultrarunning History series on Amazon, compiling podcast content and much more. Learn More. If you would like to order multiple books with a 30% discount, send me a message here. Constance “Connie” Margaret (John) Gardner (1963-), of Akron, Ohio, was born in Washington D.C. to Dr. James Edward A John (1933-2010) and Constance Brandon (Maxwell) John (1932-1999). Her father was an electrical engineer and president of Kettering University in Flint, Michigan. He worked with the National Academy of Sciences in Washington D.C. where Connie went to elementary school. Her ancestry on her father's side was from Cornwall, England, by way of Belgium and Canada. Her ancestry on her mother's side was Irish. Even as a child, she was always competitive, trying to reach for lofty goals. She explained, “My brothers and I were always trying to get into the Guinness Book of World Records, flying a kite, for three days, playing War for as many days as we could.” Each year, a field day was scheduled at her school. “I was terrible. They wouldn't put me in anything because I wasn't very fast. If you weren't good at anything else, they threw you into the distance run because nobody wanted to do it. So the first year I failed and then I started to train for it. I wanted to do it. I've always wanted to see that I could do.” She believed she was a good kid, but got in trouble often with her teachers and sometimes experienced the paddle. She would often run before school to help her focus. “All I needed to do was to run down to the river, watch the sun come up, run home, and go to school.” High School and College Years In high school, Connie competed on the girls' cross-country and track teams at Olentangy High School, in Lewis Center, Ohio. She won all-conference honors, running on the 4X800-meter relay. Her team finished runner-up at the state finals in 1980 and 1981. She said, "I was so focused on running, that my crowd in high school was just my cross country team, so I didn't get in any trouble.  I made sure we wouldn't botch up our chance to win state. At a young age, that kept me on a nice path." Connie attended Ohio State University and then The University of Massachusetts where she received a Bachelor of Science degree in sports management. While a freshman at age 17, she ran her first marathon at the 1981 Columbus Marathon and finished in 4:11:00. At UMass, she was on the eight-person rowing team for three years but continued running. She would run six miles to and from the boathouse. She ran a lot of 5Ks and 10Ks during the 1980s and a marathon in the fall and in the spring. In 1987, she married Robert Charles Gardner in Massachusetts. They would have two daughters, Abby and Gwen. Busy Life as a Mom Connie moved to Portland, Oregon, to attend graduate school. To earn money, she became a bicycle messenger. That unique job helped get her into top physical shape, and she started to run with running groups. As the groups noticed that she would not get t...

In this episode of the Fitness on Fire podcast, Coach Ryan Mag interviews long-time client DNA Carola about her transformative fitness journey. DNA shares her story of joining Fitness on Fire after her husband's passing and how it motivated her to get in shape. She discusses the significant improvements in her health, strength, and overall well-being, attributing much of her success to the supportive community and dedicated coaching at the gym. DNA's journey from being unable to lift 35 pounds to deadlifting 135 pounds and running 5Ks is a testament to the power of commitment and exceptional coaching. Tune in to hear her inspiring story and gain insights into creating lasting change through fitness. 00:00 Welcome to the Fitness on Fire Podcast 00:24 Client Introduction and Personal Journey 00:40 The Turning Point: A Life-Changing Decision 02:37 The Fitness on Fire Experience 04:55 Achievements and Milestones 07:08 The Importance of Coaching and Community 09:54 Final Thoughts and Recommendations --- Support this podcast: https://podcasters.spotify.com/pod/show/fitnessonfireoc/support

Today on the podcast, we are joined by the amazing Catenya McHenry! This conversation has been a year in the making and is worth the wait! Cat joins the podcast to discuss her journey with divorce and single parenthood, as well as her book and podcast. We peeled back the layers on both of our own personal journeys and how we are coping with life after divorce and a turbulent marriage. **Trigger Warning - This conversation includes conversation with spousal abuse, narcissism, divorce, bullying, and adult language. About the Guest:Catenya McHenry, a single mother of three, is an award-winning journalist, award-winning marketing and communications executive, entrepreneur, TV host, producer, author, and inventor with over 20 years of experience in various fields. After overcoming a toxic narcissistic relationship, she wrote: "Married to a Narcissist". She created the "Fxck Fear" podcast, which explores the science of fear and its effects on life, featuring conversations with everyday people and experts. Catenya is also the Chief Marketing and Communications Officer at an independent school, produces original shows, runs SoleMate Sox, magnetic socks that stay together, and actively participates in outdoor activities with her children, including running 5Ks and marathons.https://www.catenya.com/https://www.catenya.com/books/https://www.catenya.com/podcast/https://www.facebook.com/catenyahttps://x.com/catenyahttps://www.linkedin.com/in/catenya-mchenry-1135198/https://www.instagram.com/catenya/https://www.youtube.com/channel/UCvqIpF9KynzTQ5Xuyfv2X2gAbout the Host: Following the crumbs in the chaos is a full-time job as a Productivity Coach. As a busy mom of three and the founder of Chaos N' Cookies, keeping moms from crumbling is my main objective. After gaining 10+ years of experience as a Director of Marketing helping build multiple 6 & 7-figure businesses for other women I've created the Chaos Control System to equip moms to overcome their own objections so they can live the life they want to live and start that business they have always wanted. The Family Playbook, or standard operating procedure, is the tool every mama needs to save time and stress-less when chaos ensues at home. For new biz owners, I also help simplify systems on social media and other business platforms to automate processes to get their business up and running quickly and efficiently with how-tos and hands-on coaching. I have helped hundreds of women to be more productive and self-sufficient in their homes and businesses allowing them to reclaim control of the chaos. www.chaosncookies.comhttps://www.instagram.com/chaosncookies/https://www.instagram.com/theheathergreco/https://www.facebook.com/Chaos-n-Cookies-111324364538688https://chaosncookies.com/shophttps://linktr.ee/hsteinker Thanks for listening!Thanks so much for listening to our podcast! If you enjoyed this episode and think that others could benefit from listening, please share it using the social media buttons on this page.Do you have some feedback or questions about this episode? Leave a comment in...

Whether you already love 3.1-mile races or you are merely considering shorter races, you'll enjoy this episode. Hosts Sarah Bowen Shea and Coach Liz Waterstraat gab with three fans of 5Ks, who detail:  -how running 5Ks can bolster self-confidence; -how to get comfortable with being uncomfortable;  -how much stronger they felt running shorter races; and, -how a shift in race goals can pay unexpected dividends.    Before the first 5K'er hops on at 10:22, Sarah gives an update on her half-marathon training.    When you shop our sponsors, you help AMR. We appreciate your—and their—support!   Run Richmond: Use code AMR2VA for $10 off marathon or half at RichmondMarathon.org Learn more about your ad choices. Visit megaphone.fm/adchoices