Podcasts about 5ks

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

Finisher’s medals hold more meaning than ever before. Bling for Braverytakes your 5Ks, marathons, and triathlon medals — and transforms theminto powerful tokens for children recovering from surgeries, chemotherapy,and major health challenges. Liezel van der Westhuizen, fitness presenterand mental fitness coach, shows us how a forgotten medal can evolve intoa beacon of hope.See omnystudio.com/listener for privacy information.

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

Zukunft braucht mehr als Technik: Wie fit bist Du in den 5Ks? Wieviel Raum hat eigentlich noch das Menschliche in einer Welt, die immer technischer wird? Und welche Kompetenzen brauchst Du wirklich, um in dieser Zukunft nicht nur mitzuhalten, sondern sie aktiv mitzugestalten? Ich habe schon einmal über die 5Ks des Lernens gesprochen. In der neuen Folge sprechen wie erneut über die 5Ks der Zukunftskompetenzen - Kritisches Denken, Kreativität, Kommunikation, Kollaboration und KI. Diesmal mit dem Fokus und Technik und Mensch. Ich nehme Dich mit auf eine kleine Gedankenreise. Du erfährst, warum KI nicht die Krone der Kompetenzen ist und wieso gerade kritisches Denken eine bedeutende Rolle in einer Welt voller Fake News und KI-generierten Inhalten wird.  Darum geht's im Überblick:

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

  This week, we sit down with Kevin Walker, a former team sports athlete turned endurance runner, whose journey into the world of ultramarathons is nothing short of inspiring. Kevin didn't grow up running track or cross country—instead, he was all about basketball, soccer, and even badminton! But after reading Living with a SEAL by Jesse Itzler, his perspective on endurance completely changed.   Since then, Kevin has tackled everything from spontaneous 5Ks to a grueling 50K on a 0.7-mile loop and even last-man-standing ultra events. Now, he's balancing his passion for running with life as a dad, his career, and his goal of running a race every month this year!   In this episode, you'll hear: •How a book inspired Kevin's unexpected entry into endurance running. •His wild first ultra—an unsupported 50K for charity. •What it's like crewing for ultra races and learning from elite runners. •His flexible, jump-into-any-race mindset (sometimes with little training!). •The role running plays in his mental health and coping with life's challenges. •His tips for staying motivated, including the “Remember Tomorrow” mantra.   Kevin's Running Wisdom:

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

This week on the Dirt and Vert Podcast, we're joined by the incredible Anny Borisov, a runner whose journey is a testament to the power of resilience and the human spirit. Anny's story isn't just about miles and finish lines; it's about overcoming obstacles, finding strength in adversity, and embracing the transformative power of running. Anny shares her inspiring journey from Bulgaria to the United States, and how a battle with breast cancer ignited her passion for running. We talk about her transition from 5Ks to marathons and ultras, her love for Spartan races, and the challenges she faced after a serious biking accident. But it's not just about the physical feats. Anny opens up about the mental fortitude it takes to overcome setbacks, the importance of community support, and how running has become a form of therapy, a way to reclaim her health and her life. It's a reminder that running is about more than just the miles; it's about the journey within. Chapters 00:00 Introduction to Anny B's Journey 02:57 From Bulgaria to Competitive Running 06:03 Overcoming Adversity: Cancer and Running 08:54 The Evolution of a Runner 11:52 Experiences in Ultra and Spartan Races 14:40 Marathon Madness: A Year of Challenges 17:33 The Importance of Goals and Achievements 20:24 World Championships and OCR Experiences 23:29 Life Changes and New Perspectives 26:13 Cultural Insights: Sports School in Bulgaria 29:18 Finding Home in Morristown, Tennessee 31:24 Journey Through Marathons and Ironman Training 32:10 The Impact of the Accident 34:02 Recovery and Resilience 36:58 Details of the Accident 43:45 Mental Strength and Determination 46:46 Nutrition and Race Preparation 01:01:37 Celebrating Achievements and Overcoming Challenges 01:04:48 The Essence of Being a Runner 01:08:52 Memorable Races and Personal Triumphs 01:12:22 The Drive to Keep Running 01:16:34 Recovery and Resilience After Adversity 01:18:32 Advice for Overcoming Obstacles 01:22:12 Proud Moments in Racing 01:24:37 Unexpected Sources of Energy 01:29:54 Reflections on a Journey of Strength

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

Running USA's annual Global Runner Survey has always been an important gauge of runner attitudes and trends for the endurance events industry. And in 2024, following some key content additions, the report is more valuable than ever. So, how can you leverage runners' fitness and social habits to increase the reach of your event? What is it that runners really value in a race? And how can you remove obstacles holding back your race's growth from its full potential?That's what we're discussing today, alongside a plethora of interesting data points from the 2024 Global Runner Survey with the help of my guest, Running USA Director of Operations, Michael Clemons. Michael - soon to be Dr.Clemons PhD - is an endurance events man through and through, having held various roles in the industry in a career spanning over a decade, and in his latest role at Running USA has been responsible not only for Running USA's marquee industry conference, but also all pieces or Running USA research, including the Global Runner Survey. And with Michael's help we'll navigate the most important findings of the report, tracking annual trends in runner habits and preferences as they evolve over time, as well as trying to make sense of what the numbers mean for your race, in terms of concrete, actionable takeaways. In this episode:The Global Runner Survey: what it is and how it is compiledDemographics of survey respondents: age, gender, income, ethnicityWhat increased inclusion means for running eventsMaking group runs part of the event lifecyclePromoting your race where runners are: gyms, fitness centers, race exposThe growth of recreational running vs competitive runningRunners' top criteria for choosing what race to enterWhat runners value in a race: swag, water stations, hygiene facilitiesRunner's entry fee expectationsHow far runners will travel for 5Ks, marathons, ultrasThe importance of solid pre- and post-race communicationsIncome-based entry fees and other ways to broaden race participationUnderstanding runner sub-segments with the help of runner personasMany thanks to our podcast sponsors, RunSignup and Brooksee, for supporting our efforts to provide great, free content to the race director community:RunSignup are the leading all-in-one technology solution for endurance and fundraising events. More than 28,000 events use RunSignup's free and integrated solution to save time, grow their events, and raise more. Find out more at https://runsignup.com/.Brooksee are the timing technology industry-leader, bringing affordable real-time tracking and timing checkpoints to races with their patented iPhone-sized micro checkpoints. Find out more and get 50% off your timing for your next event at https://www.brooksee.com/headstart.You can find more resources on anything and everything related to race directing on our website RaceDirectorsHQ.com.You can also share your questions about liability waivers or anything else in our Facebook group: https://www.facebook.com/groups/racedirectorshq/ 

Welcome to Episode 159 of our podcast, where we dive into the heart of Monday Night Football with an exciting face-off between the Jets and Buffalo. We discuss the unexpected turns this season has taken and how professional football is evoking the competitive spirit of college games. Join us as we chat about our weekend adventures, from 5Ks to exploring the intriguing depths of South Alabama, and the joys of taking some much-needed downtime. As Halloween approaches, we delve into the world of horror, reminiscing about classic scary movies and sharing recommendations to get you in the spooky spirit. We also touch on the unsettling advancements in AI and the potential implications on society, drawing parallels to dystopian film scenarios. In our news segment, we cover the latest in gaming and world records, including the anticipated Tetris Forever collection and a new hot sauce-eating record. We wrap up with our weekly football picks, analyzing upcoming NCAA and NFL games, and sharing predictions for the weekend's matchups. VGReview - Alien Syndrome (Sega Genesis). Join us for a blend of sports, nostalgia, and thought-provoking discussions to kick off your week with a dose of fun and insight.  Whis also puts his foot in Howard Stern's ass!!!

Have you ever looked back at a day in your life, and said "WOW - I Can't Believe I did That!"? In this podcast series, listen to QT2 athletes tell the stories of how they achieved goals that they once never dreamed possible.  Season 2, Episode 2 features QT2 Systems athlete Lauren Paulson, coached by Anne Basso. At the end of last year, Lauren's husband asked her how she wanted to celebrate her upcoming 50th birthday. Her response was "I love racing. I want to race." So Lauren decided to celebrate her 50th birthday by doing a race each month of the year - and we're not talking about 5Ks! This experienced long course triathlete and trail runner kicked things off in January with the Miami Marathon. Over the course of the year, her races have included two 100Ks, an IRONMAN 70.3 and the SOS Triathlon. In November, she will hit the trails for her longest run race ever - the Pinhoti 100 miler. When Lauren shared her idea with her Coach Anne Basso, Anne was immediately on board. Over the past year, she has worked with Lauren to balance training and recovery, and allow Lauren to not only participate but to race well. Lauren credits Anne's coaching for her success in being able to do these back to back to back races. Throughout her years as an endurance athlete, Lauren has time and again done things she never thought she could do. By removing limits, she opened up vast possibilities. To learn more about QT2 Systems, visit https://www.qt2systems.com

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...

Cassandra O'Sullivan Sachar is a Pennsylvania-based writer specializing in horror and suspense. She holds a Doctorate in Education with a focus on Literacy from the University of Delaware, alongside an MFA in Creative Writing from Wilkes University. In addition to her work as an associate professor of English, her creative writing has appeared in over forty literary publications, including journals, magazines, and anthologies. On this episode, Cassandra joins Vince to discuss her latest short story collection, Keeper of Corpses. The collection is divided into four sections based on the seasons, with each story exploring different themes and emotions tied to the changing times of year. During the conversation, she reveals the influence of Greek mythology on both her name and a character in one of the stories, as well as her use of body horror throughout the collection. The discussion also touches on her creative process and how real-life experiences have inspired several of her works. Cassandra shares her journey as a horror writer, discussing how she revisited and updated the haunted doll trope in her story “A Gift for Avery.” She also mentions her novel Darkness There Is Something More and her upcoming horror novella. In addition to her writing, Cassandra reflects on her experience as a tenured professor, emphasizing the importance of teaching, helping students see their progress, and applying their skills in the real world. She addresses the mental health challenges faced in academia and recounts her experiences with extreme events, such as participating in zombie 5Ks and enduring blizzards, alongside her methods for handling problem students. Overall, the conversation covers a wide range of topics, including the inspirations behind Cassandra's horror stories and the rewards and challenges of being both a writer and an educator. Website: https://cassandraosullivansachar.com Amazon: https://www.amazon.com/stores/Cassandra-OSullivan-Sachar/author/B0BNJNZZ3Y?ref=ap_rdr&isDramIntegrated=true&shoppingPortalEnabled=true Instagram: https://www.instagram.com/cosachar/ #cassandraosullivansachar #keeperofcorpses #darknesstherebutsomethingmore

Shanna Birchett, whose name means "pretty" in Yiddish, grew up in Southern California as the sixth of eight children. Her early involvement in local 5Ks ignited her passion for running. After a church mission and starting a family, she paused her competitive running career to focus on raising six children. Despite the challenges, Shanna stayed active through strength training, particularly with P90X. ⁣ In 2020, after moving to St. George, Utah, Shanna reignited her running ambitions. With a coach specializing in heart rate-based training, she aims to qualify for the Olympic Trials with a marathon goal of 2:37. ⁣ Shanna balances her training with family life, training six days a week and using her Instagram account, "Motherhood_underrunning," to inspire and connect with other moms. Her journey reflects resilience and dedication as she pursues her dreams while supporting her growing community.

Major Topics Discussed:Introduction and Weekly Activity RecapBring a Friend Day RecapThe Importance of Events in Fitness and Community BuildingDifferent Types of Events: Competitions, Social Gatherings, and AdventuresThe Value of Events: Opportunity, Motivation, and Social ConnectionHow Oxnard|MVMNT Incorporates Events to Keep Members MovingEncouragement to Participate in Events for Fitness and SocializationChapters and Timeline:00:00 - 02:42: Introduction and Weekly Activity RecapKolby Krystofik kicks off the episode by sharing his week of movement, which included CrossFit, pickleball, and sailing, and reflects on how staying active keeps him energized. He encourages listeners to share how they've stayed active.02:43 - 06:15: Bring a Friend Day RecapKolby reflects on the recent “Bring a Friend Day” at Oxnard|MVMNT, where the gym had record participation with more friends than members attending. He emphasizes how this event not only supports fitness but also strengthens community bonds.06:16 - 09:44: The Importance of Events in FitnessKolby discusses how events create opportunities and motivation for staying active. He highlights how people are more likely to engage in physical activity when they are part of social events and how events serve as platforms to build community and foster shared interests.09:45 - 12:01: Different Types of EventsKolby breaks down events into three categories: competitions (like 5Ks or Spartan races), social gatherings (e.g., group activities like camping trips), and adventures (e.g., backpacking or Ragnar races). He explains how each type of event can contribute to physical activity, socialization, and a sense of accomplishment.12:02 - 14:10: Why Events Keep You MovingKolby explains that events create both an opportunity and an excuse to stay active. Whether it's a small gathering or a large competition, events bring people together with a shared sense of purpose, leading to long-term fitness and community benefits.14:11 - 18:37: The Three Key Elements of an EventKolby identifies the three main components that define an event: frequency (it's not part of a daily routine), registration (there's a barrier to entry like sign-ups), and reflection (there's follow-up after the event, either with photos or emails). He elaborates on how these elements drive motivation and build lasting connections within the community.18:38 - End: Encouragement to ParticipateKolby urges listeners to find and participate in events that align with their interests, emphasizing how attending events can keep you moving and connected with like-minded people. He also refers to past podcast episodes about community and encourages listeners to explore how these can impact fitness and well-being.This episode of the MVMNT4LIFE podcast discusses how events—whether competitions, social gatherings, or adventures—play a crucial role in keeping people motivated, active, and connected. Kolby shares insights on how events provide a sense of accomplishment, social bonding, and long-term benefits for health and well-being. At Oxnard|MVMNT, events are an essential part of building a strong community and keeping members engaged throughout the year.

Time for another edition of "This or That" where we pit two opposing concepts (shoes, training, recovery, nonsense) against each other and force ourselves to pick a side. On this episode, Nathan, David, and Matt debate...well...pretty much everything: super trainers vs. training companion shoes, running in the heat vs. the cold, long racing vs. short racing, LeBron vs. Caitlin Clark, and even California geography. If you're looking for needlessly hot takes, we've got 'em. Check out our friends at ⁠⁠⁠⁠⁠⁠Skratch⁠⁠⁠⁠⁠⁠ and save 25% on your first order with code DOR24! Chapters 0:00 - Intro 5:18 - 2023 shoes vs. 2024 shoes 16:04 - Saucony Ride 16 vs 17 19:10 - Marathon vs. Half marathon 24:44 - Running in 0º or 100º 28:50 - Santa Barbara is Southern California or Central Coast? 34:22 - Foam rolling vs. percussive massage 38:50 - Supertrainers vs. training companions 44:19 - SC Trainer v3 vs. On Cloudmonster Hyper 47:16 - Only racing 5Ks vs. marathons 55:04 - Only road running vs. only trail running 56:54 - Rockered vs. flexible shoes 59:05 - Lebron vs. Caitlin Clark BQ-ing 1:03:06 - Running at the Olympics: no golds but three medals or only one gold in three races 1:05:51 - Top 2 starting shoes: Pegasus, Ghost, Cumulus, 880, Wave Rider, Ride 17 1:12:30 - Wrap-up --- Support this podcast: https://podcasters.spotify.com/pod/show/doctors-of-running/support

Send us a Text Message.What if the key to achieving your fitness goals isn't just about the perfect workout routine or diet plan, but the strength of your mind? Join us as we uncover the fascinating intersection of sports psychology and motivation in pursuit of fitness excellence. In our opening chapter, "The Mountain," we draw a powerful analogy between climbing a mountain and setting ambitious fitness objectives. We reveal the surprisingly overlooked importance of mindset and psychological resilience, sharing strategies to cultivate the mental toughness necessary to conquer your personal fitness mountains and exceed your aspirations.Let's confront the complexities of competition with "Reflections on Competition and Humility." Through the lens of the Max Fit games, we dissect the human nature of fairness concerns and competitive behaviors that can dampen the event's spirit. We'll share a raw and moving story of a competitor's journey, illustrating how past insecurities can fuel competitive fire, often leading to recurring setbacks. This chapter emphasizes the timeless virtues of humility and sportsmanship, encouraging us to keep sight of the bigger picture to enhance our competitive experiences.What drives adults to compete in physical challenges like triathlons and 5Ks? "The Illusion of Comparison and Achievement" and "Evolution Towards Cooperation in Sports" challenge the conventional views on competition and achievement. We explore the notion that personal fulfillment trumps comparing oneself to others, and how shifting from a competitive mindset to one of cooperation aligns with Maslow's hierarchy of needs. By fostering a cooperative spirit, we argue, we can achieve collective progress and enrich our development both in sports and life. Join us for this thought-provoking episode filled with insights on achieving fitness goals, humility in competition, and the transformative power of cooperation.Fit, Healthy & Happy Podcast Welcome to the Fit, Healthy and Happy Podcast hosted by Josh and Kyle from Colossus...Listen on: Apple Podcasts Spotify

Send us a Text Message.The Kyle Pease Foundation has been on my radar for a very long time as a Georgia native and as someone who notices when a nonprofit is just doing it right. Because of this, I'm so excited to have Zach Watson, the Operations Manager at the Kyle Pease Foundation with me today on the podcast. The purpose of the Kyle Pease Foundation (KPF) is to improve the lives of individuals with disabilities through sports and beyond. Throughout our conversation, Zach shares the incredible work they do to empower individuals with disabilities through endurance sports, offering opportunities from 5Ks to Ironman Triathlons. Zach also highlights the sense of community and inclusivity the foundation fosters and why this is the core of all of their programming success. This conversation was a powerful testament to the transformative power of sports and community.Topics:The dynamic between brothers Brent and Kyle Pease as executive directors and co-workers especially as the business has grown nationwide The events that the Kyle Pease foundation is known for and how they've introduced more inclusivity to sports, fundraising, and more How Zach's own lived experience has changed since he's become The Operations Manager at the Kyle Pease Foundation and become really immersed in the mission More about the foundation's ambassador program and how they've grown it to be the successful peer fundraiser program that it is today Underscoring the importance of partnerships (and the middle person) to connecting your community with your organization The retention plan that the foundation uses in order to ensure continued involvement from athletes, partners, and ambassadors How the foundation is supporting individuals with disabilities after they graduate and what's coming up as far as events and campaignsZach's advice for anyone who is looking to get into the athletic event fundraising space For a full list of links and resources mentioned in this episode, click here.Connect with Christina on Instagram: @splendidconsulting>> Click here to get the free guide on meThink you've reached out to “everyone” in your network? Out of ideas to get noticed and get funded?  Generate leads for your nonprofit or social impact business: https://www.splendidcourses.com/prospect >> Free Class on August 20th

Send us a Text Message.Did you know that over 80% of us will grapple with lower back pain at some point in our lives? In this episode of "There is a Method to the Madness," I, Rob Maxwell, share invaluable insights into tackling this prevalent issue head-on. You'll learn why a proactive approach, or "prehabilitation," is crucial to prevent and manage lower back pain effectively. Drawing from my extensive experience, including my work with Dr. Fulton in Daytona Beach, I reveal why balancing your muscle development is essential. While core strength is vital, neglecting your lower back muscles can be detrimental. This episode is packed with practical advice to help you avoid common mistakes and truly strengthen your lower back.But that's not all—listen as I recount inspiring stories of clients who have transformed their lives through proper posture and targeted strengthening techniques. From running 5Ks to winning the Senior Olympics, these success stories underscore the importance of a methodical approach to fitness. Discover how mastering the fundamentals can lead to remarkable achievements while overcoming fear and preventing injury. Tune in to uncover the secrets to a balanced, bulletproof body and learn how you, too, can achieve your fitness goals.

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

GDP Script/ Top Stories for August 2nd   Publish Date: August 2nd         From the BG AD Group Studio Welcome to the Gwinnett Daily Post Podcast. Today is Friday, August 2nd and Happy heavenly Birthday to Caroll O'Connor. ***08.02.24 – BIRTHDAY – CAROLL O'CONNOR*** I'm Keith Ippolito and here are your top stories presented by Gwinnett KIA Mall of Georgia. Suwanee Makes Fortune's List Of Top Places For Families Piedmont Eastside Medical Center Recognized For Diabetes and Stroke Care Grayson-Thompson Set for National ESPN Broadcast Plus, The Striper Report with Jesse Roszkowski. All of this and more is coming up on the Gwinnett Daily Post podcast, and if you are looking for community news, we encourage you to listen daily and subscribe! Break 1: MOG   STORY 1: Suwanee Makes Fortune's List Of Top Places For Families Suwanee, Georgia has been named 27th in Fortune's Top 50 Best Places to Live for Families, and is the top-ranked city in Georgia. The ranking highlights Suwanee's commitment to education, wellness, and livability, noting its blend of historic charm and modern amenities. Key factors include its revitalized Old Town Suwanee, family-friendly festivals, and cultural arts initiatives like SculpTour and the Suwanee Arts Center. The city also offers accessible healthcare and highly rated public schools. Suwanee's Mayor Jimmy Burnette praised the community's dedication to creating a thriving environment for families. Upcoming local events include several 5Ks and Suwanee Fest. STORY 2: Piedmont Eastside Medical Center Recognized For Diabetes and Stroke Care Piedmont Eastside Medical Center has earned three achievement awards from the American Heart Association/American Stroke Association for its adherence to the latest treatment guidelines for stroke and diabetes. The center received the Get With The Guidelines-Stroke Gold Plus Award, the Target: Elite Plus Honor Roll, and the Target: Type 2 Diabetes Honor Roll. This recognition highlights Piedmont Eastside's commitment to improving patient outcomes through effective stroke and diabetes care, including the "BE FAST" early detection program for strokes. The awards reflect Piedmont's dedication to following evidence-based practices to enhance patient recovery and survival. STORY 3: Grayson-Thompson Set for National ESPN Broadcast ESPN2 will broadcast a high-profile high school football game between Grayson and Thompson on August 22 at 8 p.m. from Alabaster, Alabama. Thompson, a formidable opponent, has won state championships in four of the last five years, posing a significant challenge for Grayson. The game will be available live to a national audience. We have opportunities for sponsors to get great engagement on these shows. Call 770.874.3200 for more info. We'll be right back   Break 2: TOM WAGES STRIPERS REPORT   Break 3: INGLES 4   STORY 4: Chick-fil-A delivery driver fights off would-be robber   On July 1, Tommie Lee Williams, 51, allegedly broke into a south Gwinnett Chick-fil-A and attempted to rob it while armed with a gun. The delivery driver, despite being threatened, fought back, leading to a struggle captured on surveillance. Williams eventually fled but was identified through a vehicle linked to him. He has been charged with multiple offenses, including armed robbery and aggravated assault. Williams was arrested on Wednesday with the assistance of Gwinnett sheriff's deputies and U.S. Marshals. STORY 5: Georgia man- Ghana native get prison terms in crime spree Georgia man Kujo Duako, 35, from Ghana, and Sammetrius Brooks, 33, of Atlanta, were sentenced for a string of armed robberies in the Atlanta area. Duako received 16 years in prison, and Brooks was sentenced to 11 years and nine months. Their crime spree in October 2018 included a failed CVS robbery and multiple successful robberies at various businesses. Law enforcement recovered over $9,000 in cash and stolen phones from Duako. The case, part of Project Safe Neighborhoods, involved coordination among the FBI and local police agencies to address violent crime. We'll have final thoughts after this.   Break 4: INGLES 5 Signoff – Thanks again for hanging out with us on today's Gwinnett Daily Post Podcast. If you enjoy these shows, we encourage you to check out our other offerings, like the Cherokee Tribune Ledger Podcast, the Marietta Daily Journal, or the Community Podcast for Rockdale Newton and Morgan Counties. Read more about all our stories and get other great content at www.gwinnettdailypost.com Did you know over 50% of Americans listen to podcasts weekly? Giving you important news about our community and telling great stories are what we do. Make sure you join us for our next episode and be sure to share this podcast on social media with your friends and family. Add us to your Alexa Flash Briefing or your Google Home Briefing and be sure to like, follow, and subscribe wherever you get your podcasts. Produced by the BG Podcast Network   Show Sponsors: www.ingles-markets.com  www.wagesfuneralhome.com www.kiamallofga.com   #NewsPodcast #CurrentEvents #TopHeadlines #BreakingNews #PodcastDiscussion #PodcastNews #InDepthAnalysis #NewsAnalysis #PodcastTrending #WorldNews #LocalNews #GlobalNews #PodcastInsights #NewsBrief #PodcastUpdate #NewsRoundup #WeeklyNews #DailyNews #PodcastInterviews #HotTopics #PodcastOpinions #InvestigativeJournalism #BehindTheHeadlines #PodcastMedia #NewsStories #PodcastReports #JournalismMatters #PodcastPerspectives #NewsCommentary #PodcastListeners #NewsPodcastCommunity #NewsSource #PodcastCuration #WorldAffairs #PodcastUpdates #AudioNews #PodcastJournalism #EmergingStories #NewsFlash #PodcastConversationsSee omnystudio.com/listener for privacy information.

Send us a Text Message.Ever wondered how you could transform your health and life with consistent effort and the right mindset? On this episode of the Modern Leadership Podcast, we guarantee you'll learn the secrets behind Teresa's incredible journey from battling PCOS and post-pregnancy weight to running 5Ks and achieving remarkable fitness milestones. Teresa, alongside Mark, shares the intimate details of her struggle since 2008, the pivotal moments post-childbirth, and how a dedicated regimen of exercise and nutrition empowered her to reclaim her health and vitality.But that's not all. We also delve into the importance of discipline, mutual support, and pushing past initial struggles to achieve personal and entrepreneurial success. Discover how our shared experiences and the drive to support each other not only led to significant fitness achievements but also paved the way for a flourishing business. Learn from our hard-earned insights about transitioning from traditional careers to a life of freedom and financial independence through consistent effort, mentorship, and personal growth. Tune in for a rich conversation filled with actionable tips and inspirational stories that could very well set you on the path to your own transformation.Grab a free spot in our free bookclub and grow exponentially with our team at https://www.modernleadership.us/podcastbookclub

In the 214th episode of The Main Street Electrical Podcast, Jenn & Dave are back together again on the mic, as Jenn's world travels finally stop... for now, anyway. And back on the show again is our own Quasi-Producer Heather, aka The Moana Mom!  First, Heather is always at Disney, Jenn is drinking the coffee, and Dave is running (walking) the 5Ks this summer.  Jenn and Heather gives the update on the Disney Destiny, while Genie+ is gone, Multi Pass is here!  Then, by request of our wonderful listener Rory in PA, we discuss rides to get stuck on.  And by "stuck", we mean ALL day... what attractions would you be fine with spending the day on, especially if it kept running? And what rides would be terrible, maybe disastrous for hours on end?  Plus, more proof that Heather does in fact love hippos. 

Jennifer Ouellette, (14:00) a local mathlete and athlete, shares her journey of running the Boston Marathon and the London Marathon less than a week apart. She grew up playing field hockey and lacrosse and started running 5Ks sponsored by Planet Fitness. After realizing she could qualify for the Boston Marathon, she trained and ran the Cheap Marathon, where she qualified. Jennifer's love for running and her dedication to training led her to run the Boston Marathon in 2023. Jennifer shares her experience running marathons and fundraising for charities. She recounts her journey from qualifying for the Boston Marathon to running it and raising money for the Red Cross. She also talks about her love for running and the support she receives from her running group. Jennifer discusses her relationship with Eddie, whom she met through a running event, and their shared love for running. She highlights the joy and excitement she felt during the Boston Marathon and the positive impact running has had on her life. Jennifer discusses her experience running the Boston Marathon and the London Marathon in 2024. She talks about how running Boston planted the seed for her to pursue the Six Star finisher status. She shares her excitement about receiving a bigger medal for winning her age group in the BAA medley. Jennifer also talks about her training for Boston and her goal to go under 3:20. She discusses her stomach issues during the race and her determination to finish. Jennifer then shares her detailed itinerary for sightseeing in London and her experience running the London Marathon, including the unique costumes worn by participants. Jennifer Ouellette shares her running experiences, including her races in Boston, London, and her upcoming race in Chicago. She talks about the support she receives from her husband and dogs, as well as her training and fundraising efforts for charity. Jennifer also discusses her certifications in Reiki and her participation in the Reach the Beach relay race. She shares running advice and her favorite running songs.During the Tros we had a very special co-host as Adaline joined the Pod again. Adaline brings us up to speed on her life with past, present and future updates where you may be able to see her perform on stage and on TV. She also answers your Instagram questions that everyone sent in. Chapters00:00 Introduction and Emotional Races14:21 Running Two Marathons in One Week25:23 From Field Hockey to Marathon Running31:00 Coaching and Qualifying for Boston33:26 The Dairy Cheap Marathon and Boston Qualification35:17 Running Marathons and Fundraising for Charities38:08 The Joy of Running and the Support of a Running Group51:54 A Love Story Born from a Running Event01:05:42 The Boston Marathon: A Journey of Pride and Accomplishment01:10:49 Pursuing the Six Star Finisher Status01:11:18 The BAA Medley and Training for Boston01:19:14 Taking a Breather and Preparing for London01:30:00 Sightseeing in London: A Detailed Itinerary01:34:43 The London Marathon Experience: Unique Costumes and Camaraderie14:50 The Importance of Support: From Husband to Dogs30:02 From Reiki to Relay Races: Jennifer's Diverse Running Journey45:09 Running Tips and Favorite Songs: Jennifer's Code Brown CommandmentsStrava GroupLinktree - Find everything hereInstagram - Follow us on the gram YouTube - Subscribe to our channel Patreon - Support usThreadsEmail us at OnTheRunsPod@gmail.com

So many marathoners hate the 5K distance—and for good reason—5Ks hurt! What if we told you, though, that 5Ks, especially during a marathon training cycle, can make you a better marathoner? In this episode, we share why, how and when to race a 5K during a marathon training cycle. Listen if you are ready to take your running to the next level. You can find us on Instagram and Facebook @runfartherandfaster. Looking for coaching? Email us at julieandlisa@runfartherandfaster.com to set up a coaching call. Thanks for listening!

In this episode of the Running His Life podcast, Coach Aaron Saft shares the incredible journey of Tony McDermott, one of his athletes who recently completed the grueling Tahoe 200. Recorded from the scenic backdrop of Gunnison, Colorado, Aaron reflects on his own preparations for the High Lonesome 100 while celebrating Tony's monumental achievement. Tony McDermott opens up about his humble beginnings in running, starting from casual 5Ks to eventually tackling ultra distances. He dives deep into his emotional and physical struggles during the Tahoe 200, from battling altitude sickness to overcoming severe stomach issues. Tony's journey is a testament to mental fortitude, adaptability, and the power of community support. The episode also covers practical tips for those considering their first 200-miler, including training strategies, gear recommendations, and the importance of breaking the race into manageable segments. Tony's insights provide valuable lessons on how to navigate the highs and lows of ultra-endurance events. Don't miss this inspiring conversation that highlights the essence of perseverance and the beauty of running in the wild. Tune in and get motivated to chase your own running dreams!   Connect with Tony on Instagram @silverfoxinthesprings   Aaron's information: If you'd like to learn more about Patreon or to donate, please visit https://www.patreon.com/RunningIsLife My Socials, Channels, & Newsletter:https://www.facebook.com/MRRUNNINGPAINSCOACHING https://www.instagram.com/runningislifecoaching/ https://www.youtube.com/channel/UCQ6J512qA34z_N0KJSU4jfw https://www.strava.com/athletes/18431982  Email - coachsaft@gmail.com Thanks to all of you for listening! Please share the Podcast and please leave a review, rate, & subscribe if you haven't done so already! THANK YOU! Aaron Saft Running Is Life Coaching & Podcast I'd be remiss not to thanks to my Patrons for their continued support!  

This week on the podcast is Tayvon Kitchen! Tayvon Kitchen is a rising senior running for Crater High School in Central Point, Oregon. He and his teammates, including Josiah Tostenson, recently broke the Distance Medley Relay (DMR) high school national record at the New Balance Nationals Outdoor Meet, completing a time of 9:44.30, breaking a 23-year-old record ran by a group that included Alan Webb, a former American record-holder in the mile (3:46.91). Tayvon also recently raced two 5Ks in one day at the Nike Outdoor Nationals Meet, running in the USATF U20 Championships in the morning in 14:24 and the Nike Outdoor Nationals Championship 5K in the evening, running 14:31. Tayvon is an absolute beast and I loved chatting with the man. We talk all about the DMR record and doubling in the 5K, his progression from freshman year to now, the importance of believing in oneself, the strength of the team culture at Crater High School, and much more. If you haven't already and you are enjoying The Sunday Shakeout, 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 that I can keep having discussions with amazing people in the sport of running and keep this deal going. Thank you so much to all of my listeners for the support! Contact me: ⁠thesundayshakeout@gmail.com⁠ Instagram: ⁠@thesundayshakeout⁠

In this episode, Ben Roberts recounts his journey into running, highlighting how it began with casual 5Ks and evolved into a meaningful personal and communal experience.From childhood memories of running only when chased, Ben describes how the influence of an inspirational boss and the challenges of the COVID-19 pandemic reignited his passion for running. The tragic loss of his uncle further strengthened his commitment, turning running into a therapeutic outlet.Ben shares the supportive and family-like atmosphere of the running community, talks about his involvement with the F3 Nation workout group, and outlines his routines and preferences for races.Filled with humor, personal reflections, and practical insights, Ben's story is a testament to the power of persistence, community support, and honoring loved ones through the journey of running.Ben RobertsF3FIARaces MentionedTurkey TrotSeaside Half MarathonBattleship 12kShout OutsBob OrtizFleet FeetUncle WillieMama D'sSupport the Show.For 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 Swann

In Group Therapy, he was vibing more with his date's friend than her...what is the etiquette here? We do some learning about 5Ks and a new German bop you won't get out of your head! Plus the puker and the poker in #MissedConnections

Some people want to see as much as they can of America. Some people want to run marathons or other distances in all 50 states (like me). My guest for this episode of "Run The Race" helps people do both in a "loony" way. make sure to like/follow/subscribe to the podcast! (6:23) Former mental health counselor Daniel Rueckert and his brother Jesse from Minnesota are co-owners and race directors for "Mainly Marathons" - through which I've run 5 of my last 10 marathons (including some doubles you can hear about in my eps #180 and 202). He says it's exciting and exhausting to see people from all over the world in their 75 annual races in all 50 states through 13 multi-day series. Those are 14+ hour work days for them, with people taking 3-12 hours to finish marathons, no person left behind. Why do people do it this way? People can choose to walk the races...saving money on travel, doing races in multiple states the same week...encouraging, fun environment. How do they (14:22) balance work and life, being on the road 100+ days per year for these events? He explains, since they've directed close to 600 races in their 7 years as "mainly" race directors. Dreadlocked Daniel also talks about behind-the-scenes logistics like where they sleep, picking locations, measuring and getting race courses sanctioned, food and being cheerleaders. He talks about some of the WORLD RECORDS set on their courses too! Seeing these runners from all over the world (25:57), some injured or even paralyzed, achieving big things is inspiring to the Minnesota brothers who ran marathons in all 50 states together as well. Daniel also describes going from a sprinter and jumper to a long distance runner....and some of his favorite places to run and put on races. (34:07) What are the mental health and emotional benefits of running? He gives his perspectives on exercise, addiction, anxiety, as a former therapist who did walk and talk sessions. What can start as chemical dependency and feeling down with no support system...to fitness achievements building confidence, while being cheered on. As race directors, they've heard stories of personal struggles and triumphs on and off the race courses. (43:44) Some may be concerned about running becoming an addiction, but a good chunk of the back-to-back marathon runners see this as their "retirement community." It's about self-reflection too. (46:52) What's it like for them to see the USA like this? Their offices for work have some beautiful scenery. Daniel and his brother now head out for 2 series, 5Ks to marathons across 11 states in 11 days, from Delaware to Maine, starting Wednesday June 5. To learn more about Mainly Marathons, go to: https://mainlymarathons.com/. I close the podcast in prayer. Thanks for listening to the #RunTheRace podcast! Also, write a quick review about it, on Apple podcasts. For more info and all past episodes, go to www.wtvm.com/podcast/.

Welcome to season 2 episode 15 of The Fuel Run Recover podcast! This week I'm bringing you our very first panel discussion, with not one, but TWO fellow running coaches to talk about returning to running after babies! In this episode we discuss some of the challenges runners can face post-partum, but also why your potential as a runner doesn't need to go out the window after having kids! Erin Van Schyndle is a Postpartum Run Coach and Personal Trainer. She has been working in prenatal and postpartum fitness for 14 years and is a UESCA certified run coach. She has run everything from 5ks to marathons and 70.3 triathlon distances. Erin became passionate about helping postpartum runners after her own postpartum running experience was anything but easy. It seemed like any time she got some momentum, she would get injured, sick, or burnt out. She finally reached out to a physical therapist and run coach who specifically worked with postpartum women. It was a complete game changer. After Erin had such a great experience with a coach, she got her run coaching certification and took additional training on postpartum running. She loves helping other postpartum runners get back to the sport they love. You can find Erin at therunningdoula.com and @erintherunningdoula on instagram.  Jessie is a Boston Qualifying runner who is on a journey to complete a marathon in all 50 states began as a way to visit friends and travel since has completed 25 marathons (in 23 states) along with multiple 5Ks, 10Ks, and half marathons. She has also had her experience as a triathlete completing many Sprint and Olympic distance triathlons along with a half Ironman. Her motivation has allowed her to self-coach herself to PRs after reading multiple running books before finally deciding to get her RRCA running coach certification in 2021, to be able to help other runners improve their running and find the thrill as well. Her current PRs are a 19:32 5K, 1:30 half marathon, and 3:13 marathon. She has her own run coaching business Running with Roses and also assists with run coaching for Running Explained. Looking for the resources mentioned in today's episode? Find the Fueling and Strength Training Guides for Runners ⁠⁠⁠⁠⁠⁠⁠Here!⁠⁠⁠⁠⁠⁠⁠ Learn more about the Fuel for Runners Online Course ⁠⁠⁠⁠⁠⁠⁠Here!⁠⁠⁠⁠⁠⁠⁠ And, get the details on my online signature program, The Fuel Train Recover Club ⁠⁠⁠⁠⁠⁠⁠Here!⁠

Seg 1- Geoff Calkins on 5Ks, Playoffs, and Memphis Recruiting Seg 2- UT Comments on Potentially Playing Memphis Seg 3- Small Talk