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This episode is sponsored by Rotten Blossoms.In this episode, BL Garden reviews Oyuu's Crossword men: a tropey collection of stories about fangs, maid outfits, and dense boys in love. We discuss why relationship tropes appeal to fujoshi and argue the merits of friends-to-lovers VS rivals-to-lovers. Which side are you on?This episode includes an exclusive comment from Oyuu-sensei!Also Mentioned in This EpisodeDon't Be CruelFree!Jackass by Scarlet BerikoSk88OH1 Episode with Cristal Marie8OH1 Episode with Dr. SantosBuy Crossword Men by Oyuu @ Rotten BlossomsRotten Blossoms supports their artists with bonuses once all operating costs are met. Any additional profit is donated to Nijiiro Diversity, an organization dedicated to fighting for LGBTQ+ rights in Japan. Please consider contributing to the fight for queer rights by donating to Nijiiro Diversity.
In this episode of Partnering Leadership, Mahan Tavakoli speaks with Joe Gardemal. Joe serves as a managing director in the Washington DC office of Alvarez and Marcel and has over 30 years of experience in accounting, including in forensic accounting. He is a veteran of the Iraq war and is a recipient of a bronze star for his command during the Iraq campaign. Currently, Joe is the court-appointed independent monitor over GPB Capital Holdings. Some highlights:-Joe Gardemal talks about how to take advantage of post-traumatic stress growth.-Using the experience and lessons learned in the conflict zone to be more resilient and effective as a leader in the corporate world. -Joe Gardemal as an advocate for the investors and his mindset on protecting their interests.-Having an objective and the willingness to modify your behavior to achieve your goal. -Joe Gardemal's take on how to be impactful as a leader.Also Mentioned in this Episode:-The 7 Habits of Highly Effective People by Stephen Covey-Partnering Leadership conversation with John VeihmeyerConnect with Joe Gardemal:Joe Gardemal @ Alvarez & Marsal Disputes and InvestigationsJoe Gardemal @ LinkedInConnect with Mahan Tavakoli:MahanTavakoli.comMore information and resources are available at the Partnering Leadership Podcast website: PartneringLeadership.com
In this episode of Partnering Leadership, Mahan Tavakoli speaks with Dr. Jonathan Westover, Chair of Organizational Leadership Development at Utah Valley University and author of The Alchemy of Truly Remarkable Leadership. Dr. Jonathan Westover shares how you can tap into your own personalized leadership journey, expand your leadership potential, and grow as a leader while also helping others grow. Some highlights:-How experiencing different cultures influenced Jonathan Westover's outlook on leadership-The meaning behind the title ‘The Alchemy of Truly Remarkable Leadership'-Why there are no short-cuts, quick fixes, and one-size-fit-all approaches to growing as a leader-What it means to lead with a ‘bluer than indigo' mindset-Not everyone can be Elon Musk: why emulating exceptional leaders is not a good strategy-How to uncover leadership blind spots through Johari's Window-Dr. Jonathan Westover on a Growth culture vs. Performance culture-Why journey and process matter-How to nurture a purpose-driven culture and motivate people . . . . .Also Mentioned in this episode:-Clayton Christensen, Harvard Business School professor and author-The Why of Work: How Great Leaders Build Abundant Organizations That Win by Dave Ulrich-Carol Dweck, psychologist and author of Mindset-Anyaele Sam Chiyson, author. . . . .Connect with Dr. Jonathan Westover:The Alchemy of Truly Remarkable Leadership on AmazonHuman Capital Innovations websiteJonathan Westover on LinkedInJonathan Westover on TwitterConnect with Mahan Tavakoli:MahanTavakoli.comMore information and resources available at the Partnering Leadership Podcast website: PartneringLeadership.com
Today's episode of SOUNDFOOD will change the way you look at beans and illuminate their incredible potential to heal both the human body and planet. We are joined by Bean Protocol Advocate and Health Coach Unique Hammond. The Bean Protocol is a liver detox process first developed by biochemist Karen Hurd to treat her young daughter for pesticide poisoning, but now has evolved to include followers from around the globe. Unique first came to the protocol under Karen's mentorship as she sought to heal her body from her years of struggling with Crohn's disease. She now shares her devotion and passion for the protocol by coaching and healing others. Unique is a holistic nutritionist, Bean Protocol Coach, self-proclaimed “cultivator of calm”, and author of Your Tastebuds Are A**holes as well as an upcoming book co-written with Karen Hurd called The Bean Protocol. While using food as medicine to treat her Crohn's disease, Unique unlocked the power that beans have to correct hormonal imbalances, gut issues, and many other ailments. Our conversation dives deeply and intimately into Unique's healing journey and her phenomenal trust in the process. She is a firm believer and advocate for listening to your body, interpreting what it's saying, and acting on its requests. We also explore some of the connections Nitsa and Unique have growing up in Big Sur as well as other harmonious bonds. This episode will surely make you reawaken to your senses and trust in the intelligence and strength of your body. Where to find Unique Hammond: Unique Hammond on Instagram YoureGreat.Com Your Tastebuds Are A**holes by Unique Hammon SPECIAL CODE FOR LISTENERS Use the code SOUNDFOODFAMILY for 25% off first purchase 30% off subscriptions from mikunafoods.com (chocho based superfood products) Soundfood Episodes Mentioned: "HOLY DAYS: Redefining Celebration, Cultivating Feminine Energy, Receiving and Healing this Season with Shiva Rose and Lacy Phillips" Also Mentioned in This Episode: Lacy Phillips “To Be Magnetic” Podcast “What is the Karen Hurd Bean Protocol/Diet?” Karen Hurd Nutritional Practice “What is Human Design?” Drum Medicine by David & Steve Gordon Ray La Montagne Music Mikuna Foods Vedic Meditation Books Mentioned In This Episode: Karma by Sadhguru TUNE INTO SOUNDFOOD: WEBSITE INSTAGRAM TEXT US ON OUR TELEPORTAL for high vibrational updates on all things SOUNDFOOD @ 1-805-398-6661 MERCURIAL MAIL Subscribe to our newsletter HERE. Connect with our Host: @nitsacitrine Lastly, we would be so grateful if you felt inspired to leave us a review on APPLE PODCAST!
Today's episode is humming with knowledge, living nutrients, ecology and joy. We welcome interdisciplinary healer and ally of the natural world, Molly Helfend. Originally from the Santa Monica Mountains, she now calls the cliffs of New Zealand home but makes Nature itself her official residence. Her commitment to mother earth began at a young age: protesting the Keystone XL pipeline and interning with Greenpeace and working with Rainforest Action Network to develop campaigns against palm oil plantations in the Sumatran Rainforest. Later, Molly's environmental work and activism took a serendipitous turn into ethnobotany, herbalism, and education. Molly now works across the globe as an ethnobotanist, herbalist, natural health practitioner, creative, content director, visual artist, educator, world traveler and writer. She holds a Bachelor of Science in Environmental Studies and Holistic Health from the University of Vermont, Masters of Science in Ethnobotany from the University of Kent, and researched her Masters thesis in New Zealand studying the correlation between the Maori concept Kaitiakitanga translated as “guardianship of nature and plant life”. She has endeavored to embody that philosophy in her work as a herbalist and naturopath, as well as in her personal life, while maintaining a commitment to indigenous cultural competency and responsibility. In our conversation, Molly graciously opens up to us about intimate, life changing experiences such as fighting a parasite she developed from the Cook Islands and experiencing copper poisoning from an IUD that led her on a healing journey working with natural remedies. These experiences have inspired her to educate others on all the powers of plants, herbs, and holistic medicine. She shares her insights with us in an open, transparent and informative dialogue that reminds us of our innate interconnectedness with Earth and the healing potential within the ecological lens. Thank you Molly for sharing your wisdom and light with us! Mentioned In This Episode: SOUNDFOOD IG Live Hosted by Nitsa Citrine w/ Sophie Haber of "Seeds of Remembrance" June 4th 2pm EST SOUNDFOOD Episode Mentioned: A La Mode; The Pursuit of a Passionate, Balanced, and Authentic Life with Vanessa Hong Where to find Molly: MollyHelfend.com Molly on Instagram Books Mentioned: The Secret Life of Plants by Peter Tompkins The Handmaid's Tale by Margaret Atwood The Narcissm Epidemic by Jean M. Twenge Also Mentioned in This Episode: Rain Forest Action GreenPeace Daysy Fertility Tracker Urban Moonshine Herbs Mountain Rose Herbs The Babe Rainbow New Album; Changing Colours TUNE INTO SOUNDFOOD: WEBSITE INSTAGRAM TEXT US ON OUR TELEPORTAL for high vibrational updates on all things SOUNDFOOD @ 1-805-398-6661 MERCURIAL MAIL Subscribe to our newsletter HERE. Connect with our Host: @nitsacitrine Lastly, we would be so grateful if you felt inspired to leave us a review on APPLE PODCAST!
Today’s episode will support all of our listeners to reconnect and tune into our highest, most authentic selves. In the blossoming of Spring, we are nourished by this heart-opening conversation with the magical and loving Rocío Graves. Rocío has been through the seasons of life: from heartbreak, to chronic health issues, to spiritual rebirth and healing, we now find her in a joyous and healthy explosion of self-creativity: exploring cooking, gardening, poetry, unconventional self care and through it all: embracing a transformational philosophy of slowness. Rocío is a true advocate for self evolution and humanity. She is a food alchemist, writer, chef, dancer, activist, food photographer, healer, steward of the land, and unique voice for sustainability. She received her BA in Human Rights in 2010 in London where she first dove into learning about water and farmer’s rights and later continued to explore through her studies of biodiverse regenerative farming and seed saving at vandana shiva’s organic farm and organisation ‘navdanya. While Rocío’s travels have taken her around the world, including to India (where she began her healing journey into Ayurveda) we now find her grounded, full circle, in her birthplace of Mallorca, Spain. Our conversation highlights what Rocío has been able to embody so beautifully; honoring one’s Self. We explore routine, food, self-care, inner work, and all the pathways that lead to healing. Rocío highlights that through our journey in self-love, we recognize our interconnectedness with each other, the Earth, the Cosmos, and beyond. Mentioned In This Episode: Sunday Supper May 23rd tickets: Sunday Supper w/ Beatrix Ost & Michelle Gagliano Join our GIVEAWAY! Enter to win here! Soundfood Episodes Mentioned: “POWER OF RA: Solar Alchemy, Earthly Vitality, and Sacred Nourishment with with Dr. Aris LaTham” Where to find Rocío: RocíoGraves.com Rocío Graves on Instagram Rocío on Spotify Also Mentioned in This Episode: Graves’ Disease Ayurveda Tracee Stanley Meditation Dalia Gencher- Vedic Astrology Dylan Smith- Ayurveda Arturo Castillo- Ayurveda David Elliott -Breathwork Vandana Shiva Honey Mama’s Chocolate Books Mentioned: The Sprout Book by Doug Evans Music Mentioned “Abusey Junction” by KOKOROKO Khruangbin TUNE INTO SOUNDFOOD: WEBSITE INSTAGRAM TEXT US ON OUR TELEPORTAL for high vibrational updates on all things SOUNDFOOD @ 1-805-398-6661 MERCURIAL MAIL Subscribe to our newsletter HERE. Connect with our Host: @nitsacitrine Lastly, we would be so grateful if you felt inspired to leave us a review on APPLE PODCAST!
Today’s conversation will bring you joy and renewed zest for life and the Earth. As we round out this month’s celebration of the Earth, we are pleased to welcome Danielle Delhaes and Steven Spazuk to the podcast. Danielle and Steve are incredible artists, teachers, naturalists and self-proclaimed “Enthusiastic Earthlings” with an incredible, multidimensional love story to share. Danielle Delhaes is a mother, sustainability educator, mentor, cancer survivor, environmentalist and director of Paedagogia Inc in Montreal. Her work is rooted in a diverse portfolio of projects educating people of all ages on the importance of and the different paths to sustainability. Steven Spazuk is internationally recognized for his stunning and sustainable visual art. His art has expanded across several mediums since the 1980s, but he is perhaps most known for his recent work using fire as an expression—also known as fumage art; painting with soot and carbon from fire. Danielle and Steven share a profound love for each other and the world around them. Our conversation explores the importance of living with intention, the co-existence of art and ecology, the power of healing, and the symbiotic relationship between all living things. We are honored to share this conversation with you. Mentioned In This Episode: Sunday Supper May 23rd tickets: Sunday Supper w/ Beatrix Ost & Michelle Gagliano Soundfood Episodes Mentioned: “INTO THE MARROW OF BEING: Musings on Nature, Nourishment and Creation with Artist Beatrix Ost” “A COSMO-ETIC APPROACH TO BEAUTY: Synesthetic Alchemy, Renegade Consciousness and Elemental Harmony with Nadine Artemis” Where to Find Danielle and Steven: Spazuk.com Steven Spazuk on Instagram Steven Spazuk on Facebook The REVERENCE Projects Adelson Galleries Also Mentioned in this Episode: Jean Nicolas Ohron - Film maker Janine Benyus - Bio Mimicry TUNE INTO SOUNDFOOD: WEBSITE INSTAGRAM TEXT US ON OUR TELEPORTAL for high vibrational updates on all things SOUNDFOOD @ 1-805-398-6661 MERCURIAL MAIL Subscribe to our newsletter HERE. Connect with our Host: @nitsacitrine Lastly, we would be so grateful if you felt inspired to leave us a review on APPLE PODCAST!
Starting her professional life at Disney World, how could our special guest, Kristin Meyer, not bring magic and Disney Sparkle to the Maumee Chamber? Join Debby and Greg (The Networking Guru and Reluctant Networker, resp.) as they chat with the Executive Director of the Maumee Chamber and discover the Walt Disney quote that has inspired her as she successfully engages colleagues, members, and guests alike. Resources: - Maumee Chamber of Commerce, https://maumeechamber.com/ - V Project, https://www.vproject.org/ Also Mentioned; - Business Network International (BNI), https://www.bni.com/ - Connext Nation (Third Generation Networking) Community, https://connextnation.com/ - Maumee Uptown Business Association, https://maumeeuptown.com/ - Chamber of Commerce Executives of Ohio, http://www.cceohio.com/ - Northwest Ohio Business Alliance, - Ohio Chamber of Commerce, https://ohiochamber.com/ - Women's Entrepreneurial Network, https://www.wen-usa.com/ - Hump Day Happy Hour - Michelle Pommeranz, Financial Advisor at Lehner Carroll Shope Capital Management, https://www.linkedin.com/in/michellepommeranz/ - Higher Ground Advantage Training, Patty Cavins, Founder and CEO, https://www.linkedin.com/in/patty-cavins-b651124a/ - Third Generation Lunchtime Program, https://www.linkedin.com/events/thirdgenerationlunchtime6778745962371313665/ Comments: https://www.facebook.com/TheReluctantNetworker/ https://www.facebook.com/connextnation/ Listen for: [1:35] How to get the participants to pay attention [5:28] Who does the Maumee Chamber serve and how? [8:30] The momentous events: What sets them apart? [11:00] The magic of where she began [14:55] Bringing Disney to the Maumee Chamber [17:00] How networking was important to her success [21:15] Where else can we network? [24:00] Show that you care by showing up [25:50] Her new fun crafting toy! [29:00] V Project [33:00] A last piece of advice More Information: If you'd like more information about our virtual training programs, go to: https://www.connextnation.com/mini-course/ "Porch Swing Days - faster" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 3.0 License http://creativecommons.org/licenses/by/3.0/ --- Send in a voice message: https://anchor.fm/3rdgennetworking/message
This week Matt and Paul continue to talk about their hobby spaces while Matt is in the process of moving. Also Mentioned this week: MinMax Minis Be sure to like and follow us on Facebook, Instagram for WIP photos, scenarios and to keep in touch! Thank you everyone, for your support! Facebook: Hobby Knockout Podcast Instagram: HobbyKnockout
This minisode is a continuation of Episode 29. STEPHANIE revisits the scandal of 40 acres and a mule to talk about Afro-indigenous ancestry as a bridge to discuss land acknowledgement. ALSO MENTIONED: hair beads, Blood Quantum, All my Relations, The Third Wheel, compliments, My Dad Wrote a Porno, On Being, Dr. Maya Angelou, and Stephanie’s illiteracy. For more info about us and to peruse our online shop: SITE
Mark interviews author Mike Branon about his new book. Need help with Hydration & Recovery? Here’s the brand that we prefer to use: Jigsaw Health. And when you use our code to make a purchase, you can save $10 (coupon code: PB3SS10), and support the work that we do here at Third Shot Sports! Check out jigsawhealth.com. Affiliate disclaimer: keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews. We try our best to keep things fair and balanced, in order to help you make the best choice for you. Also Mentioned: mikebranon.com Selkirk Sport Pickleball Coaching International Jigsaw Health
This minisode is a continuation of Episode 26. TUX revisits a shameful time when this country rounded up 120,000 American citizens and put them in concentration camps. He discussed the why and how this all happened. **Please note this episode was recorded the week before Donald Trump inspired a white supremacist insurection on Capitol Hill that resulted in 5 deaths, many injuries, and at least 2 bombs** ALSO MENTIONED: staying racist so you don’t have to get racist, the dark reason behind Victory Gardens, Herstory on the Rocks Podcast, and 2020 Census. For more info about us and to peruse our online shop: SITE
What's a simple step you can take to warm up your connections in any group? Sponsor an event – and it doesn't have to break the bank. Join Greg and Debby as they discuss why you should be getting on the sponsorship train and how you can make it work to build your network within the group. Thank you to ConvoSparker: - Kristin Meyer, Executive Director at Maumee Chamber Of Commerce, https://www.linkedin.com/in/kristin-meyer-9125a2164/ - Colleen Tankoos, Maumee Chamber of Commerce, https://www.linkedin.com/in/colleen-tankoos-295bb05/ Also Mentioned: - 21-21-21 Networking Training, http://connextnation.com/212121 Comments: https://www.facebook.com/TheReluctantNetworker/ https://www.facebook.com/connextnation/ Listen for: [1:30] Why should you sponsor? [2:45] How do you choose the right opportunity? [6:30] Negotiate for the benefits you find of value [9:00] Unexpected benefits [10:30] The expected costs More Information: If you'd like more information about our virtual training programs, go to: https://www.connextnation.com/mini-course/ "Porch Swing Days - faster" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 3.0 License http://creativecommons.org/licenses/by/3.0/ --- Send in a voice message: https://anchor.fm/3rdgennetworking/message
2021 will see the drop serve being allowed in pickleball. Mark made two videos about it (one on the new rules and one featuring Tyson McGuffin hitting drop serves for the first time). In this episode of the show, Mark responds to the comments and questions those videos received. Need help with Hydration & Recovery? Here’s the brand that we prefer to use: Jigsaw Health. And when you use our code to make a purchase, you can save $10 (coupon code: PB3SS10), and support the work that we do here at Third Shot Sports! Check out jigsawhealth.com. Affiliate disclaimer: keep in mind that we may receive commissions when you click our links and make purchases. however, this does not impact our reviews. we try our best to keep things fair and balanced, in order to help you make the best choice for you. Also Mentioned in This Episode: See the first drop serve video here. See the video of Tyson McGuffin here. See the new official rules See the change document Jigsaw Health Selkirk Sport
Guest Darryl Knudsen, Dartmouth '96, was technically a comparative literature major in college, but one could be forgiven for thinking he was a paddling major given the amount of time he spent on the water. Unsuprisingly, he began adult life as a river guide. But when he stood on the banks at one point and realized he didn’t have the tools needed to make the impact he wanted, he took a different course.He embarked on a career in human rights and business—one he needed to forge for himself as there was little in the way of corporate social responsibility in either grad school or businesses. Starting first with socially responsible investment funds, he then found his way into Gap, Inc. where he honed his skills over the next decade and then found himself working globally on everything from improving working conditions to curtailing child exploitation. And once he had the tools of negotiation in the human and environmental rights context, the rivers called him back.In this episode, find out from Darryl how picking the right path in the current—sometimes going with the flow and sometimes against it—while hard, can be transformative …on ROADS TAKEN...with Leslie Jennings Rowley. About This Episode's GuestDarryl Knudsen is Executive Director of International Rivers, an organization devoted to protecting rivers and defending the rights of the communities that depend on them. The tailor-made role allows him to meld his love of rivers with two decades of experience in human rights and global corporate responsibility honed during his time at Gap Inc. and other experiences representing the interests of workers, communities, and environments. Also Mentioned in this EpisodeEstablished in 1920, Ledyard Canoe Club is a student-run organization at Dartmouth College that supports flatwater and whitewater canoeing and kayaking. Executive Producer/Host: Leslie Jennings RowleyMusic: Brian Burrows Find more episodes at https://roadstakenshow.comEmail the show at RoadsTakenShow@gmail.com
We cheers our 46th President of the United States, Joe Biden, while trying not to dunk too hard on a certain sore loser. TUX talks about the history of the Electoral College, voting by mail and peaceful power transfers. ALSO MENTIONED: when the streets be yellin’, Nevada, Wining About Herstory, spicy newscasters with all the receipts, Trump learns to read, and words of warning from Hillary Clinton. For more info about us and to peruse our online shop: SITE
It’s Season 3, y’all! We are back to reveal the three winners of our listener review contest and to chat about the future of our mini podcast episodes. We are shaking things up this season, we hope you join us on our journey! Shoutout to winners UmmmCassie, Maria Milazzo, and Kimbeauxxx who will be receiving some fancypants Beyond Reproach merch. Thanks to everyone who took the time to review us! It really helps the pod and to a lesser degree our self-esteems. ALSO MENTIONED: cocktails that are a P in the A, Hashtag History, making a plan to vote in November, filling the swamp with swamp monsters, and election volunteering. For the TACOS ARE TASTY tote visit: https://linktr.ee/milkshirtcompany For more info about us and to peruse our online shop: SITE
In the last few weeks, Roland has been digging into the theme of creating a superior customer experience. Today, he continues along that theme, with some lessons from Disney, whom we all know are the benchmark in customer experience, the 'happiest place on earth' and all things magical. If you're just joining us today, we recommend you take a moment and listen to episode 190, to hear how customer experience is more critical in 2020 than product or price. If you love this show and it helps you with your business(es), head over to our homepage, https://businesslunchpodcast.com/, and sign-up for our memos. Questions To Consider, Who is not doing business with you, that should be? How do you create micro 'wows' that lead to mega 'wows'? Listen For, • The best ways to hear the voice of your customer. • When to ask your questions. "Reach out to 50 of your recent customers. You'll never get better feedback than having a conversation with them, talking with them and getting their feelings, actions, and beliefs. This is your Primary Research. Ask them before, during, and after their experience (pre-purchase, purchase, and post-purchase). Give them the ability to submit their ideas on how to make your business better. You couldn't possibly get better feedback." Roland Frasier. 14 Ways To Get The Voice Of Your Customers 1. Listening Posts. "Disney actually stations people who are Disney employees, near the points where lots of customers are, that are having different experiences, like buying food or waiting for a ride, and they're listening, "ear hustling," taking notes about what the customers are saying." Roland Frasier 2. Online surveys. 3. Comment cards. (This idea may be as 'old as the hills,' but it still works). 4. Guest opinion reports 5. Usage studies 6. Ideas submit sites. 7. Messenger Apps. 8. Mystery Shoppers. "I will tell you that if you get a professional to do this, it is annoying as hell. Right? But if you can get past being defensive, then you will learn a tremendous amount of information. Fantastic investment, definitely worth it." Roland Frasier 9. Telephone surveys 10. Guest emails 11. Focus groups 12. In-app surveys, 13. Support desk feedback 14. Social listening (everything from Google alerts to expensive social listing applications). PLUS, Listen for, More powerful hacks to create a connection and a superior customer experience. "Even if you have an all online business.. make eye contact and smile. They've done studies that say that if you smile while you're talking on the phone, it puts you in a different state, and the people on the other end will actually realize it". Roland Frasier Mentioned In Today's Episode Business Lunch with Roland Frasier is brought to you by Scalable Podcasts and we'd also like to thank our partner, Conversion Fanatics, for their support. Go to ConversionFanatics.com for a free proposal today and tell them we sent you - because traffic without conversions is just sad! Also Mentioned, Be Our Guest Book Thanks so much for joining us this week. Want to subscribe to Business Lunch with Roland Frasier? Have some feedback you'd like to share? Connect with us on ApplePodcasts and leave us an honest review! Your feedback will help us improve the show and connect us with more high flyers like you. Click to find us on Apple Podcasts and other podcast players. Follow Roland Frasier On Facebook On Instagram Through his Website Follow Business Lunch Podcast On Twitter On YouTube
One of the many repercussions of the coronavirus pandemic has been the drastic financial impact it's had on millions of Americans and billions of others around the globe. What lessons will we learn from a worldwide lockdown that led us to the economic brink? How will we be smarter and shrewder about our finances and careers going forward?For answers to that, Thomas turns to his friend Farnoosh Torabi, author, podcaster and commentator on all things money-related. Her insights provide both a dose of reality and a dash of hope as we navigate the continued fallout from the shutdowns.For more on Farnoosh, visit here:Website: https://farnoosh.tv/Facebook: https://www.facebook.com/FarnooshTorabiInstagram: https://www.instagram.com/farnooshtorabi/Podcast: https://podcast.farnoosh.tv/Also Mentioned in this Episode"The Gold Diggers' Song" ("We're In the Money") as performed by Rosemary Clooney: https://www.youtube.com/watch?v=RBCbRj_F8NEYou Deserve a Break Today: https://www.youtube.com/watch?v=BqRH8wEsaVQFor more on Mister Manners, Thomas Farley, please visit www.mister-manners.com and follow the show @WhatMannersMost on Instagram and @MisterManners on Twitter, Instagram and Facebook.Thanks so much to "What Manners Most" producer Martin Burgess. Follow Martin @MartinXBurgess on Instagram.Stay healthy, safe and mannerly, everyone! See acast.com/privacy for privacy and opt-out information.
In conversation with New York-based wedding planner Mikie Russo, a man who has overseen wedding soirées for celebrities including NSYNC member Joey Fatone; Kevin Jonas of the Jonas Brothers; and Shark Tank's Robert Herjavec, Mister Manners explores the fascinating world of coordinating nuptials.Hear Mikie's thoughts on how to make couples and their families happy, along with his strategy for handling the inevitable facets of the special day that go wrong.And yet, a wedding program with a typo or a centerpiece with wilty flowers are child's play at a time when couples getting married are hanging on every bit of news regarding the COVID-19 pandemic. It's a fair bet that planning a wedding has never been this challenging. There are so many unknowns in the mix that a day meant to be among the most joyous any of us ever experience has become a source of confusion and frustration. Tune in for the advice Mikie has been giving to his clients—all the while bearing in mind the inevitable etiquette issues associated with both postponing and not postponing.For more on Mikie, visit here:Website: https://www.michaelrussoevents.com/Facebook: https://www.facebook.com/MichaelRussoEventsInstagram: https://www.instagram.com/mikierusso/Also Mentioned in this EpisodeFather of the Bride (1950): https://www.imdb.com/title/tt0042451/Father of the Bride (1991): https://www.imdb.com/title/tt0101862/The Wedding Planner (2001): https://www.imdb.com/title/tt0209475/For more on Mister Manners, Thomas Farley, please visit www.mister-manners.com and follow him @MisterManners on Twitter, Instagram and Facebook.Thanks so much to "What Manners Most" producer Martin Burgess. Follow Martin @MartinXBurgess on Instagram.Stay healthy, safe and mannerly, everyone! See acast.com/privacy for privacy and opt-out information.
There has not been an awful lot to laugh about these past few months, and yet, where would we be without the occasional moments of levity about the predicaments of pandemic?In this episode of the "What Manners Most" podcast, Thomas interviews standup comic and audience warmup man Tom Kelly. A comedian who cut his teeth on shows such as The View and Good Morning America, Kelly reflects on the outlook for a career—and a culture—presently without comedy clubs or studio audiences. What does the future hold for comedians--and for comedy in general, and how will laughter continue to carry us through these unsettling and unprecedented times?If you have questions of etiquette or suggestions for a future show topic please send them to info@whatmannersmost.com.For more information on all things modern-manners related, please follow Thomas on Instagram and Twitter@MisterManners and on Facebook at www.facebook.com/mistermannersFollow Tom Kelly Here:Website: https://thomasjkelly.com/Facebook: https://www.facebook.com/TomKellyShowYouTube: https://www.youtube.com/user/TomKellyShowInstagram: https://www.instagram.com/tomkellyshow/Also Mentioned in this EpisodeDavid Letterman: https://en.wikipedia.org/wiki/David_LettermanTom Kelly on The View: https://www.youtube.com/watch?v=O8XGv4TOrFUTom Kelly Meets Leonard Nimoy: https://www.youtube.com/watch?v=nhCzWoBpOGgThanks so much to "What Manners Most" producer Martin Burgess. Follow Martin @MartinXBurgess on Instagram.Stay healthy, safe and mannerly, everyone! See acast.com/privacy for privacy and opt-out information.
Thought you could escape mentions of Tiger King? We have mentioned it as well! Briefly, but we did it! We also discuss Resident Evil 3, Bleeding Edge, Saints Row 4, My Time in Portia, and HEY TIGER KING IS WEIRD!
In this episode we speak with Florian Neuschwander an inspiring German runner who just set the World Record for fastest 50k on a treadmill! Plus coach Angie shares tips on how to stay fit when you are isolated at home. And we hear from a MTA coach living with his family in China under home isolation since January. Interview with Florian Neuschwander On February 27th Florian set the new treadmill 50k World Record by running a 2:57:25 in Red Bull Athletes Performance Center in Thalgau, Austria. The previous record was held by Mario Mendoza and before him by Michael Wardian. He is a 2:20 marathoner, winner of the TransRockies 120 mile stage race, the Sean O’ Brian 100k, Wings For Life Run, Essen Marathon, and Rennsteiglauf 73k. In this conversation we ask him about why he became a distance runner, how running in the Rockies compare to the Alps, his Prefontaine tattoo, and his awesome treadmill World Record. Also Mentioned in This Episode Florian’s online links. Instagram | Facebook | Run with the Flow The “Social Distancing” Run of 2020, in honor our un-run races. Registration is open. MTA Coaching Services, we train athletes all over the world. On-Running Shoes -experience what running on clouds feels like. Magic Spoon Cereal -Breakfast cereal with with 0 sugar, 12 grams of protein, and only 3 net grams of carbs in each serving! The post Interview with Florian Neuschwander, Treadmill Champion appeared first on Marathon Training Academy.
Because of the Corona Virus so many spring races have been cancelled or postponed. It’s really felt like dominos falling! Just this past past week we’ve learned that the Boston Marathon will be moving to mid-September and London will be early October. And given the seriousness of the Covid-19 virus it’s important to take these safety precautions. Cancelling large events and social gatherings can save lives by flattening the curve of infection. But what do you do now that your race is cancelled?How to Stay Motivated When Your Race is Cancelled or Postponed Here are some practical ways to cope: Take time to be disappointed. Remember your “why”. (See our 10th anniversary episode). Limit your time on social media if it’s increasing your anxiety. Remember that running is a boost to your physical and mental health and is good for the immune system. If your race has been cancelled or postponed keep in the rhythm of your normal training cycle Readjust your training focused on a future race/goal. I keep telling myself that the training is what helps me stay strong, not the race itself. The race is a celebration of all the hard work, but that doesn’t mean I can’t celebrate in other ways. Also, I keep looking for smaller races that aren’t likely to be cancelled. –posted by Yali W. in the AcademyHow to adjust your training: Here is a question from Kim that captures what many runners are thinking, Hi, Are you guys going to talk about what we should do in terms of training when a marathon is postponed 1 or 2 months later? Should we simply go back 1 or 2 months earlier in our training plan? Should we take a few days off? Should we maintain current milage every week until we’re back on training schedule? Any advice would be greatly appreciated! Thanks a lot -Kim from Quebec Thanks for the question Kim! I recommend . . . 1. Keep running the normal number of days per week. Staying in a consistent rhythm is very important during times of uncertainty. The same goes for strength training. Even if you can’t go to the gym look for workouts online that you can do at home. There’s a lot of great core and body work exercises you can be doing even if you don’t have weights or machines. 2. If your marathon has been postponed 2+ months into the future or cancelled there’s no need to keep doing super long runs (over 16 miles) unless you want to. Many races are offering a virtual option so if you want to take part in that you’ll need to keep your training plan going as planned. Otherwise doing 3-6 miles on your weekday runs and alternating between 8-14 miles for long runs will keep you in good shape with the ability to jump into the last few weeks of a marathon plan when the social isolating has passed. 3. Remember that your fitness level is not a waste. The physical and mental strength that you’ve built is a great resource during a time of stress. If you stay focused the extra weeks or months of training is only going to be of benefit to you with your running goals. It can actually be a good thing to have extra weeks in your training cycle. This can be an opportunity to go into your race even more prepared. If your race has been moved weeks or months into the future you can restart a training plan the appropriate number of weeks out. Announcing the “Social Distancing” Virtual Run So many people have asked us to do a virtual race in leu of the many many cancelled or postponed races this spring. So we’ve been hustling over the last few days to put an event together, complete with it’s own one-of-a-kind finisher’s medal. SEE DETAILS AND REGISTER HERE Registration is open to all distances 5k and up! Also Mentioned in this Episode Athletic Greens -Go to www.athleticgreens.com/mta and claim your special offer today – 20 FREE travel packs valued at $79 with your first purchase. A Trio of Conditions -great article by Dr. Justin Ross about why we get anxious when our marathon is cancelled. Social Distancing Run -virtual event we are hosting. The post How to Stay Motivated When Your Race is Cancelled appeared first on Marathon Training Academy.
For some people dreaming big seems to come as naturally as breathing. They’re always thinking about a next adventure or challenge to take on. But for some of us who may struggle with anxiety and self-doubt setting goals can be much harder. I have to admit that my first thought after hearing about a big goal or challenge is often, “I could never do that.” That’s how I responded to two ladies who were telling me about the requirements to join the Marathon Maniacs club. Deconstructing a Huge Running Goal It was the morning before my 4th marathon and I was thinking back about how challenging it had been to train for the marathon with a 6 year old, a 4 year old, and an 8 month old who I was still breastfeeding. Just getting through daily life often seemed like a challenge which is why my reaction to doing two marathons in two weeks or three in ninety days seemed impossible. After my 4th marathon in 2011 Of course looking back nine years later I see that it was possible and how it all came together. After I finished three marathons that fall within ninety days it definitely reset my definition of what was possible. It wasn’t long after that the idea of running a marathon in all 50 states started to take shape. Some years it felt like I was hardly making any progress toward my goal. When I went through my hormonal imbalance I wondered if I’d ever feel good and enjoy running again. Have you ever thought or said, “I could never do that”? Maybe a half marathon, a marathon, an ultra, or getting faster still seems so out of reach. You’re not alone if you feel intimidated by big goals. Or maybe you don’t have a problem setting big goals but you do struggle with the follow through. Maybe you’ve abandoned many a training plan midway through when life got in the way. Maybe you’ve settled for not getting faster because it’s a lot of hard work. I believe that having short term and long term goals is positive and healthy. If you want to challenge yourself and do bold things it’s first important to look at a few factors.Think big but start small. When I first started the thought of doing one marathon was overwhelming. Running a marathon in all 50 states wasn’t even on my radar. With every challenge you overcome you become a new and stronger version of yourself….capable of taking on more. Remember that the training run you do today is working to make you into the badass runner that you want to be. Doing that strength work and getting more sleep are the things that are going to help transform you from accomplishing small things to eventually accomplishing much more. After my 63rd marathonRemember that you are capable of more than you think. And it’s totally fine if a certain goal that “everyone else” is doing doesn’t appeal to you. I’ve had people as me when I’m going to do a 100 miler. At this point that distance doesn’t really appeal to me. Whatever goal that you set remember that the mind is still a battle ground, whether it’s your first 5k or your 63rd marathon. You’re going to have all sorts of interesting things running through your head, many of which aren’t helpful. Start to feed yourself positive affirmations on a regular basis. It’s like eating your veggies first. They’re good for you and you won’t have as much room for other less healthy options.Be far sighted and near sighted! Look ahead but also look right in front of you. Any trail runner knows that it’s important to pay attention to the path right in front of you. Get too caught up in looking around and you’re liable to trip on a root, rock, or hole and fall. But if you don’t take time to look around and appreciate the view you’re also not getting all that you could out of the experience. It’s the same with goal setting. It’s important to look ahead and plan. To keep an eye out for obstacles in front of you. But it’s equally important to look around and appreciate how far you’ve come. One way you can enjoy the journey is to appreciate the little victories (or vistas if we stick with the trail running analogy). We often expect the finish line or the end of a big goal to be some sort of nirvana. But most of the truly meaningful moments come along the way . . . as you struggle, as you celebrate the little wins, as you grow in strength and resilience. medals from my 50 states goal I think one of the interesting things about racing is that you never know if your best race is behind you or ahead of you. When I think about running sub-3:20 there’s always that thought that I’m capable of more. But life can be unpredictable and there are many things that we can’t control. We can only show up day after day and do our best. I’ve heard from a lot of 40+ women that this was very inspiring to them. It’s good to know that we can go through ups and downs in our running and still be capable of running PR times after age 40. The map is now totally filled in! Hover over each state to see which races I did.Also Mentioned in This Episode Karen Hendricks -Harrisburg runner and writer for The Burg who is doing 50 races for charity to celebrate turning 50. MetPro.co, a concierge nutrition coaching company. Angie has lost 32 pounds working with a MetPro nutrition coach. To see if MetPro is the solution you’ve been looking for, take their Metabolic Assessment and schedule a complimentary consultation with one of their experts go to MetPro.co/mta Drury Hotels -Where the extras are not extra. Save 15% on your room through our link. The post Deconstructing a Huge Running Goal appeared first on Marathon Training Academy.
In this episode Coach Angie discusses the importance of working on your weak areas in marathon training so that you can become a stronger version of yourself. Plus we speak with an Australian runner who is mobilizing the running community to support those affected by the divesting bushfires. Working on Your Weak Areas The episode was inspired by something I read recently by Coach Jason Koop titled “Work on Your Ultrarunning Weaknesses This Winter.” The gist of it was that it’s important to work on your weak areas in the off season. The “off season” may not necessarily happen for you during the winter months but it’s important to step back from hard training for a period of time each year (especially if you’re a hard-driving Type A runner). The Off Season This year my “off season” was during the months of July and August. I didn’t stop running but I gave myself permission to just run for fun and include some other exercise activities into my schedule (more strength training, rowing). Then I had the drive and energy to come back in September and hit it hard in preparation for my fall running goals. We often don’t think about our weak areas until we’re in the thick of training and something is rearing its ugly head. Being proactive about getting stronger is basically about prevention. It’s far better to stay healthy than have to fight back from injury. There are numerous examples of what could be a weak area and this will vary from runner to runner. What Are Weak Areas? Rest-you skip rest days, race several times per year, and schedule each day full of workouts. Strength Training-you rarely if ever strength train and find that you don’t have the strength or stamina that you want. Maybe you’re very hard on yourself if you don’t perform how you want and look to running for the majority of your identity. Injury- you’ve had niggles or injuries popping up (or seem to get injured a lot). Pacing-you struggle with pacing your runs (you start out strong and dwindle down by the second half). Mental Strength- You psych yourself out before starting challenging runs or workouts, find that you “have” to walk at a certain point in long runs no matter your pace or effort level, or have a mental block at races. Nutrition- Maybe you’re having trouble dialing in your nutrition. You train hard but seem to undo some of your efforts by uncontrolled eating or not eating enough. These are just a few examples and there are even more areas I could mention. Deep down each of us probably know what our weak areas currently are. And it’s likely that if you don’t currently know the process of training for your goal race will reveal them. The good news is that you’re not alone. Here are some common weak areas . . .1. Rest If you’re a Type A person, have a busy life, and put a lot of pressure on yourself it’s likely that you’re not very good at resting. In modern life rest has been made to look like a weaknesses while overwork and stress have become badges of honor. People often complain about how busy they are and how little they sleep at night. Long term overwork and stress will do you physical, mental, and emotional harm in the long term. It’s important to reframe how you view rest to make it work for you. Start to look at rest as preventative medicine. This means you rest before you feel like you need to. If you wait until you’re exhausted it’s often hard to make up for lost ground. Reframe the concept of rest as enjoying the fruit of your labor. A good first step if you know that rest is something you need to work on is to schedule one rest day from training every week. Try to make that day as low key as you can to rest your body and mind. I consistently take one day off every week. Each runner’s rest day may be designed a bit differently but if you’re doing it right you should feel rejuvenated and ready to go the next day.One Rest Day Per Week If you recognize that you need to improve the quality and quantity of your sleep you may want to invest in a sleep tracker. This will give you some good data on how much you’re sleeping and any basic patterns that you have. There are various watches and devices (Coros Apex, Whoop, Oura Ring, etc) that will track the amount of sleep and types of sleep stages that you’re going through. Looking at this along with your resting heart rate (increases can indicate lack of recovery) and heart rate variability (HRV) will determine if your body is resetting and adapting to your training.Improving Sleep Quality There are many things that you can do to improve your sleep. These include keeping your sleeping environment dark (consider blackout curtains and a sleep mask), cool, quiet (or use a white noise/sound machine), stop using screens at least an hour before bedtime to block the amount of blue light, dim your environment or wear blue blocking glasses 2-3 hours before bed, avoid working out at least 1-2 hours before you want to go to sleep, avoid caffeine 8 hours before bedtime if you’re sensitive to caffeine, and try to get into a regular sleep schedule.2. Strength The fact is that none of us have perfectly balanced bodies. Even professional athletes have to regularly work on their strength. Most of us tend to be too sedentary in daily life and even if you’re a runner a large amount of sitting isn’t good for you. Posture and muscle strength tends to suffer the more we sit. Signs that you need to work on your strength including dealing with niggles or injuries, fading toward the end of a workout or race, and dealing with chronic discomfort like back pain. The solution to improving your strength may include working with a PT for those with current injuries, working with a strength coach if you’re not sure what to do, or being more consistent about implementing a regular strength training program. A couple years ago I paid for several sessions with a strength coach so that we could develop a routine to address my weaknesses and so that they could watch my form. If you’re just starting out with weight training it’s important to begin with good form habits before you begin loading on the weight. When it comes to strength you don’t need to set aside a huge chunk of time every day to improve. You may need to schedule in a 30-40 minute strength session once a week along with smaller chunks of strength work 1-2 times per week. Build it into Your Routine You can incorporate strength work in smaller burst that fit into your day. This will depend on your activity level and type of job. It may include things like getting up every hour from your desk for some movement (walking, push ups, plank, squats, hand stands, a few yoga movements) or pairing core work with watching TV or listening to an audiobook. You can even do exercises while you brush your teeth (I do one leg exercises like hip abduction movements every night).3. Nutrition This is an area where a lot of us struggle. I’ve mentioned before that I’m very disciplined in the area of exercise but tend to easily fall apart when it comes to nutrition. One of the consistent messages you’ll hear about improving your running performance has to do with nutrition. Many runners are under-fueling their bodies and not taking in the needed amount of macros to maintain and build muscle and keep the bones healthy. This can be from disordered eating, a desire to lose weight, or simply from being so busy that they forget to prioritize eating. Natalie, my nutrition coach, says that most women she works with are afraid to eat more. They sometimes view food as the enemy rather than a way to give them strength and energy to achieve their goals. Some runners use their training as an excuse to party it up in the food department and eat whatever they want. Then they’re frustrated that they’re not making improvements in their speed or body composition goals. It can be a tough balance because food should be enjoyable. A lot of activities are based around food and drink and it can be easy to get caught up in tons of “special” food moments. When you add up celebrating people’s birthdays, post-race indulgences, eating out, and holidays it’s no wonder why people struggle with making progress in this area. Nutrition can be an area where seeking help and accountability is important. If you recognize signs of disordered eating in your life you owe it to yourself to reach out for help. It can be a scary process of realizing you need to change but the dividends are rewarding. A perfect time to dial in your nutrition and fueling is in the off season so that when you start your training plan you have a proven system in place. You’re only going to get the best out of yourself if you’re truly honoring your body and giving it the nutrition that it needs.4. Mindset We all have areas where we lack confidence and we’re often the hardest on ourselves. We may struggle with fixed mindsets (or untrue thought loops) that we accept as true. Some of these mindsets have been part of our lives for years and they can be tough to change. It takes true intentionality to challenge negative thoughts and substitute more helpful ones in their place. Focusing on gratitude is a key way to change your mindset. It’s a lot tougher for negative thoughts to intrude when you’re listing things you’re thankful for. Gratitude Written and verbal affirmations are also powerful. These should be personal to your situation and goals. Examples could be “I am strong, I am confident, I am a marathoner.” It’s not easy to work through a lack of confidence but you’ll notice that success builds upon success. When you keep promises to yourself you build a stronger positive identity. Another aspect of building mental strength for running is deciding to enjoy the process of training. We often focus so much on the destination (finish line) but we often learn the most on the journey. If you’re looking to running to find self acceptance then at some point you’ll be let down. You can’t PR every race and there will always be someone who is faster or running farther. Basing a large percentage of your identity on running can let you down. If you struggled mentally during your last training cycle or race the off season can be a great time to read good books and listen to podcasts on mindset. Identity If you deal with negative thoughts and feelings that resist your efforts to change consider working with a trained therapist, sports psychologist, or counselor. Sometimes we need a coach for our mind. Good books to consider that will help you build mental strength include “Peak Performance” by Brad Stulberg and Steve Magness, “Mind Gym” by Gary Mack, and “Let Your Mind Run” by Deena Kastor, 5. Consistency The best results come to those who are consistent over time. This is true in whatever field you’re trying to succeed in. If you’re not a Type A runner then consistency with your training is probably something that you struggle with. Consistency doesn’t mean that you’ll race year round or push yourself to the max every single day. However, it does mean that you develop strategies and habits to stay healthy and in shape year round. This will involve maintaining a solid running base year round and not going from zero to sixty between the off season and your training cycle. A large percentage of running injuries happen when people jump into training without a solid running base. If you go from haphazardly running a few times a month into a marathon training plan chances are it won’t go well. If you struggle with staying in a routine and staying motivated (where you’re prone to yo-yo training) it’s important to find a community to support you and give you accountability to stick with your goals. Consistency can also be developed by changing your mindset. If you start to see yourself as a runner then you’ll identify with the actions of being a runner. If you identify as a fit and healthy person then you’ll want to take the actions that will keep you fit and healthy. Sometimes we struggle with lack of consistency through no fault of our own. Maybe you went through a period of injury and have to start back from scratch. Maybe you’ve had a serious illness or surgery that required off time. Maybe you’re pregnant or just had a baby and are facing the process of rebuilding your running base. In these instances consistency will require that you start back slowly and gradually. In your mind you may be someone who runs a certain pace, can comfortably go a certain distance, or has particular race finish times. But if your body is not in the same place where it used to be then you have to honestly address what your weaknesses are and make a plan that starts where you are. It can be frustrating to feel like you’ve lost ground but being kind to yourself physically, mentally, and emotionally is the best path to getting back to where you want to be.Take Action Even the most amazing runner has things they need to work on to be at the top of their game. Here are three steps to help you take action. Acknowledge your weak areas (and we all have them). Denial doesn’t do us any favors and won’t be productive to creating the change we want to see. People aren’t going to judge you for having weak areas because everyone has them. If you find that someone is judgmental their judgment is saying more about them than it is about you. Judgment is a mirror, not a window. Usually we’re the hardest on ourselves. Acknowledging your weak areas starts by listing any areas you’ve struggled in during the last year. Recognize when you can’t go it alone. My first tendency is to try and fix things myself. But it’s okay and positive to ask for help. We can’t know everything or be able to fix all our weaknesses alone. Maybe you’ve tried to change and address your weak area before but haven’t made the progress you wanted. Maybe you started out strong and then gave up when you hit a wall with the issue. Whether you’re struggling with injury, your mental strength, knowing how to appropriately push yourself, or your eating habits there are people who have been down the same road before. It’s important to reach out and let others help you find solutions. It’s not a weakness to need accountability and advice. Develop a Plan. Once you’ve identified your weak area(s), figured out what you need to do to find solutions, and sought help if you need it you’ll need an intentional plan. It’s good to have a big goal or long-term perspective but we need to break it down into practical application. This practical application will consist of things that you do on a daily, weekly, and monthly basis. For Example . . . Maybe you’ve dealt with chronic injuries or gait problems. You’ve identified that the problem is a lack of strength and that you need a rehab plan to rebuild your body stronger than ever. For a couple of years I dealt with high hamstring issues, especially during the later miles of a marathon. It got so bad at one point that it was painful to sit for any length of time. I finally recognized that my glutes were weak and that was why my hamstrings were taking over and dealing with increased strain. I started doing regular glute strengthening exercises, avoided over-stretching my hamstrings, and eventually the issue subsided. Now I’m religious about doing lower body strength work and my hamstrings are much happier. I recommend that you not skip leg (or glute) day because runners are notorious for having weak glutes and this can cause problems down your kinetic chain. If you recognize that you don’t know what to do to rehab your problem area it’s probably time to reach out for help. If you know what injury/issue you constantly deal with then you could use something like The Resilient Runner program developed by PT Ben Shatto. If you’re not sure what the underlying issue is then you’ll want to find a qualified sports medicine professional to help you diagnose the problem. If you’re not sure who to see get recommendations from other runner friends or your local running store. You don’t necessarily want to see someone who doesn’t have experience with runners because their solution may be “just stop running.” Be an advocate for yourself if you’re dealing with an injury and don’t be afraid to see a second opinion. We’d encourage you to take inventory at the beginning of this year and identify any areas you want to work on. It could be including more intentional rest, building better strength, dialing in your nutrition, developing a stronger mindset, or being more consistent. It’s not easy to change but if you acknowledge your weak areas, build a support system, and are intentional you’ll become a stronger person (in both running and life). Also Mentioned in This Episode The Relief Run -Run or walk a half marathon or 5k anytime/anywhere over the 17th – 19th of January. 100% of your $50 registration fee will go to the Australian Red Cross: Disaster Relief and Recovery Fund. MetPro.co, a concierge nutrition coaching company. Angie has lost 32 pounds working with a MetPro nutrition coach. To see if MetPro is the solution you’ve been looking for, take their Metabolic Assessment and schedule a complimentary consultation with one of their experts go to MetPro.co/mta The post Working on Your Weak Areas appeared first on Marathon Training Academy.
STORIES DISCUSSED THIS WEEK • Discovery, Netflix and Epidemic Sound in the spotlight as the debate around audio-visual royalties gains momentum (https://completemusicupdate.com/article/discovery-netflix-and-epidemic-sound-in-the-spotlight-as-the-debate-around-audio-visual-royalties-gains-momentum/) • Tencent’s Universal Music stake could go up to 30% (https://completemusicupdate.com/article/tencents-universal-music-stake-could-go-up-to-30/) • Dispute between Soundgarden and Chris Cornell’s widow goes legal (https://completemusicupdate.com/article/dispute-between-soundgarden-and-chris-cornells-widow-goes-legal/) ALSO MENTIONED • 20 Years Of CMU series (https://audioboom.com/playlists/4621027-20-years-of-cmu) • Top Ten Music Industry Legal Battles series (https://audioboom.com/playlists/4629575-top-ten-music-industry-legal-battles) • Buy the Dissecting The Digital Dollar book (http://amzn.to/2Due7th)
In this episode we speak with running shoe expert Brian Metzler author of the new book Kicksology -the Hype, Science, Culture, and Cool of Running Shoes. Plus Angie shares tips on how to get the most out of your shoes . . . And you will hear from a runner who’s been listening to the MTA Podcast since the very beginning. Interview with Brian Metzler Brian Metzler has tested more than 1,500 pairs of running shoes and written for Runner’s World, Men’s Health, Outside and GearJunkie. He’s also the founding editor of Trail Runner Magazine. His new book is called Kicksology -the Hype, Science, Culture, and Cool of Running Shoes, published by VeloPress. He lives and trains in Colorado. In this conversation we discuss the evolution of running shoes from the over-built (heavy) sneakers of the late 80’s and 90’s to the Minimalism Movement that swept through 10 years ago giving rise to shoes like Vibrams and Newtons to the carbon plate technology of Nike Vaporfly and Next% hitting the shelves today. Plus brands like Hoka, Altra, and On-Running that stand out from the competition with their unique design concepts. You will also hear some tips on how to choose the right shoe for you and why it is wise to have a “quiver” of shoes to rotate during training. Big thanks to all the Academy members who sent in questions! And Thanks to Our Episode Sponsors . . . Angie has run her last five marathons in OnsOn-Running Speaking of running shoes, our go-to shoes right now are made by the Swiss company On-Running. On was born in the Swiss Alps with one goal: to revolutionize the sensation of running. The entire company is based around the idea of zero-gravity running and On has quickly become the fastest growing running brand in the world. What makes On different is its emphasis on a clean and minimalistic design as well as its sole technology which gives you the sensation of running on clouds. And they have a full range of shoes and apparel to power your full day, on and off the trail. Their shoes also come with a 30 day money back guarantee should you need to return them. Finally a green drink that tastes good!Athletic Greens The Athletic Greens ultimate daily all-in-one health drink with 75 proven vitamins, minerals and whole food-sourced ingredients makes it easier for you to get comprehensive nutrition without the need for multiple pills, powders or complex routines. Whether you’re taking steps towards a healthier lifestyle or you’re an athlete pushing for better performance, Athletic Greens takes the guesswork out of everyday good health. Jump over to athleticgreens.com/mta and claim their special offer today – 20 FREE travel packs valued at $79 with your first purchase. Also Mentioned in This Episode The Chirp Wheel+ back pain relief wheel. It’s designed with a 5-inch width and spinal canal that cradles your spine and gives your muscles a 4-way stretch. They can also be used to roll out other areas of your body. Get your Chirp Wheel+ 3-Pack for 15% off with code MTA. MTA Meet Up at the San Antonio Rock ‘n’ Roll Marathon. Trevor will be running the San Antonio Rock ‘n’ Roll Half Marathon on December 8th. Please let us know if you will be there too. A pre-race diner meet-up (Mexican food of course) is in the works. MTA Coach Athena Farias will be there too! Here is the FB event page: https://www.facebook.com/events/534288650726942/ Congrats to Academy member and long time listener Debbie Gelber (who is also featured on this episode) on finishing marathon #33 at the Authentic Athens Marathon! The post The Running Shoe Episode! appeared first on Marathon Training Academy.
In this episode Angie recaps the Hartford Marathon in Connecticut -her 60th marathon and fastest to date. Plus, Trevor talks about his experience at the Kaisermarathon in Austria. And in the quick tip segment you will hear how to set yourself up for a marathon PR.Hartford Marathon Race Recap The 26th edition of the Hartford Marathon and Half Marathon was held on Saturday, October 12, 2019. This is a non-profit race and $7.5 million was raised for charity. This was my 47th state in my 50 State quest and my 60th marathon overall. My A goal going into this race was to break 3:30, my B goal was to PR (faster than the 3:35:41 set back at my 9th marathon in 2012), my C goal was to BQ (less than 3:40), and my D goal was to run my very best. I’ve been visualizing breaking 3:30 for the past several months and at the expo there was this board where you could write your goal. Although I felt a bit sheepish about it I wrote “break 3:30”. Based on how well my training had gone I knew I had it in me if all the necessary factors would come together on race day. Pre-Race: The expo was held at the XL Center in downtown Hartford and it was a nice mid-sized expo. I got my bib, my corral seeding sticker, race shirt and bag, and then walked around. Of course I had to stop by and say hi to Katie at the UCAN booth. Race Morning The starting line area is right by Bushnell Park, close to the State Capitol, the Bushnell Building and the State Library & Supreme Court. I found my way to B corral which was for runners who’d posted a sub-4:00 marathon and went to the very front where the 3:30 pace group was located. I kind of felt like a fraud being up there. But I knew if I wanted to attempt breaking 3:30 I needed to give myself every advantage. Even though I had a lot of nerves I kept telling myself that I was just excited and was prepared to give it my best. The weather was absolutely perfect for a marathon. It started out in the low 50’s and got up to low 60’s by the time I finished. It was mostly overcast with some wind.The Course The marathon and half marathon courses split pretty quickly which reduced congestion. They also had a marathon relay with several relay exchange points along the course and there was a 5k that had a different course. I’d heard that the half marathon course was more scenic but the marathon was quite nice too. We ran along the Connecticut River and near Riverside Park and Great River Park for a stretch. The half marathon had a time limit of 3 hours and the marathon time limit was 6 hours. There was an out and back section from mile 13 and the turn around just after mile 17. The course advertizes as having some rolling hills and the hills at mile 17 and mile 25 felt the most challenging. They seemed to have reliable pace groups out on the course. I started just in front of the 3:30 pace group and my goal was to stay in front of them for as long as possible and then hang on when they passed me. They caught up to me at mile 25 and after that I stayed right on the 3:30 pacer’s shoulder before passing them in the final stretch.Aid Stations There were frequent aid stations along the course stocked with water, Nuun energy drink, and some with gels. The race estimates that they serve 11,232 gel packs. 9,400 gallons of water was served at aid stations. The marathon works hard to make the event as environmentally friendly as possible. The 142,000 paper cups they use are fully compostable and 13,785 pounds of trash is diverted from landfills. 29,350 volunteer hours are donated to make the races possible. The volunteers that I interacted with were all helpful and encouraging. For my fueling I had a Generation UCAN bar with my breakfast about an hour before the race. Then I carried 2 UCAN bars and took them at intervals washed down with water from the aid stations. I also had some caffeinated chews that I used to boost my energy in the last few miles. Use the code MTAHARTFORD for 15% off your UCAN order. New customers use the code MTA25 for 25% off. The Finish The finish line is absolutely beautiful. The finish goes under the Veteran’s Memorial Arch and the street is lined with 500 autumn mum plants to decorate the final stretch. There are lots of cheering spectators in the last 0.2 miles making it extra exciting. This year there were 1,493 marathon finishers and 3,710 HM finishers. Viewing the finish line the day before the race. The post-race area is in Bushnell Park which has lovely walkways and an antique carousel. There was a ton going on post-race and a party atmosphere with a live band, beer garden, and great food area (choices included fruit cups, chips, granola, donuts, bananas, chocolate milk, bagels, and veggie rice bowls). They also gave out a reusable water bottle, heat sheet (they estimate seven thousand are given out), and an awesome medal which has the Capitol Building and Veteran’s Arch with a stained glass look behind it. The race shirt was long-sleeve in soft cotton and another perk was free race photos and finish line video. My Experience: I knew my training indicated that I could have a good marathon in Hartford if everything came together. Of course 10 days before the race I started feeling really fatigued and having symptoms that indicated I was coming down with a cold (taper troubles). I did everything I could think of to feel better and finally decided that it was fall allergies bothering me. I also knew that my period was scheduled to start on marathon day which is a wild card that many of us ladies have to deal with. There are some things you can control and others you just have to roll with.Gratitude and Courage Two core values that I’ve been thinking about lately are “gratitude and courage.” Each person will apply gratitude in different ways and each person will have individual ways that they can be courageous. I wanted to bring these two elements into the marathon with me. I felt good on race morning and was cautiously optimistic about a PR. The weather was looking perfect and I knew all I could do was to go out there and give it my best. Waking up on race morning I saw that Eliud Kipchoge ran 1:59:40 in Vienna to go sub-2:00 in the marathon and that was so inspiring. To see his smile and wise words about pursuing your dreams gave me more motivation to go out and do my best.Keep Pushing On my Race Ready ID (which I wear on my watch) I put the mantra “keep pushing” and that’s exactly what I did. I decided not to settle back and get comfortable on any mile but instead stay relaxed, stay grateful, and be courageous. I focused hard on keeping my self talk positive. If I was going up a hill I’d say something like “good thing you trained on hills” or “this hill is smaller than the one’s back home.” I specifically looked for beauty around me (which wasn’t hard considering the fall foliage in New England). If I felt my focus drifting I brought my attention back to the present and told myself to have courage. It looks slightly different to keep pushing depending on what mile you’re in because you don’t want to push your effort too hard in the early miles. And it gets significantly harder to keep pushing as the miles increase. I knew I’d have to keep my pace at 8:00 minute miles to break 3:30 so in the earlier miles I allowed myself to run a bit faster to make up for any later miles that might end up being slightly slower. But I didn’t obsess about my pace or splits and only looked at my watch to see my mile split when it buzzed. Breaking 3:30 At mile 23 I knew that if I held the pace and nothing went wrong I’d be able to break 3:30. The 3:30 pacer caught up with me just before mile 25 and I knew that I’d hang on with everything I had. The last mile felt tough with the final hill but I passed the pacer and was able to accelerate in the final stretch. I knew that I could finish strong and couldn’t wait to see the 3:29 on the clock. I also felt so grateful to be running my 60th marathon and be strong and healthy. When I crossed the finish line I felt emotional with gratitude. It was awesome to meet my goal of breaking 3:30 and set a PR. My last PR of 3:35:41 was set at my 9th marathon back in 2012. So this new PR of 6 minutes and 9 seconds was over 7 years in the making. As far as results go I was 256/1,111 overall, 59/384 females, and 6/74 in my age group. My official time was 3:29:32. I got to see Academy members Shira and her husband Chris along with Jo just after crossing the finish line. It was rather amusing that I was able to run strong the final stretch but when I started walking through the finisher’s area my body started seizing up. I got a foot cramp and it was hard to walk. Still, I couldn’t wipe the smile off my face.MTA Meet Up: Later that afternoon we had a small MTA meet up at the Hog River Brewery. This was where the Manchester Running Club was meeting as well. It was wonderful to meet Kaitlyn who was there with her family (she did the marathon relay), Jo from WI who did the HM, and Shira (and husband Chris) who did the HM. I also got to meet David who heads up the running club. How to set yourself up for a marathon PR1. Build a solid foundation Don’t rush the process. If you’re looking to PR make sure that you build a solid running base first and are injury free before ramping up your training. It’s important to focus on building a strong foundation first before demanding more out of your body. My recent marathon PR was built on the top of two solid marathon training cycles (London Marathon in April and the Charlevoix Marathon in June).2. Love the process. This really is another way to say “don’t forget the “boring” stuff”. Success in long distance running often comes down to what you do behind the scenes. This has been one huge key to how I’ve been able to run 60 marathons and make progress toward my time goals. This will include things like . . . Strength training. I started strength training regularly during a period of injury and strengthening my glutes (among other areas) has been key to keeping my hamstrings strong and healthy. Recovery. Elements like quality sleep, massage/foam rolling, meditation, not racing too frequently, and doing easy runs truly easy can all play a big role in helping you run healthy and strong. Nutrition. Fueling your body well is key to getting a lot out of yourself. Think of yourself as an athlete and feed yourself for performance. Yes, food is also meant to be enjoyed but there’s definitely a balance. This will also help you build muscle and lose fat if those are your goals. We all have our particular areas within the realm of fueling that need to be worked on. 3. Work on mindset. Your attitude and thought process can either make or break your PR goals. If we spend time thinking about why we can’t do something then it probably won’t happen. But if we think of all the ways we can make our goals happen they’re more likely to be achieved. Just like we spend time on physical training I’d encourage you to spend time on mental training. In some way spend time every day focusing on strengthening your mindset, finding good mantras, and meditating on and visualizing the results you want. If you don’t practice mindset it won’t magically come through for you when you need it most. For example, I meditate for 20 minutes every morning and at the end of my session I have a series of positive affirmations that I go through. Each person’s affirmations will be unique but three of mine are, “I am healthy, I am strong, I am a sub-3:30 marathoner.” It feels a bit weird at first to speak of your goals as if they’ve already happened but we must remember that goals start with belief, then become thoughts, and then are put into action.4. Enlist help and support. If you find yourself running into the proverbial wall over and over again with your goals it’s important to seek help. We often learn and grow best in a community and we all need support at times. The kind of support you need is going to vary from runner to runner. It may involve following through with a training plan (if you haven’t in the past), joining a local running group, finding a running partner who will challenge you, joining an online community, and getting a running coach. There’s no shame in needing help. Almost a year ago I started getting help from a nutrition coach at Metpro to deal with a stubborn weight gain. This was a turning point in my health and fitness and is one of the keys to where I am today with my running.Conclusion To be successful in reaching challenging goals like a BQ or PR in the marathon you have to fall in love with the process. If you’re only running to get faster there will be lots of discouraging runs and races where you’ll question everything. And of course there will come a point in every person’s running that you won’t get any faster. That’s just a result of aging. But if you fall in love with the process and start to enjoy the challenge of doing hard things then you’ll find joy in the journey and not just focus on the destination. You probably know where your weak areas are and what needs to be addressed for you to get better. And if you’re struggling with knowing what to do or how to do it consider hiring a coach. They can help you pinpoint problem areas and map a successful way forward. The only states remaining in my 50 State Marathon Goal are Vermont, New Hampshire, and Hawaii. Also Mentioned in This Episode Live Podcast with Generation Ucan Angie will be speaking at a live podcast event with Generation Ucan on Friday, November 1st from 6:30-8:00 at the New York Marriott Marquis. She will be on a panel with fellow podcasters Tina Muir, Carrie Tollefson, and Emily Abbate. This event is free but space is limited! Here is the link to register now. Morning Shake Out Run with MTA We are also hosting a short 2-mile shakeout jog/walk/chat on Saturday, Nov. 2nd at 8:00 am. See this Google doc for more info: https://docs.google.com/document/d/1iy3_jlaHyFbzR4cJx5tGHQA84omJZ_n9wDMULaZH89w/edit?usp=sharing MetPro.co. I have lost 32 pounds working with Natalie my nutrition coach. To see if MetPro is the solution you’ve been looking for, take their Metabolic Assessment and schedule a complimentary consultation with one of their experts by going to www.metpro.co/mta The NuNee – If knee pain has slowed you down this season, NuNee can help get you back on track. NuNee is a patented innovation designed specifically to relieve that dreaded Runner’s Knee pain. Use code MTA20 for a 20% discount. The Chirp Wheel+ back pain relief wheel. It’s designed with a 5-inch width and spinal canal that cradles your spine and gives your muscles a 4-way stretch. Get your Chirp Wheel+ 3-Pack for 15% off with code MTA. Trevor’s Recap and Photos of the Kaisermarathon in Austria. The post The Hartford Marathon Race Recap + How to Set Yourself up for a Personal Record appeared first on Marathon Training Academy.
In this episode we bring you an interview with Bob Larsen -pioneering running coach, retired Head of Track and Field at UCLA, Meb Keflezighi’s coach, and co-founder of the Mammoth Track Club. Plus Angie will tell you about a GPS watch with a super long battery life. Interview with Coach Bob Larsen In our last episode author Matthew Futterman told us about the “guru who unlocked the secrets of speed”. Well, we are thrilled to have an opportunity to speak with that the guru himself! Coach Larsen was born in 1939, he’s 80 years old at the time of this recording and still runs everyday! He coached at Grossmont College and Monte Vista College where his teams won conference titles and national championships. He then became the Head Track and Field Coach at UCLA where he led athletes to a total of 20 NCAA titles. After he retired from UCLA he and coach Joe Vigil founded the Mammoth Track Club in order to made US marathoners competitive again on at the international level. On the team was Meb Keflezighi -the only man who has won the New York City Marathon, The Boston Marathon, and an Olympic medal, and Deana Kastor -holds the fastest marathon time (2:19:36) for a female athlete in the U.S. and winner of the Chicago Marathon, the London Marathon, and a bronze medal in the 2004 Olympic games. In 2019 he was given the Legend Coach Award by USATF -the National Governing Body for track and field, long-distance running and race walking in the United States. See the movie City Slickers Can’t Stay With Me: The Coach Bob Larsen Story. You can currently get it on Amazon Prime and iTunes. Also check out the book Running the Edge -A Band of Misfits and the Guru Who Unlocked the Secrets of Speed by Matthew Futterman. You can hear our interview with the author here. Also Mentioned in This Episode The Chirp Wheel+ is a back-pain relief device that targets muscles around your spine. Use code MTA for 15% off. The Runner’s Toolbox -8 inexpensive items to keep at home to prevent and self-treat running injuries. The post Interview with Coach Bob Larsen appeared first on Marathon Training Academy.
In this podcast episode we speak with Matthew Futterman, sports editor at the New York Times, about his new book Running to the Edge -A Band of Misfits and the Guru Who Unlocked the Secrets of Speed. This interview provides an interesting overview of the last four decades of distance running, a reminder of how far we’ve come, and plenty of motivation to run to your edge! In the quick tip segment, Angie shares a mantra for getting through the last 10k of a marathon. Interview with Matthew Futterman The author with Coach Bob Larson (photo credit: Matthew Futterman) Matthew Futterman is Deputy Sports Editor at The New York Times. He has also worked for The Wall Street Journal, and The Philadelphia Inquirer. He is an active marathoner himself and lives in New York with his family. His new book is called Running to the EdgeIn this interview you will hear us mention: Coach Bob Larson -Pioneering running coach, Retired Head Track and Field Coach at UCLA, Meb Keflezighi’s coach, and co-founder of the Mammoth Track Club. The Jamul Toads -a small underdog running team from San Diego, coached by Bob Larson, that won the AAU National Cross Country Championship in 1976. Steve Prefontaine -an iconic American middle and long-distance runner who competed in the 1972 Olympics and ran for the Oregon Track Club. He was tragically killed in a car accident at the age of 24. Alberto Salazar -won the NYC Marathon three times in a row from 1980-82. He also won the Boston Marathon in 1982. Arthor Lydiard -New Zealand running coach who helped popularized the sport. A proponent of high training volume. Coach Joe Vigil (pronounced Vee-hill) -Deana Kastor’s coach, expert on training at elevation, and helped found Mammoth Track Club. Meb Keflezighi -the only man who has won the New York City Marathon, The Boston Marathon, and an Olympic medal. Deana Kastor -holds the fastest marathon time (2:19:36) for a female athlete in the U.S. and winner of the Chicago Marathon, the London Marathon, and a bronze medal in the 2004 Olympic games. Eliud Kipchoge -fastest marathoner of all time, currently ranked #1 in the world. Also Mentioned in This Episode The Jacob Wells 3 Bridges Marathon on Dec. 28th in Little Rock, Arkansas. Use the code MTA for $10 off your registration. Running for Real Podcast with Tina Muir. If you like our podcast definitely check out our friend Tina Muir. The Drury Hotel Company -where the extras are not extra. Use our link for 15% off your room. The post Running to the Edge appeared first on Marathon Training Academy.
In this episode we discuss how to fuel effectively for a long run or race. Plus, we answer questions sent in from listeners about carbo loading, considerations for female athletes, and fueling for an ultra. Marathon Fueling We haven’t done a podcast episode focused on fueling for long distance runners in a long time. It can often be challenging to figure out what your fueling strategy is going to be, especially for your first half marathon or marathon. To complicate matters further your fueling tolerance can also change over time. Sometimes you need to go back to the drawing board and reevaluate what you’re doing. Figuring out a fueling strategy can often be quite challenging because there is no one-size fits all formula.The Basics Your body burns through approximately 80-100 calories per mile (or per 1.6 km) while running. The total calories will vary based on your weight, amount of muscle mass, pace/effort level, and environmental conditions. The body stores fuel in the form of glycogen and keeps around 1200-1800 calories readily available in the muscles (and a small amount in the liver). The amount of muscle glycogen will also vary based on your size, muscle mass, and how carefully you’ve trained your body to absorb carbs (like during the refueling period post-workout). During a longer run your body will burn a combination of carbohydrates, fat, and protein. If you run hard you’ll burn mostly carbs while easier effort running taps into your fat reserves. The body can also break down muscle to convert to energy which is definitely not something we want to be sacrificing. That’s referred to as muscle catabolism. Dozens of products to choose from at a specialty running storePre-run Strategy: If you’ll be running for less than 90 minutes you don’t necessarily need any pre-run fuel. If the run is at an easy pace you may not need any fuel at all (everyone is a bit different). However, if you find your energy levels dipping during a run of 90 minutes or less, a pre-run snack can be beneficial to perform your best. Just make sure that you leave plenty of time for your body to digest the food so that you don’t have stomach issues/GI distress. Running makes digestion challenging for the body because of the constant motion. Blood is shunted away from the gastro-intestinal (GI) system for priority use by the running muscles. This can make adequate digestion (and avoiding nausea and diarrhea) a bit of a trick. Some runners are very susceptible to “dumping syndrome” while running. Basically your body decides that the food in your stomach can’t be adequately digested and sends it on the express route through the intestines (and into a port-a-pot or nearby bathroom if you’re lucky). Running More Than 90 Minutes If you’ll be running for more than 90 minutes make sure that any pre-race meal that you eat is finished at least 3 hours before you start, especially if you have a sensitive stomach. This is the amount of time it takes for the blood sugar and insulin levels to return to their normal state. If you eat closer to a long run or race your body may burn through your glycogen stores more quickly and it can cause a drop in energy levels while you run. If you choose to eat before your race or long run you’ll want to eat something high in carbohydrate with some protein but low in fiber and fat. Make sure this meal is finished approximately 3 hours before your run (especially if you struggle with GI distress). Some people have “iron guts” and can almost eat anything before and during running. Others have such touchy systems that it can be a challenge to figure out a good fueling regimen. Running in a Fasted State Many morning runners do their shorter runs in a “fasted” state. That means they don’t eat (maybe other than coffee) before heading out the door. It’s actually okay to start a long run or race with an empty stomach too. I know that this may seem counterintuitive and a little scary at first. It was a hard concept for me to accept at first too. I was used to eating around 1 ½ to 2 hours before my long runs and marathons to provide the fuel I thought was necessary. I was sure that my oatmeal and a banana was a good thing. However, I couldn’t figure out why I had a constant churning in my stomach during the first few miles and then experience a blood sugar “crash” at about mile 6-7. It was a huge moment for me when I realized that my pre-race meal was to blame. During your night of sleep the body is in fasting mode and it hangs onto its store of glycogen in the muscles. The muscle glycogen is sitting there ready to go no matter if your stomach is empty or not. The only thing that gets emptied during the night is the glycogen store in your liver. The goal of the pre-race meal is simply to top off the liver glycogen store and this can be accomplished right before the race without negatively affecting how your body burns the muscle glycogen. My Experience For many years now I’ve used the approach of not eating before a race or long run (who wants to get up at 3-5 am to eat anyway). It was a little scary at first heading out with an empty stomach. However, the new strategy worked! I would simply start my fueling strategy right before starting my run and then keep up with a steady fueling plan for the duration. No more churning stomach and energy crash! It’s definitely something to experiment with if your current strategy isn’t working well. I’ve stared many marathons without eating breakfast Since I’ve started sharing these new fueling recommendations I’ve heard from many people on this topic. Some said that they were skeptical and hesitant to not eat before a long run. However, once they’ve tried it, the response has been overwhelmingly positive. People are reporting fewer stomach problems and steadier energy. Trouble Shooting GI Distress If you’re having continued stomach issues on your long runs you can try changing to a different sports drink or fueling product. Read labels because certain sweeteners like fructose, maltodextrin, agave, and stevia can cause problems for some. Another strategy to try is to make sure your pre-run meal is finished at least 3 hours before exercise. You may also want to avoid dairy products because many people are lactose intolerant and don’t know it. The deficiency of the enzyme lactase can cause cramping, bloating, gas, and diarrhea. A final cause of GI distress for some people is their caffeine intake so try cutting back on that A.M. dose of caffeine to see if that helps. One thing that’s important to remember with fueling is that the goal is not to replace all the calories you burn. Your body simply cannot digest that many calories while you run. You’ll be in a calorie deficit (especially during long runs) but your body is equipped to deal with that. So, when you’re figuring out a fueling strategy for a long run you don’t want to plan on consuming 1,000 calories if you’re running 10 miles. Men can usually take in a higher range of calories per hour while women should plan on using their body weight as a starting point. For example if you’re a 150 pound woman then try consuming 150 calories per hour while running.What to Eat During Your Run: Your long runs will be the time to try out various fuels and figure out your strategy. There are many different options available. Here are a few of the more popular options:Energy Gels How many will you need? An energy gel usually has a syrupy/gel-like consistency and provides carbohydrates to the body quickly. In the same category as gels would be most chews, GUs, blocks, chomps, sport beans, etc.. Most contain around 100 calories per serving. Gels are frequently provided at a couple of aid stations during marathons. Some people also find that the concentrated sugar in gels makes them sick to their stomach. This is because most gels have approximately a 73% concentration of sugars and the stomach isn’t equipped to deal with that effectively. You’ll notice that most gels recommend that you take it with 2-4 oz of water to reduce the concentration and help your body with absorption. The recommended use of energy gels is using one 5-10 minutes before starting a run if you’re starting out fasted and then one every 25-40 minutes thereafter (depending on your personal calorie needs). The amount of gels (or related products) you’ll need to consume depends on your metabolism, body weight, how much your system can absorb, and fitness level. The brand of energy gels you choose will be based on your personal preference and taste. If you have a sensitive stomach do some label reading to see what kind of sugars are contained in the product. If taking a whole gel at once doesn’t work for you it may be wise to take ½ at a time washed down with water from an aid station. That reduces the amount of sugar that hits your system at one time and gives it more time to absorb. If you’re planning on using the fueling products from an aid station during a race it’s wise to practice with that fuel during your long runs.Sports Drinks Sports drinks are offered at nearly every raceSports Drinks: Another popular method of fueling is using sports drinks. You can buy readymade drinks or powders that you mix on your own. The amount of calories per serving in your drink will depend on how much water you mix the powder with. It’s wise to follow the package directions because the osmolality of the carbohydrate solution is important in how it is assimilated into your body. If you choose to mix the powder thicker than recommended make sure you take it with water. Osmolality is basically the concentration of dissolved particles in your blood plasma. The higher the concentration of your carb source, the higher the osmolality. A product with a high osmolality will take longer to leave your stomach and intestines (during which time it’s not being made available to your muscles). Most races will provide sports drink at nearly every aid station. If you plan on taking advantage of this for your fueling it would be wise to practice with it in advance. If you choose to carry your own sports drink to fuel with make sure that you’ve practiced carrying the amount you’ll need for the race. Some people choose hand held bottles, waist packs, and hydration backpacks. Many larger marathons don’t allow hydration packs so be sure to take that into account when you’re planning your fueling.Combination Products Generation Ucan is our fuel of choiceThere are some products that contain a combination of carbohydrates and protein. Including some protein in your fuel plan helps the body avoid breaking down as much muscle during long distance efforts. A few combination products that come to mind include UCAN Performance Energy with protein, Hammer Perpetuem, UCAN snack bars, and many other energy bars. Energy bars typically have a high percentage of carbs, some protein, and minimal fat. They usually contain around 200 calories and have a more substantial consistency. Many people find that eating bars can disrupt their rhythm, require more space to carry, and may present digestion problems. You’ll also want to follow your bit of a bar with some type of fluid to help wash it down. If you choose to fuel with an energy bar of some kind be sure to take the total number of calories it contains into consideration. If it contains 200 calorie and you only need 150 calories per hour you’ll want to divide the bar and eat it in smaller portions. Eating 1/3 to 1/2 of the bar at a time also allows more time for the body to digest the calories it takes in.“Real” Food Many runners like to steer clear of more highly processed fuels and rely on real food options. Some of these may include: baked sweet potato, baked salted potatoes, rice balls, baby food pouches (applesauce, fruit sauces), nut butters, honey, maple syrup, flat pop/soda, trail mix, cheese, bacon, bananas, peanut butter and jelly sandwiches, dried fruit, candy, pretzels, etc.. A possible disadvantage of real food during running is that it often has a higher amount of fiber and fat and this many cause stomach upset. If you choose to use real food be sure to practice, practice, and practice. You don’t want to get in the middle of a race and have your stomach rebel. During races there are often “unofficial” aid stations set up with everything from beer and pretzels to pickles and candy. Unless you have an iron stomach, have practiced with these foods, or are running at a very easy pace be very careful about trying anything new on race day. Post Run Fueling: Proper fueling doesn’t stop when you’re done running. What you do in the post-run period is also very important. Make sure that you begin the refueling process with some protein and carbs within 30 minutes after your run. This is the optimum window of time that your body refills your muscles glycogen stores and starts repairing muscle. In other words, the time to carb-load is now. You can train your muscles to store extra glycogen by faithfully refueling during this time period. Many experts recommend using a 3-1 carbohydrate to protein ratio for refueling. For women the hormone progesterone can increase muscle breakdown. Women should be getting in at least 25-30 grams of protein with our carbohydrates within 30 minutes post-long run or strength workout. There are many different types of recovery products out there to try or you can reach for “real” food options.Nauseated After a Run? If you feel nauseated during or after running, try to avoid consuming too many simple sugars which can cause “dumping syndrome.” Dumping syndrome is when your body can’t absorb the amount of sugars (or fats) consumed and sends them on through quickly. If you experience regular GI upset after running, try eating bland carbs like mashed potatoes, cream of wheat with maple syrup and ginger or peppermint tea sweetened with honey. Nausea post-run can also be caused by an electrolyte imbalance so adding some electrolytes to your water is essential. You will probably be ready to eat a more substantial meal around an hour after your long run (sometimes you may not feel hungry at first or you may even be slightly nauseated if your electrolyte levels are off). Make sure the substantial meal includes a balance of complex carbs, protein, and fat. Also, focus on maintaining hydration in the hours after running. You don’t need to guzzle water the rest of the day, but make sure that you continue to drink. If it was a hot day or you sweated a lot it can be wise to add electrolytes to your water in the post-run period.Hitting the Wall? If you are having trouble with “bonking or hitting the wall” at some point during your run this is probably the point where your muscle stores of glycogen get used up. You need to focus on taking in more carbohydrate calories during the recovery period (to teach your muscles to carb load) and also practice fueling during the long run. Some people wait too long before beginning their fueling strategy. If you wait until you’re feeling weak or shaky you most likely will have trouble replenishing calories to get on top of your energy needs. Remember, long runs are for practicing and you shouldn’t be doing anything new on race day (except maybe setting a distance or time PR). Thanks for reading/listening to this episode. I hope it helps! Nutrition for Runners Just a heads up that we have a whole course on Nutrition for Runners created by Coach Jennifer Giles (RD) in the Academy that includes information on optimal fueling for runners. Here’s the other lessons inside the course: Power Breakfasts for Runners Eat to Run or Run to Eat? Nutrient Timing and Blood Sugar Regulation Fueling During Runs Hydration for Runners Avoiding Weight Gain Recovery Nutrition for Runners Nutrition and Stress Fractures Smoothie Making 101 This course is included with Academy membership along with our seven out courses, access to the Training Plan Vault, Podcast Vault, and our awesome online community. Join here.Also Mentioned in This Episode The MTA Virtual Half Marathon. Registration now open! Check out this year’s awesome medal and hat. Generation Ucan -the revolutionary new way for runners to fuel. UCAN keeps your blood sugar stable, is gentle on your stomach, and allows your body to burn fat. Use the promo code “MTAFUEL” to save 15% off your order. Or if you’re new to UCAN, save 25% on your first order with code MTA25”. Roar -How to Match Your Food and Fitness to Your Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life by Dr. Stacy Sims Our Upcoming Races –View our itinerary. The post The Marathon Fueling Episode! appeared first on Marathon Training Academy.
Tyler Davidson details some of the top stories of the week from Meetings Today, including our latest installment of Meetings Horror Stories, Joan Eisenstodt's blog post on F&B cost-control and an article on an event special effects company that brings the WOW and cuts the red tape. [Also Mentioned: My Lunch With Tom Sietsema, Washington Post Food Critic] Enjoying this episode? View more episodes of the Meetings Today Podcast! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode we tell you all about our summer ultramarathon sufferfest in the mountains of South Dakota and Montana. Plus Coach Angie will explain how to effectively go from marathon to 50k. Angie and Trevor’s 50k Sufferfest Extravaganza! The Black Hills 50k I choose the Black Hills 50k in Sturgis as my South Dakota race in my quest to finish a marathon or beyond in all 50 states. There were a couple of other options in the state that I’d been eying but this race was too convenient to pass up. It also landed exactly one week after my Michigan marathon. Pre-race: The 50k was part of multiple other distances that they offered including a 30k, 50 mile, and 100 miler. We arrived in town Thursday before the race and stayed at the Sturgis RV Park & Campground where packet pickup was taking place. Race Morning: The race offered busing out to the start line from the city park and the 50k bus left at 6 a.m.. It was already completely light by this time and the amount of heat for that early in the morning worried me a bit. It was a 45 minute bus ride to the start line. When we got to the 50k starting area near the aid station at Dalton Lake there were a few port-a-pots, a couple camper trailers for the volunteers, the drop bag area for the 50 and 100 milers, and the food table. The sun was feeling very hot and we had over an hour wait until the 8am start. As we waited there were several 100 milers coming through the aid station and we were able to cheer them on. Course: The 50k distance was a point to point course with over 95% on single track following the Centennial Trail. Marking the 100th anniversary of statehood, 1889 to 1989, the 111-mile Centennial Trail represents the diversity of South Dakota. The Trail crosses the prairie grasslands near Bear Butte State Park and climbs into the Black Hills high country, skirting lakes and streams until it reaches Wind Cave National Park near Hot Springs. The starting elevation was 4,455 ft and there was a total of 3,891 ft of climbing. There were five creek crossings, one which came over my knees. I always find the first creek crossing (or the first time you get your feet wet) to be a bit daunting. They had ropes strung across the crossings to hang onto since the creek bottom was a bit slippery and the water flowing fairly strong. But after that first crossing the coId water felt very refreshing to my overheated body. Thankfully the trail shoes I was wearing, On Cloudventures, dried quickly and provided good traction and stability. I found the course to be very clearly marked and it was beautiful with views of mountains, valleys, trees, and a few cattle. Aid Stations: The aid stations were located approximately every 7 miles. They were well stocked with fueling supplies and the usual great ultra food offerings. They handed out collapsible cups at packet pick up to cut down on the number of disposable cups. The race email said, “In reality, if you’re running an event like this you should probably have a liquid carrying vessel of some sort on your person. We really don’t care if it’s a collapsible cup or an empty beer can that you scavenged from the bed of your truck, but we would strongly encourage you to carry something reusable to drink out of. Just doing our part to save the planet, one cup (or beer can) at a time!” My experience: My strategy was to stay very conservative the first half which meant that I didn’t really pass people unless they were hiking uphill more slowly than me. I remember looking down at my watch about midway (25k) and thinking that I’d already been out there longer than my last marathon. But overall I enjoyed being out on the trail and was able to keep my headspace very positive. I kept rolling my right ankle several times which really hurt but it didn’t seem to interfere with my ability to run. I also caught my foot several times on the trail but managed to catch myself before falling. Gracefulness on the trails is apparently not my strong suit. For gear I was using compression socks (for support and protection of the legs in tall grass/weeds), ON Cloud Ventures, Trail Toes ointment, Nathan Vapor Airess Pack, and Generation UCAN bars. Trevor and the boys met me at the final large aid station at Alkali Creek (around mile 24) and gave me a Mountain Dew which hit the spot with the jolt of caffeine and sugar. My conservative pacing strategy paid off and I didn’t get passed by anyone in the last 8 miles and was able to make up some ground. For the final mile the course came off the trail back into town to the finish area in the City Park. I was able to pass several people and my final mile was my fastest with a 9:45 pace. My finish time was 7:41:44 for my 3rd 50k (and slowest to date). They gave out a nice finisher’s mug (and the race shirt was great as well). I was 34th out of 96 50k runners. Finish Line: The finish cut off for all the distances was 8 p.m. on Saturday June 29th, 2019 (the 100 milers had started the previous day). The 100 miler had 41 finishers. The men’s winner was Andrew Pavek with a time of 21:47:58. The women’s winner was Lisa Walbridge with a time of 27:01:04. The 50 miler had 62 finishers. The men’s winner was Devon Olson with a time of 7:50:40. The women’s winner was Christine O’Gorman with a time of 11:14:34. The 50k had 96 finishers. The men’s winner was Mark Marzen with a time of 4:36:25. The women’s winner was Denise Kaelberer with a time of 6:16:44. The 30k had 93 finishers. The men’s winner was Tim Fryer with a time of 2:50:38. The women’s winner was Alicia Porsch with a time of 3:18:03. Shout out to MTA listener Yoko Hartland who finished in 3:36:19 and placed first in her AG. Post race: After finishing I felt pretty tired from all those hours in the heat. We had a nice dinner to celebrate and then hit the road the next day to continue our travels. I was pretty stiff and sore, especially through the quads, for the next three days and came away with a couple bruised toenails. I’m guessing that my body wasn’t completely recovered from the marathon a week before. Still, I thoroughly enjoyed the race and would recommend it to anyone who wants to enjoy some great trails in South Dakota. The Divide 50k in Butte, Montana By Trevor The Divide 50k took place on July 13, 2019. My build up to the race wasn’t stellar but I had good mental training after reading the book Can’t Hurt Me by David Goggins. The race started in Thompson Park- a large land area south of Butte that connects to the Continental Divide Trail (CDT). The CDT runs from Canada to Mexico along the Continental Divide for a total of 3,100 miles. The Course: The course was mostly single track and kinda congested the first mile until everyone spread out. There were tiny orange flags along the course for directions and every runner received a sheet with turn-by-turn directions. I still managed to miss a turn! We ran for a couple miles and came upon an old railroad tunnel. I knew there would be tunnels- the race recommended bringing a headlamp. The runners ahead of me ran into the tunnel so, naturally, I followed them. We emerged from the other side and continued running . . . then I saw a group of runners backtracking toward me and I realized that something was wrong. Apparently we had all missed a turn and were not supposed to run through the tunnel but it had been like a vortex pulling us all in. Sure enough, before the tunnel, the course went off to the left. It was marked with flags but we all missed it. It cost us about a mile of backtracking. As we were running back to find the turn we missed we kept intercepting runners and telling them the bad news. I pulled out my sheet of instructions and sure enough! It said, “Do not go through the tunnel- turn left before the tunnel”. This illustrates how easy it is to get into a rhythm, especially on a hot day, and forget to pay attention to the course. We eventually came to the correct tunnel which was nice and cool (temperature wise) to run through . . . and very dark, so dark you couldn’t see your feet. Another highlight of the course was a rail to trail bridge spanning a massive canyon. We came to the first aid station at the 16k point (Pipestone Pass) where I grabbed a bag of potato chips and filled up my hydration pack. Once we got back on the trail it eventually connected to the CDT (the first time we ran on it). I was pretty much by myself for the next couple of hours. The higher I climbed the more spectacular the views. Slogging Up the Mountain I knew that the next aid station was at the 25k (halfway) point and ending for the 25k runners but I didn’t know at any given point what kilometer I was in. I chose to run according to feel rather than pace. On the way up and down the mountain it was endless switchbacks but the trail was smooth and very runnable. No sounds of civilization, no people, just a lone trek through the mountains. My strategy was to run the downhill sections and walk the uphill sections. Half Way Point When I arrived at the 25k aid station there were 4 or 5 runners hanging out (some had just finished the 25k and they were going to get a ride back to the start). It was stocked with lots of goodies -chips, candy, granola bars, drinks. I grabbed another bag of chips and filled my water up. They did have some lawn chairs and I sat down and got the rocks out of my shoes (it felt great to sit down). The clouds started to get very dark and a thunderstorms blew in. Around that time Angie texted me and said “Are you getting any of this rain?” After leaving the aid station I had a long slow slog back up the mountain from whence I came. It started to rain and I got out my poncho but it was superfluous and actually trapped in too much body heat. I continued the uphill death march for another hour on very tired legs. Angie texted me again to find out how many miles I’d gone. All I knew was that I’d passed the 25k point plus 5 more miles. She texted back, Only 18k (11 miles) to go My right ear plugged up which happens to me when I’m out trail running. I was worried about my water situation and sucking it down like a camel. Since I couldn’t breathe through my nose I had to catch my breath after getting a drink. I ate a frosted strawberry Pop Tart around 25 miles (don’t judge). It tasted magical. I hadn’t had one in decades. There was a tiny stream crossing and I bent down to splash some water on my face. I could see little gold specks in the stream and it reminded me of gold panning in Juneau, Alaska. When I bent down I laid down on the ground and it felt so good. Then I thought to myself, “Angie would never allow herself to do this.” After I got going again it seemed like every rock and tree stump looked like an inviting chair. There was one point where a tree had fallen across the trail and I had to crawl under it. Gravity felt heavy and I lingered under the tree . . . just laying back for a minute. I thought, “if this wasn’t a race I’d probably take a longer break here.” As I was laying there a runner came up to me and said, “How’s the lactic acid treating you?” And I felt like a doofus to be laying on the ground. I hadn’t seen another runner for hours. Her name was Anna from Bozeman and she was very friendly. We ran together for a mile and then she surged ahead. As the day warmed up I have visions of jumping into a cold lake. It was hard to make myself keep going and it was still mostly uphill. I was starting to get cramps on the inside of my thighs which I’d never felt before. I got to the very last water stop but all that was left were five empty jugs. This 50k hurt in the usual places that a marathon does and additionally my neck was sore from the combination of looking down and carrying my pack. With 2 miles to go a runner came upon me and he said that this was his 3rd ultra in 14 days. I asked him “why?”. He said, “Just to see if I have what it takes.” I surged ahead and finished before him crossing the line at about 4:30 in the afternoon. The website says my time was 8:13:17:42. Plenty of room for a PR next time! The race director congratulated me, I found a lawn chair, and dug into the nice post race snacks on offer -Pringles and a beer. I put my recovery sandals on and waited for my ride. It very satisfying feeling to have finished a 50k especially after very minimal training. Once you get up to marathon shape it’s not that hard to maintain your endurance and jump into a 50k if you don’t care about your finishing time. If I can finish a 50k I have no doubt that you guys can too.Also Mentioned in This Episode MTA Beginner 50k Training Plan -designed by Coach Angie Spencer to get the beginner ready to run a 50k ultramarathon. This is a 20 week long plan that will have you running 4 days per week with interspersed cross-training. (Includes: Downloadable/Printable Training Plan, Detailed Explanation, Core Workout 1.0 & Core Workout 2.0 documents and Metric Version). CEP Compression -Check out the latest tall compression sock from CEP! The 3.0 has an updated look, upgraded fit and feel thanks to a blend of 16 yarns. But it has the same best in class graduated compression, now just a little easier to put on. Use the code “Marathon” for 15% off from now till August 31st. Generation Ucan -the revolutionary new way for runners to fuel. UCAN keeps your blood sugar stable, is gentle on your stomach, and allows your body to burn fat. Use the promo code “MTA50k” to save 15% off your order. Or if you’re new to UCAN, save 25% on your first order with code MTA25”. DripDrop O.R.S. An electrolyte powder developed by a doctor to treat dehydration. Go to dripdrop.com/mta to get 20% off any purchase. The post Angie and Trevor’s 50k Sufferfest Extravaganza! appeared first on Marathon Training Academy.
In this episode we bring you a special joint episode with Olympic runner and podcaster Carrie Tollefson from the C Tolle Run. And in the quick tip segment, Angie will explain how to communicate expectations with your running partner before you race together. Podcaster Meet Up! Joint Episode with C Tolle Run Carrie Tollefson is a middle distance runner from Minnesota. She represented the US in the 2004 Olympic Games in Athens, Greece, in the 1500 meters. She does regular media coverage for the New York Road Runners including the NYC Marathon and the NYC Half Marathon. Carrie has done commentary for the Twin Cities Marathon, Boston Marathon, and Tokyo Marathon. She hosts a weekly podcast called C Tolle Run. It’s been fun to meet and collaborate with other podcasters through the years. We kept the agenda loose on this episode -the goal was to have a fun conversation. We ended up talking about some important topics, like pregnancy and running, time management, elite runner Gabriele “Gabe” Grunewald -a fellow Minnesota runner and friend of Carrie’s who lost her battle with cancer on June 11th. We also share our top picks for small town marathons. Enjoy!Also Mentioned in This Episode The Revel Kulia Marathon in Hawaii. Angie is running this on January 18th 2020! Soar Running -They’re giving away a SOAR Summer Training Bundle to 2 lucky winners: each bundle includes a pair of shorts or bottoms, a T-shirt or vest and a Lightweight Cap. www.soarrunning.com/mta. On Running Shoes – Swiss made running shoe with sole technology that gives you the sensation of running on clouds. Head to on-running.com/mta to test On shoes or gear first hand, and experience what running on clouds feels like. DripDrop O.R.S. An electrolyte powder developed by a doctor to treat dehydration. Go to dripdrop.com/mta to get 20% off any purchase.Shout Out Absolutely overjoyed on this 4th of July! Ran a 2.3 mile sprint race this morning and came in 5th place overall and 1st place in my age group with a time of 12:44. 5:40 average miles and it was a 30 second improvement from last year and I felt absolutely amazing during and after the race. I couldn’t do what I do without support from MTA and my wonderful girlfriend who supports me every training run and race. A huge shoutout to Coach Angie who had put together a great training plan for me this summer so far and got me to this race feeling fantastic! I can’t wait to see what the rest of the summer has in store for me. -Luke The post Podcaster Meet Up! Joint Episode with C Tolle Run appeared first on Marathon Training Academy.
Topics and themes discussed: having the strength to seek help, taking responsibility, self pity, negative thinking, low self esteem, unable to love self, the importance of support groups, learning to cope, goal setting. -- Thank you to this courageous presenter. Commending you for creating your own topics outside of ASCA and my suggestions. Thank you for making this episode truly your own. Thank you sharing your process. Thank you for your honesty and vulnerability in speaking about bullying, addiction and suicide. In awe of your courage - you are an inspiration. Thank you for pointing out the importance of self-love, presence and support. I hope you are proud. -- Resources: National Suicide Prevention Lifeline: Call 1-800-273-8255 (Available 24 hours everyday) Online chat: https://suicidepreventionlifeline.org/chat/ -- Affordable, sliding-scale therapy options in Brooklyn and Manhattan: Brooklyn: Brooklyn Center for Psychotherapy & New Directions, The Jewish Board, Kings County Hospital Center (and public hospitals in general) Manhattan: Institute of Contemporary Psychotherapy (ICP), National Institute for the Psychotherapies Know of any other sliding scales and/or free resources to share? Please write in and we'll post (comingforwardnyc@gmail.com) Support groups: Adult Survivors of Child Abuse (ASCA): https://www.ascanyc.org/ Crystal Meth Anonymous (CMA): https://crystalmeth.org/index.php Alcoholics Anonymous (AA): https://www.aa.org/ Sex Addicts Anonymous (SAA): https://saa-recovery.org/ Also Mentioned in this Episode: NYC LGBT Center: https://gaycenter.org Other: StopBullying.gov provides information from various government agencies on bullying, cyberbullying, prevention and response.
The first main stop on our 2019 camping trip out West (which Trevor is calling our Ultramarathon Sufferfest Extravaganza) was the beautiful Charlevoix Marathon along the shores of Lake Michigan. This was my 58th marathon, 45th state, and 4th fastest marathon. The day went better than I expected and I managed to squeak out a BQ and get 1st place in my age group. Let me tell you all about it . . . Race Recap: The Charlevoix Marathon The 13th annual Charlevoix Marathon was held on Saturday, June 22nd, 2019. They also hosted a half marathon, 10k and 5k the same day.Pre-race: Packet pick up was available on Friday afternoon and early race morning. The packet pick up and race finishing area was held at Bridge Park in historic downtown Charlevoix, adjacent to the famous draw bridge. Traffic into downtown Charlevoix was very slow but once we got there getting my bib, shirt, and reusable race bag was very easy. Angie and Trev in Charlavoix After scoping out the race area and getting my bib we strolled around the beautiful lakefront and then headed to our campsite which was located about 15 miles away. I spent the rest of the day taking it easy and getting my race kit put together.Race Morning: Since the marathon start time was at 6:30am (and I like to be early) we decided that I would drive myself to the race. So, if you’re envisioning Trevor and the kids out on the course cheering me on or waiting at the finish line that didn’t happen. Look at this tiny race bib!There was plenty of free downtown parking on race morning. I got there around 45 minutes before the race started and had my choice of spots. There was also plenty of time to use the port-a-pots and head over to the start area. A listener named Mike who was there for the half marathon found me and we had a nice chat and got a picture. I also saw MTA member Heidi at the start. She and her sister were doing the 10k which started at 7:15 a.m. The race had a good announcer and sound system and they solicited a volunteer from the crowd to sing the National Anthem (since their scheduled person called in sick). The weather was clear and mid-50’s at the start and the early morning light was beautiful. I lined up just behind the 3:45 pace group and waited for the starting gun. I felt excited to be there with just the right amount of pre-race anticipation.The Course: The start line is on Bridge Street just beyond the draw bridge which opens every 30 minutes. Lake Michigan was visible just to the left and Round Lake to the right. For the first three miles we went through some nice shady neighborhoods before winding out of town on a paved bike/walk path. The course is an out and back so that makes it more predictable than a point to point courses. You know anything that goes up on the way out will be down on the way back and vise versa. The course is mostly flat with a few rolling hills. There was one hill in the earlier miles that I briefly walked because I didn’t want to elevate my heart rate too much at that point. The course ventures around the local ski mountain Mount McSauba, down tree lined roads, along the lakeshore, and then the turn around point was at Little Traverse Bay. There were a couple miles of the course on a wooden bridge that was a nice change on the legs. I can see why Runner’s World Magazine named the Charlevoix Marathon as one of the best “small town marathons” in the United States. The course stayed nice and wide throughout and there was plenty of room to run. This felt like a big contrast from previously running the London Marathon where it was crowded the whole way. There were stretches that I wasn’t running around anyone but there were also plenty of sections where I leap frogged other runners who were around the same pace. The course is advertized as fast and flat (unless you’re from Florida says the race info). They also advertize a high rate of BQ’s on the course. In 2018 19.6% of marathoners BQ’d and this year 16.4% BQ’d. Aid Stations: There weren’t many spectators out on the course so it was nice to see the friendly people at the aid stations. The aid stations were located approximately every 1.5 miles and had water and sports drink. A few locations also had extras like candy and there was even a bacon stop. Since the course was out and back the bacon stop was located at mile 3 and 23 and I didn’t feel like testing my body with it at that point. For my fueling I used Generation Ucan snack bars (one 30 minutes before) and ½ bar every 5 miles. I also took some electrolyte capsules. I was also drinking a cup of water at each aid station and dumping one on myself to stay cool in the later miles. Use the promo code “MTABQ” to save 15% off your order. Or if you’re new to UCAN, save 25% on your first order with code MTA25”.Finish Line: During the marathon my mantra was “keep pushing.” This kept me from getting comfortable at a pace and slacking off (and also helped keep my mindset strong). My legs felt strong although I did have some glute soreness which I took as a good sign that they were doing their job (and not giving me hamstring pain). I was happy to have a surge of energy to run the last mile with a 7:58 pace. I had a strong finishing kick the final 0.2 miles to cross the finish line in 3:39:25. This was my 58th marathon and 45th state and 4th fastest marathon (haven’t run faster for 5 years). My split for the first half was 1:48:40 and 2nd half split was 1:51:06. Overall, I was 88/364 and the 21/168 female. In addition to squeaking out a BQ (my qualifying time is 3:40). The finish line was located back in historic Charlevoix. There were a good number of spectators cheering runners to a strong finish. The men’s winner for the marathon was Leo Foley with a time of 2:42:46. The female marathon champion was Rachel Whipple with a time of 3:07:30. The half marathon male champion was Will Schrantz with a time of 1:13:44 The female half marathon winner was Shelby Kelsh with a time of 1:23:27. The marathon had a total of 364 finishers. The half marathon had 719 finishers. The 10k had 279 finishers. And the 5k had 359 finishers. The post race area was past the bridge in the downtown area where they’d hosted packet pickup. For food and drink options they had water, chocolate milk, licorice, fruit snacks, bananas, apples, chips, popcorn, pizza, and rice krispie bars. Runners reclined on the grass out in the sun to eat their food, wait for family members, and to participate in the post-race award ceremony.MTA Meet Up I drove back to our camper and was able to get a shower before we headed back to Charlevoix for the MTA meet up at The Villager Pub. It was awesome to get to meet Dan Beard from MI who ran the marathon, Heidi from MD (who was coming off an injury that prevented her from doing the marathon and walked the 10k) and her sister Wendy who walked her first 10k, and sisters Karen and Beth from MI who did the half marathon as part of their training for an upcoming marathon. MTA Meet Up After the race I met up with another MTA listener from the Traverse City area named Amy. She’d run and did great in the 5k and it was fun to talk with her. Since my phone died she graciously became my personal photographer. I went and checked my time and was shocked to see that I finished first in my AG (40-44). However I wasn’t able to stick around for the award ceremony because I needed to get back to Trevor and the boys. I also met up with listener Tina and her husband Mike (who was a great at cheering out on the course). Tina also finished 1st in her AG and BQ’d. with MTA listener TinaHow to Keep Pushing in a Marathon I mentioned that I started the marathon around the 3:45 pace group but quickly passed the group because there was too much talking and it was hard for me to focus. I guess I just wasn’t in the head space for being around a group the whole marathon (maybe because I’d basically had no privacy or alone time in the previous 5 days as we traveled with the camper). I put on an audiobook (which I find helps keep my mind engaged without the adrenaline spikes that music can provide) and listened to that until my phone died around mile 15. My strategy going into the race was to run as strong as possible and leave it all there. That was one reason why I kept a fairly aggressive pace in the beginning. I had just come off reading the book Can’t Hurt Me by David Goggins and that really helped me be in a good place mentally. For those who aren’t familiar with him, he came from a very rough background of poverty and abuse and went on to become a Navy Seal and general bad ass. He’s a very extreme personality who is driven to find the limits physically and mentally (he also went through Army Ranger training, set the pull up record for 4,230 pull ups in 24 hours, has run the Badwater 135 numerous times, etc.) While I don’t endorse his way of training because he absolutely trashes his body, he shares a lot of great mindset strategies and tips. In fact he starts out the book with a solo mission that goes like this: “Situation: You are in danger of living a life so comfortable and soft that you will die without ever realizing your true potential. Mission: To unshackle your mind. Ditch the victim’s mentality forever. Own all aspects of your life completely. Build an unbreakable foundation. Execution: Read this cover to cover. Study the techniques within, accept all ten challenges. Repeat. Repetition will callous your mind. If you do your job to the best of your ability, this will hurt. This mission is not about making yourself feel better. This mission is about being better and having a greater impact on the world. Don’t stop when you are tired. Stop when you are done.” -David Goggins There’s a lot of language in the book but it’s also fascinating and a great way to dial in a stronger mental game. My Training “Please share your goals, pacing strategy, and any adjustments you made during the race.” -Peter My goal going into this marathon was to have a strong race and finish as sub-4 as possible. I had a lot of confidence coming off the London Marathon 7 weeks ago that I could at least do that time (3:59) or better. After London I took 2-3 weeks for easy running and didn’t do any runs over 90 minutes during that time. Then I had time to do a 17 mile (2:30) long run and 20 mile (3:05) long run before doing a 3 week taper before this marathon. Both long runs were run in fairly warm conditions on a hilly course and I averaged around a 9:35 pace. So this didn’t give me a lot of information on how my body would do on a flatter marathon course. I’d lost about 6 more pounds since the London Marathon so I knew this would also be a factor in my favor. Are you still using the Hanson’s Marathon Training Method? -Debbie When we did the episode about how we were training for the London Marathon I mentioned that I was loosely basing my training off the Hanson’s Training Method. So, I need to clarify that I never strictly followed this method. But I did take some features and incorporate them into my training. That would include running more days per week, going into my long run with my legs somewhat fatigued, and capping my longest run at 3 hours. Since the London Marathon I’ve been doing most of my shorter training runs on the treadmill because my allergies have been so bad. I also find that it’s easier to keep my pace slower for easy runs on the TM because there isn’t the variation in terrain. I’ve been keeping up my schedule of core and lower body strength training, getting regular massage, and getting lots of sleep.My Pacing Strategy I can’t say that I had much of a pacing strategy going in to the Charlevoix Marathon. I wanted to keep my effort level fairly steady in the first 20 miles so that it was challenging but not exhausting. From experience I know that I can usually muster a few strong finishing miles so I had the mental confidence going in that I can be strong after mile 20. One of my go-to mantras is “I’m stronger after mile 20.” I’ve also heard some coaches say that the first half of a marathon is through mile 20 and the second half is the final 10k. I started just behind the 3:45 pacing group thinking that it would be a nice stretch goal. However, like I mentioned, I decided early on to pass that group because it felt too wearing to listen to the constant chatter. I figured at some point that I might end up seeing them again. I tried to take advantage of certain features of the course like opening up my pace a bit on downhill sections. A couple times I glanced down to see my pace, saw it was pretty fast for the early miles, did a body scan (breathing, muscles, etc), and hoped I wouldn’t regret that pace later. I think every marathoner worries occasionally about a fast first half coming back to bite them. I’ve certainly blown up plenty of times later in a marathon. But I knew that my energy felt solid and the cool morning was working to my advantage so I wanted to capitalize on that as much as possible too. Mentally I tried to maintain a balance of being focused but not obsessing over the little things. It’s a temptation during a marathon to fall back to the pace of least resistance and I was determined to fight that. My mantra every time I felt any negativity or doubt creep in was “you’re okay, stay hard.” I also kept telling myself, “keep pushing.” I was able to reel in a couple runners who had gotten ahead of me during the race and that felt good. It’s okay to let a bit of competition creep in as long as you’re careful to keep the big picture in mind. Most of us aren’t racing for 1st place so it’s important to not let your ego get the better of you by racing people mid-race. Around mile 20 I was trying to do some calculations in my head and figured that if I could keep sub-9:00 miles to the finish I would finish around 3:40. But math is hard during a marathon so I didn’t obsess over my pace and just kept pushing. With 3 miles left I realized that I had a good chance of finishing sub 3:40 which would be a BQ if I kept up my pace. But I never allow myself to get overconfident until I’ve actually crossed the finish line. with MTA listener Mike At mile 24 MTA listener Mike unexpectedly showed up to run the last couple miles with me. One thought I had was “I can’t let him see me whimp out in the last couple of miles.” Despite pushing hard up a final hill I still had enough in me to have a good finishing kick for the last 0.2 miles. It was almost unbelievable to look down and see sub 3:40 on my watch. I got the biggest post-marathon high feeling so happy and grateful for such a strong marathon. When I got over to the timing table and saw my official time of 3:39:25 along with the news that I was first in my age group it was icing on the cake. Also Mentioned in This Episode CEP Compression -Check out the latest tall compression sock from CEP, the 3.0 with an updated look, upgraded fit and feel thanks to a blend of 16 yarns, with the same best in class graduated compression, now just a little easier to put on. Use the code “Marathon” for 15% off from now till August 31st. Generation Ucan -the revolutionary new way for runners to fuel. UCAN keeps your blood sugar stable and allows your body to burn fat. Use the promo code “MTABQ” to save 15% off your order. Or if you’re new to UCAN, save 25% on your first order with code MTA25”. MetPro -Using Metabolic Profiling, MetPro analyzes your metabolism and provides you with an personal nutrition coach and individualized strategy to obtain your weight or body composition goals. DripDrop O.R.S. An electrolyte powder developed by a doctor to treat dehydration. Go to dripdrop.com/mta to get 20% off any purchase. VARIDESK -the world’s leading standing desk solution, converting any desk into a standing desk so you can maintain a healthy active lifestyle in the office or at home. Love Beets – Love Beets offers fun flavors and simple beet products for beet lovers and beet newbies alike! Use code MTA at checkout for 20% off online orders or look for their products in retail stores nationwide. The post Charlevoix Marathon Race Recap + How to Keep Pushing in a Marathon appeared first on Marathon Training Academy.
In this podcast episode we bring you a special conversation with our nutrition coach, Natalie Mason, about how marathoners can lose weight and still maintain energy to do what they love. And in the quick tip segment I’ll share how you can incorporate lower body strength training into your routine and never skip leg day again!Weight Loss Tips for Marathoners Our Guest on This Episode Natalie Mason is a Managing Dietitian at MetPro -a company that provides concierge nutrition and fitness coaching. She has a Bachelor of Science in Nutrition & Food Science and Masters of Science in Nutrition Sciences. She’s a Registered Dietitian and Board Certified Specialist in Sports Dietetics. In this conversation will you hear why marathon training doesn’t automatically lead to weight loss, the most common mistakes runners make with their diet, how the principle of “contrast” through “up adjusting” and “down adjusting” leads to metabolic proficiency, and the shocking number of runners who do zero strength training. How This Interview Came About In late 2015 I started inexplicably gaining weight despite keeping up my marathon training schedule (I ran 10 marathons and ultras that year) and eating as healthy as I knew how. The weight continued to pile on much to my chagrin. I finally realized that I was dealing with a hormonal imbalance -probably due to a combination of stress and other factors. I began working with a functional medicine doctor who put me on thyroid medicine for one year until my hormones balanced. Thankfully, I was able to go off all medications but the extra weight (about 35 pounds) did not budge. I encourage people to appreciate their bodies and keep pursuing their running goals no matter what they weigh. But as a runner the extra weight does impact your joints, energy levels, and can effect your marathon times. For me it was like carrying around an extra 35 pound weight on all of my runs and in daily life. I started working with Natalie from MetPro in November of 2018 and have lost 26 pounds at the time we recorded this podcast episode. I was initially skeptical at first but MetPro has been an amazing system for helping me reduce fat and keep my energy levels high for doing what I love . . . which is running marathons! And Natalie is a wonderful coach as you will hear in our interview. Also Mentioned in This Episode MetPro -Using Metabolic Profiling, MetPro analyzes your metabolism and provides you with an individualized strategy to obtain your weight or body composition goals. NuNee -designed specifically to relieve that dreaded Runner’s Knee pain. Use code MTA10 for a 10% discount. High Performance Lifting -Strength Training Program for Runners developed by Jason Fitzgerald. Love Beets -ready-to-eat beet products, perfect for beet lovers and beet newbies alike! Use code MTA at checkout for 20% off online orders. Varidesk -converts any desk into a standing desk and is designed with durable, best-in-class materials that fit in any environment or workspace. The post Weight Loss Tips for Marathoners appeared first on Marathon Training Academy.
I'm back from some recent travels with another solo Q&A episode. I start by sharing my thoughts on the end of Game of Thrones, Sorinex Summer Strong, old school kicks, wasting money and more. I also discuss my good friend, WWE Women's Champion, Becky Lynch. Then we get into your questions including: What is your favorite training program (sets/reps) for hypertrophy? Best way you calculate macros needed for clients How do you get started in the fitness industry? What's the best bodyweight program for building muscle? My take on 24 hour fasts. My favorite LL Cool J song? My take on the Carnivore Diet? Is a bodypart split good for building muscle? Best exercises to keep your athleticism as you age? What's my drink of choice? What are crawling movements good for and who should do them? How to pick the right workout program? How to set up two weekly leg workouts for strength and mass? Does one ever stop feeling small? What are the characteristics and personality traits that I admire and look for in a friend? This episode is brought to you by Four Sigmatic. I use it daily for better focus, improved workouts, and deeper sleep. Four Sigmatic is gut friendly and contains less than half the caffeine of regular coffee. Go to www.FourSigmatic.com/Jay and use the code JAY to get 15% discount. This episode is also brought to you by Organifi. Organifi helps you fight inflammation and improve your sleep with their outstanding, organic turmeric products. Click HERE or go to www.organifi.com/renegade to get yours today! Also Mentioned: BFR Shop – More Strength & Muscle Without Lifting Heavy
In this episode we bring you a fascinating conversation with runner and filmmaker Sanjay Rawal about indigenous running cultures around the world, running as an act of meditation, and the world’s longest certified footrace –The Self-Transcendence 3100 Mile Race in New York City! Interview with Sanjay Rawal Sanjay Rawal worked in the human rights and international development sectors for 15 years in over 40 countries before focusing his love for photography and storytelling onto filmmaking. A lifelong runner, Sanjay was happy to lose the pounds he gained eating Mexican food in farmworker towns and take on a project about running. His new film, 3100: Run and Become, opened in theaters in Fall 2018. He has had a daily meditation practice for 27 years and was a middle-distance runner in high-school and college and currently runs an average of 50 miles per week. Navajo runner “Marathon Monks” of Japan African Bushman subsistence hunters Ashprihanal Aalto from Finland holds the course record at the 3100 The Self-Transcendence 3100 Mile Race will start on June 16th 2019. Eight runners have entered the race this year including Ashprihanal for the 15th time. Also Mentioned in This Episode Link to the movie website:3100 Run and Become Link to the race:The Self-Transcendence 3100 Races we are signed up for this summer: view our itinerary page. NuNee -designed specifically to relieve that dreaded Runner’s Knee pain. Use code MTA10 for a 10% discount. MetPro -Using Metabolic Profiling, MetPro analyzes your metabolism and provides you with an individualized strategy to obtain your weight or body composition goals. Tigerbalm Active -a non-sticky gel with a cool-to-warm sensation that helps with muscle fatigue and recovery. Pick up Tiger Balm Active today at your local CVS or Rite Aid store Varidesk -converts any desk into a standing desk and is designed with durable, best-in-class materials that fit in any environment or workspace. The post Run And Become: Interview with Sanjay Rawal appeared first on Marathon Training Academy.
This podcast episode is our long-awaited race recap of the 2019 London Marathon. We’ll tell you all about our trip to the U.K. and what it was like to run this amazing race. This is a beast of an episode with lots of stories, tips, shenanagains and sound bites so kick back and enjoy! London Marathon Race Recap The 39th edition of the London Marathon was held on 28 April, 2019. This marathon has been continually operating since 1981 and this year there were a record of 42,906 starters (414,168 tried for a ballot place) and 42,549 finishers on The Mall. The marathon has raised 1.3 billion dollars for charity since it started. Their tag line this year was “thanks a billion.”(3) After several years of not getting in through the lottery system we were very excited to get charity spots with the UK based John Muir Trust and to raise money to plant trees on a property they manage in Scotland.Pre-Race: Trevor’s dad flew out from Washington state to watch the boys while we were gone and we’re so grateful to him. However, our trip got off to a slightly rough start when I came down with the flu 12 hours before our flight went out. Fortunately my stomach was fully recovered by two days before the marathon and sickness didn’t slow us down on our site seeing. Here are some of the things we did while in London … took a walking tour of London, toured Westminister Abbey, The Churchill War Rooms, The Tower of London, and The British Museum, and ate a lot of great meals. MTA Meet Up: We had our MTA meet up near the expo on Saturday for an afternoon British tea which consisted of tea, sandwiches, and a variety of deserts and scones. We had a great turnout and are so thankful to everyone who came out! The MTA podcast was dubbed “The People’s Podcast” by Phil Shin, one of the runners at the meet up. I think we’ll keep the nickname. MTA Meet Up With Academy member Niall from IrelandRace Morning The London Underground offers free transportation on race day when you show your bib, which is a very nice touch. One thing to be aware of is that not all underground locations are open on race day so you want to carefully plan how to get to your particular start line (for us it was in Greenwich Park). Riding the train to Greenwich Station on marathon morning It took us an hour and a half to get from our hotel to the start area via public transportation. There was also nearly a mile walk to get to the corral area. You also want to allow for time to get your drop bag to the appropriate location (they provide specific clear plastic drop bags), use the port-a-loos (long lines, bring your own toilet paper), and get into your assigned starting corral by the time limit (although some volunteers were letting people into their assigned corral after the deadline. The lines to the port-a-loos Race morning logistics can be a bit more challenging at large marathons, especially since at London there are three separate start areas. Another thing to remember is that depending which coral you are in it could be up to an hour or so after the official start before you cross the start line. This is important to consider when it comes to ditching throw away clothing and doing last minute nutrition/hydration.The Course The London Marathon is known as a flat and fast, point to point course. It has blue lines painted on the course which would be the exact marathon distance if you were able to follow it directly (the tangent). However the reality is that you’ll end up weaving around other runners and going further than 42.2 km/26.2 miles. The course was clearly marked with both kilometers and miles and there was a timing mat every 5k. Pace Teams: According to the website there were 65 pacers from the Runner’s World x New Balance Pace Team, ranging from 3:00 hour to 7:30 pace. Pacers were carrying large flags displaying their times and were available in each of the three starting areas. However, I noticed that the 4:00 pacer for the red start disappeared at mile 5. Trevor finished before the 4:30 pacer but his official time was 4:38. The first 3km of the marathon are spent heading east from Greenwich Park and this is a good time to go with the flow and watch your feet with the large pack of runners around you. It can be crowded for the first 5 or 6 miles since all three starts merge at the 5k mark. This is the section of the course with the most noticeable downhill so you might notice faster splits during this beginning section. At around the 10k mark the course goes by the Cutty Sark (a British clipper ship built in the late 1860’s) and this area has a ton of spectators (which narrows the course a bit). The Cutty SarkCrowd support is amazing through the whole marathon but it quiets down a bit until 20-22km where there are more crowds and where runners cross the Tower Bridge and hit the halfway mark. It was here that there was approximately a mile section where we could see faster runners who were at the 22 mile point. One thing that struck me is that most of them looked like they were in a lot of discomfort. Later on there’s the Isle of Dogs and Canary Wharf section of the course which is a bit quieter. The crowds pick up again around 35km at Shadwell and the final 5k passes some amazing landmarks including Big Ben and Buckingham Palace before turning into the finish line area at The Mall. Aid Stations: There were 19 aid stations on the route situated as follows: 13 had water in 250 ml bottles with a flip-top lid. They requested that you drain the bottles before discarding so that they could be recycled. Sports drink was available at 5 locations (2 with compostable cups) and at mile 23 they had the Ooho sachets which are 25 ml seaweed capsules filled with sports drink. They are edible and biodegradable, vegan and allergen free. You were supposed to consume them like a cherry tomato. I really enjoyed having the small bottles of water because I was able to hang onto it and consume water as needed. I didn’t use any of the sports drinks, gels, or other food on the course (there were lots of people handing out various items separate from the official aid stations). I brought UCAN bars with me and ate half a bar every 5 miles. Since the start time was later I was able to have a normal breakfast that morning and then just started on my fueling strategy during the race.Finish: The finish line area was exciting with enthusiastic crowds as you cross the final timing mats. They gave out a nice medal with several of London’s landmarks on one side and the course on the other, the finishers shirt, and a bag of food at the end (included in the bag was sports drink, a variety of different snack foods, and a heat sheet). Then there was the gear check pickup followed by the meet and greet area which had letters of the alphabet in order to meet friends/family. Trevor saw MTA listener Simon Wright at the finishWinners: Elite Men: 1st: Eliud Kipchoge (Kenya) – 2:02:37 (4th time winning London, beat his own course record and set the 2nd fastest time ever) 2nd: Mosinet Geremew (Ethiopia) – 2:02:55 3rd: Mule Wasihun (Ethiopia) – 2:03:16 5th- Sir Mo Farah (GB)- 2:05:39Elite Women: 1st: Brigid Kosgei (Kenya) – 2:18:20 2nd: Vivian Cheruiyot (Kenya) – 2:20:14 3rd: Roza Dereje Bekele (Ethiopia) – 2:20:51 6th- Emily Sisson (US) 2:23:08, made her marathon debut running the 6th fastest American time on an eligible course Men’s Elite Wheelchair: 1st: Daniel Romanchuk (US) – 1:33:38 2nd: Marcel Hug (Switzerland)- 1:33:42 3rd: Tomoki Suzuki (Japan) – 1:33:51Women’s Elite Wheelchair: 1st: Manuela Schar (Switzerland) – 1:44:09 2nd: Tatyana McFadden (US)- 1:49:42 3rd: Madison de Rozario (Australia)- 1:49:43Ever Presents The Ever Presents are a group of 11 runners who have completed every London Marathon since 1981 (this was the 39th year). We saw a feature on TV pre-race about the oldest Ever Present, Kenneth Jones, age 84. He talked a bit about his training and goal of making it to 40 years in a row. He finished this year in 7:40. Another Ever Present, Chris Finill age 60, clocked a time of 2:59:46, breaking the three-hour barrier for the 38th time in 39 races. There will be 10 Ever Presents running London in 2020 as one didn’t finish this year. (7)Costumes The London Marathon is known for lots of costumes. On the way to the race we talked to a runner who was carrying an ostrich costume in a bag. I later saw him at the start line. Other costumes viewed along the way included rhinos, a two person dragon, a two person dog, trees, a sleeping bag, a tent, a flip flop, a running shoe, a Mrs. Doubtfire looking old lady, a banana, etc.. Ambulance Team Oh look the Queen! Rhino Vicky There were 38 official Guinness World Records set out of 78 attempts. The Guinness World Records has worked with the London Marathon for the last 12 years with on the finish line verification. This inspires some fun and creative costumes. We all know it’s challenging enough to run a marathon while not in costume so mad respect to anyone who attempts this. Lukas Bates dressed as Big Ben to run the marathon hoping to run the fastest time for the Guinness World Record dressed as a landmark. The video of him trying to cross the finish line in the costume went viral (if you haven’t seen it do yourself a favor, stop everything and go watch it now below). He was running for the UK Alzheimer’s Society and raised 5,000 pounds. View this post on Instagram This is not what you need after 26.2 miles… A post shared by BBC SPORT (@bbcsport) on Apr 28, 2019 at 7:16am PDT My Experiences Running for the John Muir TrustAs I mentioned earlier the week didn’t get off to the best start with my bout of stomach flu. Fortunately I was feeling normal by two days before the marathon but I didn’t run for five days pre-marathon. We ended up doing so much walking around London that I decided to give my body extra rest and call it good. I also tried hard to get as much sleep before the race as possible (which can sometimes be challenging in a different time zone). Race Day Nerves One of the things that I always get super nervous about (especially during large marathons) is logistics. It can be a challenge to know how much time to leave to get to the start area. By the time we had arrived at Greenwich Park and had walked to the bag drop area I had basically 20 minutes to get into my corral. The starting area atmosphere was exciting with lots of nervous chatter and the noise of announcers coming through the speakers. There was a screen close to the start line that was showing each wave start as well as drone footage panning the huge crowds. There were runners packed in as far as the eye could see in front and back. They released my wave and we officially crossed the start line to the cheers of crowds lining the starting area. It was exciting and a bit surreal to be running such an amazing marathon. And no matter how many marathons a person has done there’s always that looming question mark about how the race is going to go. Thankfully the weather was perfect for a marathon. Keep Calm and Carry On I found the first few miles to be pretty congested and had to stay mentally focused to keep on pace especially around the aid stations and anytime the road would narrow. There were spectators along nearly the whole route which always keeps me from zoning out. Despite the amount of runners on the course I posted fairly fast 5k and 10k splits which made me a little nervous. On one hand I was feeling mostly good, but I was afraid that I’d get handed a piano later in the race by going out too fast. The British expression, “Keep calm and carry on” came to mind.How Much Do You Want to Suffer? By the 10 mile mark my right hamstring was making a few protests and I started dealing with some negative thinking. The marathon gives you a lot of time to think! Here are some of the things going through my mind (among many): How will I ever keep up this pace? If I’m hurting now, it will probably only get worse. How hard do I want to work/suffer to go sub-4? I really had to work hard to bring my thoughts into a more positive space and enjoy the experience and scenery around me. Another interesting diversion was that there were a lot of costumes and the crowds were yelling the names of runners who had put their names on their shirts. There were also cheer sections for various charities stationed along the course and they made a lot of noise. I thought I kept hearing my name until I realized that there was an Andrew running around me. I realized that I was thankful that I didn’t have my name on my shirt because I find it distracting to get called out like that (but many people find it motivating so know what works for you).“I’m Stronger After Mile 20” The London course is nearly ideal since it’s fairly flat and the small hills were quickly followed by a downhill section which really made me feel like I’d achieved something. On the up-hills sections I reminded myself that I’d trained on much more challenging hills which felt like a mental boost. I started looking forward to getting past the 20 mile mark and decided that my mantra would be “I’m stronger after mile 20.” I knew that with my marathon experience I could more easily push through the challenges and pain than many newer marathoners out there. I also started paying more attention to my mile splits and realized that I needed to keep my pace sub-9:30 if I was going to finish in under four hours. Chanting my “I’m stronger” mantra under my breath I really did feel strong the last 10k. In fact, there were many runners who would abruptly start walking in the middle of the course which made those final miles feel a bit congested. I had to do a fair amount of weaving around people to stay on pace. 3:59:30 As happens during nearly every marathon sometimes the last few miles of a race can feel like a bit of a blur. I remember going through a couple tunnels, running down the Royal Mile, and hearing the announcer at the finish line and the cheering crowds. I had a good burst of final speed to cross the finish line in 3:59:30 which made me feel surprisingly emotional. I didn’t realize it would feel so good to meet my goal and finish my first sub-4 marathon in over three years. I felt so incredibly grateful for my strong, healthy body and the good training cycle I’d had. It was great to get that medal put around my neck and be able to finish my 57th marathon (and 4th World Marathon Major). Trevor also finished strong with a time of 4:38. Also Mentioned in This Episode Generation UCAN -the revolutionary new way for runners to fuel. UCAN keeps your blood sugar stable and allows your body to burn fat. Use the promo code “MTALONDON” to save 15% off your order.” CEP Compression. Check out the latest tall compression sock from CEP, the 3.0 with an updated look, upgraded fit and feel thanks to a blend of 16 yarns, with the same best in class graduated compression, now just a little easier to put on. Use the code “Podcast” to save 15% through June 1, 2019. VARIDESK -the world’s leading standing desk solution, converting any desk into a standing desk so you can maintain a healthy active lifestyle in the office or at home. Biolite -This amazing headlamp runs for up to 40 hours on a single charge! Plus, it’s super bright, you can tilt it with one hand, and it’s so comfortable you’ll forget you’re wearing it. Use the code MTA at checkout for 15% off your order. The post The London Marathon Race Recap appeared first on Marathon Training Academy.
In this podcast episode we bring you inspiring stories from this year’s Boston Marathon. Plus we will give you a run-down of the final results and soundbites from race weekend. And in the quick tip segment, Angie answers a question about what officially counts as a marathon or half marathon.The Boston Marathon 2019 2019 was the 123rd edition of the Boston Marathon. There are around 500,000 spectators who come out every year to cheer on the 30,000 plus runners. This provides a nearly 200 million dollar boost to the local economy. The Boston Marathon is hosted by the Boston Athletic Association which was established in 1887. In 1897 the BAA hosted a 24.5-mile road race for 15 participants (only 10 finished). In 1924 the course was lengthened to 26 miles, 385 yards to conform to the new Olympic standard. The BAA’s symbol is the unicorn and it still appears on today’s marathon medals. Official Boston colors are yellow and blue. Around 9,700 volunteers work the Boston Marathon each year. Most of the race is run outside of Boston. The course starts in Hopkinton and goes through Ashland, Framingham, Natick, Wellesley, Newton, and Brookline before entering Boston at mile 24. The BAA reserves around 3,000 spots (of 30,000) for its charity runners. Participants who ran on behalf of more than 260 non-profit organizations raised $36.6 million for charity at the 2018 Boston Marathon and figures will probably be similar this year. Heartbreak Hill, one of the most iconic features of the course, comes between miles 20-21 after the Newton Hills. Although it’s only a 91 feet climb the name started after the 1936 race when runner Johnny Kelley patted fellow runner Tarzan Brown on the back as he passed him. This spurred Tarzan Brown into action and he went on to win the race (thereby “breaking” Kelley’s heart near that hill). Marathon Monday The marathon wasn’t always on a Monday. Up until 1969 the race was always on April 19th, Patriot’s Day, a civic holiday commemorating the battles of Lexington and Concord during the American Revolution. In 1969 officials changed the race to always be the third Monday in April which is known as Marathon Monday. Boston Strong The mantra “Boston Strong” came about after two bombs exploded at the finish line in 2013 which killed two people and injured 260 others. The city of Boston responded by more than a million spectators coming out to support the 2014 race in which Meb Keflezhighi wrote the names of the victims on his bib and went on to win the race. (2) Qualifying Times It continues to get more challenging to get into Boston with a qualifying time. A total of 30,458 applications were received for qualifiers, a significant increase from recent years. 7,384 qualifiers were unable to be accepted due to field size limitations. Qualifiers who were four minutes, 52 seconds (4:52) or faster than the qualifying time for their age group and gender were accepted into the 2019 race. Qualifying standards will be five minutes faster for all age groups, starting with the 2020 Boston Marathon.2019 Winners Men The men’s pack stayed together until around mile 21 when Geoffrey Kirui dropped the pace from 5:06 to 4:31 and the lead pack dropped down to five. Then there was an exciting sprint finish down the length of Boylston St. for the third closest men’s race ever. 1st- Lawrence Cherono (Kenya) in 2:07:57 (he said,” I was so focused because I’ve never won a major marathon”), 2nd- Lelisa Desisa (Ethiopia) in 2:07:59 (who said that this was the first time he’s ever been outsprinted), 3rd- Kenneth Kipkemoi (Kenya) 2:08:07. The first American was Scott Fauble in seventh with 2:09:09 and Jared Ward, who finished eighth in 2:09:25 with a PR. Women: Worknish Degefa of Ethiopia took the lead around mile 4 and would go on to expand this lead to 3 minutes by mile 18. 1st- Worknish Degefa winning time was 2:23:31 2nd- Edna Kiplagat of Kenya, 2:24:13. 3rd-American Jordan Hasay posted a time of 2:25:20. Des Linden the defending champion finished 5th in 2:27:00 Men’s wheelchair: 1st- Daniel Romanchuk (USA) 1:21:36 2nd- Masazumi Soejima (Japan) 1:24:30 3rd- Marcel Hug (Switzerland) 1:26:42 Women’s wheelchair: 1st- Manuela Schar (Switzerland) 1:34:19 2nd- Tatyana McFadden (USA) 1:42:35 (at one point she tipped over in her wheelchair) 3rd- Madison de Rozario (Australia) 1:41:36Notable and Inspiring Finishers Joan Benoit Samuelson Joan Samuelson, age 61, finished in 3:04. She made history 40 years ago with a 2:35:15 Boston finish, enough to win Boston and break the course record. This year, to celebrate the 40th anniversary, she planned to run within 40 minutes of her record-breaking time. She did better and finished within 30 minutes of that goal. Gene Dykes Glen Dykes, age 71, broke his own age-group record, posting the fastest course time for a 70-to-74-year-old with a time of 2:58:50. This is after some pretty huge races earlier in the year like the Arches Ultra 50 Miler in Moab in late January, and then the 200-mile Delirious Western Endurance Scenic Trail race in Australia three weeks later. That one took him 101 hours to complete, including five encounters with venomous snakes. “At one point, I spotted a Tiger snake below me when I was in mid-stride,” he recalls. “I had to twist my body and throw myself into the underbrush to avoid it. But these ultra distance adventure runs are great fun, especially when they include sleep deprivation. You get flashbacks afterwards—the good kind.” (3) Stephen VanGampleareThe non-elite man who finished 1st is a Colorado engineer named Stephen VanGampleare who ran a massive PR of 2:18:40, the 26th fastest time of the day. He was initially disappointed by the BAA’s change which started Wave 1 two minutes after the elite men. He not only finished as the top amateur in the race, he also qualified for the 2020 U.S. Olympic Trials in the process. Adrianne Haslet Adrianne Haslet is a survivor who lost her left leg in the 2013 Boston Marathon finish line bombings and had been training to run this year’s marathon. But she was struck by a car while in a crosswalk in January. Despite this tough new challenge she persevered in getting back to running, and ran the BAA 5K, her first race back. “I wanted to run this race so badly. I may have walked, but I never gave up.” (4) Ben Beach Ben Beach is one of the Boston Marathon Legacy runners and ran his first Boston Marathon at age 18 in 1968. He is now 69 and suffers from a rare neurological disorder that sends his lower leg extended sideways and nearly parallel to the ground with each stride. “I’ve made my peace with that. This is what running is like for me now.” His Boston personal best of 2:27:26 was set in 1981. He finished this year in just over 6 hours after dealing with cramping for more than half the race. “I feel good about the streak,” he said. “And I don’t want it to end. I’m struck by how adaptive human beings are. Runners know that the even slightest imbalance will almost guarantee an injury, but here I am, still bumbling along. The way my body has adjusted – it amazes me. I intend to be back in Hopkinton next April and to make up for this lackluster performance,” (5) Marko Cheseto Marko Cheseto is a double amputee who lost both his legs about six inches below the knee to frostbite in 2011. Originally from Kenya, he had come to study at the University of Alaska in Anchorage. In his senior year, deeply upset over the suicide of another UAA runner from Kenya, Cheseto overdosed on pills and disappeared into the woods around the UAA campus. He was the subject of a massive search and rescue operation. On the third day he stumbled into a hotel near the campus with his shoes frozen to his feet. After his recovery Cheseto remained in Anchorage, graduated with a degree in nutrition, got married, had three children, and has become an American citizen. Eighteen months after losing his feet, he resumed running once he was fitted with a pair of running blades. “One thing I just told myself was the condition that I have is just a phenomenon that happened in my life,” Cheseto said on Marathon Monday. “It does not define who I am. I still have my inner power.” He finished in 2:42 with a new PR. His goal is to run a sub-2:10 marathon. (6) Michael Herndon Michael Herndon, age 31, a Marine veteran from Ohio was the picture of determination. His legs locked up near mile 22 forcing the Afghanistan veteran to eventually get down on his hands and knees to crawl. He refused to give up, drawing inspiration from three fellow comrades who didn’t survive a bombing attack overseas. Herndon’s fellow Marines Matthew Ballard and Mark Juarez and British journalist Rupert Hamer died in 2010 from an improvised explosive device’s blast in Afghanistan. When his Achilles tendon starting giving him trouble on Monday and his legs gave out near the end of the race, Herndon chanted his fallen comrades’ names aloud to help himself focus on finishing. Once Herndon crossed the finish line, he was lifted into a wheelchair to receive medical attention. This was his first marathon which he finished in 3:38 and he’s determined that it won’t be his last. He said this about his inspiration, “They are not here anymore. I am here, and I am able. I am lucky to still have all my limbs. I can still be active. I find fuel in the simple idea that I can run. Some cannot.” (8) Dave McGillivray Boston race director Dave McGillivray has the tradition that each year after he completes his duties he runs the race himself. He’s run the Boston Marathon for 46 consecutive years (16 years as a regular runner and 30 years after the race as the race director) and this year he brought it up to 47 times (he’s run 157 marathons in total). This year’s marathon came just six months after triple bypass surgery. “I would definitely put it up there as the toughest one and the most challenging,” McGillivray said. “But it probably was the most special, given that I wasn’t sure exactly what to expect.” The 64-year-old ran Boston this year for Team Big Heart and raised over $100,000 to create awareness about heart illness. “My mission now in life is to create an awareness that just because you’re fit, doesn’t mean you’re healthy, and that if you feel something, do something about it,” he said. “There were times in my life when I thought I was invincible, and I never thought they were warning pains. I just thought they were challenging pains. And now I realize there are warning pains out there, and you have to really recognize the difference and act on them. That’s what I did, and, as a result, I gave myself a second chance.”(9) Sources 1. www.boston.com/sports/boston-marathon/2017/04/14/why-a-world-record-set-in-the-boston-marathon-wouldnt-officially-count 2. www.mentalfloss.com/article/27483/11-fast-facts-about-boston-marathon 3. www.podiumrunner.com/gene-dykes-returns-to-the-marathon-distance-monday-in-boston_177008?fbclid=IwAR2Fw99Eid1w1cuxcqVY3-GTDYPHspaTso5nh2cZmEfXdVOcxRIsNMSgF54 4. www.runnersworld.com/news/g27054165/boston-marathon-celebrity-runners/ 5. www.bethesdamagazine.com/bethesda-beat/sports/bethesda-runner-extends-boston-marathon-streak/ 6. www.boston.com/sports/boston-marathon/2019/04/15/in-2011-marko-cheseto-lost-his-feet-to-frostbite-today-he-ran-the-boston-marathon-in-less-than-three-hours 7. www.runnersworld.com/news/a27045741/boston-marathon-results-mens-winner/?source=nl&utm_source=nl_rnw&utm_medium=email&date=041519&src=nl&utm_campaign=16093140&utm_term=AAA%20–%20High%20Minus%20Dormant%20and%2090%20Day%20Non%20Openers 8. www.boston.cbslocal.com/2019/04/15/boston-marathon-man-crawls-across-finish-line/?fbclid=IwAR1JJsU0pddsnpcOOvFxSnGpH546H59yyqBUKQWsqizmnae3hEJMzwGBdnI 9. www.boston.com/sports/boston-marathon/2019/04/16/after-heart-surgery-dave-mcgillivray-runs-2019-boston-marathon 10. www.marathonmaniacs.com/criteria-faq/ 11. www.100halfmarathonsclub.com/counting.html 12. www.baa.org/ Also Mentioned in This Episode Generation UCAN -the revolutionary new way for runners to fuel. UCAN keeps your blood sugar stable and allows your body to burn fat. Use the promo code “MTABOSTON” to save 15% off your order.” On Running– The shoe brand that Angie is wearing at the London Marathon. Try a pair of On’s for yourself for 30 days and put them to the test. Yes, that means actually running in them before you decide to keep. VARIDESK -the world’s leading standing desk solution, converting any desk into a standing desk so you can maintain a healthy active lifestyle in the office or at home. NuNee -designed specifically to relieve that dreaded Runner’s Knee pain. Use code MTA20 for a 20% discount. Lactigo -a topical gel that improves athletic performance and recovery. LactiGo is an effective, fast-acting topical gel with menthol and carnosine that helps people maximize their athletic performance and speed muscle recovery. Use the code MTA for a 10% discount. Biolite -headlamp that runs for up to 40 hours on a single charge, it’s super bright, you can tilt it with one hand, and it’s so comfortable you’ll forget you’re wearing it. Use the code MTA at checkout for 15% off your order. Trevor’s Boston Trip Trevor had a chance to go and cheers on the runners this year. The highlight of his trip was meeting up with listeners to the podcast. Big thanks to Coach Steve Waldon, Mitch Goldstein, Tom and Cari Hardin, Henry Howard and his wife Manju and mother-in-law Karen, Logan Collier and her friend Rachel, Mike Emmerling and his son Mike, Randy Mays, Beck Straley, Karima Modjadidi, Ingrid Sell-Boccelli, and Lena Katharina for coming to the MTA Meet Up! MTA Meet UP Trevor with Ryan Hall and Tom Hardin Trevor with MTA Coach Steve Waldon Trevor with ultra runner Stephanie Howe Violett With fellow podcaster Tina Muir With Tim Hadzima of Abbot World Marathon Majors The post Inspiring Stories From This Year’s Boston Marathon appeared first on Marathon Training Academy.
Emma Broughton shares her life in fabric & thread on the Stitchery Stories embroidery podcast. Emma is a classically trained hand embroidery artist with a real passion for designing and making embroidered boxes. So much so that she is the author of a new book launching April 2019 simply called "Embroidered Boxes". Emma shares her story of being inspired by goldwork embroidery at a young age, and of being determined to follow embroidery as her career. And you will be amazed when she shares her story of how her book became a reality. Susan Weeks chats with Emma about: Deciding to write a book on embroidered boxes How long did it take from proposal to contract? Encouragement from a creative and inspiring mum What sparked the determination to study at the RSN Developing a complimentary range of skills The joy of lifelong learning Enjoying the challenge of box making A range of gorgeous techniques Using her book as a catalyst to launch her business and so much more. Episode Show Notes, Links & Examples of Emma's work at https://www.stitcherystories.com/emmabroughton Visit: www.fairywrenembroidery.com Look: https://www.instagram.com/fairy_wren_embroidery Like: https://www.facebook.com/fairywrenembroidery Email: emma@fairywrenembroidery.com Also Mentioned: https://farnhammaltings.com/
In this episode we speak with Ryan Hall -2x Olympian, American record holder, and author of the book Run the Mile You’re In. And in the quick tip segment, we answer a listener question about how to deal with chafing. Interview with Ryan Hall Ryan Hall set the U.S. record in the half marathon when he ran 59:43 at the Houston Half Marathon in 2007- the first American to break the one hour barrier. He placed 10th at the Olympic Marathon in Beijing. He’s the only American to run sub-2:05 (2:04:58 at Boston). His wife Sara is currently an elite runner and they have four adopted daughters from Ethiopia. In this episode we walk through the big themes of his new book Run the Mile You’re In. In this interview Ryan shares . . . What it means to run the mile you’re in. The importance of identity and the ability to not take your failures personally. How the African runners process failure. Goals of the heart. The comparison trap. Dealing with pain. Having a healthy body image. Mental toughness isn’t something you either have or don’t have. Mental toughness starts with the belief that you are mentally tough, and it is nurtured through positive declarations. Competing out of love results in superior strength. The next time you find yourself in a painful situation, find a way outside of yourself. Think about your love for God, your family, your friends, those you are helping. There is more strength inside of you than you can imagine when you fix your eyes on Jesus. All you have to do is stay close and stay in love, and you can endure incredible pain.Also Mentioned in This Episode Ryan Hall’s website:https://ryanandsarahall.com NuNee Device -designed specifically to relieve that dreaded Runner’s Knee pain. Use code MTA20 for a 20% discount. On Running Shoes – The clean and minimalistic design as well as its sole technology gives you the sensation of running on clouds. Try a pair of On’s for yourself for 30 days and put them to the test – that means actually running in them before you decide to keep. BioLite Headlamp 330 -ultra-thin, super bright, NO-BOUNCE headlamp that’s so comfortable, you’ll actually forget you’re wearing it. Use code MTA at checkout for 15% MetPro -Using Metabolic Profiling, MetPro analyzes your metabolism and provides you with an individualized strategy to obtain your goals. The John Muir Trust -help us plant 262 trees! Resurrected Runner -creator of parody songs for runners The post Run the Mile You’re In! Interview with Ryan Hall appeared first on Marathon Training Academy.
In this special podcast episode we bring you to the Tallahassee Marathon in Florida for a live interview with the great Meb Keflezighi -the only man who has won the New York City Marathon, The Boston Marathon, and an Olympic medal. Interview with Meb Keflezighi We have admired Meb Keflezighi for years and thought it would be cool to have him on the podcast. Well, it finally worked out and all I needed to do is drive to Florida and back to bring it to you! Let me set the scene for you guys . . . Meb was a special guest at the Tallahassee Marathon in Tallahassee, Florida. I was able to interview him the day before the race and then stick around and run the half marathon -which was a blast! Big thanks to the race director Sheryl Rosen for helping me arrange this interview. We had a dedicated room at the race expo that was open to the public. I wasn’t sure how many people would show up but an hour before the start there were runners already in the room. By the time we started the room was completely full and there were people standing in the doorway. And Meb did not disappoint! Meb Keflezighi was born in Eritrea in 1975 while the country was enduring a 30 year war with Ethiopia. Meb’s father Russom Keflezighi was a supporter of liberation and therefore wanted by Ethiopian soldiers. Circumstances forced him to flee Eritrea by trekking 250 miles north through Sudan. He eventually made it to Italy where he worked to earn enough money to bring his family over. It was 5 years until he saw his wife and 5 children again. Meb with his mother and father, wife, and three daughters The family immigrated to the U.S. and began a new life in San Diego. Meb started the sixth grade not knowing any English. He worked hard in both school and sports and went on to run track and field at UCLA. In this conversation you will hear Meb talk about his family and what it was like growing up in Eritrea and immigrating to the US as well as the people who impacted his life. He also talks about how he got into running as a boy in school and later how he made the jump to distance running. He will hit some of the highlights of his career and describe fighting through injury and dealing with unexpected mishaps. (During one marathon he had a plastic breath rite strip in his shoe that he forgot to take out before the race). Among his many accomplishments: Meb won a silver medal at the 2004 summer Olympics in Athens in 2004. He won the 2009 New York City Marathon in 2:09:15. He won the Olympic Trials Marathon in Houston in 2012. He is the oldest winner of the Olympic Trials Marathon at age 36. He won the 2014 Boston Marathon with a time of 2:08:37, two weeks before his 39th birthday. Meb is retired now and has a new book coming out in March called 26 Marathons, What I Learned About Faith, Identity, Running, and Life from my Marathon Career. The Tallahassee Half Marathon The Tallahassee Marathon is an all-volunteer event organized by the Gulf Winds Track Club and has been running since 1975. I found this race to be scenic, energetic, not too big, and very well organized. It’s perfect for runners looking for a race in February. Also Mentioned in This Episode Generation Ucan -a fueling product that Meb calls his secret weapon. Use the code MTAMEB to save 15%. NuNeeShop.com -NuNee is designed specifically to relieve that dreaded Runner’s Knee pain. Use code MTA20 for a 20% discount. Drury Inn and Suites -where we stay when we travel. Free evening food and drinks! Athletic Greens is the best of the best in All-In-One whole food supplements. Get 20 FREE travel packs valued at $79 with your first purchase. Mace -When runners hit the road or trails, they shouldn’t have to worry about self-defense. Enter promo code MTA for 20% off the kit today. Blinkist -the only app that condenses thousands of nonfiction books into the best key takeaways so you can read or listen to them into just 15 minutes. The post Meb Keflezighi -Live Podcast Interview! appeared first on Marathon Training Academy.
In this podcast episode you will learn how to use suffering to your advantage as a runner and transform fear into positive growth as we talk with ultra runner and author Akshay Nanavati. Interview with Akshay Nanavati Akshay Nanavati is a Marine Corps veteran and ultra marathoner who has set a goal of running across every country in the world. When we spoke with him he had just finished the country of Liberia. He’s the author of the book Fearvana -The Science of How to Turn Fear into Health, Wealth, and Happiness. Akshay has set a goal of running from boarder to boarder across every country in the world. When we spoke to him he had just finished a 167 mile trek across Liberia. What is Fearvana? Fear and Nirvana (bliss) are seemingly contradictory ideas. But they are actually very complementary. Fear is an access point to bliss and ultimately enlightenment itself. It is the bliss that results from engaging our fears to pursue our own worthy struggle. Without struggle there is not growth . . . so find, live, and love your worthy struggle. Finding Peace in Chaos For more context, here is a short talk Akshay gave at Harvard. Also Mentioned in This Episode Akshay Nanavati website: https://fearvana.com Yoga Trapeze -Yoga teacher Lucas Rockwood has come up with a unique solution called, The Yoga Trapeze. This lightweight, versatile inversion sling can hang in a doorway or from an exposed beam. It is excellent when used for yoga poses, core work, and traction (1-7 minutes upside down daily is recommended). You can try the Yoga Trapeze for 30 days for just $1 by going to YogaTrapeze.com, and if you use coupon code “marathon”, you’ll get a free instructional DVD with your order. Blinkist -Blinkist is the only app that condenses thousands of nonfiction books into the best key takeaways and need-to-know information. 8 Million people are using Blinkist right now and it has a massive and growing library which ranges from self-help, business, and health to history books. Mace -When runners hit the road or trails, they shouldn’t have to worry about self-defense. You can stay focused when you carry Mace Pepper Spray, because you’ll be prepared when it counts. Mace actually invented pepper spray – and they offer tons of other self-defense products. Enter promo code MTA for 20% off your kit today. Shoutout! At age 62 I just completed my first marathon (Disney) in a time of 4:06:09. Couldn’t have done it without the very helpful MTA podcasts. Proud to say I just signed up as a MTA member. Now I can become even more informed! Jeff The post How to Use Suffering to Your Advantage as a Runner appeared first on Marathon Training Academy.
In the age of social media is email still relvant? If so, how do you grow your list? What makes a good lead magnet? Do I need a lead magnet? This is all discussed in episode 630 of the School of Podcasting Sponsor: Podcast Engineering School [1:38] Podcast Engineering School – next semester starts September 18th and runs through October 30th. The classes are live and Chris packs the 2-hour classes with tons of information Today I did a quick search on Indeed.com for “podcast engineer” and saw quite a few options Program Includes: LIVE Interactive Online Training Two Mentoring Sessions with Chris Curran Major Discounts on Software and Plugins Lifetime Access to the PES closed community Certificate of Completion EARLY BIRD PRICING IS NOW – SIGN UP TODAY AND SAVE BIG https://podcastengineeringschool.com/ What Makes a Good Lead Magnet? 3:23 Thanks to Win Charles from the Ask Win show, Matt Rafferty from the Author Inside You podcast, and Jerry Williams from the FBI Retired podcast for contributing Ryan Deiss at Digital Marketer defines a lead magnet as “a small chunk of value that solves a specific problem for a specific market that is offered in exchange for an opt-in. My buddy (and co-host of the Podcast Review Show) Erik K Johnston did a whole episode about lead magnets. Today we talk about email lists and why you might want to start using one. OptinMonster (which is a great tool/plugin for capturing leads) breaks it into seven parts: Solves a real problem – if your lead magnet doesn’t solve a real problem that your customer avatar has, or if it doesn’t give them something they really want, it won’t work at all. Promises one quick win – your lead magnet should promise (and deliver) one quick win for your avatar. In other words, it should help them to easily achieve something. Super specific – don’t create a lead magnet about something general. The more specific you are about the benefit of your lead magnet, the better it will convert leads. Quick to digest – PDF checklists tend to convert really well because they are so quick and easy to digest. eBooks or lengthy reports may make your prospects feel overwhelmed. High value – your lead magnet should have both high perceived value and high actual value. Instantly accessible – your lead magnet will work best if it is something that can be delivered right away. People love instant gratification. Demonstrates your expertise or Universal Value Proposition – when someone consumes your lead magnet, it should demonstrate your expertise or your unique value proposition. This helps turn leads into customers down the road. Here is a list of 69 effective lead magnets (no email required) Advantages of an Email List? 17:44 The biggest advantage of an email list is you are one click away from your desired call to action, and more than likely you have someone's undivided attention. Most people (hopefully) are not reading their email while driving, etc. You can email your list directly and not have the information appear on your website. You are in contact with your engaged audience. 2000 Facebook followers is not the same as 2000 email subscribers According to a 2015 study, 3.57% is the average open rate. So if you have 1000 subscribers, 35 will open your email Derek Halpern of Social Triggers sent his latest post to his email list and his twitter account Here are the results he got: 50 people clicked on his link from Twitter 1,200 people clicked on his link from his email list His email list might be twice as large as his Twitter following but it still generated about 24 times more clicks. Even your grandma has email. Where To Start? 21:38 Mailchimp is many times the place you start. Why? It' starts free (but if your list grows can be expensive). There are many, many companies out there. I've used Aweber before moving to Convert kit. Aweber is $19/month for 500 subscribers or .038 cents per subscribers Convert kit is $29/month up to 1000 subscribers or .029 cents per subscriber MailChimp is free up to 2000 subscribers but limits the number of emails sent out in the month to 12,000. If you have 1000 subscribers and wanted unlimited emails per month it would be $15 a month at Mailchimp Do I NEED an Email List? Do you need an email list when you starting a podcast, no. But, I hear time and time again that someone in year three pivots their show in a new direction and really, really wishes they had started an email list. Be Very Careful With Affiliate Links Both Amazon Associates (amazon's affiliate program) and Mailchimp have it in their terms of service that sending email with affiliate links is against the rules. Take the Time To Learn Your Email System One of the things you should do upon signing up for an email service is to take the time to go through whatever tutorials they have. For example, I use Convert kit and to make a long story short I'm not using half of the features. When I was at Podcast Movement, I went to their booth, explained my situation and the rep show the features I could be using, and show how easy it is to use. With this in mind, I still need to take the time to learn the system. There is no sense spending money on a system that sits dormant. Example of Podcast Lead Magnets Erik K Johnson has 17 Ultimate Podcast Interview Questions David Hooper of Big Podcast has 25 podcast episode templates (bottom of the page) Daniel J Lewis has 20 things you should do before recording every podcast episode (right sidebar) He also has an email list devoted to pointing out great deals at Podcastingdeals.com I have a resource to help you write better Podcast Episodes titles at www.schoolofpodcasting.com/headlines I also have a video series for those thinking of getting into podcasting that walks you through the first few steps at www.schoolofpodcasting.com/babysteps The Question of the Month 28:50 If you've attended any podcast event, was it worth it? If so, why? If not, why not? Please send those in by 8/24/18 go to www.schoolofpodcasting.com/contact if you are emailing them in please put "August Question" in the subject line. (and don't forget to mention your show). Also Mentioned in This Episode Without warning Podcast at https://sheilawysocki.com/ Nashville Podcaster Meetup Get a Free Month of Media Hosting at Libsyn.com using the coupon code sopfree Ready to Sart Podcasting? I would love to work with you. I have multiple plans for multiple budgets, see www.schoolofpodcasting.com/workwithme
“I would like to see it (the fitness industry) flipped upside down to where evidence-based nutrition is the primary tool when you walk in the door and that it’s the theme you see when you come to a fitness conference…” Bruce Mylrea – One Day To Wellness In Episode 29 The Two Fit Crazies catch up with Mindy and Bruce Mylrea to discuss their freewheeling, veggie eating, mission of brining “science and evidence-based information” on the benefits of Whole Food Plant Based nutrition to the masses through their non-profit wellness movement, One Day To Wellness. A pillar of the fitness industry for many year, Mindy has won almost every major award the industry has to offer including IDEA Fitness Instructor of the Year, PFP Trainer of the Year, and International Presenter of the Year. She has starred in over 400 fitness videos and created the ever-popular Gliding Disks along with cutting edge education for the fitness industry including the award winning Tabata Bootcamp program. Bruce joined Mindy in the fitness world in 2005. In 2011, to treat Bruce’s high cholesterol numbers, both Bruce and Mindy transitioned to a whole food, plant-based diet #wfpb. This was a pivotal point in both Bruce’s and Mindy’s life. A game changer for sure. Bruce successfully lowered his total cholesterol by over 100 points and lost over 25 pounds. However, just one year later, Bruce was blindsided by being diagnosed with prostate cancer. Armed with his WFPB diet and with various treatments under his belt, Bruce is reporting that he’s feeling better than ever. Likewise, Mindy sounds more than happy with everything that #plantstrong Bruce brings to the party! Ha-ha! These two are a lot of fun! Together, they saw a void in the fitness industry in the lack of attention given to nutrition and wellness. And so, together, they’ve set out to educate the country (and Canada) with One Day To Wellness. So how do you spread the mission? How do you share your passion? Fly around the country week after week? Nope! Drop into a city for the weekend? No Way!!! Not Mindy and Bruce! They opted for the road less traveled. They’ve taken to the highways and byways of America in an R.V. that they’ve wrapped with fruits and veggies and coined the “Wellness Wagon”. In fact, for the interview, the Mylrea’s called in from their R.V. parked in Jackson, MS! So Cool! Hear how their story unfolds and listen to what they have planned for their future as they travel the country, two peas in a pod, preaching Whole Food, Plant Based health and wellness. Enjoy, Two Fit Crazies and a Microphone. For More on Bruce and Mindy Mylrea: http://www.bruceandmindy.com/ http://onedaytowellness.org/ Also Mentioned in this Episode: Physicians Committee for Responsible Medicine: http://www.pcrm.org/ T. Colin Campbell Center for Nutrition Studies: https://nutritionstudies.org/ The Food Revolution Network: https://foodrevolution.org/ Nutrition Facts (Dr. Michael Greger): https://nutritionfacts.org/ The China Study: https://www.amazon.com/China-Study-Comprehensive-Nutrition-Implications/dp/1941631568 R.V. Family Travel Atlas: https://rvfta.com/
Be you, everyone else is taken. When you embrace that simple concept of authenticity, you’ll see your results soar. Being authentic is perhaps the most important aspect of delivering a great presentation. I’ve certainly seen it work during the course of 8,000 presentations over the past 35 years. The ones that work are the ones that are “me.” Authenticity matters because: We live in a world of openness and free sharing. Audiences expect to see the real you. When you step to the front of the room, you are the center of attention. But people are watching you when you’re offstage, too. Bad things happen when we are not being authentic. Want to know three bad things that happen when you aren’t authentic? Click the player above to listen or, better yet, subscribe to the Get Your Message Heard podcast in iTunes or your favorite podcast app. Also Mentioned in Today’s Episode: The 5D System For Being Authentic DECIDE who you are going to be and commit to be that person every day, every time, in every situation without fail, even when it is hard. DEFINE what that means to you. How do you live your brand promise and deliver that experience to those you serve. DESIGN your business around your expertise/experience. Map your experiences and mine the lessons, then seek audiences that need them. DEVELOP your skills to be the best you possible. Learn what works for you and what doesn’t. Experiment, get feedback, and adjust. DELIVER the messages that only you can deliver. Craft your content based on you and your authentic journey. Be vulnerable and real to reach your audience. Pro Tip For Increasing Impact Take 5 minutes today to reach out to someone who helped you somewhere along the line and say thanks! You can call, email, send a handwritten note, or even give them a shout-out on social media. Question Of The Week This week’s question comes from podcast listener Amy Robles who asks: I know speakers get more gigs as their reputation grows. So, how does someone just starting out get that very important first speaking gig? Listen to the podcast to hear three great ideas for Amy...and one bonus tip. A reminder to Get Your Message Heard listeners: If you have a question, please send it to podcast@michaelhudson.com. I will respond on a future episode and send you a copy of my book, Public Speaker Secrets. Grow Your 6-Figure Business With The Vision Speaker Mastermind If you are looking to grow your 6-figure speaking business, you need to know about the Vision Speaker Mastermind. As entrepreneurs, we tend to work in isolation too much. One of the most underutilized secrets to growing your business is getting the advice and insight of others. We oftentimes find ourselves feeling unsure about the next step to take. But what if you had a group of people you could share your doubts, fears, hopes, and dreams with? That is exactly what the Vision Speaker Mastermind program will do for your business. This new program will be launching soon. Go to michaelhudson.com/vsmastermind and sign up to be the first to know. It could be the next step you need to take to achieve your goals in 2017.
Join Healthy Gut Girl and Dr. Gustin as they meander through the complexities of the very scientific and effective diet that is currently all the rage. Take notes as Dr Gustin takes the fad out of the Keto diet and shows us the common mistakes people make when taking on this diet. Dr. Anthony Gustin, voted Best Chiropractor in the Bay area 2014-15. Crossfit coach, Strength Coach, and Nutrition Planning for athletes. Trained in Functional Medicine. Mentioned in the Podcast: dranthonygustin.com, Facebook: Dr. Anthony Austin, Instagram: dranthonygustin 20% off Pure Keto products listener code HGG20 Perfectketo.com & pureWOD.com Also Mentioned in the Podcast: Onas Naturals Progesterone Cream http://healthygutgirl.com/recommended-products/ See acast.com/privacy for privacy and opt-out information.
Dan and Lizzie tackle your questions on coughing fits (appropriately so, as Lizzie has been down and out with a cold) and how to handle them in the office...when everyone is coughing...a lot...and it's gross, but you feel badly, but it's still gross...Cough drop, anyone? Also Mentioned: - whether or not to go in on a group family gift - changing accountants when friendships are involved - how to thank seasonal staff you work with - plus your feedback, etiquette slaute and a post script segment on tipping pools.
Pete Mockaitis is an award-winning trainer who has served clients in over 50 countries. His work has enhanced Fortune 100 corporations, high-growth startups, and major nonprofits. He’s conducted one-on-one critical thinking coaching sessions for over 700 thinkers from every Ivy League University and numerous world-class organizations such as Apple, Goldman Sachs, Google, McKinsey & Company, and the United Nations. Pete is also the host of the How to be Awesome At Your Job podcast where he grills thought-leaders and results-getters to discover specific, actionable insights that boost work performance. Show Notes: http://yourbestmanager.com/petemockaitis Also Mentioned: 5-Day Leadership Challenge
Chairborne Commandos - Military News, Technology, And Special Operations
On today’s show: Air Force declares the F-35 ready for war. Now what? SOCOM gets a 30 ton mini- sub. China’s first grass roots aircraft carrier is now well underway. Get all the details here. Strange news iTunes reviews Listener Q and A. Also Mentioned http://www.fatcowcoffee.com/ Write Us A 5 Star Review: http://ChairborneCommandos.com/review Get the gear […] The post China’s Latest Disaster – A Giant Amphibious Sea Plane appeared first on Military News Talk Radio and Military Podcast - Chairborne Commandos.
This week the nerds come up a little light, when Charles and Nathan can't show up. They call in Katie and Dephanie to take up the slack, and discuss their NerdOns, the current Nerd News, and answer a question from the Mail Bag. After all that fun the Nerds discuss the good and bad of Megacon 2016. In The News Norman Reedus would be Ghost Rider Namor back at Marvel Next DC Animated Movie will be Justice League Dark Injustice 2 Supergirl season 2 to include Superman Mass Effect Andromeda The Truth About Rogue One reshoots John Boyega joins Pacific Rim 2 Stranger Things Sharknado 4 Also Mentioned Lunar Eleven Studios Infinitycon 2016 ____________________________________________________________ Have a question for the NWGLS guys? Shoot us over an email at nerdswhogetlaid@gmail.com Follow us on Twitter Like us on Facebook Subscribe on iTunes | Android | Google Play Music | Stitcher | YouTube | RSS Feed | Also check us out on Florida Geek Scene and We Be Geeks Network You can also check out Nathan's website Theme Park Bound
This week we're talking about aqua jogging, Katie and Meagan share race recaps, plus one of the Runner Girls meets one of her long term running goals! Deep Water Running for Cross Training Water Running Handbook - Running Form Aqua Jogging for Runners Cross Training Guide for Runners Aqua Jogger Flotation Belt Runner Girl Recommends Meagan: Plenti Oatmeal and Yogurt Katie: A race you can run with your dog -- as an owner or a volunteer. Sue: Findmymarathon.com Runner Girl of the Week Erin on DailyMile Charity Challenge The 2016 Runner Girls Charity Challenge is now live. Click here for info on how to enter. Also Mentioned on the Show Pete Pfitzinger - Seven Week Schedule for Returning from Injury
This week Meagan, Sue, and Katie are joined by running coach and host of the Marathon Training Academy, Angie Spencer, to talk about running multiple marathons, her foray into ultra running, and her running goals for 2016. This episode is sponsored by Jabra. Runner Girls listeners can get exclusive offers and product discounts by signing up at jabra.com/runnergirls. You will be entered to win the Jabra Pulse just by signing up for the newsletter! This episode is also sponsored by Charmed Running on Etsy. Charmed Running - because your sneakers deserve some bling. Runner Girl Recommends: Katie: Momento App Meagan: Under Armour Running Capris Sue: How Bad Do You Want It by Matt Fitzgerald Runner Girl of the Week: Morgan on DailyMile Charity Challenge: The 2016 Runner Girls Charity Challenge is now live. Click here for info on how to enter. Thanks to Patty Duncan for donating this week! Also Mentioned on the Show: Erin Condren Life Planners
In Podcast 58 I share Using Social media for us at TKF&TCC Students Recent Breakthrough on a Fixed Mindset Recognizing How to Apply Your Martial Training in Different Area's I walk through the Steps that I use What is a Critical Ingredient, that you must have? I added a Live Recording of a Qigong Meditation Class, where we discuss : How can you use meditation, to make a difference, Getting the mind to a point of associative thinking, connecting the dots, in Martial Arts and the World. I lead the students through a 15 minute meditation. I will put the notes and steps of this podcast in an upcoming newsletter. Also Mentioned in this Podcast : 100 Ways to Motivate Yourself: Change Your Life Forever Mindset and Attitude : Revealed thru Your Kungfu : TKF 032 Stay Connected with Tibetan KungFu I want to hear from you: www.tibetankungfu.net/contact Stay up to date and receive more information : Get our newsletter:www.tibetankungfu.net/newsletter Subscribe at iTunes: https://itunes.apple.com/us/podcast/tibetan-kungfu-podcast-chinese/id891945016 Stitcher: http://www.stitcher.com/podcast/sifu-tw-smith/tibetan-kungfu-podcast?refid=stpr Coming up at SoundCloud: https://soundcloud.com/tibetankungfu Facebook: www.facebook.com/Tibetankungfuraleigh Twitter: www.twitter.com/tibetankungfu Youtube: www.youtube.com/channel/UCIa--UbRy4ZoMOnQD1Y6R4g Google+ : www.plus.google.com/u/0/107121261701020349619/posts/p/pub Sifu TW Smith: www.tibetankungfu.net/about Our White Bamboo Store: www.tibetankungfu.net/store
Critical to Success in Life, Business and Martial Arts is the ability to dynamically respond. During TKF Podcast #56 we will look at : What does a fluid, dynamic response mean? Why is it essential? How do you become readily responsive? 3 Domains that it is essential : It applies in business : Article on businesses that dynamically respond, and succeed. In Life : Charles Darwin points to responsiveness over all other qualities. Forbes has article on how personal career's fail when we can't flex to respond. In Martial Arts, Self Protection : Your ability to have any defense is correlated with your agility to flex with circumstances and your objective. 5 Steps to Becoming Dynamically Responsive In the next newsletter, I will put the 5 Steps to Becoming Dynamically Responsive Outline “It is not the strongest of the species that survive, nor the most intelligent, but the one most responsive to change,” by Charles Darwin. Also Mentioned in Podcast #56 NeuroSky MindWave Mobile BrainWave Starter Kit Charles Darwin TKF Episode #32 : Mindset and Attitude as Revealed Thru Your Kungfu TKF Episode #35 : Committment in Practice
For the first time, we have a guest on an Epoch Iteration! Author Eden Royce returns to talk about her upcoming novella release, Containment 2: Unleashed, a good portion of which takes place in our own Hell Noir setting. She also reads an excerpt from the book! In addition, we talk a bit about RPGs (as usual) and recent losses in the worlds of sci-fi and fantasy entertainment.LINKSEden Royce- Web Site- Blog- Facebook Author Page- TwitterContainment Part 1 on Amazon KindleCharles White of Fabled Environments (whom you may remember from our Epilareus episode) is running a new Kickstarter: Wild West Floor Plans. Check it out!In this Iteration, Jim also mentions he will be appearing as a guest at ConCarolinas 2015!RECOMMENDATIONSJon recommends The Martian by Andy Weir.Jim recommends The Film Reverie Podcast.Also Mentioned in this Iteration:Center Lovell Inn ContestThe Vampire ChroniclesGator PeopleD&D / FATEGiant Frog/ToadDeadlands / The Flood / Deadlands NoirDawn of Worlds"Keep watching the skies!"Terry PratchettLeonard NimoyDiscworld / Star Trekxkcd TributeMACECreative Commons Attribution 3.0 Unported License"Excellent"Water on GanymedeStephen HawkingLizard PeopleEwan McGregor / RAF / Colin McGregorMajel Barrett Epoch Iteration 16 - Running and Screaming and Giant Frogs Download
This week the Runner Girls are back after a holiday break to look back on their year in running, talk about resolutions for the new year, and announce the winners of the 2014 Runner Girls Charity Challenge.Runner Girl Recommends:Meagan: Year Compass- A Year Review and Planning ToolSue: Erin Condren Happy New You ClutchKatie: JogTunes Indie PodcastRunner Girl of the Week:Jean from DailyMileCharity Challenge:Thanks to Jamie Burniston for her donation to the Runner Girls Charity Challenge. And congratulations to our winners, Catherine Saggerson and Tammy Kubus! Full results are coming soon to RunnerGirlsPodcast.com/CharityChallenge.Also Mentioned on the Show:Katie's Etsy Shop
This week Katie and Meagan have race recaps to share and Sue shares about all of her non-running hobbies. Do you have a running-related blog you'd like to share with us on the show? Email runnergirlspodcast@gmail.com today!Runner Girl Recommends:Sue: Isopure Low Carb Chocolate Whey Protein PowderKatie: Hippie Runner HeadbandsMeagan: Serial PodcastRunner Girl of the Week:Holly on DailyMileCharity Challenge:Thanks this week to Jean Wheasler for donating to the Runner Girls Charity Challenge. You can enter the Charity Challenge at runnergirlspodcast.com/charitychallenge.Also Mentioned on the Show:12 Days of Christmas by Straight No ChaserFavorite Things by Julie Andrews
This week Meagan is sick again, Katie's parents are in town, and Sue manages to fix her computer and put out a new episode! Plus, we're finally catching up on all of the great feedback you've been sending us.Runner Girl Recommends:Meagan: Bare Baked Apple ChipsSue: Fitness BlenderKatie: Running to the beat of musicRunner Guy of the Week:Justin from MA on DailyMileCharity Challenge:Thanks this week to Rebekah Cook, Shelly Schneider, Sydnee Franzwa, Christa Allgood, Catherine Saggerson, Larry Duncan, Carol Cantwell, Jackie Beyer, and Sara Mithaugen for participating in the Charity Challenge. You can enter the Charity Challenge at runnergirlspodcast.com/charitychallenge.Also Mentioned on the Show:EkhartYoga.comStanding Figure Four Yoga PoseJog.fmTrailMix
Nope, we're still not dead. Listen in as we talk about recent events, the current state of affairs, upcoming releases and how to get rich using time travel. We also read listener feedback!Believe it or not, ACTUAL EPISODES ARE COMING SOON!LINKS:Think Baby NamesJim's interview with Storium's Stephen HoodRECOMMENDATIONS:Kent recommends the Fairy Behind the Door Kickstarter project (ENDS AUGUST 2nd, 2014!). Jon recommends the Monster Hunter series by Larry Correia. Jim recommends The Big Red Couch, an RPG brainstorming podcast from New Zealand.Also Mentioned in this Iteration:Loitsu24JennisodesD&D Basic RulesTableTop DayDoctor Who / Blinovitch Limitation EffectReddit WorldbuildingStoriumSuspended Animation TrialsPlan 9 from Outer SpaceDragon*ConWorld of WarcraftGood Night and Good Luck / Strength and Honor Epoch Iteration 15 - Collating Data Between Our Various Selves Download
We are not dead! In this Iteration we go off on many a tangent about D&D, Doctor Who and conventions in addition to reading some listener feedback.Image Courtesy of ImgurLINKS:Scaldcrow Games' Worlds of Pulp (DrivethruRPG, Kickstarter)AetherConThe Probably Questionable PodcastKent's Extra-Life team, Team IntelsatJim's appearances on RPGRoundtable (Episode 1: Audio, YouTube) (Episode 2: Audio, YouTube)Jim's appearance on Happy Jack's RPG Podcast (Audio, YouTube)In the Bloodstream: an Anthology of Dark Fantasy and Horror(Jim's story in it is titled "Lady of the Manor")RECOMMENDATIONS: Jon recommends the TV show Parks and Recreation. He also recommends Agent to the Stars and Redshirts, both by John Scalzi.PROMO: Ideology of Madness - Ghosts of Reignsboro AP PodcastAlso Mentioned in this Iteration:Wired ImagesDragon*ConD&D 2nd, 3rd & 4th Edition / Epic DestinyD&D Next / Against the GiantsDresden Files RPGMACEDavey BeauchampParsec Awards / Sylvester McCoyThe WEIRD ShowDoctor Who / The Day of the Doctor / The War DoctorThe Five(ish) Doctors RebootFinal FantasyCreative CommonsSin CityFig NewtonsPrincipia MathematicaBacon CatWil WheatonDouglas AdamsOld Man's WarThanksgivukkah Epoch Iteration 12 - We Demand Sanitation Ninjas Download
In this Iteration we talk about recent events, read listener feedback and go off on many a tangent.Image Source: Northern Arizona UniversityYou can find Jim's other podcast, Transmissions From the Ninth World, HERE.You can find Kent's video podcast at the Distorted Order site, HERE.RECOMMENDATIONS: Jon recommends the comic Fables and the book Anathem by Neal Stephenson. Jim recommends the book The Reckoning: the Murder of Christopher Marlowe by Charles Nicholl and the game Dungeon World.Also Mentioned in this Iteration:Steel-Toed ShoesMythbustersENNie AwardsMonte Cook / NumeneraGenConDragon*ConPacific RimRon Perlman / Sons of AnarchyGuillermo del Toro / HellboyCharlie HunnamThe Hobbit: An Unexpected Journey / LegolasMatthew Wayne SelznickWotC / PaizoGern Blanston / Steve MartinBill Willingham / Scourge of the Slave Lords / Vault of the DrowVertigoMentatChristopher MarloweKen & Robin Talk About Stuff / Kenneth Hite / Robin D. LawsCastle Amber (X2)FATE Core / FATE Accelerated / FATE Core KickstarterNaked Singularity / Andromeda Epoch Iteration 11 - Find a Naked Singularity Download
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