Podcast appearances and mentions of susan lacke

In this episode Coach Angie shares four principles to help you embrace the truth that you can do hard things . . . and shares her favorite books on the topic. Plus, Trevor figures out how to do hard things the lazy way. [box] Sponsor Links MetPro Nutrition Coaching -speak with a Metabolic Expert about your goals and get actionable steps toward fueling for performance, losing weight, adding muscle, or changing your body composition. Get $500 off their concierge coaching. Joint Health Plus! -Protect your joint cartilage from breakdown during runs. Use code MTA for 15% off your first order. AG1 -a foundational nutrition supplement. Get a free 1-year supply of Vitamin D3K2 and 5 free AG1 travel packs with your first purchase. [/box] Book List When you do hard things you'll definitely get resistance and push back from some people but you'll also inspire more people to live courageous lives. I like to read memoirs of people who share the ups and downs on the road to success. There are some great books and podcasts out there about courageous people. Let Your Mind Run by Deena Pastor Can't Hurt Me by David Goggins A Beautiful Work in Progress by Mirna Valerio Running Outside Your Comfort Zone by Susan Lacke The Long Run by Matt Long Marathon Woman by Kathrine Switzer Spartan Up by Joe De Sena Unbroken by Laura Hildebrand Out There by David Clark What Doesn't Kill Us by Scott Carney It's Great to Suck At Something by Karen Rinaldi Do Hard Things by Steve Magness Running Outside Your Comfort Zone by Susan Lacke Extreme Ownership by Jocko Willink and Leif Basin Endure by Alex Hutchinson Choose Strong by Sally McRae The Gift of Failure by Jessica Lahey Bravey by Alexi Pappas Out and Back by Hillary Allen Comfortable with Uncertainty by Pema Chodrin Everything is Figureoutable by Marie Forleo Master of Change by Brad Stulberg The Comfort Crisis by Michael Easter Grit—The Power of Passion and Perseverance by Angela Duckworth Chop Wood, Carry Water by Joshua Medcalf The Unstoppable Mindset by Alden Mills Mindful Running by Mackenzie L. Havey

This week we are breaking down St. George and have local athlete Diana Hassel to share her race report.  Diana is one of the most successful amateur triathletes in the world. She is the 2017 Hawaii Ironman Champion W50-54.  Show Sponsor: VENGA CBD We're huge fans of Venga CBD. It really helps us recover more quickly from our workouts, have less soreness, sleep better and reduce inflammation. Venga offers personalized CBD plans. All you have to do is take a simple quiz to get you started! Answer a few questions and, voila - there's your personalized CBD recommendation! It's all based on YOU - what CBD YOU need right now to meet your goals. Guys, it's super easy to go take this quiz on their website. Just go to vengacbd.com/quiz and (you didn't hear it from us but…) there's a freebie in it for you just for taking the quiz. We trust these guys 100% and they'll make it really easy for you to get started with the RIGHT CBD.  Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION).   In Today's Show Feature interview with Diane Hassel Endurance News IRONMAN 70.3 World Championship in St George 2021 IRONMAN World Championship moves to UT in May 2022 2021 IRONMAN Chattanooga September 26 TriRating Rankings What's new in the 303 DU Triathlon Team Wins at Oktoberfest Video of the Week Lucy Charles "Pure Joy" Finish at IRONMAN 70.3 World Champs in St George   Interview Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel serious athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   You put in the training, so don't let nutrition limit your performance.  Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co   Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co,    Interview with Diana Hassel Diana M Hassel, DVM, PhD, Dipl. ACVS, Dipl. ACVECC Professor & Equine Section Head Equine Emergency Surgery & Critical Care Diana is one of the most successful amateur triathletes in the world. She is the 2017 Hawaii Ironman Champion W50-54.  Over the years she has become an advocate for training smart and she really enjoys helping triathletes who seek her advice. It was only normal for her to join our coaching staff in 2015. Diana discovered her passion for triathlon later in life, having competed in her first triathlon at age 29. As a child she ran cross country and track and has been an avid master's swimmer and competitor since 1986. Diana is also a cat 2 cyclist and has held age group titles in the Colorado State Time Trial Championships, Road Race Championships and Best All Around Rider. She began competitive cycling during her PhD training at UC Davis that readily translated into successful triathlon performances. She has extensive experience with both heart rate and power training for the bike. Her knowledge of training methods and her vast experience in racing combined with her unparalleled results will be a great asset to SmartTriathlonTraining. Diana is one of the most decorated athletes with 10 Hawaii Ironman age group podium awards including one World Championship. Diana will be helping all of our athletes on our internal “ask the coach” page. Her career as a surgeon and criticalist in veterinary medicine with a PhD in Comparative Pathology and lifelong fascination with exercise physiology and nutrition adds to her coaching expertise. Diana lives in Ft Collins Colorado with her husband, Dean, who is also a triathlete, and her daughter Mikayla, an avid horseperson.   Our News is sponsored by Buddy Insurance. It's big time training and racing season.  Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News: St. George, Iconic Race and a Look Into the Future; Coloradans do Well! Posted on September 21, 2021 By Bill Plock The authentic joy Lucy Charles Barclay beamed to the world the second she broke the tape is something I'll never forget. It gave me goosebumps and seemed deep seated, especially as she came to hug her husband with tears running down her face. I have never seen or felt such happiness. Barclay, like all the athletes battled very unusual weather with a down pour of rain and hail and lightening that threatened the race. With a Barclay comfortably in the lead all day, she knew she was having “a day” and said at the press conference recalling her thoughts, “they better not cancel this race!” Gustav Iden of Norway didn't quite lead the entire way but went to the front of the pack on the bike part way through and never looked back. Fellow countryman and gold medalist Kristian Blummenfelt was in that lead group when he suffered a serious mechanical failure with his wheel and fell out of contention. Boulder's Sam Long, with a solid swim battled hard to ride into second place never did catch Iden. Iden won by 5 minutes retaining his World Champion status he gained after winning in Nice in 2019. The second place finishes for Long and another Boulder resident, Jeanni Metzler may be a glimpse into the future of the sport.  Just two years ago Long finish 26 minutes back and has kept a poster of Nice in his “pain cave” as motivation ever since. Metzler has been climbing the ranks and finished 3rd in Boulder a few weeks ago behind Taylor Knibb and Emma Palant Brown, but in St. George she beat both of them. Metzler passed Knibb just a few minutes out saying later, “I didn't want a sprint finish with Taylor as I don't think that would've gone well.” Knibb finished about 30 seconds back and the two training partners and friends shared exuberant hugs in the finish area . It felt like the finish area was filled with camaraderie and respect unlike any race I had seen before. This wasn't “new blood” so to speak, but in way it felt like a new group of champions and future champions were making their mark in St. George. At the press conference, the top five male and female finishers all were under the age of 28. It's a young group who genuinely seem to enjoy each other. Of the ten, eight raced together at the Collins Cup just four weeks prior. When asked if that played into the feeling of camaraderie, Sam Long said, “I do think we all got to know each other there. It also could be because we are all pretty young, it was a bit of a different atmosphere. And I also think the sport is changing, where you can talk smack but in a friendly way and at the end everyone knows it is for fun.” Besides Coloradans, Long, Metzler and Knibb, several age group athletes made it in the top five. In no particular order. Colleen D'Reuck, Diana Hassel, Mike Wein, Eric Long (Sam's dad), and Sandi Wiebe.   So what about Kona maybe moving to St. George? St. George is an iconic venue with massive hills to run up and down. And the ride up Snow Canyon provides a separation point (along with an amazing picturesque backdrop) just before athletes start their run. There is speculation that the IRONMAN World Championship in Kona will move in the future and St. George seems primed to be a top choice. It has all the features that make a world championship course with hills, weather exposure, and a welcoming community and a downtown finish with plenty of potential to the house larger crowds seen in Kona. It is certainly more accessible than Kona and far less expensive for athletes, spectators and industry supporters. Sand Hollow reservoir is great for the swim with plenty of room for transition. In Kona the iconic pier is busting at the seams with room (barely) for 1,800 athletes. In St. George 4,200 athletes competed. Undoubtedly the age group women probably don't love the current format with the last group starting their swim at almost 10 o'clock. In normal years that would force them to be running at the hottest part of the day. This year, some had to be pulled out of the water with the rare thunderstorm that rolled through. In previous years, the 70.3 Championship features two days of racing—one for the men and one for the women. In St. George that seems a difficult task with races not generally taking place on Sundays in Utah. It will be interesting to see what happens in the future. Next year the 70.3 Championship will return to St. George along with a full distance race in June. We shall see! But for now, the young group of pro's stole the show and perhaps this race will serve as a springboard for future success for all of these athletes as they scatter into the world doing more races. In fact, watch this coming weekend in Chattanooga where Sam Long will attempt defend his title as champion and battle rival Lionel Sander—keep an eye on that! IRONMAN 70.3 Championship in St George Results (ironman.com)   IRONMAN World Championship Returns to Kona in October 2022 with Two-Day Race Format   The 2021 Supersapiens IRONMAN World Championship will take place in St. George, Utah, on May 7, 2022, giving professional triathletes the opportunity to claim a world championship title and a share of the $750,000 prize purse that goes with it. The ongoing uncertainty regarding Kailua-Kona, Hawaii`s ability to host the event in February required a change in venue to outside of Hawai`i for the first time since the inaugural event in 1978. St. George was selected as the first new host location of the event outside of Hawai`i in 40-plus years based on its strong community support, challenging course, and experience hosting IRONMAN® triathlons and other major events, including the successful recently completed 2021 Intermountain Healthcare IRONMAN 70.3® World Championship presented by Utah Sports Commission. St. George will also host the 2022 IRONMAN 70.3 World Championship on October 28-29, 2022. For the first time in the 40-plus year history of the IRONMAN World Championship, the pinnacle event for triathlon will take place over two days with the 2022 IRONMAN World Championship returning to Kona, Hawai`i on October 6 and 8, 2022. The two-day event will see an expanded women's professional field of 50 athletes race on Thursday, October 6, and 50 professional men race on Saturday, October 8. Details of the age-group races will be communicated in the coming weeks. “The loss of the past two IRONMAN World Championship races certainly dealt us an economic blow. Our restaurants have always received a big boost from the race, athletes, and their families. We are very excited to hear that with two races next October we can plan to make up for the economic losses from the past two race cancellations,” said Luana Hospitality Principal, Eric von Platen Luder “It has been a challenging few years, however we have stayed true to our goal to create exceptional experiences for our ‘ohana,” said Diana Bertsch, Senior Vice President, World Championship Events for The IRONMAN Group. “We are grateful to our host communities in St. George and Kailua-Kona as well as their local and state officials, for their willingness to trust us. Our team is committed to putting on incredible race weeks as we add pages to the IRONMAN World Championship history books in May and October 2022.”  IRONMAN athletes registered for the 2021 and 2022 editions of the IRONMAN World Championship triathlon, along with athletes currently registered for 2022 IRONMAN St. George, will be contacted directly with additional information. For more information and event details for the IRONMAN World Championship, please visit www.ironman.com/im-world-championship.   IRONMAN Chattanooga Pro Rankings by TriRating https://www.trirating.com/ironman-chattanooga-2021-sept-26-seedings/     When Her Friend Crashed at Worlds, She Gave Up Her Own Race to Help Would you DNF to give aid to a fellow competitor? SEPTEMBER 22, 2021 SUSAN LACKE    When Emily Hippen and Tristen Rogers qualified for the Ironman 70.3 World Championship together at Steelhead 70.3 earlier this year, they immediately began making plans for a joint trip to St. George. “We were in the same age group, and so excited to have both made the cut,” said Hippen. “We had been talking about this big race and planning our time in St. George for months.” As members of the same triathlon team, HAT House Altitude Team in Denver, Colorado, the two were already frequent training buddies. But in St. George, they became more than that; they became close friends with an unbreakable bond. The pivotal moment came at mile 40 of the world championship race, when a freak storm blew through the course, bringing high winds, hail, and lightning. Approximately 70 age-group women who were still in the midst of the swim in Sand Hollow were pulled from the water; Hippen and Rogers were just a few miles into the bike leg. “I was on a climb when I saw about 20 or 30 women just standing on the side of the road,” said Rogers. “I thought that Ironman was halting the race for our safety, until the worst of the storm passed, and was preparing to stop. But then realized, when I got to the top of the climb, that these women had voluntarily pulled over because they were literally being blown off their bikes and some looked fearful for their safety. The bike ride at that point instantly became one of survival, and not of performance.” Rogers continued on, her knuckles white from the tight grip on her handlebars. After all, this was a world championship race— the first one since 2019—and she was determined to make it to the finish. Besides, she reasoned, the storm would surely pass. Meanwhile, Hippen was just ahead of her teammate on the course (“I'd been pushing all day to stay ahead of her,” she said) with the same white knuckles. She, too, was waiting for the storm to pass, when she reasoned the ride would become much easier. Just before a pivotal turn in the course, Rogers finally laid eyes on her teammate—but not the way she expected. “I heard a bunch of women ahead of me scream, and looked up and literally saw feet in the air and then a body hit the ground,” said Rogers. “It happened so fast.” Hippen, unconscious after crashing during the bike leg at the Ironman 70.3 World Championship. (Photo: Courtesy of Emily Hippen) Rogers didn't realize it was her teammate who she'd seen fly into the air until she stopped to give aid. Hippen was unconscious, her eyes rolled back in her head. While other athletes hurried ahead to alert medical authorities at the aid station, Rogers stayed with her friend. A volunteer arrived to assist, and Rogers gave what information she could—Hippen's name, the name of her husband, and a phone number. When an ambulance arrived minutes later, Rogers was thanked for her help and told she could resume her race. Though the storm had finally passed by then, she couldn't bring herself to finish the race. After riding her bike back into town, she turned in her timing chip, racked her bike, and immediately headed for the hospital. Hippen, thankfully, was fine—banged up, to be sure, but expected to make a full recovery. In her post-crash fog, she was especially surprised to see Rogers. “Tristen stayed with me at the hospital, helped my husband get there, picked up my prescriptions, and got me back to our Airbnb,” Hippen said. “She did it all. All while she could have been finishing a race that was very important to her.” For Rogers, taking the DNF wasn't a difficult decision. “I don't think I would have been happy with myself had I not stopped. I want to promote all things good about being a positive member of our endurance community,” she said. “On our team website, one of the examples we have for people who are interested in joining is, ‘If you wouldn't stop and help someone on the side of the road because it is going to mess up your data/Strava/personal record, then we probably are not the team for you.'” While Hippen recovers, she'll be cheering on her friend who plans to finish her race via a self-supported 70.3 in Denver. The two have plans to qualify again for 70.3 Worlds and, this time, to finish together. “Tristen is a model athlete,” said Hippen. “Being a champion is so much more than crossing the finish line ahead of others. It means being a champion of fellow athletes and giving selflessly to others. And Tristen is a true champion.”   What's New in the 303: Pioneers Win Oktoberfest Sprint Triathlon LONGMONT, Colo. – The University of Denver Triathlon Team won the women's team event at the 2021 Oktoberfest Sprint at Union Reservoir on Sunday morning, taking each of the top-five spots and placing all nine of its athletes in the top 16. Denver freshman Freya McKinley, competing in only her second collegiate race, won the individual women's competition in a total time of 1:03:28. Graduate student Emily Pincus followed in second place at 1:05:17, while freshman Avarie Faulkner finished less than a minute later (1:06:10) to round out the podium for the Pioneers. Freshmen Olivia Ebenstein (1:06:26) and Bella Chirafisi (1:07:25) joined their teammates in the top five. The race was the DU program's first-ever in its home state. "It was just a dominating performance, wire-to-wire," said head coach Barbara Perkins. "They mixed it up a little bit with their positions during the race, but it was a super exciting meet for us. We're just so thrilled to be here, back to racing in our home state and just show what we can do. It was a strong showing, but we still have a lot more to prove this season." Also finishing for the Pioneers were senior Amanda Ballard in 11th (1:13:48), junior Stormy Hegg in 13th (1:14:57) and freshman Marta Meinardi in 16th (1:16:13). For Hegg and Meinardi, the race represented their first as collegians. Senior Grace Arlandson was among the leaders following the swim and was the first into the second transition after the bike leg, but she didn't complete the race as she was a pre-planned DNF. Pincus led all women out of the 750-meter swim in Union Reservoir and was followed closely behind by teammates Meinardi, Chirafisi, Arlandson, McKinley and Ebenstein. The Pioneers held each of the first seven spots heading into the first transition, and it was a lead they never relinquished in the race McKinley posted the fourth-fastest swim at 9:31 and moved out to the front heading into the run after recording the second-fastest bike time, finishing the 12.9-mile non-draft ride at 32:59, six seconds behind Arlandson. She completed the 5-kilometer run in 19 minutes and 12 seconds, the best mark among the women. "It was a phenomenal race, I really enjoyed it," McKinley said. "Being out there with everybody and having the motivation of the other girls and the support was so nice. To be able to race a local race in Colorado was awesome." The University of Colorado came in second place in the women's team event after placing athletes in each of the 6-10 spots, while the Air Force Academy finished third. Barbara Perkins was named the University of Denver's first triathlon head coach in program history in July 2020 and is in her second season in that position in fall 2021. In the inaugural 2020-21 campaign, Perkins guided the program's first season that featured three DU triathletes finishing in the top 10 in the Pioneers' only collegiate race: the Clermont Challenge in Florida in March 2021. Perkins joined the University of Denver as an assistant coach for the men's and women's swimming and diving team in November 2019 and served two seasons full-time in that position. Her role as the triathlon head coach was converted to a full-time position on July 21, 2021.   Video Of The Week: Lucy Charles "Pure Joy" Finish at IRONMAN 70.3 World Champs in St George https://www.instagram.com/tv/CUI1PPmpQFp/?utm_source=ig_web_copy_link   Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!

This week we are breaking down St. George and have local athlete Diana Hassel to share her race report.  Diana is one of the most successful amateur triathletes in the world. She is the 2017 Hawaii Ironman Champion W50-54.  Show Sponsor: VENGA CBD We're huge fans of Venga CBD. It really helps us recover more quickly from our workouts, have less soreness, sleep better and reduce inflammation. Venga offers personalized CBD plans. All you have to do is take a simple quiz to get you started! Answer a few questions and, voila - there's your personalized CBD recommendation! It's all based on YOU - what CBD YOU need right now to meet your goals. Guys, it's super easy to go take this quiz on their website. Just go to vengacbd.com/quiz and (you didn't hear it from us but…) there's a freebie in it for you just for taking the quiz. We trust these guys 100% and they'll make it really easy for you to get started with the RIGHT CBD.  Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION).   In Today's Show Feature interview with Diane Hassel Endurance News IRONMAN 70.3 World Championship in St George 2021 IRONMAN World Championship moves to UT in May 2022 2021 IRONMAN Chattanooga September 26 TriRating Rankings What's new in the 303 DU Triathlon Team Wins at Oktoberfest Video of the Week Lucy Charles "Pure Joy" Finish at IRONMAN 70.3 World Champs in St George   Interview Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel serious athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   You put in the training, so don't let nutrition limit your performance.  Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co   Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co,    Interview with Diana Hassel Diana M Hassel, DVM, PhD, Dipl. ACVS, Dipl. ACVECC Professor & Equine Section Head Equine Emergency Surgery & Critical Care Diana is one of the most successful amateur triathletes in the world. She is the 2017 Hawaii Ironman Champion W50-54.  Over the years she has become an advocate for training smart and she really enjoys helping triathletes who seek her advice. It was only normal for her to join our coaching staff in 2015. Diana discovered her passion for triathlon later in life, having competed in her first triathlon at age 29. As a child she ran cross country and track and has been an avid master's swimmer and competitor since 1986. Diana is also a cat 2 cyclist and has held age group titles in the Colorado State Time Trial Championships, Road Race Championships and Best All Around Rider. She began competitive cycling during her PhD training at UC Davis that readily translated into successful triathlon performances. She has extensive experience with both heart rate and power training for the bike. Her knowledge of training methods and her vast experience in racing combined with her unparalleled results will be a great asset to SmartTriathlonTraining. Diana is one of the most decorated athletes with 10 Hawaii Ironman age group podium awards including one World Championship. Diana will be helping all of our athletes on our internal “ask the coach” page. Her career as a surgeon and criticalist in veterinary medicine with a PhD in Comparative Pathology and lifelong fascination with exercise physiology and nutrition adds to her coaching expertise. Diana lives in Ft Collins Colorado with her husband, Dean, who is also a triathlete, and her daughter Mikayla, an avid horseperson.   Our News is sponsored by Buddy Insurance. It's big time training and racing season.  Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News: St. George, Iconic Race and a Look Into the Future; Coloradans do Well! Posted on September 21, 2021 By Bill Plock The authentic joy Lucy Charles Barclay beamed to the world the second she broke the tape is something I'll never forget. It gave me goosebumps and seemed deep seated, especially as she came to hug her husband with tears running down her face. I have never seen or felt such happiness. Barclay, like all the athletes battled very unusual weather with a down pour of rain and hail and lightening that threatened the race. With a Barclay comfortably in the lead all day, she knew she was having “a day” and said at the press conference recalling her thoughts, “they better not cancel this race!” Gustav Iden of Norway didn't quite lead the entire way but went to the front of the pack on the bike part way through and never looked back. Fellow countryman and gold medalist Kristian Blummenfelt was in that lead group when he suffered a serious mechanical failure with his wheel and fell out of contention. Boulder's Sam Long, with a solid swim battled hard to ride into second place never did catch Iden. Iden won by 5 minutes retaining his World Champion status he gained after winning in Nice in 2019. The second place finishes for Long and another Boulder resident, Jeanni Metzler may be a glimpse into the future of the sport.  Just two years ago Long finish 26 minutes back and has kept a poster of Nice in his “pain cave” as motivation ever since. Metzler has been climbing the ranks and finished 3rd in Boulder a few weeks ago behind Taylor Knibb and Emma Palant Brown, but in St. George she beat both of them. Metzler passed Knibb just a few minutes out saying later, “I didn't want a sprint finish with Taylor as I don't think that would've gone well.” Knibb finished about 30 seconds back and the two training partners and friends shared exuberant hugs in the finish area . It felt like the finish area was filled with camaraderie and respect unlike any race I had seen before. This wasn't “new blood” so to speak, but in way it felt like a new group of champions and future champions were making their mark in St. George. At the press conference, the top five male and female finishers all were under the age of 28. It's a young group who genuinely seem to enjoy each other. Of the ten, eight raced together at the Collins Cup just four weeks prior. When asked if that played into the feeling of camaraderie, Sam Long said, “I do think we all got to know each other there. It also could be because we are all pretty young, it was a bit of a different atmosphere. And I also think the sport is changing, where you can talk smack but in a friendly way and at the end everyone knows it is for fun.” Besides Coloradans, Long, Metzler and Knibb, several age group athletes made it in the top five. In no particular order. Colleen D'Reuck, Diana Hassel, Mike Wein, Eric Long (Sam's dad), and Sandi Wiebe.   So what about Kona maybe moving to St. George? St. George is an iconic venue with massive hills to run up and down. And the ride up Snow Canyon provides a separation point (along with an amazing picturesque backdrop) just before athletes start their run. There is speculation that the IRONMAN World Championship in Kona will move in the future and St. George seems primed to be a top choice. It has all the features that make a world championship course with hills, weather exposure, and a welcoming community and a downtown finish with plenty of potential to the house larger crowds seen in Kona. It is certainly more accessible than Kona and far less expensive for athletes, spectators and industry supporters. Sand Hollow reservoir is great for the swim with plenty of room for transition. In Kona the iconic pier is busting at the seams with room (barely) for 1,800 athletes. In St. George 4,200 athletes competed. Undoubtedly the age group women probably don't love the current format with the last group starting their swim at almost 10 o'clock. In normal years that would force them to be running at the hottest part of the day. This year, some had to be pulled out of the water with the rare thunderstorm that rolled through. In previous years, the 70.3 Championship features two days of racing—one for the men and one for the women. In St. George that seems a difficult task with races not generally taking place on Sundays in Utah. It will be interesting to see what happens in the future. Next year the 70.3 Championship will return to St. George along with a full distance race in June. We shall see! But for now, the young group of pro's stole the show and perhaps this race will serve as a springboard for future success for all of these athletes as they scatter into the world doing more races. In fact, watch this coming weekend in Chattanooga where Sam Long will attempt defend his title as champion and battle rival Lionel Sander—keep an eye on that! IRONMAN 70.3 Championship in St George Results (ironman.com)   IRONMAN World Championship Returns to Kona in October 2022 with Two-Day Race Format   The 2021 Supersapiens IRONMAN World Championship will take place in St. George, Utah, on May 7, 2022, giving professional triathletes the opportunity to claim a world championship title and a share of the $750,000 prize purse that goes with it. The ongoing uncertainty regarding Kailua-Kona, Hawaii`s ability to host the event in February required a change in venue to outside of Hawai`i for the first time since the inaugural event in 1978. St. George was selected as the first new host location of the event outside of Hawai`i in 40-plus years based on its strong community support, challenging course, and experience hosting IRONMAN® triathlons and other major events, including the successful recently completed 2021 Intermountain Healthcare IRONMAN 70.3® World Championship presented by Utah Sports Commission. St. George will also host the 2022 IRONMAN 70.3 World Championship on October 28-29, 2022. For the first time in the 40-plus year history of the IRONMAN World Championship, the pinnacle event for triathlon will take place over two days with the 2022 IRONMAN World Championship returning to Kona, Hawai`i on October 6 and 8, 2022. The two-day event will see an expanded women's professional field of 50 athletes race on Thursday, October 6, and 50 professional men race on Saturday, October 8. Details of the age-group races will be communicated in the coming weeks. “The loss of the past two IRONMAN World Championship races certainly dealt us an economic blow. Our restaurants have always received a big boost from the race, athletes, and their families. We are very excited to hear that with two races next October we can plan to make up for the economic losses from the past two race cancellations,” said Luana Hospitality Principal, Eric von Platen Luder “It has been a challenging few years, however we have stayed true to our goal to create exceptional experiences for our ‘ohana,” said Diana Bertsch, Senior Vice President, World Championship Events for The IRONMAN Group. “We are grateful to our host communities in St. George and Kailua-Kona as well as their local and state officials, for their willingness to trust us. Our team is committed to putting on incredible race weeks as we add pages to the IRONMAN World Championship history books in May and October 2022.”  IRONMAN athletes registered for the 2021 and 2022 editions of the IRONMAN World Championship triathlon, along with athletes currently registered for 2022 IRONMAN St. George, will be contacted directly with additional information. For more information and event details for the IRONMAN World Championship, please visit www.ironman.com/im-world-championship.   IRONMAN Chattanooga Pro Rankings by TriRating https://www.trirating.com/ironman-chattanooga-2021-sept-26-seedings/     When Her Friend Crashed at Worlds, She Gave Up Her Own Race to Help Would you DNF to give aid to a fellow competitor? SEPTEMBER 22, 2021 SUSAN LACKE    When Emily Hippen and Tristen Rogers qualified for the Ironman 70.3 World Championship together at Steelhead 70.3 earlier this year, they immediately began making plans for a joint trip to St. George. “We were in the same age group, and so excited to have both made the cut,” said Hippen. “We had been talking about this big race and planning our time in St. George for months.” As members of the same triathlon team, HAT House Altitude Team in Denver, Colorado, the two were already frequent training buddies. But in St. George, they became more than that; they became close friends with an unbreakable bond. The pivotal moment came at mile 40 of the world championship race, when a freak storm blew through the course, bringing high winds, hail, and lightning. Approximately 70 age-group women who were still in the midst of the swim in Sand Hollow were pulled from the water; Hippen and Rogers were just a few miles into the bike leg. “I was on a climb when I saw about 20 or 30 women just standing on the side of the road,” said Rogers. “I thought that Ironman was halting the race for our safety, until the worst of the storm passed, and was preparing to stop. But then realized, when I got to the top of the climb, that these women had voluntarily pulled over because they were literally being blown off their bikes and some looked fearful for their safety. The bike ride at that point instantly became one of survival, and not of performance.” Rogers continued on, her knuckles white from the tight grip on her handlebars. After all, this was a world championship race— the first one since 2019—and she was determined to make it to the finish. Besides, she reasoned, the storm would surely pass. Meanwhile, Hippen was just ahead of her teammate on the course (“I'd been pushing all day to stay ahead of her,” she said) with the same white knuckles. She, too, was waiting for the storm to pass, when she reasoned the ride would become much easier. Just before a pivotal turn in the course, Rogers finally laid eyes on her teammate—but not the way she expected. “I heard a bunch of women ahead of me scream, and looked up and literally saw feet in the air and then a body hit the ground,” said Rogers. “It happened so fast.” Hippen, unconscious after crashing during the bike leg at the Ironman 70.3 World Championship. (Photo: Courtesy of Emily Hippen) Rogers didn't realize it was her teammate who she'd seen fly into the air until she stopped to give aid. Hippen was unconscious, her eyes rolled back in her head. While other athletes hurried ahead to alert medical authorities at the aid station, Rogers stayed with her friend. A volunteer arrived to assist, and Rogers gave what information she could—Hippen's name, the name of her husband, and a phone number. When an ambulance arrived minutes later, Rogers was thanked for her help and told she could resume her race. Though the storm had finally passed by then, she couldn't bring herself to finish the race. After riding her bike back into town, she turned in her timing chip, racked her bike, and immediately headed for the hospital. Hippen, thankfully, was fine—banged up, to be sure, but expected to make a full recovery. In her post-crash fog, she was especially surprised to see Rogers. “Tristen stayed with me at the hospital, helped my husband get there, picked up my prescriptions, and got me back to our Airbnb,” Hippen said. “She did it all. All while she could have been finishing a race that was very important to her.” For Rogers, taking the DNF wasn't a difficult decision. “I don't think I would have been happy with myself had I not stopped. I want to promote all things good about being a positive member of our endurance community,” she said. “On our team website, one of the examples we have for people who are interested in joining is, ‘If you wouldn't stop and help someone on the side of the road because it is going to mess up your data/Strava/personal record, then we probably are not the team for you.'” While Hippen recovers, she'll be cheering on her friend who plans to finish her race via a self-supported 70.3 in Denver. The two have plans to qualify again for 70.3 Worlds and, this time, to finish together. “Tristen is a model athlete,” said Hippen. “Being a champion is so much more than crossing the finish line ahead of others. It means being a champion of fellow athletes and giving selflessly to others. And Tristen is a true champion.”   What's New in the 303: Pioneers Win Oktoberfest Sprint Triathlon LONGMONT, Colo. – The University of Denver Triathlon Team won the women's team event at the 2021 Oktoberfest Sprint at Union Reservoir on Sunday morning, taking each of the top-five spots and placing all nine of its athletes in the top 16. Denver freshman Freya McKinley, competing in only her second collegiate race, won the individual women's competition in a total time of 1:03:28. Graduate student Emily Pincus followed in second place at 1:05:17, while freshman Avarie Faulkner finished less than a minute later (1:06:10) to round out the podium for the Pioneers. Freshmen Olivia Ebenstein (1:06:26) and Bella Chirafisi (1:07:25) joined their teammates in the top five. The race was the DU program's first-ever in its home state. "It was just a dominating performance, wire-to-wire," said head coach Barbara Perkins. "They mixed it up a little bit with their positions during the race, but it was a super exciting meet for us. We're just so thrilled to be here, back to racing in our home state and just show what we can do. It was a strong showing, but we still have a lot more to prove this season." Also finishing for the Pioneers were senior Amanda Ballard in 11th (1:13:48), junior Stormy Hegg in 13th (1:14:57) and freshman Marta Meinardi in 16th (1:16:13). For Hegg and Meinardi, the race represented their first as collegians. Senior Grace Arlandson was among the leaders following the swim and was the first into the second transition after the bike leg, but she didn't complete the race as she was a pre-planned DNF. Pincus led all women out of the 750-meter swim in Union Reservoir and was followed closely behind by teammates Meinardi, Chirafisi, Arlandson, McKinley and Ebenstein. The Pioneers held each of the first seven spots heading into the first transition, and it was a lead they never relinquished in the race McKinley posted the fourth-fastest swim at 9:31 and moved out to the front heading into the run after recording the second-fastest bike time, finishing the 12.9-mile non-draft ride at 32:59, six seconds behind Arlandson. She completed the 5-kilometer run in 19 minutes and 12 seconds, the best mark among the women. "It was a phenomenal race, I really enjoyed it," McKinley said. "Being out there with everybody and having the motivation of the other girls and the support was so nice. To be able to race a local race in Colorado was awesome." The University of Colorado came in second place in the women's team event after placing athletes in each of the 6-10 spots, while the Air Force Academy finished third. Barbara Perkins was named the University of Denver's first triathlon head coach in program history in July 2020 and is in her second season in that position in fall 2021. In the inaugural 2020-21 campaign, Perkins guided the program's first season that featured three DU triathletes finishing in the top 10 in the Pioneers' only collegiate race: the Clermont Challenge in Florida in March 2021. Perkins joined the University of Denver as an assistant coach for the men's and women's swimming and diving team in November 2019 and served two seasons full-time in that position. Her role as the triathlon head coach was converted to a full-time position on July 21, 2021.   Video Of The Week: Lucy Charles "Pure Joy" Finish at IRONMAN 70.3 World Champs in St George https://www.instagram.com/tv/CUI1PPmpQFp/?utm_source=ig_web_copy_link   Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!

We had the pleasure of interviewing Jill Colangelo (www.jillcolangelo.com), a recent graduate of Harvard University Extension School, who spent her academic career researching and writing a thesis (Colangelo, Jill Ann. 2020. Prevalence and Type of Psychopathology in Ultra Endurance Athletes. Master's thesis, Harvard University Division of Continuing Education) on the correlation between mental health and ultra endurance sport. We initially read (and posted) about her work in Susan Lacke's article in Outside Magazine (See Mental Health Used to Be Taboo in Sports. These Researchers Are Changing That). .Jill is a a former triathlete and ultrarunner who attended graduate school at the age of 41 in order to better understand the often delicate relationship between mental health and participation in ultra endurance sports. Her experience with training, racing, and ultimately suffering from overtraining syndrome led her on a 3+ year quest to uncover the truth and help other athletes. We had an interesting conversation about connection between mental health and miles and learned that we need to learn more. JIll can be found on Instagram at @acaseofthejills and at www.jillcolangelo.com. f you have specific questions, feel free to reach out to us at Julieandlisa@runfartherandfaster.com. If you are looking for a Boston Marathon group coaching program, check out our RFF--->BOS Program, which is underway as we prepare for Boston 2021. We also offer personalized private coaching for those looking for a personalized coaching experience. To register for group or individual training, head over to our website (www.runfartherandfaster.com). Follow us on social media @runfartherandfaster (Instagram, Facebook, and Twitter). Thank you to our sponsors, @soupergirl—use the code RUN20 for 20 percent off—-@oofos, @lilytrotterscompression, and @SPIbelt. Also thanks to our editor, Erin Bryant. --- Send in a voice message: https://anchor.fm/runfartherandfaster/message

Writer and professor Susan Lacke never anticipated becoming an endurance athlete. But when her boss Carlos Nunez offered her an opportunity to improve her unhealthy lifestyle, she went for it. What started as small changes became bigger and bigger until she signed up for an Ironman triathlon. Now, she’s breaking the mold of who we think of as an athlete - Susan is deaf, and she writes about other athletes that don’t fit the runner stereotype. She believes anyone can be a runner, no matter their size, race, gender, or ability.Connect with Susan:WebsiteFacebookTwitter InstagramSusan's books:Life’s Too Short To Go So F*cking SlowRunning Outside the Comfort ZoneSeason Sponsor:FordEpisode Sponsor:HokaSonos

In our second installment of RAW, we welcome Susan Lacke, a triathlon and endurance sports journalist and author, and Kate Næss, consulting psychologist, speaker, and recently retired elite triathlete and Paralympian. We speak with these two women with different disabilities about where we are in accepting people with disabilities. What can we do to be more inclusive for all people at all ability levels? Representation. They open up about struggles that they, and others in their community have in navigating spaces without representation. We chat about society’s tendency to take people with disabilities and put them in a box and exploit them for the benefit of others without disabilities. Thanks to Susan and Kate for reminding us that vulnerability and strength aren’t independent from each other, but actually depend on each other. We learned so much from these two women and had a few laughs along the way. We hope you enjoy this chat and learn a few things too. FOLLOW SUSAN: https://twitter.com/SusanLacke FOLLOW KATE: https://www.katedoughty.com/ SUSAN'S BOOKS: Life’s Too Short To Go So F*cking Slow - https://bit.ly/2I3zBkT Running Outside the Comfort Zone - https://bit.ly/37shYUJ BECOME A WITSUP MEMBER - www.patreon.com/witsup

This week on [un]phased, Shaunna and Lisa are joined by author, professor, and endurance athlete Dr. Susan Lacke. Susan is a much-loved contributor to numerous endurance sport platforms including Triathlete, Women’s Running, and Outside magazines. Susan is also deaf, and is a fierce advocate for accessibility in sport. In this episode, Susan, Shaunna and Lisa discuss ableism in endurance sport, and how our societies have created the perception able-bodied people are “normal.” In the sporting world, most events are created with only the able-bodied athlete in mind, but as Susan explains, we have to start redefining our perception of what an athlete looks, sounds, or acts like. Athletes come in all shapes, sizes, and levels of physical and cognitive ability. Accessibility for all should be embedded in the design of every sporting event or race. However, as Susan explains, this is far from the current reality in endurance sport. As the Social Model of Disability explains, it is actually the environment a person is in that disables them, not the different abilities they have. As organizers and advocates in the endurance sport space, we must start to dismantle the system that has disadvantaged athletes who do not fit the preconceived idea of a “normal” athlete. We must also examine how we can rebuild the endurance sport ecosystem with accessibility and universal design as central frameworks. Follow Susan’s running adventures on Instagram @placesmyruntakesme Buy Susan’s books Running Outside the Comfort Zone and Life’s Too Short To Go So F*cking Slow on her website at www.susanlacke.com, and find some of her additional work here: Triathlete Magazine: https://www.triathlete.com/culture/how-to-make-triathlon-more-accessible-for-athletes-with-disabilities/ SUCCESS Magazine: https://www.success.com/being-deaf-doesnt-define-me/ NBC Think: https://www.nbcnews.com/think/opinion/keeping-people-safe-covid-19-limits-deaf-people-s-access-ncna1207371 Email us at info@unphasedpodcast.com with your questions or to let us know how your micro allyship journey is going. Some other helpful resources on Accessibility in Sport: https://www.ted.com/talks/stella_young_i_m_not_your_inspiration_thank_you_very_much https://rewirenewsgroup.com/article/2016/09/14/say-disabled-person-instead-person-disabilities/ https://thebodyisnotanapology.com/magazine/i-am-disabled-on-identity-first-versus-people-first-language/ https://www.vox.com/the-goods/2018/9/20/17791354/products-people-disabilities-sock-slider-banana-slicer-lazy

In our first in-person interview at our studio in Boulder, we chat with pro triathlon couple Justin Metzler and Jeanni Seymour—who have 15 70.3 wins between them. The young duo have had a few breakthroughs in the last few years and a few disappointments. We talk about their five-year plans, how they're still figuring out what works and what doesn't, and what it's like to move halfway around the world on your own. Jeannie also opens up about how she struggled some with her mental health, especially after a disappointing Kona debut last year, and how Justin has helped her find a breakthrough in her performances. Good thing she agreed to go on a pity date with him! Plus, they both have different answers to our 'would you rather' question. And first up, we chat with one of our writers, Susan Lacke, about the second installment in her Endurance Geek series—all on the science of sports bras. Read the whole here: https://www.triathlete.com/culture/supportive-science-the-quest-to-build-a-better-sports-bra/ This episode is sponsored by MitoQ: www.mitoq.com/poweruptriathlon

In our first in-person interview at our studio in Boulder, we chat with pro triathlon couple Justin Metzler and Jeanni Seymour—who have 15 70.3 wins between them. The young duo have had a few breakthroughs in the last few years and a few disappointments. We talk about their five-year plans, how they're still figuring out what works and what doesn't, and what it's like to move halfway around the world on your own. Jeannie also opens up about how she struggled some with her mental health, especially after a disappointing Kona debut last year, and how Justin has helped her find a breakthrough in her performances. Good thing she agreed to go on a pity date with him! Plus, they both have different answers to our 'would you rather' question. And first up, we chat with one of our writers, Susan Lacke, about the second installment in her Endurance Geek series—all on the science of sports bras. Read the whole here: https://www.triathlete.com/culture/supportive-science-the-quest-to-build-a-better-sports-bra/ This episode is sponsored by MitoQ: www.mitoq.com/poweruptriathlon

I interview Author Susan Lacke to talk her latest book Running outside the Comfort zone. She participated in many events that were out of her comfort zone! Email me at justarunner65@gmail.com

This time of the year there’s a lot of attention put on goals, resolutions, getting motivated, and having the best year ever. I think there’s every more hype about it this year because we’re starting a new decade. The title of this episode is based on a book I read recently called How to Have a Good Day-Harness the Power of Behavioral Science To Transform Your Working Life by Caroline Webb. I have to admit that when I’m reading a book I often apply the principles to long distance running. Because we all know that training for a marathon holds a lot of parallels to life. Caroline Webb says, “One of the traps that people fall into is not just trying to do everything in one day, but also feeling that being an ambitious person means pushing yourself super, super hard. What we know about human motivation is that you do want to set purposeful, inspiring goals, but we make more progress by setting tiny interim goals that allow us to feel like we’re making progress, step by step, day by day.”How to Have a Good Decade In order to have a great decade behavioral science gives us some clues as to what will help us accomplish this.1. Be intentional Don’t let the day simply happen to you (or year for that matter). Set intentions and priorities for the day because it is these priorities and assumptions that set the tone for the day. Your mind is always busy sorting through endless amounts of information (it’s even processing when we sleep). Caroline Webb says,“The things that get through the filters are strongly influenced by the priorities and assumptions that we take into the day.” The three ways to be intentional are aim, attitude, and attention Aim Plan out the most important things in your day. Make a list of your priorities. This will be things that really matter most to make this day successful. Even though I’ve been in the regular habit of exercise for years I still schedule time each day for my workouts. That way it’s top of mind and I’m intentionally making time to do it. Schedule a block of time to achieve your 1-2 most important priorities. In order to get more done and stay focused it’s important to reduce multi-tasking and interruptions. Science tells us that we really can’t multi-task effectively. This will mean that you turn off notifications on your phone during productive periods, be more intentional about when you check email, and help others respect your priorities. According to behavioral science your intentions for the day should be: Positive– Think about what you’ll do instead of what not to do. For example, I will eat 100 grams of protein vs. I won’t snack between meals. Or I will strength train on Tuesday and Thursday this week vs. I won’t skip strength training. Personally meaningful– If you’re going to work hard toward a goal it’s important that it be meaningful to you. You must find your personal why. It’s great if your best friend is fired up about doing a 50k but unless that goal fires you up then you’ll probably hate the process of training. Feasible– Keep in mind that you have limited time and energy each day so don’t over-schedule yourself. For example, don’t schedule your long run on a day when you’ll be attending kid’s sporting events from dawn to dusk. It’s just not feasible if you plan on watching their games. Another example is not to schedule your long run immediately after coming off a string of night shifts when your energy levels will typically be low. Situation specific– Approach goals are better than avoidance goals (not doing something) which depresses performance. A positive approach goal for training for a marathon would be to feel strong and healthy. An avoidance goal would be to not feel fat and lazy. An approach goal could also be to prioritize cross training to stay healthy and injury free. An avoidance goal would be to stop dealing with plantar fasciitis. Attitude Practice gratitude. Much of how we experience life comes down to our attitude. To work on having a successful attitude use mental contrasting to increase the odds of having a successful day. Mental contrasting is all about looking at realities and obstacles and then making a plan to achieve your goals. It’s not that we never admit that there are unpleasant things in our life or obstacles that we face. But it is about coming up with a plan to overcome these obstacles and be successful anyway. Former POW James Stockdale said this, “You must never confuse faith that you will prevail in the end…with the discipline to confront the most brutal facts of your current reality.” Don’t be afraid to be realistic about where you’re currently at but at the same time be sure to project hope for the future. Caroline Webb says, “People are far more likely to achieve their goals if they think hard about both the outcome they want and the obstacles they’re facing, and plan for both.” For example, if you find that you’re rarely able to get up and run in the morning (you use the snooze button without even realizing it), set your alarm away from your bed so that you have to get up to turn it off. If you’re truly not a morning person you may want to consider working out over your lunch break or in the evening. There’s no one-size-fits-all routine that works for everyone. But if you’re really intentional you’ll find a solution that works for you. Attention We need to prime our brain with the images or words that we want to focus on. I mentioned earlier that the brain is always sorting through so much information. It’s vital that we be intentional about where we want our attention to go. For example, if you’re thinking about buying a certain type of shoes it’s on your mind and you’ll start seeing them everywhere. If you’re a runner then you’ll start noticing all the people who are out running or be looking for new running routes. Prime your brain with images of your goals and intentions for the day and you’ll find opportunities to advance the goals and come up with creative solutions. Ways to prime your brain to achieve your goals are to put sticky notes with your written goals where you’ll see them (bathroom mirror, refrigerator, computer, etc). You may choose to display your running medals, wear your race shirts, or have exercise equipment around the house to cue your brain.2. Find a personal why It’s clear that intrinsic motivation leads to higher performance as opposed to extrinsic motivation. If you’re doing it for yourself then you’re more likely to succeed. Some motivations to run your first marathon are more meaningful than others. If you’re training for a race because someone else is excited about it or pressuring you or you’re trying to impress other people it will be tough to keep going when things get hard. Other more helpful whys include focusing on who you want to become and how you’re going to start living into that identity. If you start seeing yourself as a runner and as a marathoner then your daily actions will reflect that identity and it will change the choices that you make. A marathoner runs regularly. They take care of their bodies in ways that will keep them strong and healthy. They’re smart about their training in order to avoid injury.3. Think big but start small I 100% love it when people have big goals. But sometimes people never get past the big goals to see the smaller actions that they need to be taking. Daily goals should be focused and achievable. The book Atomic Habits by James Clear addresses this topic so well. An atomic habit is a small routine or practice that’s easy to do and something that creates compound growth. We often get stuck in bad habits not because we don’t want to change but because we often don’t have the right system in place to achieve change. Maybe your goal is to stop snacking after dinner. But if you eat sporadically through the day, don’t prioritize eating protein with dinner, and keep snacks in sight you’ll probably find yourself on a feeding frenzy late in the evening. Or maybe your goal is to qualify for the Boston Marathon (or BQ in runner lingo). It can be a big goal that takes time to achieve. Progress toward this goal is achieved through the training you do day in and day out. You build strength and speed over time. We often underestimate how much little changes can result in big growth over time. James Clear talks about the 4 Laws of Behavior Change in his book. They are: make it obvious, make it attractive, make it easy, and make it satisfying. He says, “Success is the product of daily habits—not once-in-a-lifetime transformations….Breakthrough moments are often the result of many previous actions, which build up the potential required to unleash a major change.” We can often look at someone’s breakthrough moment and feel a little envious. We think, “why isn’t that happening for me?” But what we don’t often see is all the tiny steps and all the hard work and effort that led to that breakthrough. Breakthroughs don’t usually happen by accident and sometimes we can’t predict when they’ll happen for us. For example, I ran 25 marathons before I qualified for Boston for the first time.4. Identify Keystone Habits Keystone habits are changes or habits that unintentionally carry over into other areas of life. Charles Duhigg talked about keystone habits in his book The Power of Habit. Keystone habits are things that positively or negatively affect other areas of your life. They include positive habits like sleep, exercise, mindfulness, and healthy eating, etc. When you look at keystone habits it’s important to identify the things that bring you energy and also try to identify the energy vampires in your life. Here are some examples of each: Energy givers– sleep, alone time, meditation, exercise, reading, eating balanced meals, time in nature, massages, etc… Energy vampires– Here are some of my energy vampires: getting less than 7 hours of sleep, too much screen time (watching TV, spending excess time on social media), not setting priorities for the day, too much sugar, going long periods between meals, not exercising, not drinking enough water, caffeine, and alcohol. This will vary from person to person depending on whether you’re an introvert or extrovert and a morning or night person. Many people find that certain music can bring an energy boost so it can be helpful to keep a playlist of songs that you can turn to when you need a power up. You may also notice that certain people in your life are energy givers while some are energy vampires.5. Harness the power of environment. We want to recognize that it can be tough to make changes and stick to goals on your own. That’s why tapping into the power of environment can fast track you to achieving goals. James Clear says, “We tend to imitate the habits of three social groups: the close (family and friends), the many (the tribe), and the powerful (those with status and prestige.)” This is why I’m careful about who I follow on social media. You may find that certain people give you a kick in the pants and are motivating while others just make you unhappy with your life. You have limited time so make sure that your environment is working for you. James Clear goes on to say, “One of the most effective things you can do to build better habits is to join a culture where (1) your desired behavior is the normal behavior and (2) you already have something in common with the group.” That’s one of the reasons why we created MTA and more specifically the Academy. We know how important it is to be surrounded by supportive and encouraging people who are achieving the things you are (or want to achieve). If you find that the majority of people in your life respond to your running goals with “that’s crazy (and not the good kind of crazy)” then it may be time to add in some people who think you’re a badass. One of the things I love about long distance running is that all you have control over is the work you put in and your attitude. You can go out each day with the mindset to “always do your best” (that doesn’t mean go hard every day and run yourself into the ground). Anyone who’s run for any length of time knows that you can show up to a workout or race and have the best day of your life or the worst day of your life or maybe something in between. You really can’t control all the variables. All you can control is your preparation and attitude. Let’s make this new decade one where we approach it with the right preparation and attitude.Books I Enjoyed in 2019 My 2019 reading round-up: 268 Total Books 133 Fiction 135 Non-fiction 31 (Number During Top Month of January) Here are the 16 Running Related Books I Read: Hanson’s Marathon Method by Luke Humphrey Can’t Hurt Me by David Goggins A Beautiful Work in Progress by Mirna Valerio Run the Mile You’re In by Ryan Hall (podcast interview) 26 Marathons by Meb Keflezighi (podcast interview) To be a Runner by Martin Dugard (podcast interview) The Long Run by Matt Long You (Only Faster) by Greg McMillan The Running Man by Orville Rogers Run or Die by Kilian Jornet Running- A Love Story by Jen A. Miller 14 Minutes by Alberto Salazar Running Outside Your Comfort Zone by Susan Lacke (podcast interview) Running to the Edge by Matthew Futterman (podcast interview) Rebound: Train Your Mind to Bounce Back Stronger From Sports Injuries by Cindy Kuzma and Carrie Jackson Cheadle Kicksology by Brian Metzler (podcast interview) Here are my 28 Favorite Non-Fiction Books of 2019 How to Have a Good Day by Caroline Webb How to be Here by Rob Bell Bury My Heart at Wounded Knee by Dee Brown Let Your Life Speak by Parker Palmer Atomic Habits by James Clear Tribe by Sebastian Junger Judgment Detox by Gabrielle Bernstein Inheritance by Dani Shapiro Girl, Stop Apologizing by Rachel Hollis The Lost City of the Monkey God by Douglas Preston American Wolf by Nate Blakeslee Maid by Stephanie Land Big Magic by Elizabeth Gilbert Half the Sky by Nicolas Kristof and Sheryl Wu Dunn Meditation for Fidgety Skeptics by Dan Harris Extreme Ownership by Jocko Willink and Leif Babin Cozy Minimalistic Home by Myquillyn Smith Make Your Bed and Sea Stories by Admiral William H Mcraven Running the Books by Avi Steinberg The Vietnam War by Geoffrey C Ward Tribe of Mentors by Tim Ferriss Thank You for Your Service by David Finkel Strays by Britt Collins Endurance by Scott Kelly The Moment of Lift by Melinda Gates The Body Keeps the Score by Bessel Van Der Kolk Everything is Figureoutable by Marie Forleo Here are my 13 Favorite Fiction Picks Fools and Mortals by Bernard Cornwell The Circle by Dave Eggers The Light We Lost by Jill Santopolo Dark Matter & Recursion by Blake Crouch Eleanor Oliphant is Completely Fine by Gail Honeyman The Count of Monte Cristo by Alexandre Dumas The Bonesetters Daughter by Amy Tan The Women in the Castle by Jessica Shattuck Revenger & Shadow Captain by Alastair Reynolds The Revenant by Michael Punke Great Expectations by Charles Dickens The post How to Have a Good Decade appeared first on Marathon Training Academy.

I sat down with Susan Lacke at Outspoke Summit in Tempe, AZ! Susan Lacke, author of the new book, Running Outside the Comfort Zone, believes in the transformative power of stories. Whether you're searching for inspiration, information, jubilation, or the occasional kick in the ass, Susan Lacke has a story for you. Susan's work has appeared in national and regional publications, including Competitor, Triathlete, Women's Running, Outside, SUCCESS and Salt Lake magazines. Her books, "Life's Too Short To Go So Fucking Slow" and "Running Outside the Comfort Zone" are available in bookstores, online, and at specialty running & triathlon shops.   The Book: http://www.susanlacke.com/#running-outside-the-comfort-zone      Follow Susan   Website: http://www.susanlacke.com/  Instagram: https://www.instagram.com/placesmyruntakesme  Twitter: https://www.twitter.com/susanlacke  Facebook:   https://facebook.com/susan.lacke    ======================  Request to Join the FREE Meredith Atwood Community & Coaching https://meredith-atwood-coaching.mn.co/ ======================  Buy Meredith’s Books: The Year of No Nonsense https://amzn.to/3su5qWp Triathlon for the Every Woman: https://amzn.to/3nOkjiH =======================   Follow Meredith Atwood & The Podcast on Social: Web: http://www.swimbikemom.com Instagram: http://instagram.com/swimbikemom   =======================  Want to Connect?  Email: same24hourspodcast@gmail.com =======================  Credits: Host & Production: Meredith Atwood Copyright 2017-2020, 2021 All Rights Reserved, Meredith Atwood, LLC

Burnout is a normal challenge we all face when running, and it can come in a variety of forms. Sometimes it comes in the form of overindulgence. Think of it as your favorite ice cream that you discovered is served in unlimited amounts on a cruise you’re on. At first, it’s beautiful. The idea of eating soft serve perfection as much you want, whenever you want, is a dream come true. That is, until you simultaneously have a headache, stomachache, and mounds of regret from the dairy and sugar intake. Well, running can be like that. You discover that you enjoy running. You run and run, get faster and faster until you hit a wall. Maybe the injuries start to pile up. Perhaps your body starts doing things that you’ve never experienced before. You are fatigued constantly, or you can’t sleep, or you start to get migraines. That thing that seemed good for you (even better than ice cream??) seems to be making life worse. Other times you come to an emotional or mental block. Every year you fail to qualify for the race of your dreams. You stay optimistic for a while, telling yourself that consistency is the key. “If I just keep running, every week, I will obtain my goal.” But sometimes, you just don’t quite get there. It’s time to pivot. Challenge Accepted Susan Lacke has had her fair share of challenges. Like many of us she sometimes has a hard time calling herself a runner. Being a “middle-or end-of-the-pack runner” can feel like not being a runner at all. You may think, “How can I call myself a runner when I’ve never even run a marathon?” Apart from runner identity struggles, Susan also happens to be deaf. Susan can’t hear, but she can talk. She isn’t quite deaf enough to feel like a member of the deaf community, but she also doesn’t feel like she can quite fit into the non-deaf community. Floating somewhere in between has also been a challenge. But with every challenge comes an opportunity to succeed. That’s the mindset Susan has developed to help her overcome fears and live a fabulous life. She encourages everyone to do the things that scare them. That’s how we discover our potential. “Being scared is good. Being scared is hugely motivational,” she says. And that is exactly what Susan has done this past year. Overcoming Burnout Not qualifying for the Boston Marathon was one the contributors of Susan’s burnout. But Susan loves running. She enjoyed being a runner, but felt like she wasn’t becoming the runner that she wanted to be. What to do? What are our options when we’ve given our all and still don’t succeed? Are we eventually just forced to quit? For Susan, not running was not an option. Over the span of one year, Susan decided to not sign up for any traditional races. No marathons, no run-of-the-mill city 5Ks. She stayed up late one night searching through different races. Quirky ones. Races that you haven’t even thought of. She looked through all of these races, and then, signed up for every single one of them. When burnout strikes, it’s time to change pace. It definitely doesn’t mean that you need to give up on a goal, or give up a passion. You just need to switch it up for a bit. Take a relaxing hiatus, try a new sport, or run without a specific goal. You can even try to do some of the races Susan did: Run to the top of the Empire State Building, run a race through the Grand Canyon, or (brace yourself) run a 5k buck naked. After you do what you need to to shake off the burnout, don’t hesitate to get back after your old goals, maybe altering them some. You may find that the obsessive personal goals you had weren’t really what you wanted to do anyway. There’s Room for Everyone in the Running Community Feeling partially a part of the deaf community, and partially not, Susan has found that there are no strict qualifications for being a part of the running community. If your run, you are a runner. Period. Whether it’s a weekend jog with your dog, a passion for sprinting up flights of stairs, a love for superhero costumes, long runs through nature, or probably literally anything you can think of, you can join the community of runners. There you will be welcome as you are, a runner, and even more than that, You—just the way you are. Resources: Susan’s Website (Book) Running Outside Your Comfort Zone Susan on Twitter Susan on Facebook   Thank you to Bodyhealth, Turbotrack.me, and MetPro for being the wonderful sponsors of this episode of The Running For Real Podcast.   If you are struggling to recover quick enough from your training, my little secret is to use BodyHealth Perfect Amino to get you there. It contains all the essential amino acids, and is very easy for your body to use and begin the repair process. Click the link and use code TINAMUIR10 for 10% off.   I am very pleased to have MetPro as a sponsor for the Running 4 Real podcast. They are not wanting to guess what to do with your metabolism, the experts at MetPro are there for you to help you reach any of goals or the struggles you may be going through. If you listen to the very end of the episode there may be a treat for you from MetPro expert Angelo! Click here to receive a FREE metabolic scan of your body as well as a 30 minute consultation with one of the MetPro experts.   Turbo Track.me is an amazing streaming platform with a wide variety of classes, where you can actually interact with the instructors as well. The classes include meditation, strength training, and stretching classes. It tracks heart rate, resting heart rate, distance, calories, intensity, recovery, and heart rate zones. They are offering a FREE 90 DAY TRIAL with code TINA, and if you go beyond the 90 days you will receive a free forearm heart rate device.   Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Susan, I look forward to hearing your thoughts on the show.

This week Alyssa & Haley have two guests on the show for a jam packed episode. First, our hosts chat with Emily Cocks, a former 70.3 specialist and pro-triathlete, who gives us the inside scoop on the 70.3 World Championships, a preview of the race and her picks for the podium. Then we talk to Susan Lacke, an author & columnist for Triathlete Magazine who talks about her recently released book, Running Outside the Comfort Zone. Susan talks about choosing non-traditional races that scare her and training for the prestigious Comrades Marathon in South Africa. It's also race week for Alyssa and Haley! We hear about the taper for Ironman Wisconsin and the 70.3 World Championship then our hosts answer a mailbag question on buying a new bike. Also some news on the Outspoken summit and an exciting scholarship opportunity!

In this episode we answer questions sent in by Academy members about finding time for strength training, when to stretch, how to avoid cramping at the end of a marathon, and more, as we bring you part two of our Ask the Coach Q & A. In the quick tip segment Angie shares the top book picks from her summer reading. Ask the Coach Episode | Part 2 On this episode we were joined by Coach Kristen Williamson the newest member of the MTA coaching team. Kristen is a Registered Dietitian and Road Runners Club of America certified running coach. She is a 3:29:00 Marathoner, Boston Qualifier, and has a Master of Science in Dietetics as well as a MBA. To learn more about our coaching team see this page. Questions Featured: Strength training. I hear so much about the benefits of getting into the gym, but struggling with how to fit that in with 5 days of weekly running and appropriate recovery. If I go to the gym on a rest day does that compromise recovery? If it does, how can it be fit in? if you add up all the advise out there it’s like run 5 days a week, but also make sure you are taking full days off for recovery. But also make sure you are getting into the gym twice a week for strength training, but not before or after a long run or quality run. And also add in a day for cross training. Would be great if there were 11 days in the week. -Eli How do you stretch appropriately before/after a long run or race? Especially when there is a lot of standing around before you actually start running? What about stretching in cold weather vs warmer weather? What are some of the ways you stretch before and after? -Yali How to avoid muscle cramps at the end of marathons? -Hanna-Leena What’s the funniest thing that has ever happened to you on a run? -Pat Book Picks from My Summer ReadingNon-Fiction: Running and Mindset Can’t Hurt Me by David Goggins This book was my top pick for this summer. I read it at a time when I was gearing up for big physical challenges and I could directly see how the motivation gleaned from this book helped me perform my best. David’s narrative of his life, the things he’s overcome, and the challenges he took on are intertwined with great motivational lessons. This book will change your mindset forever. FYI- Book contains strong language. You (Only Faster) by Greg McMillan If you’re the type of person who really likes to dive into the individual variations of running and training plans this is the book for you. He talks about how you can maximize your running potential, be a healthy runner for life, and the differences between more endurance based and speed based energy systems. Running Outside the Comfort Zone by Susan Lacke This is a fun and relatable book that really makes you want to get outside your comfort zone and not let fear hold you back. Check out our interview with author Susan Lacke on episode #291 for more information. The Long Run by Matt Long This is one of those running books that sat on my shelf for nearly a decade before I got around to reading it. I’m glad that I finally took the time to read it because it was very inspirational. Matt tells the story of how he went from a NYC firefighter, triathlete, and marathoner gunning for a BQ to being hit by a bus while cycling. He survived despite overwhelming odds, had multiple surgeries, and had to relearn all aspects of mobility again as well as deal with serious depression. This is one of those books where you end up feeling like any excuses you have are weak-sauce. Run or Die by Kilian Jornet This is another book that I’ve had for a long time but finally read. It was fascinating to hear the story of how Kilian grew up and his mindset and determination to take on some of the world’s top running challenges. Impossible and give up are not in his vocabulary. 14 Minutes by Alberto Salazar This memoir by Alberto Salazar was very interesting and provided a behind the scenes look at the way he was raised, how to turned to running, his long-time battle with career ending injury, his coaching, and the near fatal heart attack that he had at age 49. The only thing I knew about him previously was that he was head coach of the Oregon Project and what I’d read from Dick Beardsley’s book Duel in the Sun. Shoe Dog by Phil Knight An interesting book about the humble and often tenuous beginnings of the Nike Corporation. Reading about the struggles that Phil Knight went through to bring his company to success gave me a new appreciation for the tenacity it takes to succeed in the business world. It’s truly amazing that the global phenomenon we know today almost didn’t get off the ground. Presence by Amy Cuddy This book explores the power that being present has over our emotional, mental and physical state. She talks about how the posture of our body can influence our thought process and help us take on challenges. Even two minutes of doing a power pose can increase your testosterone and decrease your cortisol levels. You feel more confident, passionate, authentic, and enthusiastic. She encourages readers to, “Fake it until you become it and that tiny tweaks can lead to big changes.”Other Books I Enjoyed This Summer Nonfiction Big Magic by Elizabeth Gilbert Meditation for Fidgety Skeptics by Dan Harris Extreme Ownership by Jocko Willink & Leif Babin Make Your Bed by William H. Mcraven Fearless-The Undaunted Courage and Ultimate Sacrifice of Navy Seal Team Six Operator Adam Brown by Eric Blehm Girl, Stop Apologizing by Rachel Hollis The Lost City of the Monkey God by Douglas Preston American Wolf by Nate Blakeslee Maid by Stephanie Land Them by Ben Sasse Running the Books by Avi Steinberg Inheritance by Dani Shapiro Running- A Love Story by Jen A. Miller Fiction: The Circle by Dave Eggers The Light We Lost by Jill Santopolo Dark Matter by Blake Crouch Eleanor Oliphant is Completely Fine by Gail Honeyman The Bonesetter’s Daughter by Amy Tan The Inkeeper Series by Ilona Andrews Also Mentioned in This Episode The MTA Virtual Half Marathon. Registration now open! Check out this year’s awesome medal and hat. The Runner’s Toolbox -8 inexpensive items to keep at home to prevent and self-treat running injuries. 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 “MTACOACH” to save 15% off your order. Or if you’re new to UCAN, save 25% on your first order with code MTA25”. On-Running Shoes -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 them. DripDrop O.R.S. An electrolyte powder developed by a doctor to treat dehydration. Go to www.dripdrop.com/mta to get 20% off any purchase. The post Ask the Coach Episode (Part 2) + Books! appeared first on Marathon Training Academy.

In this episode we bring you an interview with Susan Lacke, author of the new book Running Outside The Comfort Zone -An Explorer’s Guide To The Edges of Running. In the quick tip segment Angie answers a question about what to do if your training plan doesn’t have the correct number of weeks until race day. Interview with Susan Lacke Susan Lacke is a college professor and writer for Women’s Running, Competitor, and Triathlete. Her new book is called Running Outside the Comfort Zone -An Explorer’s Guide to the Edges of Running. Some of the races she did in her year of running outside the comfort zone: The Pony Express 50 miler in Utah Empire State Building Run Up Grand Canyon Rim-to-Rim Across the Years 24-Hour Race Caliente Bare Dare 5k (naked run) Cooper’s Hill Cheese Roll in the UK Midwest Wife Carrying Championship with her husband The Comrades Marathon in South Africa Also Mentioned in this Episode Susan Lacke online: www.susanlacke.com The Drury Hotels -Use our link to save 15% off your stay at our home away from home. On-Running Shoes -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 them. MetPro.co -Nutrition concierge and coaching company to help you reach your body composition goals. The post Running Outside The Comfort Zone appeared first on Marathon Training Academy.

Have you ever taken a life-changing smoke break? NMA's own Susan Lacke has, when her old boss, Carlos, convinced her to start working out with him. Twenty months later, she was running her first Ironman triathlon, writing for NMA, and launching a new career. And it was Carlos's never-wavering support that she believes made it all possible.

The Fit Bottomed Girls Podcast Ep 92: Susan Lacke (Triathlete & Yoga)   Susan Lacke is a fitness writer for a whole slew of regional and national publications (including Fit Bottomed Girls!) and an endurance athlete who competes in challenging races around the world. The fact that she lost her hearing as a child and competes deaf is no biggie to her--she has overcome many challenges in her life to find her true self and passion for adventure. Plus, she is one of the funniest people you will ever meet! Follow Susan on all her social media channels  @SusanLacke Fit Bottomed Girls www.fitbottomedgirls.com Fit Bottomed Mamas www.fitbottomedmamas.com Fit Bottomed Zen www.fitbottomedzen.com Fit Bottomed Eats: www.fitbottomedeats.com Twitter: @FitBottomedGirl @FitBottomedZen @FitBottomedMama @FitBottomedEats Email us at podcast@fitbottomedgirls.com Read more at: http://fitbottomedgirls.com/category/resources/podcast-episodes/ Subscribe: http://fitbottomedgirls.com/podcast/ Want to sponsor the show? Yay! Drop us a note at advertising@fitbottomedgirls.com and let's make the world a healthier place together!

Oops, redo! Today’s interview is with Manal Rostom, a fitness instructor, scuba diver, mountaineer, marathon runner, cyclist, triathlete….an mostly a simply incredibly inspiring person. In an effort to inspire young Arab girls who choose to remain covered, she contacted Nike Middle East in 2013 and asked the simple question “why do you not show women who look like me?” in their advertising and was amazed to hear back the next day suggesting a meeting.  She went on to become a Nike trainer and running coach and model. We discuss how she became the face of the Nike Sports Hijab after being invited to their Portland OR headquarters.  She still gets goosebumps thinking about how it felt to be honored to be invited to participate.  But you also learn how horrific some of the early comments were about her dress and what she was doing.  And how when she first arrived at the headquarters they gave her the same gear (shorts and tank tops, etc) that they provided others and then were horrified that they had made the error of not recalling she had to remain covered so quickly found her long tights and tops for her to use at the convention. Manal has become her own Disney Princess, by choosing the Hijab for herself and making things work.  She wanted other little girls to aspire to be like her because she looks like them.  Those little girls were her main objective, to give them a role model they would aspire to be like and know things are possible if they believe it. We discuss how losing her Pharmacy job taught her the lesson to be prepared to move forward no matter what happens, because nothing lasts forever. It is important for athletes to plan for what happens when/if they get injured. What can you do in advance to broaden your horizons so you are not devastated when it happens? We discuss her efforts to scale Mt Everest and how a major snowstorm resulted in a failed attempt to scale Mt Aconcagua (6,961 meters), the tallest mountain in South America, after already reaching the summits of Mt Kilimanjaro (Tanzania) and Mt Elbrus (Russia) gave her pause and she has renewed her effort to find sponsors to help her move her dream forward. Today’s Guest Manal Rostom grew up in Kuwait and has always been active, despite the obstacles to her doing so when she was younger.  She has competed in many marathons and triathlons, and in 2014 became the first Hijabi woman representing Nike on a global level.  Once they developed the Sport Hijab suitable for sport rather than the cotton ones that are common coverings, she was sent one to test and was so excited to become their model. She debuted it in the NYC Marathon in 2017, the first International marathon to have a Hijabi woman running.  She is also the first Egyptian woman to run the Great Wall of China marathon.  She has set her sights now on scaling Mt Everest sometime in the next two years.  She is currently living in Dubai. What you will learn about: How she created her woman only facebook group (now 600,000+ strong), Surviving Hijab to open doors for women who previously were not allowed to do things most women can do from going to a pool.  The goal of the group is to support the choices of all women to look and dress in the way that is right for them. How she contacted Nike Middle East and asking them why they were not featuring women that looked like her in their advertising? How Manal choose to wear the hijab to honor God and say thanks to him after an accident despite having hated it growing up.  Even though it would be hardship for her given her incredible love of outdoor sports. How each of us have a little voice inside us that tells us to climb mountains, run races, whatever and you will never silence it until you pay attention to that voice and go do it.  Why not?  Be brave!  Don’t even shush that voice. How members of her Facegroup group made the effort to make posters and banners specially for her to cheer her on as her family could not be there. How she ran a 5k with Kipchoge in New York, and how grounded, humble, and real a person he is.   Inspirational Quotes: I can’t believe I became that girl!  Just by having the courage to believe I could create change. I became my own hero. If I only had that little bit of vision in my younger years to be braver then.  How much could I have managed to accomplish? Don’t get too attached to the chocolate, as good as it tastes, nothing lasts forever.  Put your plan B in place to be ready. You have to keep showing up, you make your own luck.  It is hard work and a lot of hustle.  You can cocoon yourself and feel sorry for yourself, or you can get out of your bed, hustle, and just do it. Resources: Last week's episode with Susan Lacke  Tina4Real Podcast  Buy a Running for Real T-shirt, Tank, or Hat Manal on Instagram Manal on Facebook Surviving Hijab(Manal's facebook community, women only) Thank you to BodyHealth for sponsoring this episode of Running for Real. Now I am back to training, guess what was the first thing I did to start making sure I recover quicker (as coming back to fitness really beats your body up!), yep, you guessed it, BodyHealth Perfect Amino! Get 10% off at Bodyhealth.com using coupon code TINA10 Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Subscribe on iTunes or your favorite podcast player. Not sure how to leave a review or subscribe, you can find out here. Thank you to Manal, I look forward to hearing your thoughts on the show.

Today’s interview with Susan Lacke is a bit unusual because, while I prepared all the questions, they were sent to Susan in advance and read to her by someone else in a recording studio.  Why you ask?  Because Susan is deaf, which provided some logistical issues for us.  Despite those, this is a completely different and delightful interview. Running has reminded Susan that she is not perfect and not the best, both lessons she believes are important for her perfectionist self.  It gives her an outlet and reminder to always be her true and honest self not some view of who she should be. Her friend Carlos, who inspired the title of her book believed in her and that she could change from an overweight smoker and inspired her to get busy and get on with changing her life.  Carlos managed to change her mind from thinking exercisers were a cult that was not something she wanted to belong to.  He made her realize that it was herself she was afraid of.  It made her realize that if he was so willing to fight cancer, she was determined to stick by his side with anything he needed from her. I do want to give you a small heads up that this episode contains some colorful language that might not be suitable for small children so you may wish to find a solo time or listen with headphones. Today’s Guest Susan Lacke is a writer for several running and outdoors publications, including Women’s Running, Success, Competitor and Triathlete.  She is the author of “Life’s Too Short to go So F*cking Slow”. What you will learn about: How Susan got involved with running and IronMan competitions How her experiences have translated into her writing and trying to make others believe they also could do it How Susan’s parents instilled in her a sense of self reliance How her friend Carlos’ life and struggle with cancer inspired her to write a book so that she could remember him. How the struggles in training bring out the vulnerable side of us and in some ways the worst of us, so it allows us to open up.  Because our training partners have already seen us at our worst. Inspirational Quotes: Be the best you can be with what you have. It is the people in your life who will inspire you to change; the sports don’t change you, the people do. The pain is the best part, because it lets you know you are alive. Resources: Last week's episode with Colin McCourt Tina4Real Podcast  Life's Too Short to go so F*cking Slow Susan's Website Susan's Twitter Susan on Facebook Thank you to BodyHealth for sponsoring this episode of Running for Real. Now I am back to training, guess what was the first thing I did to start making sure I recover quicker (as coming back to fitness really beats your body up!), yep, you guessed it, BodyHealth Perfect Amino! Get 10% off at Bodyhealth.com using coupon code TINA10 Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Subscribe on iTunes or your favorite podcast player. Not sure how to leave a review or subscribe, you can find out here. Thank you to Susan, I look forward to hearing your thoughts on the show.

Susan Lacke is the author of a new book called "Life's Too Short To Go So F*cking Slow; Lessons From An Epic Friendship That Went The Distance", where she details the story of how a co-worker encouraged her to get into triathlon and how his coaching and friendship changed the course of her life. In this episode of the Triathlon Taren podcast, Taren's wife and regular podcast co-host NTK (No Triathlon Kim) takes the reigns for the interview with Susan, which is done in format we've never done before. Topics discussed in this podcast: Susan Lacke's book

She’s a columnist for triathlete magazine, a professor and she just wrote her first book, “Life’s Too Short To Go So F*cking Slow.” We talk to Susan Lacke about life and loss and doing triathlon. Plus, Alyssa and Haley call in bike fit expert and physiotherapist, Annalisa Fish, DPT to answer a mail bag question about crank length and bike fit. In sum, this episode is packed with awesomeness. Order the book here - http://www.susanlacke.com/ Annalisa's website - http://www.endurancepdx.com/ Annalisa's podcast - https://wegottohangout.com/ **Support the podcast, use our DISCOUNT CODES** F2C Nutrition- www.f2cnutrition.com, Code- IRONWOMEN =15% off Coffee Method – www.coffeemethod.com, Code- IRONWOMEN = FREE bag of coffee w 3 month subscription, Code- IRONWOMEN20 = 20% off single purchase Sound Probiotics- www.soundprobiotics.com, Code – IRONWOMEN = 10% off Smashfest Queen- www.smashfestqueen.com, Code- IRONWOMEN = FREE shipping Rudy Project- www.e-rudy.com, Code- IRONWOMEN OR, go direct to our secret url – bit.ly/rudy-ironwomen

From Susan's Website: They were unlikely friends. She was a young, overweight college professor with a pack-a-day habit and a bad attitude. He was her boss, and an accomplished Ironman triathlete. She was a whiner, he was a hardass. He had his shit together, she most assuredly did not. Yet Susan and Carlos shared a deep and abiding friendship that traversed life, sport, illness, death, and everything in between. Amusing and poignant, Life’s Too Short To Go So F*cking Slow is about running and triathlon, growth and heartbreak, and an epic friendship that went the distance. In this interview with Author, Susan Lacke, we talk about the important role Carlos played in her life at a time when pretty much everything around her was falling apart. She shares some humorous "dumbass" moments in her own triathlon journey and why, no matter what, it's important to challenge and surround yourself with people who push you to be a better version of yourself than you ever thought possible.  Velopress Book Page Susan Lacke - TwitterSusan Lacke - Author Page Susan Lacke - Website   Theme Music: ·Aitech" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 3.0 http://creativecommons.org/licenses/by/3.0/

Have you ever taken a life-changing smoke break? NMA's own Susan Lacke has, when her old boss, Carlos, convinced her to start working out with him. Twenty months later, she was running her first Ironman triathlon, writing for NMA, and launching a new career. And it was Carlos's never-wavering support that she believes made it all possible. In today's episode, we speak with Susan about that epic friendship, her new book, and the power of supporting someone through their goals.