Podcasts about vdot

A discussion about the National Electric Vehicle Infrastructure (NEVI) Program and how it's being implemented in two states.Erin Belt with VDOT will share how Virginia has developed their NEVI Deployment Plan, selected alternative fuel corridors for federal designation, and released their Phase I-A funding through a grant application process. VDOT made coordination with utility providers in Virginia a priority with the development of their funding application and have early lessons learned to share.In addition, Ethan Tremblay will provide an overview of Maine's approach to the NEVI Program, including the development of the federally funded plan, alignment with other state processes, and progress to date. He will describe the coordination between state and quasi-state agencies, utilities, and other entities to ensure program success and share lessons learned to date.

Henrico EDA honors county businesses during awards ceremony; SkyGlow event attracts huge crowds, some turned away; VDOT seeks input about possible enhancements on Richmond-Henrico Turnpike; animal adoption event planned Saturday; Citizen managing editor earns 7 awards.Support the show

In this episode of The Valley Today, we take a deep dive into the ongoing and upcoming projects of the Virginia Department of Transportation (VDOT) specifically focusing on the I-81 corridor. Host Janet Michael, sat down for an extensive chat with Ken Slack, VDOT's communication specialist for the Staunton District. The pair delved into the CIP (Corridor Improvement Program) study for I-81, highlighting its importance and the breadth of work it involves.  'We're going to talk quite a bit about roads and transportation because it's always a topic that everyone has an opinion on,' stated Slack. He sheds light on the scope of I-81's traffic, mentioning that certain sections see about 70,000 vehicles a day. Ken emphasized VDOT's approach of 'not being short-sighted' and planning with future traffic projections in mind. One current major focus is the I-81 widening project at Strasburg. Janet pointed out, 'This is a hot mess right now,' illustrating local drivers' relief at its commencement. Ken explained the detailed steps being undertaken, from lane extensions to bridge replacements. He stressed the importance of safety and patience for drivers navigating these zones, along with the constant work being done behind the scenes to maintain and inspect the roads, bridges, and culverts under VDOT's purview across the 11 counties of the Staunton District. Highlighting the logistics of large projects, Ken noted, 'Some projects will take us past 2030 to complete.' He explained that while many projects are currently funded and underway, continuous studies and public feedback could add new projects to the pipeline. Public participation is key, and VDOT remains transparent, with numerous public meetings scheduled to ensure community input. The conversation also touched upon specific operations like the Improve 81 campaign, which started in 2018, and the crucial safety enhancements made early on. These include ramp extensions, new cameras, digital message signs, safety service patrols, and towing recovery incentives – all aimed at easing congestion and improving safety on this vital route. Ken offered insight into the project's timeline, detailing the expected completion of major segments like the widening at Strasburg by fall 2028. Additionally, the expected impacts on traffic patterns during construction phases were discussed, reinforcing the need for public cooperation and adherence to work zone safety regulations. In closing, Ken underscored VDOT's commitment to advancing transportation infrastructure to meet future needs while minimizing current-day traveler disruptions. For more information and updates on these extensive projects, readers are encouraged to visit Improve81.org. VDOT's consistent efforts, from real-time traffic management to long-term infrastructure planning, aim to sustain and improve the quality of travel in Virginia.

284. WHAT DOES IT TAKE TO RUN A BQ?The Boston Marathon recently took place, and it is getting runners all around the world excited to potentially qualify for Boston. Even people who are very far away from a BQ time might set a goal to run a BQ time in the future. People want to know what it really looks like to be someone who can run a BQ time Some people BQ on their first marathon- is this realistic? It can be- with the speed and background VDOT calculator What does the typical week of training look like for a female who runs a 3:20 or a male who runs a 2:50 Hour of running per day Can be boring Life almost revolves around running Planning is key! Learning to say no You can't often be good at multiple areas of fitness at once If you want to go for a BQ… you almost have to go ‘all in' on running Getting fast in the shorter distance races Practice pushing hard Hitting the prerequisites

Why is a 5K the perfect race to kick off your running journey? Here's what makes it ideal.Starting to run can feel daunting, but this episode simplifies the process into manageable steps. Learn how to go from zero to running consistently with proven tips like walk-run intervals and staying consistent without burnout.Once you're on your feet, discover why training for a 5K is the smarter, more efficient approach to becoming a better runner, whether your ultimate goal is fitness, speed, or even a marathon. It's about working smarter, not harder, and finding the joy in running right from the start.Key TakeawaysStarting to run doesn't have to be overwhelming—small, consistent efforts like walk-run intervals build confidence and endurance.The 5K is the ultimate starter race: accessible, effective, and a foundation for marathon success.Training for shorter distances boosts speed and efficiency while reducing injury risks often linked to marathon training.Timestamps[00:00:00] - Breaking myths about starting running and the benefits of small steps.[00:01:21] - How To Start Running[00:01:35] - What is training fo ra 5k when you want to do a marathon[00:02:20] - Mental Toughness[00:03:00] - HOW TO DO THE ACTUAL 5K TRAINING[00:05:44] Get 1% Better Each Day With This[00:05:44] Use This Coffee Alternative For Daily Boosts In Your Run Life[00:07:56] WHY THIS TYPE OF TRAINING IS IMPORTANT[00:09:29] Why YOU'RE BUILDING A MARATHONER, NOT JUST RUNNING A MARATHONLinks & Learnings

VDOT's AUSTIN ANDERSON Talks Road Conditions full 611 Thu, 20 Feb 2025 16:05:00 +0000 zCaxjKlL9mCJadYiPynhGMUiwLJB6tkC news Richmond's Morning News news VDOT's AUSTIN ANDERSON Talks Road Conditions On Richmond's Morning News our team discusses the top stories of the day from around the world, nationally, in Virginia, and right here in the Richmond area.  Listen to news you can use, newsmakers, and analysis of what's happening every weekday from 5:30 to 10:00 AM on NewsRadio 1140 WRVA and 96.1 FM!   2024 © 2021 Audacy, Inc. News False https://player.amperwavepodcasting.com?feed-link

VDOT's AUSTIN ANDERSON Discusses Post-Storm Road Conditions full 675 Wed, 12 Feb 2025 16:03:00 +0000 nOHicnwlUykRa2KSA9PsvNaJTUAvaxXB news Richmond's Morning News news VDOT's AUSTIN ANDERSON Discusses Post-Storm Road Conditions On Richmond's Morning News our team discusses the top stories of the day from around the world, nationally, in Virginia, and right here in the Richmond area.  Listen to news you can use, newsmakers, and analysis of what's happening every weekday from 5:30 to 10:00 AM on NewsRadio 1140 WRVA and 96.1 FM!   2024 © 2021 Audacy, Inc. News False https://player.amperwavepodcastin

Season five of the Runner's Round Table will be all about Hot Takes and this episode is the Back-to-Back Marathons Edition. In this episode Stephanie speaks with Kristyn R Smith about running back-to-back marathons and things to consider as one works toward this incredible accomplishment. Please support this podcast with a rating, review, or a share. Until next time, don't forget to run happy, run strong, and run true to you. To watch on YouTube: https://youtu.be/eZ3pFaztUOU For Kristyn's season 2 "Conversations with Coaches" episode: https://creators.spotify.com/pod/show/runnersroundtable/episodes/Conversations-with-Coaches-Kris-R--Smith-krisrs-e1sili2 About Stephanie Diaz: Stephanie is an RRCA (Road Runner's Club of America) and McMillan Running certified running coach with over 10 years of running experience. Additionally, Stephanie is a yoga teacher with advanced certifications in yoga for athletes, Yoga For All, and Empowered Wisdom Yoga Nidra. Stephanie believes that to be a runner is to believe in your possibility as a human through movement. Her favorite running distance is the half marathon (13.1 miles/21 kilometers). https://instagram.com/thecookierunner/ https://thecookierunner.net About Kristyn R. Smith: Kristyn is a RRCA certified and Vdot certified run coach, as well as an ACE certified personal trainer. Kristyn is a master's runner who has completed 22 marathons to date, including three sub 3 marathon finishes and 14 marathon majors. Kristyn loves to work with athletes at all levels for all distances, but specializes in half and full marathon coaching. https://www.instagram.com/krisrs www.coachkrisrs.com

In this episode of "The Valley Today," host Janet Michael is joined by Shenandoah County Planner Tyler Hinkle to discuss Shenandoah 2045, the county's comprehensive planning process which has now moved into the implementation phase. Today's topic focused on various zoning rules, ordinances, and regulations as they relate to localities and Shenandoah County as a whole. They discuss an example of Kerry Higdon, an Edinburg resident who converted her backyard into a meadow with town council approval, emphasizing the importance of starting with local officials for such projects. Click here to hear that episode. Tyler elaborates on the differing regulations between towns and counties, using examples like tall grass ordinances and livestock provisions. They discuss public & private "nuisances" like beekeeping and noise, stressing communication and community involvement to resolve property-related issues. Tyler explains the process for obtaining zoning and building permits for structures, such as sheds and decks, and the complexities of navigating local and county regulations. He also touches on the role of contractors and the importance of checking easements with VDOT & utility companies and calling 811 before you dig.  The conversation shifts to business permits, short-term rentals, and the importance of neighborhood relations. Tyler and Janet both emphasize that local laws can be changed through community involvement and proactive communication. They discuss road maintenance responsibilities and how residents can inquire about converting private roads to public ones. Janet rounds up the discussion by highlighting the value of contacting local officials for guidance and the benefits of having professional contractors. They encourage residents to engage actively with their community to drive changes and improvements, providing resources and links for further information on Shenandoah County's planning and ordinances. You can view the approved version of Shenandoah County's comprehensive plan and learn more about the planning process, on their website: https://shenandoahcountyva.us/future and follow them on Facebook. You can listen to previous conversations with Tyler about Shenandoah 2045 by clicking here. 

WMAL GUEST: 6:15 AM - INTERVIEW - ELLEN KAMILAKIS - VDOT on the Virginia roads SOCIAL MEDIA: https://x.com/VaDOTNOVA Where to find more about WMAL's morning show: Follow the Show Podcasts on Apple podcasts, Audible and Spotify. Follow WMAL's "O'Connor and Company" on X: @WMALDC, @LarryOConnor, @Jgunlock, @patricepinkfile, and @heatherhunterdc. Facebook: WMALDC and Larry O'Connor Instagram: WMALDC Show Website: https://www.wmal.com/oconnor-company/ How to listen live weekdays from 5 to 9 AM: https://www.wmal.com/listenlive/ Episode: Tuesday, January 07, 2025 / 6 AM Hour See omnystudio.com/listener for privacy information.

WMAL GUEST: 6:15 AM - INTERVIEW - ELLEN KAMILAKAS - VDOT - Northern Virginia District spokesperson - discussed the snowy commute on Monday SOCIAL MEDIA: https://x.com/VaDOTNOVA Where to find more about WMAL's morning show: Follow the Show Podcasts on Apple podcasts, Audible and Spotify. Follow WMAL's "O'Connor and Company" on X: @WMALDC, @LarryOConnor, @Jgunlock, @patricepinkfile, and @heatherhunterdc. Facebook: WMALDC and Larry O'Connor Instagram: WMALDC Show Website: https://www.wmal.com/oconnor-company/ How to listen live weekdays from 5 to 9 AM: https://www.wmal.com/listenlive/ Episode: Monday, January 06, 2025 / 6 AM Hour See omnystudio.com/listener for privacy information.

In the 6 AM Hour: Larry O’Connor and Julie Gunlock discussed: WMAL GUEST: 6:05 AM - INTERVIEW - Timothy Spriggs - Director at DC Department of Public Works – discussed the DC snow situation. SOCIAL MEDIA: https://x.com/DCDPW WEBSITE: https://snow.dc.gov/ WMAL GUEST: 6:15 AM - INTERVIEW - ELLEN KAMILAKAS - VDOT - Northern Virginia District spokesperson - discussed the snowy commute on Monday SOCIAL MEDIA: https://x.com/VaDOTNOVA 6:35 AM - INTERVIEW - STEVEN SUND - chief of the United States Capitol Police from 2019 to 2021 and author of book "Courage Under Fire: Under Siege and Outnumbered 58 to 1 on January 6" – discussed the anniversary of January 6th Biden: Jan. 6 reminds us that democracy ‘is never guaranteed’ Kamala Harris shares message ahead of Jan. 6 certification: ‘Our democracy can be fragile’ Where to find more about WMAL's morning show: Follow the Show Podcasts on Apple podcasts, Audible and Spotify. Follow WMAL's "O'Connor and Company" on X: @WMALDC, @LarryOConnor, @Jgunlock, @patricepinkfile, and @heatherhunterdc. Facebook: WMALDC and Larry O'Connor Instagram: WMALDC Show Website: https://www.wmal.com/oconnor-company/ How to listen live weekdays from 5 to 9 AM: https://www.wmal.com/listenlive/ Episode: Monday, January 06, 2025 / 6 AM Hour See omnystudio.com/listener for privacy information.

VDOT's AUSTIN ANDERSON Addresses the Winter Storm full 796 Mon, 06 Jan 2025 16:04:00 +0000 Ey0N33eMen1XCrc0ulPQvwiaXqIZS0ZO news Richmond's Morning News with John Reid news VDOT's AUSTIN ANDERSON Addresses the Winter Storm On Richmond's Morning News, John Reid discusses the top stories of the day from around the world, nationally, in Virginia, and right here in the Richmond area.  Listen to news you can use, newsmakers, and analysis of what's happening every weekday from 5:30 to 10:00 AM on NewsRadio 1140 WRVA and 96.1 FM!   2024 © 2021 Audacy, Inc. News False https://player.amperwavepodcasting.com?feed

A new bridge-tunnel project like the HRBT Expansion starts with environmental permitting.  And for this project, there are more than 22 permits that require various levels of approval and constant monitoring. That responsibility for VDOT falls with Larissa Ambrose, the project's environmental manager.  In this edition of HRBT Tunnel Talk, we learn from Larissa about the many challenges of her job.

There are written versions of Charlottesville Community Engagement and then are the ones where there are voices that can be heard. This is the latter kind, a collection of recent stories that have gone out in print form. The prophecy foretells of a time when the two strains will weave together once again, but for now it's October 17, 2024 and here's what you will hear if you hit play above:In this sonic edition:* Albemarle PC begins review of new AC44 language on growth management (learn more)* Ground broken for Long Bridge project to expand passenger rail capacity in Virginia (learn more)* Charlottesville Area Transit will make service adjustments on November 9 including increasing service on two routes that serve central Charlottesville (learn more)* City Council discusses pedestrian safety in wake of pedestrian death on Elliott Avenue (learn more)* Changes may be coming to how VDOT classifies area roads (learn more)* Albemarle Supervisors briefed on Ivy Road pipeline projects (learn more)Charlottesville Community Engagement is a reader-supported newsletter and podcast. To receive new posts and support my work, consider becoming a free or paid subscriber.First shout-out: Celebrating the community's other information organizations!In today's first  shout-out in the form of a house ad, I want to make sure everyone knows that every edition of the regular newsletter (not the podcast ones) ends with a section called Reading Material. Charlottesville Community Engagement is just one offering in a landscape that includes the Charlottesville Daily Progress, C-Ville Weekly, Charlottesville Tomorrow, and Cville Right Now,  I curate links from these sources because I believe a truly informed community needs multiple perspectives.There's also the Cavalier Daily, Vinegar Hill Magazine, the Fluvanna Review, the Crozet Gazette, NBC29, CBS19, and other sources. But if you look every day, you'll find links to articles in national publications, all linked to give you more perspectives on some of the issues of our times.Second shout-out:  Like bowties, podcasts are cool!Perhaps the podcast versions are a bit of an indulgence, but there are at least 200 people who listen each time. Maybe that number is small, and maybe it is not commercially defensible. Yet, audio production is intricately woven into how I do my research. My first ever professional work was an internship at WVTF Public Radio nearly 30 years ago, and this is an extension of that work. But this podcast is not the only way to hear the stories! There's also a Soundcloud page and each of those is appended to the bottom of stories on Information Charlottesville. As long as I keep publishing Charlottesville Community Engagement, there will be an audio component. Thank you to Wraki for the incidental music in the podcast. Go take a listen to the songs in the clear on Bandcamp.  Reading material will be back in the next regular newsletter which I hope to produce on Friday. And if you don't know by now, Ting will match your initial payment through Substack. That's part of a generous sponsorship that's been in place now since April 2021. If you sign up for service and you are within Ting's service area, enter the promo code COMMUNITY you're going to get:* Free installation* A second month for free* A $75 gift card to the Downtown Mall This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit communityengagement.substack.com/subscribe

The Virginia Department of Transportation will hold a public hearing Oct. 29 to discuss proposed improvements to the Short Pump area transportation network. The meeting will take place from 5:30 p.m. to 7:30 p.m. at the Wingate by Wyndham-Short Pump, located at 13991 North Gayton Road. The proposed improvements project includes sections of I-64, I-295, Route 288, and US 250 in Henrico and Goochland counties. VDOT is conducting the study on behalf of Henrico County and in coordination with the Federal Highway Administration to comply with the National Environmental Policy Act of 1969. The public hearing will be held in...Article LinkSupport the show

The Virginia Department of Transportation will hold a public hearing Oct. 29 to discuss proposed improvements to the Short Pump area transportation network. The meeting will take place from 5:30 p.m. to 7:30 p.m. at the Wingate by Wyndham-Short Pump, located at 13991 North Gayton Road. The proposed improvements project includes sections of I-64, I-295, Route 288, and US 250 in Henrico and Goochland counties. VDOT is conducting the study on behalf of Henrico County and in coordination with the Federal Highway Administration to comply with the National Environmental Policy Act of 1969. The public hearing will be held in...Article LinkSupport the show

The Virginia Department of Transportation will close all northbound lanes of I-295 in Eastern Henrico near US-60 Oct. 4-5 as part of a pavement replacement project. The lanes will be closed between 8 p.m., Oct. 4 and 9 a.m., Oct. 5 at mile marker 29. VDOT will divert motorists from I-295 northbound onto the commuter dispersal lanes at Exit 28 during the work. Drivers will then be able to continue through the commuter dispersal lanes and merge back onto I-295. For details about the project, call (800) FOR-ROAD (800-367-7623).Article LinkSupport the show

You've just gotten your RRCA, USATF, UESCA, VDOT, or one of the many run coach certifications, now what do you do to get clients!? Should you build a website first? File as an LLC? That's not what I'm going to tell you to do. In this episode of the Runner Rising Podcast, I walk new run coaches through the first steps that they should take when they become a new run coach to get the word out and set themselves up to get a new client right away. It's normal to feel scared to put yourself out there as a new run coach, so this episode is going to not only give you those exact steps to start but also the reassurance that you're doing the right thing. You've got this! If you found this helpful, please share with a new run coach that you know, or your run coach certification cohort! To get more insights on building your run coaching business, listen to the Runner Rising Podcast, follow me on Instagram at Runner_Rising or go to runnerrising.com.

Imagine a tool that could instantly upgrade your running game—here it is. As a bonus, we'll explain Vo2 Max for running to you simply.In this episode, discover how to turn your VO2 max workouts from frustrating guesswork into precision training that delivers real results. You'll learn how to use a simple yet powerful tool to nail your paces, avoid common mistakes, and build a training strategy that works for your specific goals. This isn't just about running faster—it's about understanding the science behind your workouts to train smarter, not harder.Get the free 30 day plan, checklist and quick start guide here.Timestamps of what you'll learn[00:00] - Setting the stage: Interval workout and VO2 max explained[01:29] - Introduction to the VDOT calculator and how it can improve your training[03:55] - Step-by-step guide: How to use the VDOT calculator effectively[06:45] - Common mistakes in VO2 max training and how to avoid them[08:46] - Aerobic vs anaerobic energy systems: The car engine analogy[13:52] - VO2 max workouts: Practical examples and how to maximize their effectiveness[17:53] - Understanding the balance between VO2 max, heart rate, and training blocks[23:27] - Favorite VO2 max workouts: 400m intervals and flow states[27:49] - The difference between VO2 max and lactic tolerance sessions[31:50] - Why VO2 max is a useful but not definitive measure of performanceLinks & LearningsGet the free 30 day plan, checklist and quick start guide here.The One Percent Better Runner NewsletterDLake Runs on InstagramGet the free tool to help you with Vo2 Max in your training here Hosted on Acast. See acast.com/privacy for more information.

The Chesterfield County Fairgrounds will be hosting VDOT's Touch-A-Truck event Saturday, Oct. 26, from 10 a.m. to 2 p.m. in advance of National Crash Responders Safety Week. The free event will allow families to meet their local first responders and learn about safety and rescue vehicles, including fire trucks, helicopters, police cars, motorcycles, tow trucks, and antique fire trucks. It also will include safety demonstrations. Parking for the event will be at Lloyd C. Bird High School. National Crash Responders Safety Week runs from Nov. 18-22.Article LinkSupport the show

This is the first episode of a two-part series that focuses on the impacts of transportation noise on the road. This episode features Ross Hudnall, Noise Abatement Coordinator for the Virginia Department of Transportation. Ross discusses how VDOT is working to address noise impacts. 

There are Fridays and then there's this Friday, August 23, 2024. This is a podcast version of Charlottesville Community Engagement with audio versions of stories of material sent out earlier this week. Some of the stories have been updated with additional information. Which ones? You'll have to study closely to find out. I'm Sean Tubbs, encouraging you to listen if you've not done so before. In this edition: * No left turns ever again at Hydraulic Road and U.S. 29 starting Monday (learn more)* Charlottesville releases a notice of availability for funds for affordable housing projects (learn more)* Sanders provides updates on Stribling Avenue sidewalk project (learn more)* There's a new name for the area's solid waste drop-off point (learn more)Charlottesville Community Engagement is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.First shout-out: Information CharlottesvilleIn today's shout-out from the owner of Town Crier Productions, have you taken a look at Information Charlottesville? You can do so now at infocville.com.  What's there? Since the middle of February, there have been over four hundred stories contained within the newsletter Charlottesville Community Engagement. The vast majority of them are reposted to Information Charlottesville, a website I created to serve as an archive. Most of the stories from the last four years are on the site and if you go back far enough you can even see the test run I did of this newsletter in early January 2020. The goal of all of this is to document a community and region in transition through coverage of decisions about what will happen with links to primary sources to help people gather the information they need to understand context and complexity. You won't find pop-up ads but you just might find something you wanted to know about. Visit infocville.com now to learn more about how you can help keep all of this going! Second shout-out: Thanks to Wraki for the music! If you listen to this edition of the program about halfway through there will be a break where I say “this is Charlottesville Community Engagement”  and usually I would read one of the pieces of copy for a shout-out. And underneath it would be a track by the elusive Wraki called “the helvetica syndrome” but in this case I'm drawing attention to the role that this D.C. based artist plays in each and every podcast by provided music that can be used without paying any royalties. I've offered, they've refused, and so I'm encouraging people to go to Bandcamp to see what other music by Wraki is there. You too can “regret everything” in musical style. Or consider diving onto the Wraki wavelength on YouTube. Either way, thank you Wraki! This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit communityengagement.substack.com/subscribe

The weekly news analysis from I Hate Politics: MD Senator Jeff Waldstreicher on his 2023 criminal record expungement bill following the Governor's mass marijuana pardon. Baltimore sues soda and snack giants for plastic pollution. Prince George's County opposes VDOT's  plan to turn unused transit space on Wilson Bridge into express lanes. DC Public Service Commission turns down a new $700 million gas pipeline proposal. Montgomery County Animal Shelter reopens for adoption after 6 weeks of canine flu. And more. Music from Silver Spring band Airport 77s.

More change coming to Regency mall; VDOT officials want your input on two proposed projects; two more guns stopped at RIC; a new affordable housing complex opens in Eastern Henrico; a traffic alert for Mountain Road.Support the Show.

Confira mais um episódio do PFC Debate. Falamos de todos os assuntos possíveis, sobre corrida ou não, de um jeito que você não vai acreditar. Fotos, Goiânia, crossfit, haters, moda, ritmo, confronto direto, provas, diversão, tempo, vendedores de tênis, VDOT, fortalecimento, comportamentos e HRV. Tem isso e muito mais no cardápio variado com tudo que o PFC Debate sempre oferece. Escute, informe-se e divirta-se. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠SEJA MEMBRO DO CANAL NO YOUTUBE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Siga quem faz o PFC Debate: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Enio⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Gigi⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Marcos⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Camila⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Duda⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Ana⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ e ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Thainara⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

As a run coach, one of the most common questions I get from new runners is if its really necessary to do a warm up before their run, and if so, what is a good warm up that they should do? So, in this episode, I have Laura Norris here to talk about the importance of completing a warm up before your run and why you should start incorporating them into your pre-run routine. 00:00Introduction and Importance of Warmup03:33Benefits of a Warmup08:10Structure of a Warmup13:30Static Stretching and Warmup Duration26:38Personal Warmup Routines34:04Advice for New Runners37:44Conclusion and Contact InformationAbout Laura Laura Norris is the owner and coach behind Laura Norris Running. She recently earned her Master of Science in Applied Exercise Science. She is a certified personal trainer through the National Strength and Conditioning Association, a certified sports nutritionist through the International Society of Sport Nutrition, and a certified running coach through RRCA and VDOT. She practices evidence-based coaching blended with a holistic treatment of the athlete as an individual. In her 7+ years of coaching, she's coached over 400 runners, from first-time racers to podium finishers. She is also the co-host of the Tread Lightly podcast. She lives in Colorado with her husband, daughter, and two dogs. Laura's hobbies and interests include running, hiking, NYT world puzzles, Taylor Swift music, and sci-fi/action/fantasy movies and books.Connect with Laura Instagram@lauranorrisrunningWebsite https://lauranorrisrunning.comConnect with Dr. KatInstagram-  @Runwithkat_dptTik-tok- @Runwithkat_dptFacebook Group- RunwithKat ShowWebsite- RunwithKat.net

Today's podcast is with one of the most inspiring people I've even met. I first met Kallup McCoy II at the Olympic Marathon Trials in Orlando and was immediately taken by his energy and passion. Little did I know that there was much more to this man than the glowing first impressions suggested. Starting at the age of 11, Kallup began his battle with drug addiction. What started as doctor prescribed cure for his migraine escalated during his teenage years in hard drugs. As Kallup entered his 20's, deep in the throws of addiction and with two children, his life continued to unravel. He overdosed six times, was brought back from edge of death on a few of those occasions, and was incarcerated. While in prison, Kallup laid the groundwork for the man he wanted to become and the shift was dramatic. In this episode, Kallup shares his remarkable story that is one of the best turnarounds we've ever chronicled. Not only has Kallup been in recovery for the last seven years, his athletic achievements during that time boggle the mind. He is also committed to lifting up the lives of other Native Americans and members of Cherokee Nation who are battling addiction. You can follow Kallup at www.instagram.com/_recoverylion86. Sponsors ASICS - Check out my favorite footwear brand, and the new Metaspeed Sky and Edge Paris racers that are about to be released, at www.asics.com. V.02 - Become a faster runner and/or better coach in 2024 with V.O2. Download V.O2 in the app stores or visit ⁠⁠⁠⁠⁠⁠⁠vdoto2.com⁠⁠⁠⁠⁠⁠⁠ to learn more about leveraging the world-renowned VDOT training paces in your running. Use code "rambling" to get 20% off the product of your choice and get a free trial. Learn more about your ad choices. Visit megaphone.fm/adchoices

Sofie Schunk, an athlete with type 1 diabetes, shares her journey and challenges in managing her condition while pursuing her athletic goals. She discusses the support she received at the Olympic Trials - some of the loudest on the course! In fact, while Sofie was the final finisher in Orlando, few athletes were called out by name more than Sofie. While watching the race I was amazed how many people knew exactly who she was and were touched by the example she was setting. Sofie talks about her transition from elite college soccer player, to triathlon, and finally to running and the importance of setting strategic goals. She shares her experiences with injuries and the lessons she learned from races. Sofie also highlights the role of her support team, including a nutritionist, endocrinologist, and coaches, in managing her diabetes and optimizing her performance. In this conversation, Sofie also shares her recovery and training process leading up to the California International Marathon (CIM) after the McKirdy Micro Marathon and how she overcame challenges during the race. She emphasizes the importance of resilience and pushing through failures. Finally, Sofie talks about the Diabetes Sports Project, a nonprofit organization she co-founded to support people with diabetes in sports. You can follow Sofie at www.instagram.com/runswithinsulin. Sponsors ASICS - Check out my favorite footwear brand, and the NEW Novablast 4, at www.asics.com. V.02 - Become a faster runner and/or better coach in 2024 with V.O2. Download V.O2 in the app stores or visit ⁠⁠⁠⁠⁠⁠⁠vdoto2.com⁠⁠⁠⁠⁠⁠⁠ to learn more about leveraging the world-renowned VDOT training paces in your running. Use code "rambling" to get 20% off the product of your choice and get a free trial. Learn more about your ad choices. Visit megaphone.fm/adchoices

At the 2020 Olympic Marathon Trials in Atlanta, Roberta Groner was ready. She has just had completed the best running of her life, including a marathon PR and first American at the World Championships. Gone were the days of running conservatively while hoping for a negative split. In Atlanta Roberta planned on running at the front with her peers - the other top women in the field. Roberta was eager and anxious to shoot her shot. Then she stepped off the course at mile 17. It took a year and a half for Roberta to shrug off the heaviness of that day. All the expectations. All the effort. All of the sacrifices. And for what... her first DNF? In 2022, Roberta turned it all around when she joined the Central Park Track club as an athlete and coach. From that day forward she started to recapture the spontaneous joy that can come from training, racing, and communing with running friends. Over the next two years she not only embraced the love she had for the sport, she also raced with abandon. Roberta set four American masters records (8k, 10k, 10 mile, and half-marathon) and showed herself, and everyone paying attention, that she was far from done. Roberta arrived in Orlando for the 2024 Trials with redemption on her mind and in her heart. That drive was counterbalanced with joy, love, and a calm confidence. She left Orlando with a 24th place finish and the freedom that comes when a journey of redemption ends in success. Sponsors ASICS - Check out my favorite footwear brand, and the NEW Novablast 4, at www.asics.com. V.02 - Become a faster runner and/or better coach in 2024 with V.O2. Download V.O2 in the app stores or visit ⁠⁠⁠⁠⁠⁠⁠vdoto2.com⁠⁠⁠⁠⁠⁠⁠ to learn more about leveraging the world-renowned VDOT training paces in your running. Use code "rambling" to get 20% off the product of your choice and get a free trial. Learn more about your ad choices. Visit megaphone.fm/adchoices

Today on the podcast we have America's smartest men's marathoner, Dr. Duriel Hardy (that is me calling him that, Duriel is way to humble to even think that sort of thing!). Not only is Duriel brilliant, he has also qualified for the last two Olympic Marathon Trials and done so in his 30's while working an incredibly demanding job. He is also the husband of Christine Ramsey Hardy who has qualified for three Olympic Marathon Trials and helped Duriel jumpstart his marathon journey in 2019. Dr. Duriel Hardy is a pediatric neuroimmunologist in UT Health Austin Pediatric Neurosciences at Dell Children's and an adult neurologist in UT Health Austin's Multiple Sclerosis and Neuroimmunology Center within the Mulva Clinic for the Neurosciences. He specializes in multiple sclerosis and neuroimmunology and related inflammatory disorders. Additionally, Dr. Hardy is an assistant professor in the Dell Medical School Department of Neurology. Dr. Hardy earned his bachelor's degree in neuroscience from Brown University and his medical degree from Duke University School of Medicine. He completed his internship and residency in pediatrics and a fellowship in pediatric neurology at the Children's Hospital of Philadelphia, followed by a second fellowship in multiple sclerosis and neuroimmunology disorders at Children's Hospital of Philadelphia and the Hospital of the University of Pennsylvania. You can follow Duriel at www.instagram.com/doctorduriel_runs. Sponsors ASICS - Check out my favorite footwear brand, and the NEW Novablast 4, at www.asics.com. V.02 - Become a faster runner and/or better coach in 2024 with V.O2. Download V.O2 in the app stores or visit ⁠⁠⁠⁠⁠⁠⁠vdoto2.com⁠⁠⁠⁠⁠⁠⁠ to learn more about leveraging the world-renowned VDOT training paces in your running. Use code "rambling" to get 20% off the product of your choice and get a free trial. Learn more about your ad choices. Visit megaphone.fm/adchoices

Nathan Martin, arguably the most underrated American distance runner, just finished 7th at the Olympic Marathon Trials in an impressive 2:11:00. This was the third marathon trials that Nathan has run in and it was his best yet. His career has flown under the radar for nearly a decade. He set an NAIA record with a 2:19 marathon at the college national championships, finished on the podium at several USATF national championships, and even been top-10 at that NYC Marathon. Not only that, Nathan is the fastest US born African-American man to ever run the marathon! Follow Nathan at www.instagram.com/nim_i_am. Sponsors ASICS - Check out my favorite footwear brand, and the NEW Novablast 4, at www.asics.com. V.02 - Become a faster runner and/or better coach in 2024 with V.O2. Download V.O2 in the app stores or visit ⁠⁠⁠⁠⁠⁠⁠vdoto2.com⁠⁠⁠⁠⁠⁠⁠ to learn more about leveraging the world-renowned VDOT training paces in your running. Use code "rambling" to get 20% off the product of your choice and get a free trial. Learn more about your ad choices. Visit megaphone.fm/adchoices

The Olympic Marathon Trials are complete and what a day it was! W are kicking off the next 2-3 weeks of Trials coverage with an amazing person and story. Josh Kalapos was the last seed at the Trials with a quallifying time of 2:18:00. He qualified for the race without a second to space. Then Josh did the improbable - he finished 17th (only one spot behind returning champ Galen Rupp). Not only that, this former DIII runner called his shot, telling the D3 Glory Days podcast two weeks before the race that he'd being going out with the leaders in an effort to make the podium. In this episode we hear Josh detail this amazing story and hear his views on elevating unheralded college runners and being one of the few Asian-American runners in the field. Sponsors ASICS - Check out my favorite footwear brand, and the NEW Novablast 4, at www.asics.com. V.02 - Become a faster runner and/or better coach in 2024 with V.O2. Download V.O2 in the app stores or visit ⁠⁠⁠⁠⁠⁠⁠vdoto2.com⁠⁠⁠⁠⁠⁠⁠ to learn more about leveraging the world-renowned VDOT training paces in your running. Use code "rambling" to get 20% off the product of your choice and get a free trial Learn more about your ad choices. Visit megaphone.fm/adchoices

This conversation with James McKirdy and Peter Bromka explores the top three/top two conundrum in the men's Olympic Trials marathon. The discussion delves into the rules and regulations set by World Athletics, the governing body for the sport, and the impact on American athletes. The concept of unlocking spots for the Olympics is explained, along with the role of rankings and time standards. The conversation also highlights the disparity between American men and women in marathon performance and the need to focus on time rather than just racing. Overall, the conversation provides clarity on the complex qualification process for the Olympics. Sponsors ASICS - Check out my favorite footwear brand, and the NEW Novablast 4, at www.asics.com. V.02 - Become a faster runner and/or better coach in 2024 with V.O2. Download V.O2 in the app stores or visit ⁠⁠⁠⁠⁠⁠⁠vdoto2.com⁠⁠⁠⁠⁠⁠⁠ to learn more about leveraging the world-renowned VDOT training paces in your running. Use code "rambling" to get 20% off the product of your choice and get a free trial For the Long Run - Listen to this amazing running podcast that explores the Why behind what keeps runners running long, strong, and motivated. Listen on Apple Podcasts and Spotify. Learn more about your ad choices. Visit megaphone.fm/adchoices

Today on show we feature someone who has a story that we've never touched on before. At the age of 40, and after years of minor to medium hip and back pain, Carrie Bradshaw was diagnosed with bilateral hip dysplasia. That meant that this 3:09 marathoner and mother of two young kids would need two hip replacement surgeries. Wow! This was an incredible gut punch to a dedicated amateur athlete who craved activity of all kinds. In this episode, Carrie details her athletic journey before and after the surgery, the rehab process, her ongoing return to racing, and words of encouragement for runners facing medical issues that they never saw coming. You can follow Carrie at www.instagram.com/bionicrunnerbabe. Sponsors ASICS - Check out my favorite footwear brand, and the NEW Novablast 4, at www.asics.com. V.02 - Become a faster runner and/or better coach in 2024 with V.O2. Download V.O2 in the app stores or visit ⁠⁠⁠⁠⁠⁠⁠vdoto2.com⁠⁠⁠⁠⁠⁠⁠ to learn more about leveraging the world-renowned VDOT training paces in your running. Use code "rambling" to get 20% off the product of your choice and get a free trial For the Long Run - Listen to this amazing running podcast that explores the Why behind what keeps runners running long, strong, and motivated. Listen on Apple Podcasts and Spotify. Learn more about your ad choices. Visit megaphone.fm/adchoices

The Olympic Marathon Trials are right around the corner and Nico Montañez is ready for action! Nico details his experience at the 2023 World Championships Marathon in Budapest last August and the wide array of things he took from that experience (travel, prep time, etc.) that are helping him prepare for the trials. He also talks about how his training has changed this cycle, how he is approaching the race from a strategic perspective, the time he thinks he needs to get on the podium, and much more. Sponsors ASICS - Check out my favorite footwear brand, and the NEW Novablast 4, at www.asics.com. V.02 - Become a faster runner and/or better coach in 2024 with V.O2. Download V.O2 in the app stores or visit ⁠⁠⁠⁠⁠⁠⁠vdoto2.com⁠⁠⁠⁠⁠⁠⁠ to learn more about leveraging the world-renowned VDOT training paces in your running. Use code "rambling" to get 20% off the product of your choice and get a free trial For the Long Run - Listen to this amazing running podcast that explores the Why behind what keeps runners running long, strong, and motivated. Listen on Apple Podcasts and Spotify. Learn more about your ad choices. Visit megaphone.fm/adchoices

The Olympic Marathon Trials are two weeks away and we are officially getting into Trials-mode here on the show! Our first Trials preview is with Sara Vaughn. Sara details her 2:23 finish at Chicago, her quick turnaround back into training, getting knocked down by the flu over Christmas, and her thoughts on race-day. Sara also details her daughter Kiki's commitment to perennial power Northern Arizona University. Sponsors ASICS - Check out my favorite footwear brand, and the NEW Novablast 4, at www.asics.com. V.02 - Become a faster runner and/or better coach in 2024 with V.O2. Download V.O2 in the app stores or visit ⁠⁠⁠⁠⁠⁠⁠vdoto2.com⁠⁠⁠⁠⁠⁠⁠ to learn more about leveraging the world-renowned VDOT training paces in your running. Use code "rambling" to get 20% off the product of your choice and get a free trial For the Long Run - Listen to this amazing running podcast that explores the Why behind what keeps runners running long, strong, and motivated. Listen on Apple Podcasts and Spotify. Learn more about your ad choices. Visit megaphone.fm/adchoices

Pain is universal. Athletes in pursuit of performance are not strangers to pain—in fact they embrace it. But nothing derails training faster than nagging athletic pain and injury, which all too often land athletes in an endless cycle of physical therapy or leave them sidelined from sport altogether, awaiting surgery. "Pain & Performance" is a tour de force that explores compelling advances in pain science to reveal the shocking lack of evidence to support modern medicine's approach to injury management. Co-author Ryan Whited shares how his own journey, as both an elite climber and a professional trainer, inspired his revolutionary Training as Treatment method for helping athletes bounce back from broken to achieve breakthrough performances. Ryan worked with argueably the most prolific author in the running world, Matt Fitzgerald, to craft this impactful book. This powerful new approach to musculoskeletal health will empower athletes to move through pain with confidence and control as they continue to chase big goals. Sponsors ASICS - Check out my favorite footwear brand, and the NEW Novablast 4, at www.asics.com. V.02 - Become a faster runner and/or better coach in 2024 with V.O2. Download V.O2 in the app stores or visit ⁠⁠⁠⁠⁠⁠⁠vdoto2.com⁠⁠⁠⁠⁠⁠⁠ to learn more about leveraging the world-renowned VDOT training paces in your running. Use code "rambling" to get 20% off the product of your choice and get a free trial For the Long Run - Listen to this amazing running podcast that explores the Why behind what keeps runners running long, strong, and motivated. Listen on Apple Podcasts and Spotify. Learn more about your ad choices. Visit megaphone.fm/adchoices

In this special episode of the Rambling Runner Podcast we focus on the power of partnership. Running can feel like a solo endeavor for many of us but it can be so much more. This show is a wonderful example that we can lift each other up when the people we run with and care about are facing difficult situations. Hiruni Wijayaratne and Bethany Sachtleben are both incredibly talented runners but their journey together is even more compelling than their solo progressions. We dive into all of it in this can't-miss conversation. You can follow Bethany at www.instagram.com/bethany.sachtleben and Hiruni at www.instagram.com/hiruni_w. Sponsors ASICS - Check out my favorite footwear brand, and the NEW Novablast 4, at www.asics.com. V.02 - Become a faster runner and/or better coach in 2024 with V.O2. Download V.O2 in the app stores or visit ⁠⁠⁠⁠⁠⁠⁠vdoto2.com⁠⁠⁠⁠⁠⁠⁠ to learn more about leveraging the world-renowned VDOT training paces in your running. Use code "rambling" to get 20% off the product of your choice and get a free trial For the Long Run - Listen to this amazing running podcast that explores the Why behind what keeps runners running long, strong, and motivated. Listen on Apple Podcasts and Spotify. Learn more about your ad choices. Visit megaphone.fm/adchoices

"It's not like I'm jogging on those days [that I'm running] or that I'm cross-training easily. I think people underestimate what I'm doing. When I cross-train, there are puddles of sweat on the floor to the point that our recreational center has to put out 'Wet Floor' signs because I sweat that much. One time, they put an 'Out of Order' sign on my machine because they thought it was leaking. Little did they know, it was my sweat."  Florida's Parker Valby just won the 2023 NCAA Cross Country individual championship title after a runner-up finish behind NC State's Katelyn Tuohy in 2022. She wrapped up an undefeated 4–0 season that includes wins at the Nuttycombe Invitational, the SEC Championships and the NCAA South Regional before winning it all in Charlottesville just nine days ago. She dominated the race and covered the 6K course in 18 minutes and 55 seconds to win by just over 10 seconds. Parker is also the NCAA Outdoor 5000m champion and owns a personal best of 15:20 for 5000m and 8:49 for 3000m.  She has drawn a bunch of attention to her training methods after telling the media that she only runs two to three days a week while cross-training a lot in between. We dive into and clarify a bit about her training. We discuss what's got her excited for track season and we answer a few of your listener questions submitted via Instagram. SUPPORT OUR SPONSORS

"I try to divert a lot of the attention from me towards the team because it really is a lot bigger than just me and my performances. I have a lot of supportive teammates and great staff at Harvard – so that's one thing I try to do. The other thing is just to stay in the moment with the guys. In the end, I'm a part of this team and that's the most important thing. I don't really want to isolate myself as an individual on the squad. We are the squad. We refer to ourselves as 'the hive mind'. I think we even said that on the line at NCAAs – three, two, one, hive mind.” Harvard's Graham Blanks just won the NCAA Cross Country men's individual title and became the first man from the Ivy League to do so. Blanks completed a perfect 5–0 season that included wins at the Battle in Beantown, Nuttycombe Invitational, Ivy League Championships and the NCAA Division I Northeast Region Cross Country Championships before Saturday's victory. At 21 years old, he is also the youngest person to win the NCAA Cross Country Championships since Dathan Ritzenhein in 2003. The future is bright and now he turns his attention to the indoor track season as early as next weekend in Boston. He already owns personal bests of 7:44.76 for 3000m and 13:18.45 for 5000m. Get to know the former Athens Academy star, go inside his training and much more in this episode. Plus, we answer a bunch of your questions from Instagram. SUPPORT OUR SPONSORS

WOMEN'S TEAM CHAMPIONS | NC STATE THREEPEAT! – The NC State women won their third consecutive team title with a narrow one-point victory victory Northern Arizona, which marked the closest team finish in NCAA Cross Country Championship history for the women's side. – NC State is the first school to win back-to-back-to-back NCAA team titles since Stanford won from 2005 to 2007. – The Wolfpack was led by 2022 NCAA champion Katelyn Tuohy, who was dealing with a slight sickness and still managed to finish fifth overall in 19:23.0. Amaris Tyynismaa (25th in 19:55.3) and Sam Bush (28th in 20:00.7) also earned All-American honors. – The Wolfpack had big performances by Leah Stephens (43rd in 20:08.2) and Grace Hartman (20:24.4) as the team was without Kelsey Chmiel, who was third at last year's championships. SUPPORT OUR SPONSORS

WOMEN'S INDIVIDUAL CHAMPION | PARKER VALBY – After finishing second at the 2022 NCAA Cross Country Championships, Parker Valby dominated this year's race to win in 18:55.2 for the 6K course. She won by 10.6 seconds. – Valby completed an undefeated season that included four victories at the Nuttycombe Invitational, SEC Cross Country Championships and the NCAA South Regional before Saturday's victory. – She is the first runner from the Florida Gators to win an NCAA Cross Country title. SUPPORT OUR SPONSORS

MEN'S TEAM CHAMPIONS | OKLAHOMA STATE – One year after losing on a tiebreaker on their home course, Oklahoma State left nothing to doubt and downed the defending champion Northern Arizona 49–71. – The Cowboys put five runners in the top 15. – Freshman Denis Kipngetich was the top OSU runner in fourth place overall in 28:59.7 for the 10K course. Fellow freshman Brian Musau was not far behind with an eighth place finish in 29:11.0. Fouad Messaoudi was 10th in 29:13.3. Victor Shitsama took 12th at 29:16.1. Alex Maier was 15th in 29:20.2. – This is Oklahoma State's first men's team title since 2012.  SUPPORT OUR SPONSORS

MEN'S INDIVIDUAL CHAMPION | GRAHAM BLANKS – Harvard's Graham Blanks made history as the first-ever man from the Ivy League to win the men's cross country individual title. He raced patiently before starting to make his move with a kilometer remaining in the race and was able to pull away from New Mexico's Habtom Samuel (a 17th place finisher at the World Athletics Cross Country Championships). Blanks covered the 10K course in 28:37.7 to win by three seconds. – Blanks completed a perfect 5–0 season that included wins at the Battle in Beantown, Nuttycombe Invitational, Ivy League Championships and the NCAA Division I Northeast Region Cross Country Championships before Saturday's victory. SUPPORT OUR SPONSORS

Katelyn Tuohy vs Parker Valby: Part III "Stop me if this sounds familiar. Florida's Parker Valby (2nd at 2022 NCAAs) is running eye-popping times that make her look untouchable, while Katelyn Tuohy is racking up big wins by leaving competitors in the dust over the final mile, setting up a head-to-head matchup with the hype of a heavyweight title fight. It feels like deja vu, when both runners were co-favorites headed into 2022 NCAAs. We all know how that turned out, with Valby going out hard on a grueling course and Tuohy hunting her down to run away with a convincing win. This year though, there is one key difference: unlike 2022, Tuohy and Valby have a head-to-head matchup on their cards already headed into the championships. At the Nuttycombe Invitational five weeks ago, Valby set a course record in brutal conditions, running away from the NC State star over the second half of the race. It was a shock to see Tuohy – who went undefeated last season – get outclassed and an incredible sign for Valby believers to see her speed translate over the hills that hurt her last November. Tuohy has cruised to impressive wins in her two races since the defeat, and should still be considered a slight favorite until someone takes the trophy from her hands, but it's clear Valby is on a different level than she was last year, and it might just be enough to give the University of Florida its first individual cross country champion." Read our full preview here: https://citiusmag.com/articles/2023-ncaa-cross-country-championships-preview SUPPORT OUR SPONSORS

A Wide Open Race At The Top "Nico Young feels due for an individual title on the grass. From his fourth place finish as a freshman, to falling just short over the final stretch last year, Young has never had a bad performance at NCAAs – his lowest career finish is 11th. A breakthrough in his senior year would be reminiscent of Adam Goucher's legendary 1998 win, some great company for Young to join. Young's only two losses this season have come to arguably his biggest rivals heading into this weekend. Just last week he was edged by New Mexico's Habtom Samuel at the Mountain Regional. Samuel is a newcomer to the NCAA scene this fall but is a two-time World U20 Medalist, placed 17th at the 2023 World Athletics Cross Country Championships – the senior race! – for his native Eritrea, and boasts a 27:20.08 10,000m PB. He's also won three of the four races he has run this season as a Lobo. At the biggest regular-season meet of the year, the Nuttycombe Invitational, they finished in the two spots behind Harvard's Graham Blanks. While Blanks (6th at NCAAs in 2022) was considered a surprise champ on the day, winning is all he has done this year. Blanks has started four races this season and crossed the finish first in each and every time. The big caveat to Blanks's win at Wisco was that it came in incredibly muddy and rainy conditions that will look nothing like the weather in Charlottesville on Saturday. It is worth wondering if the fair weather in the forecast favors one of the contenders with quicker track PBs more. Another big regular-season winner was Nico Young's teammate Drew Bosley, who started the year strong with wins at NAU's home opener and the Virginia Invitational, but didn't run the Lumberjack's conference meet and was the third finisher on his own team in their regional race. There is certainly concern there but Bosley should not be counted out as you only have to look to a year ago where he stayed with Young until the closing stages of the race. Lastly, it would be impossible to move on without mentioning last year's 5000m/10,000m champion on the track, Stanford's Ky Robinson. Although Robinson (10th last year at NCAAs) doesn't have a signature win over a national field on the grass this year, the 2022 Nuttycombe champion has put together a solid campaign. The Cardinal crew hasn't made much noise in the team conversation this year, but they'll be looking to cap the season with back-to-back individual champions. Read our full preview here: https://citiusmag.com/articles/2023-ncaa-cross-country-championships-preview SUPPORT OUR SPONSORS

NCAA Cross Country Championships Women's Team Preview: Will NAU Break Up The NC State Three-peat? "It was only a matter of time before the Northern Arizona University women caught up to their male counterparts. With the same team resources as the men, a beneficial training environment, and one of the best coaches in the country, there was no reason why top female talent wouldn't flock to Flagstaff. Now, as the Lady Jacks sit atop the national coaches' poll headed into the big dance in Charlottesville, the question worth asking is if they are a bigger favorite than their dynastic men's squad. Reigning champion Katelyn Tuohy is expected to add, at most, 2 points to the team score, but she'll be relying on her teammates to outplace the competition as well. That starts with the Scottie Pippen to Tuohy's Michael Jordan, fifth-year senior Kelsey Chmiel (3rd at 2022 NCAAs). Chmiel has been the most consistent member of the Wolfpack supporting cast in what has been a bit of a rocky season by NC State's sky-high standards. This will be her fifth appearance at the NCAA Cross Country Championships, and she has managed to improve her result at each and every one (22nd in 2019, 9th in 2020*, 6th in 2021, and 3rd in 2022). Behind their top two, NC State has a number of important question marks that could make or break the team's attempted threepeat. Expectations were high for the Wolfpack when they added Alabama transfer Amaris Tyynismaa (9th at 2022 NCAAs) ahead of the track season last year; however, the reigning ACC 5000m champion on the track has struggled with injury this fall and hasn't finished either of the two races she has started. Two-time All-American Samantha Bush (15th at 2022 NCAAs) seems to be rounding into form with her sixth place finish at the Southeast Regional meet, but she opened the season with a seventh place finish on her own team, followed by a DNF at Nuttycombe. NC State may have to rely on their talented crop of young runners to cover the gaps. Keep an eye out for redshirt freshman Grace Hartman (8th at 2023 Southeast Regional), who edged out standout true freshman Leah Stephens, the Wolfpack's third runner at both ACC Championships and Nuttycombe." Read our preview here: https://citiusmag.com/articles/2023-ncaa-cross-country-championships-preview SUPPORT OUR SPONSORS

Can NAU Keep The Dynasty Going? Can Oklahoma State Get Redemption? "Flashback to 2022: there was chaos at the finish line of the OSU Cross Country Course in Stillwater, Oklahoma, as officials tried to sort out the final score of the meet. The frequently-changing unofficial results made their way to the runners, and for just a moment, Oklahoma State thought they had won. It seemed that they used their home course advantage to upset the Northern Arizona dynasty, it was a storybook ending. But joy quickly turned to heartbreak as both teams ended up with a final score of 83 points – the first tie in NCAA Championship history – and the recently changed tiebreaker rules awarded the title to the Lumberjacks. There was plenty of debate following the race about whether the tiebreaker rules were fair, but no amount of arguing was going to change the result. Barely missing a prime opportunity on their home course and losing two of their top five runners as NAU improved meant that the Cowboys may have missed their best chance in recent years… or so we thought." Read more in our preview here: https://citiusmag.com/articles/2023-ncaa-cross-country-championships-preview SUPPORT OUR SPONSORS

By 2 p.m. ET on Saturday, we should have a good idea of who will be the schools competing at the 2023 NCAA Division I Cross Country Championships in Charlottesville, Virginia on Nov. 18. This weekend, nine regional championships will be held on Friday, Nov. 10. Women will race a 6K and men will race a 10K. CITIUS MAG's cross-country guru Isaac Wood joins the show to preview all of the action and share his predictions on which teams will make it to The Big Dance. How do teams qualify for the NCAA Cross Country Championships? – The top two teams in each regional secure automatic bids for the NCAA Championships. That makes 18 men's and women's teams will know by the final results. – The top four individual finishers who do not attend a school that advances to the NCAA Championships via an auto-bid or an at-large big, will get to compete individually. They have to finish within the top 25 of their respective region. – If a team finishes outside of the top three, 13 at-large teams are determined by the NCAA Division I Cross Country Subcommittee via the Kolas Calculator, which takes into account “points” via wins from the regular season over the teams that auto-qualified. – You may read or hear about references to a “push.” That means, a team that finishes in a good position at the NCAA Regional Championships but doesn't have enough points for an at-large bid, can get in if the team that finishes behind them has enough points to be the next at-large team to qualify. SUPPORT OUR SPONSORS