Where can you improve in order to reach your full potential? I often get this question, and it's my job as a coach to assess the opportunity areas for my athletes. In this episode, I give you 6 opportunity areas and the associated metrics to consider in order to identify your biggest needs in training. Rate your yourself on all 6 and then go tackle 1-2 areas in your next cycle to take steps toward your true potential! To redeem the offer from this episode's sponsor, use the code ROGUE for 10% off at Janji.com.  

Episode #347: Assess Your Opportunity Areas

James Dodds and I had a little bit of fun with this episode, and we hope you enjoy it. We riff on 6 topics that have been the object of our recent coaching curiosities or ruminations. The topics range from the limits of easy aerobic volume to maxing out in-run carbs and to the science (and potentially hocus pocus) of advanced recovery techniques (and more). We hope you enjoy this one! To redeem the offer from this episode's sponsor, use the code ROGUE for 10% off at Janji.com.

Episode #346: Current Coaching Curiosities

It is that time of year where everyone is rapidly falling out of training due to sickness. When that happens, panic mode sets in, and you might try to simply train through it. However, that can be dangerous and cause you to extend your sickness even more. Instead when sick, you need to give your body the time, ability, and resources to temporarily focus on getting healthy instead of getting fitter. In this episode, I talk about 5 things to consider when managing sickness during training including when to stop and then how to gradually rebuild once healthy again. I do not wish getting sick on any of you, but if it happens, then this episode is for you. To redeem offers from this episode's sponsors:  Use the code ROGUE for 10% off on running apparel at Janji.com. For 10% off on your first month of therapy, go to betterhelp.com/RUNNINGROGUE. Go to takecareof.com and use the code "rogue50" for 50% off on your first month with them.

Episode #345: Managing Sickness and Training

Zone 2 this and Zone 2 that... it's all the rage on social media and with longevity experts. On the bright side, discussing Zone 2 means that you are talking about the importance of EASY running, and we know easy running is the key to building fitness and longevity. On the other hand, there are misconceptions about what Zone 2 means and how to apply it. In this episode, I give you 6 truths about Zone 2 training, and what that means for your training. I would bet money for a HR monitor that you learn something in this one! To redeem the offer from this episode's sponsor, use the code ROGUE for 10% off at Janji.com.

Episode #344: The Truth about Zone 2 Training

James Dodds joins me to help me recap a tough day at the Houston Marathon for me. It was my big goal race, but it didn't go how I hoped it would. Fortunately, the reasons for that are crystal clear, which I break down in the episode. I am still very proud of my day and even more hungry for what's to come. Thank you to everyone for your support in this journey. I will rest, recover, and get back to work! To redeem the offer from this episode's sponsor, use the code ROGUE15 for 15% off at Janji.com.

Episode #343: A Beautiful but Tough Day in Houston

Do you want to have your best year of running yet? This episode is here to help you achieve the right balance in training in order to do so. I give you 4 things to do more of and 4 things to do less of in order to optimize your performance in 2024. Where you are out of balance?!? Listen in and find out! To redeem offers from this episode's sponsors:  Use the code ROGUE15 for 15% off on running apparel at Janji.com. For 10% off on your first month of therapy, go to betterhelp.com/RUNNINGROGUE. Go to takecareof.com and use the code "rogue50" for 50% off on your first month with them.

Episode #342: More is More or Less is More?

Many have asked about how my training for the Houston Marathon is going, and this episode is your answer. James Dodds joins the show to interview me on my training progress. You will hear that I still don't know what the outcome will be, but I feel really good about my progress to this point. We talk about my process and how I've felt along the way with lessons that are already taking shape. I think there are takeaways in here for everyone and hope this inspires you on your journey. To redeem offers from this episode's sponsors:  Go to takecareof.com and use the code "rogue50" for 50% off on your first month with them. Use the code ROGUE15 for 15% off at Janji.com.

Episode #341: My Journey to the Houston Marathon

In this episode, James and I interview Paul Esteso, a member of our virtual podcast group called the Rogue Renegades. Paul tells the story of his running journey and the epiphany that would lead to a massive breakthrough in his results. His marathon times had hit a plateau, and he wanted more. With a few simple changes to his training, focused on the fundamentals, he went from running 3:37 in the marathon to under 3 hours in just a few years. The beauty of Paul's story is that everyone can make the simple changes he made and see big gains. Your times and your starting point might be different and the journey will be your own, but the fundamental principles are the same. Listen, learn, apply! To inquire about virtual training with us, email coaching@roguerunning.com. To redeem the offer from this episode's sponsor, use the code ROGUE15 for 15% off at Janji.com.

Episode #340: Building to a Breakthrough with Paul Esteso

On October 23rd,  Rogue lost a member of our community when Larry Bright passed away. He was a runner with us for 17 years and a coach for 10 years. This episode is my tribute to him and the lessons we can all learn from his life and running journey. RIP to my friend Larry. To support Larry's family, you can give here: https://gofund.me/c98f8228. To redeem the offer from this episode's sponsor use the code ROGUE15 for 15% off or shop their Black Friday sale until November 26th at Janji.com.

Episode #339: Lessons from My Friend Larry

You just crushed your fall race... now what? I often see runners jump straight into the next training cycle without giving yourself time for the proper 2-3 week reset. In this episode, I talk about 8 things - 4 mental and 4 physical - in order to appropriately reset the mind and body for what's to come. Do not take shortcuts with your post-race reset! To redeem offers from this episode's sponsors:  Go to betterhelp.com/runningrogue for 10% off your first month of online therapy. Go to takecareof.com and use the code "rogue50" for 50% off on your first month with them. Use the code ROGUE15 for 15% off at Janji.com.   

Episode #338: Your Post-Race Reset

Lori Smiley (my sister) was on episode 303 of this podcast to celebrate her hard-earned Boston qualifier earlier this year. She was confident of toeing the line next April with her 5:00 minute buffer. Then, the news of the 5:29 hit her like a ton of bricks in September, sending her into an existential spiral over her running goals. In this episode, she joins James and I to talk about it all including how she has processed that emotion and whether or not she will still keep chasing that Boston goal. Listen in to learn what she decided to do next... To redeem the offer from this episode's sponsor use the code ROGUE15 for 15% off at Janji.com.

Episode #337: Damn that Boston Buffer with Lori Smiley

In this episode, James and I are joined by Doctor of Physical Therapy Morgan Riggins to talk about running and physical therapy. We discuss finding a good physical therapist to help you run more consistently, prevent and/or work through injury, and minimize downtime when injuries do pop up. If you don't have a physical therapist on your support team, then now is the time to find one.   Here are two options if you live in the Austin area: https://www.opalmovementtherapy.com/ https://www.mondosportstherapy.com/ To redeem the offer from this episode's sponsor use the code ROGUE15 for 15% off at Janji.com.

Episode #336: Physical Therapy for Better Running with Dr. Morgan Riggins

Have you ever wondered how your wearables are made? Or how a company validates the data that is produced by them? Probably not and that's ok, but today, that's going to change! In this episode, James and I chat with Jeff Knight, former Rogue coach and training director, who has been working in the wearable space for the last 8 years. We talk about his background and how he got in the space and then dig deep into the development process for a wearable device. Turning to the practical side, we discuss various wearable types and how to use them most effectively to inform your training. There is art and science to it, and we talk about both! To redeem the offer from this episode's sponsor use the code ROGUE15 for 15% off at Janji.com.

Episode #335: Running and Wearables with Jeff Knight

One of the top questions I get as a coach is about running and aging. Everyone is always worried about the grim reaper coming for their speed. In this episode, James and I are here to tell you to let go of those limitations and focus on 8 important elements to consider as you age. These 8 things, including 2 that are must-haves, touch on not only aging and performance but also aging and longevity. You can still get faster into very advanced ages. Never stop striving! To redeem offers from this episode's sponsors:  Go to takecareof.com and use the code "rogue50" for 50% off on your first month with them. Use the code ROGUE15 for 15% off at Janji.com.

Episode #334: Running and Longevity

In this episode, James and I chat with 5-year Rogue member Dan Wiersema. 5 years ago, Dan joined us with the goals to find a community, start moving, and lose a little bit of weight. That first season with us saw him complete his first half marathon, and now, he is dreaming of much bigger things as he prepares for his 3rd marathon this fall.  I think many of us will see a part of ourselves in Dan's story as he wrestles with what's possible. With a little encouragement from James and I, we get Dan to say his big dreams out loud. Then, we talk about how to believe in those dreams and take the tactical next steps toward them. Thank you to Dan for sharing his journey and for being so open and vulnerable with us. He is an inspiration in our Austin community, and we are excited for you to learn from him too. If Dan can do it, you can too! To redeem offers from this episode's sponsors:  Go to betterhelp.com/runningrogue for 10% off your first month of online therapy. Use the code ROGUE15 for 15% off at Janji.com.

Episode #333: Building Belief in Yourself with Dan Wiersema

This episode starts with a discussion of the recently-announced Boston Marathon "buffer" and how gutting it is for those who missed the cut. As a coach, I feel that pain too having many athletes who just missed being able to toe the line next year in Boston. As a part of that discussion, I give a few tips for those who missed out and also give my suggestion for how to update the process to make it more palatable for all. Then, I turn to the main discussion for this episode: preparing for race day. How can you control the controllables and leave as little as possible to chance for your upcoming fall race? I talk about pre-race logistics, pace strategy, nutrition/hydration planning, and mental prep and break down the sub-components of each. You can't control the weather or whether or not your flight gets delayed, but there is so much you can control. Plan and then execute to the best of your ability in order to give yourself the best shot to achieve your goals. Now, to redeem offers from this episode's sponsors:  Go to takecareof.com and use the code "rogue50" for 50% off on your first month with them. Use the code ROGUE15 for 15% off at Janji.com.

Episode #332: Nailing Race Day Execution

Why am I not improving? I get this question a lot as a coach, and this episode provides the answer, eight of them to be exact. First of all, I talk about how to know if you are in a performance plateau, and then I give you 8 reasons why that might be true. Along the way, I give you the solutions to consider so that you can find performance gains again. If you feel like you are stuck in your training and racing, then this episode is for you! To redeem the offer from this episode's sponsor use the code ROGUE15 for 15% off at Janji.com.  

Episode #331: Break Through a Performance Plateau

In this episode, James and I chat with everyday runner and relatively new half marathoner - Sarah Perry. Sarah sent me a direct message on Instagram with questions about VO2Max and heart rate, and it magically turned into a 1-hour coaching chat with James and I. Plus, we recorded it so that you all could learn from the discussion as well! In this chat, we learn about Sarah's goals for pursuing the marathon one day, and we lay out a blueprint for her to get there while answering her questions along the way. We believe there are many who can relate to Sarah's journey, so we are excited to let you listen in! To redeem the offer from this episode's sponsor use the code ROGUE15 for 15% off at Janji.com.

Episode #330: Dreaming of the Marathon with Sarah Perry

In this episode, one of my athletes - Nicole Winter from @nicolemruns - interviews me!  This was the idea of Nicole and other athletes in my Austin training group (shout out to the Rogue Morning Show!). They put together a list of questions for me ranging from fun, get-to-know-you questions to questions about my running journey and even some questions that brought out the inspirational side of me. I'm not sure why it took over 300 episodes to share some of these things with you, but I am glad Nicole suggested this interview and hope you enjoy getting to know me a little better. To redeem offers from this episode's sponsors:  Go to betterhelp.com/runningrogue for 10% off your first month of online therapy. Go to takecareof.com and use the code "rogue50" for 50% off on your first month with them. Use the code ROGUE15 for 15% off at Janji.com.

Episode #329: Get to Know Your Host (with a Side of Inspiration)

The fall racing season is almost here, and in this episode, we help you answer this fundamental question: should I do a race in preparation for my primary race (aka my "A race")? Thank you to Caroline from the Rogue Renegades for these questions. The short answer is... it's not as simple as you think. For the long answer, tune in for more. In this episode, we answer these questions:  What is a prep race? (What are they not?) - How are they different than B races? What is the benefit, why should someone do one? Are there situations when someone shouldn’t do one? When is the right time to do one relative to an A-race? What is the right distance beyond just shorter than the A-race? Does course profile matter?  Should it be similar/easier than the A-race? Is it raced at full effort? How does one adjust their training schedule for a tune-up race?  In addition, please go support my sponsor for this episode - Janji running apparel. Use the code ROGUE15 for 15% off at Janji.com.

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