The Twin Cities Marathon Preview Episode with Race Director Eli Asch

The Western States Endurance Run (WSER) is an iconic fixture in the world of ultrarunning. As the world's oldest 100 miler, it has become a symbolic representation of the ultimate endurance challenge. Few people have as much knowledge about Western States as my guest today, Andy Jones-Wilkins. Andy has completed Western States an incredible 10 times, along with other 100 milers such as Hardrock, Leadville, Wasatch and Vermont. Andy's love for the Western States Endurance Run (WSER) is undeniable, but as a coach his understanding of training and racing applies to all areas of the sport. We discuss a variety of topics today, including: Andy's detailed knowledge of the WSER history and course How Western States compares to other challenging 100 mile courses Andy's two prerequisites for running a 100 miler Run workouts that are specific to long ultras and the Western States course All the logistics that surround racing the 100 mile distance How to determine your "all day pace" that is essential to long events With Western States rapidly approaching, Andy's stories about the race are bound to make you intrigued by this fantastic event. Enjoy! Links & Resources from the Show: Follow Andy on Twitter and Facebook Learn more about the Western States Endurance Run Read AJW's Taproom on iRunFar Listen to the Crack A Brew podcast Follow Western States coverage on iRunFar Thank You Previnex! We're supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. I've been taking their Immune Support and multivitamin over the last month and I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs. I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex! Thank you MOBO Board! Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that's set up on two fins. The design effectively forces you to drive your big toe into the bboard to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly! Even if you're a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You'll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it's not just how strong you are, but how well you use that strength. I was just at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com.

22 Kesä 20231h 4min

This week's guest on the podcast did not start running until 2018, but he quickly developed an intense love for the sport. His passion for running coincided with his newfound sobriety, and the parallels he discovered in the two helped him truly live the mantra one day at a time. Tommie Runz has built an enormous following both on Instagram and through his podcast, the Run Eat Sleep Show. We happened to meet at Skratch Labs Cafe on Global Running Day in Boulder. After sharing some miles together, I got him on the podcast the very next day to tell his unique story, including his adventures running multiple marathons. In his short running career Tommie has already run half of the World Marathon Majors and earned an impressive 2:46 PR on Boston's challenging course this past April. Tommie continues to work with a number of running brands and represents those who are all too often an infrequent presence in the running community. Tommie and I discuss how he got involved in running, and how he has accomplished so much in such a short window of time. Some of the topics we touch on include: How Tommie's journey of running and sobriety coincided Why his (over)zealous start to running initially led to injury Learning patience from his running coach Why he loves the daunting unknowns of the marathon Tommie's progression to running 3 marathons in 60 days Why he switched up his current training for shorter races Tommie's story is inspiring and his love for the sport is contagious. Enjoy! Links & Resources from the Show: Listen to Tommie's podcast, the Run Eat Sleep Show Learn more about Tommie Runz Check out Tommie on Instagram Follow Tommie's running on Strava Learn more about marathon myths and breakthroughs Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best. DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. The watermelon flavor has become my favorite. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium. There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out DrinkLMNT to try their new flavor or get a free sampler pack. Thank You AG1! We're also supported by AG1, the greens superfood mix. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. It's recommended by professional athletes and has over 7,000 positive reviews. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. They've made 53 improvements to the formula based on the latest research to make these nutrients more absorbable and rigorous with the 3rd party testing that they do. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out AG1 to redeem your offer today.

15 Kesä 202355min

This week's episode is a repost from the Adaptive Zone Podcast, hosted by Matthew Boyd. Matt is a physiotherapist and running coach who specializes in helping runners overcome injury while setting new PRs. His podcast addresses runners and triathletes to help them move from injury and rehabilitation into performance. On the podcast Matt gives Jason a hypothetical case study for "Carrie", a marathoner with a 3:48 PR who is looking to go sub-3:45 but can't quite seem to get there. She runs 2 marathons each year and averages between 40 and 60 km (25-37 miles) each week. Matthew and Jason look at how Carrie's training can change moving forward to help her earn a new personal best in the marathon. While they focus on two possible overarching changes in training, we also dive into the details, including: Why time away from the marathon can make you faster The difference between fast and hard running How both mental and physical recovery can help you improve The principle of specificity in race training Why hill workouts prepare you run faster on the flats Treating racing as a skill that can be improved Our case study is applicable to the training of so many runners - you're bound to learn something that helps you improve! Links & Resources from the Show: Learn more about Matt Listen to the Adaptive Zone podcast Learn more about how to engineer a marathon PR Let me help you reach your goals Thank You Previnex! We're supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. I've been taking their Immune Support and multivitamin over the last month and I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs. I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex! Thank You GOODR! If you watch my videos on YouTube you know that I've been wearing Goodr sunglasses for nearly a decade. They're super affordable - starting at only $25, made for running so they stay on your face, and the styles are just wild. They're also a 100% Carbon Neutral company, meaning they offset all of their carbon emissions, and they donate 1% of their profits to environmental causes. Goodr offers a 30-day money back guarantee and 100% satisfaction but I know you'll find a pair you love from the hundreds of styles they have. Find yours here at Goodr to get free shipping!

8 Kesä 20231h

This week's guest on the podcast can help you better understand all the varied components of activating our glutes. Lisa Mitro is a Doctor of Physical Therapy who focuses on helping runners prevent and treat repetitive stress injuries. Her practical, action-focused advice has earned her over 110,000 followers on Instagram. While the glute muscles are incredibly important for runners, they can also be a source of frustration and confusion. Whether it's learning the difference between glute strengthening and activation, or discovering how we mistakenly compensate with other parts of the body, Lisa makes glute training easier to understand. Lisa and I address all things related to your glutes, including practical steps to improve your running and injury resilience. We discuss: Glute basics, including the 3 different muscles and how each are used for running The often misunderstood difference between glute strength vs activation Common mistakes runners make with glute activation How to "build the house" when it comes to glute strengthening, from a foundation of stability to the roof of power The best way runners can prioritize glute strength (hint: don't skip the warmup!) Lifestyle changes and awareness to improve your glutes Lisa's advice can benefit runners of any level - you won't want to miss this episode! Links & Resources from the Show: Listen to Lisa's Podcast Learn more about Lisa Watch Lisa on YouTube Practice activating your glutes for your run Learn more about Strength Running's coaching programs Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best. DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. The watermelon flavor has become my favorite. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium. There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out DrinkLMNT to try their new flavor or get a free sampler pack. Thank you MOBO Board! Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that's set up on two fins. The design effectively forces you to drive your big toe into the bboard to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly! Even if you're a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You'll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it's not just how strong you are, but how well you use that strength. I was just at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com.

1 Kesä 202358min

When it comes to health and fitness, Tony Horton needs no introduction. For over 40 years he has been involved in the fitness industry, and continues to be a model of health well into his 60s. Tony became a household name with the development of P90X, and has worked with a number of celebrities including Bruce Springsteen and Tom Petty. Although Tony does not run competitively, he explores his local California trails on the run each week as part of his regular fitness routine. Tony has long emphasized becoming a well rounded athlete in body and mind, and his training reflects this. My discussion with Tony focuses on the mental and physical benefits of fitness. Without both elements, the journey is less valuable and meaningful. Some of the topics we delve into include: How Tony got immersed in the world of fitness The early impact of fitness on both his body and mind The development and evolution of the popular P90X training system How Tony has continued to evolve alongside the fitness industry Why consistency and flexibility are key to making fitness a lifelong practice The importance of optimizing essentials like sleep, diet, and recovery as you get older Tony's message is valuable and relatable for all athletes. Enjoy our discussion! Links & Resources from the Show: Learn more about Tony on his website Follow Tony on Twitter, Instagram, and Facebook Check out Power Nation Fitness and Power Life Let me help you reach your goals Thank You Previnex! We're supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. I've been taking their Immune Support and multivitamin over the last month and I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs. I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex! Thank You GOODR! If you watch my videos on YouTube you know that I've been wearing Goodr sunglasses for nearly a decade. They're super affordable - starting at only $25, made for running so they stay on your face, and the styles are just wild. They're also a 100% Carbon Neutral company, meaning they offset all of their carbon emissions, and they donate 1% of their profits to environmental causes. Goodr offers a 30-day money back guarantee and 100% satisfaction but I know you'll find a pair you love from the hundreds of styles they have. Find yours here at Goodr to get free shipping.

25 Touko 20231h 7min

This week we're here to celebrate episode 300! Over the years several common themes have emerged from interviewing the best and brightest in physiology, strength, coaching and psychology. Ultimately, finding joy in the process of improvement is what drives my long term love affair with the sport, and I encourage you to do the same. This can come in a number of different ways, including: Knowing your "why" and finding your purpose - whether it's running faster, further, or seeking new adventures Discovering running friends that make the improvement process more fun Immersing yourself in the sport with a coach, a club, or a like-minded community Valuing the fun and challenge of workouts over metrics - improvement isn't always about the numbers I'm so grateful to have an amazing community or listeners, and look forward to the next 300 episodes! Links & Resources from the Show: Find your community and join our Team Strength Running group Learn more about how to lift weights for power with High Performance Lifting Looking for a training program to help you improve? Let me help. Track your training with the new Performance Training Journal Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You'll get a sample pack with every flavor so you can try them all before deciding what you like best. DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. The watermelon flavor has become my favorite. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium. There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out DrinkLMNT to try their new flavor or get a free sampler pack. Thank You Athletic Greens! We're also supported by AG1, the greens superfood mix by Athletic Greens. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens. It's recommended by professional athletes and has over 7,000 positive reviews. One scoop per day is what I've been doing to help me fill in any nutrition gaps in my diet. It also provide a nice boost of energy and focus throughout the day. With all 3 of my kids in school, I know I need to support my immune system or else I'm getting sick and can't train. I also love that AG1 has changed over the last decade. Athletic Greens has made 53 improvements to the formula based on the latest research to make these nutrients more absorbable. For our listeners, they are offering a year's worth of free Vitamin D and 5 free travel packs of AG1 with your first purchase. You can sign up for single shipment or for a monthly drop - the choice is yours. Check out Athletic Greens to redeem your offer today.

18 Touko 202323min

If you are familiar with ketones, you know that they are commonly associated with a long term, low carbohydrate diet that can be challenging for runners to sustain. But what if you could get the benefits of ketones as a supplement, rather than a dietary change? This week's guest is Dr. Latt Mansor. He is the lead researcher at HVMN, holds a PhD from Oxford in physiology, anatomy, and genetics, and also earned his Master's degree from Columbia in biotechnology. Latt is a renowned expert in metabolic health and cardiovascular disease, and regularly consults with elite sport, military, clinical and research organizations. Since this is far from my area of expertise, Latt explains the role of ketones in the body before we discuss their benefits for athletes. Some of the topics we focus on include: How he got interested in the topic of ketones The differences between endogenous and exogenous ketones How ketone supplementation has evolved over time Why ketones are a fuel source, not a stimulant How endurance athletes benefit from ketone supplementation A protocol for endurance athletes interested in supplementation Ketones are a fascinating area of research with a lot of potential benefits. I know you'll enjoy our conversation! Links & Resources from the Show: Learn more about Health Via Modern Nutrition Follow Latt on Instagram Listen to Latt's HVMN podcast Connect with Latt on LinkedIn Learn more about nutrition for runners Thank You Previnex! We're supported by our newest partner, Previnex. After resisting most supplements for the better part of my life, I'm cautiously changing my tune. I'm less than a year from being a Masters runner and in my personal life, I'm optimizing for longevity. I want to be my healthiest self for as long as possible and I'm excited to partner with Previnex to make that happen. Previnex uses the most bioavailable, clinically tested ingredients, the optimal form and dose of each ingredient, pharmaceutical grade manufacturing, testing of raw ingredients and finished products. For every purchase you make, they also donate vitamins to kids in need. I've been taking their Immune Support and multivitamin over the last month and I feel great. I have more energy and clarity, not to mention peace of mind that I'm giving my body what it needs. I believe Previnex works and I hope you experience the same benefits as I do. Use code jason15 for 15% off your order at Previnex! Thank you MOBO Board! Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that's set up on two fins. The design effectively forces you to drive your big toe into the bboard to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly! Even if you're a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You'll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it's not just how strong you are, but how well you use that strength. I was just at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com.

11 Touko 20231h 7min

Traditional training plans focus on one distance at a time, whether it's a fast 5k or a marathon PR. But what if your race schedule looks a little less traditional? Today's podcast answers a question from a listener named Mike who is curious about combining a fast road marathon and a hilly 50-mile ultramarathon into one training cycle. Is this possible? Is it risky to race a 50 miler only 2 months after a marathon? On the podcast today I have my friend and former competitor, Mario Fraioli, to discuss how to approach training for this type of endeavor. Mario is runner, coach, and host of The Morning Shakeout podcast. Over the past few months, Mario has run his own unique combination of races, including the Boston Marathon and an indoor mile. As an incredibly competitive Master's runner, Mario had strong performances at both, running a 4:30 for the mile and a 2:34 at the Boston Marathon. Mario and I discuss the best training approach for runners like Mike who are attempting two ambitious efforts in one training cycle and address questions including: Is it best to do one longer cycle or two shorter training cycles? What's the best way to build in recovery after the marathon? How should you balance flat road training with hilly trail preparation? If you have a history of injury, what are the caveats? What are the mental challenges for this type of training? Mario is thoughtful and insightful, and his experience and knowledge will help prepare you for whatever distance you're racing. I know you'll enjoy our conversation! Links & Resources from the Show: Learn more about Mario Subscribe to The Morning Shakeout Listen to The Morning Shakeout podcast Follow Mario on Instagram and Twitter Join The Morning Shakeout on Strava Looking for a training program for your next race? Let me help. Thank you DrinkLMNT! A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. And you can get a free sampler pack of 4 flavors and 8 individual packets when you pay $5 in shipping. DrinkLMNT's products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day. The citrus flavor has quickly become my favorite. I'm drinking one a day now to help me get enough fluids in our dry Colorado air. It's tasty and delicious and I find that I'm not peeing every 45 minutes throughout the day, which might be an indication I wasn't eating enough sodium. There's now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you're worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out DrinkLMNT to try their new flavor or get a free sampler pack. Thank you to our Performance Training Journal! We're also brought to you by our very own Performance Training Journal, which is now available on Amazon. Since I started running in 1998, I've kept a hardcopy training journal. Holding a tangible log, writing in it daily, and reflecting on the ups and downs of running is a surefire way to improve. This hardcopy training journal helps you focus on the training metrics that matter, prioritizes a long-term outlook so you don't take any shortcuts, and maintains your motivation with strategic self-praise. With a no-frills, functional design, the Performance Training Journal includes coaching advice on racing, injury prevention, strength training, and more. It will guide you through race scheduling, how to plan your race morning, the best workouts for endurance runners, and encourage you to track your personal bests over time. You have the space to make this journal your own whether you're a new runner or a professional, a trail or road runner, or a mid-distance specialist or ultra marathoner.⁣ So don't just track your running, learn from it with the Performance Training Journal! Check it out today on Amazon.

4 Touko 20231h 12min