225. Planning a 5k PR: A New Behind-the-Scenes Coaching Call with Coach Chris Robinson

But we almost never discuss the failures of the world's best runners. What does it feel like to never achieve your biggest goal throughout your entire career? How does an elite keep perspective? Do they ever think about quitting? Most importantly... how do elites bounce back from setbacks? Do they have a different mindset than us normal runners? What enables them to continue training at high levels for years? How do they overcome a bad workout, long run, or race? These are the questions that I couldn't get out of my head. So I interviewed six pro runners to get their hot take on failure: Alexi Pappas - Olympian, Greek national record holder, and star of Tracktown Mike Wardian - racing phenom, world record holder, and nicest guy ever Brandy Erholtz - Pikes Peak Ascent champ, US Mountain Running team member Nick Symmonds - 2x Olympian and the CEO of Run Gum Devon Yanko -  2017 winner of the Leadville Trail 100, multiple national champion Travis Macy - ultra runner and author of The Ultra Mindset They're the stars of Episode 39 of the Strength Running podcast. I think you're going to love this episode. We talk about their own personal failures, how they bounced back, and whether their approach to failure has changed over time.

12 Sep 201747min

Meet Devon Yanko. On August 19, 2017 she won the Leadville Trail 100 - a race where 9,200 feet altitude is the lowest you'll experience on the course. She finished in 20:46:29, averaging 12:28 per mile - a half hour ahead of her nearest competitor. With nearly 16,000 feet of elevation change through Colorado's gnarliest mountain terrain, the course is so difficult that in most years, less than half of the field finishes the race. Having run in similar places, I can vouch for how strenuous this terrain can be (even for experienced runners). With precious air at a costly premium, the steep grades and uneven footing make traversing these trails a form of slow-motion torture. Going uphill burns the lungs after just a few steps. Each muscle contraction seems to draw double the amount of oxygen to fuel their movements. Running downhill isn't much better. The rocky terrain is a nightmare for those with weak ankles. Try running fast on a technical downhill trail after running for 3+ hours (in the dark, no less). It's terrifying. To win Leadville is like single-handedly winning the World Series or the Superbowl. Leadville is one of the top ultramarathons in the world. Winning it is a career-defining moment for trail runners. But for Devon, it's just one more race on her long list of achievements: 3 time member of the USATF 100k National Team including 2009 Gold Medal winning team in Belgium 2007 RRCA Marathon National Champion 2010 50 mile road National Champion 2012 Olympic Trials marathoner (PR of 2:38:55) 2011 100k National Champion Set Fastest Known Time on the Grand Canyon R2R2R trail with Krissy Moehl in April 2011 3rd place at the Two Oceans Marathon (56k) 5th in Comrades Marathon (89k, as well as first novice and first American) Ran the 3rd fastest trail 100 miler ever for a North American running 14:52 at the 2015 Javelina 100 Not to be outdone, she's also the owner of M. H. Bread and Butter bakery in San Anselmo, CA with her husband. Strength Running readers will also be familiar with Devon - she joined eight other elite athletes in sharing her best injury prevention and recovery advice for The Little Black Book of Prevention & Recovery (it's free - download it now). You're going to love my conversation with Devon - but not just because she's one of the best long distance runners in the world. She's also hilarious.

5 Sep 201758min

Alexi's talents extend far beyond the track and screen. She's been a... columnist for Women's Running Magazine improvisational comedy performer in Los Angeles author of a one-act play As you can see, Alexi has done a lot more than just running. That's why, in this interview, we don't talk much about running. I didn't ask her what it was like being a multiple All-American for Dartmouth College. Or how it felt to set the Greek Record at the Rio Olympics of 31:36 in the 10,000m. Instead, we talk about what it's like to pursue so many goals, what she's reading, and how she differentiates between her creative pursuits and being an elite athlete. This conversation will show you how to pursue many goals and interests (while still prioritizing what's most important to you). Alexi is a boundless source of quotables and wisdom that I found refreshing. I hope you enjoy this episode. And please, don't criticize my Haiku poem at the end of the show. I'm not a poet!

30 Aug 201745min

You might know David from drdavidgeier.com where he simplifies the complex area of sports medicine. David's most notably an orthopedic surgeon and sports medicine specialist in Charleston, South Carolina. He was Director of MUSC Sports Medicine at the Medical University of South Carolina for eights years and is currently the Communications Council Chair for the American Orthopaedic Society for Sports Medicine Board of Directors. Major media have featured his advice in interviews from The New York Times, The Washington Post, CNN, NBC News, The Atlantic, Forbes, and many others. Check out David's new book, That's Gotta Hurt! The Injuries That Changed Sports Forever. As you can see, I was quite excited to chat with him about the best injury prevention practices for younger athletes. I hope you enjoy our conversation.

14 Aug 201750min

In Episode 33, I introduced you to Joel Runyon who recently ran an ultramarathon on every continent - and raised a staggering $190,000 in the process. Today, we're diving deeper into the obstacles he faced, lessons learned, and what he'd change if he were to do it all over again. In part two of our conversation, Joel opens up about the obstacles he faced while attempting to finish the 777 Project. They included injuries, unrelated lawsuits, brutal trail races in the mountains of Thailand, and the normal logistical nightmares of running races all over the world. Of course, Joel didn't quit. It didn't matter that he had to take 6 months off to rehabilitate a peroneal tendon injury. He didn't care that every race - and the travel that went along with it - was self-funded. Nor was it even an option to quit during a race (how's that for commitment?). More important than the mindset that allowed Joel to leapfrog these obstacles is the impact and lessons learned from the 777 Project. We cover all that and more in today's episode of the Strength Running Podcast.

7 Aug 201755min

To help you shatter your perception of what's possible, discover the training necessary to run 100 miles, and inspire you to chase your next stretch goal, I've invited Magdalena Boulet onto the podcast to talk about her performance at this year's Western States Endurance Run. One of the biggest names in the world of ultramarathons, Magda Boulet has an impressive list of credentials: 1st - 2002 and 2003 Pittsburgh Marathon 1st - 2002 San Francisco Marathon 1st - 2006 Orange County Marathon 2nd - 2008 Olympic Trials Marathon 1st - 2015 Western States Endurance Run 5th - 2016 Ultra-Trail du Mont-Blanc 2nd - 2017 Western States Endurance Run She prepares methodically for challenging races, leaving no stone unturned as she strives to compete with the fastest endurance runners on the planet. This unique "testing mindset" helped her identify potential injury warnings before this year's Western States, vaulting her onto the podium. Using a blood analytics service called Inside Tracker, she identified biomarkers outside of her optimal zones - and then went to work fixing them through diet and lifestyle changes. She's on the podcast today to talk more about: What it takes to train for 100 milers Are they so different from marathons...? Her personal fueling approach for ultra marathons Pre- and post-race blood testing goals How her blood test results impacted her recovery Enjoy!

31 Jul 201753min

Joel smashes through goals normally considered impossible.  Recently, he completed an ambitious project to run 7 ultramarathons on 7 continents for charity to build 7 schools in developing countries. He succeeded - raising over $190,000. The 777 Project brought him to: Thailand Antarctica Australia Patagonia South Africa Finland and Chicago! Joel's philanthropic quest brought him around the world to extreme locations and terrain that nearly broke him. But his persistence led to the constructions of seven schools through Pencils of Promise, a charity where 100% of donations go toward its mission of school construction, scholarships, and trains teachers. Joel is on the podcast to talk about what it takes to run a series of ultramarathons in rapid succession, in varying climates, on very different terrain, all over the world. What are the travel logistics like for such an audacious project? How do you train for so many different races? What kind of gear is necessary to race in Antarctica? We cover that - and a lot more - on today's show.

23 Jul 20171h 7min

Jonathan Beverly was the editor-in-chief of Running Times for 15 years. He's run nearly 30 marathons and hundreds of road and trail races around the world. He's also coached with the New York Road Runners Club, taught several college running classes, and has coached junior and high school track and cross country since 2003. Jonathan's new book quickly became one of my favorites. Your Best Stride: How to Optimize Your Natural Running Form to Run Easier, Farther, and Faster – with Fewer Injuries is a holistic look at how to run with better form. He does not promote a certain brand of form (like Chi or POSE). He won't make you run on your forefoot (that's a big no-no). And he isn't even gung-ho about "cues" that make you run slightly differently. Instead, the goal is to bring you back to when you were 10 years old. Remember back then? If not, just know that you ran with a lot better form back then. Jonathan is on the podcast today to discuss how to reclaim your youthful, smooth, powerful stride.

12 Jul 201752min