Episode 71: A Step-by-Step Guide to Tempo Runs

How do you know if you'll be successful as a runner? It mostly comes down to luck (genetics) and work (training). We can't affect the former, so let's focus on the biggest variable that impacts our success: the training that we do. That training must follow some broad but important rules if you want to avoid performance plateaus and continuously improve year after year. Those rules can be best summarized in three of the most important words for runners: consistency, progressive, and modulation. Your training must be consistent: uninterrupted and continuous. It also must be progressive: evolving over time to gradually become more challenging. And it must be modulated: varied workload and training focus from season to season and year to year. In this episode of the podcast, Jason discusses each idea and brings you time-tested strategies for improving each. Thank You Elemental Labs! This episode is supported by our new sponsor Elemental Labs. They make electrolyte supplements for athletes that are high in sodium. 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. Those low sodium symptoms can be headaches, low energy, muscle cramps, and even insomnia. I've used their raspberry and citrus flavored Recharge packets and it's much tastier than other electrolyte mixes precisely because of its high salt content. And they're used by Olympians, the military, and other top performances. Visit them at drinklmnt.com/strengthrunning/

23 Juli 202014min

Lisa Tamati has overcome many challenges in her life. From body image issues and tough races to a childhood sense of insecurity and nearly losing her mom. Through all of this, she has developed many coping strategies that she shares with us in this episode. A favorite strategy for Lisa is "going all in". She recognizes the vast human potential and knows that if we are 100% committed, we will find a way and overcome barriers. As one of New Zealand's best ultra runners, she has 25 years experience running the toughest endurance events in the world. She's actually finished over 140 ultra-marathons, has a few National Titles, a number of podium places in international races, and many expeditions under her belt (a favorite is her illegal trek across the Libyan Desert). When faced with a family health crisis, Lisa quit ultra running to help her mother recover from an aneurism. Years later, running continues to be a large part of Lisa's life as she became a coach, public speaker, author, and podcaster. In this conversation, we also discuss: Importance of resilience Assessing your "why" Dealing with anxiety And other tidbits of wisdom from Lisa I'm thrilled to share this episode with you and I hope you'll be as inspired as I was. Thank You PATH Projects! PATH Projects continues to be a great supporter of this podcast! I'm grateful for their partnership and want to share more about their products that I've been loving because they so durable and comfortable. PATH Projects is an online-only retailer of high-quality running gear and apparel. That means there is no retail markup, making their products quite affordable. They've launched a bunch of new products over the last few weeks, including the Sykes 5" (you can see them in action here) shorts and the Wildcat 3" shorts. I was hesitant to get two of their t-shirts because I already have a lot of t-shirts and how different could they be? Well, I'm glad I was wrong because they're now my two favorite shirts! They are so soft with a nice stretch to them - perfect for summer! PATH uses new technical fabrics and innovations to create award-winning apparel for endurance athletes. In fact, their Brim shorts and Tahoe base liner won Runner's World's 2018 Gear of the Year award. And the Pyrinees hoodie was named one of the best six sweatshirts for running in the cold by Gear Patrol. Help support our show by supporting our sponsor: PATH Projects.

17 Juli 20201h 4min

Today's conversation is a long overdue episode on hydration. I'm thrilled to have Andy Blow on to share his expertise. Andy is a Sports Scientist with a degree from the University of Bath, focusing his expertise on sweat, dehydration and cramping. He's also a former elite level triathlete with numerous Top 10 finishes and an Xterra World title. He's now the CEO of Precision Hydration. As runners, we're all familiar with cramping, electrolytes, and hydration - but Andy really breaks these down for us. We talk about: Fluid loss, dehydration, and over-hydration (known as hyponatremia) Electrolytes Environmental factors Determining your sweat rate What to do if you are a salty sweater Andy helps us understand how to apply all this in training and in races. And I really appreciate his emphasis on simplifying hydration, depending on the environmental conditions and duration of workouts. I hope this topic will be as fun for you to learn about as it was for me. Thank You Naked Nutrition I want to thank Naked Nutrition for their sponsorship of this podcast. They make great dietary supplements without artificial sweeteners, flavors, or colors. Only the purest ingredients - and everything is made in the USA. I've been taking their Vanilla Whey Protein Powder for a few months now and can confidently say that it's the best protein powder I've ever had: it tastes great and I know I'm not ingesting what I don't need. I've used a lot of different protein powders over the years and this is definitely my favorite. I love that this protein powder has only 3 ingredients and the whey is sourced from grass fed cows' milk. For those looking for a plant-based option, Naked Nutrition has vegan protein powders as well, also made from clean ingredients. I've also started taking their Naked Greens supplement, which is basically a powder of different vegetables, grasses, and leafy greens. It certainly tastes like grass (that's the point, I think) but I like the fact that I'm giving my body an extra dose of veggies. I know many of us can all use a boost in our nutrition and this is a great way to do it. Check out all their products and let me know what you think!

9 Juli 20201h 1min

Amelia Boone is a giant in the obstacle course racing world and she's started competing in ultramarathons over the last few years as well. Many of her fans know she has struggled with an eating disorder and spent time in treatment last year. She's now in recovery, she just moved to Colorado, and she's been riding her Ellipti-Go on the Front Range's big climbs over the last few months. Jason has always looked up to Amelia and admired her work ethic, her talent, and her drive. But also her vulnerability and how she invites us along as she deals with her struggles. Amelia gave Jason some courage last year to share how losing his grandfather was so incredibly hard and the toll that it took. In this podcast, she gives us a glimpse of how she pushes through challenges and the things that she continues to struggle with. In this episode as Jason and Amelia discuss: Reframing criticism The fine line of "trusting your body" Self-talk and mantras during a race The slippery slope of too much confidence I hope you take away some lessons from this episode because no doubt, there's a lot to learn from such an admirable human being. Thank You PATH Projects! PATH Projects continues to be a great supporter of this podcast! I'm grateful for their partnership and want to share more about their products - I think you'll love them as much as I do. PATH Projects is an online-only retailer of high-quality running gear and apparel. That means there is no retail markup, making their products quite affordable. Currently, I'm wearing the Sykes 5″ Shorts (see them in action in this video) and I'll be getting a pair of their new Wildcat 3" racing shorts soon. If you know me, you won't be surprised that I'm really excited about this! I know they will be my go-to shorts for running. PATH uses new technical fabrics and innovations to create award-winning apparel for endurance athletes. In fact, their Brim shorts and Tahoe base liner won Runner's World's 2018 Gear of the Year award. And the Pyrinees hoodie was named one of the best six sweatshirts for running in the cold by Gear Patrol. You know you'll be wearing the best when you select PATH Projects!

2 Juli 202047min

At Strength Running, we're focusing on mastering our mindset in 2020. How do we build the mental fitness to have unstoppable confidence, the mental toughness to persevere, and the fortitude to stay consistent with your training month after month? In this episode, coach Jason Fitzgerald discusses: The benefits you should expect from sports psychology Common mistakes he wants you to avoid A story of his first experience with the performance psychology strategy of visualization Two strategies for improving your mental fitness  Today's sponsor is our newest training program: Mindset Mastery. This course makes performance psych approachable for all runners by focusing on the 5 core mental skills for endurance athletes: Focus, Anxiety Management, Intensity, Mental Toughness, and Confidence.  It includes video presentations, guidance from renowned sports psychologists, mental exercises, a complete Training Plan Library, and the Mindset Toolbox of bonus resources. See all the details at strengthrunning.com/mindset/

25 Juni 202023min

In today's episode, we're discussing how to reframe adversity and manage fear. Cindra has numerous tools that she talks about for reframing adversity. One that I liked, in particular, is asking yourself "why is this happening for me?", instead of "to me". This helps to view challenges in light of the growth opportunities. She also suggests asking yourself questions like: What is the opportunity here? How is this situation a gift? What is amazing about my life/family? What can I be grateful for? Cindra shares facts about fear to highlight that fear is universal and that we can choose to act courageously. In this conversation, Cindra also provides actionable steps for: Overcoming negative bias Developing mental toughness Ways to train your mind daily with Grit Priming Exercises Dealing with fear I hope you'll enjoy listening to this episode and putting these strategies into action for yourself. I want to thank Naked Nutrition for their ongoing sponsorship of this podcast. They make great dietary supplements without artificial sweeteners, flavors, or colors. Only the purest ingredients - and everything is made in the USA. I've been taking their Vanilla Whey Protein Powder for several weeks now and can confidently say that it's the best protein powder I've ever had: it tastes great and I know I'm not ingesting what I don't need. I've used a lot of different protein powders over the years and this is definitely my favorite. I love that this protein powder has only 3 ingredients and the whey is sourced from grass fed cows' milk. For those looking for a plant-based option, Naked Nutrition has vegan protein powders as well. I've also started taking their Naked Greens supplement, which is basically a powder of different vegetables, grasses, and leafy greens. It certainly tastes like grass (that's the point, I think) but I like the fact that I'm giving my body an extra dose of veggies. Check out all their products and let me know what you think once you try them out!

18 Juni 202051min

Our guest today is Jay Ell Alexander. She's the owner of The Vaughn Strategy, a public relations strategy consulting firm. And in 2018, she become the owner and CEO of the Black Girls RUN! Organization. Black Girls RUN! wants to encourage African-American women to make fitness and healthy living a priority. Their goal is to create a movement to lower the disproportionately high health outcomes in the female African-American community and subsequently, lower the number of women with chronic diseases associated with an unhealthy diet and sedentary lifestyle. Our discussion today focuses on the history of Black Girls RUN, the health disparities African-American women experience, how we can all work together to create a more equal playing field, and how you can get involved with Black Girls Run. Thank You PATH Projects I also want to express my gratitude for the ongoing support from PATH Projects. They make affordable running gear that's incredibly high quality. You can find everything from running shorts to headwear on their site. Currently, I'm wearing the Sykes 5″ Shorts (see them in action in this video), the Pyrinees hooded sweatshirt, and the Torch base liner. Their gear is unique, stylish, and a premium quality that feels great to wear. And because they are a direct to consumer shop, PATH skips the retail markup and keeps prices affordable. I personally love how functional their gear is – both for running and wearing around the house. Check them out, you won't be disappointed!

11 Juni 202041min

Justin is currently the Mental Performance and Leadership Coach with the Tampa Bay Rays, a major league baseball team. Prior to that, he worked for the Boston Red Sox and Cleveland Browns. He works with both coaches and players to improve the overall performance of their organizations. Justin holds a Master of Science degree in Sport and Performance Psychology and his framework for improving performance will give us a glimpse of how he works with a variety of his clients. We also address questions such as: What happens when you focus on results versus the process? Is it possible to "teach an old dog new tricks"? Should you tinker with your training plans to improve faster? Does goal setting work for everyone? I hope you find this conversation filled with useful suggestions and ideas on how you, too, can improve your mental game. Thank You Naked Nutrition I want to thank Naked Nutrition for joining as our newest podcast sponsor. They make dietary supplements with the purest ingredients with no artificial sweeteners, flavors, or colors - and everything is made in the USA. I've been taking their Vanilla Whey Protein Powder for several weeks now and can confidently say that it's the best protein powder I've ever had: it tastes great and I know I'm not ingesting what I don't need. I've used a lot of different protein powders over the years and this is definitely my favorite. I love that this protein powder has only 3 ingredients and the whey is sourced from grass fed cows' milk. For those looking for a plant-based option, Naked Nutrition has vegan protein powders as well. I'm also getting a shipment of their Naked Greens powder soon. I'll tell you about it after I test it out. Check out all their products and let me know what you think once you try them out!

4 Juni 202053min