DB Performance Running Podcast

Your long run starts well before you head out the door. In this episode, I walk through how to prepare the day before, what to focus on the morning of, and how to handle fueling, pacing, and recovery. It’s a guide to help you get more out of your long runs - and avoid the common mistakes that make them harder than they need to be.

Join me as I break down the race results from our team over the last two weekends, including the 2025 Chicago Marathon! As always, I will also share some amazing workouts performed over the last week and leave you with a few insights i've gained along the way.

Another week down for the team. We're in the thick of marathon racing season, so that means a lot of great tune-up races, big workouts, and insights to be gained from those taking to the streets every week. I hope you enjoy today's podcast episode - give it up for those on the team who are putting in the work right now!

Hey! In today’s ramble, I dive into my newest shoe in the rotation – the Adidas Adizero Evo SL. I cover the key specs, share how it feels on the run, and break down what distances and paces it shines at. Plus, I give my take on who this shoe is best suited for.

In today’s episode, I recap the team’s standout performances at the Berlin Marathon and a couple of local 10Ks. I also spotlight this week’s “A+ Marathon Long Run Workouts,” and share key insights on training and racing in the heat, chasing Boston qualifiers, and preparing for the NYC Marathon. Finally, I dive into how to measure success beyond just pace per mile—because there’s more to running we...

What happens when marathon training gets disrupted? In this episode, we uncover the true cost of missed weeks — and how long it really takes to get your fitness back.

Chapters 00:00 Introduction to Marathon Fueling 03:48 Understanding Bonking and Energy Sources 08:30 Carbohydrate Dosing Strategies 13:07 Forms of Carbohydrates and Timing 19:39 Hydration and Absorption Techniques 22:15 Training Your Gut for Carbohydrate Intake 26:37 Troubleshooting Common Issues 30:19 The Role of Caffeine in Performance 36:35 Recap and Key Takeaways

Chapters 00:00 Understanding Cadence: The Basics 11:11 The Importance of Cadence in Running 17:10 Practical Tips for Adjusting Your Cadence Takeaways Cadence is defined as steps per minute. Optimal cadence can help reduce injury risk. Shorter strides can improve running economy. Not all runners need to change their cadence. Gradual increases in cadence are recommended. Using a metronome can aid in...

Welp! I couldn't beat the burnout! Today I'll share with you what's going on in my little world of running and why I simply....need a break!

Hi there! Today, I want to chat about warming up. It's more than rolling out the door for easy running. Actually, you can make it VERY complex, but I want to try and simplify and share with you my favorite strategies to ensure I take good care of my body so that I can run my best when it matters most. Enjoy!

In this episode, I’m recapping a strong week of racing and training across the team - from podium finishes to smart efforts on tough courses. I’ll walk through the key workouts that stood out, highlighting how consistency and good execution continue to build fitness. I’m also sharing some important coaching reminders: Why pace is just an output - not the full picture How to adjust mid-run or mid-r...

What if you could run faster without increasing your VO₂ max or threshold pace? In this episode, we dive deep into running economy — the often-overlooked pillar of endurance performance. You’ll learn: What running economy really is (and why it matters) How it’s measured Why two runners with the same fitness can perform so differently Proven strategies to improve your running economy , from shoes a...

June 16th - 29th 2025 We're back! 3 races over the last 2 weekends, 4 workouts explained in full, and a handful of coaching tips and insights for you to digest as you continue putting the work in this week!

It wasn’t pretty, but it’s done. Hear the real story behind my 2:25:15 finish at Grandma’s Marathon—including the wins, losses, aches and pains, setbacks, and all. Chapters 00:00 Introduction to Grandma's Marathon Experience 01:57 Travel and Arrival in Duluth 04:47 Pre-Race Preparations and Concerns 09:15 Race Day Morning and Weather Challenges 14:01 Race Execution and Early Struggles 23:43 Mi...

One. Final. Week. It's here. Grandma's Marathon is THIS weekend! There's been an unexpected bump in the road...but I'm still moving forward and prepared to give it my best in Duluth, Minnesota. Listen in to catch up on the last week of training and all the details for race week! Get your hands on the Asics Metaspeed Sky Tokyo here 👇https://runflagstaff.com/products/unisex-metaspee...

June 9th - 15th 2025 Heyo! This week’s race performances range from 1 mile to 100 miles—featuring wins, personal bests, and age group toppers. I’ll also walk through some A+ workouts from four of our finest, and wrap things up with a few thoughts to fuel your training for the rest of the week. Chapters 00:00 Weekly Race Review and Insights 02:55 Diverse Race Performances and Training Phases 06:02...

One last hurrah and now on to the taper! I've put the final touches on the big volume and big workouts (week 3) and am now onto the taper (week 2). The weather has been heating up lately, so I've gotten the opportunity to train in tougher conditions, hopefully making me tougher and more prepared for anything that could happen on race day! Check out today's episode to get into all the d...

Chapters 00:00 Introduction to Weekly Review 01:02 Highlighting Erin's New York Mini 10K Performance 06:04 Workouts of the Week Overview 07:00 Pratyush's Threshold Workout 12:36 Aaron's Progressive Run 17:41 Teresa's Fartlek Session 21:20 Kelly's Tempo Run 23:34 Insights and Tools for Runners 27:02 Coco Gauff's Promise Note and Mental Strategies 31:06 Continuous Improvement...

How do you taper? In this episode, we explore some of the science of tapering: the critical final phase of training designed to reduce fatigue, maximize adaptations, and set you up for your best race performance. We’ll dive into pivotal research from experts like Neary, Houmard, Trappe, and Mujika, uncover what’s really happening physiologically and psychologically during a taper, and break down t...

Hey everybody! We’re officially 4 weeks out from Grandma’s Marathon, and this week was the biggest mileage week of the build. I’ll break down the key sessions, including a hefty threshold workout and a classic long run fartlek that closed the week on a high note.

What does it take to qualify for the 2028 Olympic Marathon Trials? In this episode, I break down the latest entry standards, how they’ve changed since 2024, and what it realistically takes to hit those times.

Week of May 25th - 31st We're breaking down six race performances from the past week, diving deep into four standout workouts, and spotlighting a few key takeaways that could make us all better, smarter runners.

Over the hill and through the woods to Grandma's Marathon we go! 5 weeks to go... A smidge of a down week mileage-wise, but this week hosted my longest sustained tempo of this block! Listen in for the full breakdown of this week's training and my overall thoughts and takeaways from the week overall.

Whether you’ve just crossed a finish line or wrapped up a long training block, what you do next matters more than you think. In this episode, I'll break down how to approach the off-season with intention, not just to rest, but to reset. You’ll learn: How long to take off from running (and why) The best way to reintroduce easy mileage How to rebuild to 75–80% of your peak volume without burnout Wha...

May 19th - May 25th In this episode, I recap race results from a handful of athletes, sharing their performances, training challenges, and what we can learn from their experiences. I talk through some key mental strategies, how to adjust for weather, and why delayed gratification is such a valuable part of training. I also share a few practical workout tips, some motivational quotes, and hopefully...