DB Performance Running Podcast

In this episode, I’m diving into what my marathon training has looked like lately as I get ready for Grandma’s. I talk about the highs—like seeing real fitness gains—and the lows, like dealing with that classic marathon fatigue that sneaks up over time. I get into how I’ve had to tweak my recovery, what’s been working (and what hasn’t), and share a few thoughts on recent threshold workouts, track...

In this episode, I dive into the concept of lactate threshold and why it’s such a crucial part of smart run training. I break down the physiology behind it, clear up some common misconceptions, and explain why threshold work is one of the most effective ways to improve your performance. I’ll also share some personal insights on how I incorporate threshold workouts into training — especially for ma...

In this episode, I recap recent race results and workouts from my athletes, highlighting their performances, challenges, and wins. I talk about how weather conditions can impact race outcomes, the role of mental resilience in both training and racing, and share some takeaways on effective training strategies. I also include a few recommendations—both a podcast and a product I’ve been using lately....

7 weeks to go! I'm rolling off my Marathon WIN and back into a full week of training. Today I'll talk you through the week in full, including one fartlek session and a long run workout, amidst an otherwise normal week!

This episode recaps the last two weeks of racing amongst our athletes, 4 amazing workouts out of the week, and a full list of general guidance, tips, and thoughts I've had over the last week! Link to NN running video - https://www.youtube.com/watch?v=CeN1FeJIygQ&pp=ygUPbm4gdGhlIGxvbmcgcnVu

Have super shoes peaked? Or is there still room to get a faster shoe? In this episode, I break down a new study that puts Puma’s prototype Fast-R 3—designed using computational optimization—head-to-head with top-tier shoes like the Alphafly and Adios Pro Evo. The results? Every runner tested had their best running economy in the FR3. We’ll unpack what makes this shoe different, how it was built en...

8 weeks to go! 93 miles down, 2 solid workouts, and a Marathon WIN!! Listen in to learn more about where my mind and body are with only 2 months to go.

Week of April 21 - 27th Hello! The team had a huge weekend of racing with the bulk of our runners racing the London Marathon! London Marathon was a hot one (more on that in the pod), but we also had some great conditions in NYC, Eugene, Oregon, and even in magical Big Sur, California! So, enjoy the listen as we break down each of those athletes' performances and as always go through the workou...

Another week of honest training down! Listen in to hear my day-by-day breakdown of training as I build towards Grandma's Marathon in June!

In this episode, I break down 13 (+1) of the biggest changes that helped me grow as a runner — from running more often, to shifting my mindset, to changing the workouts that I do. These aren’t quick fixes or magic workouts — they’re simple habits and lessons that made a real difference over time.

This week on the pod, we're recapping race results, workouts, and training tips from my thoughts and learnings this week. Race Highlights Aaron PRs at Run the River in 3:34:07, closing strong with a final 0.2 under 7:00 pace. Sydney takes on the Traprock 50k , finishing 28th overall on a technical Connecticut course. Boston Marathon roll call: – Phil crushes it with a 2:47:35 PR, closing with...

10 weeks left to Grandma's! Training is still simmering along, and I'm happy and healthy with the progress up to this point! Take a listen to hear more on my not-so-secret training, and gain some insight into how I'm training for my favorite running distance!

Today I'm ranting about my favorite time of workout - the fartlek! And more specifically, the alternating fartlek, aka Over/Unders or On/Off workout! I love these sessions. If i had to pick one type of workout that I could do every week, it would be some variation of an alternating fartlek session. These have been a key to my development as a marathon runner, helping me achieve a 2:16 marathon and...

Week of April 7th - In today's episode, I dive into a week of race highlights of distances ranging from 4 .2 miles to Marathon! I also break down key half-marathon-specific workouts for those athletes prepping for a halfer this Spring! I also share some practical tips based on this week's learnings and conversations with you!

Another week down! Give today's ep a listen to learn more about my week of training, my takeaways, and my pieces of advice that you can use during your training as well.

Stuck between which ASICS supershoe model is best for you? I've tried them both. Listen to hear my experience with both models so that you can pick the shoe that best suits your next workout or race.

In this episode, I’m diving into something I see all the time in athletes—and something I’ve wrestled with myself: fishing for confidence. That urge to prove you're ready, to show you're fit by pushing workouts harder than they need to be. But the truth is, forced confidence never sticks. It’s fragile, and it fades. I talk about where real confidence actually comes from—consistent work, tr...

Week of March 31st - In today's episode, I dive into a week of race highlights of distances ranging from 4 miles to 30km! I also break down a couple of effective workouts of the week and share training insights based on patterns I’m seeing in my athletes' progress. Plus, I offer practical tips based on this week's learnings.

Do you do your strides? Today, I'm going to walk you through the role and value of doing strides within your weekly training program. You will learn exactly what they are, why we do them, how to do them, and when to do them.

12 weeks until the big one! This week was a "down" week for me as I reduced training volume after pushing it the previous two weeks. I also did a 10k on the track! Listen in to hear how that went and the key lessons I learned from that race. Overall, I had a mixed bag type of week, but I'm more motivated than ever to make the right changes and choices to become a better runner this S...

Week of March 24th - In today's episode, I dive into a week of race highlights race distances ranging from 5k to Half Marathon. I also break down a couple of effective workouts of the week and share training insights based on patterns I’m seeing in my athletes' progress. Plus, I offer practical tips based on this week's learnings.

Tempo runs are one of the most effective workouts for building endurance, strength, and race-day durability—but only if you do them right. In this episode, we break down what a tempo run actually is, why so many runners get it wrong, and how to execute it properly for different race distances. We’ll also dive into the science of durability and how tempo training can help you stay strong deep into...

Week of March 17 - 23 Join me today as I breakdown my week of training as I prepare for Grandma's Marathon this June. Every detail is included!

Week of March 17th - In today's episode, I dive into a week of race highlights race distances ranging from 5k to Half Marathon. I also break down a couple of effective workouts of the week and share training insights based on patterns I’m seeing in my athletes' progress. Plus, I offer practical tips based on this week's learnings.

Hey everyone! If you've ever seen Foundational Tempo Run 1,2, or 3 in your schedule you've probably scratched your head and wondered what that means. Today I'm going to talk you through what they are, why we do them, when we do them, and specifically, how to do them. Enjoy!