The Middle Miles

What really matters and what doesn't matter in the lead up to race day? As athletes, we pour our heart and soul into training, but leading up to race day, it's easy to get caught up in worries that don't impact our performance.  In this episode, we talk about what to focus on and what to leave behind.  This is more than just "controlling the controllables." It's breaking down the myths and emphasi...

When we started this podcast 5 years ago, we wanted to bring some realness into  triathlon and run podcasts.  To show the good, the bad, the ugly; the massive successes and the oh-so-embarrasing failures.  We wanted to pull back the curtain on training and racing- to make it less serious but also at the same time, to show that you can laugh and struggle and still go out there and kick some ass.  T...

7 Days of Riding.  From one coast of Spain to the other.  Through the Pyrenees Mountains.  55,000 feet of climbing. That's the Trans Pyr Stage Race and Angela just got back from completing it.  So what does it take to not only train for something like this, but also actually race across the Pyrenees?  From fueling to recovery to 7 days of epic riding, we cover it all in here !  Have a listen! http...

What drives you to race? What's your why? That's the question Angela faced before she even lined up to the start of Ironman Lanzarote this year.  Diagnosed with a virus that had been brewing in her system for weeks without her knowing, Angela made the choice (with her doctor's permission) to start the race and see what she had in her.  She had a great swim and bike and ended up crossing that finis...

The Traka is a 3 day gravel event that takes place in one of the meccas of riding in Spain: Girona.  This year's race marked Angela's return to gravel racing after an almost 2 year hiatus.  With over 2600 meters of climbing in 200km, this race reminded Angela that gravel racing is so different than Ironman racing.  In fact, she may (or may not) have called Ironman racing "soft" in this podcast.  T...

It was a banner day for PRs and BQs at the Boston Marathon this year! Cool weather, party cloudy skies, and a tailwind!  In this episode, Amy recaps her race and her 11 minute BQ for next year.  This is Amy's favorite race in the whole world, so step into the magic that is Boston :) 

It's time to revist fueling- not for training and racing (though we do touch on that)- but the day in, day out fueling that can make or break a session, a week, or even a year.  We talk about macronutrients, whether to track your food, what underfueling actually feels like, and more. Athletes often grapple with the question: "Am I fueling my body correctly?" This is especially true during peak tra...

The build and peak phases of training are where a lot of fitness gains happen, but unfortunately, those phases are where a lot of injuries happen. In this episode, we talk about how to stay healthy when fatigue is high and workouts are demanding. As we like to say, where there is smoke...well, go look for it and stop that little fire in its tracks before it grows.  We talk about key habits that ac...

A couple of weeks ago, a blizzard basically brought New England to a standstill, and Cape Cod was hit even harder- no power and heat for three days.  So when power was restored, it got us thinking about not only weather-related training disruptions, but also ANY training disruptions.  From illness to injury to just life- what do you do when you can't train consistently and how do you get back on t...

This episode is for anyone who thinks an Ironman is only for elites or people with unlimited time. We are here to debunk that myth and show you how you can train for an Ironman, even with a busy life. And you guessed it, it's about consistency. You don't need perfect weeks or long hours. We get into the specific details in this episode- how to build a program week by week, how to approach run trai...

We have always said that belief + patience + consistency = success.  But we wanted to dive a little more into the idea of "belief."  Is it as simple as "believe and you shall achieve?"  Or is there more to it than that?  How do we, as coaches,  get athletes to believe in themselves and on the flip side, how do we instill that kind of confidence and optimism about our own performances? This episode...

We are BACK with part 2 of our run podcast, or as we like to call it "Running is simple but we complicate it."  In this episode, we talk about run form, strength training for runners, finding your top end speed, and weight and running.  Lots of great info in here.  Have a listen! 

Welcome to Season 5 of the IRaceLikeAGirl podcast and Happy New Year! Thank you for listening, messaging us, and sharing the love for this podcast.  In this episode, we share our thoughts on how to approach your 2026 racing and training season.  From embracing the unexpected, to how to define success, to overcoming plateaus- we've got you covered to make 2026 a year that motivates, inspires, and l...

The thing about running is.... it's easy, but we make it complicated.  In part 1 of a 2 part episode, Angela and Amy discuss WHY we overcomplicate running and how to get faster, stronger, and more durable in 2026.  Some topics covered: The Importance of Easy Running Naivgating Run Zones Heart Rate and Perceived Effort Programming for Different Kinds of Runners The Inlfuence of Social Media on Runn...

The thing about swimming is... that it's complicated.  There is a complexity to swimming that can cause many swimmers to overthink their swim form and then become frustrated with lack of progress. The trick is to think about it just enough to be curious and enjoy the process without getting too caught in the weeds.  Some topics covered in this episode: testing and measuring swim progress body posi...

We are so excited to welcome back professional triathlete Dede Griesbauer, who just raced her last pro race at Ironman Arizona at the age of 55.  Dede has been a role model in sport since she was a collegiate swimming phenom at Stanford, with a (not-so-brief) stint in the 90s as an equity trader on Wall Street, before finding her way to professional triathlon in 2005.  In this episode, we talk abo...

Should your off season and early base building season be structured or totally free...or a mix of both?  In this episode, Angela and Amy compare where they are in their seasons and how they are approaching training during the month of November.  Which one do you think is a happy clam and which one feels like a sitting duck?  And where do you fall? Topics covered: Consistency over intensity  Enjoyi...

A broken derailleur, cold water, an insane bike course, porto potty shenanigans, olive trees for miles, and 6000 athletes over two days of racing- Marbella 70.3 Worlds had it all. This race was billed as the toughest 70.3 Worlds to date and we recap it all with Emmeline Watson.  Have a listen! 

81 years young and 3rd in the World for Short Course Triathlon!  In this episode, we interview Suzanne Wise, a teammate and now World Ranked triathlete.  Suzanne went to Wollogong, Australia to compete for Team USA in the Sprint distance and placed third.  We talk about her build and her race,  and how she almost wasn't even allowed to race when she went to rack her bike.  What does it take to do...

What exactly is the "off" season, what are its goals, and how long does it last?  Sometimes it's hard to take a break from training, but in this episode, we dive into WHY we take a break and how to approach the off season before you start your base work.  Off season isn't about sitting on the couch, it's about lowering the volume... not just in hours trained, but also in volume, aka- intensity. An...

The 2025 Ironman World Championship in Kona proved to be a day of survival of the fittest... or perhaps who was most able to handle the heat and conditions while trying to race at the highest level.  Coach and teammate Lindsay Long raced her first Kona, alongside 1600 other women. She is here to tell us all about it, in what we now know was the last women's only Worlds Championship...for now. From...

Why is it so challenging to be an older female endurance athlete and navigate the conventional health care system? In this episode, Angela and Amy share some of the health issues they have had to confront as they move through their 40s, and what they have learned.  This is not medical advice, just two female athletes who have dealt with iron issues, thyroid issues, sleep disturbances, and more.  L...

One of the character traits that elite athletes have is an insatiable curiosity to learn, grow, improve, and keep their training interesting.  Today we talk about being curious while training and how that helps athletes level up in their swim, bike, run and strength.  We discuss the difference between just going through the motion versus playing and trying new things when training.  We start with...

September and October can be strange months for athletes.  Some have finished their race season and are taking an early off season, while others still have some big races on the calendar.  And let's not forget about the end of summer :( [how could we?!?] The days get shorter...the air gets colder and  it can be tough to keep your motivation to train.  In this episode, we're diving into practical s...

What does it really take to qualify for the Boston Marathon? Grit? Speed? A fast course? How about… running the same loop ten times in a row? This past Sunday, Amy ran the Charles River Invitational, a 2.6 mile loop around the Charles River.  Same scenery. Not much crowd support. Pouring rain. One last shot on the last day to qualify for Boston for 2026.  We break down the strategy- from pacing to...