Running Rogue

In this episode, I talk about coach-athlete relationships and how to optimize yours. Whether you have an in-person coach, a virtual coach, or are following the schedule provided by a coach you don't know, I give you 3 pillars to optimize this relationship to best reach your potential from it. Those pillars are: trust, communication, and ownership. I drill into all three and give you tips to think...

In this far-reaching conversation, I catch up with Sasha Gollish after her new indoor mile world record for a 40+ year old athlete. We talk about the last 2 years of her training since she was on the show in December 2019 (episode 161). We cover super shoes, the Oura ring, readiness scores, racing the mile, and of course, how to run fast in your 40s. You will love this fun conversation with Sasha!

A listener slid into my instagram DMs (@roguechris) and asked me about my 5K/10K training for this spring. So, I decided to invite on my coach - Coach Cathy Casey - to discuss our approach for this spring block of work. Cathy coaches one of our Team Rogue groups in Austin, TX. She came to Rogue after spending 18 years in collegiate track and field where she eventually became head coach of the wome...

The tempo workout is perhaps the single most important workout you will do as an endurance athlete, especially for those racing half marathons and marathons. It's the cornerstone of building aerobic strength (aka endurance). And yet, there is some confusion about what the word means and how to apply it in your training. In this episode, I break it all down and give you the how-to guide for the tem...

The tempo workout is perhaps the single most important workout you will do as an endurance athlete, especially for those racing half marathons and marathons. It's the cornerstone of building aerobic strength (aka endurance). And yet, there is some confusion about what the word means and how to apply it in your training. In this episode, I break it all down and give you the how-to guide for the tem...

To quote Brene Brown, "choose the great adventure of being brave and afraid at the exact same time." For us, running is that adventure, and this episode is my ode to just that.  In follow-up to episodes 258 and 259, I continue my conversation on the feelings and emotions of running, this time by talking about fear and courage. What are the fears we face when setting big goals and chasing finish li...

Running technology and wearables have come so far since the days of the simple, Timex Ironman watches that could store 10 laps. Now, we have GPS watches, HR monitors, and other wearables that can track our biometrics 24/7.  Are we better off for it? I think so, yes, but only if we are careful in how we use these tools. In this episode, I give you five "dos" and five "don'ts" for how to use these t...

It's been a while since I've broken down the course for the Austin Marathon and Half Marathon, and I haven't done so since the course changed in 2018. Well, the race is coming up on February 20th so I give you the audio from an Instagram Live session I did on the @roguerunning page doing just that. My themes for this year are courage and precision, and for those racing, I encourage you to bring th...

Downhill courses like Boston or the Revel races require unique preparation in order to perform your best. In this episode, I give you 6 things to consider when prepping for a downhill or rolling course. Prepare your mind, and prepare your body to run fast and let gravity do its thing! To take advantage of my offer with InsideTracker for 25% off, go to www.insidetracker.com/runningrogue .  

In last week's episode, I talked about the medium long run (MLR) as fundamental to my process goals in 2022. In this week's episode, I talk about why the medium long run is so important and how to execute it most effectively in terms of timing, distance, and pace. Plus, I cover a listener question on what to do if you have to make adjustments or if something gets in the way of the MLR. Do you shor...

Happy New Year in 2022! In this episode, I take you behind-the-scenes on my running journey as I chase a big goal of my own. I talk about the process goals I've set for 2022 and how you might apply those concepts for your own running journey. If you focus on the process and the inputs, then the outcome will take care of itself. Here's to goal-smashing in 2022! For the offer in this episode, go to...

Continuing on the theme of last week's episode, this is my final episode of 2021. This week, I talk about the anxiety and peace of running and how to recognize and channel each into something productive. The anxiety of running is something that is normal with the primary question being: how can you channel it? As for peace, that feeling might be more rare so be sure to linger on it and learn from...

I am excited to be back to you after a mini hiatus around the Thanksgiving holiday. This episode is inspired by Taylor Swift of all people and her documentary, "Folklore: The Long Pond Studio Sessions" (which you can find on Disney+). You will have to listen perhaps to understand, but she inspired me to talk in more depth about the emotions and feelings that we feel in running and how to deal with...

In this episode, I answer a listener question: how would you define "junk miles?" Do they exist and if so under what conditions? I don't love the term "junk miles" so I give you an alternative term and two scenarios under which your miles would be considered "junk." In addition, I give my thoughts on the NYC Marathon and try to put Shalane's Project Eclipse in context. 

I often get questions about my coaching philosophy. Well, I first wrote it down and codified it in 2016, and now I am sharing it here in summary so that you can have it too. This episode represents the 12 key principles from training and racing that will help you achieve your long term potential. Are you ready to buy-in to the Running Rogue way? In summary, the core principles are... Training: 1....

In episode 120 in April 2019, I chatted with Molly about her aspiration to qualify for Boston and her heartbreaking near-miss in April 2018 at Mt. Charleston. In that race, she collapsed at mile 26.0 in the finishing straight and ended up in an ambulance, even though she was on track to comfortably BQ. Fast forward to October 2021 a couple of marathons and a pandemic later, Molly earned her Boston...

October 10th and 11th brought an epic return to marathon racing in the US via the Chicago and Boston Marathons. The conditions were tough for many, but the energy and magic were amazing anyway. I was in Boston to run and experience one part of that myself. In this episode, I break down my post-marathon musings that might be helpful in you processing your races too.

With fall races on the horizon again (or already done), you will soon be faced with the question: how do I continue to improve in my next training cycle? In this episode, I talk about 4 over-arching principles and 7 things to consider for finding improvement within your next cycle. For example, should you increase volume or intensity? Or should you add strength or focus on recovery?  I will answer...

Congrats to everyone who ran in the Berlin Marathon this past weekend. It is so amazing to see major marathons happening again after such a long break! With that as inspiration, I put together this episode with final tips for the London, Chicago, and Boston Marathons including general tips for all three races and individual tips for each one. I talk about course logistics, course strategy, and wea...

The long run might be the most important run in any half marathon or marathon training block. However if you want to get the most from your training cycle, you should be doing workouts within a few of these long runs to practice race pace, learn to run fast under fatigue, and build resilience to finish strong on race day. In this episode, I give you the do's and don'ts for building and executing t...

We have produced at least 7 episodes for this podcast on race planning for various courses throughout the country from flat like Houston or Chicago to hilly like NYC, Boston, or Austin. Those episodes have been very prescriptive and may or may not be applicable to the course you might face soon. In this episode, I give you 8 steps for building and executing your own marathon race plan in order to...

So you want to do a half marathon before your marathon? Or a 10K before your half marathon? Great, but let's talk about it... In this episode, I give you all the things to consider when doing a prep race including how to define and choose your goals for it, how to execute it whether you are racing all out or not, and of course, how to make sure it becomes an additive piece to the overall path to y...

Training paces and race paces are correlated, but they do represent separate and distinct decisions on the path to your goal. In this episode, I talk about 6 factors to consider when choosing your race pace - purpose, experience, race history, training results, risk tolerance, and of course, the conditions on the day.  Consider these factors, and then once you lock in a target, develop a race plan...

In episode #240, I talked about the importance of slowing down in order to achieve your full potential. Unfortunately, that is so much easier said than done for many athletes. In fact, I think this is the single hardest concept for any runner to embrace fully in their training. As a result, countless runners are hitting plateaus or are chronically injured. In this episode, I give you 6 things to d...

This topic might be the single biggest topic for questions that I get as a coach. What paces should I train at? How do these paces change with weather? What if I can't hit them? How should my training paces inform my race pace? What does this race result mean for my training paces? And I could go on... These are all good and valid questions, but many of them are underpinned by common misunderstand...