Recent Mentions
Emilia Benton joins the podcast! Emilia is a RISE teammate and shares her experiences of training with a team virtually, the greatest lesson learned from working with Nell Rojas, Elite Runner + Run Coach, shares her Fall goals and so much more. The power of the running community runs strong in this episode, enjoy!
Articles mentioned in today’s podcast: https://www.runnersworld.com/training/a34533062/running-less-to-avoid-overtraining/
https://run.outsideonline.com/training/marathon-training-camp
PARTNER DISCOUNTS AND LINKS:
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Boulderthon: FRIENDOFSARA20 for $20 off your registration for the half and marathon distances
Senita’s Athletes: SAYRAHRUNSHAPPY for 15% off your entire order
Show notes57m
Episode 19 - Just Some Great Running Advice
This episode just has some great running advice. Hence the name of the episode. This isn't an exhaustive list... it's just some great running advice. I've got more. This is just some of what I got. I can't give you everything on episode 19. You wouldn't come back for episode 20 and I want you back. And that's not all this episode has! I go over... in detail... the Chicago Marathon weekend... which was awesome. There is also the mail bag AND another Mindful Minute with coach tammie. It's an all around great episode.
00:00 Intro and Chicago Marathon Weekend Recap
22:15 Just Some Great Running Advice
44:00 Mailbag
47:35 Mindset Minute with coach tammie of the how up society
49:35 See Ya Laters
Check out these links!
Check out the Chicago Marathon
Check out coach tammie of the show up society
Check out Pizzano in Chicago (three nights of spaghetti can meatballs)
Check out Sifan Hassan
Check out Joan Benoit Samuelson
Check out Valerie Constien on Instagram
Check out Jordan Hasay on Instragram
Check out Nell Rojas on Instagram
Check out Kelvin Kiptum on Instagram
https://www.pizanoschicago.com/locations/chicago-loop/
Cheers and thank you for listening!
Coach Bennett
Be sure to send any and all questions and comments to the mailbag:
Coach Bennett’s Podcast
9220 SW Barbur Blvd STE 119, #322 Portland, Oregon 97219
Get all the details about the Best Runner Ever Winter Edition and Best Runner Ever Summer Edition programs and learn how you can be a part of it here: https://showupsociety.com/brewe
be sure to check out the Two Coach Bennetts Merch Store for t-shirts, hoodies, coffee mugs, pint glasses and more! - https://twocoachbennetts.com/merch
And if you need even more Coach Bennett in your life you can scratch that itch by subscribing to the Coach Bennett’s Newsletter.
You can also listen to the Two Coach Bennetts Talking podcast on Apple Podcasts or on Spotify Podcasts
Or you can follow on Instagram: @coachbennett
TikTok: @CoachBennett
Check out Coach Bennett on Cameo for any messages of inspiration or motivation or birthday wished or pep talk for you or friends or family or teammates: ...
Show notes51m
After Nell Rojas finished the Boston Marathon her running life has been a whirlwind. In this episode, she bring her trademark honesty and dives into all of it: Getting back to top fitness after Boston, investing in her health by working with nutritionist and upping her carb intake, and the onset of a stress fracture in her foot that altered her plans and left her with plenty of uncertainty.
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Show notes35m
This week, we answer the most asked questions in the world of running and mindset!
In order, we discuss the following:
- If you are just starting or want to keep it simple, what are 2-3 types of runs to focus on?
- Heart Rate! How to manage it and the mindset when you’re starting at the bottom (or over again) after an injury or long illness.
- Ideas on a strong mindset during long and tough marathon effort workouts?
- Mindset on race day, and how to get over running “fast”, specifically short distance racing?
- Favorite workout(s) for putting speed back in your legs?
- When do you strength train? After/on long run days? Easy run days? Why?
- Currently in marathon training and my marathon pace feels so hard. When should it feel easier?
- Best racing shoes? What to look for in different race distances?
Thank you for listening to this week’s episode! Every Thursday, new releases of the Elevate Your Running podcast are a place to gain information, inspiration, and accountability for running and life.
Listen to Next:
EP. 25 - The Benefits of Easy Running
EP. 47 - Mental Strength Training for Runners
EP. 50: Training Like an Elite w/ Nell Rojas
EP. 57 - Why Heart Rate Training? Guest Elisabeth Scott
Podcast Resources:
Elevate Your Running - https://elevateyourrunning.com/
The Feed (Sponsorship) - https://thefeed.com/teams/elevate-your-running
Connect w/ Sara - https://www.instagram.com/sayrahrunshappy/
Connect w/ Austin - https://www.instagram.com/austinmyers12/
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Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
Show notes1h 13m
At last week's Boston Marathon, Nell Rojas went up against some of the world's best after a less-than-ideal build and did her thing. Nell ran a 2:24:51, a personal best, which was good for 14th overall and 3rd American. Two weeks before Boston, Nell finished 3rd at Cherry Blossom 10 Miler (USATF Championship). In this episode we detail the training that led to these performances as well as the race tactics and details that defined them. Nell displays her trademark candor and good humor in describing all of it!
In the second half of the episode we hear from CJ Albertson. CJ ran a gutsy race that proved to far more impactful that his 12th place overall finish (4th American).
We dive into all of it while talking at length about his well-crafted IG post detailing his experience:
"2:10:33- 12th place at the Boston Marathon
On paper, a mediocre result. With analysis, a poor result- with a 62:20 1st half split, then fading hard for a 68:13 2nd half.
But this race was special. For awhile now, it’s been difficult to enjoy running or really anything in life- and I’ve had this feeling that I’m not exactly myself- like my life and personality has been filtered in grayscale. This weekend in Boston was full of vibrant color. Running 15 miles with the world’s best marathoners, far faster than I’ve ever ran before- felt right, and I felt like me. It’s hard to describe, but the genuine joy, peace, and fun I experienced during the race hit me in a way that I could only interpret as “this is who I am”.
Yesterday, I wasn’t fit enough to race a full 26.2 with the world’s best- and many would say I should’ve ran the first half slower (including me before the race). Analytically, they are correct. But I was rewarded anyway. I was reminded of who I am, the greatness I was created for (not just in running), and the joy of running and life.
We all have greatness within us. We may not have achieved it yet, haven’t mastered the habits/discipline necessary to get there, and sometimes may not even feel it’s true- but it’s still who we are. Time to live it out."
Sponsor:
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_ _ _
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Show notes1h 39m
The Road to the Trials has returned for season three and we are fired up! We will be bringing you a yearlong, behind the scenes, look at the training and racing of some of America's best runners as they prepare for the Olympic Marathon Trials on February 3, 2024. In this amazing season we will be following Nell Rojas, CJ Albertson, Sara Vaughn, Dani Moreno, Nico Montañez, Carmen Graves, Ramiro “Curly” Guillen, and Jereny Rivera.
In this episode we are joined by Stefanie Flippin and Peter Bromka. Stefanie is a professional ultra runner and doctor who co-owns her own practice. She was also featured in season one of Road to the Trials! Peter is one of the best running-focused writers in the country and has chronicled his own quest for an OTQ over the past five years. In this episode the three of us dive into the eight runners that we will follow this season while Stefanie and Peter share what they learned from their own journeys and their thoughts on the year ahead.
Follow season three's runners:
Nell Rojas: https://www.instagram.com/nell_rojas_running/
Sara Vaughn: https://www.instagram.com/smevaughn/
Dani Moreno: https://www.instagram.com/dan_yell_a/
Carmen Graves: https://www.instagram.com/carmenpelar/
Jereny Rivera: https://www.instagram.com/lolspacemonkey/
CJ Albertson: https://www.instagram.com/cjalbertson
Nico Montañez: https://www.instagram.com/montanez.nico
Ramiro "Curly" Guillen: https://www.instagram.com/deejaycurly/
Sponsors:
Thank you to Lagoon for sponsoring this episode and for their truly amazing pillows! Take their two minute quiz and learn which pillow is perfect for you and the way you sleep at https://lagoonsleep.com/rambling and save 15% by using code RAMBLING at checkout.
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Show notes1h 7m
Nell Rojas is an American elite marathon runner for Nike, coach, and business owner for Rojas Running. She joins EYR to discuss key aspects of her background in the sport, as well as her present-day life as one of the top women’s marathon runners in the world today!
Key discussion topics include:
- How Nell’s training has evolved over the years, and her thoughts on meeting the specific needs of each athlete.
- The value of strength training and why Nell integrates lifting into her routine as an athlete.
- Mental strength and resilience through hard workouts and harder times as an athlete and business owner - Nell's internal dialogue and how we all can be stronger from the inside out.
This episode is jam-packed with thoughtful information and important perspectives for athletes of all levels. We’re extremely grateful to Nell for sharing her time with us this week. Learn more about Nell here and continue to follow along with her career in running!
If you enjoyed this podcast, let us know by leaving a review, subscribing, and reaching out to us on social media! Find out more about Sara and Austin below, and join us again next week - new episodes every Thursday!
Resources:
–
Track: Chicago — Jey Co [Audio Library Release]
Music provided by Audio Library Plus
Watch: https://youtu.be/MNbfbvZR10A
Free Download / Stream: https://alplus.io/chicago
Show notes1h 2m
Nell Rojas joins the CITIUS MAG Podcast for the first time after finishing as the top American at the Boston Marathon for the second time in a row. The Boulder-based running coach placed 10th over in a new personal best of 2:25:57 – which took 75 seconds off her time from her sixth place finish last October in Boston.
In this episode, we go through her build-up to this race which wasn’t perfect and then the decision-making process into leaving her contract with Adidas that she signed in April to run in a pair of Nike VaporFly shoes.
We touch on the conversation around unsponsored runners since her decision to ditch the contract has been a topic of discussion on Twitter and message boards. Plus: Why representation matters for her as a Latina on the start line of these major races, where she sees herself in the U.S. marathoning scene + much more. Outside of running, she’s a strength and running coach based in Boulder Colorado.
For this episode, I’m joined by David Melly for a crossover episode with the Run Your Mouth Podcast.
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Show notes1h 3m
Welcome to Episode #333 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.
Show Sponsor: UCAN
Take your performance to the next level with UCAN Energy and Bars made with SuperStarch® UCAN uses SuperStarch instead of simple sugars to fuel athletes. UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products. Steady energy equals sustained performance!
Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly! Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co
In Today's Show
- Endurance News
-
- April 18, 2022 Boston Marathon results
- Who Wore What? These Were the Top Shoes at the 2022 Boston Marathon
- What's new in the 303
-
- Ride the Rockies update - 7 days / 50 porta pot
Our News is sponsored by Buddy Insurance.
Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy’s mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.
Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast. This is accident insurance not health and life insurance. Go to buddyinsurance.com and create an account. There's no commitment or charge to create one. Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day. Check it out!
Endurance News:
The Boston Athletic Association (B.A.A.) has announced more than 140 athletes will compete at the 126th Boston Marathon as part of the John Hancock Professional Athlete Team. Olympians, Paralympians, and global marathon winners will race from Hopkinton to Boston on April 18 and will be the first race held on the traditional Patriots’ Day date since 2019.
The Boston Marathon made history last year by becoming the first Abbott World Marathon Major event to offer equal $50,000 course record bonuses across open and wheelchair divisions, and the first event to provide a designated prize purse for athletes with upper limb, lower limb, and visual impairments. For the 37th year, prize money awards will be provided by principal sponsor John Hancock.
The full international field, including the Para Athletics Divisions field top contenders, can be found below.
Who Wore What? These Were the Top Shoes at the 2022 Boston Marathon
Ever since the first carbon-plated super shoes hit the roads, they’ve dominated the pro running conversation. With any speedy performance, we want to know: What latest shoe technology were they wearing?
That was certainly the case for Monday’s thrilling Boston Marathon where Peres Jepchirchir and Ababel Yeshaneh fought until the very last mile for their glory moment. In the end, it was Jepchirchir who out-kicked Yeshaneh 2:21.01 to 2:21.05.
In the context of super shoes, though, it may as well have been a head-to-head battle between Adidas and Nike, two Goliaths in the space. And though Nike had more racers finish in the top 15 wearing its shoes, the eventual 2022 Boston Marathon champion was wearing a pair of Adidas Adizero Adios Pro 2’s.
Curious what the other ultra-fast women were racing in on Marathon Monday? We tracked down the 6 shoes that were worn by the top 15 women.
RELATED: American Original: Why Nell Rojas Broke Her Adidas Contract Right Before Placing 10th at Boston
Adidas Adizero Adios Pro 2 | $220
adidas-adizero-adios
Who wore it?
Along with 2022 Boston Marathon champion, Peres Jepchirchir, fellow Kenyans Viola Cheptoo (6th place) and Joyciline Jepkosgei (7th place), and ninth place Charlotte Purdue sported the German shoe.
Nike Vaporfly Next% 2 | $250
nike-zoomx-vaporfly-2
Who wore it?
Who didn’t wear the fabled Nike super shoes? First and second runners up, Ababel Yeshaneh and Mary Wacera Ngugi sported Nikes along the Boston Marathon course, followed by fourth and fifth place runners Edna Kiplagat and Monicah Ngige. Degitu Azimeraw (8th place), Nell Rojas (10th place, first American finisher), and Bria Wetsch (15th place) round out the list of top 15 Boston finishers that raced in Nikes on Monday.
Saucony Endorphin Pro 3
saucony-endorphin-pro-3
Who wore it?
Malindi Elmore, the 11th place finisher, was the only top 15 competitor to sport this new style from Saucony.
HOKA Rocket X 2
close up of Stephanie Bruce's unreleased HOKA Rocket X 2 shoes from the Boston Marathon
126th Boston Marathon April 18, 2022 (Photo: Kevin Morris)
Who wore it?
Second American finisher Stephanie Bruce rocked these brand-new (not available until next year) shoes from her long-time sponsor. She came in 12th overall in 2:28:02.
RELATED: The Best Women’s Racing Shoes Available This Year
Brooks Hyperion Elite 3 | $250
brooks-hyperion-elite-3
Who wore it?
Desiree Linden finished her ninth run at the Boston Marathon in 2:28.47 in this new edition of Brooks carbon-plated super shoe.
Puma Fast-R Nitro Elite
puma-fast-r
Who wore it?
Minnesota-based Dakotah Lindwurm came in 14th in 2:30:42 wearing the Puma Fast-R Nitro Elite, a shoe that is not yet available in America.
2022 Boston Marathon results
Women
- Peres Jepchirchir (KEN) — 2:21:01
- Ababel Yeshaneh (ETH) — 2:21:05
- Mary Ngugi (KEN) — 2:21:32
- Edna Kiplagat (KEN) — 2:21:40
- Monicah Ngige (KEN) — 2:22:13
- Viola Cheptoo (KEN) — 2:23:47
- Joyciline Jepkosgei (KEN) — 2:24:43
- Degitu Azimeraw (ETH) — 2:25:23
- Charlotte Purdue (GBR) — 2:25:26
- Nell Rojas (USA) — 2:25:57
- Des Linden (USA) — 2:28:47
DNF. Molly Seidel (USA)
Men
- Evans Chebet (KEN) — 2:06:51
- Lawrence Cherono (KEN) — 2:07:21
- Benson Kipruto (KEN) — 2:07:27
4; Gabriel Geay (TAN) — 2:07:53
- Eric Kaptanui (KEN) — 2:08:47
- Albert Korir (KEN) — 2:08:50
- Scott Fauble (USA) — 2:08:52
- Jemal Yimer (ETH) — 2:08:58
- Elkanah Kibet (USA) — 2:09:07
- Kinde Atanaw (ETH) — 2:09:16
- Lemi Berhanu (ETH) — 2:09:43
- Geoffrey Kamworor (KEN) — 2:11:49
- Yuki Kawauchi (JPN) — 2:12:55
- Jared Ward (USA) — 2:15:24
- Jake Riley (USA) — 2:30:48
DNF. Lelisa Desisa (ETH)
DNF. Birhanu Legese (ETH)
DNF. Sisay Lemma (ETH)
What's New in the 303:
Video of the Week:
5k Bike Race l Sarah Crowley & Emma Pallant-Browne 🔥
Closing:
Thanks again for listening in this week. Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it!
Stay tuned, train informed, and enjoy the endurance journey!
Show notes24m
Elaina Tabb ran her debut marathon in Boston this past fall where she placed 12th and was the second American behind Nell Rojas. She ran a 2:30:33 in Boston and she is running it again in a few weeks! Elaina recently announced that she is sponsored by Adidas. She lives in Pittsburgh and is a ... more »
Show notes52m
I recently had a conversation with Nell Rojas, 6th-place finisher and top American at last fall’s Boston Marathon. She’s currently getting ready to line up for this year’s race on April 18. We covered a lot in this one. Nell filled me in on where she’s at in her Boston prep and how it’s differing from her approach last fall. We talk about the role running has played in her life and how that’s evolved over the years. We discussed identity and why “runner” isn’t even one of the first ways Nell introduces herself. She told me about her relationship to her dad and coach, the legendary Ric Rojas, we talked coaching and what she’s learned from the amateur athletes she’s worked with, and a lot more.
This episode is brought to you by:
— New Balance. If you’re looking for a go-fast shoe for workouts and maybe even racing, look no further than the FuelCell Rebel v2. It’s lightweight, low to the ground and incredibly lively. It’s available in both men’s and women’s sizes on newbalance.com or at your local run specialty retail store.
— Precision Fuel & Hydration. I’ve been a devotee to Precision products for the past 4 years and my last few marathons wouldn’t have gone as well without them. Go to precisionfuelandhydration.com and take their free online Sweat Test or use the Carb Calculator to get a personalized hydration and nutrition strategy. Get 15% off your first order by using the code TMS22 when checking out.
— The Atlanta Journal-Constitution Peachtree Road Race. Member and lottery registration is GOING ON NOW. The race will take place on Monday, July 4. Atlanta Track Club members receive guaranteed and lowest price entry. Non-members must enter through the lotter. In-person registration is ONLY open until March 31. Virtual registration is open until May 31. You can register today at ajc.com/peachtree.
Click here for complete show notes, sign up here to get the morning shakeout email newsletter delivered to your inbox every Tuesday, and/or join our growing community on Patreon, where you'll also gain access to exclusive content like The Weekly Rundown, my Patreon-only podcast with Billy Yang, a live monthly Coaches' Corner discussion, and other perks that pop up from time to time.
Music and editing for this episode of the morning shakeout podcast by John Summerford.
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Show notes1h 5m
If you're anything like me you've had a chance to view some of the amazing YouTube footage that Sweat Elite has published over the past six months. They've chronicled the training of some of the best runners in the world in a captivating fashion. Runners like Eliud Kipchoge, Paul Chelimo, Nell Rojas, Molly Seidel, Jim Walmsley, Jake Riley, Joe Klecker, Frank Lara, Craig Engels, Parker Stinson, and many more.
In this episode we speak to the man behind the camera - Matt Fox.
Matt is a former 1:48 800m runner from Australia. Over the past five years he has taken on an entrepreneurial role in the running space that is paying dividends. Not only that, he is now a sub-elite marathoner! Matt will competing at the Chicago Marathon next weekend. With a PR of 2:24, he is looking to break the 2:20 mark.
In this episode we talk about what he has learned from the worlds best, transitioning to the marathon, and embarking on a worthwhile entrepreneurial venture.
Learn more about all things Sweat Elite at www.sweatelite.co and watch their videos at www.youtube.com/channel/UCVp8WxPmfh4dD9iLRjCFgLQ.
Sponsor:
The VCU Health Richmond Marathon returns to downtown Richmond, Virginia, on Saturday, November 13th. Whether you take part in the marathon, CarMax Richmond Half Marathon, or Allianz Partners 8k, Richmond provides phenomenal course support, great fall scenery, and awesome finisher swag.
The marathon is a top 25 Boston Qualifier, and the course is mostly flat with some rolling hills, which is great for first-timers. And, best of all, there’s a downhill finish right on the riverfront. The VCU Health Richmond Marathon organizers know the running community is resilient and that your desire to cross a finish line remains strong.
Be a part of America's Friendliest Marathon and visit www.RichmondMarathon.org to register now. Use code RAMBLINGRUNNER to save $10 on your entry.
Follow Matt:
Instagram - @rambling_runner
Twitter - @rambling_runner
YouTube - www.youtube.com/channel/UCQ83E0U8M4V7klqZB8BF3wA
Rambling Runner Podcast Community Corner private Facebook group - www.facebook.com/groups/125544686229661
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Show notes55m
“The hardest step in anything is to start—that’s the hardest step. The second hardest thing is to stay with it. That sounds really obvious but I think keeping those two things in mind—you can’t stay with it until you start, so 1. Just get started, and then 2. When you stay with it, you’ll have days when you want to quit, and you’re like, ‘Is this worth it?’ whether it’s podcasting, whether it’s continuing on with the run, whether it’s being in a relationship. Staying with it is hard but that’s the second hardest part and you’ve got to keep working through that and I think having people who can help you with that, whether it’s in a mentorship role, whether it’s a training partner, or a partner, find those people, because I think it’s a lot easier to get through things—whatever it is—when you’ve got support from others.”Trying something a little different this week: I’m sharing a special crossover episode of the Grounded Podcast with Dinée Dorame featuring me as her guest. Dinée asked me questions no one has ever asked me in an interview before. We talked about my obsession with basketball, the early days of my journalism and coaching careers, diversity and inclusion in the running industry, and a lot more. I really enjoyed this conversation and I hope that you will too. You may remember Dinée from back on Episode 145 of the morning shakeout podcast, which came out earlier this year right before she launched her show, and I recommend checking that one out or revisiting it if you haven’t already. Dinée and I got connected late last year through the Tracksmith fellowship program, I’ve been mentoring her over the past 8 months or so on her own podcast journey, and she’s become like a younger sister to me—I think I’ve learned more from her than she has from me and she’s someone I respect and admire so much.Dinée’s podcast helps fill a huge gap in the running podcast space: Every week she explores the intersection between running, culture, land and community through long-form conversations with runners of all backgrounds and levels. You can find it in all the usual places you listen to podcasts if you search for the Grounded Podcast with Dinée Dorame, and you can also follow the show on Instagram and Twitter @groundedpod. She’s had some awesome guests thus far, including Meb Keflezighi, Jordan Marie Daniel, Ric and Nell Rojas, and my personal favorite: Billy Mills. Dinee’s voice is important. I am so proud of the work she’s doing and the impact it’s making in the running industry.Complete show notes: https://themorningshakeout.com/crossover-episode-mario-fraioli-on-the-grounded-podcast-with-dinee-dorameSign up here to get the morning shakeout email newsletter delivered to your inbox every Tuesday morning: www.themorningshakeout.com/subscribe/Support the morning shakeout on Patreon: www.patreon.com/themorningshakeout
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Show notes1h 18m
Nell Rojas is a professional marathon runner, Triathlete, OCR athlete, and endurance coach. Nell has been a high performer and finished top ten in the Olympic Marathon Trials this February.
During the episode we cover:
- The kind of mental preparation to compete for your best during a high stakes race.
- Different nutrition tactics for endurance performance.
- How to use plyos and strength training to improve your consistency as a runner.
Follow Nell @nell_rojas_running and rojasrunning.com
Follow along Reinforced Running
Apply for One-on-one Coaching here
IG Rich - @reinforced_running_rich & Josh @Ja_shua_ried
Twitter @ReinforcedRun
Join our private training group on facebook here.
Get your free Guide to faster running @ reinforcedrunning.com/runfaster
Show notes1h 14m
Carrie sits down with the winner of the 2019 Grandma's Marathon Nell Rojas! They chat about the race, her background as a steeplechaser / triathlete / obstacle course racer, and her goals for making the US Olympic Marathon team.
Show notes41m