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	Titre	Date	Durée
	What Are You Actually Training For? Complete, Perform, Compete	17 Oct 2026	01:07:40
Send us Fan Mail What are you actually training for? Every endurance athlete is trying to answer a question—but the training, expectations, and race-day decisions don’t always match it. Are you trying to prove you can complete the challenge, improve how well you perform, or pursue the highest realistic outcome available on race day? In this episode, Coach Justin breaks down the Complete → Perform → Compete framework and explains how each mindset changes the way you should train, execute, and define success. What You’ll Learn Why reliability should come before optimization How performance depends on execution, not fitness alone Why competing requires tactical decisions, calculated risk, and comfort with uncertainty How to tell when your goals, readiness, and training are out of alignment Timestamps 00:00 — Complete, Perform, Compete: the three questions 04:00 — Returning to racing and asking, “Can I do this?” 08:00 — The shift from completing to performing 10:00 — When a good performance still isn’t competition 14:00 — Complete: building reliable capability 25:00 — Perform: adding specificity and execution 31:00 — Why fitness alone doesn’t guarantee performance 35:00 — Compete: pursuing the highest realistic outcome 41:00 — Training athletes to make decisions under pressure 46:00 — Realistic potential vs. theoretical potential 58:00 — Aspiration, readiness, and the role of the coach 1:03:00 — What are you actually training for? For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com
	Is Zone 2 Training Overrated? What the Science Says	14 Oct 2026	01:11:36
Send us Fan Mail You've been told to spend most of your endurance training in Zone 2. But does the science actually support Zone 2 as the best way to improve aerobic fitness, burn fat, and build endurance? Zone 2 training works. But effective doesn't always mean optimal. And for athletes with limited training time, following a popular training method without understanding its limitations could mean missing opportunities to improve. In this final installment of our three-part Zone 2 series, Coach Justin and Coach Katie examine three major scientific claims about Zone 2 training and explain what the research means for runners, cyclists, triathletes, and developing endurance athletes. What You'll Learn Is Zone 2 really superior? What the research reveals about mitochondrial adaptations, fat oxidation, and VO2 max. Are you spending your training time effectively? Why workout duration, intensity, and recovery must be considered together. Why copying elite athletes can backfire. How training volume, experience, and available time change what works. Durability before optimization. Why consistency and progressive training matter more than chasing the perfect training zone. Timestamps 00:00 – Training updates and managing competing goals 08:28 – The three scientific claims behind Zone 2 training 13:32 – Mitochondrial adaptations and aerobic development 17:58 – How much Zone 2 training is enough? 23:38 – Balancing intensity, recovery, and workout sequencing 28:29 – Is Zone 2 optimal for mitochondrial development? 32:36 – Why beginners should prioritize durability over training zones 38:22 – Fat oxidation, fuel utilization, and fat loss 50:49 – Effective vs. optimal: Why the distinction matters 53:14 – Zone 2, VO2 max, and diminishing returns 01:00:46 – What the research doesn't establish and how to apply it Continue the Zone 2 Series: Episode 122 – Understanding Zone 2 Training Episode 124 – Zone 2 Isn't Enough: The Other Zones Matter For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com
	Highway to HYROX Episode 3: Why Threshold Training Matters	08 Oct 2026	00:56:53
Send us Fan Mail How do you build the speed you can sustain through eight runs and eight demanding workout stations? In episode 3 of Highway to HYROX, I share the latest updates as I prepare for my first HYROX race—including lessons from a recent 5K, balancing running with strength training, and recognizing when competing goals become too much to recover from. Then, I dive into why I’m prioritizing lactate threshold training for the running portion of HYROX. Drawing on emerging research and my endurance background, I explore how building sustainable speed may help me manage the demands of running between stations—and why practicing race effort on tired legs matters. In this episode, I discuss: Why I shifted my focus from chasing a faster 5K to preparing for HYROX. How threshold training fits into my running plan. Pacing strategies to avoid starting too fast. Using effort, heart rate, and pace to guide workouts. Examples of threshold sessions and ways to build them gradually. Why adequate carbohydrates, fueling between sessions, and recovery are essential. This is an honest look at how I’m approaching a new challenge: applying what I know about endurance training and sports nutrition while learning what works for me along the way. For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com
	Training Zones Explained: How to Use Zones 1–5 for Endurance Performance	06 Oct 2026	01:09:00
Send us Fan Mail Zone 2 gets most of the attention in endurance training—but it is only one part of the picture. In this episode, Coach Justin and Coach Katie break down training Zones 1–5, what each zone is actually doing, and why the right intensity depends on the athlete, the event, and the purpose of the workout. They also challenge some common assumptions around the “fat-burning zone,” Zone 3, heart-rate targets, and the idea that one training model works for everyone. What You’ll Learn Why training zones are better viewed as a continuum than hard physiological boundaries How Zones 1–5 differ in purpose, adaptation, fatigue cost, and race-specific value Why Zone 3 is not a “bad” zone—and why Zone 2 does not own fat oxidation or mitochondrial development How race distance, training volume, sport, and athlete experience should influence intensity distribution Timestamps 00:00 Why this episode goes beyond Zone 2 02:16 Three-zone, five-zone, and expanded training models 04:08 Why zone boundaries are not hard physiological lines 07:25 What zone-based training is really for 10:00 Zone 1: recovery, cross-training, and when going too easy can backfire 18:10 Zone 2: aerobic development and where it fits best 23:54 Zone 3: the misunderstood “gray zone” 32:17 Fat burning, fuel use, and what really happens above Zone 2 41:36 Zone 4: threshold work, lactate, and performance adaptations 54:38 Zone 5: power, VO₂ max, fatigue, and injury risk 1:01:48 Why no single zone should dominate every athlete’s training For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com
	Was My First Win Repeatable? Racing Again 14 Days Later	01 Oct 2026	01:09:53
Send us Fan Mail Two weeks after earning my first-ever win, I lined up again with a bigger question: was that performance repeatable—or was Patriot just one great day? Giant Acorn answered that question with rough water, wind, hills, accumulated fatigue, and another two-day race weekend. In this episode, I break down what the double podium really showed me about competing, recovery, race execution, and the difference between the workload you can handle and the workload that actually produces the best adaptation. What You’ll Learn Why performing well once is different from being prepared to compete repeatedly How I managed the 14 days between Patriot and Giant Acorn without trying to manufacture new fitness What rough conditions taught me about resilience, fatigue management, and measuring race performance Why successful results don’t automatically mean your training decisions were optimal Timestamps 00:00 — Giant Acorn and the question I needed answered 02:45 — Rough water, frustration, and the lesson from Jamestown 10:30 — Complete vs. perform vs. compete 18:00 — The training load behind four races in 12 weeks 20:00 — Recover, reload, sharpen, taper 25:00 — Was my training effective—or simply survivable? 31:00 — Saturday Aquabike: adapting to wind and terrain 38:00 — Second place, competitiveness, and gratitude 42:00 — Recovery between two race days 46:00 — Why training makes fatigue familiar 49:00 — Sunday: bike durability and racing off fatigue 54:00 — The progressive run that changed the weekend 1:01:00 — Double podium and what Giant Acorn proved 1:03:00 — Offseason priorities and what changes next For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com
	Zone 2 Training: When Easy Training Isn't Enough	25 Sep 2026	01:20:53
Send us Fan Mail Zone 2 training is everywhere—but what does Zone 2 actually mean, and should endurance athletes really build their training around it? In this episode, Coach Justin and Coach Katie break down why Zone 2 is harder to define than most athletes realize, why heart-rate numbers can create unnecessary confusion, and why the right intensity depends on your fitness, goals, available training time, and where you are in the season. Zone 2 matters—but it is a tool, not a complete training system. What You’ll Learn Why your watch may say you’re outside Zone 2 even when the effort feels controlled Why beginners can hurt their progress by obsessing over staying in a prescribed heart-rate zone How training changes when the goal shifts from completing → performing → competing Why easy training belongs in the plan—but eventually other intensities have to build the adaptations Zone 2 cannot Timestamps 00:00 — Why Zone 2 deserves a deeper conversation 06:14 — Why athletes get so confused about Zone 2 12:00 — Where popular Zone 2 training methods came from 20:17 — What Zone 2 actually means physiologically 27:23 — Heart rate vs. RPE: how do you know you’re in Zone 2? 33:26 — Lactate isn’t the enemy 41:05 — Why Zone 2 can look completely different between athletes 43:41 — New runners: stop obsessing over Zone 2 56:34 — Training stress matters more than the label 57:57 — Complete, perform, or compete: three levels of preparedness 01:04:06 — Why higher intensity still belongs in endurance training 01:12:58 — When Zone 2 makes sense in a training plan For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com
	Highway to HYROX Episode 2: How to Fuel for Hyrox- Training, Race Day, And Recovery	22 Sep 2026	01:01:01
Send us Fan Mail In Episode 2 of Highway to HYROX, I share an update on my training and take a deeper look at how to fuel for the unique demands of HYROX. If you want to jump right into the Nutrition content and skip my training recap and you go to about 31:30 on the podcast episode. Balancing running, strength training, race-specific workouts, and adequate recovery has required some experimentation. I discuss what my current training week looks like, why I’m prioritizing threshold running, and how I’m learning to adjust my schedule when fatigue starts to build. Then, drawing on my experience as a board-certified sports dietitian and longtime endurance athlete, I break down the nutrition strategies that can support HYROX training and racing. We cover: • Why HYROX athletes need both carbohydrates and adequate protein • How to adjust carbohydrate intake based on daily training demands • What to eat before and after HYROX workouts • Protein needs for supporting strength, recovery, and muscle maintenance • Hydration and sodium considerations • Whether carb loading is beneficial before a HYROX race • How to fuel when your race starts later in the day • Whether you should use gels or other carbohydrates during the event • Why trying to lose weight during a demanding training block can compromise performance HYROX combines endurance running with repeated high-intensity strength stations, making carbohydrates especially important for performing well. The goal isn’t simply to make it through the race—it’s to arrive properly fueled so you can maintain your effort from the first run through the final wall ball. For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com
	The Injury That Keeps Coming Back: What Body Asymmetry May Be Telling You	17 Sep 2026	01:19:40
Send us Fan Mail You can get stronger, follow the plan, hit your numbers—and still have the same side of your body keep breaking down. In this episode, Coach Justin and Coach Katie are joined by physical therapist Craig Depperschmidt to explore why endurance athletes are naturally asymmetrical, how repetitive training can magnify those patterns, and why recurring injuries may involve more than weakness or poor form. The conversation goes beyond muscles into movement, breathing, the brain, body awareness, and what it really takes to build durability for the long haul. What You’ll Learn Why the same side of your body may repeatedly become your “problem side” Why getting stronger doesn’t automatically correct the movement patterns underneath recurring injuries How single-leg training, body awareness, and movement variability can help athletes better manage asymmetry Why rigid, metric-driven training may be missing an important piece of long-term adaptability and durability Timestamps 00:00 — Why body asymmetry matters for endurance athletes 09:01 — What does it actually mean to be asymmetrical? 12:23 — Why endurance training can magnify imbalances 17:01 — When the same side keeps causing problems 19:41 — Asymmetry, durability, and injury-prone athletes 23:11 — Why single-leg and single-arm strength work matters 31:42 — Signs your asymmetry may be affecting movement 37:25 — What may be happening before mechanical breakdown 44:32 — Strength training progression for endurance athletes 55:05 — The connection between the brain and body 1:02:34 — Metrics, body awareness, and rigid training habits 1:14:53 — RPE, novelty, community, and becoming more adaptable Connect with Craig Depperschmidt, DPT, PRC: Craig is a physical therapist at ProActive Physical Therapy & Performance Center in Fort Collins, Colorado, and is Postural Restoration Certified through the Postural Restoration Institute. Learn more about Craig and his work: Craig’s website — Resilient Endurance Craig’s Postural Restoration Institute provider profile For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com
	Racing Twice in 24 Hours: What My Training Actually Prepared Me For	16 Sep 2026	01:17:28
Send us Fan Mail Training hard is one thing. Knowing whether that training actually prepared you to race is another. Coach Justin uses the Kinetic Multisport Patriot Race Weekend as a real-world test: an Olympic Aquabike on Saturday followed by a sprint triathlon less than 24 hours later. One race produced his first-ever win. The next exposed exactly where his training still falls short. This episode breaks down what the weekend revealed about bike fitness, run durability, race-specific training, tapering, and the role fueling and recovery played in being able to perform again the next morning. What You’ll Learn Why being fit enough to finish is different from being prepared to perform and compete What racing twice in 24 hours revealed about training volume, durability, and recovery How a breakthrough bike performance exposed outdated training zones—and a different limiter on Sunday Why the next step isn't automatically more training, but more specific training aimed at the weakness that matters Timestamps 00:00 — Two races, 24 hours, and the questions behind the experiment 05:30 — What did my training actually prepare me to do? 11:30 — Building durability through volume, frequency, and accumulated fatigue 20:00 — Bike, run, and swim preparation for Patriot 29:00 — Tapering to express fitness instead of building more of it 34:00 — Saturday: Olympic Aquabike and a breakthrough bike performance 42:30 — First place—and the shift from completing to competing 47:00 — Refueling and recovering for another race in less than 24 hours 51:00 — Sunday: what held up and what the sprint exposed 59:00 — The run reveals the missing piece 64:00 — Prepared to Complete vs. Perform vs. Compete 70:00 — What changes in training from here For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com
	Why Endurance Athletes Get Stress Fractures: Training Load, Underfueling and Bone Health	11 Sep 2026	01:17:04
Send us Fan Mail A stress fracture does not automatically mean you trained too much—or trained badly. For endurance athletes, bone stress injuries often develop when training load begins to outpace the body’s ability to recover, rebuild and adapt. In this episode, Coach Justin and Coach Katie break down the bigger picture behind stress fractures, including training progression, underfueling, low energy availability, aging, hormones, nutrient intake and strength training. If you are increasing mileage, returning to running, training through weight loss or simply wondering how a fit athlete can still end up with a bone injury, this conversation will help you understand what may be happening beneath the surface. What You’ll Learn Why a well-designed training progression can still lead to problems when fueling and recovery do not keep pace How low energy availability, rapid weight loss and hormonal changes can affect bone health Why cardiovascular fitness and strength do not automatically mean your bones are ready for running impact How strength training, progressive loading and key nutrients can help support long-term bone durability Timestamps 00:00 Why stress fractures are more complicated than “too much training” 06:05 How bone adapts, remodels and responds to load 15:15 Training load, recovery and nutrition: finding the cause 20:21 Rapid weight loss, GLP-1s and bone-health risk 26:25 Calcium, vitamin D, iron and other nutrients that matter 40:05 Low energy availability, RED-S and underfueling 45:32 Aging athletes, hormones and declining bone density 48:08 Strength training and loading bones as you age 54:27 Why running, cycling and swimming affect bones differently 56:05 Why being fit does not mean your bones are ready to run 1:03:34 High-volume training is not the real problem 1:05:44 Stress-fracture location and what it may tell you For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com
	Highway to HYROX Episode 1: Starting a New Training Journey	08 Sep 2026	00:35:51
Send us Fan Mail Highway to HYROX: Starting a New Training Journey What happens when a longtime runner and endurance athlete decides to step outside her comfort zone and train for something completely new? In this episode of The Endurance Athlete Journey, Katie kicks off a new series: Highway to HYROX. She’s training for her first HYROX race in Denver and taking listeners along for the entire experience—from figuring out what HYROX actually involves to learning how to balance running, strength training, recovery, and all of the unique demands of hybrid racing. Katie breaks down the HYROX format, including the running and functional fitness stations, and shares her initial thoughts about pacing, race strategy, and what makes HYROX so different from a traditional running race. She also walks through her current training week and the challenge of fitting two HYROX workouts, running workouts, a long run, strength training, and recovery into a busy schedule. But this series isn't about having all the answers. Katie is very intentionally approaching this as a learning experience. She doesn't consider herself a HYROX expert, and she isn't presenting her training plan as the right way to prepare. Instead, she's sharing what she's trying, what's working, what's challenging, and what she's learning along the way. If you've ever been curious about HYROX, wondered what it's like for a runner to transition into hybrid training, or simply enjoy following an athlete through the highs and lows of preparing for a new challenge, come along for the ride. The Highway to HYROX has officially begun! For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com
	Don't Feel Ready for Your Race? Stop Trying to Prove It	03 Sep 2026	01:20:29
Send us Fan Mail If one hard workout makes you wonder whether you’re actually ready for race day, you’re not alone. The mistake is assuming training should prove what you’ll be capable of when the race finally arrives. In this episode, Coach Justin and Coach Katie break down why race-specific work can create doubt, how accumulated fatigue can distort your perception of fitness, and why chasing certainty can lead athletes to do too much. The goal isn’t to eliminate uncertainty—it’s to arrive prepared enough to perform when it matters. What You’ll Learn Why a difficult workout does not automatically mean your race goal is unrealistic How trying to “prove” your fitness in training can create unnecessary fatigue and risk Why preparedness matters more than confidence or certainty on race morning How training for discomfort helps prevent doubt from taking over when racing gets hard Timestamps 00:00 When training creates insecurity about race day 04:43 Justin’s own doubts about race-specific bike power and fitness 15:31 How fear feeds insecurity during a training build 17:00 Why one hard workout can make athletes question everything 21:58 Why training should not be used to prove race-day fitness 27:51 The danger of doing too much just to feel confident 37:49 Confidence vs. preparedness 41:22 “We don’t train to make race day easy” 45:31 Learning to suffer well and preparing for discomfort 54:10 Why comfortable training alone won’t prepare you to race hard 1:03:35 How a coach protects athletes from themselves 1:09:48 Managing doubt when it inevitably shows up For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com
	Don’t Wait for the Last Race: Jim Logan on Stage 4 Cancer, Ironman and Just Keeping Tri-ing	27 Aug 2026	01:17:28
Send us Fan Mail What if you knew this might be your last race? Jim Logan was diagnosed with stage 4 metastatic colorectal cancer and told he might have six months to two years to live. Instead of stepping away from endurance sport, he kept training. Now, after chemotherapy, radiation, major surgeries, an ostomy, and repeated Ironman setbacks, he is preparing to race the Ironman World Championship in Kona. But this episode is about more than cancer or Kona. Jim challenges endurance athletes to stop assuming there will always be another race, another season, or another chance—and to recognize that the real value of this sport is often found long before the finish line. What You’ll Learn Why Jim believes you shouldn't wait for a crisis to start treating your time like it matters How endurance training prepared him for the “uninvited pain” of cancer, treatment, and surgery Why a DNF or disappointing race doesn't erase everything you gained through the pursuit How “Just Keep Tri-ing” became more than a mantra as Jim prepares for Kona with stage 4 cancer Timestamps 00:00 Meet Jim Logan: Stage 4 cancer and the road to Kona 07:02 Ironman DNFs, second chances, and the question that changes everything 10:22 What cancer taught Jim about today, tomorrow, and priorities 13:31 The symptoms he almost dismissed as normal training fatigue 16:33 Finish line → start line → the daily pursuit 22:03 “Cancer has my body. It cannot have my heart, mind, or soul.” 24:18 How endurance training prepared him for chemo, radiation, and surgery 30:16 Why performance isn't what ultimately defines the athlete 37:00 Faith, purpose, and finding meaning inside the diagnosis 43:22 Training is a privilege—and you may not always get to do it 51:55 Why worrying about race day can steal the joy from today 1:12:07 Jim's story changes Coach Justin's perspective on returning to racing Connect With & Support James Logan Want to follow James’ journey to Kona or support the mission behind it? Follow James on Instagram: @stage42025 Instagram – @stage42025 Support James’ IRONMAN Foundation fundraising: James is racing the IRONMAN World Championship in Kona while raising funds for the IRONMAN Foundation. Donate to James’ IRONMAN Foundation campaign Get James’ book, Just Keep TRI-ING: Just Keep TRI-ING: The Faith-Fueled Formula to Push Through Pain, Face Your Fears, and Finish Your Race Buy Just Keep TRI-ING on Amazon Proceeds from the book support James’ IRONMAN Foundation fundraising efforts. For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com
	Aging as an Endurance Athlete: Body Composition, Performance and Training for Longevity	20 Aug 2026	01:27:37
Send us Fan Mail If you’re an endurance athlete getting older, the goal isn’t to preserve the training you used to do. The goal is to preserve your ability to perform. In Part 3 of our aging athlete series, we look at what happens when an experienced athlete still wants to get faster, stronger, and more competitive—but their body no longer responds to training exactly the way it once did. We cover body composition, strength, speed work, recovery, and why the best training plan may be the one you can consistently absorb for years to come. What You’ll Learn Why changing body composition doesn’t automatically mean you need to lose weight How masters athletes can adjust volume, intensity, and recovery without giving up performance Why strength and consistency become increasingly important as you age How to keep pursuing ambitious goals without sacrificing long-term durability Timestamps 00:00 – Training updates and learning to let go of pace 14:24 – Body composition vs. body weight as you age 19:30 – Why being lighter doesn’t automatically mean performing better 29:05 – Stop trying to recreate what worked when you were younger 34:02 – Building muscle, losing fat, and the endurance training tradeoff 41:52 – Is improving body composition worth sacrificing aerobic training? 46:01 – Performance vs. longevity: Do masters athletes have to choose? 49:00 – Why a 7-day training week may not work for every aging athlete 53:58 – Consistency, injury prevention, and protecting future performance 56:00 – Sleep, stress, nutrition, and the recovery factors outside your training plan 1:03:33 – How strength training and speed work should change with age 1:19:25 – Bringing joy back into training as a masters athlete For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com
	Aging as an Endurance Athlete: Recovery, Injury Risk and Why Your Training Has to Change	13 Aug 2026	01:34:27
Send us Fan Mail Your body may not recover the way it used to—but the harder part may be accepting what that means for the athlete you still expect yourself to be. In Part 2 of our series on aging as an endurance athlete, we look at why recovery takes longer, injury risk becomes harder to manage, and sleep, strength, fueling, hydration, and nutrition matter more as you get older. We also get into the mental side of that transition: feeling like changing or missing a workout is failure, comparing yourself to other athletes or your younger self, and carrying fear forward from past injuries. The goal isn’t to lower your standards. It’s to adapt your training so you can keep pursuing performance without constantly fighting your body—or yourself. What You’ll Learn Why the margin between productive training stress and too much stress gets smaller as you age How recovery, sleep, strength, fueling, hydration, and protein become more important for masters athletes Why changing your training can feel like failure, even when it is the smarter decision How comparison, changing goals, and past injuries can affect the way you train and recover Timestamps 00:00 – Listener reviews and introducing Part 2 03:31 – Hormone therapy and bone-health clarification from Part 1 07:01 – Are “normal” lab ranges optimal for endurance athletes? 14:13 – Food sensitivities, gut health, and changes that can come with age 34:30 – Why recovery gets harder as you get older 39:21 – Sleep, aging, and the recovery cost you can’t ignore 46:06 – When needing more recovery feels like failure 51:01 – Comparison, changing goals, and accepting where you are 54:13 – How injury risk changes for masters athletes 1:03:11 – Strength training and the shrinking margin for error 1:10:15 – Strength, speed, and changing performance priorities 1:16:51 – Recovery nutrition: protein, hydration, carbs, and fueling For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com
	Aging as an Endurance Athlete: Hormones, Recovery, Bone Health and the Changes You Can’t Ignore	06 Aug 2026	01:17:39
Send us Fan Mail Your motivation is still there—but your body may not respond to training, stress, and recovery the way it once did. Is that simply part of aging, a warning sign that deserves attention, or something you can actively manage? In the first episode of this masters athlete series, Coach Justin and Coach Katie examine the hormonal, bone-health, sleep, fueling, and lifestyle changes endurance athletes may face as they get older. They also confront a difficult reality: preserving health and performance may require new strategies, medical guidance, and a willingness to stop treating every setback as something harder training can fix. What You’ll Learn How hormonal changes can affect sleep, recovery, bone health, body composition, and the ability to train consistently Why underfueling becomes especially risky for aging runners, triathletes, and endurance athletes The complicated line between hormone replacement, healthy aging, and competitive fairness How experience and self-awareness can become genuine performance advantages as physical resilience changes Timestamps 00:00 – Training updates and the start of a masters athlete series 09:17 – What changes as endurance athletes get older? 10:49 – Perimenopause, menopause, and hormonal fluctuations 18:47 – Hormone replacement and competitive fairness 25:11 – Declining testosterone and what male athletes can do 33:38 – Bone health concerns for masters athletes 34:47 – Underfueling, calcium, vitamin D, and magnesium 39:07 – Strength training, plyometrics, and DEXA scans 47:39 – Why sleep quality can change with age 50:32 – Caffeine, sleep routines, and training after a poor night 1:04:43 – Career, family, and the changing burden of life stress 1:09:24 – The advantage aging athletes should not overlook For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com
	The Endurance Rules That Don’t Work for Every Athlete	30 Jul 2026	01:32:13
Send us Fan Mail The most confident advice is not always the right advice for you. Endurance athletes are surrounded by rigid rules about training, race goals, indoor workouts, and fueling. But what happens when the accepted formula does not fit your fitness, experience, body, or life? In this listener Q&A episode, Coach Justin and Coach Katie explain how to evaluate common endurance recommendations, apply them with context, and make decisions based on the athlete in front of you—not a one-size-fits-all prescription. What You’ll Learn How to recognize credible training advice—and the red flags behind overly certain claims When your race goal should guide training and when completed training should reset the goal What treadmills and indoor bike trainers do exceptionally well—and what they cannot prepare you for Why carbohydrate targets require more nuance than body weight, age, or a universal grams-per-hour formula Timestamps 00:00 – Listener Q&A and training-life updates 12:13 – How do you know which training advice to trust? 22:26 – The difference between textbook knowledge and athlete-specific coaching 25:49 – Why elite-athlete advice may not apply to you 31:24 – Should race goals dictate training—or should training dictate race goals? 39:39 – How fixed goals can limit performance 44:56 – When race expectations should change during a training cycle 47:38 – Can you prepare for a race on a treadmill or indoor trainer? 50:20 – The strengths and limitations of indoor bike training 53:22 – Why treadmill training can be highly effective 57:47 – How should endurance athletes calculate carbohydrate needs? 1:13:35 – Carb targets, gut training, athlete size, and age For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com
	What to Do After a Disappointing Race: Should You Chase Redemption?	24 Jul 2026	01:30:28
Send us Fan Mail You gave months of your life to a race—but the day you imagined never happened. Now you are left deciding what the result means, what went wrong, and whether another race will bring redemption or deepen the disappointment. In this episode, Coach Justin and Coach Katie share their own difficult race experiences and explain how to process a disappointing performance before making your next decision. Because the healthiest response is not always another registration—it is understanding whether you still want the training process or simply want a different result. What You’ll Learn How to separate a disappointing result from your identity and ability as an athlete Why illness, missed training, and panic training can turn one setback into a larger problem How to tell whether a redemption race is driven by genuine motivation or the need to prove yourself Why returning to the process—not chasing validation—creates greater enjoyment and longevity in endurance sports Timestamps 0:00 – What to Do After a Disappointing Race 2:21 – Katie’s Experience at Grandma’s Marathon 5:17 – Justin’s Difficult Return at IRONMAN Florida 70.3 9:14 – The Emotional Recovery After a Race 14:11 – Wanting Another Race vs. Wanting Another Result 20:13 – When Outcome Pressure Ruins the Process 23:39 – Panic Training After Illness or Missed Workouts 28:43 – Why Athletes Struggle to Coach Themselves 38:10 – How Difficult Races Can Make Better Coaches 47:37 – Why Finishing Times Never Tell the Whole Story 1:09:51 – Shifting From Outcome Goals to the Training Process 1:15:50 – Should You Sign Up for a Redemption Race? For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com
	Should Endurance Athletes Use GLP-1s? The Risks of Chasing Race Weight	16 Jul 2026	01:44:22
Send us Fan Mail What if reaching your race weight is the very thing that ruins your race? GLP-1 medications may help an athlete lose weight, but using them during race-specific training can also reduce fueling, impair recovery, accelerate muscle loss, and limit the fitness needed to perform. You could arrive at the starting line lighter—but less prepared. In this episode, Coach Justin and Coach Katie examine where GLP-1 medications may fit for endurance athletes, when the risks can outweigh the benefits, and why significant weight loss should be treated as its own strategic phase rather than forced into a marathon, triathlon, or cycling build. What You’ll Learn Why a lower race weight does not guarantee better performance How GLP-1s can affect fueling, muscle retention, recovery, and training quality Why rapid weight loss during a race build increases RED-S and injury risk When a separate, medically supported weight-loss phase may make more sense Timestamps 00:00 – GLP-1 medications and the pursuit of race weight 06:52 – How GLP-1 medications work 14:12 – Benefits, side effects, and unanswered safety questions 25:26 – Why GLP-1 medications produce weight loss 35:15 – An athlete losing weight while training for a 70.3 44:19 – When race-weight goals become a warning sign 56:13 – Who may benefit from GLP-1 medications 1:05:47 – RED-S, muscle loss, and impaired recovery 1:17:43 – GI symptoms and the challenge of fueling endurance training 1:27:24 – Why reaching race weight may cost more fitness than it creates 1:31:15 – A better time and strategy for athlete weight loss 1:46:24 – Finding a better reason than chasing a number For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com
	How to Stay Fit When You’re Tired of Following a Training Plan	09 Jul 2026	01:09:19
Send us Fan Mail You are tired of following a structured training plan, but you are also afraid that if you back off, you will lose fitness and have to start over. That is the tension a lot of endurance athletes face after a big race, during the off-season, around holidays, or between major goals. You may not need a highly specific training plan all year long, but that does not mean you need to remove structure completely. In this episode, Coach Justin and Coach Katie talk through when it makes sense to loosen the plan, how to stay consistent without feeling trapped by training, and why the best answer is often not “plan or no plan,” but the right amount of structure for the season you are in. What You’ll Learn: Why “less structure” does not mean “no structure” When it makes sense to take a break from a rigid training plan How guardrails help you stay fit without burning out Why jumping from one race plan to the next can hurt long-term consistency Timestamps: 00:00 When to follow a plan vs. loosen the structure 02:18 Katie’s approach after marathon training 08:19 Justin’s view on maintaining fitness with less specificity 17:47 Why having no plan for too long can become risky 20:55 Giving athletes freedom without removing guardrails 28:46 Why workout sequencing still matters 33:48 When it makes sense to come off a plan 35:08 Post-race recovery and the mental deload 36:51 Training during vacation without guilt 44:37 Why downtime looks different for every athlete 48:31 How to reduce specificity without losing direction 56:12 Building flexibility into a structured training plan For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com
	Heat Acclimation: Why You Feel Slower—and How to Race Better in the Heat	04 Jul 2026	01:20:40
Send us Fan Mail Training consistently but suddenly feeling slower? Your normal pace is harder to hold, your heart rate is higher, and every workout seems to take more out of you. That does not necessarily mean you are losing fitness. Heat can mask the fitness you have built while adding stress your body must learn to manage. In this episode, Coach Justin and Coach Katie explain how heat acclimation works, how to prepare for hot and humid conditions, and how to build heat exposure into training without compromising recovery. What You’ll Learn Why heat makes your normal pace feel harder even when your fitness is intact How active training, sauna sessions, and other passive heat methods create adaptation Why chasing cool-weather pace in hot conditions can undermine your training How summer heat training can support stronger performance when temperatures fall Timestamps 00:00 Podcast update and current training plans 18:12 Why major races are being changed or canceled because of heat 27:36 The environmental risk athletes often leave out of race preparation 39:14 What heat acclimation changes inside the body 44:50 Race-day cooling strategies—and why they cannot replace preparation 50:20 Why every workout should not become a heat-training session 52:25 Active versus passive heat-acclimation protocols 58:10 How runners should adjust summer training volume and intensity 1:04:59 Why you should stop chasing pace during hot workouts 1:09:30 Feeling slow does not mean you are losing fitness 1:12:51 How heat masks fitness—and why it appears when temperatures fall For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com
	Could Low Iron Be Slowing You Down? Nutrition Deep Dive on Iron Deficiency in Endurance Athletes	01 Jul 2026	01:05:22
Send us Fan Mail Feeling more fatigued than usual? Struggling through workouts that used to feel easy? If your training isn't matching your effort, low iron could be the missing piece. In this solo episode, sports dietitian Katie takes a deep dive into one of the most common—and often overlooked—nutrition concerns in endurance sports: iron deficiency. Drawing from both the latest evidence and her own experience as a collegiate runner who battled severe iron deficiency anemia, Katie explains why iron is so critical for performance and how even "normal" lab results may not be optimal for endurance athletes. In this episode, you'll learn: Why endurance athletes are at higher risk for iron deficiency The early warning signs that often appear before anemia develops Which blood tests to request—and why a CBC alone isn't enough Optimal ferritin levels for runners, cyclists, and triathletes The best food sources of iron and how to improve absorption Common mistakes that can reduce iron absorption When iron supplementation is appropriate (and when it isn't) Practical strategies to prevent recurring iron deficiency while training Whether you're training for your first marathon, preparing for an Ironman, or simply wondering why your energy has been lagging, this episode will help you understand how iron impacts endurance performance and what steps you can take to stay healthy and perform at your best. If you've ever wondered whether your fatigue is "just training" or something more, this episode is for you. For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com
	Why You’re Not Getting Faster on the Bike—and What Triathletes Should Do Instead	27 Jun 2026	01:25:20
Send us Fan Mail You’re putting in the bike miles, completing the workouts, and watching the numbers—but the fitness still is not showing up when it matters. The problem may not be effort. It may be that your training is developing the wrong qualities or measuring progress in ways that do not translate to race day. In this episode, Coach Justin explains how triathletes can build sustainable bike performance through purposeful progression, greater durability, better execution, and stronger real-world cycling skills. What You’ll Learn Why repeating similar rides eventually stops producing meaningful improvement How speed and FTP can mislead you about your actual race-day fitness Why cycling frequency, durability, and pacing matter more than simply riding harder How outdoor skills, position, strength, fueling, and pedal efficiency turn fitness into performance Timestamps 00:00 Why triathletes struggle to improve on the bike 03:35 The factors that drive cycling progress 08:00 Why every ride should not look the same 12:00 Using progressive overload in bike training 28:00 Why average speed is a misleading metric 38:15 FTP versus sustainable race-day power 41:20 The problem with making every ride hard 46:45 Why triathletes may need to ride more often 1:00:45 Why indoor fitness does not fully transfer outdoors 1:05:30 Position, strength training, and functional bike power 1:11:35 Fueling the bike to support the run 1:14:25 Pedal efficiency and bike-handling fundamentals For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com
	Road to Grandma’s Marathon: Marathon Recap- A Lesson in Grit	24 Jun 2026	00:57:25
Send us Fan Mail In this episode, Katie shares a candid recap of Grandma's Marathon and reflect on one of the most challenging races of my running career. After beginning training with hopes of running a personal best, an unexpected bout of Influenza B just eight weeks before race day changed the trajectory of her marathon build. Despite working hard to regain fitness, lingering doubts followed her into race day, forcing her to confront difficult questions about expectations, motivation, and what success really means. Katie takes you through the highs and lows of race weekend—from travel mishaps and pre-race stress to the mental and physical battles that unfolded over 26.2 miles. What began as a pursuit of a sub-3-hour marathon gradually became a fight simply to reach the finish line. In this episode, Katie discusses: • Recovering from illness during a marathon training cycle • The challenge of adjusting goals after a major setback • Confirmation bias and why athletes sometimes ignore warning signs • The difference between intuition, fear, and self-doubt before a race • What happens when your race-day reality doesn't match your expectations • The mental battle of continuing when every part of you wants to stop • Why difficult races often teach us more than successful ones • Re-evaluating performance goals, aging, health, and longevity as an athlete • Finding new ways to pursue growth and joy in endurance sports This conversation is about much more than one marathon. It's about learning to adapt when things don't go as planned, finding pride in perseverance, and redefining success when the original goal slips away. Whether you've experienced a disappointing race, struggled through a setback, or are questioning your own athletic goals, this episode offers an honest look at resilience, self-reflection, and the lessons endurance sports can teach us. Sometimes the greatest victory isn't achieving the goal you set out to accomplish—it's finding the strength to keep moving forward when the race becomes something entirely different than you expected. For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com
	Are You Getting Fitter—or Just More Tired? The Difference Between Training Hard and Training Well	19 Jun 2026	01:21:38
Send us Fan Mail You can complete every workout, push hard, and finish exhausted—and still miss the purpose of the training. Hard work is necessary, but difficulty alone does not make a workout effective. In this episode, Coach Justin explains the difference between training hard and training well, why fatigue must be managed rather than feared, and how to judge each session by the role it plays in the larger plan. What You’ll Learn Why a hard workout is not automatically a productive workout How effort, purpose, and recovery determine whether a session served the plan Why testing your fitness in training can lead to panic training and unnecessary fatigue Six questions that help you evaluate workouts more objectively Timestamps: 00:00 — Training hard versus training well 05:00 — Why quality versus quantity is too simplistic 12:35 — The danger of constantly optimizing training 19:00 — Building your fitness floor versus raising the ceiling 26:00 — What separates training from simply exercising 31:00 — When training builds fatigue instead of fitness 39:00 — Why one workout cannot define your fitness 44:00 — Fatigue is not proof of progress 50:00 — Stop trying to prove race-day fitness in training 56:00 — The cost of always doing more 1:05:00 — Six questions to evaluate every workout 1:11:00 — Did the session serve the plan—or your need for validation? For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com
	Road to Grandma’s Marathon: Final Weeks of Training & Heat Training vs. Altitude Training	17 Jun 2026	00:38:49
Send us Fan Mail In this final Road to Grandma’s Marathon episode before race day, Katie shares a candid look at the last few weeks of training, tapering, travel, and preparation leading into one of the most anticipated races of her season. From testing a bargain pair of carbon-plated racing shoes and completing key marathon workouts, to navigating travel across Colorado, New York, Vermont, and eventually Minnesota, Katie discusses the realities of marathon preparation when life doesn’t always go according to plan. She reflects on adapting workouts, managing confidence after illness, balancing family commitments, and learning to trust the training despite missed sessions and unexpected challenges. Katie also takes a deep dive into the science of altitude training versus heat training. She explains how altitude improves oxygen-carrying capacity, how heat training influences plasma volume and thermoregulation, and why she incorporated sauna sessions and strategic heat exposure to help maintain altitude-related adaptations while spending several weeks at sea level before race day. In this episode you'll learn: How Katie's final marathon workouts and taper unfolded Why missed workouts rarely make or break a race The importance of confidence heading into race week The differences between altitude training and heat acclimation How sauna sessions may help endurance athletes prepare for racing Practical considerations for heat training, hydration, and recovery Why the taper is often more of an art than a science With carb-loading underway, race nerves building, and Grandma’s Marathon just days away, Katie shares her final thoughts before stepping onto the starting line and reflects on the journey that got her there. Whether you're preparing for your own marathon, experimenting with heat training, or simply curious about the behind-the-scenes reality of endurance training, this episode offers practical insights and an honest look at the final stretch before race day. Tune in and join Katie on the final steps of her Road to Grandma’s Marathon. For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com
	Nutrition Deep Dive: The Carb Load Playbook For Improving Race Day Performance	12 Jun 2026	00:41:07
Send us Fan Mail Carb Loading for Endurance Athletes: What Actually Works? Is carb loading really necessary before a marathon, Ironman, or long endurance event? How many carbs do you actually need, and will carb loading make you feel heavy, bloated, or gain weight? In this episode of the Endurance Athlete Journey Podcast, Board Certified Sports Dietitian and endurance athlete Katie takes a deep dive into the science and practical application of carb loading. With Grandma’s Marathon just weeks away, Katie shares both the research and her personal approach to maximizing glycogen stores before race day. You'll learn: What carb loading is and why it improves endurance performance How glycogen fuels long-distance events and helps delay fatigue The difference between old-school and modern carb-loading strategies Who should (and shouldn't) carb load How many carbohydrates you actually need before a race Common mistakes that can sabotage your carb load Why fat and fiber intake matter in the days before competition Whether carb loading causes weight gain Practical meal and snack ideas to help you hit your carbohydrate goals How to combine carb loading, race morning nutrition, and in-race fueling for optimal performance Whether you're preparing for a marathon, half Ironman, Ironman, ultra marathon, or long cycling event, this episode will help you create a carb-loading plan that supports your performance goals and helps you avoid hitting the wall on race day. Tune in to learn how a well-executed carb load can help you start your race with a full tank and finish stronger. For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com
	Why Your Race Fueling Fails: How to Train Your Gut	09 Jun 2026	01:14:34
Send us Fan Mail For Episode 100, Coach Justin and Coach Katie are tackling one of the biggest reasons endurance athletes fall apart on race day: fueling that was never practiced like training. You may think your stomach is the reason your fueling fails. But for many endurance athletes, the real issue is simpler: the gut was never trained to handle the fuel being asked of it on race day. In this episode, Coach Justin and Coach Katie break down why fueling falls apart during long workouts and races, how gut training actually works, and why your race-day plan is only as strong as what your body has practiced in training. What You’ll Learn Why GI issues do not always mean you need less fuel How to progressively train your gut to handle more carbohydrates Why copying another athlete’s fueling plan can backfire How to practice race-day fueling before it costs you performance Timestamps: 00:00 Episode 100 and the importance of gut training 05:24 Why higher-carb fueling can improve training and recovery 07:16 The fear of eating before workouts 11:19 Fasted training, weight loss, and performance goals 18:57 What gut training actually means 20:02 Justin’s experience building up to 60 grams of carbs per hour 23:38 Carb targets, elite examples, and realistic expectations 32:24 Why underfueling leads to bonking and late-race fading 39:36 Common fueling mistakes athletes make before race day 42:18 Real food, gels, and why race-day products must be practiced 51:00 What changes inside the gut when you train it 55:56 How to build a progressive gut training protocol For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com
	Minutes vs Miles: Stop Chasing Distance and Manage Training Stress	04 Jun 2026	01:37:54
Send us Fan Mail Miles can make a training plan feel clear. But they can also make it easy to chase a number without understanding the actual cost of the work. In this episode, Coach Justin and Coach Katie break down the difference between training by minutes and training by miles — and why the better choice depends on your experience, your goals, your sport, and the stress your body is already carrying. If you are a runner, triathlete, or endurance athlete trying to follow a plan without overdoing it, this conversation will help you think more clearly about volume, recovery, long runs, heat, terrain, and when “just hit the miles” may not be the smartest answer. What You’ll Learn Why mileage does not always reflect the true stress of a workout When training by minutes may be better for newer athletes, triathletes, and time-crunched schedules Why runners often get emotionally attached to certain mileage numbers How to choose the training structure that fits where you are right now Timestamps: 00:00 — Minutes vs miles in training plans 02:27 — Why many runners prefer mileage-based plans 06:50 — The downside of chasing mileage 12:00 — Fueling long runs by time, not distance 20:24 — How heat changes the cost of a workout 28:00 — Why template plans can miss the bigger picture 38:14 — The problem with arbitrary mileage goals 47:12 — The case for minutes-based training 56:16 — Time-crunched athletes and training stress 1:03:20 — Why training by time can feel freeing 1:20:33 — The limitations of minutes-based plans 1:28:42 — How to decide which method fits you For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com
	Why Confidence Never Comes First	02 Jun 2026	00:56:49
Send us Fan Mail What happens when the goal you can’t stop thinking about is the one you’re afraid to pursue? Whether it’s your first race, moving up in distance, returning from injury, or taking another shot at something that didn’t go well the first time, many endurance athletes find themselves stuck in the space between wanting something and actually committing to it. In this solo episode, Coach Justin explores the relationship between fear, confidence, and action. Using his own struggles with returning to Ironman racing and pursuing Unbound Gravel, he breaks down why waiting to feel ready often keeps athletes from pursuing the goals that matter most—and why confidence is usually the result of action, not the requirement for it. What You'll Learn Why confidence is built through action, not before it The difference between fear, danger, and uncertainty How past experiences can make returning to a goal harder than starting something new Why committing to the first step matters more than committing to the finish line Timestamps: 00:00 – Why this conversation about fear matters 03:15 – The thing you want most often scares you most 08:10 – Fear vs. courage in endurance sports 10:00 – Fear, danger, and risk are not the same thing 16:00 – Returning after setbacks, injury, and disappointment 21:15 – Why growth lives outside of comfort 25:00 – The real reason athletes keep postponing goals 26:00 – Confidence comes from action, not certainty 37:00 – Fear, excuses, and waiting until you're ready 45:15 – Taking the first step instead of the final step 49:30 – The lesson every endurance athlete needs to hear For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com
	How to Tell if Training Is Making You Better or Breaking You	28 May 2026	01:31:07
Send us Fan Mail If you train seriously long enough, eventually you hit the point where your body stops feeling “good.” Your legs feel dead. Recovery slows down. Workouts that normally feel manageable suddenly feel heavy. And then the mental spiral starts: Am I adapting… or breaking down? In this episode, Coaches Justin and Katie break down the difference between normal training soreness, accumulated fatigue, and genuine warning-sign pain. They discuss how endurance athletes misinterpret body signals, when soreness is actually part of progress, and how to recognize when your body is telling you something more serious. What You’ll Learn: How to tell the difference between productive soreness and injury-warning pain Why fatigue, stress, sleep, and life load all impact recovery When athletes should push through discomfort — and when they should back off What recovery tools actually do (and what they don’t) Timestamps: 00:00 — Why soreness became the topic of this episode 02:10 — The fine line between soreness and pain 05:20 — Marathon training fatigue and struggling workouts 09:20 — Strength training, recovery, and accumulated fatigue 19:30 — Heat training, stress, and recovery load 23:15 — What delayed onset muscle soreness (DOMS) actually is 30:15 — Why soreness is part of adaptation 35:10 — When soreness becomes excessive 42:30 — Soreness vs fatigue vs injury 49:00 — Sharp pain, tendon pain, and warning signs 57:20 — Should you train through soreness? 1:04:30 — Recovery days, nutrition, hydration, and rebuilding For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com
	Road to Grandma's Marathon: Fatigue, Fitness, and Finding the Line	27 May 2026	00:46:42
Send us Fan Mail In this solo episode of The Endurance Athlete Journey Podcast, Katie shares an honest update on her road to Grandma’s Marathon and takes listeners inside the reality of marathon training after a setback from illness. After battling the flu and losing valuable training time, Katie discusses the challenges of rebuilding fitness, navigating difficult workouts, and balancing confidence with uncertainty as race day approaches. The episode also dives deep into the concept of functional overreaching — what it is, why endurance athletes sometimes intentionally push beyond their limit, and how to recognize the difference between productive fatigue and overtraining. Katie explains how athletes can safely use periods of increased training load to stimulate adaptation while avoiding the dangers of non-functional overreaching and burnout. Topics covered include: An update on Katie's marathon training over the past two week Why workouts can suddenly feel harder than expected Understanding functional vs. non-functional overreaching Signs you may be pushing too far How recovery, sleep, and nutrition affect adaptation The importance of fueling during high-volume marathon training Why higher carbohydrate intake may improve recovery and performance Adjusting training when life, fatigue, and stress collide The mental side of marathon preparation and trusting the process Katie also shares practical insight into her current marathon build, including high-mileage weeks, strength training integration, fueling experiments, and how she’s adapting her plan in real time leading into race day. Whether you’re training for a marathon, triathlon, or simply trying to balance hard training with recovery, this episode offers a relatable and educational look at the fine line between pushing your limits and pushing too far. For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com
	Why Strong Runners Fall Apart in the Ironman Marathon	21 May 2026	01:30:54
Send us Fan Mail Being a strong runner does not guarantee a strong Ironman marathon. In a standalone marathon, you start fresh. In a full Ironman, the marathon begins after a 2.4-mile swim, 112-mile bike, hours of fatigue, fueling decisions, pacing mistakes, and muscular damage that have already shaped what your run can become. In this episode, Coach Justin and Coach Katie compare standalone marathon training with Ironman marathon training and explain why runners moving into long-course triathlon often need a completely different mindset. If you’ve ever assumed the Ironman run is “just a marathon,” this conversation will challenge that idea. What You’ll Learn Why the Ironman marathon is usually decided before you ever start running How bike fitness and bike execution protect your run more than extra run volume Why fueling mistakes on the bike can sabotage the marathon later How runners need to rethink pacing, patience, recovery, and expectations in Ironman training Timestamps: 00:00 – Why runners misunderstand the Ironman marathon 03:02 – How standalone marathon training is usually structured 08:41 – Why Ironman run training starts with bike fitness 17:44 – Why marathon expectations do not transfer cleanly to Ironman 22:03 – How overbiking destroys the run 33:04 – Why bike fueling determines marathon survival 43:25 – Flavor fatigue, texture fatigue, and long-course nutrition strategy 47:23 – Long runs: marathon training vs Ironman training 53:49 – How much run intensity belongs in Ironman training 1:02:22 – Why patience off the bike matters 1:10:17 – Recovery differences between marathon and Ironman training 1:25:35 – Final thoughts For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com
	Nutrition Deep Dive: The Evolution of High Carb Fueling	19 May 2026	00:51:08
Send us Fan Mail In this solo episode of The Endurance Athlete Journey Podcast, Katie takes a deep dive into the fascinating evolution of endurance fueling and how high-carb strategies are reshaping modern performance. From the early days of marathon racing in the late 1800s—when athletes fueled with steak, eggs, whiskey, and even avoided water—to today’s precision fueling strategies of 80–120 grams of carbs per hour, Katie explores how sports nutrition has transformed over time. Using recent breakthroughs in marathon performance, including two sub-2-hour marathon performances in the London marathon, Katie examines the major factors driving athletes faster than ever before: fueling, shoe technology, training advancements, recovery science, and evolving sports nutrition products. This deep dive focuses on the fueling and sports nutrition products. This episode covers: The surprising history of marathon fueling Why athletes once believed dehydration improved performance The discovery of glycogen and carbohydrate loading The rise of Gatorade, gels, and modern sports nutrition The low-carb/high-fat era and why many elite athletes have moved away from it How under-fueling still impacts many endurance athletes today The importance of gut training and individualized fueling Why modern athletes are prioritizing fueling over simply staying lean The future of high-carb fueling and endurance performance Katie also reflects on how outdated “tough it out” mindsets still influence athletes today and explains why fueling is no longer viewed as separate from training—but an essential part of it. Whether you're a marathoner, triathlete, cyclist, or endurance athlete looking to improve performance and recovery, this episode offers valuable insight into how fueling strategies have evolved—and where they may be heading next. For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com
	Why Your Fitness Isn’t Leading to Better Race Results	14 May 2026	01:21:16
Send us Fan Mail If you are fit enough to finish the race, but not durable enough to keep training, eventually the cycle catches up with you. You build fitness, make progress, start to believe things are working — and then something breaks down. Injury, inconsistency, burnout, lost motivation, or another restart from square one. In this episode, we break down the difference between fitness and durability, why chasing performance too aggressively can keep athletes stuck, and what it actually takes to build a foundation that supports repeatable progress. What You’ll Learn: Why fitness and durability are not the same thing How the “rebuild cycle” keeps endurance athletes from long-term progress Why more intensity is often the wrong solution How strength, frequency, recovery, and patience create sustainable performance Timestamps: 00:00 — Introduction to fitness vs durability 01:29 — Why run frequency sparked this conversation 04:39 — The limits of three-day-a-week training 08:43 — Why early performance gains do not last forever 16:03 — Fitness for completion vs durability for performance 21:00 — The rebuild cycle and why athletes get stuck 27:51 — Why cookie-cutter plans do not work for everyone 33:16 — Fitness is capacity; durability is replicability 43:28 — How to start building durability 52:30 — Adding frequency without overloading the body 1:04:54 — The danger of validating every workout 1:12:47 — Playing the long game in endurance training If this episode helped you understand why your training keeps breaking down, share it with another runner, triathlete, or endurance athlete who may need to hear it. You can also join The Endurance Athlete Journey Podcast Group on Facebook to continue the conversation and connect with other endurance athletes working through the same challenges. If you are tired of guessing your way through training, Coach Justin and Coach Katie are both active coaches accepting athletes. For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com
	Road to Grandma's Marathon: Returning After a Setback and The Pillars of Recovery	12 May 2026	00:47:59
Send us Fan Mail In this episode of the Road to Grandma’s Marathon series, sports dietitian, coach, and endurance athlete Katie shares an honest update on her marathon build after being sidelined by illness for nearly two weeks. From elevated heart rates and lingering fatigue to rebuilding confidence after difficult workouts, Katie opens up about the physical and mental challenges of returning to training after getting sick — especially as a masters athlete balancing recovery with high mileage. Katie walks listeners through her recent training week, including modified workouts, a challenging half marathon effort, and the frustration of feeling disconnected from the fitness and momentum she had built before getting sick. She also dives deep into one of the most important topics for endurance athletes: recovery. In this episode, Katie discusses: How illness impacts endurance performance and recovery Elevated heart rate and post-viral training struggles The mental side of setbacks and rebuilding confidence Why recovery becomes even more important for masters athletes The key pillars of recovery: sleep, nutrition, hydration, and stress management The importance of carbohydrates during and after training Managing training load and listening to your body Recovery tools like mobility work, foam rolling, compression, massage, and active recovery Supplements that may support recovery, including protein powder, creatine, omega-3s, tart cherry juice, and magnesium Whether you’re training for a marathon, returning from illness, or simply trying to balance hard training with recovery, this episode offers practical strategies and relatable insight into the realities of endurance training and the importance of patience during setbacks. For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com
	Is Your Race Ruined After Missing Training? How to Adjust After a Setback	08 May 2026	01:19:45
Send us Fan Mail You missed training. You got sick. Something flared up. Life got in the way. Now the plan you imagined is not the plan you are actually living — and the question becomes: is your race still salvageable, or did the setback change everything? In this episode, Coach Justin and Coach Katie talk through how endurance athletes should adjust after illness, injury, missed workouts, or disrupted training. More importantly, they explain why trying to “make up” lost training is often the fastest way to turn one setback into a bigger problem. What You’ll Learn: Why missed training does not automatically mean your race is ruined The mistake athletes make when they try to cram lost workouts back into the plan How to return to training without rushing intensity or volume When to adjust the plan, when to adjust expectations, and when to stay patient Timestamps: 00:00 — Why this episode matters 03:28 — Katie’s illness and the reality of interrupted training 08:07 — The emotional side of setbacks and lost expectations 13:10 — Why making up missed training usually backfires 17:12 — Patience, gratitude, and reframing the setback 23:02 — Handling the uncertainty of return-to-training 30:35 — Why injury and illness prevention is never guaranteed 34:51 — What to do after a short-term setback 38:13 — Returning day by day instead of forcing the plan 44:12 — Why movement comes before structured training 54:23 — How timing affects the cost of missed training 01:06:23 — Why race day is not decided by a perfect training block For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com
	Why Swimming Feels So Hard for Triathletes	06 May 2026	01:21:48
Send us Fan Mail If swimming feels harder than it should, this episode is for you. Coach Justin breaks down the most common swim questions triathletes struggle with — from feeling exhausted after 100 yards to panicking in open water, sinking legs, breathing problems, and why so many athletes stop improving despite spending more time in the pool. This episode is not about swimming more mindlessly. It’s about learning how to swim with better structure, better awareness, and better efficiency so you can become more confident and capable in the water without feeling like you need to be a lifelong swimmer to belong in the sport. What You’ll Learn: Why simply swimming more often doesn’t automatically make you a better swimmer The real causes behind panic, breathlessness, and fatigue in the water How strength training and body position directly impact swim performance How to structure swim workouts with purpose instead of just “getting yards in” Key Takeaway: Better swimming is not primarily about grinding out more yards — it’s about developing efficiency, strength, confidence, and purposeful structure in the water. Timestamps: 00:00 – Introduction + the biggest swim question triathletes ask 01:00 – Why swimming more isn’t always the answer 04:00 – Swim technique analysis and visual feedback 06:00 – Strength training for better swimming 12:00 – Why structured swim workouts matter 14:00 – Why open water swimming feels slower 20:00 – Breathing, panic, and oxygen control in the water 33:00 – Do you need to be a “good swimmer” to do triathlon? 44:00 – How to stop sinking and dropping your legs 49:00 – Should triathletes use pull buoys, paddles, and fins? 54:00 – How often should triathletes swim each week? 01:03:00 – Why you feel exhausted after 100–200 yards and how to fix it For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com
	Road to Grandma’s Marathon: Navigating a Setback	30 Apr 2026	00:40:20
Send us Fan Mail Podcast Summary – Navigating Setbacks in Marathon Training In this episode of the Endurance Athlete Journey Podcast, Katie shares a real and raw update on her road to Grandma’s Marathon—one that didn’t go as planned. After coming off a strong stretch of training, including a standout 16-mile tempo run, Katie was hit with a major setback: Influenza B. What started as mild fatigue quickly turned into a full week of illness, forcing her to step away from training and rethink her approach moving forward. Instead of focusing on recovery strategies as planned, this episode pivots into a deeper conversation about setbacks—how they happen, how they feel, and how to handle them. Key Takeaways: Setbacks are part of the process Whether it’s illness, injury, or life stress, disruptions are inevitable in any training cycle. Stress adds up (even beyond training) Katie highlights how life stress—work demands, family responsibilities, and even exam pressure—can compound physical stress and impact the immune system. Rest early, not later One of the biggest lessons: trying to “push through” early symptoms can prolong recovery and worsen the setback. Fitness doesn’t disappear overnight Missing a week of training isn’t ideal, but it doesn’t erase months of consistent work. Flexibility is key Training plans should be written “in pencil,” allowing room to adjust based on real-life circumstances. Mindset matters Katie explores reframing setbacks—not as failures, but as part of the journey, and sometimes even a form of protection from something worse. Looking Ahead: With about seven weeks until race day, Katie shares the uncertainty of returning to training while balancing recovery. The path forward may involve adjusting goals—but not giving up. Bottom line: Progress isn’t about perfection—it’s about adapting, listening to your body, and staying in the game even when things don’t go according to plan. For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com
	The Running Questions Everyone Gets Wrong (Answered by Coaches)	29 Apr 2026	01:08:54
Send us Fan Mail Most runners are asking the same questions—but they’re often chasing the wrong answers. In this episode, Coach Justin and Coach Katie break down 6 of the most common running questions they hear from athletes—covering frequency, pacing, injuries, nutrition, speed, and endurance. If you’ve ever wondered whether you’re doing enough… doing too much… or just doing it wrong—this episode will help you simplify your approach and focus on what actually leads to progress. 🔑 What You’ll Learn: How often you should actually be running Why “good pace” is the wrong question How to get faster without burning out What really builds endurance Timestamps: 00:00 – Introduction 01:15 – How often should you run? 05:30 – Running for triathletes vs runners 10:20 – What is a “good” pace? 17:50 – RPE vs pace explained 24:30 – How to avoid injuries 29:40 – Nutrition, sleep, and recovery 34:25 – What to eat before and after running 48:30 – How to run faster 56:50 – How to build endurance 1:02:50 – Final thoughts For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com
	The Real Reason Your Race Falls Apart (It’s Not Fitness)	23 Apr 2026	01:25:47
Send us Fan Mail You trained for the race. You put in the hours. So why didn’t your performance reflect your fitness? In this episode, we break down the real reason so many endurance athletes underperform on race day—and it’s not because they’re not fit enough. From pacing mistakes and poor fueling decisions to hydration errors and lack of race-day awareness, small execution errors can quietly build throughout the race until everything starts to fall apart. And the hardest part? Most athletes don’t even realize it’s happening until it’s too late. We walk through the most common race day mistakes we see in both triathlon and running, how those mistakes show up during your race, and what you can do to avoid them. Because race day isn’t about perfection. It’s about making the right decisions in the moments that matter. In This Episode, We Cover: Why fitness alone doesn’t determine your race outcome The most common pacing mistakes that lead to late-race breakdown How fueling and hydration errors quietly derail performance The compounding effect of small decisions over the course of a race How to think through race execution before race day Who This Episode Is For: Athletes preparing for their first race Endurance athletes who feel like their results don’t match their training Triathletes and runners looking to improve race execution Anyone heading into race season who wants to avoid preventable mistakes Resources & Next Steps: If you’re tired of putting in the work but not seeing it show up on race day, this is exactly where coaching makes the difference. For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com
	What Comes After Your First Triathlon (Most Get This Wrong)	22 Apr 2026	01:10:42
Send us Fan Mail You trained. You showed up. You crossed the finish line. Now what? For a lot of athletes, the end of a race doesn’t feel the way they expected. There’s pride, excitement… and sometimes an unexpected sense of emptiness. The structure is gone. The goal is gone. And the question becomes: what comes next? In this episode of Triathlon 101, Coach Justin walks through what actually happens after your first triathlon—and how to approach your next steps with clarity instead of emotion. This isn’t about immediately signing up for another race. It’s about understanding the post-race phase that most athletes skip—and why that mistake leads to burnout, frustration, and stalled progress. You’ll learn: Why feeling “off” after race day is completely normal The difference between reacting vs. progressing How to evaluate your first race the right way The biggest mistake athletes make when choosing their next race Why longer and harder isn’t always better How to build a sustainable path forward in the sport Whether your race went exactly as planned—or completely off the rails—this episode will help you take that experience and turn it into your next step forward. Because the finish line isn’t the end… it’s the starting point. Timestamps: 00:00 Introduction: What Comes After Your First Triathlon 03:00 The Emotional Aftermath of Race Day 06:30 The Most Important Question: Continue or Stop? 09:30 Reflect Before You React 12:30 Finish Line High vs. Finish Line Low 15:00 The Trap of Doing Too Much Too Soon 21:30 Why Bigger Isn’t Always Better 25:00 The Refinement → Progression Process 28:00 Recovery: Physical and Mental Reset 34:30 Training Must Fit Your Life 39:00 Your 3 Paths Forward as an Athlete 01:00:30 Long-Term Progression Strategy + Final Takeaways 🎧 Listen now and take control of what comes next in your journey. For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com
	Why You’re Training More… But Getting Worse	17 Apr 2026	01:22:57
Send us Fan Mail Most athletes think the key to improvement is simple: train more, push harder, and stack on more workouts. But what if that’s exactly what’s holding you back? In this episode of The Endurance Athlete Journey Podcast, we break down how to actually structure your training week so that your workouts build fitness—not fatigue. This is Part 3 of our training plan series, where we move beyond theory and into real-world execution. We dive into how to take your weekly training volume and turn it into a plan that works with your life, not against it. Because the difference between progress and burnout isn’t how hard you train—it’s how you sequence, recover, and manage fatigue over time. You’ll learn why many athletes feel like they’re getting slower despite training more, how poor workout sequencing sabotages performance, and why recovery is one of the most overlooked performance tools. We also discuss: How to properly sequence workouts across the week Why fatigue is necessary—but must be managed The biggest mistake athletes make with easy days How to balance intensity, volume, and recovery Why generic training plans (and even AI) fall short without personalization If you’ve ever felt stuck, constantly tired, or unsure why your training isn’t working—this episode will change how you approach your entire week. Key Takeaways: Fatigue is required for adaptation—but unmanaged fatigue leads to breakdown Workouts cannot be evaluated in isolation—they must be viewed within the full week The goal is not to do more—it’s to sequence better Easy days are just as important as hard days—and most athletes get them wrong Poor recovery habits lead to the illusion of lost fitness Consistency—not intensity—is what drives long-term performance Training plans must adapt to your real-life schedule, not just ideal conditions There is more than one way to achieve a training goal—but not all methods carry the same risk Generic plans (and AI-generated plans) lack the ability to integrate life demands and individual nuance Strategic recovery (not just rest days) is a critical part of performance Timestamps: 00:00 Why structuring your training week matters 00:36 The art of workout sequencing 01:31 Why AI training plans fall short 02:28 Managing volume, stress, and fatigue 04:18 Building your training week 10:13 Individualizing training and recovery 30:04 The big picture: fatigue vs performance 32:18 Why fatigue hides your fitness 36:25 The 80/20 method and intensity balance 43:02 Customizing training cycles beyond 7 days 75:01 Recovery, consistency, and long-term success 80:04 Wrap-up and next steps For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com
	Road to Grandma’s Marathon: Training Highs, Lows & Fueling Smarter	15 Apr 2026	00:49:00
Send us Fan Mail In this solo episode of the Endurance Athlete Journey Podcast, Katie shares an honest and detailed update from her marathon training block as she prepares for Grandma’s Marathon. She walks through recent weeks of training, including challenging speed sessions, long-run workouts, strength work, and the reality of balancing fatigue, life, and consistency. From navigating tough workouts on low sleep to adapting pacing in warm conditions, this episode offers a real look at what marathon training actually feels like behind the scenes. The second half of the episode dives deep into nutrition and fueling strategies. Katie breaks down how she approaches daily fueling, meal planning, and recovery—without falling into the “what I eat in a day” trap. She shares practical insights on: Fueling before, during, and after workouts Why under-fueling can impact sleep and recovery How to plan meals during busy weeks Long run fueling strategies and carb intake goals Listening to hunger cues and letting go of scale anxiety Whether you’re training for a marathon or just trying to better support your endurance goals, this episode is packed with relatable experiences and practical takeaways to help you fuel smarter and train stronger. For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com
	The Biggest Mistake Athletes Make When Building Training Volume	09 Apr 2026	00:53:25
Send us Fan Mail Building a training plan isn’t just about adding more miles each week. In this episode, we break down one of the most misunderstood concepts in endurance training: how to build volume the right way — without burning out, breaking down, or blindly following rules that don’t apply to you. We walk through how coaches actually think about progressing volume, why increasing intensity and volume at the same time is a common mistake, and how to structure your training in a way that your body can actually absorb. You’ll also learn why there is no such thing as a “perfect” training plan — and what actually matters if you want to make consistent progress. Whether you’re training for your first race or trying to take your performance to the next level, this episode will help you approach your training with more clarity and confidence. What You’ll Learn in This Episode: How to safely build training volume over time Why you shouldn’t increase volume and intensity together The difference between weekly volume and individual workout progression How to structure training using step-wise or block-based approaches Why “one-size-fits-all” training plans don’t work How to adjust your training based on real life and recovery Timestamps: 00:00 – Why Volume Matters in Your Training Plan 02:30 – Assessing Your Starting Point as an Athlete 05:00 – How to Progress Volume Safely (Step-by-Step) 08:15 – Setting Peak Volume and Planning Your Taper 12:00 – Adjusting Volume Based on Experience Level 15:00 – The Truth About the 10% Rule 18:40 – Managing Volume in Multi-Sport Training 22:50 – Why the 80/20 Rule Doesn’t Work for Everyone 27:00 – Using Feedback to Adjust Your Training Plan 32:00 – Data vs. Feel: How Coaches Actually Plan Training 36:20 – The Art vs. Science of Coaching 41:00 – Why Communication Matters in Training Success 44:00 – When (and How) to Pivot Your Plan 48:00 – Key Takeaways: Build Smarter, Not Just More Key Takeaways: Progression should be gradual — not forced Your training plan must adapt to your life, not the other way around The best plan is the one you can consistently execute and recover from Join the Community: 💬 The Endurance Athlete Journey Podcast Facebook Group (Search the name on Facebook and request to join) If You Enjoyed This Episode: Please consider leaving a review and sharing this episode with another athlete who could benefit from it. Your support helps more athletes find the podcast. For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com
	Why Your First Triathlon Falls Apart (It’s Not Fitness)	07 Apr 2026	01:10:58
Send us Fan Mail Triathlon 101 Series — Episode 7: The Mental Side of Your First Triathlon Most athletes spend months preparing physically for their first triathlon—but completely overlook the mental side of race day. And that’s where races fall apart. In this episode of Triathlon 101, Coach Justin breaks down the mental challenges you’ll face before and during your first triathlon—and more importantly, how to manage them so you can execute your race with confidence. This isn’t about motivation. This is about understanding your thoughts, managing your emotions, and staying in control when things start to feel uncertain. You’ll learn: Why race day nerves are normal (and actually useful) The 3 key moments where mental struggles show up most A simple framework to break negative thought loops: Acknowledge → Anchor → Execute How to avoid the comparison trap during your race Why confidence is not a feeling—and how to build it How to define success beyond pace, power, and finish time If you’re training for your first triathlon, this episode will help you show up prepared—not just physically, but mentally. Timestamps: 00:00 – Why Your First Triathlon Falls Apart 01:03 – Why Fitness Isn’t the Problem 03:02 – When Mental Struggles Show Up 06:03 – The Night Before the Race 09:03 – Race Morning Nerves 15:03 – The Acknowledge → Anchor → Execute Framework 22:03 – Using Training as Your Anchor 27:03 – Focus Only on What’s in Front of You 31:03 – The Comparison Trap 39:03 – Why Confidence Isn’t a Feeling 48:03 – Defining Success Beyond Metrics 57:03 – When Things Start to Feel Off 1:01:03 – Breaking the Race Into Segments 1:02:03 – Final Takeaways and Race-Day Mindset 🎯 Ready for more guidance? Explore coaching and resources at Tabula Rasa Racing: 👉 https://tabularasaracing.com 🎧 Listen to more episodes: The Endurance Athlete Journey Podcast is available on Spotify, Apple Podcasts, and more. If this episode helped you, share it with someone preparing for their first race—and leave a review to help more athletes find it. For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com
	The Biggest Training Plan Mistake Athletes Make (Before They Even Start)	02 Apr 2026	00:49:23
Send us Fan Mail Most athletes think building a training plan starts with workouts. It doesn’t. In this episode, we break down what actually needs to happen before a single workout is written—the foundational decisions that determine whether your plan will work… or fall apart within weeks. This is the first part of a 3-part series on training plan creation, where we walk through the exact framework we use as coaches to build sustainable, effective plans for endurance athletes. In Part 1, we focus on the foundation: The questions every coach should ask before building a plan Why your available time is often misunderstood (and overestimated) How injury history shapes your entire training approach The difference between time availability vs. training capacity Why recovery, mobility, and fueling must be accounted for upfront The role of motivation—and why “surface-level goals” often fail If you’ve ever: Struggled to stick to a training plan Felt like your plan didn’t fit your life Or found yourself constantly adjusting or restarting This episode will show you why—and how to fix it. Because the reality is: Most training plans don’t fail because of bad workouts. They fail because the foundation was never built correctly. 📊 This is Part 1 of a 3-Part Series: • Part 1: Building the Foundation (this episode) • Part 2: How to Set Weekly Training Volume • Part 3: How to Structure Your Training Week Timestamps: 00:00 – Training Plan Series Overview (Start Here) 02:15 – Why Your “Why” Matters More Than Your Workouts 04:15 – The Questions Coaches Ask Before Building a Plan 08:45 – Athlete Background: Experience, Injuries, and Lifestyle 10:50 – Understanding Weekly Volume and Intensity 13:05 – How Sport Type Impacts Training Approach (Running vs Triathlon) 15:40 – The Truth About the 10% Rule and Recovery Limits 18:15 – Adjusting Training Based on Feedback and Real Life 22:35 – Why Subjective Feedback Matters More Than You Think 27:15 – When (and How) to Progress Training Volume Safely 33:15 – Managing Training Load to Avoid Injury 37:40 – Recovery Isn’t Optional: Building It Into the Plan 42:00 – Balancing Stress Across Multiple Disciplines 46:30 – From Foundation to Structure: Mapping Your Training Plan 49:35 – Building a Macro Plan: Peak Volume and Taper Strategy ⭐ Support the Podcast If you found this episode helpful: Follow / Subscribe Leave a rating & review Share it with another athlete who needs it For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com
	Episode 80: Road to Grandma's Marathon- The Marathon is the Journey, Not the Destination	31 Mar 2026	01:02:27
Send us Fan Mail In this episode of my Road to Grandma's Marathon series, Katie is sharing a real, unfiltered look at the past couple weeks of training—high mileage, tough workouts, and the reality of balancing running with work, parenting, and unpredictable conditions. From squeezing in treadmill workouts between calls to navigating spring break schedule changes, this was a week that required a lot of flexibility. Katie breaks down what worked, what didn’t, and how outside stress, heat, and fatigue can impact performance more than we sometimes expect. Katie also recaps a challenging half marathon that didn’t go as planned—between unseasonably hot weather, a hilly course, and race-day decisions, it ended up being more of a learning experience than a confidence boost. Katie talks about how to interpret those kinds of races, what they actually mean for fitness, and how to move forward without spiraling. During the second half of the episode, Katie dives into her marathon journey so far. This includes a total of 10 marathons. Katie provides details of each as well as what went well and not so well and learning lessons from each. Plus, she dives into: Adjusting training when life gets busy Knowing when to push vs. when to back off Fueling during workouts for better recovery Adding plyometrics, strength work, and heat training Building volume strategically (even when the week isn’t ideal) If you’ve ever had a week where training didn’t go perfectly—or a race that left you questioning everything—this episode is for you. Key Takeaways Not every week will go as planned—and that’s normal Heat, stress, and life load can significantly impact performance One race doesn’t define your fitness Fueling during workouts can improve both performance and recovery Flexibility and consistency matter more than perfection Marathons are a journey within themselves and mastering the marathon is not completed with just one marathon For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com
	The Hidden Cost of Endurance Training No One Talks About \| Coach’s Corner	26 Mar 2026	01:10:37
Send us Fan Mail Endurance training requires commitment, structure, and consistency. But what often gets overlooked is the cost outside of training. In this Coach’s Corner episode, we step away from workouts and performance metrics to talk about something every endurance athlete experiences—but rarely addresses directly: the impact training has on relationships, family, and daily life. From long training hours and accumulated fatigue to shifting priorities and communication breakdowns, endurance sports can create tension if they’re not managed intentionally. This conversation is not about eliminating those challenges—it’s about recognizing them and learning how to navigate them without sacrificing the people and relationships that matter most. If you’re pursuing big goals while trying to balance work, family, and life, this episode will help you take a step back and evaluate how everything fits together. Topics Covered: The time demands of endurance training How training affects relationships and family life The role of communication and shared expectations Balancing personal goals with real-life responsibilities When training starts to take more than it gives If this episode resonates, share it with someone who understands the balance you’re trying to manage. Timestamps: 00:11 – Introduction: Training and relationships 02:07 – Type A athletes and relationship challenges 04:14 – Training focus vs home life 06:41 – Long training hours and recovery impact 08:56 – Planning training around relationship needs 11:07 – Involving your partner in decisions 13:03 – Communicating expectations and sacrifices 16:19 – Managing training load with family commitments 19:38 – Mental health and household dynamics 22:42 – The role of vulnerability and honest conversations 27:13 – When training becomes unsustainable 30:31 – Parenting and prioritizing quality time 34:37 – Financial and logistical challenges 39:58 – Supporting your family during race season 43:44 – Recognizing stress and overtraining signals 47:27 – Turning races into shared experiences 50:45 – Adjusting race schedules for better balance 55:23 – Training as life vs life supporting training 1:00:49 – Self-awareness: monitoring stress and mood 1:05:03 – Final thoughts: your journey impacts others For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com
	Episode 78: Your First Triathlon Race Day: What to Expect (So You Don’t Panic)	24 Mar 2026	01:06:03
Send us Fan Mail Summary: If you’re feeling nervous about your first triathlon race day, you’re not behind—you’re right where you should be. In this episode of Triathlon 101, Coach Justin walks you step-by-step through exactly what race day looks like—from the moment you wake up to the moment you cross the finish line. This is not about racing perfectly. It’s about knowing what to expect so you can stay calm, present, and in control. You’ll learn: How to prepare the night before What race morning actually feels like How to set up your transition area What happens during the swim, bike, and run How to avoid common beginner mistakes How to define success on your first race By the end of this episode, you’ll understand the flow of race day—and feel more confident heading into it. Key Takeaway: Race day isn’t chaos. It’s a sequence you can move through calmly. Resources: 👉 Start Here (Coaching): https://tabularasaracing.com/start-here 👉 Triathlon 101 Series: https://tabularasaracing.com/triathlon-101 If this episode helped you, consider leaving a review or sharing it with another athlete preparing for their first race. For coaching inquiries: Coach Katie → https://fuel2run.com Coach Justin → https://tabularasaracing.com Podcast Email → theenduranceathletejourney@gmail.com

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