Legwork is a podcast that celebrates the unseen efforts that keep the sport of running moving forward. We go behind the scenes with club leaders, race directors, and running community organizers to uncover the work that keeps us on the roads and trails. We talk to coaches to understand the evolving science of how we train, and we recognize the effort built into all the miles that come before we lace up for the starting line.
What matters isn’t always visible. Explore what lies beyond the shortcuts.
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00:51 What is podcast Legwork all about, and what types of conversations will we have?
01:26 What does every episode of Legwork aim to achieve?
02:03 When and where can you listen to Legwork?
Every runner has had questions they didn't know exactly how to how do I evaluate a training plan actually life? What's the smartest way to in the heat? How do I get myself mentally through that last part of a race? And what does a crew really need to do and know when supporting an ultra marathon runner?
We have those questions too! And as the owners of an apparel brand, as coaches and as members of the running community, we hear them all the time. How do you start and sustain a running club that doesn't just burn out after a season? What's the current state of women's running media and how do we make it better? And how can we support and hold on to more female coaches? Some of the most important work, whether it's the work we do as runners or as leaders that drive our sport, is not always visible.
Legwork is a podcast that celebrates the unseen efforts that keep the sport of running moving forward. We go behind the scenes with club leaders, race directors, coaches, and scientists to explore the why and how of the work that makes running what it is.
These are long form conversations that favor nuance over noise and intention over aesthetics. Because doing the work is messy and hard, but too often glossed over or made to seem easy. We're not here to deliver clickbait or sound bites. We're here to take our time, ask better questions and listen with curiosity.
In every episode, we promise to bring you something practical, insightful, inspiring. Something that helps you think and run further and feel more connected to the work that matters, no matter who's doing it or where it takes place.
We don't have sponsors, just us! And Bakline! It's where we've put in the work, building a brand, growing a community, coaching athletes and supporting great people and organizations. It's something we've built from scratch none of it has been easy. But that's exactly why we started this show, because the work that happens behind the scenes deserves more space, more credit and much more conversation.
Episodes drop every other Tuesday wherever you get your podcasts.
So subscribe to Legwork because working hard doesn't always mean being seen, doing the Legwork without shortcuts is the forward.
03 - Why Women Coaches Still Struggle — and What WeCOACH Is Doing About It (with Vanessa Fuchs)
Episode 3
Tuesday, August 5, 2025 • Duration 01:12:17
Title IX changed the game—but it also came with a cost.
In this episode of Legwork, we sit down with Vanessa Fuchs, CEO of WeCOACH, to unpack why the number of women in coaching roles plummeted after the passage of Title IX, particularly in running sports like cross country and track—and how WeCOACH is working to reverse that trend. From the impact of mentorship and representation to the systemic challenges of burnout, pay inequity, and gender bias, Vanessa brings both candor and clarity to one of the most important topics in sport today.
Whether you're a coach, athlete, parent, or simply someone who cares about the future of women's sports, this conversation is a call to action. Learn what’s working, where we’re falling short, and why supporting women in coaching isn’t just good policy—it’s essential for the health and future of the game.
Episode Description
What does it really mean to be a coach today—especially as a woman?
For many athletes, coaches are more than technical instructors. They are the emotional anchor, trusted adult, and all-hours problem-solver who helps athletes navigate academics, life transitions, and personal struggles. In this conversation, Vanessa Fuchs, CEO of WeCOACH, joins Matt and Molly to talk candidly about the immense load women coaches often carry—especially in year-round sports like track and cross country—and the lack of structural support that leads far too many to burnout or exit the profession altogether.
This episode also unpacks the ripple effects of Title IX—from declining numbers of women coaches to deeply ingrained hiring patterns and gender-based leadership expectations. Vanessa shares how WeCOACH is building a sustainable pipeline through programs like WeMENTOR, WeELEVATE, and WeASPIRE, all backed by research on where and why women are most likely to drop out of coaching careers.
We also discuss how women’s sports are covered in the media, the subtle (and not-so-subtle) gender biases that shape how leadership styles are perceived, and how recent changes in NCAA policy could impact the future of Olympic and non-revenue sports. Through it all, Vanessa offers both data and personal insight—showing what it will take to not just recruit more women into coaching, but actually keep them there.
02 - How To Evaluate And Modify A Run Training Plan To Fit Your Needs
Episode 2
Tuesday, July 29, 2025 • Duration 02:00:03
In this episode of Legwork, Matt and Molly go beyond the numbers to unpack what makes a training plan actually work—and why most of them miss the mark for the average runner. Built as a companion to our in-depth blog series on the Bakline site, this episode is a practical and honest guide to evaluating your plan, understanding the purpose behind workouts, and making modifications that are both smart and sustainable. Whether you’re a first-time half-marathoner or a seasoned marathoner chasing a PR, this conversation gives you the tools to stop blindly following plans and start training with intention.
We also introduce a four-step framework that anchors the episode: assess the course, evaluate your current fitness (and physiology), build the right mileage and long run structure, and then add intensity with purpose. Along the way, we tackle misunderstood concepts like the 80/20 rule, threshold training, and why “advanced” doesn’t always mean “faster.” From injury prevention to long run strategy, fast-twitch vs. slow-twitch muscle types to recovery timing, this episode is loaded with practical examples, real coaching insight, and lessons we’ve learned the hard way. The full chapter list is below—so feel free to jump around, but we think it’s worth the full listen.
Chapters
00:00 Introduction to Matt + Molly As Coaches and The Perspectives They Bring
05:35 Understanding Training Plans Generally and Their Importance
08:59 Who this episode is for? (Hint: almost anyone can get something out of this)
12:18 Understanding The Objective of The Workout, Not Just The Numbers
13:24 Why Most Off The Shelf Plans Let You Down, And Why The Ability To Evaluate Your Plan Is Critical To Being a Better Athlete
20:41 General Types of Modifications You Can Make Once You Have Evaluated Your Pln
29:32 Four Key Steps: Assessing the Course, Honestly Understanding Yourself, Determine Overall Mileage, and Add Intensity
01 - Fast Women: Alison Wade on Coaching, Trends in Running Media, and Creative Fatigue
Episode 1
Tuesday, July 29, 2025 • Duration 01:21:32
00:00 Introduction to Fast Women and Alison Wade
05:34 The Evolution of Alison's Relationship with Running
07:52 The Impact of Community and Connection in Running
10:19 Exploring the Podcasting Journey
12:12 The Challenges and Opportunities Women Face In Coaching Especially In Collegiate Levels
21:35 The Growth of Women in Professional Coaching
27:26 Editorial Changes in the Fast Women Newsletter Required Over Time
28:39 Covering Trans Athlete In Running Media
33:22 Navigating Negative Feedback and Resilience
36:56 Balancing Passion and Workload and Managing Burnout
40:07 The Evolution of Fast Woman and Creating Engaging Editorial Content While Managing Social Media Dynamics
51:54 What is better? Being best, first, or different? Navigating How We Flex Our Style To The Times
57:02 The Balance of Making a Living, Finding Sponsors, and Journalistic Integrity
01:02:47 Positive Trends in Running and Coaching
01:11:56 The True Value of the Fast Women Newsletter
01:20:53 Closing Thoughts
Summary
In our first episode of Legwork, we sat down with Alison Wade—founder of the Fast Women newsletter and one of the most thoughtful voices in running media. We talked about how her relationship with running has shifted over time, especially as she’s navigated personal setbacks while continuing to spotlight the sport’s most compelling stories. We explored her decision to stay rooted in journalism in an age of content, and what it takes to remain authentic when everyone else is chasing clicks. From her reflections on burnout and creative sustainability to the evolving media landscape, Alison offered a clear-eyed look at what it means to keep going—not just when it’s rewarding, but when it’s hard.
05 - The When, How, And Why of Hiring A Running Coach
Episode 5
Tuesday, September 2, 2025 • Duration 01:48:45
A practical guide to hiring a running coach — when to seek one, how to choose and work with one confidently, and why they can make all the difference.
Most runners think about hiring a coach only when they’re chasing a big PR or a major race. But the reality is that coaching isn’t just for elites, and it isn’t just about getting faster. The right coach at the right time can help you break through plateaus, return from setbacks with confidence, or simply take the decision fatigue out of training. And while coaching can be transformative, not every coach–athlete match works—knowing what to look for (and what to avoid) can make all the difference.
Episode Description
In this episode of Legwork, Matt and Molly take a practical look at the when, how, and why of hiring a running coach. Drawing on their own experiences as athletes and coaches, they explore what makes the coaching relationship truly valuable beyond the plan itself—and how runners can get the most out of it.
They walk through the key parts of the process:
Why runners hire coaches — from chasing performance goals to wanting structure, support, or accountability
Common barriers to hiring — cost, feeling like you're not worthy of coaching or that you need to be faster, or the social elements of running with a club or with your friends (all of which a good coach can help you manage and feel confident)
What coaches can (and can’t) do — from individualized plans and race strategy to dispelling myths about gait analysis (which really can't be done visually) or “magic workouts”
How to evaluate a coach — key questions to ask, understanding certifications, and exploring what experience they have with people like you
How to be coachable — building trust, communicating openly, and knowing when it might be time to move on
Red flags to watch for — warning signs that a coaching relationship may not be the right fit
Whether you’re considering coaching for the first time, thinking about switching coaches, or simply looking to get more from the relationship you already have, this episode gives you the tools to approach coaching with clarity and confidence.
04 - Mastering and Applying Heat Training Protocols for Runners
Episode 4
Tuesday, August 12, 2025 • Duration 01:35:50
A practical guide to heat training for endurance runners —why it works, the science behind it, and how to apply protocols to boost performance year-round.
Most non-elite endurance athletes are leaving performance gains on the table. Heat training—often dismissed as something you only do before a hot race—is one of the most misunderstood and underutilized tools in the sport. Done right, it can boost cardiovascular capacity, improve recovery, and prepare you to train harder for longer—no matter the conditions on race day.
In this episode of Legwork, Matt and Molly explore the overlooked benefits and surprising versatility of heat training. Through stories from their own racing and coaching, they show how it can be more than a summer survival skill—it’s a year-round performance weapon hiding in plain sight.
Episode Description
This episode is your practical, research-backed guide to heat training—covering nearly everything an endurance athlete needs to know to apply it effectively and safely.
Matt and Molly break down the most up-to-date science on how heat affects performance, the physiological adaptations you’re aiming for, and the three proven methods to achieve them:
Training in hot environments to closely mimic race conditions
Layering to simulate heat when the weather won’t cooperate
Passive post-workout heat exposure like saunas or hot-water immersion
They explain how to choose the right method for your situation—or make the most of the method you have available—and how to time it so benefits carry through to your race. You’ll also learn how long adaptations last, how to maintain them, and what to watch for in hydration, fueling, and recovery to avoid setbacks. Whether your target race is hot, cool, or somewhere in between, this episode gives you the tools to use heat training with precision—and see results when it matters most.
06 - Why the JFK 50 Ultramarathon Endures and Inspires Generations with Mike Spinnler
Episode 6
Tuesday, September 23, 2025 • Duration 02:04:55
More than America’s oldest ultramarathon, the JFK 50 endures because of the kindness, community, and love that Mike Spinnler has nurtured across generations.
Most races don’t last six decades. Every November, the JFK 50 unfolds across the Appalachian Trail, a canal towpath, and country roads as a 50-mile test that has become the oldest continuously running ultramarathon in the United States. But what makes it endure isn’t just the course or its history. It’s the people who return year after year, the community that shows up in droves to ensure this race will not quit, and the race director who has quietly shaped it for more than three decades as only the second in its history.
Mike Spinnler has been at the heart of the JFK 50 as runner, champion, and steward, carrying forward a tradition that continues to inspire generations. He is, in many ways, the archetype of a role model. In this conversation, we reflect on how the course has shaped the athletes who run it, the volunteers who support it, and the man who has devoted his life to directing it.
Episode Description:
In this episode of Legwork, Matt and Molly sit down with Mike Spinnler, race director of the JFK 50, the oldest continuously run ultramarathon in the United States. They explore how the race has endured for more than 60 years — and why it continues to inspire across generations.
Together, they cover:
Mike’s journey from 12-year-old participant to champion, and eventually to race director
The stewardship lessons he learned from Buzz Sawyer and Greg Shank, and how he carries their legacy forward
How kindness, community, and love have shaped the race as much as rules, permits, and logistics
07 - Fuel Smarter: Understanding How Nutrition Works in Training and Racing
Episode 7
Friday, October 10, 2025 • Duration 01:32:50
A practical framework for fueling that explores the history and science of race nutrition to help you understand the products on the shelf, turning confusion into confidence.
It starts with a wall of brightly colored gels and drink mixes, each promising endurance in a pouch. Runners swear by their favorites, but few can explain why they work—or don’t. Matt and Molly pull back the curtain on the science and history behind those packets, turning a maze of sugar ratios, salt counts, and gut grumbles into something you can actually understand. They examine why some products seem to love you while others ruin your race, practically breaking down the make up of different products out there, and what the science actually says about how our bodies use all this stuff.
Episode Description:
In this episode of Legwork, Matt and Molly take on one of running’s most confusing topics: fueling. They trace how we went from ancient “performance foods” to modern gels and drink mixes, and why understanding what’s inside those packets can make all the difference.
Together, they cover:
How fueling evolved from ancient rituals to modern sports science
The difference between energy systems — carbs, fats, and how the body actually uses them
What “isotonic,” “hypertonic,” and “2:1 ratios” really mean, and how those formulas affect absorption and gut comfort
Why some products upset your stomach while others don’t
How to approach carb loading and in-race fueling more strategically
The myths and mistakes that keep runners underfueled
And how to navigate the wall of options on the shelf with more confidence
Along the way, they share personal fueling mishaps (including Matt’s maple syrup era), laugh through gut science, and translate complex research into clear, practical insight.
Whether you’re training for your first half marathon or trying to shave minutes off a PR, this episode will help you understand what your body needs — and fuel smarter for whatever’s next.
Bonus 1: The Strategy and Logistics in Running the NYC Marathon (Part 1)
Episode 1
Tuesday, October 21, 2025 • Duration 01:08:59
Bakline’s guide to tackling the TCS NYC Marathon—section by section, from the Verrazzano to Central Park.
It starts early—hours before the start gun—with runners moving through the slow ritual of getting to Staten Island. The ferry’s crowded and buzzing, the buses crawl through traffic, and everyone’s half awake, half anxious, wondering if they packed enough snacks. It’s all part of the race before the race. Matt and Molly break down what that morning really feels like, and how to handle every stretch of the TCS New York City Marathon once you finally hit hear the cannon that sets you on your way.
Episode Description
In this episode of Legwork, Matt and Molly take runners mile by mile through the world’s most iconic marathon: New York City. Drawing on their personal experiences and coaching insights, they unpack every element of race day—from pre-dawn logistics on Staten Island to the emotional charge of entering Central Park.
Matt and Molly cover the practical details that make or break a smooth race morning—timing breakfast, navigating transport, managing nerves, and adjusting for daylight savings—before diving deep into a section-by-section course strategy. From the Verrazzano Bridge to First Avenue to the final turn onto Central Park South, they share what to expect, where to hold back, and how to find rhythm amid the crowds.
Whether it’s your first time running New York or your tenth, this episode gives you the insider perspective to approach the course with confidence, calm, and respect for the challenge.
NOTE: This podcast episode is not affiliated in any way with New York Road Runners nor do we claim any association or ownership related to their trademarks. This is an informational discussion about the race by Bakline, based on our experience and not as an official spokesperson for the organization that puts on the marathon.
Bonus 2: Tapering and Pacing Strategies for the NYC Marathon (Part 2)
Episode 2
Thursday, October 30, 2025 • Duration 39:04
How to taper with confidence and pace your best NYC Marathon, mile after mile.
You’ve done the training for the NYC Marathon. Now comes the hardest part—trusting yourself. The taper and pacing strategy often get too little attention, too late. We set time goals, have a rough pace in mind, and let it rip. But if we don’t approach the start line with intention, we risk losing the discipline that gets us to the finish we want.
In this episode, Matt and Molly offer a framework for thinking about the taper—how long it should last, how much intensity to keep—and the pacing strategies that make or break your race, including the scariest of them all: the negative split. You’ll come away better equipped to manage the restlessness of race week, hold back early when the crowds surge, and finish the NYC Marathon feeling strong instead of spent.
Episode Description
In this episode of Legwork, Matt and Molly take on the final stretch before the NYC Marathon—the taper, pacing strategy, and mindset that shape how race day unfolds. It’s the stage that can spark as much anxiety as excitement: mileage drops, energy shifts, and the urge to “prove fitness” in those final days before the race can undo weeks of good training.
They unpack what runners often overlook in these last few weeks and how small, intentional adjustments can lead to a stronger, more controlled race. Together, they cover:
The Taper: How long it should last, how much volume to cut, and why intensity still matters
Managing Race Week: Why restlessness is normal—and how to handle it with patience instead of panic
Carb Loading Basics: How to approach it across several days instead of one big pre-race meal
Race Planning and Visualization: How to approach the NYC Marathon with intention, not adrenaline
Pacing Strategies: The key frameworks for smart racing—negative splitting, the 10-10-10 rule, and even-effort pacing
Chapters
00:00 Introduction to WeCoach and Vanessa Fuchs
05:34 The Impact of Title IX on Women in Coaching
08:29 The Importance of Female Role Models in Sports
10:56 Vanessa's Personal Experience With Mentorship
13:08 Barriers to Representation in Coaching
15:28 WeCoach's Mission, Growth, and the Triad Mentorship Model
22:00 Gender Bias in Coaching Styles
24:01 Media Representation of Women in Sports
27:16 Recruiting and Retaining Female Coaches Particularly In Running
35:57 Managing Burnout and Mental Health Against Persistent Barriers
41:23 Exploring NCAA Divisions and Coaching Opportunities
42:20 Engaging the Community in Advancing the WeCOACH Mission
47:21 Proud Accomplishments at WeCOACH
53:03 Hope and Progress in Women's Coaching and Impact of the Tucker Center Report Card
55:48 Impact of NCAA Changes on Women's Sports
59:40 The Growing Spotlight on Women's Sports
Top 5 Takeaways
Title IX’s unintended consequence: While it opened doors for female athletes, it also led to a sharp decline in women coaching women's teams—dropping from 90% to around 41%.
Representation matters early: Girls drop out of sports at twice the rate of boys by age 14. Having female coaches helps girls stay engaged, confident, and supported.
Coaching is full-spectrum labor: Coaches are often the only consistent adult in a student-athlete’s life—managing not just performance, but emotional, academic, and life challenges.
Bias still shapes perception: Assertive leadership by women is often mischaracterized or penalized in ways that men aren’t.
Change is happening—but needs help: Programs like WeMENTOR and WeASPIRE are helping reverse trends, but support from fans, schools, and peers is critical to sustain momentum.
31:03 Step 1: Assessing the Course
39:13 Step 2: Honestly Understanding Yourself and Assessing Your Current Fitness
49:24 Muscle Fiber Types, Determining How You Might Skew (Fast or Slow Twitch) and Considering That In Your Training Plan Construction
59:12 Step 3: Determining Overall Mileage and Your Long Run
01:01:39 Incorrect Workout Execution Could Lead to Perception of an Incorrect Plan (And Injury)
01:05:43 The 80/20 Rule. Why We Think It Is A Good Rule Of Thumb (Even Though We Don't Like Most Rules of Thumb) And Importance Of Easy Miles
01:10:21 Two Major Levers To Pull That Increase Volume: Frequency (More Days) and Duration (Longer Runs)
01:16:40 Long Run Considerations and Progression
01:17:41 Adding In The Long Run: How Many, How Long, And What % of The Week It Should Be
01:29:50 Step 4: Adding Intensity (The 20%), Key Terminology And Understanding Your Threshold Pace
01:35:29 Digging Into Types of Intensity To Consider In Your Plan
01:38:23 Coming Full Circle To That 80/20 Rule - Brining It All Together
01:42:22 Use Case #1: Illustrating How We Get To 20%
01:46:03 Use Case #2: Catching When an A Workout Does Not Make Sense
01:47:15 Summary And Key Takeaways
01:53:07 Looking Ahead To Part Two Of This Podcast: Specific Workouts
Top 4 Takeaways
1. Your Training Plan Wasn’t Written for You—So Make It Yours
Most plans are generic. If you're not adjusting for your race, fitness, and schedule, you're following someone else’s roadmap.
2. Understanding the Why Beats Hitting the Pace
Don’t just follow numbers—know the goal. When you understand what threshold feels like, you can adapt without derailing your training.
3. It’s Not Just Mileage—It’s the Ratio That Matters
The 80/20 rule works. Most of your weekly volume should be easy. Going too hard too often—even on low mileage—can set you back. We're ready to debate those who say otherwise.
4. Know How You’re Wired (Fast Twitch? Slow Twitch?)
Your physiology matters. Fast-twitch athletes fatigue and recover differently. Smart plans account for those differences.
We also dove deep into the realities of coaching and representation, particularly for women at the NCAA and professional levels. Alison shared how she’s watched the industry change, why institutional structures still fail many female coaches, and how organizations like Wildwood Running and WeCoach are helping fill the gaps. Along the way, we touched on covering trans athletes with care, managing editorial choices under public scrutiny, and the challenge of staying principled while running an independent media platform. Through it all, Alison reminded us that being different—and being honest—still matters.
Our Top 5 Takeaways
1. Journalism Over Hype
Alison’s not chasing clicks—she’s doing the work. Fast Women stands out by delivering real journalism in a content-churn world.
2. Coaching Still Isn’t Built for Women
From the NCAA to the pros, women are still underrepresented in coaching—and the system isn’t set up to change that without serious reform.
3. First, Best, or Different? She Chose “Different”
Instead of trying to be loud or fast, Alison built something thoughtful and distinct—and that’s her superpower.
4. Algorithms Are Exhausting
The best content doesn’t always “win.” Social media rewards noise, but Alison stays focused on what matters, even if it doesn’t always perform.
5. A Newsletter That Gets It
Fast Women is more than race results. It’s curation with care, clarity, and a deep respect for readers who want more than just headlines.
Keywords
Fast Women, Alison Wade, running community, women in coaching, NCAA, podcasting, running media, female athletes, coaching challenges, sports journalism, running social media, content creation, running media, journalism, authenticity
Chapters
00:00 Our First Interaction With A Coach in High School
06:18 The Why, When, and How of Finding A Coach - Our Agenda
07:59 All The Reasons Runners Might Hire A Coach - Good And Bad
16:47 Primary Drivers Behind What Prevents us or is a Barrier to Hiring a Coach
26:11 How Coaches Can Help Athletes
33:31 Coaching Can Help In Understanding How Running Should Feel And Integrating Strength
39:40 The Role of Coaches in Race Planning
41:37 Setting Expectations: Things Coaches Can't Do (Like Visual Gait Analysis)
51:17 Setting Expectations: There is No Magic Workout or Secret Sauce
53:50 Communicating What We Want and Need Out of Coaching
01:04:48 Questions You Should Ask A Potential Coach
01:10:35 Evaluating Coach Qualifications and Certifications
01:22:47 How to Be A Coachable Athlete
01:33:38 Identifying Red Flags in Coaching Relationships
01:42:54 When It Might Be Time To Leave A Coach
Key Takeaways
Coaching is about more than a plan. An individualized workout schedule is the bare minimum. The true value comes from problem-solving and helping athletes maximize training around the realities of life.
Know your reasons for hiring a coach. Performance goals, structure, accountability, or breaking plateaus are all valid motivations—but intrinsic motivation matters most.
Set realistic expectations. Coaches can’t provide magic workouts or fix biomechanics with a glance. What they can do is help you train smarter.
Evaluate both sides of the relationship. Ask potential coaches about their philosophy, experience with athletes like you, and how they stay current. Be honest with yourself about what you need.
Watch for red flags and know when to move on. Signs include coaches who don’t listen, insist on absolutes (“everyone must run 180 cadence”), take credit for your success but dodge responsibility for setbacks.
Chapters
00:00 Introduction to Heat Training and Personal Experiences Driving Our Understanding
05:49 The Primary Studies We Reviewed In Preparation For Our Heat Training Episode
08:05 Major Reasons Why You Should Care About Heat Training
12:42 Why Running In The Heat Is Challenging
20:21 Anecdotal Experience with Heat Training In Recent Ultra Performances
23:28 The Three Heat Training Methods We Cover and General Physiological Benefits of Heat Training
28:32 Thermal Regulation and Adaptations
31:12 Protocol by Protocol Analysis
32:53 Protocol 1: Training In A Hot Environment
46:06 Protocol 2: Adding Layers to Augment Heat of The Natural Environment
01:06:39 Protocol 3: Hot Dry Sauna and Hot Water Immersion (HWI) - Actual Implementation Steps
01:10:48 Protocol 3: Hot Sauna Benefits and Considerations
01:14:17 Protocol 3: How Water Immersion (HWI) Benefits and Considerations
01:19:35 Maintaining Heat Training Adaptations
01:22:56 Timing and Strategy for Heat Training
01:27:20 Safety Considerations When Heat Training
Top 5 Takeaways
Heat training is underutilized by most non-elite athletes—and can deliver benefits year-round, not just for hot races.
Three general methods to consider, some with higher efficacy than others but all can practically aid you: hot-environment training, layering to simulate heat, and passive heat exposure post-workout.
Core adaptations include increased plasma volume, earlier/more efficient sweating, electrolyte conservation, and lower core temperature.
Adaptations fade quickly—often within two weeks without exposure—but can be restored in as little as two days.
Safety is critical: hydrate before and after, adjust fueling for greater glycogen use, and be aware of individual risks like anemia.
The role of volunteers, families, and local communities in sustaining the JFK 50
The balance between tradition and change — from aid stations and cutoffs to super shoes and evolving strategies
The challenges of race directing: from financial risk to government shutdowns, blizzards, and even the Beltway sniper
What inspires Mike personally, and how he knows, without any doubt, the JFK 50 will thrive long after he steps aside
Whether you’re a seasoned ultrarunner, a first-time marathoner, or someone who simply cares about what makes communities strong, this episode offers an inside look at why the JFK 50 is more than just a race — it’s a living legacy.
Chapter List
00:00 Introduction to JFK 50 and Mike Spinnler Journey
08:51 Mike's Early Running Experiences and Influences
13:52 Transitioning to Competitive Running, And Winning the JFK50
23:47 Becoming the Race Director of JFK 50, And How Having the Best Partner Helps
30:39 How the JFK Keeps Going
35:58 The Importance of a Team Behind You And Delegation
39:13 Resilience and Persistence in the Face of Persistent and Resilient Challenges
42:56 Navigating Change and Tradition
45:33 The Role of Aid Stations in Leveling The Playing Field
53:58 The Famous 3 x 10m Marathon Paced (In a Day) Workout
01:00:57 Approaching Mike's Directing of the JFK50 More As A Coach Than An Administrator
01:05:10 Impact of Shoe Technology
01:06:52 Weaverton Cliffs And Watching Your Step
01:08:10 Navigating the Appalachian Trail
01:10:09 The Magic Of JFK50 Aid Stations And Volunteer Community
01:18:02 Advice for New Runners of the JFK50
01:24:37 For Mike, the JFK50 is like Christmas Morning And He's Excited To See What Will Happen
01:27:09 Supporting Runners Through ALL Paces, Not Just The Leaders
01:30:00 The Personal Impact of Race Directing And The Obligation Mike Feels To Those That Have Not Experienced The Race
01:35:08 Spontaneous Selflessness and Humanity Is All Around
01:39:38 Reflecting On How JFK50 Has Changed Him, The Power of Sports, And Giving Back
01:48:38 Advice Time: The Inside Tips On A Successful JFK50
00:00 Introduction, Matt's Fueling Eras, and Why This Episode Matters
09:08 Agenda for the Episode
10:00 Historical Perspectives on Nutrition and Performance
16:09 The Evolution of Sports Training and Nutrition
20:06 Understanding Energy Systems: Carbs
29:22 Understanding Energy Systems: Fats
40:15 The Impact of Carbohydrates on Performance
47:07 Understanding How Nutrition Products Incorporate What We Know Of These Energy Systems Into Their Formulas
49:27 Understanding Sugar Ratios in Sports Nutrition
55:21 Isotonic vs Hypertonic Fuels: What You Need to Know
01:04:49 Carbohydrate Requirements for Endurance Events
01:13:17 The Importance of Carb Loading Before Races
01:28:03 Troubleshooting Nutrition Issues During Races
References:
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00:00 Introduction and Personal Experiences with the New York City Marathon
06:58 Course Strategy Overview and Key Elements
07:44 Getting to Staten Island
09:02 Timing Your Breakfasts and Remembering Daylight Savings
11:23 Race Morning Checklist
13:30 Getting to The Start: The Ferry
18:21 Getting to The Start: The Bus
20:56 Navigating Athletes / Starting Village
25:26 Starting Line Wave Times
28:02 The Course: Overall Elevation Profile
30:30 The Course: (1) Navigating the Verrazano Bridge
34:51 The Course: (2) Exiting the Verrazzano, Converging with Others, and Fourth Ave
37:49 The Course: (3) Lafayette Through The Half
44:45 The Course: (4) Queens and The Queensboro Bridge
50:36 The Course: (5) First Ave, Heading to the Bronx
56:49 The Course: (6) The Boogie Down Bronx Experience
59:08 The Course: (7) Returning to Manhattan, Marcus Garvey Park, And the Dreaded 5th Avenue Hill
01:02:57 The Course: (8) Entering Central Park!
01:05:42 The Course: (9) Exiting The Park, Central Park South, and the Finish!
Weather Considerations: Adapting expectations when conditions get hot, humid, or windy
Through coaching insight, data, and experience, they show that finishing strong isn’t about squeezing in one last workout—it’s about executing the work you’ve already done. Whether you’re chasing a PR, a BQ, or simply looking to enjoy the day, this episode helps you line up calm, confident, and ready to run your best NYC Marathon.
Chapter List:
00:00 Introduction to Part 2 of Our NYC Marathon Course Strategy and Carb Loading In Brief
06:40 How To Manage The Emotions of The Taper
08:58 The Taper: How Long, and How Much Volume
16:30 The Taper: Level of Intensity and Impact to Performance
23:36 Race Planning and Strategy, and Race Day Visualiztion
27:22 Primary Marathon Pacing Strategies: Even Effort v Even Paces, Negative Splitting, and The 10-10-10 Approach
34:32 Weather Considerations for Race Day
36:24 Final Thoughts and Advice: Do Not Go Out Too Fast!
For an in depth look at race day logistics and segment by segment look at the course, see Part 1 (Bonus Episode 1).
