Explore every episode of the podcast Set the Pace
| Title | Pub. Date | Duration | |
|---|---|---|---|
| Conner Mantz’s Mile-by-Mile Guide to the TCS New York City Marathon | 30 Oct 2026 | 00:56:45 | |
Conner Mantz Returns to New York After A Record-Breaking Year!
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| Fred’s Team Runners Turn Miles Into Impact for Memorial Sloan Kettering Cancer Center | 22 Oct 2026 | 01:09:24 | |
In this episode, we continue to spotlight runners who put purpose behind their miles and the organizations that make up the more than 670 Official Charity Partners of the TCS New York City Marathon. Rob and Becs sit down with four members of Fred’s Team—Hope Guzzle, Caroline Stevens, Mike Kloepfer, and NYRR Team Inspire member Sheena Lawrick—as they share stories of what’s inspiring them to run 26.2 miles on November 1 to raise funds for cancer research. Fred’s Team, the official running program of Memorial Sloan Kettering Cancer Center (MSK), was the first Official Charity Partner of the New York City Marathon and takes its name from New York Road Runners’ own Fred Lebow, who was treated for brain cancer at MSK in 1991. Fred’s Team was founded in 1995 following Fred’s death from brain cancer the year before. Since then, Fred's Team runners have raised $139 million. Pre-Race Pasta Party | AMNH - https://www.amnh.org/calendar/pre-race-pasta-party?sourcenumber=77947&utm_campaign=fy27_pastaparty_public&utm_medium=weblisting&utm_source=nyrr Hope's Fundraising page: https://give.mskcc.org/site/TR/FredsTeam/FredsTeam?pg=personal&px=5944602&fr_id=4472
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| How Back on My Feet Impacts Lives Through Running | 15 Oct 2026 | 00:53:38 | |
In this week’s episode, we continue to spotlight runners who put purpose behind their miles and the organizations that make up the more than 670 Official Charity Partners of the TCS New York City Marathon. Rob is joined by guests from Back on My Feet, including CEO Nathan Watt, volunteer Diana Cruz Solash, and member Tim Blackmore. Back on My Feet is a national nonprofit that uses running, community, and workforce development to help people experiencing homelessness and addiction build a path toward stability and independence. Nathan reflects on the organization’s growth and impact over the years, while Tim shares his personal journey from addiction and recovery to rebuilding his life through running. He also talks about training for his first TCS New York City Marathon while fundraising for Back on My Feet. Diana opens up about what inspired her to volunteer with the organization and the meaningful impact she has witnessed firsthand. She discusses how Back on My Feet has transformed the lives of program members while also enriching her own life and sense of community. See omnystudio.com/listener for privacy information. | |||
| Everything You Need to Know for the 2026 TCS New York City Marathon—Ortho Edition | 08 Oct 2026 | 01:07:51 | |
If you’re training for the TCS New York City Marathon or another fall marathon, this episode of Set the Pace is for you! Rob sits down with Dr. Jordan Metzl, a nationally recognized sports medicine physician at Hospital for Special Surgery and a member of New York Road Runners’ Medical Advisory Council. A 14-time Ironman finisher who has run over 40 marathons, Dr. Metzl is also the author of several books, including his latest, “Push,” which came out earlier this year. He talks about how runners can distinguish healthy training discomfort from pain that signals a more serious injury. They discuss common running injuries, including runner’s knee, IT band syndrome, and Achilles problems; when to seek medical attention; and why getting the right diagnosis before treatment is critical. Dr. Metzl also explains the role of strength training, cross-training, and rest and recovery during the taper, and shares advice for runners experiencing pain during a marathon. As race day approaches, he emphasizes the importance of listening to your body, adjusting expectations when necessary, and, above all, making it to the starting line healthy. FOLLOW NYRR: Instagram | Facebook | X | TikTok | YouTube See omnystudio.com/listener for privacy information. | |||
| How Runners Can Save Lives | 01 Oct 2026 | 00:52:20 | |
Counting down to the 2026 TCS New York City Marathon, Set the Pace is shining a spotlight on the runners who put purpose behind every mile by raising funds for the race’s more than 670 Official Charity Partners. This week, Rob is joined by Christopher Sheridan of the American Heart Association (AHA), NYRR Hall of Famer and Olympic medalist Jenny Simpson, and NYRR Medical Director Dr. Matt Friedman for an important discussion about cardiac arrest, CPR, and the power of being prepared. Christopher shares how the AHA’s Team Heart & Stroke is building a community of survivors and lifesavers, while Jenny recounts her sudden cardiac arrest at a running event in June and the people whose courage and quick action saved her life. Dr. Friedman explains how bystanders, hands-only CPR, and automated external defibrillators (AEDs) can dramatically improve survival and what New York Road Runners is doing to prepare for medical emergencies during its races. See omnystudio.com/listener for privacy information. | |||
| Becs Gentry & Friends Take Us Way Beyond the Marathon Distance | 24 Sep 2026 | 01:03:26 | |
Behind the Scenes of the 2026 UTMB - The world summit of trail running with Becs Gentry, Margot Fleming and Jeremiah Maestre.
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| Everything You Need to Know to Prepare for the 2026 TCS New York City Marathon | 18 Sep 2026 | 01:04:32 | |
With the marathon just weeks away, Rob is joined by Ted Metellus, NYRR’s chief event production officer and race director, for a comprehensive guide to race week and race day. They reflect on the significance of the 50th anniversary of the New York City Marathon’s 5-boro course, then dive into everything runners need to know—from special activations at the marathon expo and engaging marathon week events to understanding race-day transportation options, course logistics, and more. Ted and Rob also share tips for first-time and returning runners, including how to plan your race weekend, navigate the course’s bridges and hills, and stay focused on your “why.” Plus, they preview post-race activities and the ways runners, spectators, and the city can come together to celebrate this milestone year. Whether you’re racing or cheering, this episode will help get you ready for November 1. Save 20% on fuel at maurten.com, using the email address you registered with for the marathon. Offer excludes the Bicarb System and cannot be combined with other offers. 2026 TCS NYC Marathon Virtual Training Panel https://www.eventbrite.com/e/tcs-new-york-city-marathon-expert-panel-tickets-1990585352374
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| New Balance 5th Avenue Mile Champions Jemma Reekie and Marco Langon | 14 Sep 2026 | 00:39:21 | |
New Balance 5th Avenue Mile champions Jemma Reekie and Marco Langon join a special edition of Set the Pace. Wondering what broken nails and diamond bracelets have to do with the New Balance 5th Avenue Mile? Guest hosts Carrie Tollefson (Olympian and host of C Tolle Run) and Ali Feller (host of the Ali on the Run Show) find out on this special episode of Set the Pace, recorded live at the New York Road Runners Run Center featuring the New Balance Run Hub. Carrie and Ali recap race day, then talk with both champions about how each race was won, what the climb and the long finishing straight on Fifth Avenue actually feel like, and what's ahead for each of them this off-season. See omnystudio.com/listener for privacy information. | |||
| Fueling the Run: What GLP-1 Users Need to Know | 03 Sep 2026 | 00:54:41 | |
For this week’s Set the Pace, NYRR’s Gordon Bakoulis—Coach Gordon to many–steps in to host the show while Rob and Becs are away. Gordon sits down with Heidi Skolnik, a sports nutritionist and exercise physiologist who is also a member of the NYRR Medical Advisory Council, to discuss her newest book, “Your GLP-1 Game Plan: What Your Doctor Didn't Tell You About How to Eat, Move, and Thrive on Weight Loss Medication,” out September 22. Heidi has worked with the New York Giants, Mets, and Knicks, and spent 30 years at the Women's Sports Medicine Center at Hospital for Special Surgery. She explains how these medications can affect appetite, hydration, and fueling—and why runners need to be especially intentional about meeting their nutritional needs. She also addresses common misconceptions and stigma surrounding obesity, body size, and weight-loss medications, emphasizing that health and movement are about much more than weight. Heidi and Gordon discuss how coaches can support runners during workouts, whether the goal is training for a marathon or simply wanting to move more. You can find Your GLP-1 Game Plan: What Your Doctor Didn't Tell You About How to Eat, Move, and Thrive on Weight Loss Medication, on Amazon
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| Viola Cheptoo on Fighting Gender-Based Violence and Her Next Big New York Run | 27 Aug 2026 | 01:01:43 | |
In this episode, Rob sits down with NYRR’s Director of Professional Athletes Dorian Kail to preview the pros taking on the TCS New York City Marathon on November 1 and explore what it takes to assemble the field. One of those athletes is Viola Cheptoo, who is gearing up for her return to New York. Cheptoo grew up in one of Kenya's great running families as the younger sister of five-time Olympian Bernard Lagat and has made a name of her own. She finished second in her marathon debut at the 2021 TCS New York City Marathon and ran a personal best of 2:19:05 at the Tokyo Marathon this past March. But Cheptoo’s story reaches far beyond the finish line. In 2021, her close friend and training partner, Agnes Tirop, a two-time world medalist who had just broken a world record, was killed by her husband. Cheptoo turned her grief into a movement by founding Tirop's Angels, an organization fighting gender-based violence by creating resources, including a safe house in Kenya for survivors.
Tirop's Angels Back to School 5K https://app.movezengo.com/register?event=tirops-angels-virtual-race FOLLOW NYRR: Instagram | Facebook | X | TikTok | YouTube See omnystudio.com/listener for privacy information. | |||
| The Power House that Percy Sutton Built | 13 Aug 2026 | 01:05:10 | |
On this special live show from the Apollo Stages at the Victoria, Rob is joined by co-host Keisha Sutton-James, Percy Sutton's granddaughter and former deputy Manhattan borough president. Together, they sit down with MS NOW political analyst Dr. Basil Smikle Jr., multi-platinum Harlem recording artist FERG; Billy “Mr. Apollo” Mitchell, Harlem Run member and NYRR marketing lead Kristina Lopez, and Run for the Future alumna Katherine Yerolemou to unearth the little-known story of the powerhouse Percy Sutton built in Harlem and beyond.
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| Updates to NYRR Membership and 9+1: Members’ Questions Answered | 07 Aug 2026 | 00:54:47 | |
For this week’s episode of Set the Pace, Rob is joined by NYRR VP of Strategy, Planning & Analytics Matthew Forys to answer members’ questions LIVE about the updates to the 9+1 program and membership. For decades, New York Road Runners has connected its members to races, community, and unforgettable experiences, including the opportunity to earn guaranteed entry to the TCS New York City Marathon through the 9+1 program. As demand for NYRR races has continued to grow, it has become increasingly difficult for members to register for races and volunteer opportunities, limiting access for both those pursuing 9+1 and those simply looking to race throughout the year. In response to member feedback and pilot programs over the past 24 months, NYRR is introducing several changes designed to improve year-round race access while creating a clearer path to completing the 9+1 program.
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| Mary Cain’s Atalanta NYC Empowers Young Runners to Thrive | 30 Jul 2026 | 01:05:46 | |
Building on last week’s conversation with Mary Cain, Set the Pace explores how she transformed her experiences into a movement to create a healthier future for girls and women in sport by founding Atalanta NYC, a nonprofit that employs professional runners to achieve their goals while mentoring the next generation. Becs sits down with Atalanta NYC professional athletes Emily Richards, Susan Aneno, and Leah Anderson, along with Executive Director Devon Martin, to discuss creating a team culture rooted in community, education, and movement. Together, they share personal stories of overcoming isolation, cultural expectations, body image pressures, and setbacks. The conversation also highlights Atalanta's work mentoring high school runners in underserved New York City communities, fostering environments where young athletes are empowered to thrive on and off the track. Content note: This episode references the death of an athlete's father. Broader themes covered in the previous episode (Ep 171) include self-harm and suicidal ideation Learn more about Atalanta and donate at https://www.atalantanyc.org/donate
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| The Fastest Girl in America: Inside Mary Cain’s “This Is Not About Running” (Part 1) | 23 Jul 2026 | 01:12:48 | |
When The New York Times featured Mary Cain’s Opinion piece, "I Was the Fastest Girl in America, Until I Joined Nike," in 2019, the running world, including elite athletes, was shocked. Behind her record-breaking success was a story of pressure, abuse, and survival. In Part 1 of this special two-part series for Set the Pace, Rob sits down with Mary to discuss her powerful memoir, “This Is Not About Running,” and her experiences as a young professional athlete with the Nike Oregon Project and Coach Alberto Salazar. Mary shares how harmful coaching practices, body shaming, and a culture that prioritized performance over well-being affected her physical and mental health, ultimately leading her to speak out and advocate for change. The conversation explores the lasting impact of those experiences, the importance of recognizing RED-S (Relative Energy Deficiency in Sport), and why creating healthier environments for athletes matters most. Content note: This episode includes discussions of eating disorders, self-harm, and suicidal thoughts that some listeners may find difficult.
And hear our interview with Josh Kerr HERE!
Tickets are now on sale for the 2026 Toyota USATF Outdoor & Para National Championships! NYRR members Get a 10% off discount code. Find your discount code on your Haku dashboard. See omnystudio.com/listener for privacy information. | |||
| How to Make Summer a Runner's Secret Weapon | 16 Jul 2026 | 00:58:01 | |
This week, Rob and Becs lead a roundtable discussion on how heat and humidity can become a runner’s secret weapon. Whether you're training for a fall marathon or just trying to stay fit in the summer, running in the heat can help make you a stronger and faster in the fall. Joining the conversation is Dr. Eamon Duffy, a sports cardiologist at Columbia University and New York-Presbyterian and a new member of the New York Road Runners Medical Advisory Council. They’re also joined by Dr. Eric Roy, a water scientist who founded the water-filtration company Hydroviv out of his Washington, D.C. apartment in response to the Flint, Michigan water crisis. Hydroviv was later acquired by Culligan®, the official water partner of NYRR. Rounding out the discussion is Coach Ben, NYRR’s Head of Training Programs, who shares practical tips for training in the heat, including why runners should focus on effort over pace.
Tickets are now on sale for the 2026 Toyota USATF Outdoor & Para National Championships! NYRR members Get a 10% off discount code. Find your discount code on your Haku dashboard. See omnystudio.com/listener for privacy information. | |||
| NYC Running Legend Gordon Bakoulis on a Lifetime in Women's Running | 26 Jun 2026 | 00:54:20 | |
New York Road Runners’ Gordon Bakoulis joins Set the Pace this week to talk with Rob about her legendary career as both an elite athlete and NYRR’s editorial director. Gordon qualified for the Olympic marathon trials in 1988, 1992, 1996, 2000, and 2004 and was a finalist in the 1992 U.S. Olympic 10,000m trials. As she looks ahead to retirement after nearly 24 years at New York Road Runners, she reflects on the organization’s continued commitment to innovation and inclusion and why she believes those values will continue to shape its future. Gordon also shares her remarkable running journey—from discovering the sport as a teenager during the running boom of the late 1970s to joining the Atalanta NYC run club and competing at the highest level. She discusses her experience as a running coach and explains how helping others pursue their goals continues to inspire her. Tickets are now on sale for the 2026 Toyota USATF Outdoor & Para National Championships! NYRR members Get a 10% off discount code. Find your discount code on your Haku dashboard. See omnystudio.com/listener for privacy information. | |||
| Rerun the Mastercard New York Mini 10k | 06 Jun 2026 | 00:46:59 | |
Join Ali Feller from Ali on the Run and Aisha Praught Leer from Citius Mag as Set the Pace, Presented by Peloton Reruns the MastercardNew York Mini 10k. Whether you ran the race or have FOMO for not being there, this episode is for you! Tune in for post-race interviews with the Mastercard New York City Mini 10K champions, to hear what it took to break the tape at this iconic race. Following in their footsteps, thousands of runners also crossed the finish line with goals of their own. Three of those runners share their stories of strength, grit, and resilience. See omnystudio.com/listener for privacy information. | |||
| Peloton’s Selena Samuela on Motherhood, Mental Health, and Finding Her Way Back to Running | 28 May 2026 | 00:56:36 | |
May is Mental Health Awareness Month, and throughout the month we’ve been sharing stories about running and mental well-being. We also celebrated Mother’s Day, and for many members of our community, running, mental health, and motherhood are deeply intertwined. In this week’s episode, Rob and Becs speak with Peloton instructor Selena Samuela, who opens up about raising identical twin girls, Stella and Frankie, and the mental and physical challenges of returning to movement postpartum. Selena reflects on body image, motherhood, rebuilding fitness slowly, and her powerful mantra: acceptance is not the same as complacency. Now, 24 weeks after giving birth, she’s back teaching live at Peloton and rebuilding her running day by day. NOTE: This episode explores one runner’s journey with fertility, pregnancy, and childbirth
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| How Becs Gentry Walked Away from Road Racing - and Fell Back in Love with Running | 21 May 2026 | 00:53:51 | |
This week, Rob turns the mic on Becs to talk about her next adventure. Becs opens up about the highs and lows she’s experienced with running since completing the Great World Race over a year ago. She shares how she stepped away from road racing, rediscovered her love of the sport through trail and ultra running, and embraced a less pressure-filled approach to training and competition. After years away from the trails, Becs returned to the sport by taking on the Napa Valley Trail Marathon in March, followed by the Canyons 50K in April. Check out this episode to hear about her journey into the ultrarunning world, how she’s adapting her Peloton classes to reflect the challenging elevation of trail racing, and her next challenge. See omnystudio.com/listener for privacy information. | |||
| Relive the RBC Brooklyn Half Race-Day Vibes | 16 May 2026 | 00:53:13 | |
Joining Rob live from the RBC Brooklyn Half After-Party at Maimonides Park is special guest Camila Ramón, a Peloton instructor and recording artist who was one of the thousands of runners crossing the finish line on Coney Island. Born in Buenos Aires, Camila moved to Miami when she was seven. She teaches cycling, treadmill, and strength training in English and Spanish as Peloton's first bilingual instructor. Also joining the show is HSS physical therapist Carrie Whitelam, an orthopedic clinical specialist and certified athletic trainer who works closely with runners on the importance of recovering after races. Plus, hear from other runners as they share their race-day stories of grit and heart. See omnystudio.com/listener for privacy information. | |||
| Behind the Scenes of NYRR’s Trip to Kenya | 30 Apr 2026 | 00:57:49 | |
Winning a major marathon goes way beyond the podium for a Kenyan athlete—it reaches their families, their communities, and entire towns. But for the women, success can also put them in danger. Check out this week’s episode as Rob joins a roundtable discussion led by NYRR's Head of Content Matthew Singer along with Chief Diversity Officer Erica Edwards-O'Neal and Director of Professional Athletes Dorian Kail—all reflecting on their trip to Eldoret, Kenya this past February. The group visited training camps, sat down with champions, and toured a children's hospital built with funds raised by TCS New York City Marathon charity runners. They also spent time with Tirop's Angels, an organization founded in honor of Agnes Tirop—a world-class runner who was murdered by her partner in 2021. Gender-based violence is something many women in Kenya face, and in some cases, it is their athletic success that makes them a target. New York Road Runners will continue to work with Tirop’s Angels and the organization’s founder, Viola Cheptoo. See omnystudio.com/listener for privacy information. | |||
| Everything You Need to Know about the RBC Brooklyn Half | 23 Apr 2026 | 01:03:52 | |
Joining Rob and Becs this week is NYRR Chief Event Production Officer and Race Director Ted Metellus, breaking down everything you need to know about the RBC Brooklyn Half, from the new expo location at the LeFrak Center at Lakeside in Prospect Park to essential race-day logistics such as getting to your corral with plenty of time to spare for a stress-free arrival. Ted and Rob share course insights, including tackling the hills in Prospect Park before exiting onto Ocean Parkway for a long straightaway toward Coney Island. Ted also notes that the finish line has moved approximately 200 feet south, past the pedestrian bridge. He explains why it’s worth staying for the After-Party at Maimonides Park to relax with a hot dog and a beverage. Plus, Becs offers tapering advice to help release any nervous energy as race day approaches.
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| Behind the Scenes of the New Balance Marathon Relay | 19 Apr 2026 | 01:02:44 | |
More than 600 runners from over 24 teams descended on The TRACK at New Balance to cover 26.2 miles — but instead of slogging through city streets, this one was 211 laps on a banked 200m indoor track. And Rob and Meb were in the center of it all, interviewing runners right off the track including Ali Feller, Olympians Kim Conley and Aisha Praught Leer, Endorphins Running founder Tyler Swartz, Boston's Matt Prichard, The Megs from Believe in the Run, and many more. See omnystudio.com/listener for privacy information. | |||
| Exciting Changes Are Coming for Set the Pace | 02 Apr 2026 | 00:37:33 | |
This episode of Set the Pace marks an exciting new chapter for the show as Rob and Becs explain how the podcast is evolving to focus more deeply on what matters most: the transformative power of running. Guided by the mission to build healthier lives and stronger communities, this shift brings more intentional, story-driven content. While episodes will no longer be released weekly, listeners can expect deeper storytelling, multi-episode series, race insights, and behind-the-scenes perspectives. This is not just a podcast about running, but about how running changes lives. Plus, Meb Keflezighi is back on the podcast to talk about what he’s been up to lately—from his work with the Meb Foundation and appearances at major races to celebrating personal milestones and his dedication to coaching runners of all ages.
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| Mary Wittenberg - Leadership, Legacy, and Leveling the Running Playing Field | 26 Mar 2026 | 00:51:12 | |
Mary Wittenberg, former New York Road Runners President and CEO, joins Set the Pace this week as part of our celebration of Women’s History Month. After becoming a partner at a law firm in New York City, she pivoted to pursue her passion for sports, joining New York Road Runners in 1998. A dedicated runner, she won the 1987 Marine Corps Marathon and competed in the 1988 U.S. Olympic Marathon Trials. During her tenure, Mary guided NYRR and the New York City Marathon through a decade of significant growth and in 2002 was part of a pivotal decision to introduce a women-only professional start ahead of the men, giving them more visibility with the spectators and news media. In recognition of Women’s History Month, Mary reflects on the continued need for greater equity in sports, noting that while progress has been made, there is still more work to do to ensure equal opportunities for women on the playing field.
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| Life After the NFL: Justin Britt Tackles the United Airlines NYC Half | 19 Mar 2026 | 00:57:08 | |
Former NFL center Justin Britt, who spent most of his career with the Seattle Seahawks, joins Rob and Becs on Set the Pace this week. Justin ran the United Airlines NYC Half in 1:31:11, coached by professional distance runner Emily Venters, who finished the race in 1:09:46, placing 10th in the women’s field. For Justin, running has helped him navigate a rocky transition to life after the NFL. For Emily, coaching is a way to give back to the running community. The conversation explores the unlikely partnership between an NFL veteran learning from a young professional runner, what it’s like to tackle tough training, and how running motivates athletes at different stages of their lives. See omnystudio.com/listener for privacy information. | |||
| How the 2026 United Airlines NYC Half Champions Conquered the Course | 15 Mar 2026 | 00:44:50 | |
In this special race-day episode of Set the Pace, hosts Olympian Carrie Tollefson and CITIUS MAG's Kyle Merber interview the 2026 United Airlines NYC Half champions—Eden Rainbow-Cooper, Daniel Romanchuk, Hellen Obiri, Adriaan Wildschutt, and Daniel Mata—who led more than 30,000 athletes from the start in Prospect Park, across the Brooklyn Bridge, through Manhattan, and to the finish in Central Park. See omnystudio.com/listener for privacy information. | |||
| From the News Desk to the Start Line: ABC’s Liz Cho and Mike Marza Take on the United Airlines NYC Half | 12 Mar 2026 | 00:53:26 | |
Joining Rob and Becs this week are Liz Cho and Mike Marza, anchors for ABC7 Eyewitness News. Together, they report on the events that shape daily life across the five boroughs. There will be more than 30,000 stories at this weekend’s United Airlines NYC Half—the kind of stories today’s guests usually spend their days telling. But this weekend, instead of covering the stories, they’ll be part of the action as they step away from the newsroom to take on 13.1 miles. Liz was part of the ABC relay at the 2025 TCS New York City Marathon, which she followed up with running the NYRR Midnight Run, and Mike ran the TCS New York City Marathon for the first time in 2025. They talk about the excitement of running in New York City and what they’re most looking forward to on race day.
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| Everything You Need to Know about the United Airlines NYC Half - 2026 | 05 Mar 2026 | 00:56:37 | |
New York Road Runners’ Chief Event Production Officer and Race Director, Ted Metellus, joins Becs to talk all things United Airlines NYC Half. This year’s race is set for Sunday, March 15, and Ted has all the answers to questions about race week and race day. Learn the deets about bib pickup at the Expo (in a new location at the Javits Center!), getting to the start, navigating the iconic course from the Brooklyn Museum to Central Park—including crossing the Brooklyn Bridge again this year—managing post-race reunion, and more. Whether you’re running, spectating, or tuning in, you’ll be well-prepared.
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| The Vital Importance of Safety for Women Runners | 26 Feb 2026 | 00:45:52 | |
This episode discusses sexual violence, which may be triggering or distressing for some listeners. In this episode, New York Road Runners leaders Christine Burke and Erica Edwards-O’Neal explore runner safety—particularly for women—through global and local lenses. Reflecting on a recent trip to Kenya, they share their experience meeting with Tirop’s Angels, an organization that combats gender-based violence. Christine and Erica then interview Jean Knaack, CEO of the Road Runners Club of America, who discusses the need for a systemic approach to safety in running clubs, emphasizing proactive leadership, clear codes of conduct, and shared responsibility—particularly encouraging men to understand the distinct safety concerns women face. A second conversation spotlights Ashley Raymond and Meagan Doyle, co-founders of Safely, a company that makes safety products including the Sidekick, a compact, five-in-one self-defense tool designed with runners in mind. While acknowledging women shouldn’t bear the burden of protection, they advocate preparedness, education, and practical tools to help women feel confident and secure.
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| Live from Kenya with Marathon Champ Sharon Lokedi | 19 Feb 2026 | 00:22:52 | |
In this special episode of Set the Pace Rob sits down with Sharon Lokedi, TCS New York City Marathon champion, at her mother’s home in Eldoret, Kenya. Lokedi reflects on her journey from training on Kenya’s red clay roads to winning major marathons, and what it means to inspire other Kenyan runners. She shares how Kenya’s deep-rooted running culture fuels her motivation as she prepares to defend her titles at the United Airlines NYC Half in March and the Boston Marathon in April. Lokedi also speaks candidly about competition, pressure, and using her platform to support organizations addressing gender-based violence, including Tirop’s Angels, an organization created by friends and family of Agnes Tirop, who was killed in Kenya just weeks after breaking the 10K road running world record in 2021. See omnystudio.com/listener for privacy information. | |||
| Dr. Jordan Metzl on the Science of Running Motivation | 12 Feb 2026 | 00:56:53 | |
This week, Rob and Becs are joined by Dr. Jordan Metzl, a sports medicine physician at New York’s Hospital for Special Surgery (HSS) who has treated thousands of runners. A runner himself, Dr. Metzl has completed dozens of marathons and multiple Ironman triathlons. His new book, “Push: Unlock the Science of Fitness Motivation to Embrace Health and Longevity,” draws on research, patient stories, and his own experience to examine how motivation shapes long-term health. The book offers a practical mental and physical roadmap to help readers build a sustainable exercise plan and rediscover their love of movement. Dr. Metzl also reflects on what it means to keep moving as runners age, evolve, and sometimes struggle to stay motivated. He dedicates the book to his father, an Austrian immigrant and Holocaust survivor who earned his medical degree and practiced pediatrics in Kansas City for more than 50 years—an example that inspired Dr. Metzl and his brothers to become physicians themselves. See omnystudio.com/listener for privacy information. | |||
| What Every Runner Can Learn From Olympian Grant Fisher | 05 Feb 2026 | 01:03:16 | |
Two-time Olympian Grant Fisher joins Set the Pace this week in a live interview with Rob, recorded on January 30 at the TCS New York City Marathon Partner Forum in NYC. Grant was in town preparing for the Millrose Games, where he was set to race the Wanamaker Mile, but after our interview, he scratched due to illness. In the conversation, Grant shares what excites him about making his road racing and half marathon debut at the United Airlines NYC Half. The Stanford grad also reflects on long-term running goals and how he balances his love of the sport with his commitment to his fiancé and their future together. Grant’s thoughts on uncertainty, decision-making, and knowing when to step back offer meaningful lessons for runners at every level. To help break this down, NYRR’s Coach Ben Delaney provides some insight on how to recognize when it’s time to listen to your body and say, “today is not my day.” See omnystudio.com/listener for privacy information. | |||
| What’s New and What’s Next for New York Road Runners' Members | 29 Jan 2026 | 00:52:00 | |
This week, Rob is joined by New York Road Runners Chief Marketing and Digital Officer Juliette Morris for a special Town Hall edition of Set the Pace where they talk about what’s happening across the entire organization. Rob addresses some of the most common questions and concerns raised by the running community, from race access and registration demand to new processing fees and the growing popularity of the 9+1 program. He breaks down the realities behind park permits, race capacity limits, and fairness for participants, while sharing steps NYRR is taking to create more opportunities for runners at every level. The conversation also highlights the organization’s nearly $1 billion annual economic impact on New York City and what that means for local communities. Later in the episode New York Road Runners Co-Head of Marketing Strategy Emily Casey joins the show to unveil, alongside Juliette, NYRR’s new “Believe in Every Step” brand identity and logo, exploring the thinking behind the rebrand and what it represents for the future.
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| Special Live Taping of Set the Pace with Olympian and Peloton Instructor Alex Karwoski | 22 Jan 2026 | 00:56:59 | |
Check out this special episode of Set the Pace taped live at the Hard Rock Café in Times Square. Hosts Rob and Becs sit down with Olympian and Peloton instructor Alex Karwoski, who represented the U.S. in the men’s eight at the Rio Games and later served as an alternate for Tokyo. Since his last appearance on the show in August 2024, Alex has completed the TCS New York City Marathon twice, added strong performances at the 2025 Fred Lebow Half Marathon and the United Airlines NYC Half, and this weekend will toe the line once more at the Fred Lebow Half Marathon in Central Park. Off the course, Alex is also navigating the joys of being a new dad. See omnystudio.com/listener for privacy information. | |||
| Behind the Scenes with Team For Kids' Jeremie Kasmarcak | 15 Jan 2026 | 00:53:26 | |
Jeremie Kasmarcak, head of Team for Kids (TFK) at New York Road Runners, joins Set the Pace to share a behind-the-scenes perspective on TFK, a charity program that’s become a training ground for runners of all ages, paces, and experience levels. Jeremie has led Team for Kids for nearly a decade, guiding it into one of the most impactful and in-demand charity running programs in the world. Since its founding in 2002, TFK runners have raised over $120 million to support NYRR’s free youth and community running programs, which provide kids the coping tools that extend beyond physical fitness. Jeremie also talks about how to become part of this passionate and welcoming community that builds lifelong friendships, and what it’s like to train and run with TFK.
Learn More about Team for Kids: https://organizations.nyrr.org/sites/organization_sites/6a0cbbfd8a19547bc915/pages/team_for_kids
FOLLOW NYRR: Instagram | Facebook | X | TikTok | YouTube SUPPORT: Support the Set the Pace podcast! If you enjoy the show, please subscribe and leave a rating and review on Apple Podcasts or Spotify. See omnystudio.com/listener for privacy information. | |||
| Game Changers: Empowering Women of Color to Become Leaders in the Running Industry | 08 Jan 2026 | 00:51:24 | |
Joining the show this week is Vanessa Peralta-Mitchell, the founder of Game Changers, a program that aims to encourage and support more women of color to become certified run coaches. Launched in 2020, the program was born out of Vanessa’s realization that very few running coaches and experts in the industry looked like her—and her desire to change that. Since then, the program has guided nationwide across 29 states in addition to Washington, D.C. A wife, mother of three, and daughter of Ecuadorian immigrants, she credits her mother for being her ultimate inspiration to reach for her dreams and build her own business. Interested in joining? Applications are now open for this year’s Game Changers cohort. This marks the second year that Game Changers is partnering with New York Road Runners, which includes a coaching apprenticeship with NYRR Group Training in NYC. Apply to Game Changers NY Cohort here: bit.ly/VCPMGameChangersNYC2026 Follow GameChangers: @GameChangersRun
FOLLOW NYRR: Instagram | Facebook | X | TikTok | YouTube SUPPORT: Support the Set the Pace podcast! If you enjoy the show, please subscribe and leave a rating and review on Apple Podcasts or Spotify. See omnystudio.com/listener for privacy information. | |||
| Running Into the New Year with ABC7’s Sam Ryan | 01 Jan 2026 | 00:45:23 | |
For our first episode of the year, Rob speaks with ABC sports anchor Sam Ryan, who has helped tell the stories of NYRR races and the running community. A runner herself, Sam has lived those stories too—completing 13 marathons, including four New York City Marathons, and serving as an NYRR Team for Kids ambassador. The last time Sam was on the show, it was just two days before the Boston Marathon. Since then, she’s added Chicago to her marathon list and, this week, ran the NYRR Midnight Run, 10 years after her last New Year’s Eve race. She talks about how focusing on strength training and overall fitness has helped her continue to chase her goals. Also joining the show for the Member Moment is Christina Gibbons, a New York Road Runners member who, four years ago, wasn’t sure she could run a full mile. Since then, she has completed four half marathons. Christina tells Meb how slowing down her pace helped her go the distance. See omnystudio.com/listener for privacy information. | |||
| 26 Mantras for Your Holiday Run | 25 Dec 2025 | 00:44:55 | |
Your winter gift from Set the Pace. Head out for a run as Rob and Becs revisit some of the most powerful words shared on Set the Pace this year. These are the moments our guests return to when things get hard. The phrases they repeat when they need to keep going. The mantras that carry them FORWARD. You’ll hear from teachers and Olympians, Peloton instructors and physical therapists, CEOs, run-club founders, and members of the Set the Pace community — each offering a simple truth that helped them through, mile after mile after mile. Take these 26 running mantras with you for a run over the holidays and let them lead you into a 2026 that brings you a healthier life and a stronger community, through the transformative power of running. CHAPTER GUIDE (timecodes) 0:00 — Intro
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| The Red Sox Take New York: Alex Cora Runs the TCS NYC Marathon | 18 Dec 2025 | 00:58:24 | |
Red Sox manager Alex Cora joins Rob and Becs for this week’s Set the Pace. One of the most recognizable figures in sports, Alex is a World Series–winning manager, a regular presence in Boston headlines, and someone whose every decision is analyzed by millions of Red Sox fans. Recently, Alex has also become a runner—starting with short races then progressing to a half marathon and ultimately to the start line of the 2025 TCS New York City Marathon this past November 2. He opens up about the thrill of getting his bib only four weeks before race day and how meaningful it was to run the entire marathon course alongside his partner. They crossed the finish line to cheers from his sons holding a sign that read, “Will you marry, Dad?” Plus, Meb speaks with Simone Swink, Senior Executive Producer of the “Good Morning America” (GMA) franchise. On November 2, Simone and 27 fellow ABC News colleagues participated in a special “Good Morning America” TCS New York City Marathon relay, raising funds for NYRR Team for Kids. See omnystudio.com/listener for privacy information. | |||
| Marathoner and Mother: Caitlin Phillips on Qualifying for the 2028 Olympic Trials at 43 Years Old | 11 Dec 2025 | 01:04:55 | |
This week’s guest is Caitlin Phillips, a 43-year-old runner who ran a 2:36 at Sunday’s California International Marathon (CIM), qualifying for the 2028 U.S. Olympic Trials. Caitlin shares with Rob and Becs what it took to achieve this amazing feat while working full-time and returning to competition postpartum after giving birth in 2023. She breaks down what makes the CIM course ideal for sub-elite athletes and reflects on the strong sense of community she felt racing alongside runners she’s connected with over the years. Also joining the podcast for the Member Moment is Dr. Melissa Melkonian, founder of The American Dream School in the Bronx, a dual-language charter school created to help students and families pursue their own version of the American Dream. She’s inspired dozens of teachers, parents, and staff to take on their first marathon, using running as a tool for empowerment and community building. See omnystudio.com/listener for privacy information. | |||
| Phil Keoghan and His Amazing TCS New York Marathon Race | 04 Dec 2025 | 01:12:24 | |
Joining Rob and Becs this week is Phil Keoghan, host of “The Amazing Race.” He recently completed the TCS New York City Marathon while raising money for Back on My Feet, an organization that empowers people to achieve economic independence. The New Zealand-born adventurer isn’t just a marathoner, he’s also cycled across America, set a world record in bungee jumping, and retraced a 1928 Tour de France route on an 85-year-old bicycle. Phil dedicated his race to his father, who passed away last week after a lengthy illness, and he opens up about drawing strength from his dad’s grit and determination during the final miles of the marathon. And for this week’s Member Moment, Meb speaks with Michael Ring, who completed the TCS New York City Marathon 26 times, the last seven after recovering from a devastating case of Guillain-Barré syndrome. Michael is one of the stars of East 89th St Productions and Tribeca Studios’ documentary film “Final Finishers.” See omnystudio.com/listener for privacy information. | |||
| Runner’s World Theo Kahler on Running, Reporting, and Dreaming Big | 27 Nov 2025 | 01:04:39 | |
This week, Runner’s World News Editor Theo Kahler joins the show to share how he spends his weekdays writing about running and then lines up on the weekends to hold his own with some of the best runners in the world. Theo ran this year’s TCS New York City Marathon for the first time, placing an impressive 40th overall and finishing as the 15th American in the men’s field. A former collegiate track standout from South Carolina, he now covers the sport’s biggest events as a journalist. But even while holding down a full-time job, Theo hasn’t given up his running dreams—he recently wrote an article for Runner’s World titled “I Finished 40th at the NYC Marathon With a Full-Time Job. You Don’t Need to Be a Pro to Dream Big.” Also joining the show for our Member Moment is Queens resident Raymond Choy, who completed the marathon for the 27th time this year. He’s talks to Meb about why he keeps coming back. Theo's Last Mile TikTok! https://www.tiktok.com/t/ZTrYR7xxb/ FOLLOW NYRR: Instagram | Facebook | X | TikTok | YouTube
See omnystudio.com/listener for privacy information. | |||
| Team Inspire Member Relly Ladner’s Journey From Setback to Start Line | 20 Nov 2025 | 00:58:56 | |
Joining Rob this week is Relly Ladner, a member of this year’s Team Inspire, a diverse group of 26 TCS New York City Marathon runners whose stories capture the power of running to change lives. Growing up in Vienna, Relly played soccer, and as a freshman in high school she secured a Division I offer to play at Dartmouth College. But after being diagnosed with Guillain-Barré syndrome she was told she’d never walk again. Through grit and determination, Relly fought her way back to health, went on to play soccer at Dartmouth, and never took a single day on the field for granted. After college, Relly turned to marathon running and completed this year’s TCS New York City Marathon with a time of 3:32, running in support of the adolescent health organization Grassroot Soccer. Plus, for this week’s Member Moment, Meb talks to Felicia Pasadyn, a full-time medical student at NYU Grossman School of Medicine who finished 14th among all women at the marathon, crossing the finish line with a time that qualifies her for the 2028 US Olympic Trials. Donate to Relly's 2025 TCS NYC Marathon Fundraiser for Grassroot Soccer See omnystudio.com/listener for privacy information. | |||
| Top Marathoners Fiona O’Keeffe, Joel Reichow, and Daniel Mata Share Their Running Journeys | 13 Nov 2025 | 00:53:44 | |
This week, Becs is joined by some of the top finishers from the TCS New York City Marathon—the top American woman, Fiona O’Keeffe; the top American man, Joel Reichow; and the top nonbinary runner, Daniel Mata. They share personal recaps of their incredible performances and how they balance the demands of everyday life while continuing to excel in the sport. Fiona’s astounding 2:22:49 finish broke the American course record in New York and reaffirmed her status as a true marathon star. Joel’s impressive rise into running elite during the 2025 season includes winning Grandma’s Marathon this past summer and finishing sixth in New York with a 2:09:56 negative‑split run. Daniel’s talent was on full display, winning the nonbinary category and running a personal best of 2:41:39 to claim their first marathon victory. These rising marathon stars talk about what it takes to be at the top of their game. See omnystudio.com/listener for privacy information. | |||
| From Stage to the Start Line: Hamilton’s Anthony Ramos Makes His TCS New York City Marathon Debut | 06 Nov 2025 | 01:12:56 | |
oining Set the Pace this week is actor Anthony Ramos, best known for his breakout role on Broadway in “Hamilton” as well as on the big screen in Kathryn Bigelow’s A House of Dynamite (and coming in 2026, Ryan Murphy’s The Beauty.) This past Sunday, the Brooklyn native ran his first-ever race at the 2025 TCS New York City Marathon with his former high school guidance counselor Jason Jacobs, who was one of the first people to encourage Anthony to pursue a career in the arts. Rounding out the experience was a very special pacer—Olympian and Boston Marathon champion Des Linden. Anthony opens up about how the course was like a microcosm of his life as friends and family cheered him on at critical moments. Also joining the show is Sandra Garcia, whose connection to New York Road Runners started in 1998 with the launch of NYRR’s free youth running programs in New York City schools. As a Harlem kid in that program, she raced city courses and became pen pals with New York City Marathon legend Grete Waitz. See omnystudio.com/listener for privacy information. | |||
| Checking In with the Champions of the 2025 TCS New York City Marathon | 03 Nov 2025 | 00:39:37 | |
Hear from the 2025 TCS New York City Marathon champions—Hellen Obiri, Susannah Scaroni, Benson Kipruto and Marcel Hug, about what it took to crush the competition on this iconic course. With focus, determination, and a whole lot of heart, these athletes gave it their all on the best day of the year, in the best city in the world. See omnystudio.com/listener for privacy information. | |||
| Spotlight on the Abbott Dash to the Finish Line 5K Champions | 01 Nov 2025 | 00:08:57 | |
Check out this special episode as guest hosts Olympian Carrie Tollefson and sports journalist Chris Chavez bring you the very first interviews with the 2025 Abbott Dash to the Finish Line 5K champions Amon Kemboi and three time champ Annie Rodenfels. Their conversation was livestreamed at a watch party just steps from the finish line in the new Westside Hospitality Tent. Tune in to the excitement of marathon weekend! See omnystudio.com/listener for privacy information. | |||
| Harry Potter's George Weasley Runs a Marathon | 31 Oct 2025 | 00:37:51 | |
Actor Oliver Phelps aka George Weasley of Harry Potter fame, joins Set the Pace during a live taping from the Citizens Stage at the TCS New York City Marathon Expo Presented by New Balance. Millions grew up watching him on screen as one of the fun-loving red-haired twins of the Wizarding World. These days, you’ll find him co-hosting “Harry Potter: Wizards of Baking” on the Food Network with his brother James and lacing up for his very first marathon right here in New York, running for the Matt Hampson Foundation. Plus, Anil Nandkumar, advanced clinician and board-certified physical therapist at Hospital for Special Surgery, offers advice for what runners should focus on in the final hours leading up to race day. See omnystudio.com/listener for privacy information. | |||
| Writer, Marathoner, Record-Breaker: Nicholas Thompson and “The Running Ground” | 30 Oct 2025 | 00:53:17 | |
Race week is finally here! And just in time for this weekend's 2026 TCS New York City Marathon, Nicholas Thompson, CEO of The Atlantic, joins Rob and Becs for a conversation about his newly published book “The Running Ground: A Father, a Son, and the Simplest of Sports,”. Exactly the inspiration you need before your weekend run, Thompson's book explores how running shaped his relationship with his father, helped him navigate ambition and aging, and instilled lifelong discipline. He shares insights on the parallels between writing and running, and the lessons he learned from the sport, including training for his first marathon in 2005 and earning the American age-group record in the 50K in 2021. He opens up about how his father’s lack of discipline, which led him to die “a bankrupt tax fugitive running a brothel in Southeast Asia,” motivated him to take the opposite path by finding purpose through structure and focus. This Sunday, Thompson will toe the line for his 12th New York City Marathon and is hopeful that his son will join him at the start line in the future for some healthy father-son competition. See omnystudio.com/listener for privacy information. | |||