Explore every episode of the podcast The Endurance Athlete Journey
| Title | Pub. Date | Duration | |
|---|---|---|---|
| Minutes vs Miles: Stop Chasing Distance and Manage Training Stress | 04 Jun 2026 | 01:37:54 | |
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
Timestamps: 00:00 — Minutes vs miles in training plans For coaching inquiries: Coach Katie → https://fuel2run.com Podcast Email → theenduranceathletejourney@gmail.com | |||
| Why Confidence Never Comes First | 02 Jun 2026 | 00:56:49 | |
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
Timestamps: 00:00 – Why this conversation about fear matters For coaching inquiries: Coach Katie → https://fuel2run.com Podcast Email → theenduranceathletejourney@gmail.com | |||
| Road to Grandma’s Marathon: Navigating a Setback | 30 Apr 2026 | 00:40:20 | |
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:
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: For coaching inquiries: Coach Katie → https://fuel2run.com Podcast Email → theenduranceathletejourney@gmail.com | |||
| The Running Questions Everyone Gets Wrong (Answered by Coaches) | 29 Apr 2026 | 01:08:54 | |
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:
Timestamps: 00:00 – Introduction For coaching inquiries: Coach Katie → https://fuel2run.com Podcast Email → theenduranceathletejourney@gmail.com | |||
| The Real Reason Your Race Falls Apart (It’s Not Fitness) | 23 Apr 2026 | 01:25:47 | |
You trained for the race. 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? 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. In This Episode, We Cover:
Who This Episode Is For:
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 Podcast Email → theenduranceathletejourney@gmail.com | |||
| What Comes After Your First Triathlon (Most Get This Wrong) | 22 Apr 2026 | 01:10:42 | |
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:
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 🎧 Listen now and take control of what comes next in your journey. For coaching inquiries: Coach Katie → https://fuel2run.com Podcast Email → theenduranceathletejourney@gmail.com | |||
| Why You’re Training More… But Getting Worse | 17 Apr 2026 | 01:22:57 | |
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:
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:
Timestamps: 00:00 Why structuring your training week matters For coaching inquiries: Coach Katie → https://fuel2run.com Podcast Email → theenduranceathletejourney@gmail.com | |||
| Road to Grandma’s Marathon: Training Highs, Lows & Fueling Smarter | 15 Apr 2026 | 00:49:00 | |
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:
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 Podcast Email → theenduranceathletejourney@gmail.com | |||
| The Biggest Mistake Athletes Make When Building Training Volume | 09 Apr 2026 | 00:53:25 | |
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:
Timestamps: 00:00 – Why Volume Matters in Your Training Plan Key Takeaways:
Join the Community: 💬 The Endurance Athlete Journey Podcast Facebook Group 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 Podcast Email → theenduranceathletejourney@gmail.com | |||
| Why Your First Triathlon Falls Apart (It’s Not Fitness) | 07 Apr 2026 | 01:10:58 | |
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. You’ll learn:
If you’re training for your first triathlon, this episode will help you show up prepared—not just physically, but mentally. Timestamps: 🎯 Ready for more guidance? 🎧 Listen to more episodes: 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 Podcast Email → theenduranceathletejourney@gmail.com | |||
| The Biggest Training Plan Mistake Athletes Make (Before They Even Start) | 02 Apr 2026 | 00:49:23 | |
Most athletes think building a training plan starts with workouts. Timestamps: ⭐ Support the Podcast For coaching inquiries: Coach Katie → https://fuel2run.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 | |
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:
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
For coaching inquiries: Coach Katie → https://fuel2run.com Podcast Email → theenduranceathletejourney@gmail.com | |||
| How to Tell if Training Is Making You Better or Breaking You | 28 May 2026 | 01:31:07 | |
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:
For coaching inquiries: Coach Katie → https://fuel2run.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 | |
Endurance training requires commitment, structure, and consistency. 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:
If this episode resonates, share it with someone who understands the balance you’re trying to manage. Timestamps: 00:11 – Introduction: Training and relationships 11:07 – Involving your partner in decisions 19:38 – Mental health and household dynamics 30:31 – Parenting and prioritizing quality time 43:44 – Recognizing stress and overtraining signals 55:23 – Training as life vs life supporting training For coaching inquiries: Coach Katie → https://fuel2run.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 | |
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. You’ll learn:
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 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 Podcast Email → theenduranceathletejourney@gmail.com | |||
| Episode 77: The Real Reason You Bonk (And How to Fix Your Fueling Strategy) | 19 Mar 2026 | 01:20:15 | |
Continuous glucose monitoring is becoming more popular—but what does it actually tell endurance athletes? In this episode, we break down how CGMs work, what they measure, and how they can (and can’t) be used to improve performance. From fueling strategies to recovery insights, this conversation explores how glucose data can provide a deeper look into what’s happening inside your body during training and racing. We also dive into key concepts like exercise hypoglycemia, fueling mistakes that lead to energy crashes, and why CGMs should not be viewed as a perfect “fuel gauge.” Instead, they are a tool—one that, when used correctly, can help athletes refine their nutrition and better understand their body’s response to training. If you’ve ever struggled with bonking, inconsistent energy, or dialing in your fueling strategy, this episode will give you a new perspective on how to approach endurance nutrition. Key Takeaways:
Timestamps: 00:00 — Introduction: What Is Continuous Glucose Monitoring? For coaching inquiries: Coach Katie → https://fuel2run.com Podcast Email → theenduranceathletejourney@gmail.com | |||
| Episode 76: Road to Grandma's Marathon- Training Updates, Building a Training Plan & Useful Books | 18 Mar 2026 | 00:42:07 | |
In this episode, Katie takes a behind-the-scenes look at marathon training in real life—no perfect schedules, no ideal conditions, just consistency, adaptability, and a whole lot of grit. From self-coaching strategies to balancing training with work, parenting, and unpredictable weather, this episode dives into what it really looks like to prepare for a goal race. You’ll hear a detailed breakdown of Katie's workouts, strength training integration, and how she structures a training plan that actually fits her life. Katie also explore the mental side of racing—managing expectations, letting go of outcome pressure, and learning to trust the process. Plus, we share favorite training resources and books that inspire smarter, more intentional running. Whether you're training for your first race or chasing a PR, this episode is packed with practical insights and honest reflections to help you train with purpose. ⏱️ Episode Breakdown [00:00] Training Update Begins [03:00] Week 1 Training Recap [12:00] Mid-March Training Update [17:30] Long Run & Weekly Volume [18:30] Real-Life Scheduling Challenges Training Philosophy & Structure
Typical Weekly Structure:
Training Resources Mentioned Books & Authors:
Key Takeaways:
Mental Training Insights
Key Takeaways
For coaching inquiries: Coach Katie → https://fuel2run.com Podcast Email → theenduranceathletejourney@gmail.com | |||
| Episode 75: Strength Training for Endurance Athletes: Muscle vs Strength Explained | 12 Mar 2026 | 01:18:08 | |
Summary: Many endurance athletes avoid strength training because they fear it will make them bulky, slow them down, or interfere with endurance performance. But is that fear actually justified? In Episode 75 of The Endurance Athlete Journey, Coaches Justin and Katie explore one of the most misunderstood topics in endurance sports: the difference between building muscle and building strength. They explain how strength training supports endurance performance by improving durability, reducing injury risk, and helping athletes maintain long-term training consistency. The conversation explores why hypertrophy (muscle growth) and strength development are not the same thing, and how endurance athletes can become stronger without gaining unnecessary mass. Justin and Katie also discuss how training structure, recovery, and nutrition influence strength adaptations, and why strength training should complement—not replace—aerobic training. If you're a runner, triathlete, or endurance athlete wondering whether lifting weights will hurt your performance—or help it—this episode provides clarity on how strength training fits into a smart endurance training plan. Key Takeaways: Strength and muscle are not the same thing Timestamps: For coaching inquiries: Coach Katie → https://fuel2run.com Podcast Email → theenduranceathletejourney@gmail.com | |||
| Episode 74: Triathlon 101: Beginner Triathlon Gear - What You Actually Need for Your First Race | 10 Mar 2026 | 00:45:25 | |
Description: One of the biggest barriers for beginners entering triathlon is the belief that they need thousands of dollars of equipment before they can even attempt their first race. Carbon wheels. Aero helmets. $10,000 bikes. Smart goggles. High-end GPS watches. It’s easy to look at the gear in the sport and start wondering: “Do I even have what it takes to do this?” In this episode of Triathlon 101: A Beginner’s Guide to Triathlon, Coach Justin breaks down exactly what gear you actually need to complete your first triathlon — and what equipment can wait until later. The reality is much simpler than the industry might lead you to believe. In this episode, we walk through each discipline of triathlon — swim, bike, and run — and discuss the gear essentials for beginners, common equipment myths, and the upgrades that can come later once your fitness and experience grow. You’ll also learn:
Because at the end of the day, your heart, lungs, and legs don’t know the price of your bike. They respond to consistent training, recovery, fueling, and smart pacing. If you’ve been feeling intimidated by the gear side of triathlon, this episode will help simplify the process so you can focus on what really moves the needle. Train first. Upgrade later. Timestamps: 00:00 - Welcome and overview of triathlon gear misconceptions For coaching inquiries: Coach Katie → https://fuel2run.com Podcast Email → theenduranceathletejourney@gmail.com | |||
| Episode 73: The Truth About Weight and Endurance Performance | 05 Mar 2026 | 01:27:08 | |
Summary: In Episode 73, Coach Justin and Coach Katie explore one of the most misunderstood topics in endurance sports: the role of body weight in performance. Athletes often hear that being lighter will make them faster—but the reality is far more complex. Drawing from coaching experience, sports nutrition science, and personal stories from their own athletic journeys, Justin and Katie unpack the difference between weight, body composition, and durability. They discuss why focusing solely on the number on the scale can lead athletes down a dangerous path of under-fueling, injury, and declining performance. The conversation dives into the concept of an “optimal performance range”, where strength, fueling, and body composition work together to support endurance training. They also address the risks of Relative Energy Deficiency in Sport (RED-S) and explain why endurance athletes should prioritize proper fueling and training over chasing a specific body weight. Whether you're training for your first race or pursuing a long-term endurance journey, this episode will challenge the way you think about weight, performance, and health. Key Takeaways: 1. Weight alone does not determine performance The number on the scale only tells part of the story. Body composition, strength, and fueling habits matter far more than weight by itself. 2. There is an optimal range, not a perfect number Each athlete has a performance “sweet spot” for weight and body composition. Being either above or below that range can negatively impact performance. 3. Strength improves durability In endurance sports, durability and consistency matter more than pure speed. Building strength helps the body absorb training stress and remain injury-resistant. 4. Under-fueling can destroy performance Athletes who restrict calories in pursuit of weight loss often experience an initial improvement followed by rapid performance decline and injury risk. 5. RED-S affects both men and women Relative Energy Deficiency in Sport can lead to hormonal disruptions, bone density loss, fatigue, and injury when athletes chronically under-fuel. 6. Body composition matters more than body weight Increasing muscle while reducing excess body fat can improve performance without significant weight loss. 7. Most athletes should not compare themselves to elite body types Elite endurance athletes often have specific genetic traits. Recreational athletes should focus on training consistency and proper fueling rather than chasing an unrealistic body composition. 8. The best performance strategy Focus on:
Weight will often regulate itself when these fundamentals are in place. For coaching inquiries: Coach Katie → https://fuel2run.com Podcast Email → theenduranceathletejourney@gmail.com | |||
| Episode 72: Road to Grandma's Marathon Week 1 With Coach Katie | 03 Mar 2026 | 00:43:09 | |
Road to Grandma’s Marathon: Week 1 – Laying the Groundwork In this kickoff episode of Road to Grandma’s Marathon, Katie pulls back the curtain on her personal training journey as she prepares for the 2026 Grandma’s Marathon. With 30 years of running experience, 12 marathons, a 50-mile ultra, collegiate competition at University of Colorado Boulder, and a career as a registered dietitian specializing in sports nutrition, Katie brings both professional expertise and real-life vulnerability to this series. In this first episode, she shares:
This series isn’t about perfection—it’s about honesty. Whether you’re training for a marathon, half marathon, 5K, or simply trying to build consistency, Katie hopes her process—wins and setbacks included—helps you navigate your own journey. 📝 Show Notes 1. Why This Series? (00:00)
2. Katie’s Running Background (5:00)
Key Theme: Longevity, evolution, and learning through experience 3. Nutrition & Professional Background (12:00)
4. Training Philosophy for This Marathon Build (18:00) Overall Structure:
What’s Different This Time?
Goal: Arrive at mile 20 feeling strong enough to hold pace—not just survive. 5. Current Weekly Training Snapshot (30:00)
6. Early Challenges Identified (35:00) 1. Overtraining & Stress
Lesson: Cortisol + underfueling + life stress = recipe for recovery disruption. 2. Sleep Struggles
3. Fueling Challenges
7. Life Variables
Big Theme: Control what you can. Adapt to what you can’t. For coaching inquiries: Coach Katie → https://fuel2run.com Podcast Email → theenduranceathletejourney@gmail.com | |||
| Episode 71: Coach's Corner: Who Are You Without the Sport? Exploring Athlete Identity | 26 Feb 2026 | 01:15:49 | |
Podcast Description In Episode 71 of The Endurance Athlete Journey Podcast, Coach Justin and Coach Katie take a step away from training metrics and performance science to explore a deeply personal topic: athlete identity What does it mean to call yourself a runner, triathlete, or endurance athlete? Why do so many athletes feel the need to qualify themselves as “slow,” “not a real runner,” or “just doing this for fun”? And what happens when injury, burnout, or life circumstances threaten to take the sport away? Drawing from their own experiences—Justin’s post-surgery transformation and identity shift, and Katie’s burnout and collegiate running identity crisis—they unpack both the power and the potential pitfalls of identifying as an athlete. This episode dives into:
If you’ve ever questioned whether you’re “really” a runner… or feared who you’d be without your sport… this conversation is for you. Key Takeaways
For coaching inquiries: Coach Katie → https://fuel2run.com Podcast Email → theenduranceathletejourney@gmail.com | |||
| Episode 70: Triathlon 101: A Beginner's Guide to Triathlon - How to Train for a Triathlon With a Busy Schedule | 24 Feb 2026 | 01:10:04 | |
Summary: Can you really train for a triathlon with a busy life? In Episode 4 of Triathlon 101, Coach Justin breaks down one of the most common fears beginners have: not having enough time. If you picture 15–20 hour training weeks, 4:00 a.m. alarms, and overwhelming brick workouts, this episode will reset your expectations. You don’t need unlimited time to prepare for your first sprint triathlon. What you need is structure, consistency, and a plan that fits your life instead of fighting against it. In this episode, you’ll learn realistic weekly time commitments for sprint and Olympic distances, why more training isn’t always better, common time-management mistakes beginners make, and how to structure a simple 8-week minimalist training plan. Coach Justin also walks through two real-life scenarios—parents with kids and professionals who travel for work—and how they can successfully train without sacrificing their responsibilities. Triathlon isn’t about surviving the biggest race possible. It’s about building confidence and momentum. Key Takeaways
For coaching inquiries: Coach Katie → https://fuel2run.com Podcast Email → theenduranceathletejourney@gmail.com | |||
| Road to Grandma's Marathon: Fatigue, Fitness, and Finding the Line | 27 May 2026 | 00:46:42 | |
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:
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 Podcast Email → theenduranceathletejourney@gmail.com | |||
| Episode 69: Benefits and Risks of Caffeine for Enhancing Performance | 19 Feb 2026 | 01:10:54 | |
Summary: In Episode 69 of The Endurance Athlete Journey Podcast, Coaches Justin and Katie dive into one of the most commonly used — and often misunderstood — performance tools in endurance sports: caffeine. What started as a personal question about weight gain and sleep turned into a deeper discussion on how caffeine actually works in the body, how it impacts training performance, and how it may be quietly affecting recovery through disrupted sleep quality. The coaches break down caffeine dosing strategies, race-day protocols, tolerance and genetics, withdrawal considerations, and the difference between masking fatigue and enhancing performance. They also explore when caffeine can be a powerful tool — and when it might be undermining your long-term progress. If you use caffeine before workouts, during races, or throughout the day, this episode will help you think more strategically about how and when to use it. Key Takeaways:
For coaching inquiries: Coach Katie → https://fuel2run.com Podcast Email → theenduranceathletejourney@gmail.com | |||
| Episode 68: Nutrition Deep Dive- Are Supplements for Endurance Athletes Worth the Hype? | 17 Feb 2026 | 00:44:18 | |
This episode is all about being an education consumer of dietary supplements! In this episode, Katie dives deep into the world of dietary supplements, particularly in the context of endurance sports. She discusses the necessity and safety of supplements, the benefits and risks associated with their use, and the importance of being an informed consumer. The conversation covers the regulatory landscape of supplements, potential health risks, and how to choose safe and effective products. Katie emphasizes the significance of understanding dosage, forms of supplements, and interactions with medications, while also warning against misleading marketing claims. The episode concludes with practical advice for athletes considering supplement use. Takeaways
Helpful resources: WADA Anti-doping list of banned substances FDA info on dietary supplement regulation NIH dietary supplement fact sheets NSF for sport certified product search For coaching inquiries: Coach Katie → https://fuel2run.com Podcast Email → theenduranceathletejourney@gmail.com | |||
| Episode 67: Why Endurance Athletes Must Strength Train | 12 Feb 2026 | 01:27:05 | |
Podcast Episode Description: In Episode 67 of The Endurance Athlete Journey Podcast, Coach Justin and Coach Katie dive into one of the most debated and often avoided topics in endurance sports: strength training. For many runners, cyclists, and triathletes, the weight room feels intimidating, unnecessary, or simply impossible to fit into an already packed training schedule. But is skipping strength training actually holding you back? In this foundational episode, Justin and Katie unpack why strength training isn’t about becoming a bodybuilder — it’s about durability, injury resistance, efficiency, and long-term athletic longevity. They explain the difference between working a muscle and building one, why endurance sports can be inherently catabolic, and how neglecting strength can lead to the frustrating cycle of overuse injuries and stalled progress. If you want to race stronger, recover better, and stay in the sport for decades — this episode starts the conversation you can’t afford to ignore. Key Takeaways
Chapters 00:00 Introduction to Strength Training for Endurance Athletes 08:22 The Importance of Strength Training 16:16 Understanding Muscle Structure and Function 23:48 The Catabolic vs. Anabolic State 30:22 Conclusion and Key Takeaways 30:54 Muscle and Bone Health in Aging Athletes 32:10 Understanding the Risks of Running Without Strength Training 34:02 The Role of Strength Training in Injury Prevention 35:27 Gradual Loading and Tissue Remodeling 36:36 Benefits of Strength Training for Endurance Performance 38:44 Addressing Muscle Imbalances and Mobility 41:29 Fatigue Resistance and Strength Training 43:36 Long-term Durability and Healthy Aging 45:00 Overcoming Barriers to Strength Training 54:33 The Time-Crunched Athlete's Dilemma 56:34 The Importance of Strength Training 58:02 Implementing Strength Training into Endurance Training 01:00:02 Learning from Experience: The Journey to Strength Training 01:02:49 The Shift to Strength Training: Personal Stories 01:06:31 Getting Started with Strength Training 01:10:29 Advice for Beginners in Strength Training 01:15:17 The Simplicity of Strength Training for Endurance Athletes For coaching inquiries: Coach Katie → https://fuel2run.com Podcast Email → theenduranceathletejourney@gmail.com | |||
| Episode 66 : Triathlon 101: A Beginner's Guide to Triathlon - How Fit Do You Really Need to Be to Get Started? | 10 Feb 2026 | 01:01:34 | |
Summary: How fit do you actually need to be to start triathlon? In Episode 3 of Triathlon 101: A Beginner’s Guide to Triathlon, Coach Justin breaks down one of the most common barriers keeping athletes on the sidelines: the belief that they’re “not ready yet.” From minimum fitness versus ideal fitness to realistic swim, bike, and run benchmarks for a sprint triathlon, this episode reframes what readiness really looks like. You’ll learn why training exists in the first place, why consistency matters more than intensity, and what to expect on race day as a first-time triathlete. If you’ve been waiting to feel ready before starting, this episode is your reminder that triathlon doesn’t require readiness—it builds it. Key Takeaways:
For coaching inquiries: Coach Katie → https://fuel2run.com Podcast Email → theenduranceathletejourney@gmail.com | |||
| Episode 65: Mastering the Fundamentals of Running - The Long Run Isn't About Distance - It's About Adaptation | 05 Feb 2026 | 01:25:21 | |
Summary: In this episode of The Endurance Athlete Journey Podcast, Coaches Justin and Katie continue their “Mastering the Fundamentals of Running” series by breaking down the true purpose and value of the long run. Rather than focusing solely on marathon or Ironman training, they explore how long runs benefit athletes across all race distances—from 5Ks to long course triathlon—while emphasizing that long runs are not one-size-fits-all. The conversation covers how to define a long run (time vs. distance), the physiological adaptations it creates, and why durability, recovery, and consistency matter more than simply logging big mileage. Coaches Justin and Katie also challenge common misconceptions, discuss when long runs may not be appropriate, and explain how smart progression builds both physical resilience and mental toughness without increasing injury risk. Key Takeaways: · A “long run” should be defined relative to the athlete, not by a fixed distance or mileage standard. · Time-based long runs can better manage training stress, recovery, and real-world scheduling than mileage alone. · The biggest benefits of long runs are increased durability, musculoskeletal resilience, and mental toughness—not just cardiovascular fitness. · Long runs help develop mitochondrial density and metabolic efficiency, improving endurance performance across race distances. · Athletes are more often limited by their ability to recover from long runs than their ability to complete them. · Consistency matters more than epic single sessions; a long run that derails the rest of the week is counterproductive. · Long runs build mental skills such as pacing, discomfort management, and internal focus—especially important for triathletes who race without music. · Progression and individualization are essential; long runs should be earned gradually, not forced prematurely.
For coaching inquiries: Coach Katie → https://fuel2run.com Podcast Email → theenduranceathletejourney@gmail.com | |||
| Episode 64: Creatine Beyond the Weight Room- What Endurance Athletes Need to Know | 03 Feb 2026 | 00:40:34 | |
Keywords Summary Takeaways
Sound Bites
Chapters 00:00 Introduction to Creatine and Endurance Sports 02:50 Understanding Creatine: Mechanism and Benefits 06:10 Creatine Sources and Dietary Considerations 08:57 Research Insights: Safety and Effectiveness of Creatine 11:51 Myths and Misconceptions about Creatine 14:45 Potential Side Effects of Creatine 18:07 Creatine for Endurance Athletes: Is It Worth It? 20:58 Personal Experiences with Creatine 23:50 Creatine and Cognitive Function 27:10 Conclusion and Final Thoughts on Creatine A few resources to consider: https://examine.com/supplements/creatine Creatine and cognitive performance with sleep deprivation: https://www.nature.com/articles/s41598-024-54249-9 Review of common safety concerns with Creatine: https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2025.1682746/full Creatine supplements for endurance athletes: https://pubmed.ncbi.nlm.nih.gov/37096381/ For coaching inquiries: Coach Katie → https://fuel2run.com Podcast Email → theenduranceathletejourney@gmail.com | |||
| Episode 63: How Can Endurance Athletes Support Their Immune System | 29 Jan 2026 | 00:42:25 | |
Keywords: athlete immunity, immune system, nutrition, supplements, training, illness, health, endurance athletes, immune support, wellness Summary: Takeaways:
Sound Bites:
Chapters 00:00 Strategies for Maintaining Immunity 01:43 Nutrition's Role in Immune Health 13:27 Understanding Immune Support Supplements 14:41 Nutrition's Role in Immune Health 16:52 The Impact of Exercise on Immunity 21:24 Adjusting Supplements When Feeling Ill 24:02 Managing Training and Illness Resources: https://www.gssiweb.org/sports-science-exchange/article/nutrition-and-athlete-immune-health-a-new-perspective Review- Sports and Immunity, from the recreational to the elite athletes: https://www.sciencedirect.com/science/article/pii/S2666991924000484 NAC- https://pmc.ncbi.nlm.nih.gov/articles/PMC8234027/ For coaching inquiries: Coach Katie → https://fuel2run.com Podcast Email → theenduranceathletejourney@gmail.com | |||
| Episode 62 : Triathlon 101: A Beginner's Guide to Triathlon - Need to Be a Good Swimmer? | 27 Jan 2026 | 01:39:13 | |
For many aspiring triathletes, the swim is the single biggest barrier to getting started. In this episode of Triathlon 101, Coach Justin addresses one of the most common questions he hears: Do you need to be a good swimmer to do a triathlon? The answer may surprise you. This episode breaks down the difference between swimming fear and swimming skill, explains why open water feels so intimidating compared to the pool, and explores how wetsuits, buoyancy, and race-day rules make the swim far more accessible for beginners than most people realize. Justin also outlines what “good enough” swimming actually looks like in sprint and Olympic-distance triathlons and walks through a practical, step-by-step progression for building comfort and confidence in the water. If fear of the swim has been holding you back from signing up, this episode is designed to help you move forward with clarity and confidence. Here is a tutorial on the Side stroke or side crawl swim stroke: https://www.youtube.com/watch?v=DgJxHQE9TPs For coaching inquiries: Coach Katie → https://fuel2run.com Podcast Email → theenduranceathletejourney@gmail.com | |||
| Episode 61: Cold, Flu, or Just Tired: Listening to Your Body | 22 Jan 2026 | 01:11:15 | |
Summary: In this episode of the Endurance Athlete Journey podcast, Coach Justin and Coach Katie delve into the critical topic of illness and immunity, particularly relevant as the cold and flu season peaks in January. They discuss the common challenges athletes face when dealing with sickness, including how to adjust training plans and the importance of listening to one's body. The conversation emphasizes the 'neck rule'—a guideline for determining whether symptoms are above or below the neck, which can help athletes decide whether to continue training or take a break. They also share personal experiences with illness and training, highlighting the nuances of managing health while pursuing athletic goals. The episode further explores practical strategies for boosting immunity and preventing illness, including the significance of rest, hydration, and nutrition. Coach Katie shares her recent experiences with illness, illustrating the complexities of training through sickness and the importance of recognizing when to push through and when to rest. The discussion is rich with insights on how to balance training demands with health considerations, making it a timely and valuable resource for endurance athletes navigating the challenges of winter sickness. In this episode, Coach Justin and Katie delve into the intricate relationship between exercise, illness, and immunity, particularly for athletes. They discuss the importance of recognizing when to rest versus when to engage in light activity, emphasizing that fresh air can be beneficial even during mild illness. The conversation highlights the significance of listening to one's body and understanding the symptoms that warrant a break from training, such as fever, persistent cough, and extreme fatigue. They also share personal anecdotes about their experiences with illness and racing, illustrating the challenges athletes face when trying to balance training with health. Keywords: endurance training, illness and immunity, athlete health, training adjustments, neck rule, boosting immunity, cold and flu season, athlete wellness, sports nutrition, exercise immunity, training and illness, fresh air benefits, nutrition for immunity, rest and recovery, immune system support, athlete wellness, training load, illness prevention Takeaways
Resources/Research: IOC guidelines on illness Open air treatment during the Spanish flu. Research article on sunshine and influenza. For coaching inquiries: Coach Katie → https://fuel2run.com Podcast Email → theenduranceathletejourney@gmail.com | |||
| Episode 60: Nutrition Deep Dive- Sports Nutrition vs. General Nutrition: What Athletes Need to Know | 20 Jan 2026 | 00:45:09 | |
Summary Keywords Takeaways
Sound Bites
For coaching inquiries: Coach Katie → https://fuel2run.com Podcast Email → theenduranceathletejourney@gmail.com | |||
| Why Strong Runners Fall Apart in the Ironman Marathon | 21 May 2026 | 01:30:54 | |
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
Timestamps: 00:00 – Why runners misunderstand the Ironman marathon For coaching inquiries: Coach Katie → https://fuel2run.com Podcast Email → theenduranceathletejourney@gmail.com | |||
| Episode 59: Controlling the Excitement- How to Execute Goals Without Overdoing It | 15 Jan 2026 | 01:16:43 | |
Podcast Episode Description: In this episode of The Endurance Athlete Journey Podcast, Coaches Justin and Katie continue the goal-setting conversation by diving into goal execution—the often-overlooked skill that determines whether motivation turns into lasting results or burnout. Using real-world examples from nutrition and training, they explore how excitement around new goals can lead to overly aggressive strategies, unsustainable habits, and injury or frustration. The conversation focuses on building sustainable, repeatable behaviors, managing expectations, and aligning nutrition and training goals in a way that supports long-term progress rather than short-term extremes. Whether you’re setting New Year goals, returning to training, or trying to improve consistency, this episode provides a grounded, coach-driven framework for executing goals the right way. Key Takeaways:
Link to the new USDA food guidelines: https://realfood.gov/ For coaching inquiries: Coach Katie → https://fuel2run.com Podcast Email → theenduranceathletejourney@gmail.com | |||
| Episode 58 : Triathlon 101: A Beginner's Guide to Triathlon - Picking a Race Distance (updated) | 14 Jan 2026 | 00:40:58 | |
Summary: Coach Justin brings you the first episode of a new series called Triathlon 101: A Beginner’s Guide to Triathlon, where he tackles one of the most common—and overwhelming—questions new athletes face: What race distance should I start with? Drawing from his experience as a coach and endurance athlete, he challenges the pressure of “Ironman culture” and explains why starting shorter is often the smartest path to long-term success. This episode reframes your first triathlon as a learning experience rather than a stress test, breaking down how background, goals, lifestyle, and time commitment should influence your decision. Whether you’re coming from running, cycling, swimming, or starting from scratch, Coach Justin offers a practical, confidence-building approach to choosing a race distance that supports consistency, enjoyment, and longevity in the sport. Takeaways:
For coaching inquiries: Coach Katie → https://fuel2run.com Podcast Email → theenduranceathletejourney@gmail.com | |||
| Episode 57: Built to Last - Goals, Grit, and Endurance | 08 Jan 2026 | 01:22:02 | |
Summary: In Episode 57 of The Endurance Athlete Journey Podcast, Coach Justin and Coach Katie kick off the new year with a deep dive into goal setting for endurance athletes. They explore how to create meaningful, realistic, and trackable goals that go beyond race results, emphasizing the importance of process-oriented habits like recovery, nutrition, mobility, and consistency. Drawing from their own experiences and coaching philosophies, they discuss how to balance performance goals with lifestyle demands, why goals should evolve throughout the season, and how small, often-overlooked details can be the difference between stagnation and long-term progress. This episode offers practical insight to help athletes set goals they can actually sustain—and enjoy—throughout the year. Key Takeaways from the Episode
For coaching inquiries: Coach Katie → https://fuel2run.com Podcast Email → theenduranceathletejourney@gmail.com | |||
| Episode 56: Coach's Corner: Looking Back and Looking Forward - Our Year in Review | 01 Jan 2026 | 01:20:06 | |
Summary: Takeaways:
For coaching inquiries: Coach Katie → https://fuel2run.com Podcast Email → theenduranceathletejourney@gmail.com | |||
| Episode 55: Build Your Race Calendar With Purpose | 30 Dec 2025 | 01:25:45 | |
Summary: In this episode of The Endurance Athlete Journey Podcast, we dive into how endurance athletes can strategically set their race calendar for the season ahead. We discuss the importance of choosing races that align with your goals, fitness level, and life demands, rather than overloading your schedule. You’ll learn how to balance “A,” “B,” and “C” races, why more races don’t always mean better results, and how proper planning supports consistent training, recovery, and long-term performance. Whether you’re a runner or triathlete, this episode will help you build a race calendar that sets you up for success instead of burnout. Takeaways:
For coaching inquiries: Coach Katie → https://fuel2run.com Podcast Email → theenduranceathletejourney@gmail.com | |||
| Episode 54: Metabolic Efficiency vs. Metabolic Flexibility- Training Strategies | 25 Dec 2025 | 00:47:12 | |
Keywords: metabolic efficiency, metabolic flexibility, endurance training, nutrition, training strategies, aerobic capacity, lactate threshold, fasted training, strength training, endurance athlete Takeaways
Summary Sound Bites
Chapters 15:01 Building Aerobic Base and Training Strategies 24:28 Understanding Fasted and Low Glycogen Runs 34:18 Incorporating Strength Training for Endurance 41:47 Lactate Threshold and Metabolic Flexibility For coaching inquiries: Coach Katie → https://fuel2run.com Podcast Email → theenduranceathletejourney@gmail.com | |||
| Bonus Cast: Ironman Florida 70.3: An Endurance Athlete’s Journey - Race Debrief | 23 Dec 2025 | 01:21:30 | |
Summary: In this final recap of Ironman Florida 70.3, Coach Justin reflects on his 16-week journey preparing for and completing the race on December 14, 2025. Despite battling a significant injury and overcoming mental and physical hurdles, Justin shares insights into his training metrics, race day experiences, and personal challenges. He highlights the importance of perseverance, faith, and the support of family, friends, and teammates. This emotional journey showcases not only the highs and lows of endurance sports but also the transformative power of commitment and resilience. Subscribe for more training tips, race stories, and inspiration! Coach Justin hosted his race report and all of the Ironman Florida 70.3 related content on the Tabula Rasa Racing website. The link to the Ironman Florida 70.3 content is below. Here you will find all of the weekly videos, weekly training summary graphics, and the weekly training plan (pdf) he followed for this preparation for the race. The race report is included in pdf download section of the page. https://tabularasaracing.com/ironman-florida-70-3 For coaching inquiries: Coach Katie → https://fuel2run.com Podcast Email → theenduranceathletejourney@gmail.com | |||
| Episode 52: Metabolic Efficiency vs. Metabolic Flexibility - Nutrition Strategies | 18 Dec 2025 | 00:58:25 | |
Summary: Join Coaches Justin and Katie on this episode of the Endurance Athlete Journey Podcast as they dive into the concepts of metabolic efficiency and metabolic flexibility. In the first part of this two-part series, Katie leads a comprehensive discussion on the nutritional strategies behind improving the body's ability to burn fat and switch between fuel sources. The conversation covers the science behind
Whether you're an endurance athlete preparing for a long-distance event or simply curious about optimizing your performance through nutrition, this episode offers valuable insights and actionable tips. Tune in for expert advice, real-world experiences, and a preview of the next episode focused on training strategies for metabolic health. Additional References: Louise Burke research on race walkers: https://pmc.ncbi.nlm.nih.gov/articles/PMC5407976/ Low carbohydrate, high fat ketogenic diets on the exercise crossover point and glucose homeostasis. https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2023.1150265/full The Endurance Athlete Journey Podcast Episode 25: Periodizing Your Nutrition for Race Day Success: https://www.buzzsprout.com/2450527/episodes/17901870 For coaching inquiries: Coach Katie → https://fuel2run.com Podcast Email → theenduranceathletejourney@gmail.com | |||
| Bonus Cast: Ironman Florida 70.3: An Endurance Athlete’s Journey - Week 16 | 14 Dec 2025 | 00:23:44 | |
Summary: In this episode of the The Endurance Athlete's Journey, Coach Justin takes listeners behind the scenes of his final preparations for Ironman Florida 70.3 in Haines City. He candidly discusses the physical and mental challenges of race week, including managing a lingering posterior tibia tendonitis injury, adapting his training during taper, and drawing strength from his faith and family support. Justin shares insights from swim and bike course previews, race-day strategies, and the value of trusting the process after a year-long commitment to training. He reflects on the importance of community and the motivation he receives from listeners, and invites those interested in coaching or connecting to reach out as he looks ahead to the next season. For coaching inquiries: Coach Katie → https://fuel2run.com Podcast Email → theenduranceathletejourney@gmail.com | |||
| Episode 50: Athlete Stories with Jen Fishman- Running Through Pregnancy: Advice, Experiences, and Real Talk | 11 Dec 2025 | 01:16:31 | |
Keywords: running, pregnancy, coaching, athlete stories, nutrition, postpartum, fertility, training, women in sports, endurance athletes Takeaways
Summary In this episode of the Endurance Athlete Journey podcast, Coach Justin and Coach Katie sit down with Jen Fishman, a running coach and athlete, to discuss her experiences with running through pregnancy. Jen shares her journey from being a non-athletic child to becoming a competitive runner and coach. The conversation delves into the challenges and joys of running during pregnancy, the importance of nutrition, and the impact of stress on fertility and training. They also touch on postpartum recovery and the unique experiences women face in the world of athletics. This episode aims to provide insights and support for athletes navigating the complexities of pregnancy and motherhood. Chapters 01:27 Jen's Running Background and Early Experiences 06:23 Navigating College Running and Coaching Dynamics 14:01 Transitioning Back to Running as an Adult 16:24 Experiences of Running During Pregnancy 21:50 Challenges of Pregnancy and Fertility 30:45 The Impact of Stress on Training and Pregnancy 37:28 Advice for Pregnant Runners and Coaching Considerations 46:14 Coaching During Pregnancy: A Unique Perspective 48:43 The Importance of Communication in Coaching 50:45 Maintaining Fitness During Pregnancy 53:38 Nutrition Needs for Pregnant Athletes 58:40 Adjusting Training Routines During Pregnancy 01:05:49 Sleep Challenges and Recovery in Pregnancy 01:11:35 Postpartum Considerations for Athletes If you are interested in learning more about Jen as a running coach you can check out her profile on Team RunRun at this link: https://teamrunrun.com/coach/jen-fishman-fort-collins-running-coach/ She is also on Instagram @run.fish.run For coaching inquiries: Coach Katie → https://fuel2run.com Podcast Email → theenduranceathletejourney@gmail.com | |||
| Nutrition Deep Dive: The Evolution of High Carb Fueling | 19 May 2026 | 00:51:08 | |
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:
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 Podcast Email → theenduranceathletejourney@gmail.com | |||
| Bonus Cast: Ironman Florida 70.3: An Endurance Athlete’s Journey - Week 15 | 09 Dec 2025 | 00:50:59 | |
Summary: Coach Justin provides a comprehensive week 15 recap of his preparation for Ironman Florida 70.3, detailing his training and recovery strategies during the first week of taper. Despite dealing with posterior tibia tendonitis, he managed to complete all planned swim, bike, elliptical, and strength workouts, adjusting his approach to accommodate his injury and emphasizing recovery with physical therapy, massage, and mobility work. Justin describes successful wetsuit swim practices, focused tempo bike sessions, and purposeful elliptical workouts in place of running, while sharing personal insights about managing stress, trusting in his faith, and relying on his support team. He reflects on the importance of adaptability and maintaining a positive mindset as he heads into race week, expressing gratitude for the professionals who have helped him on his journey. For additional content, visit https://tabularasaracing.com/ironman-florida-70-3 For coaching inquiries: Coach Katie → https://fuel2run.com Podcast Email → theenduranceathletejourney@gmail.com | |||
| Episode 48: Mastering the Fundamentals of Running - Choosing Between Endurance and Speed | 04 Dec 2025 | 01:30:07 | |
Summary: In episode 48 of the Endurance Athlete Journey podcast, Coach Justin and Coach Katie launch a sports-specific series focused on running, specifically exploring the balance between building endurance and improving speed. The discussion highlights the importance of aligning training approaches with individual goals, race distances, and personal experience levels. The coaches address common debates and misconceptions found in running communities, emphasizing that both endurance and speed can be developed, but the optimal mix depends on the athlete’s objectives and physical capacity. They also discuss the role of run-walk protocols, injury prevention, and the need for nuanced, personalized training plans rather than one-size-fits-all advice. Throughout the episode, Justin and Katie encourage listeners to ask questions, seek guidance, and remain open-minded, noting that effective training is highly individual and benefits from creativity and thoughtful coaching. Takeaways:
For coaching inquiries: Coach Katie → https://fuel2run.com Podcast Email → theenduranceathletejourney@gmail.com | |||
| Bonus Cast: Ironman Florida 70.3: An Endurance Athlete’s Journey - Week 14 | 02 Dec 2025 | 00:51:14 | |
In this week’s episode of the Ironman Florida 70.3 Endurance Athlete’s Journey, Coach Justin, delivers a candid update on the challenges and adaptations during week 14 of his training. Facing a significant setback with posterior tibial tendonitis in his left leg, Coach Justin shares how he navigated a week without running and limited cycling, relying instead on high-volume swim workouts using pull buoys and paddles, as well as strength training sessions—often with the help of his son. He discusses the mental and emotional hurdles of injury, the importance of focusing on what’s possible, and the need for patience and faith as race day approaches. The episode offers honest insights into injury management, the realities of endurance sports, and the value of calculated risk and family support. Coach Justin invites listeners to connect for coaching, resources, and shared community, reminding athletes everywhere that setbacks, adaptation, and growth are essential parts of the endurance journey. For coaching inquiries: Coach Katie → https://fuel2run.com Podcast Email → theenduranceathletejourney@gmail.com | |||
| Bonus Cast: Ironman Florida 70.3: An Endurance Athlete’s Journey - Week 13 | 27 Nov 2025 | 00:52:05 | |
Coach Justin shares a candid and emotional recap at the end of week 13 of his 16-week Ironman Florida 70.3 training plan. This week diverged from the usual detailed training updates due to a significant event: Justin experienced a sudden and severe injury to his lower leg, diagnosed as posterior tibial tendonitis after ruling out a stress fracture at an orthopedic clinic. Despite managing to complete swim sessions (including valuable wetsuit practice), several bike and run workouts were missed. Justin describes the progression of his injury, the pain and frustration it brought, and his stubborn determination to push through before ultimately realizing rest was necessary. He shares insights from medical advice—no running, cycling, or elliptical for at least a week, with swimming and upper body strength work as his only options. Throughout the episode, Justin reflects deeply on his emotional journey, questioning the balance between athletic ambition and faith. He relates his experience to the biblical story of Abraham, contemplating themes of sacrifice, trust, and personal growth. Justin emphasizes the importance of vulnerability, showing both the successes and struggles of endurance training, and encourages athletes to embrace setbacks as opportunities for learning and resilience. Going forward, Coach Justin will focus on recovery, adapting his training plan, and trusting the process—both physically and spiritually. He invites listeners to join his journey, check out resources and coaching opportunities at tabularasaracing.com, and stay tuned for next week’s update as he navigates the challenges of tapering and preparation with renewed perspective. For coaching inquiries: Coach Katie → https://fuel2run.com Podcast Email → theenduranceathletejourney@gmail.com | |||