The Rambling Runner Podcast – Details, episodes & analysis

Neely Spence Gracey has represented team USA five times including the IAAF World Cross Country Championships and the Pan American Games. In college, she was an 8x NCAA DII National Champion. Neely was the top American at the 2016 Boston Marathon and the 11th American female ever to break 70 minutes in the half marathon. She also set the world record for the fastest stroller mile with a time of 5:24! After taking time away from competitive running to have her two boys, Athens (5) and Rome (2), Neely just ran a personal best time of 2:30 in the marathon and qualified for her fourth Olympic Trials.  Neely has been coaching runners for a decade and has helped 1,000 athletes reach their running goals! In this episode, Neely shares her favorite interval workouts in fantastic detail! You can follow Neely at www.instagram.com/neelysgracey. --- Sponsors ASICS - Check out my favorite footwear brand, and the new Metaspeed Sky and Edge Paris racers that are out and they are amazing! Check them out at www.asics.com. SAYSKY - What makes SAYSKY different from other apparel brands is our will to support sub-elite athletes; those whom we call “everyday heroes” – people who are joggling work, friends, and family, but still have the time and dedication to train hard and have fun along the way. This mentality is what SAYSKY celebrates and something our community can relate to. Also, their gear is insanely durable and will last for years and years. Go to www.saysky.us to see all of their offerings and use code "RAMBLING15" to save 15% on your purchase. Peregrune - I've been using Peregrune supplements, including their Runner Multivitamin and Runner Joint, everyday since 2023 and for good reason. They are NSF and third-party tested. They are also for runner, created by runners. Save 15% on your purchase at www.peregrune.com by using code "RAMBLING" at checkout. Baystate Marathon - "For Runners, By Runners" is the mantra of this fantastic race. They have experienced pacers at the Boston Qualifier times and consistently qualify ~30% of the field as its a fast, flat course with phenomenal on course support. The 2023 Baystate Marathon was ranked #15 in the top 50 BQ marathons by FindMyMarathon.com. Use code "rambling" for $10 off any distance at www.baystatemarathon.com. --- Rambling Runner Resources Personalized Coaching - Are you looking to work with a running coach? I am here for you! I've been working with runners of all ages and abilities for five years - from newer runners, masters runners looking to PR, and folks hoping to break 3:00 in the marathon. You can learn more by going to www.mckirdytrained.com, where I coach, or by emailing me at ramblingrunnerpodcast@gmail.com. Rambling Runner Run Club - I am excited to announce a new venture that I’ve been thinking about creating for over a year. This is a place to interact with fellow runners, catch-up on the latest in the running world, and learn from your fellow amateur runners. In addition, each month I will host conversations, interview people from across the running world, and share interesting and insightful content. Join us here - https://rambling-runner-run-club.mn.co/landing/plans/1433028. Learn more about your ad choices. Visit megaphone.fm/adchoices

Is your watch holding you back? It's a serious question because for many athletes a GPS watch can act like a high priced governor that limits their ability to make the most of their current fitness. In this episode, I detail two runners who overcame this issue last week and achieved fantastic results! --- Sponsors ASICS - Check out my favorite footwear brand, and the new Metaspeed Sky and Edge Paris racers that are out and they are amazing! Check them out at www.asics.com. SAYSKY - What makes SAYSKY different from other apparel brands is our will to support sub-elite athletes; those whom we call “everyday heroes” – people who are joggling work, friends, and family, but still have the time and dedication to train hard and have fun along the way. This mentality is what SAYSKY celebrates and something our community can relate to. Also, their gear is insanely durable and will last for years and years. Go to www.saysky.us to see all of their offerings and use code "RAMBLING15" to save 15% on your purchase. Peregrune - I've been using Peregrune supplements, including their Runner Multivitamin and Runner Joint, everyday since 2023 and for good reason. They are NSF and third-party tested. They are also for runner, created by runners. Save 15% on your purchase at www.peregrune.com by using code "RAMBLING" at checkout. Baystate Marathon - "For Runners, By Runners" is the mantra of this fantastic race. They have experienced pacers at the Boston Qualifier times and consistently qualify ~30% of the field as its a fast, flat course with phenomenal on course support. The 2023 Baystate Marathon was ranked #15 in the top 50 BQ marathons by FindMyMarathon.com. Use code "rambling" for $10 off any distance at www.baystatemarathon.com. --- Rambling Runner Resources Personalized Coaching - Are you looking to work with a running coach? I am here for you! I've been working with runners of all ages and abilities for five years - from newer runners, masters runners looking to PR, and folks hoping to break 3:00 in the marathon. You can learn more by going to www.mckirdytrained.com, where I coach, or by emailing me at ramblingrunnerpodcast@gmail.com. Rambling Runner Run Club - I am excited to announce a new venture that I’ve been thinking about creating for over a year. This is a place to interact with fellow runners, catch-up on the latest in the running world, and learn from your fellow amateur runners. In addition, each month I will host conversations, interview people from across the running world, and share interesting and insightful content. Join us here - https://rambling-runner-run-club.mn.co/landing/plans/1433028. Learn more about your ad choices. Visit megaphone.fm/adchoices

Famed coach, running podcaster, and YouTube creator, Jason Fitzgerald is the newest addition to the "My Favorite Workout" series. Jason is the owner of the Strength Running brand that has branched out across many areas of running media. He has helped thousands of runners reach their goals, stay healthy, and become stronger athletes. In this episode he provides a unique take on the assignment that you won't want to miss. You can learn more about Jason and all things Strength Running on his website, www.strengthrunning.com. Sponsors ASICS - Check out my favorite footwear brand, and the new Metaspeed Sky and Edge Paris racers that are out and they are amazing! Check them out at www.asics.com. Peregrune - I've been using Peregrune supplements, including their Runner Multivitamin and Runner Joint, everyday since 2023 and for good reason. They are NSF and third-party tested. They are also for runner, created by runners. Save 15% on your purchase at www.peregrune.com by using code "RAMBLING" at checkout. If you are a running coach, or thinking of becoming one, check-out my business coach Michelle Lake on Instagram at www.instragram.com/coachmichellelake and her show, The Endurance Coachpreneur Podcast, for ways to improve your business and have a greater impact on your athletes. Are you looking to work with a running coach? I am here for you! I've been working with runners of all ages and abilities for five years - from newer runners, masters runners looking to PR, and folks hoping to break 3:00 in the marathon. You can learn more by going to www.mckirdytrained.com, where I coach, or by emailing me at ramblingrunnerpodcast@gmail.com. Learn more about your ad choices. Visit megaphone.fm/adchoices

Maurice "The Marathon Panda" Lowman is back on the show which means the positive vibes were flowing! The master of mindset and positivity agreed to sit down and talk about a couple of topics are aren't inherently positive - working through plateau's and handling race day disappointment. There are two topics that every runner faces and I couldn't think of a better person to learn from, and get inspired by when talking these out, than Mo. This is a man who has battled addiction and come out the other side to put together over 2,700 consecutive running days, hundreds of races, and dozens of marathons/ultramarathons. You can follow Maurice's journey of miles and positive vibes at www.instagram.com/marathonpandamaurice. We have a new segment called "5 Questions presented by Running Warehouse." Here are links to the shoes Mo mentioned: HOKA Clifton 9 Nike Zoom Fly 5 Nike Vaporfly NEXT% 3 ASICS Metaspeed Sky + Sponsors: SAYSKY was established in Copenhagen by Lars Pedersen, whom as a former pro windsurfer decided to take the relaxed and fun attitude of that sport into the running world. This attitude, together with its focus on high performance and quality together with a clean, Scandinavian, and streetwear-inspired prints, became SAYSKY’s mission in a time when the market was dulled by the giants in the running apparel industry. What makes SAYSKY different from other brands is our will to support sub-elite athletes; those whom we call “everyday heroes” – people who are joggling work, friends, and family, but still have the time and dedication to train hard and have fun along the way. This mentality is what SAYSKY celebrates and something our community can relate to. Go to www.saysky.us and use code RR15 to say 15% on your order! Vacation Races is a running and travel company that helps people explore and enjoy the most scenic places on earth. They host half marathons, ultramarathons and trail running festivals at national parks around the country and multi-day running adventures all over the world! Use our codes to save serious money at www.vacationraces.com on these incredible adventures: rambling15 - New customers can use this code for 15% off any half marathon or ultra marathon that is not currently sold out (excludes Trailfest events and Global Adventures). rambling200 - New customers can use this code for $200 off any Global Adventures trip that is not currently sold out (code is only good for Global Adventures events and cannot be used toward half marathons, ultra marathons or Trailfest events) --- Learn more about your ad choices. Visit megaphone.fm/adchoices

Leah Yingling is an ultrarunner based out of Salt Lake City, Utah. Leah started racing ultras in 2015 and most recently was ranked #9 in the UltraRunning Magazine Ultrarunner of the Year rankings. In 2022, she finished 6th (and top American) at the Western States Endurance Run, 2nd at the Canyons 100k, and competed for Team USA at the Trail World Championships in the 80k. With that amazing resume it would be reasonable to assume that Leah has been steeped in elite running since she was a teenager. While reasonable, that assumption would be wildly incorrect. In fact, Leah still holds down an amazingly complex job at the intersection of healthcare and tech that requires her to run at night and fit her training around a hectic and shifting schedule. In this conversation Leah breaks down her start in running and how she has reached the top of the sport despite not devoting herself entirely too it. In addition, Leah also discusses being sexually assaulted on a trail run at age 19 and how she overcame that horrific experience. Two weeks ago Lululemon altered the face of women's running by announcing their Further initiative and ten new Global Ambassadors that include some of the best and most interesting women in the running community, including Leah. We breakdown everything about this partnership, how it came about, what it means for the running community, and Leah will work with them to increase the amount of females in trail ultramarathons. Sponsor: This episode is sponsored by UCAN nutrition which is powered to deliver steady, long lasting energy without the spike and crash. Add in UCAN Hydrate to get those electrolytes that you need to stay hydrated. Finally, you've got to try the award winning Edge energy gels - they are my go-to on the run. You will get 20% of all of your orders at ucan.co with code RAMBLING. We are also sponsored by Running Warehouse! This is the go-to website for running shoes, gear, nutrition, and much more. Click this link to visit Running Warehouse and get all of the items for your running journey. _ _ _ Learn more about your ad choices. Visit megaphone.fm/adchoices

Today on the pod we have a fun and interesting topic to explore with my friend and PT, Duane Scotti: Running injuries that you can run through! Dr. Duane Scotti, DPT, PhD, OCS is a running physical therapist, run coach, host of the Healthy Runner podcast, and founder of Spark Healthy Runner and has been a leader in the rehab and running community for 20+ years. He is truly living his passion educating the running community that they don’t need to stop running to get over a running injury. Through his signature 1:1 coaching program, weekly videos, and podcast episodes, he empowers runners to get stronger, run faster, and enjoy lifelong injury free running. Through strength and run specific training you can build your body to have a strong mind, strong body, and just keep running! Learn more about how Duane became a healthy runner here! We have a new segment called "5 Questions presented by Running Warehouse." Here are links to a few of the shoes Duane mentioned: HOKA Mach 5 ASICS Cumulus 25 Saucony Endorphin Elite Sponsors: SAYSKY was established in Copenhagen by Lars Pedersen, whom as a former pro windsurfer decided to take the relaxed and fun attitude of that sport into the running world. This attitude, together with its focus on high performance and quality together with a clean, Scandinavian, and streetwear-inspired prints, became SAYSKY’s mission in a time when the market was dulled by the giants in the running apparel industry. What makes SAYSKY different from other brands is our will to support sub-elite athletes; those whom we call “everyday heroes” – people who are joggling work, friends, and family, but still have the time and dedication to train hard and have fun along the way. This mentality is what SAYSKY celebrates and something our community can relate to. Go to www.saysky.us and use code RR15 to say 15% on your order! Vacation Races is a running and travel company that helps people explore and enjoy the most scenic places on earth. They host half marathons, ultramarathons and trail running festivals at national parks around the country and multi-day running adventures all over the world! Use our codes to save serious money at www.vacationraces.com on these incredible adventures: rambling15 - New customers can use this code for 15% off any half marathon or ultra marathon that is not currently sold out (excludes Trailfest events and Global Adventures). rambling200 - New customers can use this code for $200 off any Global Adventures trip that is not currently sold out (code is only good for Global Adventures events and cannot be used toward half marathons, ultra marathons or Trailfest events) --- Learn more about your ad choices. Visit megaphone.fm/adchoices

Ten years ago, Martinus Evans got some stern advice from his doctor: “Lose weight or die.” First defensive, but then defiant, Evans vowed that day to run a marathon, though his doctor thought he was crazy. Since then, Evans has run eight marathons and hundreds of other distances in his 300-something pound body, created his own devoted running community, and has been featured on the cover of Runner’s World. His book, The Slow AF Run Club, is a blueprint for those who may not fit the image of a “traditional” runner—that is, someone who is larger in size, less athletic, out of shape, or dealing with any kind of health issue that slows them down—to feel empowered to lace up their shoes and embrace the body they have right now. As Evans says, the incredible benefits of running—better sleep, strong muscles and bones, better cardiovascular and mental health, and a sense of community—can and should be available to all of us. This practical handbook contains specialized advice to make getting started less intimidating, covering everything from gear and nutrition to training schedules, recovery tips, races (it’s okay to come in DFL! [i.e., dead f*cking last]), and finding a running group. Full of essential advice and humor from a former newbie who fell off a treadmill on his first run (literally), The Slow AF Run Club is for anyone who wants to pick up running for the sheer joy of it. We have a new segment called "5 Questions presented by Running Warehouse." Here are links to a few of the shoes Martinus mentioned: Brooks Hyperion Max HOKA Clifton 9 adidas Adios Pro ASICS Nimbus 25 You can visit Martinus's website at https://slowafrunclub.com. Sponsor: This episode is sponsored by UCAN nutrition which is powered to deliver steady, long lasting energy without the spike and crash. Add in UCAN Hydrate to get those electrolytes that you need to stay hydrated. Finally, you've got to try the award winning Edge energy gels - they are my go-to on the run. You will get 20% of all of your orders at ucan.co with code RAMBLING. _ _ _ Learn more about your ad choices. Visit megaphone.fm/adchoices

Two days ago Lululemon altered the face of women's running by announcing their Further initiative and ten new Global Ambassadors that include some of the best and most interesting women in the running community. One of those amazing women is my good friend, and friend of the pod, Stefanie Flippin. In this episode we breakdown everything about this partnership, how it came about, what it means for the running community, and she illuminates what contracts and compensation actually look like for U.S. pro runners. Here is what Stefanie wrote about the partnership on Instagram: "Six months ago I took a call with Lululemon. The conversation led with “we want to support you as a human and all of your career paths and endeavors that make you you.” It’s not an exaggeration when I say that this is a dream partnership. I’m so incredibly grateful to be working with the very best in the industry to accomplish everything that makes my heart sing: pushing for equity and change in athletics, ultrarunning, and sport science. The holistic support I’ve been provided is finally allowing me to focus on my career as a professional athlete, from mental performance and sports psych support to dialing in every aspect of my physical health. The team is everything. I am so excited to be embarking on an epic journey with the brand and my teammates into next year and beyond to see how far women can go. I’ve had the time of my life thus far and I can’t wait to see what lies ahead! So much more to come! It feels good to be home." You can visit Stefanie's website at www.stefanieflippin.com and learn more about Lululemon's Further initiative here. Sponsors: Vacation Races is a running and travel company that helps people explore and enjoy the most scenic places on earth. They host half marathons, ultramarathons and trail running festivals at national parks around the country and multi-day running adventures all over the world! Use our codes to save serious money at www.vacationraces.com on these incredible adventures: rambling15 - New customers can use this code for 15% off any half marathon or ultra marathon that is not currently sold out (excludes Trailfest events and Global Adventures). rambling200 - New customers can use this code for $200 off any Global Adventures trip that is not currently sold out (code is only good for Global Adventures events and cannot be used toward half marathons, ultra marathons or Trailfest events) --- Learn more about your ad choices. Visit megaphone.fm/adchoices

Races are upon us and there is no better way to prepare for the mental rigors that come with pushing our ourselves to the limit than to learn from Roisin “Ro” McGettigan-Dumas (LMHC)! Ro is a sports psychology coach, licensed mental health counselor and Olympian from Wicklow, Ireland (now based in Providence, RI). She competed at Providence College and then professionally with the "RunProvidence" group under the tutelage of Ray Treacy. Ro is an Olympic finalist ('08) and is the Irish record holder in the steeplechase as well as a European Medallist in the 1500m. Her two passions are track & field and psychology and, since retiring from professional running, she is focusing on helping athletes achieve their goals in sport and life. Ro knows first hand the powerful effect of mental preparation for performance, overcoming disappointments, and life beyond sport. She’s the co-author of the Believe Training Journal series (Velopress), is piloting a goal-setting workshop for athletes to use in schools called "Dare to Believe," and co-hosts the popular Keeping Track, A Women in Sport Podcast with Alysia Montano, and Molly Huddle. Sponsors: Vacation Races is a running and travel company that helps people explore and enjoy the most scenic places on earth. They host half marathons, ultramarathons and trail running festivals at national parks around the country and multi-day running adventures all over the world! Use our codes to save serious money at www.vacationraces.com on these incredible adventures: rambling15 - New customers can use this code for 15% off any half marathon or ultra marathon that is not currently sold out (excludes Trailfest events and Global Adventures). rambling200 - New customers can use this code for $200 off any Global Adventures trip that is not currently sold out (code is only good for Global Adventures events and cannot be used toward half marathons, ultra marathons or Trailfest events) --- Learn more about your ad choices. Visit megaphone.fm/adchoices

Jason Fitzgerald is back on the pod! Jason is a good friend and we had a blast chopping it up about several running topics that have been at the top of our minds recently (with plenty of diversions as we went along). 1. How your nutrtion/fueling has changed over time (I've finally come to the realization that I have a gluten sensitivity and it's changed a lot). 2. Grayson Murphy: An outlier who is simply one of the best of all time or a model for a potential paradigm shift in training/racing theory? 3. Can pushing the pace on technical/challenging trail runs improve fitness for runners who plan to race primarily on the roads? We have a new segment called "5 Questions presented by Running Warehouse." Here are links to a few of the shoes Jason mentioned: ASICS Noosa Tri 14 ASICS Magic Speed 2 Brooks Catamount HOKA Zinal You can visit Jason's website at https://strengthrunning.com and buy his Performance Training Journal on Amazon. Sponsor: This episode is sponsored by UCAN nutrition which is powered to deliver steady, long lasting energy without the spike and crash. Add in UCAN Hydrate to get those electrolytes that you need to stay hydrated. Finally, you've got to try the award winning Edge energy gels - they are my go-to on the run. You will get 20% of all of your orders at ucan.co with code RAMBLING. _ _ _ Learn more about your ad choices. Visit megaphone.fm/adchoices