Megan Roche – Training Happy, Injury, Failure and Dogs

Doctor, Coach and Elite Trail runner Meghan Roche joins us to talk about being a happy runner, dealing with failure, injury, balancing work+training, body image and … dogs.
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TOPICS AND LINKS FROM TODAYS SHOW:

Intro

INTERVIEW

  • BIO The brief athletic history, how did you get to where you are now? Doc or coach or runner when introing yourself to someone these days?
  • Body image and weight as a runner was a big section on the happy runner and really focused on your journey—could you talk about it a bit, where you were then and how you look at weight now?
  • How do you walk the line of eating healthy vs eating whatever the F ==> How have you seen this work with someone who is trying to lose weight? Especially someone who is time-limited and just can’t ‘outrun a bad diet’
  • Injury — esp as a doc and coach and an athlete, how do you approach?
  • Speaking of being a doc coach and athlete, how are you balancing it? I know on at least one podcast I listened to with you, your training sounded a little bananas, sneaking it in while doing long shifts
  • Dealing with race day things not going according to plan?
  • Dealing with a race “failure”
  • Staying optimistic in general—how did you make the decision to be ‘happy runners’?  => For busy age-group/masters athletes who are finding training and fitting in family tough is there a way that this happy runner mindset can help get through training and to race day in better shape (versus being super Type-A serious?)
  • For clients/runners who aren’t super motivated and would prefer to sit on the couch, how can the happy runner approach help? Is it ok if they never train?
  • TECHNICAL RUNNING – Uphill and downhill tips
  • You and David have Addie, the cutest dog ever, but she’s not a big runner. Can you give a quick pitch as to why we need a dog?
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How to be a Happy Runner – David Roche

Accomplished runner and coach (and dog lover) David Roche joins us today to talk about running, coaching, law-degrees and being happy as a person. David brings HUGE enthusiasm to this episode so be ready to be PSYCHED no matter what sport you do.
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TOPICS AND LINKS FROM TODAYS SHOW:

30-second bio – Law school to Coaching

David is the 2014 USATF Trail Runner of the Year at the sub-ultra distance. He is a two-time national champion and a three-time member of Team USA. He graduated from Columbia University with a degree in Environmental Science and received a master’s degree and a law degree from Duke University.

David started the SWAP team in 2013, with the premise that he could help athletes learn to live like puppies and run like rockstars while not giving a f#ck about things that aren’t important.

 

Dogs – Positivity and Writing Books

 

MORTALITY – Why start a book about being a happy runner with death?

  • “We all have the same finish line”

MENTAL SHIFT vs. Physical training – Coaches

  • Commit to the long-term process, delayed gratification
  • Need to derive meaning and purpose from prizes, or immediate things
  • It takes years, Running between the ears

Sports Analogies? Starting as a Football Player

Questions to help with your WHY?

  • not just running or sport but for life
  • It is easy to stay on ‘assembly line’ without asking WHY?
  • Are they your answers?
  • You want to achieve “X” but then what?

SOME WORK ALL PLAY (SWAP TEAM)

  • We don’t care about your results
  • Training is the process, racing is the result
  • Help facilitate and find long-term fulfillment
  • you are enough NO MATTER WHAT.
  • The enthusiasm around DAILY wins, daily process

How do you stay so relentlessly positive!?

  • Life is hard
  • Entropy – Everything Falls Apart. Without energy, things fall apart
  • small acts of kindness can make HUGE differences in people’s lives
  • Positivity is a Performance Enhancer

What to do if You are Not Winning, Not the Best, ‘just’ competing or participating?

  • Long term focus on YOUR potential.  YEARS 
  • Some people might win worlds, some people might make the time cut-off
  • We are all chasing our own potential in the context of our lives
  • Trying to be something you are not is where happiness is lost
  • Thinking of yourself as an athlete, even an ELITE athlete

Signs a runner has plateaued, and how do you help them get out of it?

  • Constant progress is not a reality, there will be epps and flows
  • The trial of Miles – “Once a Runner” book referenced adding miles/aerobic miles and double days (this is for an advanced athlete)
  • For injury prone, newer runners and time-crunched it is important to actually get fast

Running Strides

  • Think of a kid in a playground running sporadically, need to practice that natural, fast stride
  • Short, Fast, Bursts that teach you to go fast
  • Several studies showed 3-4 weeks of ‘speed endurance’ 6-10 x 30sec fast caused vVO2 and at LT to improve by 4-6%, (LT and Vo2 not improve but SPEED / Economy did)

Common Mistakes in Running Training (running is not cycling)

  • You can reinforce ‘go fast biomechanics’ and develop the aerobic system by going easy enough

DREAMING BIG – Molly and Leadville

  • These goals to get you out of the door
  • BUT the big thing is not the thing, it is a means to an end

Blood tests, Ultra-Running – Jonathan Levitt

Jonathan Levitt is an Ultra Runner from Boston who loves #RestDayBrags and works with InsideTracker a company that makes your blood testing and the analysis of your tests much easier.
insidetracker.com/endurance and use code CONSUMMATEATHLETE for 20% off
If you enjoy the show, please consider supporting it through www.wideanglepodium.com/donate … there are bonus episodes and bonus goodies if you do, your donation helps fuel better audio gear, more guests, and higher quality episodes.

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insidetracker.com/endurance: code CONSUMMATEATHLETE for 20% off

TOPICS AND LINKS FROM TODAYS SHOW:

Jonathan Levitt is a runner from Boston, MA who grew up hating running. Playing baseball and hockey, running was always the punishment, not the reward. After deciding to run a marathon after watching the 2013 Boston Marathon, now it’s the other way around! Jonathan works at InsideTracker (link: insidetracker.com/endurance) and loves to travel, which usually ends up being a good mix of both work and play!
Brad Stulberg Quote from Twitter Mentioned
“Research shows that sustainable progress in nearly every endeavor isn’t about being consistently great; it’s about being great at being consistent. It’s about being good enough over and over again.”

Your First Marathon: Luke Humphrey

Coach, Athlete and author Luke Humphrey from the Hansen’s-Brook Distance project and Hansen’s Coaching Services joins us today to talk about how to get into marathon running. Whether you are a new runner or experienced short distance runner this episode, and their book, will help you make the jump to distance running with less injury and better results.
your first marathon (1)
If you enjoy the show, please consider supporting it through www.wideanglepodium.com/donate … there are bonus episodes and bonus goodies if you do, your donation helps fuel better audio gear, more guests, and higher quality episodes.

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TOPICS AND LINKS FROM TODAYS SHOW:

BIO

 

Why 16 miler?

 = frequency and weekly important
 = recovery to train again
 = very long

– What type of runner should be looking at a first marathon?

      – more people in sport, and new to running.

– How do you classify workouts?

   – Hansen philosophy
      => EASY vs. SOS (HARD) Running
      => EASY running is not hard(!) – time in feet .  1-1.5 – 2 slower than
        =>  run in range, not at limit
A) SPEED
           – 12 x 400 or 8 x 600 or 3 x 1mile (3miles of work)
  b) later in plan
   strength wo => 10sec/mile faster than marathon (not 1/2marathon)
       – 3 x 2miles, 3-2-1 to get 6miles at pace
  c) TEMPO – Marathon pace 4-10 miles (could be 2 x 4 mile)
  d) Long run – both slow and SOS but long so take focus/difficult

Setting goals for first marathon

=hard without a PB/benchmark
=book has questions to tlook at self
= take 5k into calc -> try to beat ( tweak if good/struggle w. distance)
= Tempo workouts to prepare and gauge off workouts
= Want it to be positive
“Point of the plan is to get tired, but no so tired you get hurt”

– What about the other stuff ( strength, intervals, terrain, etc)

  = match course demands (hilly course)
 = strength as interested/needed
 = careful with speed wo on track

– Peaking / Specific phase before the big marathon race?

 = mileage pretty consistent (still 5 / week, slightly less vol/intensity)
 = don’t cut too much too soon
 = nutrition – watch matches decreased load (not as much as build week)
  = “EATING TO THE DAY”
  = ok  to ‘carbo load’
 = 3miles or 30min whatever is less day before race

Get the Book – Hansons First Marathon Step Up to 26.2 the Hansons Way

Running, Mental Strength & Confidence – Kara Goucher

Today we are joined by world class runner Kara Goucher – who has just written a book called, ‘Strong: A Runner’s Guide to Boosting Confidence and Becoming the Best Version of You’  

 

Check out the book -> https://amzn.to/2obPlF1

If you enjoy the show, please consider supporting it through www.wideanglepodium.com/donate .

the New RLC Cyclocross Mounts and Dismounts Course Instructed by Peter Glassford 

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TOPICS AND LINKS FROM TODAYS SHOW:

  • 30 second bio—

  • Why write a book now?

  • Confidence journal—what’s the difference between this and a regular journal? History with journaling?

  • “Hang out in the light” 🖤—talk about that?

  • Hardest race experience?

  • I really liked the parts about picking a word or a mantra—could you talk a bit about that for our listeners? Why is it important and how do you find a word that resonates for you?

  • Any tips for pre-race jitters?

  • What about post-race, when everything goes great? And what about when it doesn’t?

  • With everything you have going on now, what does a normal training week look like now? How did it feel toning down from when you were younger and only focused on your running career?

  • You had a baby in 2010 and came back to racing a year later: what was that like? Any advice for parents struggling to fit training in?

  • new oiselle collection – > Check out OISELLE

  • If you had to pick a favorite thing right now: What’s one mental thing people can do to 10x their physical performance?

  • Where people can get the book / etc.? https://amzn.to/2obPlF1

  • whats next? racing this fall

Born to Run, Donkeys & Community – Christopher Mcdougall

Today Molly is extra excited because Christopher Mcdougall is on the show! He is the author of Born to Run and Natural Born Heroes, two amazing books you need to read as a consummate athlete!  We talk about all things outdoors, community, sport, and writing.

 

If you enjoy the show, please consider supporting it through www.wideanglepodium.com/donate … there are bonus episodes and bonus goodies if you do, your donation helps fuel better audio gear, more guests, and higher quality episodes.
Christopher McDougall
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TOPICS AND LINKS FROM TODAYS SHOW:

Let’s start with your twitter bio: Author of BORN TO RUN and NATURAL BORN HEROES. Currently working on a new project with a donkey named Flower. Any spoilers on what the new book is going to be about? (https://www.triplecrownfeed.com/at-70-years-of-age-flower-is-both-the-worlds-oldest-donkey-longest-lived-equine/)

When you wrote Born To Run, what were you hoping the impact would be? What do you think made it hook people attention compared to a lot of books in the same genre?

So many people took up ultra running and swapped out to barefoot shoes (ahem Molly did both basically immediately)… How did that feel? (Did it seem like people missed the overall message?)

In both books, what was the initial *grab* for you—why those primary stories?

Of everyone you interviewed in both books, who are the two or three that stand out the most & why?

Anyone you wish you’d gotten to add in? Anyone you wish you left out?

Quickly for my nerdy edification: what does the general process look like for your book writing?

Going back to you—were you an athletic kid? What’s been your athletic life trajectory?

Which book got you in better shape?

What practices from either book do you still keep up?

What does training look like now?

What about eating? In BTR, the diets that sort of became noteworthy were largely vegan, and then in NBR, we got into foraging and being fat-adapted. Where are you now?

Mountain Running & Big Air Skiing – Julian Carr

Widely recognized for the biggest airs in skiing, Julian Carr has been featured in seven Warren Miller films, developing a reputation not only for big airs, but for all around skiing. He’s received a ‘Photo of the Year’ award from Powder Magazine, won the prestigious Sickbird Award on the Freeskiing World Tour, and he holds two world records in cliff height. Julian serves as an ambassador for Protect Our Winters ( POW ) as well as The Climate Reality Project, and he’s the founder of Discrete Clothing. Most recently, Julian founded a mountain running series, the Cirque Series, which is in its third season.

julian carr

Follow Julian on Instagram = https://www.instagram.com/juliancarr/

Check out SP2 Spirulina (Molly and Julian talk A LOT about it in the episode!)


TOPICS AND LINKS FROM TODAYS SHOW:

 

how did you start the transition to MTN running? and why add to an already crazy ski career?!

what you wish you’d known for your first race?

Why start the Cirque Series

Help! Downhill run tips?

uphill run tips?

what does a week of training for mountain running look like? hills/long runs/strength/yoga?

favorite gear for long races/mtn running must haves: shoes, vests, hats, poles, socks, etc.??

fueling for long races?

nutrition: you’re partnering wtih SP2 so obviously, you care about what you’re eating. Overall food philosophy?

Why SP2? how do you use it in a day?

What’s a day of eating usually look like for you?

you also have a clothing company & serve as an ambassador for a bunch of organizations. how do you balance it all?

last Q: discrete clothing boasts the best looking beanie. how does one make the best looking beanie?

BackPacking, Camping, FKTs – Eric Batty

BACKPACKING, CAMPING AND FKT WITH ERIC BATTY

Eric Batty shares his camping experience on the show today. Eric has won the team 24 hours OCR Championships in Vegas, Set FKTs on many trails including the La Cloche Silhouette Trail in Killarney, raced mountain bike at an elite/pro level for many years and now works as an Arborist (he climbs up trees all day!)


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Check out Shred-Girls.com to learn about the upcoming book series by Molly Hurford and www.smartathlete.ca for phone consults, coaching, training plans and bike-skills sessions.

2017 HEALTH IQ MARCH APRIL
This podcast is supported by Health IQ, a life insurance company that celebrates the health conscious, including cyclists. Visit healthiq.com/capod to learn more & get a free quote, or check out their life insurance FAQ page to get your questions answered.

The Consummate Athlete Podcast is part of the Wide Angle Podium podcast network. Check out  www.wideanglepodium.com, listen to the shows, and consider becoming a member to get free bonus content and prizes. Check out the new Wide Angle Podium t-shirts and kit at icksnay.myshopify.com/collections/wide-angle-podium.

Thanks as always for tuning in. If you’re enjoying the show, would be a huge help to us if you subscribe, rate and review the Consummate Athlete Podcast show on iTunes. Follow us on Twitter and Instagram @mollyjhurford and @peterglassford or over on TheOutdoorEdit.com and SmartAthlete.ca.
You can explore the rest of our episodes on ConsummateAthlete.com. You can support the show and this site by checking out our swag in the Consummate Athlete Shop.
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Social and Links

Brooklin tree care = Eric’s Business for Ontario Tree Removal and Care

TOPICS AND LINKS FROM TODAYS SHOW:

camping – basic skills,

tents = shelter systems – reliable (rain, winds, thunderstorms)
– often too warm sleep for summer,
– sleep mat = close cell (Thermarest), reliable
– backpack – 90 and 100L perhaps too big for a few days

water – filtration – aqua tabs
– UV – light stick

socks/ shoes?
= consider lighter trail runner for short

= Peter and Eric have used Salomon Trail Runners


Food – hang it in what?
= bear hanging options videos

food – best lightweight ‘dinner’ ‘ breakfast’?
= dinner in a bag
= JETBOIL – small, quick, canister, pot, built in Flint

bugs =
= superlight bug  hat/cover
= sun / wind effect
= off/Deet – hard to say still bug you … maybe not bite

first aid = Can get kits

= clean, gauze, bandaid, safety pin, tweezer, crazy glue for blisters, tape, pills (gravel, Imodium, NSAID)

Run Forever + Goal Setting for Age-Groupers – Jonathan Beverly

Jonathan Beverly is a lifetime runner, coach, and student of the sport. The editor-in-chief of Running Times for 15 years, he is the author of Your Best Stride and Run Strong, Stay Hungry, which is the topic of our discussion today. How can you run, and even race, into old age and stay healthy doing it?
beverly
Check out the Show Notes at www.consummateathlete.com
Support the Podcast via Wide Angle Podium -> http://wideanglepodium.com/category/consummate-athlete/

The Show is sponsored by:HEALTH IQ 

2017 HEALTH IQ MARCH APRIL
Want to support the show and other awesome podcasts? Please Check out www.wideanglepodium.com for show info, other WAP podcasts and to become a Donating Member (free bonuses!) Visit W.A.P.

Download on Itunes (subscribe & leave a review Please!) 

Download Android / Stream / Listen online

Download and view on Wide-Angle-Podium Site

Download Mp3


Social/links

Website

SHOW NOTES:

Bio
Health vs. longevity – is this just for aging athletes
Biggest surprise 
“ duh. “ science
Consistency
 – 25miles
 – how to ramp up
– rule of 3
Goal setting as you age 
  – tactics
Age graded running results 
Mindset / positivity 
Fixed mindset
People interviewed – who sticks out 

Off-season, smart trainers, start to run – Nov 2017 Q&A

Today is Nov 2017 Q & A and we have got a lot of questions this month, thanks for your questions.
Topics covered include off-season, smart-trainers, learning to run, the pros/cons of doing a little strength through the day versus a targeted session.
qa november
Check out the Show Notes at www.consummateathlete.com
Support the Podcast via Wide Angle Podium -> http://wideanglepodium.com/category/consummate-athlete/

The Show is sponsored by: Shred-Girls the young adult book series for girls who love bikes (or who will after reading!) 

shred girls cover
Want to support the show and other awesome podcasts? Please Check out www.wideanglepodium.com for show info, other WAP podcasts and to become a Donating Member (free bonuses!) Visit W.A.P.

Download on Itunes (subscribe & leave a review Please!) 

Download Android / Stream / Listen online

Download and view on Wide-Angle-Podium Site

Download Mp3


 Social/links


SHOW NOTES:

0) does breaking up a workout like say 100 crunches over an entire day have fewer benefits 1/2 than say doing them in a single setting?
    => Pavel of Russian Kettlebell training is at  http://www.strongfirst.com
1) Are there any online subscription services for functional strength training? I’m thinking something that works like JasYoga or YogaGlo. From a laptop $10-20/month. Good offseason topic (also selfish request for research) since I haven’t found one for endurance athletes.
2) Smart Trainer and riding a bike indoors
can’t believe how unfit I am after using a smart trainer compared to outside. what’s wrong with me?
     – Mentioned ZWIFT, KICKR TRAINER   , Cyclops FLUID Trainer
3) Transition to Running Safely
Hey Molly, I think Peter and you have covered the transition from cyclist to the runner. I’m planning on doing more running this offseason. I’m a competitive mountain and cyclocross racer and I’m wondering the best practices to take. I was a National level Track runner many years ago and would like to run again. Ideally with minimal pain and suffering. Thanks and keep up the great podcasting!
  =
4) What to do in the off-season?
  -> offseason things you can do above and beyond maintenance?