RunnersConnect Run to the Top Podcast

Can you imagine going into your first marathon with no race plan, no experience, and good but mostly non-specific training? That’s exactly how Australian running legend Steve Moneghetti began his marathon career at the 1986 Commonwealth Games in Edinburgh, Scotland. The result? A bronze medal and probably nobody more surprised than Steve himself. Steve began running almost by accident on a random invitation from a neighbor to take part in a youth cross country race. That seemingly inauspicious invitation was the spark for a career that spanned from the 1985 World Cross Country Championships through the 2000 Olympic Marathon. In that time of rapid and dramatic shifts in information and opinions about the sport of running, Steve was notable for his steady results and faith in himself, his coach, and his program. Throughout his entire running life, which continues to this day, Steve has, first and foremost, maintained his love of the simple act of running. He shares his belief that the mistake that many runners make is making running too complicated A few of the things that Steve and I discussed included: Steve’s background in running and the exact training program that took him to the top of the running world The specifics of the workout known around the world as the “Mona fartlek,” how it came to be, and how it is still used today How Steve dealt with the many and varied innovations and shifting opinions that were introduced to the sport during his career Steve’s opinion on the current state of running as a sport and how he thinks it can be improved We’d like to thank Steve for his time and wish him the best of luck in the future. Running Is Simple – Don’t Complicate It: An Interview With Steve Moneghetti

Lisa Rainsberger has the dubious honor of being the runner who came the closest to going to the Olympics without actually making the team. In a competitive athletic career that lasted over 20 years, Lisa qualified for and competed at 5 Olympic Trials events, once in swimming and four times in the marathon. She finished 4th in 1984, 1988, and 1992. Lisa is the last American woman to win the Boston Marathon and was a 2-time winn er of the Chicago Marathon. Some of the insights Lisa reveled in our conversation were: The importance of sticking to the pace that you have trained for regardless of how fast others in the race are running Her use of a 9-day training cycle to spread out hard workouts and add more recovery The importance of strength training and cross training in addition to running volume to improve performance Lisa’s coaching and her conservative, goal-oriented approach Bouncing Back from a Dissapointing Race: How Lisa Rainsberger Won Boston After Missing the Olympic Team

This week we have a special double feature episode with 2 of America’s best marathoners. Dot McMahan Our first part features Dot McMahan, a member the Hansons-Brooks Distance Project with 2 top-10 finishes at the Olympic Trials marathon to her credit . She is also a mother with a 5-year-old daughter. Primarily an 800-meter runner in high school and college, Dot has since achieved a great deal of success in 1/2-marathons and marathons. Some of the key points included: Dot’s training as she has progressed in age and distance How motherhood has affected her running Dealing with and recovering from injuries Ryan Vail The second part features Ryan Vail, who is fast becoming one of the best marathoners that the U.S. has to offer, as evidenced by his recent 10th place finish at the London Marathon in a personal best time of 2:10:57. A 2009 graduate of Oklahoma State University, Ryan is one of the few Americans who has made the marathon his priority event from early in his professional career. A few things that Ryan and I discussed included: The importance of sticking with a training system in order to give it time to work The seemingly extreme amounts of running volume that he does in training and how he stays healthy The fact that Ryan trains alone and how he makes that into an asset for himself Learning from 2 of America’s Best Marathoners: A Double Interview with Dot McMahan and Ryan Vail

This week we have a special double feature episode with 2 of America’s best marathoners. Dot McMahan Our first part features Dot McMahan, a member the Hansons-Brooks Distance Project with 2 top-10 finishes at the Olympic Trials marathon to her credit . She is also a mother with a 5-year-old daughter. Primarily an 800-meter runner in high school and college, Dot has since achieved a great deal of success in 1/2-marathons and marathons. Some of the key points included: Dot’s training as she has progressed in age and distance How motherhood has affected her running Dealing with and recovering from injuries Ryan Vail The second part features Ryan Vail, who is fast becoming one of the best marathoners that the U.S. has to offer, as evidenced by his recent 10th place finish at the London Marathon in a personal best time of 2:10:57. A 2009 graduate of Oklahoma State University, Ryan is one of the few Americans who has made the marathon his priority event from early in his professional career. A few things that Ryan and I discussed included: The importance of sticking with a training system in order to give it time to work The seemingly extreme amounts of running volume that he does in training and how he stays healthy The fact that Ryan trains alone and how he makes that into an asset for himself Learning from 2 of America’s Best Marathoners: A Double Interview with Dot McMahan and Ryan Vail

Ann Audain was born with deformities in both her feet that required surgery at the age of 13 so she could walk pain-free. Did that stop her from dreaming of the Olympics? Nope. In 1981 her country told her she couldn’t accept prize money to support her training. Did that stop her from qualifying for 6 Olympic teams? Not a chance. On our podcast today, you’re going to hear the amazing and inspiring story of how Ann Audain overcame amazing obstacles to achieve her dreams. If you’ve ever needed motivation after a tough workout or a series of bad races, this interview will get you out the door and fired up. A few of the things that Anne and I discussed included: Her start in running following her surgery Her 2 very different coaches and the importance of having a plan in one’s training and racing schedule The beginning and early difficulties of open professionalism in the sport of running The Idaho Womens Fitness Celebration 5k race that Anne founded and the evolution of that event. The documentary film that Anne had made about her life and career. Do you have the will to win? We’d like to thank Anne for her time and wish her the best of luck in the future. The Will to Win: How Anne Audain Overcame Bone Deformities in Both Feet to Qualify for 6 Olympic teams

How many of us have suffered the dreaded “bonk” in a marathon? “Bonking” is probably the greatest fear when training for and competing in marathons. Most know that the human body doesn’t store enough fuel to make it through the whole distance. So, the question then becomes – what do you need, how much of it do you need, and how often should you take it? In this podcast, we’re going to chat with the head coach at RunnersConnect, Jeff Gaudette, about his experiences with marathon nutrition. He’s also going to tell you how you can calculate your own specific fueling needs to avoid the bonk and explain how the Marathon Nutrition Blueprint can help. Here are the primary topics that Jeff and I discussed: 1. Jeff’s early struggles with marathon nutrition. In his first attempt at the marathon in Chicago, he had no pre-defined strategy for nutrition. He decided to use only sports drinks, didn’t take enough, and lasted until around 19 miles. At the Twin Cities Marathon the following year, Jeff went the opposite way – he started fueling too early and ended up with a very upset stomach. Take Action: These 2 results made it clear that you can’t go into a marathon using generalized advice. So, Jeff did the research, found the right calculations and developed several innovative ways to practice drinking and taking other nutrition while training and racing. 2. The importance of glycogen, fats, and electrolytes in the fueling puzzle The human body works most efficiently when burning glycogen but as most marathoners know, the body doesn’t store enough by itself to make through a full marathon. When glycogen runs out, fat has to take its place. However, teaching and training the body to use fat as a fuel source is easier said than done. Take Action: “I believe the most effective way to train the body to burn fat as a fuel source is through the use of what are called “depletion runs.” These are workouts, ideally at or around marathon pace, that are done after having put the body in a glycogen-deficient state. 3. How to calculate your specific needs to avoid the “bonk.” How you can use the data from your weight, goal pace, fitness and individual sweat rate to calculate your own nutritional needs. Plus, we cover how the Marathon Nutrition Blueprint can do this all for you. Take Action: It’s critical to work with your individual physiological demands for energy. This helps you avoid taking too much fuel and feeling sick or not taking enough and hitting the wall. 4. Specific practice tips for fueling on the run How to go about finding which products work best for you and how to get good at drinking and/or eating while running. Take Action: All of the nutritional knowledge and strategy in the world won’t help if you haven’t practiced fueling while running, specifically at marathon pace. We cover a couple of different methods to get better at this, especially drinking out of cups. We’d like to thank Jeff for his time and wish him good luck with the release of the Marathon Nutrition Blueprint. How to Avoid the Marathon Wall by Calculating Your Specific Fueling Needs: An Interview with Jeff Gaudette

Have you ever wondered why you can’t string together good race finishes? You work your tail off, get everything right, and still find that you can’t go more than 3 or 4 races in a row without running a bad race. The answer is consistency. Consistency, or lack of it, is one of the most frustrating and elusive parts of running.  Yet, it’s also one of the few guaranteed pathways to success. Many things can get in the way of good running – family, work, travel. Moreover, consistent training isn’t always exciting. Marty Liqouri might have summed it up best: “You’ve got to be a little bored to be doing really good training.”. So how do you become a more consistent runner? On our podcast today is Jon Sinclair, who recorded more wins and top finishes than any other runner in history in his 15 years as a professional runner. For that reason, he’s often remembered more for that consistency than for any particular race result. A few topics that we discussed included: Jon’s career and some of the events that defined it The importance of maintaining one’s aerobic fitness with periods dedicated to just training with no racing How keeping consistency in all aspects of training and life will lead to consistency in racing Jon’s coaching and the book he co-wrote with his partner Kent Oglesby If any of Jon’s comments or thoughts speak to you, we’d love to hear about it. We also love to hear what you all think about our podcasts. You can leave a comment on this page or on our iTunes page. You can also leave us a voice message at (617) 356-7969. We look forward to your feedback and thanks for listening. The Secret to Running Faster? Consistency

Can you imagine what running was like in decades past? The shoes were made of leather, the tracks were cinders, the sport wasn’t popular; the list goes on and on. But, that doesn’t mean there isn’t lots when can still learn from legends of that age. One of the top American runners of the 1960s was Bob Schul, who won a gold medal in the 5000-meter race at the 1964 Games in Tokyo, is on our podcast today to share some of that knowledge. In 1964, Bob set an American record for 5000 meters and a world record for 2 miles. Bob went on to coach thousands of runners, including a stint at Wright State University in his native Ohio from 1996-2007. He has also published an autobiography and a training manual. Bob’s training was very different from most programs in use today, as were the surfaces he ran on and the equipment he used. Only recently have parts of the system Bob used to train come back into the running mainstream, and of course all of the equipment has completely changed. In this podcast, Bob and I discuss: His training under legendary Hungarian coach Mihaly Igloi and what you can take from it to apply to your running, specifically how to develop your speed. The experience of competing at an Olympic Games, which is truly an amazing story How to train by effort and make the small adjustments by listening to your body. Shoes and tracks in the 1960s We’d like to thank Bob for his time and wish him the best of luck with the athletes he is currently coaching. If any of Bob’s experiences or advice resonate with you, we’d love to hear about it. We also love to hear what you all think about our podcasts. You can leave a comment on this page or on our iTunes page. You can also leave us a voice message at (617) 356-7969. We look forward to your feedback and thanks for listening. Advice From the Past: An Interview With Olympic Champion Bob Schul

Can you imagine what running was like in decades past? The shoes were made of leather, the tracks were cinders, the sport wasn’t popular; the list goes on and on. But, that doesn’t mean there isn’t lots when can still learn from legends of that age. One of the top American runners of the 1960s was Bob Schul, who won a gold medal in the 5000-meter race at the 1964 Games in Tokyo, is on our podcast today to share some of that knowledge. In 1964, Bob set an American record for 5000 meters and a world record for 2 miles. Bob went on to coach thousands of runners, including a stint at Wright State University in his native Ohio from 1996-2007. He has also published an autobiography and a training manual. Bob’s training was very different from most programs in use today, as were the surfaces he ran on and the equipment he used. Only recently have parts of the system Bob used to train come back into the running mainstream, and of course all of the equipment has completely changed. In this podcast, Bob and I discuss: His training under legendary Hungarian coach Mihaly Igloi and what you can take from it to apply to your running, specifically how to develop your speed. The experience of competing at an Olympic Games, which is truly an amazing story How to train by effort and make the small adjustments by listening to your body. Shoes and tracks in the 1960s We’d like to thank Bob for his time and wish him the best of luck with the athletes he is currently coaching. If any of Bob’s experiences or advice resonate with you, we’d love to hear about it. We also love to hear what you all think about our podcasts. You can leave a comment on this page or on our iTunes page. You can also leave us a voice message at (617) 356-7969. We look forward to your feedback and thanks for listening. Advice From the Past: An Interview With Olympic Champion Bob Schul

reveals what you need to do to avoid injuries and stay healthy, fuel your training with the right food, and stay motivated no matter what the situation. You will learn fascinating tips and tricks from the best experts in the running world, so you can reach your highest potential to go get those goals. Discover how you can create the best training plan for you, and listen to the latest research on everything that will help you become a better runner. Although Tina is an elite, she makes it very easy to relate to, and shows that elites are only human by sharing the ups and downs that every runner goes through. This podcast is sure to leave you feeling confident in your ability as a runner, and excited to be a part of the running community. Tina talks to running legends, scientists, researchers, sleep experts, best selling authors, nutritionists, olympians, inspiring masters runners, trail champions, running bloggers, physical therapists and so many more to help you better understand how to crush your next race, and have more fun doing it.

Tina Muir, the elite runner host of the Run to the Top Podcast reveals what you need to do to avoid injuries and stay healthy, fuel your training with the right food, and stay motivated no matter what the situation. You will learn fascinating tips and tricks from the best experts in the running world, so you can reach your highest potential to go get those goals. Discover how you can create the best training plan for you, and listen to the latest research on everything that will help you become a better runner. Although Tina is an elite, she makes it very easy to relate to, and shows that elites are only human by sharing the ups and downs that every runner goes through. This podcast is sure to leave you feeling confident in your ability as a runner, and excited to be a part of the running community. Tina talks to running legends, scientists, researchers, sleep experts, best selling authors, nutritionists, olympians, inspiring masters runners, trail champions, running bloggers, physical therapists and so many more to help you better understand how to crush your next race, and have more fun doing it.

There are thousands of stories of people overcoming adversity through running. These stories are the main reason that thousands more people get involved in running in the first place. Former world-ranked marathoner Kim Jones’ story is one that could inspire anyone. Growing up in a poor household in a family seemingly prone to tragedy, Kim first used her running as an escape and later turned it into one of the most prolific elite careers ever. Known for starting many races well behind the leaders, Kim used the amazing sense of effort and pace learned from her asthma, of all things, to not only catch up to, but pass and defeat those early leaders. Kim recently published her autobiography entitled Dandelion Growing Wild, a wonderfully detailed account of Kim’s childhood and running career and the many struggles that shaped her. Some of the things that we discussed included: Kim’s approach to racing and the importance of pacing yourself Kim’s unique training style of extremely hard and extremely easy days The Bloomsday Run in Spokane, WA where Kim’s career was launched, its course including the infamous “Doomsday Hill,” and what makes it such a special event Kim’s book Dandelion Growing Wild The coaching work that she does with her husband Jon Sinclair We’d like to thank Kim for her time and with her the best of luck in her coaching and life. How to Turn Adversity into an Advantage: An Interview with 2:26 Marathoner Kim Jones

There are thousands of stories of people overcoming adversity through running. These stories are the main reason that thousands more people get involved in running in the first place. Former world-ranked marathoner Kim Jones’ story is one that could inspire anyone. Growing up in a poor household in a family seemingly prone to tragedy, Kim first used her running as an escape and later turned it into one of the most prolific elite careers ever. Known for starting many races well behind the leaders, Kim used the amazing sense of effort and pace learned from her asthma, of all things, to not only catch up to, but pass and defeat those early leaders. Kim recently published her autobiography entitled Dandelion Growing Wild, a wonderfully detailed account of Kim’s childhood and running career and the many struggles that shaped her. Some of the things that we discussed included: Kim’s approach to racing and the importance of pacing yourself Kim’s unique training style of extremely hard and extremely easy days The Bloomsday Run in Spokane, WA where Kim’s career was launched, its course including the infamous “Doomsday Hill,” and what makes it such a special event Kim’s book Dandelion Growing Wild The coaching work that she does with her husband Jon Sinclair We’d like to thank Kim for her time and with her the best of luck in her coaching and life. How to Turn Adversity into an Advantage: An Interview with 2:26 Marathoner Kim Jones

ust when you thought barefoot/minimalism was the latest trend in running footwear, Hoka One One completely turned the tables by introducing runners to what is now called “maximal” running shoes. The maximalism concept debuted by Hoka in 2010 appears to be gaining momentum. But what is a “maximal” shoe? Simply speaking, maximal shoes are extremely soft, typically seen with oversized foam midsoles, and designed to provide more cushioning and in theory reduce muscle fatigue. For well-read runners, this new type of shoe flies in the face of what they’ve been reading about minimalist shoes since Born to Run was published. After all, haven’t we been hearing that overly cushioned shoes encourage you to develop poor form? To help answer that question and provide some answers is Hoka One One brand president Jim Van Dine, who is going to explain the technology and research behind the maximal shoe movement. Among the topics that Jim and I discussed were: The history of Hoka The new maximal trend in running shoes Hoka’s recent involvement in track and shorter distances The future and goals of the brand If any of Jim’s comments or thoughts speak to you, we’d love to hear about it. We also love to hear what you all think about our podcasts. You can leave a comment on this page or on our iTunes page. You can also leave us a voice message at (617) 356-7969. We look forward to your feedback and thanks for listening. Are Maximum Cushion Shoes the Latest Innovation in Running Footwear? An Interview with Hoka Brand President Jim Van Dine

ust when you thought barefoot/minimalism was the latest trend in running footwear, Hoka One One completely turned the tables by introducing runners to what is now called “maximal” running shoes. The maximalism concept debuted by Hoka in 2010 appears to be gaining momentum. But what is a “maximal” shoe? Simply speaking, maximal shoes are extremely soft, typically seen with oversized foam midsoles, and designed to provide more cushioning and in theory reduce muscle fatigue. For well-read runners, this new type of shoe flies in the face of what they’ve been reading about minimalist shoes since Born to Run was published. After all, haven’t we been hearing that overly cushioned shoes encourage you to develop poor form? To help answer that question and provide some answers is Hoka One One brand president Jim Van Dine, who is going to explain the technology and research behind the maximal shoe movement. Among the topics that Jim and I discussed were: The history of Hoka The new maximal trend in running shoes Hoka’s recent involvement in track and shorter distances The future and goals of the brand If any of Jim’s comments or thoughts speak to you, we’d love to hear about it. We also love to hear what you all think about our podcasts. You can leave a comment on this page or on our iTunes page. You can also leave us a voice message at (617) 356-7969. We look forward to your feedback and thanks for listening. Are Maximum Cushion Shoes the Latest Innovation in Running Footwear? An Interview with Hoka Brand President Jim Van Dine