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063: The Importance of Speed Workouts and Fast Food

Uncategorized Nov 22, 2018

Life moves fast and sometimes we need to step back and enjoy the moment or expand our point of view and look at the big picture.  That is not the point of this episode.  That was last week.

Sometimes we need to move fast.  We need to get in a speed workout to test our physical potential.  We need to get four lunches packed, get in a full day of work, shuttle the kids to four places at the same time, and have a healthy dinner on the table.  That is this episode.

Running at a relaxing pace is great.  It serves some major benefits and is most ideal for runners just starting out or coming off of a break.  But let’s be honest, easy running day after day can get dull really fast. Also, you will not truly come near your physical greatness without some speed work.  

Speed work physically helps you with strength and range of motion, but not to the level that you should skip strength days or mobility exercises.  It can also help your...

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062: Slow Down: The Importance of Going Slowly in Running and Eating

Uncategorized Nov 15, 2018

“Life moves pretty fast.  If you don’t stop and look around once in awhile, you could miss it.”  This quote from the iconic Ferris Bueller drives home the importance of going slow.  There are plenty of life lessons contained in the episode and we start with a discussion of balance.

Life is a constant balancing act between getting things done and enjoying what we are doing. We need to keep up at work, drive to the kid’s practice and doctor’s appointments, make dinner, fold the laundry, exercise and the list continues.  We also need to find happiness in what we are doing and not just satisfaction that we checked another box on the to-do list.

I was reminded of another quote by Alan Watts about making money. 

“If you say that money is the most important thing, you’ll spend your life completely wasting your time.  You’ll be doing things you don’t like in order to go on living, that is, in order to go...

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061: Are You Racing Too Much?

Uncategorized Nov 08, 2018

Do you have that friend who seems to run a race every single weekend?  In this episode, we look into the good and the bad of constant racing. With a background in high school racing, Kevin has so many races in his rear view mirror, he cannot count.  On the other hand, Angie came into running as an adult, and naturally has fewer races to reflect on. She does however have several lined up through the next three months.

First, let’s establish that racing is great for many reasons, and this show is definitely not bashing racing.  It is in the racing environment that I think you can connect most deeply with the running community. A race can provide a constant motivator to get out the door.  A race is a way to test your body and mind in a way that simply cannot happen in a workout. Finally, nothing prepares you for a race quite like running a race. Having the experience helps remove some of the worry that comes from being in an unknown situation.  

In line...

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060: How Running Makes Us Greater in All Things

Uncategorized Nov 01, 2018

This episode focuses on striving for greatness.  To understand this episode, I think that it would be helpful to know where it came from.  We are coming up on the end of the cross country season and trying to put things in perspective for a group of kids with hopes of reaching the state meet.  The New York City marathon is also this weekend which gets me thinking about my friend Ryan Shay who passed away during the Olympic Trials in Central Park back in 2007.  

There is a natural tendency as humans to compare ourselves to those around us.  The Olympics are the physical pinnacle of this comparison, and yet as we cover in the show the motto, “Citius, Altius, Fortius” only means faster, higher, stronger.  The goal of gathering the world’s greatest athletes is for all of them to raise each other up and test the limits of human capacity.

The ultimate comparison is not with another, but to the voice inside of you.  The goal is to...

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059: Perspective is Everything, in Running and Life

mindset Oct 25, 2018

Perspective changes everything we do and how we do it.  We naturally compare ourselves with others or with previous versions of ourselves.  We judge workouts and difficult trials before they start. We name things hard or comfortable.  We predetermine how stressful an event will be. Shaping the way we interpret every event in our lives, the perspective we bring to all situations is incredibly important.  

In this episode, we start discussing our personal comparisons.  We cover how social media can lead us to a comparison with someone else’s edited and ideal world.  Social media is starting to actually show some reality, but still is filled with the opportunity to create a comparison that is simply impossible to reach.  

Another form of comparison is the downward comparison.  In this version, we protect ourselves by making sure that we only make comparisons to people we already feel we are better than.  While it works as a nice boost...

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058: Running Etiquette - What To Do in Those Awkward Situations

Uncategorized Oct 18, 2018


How can I be a better runner is a regular question for a coach, and we have spent many episodes discussing the mental and physical aspects of training.  In this episode, we take a very practical approach and cover some unwritten rules of running, what we call running etiquette.  

First, we should point out that all of these answers are open for discussion.  These opinions were formed under two very different introductions to running by two very different personalities, but the big takeaway from just about every lesson is to respect those around you.  

We start with some situations that arise when running solo, like:

  • What to do when you encounter another runner out on the road - should you wave? Say hi? Ignore them? and why the time of day might change your answer
  • How to handle the awkward situation of running a short loop in the opposite direction of another runner.  (Hey, it’s you again!)
  • What is the appropriate way to handle running with a...
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057: What Happened in that Race? A Coaching Conversation

Uncategorized Oct 11, 2018

It’s time for a look behind the scenes of the Real Life Runners, and a chance to listen into a coaching call.  The conversation this week is between Kevin and Angie about her latest 5k race over the weekend. The results were a bit mixed as it was a personal best, but it also fell short of the goal time.  

In this episode, we really look at the relationship of coach and athlete.  We cover how communication is key and how the long term development of an athlete should be at the front of a coach’s mind, even if that may have some short term issues.

We discuss pre-race nerves that hit Angie hard.  These nerves started about a week out and created some serious stomach issues the night before and morning of the race, not to mention the race itself.  

We cover the questions that Angie had after the race including did I put in the right work and enough of it?  Was the speed work over emphasized while longer intervals were neglected? Did cross...

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056: Using Inspirational Tools to Dig Deeper when Running

coaching running Oct 04, 2018


This episode dives into the world of the inspirational pep talk.  We takes a few tangents along the way, but really try to view the pep talk from the perspective of both the coach and the athlete.  We also cover why the speech that gets you pumped up and ready to run through a wall can be a good and bad thing depending on how and when it is applied.

Coaches want to feel like they are helping the athlete as much as possible.  It is true that they generally plan the schedule and workouts. They help with mental tactics.  They try to manage the emotions of an athlete through rough patches. Eventually the coach may start to see their role as elevated.  

We realize that the coach is important.  Teaching is important. But in the end, it comes down to the athlete.  In all areas, the athlete is in charge. When the schedule says 5 miles, the athlete needs to do the work.  When the workout gets hard, the athlete needs to find the mental capacity...

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055: Our One Year Anniversary Episode! Tying Running and Health Into a Fun and Family-Centered Life: Lessons from Disney and Our First Year

Uncategorized Sep 27, 2018


This episode marks the one year anniversary of the podcast, and it has been amazing.  When we first started it was a little scary to think we would put this out to the world and people would actually want to listen.  Now, as we approach 27000 downloads around the world, we wanted to look back at some major lessons for life and running.

 This past weekend we also took a family trip to Disney World.  One of the best characteristics of Disney is that it is constantly growing and looking to improve.  As they keep building, the walls of the construction area often contain a picture of Walt Disney and one of his inspiration quotes.  We thought it would be interesting to look at the lessons of life and running through the lens of our Disney trip.

 The first lesson is based on a few quotes.  “The way to get started is to quit talking and begin doing.”  Walt Disney was a dreamer and a visionary, but he certainly did not spend...

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054: How To Run a Half Marathon

podcast running Sep 20, 2018


The half marathon is said to be for those who are only half crazy.  Angie and I both tried our first half marathon to see what was possible at that distance, while knowing that we were not ready for a full 26.2.  In this episode we dive into the half marathon from several different angles.

We cover:

  • Why to run it in the first place
  • How long you will need to train
  • Key workouts to boost your preparation
  • The little extra things you should do when prepping for a race this long.  

The half marathon is a great challenge race for a time strapped runner.  The distance requires a long run, but not to the same extent as a full marathon.  It also requires you to stay connected to you speed, but without the super fast workouts around a 5k that require extensive rest and tend to last a long time.  

A safe number to be fully prepared for a half marathon is around 12 weeks.  This number depends on your starting point and your goal for the race....

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