I gave you 7 reasons last week, and now we are back with 8 more reasons (including a bonus one) this week. If you are struggling to understand why you can't get the times you want, then these two episodes are for you!

Are you frustrated with a recent race result? Have you been struggling to break through a plateau? Are you hitting your times but feel like there is more in you?  If so, then these two episodes are for you. I give you 14 reasons WHY you might not be hitting your running goals. It's real talk, so be ready before you hit play...

In this episode, I answer 4 questions about prep races: Should I do a prep race in advance of my primary goal race? What might be the reasons to do a prep race? When should I race a prep race if I choose to do one? How should I race it? Prep races can help you on the path to your goal race, but they can also take away from it. This episode will help you manage those choices along the way!

You've heard all about the need to increase your carbs per hour, but what are you doing about it? In this episode, I give you 5 practical tips for experimenting with your in-run nutrition so that you can race faster and feel better doing so. And if you haven't re-evaluated your nutrition in a minute, then now is the time!

Fall races officially kick off with the Berlin Marathon this weekend, which makes this an exciting time of year. You might have a 5K, 10K, half or full marathon coming up, and I've got you covered in this episode with race strategy blueprints for each of those distances.  These are baseline blueprints to get you started in your pace planning, and I've got variations for each race depending on your experience level.  Use these as a starting point and then adapt them to the course in front of you. Then, go race and learn!

Fall races are imminent, and therefore, so are the pre-race demons that many of us often face in advance. In this episode, I give 7 common, pre-race doubts and talk through strategies to face them. The 7: "I did not do enough in training." "What if something bad happens on race day?" "I don't know if I can do this." "I'm just not good enough for this goal." "What if I let someone down?" "I can't handle the nerves and pressure." "What if I can't take it when it gets hard." Which one do you struggle with the most? Thanks to LMNT for sponsoring this one. Get a free 8-count Sample Pack of LMNT's most popular drink mix flavors with any purchase at https://www.DrinkLMNT.com/rogue.

We are getting close to some big fall races from Berlin to NYC and Indy, and it is time to lock in (as the kids say). In this episode, I give you 6 tips for your final prep, so you are ready to put your best foot forward on race day! 

If you are racing in the fall between September and December, then it is never too early to start thinking about your race plan. You prepare in training, and you also want to prepare your plan for the big day. In this episode, I give you 8 steps to build your plan: Select your goal pace. Gather information about the race course. Break the course down into 3-6 chunks that make sense. Develop a strategy for each section of the course. Translate that strategy into a pace by mile. Layer in the finer course details and also nutrition and hydration. Visualize your plan. Execute the plan and then learn from it.  What will your plan be to smash your goal? Thank you to my new hydration sponsor for the podcast - LMNT. I've used their products for my electrolyte supplementation for the last 4 years and can't recommend the brand enough.  Get a free 8-count Sample Pack of LMNT's most popular drink mix flavors with any purchase at https://www.DrinkLMNT.com/rogue. 

Fear is necessary. Fear is a good thing. Fear becomes more manageable with time and experience.  Let's face your running fears!

Ok, ok... I know the title sounds a bit woo-woo, but this episode is full of practical tactics to be the best version of you on race day. You are powerful in a very unique way, and I give you 6 tips for bringing out the most in you when it matters in training and race. They are: Take inventory of your strengths and weaknesses without judgement. Frame your circumstances appropriately. Embrace the challenges ahead. Take on one weakness at a time by putting your strengths to work. Employ radical personal responsibility. Stay present. One moment. One mile. One day at a time. These tips are easier said than done, but this episode will help you put these things into practice, so that you can find out who you are when things get hard!