Workout of the Week: The 3 x 3 Cutdown

We're in the midst of marathon season which means the long run takes on an extra level of importance if you're training to race 26.2 miles. The 3 x 3 Cutdown is one of my favorite go-to long runs to help develop the specific fitness and skills necessary to succeed on race day. Here are the details:

7 Habits of Highly Effective Runners

As runners, we all have unique backgrounds and different reasons for getting into the sport. The following seven habits are tried-and-true behaviors the most highly effective runners — not necessarily the fastest runners — have in common and practice every day. Make them work for you and become a more motivated, happier and fitter athlete.

Workout of the Week: The Mixed Bag

Variety, it’s said, is the spice of life. It can also be the key to spicing up some of the same old workouts you do week in and week out. Can't decide between hill repeats, a tempo run, or an interval session? Try rolling them all into one workout! I call this cover-all-your-bases butt-kicker “The Mixed Bag” and it will help to stimulate fitness gains that you didn’t even realize were stuck in stagnation.

Podcast: Episode 217 | Best of 2022

This final episode of the year is a “best of” compilation of highlights from 12 of the most meaningful and impactful conversations that I’ve had over the past 12 months. As I’ve written in years past, putting together this episode is equal parts exciting and impossible. It’s a real treat to revisit all of the amazing exchanges I’ve had over the past year but it’s a tough task to pull out twelve that stood out above the rest. The honest-to-God truth is that they’re all pretty special otherwise I wouldn’t have had them in the first place. Each and every person that has been gracious enough to give me an hour or two of their time for this podcast has taught me, inspired me, entertained me, moved me, or changed me in some way—and it’s my hope that they’ve done the same for anyone who has taken the time out of their day to listen in on our conversations. They are, in order of episode release date: Bolota Asmerom, Luis Grijalva, Amy Leedham, Phil Shin, Nell Rojas, Tommy Rivs, Jinghuan Liu Tervalon, Tommie Runz, Peter Gilmore, Alison Mariella Désir, Chris Mosier, and Marielle Hall.

Podcast: Common Ground | Episode 11

I’m excited to bring you the 11th and final installment of Common Ground for 2022, a monthly podcast co-hosted by me and Dinée Dorame of the Grounded Podcast. In this year-end episode, we talk about our running highlights of the year, podcast highlights of the year, music highlights of the year, and a lot more.

Podcast: Re-Run with Bria Wetsch

This conversation with Bria Wetsch is raw and honest. In it, Bria told me about experiencing success at a young age and how she struggled to separate her identity and self-worth from her running results. She also recounts her experience recovering from double achilles surgery in 2017 and coming back to run a marathon PR 13 months later. She explained why she’s stuck with the sport despite various struggles over the past 20 years. Bria opened up about her fear of failure and battling perfectionism—but also how she learned to let go a few years ago and what that did for her relationship with running and competition, and a lot more.

Podcast: Re-Run with Mike Smith

Mike is arguably the top collegiate distance running coach in the country. This is a conversation about the path Mike’s followed to get where he is today, and who and what have influenced him along the way. It’s also a conversation about his approach to coaching, running, competition, and life that I personally took a lot away from and I know you will too.