Running Rogue

Episode 407: But WHY do YOU Run? 19.06.2026 1j 3min

We are turning the page (pun intended) to a new section of the book where we discuss the mental side of training and racing. And, as cheesy as it might sound, it all starts with knowing your purpose for the run. Why do you run, and specifically why do run for performance? For you, running might be about stress relief, health or longevity, but we would submit that there are likely deeper reasons as well, especially if you are listening to us talk. In this episode, we encourage you to dig into your purpose by creating a statement of purpose for your running. We give you 6 tips and several thought starters for doing so. This might be a scary exercise for you, but we promise it will pay off when the going gets tough in training or racing!

Episode 406: Nailing Your Long Run Workouts 12.06.2026 1j 1min

If the long run "puts the tiger in the cat," then the long run workout puts the saber tooth in the tiger! Yes, we need all of those easy long runs to build the aerobic foundation. Then, as you gain experience and appropriately timed in the cycle, it is important to add quality into your long runs to give you that extra edge for race day. We call these workouts race simulations or race preps because they give you the opportunity to practice that race-day feeling while still saving something for race day. In this episode, we break down how to do that in an optimal way with all of the do's and don'ts, including example workouts. Are you ready to upgrade some of your long runs with speed? Then, this episode is for you!

Episode 405: The Art and Science of Recovery Runs 05.06.2026 1j

There are 3 main pillars of recovery - sleep, nutrition/hydration, and easy movement. In this episode, we talk about the third pillar. In our training programs, easy movement primarily manifests as recovery running. These are the glacially slow runs that enable blood flow which promote healing for the next long or hard thing. If you are skipping your recovery runs, then you are likely on the bullet train to injury. So, get in those recovery runs and do them at paces that are slower than you think. Your body will thank you and so will your next PR.

Episode 404: Do You Medium Long Run? 29.05.2026 54min

Last week, we talked about the long run, and now this week, we talk about the medium long run. I call it the "unsung hero" of fitness building, and it's a run that is often overlooked relative to the speed workout or primary long run. In this episode, we discuss why it's really the third leg or pillar in your training that should be given equal weight to those other two. Listen in to learn about the why and the how of building a robust medium long run to help you smash your goals. It is more important than you think!

Episode 403: The Art of the Long Run 22.05.2026 56min

Mile for mile... the long run might just be the most important run of the week. It builds aerobic capacity, improves neuromuscular resilience, and facilitates metabolic flexibility - 3 of the most important tools you need as a distance runner. In this episode, we discuss the benefits in detail and then break down the tactics by answering these 6 questions about the long run: How long? How many or how often? How fast? Can you go too fast? How do you fuel? Hydrate? How do you incorporate long run workouts? Make sure you aren't wasting miles. Listen to this one before your next long run!

Episode 402: All About that Tempo 15.05.2026 51min

The word "tempo" might be one of the most commonly misunderstood words in coaching vernacular, even as it might be the most commonly prescribed type of workout. It's also one of the most important and critical training efforts for distance runners, so it is critical to understand it well if you want to improve. This episode is all about that tempo. We give you the what, the why, and the how of executing a solid tempo workout. Plus, you get a host of examples of how it might be done in different ways across all training phases. Don't fidget. Tempo!

Episode 401: 9 Truths about Training Paces 08.05.2026 48min

400m reps at 5K pace. 800m reps at 10K pace. 1 mile repeats starting at HM pace and working down by 2-3 secs per rep. Our vernacular in running is to use training paces based on what you could theoretically run at each distance. It is a useful tool for dialing into effort, but it IS NOT The end all and be all. In this episode, we give you 9 truths about training paces and how to use them effectively while still keeping the big picture in mind!

Episode 400: Podcast Memory Lane 01.05.2026 1j 3min

We take a break from our book discussions to reflect on 400 episodes and nearly 10 years of podcasting. Our hope with this one is simply to remind you and ourselves of why we do this. Thank you to everyone who has listened and downloaded through the years. We do it for you. One step at a time. Onward.

Episode 399: The What, Why, and How of Down Weeks 24.04.2026 58min

Recovery is how you build fitness. We need recovery after hard and long days, hence our emphasis on recovery running. You also need recovery after hard weeks, so in our programming, we do "down weeks" every third week to consolidate the fitness gains of the "up weeks." Two up, one down. That is the rhythm of working hard and then recovering from that work to actually get faster. In this episode, we talk about the what, why, and how of down weeks. What do they look like? Why do we do them? And how do you make them as effective as possible with 6 key success factors? Almost at 400 episodes!

Episode 398: Taper and Post Race Recovery 17.04.2026 1j 5min

In this episode, we cover the final 2 phases of your training block - the taper and the post-race recovery phases. Both are critical for hitting this peak and then getting to your next one. We give you the reasons for the taper and the mechanics of it (for volume, speed, and routine), and then we break down how to recover from your race. It is critical to taper in order to be fresh and ready for your A race, and then it is imperative to recover appropriately in order to start your next cycle on the right foot, pun intended. In this episode, we also talk about special cases, including tapering while slightly injured or sick, as well as answer questions such as "what to do with strength training during the taper?". It's time to get fresh and ready, y'all!

Episode #397: Getting Race Specific 10.04.2026 1j 8min

We continue our journey through the training phases. In this episode, we talk about the goals and guiding principles of the race-specific phase of work. This is where you put the icing on the cake or the cherry on top of the sundae. You've earned the right to be a little more aggressive, but it's time to crowd out the noise/distractions and focus on the final steps to be race-ready!

Episode #396: What is Aerobic Strength? 03.04.2026 1j 5min

Last week was all about that base. This week is all about that aerobic strength - the aerobic strength phase of work specifically. We think there is a lot of confusion about this phase of work and what's involved. We break it all down in this episode. It's about building endurance and staying power in order to be prepared for the race specific phase to come. We give you guidelines on volume building, sharpening, and the nature of the workouts in this phase of work with plenty of examples. If your base is big enough, then the next step is to get aerobic strong enough as you step toward the big day!

Episode #395: How Big is Your Base? 27.03.2026 1j 15min

In this week's episode, we begin a walk (err... run) through each period of training. We start with base building, digging into what it should look like for you. What should you focus on in this phase? How should you think about the running and building your weekly mileage? What are other considerations including strength and lifestyle? We also discuss the Maffetone Method and how it might fit into your base building plans. Have you spent an extended time on base lately? If not... we would encourage you to consider it!

Episode #394: Is Your Running Polarized Enough? (Part 2) 13.03.2026 1j 1min

We wrap up this mini-series on polarization with the final 5 questions for you. First, we cover Chris's experience at his first stage race - Moab Run the Rocks - put on by the great folks at TransRockies Running. It is a 3-day stage race event covering ~54 miles of trails over 3 days in/around Moab, Utah. Chris had a blast and shares a little bit about his experiences there in the first 25 minutes of this one. Then, we get to the final questions on polarization. Are you polarizing your training enough to optimize it? The full list of questions (including the 4 from part 1): a. Are enough of your miles easy vs. hard? b. Are you varying the distances of your runs appropriately? c. Are your easy miles easy enough? d. Are you doing weekly strides? e. Are you working faster and slower than race pace in workouts? f. Are you training for a variety of race distances over time? g. Is there a difference between your peak training and your post-race recovery mode? h. Are you balancing stress and rest well in training? i. Are your race strategies structured to allow you to start smart and finish strong? Now, ask yourself: how did I do on the pop quiz? If you missed on a question or two (or more), then pick 1 area to work on and go from there. You won't regret it!

Episode #393: Pop Quiz... Is Your Running Polarized Enough? (Part 1) 06.03.2026 1j

From periodization to polarization, we cover two "ization" words in as many weeks, and we promise it isn't as boring as it might sound! With this podcast, we discuss something that might just be at the crux of reaching your potential. Is your training polarized enough? Plus, we make it fun by turning it into a pop quiz with 4 questions in this episode and more in part 2 coming next week. Grab a #2 pencil and a blue book so you can take the test that will determine if you are on a path to reaching your full potential, or not yet...

Episode #392: Periodization... Say What?!? 27.02.2026 1j 3min

We start with some beef that I have been sitting on for a minute. We love our influencers and content creators in the running world, but there is at least ONE thing that a few of them need to stop doing. Let's see if we can agree... Then, James and I dig into the art, science, and details of periodization. How should your training cycle be constructed in phases? Every. Single. Time. No exceptions or shortcuts. Oh, and there are 5 periods to know, not the 4 you may have in your head. Can you name them?! Execute these 5 periods on repeat for the rest of your running life, and there will be big things in your future!

Episode #391: Long-Term Planning for Max Success 20.02.2026 50min

We believe that MOST runners are thinking in planning windows that are too short. If your focus is ONLY on your very next race, then you are leaving potential on the table. In this episode, James and I discuss how to think about planning in 12-18 windows by strategically considering your sequence of macrocyles (aka big training blocks). If you think long-term with THE big, main-priority goal in mind, then you will increase your chances of getting there. To break it down, we discuss what is a macrocycle, how to plan/periodize them, and how to schedule your racing checkpoints along the way. Paint the big picture so that you are then master the details along the way!

Episode #390: The Why and How of Running by Feel 13.02.2026 1j 2min

Watch obsessed? Can't do any training without seeing your exact pace? Train in a difficult environment? This episode is for you. James and I talk about the why and how of running by feel. We give specific examples and cues to use in order to dial into each training zone. Plus, we give some practical tips on how to learn to "use the force" while running as Yoda would have you do. Running by feel is a lost art, and we want YOU to find it again.

Episode #389: What is Quality Work (aka Speed Work)? 06.02.2026 1j 16min

In this episode, we break down the 4 main types of quality work (aka speed work). We talk about the what, why, when, and how of each type, as well as give some examples. Of course, you don't want to start your speed work until your aerobic foundation is big enough, so we give guidelines on that too! The 4 types: Running econony VO2Max Threshold Race specific

Episode #388: Find Your Peak 30.01.2026 55min

In this episode, we dig into Chapter 4 of the book where we discuss the importance of peaking. To maximize potential, you will only focus on 2-3 peaks per year, prioritizing those "A races" above all else. In this discussion, we talk about the physiology of peaking and why it is important. Then, we dig into what peaking looks like, how to manage it well, and what to do if you peak too soon. At the end, we challenge you to commit to peaking only 2 times in 2026!