M3P9 - Week 6, Rest Days, and Observation

Episode Summary: 

On this episode of the Mere Mortal Marathon Podcast, Coach Morgon and Duane reflect on the training journey and wrap up the podcast series

Links Mentioned In This Episode

Behind the Mission Podcast

Coach Morgon’s Books

Duane France’s Books

Charity Partner, The Second Wind Fund:

The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment. 

Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.

The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast

Contact Us and Join Us on Social Media 

Email Duane

Follow Duane on Strava

Connect with Coach Morgon, The Peoples Coach

Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families.  You can find more about the work that he is doing at www.veteranmentalhealth.com  

Episode Summary: 

On this episode of the Mere Mortal Marathon Podcast, we cover the results of the 2023 Denver Colfax Marathon, how the experience was, and looking to the future

Links Mentioned In This Episode

2023 Colfax Marathon Effort on Strava

Charity Partner, The Second Wind Fund:

The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment. 

Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.

The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast

Contact Us and Join Us on Social Media 

Email Duane

Follow Duane on Strava

Connect with Coach Morgon, The Peoples Coach

Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families.  You can find more about the work that he is doing at www.veteranmentalhealth.com  

Episode Summary: 

On this episode of the Mere Mortal Marathon Podcast, we cover week 18, Final Race Preparation, the taper week, and reflections on the journey so far

· Week Eighteen of Nineteen: 32 total miles

Mon: Day Off / Recovery

Tue: 3 Miles @ easy pace 

Wed: 6 Mile Negative Split Run

Thu: Day Off / Recovery

Fri: 6 Mile @ easy pace

Sat: 14 Miles @ Race Pace

Sun: 3 Miles @ easy pace

Charity Partner, The Second Wind Fund:

The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment. 

Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.

The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast

Contact Us and Join Us on Social Media 

Email Duane

Follow Duane on Strava

Connect with Coach Morgon, The Peoples Coach

Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families.  You can find more about the work that he is doing at www.veteranmentalhealth.com  

Episode Summary: 

On this episode of the Mere Mortal Marathon Podcast, we cover week 17, planning and conducting a good long run, and planning for the taper in the last several weeks before the race.  

·      Week Seventeen of Nineteen: 40 total miles

Mon: 3 Miles @ easy pace

Tue: Day Off / Recovery

Wed: Plyometrics

Thu: Day Off / Recovery

Fri: 1  Mile @ easy pace (Shakeout run before event)

Sat: Take 5 in the Garden – 5 Mile Race

Sun: 20 Miles @ easy pace (AM), 4 Miles @ easy pace (PM)

Links Mentioned In This Episode

Take 5 in the Garden

Charity Partner, The Second Wind Fund:

The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment. 

Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.

The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast

Contact Us and Join Us on Social Media 

Email Duane

Follow Duane on Strava

Connect with Coach Morgon, The Peoples Coach

Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families.  You can find more about the work that he is doing at www.veteranmentalhealth.com  

Episode Summary: 

On this episode of the Mere Mortal Marathon Podcast, we cover week 16, the need to change our hydration and nutrition strategy based on changing conditions, and planning for upcoming long runs.

·      Week Sixteen of Nineteen: 40 total miles

Mon: 3 Miles @ easy pace

Tue: 3 Miles @ easy pace 

Wed: Day Off / Recovery

Thu: Day Off / Recovery

Fri: 8 Miles @ easy pace

Sat: 18 Miles @ 10:30 pace

Sun: 8 Miles @ easy pace

Links Mentioned In This Episode

Colfax Marathon Race Course Overview

Charity Partner, The Second Wind Fund:

The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment. 

Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.

The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast

Contact Us and Join Us on Social Media 

Email Duane

Follow Duane on Strava

Connect with Coach Morgon, The Peoples Coach

Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families.  You can find more about the work that he is doing at www.veteranmentalhealth.com  

Episode Summary: 

On this episode of the Mere Mortal Marathon Podcast, we cover week 15, how training for a marathon changes the body and overall fitness, and talk about the future, both the weeks ahead and what’s next after the marathon

·      Week Fifteen of Nineteen: 40 total miles

Mon: 3 Miles @ easy pace 

Tue: 8 Miles @ easy pace

Wed: Day Off / Recovery 

Thu: 8 Miles @ easy pace

Fri: Day Off / Recovery

Sat: 18 Miles @ easy pace

Sun: 3 Miles @ easy pace

Links Mentioned In This Episode

Snowy 18 Mile run on Strava (with pictures)

Charity Partner, The Second Wind Fund:

The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment. 

Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.

The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast

Contact Us and Join Us on Social Media 

Email Duane

Follow Duane on Strava

Connect with Coach Morgon, The Peoples Coach

Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families.  You can find more about the work that he is doing at www.veteranmentalhealth.com  

Episode Summary: 

On this episode of the Mere Mortal Marathon Podcast, we cover week 14, gaining knowledge and developing experience, and the benefits of proper nutrition and hydration related to their impact on mindset and mental resilience  

·      Week Fourteen of Nineteen: 35 total miles

Mon: Day Off / Recovery (Travel)

Tue: 8 Miles @ easy pace

Wed: 3 Miles @ easy pace 

Thu: Day Off / Recovery (Travel)

Fri: Day Off / Recovery

Sat: 8 Miles @ easy pace

Sun: 16 Miles @ easy pace

Links Mentioned In This Episode

Dear Coach: Is It Okay to Walk in an Ironman Marathon? 

Charity Partner, The Second Wind Fund:

The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment. 

Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.

The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast

Contact Us and Join Us on Social Media 

Email Duane

Follow Duane on Strava

Connect with Coach Morgon, The Peoples Coach

Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families.  You can find more about the work that he is doing at www.veteranmentalhealth.com  

Episode Summary: 

On this episode of the Mere Mortal Marathon Podcast, we cover week 13, overcoming doubt both during a training run and during training overall, and adjusting fueling to avoid breakdowns during runs

·      Week Thirteen of Nineteen: 42 total miles

Mon: 6 Miles @ easy pace

Tue: Interval Run: 5 min easy, 5 min at moderate pace, 3 x 3 min hard pace, rest interval 2 minutes, 5 minutes easy recovery

Wed: 3 Miles @ easy pace 

Thu: 5 Miles @ easy pace

Fri: Day Off / Recovery

Sat: 16 Miles @ easy pace

Sun: 8 Miles @ easy pace

Links Mentioned In This Episode

Huma Gel Plus

Salt Stick Electrolyte Capsules

Charity Partner, The Second Wind Fund:

The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment. 

Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.

The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast

Contact Us and Join Us on Social Media 

Email Duane

Follow Duane on Strava

Connect with Coach Morgon, The Peoples Coach

Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families.  You can find more about the work that he is doing at www.veteranmentalhealth.com  

Episode Summary: 

On this episode of the Mere Mortal Marathon Podcast, we feature a conversation with the Denver Colfax Marathon Race Director, Creigh Kelly, as he talks about his career in the sport, the origins of the race, and his advice for first time marathoners 

Week Twelve of Nineteen: 42 total miles

Mon: Day Off / Travel

Tue: 6 Miles @ easy pace

Wed: 6 Miles @ progressive pace (negative split) 

Thu: 8 Miles @ easy pace

Fri: Day Off / Travel

Sat: 14 Miles @ goal pace

Sun: 8 Miles @ easy pace

Links Mentioned In This Episode

Denver Colfax Marathon Website

FAQ page

Marathon Info Email  

Charity Partner, The Second Wind Fund:

The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment. 

Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.

The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast

Contact Us and Join Us on Social Media 

Email Duane

Follow Duane on Strava

Connect with Coach Morgon, The Peoples Coach

Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families.  You can find more about the work that he is doing at www.veteranmentalhealth.com  

Episode Summary: 

On this episode of the Mere Mortal Marathon Podcast, we review the 11th week of the 19 week training plan, talk about training during adverse conditions and building the expereince necessary for mental resilience

·      Week Eleven of Nineteen: 38 total miles

Mon: 4 Miles @ easy pace

Tue: 3 Miles @ easy pace

Wed: 8 Miles @ easy pace 

Thu: Day Off / Self Care

Fri: 3 Miles @ easy pace

Sat: 12 Miles @ easy pace

Sun: 12 Miles @ easy pace

·      Training during adverse conditions 

·      Building mental resilience along with physical endurance 

Charity Partner, The Second Wind Fund:

The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment. 

Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.

The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast

Contact Us and Join Us on Social Media 

Email Duane

Follow Duane on Strava

Connect with Coach Morgon, The Peoples Coach

Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families.  You can find more about the work that he is doing at www.veteranmentalhealth.com