fartleks

In today’s episode, we’re bringing you a story from an incredible athlete who spent years of training to accomplish his goal of competing at the olympic marathon trials by running an OTQ time - and ultimately fell just short of that goal during his most recent attempt. This athlete happens to also be one of our own coaches here at RunnersConnect and his name is Ruairi Moynihan. Ruairi came so close to hitting the 2:18 standard back in 2022, running an impressive 2:21 marathon while training mostly for trail and ultra race distances. Most recently though, under the guidance of his coach - and former RunnersConnect coach - Dylan Belles, the two crafted more focused plan to chase the OTQ standard at the 2023 CIM marathon in December. 

We brought Ruairi and Dylan on the show to recap how they approached training and then get their thoughts on what runners can do to learn from races that don’t go exactly as planned. Ruairi is an absolutely inspiring athlete who shares an honest story of failing to hit your dream goal that will be relatable to just about anyone listening. During this interview we discuss some lighthearted and more serious topics including:

• Why the olympic trials was an important goal for Ruairi and how it felt falling short of this objective
• Why Ruairi and Dylan were confident an OTQ time was achievable based on the previous training block
• Why the camaraderie between Ruairi and Dylan makes them an even better team
• And what went wrong on race day including thoughts on how runners can bounce back from a disappointing performance

Connect, Comment, Community

• Follow RunnersConnect on Instagram
• Join the Elite Treatment where you get first dibs on everything RTTT each month!
• Runners Connect Winner's Circle Facebook Community 
• RunnersConnect Facebook page
• GET EXPERT COACHING AT RUNNERSCONNECT!

This week’s show brought to you by:

AG 1

Ask yourself - do you get enough green veggies each day?

I'll admit, I don't. It's tough to fit all of those greens in with an active and busy lifestyle. But getting in your fruits + veggies is SO crucial as a distance runner for recovery, digestion, and optimal performance.

That's where Athletic Greens is a gamechanger. One scoop has 75 bioavailable vitamins, minerals, and whole food-sourced ingredients including a multivitamin, multimineral, probiotic, green superfood blend, and more.

That means fewer stomach issues, more focus and energy throughout the day (because the workday matters just as much as the morning run), and overall ... just feeling healthier.

Look, if you're struggling to get those fruits + veggies in - or if you keep buying them but they always go bad in the fridge - Athletic Greens will make getting those micronutrients simple and delicious.

Get 5 BONUS travel packs and a year's supply of Vitamin D when you order at drinkag1.com/RTTT. Get yours now!

Previnex Muscle Health Plus

Muscle Health PLUS combines clinically effective doses of creatine, HMB, BCAAs, and AstraGin to make the most comprehensive muscle health supplement available. 

Together, these ingredients are clinically proven to decrease muscle breakdown, increase lean muscle mass, boost protein synthesis, enhance strength, improve body composition, and more! 

I’m fanatical about my post-workout nutrition and I used to take all of these ingredients individually. Now I have the convenience of a single scoop to get them all…and at a cheaper price. 

To check out the science for yourself, head to runnersconnect.net/muscle and use the code RTTT15 to save 15% on your first order. 

Plus, they offer a 100% money back guarantee, no questions asked, if you don’t feel the benefits too.

In today’s episode, we’re bringing you a story from an incredible athlete who spent years of training to accomplish his goal of competing at the olympic marathon trials by running an OTQ time - and ultimately fell just short of that goal during his most recent attempt. This athlete happens to also be one of our own coaches here at RunnersConnect and his name is Ruairi Moynihan. Ruairi came so close to hitting the 2:18 standard back in 2022, running an impressive 2:21 marathon while training mostly for trail and ultra race distances. Most recently though, under the guidance of his coach - and former RunnersConnect coach - Dylan Belles, the two crafted more focused plan to chase the OTQ standard at the 2023 CIM marathon in December. 

We brought Ruairi and Dylan on the show to recap how they approached training and then get their thoughts on what runners can do to learn from races that don’t go exactly as planned. Ruairi is an absolutely inspiring athlete who shares an honest story of failing to hit your dream goal that will be relatable to just about anyone listening. During this interview we discuss some lighthearted and more serious topics including:

• Why the olympic trials was an important goal for Ruairi and how it felt falling short of this objective
• Why Ruairi and Dylan were confident an OTQ time was achievable based on the previous training block
• Why the camaraderie between Ruairi and Dylan makes them an even better team
• And what went wrong on race day including thoughts on how runners can bounce back from a disappointing performance

Connect, Comment, Community

• Follow RunnersConnect on Instagram
• Join the Elite Treatment where you get first dibs on everything RTTT each month!
• Runners Connect Winner's Circle Facebook Community 
• RunnersConnect Facebook page
• GET EXPERT COACHING AT RUNNERSCONNECT!

This week’s show brought to you by:

AG 1

Ask yourself - do you get enough green veggies each day?

I'll admit, I don't. It's tough to fit all of those greens in with an active and busy lifestyle. But getting in your fruits + veggies is SO crucial as a distance runner for recovery, digestion, and optimal performance.

That's where Athletic Greens is a gamechanger. One scoop has 75 bioavailable vitamins, minerals, and whole food-sourced ingredients including a multivitamin, multimineral, probiotic, green superfood blend, and more.

That means fewer stomach issues, more focus and energy throughout the day (because the workday matters just as much as the morning run), and overall ... just feeling healthier.

Look, if you're struggling to get those fruits + veggies in - or if you keep buying them but they always go bad in the fridge - Athletic Greens will make getting those micronutrients simple and delicious.

Get 5 BONUS travel packs and a year's supply of Vitamin D when you order at drinkag1.com/RTTT. Get yours now!

Previnex Muscle Health Plus

Muscle Health PLUS combines clinically effective doses of creatine, HMB, BCAAs, and AstraGin to make the most comprehensive muscle health supplement available. 

Together, these ingredients are clinically proven to decrease muscle breakdown, increase lean muscle mass, boost protein synthesis, enhance strength, improve body composition, and more! 

I’m fanatical about my post-workout nutrition and I used to take all of these ingredients individually. Now I have the convenience of a single scoop to get them all…and at a cheaper price. 

To check out the science for yourself, head to runnersconnect.net/muscle and use the code RTTT15 to save 15% on your first order. 

Plus, they offer a 100% money back guarantee, no questions asked, if you don’t feel the benefits too.

Any runner or group of runners, of any level, can make up a fartlek workout on the fly, or pull out one of the traditional, time-tested fartlek workouts. Fartleks are especially good for injecting a bit of speed work into an easy or long-ish run during the basebuilding phase when it's best to avoid more structured, specific track workouts, saving them for later in the cycle when the speedwork needs to be more specific, more race oriented.

This matters because from a psychological perspective, runners will benefit from more carefree, less structured running, fun running, but they still don't want to lose their edge by foregoing all speed work. Enter, fartleks, the perfect means of holding onto speed without going to a track.

RunGasparilla.com/name-the-parrot-contest

Run Tampa Tinsel Run

Gear/equipment mentioned:

Gymboss (wearable interval timer)

Simple Interval Timer (iphone app)