personal best

In this episode, Tyson Popplestone shares his tips and strategies for running a marathon PB. The conversation is divided into three sections: training tips, race day strategies, and additional tips.

EPISODE OUTLINE:

00:00: Introduction and Overview

01:25: Section 1: Training Tips

08:24: Section 2: Race Day Strategies

16:23: Section 3: Additional Tips

EPISODE TAKEAWAYS:

• Develop a structured training plan that includes long runs, tempo runs, speed work, and recovery days.
• Gradually increase mileage to avoid overtraining and injuries.
• Incorporate speed work to improve running efficiency and get comfortable at faster paces.
• Practice running at marathon pace to build familiarity and confidence.
• Break the race into segments to stay mentally focused and motivated.
• Prioritize nutrition, hydration, and race-specific gear on race day.
• Maintain a positive mindset and learn from previous races and training sessions.
• Consider cross-training and strength training to complement running.
• Seek professional coaching or guidance to optimize training and performance.

TRANSCRIPT:
https://share.transistor.fm/s/79fee053/transcript.txt

PODCAST INFO:

Podcast Website: www.relaxedrunning.com
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MORE FROM RELAXED RUNNING

Personal Running Coaching: https://www.relaxedrunning.com/personal-coaching
Technique Analysis: https://www.relaxedrunning.com/techniquecoaching
Falls Creek Run Experience: https://www.relaxedrunning.com/falls-creek

Today I’m sharing why it’s so important to get comfortable being uncomfortable. I have some thoughts on why we need to strive to belong to the 5% club who want to pursue excellence vs. the 95% of people in the world that aren’t willing to do the things to have success. No change comes from your comfort zone so we all have to learn to do the hard stuff to get what we want out of life.  

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Enjoy your day!! 😃

📢 I'd love to know your thoughts (DM me on IG) and if you enjoyed this episode, SHARE it with your Mom friends!! Let's grow this Movement!! @IronMom_Life

If you haven't already, I'd be super grateful if you'd leave a 5 🌟 rating and review on Apple Podcasts! Go HERE   You can also leave a 5 🌟 rating on Spotify as well!

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Let's Connect:
📲 Follow me on IG @IronMom_Life
💻 Any ?? Please email me at jenn@ironmomlife.com

On today's podcast I talk about one of the 8 principles of IronMom Life... Discipline and specifically personal discipline! I just finished a book that prompted me to record this episode because I feel that as the book stated, discipline equals freedom.

Give it a listen and let me know your biggest takeaway over on Instagram!

Enjoy your day!! 😃

📢 I'd love to know your thoughts (DM me on IG) and if you enjoyed this episode, SHARE it with your Mom friends!! 

Also, take a screenshot, share it on IG and tag me! Let's grow this Movement!! @IronMom_Life 

Let's Connect:

📲 Follow me on IG @IronMom_Life

💻 If you would like to work with me 1 on 1, please email me at jenn@ironmomlife.com

Today I'm talking about being a vehicle for something. I believe we are all a vehicle for something- meaning that we all have something to share with others. My vehicle is to share the IronMom Life and the 8 pillars that encompass that lifestyle. Listen in to hear more!

What is your vehicle? I'd love to know and I'd love to share with others what our community has to give! Send me a DM on Instagram!! @IronMom_Life

Enjoy your day!! 😃

📢 I'd love to know your thoughts (DM me on IG) and if you enjoyed this episode, SHARE with your Mom friends!! 

Also, take a screenshot, share it on IG and tag me! Let's grow this Movement!! @IronMom_Life 

Let's Connect:

📲 Follow me on IG @IronMom_Life

💻 If you would like to work with me 1 on 1, please email me at jenn@ironmomlife.com

Jase Nagaia is the mastermind behind "Endeavor with Jase" which is an exercise class held at Demuth Park in Palm Springs.  Jase is also one of the most positive people I know- always saying a good word about everyone and seeing the best in them.  He talks with me about the struggles he's had with the lack of diversity in the desert, and how he sees things changing.  It's definitely worth a listen!

Find Jase here:
https://endeavorpalmsprings.com
https://m.facebook.com/endeavorpalmsprings/
https://www.instagram.com/endeavorwithjase/

Photo: Copyright Wilkinson/2022

Opening and closing music courtesy the very talented Zakhar Valaha via Pixabay.

To contact Wilkinson- email him at BecomingWilkinson@gmail.com

Are you thinking about taking up a new healthy habit? Maybe running could be your new favorite thing. Trainer & Coach, Matt Ebersole shares his passion for and extensive knowledge about being a healthy runner. He shares tips on how to begin, how to train without injury, and how to create a running practice that adds to the quality of your life. He has years of experience and wonderful, easy hints on how to get the most out of each and every run. Consider all the possibilities!

On the eve of Matty's big race (update: HE DID IT), the guys discuss Matt's attempt to lower his resting heart rate; reflect on the first *real* coolship fill of the year during the night prior; and call for more mailbag drops, guest recs, and REVIEWS before providing the results of the last solo episode's BIG CHALLENGE -- if ya know ya know, and if you don't you should write a review; Listening will be required regardless.
We also tackle a handful of mailbag heaters before debuting a new segment for the attention-challenged beer lovers among us: THE CHAFF BUCKET ...? (Husk Heap? Chaftache?) Working title, but will be all about snack-sized questions, comments, and the like that proved to be a ton of fun. 
A "Multitrack" of an episode if there ever was one...and it's available EVERYWHERE you can find podcasts! (You'll have to go elsewhere for Matt's "13.1 - I RUN!" Christmas bumper sticker)........... ................... ................... ............... ......... Music: "Mountain Climb" by Jake Hill

Fabulous reminder from Jon Gordon that I wanted to share with you today - "One person in pursuit of excellence raises the standards of everyone around them.  Be that one person today.  Strive to be your best and inspire others to be their best."  I saw this on Twitter & it really hit me that if we all look to raise our game, try our best, work to get better, get through tough times we have to get through - there will be so many people that are better off for our efforts.   We all can inspire others & be inspired by others too.  Keep looking to do this - your actions will help others to do the same.   Thanks for listening.  Please take a few moments to subscribe & share this with someone, also leave a 5 Star rating on Apple Podcasts and ITunes or other services where you find this show.  Find me on Facebook:  https://www.facebook.com/coachtoexpectsuccess/   on Twitter:  @coachtosuccess   and on Instagram at:  @coachjohndaly  - My YouTube Channel is at: Coach John Daly.   You can also head on over to https://www.coachtoexpectsuccess.com/ and get in touch with me there on my homepage along with checking out my Top Book list too.  Other things there on my site are being worked on – especially my blog page where I am back to blogging now.    

On this episode of Swerve South, Jaime and Theresa follow up the last episode’s discussion of proto-feminist 1970s television with a conversation about the surprising outpouring of queer representation in 1980s pop culture. While the ’80s—a decade defined by the conservatism of the Reagan administration and the devastation of the AIDS crisis—is typically viewed as a low point for LGBTQ acceptance, this episode celebrates the many expressions of queerness in 1980s music, film, television, sports, and more. From mainstream offerings like Personal Best (1982) and Culture Club to more underground, alternative fare like Atlanta’s public access variety show The American Music Show and the cult films of John Waters, this episode chips away at the conservative veneer of the ’80s and anticipates the explosion of queer culture to come in the 1990s.

Show notes and extras: https://sarahisomcenter.org/swerve-south/2021/2/1/the-queer-80s-season-3-episode-2

We talk with Kara about the ups and downs of her career, how she's working to change the sport today, and the role that patience has played throughout her life:

Early Life and High School
- How Kara ended up in her mother's hometown of Duluth, Minnesota, after her father was killed by a drunk driver when she was 4 years old
- Growing up in a family with six kids and the benefits she got from doing a lot of sports where she wasn't the best (or even very good at all)
- How she relates to the person she was in high school now that she's able to sit for two hours and watch Real Housewives of Beverly Hills (something she definitely would not have done then!)
- How her grandfather introduced her to running and the first race she entered
- The fun she had running for her high school coach, and how he helped her deal with the difficulties she faced going through puberty
- How she was not recruited by the University of Colorado but sent herself there, and the crazy experience she had on her visit to the school

NCAA and Pro Career
- What makes the University of Colorado's Mark Wetmore such a good coach and what he got Kara to believe about herself
- The factors that caused her to leave Colorado and join the Oregon Project at Nike in Portland, Oregon, what it feels like to leave a coach, and how difficult those transitions can be
- Getting immediately sidelined by injury and how she persisted through that period to eventually run her first personal best in six years(!)
- How winning the bronze medal (since moved up to silver) changed her life overnight
- The various thoughts and emotions Kara went through finding out that one of the women who beat her was doping

Post-Competition
- The anti-doping case brought against Alberto Salazar
- Her involvement with the Clean Sport Collective and the pledge they ask all athletes to take
- Where and how the lines should be drawn regarding anti-doping initiatives, including with regards to Jon's experience with an experimental stem cell treatment for his chronic kidney disease
- The abuse of the therapeutic use exemption and the medicalization of the sport, and how the culture of one's training group can influence how much you question certain behaviors
- Kara's work on contract reform in the sport and how it is also a lever against performance enhancing drug use
- Kara's decision to have a child mid-career and the career-impacting challenges she faced as a result
- How the power of a few women speaking out caused all the biggest sponsors to change their contracts
- And finally, how Kara feels Go Be More represents the idea to go be more than yourself, to be part of a community and help lift others

If you liked this episode, check out our interviews with track legend Alisa Harvey and marathoner Ryan Miller.

Recorded July 29, 2020.

References:

Osaka World Championships 10000m - YouTube

Clean Sport Collective - Website, Podcast

Oiselle - website

Altra - website

Nuun - website

Strong: A Runner's Guide to Boosting Confidence and Becoming the Best Version of You by Kara Goucher - Amazon

Guest:

Kara Goucher - @karagoucher, KaraGoucher.com

Hosts:

Bryan Green - bryan@gobemore.co, maketheleapbook.com

Jon Rankin - @chasejonrankin, Go Be More

Links:

Go Be More website

Go Be More YouTube Channel

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www.JVology.com 

Craig heads award winning services company Versec – having started his business with one client it now provides services to a range of public companies. In addition to his business interests Craig has also lead the British swimming team at two successive Olympic Games and was Chef de Mission for both the British Paralympic and English Commonwealth games teams.

Brad Burton isn’t your typical entrepreneur, he decided that he needed to make a massive change for himself and his family after two bullets came through his window. Against all odds he set up 4Networking which has become UK’s largest joined up business network. He is the Author of Get Off Your Arse, Get of Your Arse Too and his latest book Life. Business.: Just Got Easier has also hit the bestsellers lists. Brad tells it how it is….put on your asbestos pants!

Wes Linden has built one of the UK’s largest network marketing groups and is recognised as a thought leader in the industry. Building his business under the Utility Warehouse umbrella, Wes continues to expand his team and influence....