IRACELIKEAGIRL

If you are curious about ultrarunning and not sure how to transition from triathlon into ultras, this episode is for you.  Holly Goodman is a top age group Ironman triathlete who was looking to branch out from triathlon and reconnect with her passion for sport.  After completing Kona in 2022, she shifted into ultraunning (well, she also still did an Ironman last year!). Most recently, Holly came in 3rd overall in her 50 mile race. This podcast was going to be a recap of that race (Rock the Ridge 50 Miler), but we end up diving deep into the world of ultra running- from training to nutrition to equipment to pacing.  Lots of great info in here!  Have a listen! 

Everything is bigger in Texas, they say, and this year's Ironman Texas confirmed that adage.  Big winds and hot temps made the race challenging, but I Race Like A Girl teammate Lindsay Dibona showed why she is a top age grouper, as she swam, biked, and ran her way to an impressive 1st place age group and 5th overall AG female with a 9:59:04. In this episode, we talk about the build up to Texas, and then dive into the race.  Lindsay also shares how she stays motivated with 4AM wake ups and balancing motherhood and work. Also, a reminder that you can still sign up for our 250 Mile Challenge to support the podcast and get some swag! Use the link below! https://runsignup.com/Race/MA/Brewster/250miles?mc_cid=f4739987c5&mc_eid=1758eac39c  

You might have heard of Rim to Rim, a hike that traverses the Grand Canyon, which is a bucket list hike for sure.  But did you know that you can add another Rim on there, and head back to the start? Three IRLAG teammates- Nicole Rambsey, Lindsay Long, and Cheryl Kreinbring- planned and trained for months to attempt this epic R2R2R in one single day. The Rim to Rim to Rim is a 40-48 mile hike that has about 11,000 feet of elevation gain and 11,000 feet elevation loss. It is a self-supported adventure that many people do as a multi-day hike.  But Cheryl, Lindsay, and Nicole decided to attempt this epic hike in one single day.  In this episode we cover it all, from whose idea it was, to preparation, to equipment and nutrition, to the actual 24+ hours of hiking while completing the R2R2R challenge.  Have a listen!  250 Mile Challenge: https://runsignup.com/Race/MA/Brewster/250miles?mc_cid=f4739987c5&mc_eid=1758eac39c

No athlete goes it alone, but who do you actually need on your team in order to find success as an athlete?  In this episode, we talk about the four different support systems, or buckets, that need to be filled in order to thrive in sport (and in life).  The four buckets: Mental/motivational Educational/Consulting Responsibilities Coaching  And at the end, Angela suggests an acitivity to do to see where you might need more support and where you can help to give others support.  Have a listen!    Also sign up for our 250 mile challenge this May and support the podcast! https://runsignup.com/Race/MA/Brewster/250miles?mc_cid=f4739987c5&mc_eid=1758eac39c

The 128th Boston Marathon is done and dusted!  It was a gorgeous day on the course for spectators, which means the heat posed a bit of a challenge for the runners out there.  In this episode, we talk to Veronique Ranger, Seamus Woods, Pedro Gomes about their builds to Boston and their experience on race day.  Three different athletes, three different builds, and three different race approaches. And one banana. Have a listen! 250 mile Challenge:  https://runsignup.com/Race/MA/Brewster/250miles?mc_cid=f4739987c5&mc_eid=1758eac39c  

We are big fans of "controlling the controllables" when racing, and this episode is dedicated to one of the biggest things we athletes cannot control on race day: the weather.  Although we like to *think* we can control the forecast by checking it often in the week leading up to the race (surely it has changed from 20 minutes ago?), the truth is that we must accept and adapt to whatever conditions we get on race day.  In this episode, we talk about how to prepare pre-race for certain weather conditions and then how to race strong and smart when Mother Nature does not give us "perfect" race conditions.  Bonus material in this episode is that Angela shares some of her best hacks and MacGyver tips. :) 

It’s time for a reality check.  For most of us, our base season might be coming to a close and many of us are building to our first race of the season. You've got to put in the work and put in the time.  And if you want to reach the goals you have set, you need to remember that it's not going to come to you.  Topics covered: How to find the time and motivation Change the plan/ change the goal So you want to make a smoothie Juggling responsibilities   Getting underneath the missing workouts  Why you are demotivated The fueling and sleep connection Commit to the whole goal Solutions! How to give yourself a kick in the butt It’s not all or nothing  Revisting the smoothie 

Injuries happen to most athletes. And when injured, it's not just the physical recovery that can be challenging, but also the mental load of navigating that injury can be just as difficult.  Authors Cindy Kuzma and Carrie Jackson have created one of the best resources for helping athletes bounce back from injury with their book "Rebound," and their online group and podcast entitled, "The Injured Atheltes Club."   In this episode, we talk about their own experiences with injuries, how they came up with their famous tagline "Recovery is Now Your Sport," as well as review mental skills and tools to help guide you from injury to a comeback.  Have a listen! https://injuredathletesclub.com  

It's not always the fittest person who gets to the finish line first.  All the fitness in the world doesn't matter if you don't know how to use it in a race.  So in this episode, we talk about how and when to race with your head, and how and when to race with your heart. Spoiler alert: the best performances come when you can successfully tap into both sides of your athlete persona.  However, there are situations when you need to race more with your analytical brain and when you need to race more with your intuition and gut. Have a listen and get ready to have your best races this season! 

How much data is too much data?  When does technology help you perform better,  and when does it hold you back?  In this episode, we dive into training metrics. From CTL to TSS, from heart rate to power, from Strava to Training Peaks, we try to help you differentiate between the positives and negatives of  big data.  Have a listen! 

Most people know Dave McGillivray as the Boston Marathon Race Director (since the late 1908s), but did you know he raced the Ironman World Championships 9 times, or that he completed the World Marathon Challenge at age 63 a few years ago, running 7 marathons in 7 days on 7 continents?  He also is inducted into 7 Hall of Fames, created the Dave McGillivray Finish Strong Foundation, and yes... he famously runs the Boston Marathon every year once the marathon is over on Marathon Monday. His accomplishments and charity work are so impressive. In this episode, we talk all things Boston, but we also talk about his triathlon days as an athlete and a race director.  And there are a couple of SURPRISE announcements in here that involve Kona and the Boston Marathon, so have a listen!  https://www.davemcgillivrayfoundation.org  

Our very knowledgeable friend and teammate, Christine Saleeba, is back to answer more questions about injury, recovery, and everything in between!  Topics covered in this episode: Bone vs soft tissue injuries- how do you know? Upstream/downstream pain Mobility- Do I stretch? Do I strengthen? What to do when PT isn’t working? What kind of discomfort can I train through? 5 things that someone could do at home to test for good functional strength and mobility  When do you need surgery? Massage / relaxation techniques and effectiveness  Rapid fire round! 

We go a bit "lighter" in today's episode with some "mythbusting" about pro triathletes.  How much money do pros really make from sponsorships and prize money?  What's happening at their pro race briefings before races?  How many hours a week do they train, for real? Do they like sharing the course with age groupers?  Real talk, real answers... fact or fiction: pro triathlete edition! Have a listen!

Ever wonder how and why training plans are structured the way they are?  What exactly happens during the base and build and peak weeks of training?  In this episode we try to demystify the different phases of a race build.  We talk specific workouts, how long each phases lasts, and make distinctions between short and long course plans.  We also talk a little bit about the taper and why it's so varied for each athlete.  Have a listen!   

Adam Grant's new book "Hidden Potential" is filled with information about how to improve and succeed, so we decided to invite you, our listeners, to read the book and send us your insights and takeaways. Whether you connected with this book as an athlete, a coach, a supervisor, a parent, or anyone that helps others perform, we appreciated your input.  And if you have not read the book, we try to summarize Adam Grant's main points and relate it to sport and life.  We think you will find this discussion honest and enlightening. Have a listen! 

Last week, we wrapped up another successful I Race Like A Girl training camp in Clermont, Florida.  We asked athletes at camp to write down questions for us to answer. Their questions were great. We really loved the last one! Here are a few questions that we address in this podcast! Paddles- do we really need to use them? Should I sign up for an xterra or gravel tri if I don't have access to run train on trails? How do I incorporate strength training into tri training? Mobility and pre-hab work is so boring- how do I motivate to do it? How do I improve my biking in a short amount of time?  How do you balance all the data and gadgets with just "doing it" ? How long do you give new nutrition brands a chance before you ditch them?  What brings you the most joy as an athlete and as a coach?

Sports Dietician Laura Moretti Reece is back to continue our discussion on fueling for athletic performance. Topics covered in this episode: First signs of Red-S and underfueling Bone stress injuries  Unintentionally underfueling Orthorexia and “clean eating” Social media influencers and food  Dietary trends and shifts Low carbohydrate availability and fat adapted  Race weight  What happens to your body on a “diet”  How do you know you are at your “set point” Nutrition myths Fueling suggestions to take into 2024  You can find Laura at https://www.lauramorettird.com at Boston Children's Female Athlete Initiative and at @lauramorettti.rd on instagram . 

Eat the Salami!? We are back with Part 2 of new things to try to become a better athlete.  Which of these do you already do or which ones can you improve on?  And guess who put the last one on the list?  Nap  Stay mobile  Get a coach Know when to pivot  Eat the salami! Have a Listen!   

There's something to be said for mastering the basics when training and racing- prioritize sleep, eat well, keep your easy days easy so your hard days can be hard... we could go on and on.  We LOVE the basics!  But we also love to think outside the box and find new ways to challenge ourselves.  In this 2 part episode, we present 10 things to try to make you stronger, faster, fitter, and rethink the way you approach training and racing. The first five: Shorten or lengthen your races  Nutrient timing Embrace the suck. Prepare for the suck.  Seek out your weakness Stability, balance, and plyo  Have a listen! 

Happy New Year and welcome to Season 3, Episode 100 of the podcast!  What a spectcular way to kick off the year!  We share listeners' favorite episodes, our favortie episodes, and then we use those themes to look forward to help get you ready for 2024. Thank you so much for listening, sharing, commenting, and emailing us over the past 2 years of this podcast.  We are grateful for your support and we cannot wait to keep talking about sport, and life, but most importantly, to keep it real!