Back of the Pack Podcast

We head south to Jackson, Mississippi for the Run the Rainbow Marathon, a race with a powerful mission supporting the state’s only children’s hospital. From the moment we arrive, it’s clear this event is fueled by heart, kindness, and a community that truly cares about its runners. The weekend kicks off with an eventful expo experience, complete with great swag and memorable conversations with runners from all over. Race prep takes an unexpected turn with a late-night food delivery adventure that adds a little extra character to the trip. On race morning, we toe the line with a unique and intimate marathon field, setting the stage for a different kind of race experience. The early miles bring a steady rhythm and a relaxed mindset, especially coming off the mental grind of Tokyo just weeks prior. As the course unfolds, we’re treated to stunning neighborhoods, historic homes, and some of the most beautiful scenery you could ask for in a marathon. The race also delivers a challenge with rolling hills and rising temperatures, reminding us to stay present and keep moving forward. Even through the toughest miles, the spirit of the event and the people behind it continue to shine. In the end, Run the Rainbow proves to be a meaningful and memorable race experience, blending purpose, community, and the joy of running into one unforgettable journey.

This week on The Back of the Pack Podcast: Second Wind, we welcome back the team from The Good Life Halfsy in Lincoln, Nebraska for a conversation we have somehow never had before in nearly 300 episodes: post-race surveys. Instead of just sending out feedback forms and letting them disappear into the void, the Good Life Halfsy team breaks down how they actually use runner input to improve the race year after year. We dig into what runners loved about the 2025 expo, from the layout and flow to the family-friendly atmosphere and easy packet pickup process. We also talk about some of the areas runners wanted improved, including parking challenges and finish line congestion. The team explains why they are bringing back wave starts for 2026 and how that decision is meant to create more space on the course and a better overall experience for everyone. They also share plans to expand indoor warm-up space at the start line in case Nebraska weather decides to get dramatic again. On the finish line side, the Good Life Halfsy is rolling out new ideas like post-race recovery bags, more photo booths, expanded celebration areas, and an even smoother flow for runners meeting family and friends. We also get a preview of the new pre-race “Big Halfsy Energy Pack,” which will include fueling items runners can actually use before and during race weekend. Along the way, the Pink Gorilla team gives a behind-the-scenes look at just how seriously they take continuous improvement and why listening to runners is one of the biggest reasons this race keeps getting better. It is a fascinating look at how one of the Midwest’s best half marathons goes from survey results to real-world action. If you have ever filled out a race survey and wondered whether anyone actually reads it, this episode is your answer. And if you are thinking about running The Good Life Halfsy in 2026, this conversation will make it pretty clear why so many runners keep coming back to Lincoln year after year.

This week on The Back of the Pack Podcast, we settle back into a more normal Monday after finally putting Tokyo in the rearview mirror. We open with a few updates from around the Kansas City running community, including a heartfelt recap of Scott’s Extra Mile and the incredible turnout for a run honoring the memory of Scott Green. From there, we also look ahead to the Run the Rainbow Marathon in Jackson, Mississippi, where rising temperatures could make for a tough spring race day. But the heart of this episode centers on a controversy that lit up the running world after the New York City Marathon lottery results were released. We break down the now-deleted viral post that suggested slower runners, charity runners, and lottery runners were somehow less deserving of a place in a World Marathon Major. From a true back-of-the-pack perspective, we dig into why that mindset misses the entire point of what makes running special. We talk about the value of charity runners, the dedication it takes for runners of every pace to reach a marathon start line, and why speed alone does not determine worth in this sport. We also explore how major marathons like New York are built on more than talent alone, with fundraising, community, personal transformation, and inclusivity all playing a massive role. This episode is a defense of the everyday runner, the charity bib runner, the lottery hopeful, and anyone who has ever wondered if they truly belong in this space. We make it clear that the running world is at its best when there is room for everyone, from the front of the pack to the very back. Along the way, we also reflect on why harmful elitism still stings so deeply when it shows up in a sport that is supposed to bring people together. If you have ever felt looked down on, underestimated, or dismissed in running, this episode is for you.

Four years ago, on March 13, 2022, The Back of the Pack Podcast released its very first episode. What started as a simple idea to talk about running, races, and the everyday runner has grown into something much bigger over time. Today we celebrate four years of the podcast and roughly 260 episodes along the way. In this special anniversary episode, we take a moment to look back at how the show began and where the journey has taken us. Along the way, we explore some fascinating statistics about the podcasting world and just how rare it is for a show to last this long. Many podcasts fade out after only a handful of episodes, making longevity in this space a real accomplishment. We break down the numbers behind the show and what it takes to keep a weekly podcast going year after year. We also look at how the podcasting industry itself has grown and evolved since 2022. Most importantly, we reflect on the incredible running community that has supported the show from the very beginning. From race recaps and interviews to group runs and listener stories, this podcast has always been about the people who make running special. This episode is part celebration, part reflection, and a sincere thank you to everyone who has been part of the journey. The Back of the Pack may not always be the fastest runners on the course, but four years later, this podcast is still out there running strong.

This week, The Back of the Pack Podcast is finally back in studio as we unpack the full experience of the 2026 Tokyo Marathon and the unforgettable trip to Japan. From navigating Tokyo’s massive train system and the marathon expo, to the friendship run, race morning chaos, strict cutoff pressure, crowded course conditions, and the emotional relief of crossing the finish line, we break down the entire adventure with honesty, humor, and plenty of hard-earned perspective. Beyond race day, we also share stories from the rest of the trip, including Kyoto, Hiroshima, Mount Fuji, sumo, knife-making, and the culture shock of life in one of the biggest cities on Earth. It is a full race review, travel recap, and post-marathon debrief all rolled into one, as we celebrate finally earning World Marathon Major star number five and turning the page toward what comes next.

While Kyle is off in Tokyo chasing World Major dreams, guest host Lisa Watkins (The Behind the Bib Podcast out of Huntsville, Alabama) grabs the mic for a full review of the Every Woman’s Marathon, a traveling marathon built to make runners feel seen, supported, and wildly welcomed, especially first-timers. Lisa breaks down what makes the event unique, from year-long communication and pop-up runs to an expo that’s basically a runner-care theme park (Rabbit gear everywhere, free coffee, yoga, braiding, and “they thought of everything” amenities). Then she gets real about race day in Scottsdale: bus gridlock drama, a “net downhill” course that turned wet, concrete-heavy, and surprisingly hilly, a brutal late climb, rising temps into the 80s, and cramps that made miles 20+ a survival story. She also dishes on the finish-line layout (a little chaotic), the difference in crowd energy compared to Savannah, and why the afterparty absolutely shines with recovery stations, PT help, food, and a legit concert. Lisa wraps with what the race stands for, a generous 7:45 cutoff, the next destination ******** in February 2027, and a handful of race recs that deserve a spot on our calendars.

This week, while we’re overseas, we’re still showing up for the Kansas City running community with a spotlight episode on the Going the Distance 5K & 10K at Loose Park on Memorial Day (May 25), benefiting the Brain Injury Association of Kansas and Greater Kansas City. Heather Carbaugh shares what the organization does as a statewide resource hub for brain injury survivors and families, from advocacy and education to support groups and connecting people with services, emphasizing that brain injury is a lifelong journey and far more common than most of us realize. Retired KC Running Company race director Brad Ziegler explains why this event is a true KC classic, a reunion race with a uniquely great location, long history (39 years), and a volunteer-powered mission that deserves bigger attention. We also break down race-day basics (5K, two-loop 10K, one-mile option, kids run), how the proceeds stay local to support survivors, how to get involved as a volunteer, and a special listener discount code  for 15% off through St. Patrick’s Day.

In the final chapter of The Long Run: Aging and Athletes, we step back and reflect on what it truly means to keep running as the years go by. The finish lines may look the same, but the reasons we chase them evolve. Running stops being about proving something and starts becoming part of who we are. We talk about longevity, perspective, and the quiet pride that comes not from speed, but from simply continuing to show up. This episode is about honoring the miles behind us, embracing the uncertainty ahead, and recognizing that the real victory was never a personal record. It was the decision, over and over again, to keep going.

This week, we go all-in on the Tokyo Marathon with our final preview before wheels up. We dig into what makes Tokyo such a bucket-list race, from its place in marathon history to the major-event energy that makes it feel like more than just another 26.2. We also take a virtual tour of the course and talk through the landmarks, neighborhoods, and moments that make this race feel like a guided sprint through the heart of the city. Of course, we spend time on the topic that has so many runners sweating before they even reach the start line: the Tokyo cutoff mats. We break down why they feel so intimidating, what the timing really means, and how to think about them without spiraling into panic. We also get into the race etiquette and rules that make Tokyo unique, especially the cleanliness standards, aid station flow, and the small details that matter in a race this organized. Along the way, we share fun facts about both the marathon and Tokyo itself to help paint the full picture of what race week is really like. This episode is part travel guide, part race strategy session, and part reminder to stay calm and run smart. If Tokyo is on the calendar this year, this is the episode to hear before heading to the airport. Let’s get ready to run one of the biggest and most unforgettable races in the world.

As runners, we spend so much of our early years chasing the clock, measuring progress in minutes and seconds, always believing the next personal best is right around the corner. But eventually, something changes. In this episode, we explore what happens when success is no longer defined by speed, and how our relationship with running evolves as we grow older. We talk about the emotional shift that comes when personal records become less frequent, and how we begin to discover new meaning in consistency, resilience, and simply showing up. Running becomes less about proving something and more about preserving something. We reflect on how experience reshapes our goals, how gratitude replaces pressure, and how the miles begin to represent something deeper than performance. Because at some point, the finish line stops being about how fast we arrive, and starts being about the fact that we’re still running toward it at all.

This week, we start with a quick trip into the wilderness where common sense goes to die: the Barkley Marathons went down again, and the course reminded everyone who’s boss. Then we bring it back home for a race review of the Sweetheart Run 10K in Overland Park, Kansas, complete with the moments that felt smooth, the parts that bit back, and what the day taught us going forward. From there, we head straight into the pre-Tokyo nerves that a lot of us are feeling right now. If you’ve heard whispers about Tokyo’s cutoff mats and thought, “Wait… cutoffs along the course?” we break it all down in plain English. We talk through why Tokyo’s timing system feels different, how starting later can change the math, and what matters most when the clock is doing the chasing. We also share the mindset shift that turns the mats from scary to manageable, especially for back-of-the-pack runners who want to finish strong and stay calm. No panic, no doom, just a clear plan and a little confidence. If Tokyo is on the calendar or if we’ve ever worried about being “too close” to a cutoff, this episode is for us. Lace up, settle in, and let’s run the numbers without letting them run us.

This week, we move deeper into our Running & Aging series by getting practical about what training actually needs to look like as we get older. As runners in our mid-40s and beyond, we can’t rely on brute force or outdated plans anymore, but that doesn’t mean we’re slowing down or giving anything up. We break down what physically changes as we age, the most common mistakes masters runners make, and how to train smarter through better structure, strength work, recovery, and intentional intensity. From building weekly schedules that respect recovery to understanding why strength training and sleep are no longer optional, this episode is all about keeping us healthy, consistent, and running strong for years to come. This isn’t about chasing who we used to be—it’s about building the best version of who we are now.

This week we kick things off underground with a full recap of the Groundhog Run at Subtropolis, one of the most unique races around and one that has us literally running through caves. We talk about the good, the weird, and the wildly frustrating, especially the annual bus and parking chaos that leaves runners standing in the cold longer than we’d like. Once inside, though, the event shines with a warm cave atmosphere, great volunteers, and a community vibe that keeps us coming back year after year. We break down the Tunnel to Tunnel Challenge, tackling both the 5K and 10K, navigating crowded starts, overdressing for the cold, and trying to stay loose while waiting nearly two hours between races. It turns into a lesson in patience as muscles tighten, sweat cools, and we’re reminded how tricky winter racing can be. Along the way we celebrate small wins, from improved 10K pacing to cheering on friends hitting big milestones like their first 10K finish. We also share why we skipped the Kickoff 5K after a tough 16 mile long run and a grumpy knee, choosing smart training over stubborn miles as Tokyo gets closer. With taper season officially here, the focus shifts from racing everything to protecting the body and making it to the starting line healthy. It’s a mix of cave miles, cold mornings, medal hauls, and honest talk about listening to your body. As always, we’re just figuring it out together, one step at a time on the road to Tokyo.

This week on The Back of the Pack Podcast, we kick off a brand new February series focused on what it really means to keep running as the years add up and the miles add character. As more of us find ourselves stepping into the Masters category, we explore how aging changes our training, recovery, and mindset, and why getting older doesn’t mean slowing down but getting smarter. From learning to respect rest days to embracing strength work, mobility, and experience-earned wisdom, we talk about how we adapt, evolve, and continue chasing goals without chasing our younger selves. Because this stage of running isn’t about proving anything, it’s about longevity, community, and still showing up at the start line together. We may have a few more creaks and a slightly longer warmup, but we’re still here, still moving forward, and still very much in the race.

We welcome back Julie Gilmor to preview Run Liberty’s 10th anniversary race day on March 28, 2026—now featuring an all-new 10K. We dig into how the 10K starts with the half at 8 a.m., swings through Seaport, and finishes with the 5K, giving runners fresh scenery without heavy new infrastructure. We clear up the name-and-logo shuffle: the race is now “Run Liberty,” proceeds benefit the Liberty Live Well Foundation, and Liberty Hospital’s new partnership with The University of Kansas Health System strengthens local care. We talk presenting sponsor Give Me Liberty, the America 250 tie-in, and why this nonprofit race keeps 100% of proceeds in the community. Expo fans rejoice: we’re staying at William Jewell, Omni Apparel returns with merch (including an inaugural 10K shirt), and those beloved Liberty gloves live on. We cover medals (6-inch half, 5-inch 10K, 4-inch 5K), generous cutoffs around 16-minute miles, and safety upgrades on the frontage road. Big River Race Management joins the team this year, bringing major-league timing and logistics. We also plug our March 12 Chasing Rabbits Run Club x BOTP four-year party where Run Liberty will be on site with swag and a few race entry giveaways. And yes, we celebrate Fret Row’s eternal lukewarm beer stop and the on-course pass by the TreeHouse, a visible reminder of where dollars go. Hills included, community amplified—register, show up, and we’ll see you at the finish.

We sit down with Randy Taylor—runner, coach, and creator of Team 816 Run Club—for our ten-question Runner Stories spotlight. Randy traces his pivot from the wrestling mat to the roads and trails, and how that competitive grit shaped a coaching style built on consistency, community, and smart stress. He opens up about chasing speed later in life, including a 4:57 mile at age 39 and a 2:40 marathon at Chicago, and how those lessons translate for everyday runners. We dig into the ultra toolbox too: fueling, pacing, and mental resets from a 14:29 hundred at Tunnel Hill and a scorching 3:35 50K on gravel. Randy shares what he looks for when writing plans, the red flags he shuts down early, and the simple cues he gives athletes on workout days vs. easy days. We talk Team 816’s origin story, why group culture beats lone-wolf heroics, and how to welcome first-timers without scaring them off. Most of all, this is a conversation about building durable joy in the sport, whether you’re gunning for a PR or finishing with friends.

We’re heading to Jackson, Mississippi for a deep dive on Run the Rainbow, the growing 50K/Marathon/Half/10K/5K set for Saturday, March 21, 2026. Joining us are the race director, the assistant race director, and the CEO of the state’s only children’s hospital, which this event proudly supports. They walk us through a course that mixes historic neighborhoods, a scenic museum trail, and plenty of honest hills, complete with live bands, themed aid stations about every two miles, and cheers as you pass the hospital itself. You’ll hear how the “Memory Mile” near the finish turns grit into goosebumps, why generous cutoffs and an early start make this event back-of-the-pack friendly, and how no finisher is ever short-changed at the line. We talk post-race fun too: a true Southern spread, coffee, and cookies shaped like Mississippi, with a finish-line party that lasts until the last runner celebrates. The expo brings local shops, other races, and an expert panel on training and fueling. Swag hounds, rejoice: big kid-designed medals, quarter-zips for longer distances, and finisher towels are on deck. From community volunteers to unique prizes (yes, even tires for the champs), it’s an event built by runners who care about runners. If you’re looking for a spring race with heart, hills, and hospitality, this episode is your invitation to Run the Rainbow.

We flipped the script this week on Second Wind: with our guest delayed, Kyle sat in the hot seat and answered our ten signature questions himself. From a decade-plus of start lines and almost 370 finish-line stories, he digs into the run that changed him, the day that nearly broke him, and why he still laces up when motivation goes missing. You’ll hear about the people who shaped his journey, the weird and wonderful moments only runners collect, and what “setback and comeback” looks like from the back of the pack. Kyle talks community, identity, and the quiet wins that matter more than PRs. There’s practical advice for newer runners and a candid look at how the sport evolves alongside life. Think of it as a fireside chat with your favorite race buddy—equal parts honesty, humor, and heart. After you listen, hit us with your own answers to the Big Ten and we’ll share a few on next week’s show!

We’re back this week with a full breakdown of the Battle of the Bean 5K in Kansas City, Missouri, a race that reminded us winter running doesn’t mess around. From the pre-race jitters to frozen fingers at the start line, we recap what it was like to toe the line with a real feel of –1°F. But the race itself is only part of the story. The rest of the episode dives deep into what running in extreme cold actually does to the body. We talk about how sub-zero temperatures affect muscles, joints, breathing, circulation, and overall performance. We explore why pace feels harder than effort suggests, why warming up is such a challenge, and why post-race recovery can be just as tricky as the run itself. We also touch on the mental side of running in brutal conditions and how cold weather forces runners to adjust expectations. This episode isn’t about chasing PRs. It’s about resilience, preparation, and knowing when showing up is the victory. If you’ve ever questioned whether a run was worth it once you stepped outside, this one’s for you.

This week on Second Wind, we’re bringing in Kyle’s buddy Joe Klassen, a pastor with a microphone history and a “let’s do the hard thing” streak that somehow led him straight into CrossFit. Joe shares the moment that sparked his whole transformation, and it’s the kind of story that hits like a kettlebell to the feelings. From there, we get into what it actually looks like to start from zero, rebuild after setbacks, and learn to check your ego at the door when your body isn’t doing what your pride thinks it should. Joe talks about dropping 147 pounds, finding purpose beyond the scale, and why community inside a CrossFit box can feel a lot like the best version of a church. We also get a peek into the weird, wild, and sometimes horrifying side of gym life (yes, there are “earmuffs, kids” moments). But the heart of this episode is simple: becoming the kind of person who can keep showing up, keep moving, and keep being there for the people you love, for decades to come. And because it’s Second Wind, we’ve got plenty of laughs too including “Bless Your Heart” awards, old-man divisions, and a legendary hospital BBQ decision that probably shouldn’t have happened. If you’ve ever wondered whether CrossFit is for “people like us,” this conversation might surprise you. Hit play and come hang with us.