Legwork

A clear, grounded look at strength training for runners—what to do, how to start, and why the gym doesn’t need to feel overwhelming.Strength training is supposed to make running feel better—stronger legs, sturdier tendons, fewer injuries. But for a lot of runners, it does the opposite: it sparks stress, uncertainty, and that familiar urge to skip the gym entirely. The machines look confusing, the weights look heavy, and the fear of “doing it wrong” becomes its own workout.In this episode, Matt and Molly sit down with physical therapist Cuyler Hudson to make strength training feel genuinely approachable. They break down how muscles, tendons, and bones adapt, why “bulking up” isn’t something runners need to fear, and how simple, consistent lifting can support your running without adding pressure.`From navigating the weight room with confidence to choosing weights, reps, and routines that make sense, this conversation reframes strength work as something you can fit into your training with a clear and practical roadmap—not something to stress over.Exercise Cheatsheet: https://docs.google.com/spreadsheets/d/18lD9J0t1QrNQXjoqioAkNn1xav_LSUoycuuMSZcBcng/edit?usp=sharingEpisode DescriptionIn this episode of Legwork, Matt and Molly sit down with physical therapist Cuyler Hudson to cover a ton of practical information for newbies and reminders for veterans. Together, they demystify strength training for runners—what to do, how to start, and why the gym doesn’t need to feel intimidating. Together, they explore the fundamentals of building stronger muscles, bones, and tendons, while breaking down the mental and practical barriers that keep so many runners from lifting in the first place.They cover:Why strength training helps runners from tendon stiffness and bone density to fatigue resistance and better formMyths that hold runners backHow to feel less intimidated in the gymUsing machines vs. dumbbellsSingle-leg work and why it matters with increased stability, and better balanceHow to pick weights and reps when understanding your RPEPlyometrics made simpleHome and hotel workouts that work when you don’t have access to a gymCreatine for runners and what it does and doesn't helpFootwear for lifting and why running shoes often work against you in the weight roomHow to fit strength into a training cycle including hard-day/hard-day pairingThe Necessity of Multi-planar movementChapter List00:00 Introduction to Cuyler Hudson02:24 Overview Of The Episode: The Benefits of Strength for Runners, Making the Gym More Approachable, And What To Do When You Get There03:53 The Benefits of Strength For Runners Across Muscles, Bones, and Tendons08:57 Debunking Common Myths About Strength For Runners: Bulking Up and Slowing Down15:06 Impact of Strength Training on Running Performance21:15 Reducing the Mental and Physical Barriers of Entry in Getting Into and Moving About The Gym22:23 Using Machines vs. Free Weights25:21 The Importance of Single Leg Exercises27:56 Addressing the Fear of Asking Questions About The Gym and Turning To ChatGPT for Answers33:28 Understanding Weight Selection for Beginners39:37 Progressing in Strength Training: Reps and Weights. How much is too much or too little.42:43 Home Workouts: Effective Exercises Without a Gym49:55 Bodyweight Exercises, Hotel Workouts, and Where Yoga and Breathing Fit In57:42 Fueling and Hydration for Strength Training01:02:21 Understanding Creatine and Its Benefits In the Weight Room Or On The Road01:05:26 Fueling for Performance: Nutrition and Hydration, What We Should Do and Avoid01:08:34 Choosing the Right Footwear for Lifting01:10:38 Understanding Different Workout Types And Workout Set Construction01:17:00 Layering In Strength Training Program Into A Running Training Cycle01:20:34 Off-Season Strength Training Strategies And Time Till You See Results01:23:34 Ensuring you Do Multi-Planar Movements01:26:38 Addressing Strength and Endurance Interference

How to taper with confidence and pace your best NYC Marathon, mile after mile.You’ve done the training for the NYC Marathon. Now comes the hardest part—trusting yourself. The taper and pacing strategy often get too little attention, too late. We set time goals, have a rough pace in mind, and let it rip. But if we don’t approach the start line with intention, we risk losing the discipline that gets us to the finish we want.In this episode, Matt and Molly offer a framework for thinking about the taper—how long it should last, how much intensity to keep—and the pacing strategies that make or break your race, including the scariest of them all: the negative split. You’ll come away better equipped to manage the restlessness of race week, hold back early when the crowds surge, and finish the NYC Marathon feeling strong instead of spent.Episode DescriptionIn this episode of Legwork, Matt and Molly take on the final stretch before the NYC Marathon—the taper, pacing strategy, and mindset that shape how race day unfolds. It’s the stage that can spark as much anxiety as excitement: mileage drops, energy shifts, and the urge to “prove fitness” in those final days before the race can undo weeks of good training.They unpack what runners often overlook in these last few weeks and how small, intentional adjustments can lead to a stronger, more controlled race. Together, they cover:The Taper: How long it should last, how much volume to cut, and why intensity still mattersManaging Race Week: Why restlessness is normal—and how to handle it with patience instead of panicCarb Loading Basics: How to approach it across several days instead of one big pre-race mealRace Planning and Visualization: How to approach the NYC Marathon with intention, not adrenalinePacing Strategies: The key frameworks for smart racing—negative splitting, the 10-10-10 rule, and even-effort pacingWeather Considerations: Adapting expectations when conditions get hot, humid, or windyThrough coaching insight, data, and experience, they show that finishing strong isn’t about squeezing in one last workout—it’s about executing the work you’ve already done. Whether you’re chasing a PR, a BQ, or simply looking to enjoy the day, this episode helps you line up calm, confident, and ready to run your best NYC Marathon.Chapter List: 00:00 Introduction to Part 2 of Our NYC Marathon Course Strategy and Carb Loading In Brief06:40 How To Manage The Emotions of The Taper08:58 The Taper: How Long, and How Much Volume16:30 The Taper: Level of Intensity and Impact to Performance23:36 Race Planning and Strategy, and Race Day Visualiztion27:22 Primary Marathon Pacing Strategies: Even Effort v Even Paces, Negative Splitting, and The 10-10-10 Approach34:32 Weather Considerations for Race Day36:24 Final Thoughts and Advice: Do Not Go Out Too Fast!For an in depth look at race day logistics and segment by segment look at the course, see Part 1 (Bonus Episode 1).

Bakline’s guide to tackling the TCS NYC Marathon—section by section, from the Verrazzano to Central Park.It starts early—hours before the start gun—with runners moving through the slow ritual of getting to Staten Island. The ferry’s crowded and buzzing, the buses crawl through traffic, and everyone’s half awake, half anxious, wondering if they packed enough snacks. It’s all part of the race before the race. Matt and Molly break down what that morning really feels like, and how to handle every stretch of the TCS New York City Marathon once you finally hit hear the cannon that sets you on your way.Episode DescriptionIn this episode of Legwork, Matt and Molly take runners mile by mile through the world’s most iconic marathon: New York City. Drawing on their personal experiences and coaching insights, they unpack every element of race day—from pre-dawn logistics on Staten Island to the emotional charge of entering Central Park.Matt and Molly cover the practical details that make or break a smooth race morning—timing breakfast, navigating transport, managing nerves, and adjusting for daylight savings—before diving deep into a section-by-section course strategy. From the Verrazzano Bridge to First Avenue to the final turn onto Central Park South, they share what to expect, where to hold back, and how to find rhythm amid the crowds.Whether it’s your first time running New York or your tenth, this episode gives you the insider perspective to approach the course with confidence, calm, and respect for the challenge.NOTE: This podcast episode is not affiliated in any way with New York Road Runners nor do we claim any association or ownership related to their trademarks. This is an informational discussion about the race by Bakline, based on our experience and not as an official spokesperson for the organization that puts on the marathon.Chapter List00:00 Introduction and Personal Experiences with the New York City Marathon06:58 Course Strategy Overview and Key Elements07:44 Getting to Staten Island09:02 Timing Your Breakfasts and Remembering Daylight Savings11:23 Race Morning Checklist13:30 Getting to The Start: The Ferry18:21 Getting to The Start: The Bus20:56 Navigating Athletes / Starting Village25:26 Starting Line Wave Times28:02 The Course: Overall Elevation Profile30:30 The Course: (1) Navigating the Verrazano Bridge34:51 The Course: (2) Exiting the Verrazzano, Converging with Others, and Fourth Ave37:49 The Course: (3) Lafayette Through The Half44:45 The Course: (4) Queens and The Queensboro Bridge50:36 The Course: (5) First Ave, Heading to the Bronx56:49 The Course: (6) The Boogie Down Bronx Experience59:08 The Course: (7) Returning to Manhattan, Marcus Garvey Park, And the Dreaded 5th Avenue Hill01:02:57 The Course: (8) Entering Central Park!01:05:42 The Course: (9) Exiting The Park, Central Park South, and the Finish!

A practical framework for fueling that explores the history and science of race nutrition to help you understand the products on the shelf, turning confusion into confidence.It starts with a wall of brightly colored gels and drink mixes, each promising endurance in a pouch. Runners swear by their favorites, but few can explain why they work—or don’t. Matt and Molly pull back the curtain on the science and history behind those packets, turning a maze of sugar ratios, salt counts, and gut grumbles into something you can actually understand. They examine why some products seem to love you while others ruin your race, practically breaking down the make up of different products out there, and what the science actually says about how our bodies use all this stuff.Episode Description:In this episode of Legwork, Matt and Molly take on one of running’s most confusing topics: fueling. They trace how we went from ancient “performance foods” to modern gels and drink mixes, and why understanding what’s inside those packets can make all the difference.Together, they cover:How fueling evolved from ancient rituals to modern sports scienceThe difference between energy systems — carbs, fats, and how the body actually uses themWhat “isotonic,” “hypertonic,” and “2:1 ratios” really mean, and how those formulas affect absorption and gut comfortWhy some products upset your stomach while others don’tHow to approach carb loading and in-race fueling more strategicallyThe myths and mistakes that keep runners underfueledAnd how to navigate the wall of options on the shelf with more confidenceAlong the way, they share personal fueling mishaps (including Matt’s maple syrup era), laugh through gut science, and translate complex research into clear, practical insight.Whether you’re training for your first half marathon or trying to shave minutes off a PR, this episode will help you understand what your body needs — and fuel smarter for whatever’s next.Fuel Selector Google Sheet: https://docs.google.com/spreadsheets/d/1u7Rh8LWrgB_9B3kKKpKMwTEnqXyRcc0js1UYw4vwTCg/edit?usp=sharingChapter List:00:00 Introduction, Matt's Fueling Eras, and Why This Episode Matters09:08 Agenda for the Episode10:00 Historical Perspectives on Nutrition and Performance16:09 The Evolution of Sports Training and Nutrition20:06 Understanding Energy Systems: Carbs29:22 Understanding Energy Systems: Fats40:15 The Impact of Carbohydrates on Performance47:07 Understanding How Nutrition Products Incorporate What We Know Of These Energy Systems Into Their Formulas49:27 Understanding Sugar Ratios in Sports Nutrition55:21 Isotonic vs Hypertonic Fuels: What You Need to Know01:04:49 Carbohydrate Requirements for Endurance Events01:13:17 The Importance of Carb Loading Before Races01:28:03 Troubleshooting Nutrition Issues During RacesReferences:Currell K, Jeukendrup AE. Superior endurance performance with ingestion of multiple transportable carbohydrates. Med Sci Sports Exerc. 2008 Feb;40(2):275-81. doi: 10.1249/mss.0b013e31815adf19. PMID: 18202575.Sedlock DA. The latest on carbohydrate loading: a practical approach. Curr Sports Med Rep. 2008 Jul-Aug;7(4):209-13. doi: 10.1249/JSR.0b013e31817ef9cb. PMID: 18607222.Arnall, D.A., A.G. Nelson, J. Quigley, et al. Supercompensated glycogen loads persist 5 days in resting trained cyclists. Eur. J. Appl. Physiol. 99:251Y256, 2007.Jeukendrup, A.E. Training the Gut for Athletes. Sports Med 47 (Suppl 1), 101–110 (2017). https://doi.org/10.1007/s40279-017-0690-6W Larry Kenney,Jack H Wilmore,David L Costill. Physiology of Sport and Exercise 8th Edition s

More than America’s oldest ultramarathon, the JFK 50 endures because of the kindness, community, and love that Mike Spinnler has nurtured across generations.Most races don’t last six decades. Every November, the JFK 50 unfolds across the Appalachian Trail, a canal towpath, and country roads as a 50-mile test that has become the oldest continuously running ultramarathon in the United States. But what makes it endure isn’t just the course or its history. It’s the people who return year after year, the community that shows up in droves to ensure this race will not quit, and the race director who has quietly shaped it for more than three decades as only the second in its history.Mike Spinnler has been at the heart of the JFK 50 as runner, champion, and steward, carrying forward a tradition that continues to inspire generations. He is, in many ways, the archetype of a role model. In this conversation, we reflect on how the course has shaped the athletes who run it, the volunteers who support it, and the man who has devoted his life to directing it.Episode Description:In this episode of Legwork, Matt and Molly sit down with Mike Spinnler, race director of the JFK 50, the oldest continuously run ultramarathon in the United States. They explore how the race has endured for more than 60 years — and why it continues to inspire across generations.Together, they cover:Mike’s journey from 12-year-old participant to champion, and eventually to race directorThe stewardship lessons he learned from Buzz Sawyer and Greg Shank, and how he carries their legacy forwardHow kindness, community, and love have shaped the race as much as rules, permits, and logisticsThe role of volunteers, families, and local communities in sustaining the JFK 50The balance between tradition and change — from aid stations and cutoffs to super shoes and evolving strategiesThe challenges of race directing: from financial risk to government shutdowns, blizzards, and even the Beltway sniperWhat inspires Mike personally, and how he knows, without any doubt, the JFK 50 will thrive long after he steps asideWhether you’re a seasoned ultrarunner, a first-time marathoner, or someone who simply cares about what makes communities strong, this episode offers an inside look at why the JFK 50 is more than just a race — it’s a living legacy.Chapter List00:00 Introduction to JFK 50 and Mike Spinnler Journey08:51 Mike's Early Running Experiences and Influences13:52 Transitioning to Competitive Running, And Winning the JFK5023:47 Becoming the Race Director of JFK 50, And How Having the Best Partner Helps30:39 How the JFK Keeps Going35:58 The Importance of a Team Behind You And Delegation39:13 Resilience and Persistence in the Face of Persistent and Resilient Challenges42:56 Navigating Change and Tradition45:33 The Role of Aid Stations in Leveling The Playing Field53:58 The Famous 3 x 10m Marathon Paced (In a Day) Workout01:00:57 Approaching Mike's Directing of the JFK50 More As A Coach Than An Administrator01:05:10 Impact of Shoe Technology01:06:52 Weaverton Cliffs And Watching Your Step01:08:10 Navigating the Appalachian Trail01:10:09 The Magic Of JFK50 Aid Stations And Volunteer Community01:18:02 Advice for New Runners of the JFK5001:24:37 For Mike, the JFK50 is like Christmas Morning And He's Excited To See What Will Happen01:27:09 Supporting Runners Through ALL Paces, Not Just The Leaders01:30:00 The Personal Impact of Race Directing And The Obligation Mike Feels To Those That Have Not Experienced The Race01:35:08 Spontaneous Selflessness and Humanity Is All Around01:39:38 Reflecting On How JFK50 Has Changed Him, The Power of Sports, And Giving Back01:48:38 Advice Time: The Inside Tips On A Successful JFK5002:02:23 Final Reflections

A practical guide to hiring a running coach — when to seek one, how to choose and work with one confidently, and why they can make all the difference.Most runners think about hiring a coach only when they’re chasing a big PR or a major race. But the reality is that coaching isn’t just for elites, and it isn’t just about getting faster. The right coach at the right time can help you break through plateaus, return from setbacks with confidence, or simply take the decision fatigue out of training. And while coaching can be transformative, not every coach–athlete match works—knowing what to look for (and what to avoid) can make all the difference.Episode DescriptionIn this episode of Legwork, Matt and Molly take a practical look at the when, how, and why of hiring a running coach. Drawing on their own experiences as athletes and coaches, they explore what makes the coaching relationship truly valuable beyond the plan itself—and how runners can get the most out of it.They walk through the key parts of the process:Why runners hire coaches — from chasing performance goals to wanting structure, support, or accountabilityCommon barriers to hiring — cost, feeling like you're not worthy of coaching or that you need to be faster, or the social elements of running with a club or with your friends (all of which a good coach can help you manage and feel confident)What coaches can (and can’t) do — from individualized plans and race strategy to dispelling myths about gait analysis (which really can't be done visually) or “magic workouts”How to evaluate a coach — key questions to ask, understanding certifications, and exploring what experience they have with people like youHow to be coachable — building trust, communicating openly, and knowing when it might be time to move onRed flags to watch for — warning signs that a coaching relationship may not be the right fitWhether you’re considering coaching for the first time, thinking about switching coaches, or simply looking to get more from the relationship you already have, this episode gives you the tools to approach coaching with clarity and confidence.Chapters00:00 Our First Interaction With A Coach in High School06:18 The Why, When, and How of Finding A Coach - Our Agenda07:59 All The Reasons Runners Might Hire A Coach - Good And Bad16:47 Primary Drivers Behind What Prevents us or is a Barrier to Hiring a Coach26:11 How Coaches Can Help Athletes33:31 Coaching Can Help In Understanding How Running Should Feel And Integrating Strength39:40 The Role of Coaches in Race Planning41:37 Setting Expectations: Things Coaches Can't Do (Like Visual Gait Analysis)51:17 Setting Expectations: There is No Magic Workout or Secret Sauce53:50 Communicating What We Want and Need Out of Coaching01:04:48 Questions You Should Ask A Potential Coach01:10:35 Evaluating Coach Qualifications and Certifications01:22:47 How to Be A Coachable Athlete01:33:38 Identifying Red Flags in Coaching Relationships01:42:54 When It Might Be Time To Leave A CoachKey TakeawaysCoaching is about more than a plan. An individualized workout schedule is the bare minimum. The true value comes from problem-solving and helping athletes maximize training around the realities of life.Know your reasons for hiring a coach. Performance goals, structure, accountability, or breaking plateaus are all valid motivations—but intrinsic motivation matters most.Set realistic expectations. Coaches can’t provide magic workouts or fix biomechanics with a glance. What they can do is help you train smarter.Evaluate both sides of the relationship. Ask potential coaches about their philosophy, experience with athletes like you, and how they stay current. Be honest with yourself about what you need.Watch for red flags and know when to move on. Signs include coaches who don’t listen, insist on absolutes (“everyone must run 180 cadence”), take credit for your success but dodge responsibility for setbacks.

A practical guide to heat training for endurance runners —why it works, the science behind it, and how to apply protocols to boost performance year-round.Most non-elite endurance athletes are leaving performance gains on the table. Heat training—often dismissed as something you only do before a hot race—is one of the most misunderstood and underutilized tools in the sport. Done right, it can boost cardiovascular capacity, improve recovery, and prepare you to train harder for longer—no matter the conditions on race day.In this episode of Legwork, Matt and Molly explore the overlooked benefits and surprising versatility of heat training. Through stories from their own racing and coaching, they show how it can be more than a summer survival skill—it’s a year-round performance weapon hiding in plain sight.Episode DescriptionThis episode is your practical, research-backed guide to heat training—covering nearly everything an endurance athlete needs to know to apply it effectively and safely.Matt and Molly break down the most up-to-date science on how heat affects performance, the physiological adaptations you’re aiming for, and the three proven methods to achieve them:​Training in hot environments to closely mimic race conditions​Layering to simulate heat when the weather won’t cooperate​Passive post-workout heat exposure like saunas or hot-water immersionThey explain how to choose the right method for your situation—or make the most of the method you have available—and how to time it so benefits carry through to your race. You’ll also learn how long adaptations last, how to maintain them, and what to watch for in hydration, fueling, and recovery to avoid setbacks. Whether your target race is hot, cool, or somewhere in between, this episode gives you the tools to use heat training with precision—and see results when it matters most.Chapters00:00 Introduction to Heat Training and Personal Experiences Driving Our Understanding05:49 The Primary Studies We Reviewed In Preparation For Our Heat Training Episode08:05 Major Reasons Why You Should Care About Heat Training12:42 Why Running In The Heat Is Challenging20:21 Anecdotal Experience with Heat Training In Recent Ultra Performances23:28 The Three Heat Training Methods We Cover and General Physiological Benefits of Heat Training28:32 Thermal Regulation and Adaptations31:12 Protocol by Protocol Analysis32:53 Protocol 1: Training In A Hot Environment46:06 Protocol 2: Adding Layers to Augment Heat of The Natural Environment01:06:39 Protocol 3: Hot Dry Sauna and Hot Water Immersion (HWI) - Actual Implementation Steps01:10:48 Protocol 3: Hot Sauna Benefits and Considerations01:14:17 Protocol 3: How Water Immersion (HWI) Benefits and Considerations01:19:35 Maintaining Heat Training Adaptations01:22:56 Timing and Strategy for Heat Training01:27:20 Safety Considerations When Heat TrainingTop 5 Takeaways​Heat training is underutilized by most non-elite athletes—and can deliver benefits year-round, not just for hot races.​Three general methods to consider, some with higher efficacy than others but all can practically aid you: hot-environment training, layering to simulate heat, and passive heat exposure post-workout.​Core adaptations include increased plasma volume, earlier/more efficient sweating, electrolyte conservation, and lower core temperature.​Adaptations fade quickly—often within two weeks without exposure—but can be restored in as little as two days.​Safety is critical: hydrate before and after, adjust fueling for greater glycogen use, and be aware of individual risks like anemia.

Title IX changed the game—but it also came with a cost.In this episode of Legwork, we sit down with Vanessa Fuchs, CEO of WeCOACH, to unpack why the number of women in coaching roles plummeted after the passage of Title IX, particularly in running sports like cross country and track—and how WeCOACH is working to reverse that trend. From the impact of mentorship and representation to the systemic challenges of burnout, pay inequity, and gender bias, Vanessa brings both candor and clarity to one of the most important topics in sport today.Whether you're a coach, athlete, parent, or simply someone who cares about the future of women's sports, this conversation is a call to action. Learn what’s working, where we’re falling short, and why supporting women in coaching isn’t just good policy—it’s essential for the health and future of the game.Episode DescriptionWhat does it really mean to be a coach today—especially as a woman?For many athletes, coaches are more than technical instructors. They are the emotional anchor, trusted adult, and all-hours problem-solver who helps athletes navigate academics, life transitions, and personal struggles. In this conversation, Vanessa Fuchs, CEO of WeCOACH, joins Matt and Molly to talk candidly about the immense load women coaches often carry—especially in year-round sports like track and cross country—and the lack of structural support that leads far too many to burnout or exit the profession altogether.This episode also unpacks the ripple effects of Title IX—from declining numbers of women coaches to deeply ingrained hiring patterns and gender-based leadership expectations. Vanessa shares how WeCOACH is building a sustainable pipeline through programs like WeMENTOR, WeELEVATE, and WeASPIRE, all backed by research on where and why women are most likely to drop out of coaching careers.We also discuss how women’s sports are covered in the media, the subtle (and not-so-subtle) gender biases that shape how leadership styles are perceived, and how recent changes in NCAA policy could impact the future of Olympic and non-revenue sports. Through it all, Vanessa offers both data and personal insight—showing what it will take to not just recruit more women into coaching, but actually keep them there.Chapters00:00 Introduction to WeCoach and Vanessa Fuchs05:34 The Impact of Title IX on Women in Coaching08:29 The Importance of Female Role Models in Sports10:56 Vanessa's Personal Experience With Mentorship13:08 Barriers to Representation in Coaching15:28 WeCoach's Mission, Growth, and the Triad Mentorship Model22:00 Gender Bias in Coaching Styles24:01 Media Representation of Women in Sports27:16 Recruiting and Retaining Female Coaches Particularly In Running35:57 Managing Burnout and Mental Health Against Persistent Barriers41:23 Exploring NCAA Divisions and Coaching Opportunities42:20 Engaging the Community in Advancing the WeCOACH Mission47:21 Proud Accomplishments at WeCOACH53:03 Hope and Progress in Women's Coaching and Impact of the Tucker Center Report Card55:48 Impact of NCAA Changes on Women's Sports59:40 The Growing Spotlight on Women's SportsTop 5 TakeawaysTitle IX’s unintended consequence: While it opened doors for female athletes, it also led to a sharp decline in women coaching women's teams—dropping from 90% to around 41%.Representation matters early: Girls drop out of sports at twice the rate of boys by age 14. Having female coaches helps girls stay engaged, confident, and supported.Coaching is full-spectrum labor: Coaches are often the only consistent adult in a student-athlete’s life—managing not just performance, but emotional, academic, and life challenges.Bias still shapes perception: Assertive leadership by women is often mischaracterized or penalized in ways that men aren’t.Change is happening—but needs help: Programs like WeMENTOR and WeASPIRE are helping reverse trends, but support from fans, schools, and peers is critical to sustain momentum.

In this episode of Legwork, Matt and Molly go beyond the numbers to unpack what makes a training plan actually work—and why most of them miss the mark for the average runner. Built as a companion to our in-depth blog series on the Bakline site, this episode is a practical and honest guide to evaluating your plan, understanding the purpose behind workouts, and making modifications that are both smart and sustainable. Whether you’re a first-time half-marathoner or a seasoned marathoner chasing a PR, this conversation gives you the tools to stop blindly following plans and start training with intention.We also introduce a four-step framework that anchors the episode: assess the course, evaluate your current fitness (and physiology), build the right mileage and long run structure, and then add intensity with purpose. Along the way, we tackle misunderstood concepts like the 80/20 rule, threshold training, and why “advanced” doesn’t always mean “faster.” From injury prevention to long run strategy, fast-twitch vs. slow-twitch muscle types to recovery timing, this episode is loaded with practical examples, real coaching insight, and lessons we’ve learned the hard way. The full chapter list is below—so feel free to jump around, but we think it’s worth the full listen.Chapters00:00 Introduction to Matt + Molly As Coaches and The Perspectives They Bring05:35 Understanding Training Plans Generally and Their Importance08:59 Who this episode is for? (Hint: almost anyone can get something out of this)12:18 Understanding The Objective of The Workout, Not Just The Numbers13:24 Why Most Off The Shelf Plans Let You Down, And Why The Ability To Evaluate Your Plan Is Critical To Being a Better Athlete20:41 General Types of Modifications You Can Make Once You Have Evaluated Your Pln29:32 Four Key Steps: Assessing the Course, Honestly Understanding Yourself, Determine Overall Mileage, and Add Intensity 31:03 Step 1: Assessing the Course39:13 Step 2: Honestly Understanding Yourself and Assessing Your Current Fitness49:24 Muscle Fiber Types, Determining How You Might Skew (Fast or Slow Twitch) and Considering That In Your Training Plan Construction59:12 Step 3: Determining Overall Mileage and Your Long Run01:01:39 Incorrect Workout Execution Could Lead to Perception of an Incorrect Plan (And Injury)01:05:43 The 80/20 Rule. Why We Think It Is A Good Rule Of Thumb (Even Though We Don't Like Most Rules of Thumb) And Importance Of Easy Miles01:10:21 Two Major Levers To Pull That Increase Volume: Frequency (More Days) and Duration (Longer Runs)01:16:40 Long Run Considerations and Progression01:17:41 Adding In The Long Run: How Many, How Long, And What % of The Week It Should Be01:29:50 Step 4: Adding Intensity (The 20%), Key Terminology And Understanding Your Threshold Pace01:35:29 Digging Into Types of Intensity To Consider In Your Plan01:38:23 Coming Full Circle To That 80/20 Rule - Brining It All Together01:42:22 Use Case #1: Illustrating How We Get To 20%01:46:03 Use Case #2: Catching When an A Workout Does Not Make Sense01:47:15 Summary And Key Takeaways01:53:07 Looking Ahead To Part Two Of This Podcast: Specific WorkoutsTop 4 Takeaways1. Your Training Plan Wasn’t Written for You—So Make It YoursMost plans are generic. If you're not adjusting for your race, fitness, and schedule, you're following someone else’s roadmap.2. Understanding the Why Beats Hitting the PaceDon’t just follow numbers—know the goal. When you understand what threshold feels like, you can adapt without derailing your training.3. It’s Not Just Mileage—It’s the Ratio That MattersThe 80/20 rule works. Most of your weekly volume should be easy. Going too hard too often—even on low mileage—can set you back. We're ready to debate those who say otherwise.4. Know How You’re Wired (Fast Twitch? Slow Twitch?)Your physiology matters. Fast-twitch athletes fatigue and recover differently. Smart plans account for those differences.

00:00 Introduction to Fast Women and Alison Wade05:34 The Evolution of Alison's Relationship with Running07:52 The Impact of Community and Connection in Running10:19 Exploring the Podcasting Journey12:12 The Challenges and Opportunities Women Face In Coaching Especially In Collegiate Levels21:35 The Growth of Women in Professional Coaching27:26 Editorial Changes in the Fast Women Newsletter Required Over Time28:39 Covering Trans Athlete In Running Media33:22 Navigating Negative Feedback and Resilience36:56 Balancing Passion and Workload and Managing Burnout40:07 The Evolution of Fast Woman and Creating Engaging Editorial Content While Managing Social Media Dynamics51:54 What is better? Being best, first, or different? Navigating How We Flex Our Style To The Times57:02 The Balance of Making a Living, Finding Sponsors, and Journalistic Integrity01:02:47 Positive Trends in Running and Coaching01:11:56 The True Value of the Fast Women Newsletter01:20:53 Closing ThoughtsSummaryIn our first episode of Legwork, we sat down with Alison Wade—founder of the Fast Women newsletter and one of the most thoughtful voices in running media. We talked about how her relationship with running has shifted over time, especially as she’s navigated personal setbacks while continuing to spotlight the sport’s most compelling stories. We explored her decision to stay rooted in journalism in an age of content, and what it takes to remain authentic when everyone else is chasing clicks. From her reflections on burnout and creative sustainability to the evolving media landscape, Alison offered a clear-eyed look at what it means to keep going—not just when it’s rewarding, but when it’s hard.We also dove deep into the realities of coaching and representation, particularly for women at the NCAA and professional levels. Alison shared how she’s watched the industry change, why institutional structures still fail many female coaches, and how organizations like Wildwood Running and WeCoach are helping fill the gaps. Along the way, we touched on covering trans athletes with care, managing editorial choices under public scrutiny, and the challenge of staying principled while running an independent media platform. Through it all, Alison reminded us that being different—and being honest—still matters.Our Top 5 Takeaways1. Journalism Over HypeAlison’s not chasing clicks—she’s doing the work. Fast Women stands out by delivering real journalism in a content-churn world.2. Coaching Still Isn’t Built for WomenFrom the NCAA to the pros, women are still underrepresented in coaching—and the system isn’t set up to change that without serious reform.3. First, Best, or Different? She Chose “Different”Instead of trying to be loud or fast, Alison built something thoughtful and distinct—and that’s her superpower.4. Algorithms Are ExhaustingThe best content doesn’t always “win.” Social media rewards noise, but Alison stays focused on what matters, even if it doesn’t always perform.5. A Newsletter That Gets ItFast Women is more than race results. It’s curation with care, clarity, and a deep respect for readers who want more than just headlines.KeywordsFast Women, Alison Wade, running community, women in coaching, NCAA, podcasting, running media, female athletes, coaching challenges, sports journalism, running social media, content creation, running media, journalism, authenticity

00:00 Questions We Ponder00:51 What is podcast Legwork all about, and what types of conversations will we have?01:26 What does every episode of Legwork aim to achieve?02:03 When and where can you listen to Legwork?Every runner has had questions they didn't know exactly how to how do I evaluate a training plan actually life? What's the smartest way to in the heat? How do I get myself mentally through that last part of a race? And what does a crew really need to do and know when supporting an ultra marathon runner?We have those questions too! And as the owners of an apparel brand, as coaches and as members of the running community, we hear them all the time. How do you start and sustain a running club that doesn't just burn out after a season? What's the current state of women's running media and how do we make it better? And how can we support and hold on to more female coaches? Some of the most important work, whether it's the work we do as runners or as leaders that drive our sport, is not always visible.Legwork is a podcast that celebrates the unseen efforts that keep the sport of running moving forward. We go behind the scenes with club leaders, race directors, coaches, and scientists to explore the why and how of the work that makes running what it is.These are long form conversations that favor nuance over noise and intention over aesthetics. Because doing the work is messy and hard, but too often glossed over or made to seem easy. We're not here to deliver clickbait or sound bites. We're here to take our time, ask better questions and listen with curiosity.In every episode, we promise to bring you something practical, insightful, inspiring. Something that helps you think and run further and feel more connected to the work that matters, no matter who's doing it or where it takes place.We don't have sponsors, just us! And Bakline! It's where we've put in the work, building a brand, growing a community, coaching athletes and supporting great people and organizations. It's something we've built from scratch none of it has been easy. But that's exactly why we started this show, because the work that happens behind the scenes deserves more space, more credit and much more conversation.Episodes drop every other Tuesday wherever you get your podcasts.So subscribe to Legwork because working hard doesn't always mean being seen, doing the Legwork without shortcuts is the forward.