220. The 2021 New York City Marathon Episode, with 17x Finisher Richard White
Release Date: 11/04/2021
How ‘Coach of the Year’ Sean Brosnan Revolutionized Newbury Park’s Cross Country Team
The Strength Running Podcast
Coach turned around a struggling Newbury Park high school cross country team that hadn't qualified for a State Championship in 25 years. Soon, they had won three consecutive National Championships. How did he do it? Sean shares the psychological and physical strategies he used to instill belief, develop fitness, and build the bond between teammates. His all-in, often unorthodox approach, raised eyebrows but undeniably got incredible results. Himself a distinguished endurance runner, Sean was a collegiate All-American in both cross country and track and holds a personal best of 3:44.33 in the...
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The 7 Best Recovery Strategies (Learned From 15 Years of Coaching)
The Strength Running Podcast
What are the most effective recovery strategies for runners? In this episode, Jason distills his 15+ years of coaching and 27 years of running experience into the most important lessons about the recovery process. Hindsight is 20/20! For more on recovery, download our free and you'll hear advice from 9 elite athletes including Dathan Ritzenhein, Amelia Boone, and more. Thank you for listening and subscribing to the Strength Running Podcast! Thank you Previnex! After resisting most supplements for the better part of my life, I’m cautiously changing my tune. I’m now a Masters runner and in...
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How to Improve the 3 Running Thresholds (Z2, LT, and VO2 Max), with Phil Batterson, PhD
The Strength Running Podcast
Phil Batterson is a competitive runner, former running coach, and the founder of Critical Oxygen. Phil has a PhD in human bioenergetics and a love for all sorts of endurance sports, from rowing to track and field and ultras. His goal with Critical Oxygen is to teach athletes and coaches how to optimize their physiology to maximize endurance performance. This episode is important and is a repost of episode 330 from 2023. Phil breaks down some of the complex physiology behind the three different thresholds to make it more accessible, as well as providing practical ways to apply it in training....
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How to Create a Marathon Breakthrough: A Coaching Call on Massive Marathon Improvement
The Strength Running Podcast
Dan joins us on the podcast today: a runner who recently improved his marathon from 3:38 to 3:08. In this conversation, Dan shares what he did to improve by a massive 30 minutes over 26.2 miles. But what if he wants to keep going? What if Dan wants to run another 30 minutes faster and start flirting with a sub-2:40 marathon? We'll cover what training changes need to happen to break 3 and run a much more competitive marathon finish time. Thanks to Dan for coming on the podcast and sharing his story! More resources: Thank you Previnex! After resisting most supplements for the...
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The Path to Going Pro: How Annie Rodenfels Went from D3 to Elite Runner
The Strength Running Podcast
is a 7x All-American in the steeplechase and 5,000m, national champion, Drake Relays 3,000m steeplechase champion, and 2x Olympic Trials qualifier. Annie is also one of the few pro runners to come from a Division III school. In this episode, we discuss her path to going pro: The evolution of her career from college to now Her experience with the new pro team Meridia How she trains today (mileage levels, long runs, etc.) Her approach to double workouts in one day How she manages energy and caffeine for 8:30pm races A lot more! You can support her team Meridia by registering for their virtual...
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Inside the Science of Wearable Tech with Dr. Peter Tierney (Hardware, Metrics, & More)
The Strength Running Podcast
When you get a new smart watch, heart rate monitor, or other type of wearable, do you know how it will help your running, specifically? is a health and performance researcher, consultant, and coach who’s worked with many professional sports organizations across Europe. He joins us today to discuss the science behind wearable tech. We discuss: The wearable stack that Peter recommends Most important metrics to focus on Recommended hardware (specific products) What you can safely ignore Why the actual metric may not be as important as the trend over time Peter first joined the...
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Heat Training Q&A: How to Structure & Benefit from Heat Training
The Strength Running Podcast
Runners are heat training more often with saunas, hot tubs, and hot weather runs. How much do we need to realize the full benefits of heat training? What are the best options and how do we structure it into our training? In this episode, coach Jason Fitzgerald shares how to think about heat training from duration to frequency to type of heat training. Resources: article Thanks Boulderthon! is a top 10 race in America according to USA Today and one of the best fall marathons according to Runner’s World. With a 5k, 10k, half marathon, and marathon, Boulderthon offers an...
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Dr. Phil Skiba on Breaking2, How to Build Critical Power, and the Secret to a Fast Kick
The Strength Running Podcast
Dr. Philip Skiba is a physician, performance consultant for the Breaking 2 project, coach to dozens of world class athletes, and author of . Phil is a world-class expert on running physiology and how to race faster. His groundbreaking research into Critical Power, Critical Speed, and the "W Prime" model of fatigue help the best runners in the world plan their training. And the best coaches seek him out for guidance. In this conversation, we discuss: How to determine and improve your "critical speed" His work with Avelo (get your pair of !) The under-discussed "battery" of speed...
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American Record Holder Keira D’Amato on Setbacks, Being a “Bulldozer,” & Fun Running
The Strength Running Podcast
holds the American record in the 10-mile and is the former half-marathon and marathon American record holder. Her new book, , is now available for preorder. She was a 4x All-American at American University in both Cross Country and Track but took about a decade off from running seriously in her 20's and 30's. Keira joined us on the to discuss her comeback to running. Now, she's back to discuss what that comeback looked like and how she made it happen. Keira and Jason discuss: Her mental relationship with running How it felt not being able to jog to the end of her street...
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Olympian Colleen Quigley on Injuries, Triathlon Misadventures, and Her New Pro Track Team Meridia
The Strength Running Podcast
Colleen Quigley is a 2016 Olympian, steeplechaser, and former model. She accepted a full scholarship to Florida State University, where she became a nine-time NCAA All-American and a 2015 NCAA Champion in the 3000-meter steeplechase. Colleen went on to compete in the 2016 Summer Olympics in Rio, finishing 8th in the 3000-meter steeplechase. She is also a current world record-holder in the 4x1500-meter relay, set in 2020. In this episode, we discuss Colleen's: Recent training and the types of workouts she's doing Current battles with injuries Brief stint as a triathlete New athlete-owned pro...
info_outlineThe New York City Marathon is the largest marathon in the world, and its unique course makes it a bucket-list event for many runners.
When it comes to navigating the logistics of the New York City marathon, there are few people who know it better than Richard White. Richard is a fixture of the NYC running scene and a 17-time finisher of the race. After more than 4 decades of racing, Richard will be going for his 18th NYC finish and his 60th marathon finish this weekend.
Richard is passionate about the race itself as well as its history, and he’s an invaluable resource on all aspects of the NYC Marathon. In this episode he’ll let you in on some of the useful tricks he’s learned from his 17 NYC finishes, including:
- How to segment the course to make it more approachable.
- Making the most of the energy from other runners and spectators.
- COVID-related changes that make this year unique.
- Tips for tackling the most challenging parts of the race.
- The physical, mental and emotional aspects of the course.
- Suggestions for navigating the post-marathon crowds.
Richard’s familiarity with the course provides so many useful ways to navigate the New York City marathon, whether you’re a new or seasoned marathon runner. In our conversation we discuss:
- How knowledge of the course details will help you run a smarter race
- The importance of managing your effort in the early miles
- How to approach the 3 most notable hills on the course at miles 1, 14 and 23
- Digging deep and using mental strength to help you through the final hill on 5th Avenue
- Breaking up those last 10 miles into manageable chunks
- Why expecting the worst is sometimes the best strategy!
Whether you’re running the New York City Marathon this year or plan to in the future, this episode is full of useful insider information you won’t want to miss!
Thank You InsideTracker!
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Thank You Athletic Greens!
Thank you to our newest sponsor, Athletic Greens! They are a health and wellness company that makes AG1. This is a category-leading greens mix that has 75 vitamins and minerals, prebiotics, probiotics, antioxidants, and adaptogens.
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