For The Long Run

Julia Kohnen is a professional runner for HOKA ONE ONE’s Northern Arizona Elite. In this episode, we talked about: -getting into running from a soccer background -being what she would consider a newer runner -earning an OTQ in her second marathon -her running dreams -what running means to her -gratitude and her intentional practice -pride and failure -the running community -what she hopes to gain with NAZ -what she hopes to contribute -consistency -and so much more! Follow along with her journey at https://twitter.com/julia_kohnen and https://www.instagram.com/juliakohnen5/ This episode is sponsored by Janji. As a local to Boston running apparel company, I’ve enjoyed seeing Janji grow over the years and their gear has only gotten better as time has gone on. I have a few pairs of both the AFO split and AFO middle shorts, and highly recommend them. Their singlets are super cool too. You can take 15% off all month with the code FTLR15. I hope you love them as much as I do!

Matt Bach is a triathlete, husband, dad and Director of Endurance Athletics for UCAN. In this episode, we talked about: -his pro triathlon journey -working on Wall Street while racing triathlon -working at UCAN -making your life an experiment -burnout and coming back from it -what he thinks about when things get hard -honoring his brother in sport and how he intends to make him proud -gratitude -chasing the “umeke” -what success means to him -why he’s focused on  -balance -being at peace in a race and getting great results -and so much more! Follow along with Matt’s adventures at instagram.com/ironmattbach and Ucan.co!  This episode is sponsored by Janji. As a local to Boston running apparel company, I’ve enjoyed seeing Janji grow over the years and their gear has only gotten better as time has gone on.  I have a few pairs of both the AFO split and AFO middle shorts, and highly recommend them. Their singlets are super cool too. You can take 15% off all month with the code FTLR15. I hope you lov

Emily Kraus is a runner, cyclist and sports medicine physician at Stanford. In this episode we talked about: -her start as a runner -her job as a sports med physician -how it overlaps -OTQ dreaming -her interest in women’s health -our run with Allie Kieffer -research she’s been a part of and collaborations with Megan Roche, Tracy Hoeg and other researchers -Western States 100 bone health project -stress reactions and stress fractures -bloodwork for athletes -low energy availability and RED-s -within day deficits -next steps to take if someone’s experiencing LEA (low energy availability) -what she’s proud of -and much more! Follow along with her adventures at instagram.com/emilykrausmd and her research at instagram.com/emilykrausmd_sportscience This episode is sponsored by Janji. As a local to Boston running apparel company, I’ve enjoyed seeing Janji grow over the years and their gear has only gotten better as time has gone on.  I have a few pairs of both the AFO split and AFO middle shorts, and highly reco

Katherine “KK” Fischer is a lover of life, lover of humans and really wants to squeeze the juice out of every day and make the most of it. In this episode we talked about:  -“squeezing the juice out of life” -running REALLY long and why she does it -how her Why has evolved over the years -what got her into running -ultra endurance events as a microcosm of life -testing her limits -“Not the prize, but the struggle” -A 100 mile run she did around her block -her race on the moon -growth mindset vs fixed mindset -her views on growth -and so much more! Follow along with KK’s adventures at https://www.instagram.com/kkfischer/ Thanks to @runjanji for sponsoring this episode. Their community called the Janji Collective was designed to provide an easy way for us as runners to help contribute to clean water projects worldwide. For the $50 membership fee, they’ll put $50 towards supporting these clean water project and you’ll get a sweet singlet (just select the $75 option and use code FTLR) as well as a discou

Aisha Praught Leer is a mid distance runner and Olympian representing Team Boss as well as Jamaica, living in Boulder, Colorado. In this episode, we talked about: -“Success isn’t finite” -the team model in running -Team Boss -what running means to her -balance -the importance of fun -balancing competition and friendship -what success means to her -her Olympic experience -margaritas -what she’s most proud of -intrinsic/extrinsic motivation -the fundraiser that Team Boss did in June -and more! Follow along with Aisha’s adventures at instagram.com/aishapraughtleer and https://twitter.com/aishapraught Thanks to @runjanji for sponsoring this episode. Their community called the Janji Collective was designed to provide an easy way for us as runners to help contribute to clean water projects worldwide. For the $50 membership fee, they’ll put $50 towards supporting these clean water project and you’ll get a sweet singlet (just select the $75 option and use code FTLR) as well as a discount for life and early access

Mel Lawrence is today’s guest on the podcast. Mel is a professional runner for Oiselle and Little Wing in Bend, Oregon. In this episode, we talked about: -her first run -her use of social media -what she’s proud of -balance -growth as a professional athlete -failure -working at PickyBars -being sponsored by Oiselle and coached by Lauren Fleshman -feminism -gratitude -her legacy -and much more! Follow along with Mel’s adventures at instagram.com/mellawrence29 and twitter.com/mellawrence29 Thanks to @runjanji for sponsoring this episode. Their community called the Janji Collective was designed to provide an easy way for us as runners to help contribute to clean water projects worldwide. For the $50 membership fee, they’ll put $50 towards supporting these clean water project and you’ll get a sweet singlet (just select the $75 option and use code FTLR) as well as a discount for life and early access to new gear!

Nickademus De La Rosa is a trail runner and coach living in Sedona, Arizona. In this podcast, we dove deep into mental health, therapy and also talked about suicide. We also talked about: -having heart surgery in 2018 -borderline personality disorder and how it impacts him -shame and self-loathing -chasing the hardest events and why -his relationship with running -understanding that relationships and ultrarunning were what he defined worth by -gratitude -what “you are enough” means to Nick -why he got out of bed today -destigmatizing therapy -his motivation for talking about therapy and mental health -running as a part of therapy but not the only form of therapy -his role models and how they’ve changed -and much more Follow along with Nick’s journey at https://www.instagram.com/ultrademus Thanks to Janji for sponsoring this episode. As a runner you know the importance of hydration, but you might not know that almost 800 million people lack access to drinking water. By working together, we can create viable s

Dana Bogan is a runner, fitness instructor and social worker in Boston, MA. Dana’s a friend I’ve known for over five years and it has been a pleasure to watch her grow over that time. In this episode, we talked about: -why she started running -being from an interracial couple -going from short distance to long distance -the pressure she feels related to running and racing -“what does running mean to you?” -her relationship with community -life as a social worker -mental health and the stigmas around it -depression and related thoughts -some of her amazing messages on instagram -her initial apprehension for doing the podcast -her racing goals (they’re a bit different yet AWESOME) -some of her role models and biggest supporters -success -and so much more Follow along with Dana’s adventures at instagram.com/strength.soul.sarcasm Thanks to Janji for sponsoring this episode. As a runner you know the importance of hydration, but you might not know that almost 800 million people lack access to drinking water.

Ben Rosario, the first guest of the podcast returns for his second episode to talk about the recent four year contract that Northern Arizona Elite signed with HOKA ONE ONE, of which he is the coach for. In this episode, we talked about: -why Ben thinks that the group training model is the best model for both athletes and sponsors -how it is a good deal for the industry overall -health insurance for pro athletes -recruiting and growth plans for NAZ Elite -“let the body drive the ship”  -adding additional resources to NAZ Elite and what that looks like -social media for athletes and how it’s a nearly necessary piece of the puzzle -Tommy Rivers Puzey and what he means to the team and Flagstaff in general -what he’s learned about himself in 2020 -how NAZ Elite has approached 2020 -balance as an athlete and coach -focusing on finding a sense of normalcy -and much more! Thanks to Janji for sponsoring this episode. As a runner you know the importance of hydration, but you might not know that almost 800 m

Erika Kemp is a pro runner who was born in Japan, born in South Jersey, now living and training in Boston, MA for the BAA High Performance Team. In this episode we talked about: -coffee, as she’s a formally trained barista -her entry into running -the recruiting process onto the BAA High Performance Team -what it felt like to have someone believe in her and her future skills -the Boston running community -training in 2020 -shifting goalposts with the Olympic Track Trials -racing the mile and 5k -failure -where she sees herself in 10+ years -what she’s most proud of -some reflections on consistent answers from other pros -her psychology background -and much more! Follow along with Erika’s training and adventures at instagram.com/imtinyrik and twitter.com/imtinyrik  Thanks to Janji for sponsoring this episode. As a runner you know the importance of hydration, but you might not know that almost 800 million people lack access to drinking water. By working together, we can create viable solutions and

This episode is with Mike Burnstein, one of the co-founders of Janji. Mike lives and runs in Cambridge, MA. In this episode, we talked about:  -joining the cross country team to try and make the basketball team -running in college and the team aspect that he loved -the D3 championships and how it led to the initial idea of creating Janji -starting a business as a college student -how Ben Rosario’s guidance played a factor  -taking a huge risk and where it led -coming away from The Running Event with 30 buyers for a product that didn’t fully exist yet -travel and community focus -a look into startup life -growth as a business -how the running apparel industry works -how 2020 has impacted how they operate -biggest lessons learned -balance -and much more! Follow along with Mike and Janji at instagram.com/runjanji! Thanks to Janji for sponsoring this episode. As a runner you know the importance of hydration, but you might not know that almost 800 million people lack access to drinking water. By working together

Klodian Mitri is a triathlete turned trail runner now living in Utah, born and raised in Albania who came to the US in the late 90’s.  In this episode we talked about: -being a parent in the time of COVID -traveling -living in Utah -going from being a triathlete to more of a dedicated runner -going from his first sprint tri on three days notice to Ironman Kona -the best “borrowing a wetsuit story” ever -his marathon goals -his community -his yearly bagel consumption -what he’s scared of Follow along with Klodian’s adventures and quest to meet Ryan Gosling at instagram.com/klodiangosling This podcast is sponsored by RAD Boulder. RAD stands for Real Athlete Diets, and is a Boulder based small business that supports a ton of amazing runners in the trail community. I’ve used their meal prep services for events in Colorado and the food is absolutely incredible.  They now offer a box available anywhere in the US that has some of their favorites, including a seed mix, an amazing vinaigrette, and if you’

Courtney Dauwalter is a trail and ultra runner from Golden, Colorado.  In this episode, we talked about: -her first run -diving right into her Why -what keeps her going -the Colorado Trail adventure -how and when she decided to seek medical assistance -hallucinations on the trail -trust in her crew -guidance on how to be a helpful crew member -going really long and why she likes the challenge -what she’s scared of -intrinsic vs extrinsic motivation -figuring out puzzle pieces -community -and so much more! This episode is sponsored by Addaday. I’ve been loving their BioZoom, a portable, myoacial release device, essentially a massage therapy gun.  In these times when I’m not able to see my chiropractor for ART and other manual therapies, the BioZoom definitely hits the spot… pun intended of course. BioZoom is designed to help with recovery and can target specific areas of the body in different ways with one of the five attachments designed for tissue specific treatments.  Quieter than the other t

Sydney Gidabuday is a professional runner living in Boulder, Colorado. His bio on the Tinman Elite website says, “Once trained so hard he couldn't feel his arms and legs, now he's a Tinman running 7:30 pace on his easy days. Went on a 140 mile bike ride… to hang out with a girl. He's not afraid of commitment, ladies. Born in California, raised in Tanzania, speaks Spanish,” and in this episode we talked through all of that! We also talked about: -his first run -experience as a D2 runner -his entry into professional running -what it’s like training with Tinman Elite -Tinman being an all-male team and what’s to come -hurdles and challenges he’s experienced since going pro -group training in 2020 -goals for 2021 -lessons learned from living in many different places -balance -overtraining and how he learned to back off -what it’s like training as a pro athlete in Boulder Follow along with Sydney’s adventures at www.instagram.com/sydney_gidabuday_

Lindsay Webster is a professional obstacle course racer living in Quebec, Canada.  In this episode, we talked about: -van life -being a pro athlete couple -motivation -getting into running -balance -training in 2020 -mental training -physical training for obstacle course racing  -OCR goals vs ultra running goals -the difference in prize $ between the two  -chasing FKT’s -Grand Canyon and Pemi Loop FKT -working with sponsors as a pro athlete -use of social media -taking chances and future goals post athletics -and much more! Follow along with Lindsay’s journey at instagram.com/lindsaydawnwebster This episode is brought to you by BeetElite. I was introduced to BeetElite ahead of the Spartan World Championships in Tahoe in 2017 due to the benefit of beets when at altitude.  I had been looking for a beet product that had a good taste, and have loved BeetElite’s powder mix ever since. Beets can enhance muscle efficiency by reducing the oxygen-cost of exercise, essentially making it easier

Meghan Slavin is a physical therapist and ultra runner who lives in North Phoenix. In this episode we talked about: -her first run (at 18) -pacing Western States to the finish line -the energy at Western States and her love for the trail community -her evolution into ultra running -what she loves about the hundred mile distance -Hole To Hump FKT (and being the first woman to complete it) -her motivation for doing it -the logistics of starting an FKT that involves a hike down to the base of the Grand Canyon -an epic story of the actual experience -what it was like realizing she had finished the FKT and still had to come down from the top of the peak -and so much more! This episode is brought to you by BeetElite. I was introduced to BeetElite by Amelia ahead of the Spartan World Championships in Tahoe in 2017 due to the benefit of beets when at altitude. I had been looking for a beet product that had a good taste, and have loved BeetElite’s powder mix ever since. Beets can enhance muscle efficiency by reducing

Amelia Boone returns for a highly requested second episode! Amelia is a trail runner, attorney and so much more, living in Golden, Colorado. In this episode, we talked about: -major life changes in the last couple of years -moving to Colorado during a pandemic -her love of Colorado and what has surprised her -if happiness should be the goal -“Why are you here?” -sponsors and racing decisions in 2020 -how she’d feel if races were cancelled for the foreseeable future -the “stick to running” comment  -more about her continued evolution and growth -FKT chasing -and so much more! Follow along with Amelia’s adventures at instagram.com/arboone11 and twitter.com/ameliaboone This episode is brought to you by BeetElite. I was introduced to BeetElite by Amelia ahead of the Spartan World Championships in Tahoe in 2017 due to the benefit of beets when at altitude.  I had been looking for a beet product that had a good taste, and have loved BeetElite’s powder mix ever since. Beets can enhance muscle efficiency

David Roche is back for his third episode, this time joined by Megan! A much more casual vibe, this episode sounded like the three of us were sitting around a table eating tacos. In this episode, we talked about: -podcasting and lessons learned -what it means to “shoot your shot” -tips for fueling and hydrating on hot runs -epidemiology (the topic of Megan’s PhD!) -comfort being “the ultimate illusion” -gravel biking -a ruptured hamstring and the recovery process (Megan) -lessons learned during COVID -a couple of spot on Kurt Vonnegut quotes -“You are always enough” -and so much more! Follow along with the Roches at instagram.com/meg_runs_happy / instagram.com/addiedoesstuff and twitter.com/mountainroche / twitter.com/meg_runs_happy This episode is brought to you by UCAN. If you know me, you know I’m all about personalization and not having a one sized fits all solution. That applies to training, nutrition in general, and nutrition for training and UCAN is another tool in the toolbox I’ve loved over the years

Kurt Decker is a trail runner who truly loves his state (Minnesota) and the emphasis on engaging in outdoor activities with the people around him. In this episode we discussed: -making his life all about community -switching careers to follow his passion -working in the running industry -his passion for running and being outside -running his first 100 miler in 2002 -racing western states in 2003 -running in the Grand Canyon in 2015 for his birthday -Twin Cities Running Company and the trail running scene in Minneapolis -what runners can do to help support their local running stores  -crosstraining/biking for fun -and much more! Follow along with Kurt’s adventures at https://www.instagram.com/mntrailrunner --- Support this podcast: https://anchor.fm/forthelongrun/support

Peter Bromka comes back for round two! Peter’s a runner, writer, dad and husband from Portland, Oregon. In this episode, we talked about: -his return to the podcast -why he’s the most referenced man on FTLR -running in 2020 and not being motivated to do a virtual race -motivation in general -living in Portland, OR during the protests -explaining the murder of George Floyd to his five year old son  -missing goals  -learning from a “failure” -OTQ standards and the differences with men/women -Tommy Rivers Puzey and their relationship -chasing big goals -his storytelling and ability to take us along for the ride -fall goals, both his and mine -and so much more! Follow along with his journey at twitter.com/bromka and instagram.com/bromka Peter's first episode was episode #10. This episode is brought to you by UCAN. If you know me, you know I’m all about personalization and not having a one sized fits all solution. That applies to training, nutrition in general, and nutrition for training and UCAN is anot