The Marathon Running Podcast

I ran 2:56:03 at the Kiawah Island Marathon on December 10th. This episode is a recap of the race and discussion about the training leading up to it, as well as some thoughts on how I may train differently for the next marathon.

for more info on the Kiawah Island Marathon, here is a link:

https://kiawahresort.com/recreation/kiawah-island-marathon/

follow along on Instagram @marathonpodcast  https://www.instagram.com/marathonpodcast/

Contact me via email ( themarathonrunningpodcast@gmail.com  ) with any comments, thoughts, questions, suggestions for the show, etc.

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How has Japan produced so many great marathoners over the years? Nobby Hashizume helps us answer that question  with his vast knowledge of Japanese running history and his intimate understanding of the Arthur Lydiard method of training, which transformed Japanese marathoning in the early 1960s. Nobby went from being a high school athlete in Japan, to studying under, and living with Arthur Lydiard in New Zeland, to coaching for Hitachi Ltd. in Japan. He know lives in the US and runs Lydiard Training and Academy as well as Running Wizard training system. 

Nobby is hosting a training clinic in St. Louis MO November 11-13 - see link below for details:

https://www.lydiardacademy.org/lydiard-clinic

Check out Running Wizard training plans here: http://www.runningwizard.net/

Follow the show on Instagram @marathonpodcast

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John Davis is a PhD student in biomechanics at Indiana University. He's also an author and coach. Today John breaks down the science behind optimal marathon fueling. We discuss questions such as: how many calories does it take to run a marathon? How many of those calories are carbs? How many carbs can you realistically absorb during a marathon? What do different fueling products have to offer, and which is best for me? Is it possible to become "fat adapted" and avoid the need for fueling during the race? What are my electrolyte and hydration needs during a marathon? John brings his depth of experience and knowledge of the scientific literature to bear on all these topics and makes the complex physiology accessible to all runners in practical terms.

Check out John's website: https://runningwritings.com

Sign up for John's newsletter: https://runningwritings.com/news

Check out John's book: https://www.amazon.com/Modern-Training-Physiology-Long-Distance-Runners/dp/0615790291

Follow John on Twitter: @JDruns

Follow the show on Instagram: @marathonpodcast

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When Evan started running at age 25, he couldn't complete 1 mile without walking. 10 years later he ran his marathon personal best in 2:37:23 (6:00 per mile). In this episode he tells the story of how he's progressed using various methods, battling injuries and weight control along the way. And he's not done yet - Evan is currently planning to run California International Marathon this December and hopes to break 2:35:00. 

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Andy Jones, PhD is Professor of Applied Physiology at University of Exeter. As a youth he set the UK under 18 half marathon record in 1987 with a time of 1:06:55, a record that still stands today. After shifting his focus to academics, he began working with Paula Radcliffe as her personal physiologist, regularly testing her in the lab throughout her career, and advising on training. In 2006 he published "The Physiology of the World Record Holder for the Women's Marathon" in the International Journal of Sports Science and Coaching (link #1 below), in which he detailed Radcliffe's physiology test results over the years and explained the scientific underpinnings of her success. 

In 2016 Andy was chosen by Nike to lead the "Breaking 2" marathon project as primary scientific consultant. He was responsible for selecting athletes, coordinating with their coaches, and making recommendations on training and nutrition in the buildup to the attempt to break 2 hours in the marathon in May, 2018 in Gonza, Italy. During that time he worked closely with Eliud Kipchoge of Kenya, Lelisa Desisa of Ethiopia, and Zersenay Tadese of Eritrea as they trained for the event, traveling to their training camps for observation, and hosting them at his testing facilities in Exeter. Kipchoge finished the marathon in 2:00:25, the fastest marathon in history at the time.  Andy would go on to publish his findings from the project in the article, "Physiological Demands of Running at 2-Hour Marathon Race Pace." (see link #2 below)

In this episode we discuss Andy's personal running background, his work with world class athletes such as Paula Radcliffe and Eliud Kipchoge, and the key physiological factors that impact marathon performance. 

Andy has published over 300 original research and review articles and serves on editorial boards for multiple international journals in sports medicine and exercise science. He's also done some fascinating research into the benefits of beet root juice and supplements for endurance athletes. 

Find Andy on Twitter @Andybeetroot and on Instagram @andrewjones7370

1:   https://www.exeter.ac.uk/media/universityofexeter/internationalexeter/documents/iss/paula_ijssc_paper.pdf

2:  https://journals.physiology.org/doi/full/10.1152/japplphysiol.00647.2020

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I called my older brother John to help me make a plan leading into my 2nd road marathon this December. After my 2:59:58 at Grandma's in June, 2021 I have felt my biggest weakness was a bigger base of general volume. John agrees, but we discuss different methods of increasing volume, how and when to train at different intensities, and other ideas.

John, like me, is also a former NCAA D2 runner (and coach) who continued to train after college, running several half marathons under 1:12:00. 

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Al Carius started coaching cross country at North Central College in Naperville, Illinois in 1966. His program has won 19 Division III national championships, which is a national record across all divisions (I, II, III). He was named US Track & Field and Cross Country Coaches Association "Coach of the Century." Before coaching, he ran competitively at the University of Illinois where he was Big Ten cross country champion, and as a graduate student competed for the University of Chicago Track Club under legendary coach Ted Haydon. Al recently released a new book entitled "Run for Fun and Personal Bests" which has been his team's motto for over half a century. 

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Marty Liquori was the 3rd American high schooler to break 4:00 in the mile, and competed at the 1968 Olympic games, being the youngest to ever make the 1500m final. He went on to be ranked #1 in the world in both the 1500m and the 5000m. He is also the co-founder of Athletic Attic, one of the first running-focused retail stores in the United States which grew into a nationwide franchise. Marty has recently become a professional jazz guitarist and lives in Gainesville, Florida where he performs regularly.

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Learn more about Chris and his team here:

https://www.minnesotadistanceelite.com/

Find Chris on Instagram @coachlundo

Find Chris on Twitter @coach_lundo

Find the podcast on Instagram @marathonpodcast

Find the podcast on Twitter @marathonrunpod

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Connect with me on Instagram @marathonpodcast or on Twitter @marathonrunpod

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Follow McKale on Twitter @McKaleDavis for updates on her training and nutrition, also on Instagram @eatsciencerun

Find the podcast on Instagram @marathonpodcast and Twitter @marathonrunpod

McKale placed 30th at the Olympic Trials Marathon in February 2020 with a time of 2:38:20, and ran 2:34:36 at The Marathon Project in December 2020.  She is a mother, and a PhD in Nutritional Sciences as well as Registered Dietician, working full time as professor and researcher at Oklahoma State University.

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Find Ben and Northern Arizona Elite on Instagram @coachbenrosario1 and @naz_elite

Also on Twitter @BenRosario1 and @NAZ_Elite

The podcast is on Instagram @marathonpodcast

And check out nazelite.com as well as their Youtube channel: https://www.youtube.com/c/HOKANAZElite/featured

-- Ben's Bio as seen on nazelite.com  - - 

BEN’S STORY
Ben has been just about everything in the running industry; elite athlete, special events director for a big city marathon, running store owner, marketing director, elite athlete coordinator and of course…coach. His number one passion though, has always been the competitive side of the sport and he brings a healthy obsession for success to his role as coach/executive director of Northern Arizona Elite.

AS A COACH
Ben has coached everyone from third graders, to beginning adult runners to World Championship performers. His motivational skills and training knowledge have translated to success at every level. His work with the Big River Racing Team in Saint Louis produced three different Olympic Trials qualifiers; Shannon Leinert (800), Julie Lossos (Marathon) and Adam MacDowell (Marathon). He also led Canadian Stephanie Hood to top-11 finishes at the Boston (2:44:44) and Chicago (2:35:09) Marathons in 2008 as well as the Canadian Cross Country Title.

In his six+ years with Northern Arizona Elite, Ben’s athletes have won U.S. National Titles in cross country and on the roads at 10k, the half marathon, and the 25k, and a New Zealand National Title on the track. The team has been represented at the World Cross Country Championships in 2017 and 2019, the World Half Marathon Championships in 2014 and 2016 and at the World Track and Field Championships in 2015. His athletes have also competed at the European Athletics Championships, the Great Edinburgh International XC Meet, the NACAC Cross County Championships, the NACAC Track Championships, the Pan American Cup Cross Country Meet and the Pan American Games. In 2016, the team produced two sixth-place finishes at the Olympic Trials Marathon and two fourth-place finishes in the 10,000 meters at the Olympic Track and Field Trials. At the 2020 Olympic Marathon Trials, four HOKA NAZ Elite athletes posted top 20 finishes, including three in the top eight in the women’s race led by Aliphine Tuliamuk–the Trials Champion. At World Marathon Majors, HOKA NAZ Elite athletes have recorded 8 top-10 finishes including a sixth at Boston in 2018 and in Chicago in 2019, and a seventh at New York City in 2018 and Boston in 2019. Other top marathon finishes include a win at the Grandma’s Marathon in 2018 and runner-up finishes at the USATF Marathon Championships in 2015 and 2018.

AS AN ATHLETE
Ben was a Division II All American at Truman State University, before landing a spot on the Hansons-Brooks Distance Project team in 2003. There he became the youngest qualifier for the 2004 Olympic Trials Marathon where he finished 37th. He returned to his hometown of Saint Louis in the summer of 2005 and that fall finished second at the U.S. Marathon Championships at the Twin Cities Marathon. He ended his career with personal bests of 4:03 in the mile and 2:18 in the marathon.

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Bob Seebohar is former Director of Sports Nutrition for the University of Florida, and Sport Dietitian for the US Olympic Committee. He traveled to the 2008 Olympic Games as a Sport Dietitian for the US Olympic Team and the personal Sport Dietitian/Exercise Physiologist for the Olympic Triathlon Team. 

Bob has a bachelor's degree in Exercise and Sports Science, a master's degree in Health and Exercise Science and a second master's degree in Food Science and Human Nutrition. He is a Registered Dietitian, Exercise Physiologist, NSCA Certified Strength and Conditioning Specialist, and a High Performance Endurance Coach. Bob created the concepts of Nutrition Periodization™ and Metabolic Efficiency Training™ in the early 2000’s, and has worked with 15 different Olympians including Meb Keflezighi, and dozens of other professional athletes. He’s currently the owner of ENRG performance. 

enrgperformance.com

Follow Bob on Twitter and Instagram @bobseebohar

Follow the podcast on Instagram @marathonpodcast and Twitter @marathonrunpod

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Find Christina on Instagram @vergarachristina

In episode 10 Christina tells how she gradually went from being a recreational runner in her 20's to finishing 23rd at the US Olympic Trials Marathon at age 38. She also talks about her work as a registered dietician, and gives some practical wisdom on nutrition for athletes.

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Follow McKale on Twitter @McKaleDavis where she shares her running and eating habits. 

McKale has been running marathons since 2011 when she was in grad school, but finally broke through the Olympic Trials qualifying mark in 2019, 10 months after the birth of her daughter. Since then she's continued to improve and set a new personal best of 2:34:36 at The Marathon Project in December, 2020. And she's not done yet. 

McKale is a registered dietician, PhD in nutritional sciences, and teaches at Oklahoma State University. In this interview we talk about her progression as a runner, what led to her breakthrough, and she also shares some practical advice on eating well.

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Find  Iain on Twitter and Instagram @BYUIain

Iain Hunter is an exercise science professor at Brigham Young University.  After finishing running for BYU as an 800m runner, he went on to graduate school at Oregon State University where he studied biomechanics with a focus on distance running performance.  He continued running during this time and after returning to BYU as a professor, he was coached by Ed Eyestone to become a marathoner.  In 2009, he won the St George Marathon.  He has set age group records there 4 times.  His research and interest in running mechanics related to performance led to opportunities to work with USA Track and Field as their biomechanist for distance running and steeplechase.  He has been part of the Team USA staff for three World Track and Field Championships.  His four children followed in his love of running with his two daughters currently running for BYU.

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John interprets some of the key components of Renato Canova's training methods: fast long runs, long intervals, fartleks, and overall training modulation. 

Find John Davis's blog articles and links to the books he's written here:

http://www.runningwritings.com/

Follow John on Twitter @JDRuns

Follow John on Instagram @runningwritings   https://www.instagram.com/runningwritings/

Follow the podcast on Instagram @marathonpodcast   https://www.instagram.com/marathonpodcast/

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Nate Jenkins is perhaps best known for his unexpected 7th place finish at the 2008 US Olympic Marathon Trials. But many runners have followed him for years as he's meticulously documented  his training and racing online -  nateruns.blogspot.com - where he also goes into tremendous detail explaining his training philosophy, provides sample training schedules, and gives all kinds of behind-the-scenes stories and reflections from the perspective of a professional runner.

In this episode Nate answers some questions that are mostly in response to things he has written on his blog. If you're not familiar with Nate, I would encourage you to browse his blog and get a sense of what he's all about, since we don't directly touch on his background in this interview. Also, you can listen to him speak in great detail about his college running career, his transition to professional running, and his epic Olympic Trials performance on the Morning Shakeout podcast, episode 108, from April 20, 2020.

Additionally, if you're interested in hiring Nate as a coach, visit lowellrunning.com

For more extracurricular content, or to engage with me, follow the podcast on Instagram @marathonpodcast

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David Nieman is a professor at Appalachian State University, and director of the Human Performance Lab at the North Carolina Research Campus in Kannapolis, NC. He is a pioneer in the research area of exercise and nutrition immunology. Dr. Nieman has received more than $10.9 million in research grants and published more than 370 peer-reviewed publications in journals and books. He is the Editor-in-Chief of the sports nutrition section of the journals Nutrients and Frontiers in Nutrition, and sits on 10 journal editorial boards including Medicine and Science in Sports and Exercise, and the International Journal of Sport Nutrition and Exercise Metabolism. His publications have been cited more than 41,000 times. He is the author of nine books on health, exercise science, and nutrition. Dr. Nieman served as vice-president of the American College of Sports Medicine (ACSM), and two terms as president of the International Society of Exercise and Immunology. He has also run 58 marathons with a PR of 2:37. 

In this episode, Dr. Nieman answers a question I've been asking everyone - what is the best way for marathoners to approach the problem of limited glycogen stores and the challenge of adapting to higher fat utilization? He also talks about how to reduce inflammation, recover sooner after intense exercise, and dispels some myths about carbohydrates. 

Follow the podcast on Instagram @marathonpodcast for updates and other info.

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Matt McDonald finished 10th at the 2020 US Olympic Trials Marathon with a time of 2:12:19, and has a PR of 2:11:20 (Chicago 2019). He runs for the Atlanta Track Club Elite, and has been working full time in research since completing his doctorate in chemical engineering at Georgia Tech.

Matt talks about how his training and racing has progressed since graduating from Princeton, and tells his story of running the Olympic Trials. We also have a pretty detailed discussion on fueling for and during marathons, and Matt lends his expertise to explain things at the cellular level.

We end our conversation talking about upcoming races. Matt will be competing at the Michigan Pro Half Marathon on Wednesday Oct 28, and at The Marathon Project in Chandler, AZ on December 20th - which will be an elite-only race capped at 50 men and 50 women and will include many of the top finishers from the Olympic Trials. 

Follow Matt on Instagram @oldmcdonald93

Follow the Marathon Running Podcast on Instagram @marathonpodcast

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Follow Pete and Zap Endurance in Instagram @peterrea1  and   @on.zap.endurance

Also check out zapendurance.com for more info. Zap is not only an elite training center, but also offers running camps and retreats for runners of all ages and abilities. 

Since 2002 Pete has been Elite Athlete Coach at Zap Endurance in Blowing Rock, NC. He's coached over 3 dozen Olympic Trials qualifiers from the 1500m to the marathon. He ran at the University of Connecticut where he graduated in 1992. 

In this interview we cover a wide range of marathon training topics including long term scheduling/planning, specific types of long runs he uses at Zap, how to properly fuel for and during a marathon, and a lot more. 

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Follow the podcast on Instagram @marathonpodcast and on Twitter @marathonrunpod

Dr. Pate is Research Professor in the Department of Exercise Science in the School of Public Health at The University of South Carolina. He began as a professor at USC in 1974 and has held multiple administrative positions including Department Chair, Associate Dean for Research, and Vice Provost. Before working at USC, Dr. Pate earned his Master’s and PhD in Exercise Physiology from the University of Oregon. 

Dr. Pate started running competitively in high school, and he continued to train and race while completing his degrees and teaching. He has a marathon personal best of 2:15:20, which was at the 1975 Boston Marathon where he finished 7th. He qualified for and competed at the US Marathon Olympic Trials in 1972, 1976, and 1980. For over 20 years he served as President of the Carolina Marathon Association, which, under his leadership hosted the US Women’s Marathon Olympic Trials in 1996 and 2000 in Columbia, SC.

His areas of interest are physical activity and fitness in youth, the public health implications of physical activity, and the physiology of endurance performance. He has been a member of the American College of Sports Medicine since 1979 and served as its president from 1992-1995 during which time he coordinated the effort between ACSM and CDC to produce new official physical activity guidelines for Americans of all ages. The result was a groundbreaking article published by the Journal of the American Medical Association entitled Physical activity and public health. A Recommendation from the Centers for Disease Control and Prevention and the American College of Sports Medicine. He has since remained an authority on physical activity and public health and is currently Executive Director of The National Physical Activity Plan Alliance, as well as member of the Physical Activity Guidelines Advisory Committee for the US Department of Health and Human Services. His research has been supported by the National Institute of Health, American Heart Association, CDC, as well as many other health foundations, government agencies, and private corporations. His published work includes over 350 articles, 5 of his own books, and 27 chapters in other various academic books. 

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Jeff Milliman is owner of the Greenville Running Company in Greenville, SC. He is a 2 time NCAA National Champion, Georgia state marathon record holder, and member of the North Central College Athletic Hall of Fame. Jeff has been in the running shoe business for 40 years, and is a US patent holder in running shoe cushioning technology.  

In this episode we cover Jeff's background, marathon training, and shoe technology.

http://www.greenvillerunningcompany.com/

https://www.facebook.com/gvillerun/

https://www.instagram.com/gvillerun/p/6tRkISFhtU/

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