78: How to Run a 3 Days Stage Race? Talking with David Olsen

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MR78: In this week’s episode, I talked with David Olsen about ins and outs of running a 3 days stage race. As we are headed towards the 2017 Birmingham Stage Race, David is a great resource to give a lot of in-sight into running a stage race. David ran many Stage races around Southeast and has podium finishes on many of them. Great podcast to listen if you want to learn about stage race? Or how to prepared for the stage race?

In this episode, Greg and I talked about:
-David’s running back ground
-What is stage race?
-How to run Stage Race?
-How to run Birmingham Stage race?
-Much More

Music by: bensound.com

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77: Learn to Appreciate the Joy of Running: From 24 Hrs world Championships & Breaking Vol State 500k Course Record to Overcoming Overtraining Syndrome : Talking with Greg Armstrong

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MR77: In this week’s episode, I talked with Greg Armstrong. Even though Greg was a life time runner, he did not turn into ultra running till 2008. Ever since he turned into running Ultra, he has not looked back. He feels that he found his place in running. In recent years, Greg completed in the IAU 24 Hours World and European Championships for the Team USA, ran the Bad water 146 miles and vol state 315 miles in a back-to-back weekend. Through his running, he also founded Run4Water ministry. Great has a great story to tell us about his running journey.

In this episode, Greg and I talked about:
-Greg’s running journey
-Running ultra distance races
-Qualifying and running on IHA 24 hrs World and European Championships for Team USA
-Running Bad Water
-Break Vol State 315 course record
-Greg’s Run4Water ministry
-Much More

Music by: bensound.com
Photos by: Atsede Aemro-Selassie

Run4Water: http://www.run4water.net

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76: US Olympic Marathon Trial Disappointment to breaking State Records: Talking with Erica  Speegle

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MR76: In this week’s episode, I talked with Erica (Braswell) Speegle. Erica has been running for a long time with her biggest accomplishment was to qualify for the 2016 U.S. Olympic Marathon Trials. Due to many reasons, she had to drop out during the race. In this episode, you can hear Erica’s story about her Olympic disappointment and bounce back to set state records.

In this episode, Erica and I talked about:
-Erica’s running journey
-Training tips and suggestions
-Olympic trail
-Fast training and racing
-Coaching
-Much More

Eira’s Bio:
​Erica (Braswell) Speegle was born and raised in Birmingham, Alabama. She got her start running for Oak Mountain Middle School and running local 5k’s on the weekend with her dad. After a successful high school career at Pelham, she headed to Auburn University, where she was multiple times All-SEC on the track.

Since graduating from Auburn her focus has been road racing, with a gradual drift from 5k towards the marathon. She has recorded back-to-back top-20 finishes in Chicago – 2:46:53 (16th – 2012) and 2:45:23 (19th – 2013). She placed 10th in the 2013 California International Marathon with a time of 2:41:17, qualifying her for the 2016 U.S. Olympic Marathon Trials. She bettered her PR and achieved her 2nd 2016 Olympic Trials qualifying time by grabbing 10th place at the 2015 Grandma’s Marathon with a time of 2:39:34.

She coaches for Cadence Run Coaching(www.cadenceruncoaching.com) and her coaching philosophy is heavily influenced by her older brother, Jason Braswell. Jason is the owner of Big Island Running Company(www.bigislandrunningcompany.com) in Kailua-Kona, Hawaii, and has served as Erica’s coach for the last 10+ years.

PR’s
5k – 16:44
10k – 34:20
Half-marathon – 1:15:28
Marathon – 2:39:34

Music by: bensound.com

Podcast interview with Cary Morganhttps://Marathonruns – Mr42

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75: From a U.S. Olympic Trials Runner to on becoming a Trail Runner: A Running Journey of Scott Strand

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MR75: In this week’s episode, I talked with Scott Strand. For a long time, Scott has been a big part of running community here in Birmingham, AL. Over the years, Scott competed during multiple U.S. Olympic trials. Scott holds many local and national records on multiple distances. In recent days, Scott has started to race local trail races. It is great to follow Scott’s running journey from Olympic Trials to Trails.

In this episode, Scott and I talked about:
-Scott’s running journey
-Training tips and suggestions
-Scott’s involvements with local running community through TrakShak
-More

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Music by: bensound.com

TrakShak website: http://www.trakshak.com

74: To get good at running, you must train as much miles as you can: Talking with Ray “The K” Krolewicz

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MR74: In this week’s episode, I talked with Ray “The K” Krolewicz. Over the years, Ray has run more than 500 ultra marathons with many wins as well as US record for the 48 hour distance. His running journey brings a lot of wisdom to our running field. This podcast episode is full of training advice, stories, and more. Also, through Ray, we can get prescriptive on competitive running and racing since early years of running craze – especially ultra distance events.

In this episode, Ray and I talked about:
-Ray’s running journey
-Different Races Ray ran and running
-Some of his running advice and training tips
-More

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Music by: bensound.com

Facebook page: https://www.facebook.com/runningRaytheK/

73: Do NOT Be Afraid to Try Something where you will Fail: Talking with Gary “Lazarus Lake” Cantrell the Barkley Marathons Man

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MR73: In this week’s episode, I talked with Gary “Lazarus Lake” Cantrell. Gary is one of the founders of the Barkley Marathons – the world’s hardest ultra marathon. In 31 years, the Barkley Marathons produced only 15 finishers. Gary is also the race director of 5 other races which are the classic races of southeastern USA. He has been part of running community for 51 years. Over the years, Gary has gone from being a runner to a race director. This is great listen podcast where you get to learn in-depth about the Barkley Marathons – from directing the race, course, runners, challenges of the Barkley Marathons, and more from the man himself – Lazarus Lake.

In this episode, Gary and I talked about:
-Gary’s running journey
-Some of the races Gary direct
-History of the Barkley Marathons and toughness of its trail
-The Barkley Marathons, its community, and its runners
-More

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Music by: bensound.com

Wiki Link: https://en.wikipedia.org/wiki/Barkley_Marathons

72: From 275lbs Overweight Person to a Distance Runner: 170lbs weight loss Journey of Melinda Howard

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MR72: In this week’s episode, I talked with Melinda Howard. Once Melinda was 275 pound heavier. Over the year with the help of healthy diet and exercise, Melinda lost 170 lbs. Once she needed 24 hrs Oxygen support, now she is training to run a 100 miles race in December 2017. In recent years, she ran the London Marathon, the Berlin Marathon, and more. She has a lot of stories to tell us about her journey from couch to distance running.

In this episode, Melinda and I talked about:
– Melinda’s running journey from couch to ultra marathon
– Melinda’s weight issue and how she lost 170 lbs
– Running/training/not giving up
– More

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Music by: bensound.com

71: Racing at the Scenic City of the South – Chattanooga, TN: 7 Bridges Marathon & Beyond: Talking with Jay Nevans

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MR71: In this week’s episode, I talked with Jay Nevans. Jay is the race director for 7 Bridges Marathon as well as many races in and around the city of Chattanooga, TN and beyond. An endurance athletic himself, Jay help to manage/direct/time more than 105 race in a year. With years of experience, Jay works on bringing the first class runners’ experience in any given event.

Listen to complete podcast and get 20% discount code for the 7 Bridges Marathon events.

In this episode, Jay and I talked about:
– Jay’s race management journey
– The Scenic City of the South – Chattanooga , and its passion/growth of the multi-sports
– Ins and Outs of 7 Bridges Marathon
– How to manage a race
More

7 Bridges Marathon: sevenbridgesmarathon.com

Jay’s Bio:
Jay Nevans started timing and scoring results in high school. Cross country and track were his passion before college and then he transitioned to endurance mountain bike events and triathlons. As an eight-time finisher of the Leadville Trail 100, he aspires to earn the “big belt buckle” by breaking 9 hours.
He’s created numerous timing systems from Swimming Meet scoring to 12 Hours of the Hill of Truth lap times and counts. Now he is focused on getting the most out of ITS Disposable Chip timing system: instant results, web results, results by text, etc.

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Music by: bensound.com

70: Running – The Best Hope For Mankind: Talking with Coach Ken Harkless

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MR70: In this week’s episode, I talked with Coach Ken Harkless. Coach Ken has been a big part of the early running community building here in and around Birmingham. With years of experience, Coach Ken has a lot of life, running, training, and racing stories/tips to tell us. Even in 60+ years of age, Coach Ken still has a mind set of running, racing, and competing. Through his words, he describes his passion for running.

In this episode, Coach Ken Harkless and I talked about:
– Coach Ken’s running journey
– Running the best hope for mankind
– Training/racing over 50 years
– Evolution of running/racing since early years of running
– More

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Music by: bensound.com

69: Running 205 miles to Fight Childhood Cancer. Talking with Amanda Knerr and Greg Yaghmai


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MR69: In this week’s episode, I talked with Amanda Knerr and Greg Yaghmai. Amanda is the co-founder of Hope for Autumn Foundation – a 501c non-for-profit foundation which provides year round assistance to families, funding childhood cancer research, and raising awareness of childhood cancer. Greg is running Tahoe 200 Endurance Run Ultra (which actually is 205 miles) to fundraise for the foundation.

In this episode, Amanda Knerr, Greg Yaghmai and I talked about
– Hope for Autumn Foundation
– Amanda’s daughter Emily’s childhood cancer and journey to be a runner
– Greg’s running journey
– Running 200 milers
– Greg’s different types of training
– More

Enjoy the episode!

Music by: bensound.com

Hope for Autumn Foundation Website: hopeforautumnfoundation.org
Greg’s fundraising page: https://www.facebook.com/donate/10210859733921219/
Tahoe 200 Endurance Run Ultra: http://www.tahoe200.com

Background on Hope for Autumn Foundation:
In 2008, Travis and Anne Diggs held a small backyard crawfish boil to raise funds for a family friend whose child, Autumn, was battling cancer. The event was a success, and was held again in 2009. In 2010, the Diggs decided to benefit another family and were introduced to the Knerrs, whose daughter, Emily was battling cancer. The Knerrs were so grateful that they asked to be a part of the event each year, which continues to grow. In 2012, Hope for Autumn Foundation was founded by Travis Diggs and Amanda Knerr. The foundation has evolved from benefiting 1-3 families per year at the annual crawfish boil, which currently has grown to the size of 2500 attendees, to providing year round assistance to families who apply through the website, funding childhood cancer research, and raising awareness of childhood cancer.