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Dec 15, 2016
At age 47, Rose Coleman took up running and decided to go big: train for a marathon. Since that day about six years ago, this mother and grandmother has racked up an impressive number of races -- 8 marathons, 70 half marathons, countless 10Ks and 5Ks -- and has also delved into the world of obstacle races (Tough Mudder, warrior runs and Spartan races) as well as relay races; for the past three years, she has served as captain of a team of women running The Fred, a 200-mile relay race here in Michigan. Rose joins Heather in the studio to talk about her athletic journey that began after moving to northern Michigan from Florida as a single mom. Rose, who is also a mountain biker, has big plans for the future, too: Ironman Louisville, Kentucky in October 2017. (She's been swimming in the pool a lot lately and is killing it!) No matter where you're at in your own running journey, hearing this 53-year-old talk about how running alleviated stress in her life and her favorite kinds of adventures (and what she's learned along the way) is sure to inspire. It's also a reminder that no matter how old we are, it's always a good time to give running a try!
--
Heather Johnson Durocher
Writer/Editor/Publisher/Podcast Host
Michigan Runner Girl ~ In a state of motion
Dec 10, 2016
When you're a runner, injuries can happen. You might be injured now (we feel your pain, physically and mentally!) or you may have been injured in the past and know all too well what it's like to be sidelined for awhile. In this episode from the archives, Heather talks with Suttons Bay runner Krista Scott, a physical therapist, and Dena Johnson, a certified athletic trainer, about common runner injuries -- why they happen and what we can do to treat them. Dena, who was training for her first Boston Marathon at the time of this recording, has 20 years experience in the outpatient physical therapy setting. She is the clinic director at ATI Physical Therapy Traverse City West and the Running Institute. Krista, a former competitive swimmer and three-time Boston Marathon finisher, is a physical therapist and former clinic director for ATI Physical Therapy in Suttons Bay. All three women talk about different aches and pains they've dealt with throughout their running journeys, and also what has helped them get back out on the roads and trails. ATI Physical Therapy is a nationwide physical therapy business with locations throughout Michigan.
Dec 3, 2016
You may know of Epic Races, the Ann Arbor-based race management company, for their well-known Detroit Women's Half Marathon, 10K and 5K on Belle Isle each September and Tri Goddess Tri, a beginner-friendly triathlon held at Waterloo Recreation Area in June. But did you know this company also is behind a slew of southern Michigan road, bike, swim and ski races that take place throughout the year? Eva Solomon, who founded Epic Races in 2008 (Tri Goddess Tri was the inaugural event, held for the first time in 2009), joins Heather on the show to talk about the numerous events Epic Races is helping put on in the coming year. The timing of their conversation aligns with online registration opening this very week for 2017 races. You'll learn all about Epic Races' larger, more well-known races (how they've changed over the years, what's to come in the new year) and also details on races like the Frosty Ski Fest Weekend in January in Brighton, Swim to the Moon 5K and 10K in August, the Waterloo Gravel Road Race in March and several others. Eva also shares what's been going on with her own personal running and athletic pursuits (she opens up about a long-standing injury and how she's coping), and what she's looking to accomplish in 2017.
Link: epicraces.com
Nov 26, 2016
Kevin Fowler had an idea for a very different kind of team trail racing experience--a race that would allow four runners with varying distance preferences to race together who might not normally have the opportunity to race together. Strategizing pace, as a team, also would be a key component of his race. The end result: the Mid-Michigan Ultra Team Trail Race, also known as MUTT, that takes place each June in Harrison, Mich. Kevin joins Heather on the show to talk about this race that takes place on trails and starts and finishes at Mid-Michigan Community College. Kevin, who started running a decade ago, is a marathoner and triathlete -- his first marathon was in Grand Rapids in 2007 and he's completed 30 triathlons, including an Ironman. This trail lover at heart talks about what led him to start the Mid-Michigan Ultra Team Trail Race in 2014, how exactly it works (hint: it's NOT a relay), how it quadrupled in participation in 2015, and what runners can expect for the 2017 event, which is set for June 17. Kevin also shares a special race discount code for listeners, and offers up details on another race he's involved with, the Snow Moon Trail Run, an evening race in February, 2017 on Midland City Forest trails.
Link:
Mid-Michigan Ultra Team Trail Race: muttrace.com
Nov 18, 2016
Heather and co-host Mike Moran are on-site at last weekend's Great Beerd Run 5K for this show. The event, held Saturday, Nov. 12 on the grounds of the Grand Traverse Resort and Spa, celebrates all things beards (natural and otherwise) and Michigan beer. Runners show up donning beards of their own making -- and beards that they carefully crafted themselves (race swag includes your own knit beard cap and a bottle opener finisher medal). Three breweries are featured at this untimed fun run: Right Brain Brewery in Traverse City, Shorts Brewing Company in Bellaire and Beards Brewery in Petoskey. This Michigan craft beer makers not only part of the post-run festivities, they also offer up tastings on the course. Heather and Mike talk with race director Kelly Yauk pre-run, sharing the race atmosphere and vibe, and then post-run, runner and brewer Jeff Houser joins in the conversation to talk about his love of the Great Beerd Run (he's won it a couple of times in the past, though this year he took a different approach to the event). The guys' interest in wooden ships also comes up...hear how they all try to bring it back to running and beer. It's an interesting and fun show, to say the least -- and there's even some live music in the background.
Links:
Great Beerd Run: http://thegreatbeerdrun.com
Right Brain Brewery: http://www.rightbrainbrewery.com
Shorts Brewing Company: https://www.shortsbrewing.com
Beards Brewery: http://www.beardsbrewery.com
Nov 12, 2016
Thanksgiving is just a couple of weeks away, which means delicious food and family time--and racing! Turkey trots and Thanksgiving-themed runs take place all across Michigan, with some starting this weekend and many others happening on Thanksgiving morning. Heather shares her family's tradition of running their local turkey trot, the Traverse City Turkey Trot 5K (there's also a 5-mile option), and is joined by northern Michigan runner and race director Michelle Elliott to talk about this year's event that starts and ends at Thirlby Field. You'll also hear from Jenae Schultheiss, race director of the Gobble Wobble, a fun run now in its 9th year that raises funds for area children. The show's regular upcoming race segment highlights turkey trots and includes a few race discount codes. Also featured on this show: an upcoming pre-order holiday sale on MRG clothing AND save-the-date info on the 2nd annual Michigan Runner Girl Weekend taking place up north this coming spring.
Links:
Traverse City Turkey Trot: http://www.tcturkeytrot.com
Nov 7, 2016
As we near the holidays and the end of 2016, you might be thinking about your race calendar in the coming year -- and making plans for a race in another city or state. Heather is joined by Michigan Runner Girls Kelly Yauk (a regular on the show) and Coryn Briggs, both of whom enjoy traveling for running events, to talk about destination racing. Kelly is fresh off her latest destination racing adventure -- running a half marathon through California's majestic redwoods! -- and she talks about the planning that went into this 10-day trip out west with her husband Chris, who ran the race's 5K. Coryn, who happened to be out in California with Kelly for a few days (they attended an industry conference together) talks about finding some time to run the hills of San Francisco together. Coryn goes on to share her experiences traveling to Chicago for the Rock 'n' Roll Half Marathon this past July (things got interesting when a storm came rolling in) and to Grand Rapids for Gazelle Girl Half Marathon earlier in the year. All three runners offer up been-there, done-that advice, tips and tricks for making the most of your race trip, including the importance of making restaurant reservations ahead of time, finding the best lodging, and pre-planning (don't forget your race fuel and go-to pre-race breakfast!) to ensure a memorable and seamless destination race experience. Also on this week's show: news about next week's Great Beerd Run at the Grand Traverse Resort and Spa, and the different ways to enjoy Traverse City Beer Week, which kicks off the day before this race and continues through Nov. 17, 2016.
Links:
Great Beerd Run: thegreatbeerdrun.com
Traverse City Beer Week: https://www.traversecity.com/tcbw/
Oct 28, 2016
Heather introduces Amy Bailey, a mother runner in Green Bay, Wisconsin, on this week's show. Amy, who previously lived in the Lansing area for six years as an Associated Press reporter, is among the essayists who contributed to the book Tales from Another Mother: Triumphs, Trials, Tips and Tricks from the Road. This is actually how Heather and Amy met last year -- Heather contributed an essay to this 2015 book as well -- and the two became fast friends given their multiple running and writing connections. As a reporter and then editor for 15 years, Amy has always been a writer, but she didn't write about running until 2009. She only started running a year before that -- a few months after her son was born. Since then, though, she has done a handful of half marathons in each of the past several years. She's regularly running 4 to 5 miles a day on some of the nearby trails. Amy, who is a member of the Oiselle Volee ambassador program, talks with Heather about her love of running in Wisconsin and the midwest. Our neighboring states -- with a shared Great Lake -- are home to a growing number of awesome races and running communities, and Amy and Heather talk about how it's an exciting time to be a runner in the midwest. As the newest contributor to MichiganRunnerGirl.com, Amy will be exploring this very topic as she shares the races and places she loves running here in our beautiful region of the country.
Links:
Follow Amy Bailey ...
Twitter: @Amy_Bailey
Instagram: amy_bailey
Tales from Another Mother: Triumphs, Trials, Tips and Tricks from the Road: http://anothermotherrunner.com/2015/04/01/tales-from-another-mother-runner-thurday-amy-bailey/
Oct 22, 2016
Thousands of women across Michigan, the midwest and beyond have taken to wearing a bright-colored flower in their hair while racing -- a symbol of what running has come to mean to them. Each flower -- 13 varying colors -- represent "different reasons, stories and purposes behind why we run." This community and movement, which began four years ago in Marquette, Michigan, is known as Fellow Flowers. Longtime friends Tori Sager and Mel Charbonneau are the co-founders of Fellow Flowers and join Heather on the show to talk about their running journeys and how their passion for women and running led them to become business partners and creators of a community that has touched more than 25,000 women across the country. Mel and Tori are both former collegiate athletes who came to running later in life. They ran their first half marathon together in Green Bay, Wis. "We always say, I think the universe knew something we didn't that day," Tori says of that race experience with Mel. A seed was planted when they crossed that finish line, they say, and years later, to celebrate her birthday, Tori and 13 of her friends (including Mel) "ran with flowers in our hair -- it was the 'infamous flower race.' There were amazing stories that came out of that day ... the flower was a symbol of connection and of our 12-week journey and what that meant to us." Mel, Tori and Heather talk about the reasons women run and how our individual "why I run" stories ultimately connect us to one another. Mel and Tori also share what it's like to operate a business together while living in two different cities -- Tori lives with her family in Marquette while Mel and her family reside in Madison, Wis. -- the growth Fellow Flowers has experienced since its inception, and the exciting plans for future adventures within their community.Link: fellowflowers.com
Oct 13, 2016
Some 250,000 people participate in runDisney events in Orlando, Fla. each year (more than half of these runners are women), and most make the journey to Walt Disney World not just to race but to also enjoy a fun-filled vacation at Disney theme parks. Michigan runner and writer Megan Biller is one of the many who share a passion for these races. In addition, Megan is the author of Magical Miles: the Runner's Guide to Walt Disney World, a tour book that guides families through all the aspects of a runDisney event, including resorts, restaurants, the races and more. Megan joins Heather on the show to talk about how she started running within the past 10 years, why she loves Disney races so much, and why she decided to write a book to help other runners make the most of their race experience in "the most magical place on Earth." Megan has run numerous runDisney events, including the Dopey Challenge, an event featuring four race distances totaling 46 miles in one weekend. Megan also co-hosts a Disney-themed podcast, Let's Run Disney.
Links:
runndersguidetoWDW.com
Oct 8, 2016
Well, we did it! Team MRG -- 12 women from Traverse City, Northville, East Lansing and Kalamazoo -- crossed the finish line (all together!) of the first-ever Reebok Ragnar Michigan this past Saturday at the Open Space in downtown Traverse City -- 29 hours and 40 minutes after starting this12-person relay race 200ish miles away in Muskegon. What an adventure! Heather is joined by five of her teammates in re-living this epic running experience. The girls give all the details (well, most of them anyway -- "what happens in the van, stays in the van," after all!) of their two-day trek on the west side of Michigan, on country roads and along the Lake Michigan shoreline. More than 150 teams participated in this inaugural Michigan race. Team MRG talks through the logistics of accomplishing such a feat, and also offers tips, tricks and reflections on what it was like to be in a van together, cheer one another on (cowbells and lots of "woos!"), run during the night, and complete three different legs of running on little sleep. If you've ever wondered what it would be like to try a Ragnar -- and become a "Ragnarian" -- you'll definitely want to tune into this show. Heather also makes a call-out for listener experiences -- we'd love to share your Ragnar story on an upcoming podcast.
Link: runragnar.com
Sep 30, 2016
This year marks the 5th anniversary of the Farmland 5K Run and Free For All Bike event held each December on the east side of Traverse City. Lisa Taylor, high school cross country coach, frequent podcast guest/co-host and founder of this race, joins Heather in the studio to talk about Farmland, which takes place on Saturday, Dec. 3. Together, they talk through the top 5 reasons for signing up for this race. These touch on the time of year it takes place (no matter the weather -- lots of snow or extremely cold -- it still goes on), the cool swag and post-race party runners and cyclists get to experience, the unique cross country terrain and cycling-run combo components, and lots more. Come north this early-winter (lodging rates in the Traverse City area this time of year are lower) and join Heather and Lisa at this super-fun December race. (Heather might even be giving the run-bike combo a try...just maybe.)
Link: FarmlandTC.com
Sep 22, 2016
Kona Running Co. is known for its numerous races held throughout the year in Michigan, and two upcoming events are featured on this week's show. Marathoner and longtime runner Alan Whitehead, owner of Kona Running Company, joins Heather on the show to talk about the Wicked Halloween Run 10K, 5K & Monster Mile on Sunday, Oct. 30 in Plymouth -- billed as the "largest Halloween run in the state" -- and the Kona Chocolate Run 10K, 5K & Cocoa Mile on November 20 in Plymouth, an event now in its fourth year and known as "Michigan's largest chocolate party." Heather and Alan also talk about Kona Running Co.'s two running speciality stores, in Canton and West Bloomfield; Alan operates these in partnership with Road Runner Sports. Thousands of runners come out for both of these fall racing events -- some 3,800 at the Wicked Halloween Run, many in costumes, an about 5,500 runners at the Chocolate Run. Alan shares what runners can expect to experience at both of these races (sweet swag and delicious post-race food are things Kona Running Co. races are known for).
Links:
Kona Running Company: http://konarunningcompany.com
Kona Chocolate Run: http://www.konachocolaterun.com
Wicked Halloween Run: http://www.wickedhalloweenrun.com
Sep 8, 2016
You've likely visited northern Michigan's Sleeping Bear Dunes National Lakeshore, either as a kid or with your own family, but have you run this area known nationally (and beyond) for its scenic beauty? The Sleeping Bear Marathon, Half Marathon & 5K, held each October, is an opportunity to explore the Lakeshore on foot. Endurance Evolution is behind this race, which for the first time sold out this year. (But don't fear--there's still a chance for you to run this race! Keep reading for details...) Joel Gaff, race director and founder of Endurance Evolution, joins Heather in the studio to talk about this year's event, which starts in Empire, on the shores of Lake Michigan. The marathon and half marathon courses take runners along the incredibly beautiful Sleeping Bear Heritage Trail, while the 5K course is in the quaint village of Empire. All races finish at the same spot at a Lake Michigan beach. Celebrate your race with fellow runners (and Short's beer), then wander over to the nearby Empire Hops Festival. Heather announces a special giveaway -- two free race entries -- during the show, so if you haven't been able to sign up, or you're on the waiting list, be sure to enter the Facebook giveaway.
Link: endurance evolution.com
Sep 1, 2016
Registration gets underway this week -- Sept. 1! -- for the 2017 Gazelle Girl Half Marathon in Grand Rapids. This annual race tradition, set for Sunday, April 23, 2017, has added a 10K option to its roster of events. Now, runners can choose to take on the 5K, 10K or half marathon. Thousands of female runners take part in Gazelle Girl each spring, with the event raising tens of thousands of dollars for area charities. Runner Holly Visser is the event's new race director and she joins Heather to talk about the 2017 event organized by Gazelle Sports. Holly is a longtime runner who has been involved with the Gazelle Girl event since its beginning in 2013. More than 3,500 runners ran at Gazelle Girl this past spring -- 700 of them were running their very first race ever. Holly talks about why this race is so important to so many women from all around the state and the significance of involving local non-profits. She also shares what this sport means to her personally, her goals as race director, and what she's looking forward to running-wise this fall.
Links:
Aug 25, 2016
Three ultra runners -- Jeff Gaft, Dan Oberski and Erika Kuhnle -- join Heather to talk about their love of running long distances...super long distances. These Michigan runners each have their own stories of how they got interested in running ultras (defined as any distance longer than a marathon, or 26.2 miles) and what keeps them going back for more. Jeff, who is a longtime store manager with Running Fit in Traverse City, began running in 1976 when he was 20 years old and has completed no fewer than 75(!) ultras in the years since. Dan Oberski, a father and high school principal, began running just a few years ago, but discovered he especially enjoys the challenge (mental and physical) of taking on ultras. Erika, a triathlete as well as an ultra runner mother of two, talks about working her way toward a 100-mile race. The trio of runners share great tips about what makes for the optimal ultra running and racing experience (you'll probably be wanting to eat a Snickers candy bar after hearing Dan talk about his favorite way to re-fuel during a race) and they also talk about good first-timer ultras and memorable races they've all experienced. If you've ever thought about going the distance and trying an ultra, these runners' perspectives are sure to leave you inspired -- and ready to sign on for this kind of endurance event. Speaking of which, this episode's race segment is dedicated entirely to upcoming ultras this fall and winter in Michigan.
Aug 24, 2016
Runners have several opportunities each year to cross the Mackinac Bridge on foot, and the Mighty Mac Bridge Run 10K is one of them. This race, which has been an 11K in the past, takes place Saturday, Sept. 24, 2016. Runners meet in St. Ignace on race morning and then are shuttled across the Mighty Mac for the start on the southern side of the Bridge, in Mackinaw City. (There will be some awesome photo opps here at Colonial Michilimackinac, with amazing up-close-and-personal views of the Mackinac Bridge.) Runners will then travel north across the Bridge and finish in St. Ignace. Quincy Westhuis, assistant director of the St. Ignace Visitors Bureau, joins Heather on this special bonus episode to talk about this event -- and share cool information about the experience runners can expect when they sign on for this 10K. (Great discounts from local businesses and restaurants, the night before the race and also on race day.) Quincy also shares some interesting facts about the St. Ignace area, including must-see attractions and one historical fact that surprised Heather.
Links:
St. Ignace Visitors Bureau: www.stignace.com
Race registration: http://www.saintignace.org/event/mighty-mac-bridge-race/
Aug 18, 2016
In this special three-segment episode, Heather explores the idea of following your heart -- literally -- when running. She talks first with Michigan Runner Girl Lisa Payne Kirker, a New Era, Mich. runner, blogger and mother of two, who decided to try heart rate training this summer. She shares her motivation for giving this method a try, the races she planned to train for using her heart rate monitor, and what it feels like to sometimes be running a 16-minute mile (she's typically a 9:30-10:30 min/mile runner) as part of this new-to-her training. In the second segment, Coach Lisa Taylor joins Heather in studio to demystify heart rate training -- what does it mean exactly, why runners are considering it, and the potential benefits of following this kind of training plan. Finally, in segment three, Heather circles back to Lisa Kirker -- several weeks after their initial conversation -- to hear how her running has changed and her training evolved as a result of monitoring her heart rate while exercising.
Link:
Lisa Kirker's blog Run with a Happy Heart - http://runwithahappyheart.blogspot.com
Aug 10, 2016
Round up a group of friends to run along the shores of Lake Michigan, starting early on a Friday in one city and finishing Saturday in another...Keep going on little sleep, through the night and traversing all-new running territory. Sounds interesting and memorable, right? Maybe a little crazy, you're thinking. Talk with experienced "Ragnarians" -- runners who have experienced a Ragnar Relay -- and they'll tell you it's these things and a whole lot more. Heather, who will be participating in her first Ragnar Relay this fall, gets the scoop on all things Ragnar during this episode. She talks with Jonathan Jarrett, who is with Ragnar Events in Salt Lake City, UT, about the inaugural Reebok Ragnar Relay Michigan this Sept. 30-Oct. 1. The race starts in Muskegon and ends in Traverse City. Reebok Ragnar Relay Michigan is a magical combination of fall colors, sugar sand beaches, massive dunes and wild Ragnarians. Teams of 12 or 6 will start the 200-ish mile relay in charming Muskegon where runners speed past historic ships and lighthouses with a van of teammates cheering them along each leg of the course. Teams make their way past apple orchards, cherry blossoms and rolling hills painted in vibrant autumn hues. As the sun sets, runners continue their relay through the night as a starlit sky and bouncing line of headlamps brighten the way. Gulps of crisp October air propel runners on their final miles to the finish line in Traverse City – home to some of Michigan's finest wineries and the sapphire blue Grand Traverse Bay. A Ragnar wouldn't be complete without a finish line party, hunky finisher medal and stories to tell for years to come. Find out what it means to find your #innerWILD and mark your running calendar for Sept. 30- Oct. 1. MRG Podcast listeners can use a special code to save $100 off their team entry. Team captains get a free pair of Reebok shoes.
Links:
Reebok Ragnar Relay Michigan:
Aug 4, 2016
Rob Swartz was an accomplished runner and triathlete when he was diagnosed with a rare brain disorder -- a disease that led him to the Mayo Clinic in Rochester, Minn. where he endured numerous tests and brain scans, met with neurologists, and underwent a brain biopsy. Doctors concluded that he had Chronic Microglial Encephalomyelitis, a condition he shared at that time with just six other people in the United States. The disease causes swelling of nerves, which then causes the body to shut down system after system. Rob went from participating in as many as 14 races in one year to being confined to a walker for three months. Rob joins Heather in the studio to share his story. Today, he has fought his way back to the active lifestyle he and his wife have always enjoyed together; this spring he ran the River Bank Run 25K in Grand Rapids as well as the Charlevoix Half Marathon. Following his diagnosis, Rob started Team Lucky Seven, a non-profit organization that enables athletes to help raise funds for research of neurological disorders. Rob and Heather talk about this organization and its role in the race Rob founded in his town of Boyne City -- the Boyne City Triathlon. This race takes place over Labor Day weekend each year. Rob shares all the details of this Sunday, Sept. 4 event (sprint and Olympic distances offered ... And food trucks at the finish!) A race discount code also is shared for MRG listeners.
Links:
Team Lucky Seven - http://www.teamluckyseven.org
Boyne City Triathlon - www.boynecitytriathlon.com
Jul 27, 2016
Episode #53: Tri Goddess Tri Race Recap
Heather finished her first triathlon -- the Tri Goddess Tri, organized by Epic Races -- earlier this summer, and on the show she talks about the memorable experience with fellow triathlete Kelly Yauk and triathlete-in-training Ali Lopez. Listeners will remember Ali as the passionate chef who contributes recipes to MichiganRunnerGirl.com on a regular basis (she's also a previous podcast guest) and Kelly as runner and race director of events held in July and November at the Grand Traverse Resort and Spa. The trio talk about what is takes to train for a swim-bike-run racing event, the tips and tricks they've learned along the way, what it's really like to swim a half mile in a sprint triathlon (and longer distances during training, as Ali shares!), and why triathlon is such a great option for runners. A special giveaway is also part of the show: Kelly talks about an upcoming northern Michigan swim event that raises funds for the Watershed Center Grand Traverse Bay. MRG is partnering with the Grand Traverse Resort and Spa, a sponsor of the Swim for Grand Traverse Bay 2-mile open water event on Saturday, Aug. 13, and Heather and Kelly share how one lucky winner will receive free entry.
Links:
Tri Goddess Tri - www.epicraces.com
Grand Traverse Resort - www.grandtraverseresort.com
Swim for Grand Traverse Bay - www.swimforgtbay.com
Jul 21, 2016
If you've ever felt sluggish during a run, if you've wondered why your body "hit the wall" during your half marathon, or you're curious about how best to recover and re-fuel after a long run, this episode featuring runner and registered dietitian nutritionist Miranda Monroe will give you the answers. "The biggest thing I see is under fueling before, during and after a run or a race," says Miranda, who started running four years ago and has completed numerous races including this year's Boston Marathon (where she also re-qualified for the legendary race). Miranda works with athletes through her coaching and consulting practice Grand Traverse Nutrition. She shares how discovering a love of running just a few years ago came as a surprise to her. Miranda realized becoming a runner also helped her better connect with her clients. "It really helped me help them explore more options. Through my own trial and error, it gave me the ability to ask them questions - to ask the right questions of them, of how they felt." Heather and Miranda talk through best ways for runners and those living an active lifestyle to fuel their bodies, including the timing of it pre-activity as well as when to incorporate it mid-run and post-race. "In a nutshell, you want to put good quality fuel in a high performance engine to get the most out of out," Miranda explains. "To go fast, to go hard, to go long, you have the put that high-octane fuel in so it can run great."
Link:
Grand Traverse Nutrition: www.grandtraversenutrition.com
Jul 14, 2016
Episode #51: Becoming a stronger runner
The Michigan Runner Girl show takes to the road for this episode about incorporating strength training into your exercise routine. Heather is joined by Coaches Lisa Taylor, a frequent contributor to the podcast, and Doug Gle, a leader in the field of exercise science, on location at Central High School in Traverse City, Mich. Coach Lisa, who oversees the high school girls' cross country and track programs, encourages her team to strength train all year round. In the summertime, this means getting into the state-of-the-art weights and conditioning gym at the high school a couple of times a week. Heather talks with Lisa and Doug as student athletes are working out, and Lisa shares how the workouts she completes alongside her athletes helps her with her own running. A couple of young runners also come on the show to talk about how their running has changed since they started working out in the gym. Doug, a certified strength coach who has worked with collegiate runners, talks about the importance of strength training and how it can improve overall running performance as well as prevent injuries. If you've wanted to start strength training to become a stronger runner, you'll learn the basics and be inspired listening to this episode.
Link:
Follow certified strength and conditioning specialists Doug Gle and his brother Mike Gle on Twitter at @TrojanStrength
Jul 6, 2016
Episode #50: Kathy Sebright on finding hope in the long run
To call Kathy Sebright a dedicated distance runner is a bit of an understatement. Kathy, who lives with her husband Tony and their school-age boys Travis and Emmett in the southwest Michigan community of Dorr, ran throughout her pregnancies, nursed one of her babies at the side of the road during a marathon, has directed a local 5K, led “couch-to-5K” groups, paced fellow runners at numerous races, and tackled ultramarathons. But what perhaps demonstrates her commitment to our sport and fellow runners best is an endeavor she took on in support of her son Emmett, who lives with Craniosynostosis, a birth defect in which one or more of the joints between the bones of a baby’s skull close prematurely, before the baby’s brain is fully formed. In 2012, Kathy ran 7 hours and 26 minutes on a treadmill in the hospital while surgeons “removed, broke apart, and put back together my 1-year-old’s skull.” More than 1,000 people virtually joined Kathy — through running, walking, biking, lifting — from 45 states and 13 countries. And in the years following, on the June 20 anniversary of her son’s surgery, Kathy ran the full 7 hours and 26 minutes to raise awareness of Craniosynostosis. Kathy joins Heather on the show to talk about her running journey -- how running changed for her after her son's diagnosis -- and also to talk about her new book, the memoir Finding Hope in the Long Run about her experiences as an ultra runner and mom of a son with special needs. Kathy, who is also giving away two of her books to MRG listeners, says her book is about making her way through an especially difficult time in her life and finding hope on the other side.
Link:
Kathysebright.com
Jun 30, 2016
An annual summer tradition for hundreds of Michigan runners, the Festival of Races held the final Saturday of the weeklong National Cherry Festival is set for July 9 this year. Heather welcomes race director Katherine Brege to the show to talk about this year's races in Traverse City. Also joining the conversation: runner, chef and regular MRG contributor Ali Lopez, who is training for the half marathon. Ali talks about her race plans as well as the health benefits of tart cherries (she shares delicious ways of adding this fruit into your daily eating, whether pre-run for performance or post-race for recovery.) Heather and her family are looking forward to the Cherry Festival races this year - there's nothing quite like running the final miles of these races into the downtown area and along Front Street, the parade route of the big festival parade finale on Saturday.
Link: cherryfestival.org