Running Rogue

They unpack the race-specific training phase as the final, focused build before taper. Short, frequent race-pace stints and VO2 sharpening get prioritized over long continuous runs. Practical workout types, in-and-out drills, and race-simulator long runs are covered. Emphasis on precision pacing, pushing the edge safely, minimizing distractions, and targeted recovery to signal the body to peak.

Last week was all about that base. This week is all about that aerobic strength - the aerobic strength phase of work specifically. We think there is a lot of confusion about this phase of work and what's involved. We break it all down in this episode. It's about building endurance and staying power in order to be prepared for the race specific phase to come. We give you guidelines on volume building, sharpening, and the nature of the workouts in this phase of work with plenty of examples. If your base is big enough, then the next step is to get aerobic strong enough as you step toward the big day!

In this week's episode, we begin a walk (err... run) through each period of training. We start with base building, digging into what it should look like for you. What should you focus on in this phase? How should you think about the running and building your weekly mileage? What are other considerations including strength and lifestyle? We also discuss the Maffetone Method and how it might fit into your base building plans. Have you spent an extended time on base lately? If not... we would encourage you to consider it!

We wrap up this mini-series on polarization with the final 5 questions for you. First, we cover Chris's experience at his first stage race - Moab Run the Rocks - put on by the great folks at TransRockies Running. It is a 3-day stage race event covering ~54 miles of trails over 3 days in/around Moab, Utah. Chris had a blast and shares a little bit about his experiences there in the first 25 minutes of this one. Then, we get to the final questions on polarization. Are you polarizing your training enough to optimize it? The full list of questions (including the 4 from part 1): a. Are enough of your miles easy vs. hard? b. Are you varying the distances of your runs appropriately? c. Are your easy miles easy enough? d. Are you doing weekly strides? e. Are you working faster and slower than race pace in workouts? f. Are you training for a variety of race distances over time? g. Is there a difference between your peak training and your post-race recovery mode? h. Are you balancing stress and rest well in training? i. Are your race strategies structured to allow you to start smart and finish strong? Now, ask yourself: how did I do on the pop quiz? If you missed on a question or two (or more), then pick 1 area to work on and go from there. You won't regret it!

From periodization to polarization, we cover two "ization" words in as many weeks, and we promise it isn't as boring as it might sound! With this podcast, we discuss something that might just be at the crux of reaching your potential. Is your training polarized enough? Plus, we make it fun by turning it into a pop quiz with 4 questions in this episode and more in part 2 coming next week. Grab a #2 pencil and a blue book so you can take the test that will determine if you are on a path to reaching your full potential, or not yet...

The hosts call out influencer dishonesty around race times and why authenticity matters. They break down periodization into five essential training phases and explain how to sequence them. Practical topics include priming workouts, aerobic strength, race-specific sessions, tapering strategies, and the often-missed recovery period.

James Dodds, a running coach who specializes in long-term training and periodization, breaks down planning in 12–18 month windows. He explains macrocycles, how to sequence speed and endurance blocks, and why choosing one true priority matters. Short checkpoints and purposeful tune-up races are covered along with practical rules for mileage and progression.

Watch obsessed? Can't do any training without seeing your exact pace? Train in a difficult environment? This episode is for you. James and I talk about the why and how of running by feel. We give specific examples and cues to use in order to dial into each training zone. Plus, we give some practical tips on how to learn to "use the force" while running as Yoda would have you do. Running by feel is a lost art, and we want YOU to find it again.

In this episode, we break down the 4 main types of quality work (aka speed work). We talk about the what, why, when, and how of each type, as well as give some examples. Of course, you don't want to start your speed work until your aerobic foundation is big enough, so we give guidelines on that too! The 4 types: Running econony VO2Max Threshold Race specific

In this episode, we dig into Chapter 4 of the book where we discuss the importance of peaking. To maximize potential, you will only focus on 2-3 peaks per year, prioritizing those "A races" above all else. In this discussion, we talk about the physiology of peaking and why it is important. Then, we dig into what peaking looks like, how to manage it well, and what to do if you peak too soon. At the end, we challenge you to commit to peaking only 2 times in 2026!