Run Farther & Faster — The Podcast with Coaches Lisa Levin and Julie Sapper

This week, we chatted with the amazing Dawn Ebbetts, who won her age group at the 2024 Boston Marathon (her first Boston!). Dawn shares how she trains and runs competitively while avoiding injury. She also shares how her daughter, Brooklyn Track Club founder and Olympic Marathon Trials qualifier, Leigh Ann Sharek, helped her train and cross the finish line in 3:46:02. We loved meeting Dawn and hope that our listeners find her as joyful and inspiring as we did. Follow Dawn at https://www.instagram.com/poipl Like this podcast? Please leave a review on wherever you listen! Interested in coaching and/or following us on social media? Here are all of the links (https://linktr.ee/Runfartherandfaster) or you can email us at julieandlisa@runfartherandfaster.com. Thanks for listening! --- Send in a voice message: https://podcasters.spotify.com/pod/show/runfartherandfaster/message

In part 2 of our recap of Boston 2024–the hot year—we share our runners’ stories and some key takeaways. We are already counting down the days until next year. Like this podcast? Please leave a review on wherever you listen! Interested in coaching and/or following us on social media? Here are all of the links (https://linktr.ee/Runfartherandfaster) or you can email us at julieandlisa@runfartherandfaster.com. Thanks for listening! --- Send in a voice message: https://podcasters.spotify.com/pod/show/runfartherandfaster/message

After a whirlwind weekend of events, a live show, meeting and reuniting with our runners, and, oh yeah, running, we sat down and recapped our Boston 2024 experience. Each year is memorable, and this year was no exception. We hope that you enjoy this conversation as much as we did recording it! We mentioned the Team Hoyt Memorial Race—here’s the link to register. https://raceroster.com/events/2024/83108/the-team-hoyt-memorial We are already counting down the days until next year. Like this podcast? Please leave a review on wherever you listen! Interested in coaching and/or following us on social media? Here are all of the links (https://linktr.ee/Runfartherandfaster) or you can email us at julieandlisa@runfartherandfaster.com. Thanks for listening! --- Send in a voice message: https://podcasters.spotify.com/pod/show/runfartherandfaster/message

After recapping Cherry Blossom, we welcomed NBC10 Boston Meterologist Tevin Wooten, who provided the most detailed weather forecast for race day! Tevin is not only covering the forecast for the Boston Marathon. He is also running the Boston Marathon for the first time and raising funds for Boston Medical Center! Please consider helping him reach his fundraising goal: givengain.com/project/chaz-glick-raising-funds-for-boston-medical-center?fbclid=PAAaa3GqxTnBtmnK5zcB0Q26Ug45GebRJ6o50VPyNAvY9w7m2snOwRMwhaPao_aem_AclTrDRR7_W8_FGMGQNtS0LbBDwXBSRBAqMYJE3UrV4YWtSd8IJkq0ETrWJgLskgkb8. Thanks Tevin for joining us and thanks to you for listening. --- Send in a voice message: https://podcasters.spotify.com/pod/show/runfartherandfaster/message

We are so thrilled to welcome six-time Boston Marathoner and Six Star Finisher, Dr. Benita Stephens, who will be running her seventh Boston Marathon in just a few weeks. This year, Dr. Stephens is honored to be running the Boston Marathon with Team Bevans, a team in which members are selected annually to honor the accomplishments and legacy of Marilyn Bevans, the first U.S. born African American woman to run a sub-3-hour marathon and medal at the Boston Marathon. In addition to being an accomplished runner, Dr. Stephens is the founder of Ciao Bella Medical Center and Spa, a gynecology center in Newnan, Georgia, that specializes in women's health care from conception to menopause. Dr. Stephens is a Board-Certified Obstetrician/Gynecologist and a member of the North American Menopause Society. In this episode we talk all things Boston and women's health, along with tips for managing a busy career with training and much more. We learned so much from this conversation and appreciate Dr. Stephens's perspective and wisdom. Dr. Stephens can be found on Instagram @drciaobella. For those who will be in Boston over marathon weekend, please join us on Sunday, April 14th for our shakeout run at 9 and our B.A.A. sponsored panel, which we are honored to co-host with Cherie Turner, at the Expo Live Stage at 2. This year, we will be interviewing professional athletes, Kelly Bruno, Bri Boehmer, and Alisa Harvey. You can find us on Instagram and Facebook @runfartherandfaster. Looking for coaching? Email us at julieandlisa@runfartherandfaster.com to set up a coaching call. Thanks for listening! --- Send in a voice message: https://podcasters.spotify.com/pod/show/runfartherandfaster/message

On this coaching episode, we share some common and subtle mistakes to avoid while training for and racing the Boston Marathon (or any marathon, frankly). Listen to optimize your training and ensure a successful race experience. For those who will be in Boston over marathon weekend, please join us on Sunday, April 14th for our shakeout run at 9 and our B.A.A. sponsored panel, which we are honored to co-host with Cherie Turner, at the Expo at 2. You can find us on Instagram and Facebook @runfartherandfaster. Looking for coaching or a coaching call to fine tune your training? Email us at julieandlisa@runfartherandfaster.com to set up a call. Thanks for listening! --- Send in a voice message: https://podcasters.spotify.com/pod/show/runfartherandfaster/message

Last fall, Daytona State cross country runner and mom, Shannon Jones, earned her third All-American title…at age 37! In this episode, Shannon details her untraditional journey from couch to college athlete, including how becoming a mom transformed her from a sedentary smoker to the most decorated cross country runner in Daytona State history. Shannon bravely shared why she quit athletics after high school and how she crawled her way back to running nearly two decades later, resulting in countless medals and a college degree. Shannon’s story is a powerful reminder that the path to success is full of challenges, but those challenges do not define us. Huge thanks to Shannon for joining us. Shannon can be found on Instagram @shickeyjones. For those who will be in Boston over marathon weekend, please join us on Sunday, April 14th for our shakeout run at 9 and our B.A.A. sponsored panel, which we are honored to co-host with Cherie Turner, at the Expo at 2. This year, we will be interviewing professional athletes, Kelly Bruno, Bri Boehmer, and Ari Hendrix. You can find us on Instagram and Facebook @runfartherandfaster. Looking for coaching? Email us at julieandlisa@runfartherandfaster.com to set up a coaching call. Thanks for listening! --- Send in a voice message: https://podcasters.spotify.com/pod/show/runfartherandfaster/message

THANK YOU THANK YOU for listening and propelling us to 200 episodes! After sharing what we've learned from podcasting for the last five years, Julie provides an exciting update. We then introduced our amazing guest, Katie Hawkes, who serves as the Boston Athletic Association's Director of Brand & Experiential Marketing. Katie joined the BAA in 2018 and shares a hilarious story about Des's win that year. Katie also shares the many fun changes that will take place at the Boston Marathon this year, including a new Fan Fest, post-race party, and Expo format. Speaking of which, for those who will be in Boston over marathon weekend, please join us on Sunday, April 14th for our shakeout run at 9 and our panel, which we are honored to co-host with Cherie Turner, at the Expo at 2. This year, we will be interviewing professional athletes, Kelly Bruno, Bri Boehmer, and Ari Hendrix. You can find us on Instagram and Facebook @runfartherandfaster. Looking for coaching? Email us at julieandlisa@runfartherandfaster.com to set up a coaching call. Thanks for listening! --- Send in a voice message: https://podcasters.spotify.com/pod/show/runfartherandfaster/message

We are so thrilled to introduce Alexandra (Ali) Niles, a masters runner who will be toeing the line in the Professional Women's Field at the 2024 Boston Marathon. Ali, a former competitive college gymnast who is now a gymnastics coach, started running in her 20's after college. Ali quickly fell in love with running and hired coach Tom Fleming, a legendary runner who won the 1973 and 1975 NYC Marathon and placed second in the 1973 and 1974 Boston Marathon. Tom helped Ali break three hours and set a goal to qualify for the Olympic Marathon Trials. Sadly, in 2017, Tom died of a heart attack. Devastated, Ali continued chasing the OTQ and in 2018, with the encouragement of her friend, Sika Henry, Ali achieved her goal at the One City Marathon and ran the 2020 Olympic Marathon Trials. This year, Ali will be running in the Boston Marathon Professional Field for the first time (her third Boston Marathon) and couldn't be more excited to run in the field as a masters runner. We loved hearing Ali's story and look forward to seeing her crush Boston on Marathon Monday. You can find us on Instagram and Facebook @runfartherandfaster. Looking for coaching? Email us at julieandlisa@runfartherandfaster.com to set up a coaching call. Thanks for listening! --- Send in a voice message: https://podcasters.spotify.com/pod/show/runfartherandfaster/message

We so enjoyed talking with Lauren Proshan, the Chief of Race Operations and Production ("CROP") for the Boston Athletic Association, on all things Boston Marathon, including logistics, the expo, and a few exciting changes to race weekend. Lauren has served as the Director of Operations at the Boston Athletic Association since October 2018. She is literally the "Oz" behind the curtain on race day to ensure that the Boston Marathon runs smoothly. In addition to sharing many of the details behind the scenes at the Boston Marathon, Lauren, also a seasoned runner, shares her tips for a successful race weekend experience. Big thanks to Lauren for joining us and providing information to help runners prepare for Marathon weekend. You can find us on Instagram and Facebook @runfartherandfaster. Looking for coaching? Email us at julieandlisa@runfartherandfaster.com to set up a coaching call. Thanks for listening! --- Send in a voice message: https://podcasters.spotify.com/pod/show/runfartherandfaster/message

Gina Rouse, a 44 year-old mom of three in Knoxville, just ran her lifetime marathon PR at CIM 2023 in a time of 2:37:10! Gina's next race will be the 2024 Boston Marathon--her fifth--where she will be running once again in the professional field. Gina started running in middle school and became a Tennessee state high school champ. She then ran for the University of Tennessee-Chattanooga where she became a Southern Conference runner of the year. Gina's path was not without struggle. She overcame an eating disorder and multiple injuries on her path to greatness. After a ten-year hiatus after college, Gina returned to competitive running after becoming a mom and quickly set a goal to qualify for the Olympic Marathon Trials, which she achieved in 2020. When Gina is not running or parenting with her husband and coach, Matt, she is coaching and motivating others in her Knoxville community. We absolutely loved meeting Gina, who is such a force, and we have no doubt that she will crush Boston in April. Gina can be found on Instagram at @rouse.gina. We are so appreciative to Gina for joining us on the show. Can you do us a favor and leave us a review? This helps us grow! Thank you! Oh, and you can find us on Instagram and Facebook @runfartherandfaster. Looking for coaching? Email us at julieandlisa@runfartherandfaster.com to set up a coaching call. Thanks for listening! --- Send in a voice message: https://podcasters.spotify.com/pod/show/runfartherandfaster/message

After some Olympic Marathon Trials recapping, we welcomed sports psychologist, Dr. Shira A. Oretzky, Ph.D., CMPC. Dr. Oretzky has dedicated her career to helping elite athletes develop a high-performance mindset and well-being strategies to reach their full potential. She is the co-founder of MindEdge Sport and Performance Consulting, where she specializes in working with collegiate, Olympic, and professional athletes. Dr. Oretzky currently serves as a sport psychology consultant to the University of San Diego’s (USD) Athletic Department and other collegiate and professional athletic teams throughout San Diego. Dr. Oretzky can be found at www.drshira.com. Could you do us a favor? We would love another review on Apple Podcasts (or whatever platform you use to listen). Reviews help us grow! THANK YOU! We have a sponsor for this episode, Lagoon, a customized pillow that we are both using enthusiastically. Check out Lagoon at https://lagoonsleep.com/pages/run-farther-faster-and-lagoon Use the code RFF for 15% off. Don’t forget to follow us on Instagram and Facebook (Run Farther & Faster). --- Send in a voice message: https://podcasters.spotify.com/pod/show/runfartherandfaster/message

After some Olympic Marathon Trials recapping, we welcomed sports psychologist, Dr. Shira A. Oretzky, Ph.D., CMPC. Dr. Oretzky has dedicated her career to helping elite athletes develop a high-performance mindset and well-being strategies to reach their full potential. She is the co-founder of MindEdge Sport and Performance Consulting, where she specializes in working with collegiate, Olympic, and professional athletes. Dr. Oretzky currently serves as a sport psychology consultant to the University of San Diego’s (USD) Athletic Department and other collegiate and professional athletic teams throughout San Diego. Dr. Oretzky can be found at www.drshira.com. Could you do us a favor? We would love another review on Apple Podcasts (or whatever platform you use to listen). Reviews help us grow! THANK YOU! We have a sponsor for this episode, Lagoon, a customized pillow that we are both using enthusiastically. Check out Lagoon at https://lagoonsleep.com/pages/run-farther-faster-and-lagoon Use the code RFF for 15% off. Don’t forget to follow us on Instagram and Facebook (Run Farther & Faster). --- Send in a voice message: https://podcasters.spotify.com/pod/show/runfartherandfaster/message

For many runners, becoming a masters runner provides a new opportunity to qualify and run Boston. Even though so many runners become faster as a master, there are some specific tweaks runners can do as a masters runners (or runner of any age) to maximize training and minimize chances of injury. We discuss how to make tweaks now in training, recovery, and mental performance to optimize training and race performance. Could you do us a favor? We would love another review on Apple Podcasts (or whatever platform you use to listen). Reviews help us grow! THANK YOU! We have a sponsor for this episode, Lagoon, a customized pillow that we are both using enthusiastically. Check out Lagoon at https://lagoonsleep.com/pages/run-farther-faster-and-lagoon Use the code RFF for 15% off. Don’t forget to follow us on Instagram and Facebook (Run Farther & Faster). --- Send in a voice message: https://podcasters.spotify.com/pod/show/runfartherandfaster/message

Liz Camy ran her first marathon in 2007 in 4:08, and she hated it. Fast forward to 2024, she is now a 2:42 marathoner and, at age 40, will be running the 2024 Boston Marathon in the Professional Women's Field. In this episode, Liz shares her 25-year running journey--from high school and collegiate runner to masters runner-- including how she has been able to continue improving her times while balancing family and career (she is a military spouse, mom of two, and a full-time assistant principal with a doctoral degree in organizational leadership). Liz, who is coached by Esther Atkins of McKirdy Trained, also shares the highs and lows of her running trajectory, including a harrowing 2020 Olympic Marathon Trials experience and managing her training during her husband's multiple tours in Iraq and Afghanistan. This is a long episode, so listen on your long run, and we promise that you will be so inspired by Liz's running and personal story. Liz mentioned that she and her husband are passionate about supporting the Marine Reconnaissance Foundation (www.reconfoundation.org), which provides health and wellness support to active-duty and retired Marines. Liz can be found on Instagram at @lizcamy. Could you do us a favor? We would love another review on Apple Podcasts (or whatever platform you use to listen). Reviews help us grow! THANK YOU FOR LISTENING! --- Send in a voice message: https://podcasters.spotify.com/pod/show/runfartherandfaster/message

After discussing a few early season important training tips to prepare for the Boston Marathon, we welcomed strength training coach, Lauren Bearnarth, owner of Sunny & Lauren's (www.sunnyandlaurens.com), who has been working with runners of all levels over the last decade with great success. If you've caught any of Julie's ACL recovery reels over the past year, then you've seen Lauren's work in action. In this episode, Lauren shares how runners can set up a simple and effective strength training program, which we share below. We also discuss some resources to work with a strength training coach or follow a program virtually. Those resources are listed below. In addition, Lauren is offering a generous discount to listeners who would like to work with Lauren virtually. She is offering all listeners a progressive five- week strength training program consisting of two 30-minute sessions per week for $80 total (normally $100). To register, email Lauren at lauren@sunnyandlaurens.com). Resources for online/virtual runner-specific strength trainers: Lauren Bearnarth (see above) (sunnyandlaurens.com) Eric Giroux (ericgirouxfitness.com) Kellie Redmond (teamfitworkout.com) Caroline Girvan (carolinegirvan.com) Lauren's simple strength training for runners workout: MOBILITY WARM-UP: 3-5 minutes Ankle mobility Hip mobility Calf stretch Quad stretch Hamstring stretch Glute stretch CORE/STABILITY: x2 sets A. Glute bridges x12-20 B. Bird dogs x6-12 A. Dead bugs x6-12 B. Side plank HOLD 15-30sec per side A. Superman x6-12 B. Plank rotations x6-12 STRENGTH: x3 sets A. Single leg deadlift x5-8/leg (adding weight optional) B. Kneeling dumbbell shoulder press x6-12 A. Single arm dumbbell rows x5-8/arm B. Single leg sit to stand from bench x5-8/leg A. Alternating lateral lunges x12 B. Rollups x6 --- Send in a voice message: https://podcasters.spotify.com/pod/show/runfartherandfaster/message

Happy 2024 and thank you for sticking with us for year FIVE of our podcast! We cannot believe that we started this adventure in 2019! To kick off our new season, Julie interviews Lisa, who just returned from the Pan American Maccabi Games In Argentina, where she won two gold medals in the cycling and half marathon events. Lisa details all of her adventures in Buenos Aires, as she competed alongside runners and cyclists from around the world. Could you do us a favor? We would love another review on Apple Podcasts (or whatever platform you use to listen). Reviews help us grow! THANK YOU FOR LISTENING! --- Send in a voice message: https://podcasters.spotify.com/pod/show/runfartherandfaster/message

Julie spoke with Josh Trzeciak, of ProAction Physical Therapy, who has been working with Julie throughout her ACL recovery. Josh earned his Doctor of Physical Therapy from the University of Pittsburgh and as a D1 athlete, ran cross country and track for Pitt. Josh was also a two time Maryland state champion in track and field while competing for Wootton HS under coach Kellie Redmond (past podcast guest). Josh shares how runners can prevent and treat injury and typical mistakes he sees in his practice. He and Julie also reflect on the last year and what went well…and what did not. We appreciated Josh’s expertise and candor during this conversation. We also provide a very special greeting from a very special person in our intro, so be sure to listen! Could you do us a favor? We would love another review on Apple Podcasts (or whatever platform you use to listen) before 2024. Reviews help us grow! THANK YOU FOR LISTENING! --- Send in a voice message: https://podcasters.spotify.com/pod/show/runfartherandfaster/message

Lisa shares all of the details behind her one "hill" of a performance at CIM. Lisa shares the highs and lows of CIM race experience, along with critical race execution tips for those who want to run this marathon in the future. Could you do us a favor? We would love another review on Apple Podcasts (or whatever platform you use to listen) before 2024. Reviews help us grow! THANK YOU FOR LISTENING! --- Send in a voice message: https://podcasters.spotify.com/pod/show/runfartherandfaster/message

We don’t have a car to give away, like Oprah, but we do have a list, like Oprah, of our Favorite Running-Related Things for 2023. We hope that you enjoy this list as much as we enjoyed creating it. For a full list with links and discount codes to the items we mentioned, check out this link: https://linktr.ee/Runfartherandfaster For more information about our coaching, head over to www.runfartherandfaster.com. --- Send in a voice message: https://podcasters.spotify.com/pod/show/runfartherandfaster/message