Rochelle and Matt discuss the common challenge runners face: sticking to the training plan. They explore reasons behind this, including ego, peer pressure, and insecurity, and emphasize the importance of trust, patience, and consistency in training for optimal race day performance.

key topics

• Reasons runners struggle with sticking to plans
• The importance of trust and patience in training
• Risks of doing more than prescribed
• Effective communication with coaches
• Building consistency and gradual progression

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Training for a half marathon isn’t just about ticking boxes — and in this episode, we get real about what it actually looks like mid-block.

Sarah is deep in her build towards the HBF Run for a Reason Half Marathon, and we break down how training is reallyfeeling right now — the highs, the fatigue, the doubt, and the small wins that matter.

We talk about:

• What surprises people in a training block
• The reality of balancing life and running
• Sessions that build confidence (and the ones that humble you)
• The mental side of training — and how to work through it
• Why consistency always beats perfection

If you’re currently training for HBF — or any race — this episode will remind you that you’re not alone in how it feels.

This is the middle of the block. This is where the work happens.

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In this episode, Rochelle and Stevie explore the meaning of personal bests (PBs) in running, how to let go of old records, and focus on growth and longevity in the sport. They discuss mental reframing, redefining success, and practical ways to stay motivated without clinging to past achievements.

Take aways:

• The emotional significance of PBs for runners
• Why runners struggle to let go of old PBs
• The importance of mental reframing in running
• Redefining success and progress in running
• Practical strategies for focusing on growth and longevity

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This episode explores why runners experience confidence dips during training, how to interpret fatigue, and practical strategies to maintain motivation and trust in the process. Coaches Rochelle and Sarah share insights on mental resilience, data tracking, and the importance of consistency.

takeaways

• Confidence dips are normal and often occur during the hardest part of training.
• Interpreting fatigue as a sign of progress, not failure, is crucial.
• Tracking data over time helps put training in perspective.
• Focusing on effort and consistency rather than pace or perfection.
• Trusting the process and understanding body signals improves mental resilience.

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This episode explores the impact of social media and training apps like Strava on runners' mental health, focusing on comparison, motivation, and maintaining focus on personal goals.

• Impact of social media on runners' mental health
• The role of Strava and training apps in motivation and comparison
• Strategies for runners to stay focused on personal goals

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In this conversation, Rochelle and co-host Sarah discusses the emotional ups and downs of running, emphasizing the importance of motivation, identity, and consistency. She highlights how runners often misinterpret the absence of excitement as a lack of commitment and stresses the need for a multi-faceted identity that includes running but is not solely defined by it. The discussion also covers the significance of structure in training, the mental toughness required during challenging phases, and the importance of intrinsic motivation over external comparisons. Finally, the conversation concludes with a focus on recovery and listening to one's body as essential components of a successful running journey.

Takeaways

• Motivation can fade, but commitment is key.
• Real fitness is built in the middle of training blocks.
• Identity as a runner influences behavior and consistency.
• Small promises lead to greater consistency in training.
• Mental toughness is developed through challenging workouts.
• Avoid comparing yourself to others on social media.
• Focus on intrinsic goals rather than external validation.
• Recovery is as important as the training itself.
• Community can enhance motivation and accountability.
• Ask better questions to support fellow runners.

Chapters

00:00 The Unreliability of Motivation
08:19 Building Consistency Through Structure and Routine
14:20 Navigating the Gray Zone of Training Blocks
20:31 Shifting Focus from Motivation to Goals

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In this conversation, Alyssa Vassilo shares her journey as a runner and medical professional, discussing the challenges of dealing with injuries, eating disorders, and the mental aspects of training. She reflects on her experiences with stress fractures, the impact of cross training, and the importance of recognizing deeper issues related to health and performance. Alyssa emphasizes the need for open conversations about mental health in athletics and the role of coaches in supporting athletes. She also shares her ongoing recovery journey and aspirations for the future.

takeaways

• Alyssa experienced 13 stress fractures, highlighting the physical toll of her training.
• The conversation addresses sensitive topics like eating disorders and mental health.
• Alyssa emphasizes the mental strain of repeated injuries.
• She reflects on the influence of her running community on her goals.
• Cross training can be beneficial but also triggering for some athletes.
• Admitting to issues often comes after hitting rock bottom.
• Alyssa's eating disorder began in middle school and worsened in college.
• She discusses the false sense of control that can come with eating disorders.
• Recovery is an ongoing process, and triggers can still arise.
• Alyssa aims to qualify for the US Olympic trials in the marathon.

00:00
Observations from the Run

04:12
The Impact of Injuries on Training

07:35
Cross Training: A Double-Edged Sword

10:01
Recognizing Deeper Issues

11:30
The Roots of an Eating Disorder

12:55
The Illusion of Success

14:38
Discipline vs. Control

16:59
The Moment of Realization

18:42
Asking for Help

20:47
Relearning Healthy Training

24:51
Embracing Easiness in Running

26:31
Setting Boundaries for Recovery

28:22
Recognizing Triggers and Seeking Help

31:22
Navigating Social Situations and Food Freedom

34:01
Transitioning to Medical Professionalism

36:46
Understanding Eating Disorders in Athletes

38:38
Signs of Overtraining and Under-eating

42:01
Coaching with Curiosity and Care

43:44
Looking Ahead: Goals and Aspirations

45:35
The Interplay of Mental and Physical Strength

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In this conversation, Rochelle and Stevie explore the concept of runner's identity, emphasizing the importance of understanding one's current self rather than clinging to past performances. They discuss how life changes, health challenges, and shifting goals can impact a runner's identity and performance. The dialogue highlights the significance of setting realistic goals, the role of expectations, and the need for enjoyment in running. Ultimately, they encourage listeners to embrace change and redefine success in a way that aligns with their current circumstances.

takeaways

• Runner's identity is more than pace or distance.
• Many runners hold onto outdated versions of themselves.
• Success should be measured in consistency, not just PBs.
• Letting go of goals can feel like losing identity.
• Adjusting goals can protect long-term performance.
• Expectations often misalign with current life circumstances.
• Enjoyment in running should be prioritized.
• Health challenges can shift running goals significantly.
• Right now goals are grounded in current reality.
• Real strength in running comes from adaptability.

Chapters

00:00 Exploring Runner's Identity
02:22 The Impact of Past Performance on Current Identity
07:13 Shifting Goals and Embracing Change
12:30 Life Changes and Identity Shifts in Runners
15:02 Realizing Goals No Longer Fit Life
17:33 Letting Go of Goals Without Failure
22:40 Long-Term Goals and Recovery
23:32 Blame and Expectations in Running
24:03 Understanding Body Responses and Expectations
26:00 Setting Realistic Goals
28:21 Defining Right Now Goals
30:57 Identifying Warning Signs in Training
35:18 Redefining Ambition and Success
36:28 Adjusting Goals for Long-Term Performance
36:45 Fear of Letting Go of Old Goals

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