PODCAST · sports
The Middle Miles
by Angela Naeth
Welcome to the Middle Miles podcast (formerly IRaceLikeAGirl), an endurance sports podcast hosted by Angela Naeth and Amy Woods. We are a professional triathlete and an age-group athlete, best friends and coaches, and we've seen the sport from every angle. We dive into the space most endurance athletes actually live in: the middle miles. We cover it all: marathon builds and Ironman prep, fueling, mental toughness, training and racing tips, and above all, finding joy in the process.Whether you're chasing a podium, a PR, or just trying to stay consistent in a busy life, The Middle Miles is your reminder that progress happens in the middle.
Episodes
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Mind Over Miles: The Placebo Effect
Is simply *believing* that something makes you faster all you need for a better performance outcome? Enter the Placebo Effect. In this episode, we explore how expectation influences endurance, why even just tasting a gel makes you faster, and how your mindset can change everything from pain...
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The Lead Up to Race Day: What Matters and What Doesn't Matter
What really matters and what doesn't matter in the lead up to race day? As athletes, we pour our heart and soul into training, but leading up to race day, it's easy to get caught up in worries that don't impact our performance. In this episode, we talk about what to focus on and what to leave...
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What Matters Most- EPISODE 200!!!
When we started this podcast 5 years ago, we wanted to bring some realness into triathlon and run podcasts. To show the good, the bad, the ugly; the massive successes and the oh-so-embarrasing failures. We wanted to pull back the curtain on training and racing- to make it less serious but also at...
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Trans Pyr Stage Race- RECAP!!!
7 Days of Riding. From one coast of Spain to the other. Through the Pyrenees Mountains. 55,000 feet of climbing. That's the Trans Pyr Stage Race and Angela just got back from completing it. So what does it take to not only train for something like this, but also actually race across the Pyrenees?...
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Ironman Lanzarote Race Recap
What drives you to race? What's your why? That's the question Angela faced before she even lined up to the start of Ironman Lanzarote this year. Diagnosed with a virus that had been brewing in her system for weeks without her knowing, Angela made the choice (with her doctor's permission) to start...
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The Traka Race Recap: aka "It was a DAY"
The Traka is a 3 day gravel event that takes place in one of the meccas of riding in Spain: Girona. This year's race marked Angela's return to gravel racing after an almost 2 year hiatus. With over 2600 meters of climbing in 200km, this race reminded Angela that gravel racing is so different than...
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Boston Marathon Race Recap 2026!
It was a banner day for PRs and BQs at the Boston Marathon this year! Cool weather, party cloudy skies, and a tailwind! In this episode, Amy recaps her race and her 11 minute BQ for next year. This is Amy's favorite race in the whole world, so step into the magic that is Boston :)
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Daily Fueling for Endurance Athletes
It's time to revist fueling- not for training and racing (though we do touch on that)- but the day in, day out fueling that can make or break a session, a week, or even a year. We talk about macronutrients, whether to track your food, what underfueling actually feels like, and more. Athletes…
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Staying Injury Free during Build and Peak Weeks
The build and peak phases of training are where a lot of fitness gains happen, but unfortunately, those phases are where a lot of injuries happen. In this episode, we talk about how to stay healthy when fatigue is high and workouts are demanding. As we like to say, where there is smoke...well, go...
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How To Manage Training Disruptions
A couple of weeks ago, a blizzard basically brought New England to a standstill, and Cape Cod was hit even harder- no power and heat for three days. So when power was restored, it got us thinking about not only weather-related training disruptions, but also ANY training disruptions. From illness…
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Yes, You Can Do An Ironman
This episode is for anyone who thinks an Ironman is only for elites or people with unlimited time. We are here to debunk that myth and show you how you can train for an Ironman, even with a busy life. And you guessed it, it's about consistency. You don't need perfect weeks or long hours. We get...
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Does Belief Drive Performance?
We have always said that belief + patience + consistency = success. But we wanted to dive a little more into the idea of "belief." Is it as simple as "believe and you shall achieve?" Or is there more to it than that? How do we, as coaches, get athletes to believe in themselves and on the flip…
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The Thing About Running- Part 2
We are BACK with part 2 of our run podcast, or as we like to call it "Running is simple but we complicate it." In this episode, we talk about run form, strength training for runners, finding your top end speed, and weight and running. Lots of great info in here. Have a listen!
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Set Yourself Up for Success in 2026
Welcome to Season 5 of the IRaceLikeAGirl podcast and Happy New Year! Thank you for listening, messaging us, and sharing the love for this podcast. In this episode, we share our thoughts on how to approach your 2026 racing and training season. From embracing the unexpected, to how to define...
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The Thing About Running (Part 1)
The thing about running is.... it's easy, but we make it complicated. In part 1 of a 2 part episode, Angela and Amy discuss WHY we overcomplicate running and how to get faster, stronger, and more durable in 2026. Some topics covered: The Importance of Easy Running Naivgating Run Zones Heart Rate...
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The Thing About Swimming...
The thing about swimming is... that it's complicated. There is a complexity to swimming that can cause many swimmers to overthink their swim form and then become frustrated with lack of progress. The trick is to think about it just enough to be curious and enjoy the process without getting too...
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Dede Griesbauer: Conversations about retirement and what comes next
We are so excited to welcome back professional triathlete Dede Griesbauer, who just raced her last pro race at Ironman Arizona at the age of 55. Dede has been a role model in sport since she was a collegiate swimming phenom at Stanford, with a (not-so-brief) stint in the 90s as an equity trader…
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Are You a Happy Clam or a Sitting Duck?
Should your off season and early base building season be structured or totally free...or a mix of both? In this episode, Angela and Amy compare where they are in their seasons and how they are approaching training during the month of November. Which one do you think is a happy clam and which one...
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Marbella 70.3 Worlds Race Recap with Emmeline Watson
A broken derailleur, cold water, an insane bike course, porto potty shenanigans, olive trees for miles, and 6000 athletes over two days of racing- Marbella 70.3 Worlds had it all. This race was billed as the toughest 70.3 Worlds to date and we recap it all with Emmeline Watson. Have a listen!
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3rd in the World! World Triathlon Race Recap with Suzanne Wise
81 years young and 3rd in the World for Short Course Triathlon! In this episode, we interview Suzanne Wise, a teammate and now World Ranked triathlete. Suzanne went to Wollogong, Australia to compete for Team USA in the Sprint distance and placed third. We talk about her build and her race, and…
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"Off" Season- Just Turn Down the Volume
What exactly is the "off" season, what are its goals, and how long does it last? Sometimes it's hard to take a break from training, but in this episode, we dive into WHY we take a break and how to approach the off season before you start your base work. Off season isn't about sitting on the…
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Kona Ironman World Champs Race Recap with Lindsay Long
The 2025 Ironman World Championship in Kona proved to be a day of survival of the fittest... or perhaps who was most able to handle the heat and conditions while trying to race at the highest level. Coach and teammate Lindsay Long raced her first Kona, alongside 1600 other women. She is here to...
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The health care challenges of the female athlete
Why is it so challenging to be an older female endurance athlete and navigate the conventional health care system? In this episode, Angela and Amy share some of the health issues they have had to confront as they move through their 40s, and what they have learned. This is not medical advice, just...
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Be Curious in Your Training
One of the character traits that elite athletes have is an insatiable curiosity to learn, grow, improve, and keep their training interesting. Today we talk about being curious while training and how that helps athletes level up in their swim, bike, run and strength. We discuss the difference...
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Motivation in the *Dark* Months
September and October can be strange months for athletes. Some have finished their race season and are taking an early off season, while others still have some big races on the calendar. And let's not forget about the end of summer :( [how could we?!?] The days get shorter...the air gets colder…
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Boston Qualified! 10 Loop Marathon Race Recap
What does it really take to qualify for the Boston Marathon? Grit? Speed? A fast course? How about… running the same loop ten times in a row? This past Sunday, Amy ran the Charles River Invitational, a 2.6 mile loop around the Charles River. Same scenery. Not much crowd support. Pouring rain. One...
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Your Ironman Questions Answered (Part 2)
What does it take to not only complete an Ironman, but also to have the best day possible out there on the race course? In this podcast, we answer all the big and little questions about race day. We answer questions like "Is there a different nutrition stategy for a 10 hour Ironman vs a 16 hour...
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Managing and Embracing Race Expectations
There is no guarantee on race day. Anything can happen, no matter how perfect or imperfect your build was. In fact, one of our favorite race mantras is: "Show up and see what you've got," which acknowledges the fact that the only thing you can do on race day is your best. We all have race day...
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Shift Happens
In triathlon, transitions are part of the race. They can feel frantic or smooth, fast or slow. And in life, transitions can often feel the same way. Some are exciting- like the birth of a baby or moving to a new house; some can be jarring- like the loss of a loved one or a unexpected job change....
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Stay in the Now to Become A Better Athlete
In a world full of multi-tasking, deadlines, planning, and time constraints, it can be challenging to stay present and focused on the task at hand. But if you want to elevate your performance in sport and life, you need to stay in the "now." In this episode we talk about the power of now- to…
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Race Tips for Ironman Lake Placid
Just in time for Ironman Lake Placid, we bring you a quick and dirty course recon with our tips and tricks for racing this iconic Ironman. From where the special needs areas are located to how to ride the Keene descent to pacing the bike and run- it's all in here! This is one of our favorite…
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Challenge Roth Race Recap!
A race recap of epic proportions for an epic race! Challenge Roth lived up to the hype and then some. In this podcast, Amy and Angela sit down the morning after the race to talk about their experiences as an age grouper and a pro, both racing Challenge Roth for the first time. They cover it all:...
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Are You Ready for a Full Ironman/140.6? (Part 1 in our Ironman Series)
In honor of this podcast traveling to Germany for Challenge Roth, we decided to answer your questions on "all things 140.6." And we got so many questions about the Ironman distance that we had to break this episode into 2 parts. This first part focuses on the logisitcs of training for a full...
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Get Your A$$ Handed to You
This episode focuses on what happens outside of the comfort zone when you CHOOSE to do the hard thing. Whether that's a workout, a race, or a new experience, Amy and Angela talk about why you should deliberately seek out challenges that humble you, that excite you, and that take you back to being…
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Zoom Out: The Power of Perspective
In this week's episode, we focus on finding the balance between wanting to perform and do our best AND trying not to sweat the small stuff. Sometimes the key to getting through a tough workout, race day nerves, or comparing yourself to others is simply zooming out. So how do we find the balance...
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Unbound 350XL Podium Finisher Sarah Didier
We sat down with coach, athlete, and teammate Sarah Didier, fresh off a massive ride at the UNBOUND 350XL, where she battled the Flint Hills, sleep deprivation, and 350+ miles of brutal gravel to finish 5th overall 🥇🔥female! From pre-race mindset to the darkest moments on course, Sarah shares...
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Stay Injury Free During Race Season w/ Christine Saleeba, DPT
Training during race season often means longer workouts, more volume, and sometimes more speedwork, as athletes try to find peak fitness for their "A" races. But intensity and volume can increase the risk of injury, so in this episode, we talk to athlete and physical therapist Christine Saleeba....
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Takeaways from a DNF: Ironman Lanzarote
A DNF (did not finish)— three letters that can feel like a gut punch to any athlete. Whether you're a seasoned triathlete or toeing the start line for your first ultra, not finishing a race can feel like failure. But it isn't. In this episode, we talk about Angela's experience at Ironman…
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Gulf Coast 70.3 Race Recap
Cancelled swim, high wind warnings, rain, and a tornado warning that shut down the race completely for those who had't finished (which was a lot of people). The 2025 Gulf Coast 70.3 was a doozy! In this episode, Amy and her three teammates and friends recap the training and the race. Two athletes...
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Learn to Love the Swim
This is the episode you were waiting for! The third part in our "Learn to Love Series" with Guest host Lindsay Long. The swim portion of of tri training and racing can be tough. Unlike biking and running, where more volume, speed, or strength work can translate to faster times, swimming often...
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Are You Race Ready?
What is the first thing you think of when you are asked- "Are You Race Ready?" For Angela, it's all about organization and equipment. For Amy, it's about mental preparation. Perhaps for some athletes, it's about feeling fit or getting in enough swim yards. In this episode, we talk about how to…
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2025 Boston Marathon Race Recap
"Right on Hereford, left on Boylston." To those who have run Boston, or are hoping to run Boston one day, that phrase can give you goosebumps AND the push you need to finish one of the most historic races in the world. Special guests Veronique (V) Ranger and Seamus Woods are back for a second…
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Redefining Your Personal Best (PB)
Athletes often use the terms PR and PB interchangeably- personal record versus personal best. But do they really mean the same thing? In this episode we talk about what your personal best means- how to find it, how your PB changes as you age, and how you can keep seeking personal bests, despite...
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Athlete Nutrition Myths- with Laura Moretti Reece, RD
Special Guest Laura Moretti Reece, RD is back and this time, she is setting the record straight on athlete nutrition. What is myth, what is fact and what is..."well it depends." And some of her answers will surprise you! Laura is a registered dietician who works with athletes (male and female) at...
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Learn to Love the Run
Next up in our "Learn to Love" series- the run. Are you someone who spends your triathlon looking forward to the run, or resigned to it? Have you been in a running funk lately, or just find running hard? This episode is for you! Some topics covered: Overcoming physical challenges while running...
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Learn to Love the Bike
Which of the three triathlon disciplines is your favorite to train and race? What about your least favorite? In this three part series, we will address how to love the discipline you perhaps like the least. Or maybe you are in a rut with the swim, the bike or the run and can't find the motivation...
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Connection or Comparison: The Art of Building Female Friendships
Have you ever felt like you have trouble buidling friendships with other women? Or perhaps you feel like some women don't connect with you or understand you? In this episode, we take an honest look at why women might be hardest on each other and why sport can often shine a bigger light on this...
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Be Honest About The Basics
It's that time of year! Training is ramping up, with some athletes deep into a race build for early season races. You buy new gear, dream of PRs, and consistently check off workouts in you training plan. However, none of those things matter unless you are nailing the basics. And if you are not...
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Step Out of Your Comfort Zone
We all know that growth happens outside the comfort zone or that the "magic" happens outside the comfort zone. And we athletes might feel like we have succeeded in pushing ourselves past the comfort zone in our workouts and our races. But we are here to challenge that notion. How do you know when...
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The Alchemy of Gratitude
It's easy to be grateful when life is going your way, but is it possible to be grateful in the moment for life's challenges? In this podcast, we discuss how you can transform your mindset by searching for gratitude in sport and life. Some topics covered: Transforming negative experience Finding...
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ABOUT THIS SHOW
Welcome to the Middle Miles podcast (formerly IRaceLikeAGirl), an endurance sports podcast hosted by Angela Naeth and Amy Woods. We are a professional triathlete and an age-group athlete, best friends and coaches, and we've seen the sport from every angle. We dive into the space most endurance athletes actually live in: the middle miles. We cover it all: marathon builds and Ironman prep, fueling, mental toughness, training and racing tips, and above all, finding joy in the process.Whether you're chasing a podium, a PR, or just trying to stay consistent in a busy life, The Middle Miles is your reminder that progress happens in the middle.
HOSTED BY
Angela Naeth
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Frequently Asked Questions
How many episodes does The Middle Miles have?
The Middle Miles currently has 202 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is The Middle Miles about?
Welcome to the Middle Miles podcast (formerly IRaceLikeAGirl), an endurance sports podcast hosted by Angela Naeth and Amy Woods. We are a professional triathlete and an age-group athlete, best friends and coaches, and we've seen the sport from every angle. We dive into the space most endurance...
How often does The Middle Miles release new episodes?
The Middle Miles publishes regularly with 202 episodes available. Check the episode list for the typical release schedule.
Where can I listen to The Middle Miles?
You can listen to The Middle Miles on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts The Middle Miles?
The Middle Miles is created and hosted by Angela Naeth.
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