The Endurance Athlete Journey

Send us Fan MailIn this episode of the Road to Grandma’s Marathon series, sports dietitian, coach, and endurance athlete Katie shares an honest update on her marathon build after being sidelined by illness for nearly two weeks. From elevated heart rates and lingering fatigue to rebuilding confidence after difficult workouts, Katie opens up about the physical and mental challenges of returning to training after getting sick — especially as a masters athlete balancing recovery with high mileage.Katie walks listeners through her recent training week, including modified workouts, a challenging half marathon effort, and the frustration of feeling disconnected from the fitness and momentum she had built before getting sick. She also dives deep into one of the most important topics for endurance athletes: recovery.In this episode, Katie discusses: How illness impacts endurance performance and recovery  Elevated heart rate and post-viral training struggles  The mental side of setbacks and rebuilding confidence  Why recovery becomes even more important for masters athletes  The key pillars of recovery: sleep, nutrition, hydration, and stress management  The importance of carbohydrates during and after training  Managing training load and listening to your body  Recovery tools like mobility work, foam rolling, compression, massage, and active recovery  Supplements that may support recovery, including protein powder, creatine, omega-3s, tart cherry juice, and magnesium Whether you’re training for a marathon, returning from illness, or simply trying to balance hard training with recovery, this episode offers practical strategies and relatable insight into the realities of endurance training and the importance of patience during setbacks.For coaching inquiries:Coach Katie → https://fuel2run.comCoach Justin → https://tabularasaracing.comPodcast Email → [email protected]

Send us Fan MailYou missed training. You got sick. Something flared up. Life got in the way.Now the plan you imagined is not the plan you are actually living — and the question becomes: is your race still salvageable, or did the setback change everything?In this episode, Coach Justin and Coach Katie talk through how endurance athletes should adjust after illness, injury, missed workouts, or disrupted training. More importantly, they explain why trying to “make up” lost training is often the fastest way to turn one setback into a bigger problem.What You’ll Learn:Why missed training does not automatically mean your race is ruinedThe mistake athletes make when they try to cram lost workouts back into the planHow to return to training without rushing intensity or volumeWhen to adjust the plan, when to adjust expectations, and when to stay patientTimestamps:00:00 — Why this episode matters03:28 — Katie’s illness and the reality of interrupted training08:07 — The emotional side of setbacks and lost expectations13:10 — Why making up missed training usually backfires17:12 — Patience, gratitude, and reframing the setback23:02 — Handling the uncertainty of return-to-training30:35 — Why injury and illness prevention is never guaranteed34:51 — What to do after a short-term setback38:13 — Returning day by day instead of forcing the plan44:12 — Why movement comes before structured training54:23 — How timing affects the cost of missed training01:06:23 — Why race day is not decided by a perfect training blockFor coaching inquiries:Coach Katie → https://fuel2run.comCoach Justin → https://tabularasaracing.comPodcast Email → [email protected]

Send us Fan MailIf swimming feels harder than it should, this episode is for you.Coach Justin breaks down the most common swim questions triathletes struggle with — from feeling exhausted after 100 yards to panicking in open water, sinking legs, breathing problems, and why so many athletes stop improving despite spending more time in the pool.This episode is not about swimming more mindlessly. It’s about learning how to swim with better structure, better awareness, and better efficiency so you can become more confident and capable in the water without feeling like you need to be a lifelong swimmer to belong in the sport.What You’ll Learn: Why simply swimming more often doesn’t automatically make you a better swimmer  The real causes behind panic, breathlessness, and fatigue in the water  How strength training and body position directly impact swim performance  How to structure swim workouts with purpose instead of just “getting yards in” Key Takeaway:Better swimming is not primarily about grinding out more yards — it’s about developing efficiency, strength, confidence, and purposeful structure in the water. Timestamps: 00:00 – Introduction + the biggest swim question triathletes ask 01:00 – Why swimming more isn’t always the answer 04:00 – Swim technique analysis and visual feedback 06:00 – Strength training for better swimming 12:00 – Why structured swim workouts matter 14:00 – Why open water swimming feels slower 20:00 – Breathing, panic, and oxygen control in the water 33:00 – Do you need to be a “good swimmer” to do triathlon? 44:00 – How to stop sinking and dropping your legs 49:00 – Should triathletes use pull buoys, paddles, and fins? 54:00 – How often should triathletes swim each week? 01:03:00 – Why you feel exhausted after 100–200 yards and how to fix itFor coaching inquiries:Coach Katie → https://fuel2run.comCoach Justin → https://tabularasaracing.comPodcast Email → [email protected]

Send us Fan MailPodcast Summary – Navigating Setbacks in Marathon TrainingIn this episode of the Endurance Athlete Journey Podcast, Katie shares a real and raw update on her road to Grandma’s Marathon—one that didn’t go as planned.After coming off a strong stretch of training, including a standout 16-mile tempo run, Katie was hit with a major setback: Influenza B. What started as mild fatigue quickly turned into a full week of illness, forcing her to step away from training and rethink her approach moving forward. Instead of focusing on recovery strategies as planned, this episode pivots into a deeper conversation about setbacks—how they happen, how they feel, and how to handle them.Key Takeaways:Setbacks are part of the process Whether it’s illness, injury, or life stress, disruptions are inevitable in any training cycle. Stress adds up (even beyond training) Katie highlights how life stress—work demands, family responsibilities, and even exam pressure—can compound physical stress and impact the immune system. Rest early, not later One of the biggest lessons: trying to “push through” early symptoms can prolong recovery and worsen the setback. Fitness doesn’t disappear overnight Missing a week of training isn’t ideal, but it doesn’t erase months of consistent work. Flexibility is key Training plans should be written “in pencil,” allowing room to adjust based on real-life circumstances. Mindset matters Katie explores reframing setbacks—not as failures, but as part of the journey, and sometimes even a form of protection from something worse. Looking Ahead:With about seven weeks until race day, Katie shares the uncertainty of returning to training while balancing recovery. The path forward may involve adjusting goals—but not giving up.Bottom line: Progress isn’t about perfection—it’s about adapting, listening to your body, and staying in the game even when things don’t go according to plan.For coaching inquiries:Coach Katie → https://fuel2run.comCoach Justin → https://tabularasaracing.comPodcast Email → [email protected]

Send us Fan MailMost runners are asking the same questions—but they’re often chasing the wrong answers.In this episode, Coach Justin and Coach Katie break down 6 of the most common running questions they hear from athletes—covering frequency, pacing, injuries, nutrition, speed, and endurance.If you’ve ever wondered whether you’re doing enough… doing too much… or just doing it wrong—this episode will help you simplify your approach and focus on what actually leads to progress.🔑 What You’ll Learn:How often you should actually be running Why “good pace” is the wrong question How to get faster without burning outWhat really builds enduranceTimestamps: 00:00 – Introduction 01:15 – How often should you run? 05:30 – Running for triathletes vs runners 10:20 – What is a “good” pace? 17:50 – RPE vs pace explained 24:30 – How to avoid injuries 29:40 – Nutrition, sleep, and recovery 34:25 – What to eat before and after running 48:30 – How to run faster 56:50 – How to build endurance 1:02:50 – Final thoughts For coaching inquiries:Coach Katie → https://fuel2run.comCoach Justin → https://tabularasaracing.comPodcast Email → [email protected]

Send us Fan MailYou trained for the race.You put in the hours.So why didn’t your performance reflect your fitness?In this episode, we break down the real reason so many endurance athletes underperform on race day—and it’s not because they’re not fit enough.From pacing mistakes and poor fueling decisions to hydration errors and lack of race-day awareness, small execution errors can quietly build throughout the race until everything starts to fall apart.And the hardest part? Most athletes don’t even realize it’s happening until it’s too late.We walk through the most common race day mistakes we see in both triathlon and running, how those mistakes show up during your race, and what you can do to avoid them.Because race day isn’t about perfection. It’s about making the right decisions in the moments that matter.In This Episode, We Cover: Why fitness alone doesn’t determine your race outcome  The most common pacing mistakes that lead to late-race breakdown  How fueling and hydration errors quietly derail performance  The compounding effect of small decisions over the course of a race  How to think through race execution before race dayWho This Episode Is For: Athletes preparing for their first race  Endurance athletes who feel like their results don’t match their training  Triathletes and runners looking to improve race execution  Anyone heading into race season who wants to avoid preventable mistakesResources & Next Steps:If you’re tired of putting in the work but not seeing it show up on race day, this is exactly where coaching makes the difference.For coaching inquiries:Coach Katie → https://fuel2run.comCoach Justin → https://tabularasaracing.comPodcast Email → [email protected]

Send us Fan MailYou trained. You showed up. You crossed the finish line.Now what?For a lot of athletes, the end of a race doesn’t feel the way they expected. There’s pride, excitement… and sometimes an unexpected sense of emptiness. The structure is gone. The goal is gone. And the question becomes: what comes next?In this episode of Triathlon 101, Coach Justin walks through what actually happens after your first triathlon—and how to approach your next steps with clarity instead of emotion.This isn’t about immediately signing up for another race. It’s about understanding the post-race phase that most athletes skip—and why that mistake leads to burnout, frustration, and stalled progress.You’ll learn: Why feeling “off” after race day is completely normal  The difference between reacting vs. progressing  How to evaluate your first race the right way  The biggest mistake athletes make when choosing their next race  Why longer and harder isn’t always better  How to build a sustainable path forward in the sport Whether your race went exactly as planned—or completely off the rails—this episode will help you take that experience and turn it into your next step forward.Because the finish line isn’t the end… it’s the starting point.Timestamps:00:00 Introduction: What Comes After Your First Triathlon03:00 The Emotional Aftermath of Race Day06:30 The Most Important Question: Continue or Stop?09:30 Reflect Before You React12:30 Finish Line High vs. Finish Line Low15:00 The Trap of Doing Too Much Too Soon21:30 Why Bigger Isn’t Always Better25:00 The Refinement → Progression Process28:00 Recovery: Physical and Mental Reset34:30 Training Must Fit Your Life39:00 Your 3 Paths Forward as an Athlete01:00:30 Long-Term Progression Strategy + Final Takeaways 🎧 Listen now and take control of what comes next in your journey.For coaching inquiries:Coach Katie → https://fuel2run.comCoach Justin → https://tabularasaracing.comPodcast Email → [email protected]

Send us Fan MailMost athletes think the key to improvement is simple: train more, push harder, and stack on more workouts.But what if that’s exactly what’s holding you back?In this episode of The Endurance Athlete Journey Podcast, we break down how to actually structure your training week so that your workouts build fitness—not fatigue. This is Part 3 of our training plan series, where we move beyond theory and into real-world execution.We dive into how to take your weekly training volume and turn it into a plan that works with your life, not against it. Because the difference between progress and burnout isn’t how hard you train—it’s how you sequence, recover, and manage fatigue over time.You’ll learn why many athletes feel like they’re getting slower despite training more, how poor workout sequencing sabotages performance, and why recovery is one of the most overlooked performance tools.We also discuss: How to properly sequence workouts across the week  Why fatigue is necessary—but must be managed  The biggest mistake athletes make with easy days  How to balance intensity, volume, and recovery  Why generic training plans (and even AI) fall short without personalization If you’ve ever felt stuck, constantly tired, or unsure why your training isn’t working—this episode will change how you approach your entire week.Key Takeaways:Fatigue is required for adaptation—but unmanaged fatigue leads to breakdown  Workouts cannot be evaluated in isolation—they must be viewed within the full week  The goal is not to do more—it’s to sequence better Easy days are just as important as hard days—and most athletes get them wrong  Poor recovery habits lead to the illusion of lost fitness  Consistency—not intensity—is what drives long-term performance  Training plans must adapt to your real-life schedule, not just ideal conditions  There is more than one way to achieve a training goal—but not all methods carry the same risk  Generic plans (and AI-generated plans) lack the ability to integrate life demands and individual nuance  Strategic recovery (not just rest days) is a critical part of performanceTimestamps: 00:00 Why structuring your training week matters 00:36 The art of workout sequencing 01:31 Why AI training plans fall short 02:28 Managing volume, stress, and fatigue 04:18 Building your training week 10:13 Individualizing training and recovery 30:04 The big picture: fatigue vs performance 32:18 Why fatigue hides your fitness 36:25 The 80/20 method and intensity balance 43:02 Customizing training cycles beyond 7 days 75:01 Recovery, consistency, and long-term success 80:04 Wrap-up and next steps For coaching inquiries:Coach Katie → https://fuel2run.comCoach Justin → https://tabularasaracing.comPodcast Email → [email protected]

Send us Fan MailIn this solo episode of the Endurance Athlete Journey Podcast, Katie shares an honest and detailed update from her marathon training block as she prepares for Grandma’s Marathon.She walks through recent weeks of training, including challenging speed sessions, long-run workouts, strength work, and the reality of balancing fatigue, life, and consistency. From navigating tough workouts on low sleep to adapting pacing in warm conditions, this episode offers a real look at what marathon training actually feels like behind the scenes.The second half of the episode dives deep into nutrition and fueling strategies. Katie breaks down how she approaches daily fueling, meal planning, and recovery—without falling into the “what I eat in a day” trap. She shares practical insights on: Fueling before, during, and after workouts  Why under-fueling can impact sleep and recovery  How to plan meals during busy weeks  Long run fueling strategies and carb intake goals  Listening to hunger cues and letting go of scale anxiety Whether you’re training for a marathon or just trying to better support your endurance goals, this episode is packed with relatable experiences and practical takeaways to help you fuel smarter and train stronger.For coaching inquiries:Coach Katie → https://fuel2run.comCoach Justin → https://tabularasaracing.comPodcast Email → [email protected]

Send us Fan MailBuilding a training plan isn’t just about adding more miles each week.In this episode, we break down one of the most misunderstood concepts in endurance training: how to build volume the right way — without burning out, breaking down, or blindly following rules that don’t apply to you.We walk through how coaches actually think about progressing volume, why increasing intensity and volume at the same time is a common mistake, and how to structure your training in a way that your body can actually absorb.You’ll also learn why there is no such thing as a “perfect” training plan — and what actually matters if you want to make consistent progress.Whether you’re training for your first race or trying to take your performance to the next level, this episode will help you approach your training with more clarity and confidence.What You’ll Learn in This Episode: How to safely build training volume over time  Why you shouldn’t increase volume and intensity together  The difference between weekly volume and individual workout progression  How to structure training using step-wise or block-based approaches  Why “one-size-fits-all” training plans don’t work  How to adjust your training based on real life and recoveryTimestamps:00:00 – Why Volume Matters in Your Training Plan02:30 – Assessing Your Starting Point as an Athlete05:00 – How to Progress Volume Safely (Step-by-Step)08:15 – Setting Peak Volume and Planning Your Taper12:00 – Adjusting Volume Based on Experience Level15:00 – The Truth About the 10% Rule18:40 – Managing Volume in Multi-Sport Training22:50 – Why the 80/20 Rule Doesn’t Work for Everyone27:00 – Using Feedback to Adjust Your Training Plan32:00 – Data vs. Feel: How Coaches Actually Plan Training36:20 – The Art vs. Science of Coaching41:00 – Why Communication Matters in Training Success44:00 – When (and How) to Pivot Your Plan48:00 – Key Takeaways: Build Smarter, Not Just MoreKey Takeaways: Progression should be gradual — not forced  Your training plan must adapt to your life, not the other way around  The best plan is the one you can consistently execute and recover fromJoin the Community:💬 The Endurance Athlete Journey Podcast Facebook Group (Search the name on Facebook and request to join)If You Enjoyed This Episode:Please consider leaving a review and sharing this episode with another athlete who could benefit from it. Your support helps more athletes find the podcast.For coaching inquiries:Coach Katie → https://fuel2run.comCoach Justin → https://tabularasaracing.comPodcast Email → [email protected]

Send us Fan MailTriathlon 101 Series — Episode 7: The Mental Side of Your First Triathlon Most athletes spend months preparing physically for their first triathlon—but completely overlook the mental side of race day.And that’s where races fall apart.In this episode of Triathlon 101, Coach Justin breaks down the mental challenges you’ll face before and during your first triathlon—and more importantly, how to manage them so you can execute your race with confidence.This isn’t about motivation. This is about understanding your thoughts, managing your emotions, and staying in control when things start to feel uncertain.You’ll learn: Why race day nerves are normal (and actually useful) The 3 key moments where mental struggles show up most  A simple framework to break negative thought loops: Acknowledge → Anchor → Execute How to avoid the comparison trap during your race  Why confidence is not a feeling—and how to build it How to define success beyond pace, power, and finish time If you’re training for your first triathlon, this episode will help you show up prepared—not just physically, but mentally.Timestamps:00:00 – Why Your First Triathlon Falls Apart01:03 – Why Fitness Isn’t the Problem03:02 – When Mental Struggles Show Up06:03 – The Night Before the Race09:03 – Race Morning Nerves15:03 – The Acknowledge → Anchor → Execute Framework22:03 – Using Training as Your Anchor27:03 – Focus Only on What’s in Front of You31:03 – The Comparison Trap39:03 – Why Confidence Isn’t a Feeling48:03 – Defining Success Beyond Metrics57:03 – When Things Start to Feel Off1:01:03 – Breaking the Race Into Segments1:02:03 – Final Takeaways and Race-Day Mindset🎯 Ready for more guidance? Explore coaching and resources at Tabula Rasa Racing: 👉 https://tabularasaracing.com🎧 Listen to more episodes: The Endurance Athlete Journey Podcast is available on Spotify, Apple Podcasts, and more.If this episode helped you, share it with someone preparing for their first race—and leave a review to help more athletes find it.For coaching inquiries:Coach Katie → https://fuel2run.comCoach Justin → https://tabularasaracing.comPodcast Email → [email protected]

Send us Fan MailMost athletes think building a training plan starts with workouts.It doesn’t.In this episode, we break down what actually needs to happen before a single workout is written—the foundational decisions that determine whether your plan will work… or fall apart within weeks.This is the first part of a 3-part series on training plan creation, where we walk through the exact framework we use as coaches to build sustainable, effective plans for endurance athletes.In Part 1, we focus on the foundation:The questions every coach should ask before building a planWhy your available time is often misunderstood (and overestimated)How injury history shapes your entire training approachThe difference between time availability vs. training capacityWhy recovery, mobility, and fueling must be accounted for upfrontThe role of motivation—and why “surface-level goals” often failIf you’ve ever:Struggled to stick to a training planFelt like your plan didn’t fit your lifeOr found yourself constantly adjusting or restartingThis episode will show you why—and how to fix it.Because the reality is:Most training plans don’t fail because of bad workouts.They fail because the foundation was never built correctly.📊 This is Part 1 of a 3-Part Series:• Part 1: Building the Foundation (this episode)• Part 2: How to Set Weekly Training Volume• Part 3: How to Structure Your Training WeekTimestamps:00:00 – Training Plan Series Overview (Start Here)02:15 – Why Your “Why” Matters More Than Your Workouts04:15 – The Questions Coaches Ask Before Building a Plan08:45 – Athlete Background: Experience, Injuries, and Lifestyle10:50 – Understanding Weekly Volume and Intensity13:05 – How Sport Type Impacts Training Approach (Running vs Triathlon)15:40 – The Truth About the 10% Rule and Recovery Limits18:15 – Adjusting Training Based on Feedback and Real Life22:35 – Why Subjective Feedback Matters More Than You Think27:15 – When (and How) to Progress Training Volume Safely33:15 – Managing Training Load to Avoid Injury37:40 – Recovery Isn’t Optional: Building It Into the Plan42:00 – Balancing Stress Across Multiple Disciplines46:30 – From Foundation to Structure: Mapping Your Training Plan49:35 – Building a Macro Plan: Peak Volume and Taper Strategy⭐ Support the PodcastIf you found this episode helpful:Follow / SubscribeLeave a rating & reviewShare it with another athlete who needs itFor coaching inquiries:Coach Katie → https://fuel2run.comCoach Justin → https://tabularasaracing.comPodcast Email → [email protected]

Send us Fan MailIn this episode of my Road to Grandma's Marathon series, Katie is sharing a real, unfiltered look at the past couple weeks of training—high mileage, tough workouts, and the reality of balancing running with work, parenting, and unpredictable conditions.From squeezing in treadmill workouts between calls to navigating spring break schedule changes, this was a week that required a lot of flexibility. Katie breaks down what worked, what didn’t, and how outside stress, heat, and fatigue can impact performance more than we sometimes expect.Katie also recaps a challenging half marathon that didn’t go as planned—between unseasonably hot weather, a hilly course, and race-day decisions, it ended up being more of a learning experience than a confidence boost. Katie talks about how to interpret those kinds of races, what they actually mean for fitness, and how to move forward without spiraling.During the second half of the episode, Katie dives into her marathon journey so far. This includes a total of 10 marathons. Katie provides details of each as well as what went well and not so well and learning lessons from each. Plus, she dives into:Adjusting training when life gets busyKnowing when to push vs. when to back offFueling during workouts for better recoveryAdding plyometrics, strength work, and heat trainingBuilding volume strategically (even when the week isn’t ideal)If you’ve ever had a week where training didn’t go perfectly—or a race that left you questioning everything—this episode is for you.Key TakeawaysNot every week will go as planned—and that’s normalHeat, stress, and life load can significantly impact performanceOne race doesn’t define your fitnessFueling during workouts can improve both performance and recoveryFlexibility and consistency matter more than perfectionMarathons are a journey within themselves and mastering the marathon is not completed with just one marathonFor coaching inquiries:Coach Katie → https://fuel2run.comCoach Justin → https://tabularasaracing.comPodcast Email → [email protected]

Send us Fan MailEndurance training requires commitment, structure, and consistency.But what often gets overlooked is the cost outside of training.In this Coach’s Corner episode, we step away from workouts and performance metrics to talk about something every endurance athlete experiences—but rarely addresses directly: the impact training has on relationships, family, and daily life.From long training hours and accumulated fatigue to shifting priorities and communication breakdowns, endurance sports can create tension if they’re not managed intentionally.This conversation is not about eliminating those challenges—it’s about recognizing them and learning how to navigate them without sacrificing the people and relationships that matter most.If you’re pursuing big goals while trying to balance work, family, and life, this episode will help you take a step back and evaluate how everything fits together.Topics Covered: The time demands of endurance training  How training affects relationships and family life  The role of communication and shared expectations  Balancing personal goals with real-life responsibilities  When training starts to take more than it givesIf this episode resonates, share it with someone who understands the balance you’re trying to manage. Timestamps:00:11 – Introduction: Training and relationships02:07 – Type A athletes and relationship challenges04:14 – Training focus vs home life06:41 – Long training hours and recovery impact08:56 – Planning training around relationship needs11:07 – Involving your partner in decisions13:03 – Communicating expectations and sacrifices16:19 – Managing training load with family commitments19:38 – Mental health and household dynamics22:42 – The role of vulnerability and honest conversations27:13 – When training becomes unsustainable30:31 – Parenting and prioritizing quality time34:37 – Financial and logistical challenges39:58 – Supporting your family during race season43:44 – Recognizing stress and overtraining signals47:27 – Turning races into shared experiences50:45 – Adjusting race schedules for better balance55:23 – Training as life vs life supporting training1:00:49 – Self-awareness: monitoring stress and mood1:05:03 – Final thoughts: your journey impacts othersFor coaching inquiries:Coach Katie → https://fuel2run.comCoach Justin → https://tabularasaracing.comPodcast Email → [email protected]

Send us Fan MailSummary:If you’re feeling nervous about your first triathlon race day, you’re not behind—you’re right where you should be.In this episode of Triathlon 101, Coach Justin walks you step-by-step through exactly what race day looks like—from the moment you wake up to the moment you cross the finish line.This is not about racing perfectly. It’s about knowing what to expect so you can stay calm, present, and in control.You’ll learn:How to prepare the night before What race morning actually feels like How to set up your transition area What happens during the swim, bike, and run How to avoid common beginner mistakes How to define success on your first race By the end of this episode, you’ll understand the flow of race day—and feel more confident heading into it.Key Takeaway:Race day isn’t chaos. It’s a sequence you can move through calmly.Resources:👉 Start Here (Coaching): https://tabularasaracing.com/start-here👉 Triathlon 101 Series: https://tabularasaracing.com/triathlon-101If this episode helped you, consider leaving a review or sharing it with another athlete preparing for their first race.For coaching inquiries:Coach Katie → https://fuel2run.comCoach Justin → https://tabularasaracing.comPodcast Email → [email protected]

Send us Fan MailContinuous glucose monitoring is becoming more popular—but what does it actually tell endurance athletes?In this episode, we break down how CGMs work, what they measure, and how they can (and can’t) be used to improve performance. From fueling strategies to recovery insights, this conversation explores how glucose data can provide a deeper look into what’s happening inside your body during training and racing.We also dive into key concepts like exercise hypoglycemia, fueling mistakes that lead to energy crashes, and why CGMs should not be viewed as a perfect “fuel gauge.” Instead, they are a tool—one that, when used correctly, can help athletes refine their nutrition and better understand their body’s response to training.If you’ve ever struggled with bonking, inconsistent energy, or dialing in your fueling strategy, this episode will give you a new perspective on how to approach endurance nutrition.Key Takeaways:CGMs provide insight into glucose trends, not a complete picture of performanceBlood glucose can be used as a proxy to infer fueling effectivenessMany athletes unknowingly underfuel during long training sessionsCGMs can help shorten the trial-and-error process of fueling strategiesTiming of carbohydrate intake is critical for glycogen replenishmentExercise hypoglycemia can result from poor pre-workout timingCGMs are more useful for post-analysis than real-time decision-makingGlucose spikes during exercise are normal and not inherently negativeMisinterpreting CGM data can lead to underfueling and performance declineData is only valuable if it’s interpreted correctly and applied appropriatelyTimestamps:00:00 — Introduction: What Is Continuous Glucose Monitoring?02:14 — Why Should Endurance Athletes Care About Glucose?06:08 — Using CGM Data to Improve Fueling Strategy12:16 — Can CGMs Be Used as a “Fuel Gauge”?49:42 — Exercise Hypoglycemia Explained58:14 — Can CGMs Actually Improve Performance?For coaching inquiries:Coach Katie → https://fuel2run.comCoach Justin → https://tabularasaracing.comPodcast Email → [email protected]

Send us Fan MailIn this episode, Katie takes a behind-the-scenes look at marathon training in real life—no perfect schedules, no ideal conditions, just consistency, adaptability, and a whole lot of grit.From self-coaching strategies to balancing training with work, parenting, and unpredictable weather, this episode dives into what it really looks like to prepare for a goal race. You’ll hear a detailed breakdown of Katie's workouts, strength training integration, and how she structures a training plan that actually fits her life.Katie also explore the mental side of racing—managing expectations, letting go of outcome pressure, and learning to trust the process. Plus, we share favorite training resources and books that inspire smarter, more intentional running.Whether you're training for your first race or chasing a PR, this episode is packed with practical insights and honest reflections to help you train with purpose.⏱️ Episode Breakdown[00:00] Training Update Begins[03:00] Week 1 Training Recap[12:00] Mid-March Training Update[17:30] Long Run & Weekly Volume[18:30] Real-Life Scheduling ChallengesTraining Philosophy & StructureCap weekly mileage around ~70 milesAdd cross-training (elliptical) for aerobic benefit with less impactEmphasis on:Progression runsMarathon pace work (later in cycle)Speed development early in trainingTypical Weekly Structure:2 quality workouts1 long runEasy/recovery days taken very seriouslyStrength training paired with hard run daysTraining Resources MentionedBooks & Authors:Advanced Marathoning – Pete Pfitzinger & Scott DouglasRun Faster from the 5K to the Marathon – Matt Fitzgerald & Brad HudsonMarathon Excellence for Everyone – John DavisModern Training and Physiology – John DavisThe Practice of Change – Dan CleatherHow Bad Do You Want It? – Matt FitzgeraldKey Takeaways:Blend multiple training philosophiesAdapt plans to your individual needsTraining is both a science and an artMental Training InsightsThe challenge of letting go of outcome-based goalsManaging race anxiety and sleep issuesReframing success:Focus on effort, not just resultsAccept uncontrollable factors (weather, race day variables)Learning to trust the process and enjoy trainingKey TakeawaysConsistency > perfectionStructure your training around your life—not the other way aroundHard days should be hard, easy days should be easyProgression and specificity matter as race day approachesMental preparation is just as important as physical trainingFor coaching inquiries:Coach Katie → https://fuel2run.comCoach Justin → https://tabularasaracing.comPodcast Email → [email protected]

Send us Fan MailSummary:Many endurance athletes avoid strength training because they fear it will make them bulky, slow them down, or interfere with endurance performance. But is that fear actually justified?In Episode 75 of The Endurance Athlete Journey, Coaches Justin and Katie explore one of the most misunderstood topics in endurance sports: the difference between building muscle and building strength.They explain how strength training supports endurance performance by improving durability, reducing injury risk, and helping athletes maintain long-term training consistency. The conversation explores why hypertrophy (muscle growth) and strength development are not the same thing, and how endurance athletes can become stronger without gaining unnecessary mass.Justin and Katie also discuss how training structure, recovery, and nutrition influence strength adaptations, and why strength training should complement—not replace—aerobic training.If you're a runner, triathlete, or endurance athlete wondering whether lifting weights will hurt your performance—or help it—this episode provides clarity on how strength training fits into a smart endurance training plan.Key Takeaways:Strength and muscle are not the same thing Muscle hypertrophy increases muscle size, while strength training often improves performance through neurological adaptations and better muscle recruitment. Strength training improves durability and consistencyStronger muscles, tendons, and connective tissue help endurance athletes reduce injury risk and maintain consistent training. Endurance athletes rarely gain significant muscle massWithout a caloric surplus and bodybuilding-style training volume, most endurance athletes become stronger without adding bulk. Strength training complements aerobic trainingStrength work supports swim, bike, and run training rather than replacing it. Training methods should change throughout the seasonAthletes may focus on strength development in the off-season and shift toward maintenance as endurance training volume increases. Consistency is the true driver of endurance performanceStrength training helps athletes stay healthy enough to maintain uninterrupted training. Timestamps:00:00 – Introduction: Muscle vs strength for endurance athletes02:55 – Recap of previous episode on durability and injury prevention09:00 – Why strength training matters for endurance athletes11:19 – Physiological differences between building muscle and strength14:22 – Progressive overload and safe strength progression19:37 – Neurological adaptations and muscle activation25:52 – Avoiding unwanted hypertrophy as an endurance athlete31:36 – Periodization and strength training during race prep35:32 – Nutrition, genetics, and muscle gain in endurance sports48:32 – Integrating strength training without excessive fatigue55:09 – Strength training for tendon and ligament durability66:46 – Common strength training mistakes endurance athletes make73:45 – Final thoughts and closing remarksFor coaching inquiries:Coach Katie → https://fuel2run.comCoach Justin → https://tabularasaracing.comPodcast Email → [email protected]

Send us Fan MailDescription:One of the biggest barriers for beginners entering triathlon is the belief that they need thousands of dollars of equipment before they can even attempt their first race.Carbon wheels. Aero helmets. $10,000 bikes. Smart goggles. High-end GPS watches.It’s easy to look at the gear in the sport and start wondering:“Do I even have what it takes to do this?”In this episode of Triathlon 101: A Beginner’s Guide to Triathlon, Coach Justin breaks down exactly what gear you actually need to complete your first triathlon — and what equipment can wait until later.The reality is much simpler than the industry might lead you to believe.In this episode, we walk through each discipline of triathlon — swim, bike, and run — and discuss the gear essentials for beginners, common equipment myths, and the upgrades that can come later once your fitness and experience grow.You’ll also learn:Why you don’t need a triathlon bike to startThe simple swim gear beginners actually needHow to choose running shoes that fit properlyThe biggest gear mistakes beginner triathletes makeWhy fitness matters far more than equipmentBecause at the end of the day, your heart, lungs, and legs don’t know the price of your bike.They respond to consistent training, recovery, fueling, and smart pacing.If you’ve been feeling intimidated by the gear side of triathlon, this episode will help simplify the process so you can focus on what really moves the needle.Train first. Upgrade later.Timestamps:00:00 - Welcome and overview of triathlon gear misconceptions 01:02 - Why most beginners think they need expensive gear 02:24 - Focus on training and simple setups for first races 03:44 - Distinguishing needs vs. wants in gear purchases 04:36 - Essential gear for race day: swim, bike, run 06:43 - Basic swim equipment: goggles, swimsuits, caps 11:28 - Optional swim training tools: paddles and pull buoy 18:04 - Myths about needing a triathlon bike to start 23:33 - Basic bike essentials and safety gear 25:47 - Run gear: shoes, socks, and optional accessories 28:50 - Common early mistakes in gear investment 31:37 - Questions to ask before buying new gear 33:13 - The role of performance tech vs. consistent training 38:22 - Overcoming intimidation and the athlete support system 39:43 - The true foundation of triathlon: movement, not money 41:17 - Final encouragement: start where you are with what you have 42:12 - Resources for ongoing support and coachingFor coaching inquiries:Coach Katie → https://fuel2run.comCoach Justin → https://tabularasaracing.comPodcast Email → [email protected]

Send us Fan MailSummary:In Episode 73, Coach Justin and Coach Katie explore one of the most misunderstood topics in endurance sports: the role of body weight in performance. Athletes often hear that being lighter will make them faster—but the reality is far more complex.Drawing from coaching experience, sports nutrition science, and personal stories from their own athletic journeys, Justin and Katie unpack the difference between weight, body composition, and durability. They discuss why focusing solely on the number on the scale can lead athletes down a dangerous path of under-fueling, injury, and declining performance.The conversation dives into the concept of an “optimal performance range”, where strength, fueling, and body composition work together to support endurance training. They also address the risks of Relative Energy Deficiency in Sport (RED-S) and explain why endurance athletes should prioritize proper fueling and training over chasing a specific body weight.Whether you're training for your first race or pursuing a long-term endurance journey, this episode will challenge the way you think about weight, performance, and health.Key Takeaways:1. Weight alone does not determine performanceThe number on the scale only tells part of the story. Body composition, strength, and fueling habits matter far more than weight by itself.2. There is an optimal range, not a perfect numberEach athlete has a performance “sweet spot” for weight and body composition. Being either above or below that range can negatively impact performance.3. Strength improves durabilityIn endurance sports, durability and consistency matter more than pure speed. Building strength helps the body absorb training stress and remain injury-resistant.4. Under-fueling can destroy performanceAthletes who restrict calories in pursuit of weight loss often experience an initial improvement followed by rapid performance decline and injury risk.5. RED-S affects both men and womenRelative Energy Deficiency in Sport can lead to hormonal disruptions, bone density loss, fatigue, and injury when athletes chronically under-fuel.6. Body composition matters more than body weightIncreasing muscle while reducing excess body fat can improve performance without significant weight loss.7. Most athletes should not compare themselves to elite body typesElite endurance athletes often have specific genetic traits. Recreational athletes should focus on training consistency and proper fueling rather than chasing an unrealistic body composition.8. The best performance strategyFocus on:Smart trainingAdequate fuelingStrength trainingRecovery and sleepWeight will often regulate itself when these fundamentals are in place.For coaching inquiries:Coach Katie → https://fuel2run.comCoach Justin → https://tabularasaracing.comPodcast Email → [email protected]

Send us Fan MailRoad to Grandma’s Marathon: Week 1 – Laying the GroundworkIn this kickoff episode of Road to Grandma’s Marathon, Katie pulls back the curtain on her personal training journey as she prepares for the 2026 Grandma’s Marathon.With 30 years of running experience, 12 marathons, a 50-mile ultra, collegiate competition at University of Colorado Boulder, and a career as a registered dietitian specializing in sports nutrition, Katie brings both professional expertise and real-life vulnerability to this series.In this first episode, she shares:How she’s structuring this marathon build differentlyThe mental and physical challenges she anticipatesLessons learned from past racesEarly struggles with sleep, stress, and fuelingThe balance of training, motherhood, work, and recoveryThis series isn’t about perfection—it’s about honesty. Whether you’re training for a marathon, half marathon, 5K, or simply trying to build consistency, Katie hopes her process—wins and setbacks included—helps you navigate your own journey.📝 Show Notes1. Why This Series? (00:00)Introducing Road to Grandma’s MarathonCreating transparency around training, fueling, adaptation, and mindsetUsing personal experience to help others learn2. Katie’s Running Background (5:00)30 years in the sport starting at age 1212 marathons + countless other races including a 50 mile ultraCompeted in college at University of Colorado BoulderTransitioned briefly into triathlonKey Theme: Longevity, evolution, and learning through experience3. Nutrition & Professional Background (12:00)Undergraduate degree in kinesiology/exercise scienceMaster’s in nutrition from Colorado State UniversityRegistered dietitian since 2012Specializes in sports nutrition and endurance athletes4. Training Philosophy for This Marathon Build (18:00)Overall Structure:Early block: Build speed (5K/10K focus)Later block: Transition to marathon-specific workFinal weeks: Heavier emphasis on marathon pace effortsWhat’s Different This Time?More progressive long runsLonger continuous blocks at marathon paceFocus on improving miles 20–26 resilienceGoal: Arrive at mile 20 feeling strong enough to hold pace—not just survive.5. Current Weekly Training Snapshot (30:00)Mileage building toward 60–70 miles/weekAlternation workout Progression runSpeed ladder intervalsThreshold sessions15-mile long run2–3 strength sessions weeklyIntroducing passive heat training (hot tub sessions 3x/week)6. Early Challenges Identified (35:00)1. Overtraining & StressTriggered stress response and poor sleep cycleManaging Hashimoto’s thyroid condition adds complexityLesson: Cortisol + underfueling + life stress = recipe for recovery disruption.2. Sleep StrugglesPrioritizing wind-down routineReducing news/social media at nightRecovery is critical3. Fueling ChallengesChallenge: appetite suppression and busy schedule during heavy trainingSolution: proactive meal prep7. Life VariablesSix-year-old For coaching inquiries:Coach Katie → https://fuel2run.comCoach Justin → https://tabularasaracing.comPodcast Email → [email protected]

Send us Fan MailPodcast DescriptionIn Episode 71 of The Endurance Athlete Journey Podcast, Coach Justin and Coach Katie take a step away from training metrics and performance science to explore a deeply personal topic: athlete identity What does it mean to call yourself a runner, triathlete, or endurance athlete? Why do so many athletes feel the need to qualify themselves as “slow,” “not a real runner,” or “just doing this for fun”? And what happens when injury, burnout, or life circumstances threaten to take the sport away? Drawing from their own experiences—Justin’s post-surgery transformation and identity shift, and Katie’s burnout and collegiate running identity crisis—they unpack both the power and the potential pitfalls of identifying as an athlete.This episode dives into:The role of social media in shaping (and distorting) athlete identityThe impact of self-talk and internal narrativesImposter syndrome in endurance sportsOver-identification with performanceHow injury can trigger identity lossWhy diversifying your identity may protect your mental healthIf you’ve ever questioned whether you’re “really” a runner… or feared who you’d be without your sport… this conversation is for you. Key TakeawaysYou don’t need approval to be an athlete. If you run, you’re a runner. Pace does not determine identity.Self-talk shapes performance. Labeling yourself as “slow” or “not athletic” reinforces those limits.Social media can distort reality. Most athletes post highlights—not struggles.Identity can be empowering—but risky. When your entire identity rests on sport, injury can feel like a personal crisis.Over-identification with performance metrics can undermine fulfillment.Athlete identity develops over time. It’s not automatic—it’s intentional.Mental adaptation is just as important as physical adaptation.Diversify your identity. You are more than your sport—and that’s a strength, not a weakness.Injury can be a teacher. It often reveals how deeply the sport is tied to who you believe you are.Confidence begins internally. Your internal narrative matters more than external validation.For coaching inquiries:Coach Katie → https://fuel2run.comCoach Justin → https://tabularasaracing.comPodcast Email → [email protected]

Send us Fan MailSummary:Can you really train for a triathlon with a busy life?In Episode 4 of Triathlon 101, Coach Justin breaks down one of the most common fears beginners have: not having enough time. If you picture 15–20 hour training weeks, 4:00 a.m. alarms, and overwhelming brick workouts, this episode will reset your expectations.You don’t need unlimited time to prepare for your first sprint triathlon. What you need is structure, consistency, and a plan that fits your life instead of fighting against it.In this episode, you’ll learn realistic weekly time commitments for sprint and Olympic distances, why more training isn’t always better, common time-management mistakes beginners make, and how to structure a simple 8-week minimalist training plan. Coach Justin also walks through two real-life scenarios—parents with kids and professionals who travel for work—and how they can successfully train without sacrificing their responsibilities.Triathlon isn’t about surviving the biggest race possible. It’s about building confidence and momentum.Key TakeawaysYou can prepare for a sprint triathlon in 4–5 hours per week.Olympic distance training typically ranges from 5–8 hours per week.Consistency beats occasional “epic” workouts.Missed workouts should not be stacked or overcompensated for.Confidence should come before performance for beginners.Brick workouts are about experience, not extra fitness.Training should fit into your lifestyle like puzzle pieces—not force your life to adjust around it.Flexibility within your plan increases sustainability.A lighter week during travel will not ruin your progress.Starting small builds long-term momentum.For coaching inquiries:Coach Katie → https://fuel2run.comCoach Justin → https://tabularasaracing.comPodcast Email → [email protected]

Send us Fan MailSummary:In Episode 69 of The Endurance Athlete Journey Podcast, Coaches Justin and Katie dive into one of the most commonly used — and often misunderstood — performance tools in endurance sports: caffeine.What started as a personal question about weight gain and sleep turned into a deeper discussion on how caffeine actually works in the body, how it impacts training performance, and how it may be quietly affecting recovery through disrupted sleep quality.The coaches break down caffeine dosing strategies, race-day protocols, tolerance and genetics, withdrawal considerations, and the difference between masking fatigue and enhancing performance. They also explore when caffeine can be a powerful tool — and when it might be undermining your long-term progress.If you use caffeine before workouts, during races, or throughout the day, this episode will help you think more strategically about how and when to use it.Key Takeaways:Caffeine works by blocking adenosine, reducing perceived fatigue and increasing alertness. Optimal performance dosing typically falls between 3–6 mg per kg of bodyweight, but this is highly individualized. Genetics and tolerance significantly impact how caffeine affects you — some athletes metabolize it quickly, others slowly. Timing matters: taking caffeine strategically mid-to-late race may be more effective than front-loading it. Once you start caffeine intake during a race, stopping abruptly can lead to a performance crash. Caffeine may improve perceived exertion, endurance, and neuromuscular output — but it does not replace proper fueling. Even if you fall asleep easily, caffeine can reduce deep sleep quality and recovery. Caffeine withdrawal before a race is generally not recommended unless it has been tested in training. Recovery gains happen during sleep — not during workouts — so caffeine strategy must account for long-term performance. For coaching inquiries:Coach Katie → https://fuel2run.comCoach Justin → https://tabularasaracing.comPodcast Email → [email protected]

Send us Fan MailThis episode is all about being an education consumer of dietary supplements! In this episode, Katie dives deep into the world of dietary supplements, particularly in the context of endurance sports. She discusses the necessity and safety of supplements, the benefits and risks associated with their use, and the importance of being an informed consumer. The conversation covers the regulatory landscape of supplements, potential health risks, and how to choose safe and effective products. Katie emphasizes the significance of understanding dosage, forms of supplements, and interactions with medications, while also warning against misleading marketing claims. The episode concludes with practical advice for athletes considering supplement use.TakeawaysSupplements can help meet nutritional needs but are not always necessary.The supplement industry is less regulated than pharmaceuticals.Consumers should research supplements to ensure safety and efficacy.Third-party testing can help verify supplement safety.Not all supplements are effective; dosage matters.Natural does not always mean safe; contamination is a risk.Be cautious of proprietary blends in supplements.Marketing claims can be misleading; skepticism is key.Consider dietary sources before opting for supplements.Consult with professionals for personalized supplement advice.Helpful resources:WADA Anti-doping list of banned substancesExamine.com FDA info on dietary supplement regulationNIH dietary supplement fact sheetsNSF for sport certified product search For coaching inquiries:Coach Katie → https://fuel2run.comCoach Justin → https://tabularasaracing.comPodcast Email → [email protected]

Send us Fan MailPodcast Episode Description:In Episode 67 of The Endurance Athlete Journey Podcast, Coach Justin and Coach Katie dive into one of the most debated and often avoided topics in endurance sports: strength training. For many runners, cyclists, and triathletes, the weight room feels intimidating, unnecessary, or simply impossible to fit into an already packed training schedule. But is skipping strength training actually holding you back?In this foundational episode, Justin and Katie unpack why strength training isn’t about becoming a bodybuilder — it’s about durability, injury resistance, efficiency, and long-term athletic longevity. They explain the difference between working a muscle and building one, why endurance sports can be inherently catabolic, and how neglecting strength can lead to the frustrating cycle of overuse injuries and stalled progress.If you want to race stronger, recover better, and stay in the sport for decades — this episode starts the conversation you can’t afford to ignore. Key TakeawaysStrength training supports endurance performance — it doesn’t replace it.Endurance training alone can be catabolic, leading to muscle breakdown over time.Stronger muscles, tendons, and ligaments improve durability and reduce injury risk.Many overuse injuries stem from muscular imbalances and poor movement control.Strength training enhances efficiency and fatigue resistance late in races.Healthy aging and long-term athletic longevity require intentional muscle maintenance.Common barriers include time constraints, fear of injury, gym intimidation, and soreness — but these can be managed with smart programming.Start conservatively. Consistency beats intensity in the beginning.Chapters00:00 Introduction to Strength Training for Endurance Athletes08:22 The Importance of Strength Training16:16 Understanding Muscle Structure and Function23:48 The Catabolic vs. Anabolic State30:22 Conclusion and Key Takeaways30:54 Muscle and Bone Health in Aging Athletes32:10 Understanding the Risks of Running Without Strength Training34:02 The Role of Strength Training in Injury Prevention35:27 Gradual Loading and Tissue Remodeling36:36 Benefits of Strength Training for Endurance Performance38:44 Addressing Muscle Imbalances and Mobility41:29 Fatigue Resistance and Strength Training43:36 Long-term Durability and Healthy Aging45:00 Overcoming Barriers to Strength Training54:33 The Time-Crunched Athlete's Dilemma56:34 The Importance of Strength Training58:02 Implementing Strength Training into Endurance Training01:00:02 Learning from Experience: The Journey to Strength Training01:02:49 The Shift to Strength Training: Personal Stories01:06:31 Getting Started with Strength Training01:10:29 Advice for Beginners in Strength Training01:15:17 The Simplicity of Strength Training for Endurance AthletesFor coaching inquiries:Coach Katie → https://fuel2run.comCoach Justin → https://tabularasaracing.comPodcast Email → [email protected]

Send us Fan MailSummary:How fit do you actually need to be to start triathlon? In Episode 3 of Triathlon 101: A Beginner’s Guide to Triathlon, Coach Justin breaks down one of the most common barriers keeping athletes on the sidelines: the belief that they’re “not ready yet.” From minimum fitness versus ideal fitness to realistic swim, bike, and run benchmarks for a sprint triathlon, this episode reframes what readiness really looks like. You’ll learn why training exists in the first place, why consistency matters more than intensity, and what to expect on race day as a first-time triathlete. If you’ve been waiting to feel ready before starting, this episode is your reminder that triathlon doesn’t require readiness—it builds it. Key Takeaways:Triathlon doesn’t require readiness—it builds itSprint triathlons are designed for learningMinimum fitness is far lower than people assumeComfort and composure matter more than speedConsistency beats intensity every timeYour first race is about experience, not executionFor coaching inquiries:Coach Katie → https://fuel2run.comCoach Justin → https://tabularasaracing.comPodcast Email → [email protected]

Send us Fan MailSummary: In this episode of The Endurance Athlete Journey Podcast, Coaches Justin and Katie continue their “Mastering the Fundamentals of Running” series by breaking down the true purpose and value of the long run. Rather than focusing solely on marathon or Ironman training, they explore how long runs benefit athletes across all race distances—from 5Ks to long course triathlon—while emphasizing that long runs are not one-size-fits-all. The conversation covers how to define a long run (time vs. distance), the physiological adaptations it creates, and why durability, recovery, and consistency matter more than simply logging big mileage. Coaches Justin and Katie also challenge common misconceptions, discuss when long runs may not be appropriate, and explain how smart progression builds both physical resilience and mental toughness without increasing injury risk. Key Takeaways:·       A “long run” should be defined relative to the athlete, not by a fixed distance or mileage standard. ·       Time-based long runs can better manage training stress, recovery, and real-world scheduling than mileage alone. ·       The biggest benefits of long runs are increased durability, musculoskeletal resilience, and mental toughness—not just cardiovascular fitness. ·       Long runs help develop mitochondrial density and metabolic efficiency, improving endurance performance across race distances. ·       Athletes are more often limited by their ability to recover from long runs than their ability to complete them. ·       Consistency matters more than epic single sessions; a long run that derails the rest of the week is counterproductive. ·       Long runs build mental skills such as pacing, discomfort management, and internal focus—especially important for triathletes who race without music. ·       Progression and individualization are essential; long runs should be earned gradually, not forced prematurely.  For coaching inquiries:Coach Katie → https://fuel2run.comCoach Justin → https://tabularasaracing.comPodcast Email → [email protected]

Send us Fan MailKeywordsCreatine, endurance sports, nutrition, supplements, athletic performance, sports dietitian, muscle recovery, cognitive function, training, healthSummaryIn this deep dive into creatine for endurance sports, Katie, a registered dietitian and running coach, explores the benefits, mechanisms, and myths surrounding creatine supplementation. She emphasizes the importance of a solid nutritional foundation before considering supplements, discusses the safety and effectiveness of creatine, and shares personal experiences with its use. The conversation also touches on the potential cognitive benefits of creatine, particularly for those under mental stress or sleep deprivation.TakeawaysCreatine is beneficial for high-intensity workouts.No supplement can replace a healthy diet and training.Creatine helps regenerate ATP, the energy currency of cells.Vegetarians and vegans may benefit the most from creatine supplementation.Creatine monohydrate is the most researched and effective form.Water retention can occur with creatine use.Creatine does not enhance aerobic performanceCreatine may improve cognitive performance under stress.Always choose supplements that are third-party tested.Creatine can enhance strength and power output.Personal experiences with creatine can vary among individuals.Sound Bites"Creatine isn't magic, but it has benefits.""No supplement replaces a healthy diet.""Creatine may help with cognitive performance."Chapters00:00 Introduction to Creatine and Endurance Sports02:50 Understanding Creatine: Mechanism and Benefits06:10 Creatine Sources and Dietary Considerations08:57 Research Insights: Safety and Effectiveness of Creatine11:51 Myths and Misconceptions about Creatine14:45 Potential Side Effects of Creatine18:07 Creatine for Endurance Athletes: Is It Worth It?20:58 Personal Experiences with Creatine23:50 Creatine and Cognitive Function27:10 Conclusion and Final Thoughts on CreatineA few resources to consider:https://examine.com/supplements/creatineCreatine and cognitive performance with sleep deprivation: https://www.nature.com/articles/s41598-024-54249-9Review of common safety concerns with Creatine: https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2025.1682746/fullCreatine supplements for endurance athletes: https://pubmed.ncbi.nlm.nih.gov/37096381/For coaching inquiries:Coach Katie → https://fuel2run.comCoach Justin → https://tabularasaracing.comPodcast Email → [email protected]

Send us Fan MailKeywords: athlete immunity, immune system, nutrition, supplements, training, illness, health, endurance athletes, immune support, wellnessSummary:In this episode, coaches Justin and Katie discuss the relationship between athletes and their immune systems, particularly during the winter months when illnesses are prevalent. They explore various strategies to support immune health, including the importance of sleep, stress management, nutrition, and the role of supplements. There is nothing that can totally prevent illness, but fueling properly and certain supplements can help support immune health and reduce the length of illness. The conversation emphasizes the need for athletes to listen to their bodies and adjust their training accordingly, especially when feeling unwell. The episode concludes with key takeaways on maintaining a balanced approach to health and training.Takeaways:Athletes are more susceptible to illness during high training volumes.Sleep is crucial for immune health and recovery.Stress can weaken the immune system, making athletes more vulnerable.Nutrition plays a vital role in supporting immune function.Adequate protein intake is essential for immune health (along with adequate fueling in general)Zinc and vitamin C might help reduce the severity of illness.Hydration is important, especially when feeling sick.Moderate exercise enhances immune activity, but excessive training can suppress it.Listening to your body is key in managing health and training.It's normal for athletes to get sick; managing it effectively is important.Sound Bites:"What can you do to keep yourself healthy?""Stress can compromise our immune system.""Exercise enhances immune activity."Chapters00:00 Strategies for Maintaining Immunity01:43 Nutrition's Role in Immune Health13:27 Understanding Immune Support Supplements14:41 Nutrition's Role in Immune Health16:52 The Impact of Exercise on Immunity21:24 Adjusting Supplements When Feeling Ill24:02 Managing Training and IllnessResources: https://www.gssiweb.org/sports-science-exchange/article/nutrition-and-athlete-immune-health-a-new-perspectiveReview- Sports and Immunity, from the recreational to the elite athletes: https://www.sciencedirect.com/science/article/pii/S2666991924000484NAC- https://pmc.ncbi.nlm.nih.gov/articles/PMC8234027/For coaching inquiries:Coach Katie → https://fuel2run.comCoach Justin → https://tabularasaracing.comPodcast Email → [email protected]

Send us Fan MailFor many aspiring triathletes, the swim is the single biggest barrier to getting started. In this episode of Triathlon 101, Coach Justin addresses one of the most common questions he hears: Do you need to be a good swimmer to do a triathlon? The answer may surprise you. This episode breaks down the difference between swimming fear and swimming skill, explains why open water feels so intimidating compared to the pool, and explores how wetsuits, buoyancy, and race-day rules make the swim far more accessible for beginners than most people realize. Justin also outlines what “good enough” swimming actually looks like in sprint and Olympic-distance triathlons and walks through a practical, step-by-step progression for building comfort and confidence in the water. If fear of the swim has been holding you back from signing up, this episode is designed to help you move forward with clarity and confidence. Here is a tutorial on the Side stroke or side crawl swim stroke: https://www.youtube.com/watch?v=DgJxHQE9TPsFor coaching inquiries:Coach Katie → https://fuel2run.comCoach Justin → https://tabularasaracing.comPodcast Email → [email protected]

Send us Fan MailSummary: In this episode of the Endurance Athlete Journey podcast, Coach Justin and Coach Katie delve into the critical topic of illness and immunity, particularly relevant as the cold and flu season peaks in January. They discuss the common challenges athletes face when dealing with sickness, including how to adjust training plans and the importance of listening to one's body. The conversation emphasizes the 'neck rule'—a guideline for determining whether symptoms are above or below the neck, which can help athletes decide whether to continue training or take a break. They also share personal experiences with illness and training, highlighting the nuances of managing health while pursuing athletic goals.The episode further explores practical strategies for boosting immunity and preventing illness, including the significance of rest, hydration, and nutrition. Coach Katie shares her recent experiences with illness, illustrating the complexities of training through sickness and the importance of recognizing when to push through and when to rest. The discussion is rich with insights on how to balance training demands with health considerations, making it a timely and valuable resource for endurance athletes navigating the challenges of winter sickness. In this episode, Coach Justin and Katie delve into the intricate relationship between exercise, illness, and immunity, particularly for athletes. They discuss the importance of recognizing when to rest versus when to engage in light activity, emphasizing that fresh air can be beneficial even during mild illness. The conversation highlights the significance of listening to one's body and understanding the symptoms that warrant a break from training, such as fever, persistent cough, and extreme fatigue. They also share personal anecdotes about their experiences with illness and racing, illustrating the challenges athletes face when trying to balance training with health.Keywords: endurance training, illness and immunity, athlete health, training adjustments, neck rule, boosting immunity, cold and flu season, athlete wellness, sports nutrition, exercise immunity,  training and illness, fresh air benefits, nutrition for immunity, rest and recovery, immune system support, athlete wellness, training load, illness preventionTakeaways"If you're feeling sick, listen to your body.""The neck rule helps determine if you should train or rest.""Adjust your training based on how your body feels during workouts.""Rest is crucial for recovery, especially during illness.""Monitoring HRV can provide insights into your health status.""Don't let devices dictate your training decisions; listen to your body instead.""It's important to differentiate between training fatigue and illness symptoms.""Personal experiences can guide future decisions about training and health.""Communicate openly with your coach about how you're feeling." Fresh air and sunshine can aid recovery during mild illness.Listen to your body; know when to rest.Light activity can be beneficial if you're not severely ill.Avoid racing if experiencing significant symptoms.Nutrition plays a crucial role in supporting the immune system.Resources/Research:IOC guidelines on illness Open air treatmenFor coaching inquiries:Coach Katie → https://fuel2run.comCoach Justin → https://tabularasaracing.comPodcast Email → [email protected]

Send us Fan MailSummaryIn this episode, Katie dives deep into the world of sports nutrition, distinguishing it from general dietary guidelines. She emphasizes the unique nutritional needs of athletes, explaining how their requirements differ based on activity levels and training intensity. Katie critiques the new USDA dietary guidelines, suggesting that they may not adequately support athletes' energy and carbohydrate needs. She also discusses the importance of understanding the difference between sports dietitians and nutritionists, highlighting the qualifications and expertise necessary for effective nutritional guidance. Throughout the episode, Katie provides practical insights into meal planning for athletes and the significance of tailored nutrition for optimizing athletic performance.Keywordssports nutrition, dietary guidelines, athletes, nutritionist vs dietitian, meal planning, carbohydrate needs, performance optimization, nutrition advice, healthy eating, dietary recommendationsTakeawaysSports nutrition is tailored specifically for athletes' needs and is different than nutrition for the general populationThe new dietary guidelines may not meet the energy demands of active individuals.Understanding the difference between a nutritionist and a dietitian is important if you are seeking expert advice in sports nutrition. Athletes often require more carbohydrates than the general population.Meal frequency and timing are essential for optimal performance.Sound Bites"Sports nutrition is really focused on athletes.""Dietary guidelines may not meet athletes' needs.""If someone is so certain, that's a red flag."For coaching inquiries:Coach Katie → https://fuel2run.comCoach Justin → https://tabularasaracing.comPodcast Email → [email protected]

Send us Fan MailPodcast Episode Description:In this episode of The Endurance Athlete Journey Podcast, Coaches Justin and Katie continue the goal-setting conversation by diving into goal execution—the often-overlooked skill that determines whether motivation turns into lasting results or burnout. Using real-world examples from nutrition and training, they explore how excitement around new goals can lead to overly aggressive strategies, unsustainable habits, and injury or frustration. The conversation focuses on building sustainable, repeatable behaviors, managing expectations, and aligning nutrition and training goals in a way that supports long-term progress rather than short-term extremes. Whether you’re setting New Year goals, returning to training, or trying to improve consistency, this episode provides a grounded, coach-driven framework for executing goals the right way.Key Takeaways:Goal execution matters more than goal setting when it comes to long-term successOverexcitement often leads to overly aggressive training or restrictive nutrition plansSustainable progress requires managing intensity, volume, and expectationsRestrictive diets and training streaks can increase the risk of burnout or injuryCyclical and flexible approaches to nutrition improve adherence and mindsetTraining plans should be written in pencil, not pen, and adjusted as feedback appearsReturning to activity should prioritize consistency over ambitionAligning nutrition goals with training demands is critical for performance and recoveryEgo-driven goals can derail progress if not checked earlySuccess is measured by consistency over time, not perfection week to week Link to the new USDA food guidelines: https://realfood.gov/For coaching inquiries:Coach Katie → https://fuel2run.comCoach Justin → https://tabularasaracing.comPodcast Email → [email protected]

Send us Fan MailSummary:Coach Justin brings you the first episode of a new series called Triathlon 101: A Beginner’s Guide to Triathlon, where he tackles one of the most common—and overwhelming—questions new athletes face: What race distance should I start with? Drawing from his experience as a coach and endurance athlete, he challenges the pressure of “Ironman culture” and explains why starting shorter is often the smartest path to long-term success. This episode reframes your first triathlon as a learning experience rather than a stress test, breaking down how background, goals, lifestyle, and time commitment should influence your decision. Whether you’re coming from running, cycling, swimming, or starting from scratch, Coach Justin offers a practical, confidence-building approach to choosing a race distance that supports consistency, enjoyment, and longevity in the sport. Takeaways:Your first triathlon should build confidence, momentum, and enjoyment, not overwhelm youStarting with the shortest appropriate distance supports long-term success and reduces burnoutAthletic background (runner, cyclist, swimmer, or beginner) matters when choosing a race distanceTraining time and lifestyle fit are just as important as physical abilitySwim anxiety is common and should be factored into distance selectionShorter races allow faster learning of skills like pacing, transitions, and nutritionLong-course racing is inspiring—but often inappropriate early in the journeyEgo-driven distance choices frequently lead to injury, frustration, or quittingMomentum and positive race experiences fuel long-term growthDistance does not define legitimacy—preparation and execution doFor coaching inquiries:Coach Katie → https://fuel2run.comCoach Justin → https://tabularasaracing.comPodcast Email → [email protected]

Send us Fan MailSummary:In Episode 57 of The Endurance Athlete Journey Podcast, Coach Justin and Coach Katie kick off the new year with a deep dive into goal setting for endurance athletes. They explore how to create meaningful, realistic, and trackable goals that go beyond race results, emphasizing the importance of process-oriented habits like recovery, nutrition, mobility, and consistency. Drawing from their own experiences and coaching philosophies, they discuss how to balance performance goals with lifestyle demands, why goals should evolve throughout the season, and how small, often-overlooked details can be the difference between stagnation and long-term progress. This episode offers practical insight to help athletes set goals they can actually sustain—and enjoy—throughout the year.Key Takeaways from the EpisodeGoals should include both quantitative (performance-based) and qualitative (process-based) elementsOutcome goals alone can lead to disappointment; process goals build consistency and resilienceRealistic goal setting requires an honest look at time availability, life demands, and recoveryGoals should be reassessed and adjusted as training progresses—up or down as neededSmall habits like mobility, self-care, hydration, and fueling often limit progress more than training volumeTreat recovery and self-care like workouts by scheduling and tracking themSMART goals help turn big ambitions into actionable, measurable stepsEnjoying the journey—not just the outcome—is key to long-term athletic growthFor coaching inquiries:Coach Katie → https://fuel2run.comCoach Justin → https://tabularasaracing.comPodcast Email → [email protected]

Send us Fan MailSummary: In this Year in Review episode of The Endurance Athlete Journey Podcast, Coach Justin and Coach Katie reflect on their 2025 seasons, sharing honest insights into training volume, race performances, injuries, recovery, and lessons learned along the way. They break down personal stats, highlight key wins and challenges, and discuss how consistency, smart adjustments, and mindset shaped their year as both athletes and coaches. The episode also celebrates the podcast’s first year, offers a behind-the-scenes look at its growth, and looks ahead to 2026 goals—including upcoming races, training focus areas, and new content ideas—making this a valuable and relatable listen for endurance athletes planning their own year ahead. Takeaways:2025 was a year of consistency, learning, and adaptation for both coaches, with strong training volume but necessary adjustments due to life, health, and injury.Coach Katie logged over 2,300 miles of running, emphasizing consistency and speed development after her spring marathon, which she believes will pay off in future marathon performance.Marathon success isn’t just about mileage—sleep, stress management, fueling, and mental pressure played a major role in race-day outcomes.Post-marathon recovery can be unpredictable; illness, fatigue, and life events can delay a return to training even when fitness is high.Speed-focused training and shorter races can be a powerful way to build long-term endurance performance and prevent burnout.Coach Justin completed nearly 700 hours of training across swim, bike, run, and strength, highlighting the demands of triathlon training.Strength training made up a significant portion of Justin’s year and contributed to improved durability, bike power, and run resilience.Gravel cycling proved to be a valuable cross-training tool, improving bike handling, strength, and confidence while reducing mental burnout.The run-walk method can be an effective and ego-free strategy for maintaining consistency, managing injuries, and improving long-distance performance.Swimming progress came from improved muscular endurance and consistency rather than raw speed, with plans to focus on speed development in 2026.Both coaches emphasized the importance of reflection—tracking data, reviewing training honestly, and learning from setbacks.Looking ahead to 2026, the focus will be on smarter race preparation, better sleep and recovery strategies, and sharing more behind-the-scenes training content with listeners.The podcast’s first year was driven by passion rather than monetization, with a strong emphasis on community, education, and athlete support.For coaching inquiries:Coach Katie → https://fuel2run.comCoach Justin → https://tabularasaracing.comPodcast Email → [email protected]

Send us Fan MailSummary:In this episode of The Endurance Athlete Journey Podcast, we dive into how endurance athletes can strategically set their race calendar for the season ahead. We discuss the importance of choosing races that align with your goals, fitness level, and life demands, rather than overloading your schedule. You’ll learn how to balance “A,” “B,” and “C” races, why more races don’t always mean better results, and how proper planning supports consistent training, recovery, and long-term performance. Whether you’re a runner or triathlete, this episode will help you build a race calendar that sets you up for success instead of burnout.Takeaways:Setting your race calendar should start with your overall goals, not the number of races you want to doAthletes often over-schedule races, which can limit fitness development and increase burnoutChoosing races should account for life stress, time availability, and recovery capacity, not just motivationUsing A, B, and C race categories helps prioritize training focus and manage expectationsAn “A race” should anchor the season and guide the structure of the training planB and C races can be used as training opportunities, not peak performancesRacing too frequently can interrupt consistent training and long-term progressThe race calendar should allow adequate build phases, recovery periods, and mental breaksChoosing not to race because of fear of failure could cause you to miss out on physical, mental, emotional, and spiritual growth opportunities.Flexibility is important — race plans may need to change as fitness, health, or life circumstances changeA well-planned race calendar supports consistency, confidence, and sustainable performanceFor coaching inquiries:Coach Katie → https://fuel2run.comCoach Justin → https://tabularasaracing.comPodcast Email → [email protected]

Send us Fan MailKeywords: metabolic efficiency, metabolic flexibility, endurance training, nutrition, training strategies, aerobic capacity, lactate threshold, fasted training, strength training, endurance athleteTakeawaysMetabolic efficiency is the ability to burn fat at higher intensities.Metabolic flexibility allows fluid/easy switching between fat and carbohydrate burning as needed during exercise. Base building through easy and steady state miles is crucial for metabolic efficiency.Training peaks can help track fat and carbohydrate expenditure during workouts.Zone three training can be beneficial for endurance athletes.Fasted training should be approached with caution and is more suitable for advanced athletes.Strength training enhances fatigue resistance and metabolic efficiency.Progressive workouts help maintain pace and improve metabolic flexibility.Lactate threshold training is essential for clearing lactate and improving performance.Building a strong aerobic base takes time and patience.SummaryIn this episode of the Endurance Athlete Journey podcast, Coaches Justin and Katie delve into the concepts of metabolic efficiency and flexibility, exploring their significance in endurance training. The discussion is divided into two parts: the first focuses on nutrition and the second on training strategies. Key insights include the importance of base building, the role of strength training, and the benefits of progressive workouts. The coaches emphasize the need for patience and a solid foundation before implementing advanced strategies like fasted training and lactate threshold workouts.Sound Bites"Training peaks can help track fat expenditure.""Building a strong aerobic base takes time.""Progressive workouts help maintain pace."Chapters00:00 Recognizing Red Flags in Training and Nutrition15:01 Building Aerobic Base and Training Strategies24:28 Understanding Fasted and Low Glycogen Runs34:18 Incorporating Strength Training for Endurance41:47 Lactate Threshold and Metabolic FlexibilityFor coaching inquiries:Coach Katie → https://fuel2run.comCoach Justin → https://tabularasaracing.comPodcast Email → [email protected]

Send us Fan MailSummary:In this final recap of Ironman Florida 70.3, Coach Justin reflects on his 16-week journey preparing for and completing the race on December 14, 2025. Despite battling a significant injury and overcoming mental and physical hurdles, Justin shares insights into his training metrics, race day experiences, and personal challenges. He highlights the importance of perseverance, faith, and the support of family, friends, and teammates. This emotional journey showcases not only the highs and lows of endurance sports but also the transformative power of commitment and resilience. Subscribe for more training tips, race stories, and inspiration!Coach Justin hosted his race report and all of the Ironman Florida 70.3 related content on the Tabula Rasa Racing website. The link to the Ironman Florida 70.3 content is below. Here you will find all of the weekly videos, weekly training summary graphics, and the weekly training plan (pdf) he followed for this preparation for the race. The race report is included in pdf download section of the page.  https://tabularasaracing.com/ironman-florida-70-3For coaching inquiries:Coach Katie → https://fuel2run.comCoach Justin → https://tabularasaracing.comPodcast Email → [email protected]

Send us Fan MailSummary:Join Coaches Justin and Katie on this episode of the Endurance Athlete Journey Podcast as they dive into the concepts of metabolic efficiency and metabolic flexibility. In the first part of this two-part series, Katie leads a comprehensive discussion on the nutritional strategies behind improving the body's ability to burn fat and switch between fuel sources. The conversation covers the science behind Fat and carbohydrate utilizationBenefits and limitations of being fat-adapted for endurance athletes Importance of balancing performance with overall healthExplore practical approaches to fuelingImpacts of different dietary strategies on training Key signs to look for when assessing your own metabolic adaptations. Whether you're an endurance athlete preparing for a long-distance event or simply curious about optimizing your performance through nutrition, this episode offers valuable insights and actionable tips. Tune in for expert advice, real-world experiences, and a preview of the next episode focused on training strategies for metabolic health.Additional References:Louise Burke research on race walkers: https://pmc.ncbi.nlm.nih.gov/articles/PMC5407976/Low carbohydrate, high fat ketogenic diets on the exercise crossover point and glucose homeostasis.  https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2023.1150265/fullThe Endurance Athlete Journey Podcast Episode 25: Periodizing Your Nutrition for Race Day Success: https://www.buzzsprout.com/2450527/episodes/17901870For coaching inquiries:Coach Katie → https://fuel2run.comCoach Justin → https://tabularasaracing.comPodcast Email → [email protected]

Send us Fan MailSummary:In this episode of the The Endurance Athlete's Journey, Coach Justin takes listeners behind the scenes of his final preparations for Ironman Florida 70.3 in Haines City. He candidly discusses the physical and mental challenges of race week, including managing a lingering posterior tibia tendonitis injury, adapting his training during taper, and drawing strength from his faith and family support. Justin shares insights from swim and bike course previews, race-day strategies, and the value of trusting the process after a year-long commitment to training. He reflects on the importance of community and the motivation he receives from listeners, and invites those interested in coaching or connecting to reach out as he looks ahead to the next season.For coaching inquiries:Coach Katie → https://fuel2run.comCoach Justin → https://tabularasaracing.comPodcast Email → [email protected]

Send us Fan MailKeywords: running, pregnancy, coaching, athlete stories, nutrition, postpartum, fertility, training, women in sports, endurance athletesTakeawaysJen Fishman shares her journey as a runner and coach.Running experiences can vary greatly during pregnancy.The importance of a supportive coach-athlete relationship.Women often face unique challenges in sports and coaching.Pregnancy can impact running performance and training.Nutrition is crucial during pregnancy for both mother and baby.Stress can affect a woman's ability to conceive and train.Postpartum recovery requires patience and understanding.Listening to your body is essential during pregnancy and postpartum.Community support is vital for athletes navigating pregnancy.SummaryIn this episode of the Endurance Athlete Journey podcast, Coach Justin and Coach Katie sit down with Jen Fishman, a running coach and athlete, to discuss her experiences with running through pregnancy. Jen shares her journey from being a non-athletic child to becoming a competitive runner and coach. The conversation delves into the challenges and joys of running during pregnancy, the importance of nutrition, and the impact of stress on fertility and training. They also touch on postpartum recovery and the unique experiences women face in the world of athletics. This episode aims to provide insights and support for athletes navigating the complexities of pregnancy and motherhood.Chapters00:00 Introduction to Jen Fishman's Journey01:27 Jen's Running Background and Early Experiences06:23 Navigating College Running and Coaching Dynamics14:01 Transitioning Back to Running as an Adult16:24 Experiences of Running During Pregnancy21:50 Challenges of Pregnancy and Fertility30:45 The Impact of Stress on Training and Pregnancy37:28 Advice for Pregnant Runners and Coaching Considerations46:14 Coaching During Pregnancy: A Unique Perspective48:43 The Importance of Communication in Coaching50:45 Maintaining Fitness During Pregnancy53:38 Nutrition Needs for Pregnant Athletes58:40 Adjusting Training Routines During Pregnancy01:05:49 Sleep Challenges and Recovery in Pregnancy01:11:35 Postpartum Considerations for AthletesIf you are interested in learning more about Jen as a running coach you can check out her profile on Team RunRun at this link: https://teamrunrun.com/coach/jen-fishman-fort-collins-running-coach/She is also on Instagram @run.fish.run For coaching inquiries:Coach Katie → https://fuel2run.comCoach Justin → https://tabularasaracing.comPodcast Email → [email protected]

Send us Fan MailSummary:Coach Justin provides a comprehensive week 15 recap of his preparation for Ironman Florida 70.3, detailing his training and recovery strategies during the first week of taper. Despite dealing with posterior tibia tendonitis, he managed to complete all planned swim, bike, elliptical, and strength workouts, adjusting his approach to accommodate his injury and emphasizing recovery with physical therapy, massage, and mobility work. Justin describes successful wetsuit swim practices, focused tempo bike sessions, and purposeful elliptical workouts in place of running, while sharing personal insights about managing stress, trusting in his faith, and relying on his support team. He reflects on the importance of adaptability and maintaining a positive mindset as he heads into race week, expressing gratitude for the professionals who have helped him on his journey.For additional content, visit https://tabularasaracing.com/ironman-florida-70-3For coaching inquiries:Coach Katie → https://fuel2run.comCoach Justin → https://tabularasaracing.comPodcast Email → [email protected]

Send us Fan MailSummary:In episode 48 of the Endurance Athlete Journey podcast, Coach Justin and Coach Katie launch a sports-specific series focused on running, specifically exploring the balance between building endurance and improving speed. The discussion highlights the importance of aligning training approaches with individual goals, race distances, and personal experience levels. The coaches address common debates and misconceptions found in running communities, emphasizing that both endurance and speed can be developed, but the optimal mix depends on the athlete’s objectives and physical capacity. They also discuss the role of run-walk protocols, injury prevention, and the need for nuanced, personalized training plans rather than one-size-fits-all advice. Throughout the episode, Justin and Katie encourage listeners to ask questions, seek guidance, and remain open-minded, noting that effective training is highly individual and benefits from creativity and thoughtful coaching.Takeaways:Endurance and speed training should align with specific goals.The race type influences whether to focus on endurance or speed.A run-walk protocol can be effective for many runners.Training plans can incorporate both endurance and speed elements.It's important to adjust training based on individual recovery and biomechanics.Consistency in running is key to improvement, but must be balanced with recovery.Not all runners can handle the same training frequency.Personal goals should dictate the training approach.Speed work can vary significantly based on race distance.Understanding one's own body and limits is crucial for effective training. There is no cookie cutter answer for training; it varies by individual.Training plans should be tailored to specific goals and experiences.Speed work is essential for improving performance in endurance sports.Incorporating hills can safely build strength and speed.Injury risks can increase with speed work, especially for beginners.Improvement can come from not slowing down as much during races.Strength training can be as important as speed work for new runners.Speed doesn't always mean running faster; it can be about increasing turnover.Embracing discomfort in training can lead to better performance.Understanding the nuances of training can help athletes reach their goals.For coaching inquiries:Coach Katie → https://fuel2run.comCoach Justin → https://tabularasaracing.comPodcast Email → [email protected]

Send us Fan MailIn this week’s episode of the Ironman Florida 70.3 Endurance Athlete’s Journey, Coach Justin, delivers a candid update on the challenges and adaptations during week 14 of his training. Facing a significant setback with posterior tibial tendonitis in his left leg, Coach Justin shares how he navigated a week without running and limited cycling, relying instead on high-volume swim workouts using pull buoys and paddles, as well as strength training sessions—often with the help of his son. He discusses the mental and emotional hurdles of injury, the importance of focusing on what’s possible, and the need for patience and faith as race day approaches. The episode offers honest insights into injury management, the realities of endurance sports, and the value of calculated risk and family support. Coach Justin invites listeners to connect for coaching, resources, and shared community, reminding athletes everywhere that setbacks, adaptation, and growth are essential parts of the endurance journey.For coaching inquiries:Coach Katie → https://fuel2run.comCoach Justin → https://tabularasaracing.comPodcast Email → [email protected]

Send us Fan MailCoach Justin shares a candid and emotional recap at the end of week 13 of his 16-week Ironman Florida 70.3 training plan. This week diverged from the usual detailed training updates due to a significant event: Justin experienced a sudden and severe injury to his lower leg, diagnosed as posterior tibial tendonitis after ruling out a stress fracture at an orthopedic clinic.Despite managing to complete swim sessions (including valuable wetsuit practice), several bike and run workouts were missed. Justin describes the progression of his injury, the pain and frustration it brought, and his stubborn determination to push through before ultimately realizing rest was necessary. He shares insights from medical advice—no running, cycling, or elliptical for at least a week, with swimming and upper body strength work as his only options.Throughout the episode, Justin reflects deeply on his emotional journey, questioning the balance between athletic ambition and faith. He relates his experience to the biblical story of Abraham, contemplating themes of sacrifice, trust, and personal growth. Justin emphasizes the importance of vulnerability, showing both the successes and struggles of endurance training, and encourages athletes to embrace setbacks as opportunities for learning and resilience.Going forward, Coach Justin will focus on recovery, adapting his training plan, and trusting the process—both physically and spiritually. He invites listeners to join his journey, check out resources and coaching opportunities at tabularasaracing.com, and stay tuned for next week’s update as he navigates the challenges of tapering and preparation with renewed perspective.For coaching inquiries:Coach Katie → https://fuel2run.comCoach Justin → https://tabularasaracing.comPodcast Email → [email protected]

Send us Fan MailSummaryIn this episode, Coach Justin and Coach Katie discuss strategies for eating and training during the holiday season, focusing on mindful eating, managing holiday meals, and coping with the stress that often accompanies family gatherings. They provide practical tips for navigating Thanksgiving and Christmas, including how to enjoy festive foods without overindulging, the importance of maintaining a balanced diet, and the role of exercise as a healthy coping mechanism. The conversation emphasizes the need for athletes to adjust their training and eating habits during the holidays while also addressing the emotional aspects of food and family dynamics.TakeawaysMindful eating can help manage cravings during the holidays.It's important to enjoy holiday foods without guilt.Plan meals ahead to avoid feeling overwhelmed by choices.Don't skip meals before big holiday dinners to prevent overeating.Use exercise as a healthy coping strategy, not a punishment.Be mindful of alcohol consumption during holiday gatherings.Trust your body to manage weight fluctuations after the holidays.Consider the emotional aspects of food and family gatherings.Balance indulgence with healthy choicesAdjust training plans to accommodate holiday schedules.Chapters00:00 Introduction to Holiday Eating and Training02:16 Understanding the Challenges of Holiday Eating03:45 Mindful Eating Strategies for the Holidays10:02 Navigating Thanksgiving: Tips and Strategies28:09 Christmas and Multi-Day Celebrations: Managing Eating28:52 Navigating Holiday Eating 37:45 Mindful Eating During the Holidays45:28 Healthy Ingredient Substitutions49:05 Managing Multiple Family Meals52:34 Training Considerations During the Holidays53:07 Finding Balance During the Holidays56:56 Creative Alternatives for Holiday Workouts01:01:05 Training and Eating: A Healthy Relationship01:02:35 Managing Holiday Anxiety and Stress01:07:37 Coping Strategies Beyond Food01:10:27 Community and SupportResources from the podcast:Research on the topic of meal sequencing1. A review of recent finding on meal sequencing2. The Metabolic Concept of Meal Sequence vs. SatietyMindful Eating Books (on Audible)1. Intuitive Eating Book (highly recommended)2. Also consider this option or For coaching inquiries:Coach Katie → https://fuel2run.comCoach Justin → https://tabularasaracing.comPodcast Email → [email protected]

Send us Fan MailKeywordsMotivation, endurance training, athlete coaching, seasonal training, fitness, mental resilience, training plans, athlete mindset, overcoming fatigue, performance improvementTakeawaysMaintaining motivation during seasonal changes is challenging.Coaches play a crucial role in motivating athletes.Understanding the difference between fatigue and lack of motivation is key.Setting a race date can help maintain training consistency.Finding small ways to stay active during off-seasons is important.Listening to motivational content can boost workout performance.Committing to a training plan helps prevent loss of fitness.External motivators can help some athletes stay on track.Building a solid foundation before a training plan is essential.Embracing discomfort can lead to personal growth and improved performance.SummaryIn this episode, Coach Justin and Coach Katie discuss the challenges of maintaining motivation in endurance training, especially during seasonal changes. They explore the distinction between fatigue and lack of motivation, the role of coaches in motivating athletes, and strategies for staying active during tough weather conditions. The conversation emphasizes the importance of commitment to training plans, the need for a solid foundation before starting a training cycle, and the value of embracing discomfort for personal growth. Listeners are encouraged to find ways to keep their training interesting and to recognize the impact of momentum on their fitness journey.Sound Bites"You need to commit to your training plan.""The brain gives in before the body.""Momentum is a hard thing to maintain."Chapters00:00 Introduction to Motivation in Endurance Training05:08 The Seasonal Struggle: Maintaining Motivation09:30 Distinguishing Between Fatigue and Lack of Motivation14:23 Strategies for Staying Motivated20:39 Mind Tricks and Mental Strategies for Training27:57 Final Thoughts on Motivation and Endurance Training28:54 The Mental Battle of Motivation31:37 Nostalgia and Music as Motivation34:14 The Balance of Motivation and Rest36:46 The Psychological Impact of Training Peaks38:52 Coaching: Balancing Expectations and Empathy43:33 The Role of Self-Motivation in Training48:09 Embracing the Grind: The Importance of Hard Work54:03 Finding Motivation in Long-Term Goals59:34 The Importance of Consistency and Foundation01:08:07 The Comfort Crisis: Growth Through DiscomfortBook mentioned during the episode: The Comfort Crisis- https://eastermichael.com/book/Previous Episode on Mastering the "Off-season" https://www.buzzsprout.com/admin/2450527/episodes/18060855-episode-36-training-in-the-gap-approaches-to-mastering-the-off-seasonFor coaching inquiries:Coach Katie → https://fuel2run.comCoach Justin → https://tabularasaracing.comPodcast Email → [email protected]

Send us Fan MailIn this week 12 recap of training for Ironman Florida 70.3, Coach Justin discusses his experiences during a rollback (recovery) week, where the goal was to reduce training volume and shed accumulated fatigue. He highlights the importance of structured training, adapting strategies and the confidence gained from race performance and effective bike training. Justin reflects on balancing training intensity, bike skills development, and the temptation to add unnecessary volume out of fear, ultimately choosing to trust his preparation process. The week reinforced the value of sticking to a well-considered plan, relying on faith, and preparing strategically as race day approaches, with two more high-volume weeks ahead before tapering begins.For coaching inquiries:Coach Katie → https://fuel2run.comCoach Justin → https://tabularasaracing.comPodcast Email → [email protected]