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ROO Podcast #127: Why Revolution Why Will Change Your Life

RevWhyROOEmma Huvos, Greg Faxon, and Izzy Darby are coleaders and cofounders of the Revolution Why Immersion.

In this episode, I discuss the inspiration, purpose, and details behind the Revolution Why Immersion with Emma, Greg, and Izzy. Revolution Why is a retreat for growth-minded millennials who want to question their relationship with their work, health, food, and other people. It will include workshops on yoga, meditation, plant based cooking, and deliberate living. The immersion will feature speakers, opportunities for hands-on learning, community building, and skill sharing. Most of all though, it means leaving more connected to yourself and others, revitalized and ready to spread the revolution. Even if you are not a millennial, I encourage you to listen to this episode since Emma, Greg, and Izzy explore important questions for everyone to reflect on in regards to living a fulfilled life.

Revolution Why will be held on October 9-12, 2015 at the Riverside Project, a beautiful 80 acre property on the banks of the Shenandoah River in Charles Town, West Virginia (90 minutes outside of Washington, DC). If you are interested in joining Revolution Why, visit revolutionwhy.com and sign up to be on our email list to learn about when registration opens. Lastly, if you want to know my why behind Revolution Why, check out my past ROO blog post. Let’s start a revolution together!

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ROO #126: Elinor Fish on Running as a Mindfulness Practice

view“As soon as I started to use running as a means to support healing, by making it a mindful practice, then I was able to restore my health. And once I had my health back, then I was able to start to build my fitness back up again.” 

Elinor Fish is a running coach, writer, runner, speaker, and mother.

In this episode, Elinor tells the story of how she discovered the freedom of trail running after many years as a competitive high school and collegiate runner. Elinor explains how her mindful running revolution was born out of a difficult recovery after racing the Leadville 100-miler. She discusses how to use running as a mindfulness practice and the impact this has had on the athletes she coaches. Elinor reflects on the female mentors she has in the trail community. Lastly, Elinor reveals exciting running retreats and projects for 2015.

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ROO #125: Julie Piatt on The Creative Process Behind The Plantpower Way

Julie3“The truth is that preparing a meal is actually the ultimate performance art. Its a creative expression. Its unique to you and to the ingredients that you have on hand. It will only be that way, that one time. So, you can never prepare the meal the same way again. Its an impossibility.”

Julie Piatt is a plant-based chef, author, healer, musician, yogi, meditator, and mother of four.

In this episode, Julie returns to the ROO Podcast to discuss the upcoming release of “The Plantpower Way.” Julie shares the seeds of inspiration behind the book, from feeding Rich Roll, her husband, during his ultra-endurance endeavorers to collecting recipes throughout her lifetime. She explores how “The Plantpower Way” is more than just a book, but rather an aspirational lifestyle guide. Julie reflects on the challenges she faced in the creative process of forming the book. She explains how to empower your children to eat plant based and how it can change your life at the cellular level. Julie discusses the revolutionary approach Rich and her have taken for their pre-order campaign, grounded in gratitude and service. Lastly, Julie reveals her dreams for the growth of “The Plantpower Way.”

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20 Boston Marathon Tips from the ROO Pros

The Boston Marathon is one week away! To celebrate and help runners prepare for race day, I have gathered advice from 20 Running On Om Podcast interviewees who know Boston. The tips are organized in order of podcast publication with links to the shows if you click on their names.

1. Roy Benson, running coach, exercise scientist, camp director, and author

Think positively about negative splits. May you enjoy many happy heartbeats.

2. Tawnee Prazak, endurance sports coach, personal trainer, triathlete, podcast host, and model

My advice would simply be: Enjoy each moment before, during and after and never take for granted the opportunity to be part of something so incredible. We’re so lucky to live in a world where we can rise above and overcome tragedy and create a safe, life-changing event for all to enjoy! For all those who get to participate: Don’t just run it for your own goals, run as symbol of strength and run it for all those whose lives have been altered by this race. Although I’ve personally never run this event (it is on my list of goals however), I view the Boston marathon as more than just a marathon — it’s shaped endurance sports as we know it!

3. Tim (Lucho) Waggoner, endurance sports coach, accomplished triathlete and ultra runner, and podcast coach

280932690_3d4efa0126_b-940x626I’d say the most common mistakes athletes make is not going into the race truly rested/ tapered, and starting too fast. I’m a firm believer in unloading fatigue starting 4 weeks out. That doesn’t mean stopping quality sessions! It means that 4 weeks out you start to drop the volume of your easier run days and make sure that you go in to the key sessions rested. You also focus on recovery after each quality session with ~2 days of very light and short runs. Then the third week out you’ll drop miles off the quality sessions gradually. 10 days out is the last longer hard session. On race day it’s important to relax and not allow excitement and adrenaline to tempt you in to banking time. Stick to the pace plan!

4. Nate Jenkins, professional runner and math teacher

My suggestion for Boston is to remember it is just a race like any other. No magic break throughs or curses. Don’t get overly stressed, stay within your self until you get to the hills then you can get a bit uncomfortable.  From the top of heartbreak to the finish you should be running just about as hard as you can nothing to hold back for at that point.

5. Jay Johnson, running coach, writer, and podcast host

When running the Boston Marathon, patience is a virtue…and a necessity.

6. Sage Rountree, yoga teacher, runner, triathlete, endurance sports coach

Be very clear on your intention (your philosophy) and your goals (your strategy) before you head to Hopkinton. This will make every choice you make before and during the race easier! I elaborate on intention and goals in RACING WISELY.

Boston-specific thoughts: Think of it not as two halves but as 20 miles and a 10K. If you can control yourself in the first 20, running SLOW on the downhill first seven and controlled through the hills, the last six-something miles are screaming downhill. I was told that if you are passing ANYONE in the first hour of Boston, you’re running too fast, and I think that’s brilliant advice. Take a good look at the folks who zoom past you at the start; you’ll likely see them again and can draw a huge emotional boost when you do, confirming your pacing is correct.

Finally, wear sunscreen, especially on your neck, back, and calves. Even if it’s raining at the start, you’ll be glad you did.

7. Dick Beardsley, former professional runner, motivational speaker, and author
0413_salazar-beardsley-marathon-624x424

Alberto Salazar looks over his shoulder to check on Dick Beardsley as they neared the finish line of the famous 1982 Boston Marathon, known as the “duel in the sun.”

The first half of the course there is a lot of downhill and people tend to go out way to fast because of that and the large cheering crowds. Your fresh, you’ve got a lot of downhill running, the large cheering crowds, and it all feels so easy! DO NOT let that fool you! By starting out a little slower and getting your legs use to the downhills by the time you get to the uphill portions of the race your legs won’t be so pounded and you will have momentum left for the uphills, you go out to fast and those hills will feel like mountains! Enjoy the experience! There is no race like the Boston Marathon, it is the Granddaddy of all races!

8. Nichole Bukowski, runner, yoga teacher, and community organizer

On April 20th I will be running my 12th Boston Marathon. Hands down…Marathon Monday is my favorite day of the year. For those running, watching from the sidelines or afar there’s nothing quite as powerful as the energy, passion, determination, and community that pours into the hearts and souls of all involved when Patriots Day hits Boston. The best piece of advice I offer to all running is enjoy these two weeks leading up to the moment you toe the line in Hopkinton. You’ve put in months of training to prepare. Continue to run and do the additional complimentary work to keep you healthy and spry for the 26.2 mile journey, yet don’t give your energy to worry or stress. Focus on your ability to put one foot in front of the other for the opportunity to traverse one of, if not the most historic marathon course there is. (I’m a bit biased ;) There are many things we can’t control. Rain, snow, headwind, tailwind…yet your state of mind is all in your hands. Let each moment from now until you cross the finish line on Boylston Street with thousands of fans applauding and screaming for your victory be full of gratitude, respect, and admiration for all your body and mind give you the power to accomplish. With you every moment of the way.

Nichole Bukowski running the 2014 Boston Marathon

Nichole Bukowski running the 2014 Boston Marathon

9. Randy Pierce, runner, hiker, and president of 2020 Vision Quest

Once the training is behind, the morning is past and the starting line is finally crossed; then immerse as fully into the moment as possible. Something epic is happening with you, for you and around you. Savor it and live in the moment more than the challenge, the pain, the planning. Those moments will carry you through to the end and remain with you long after everything else is likely faded.

10. Matt Frazier, creator of No Meat Athlete, runner, author, and endurance sports coach

Boston is the greatest race in the world, so be ready to race! My biggest mistake, after finally qualifying for Boston after years of hard work, was treating the race itself as a victory lap. All winter I told myself I’d “just enjoy the atmosphere,” and it took lining up in the starting corral right behind the best runners in the world for me to realize how special this opportunity was. If you’ve made it to Boston, race Boston.

11. Cara Gilman, yoga teacher, cycle instructor, runner, and running coach
Cara Gilman after the 2010 Boston Marathon

Cara Gilman after the 2010 Boston Marathon

The Boston Marathon is only days away and your only challenge is to let yourself be by getting out of your head and getting right into your heart. You have done the training and all the physical work to get you to the starting line. Now it’s time to trust your training and believe you are strong enough to go the distance. Enjoy each and every step and take it all in. There’s no other race like the Boston Marathon and you earned that bib number. Now go have fun and do what you love doing, running! Everything else will fall into place as it should.

12. Joanna Zeiger, runner, former professional triathlete, endurance sports coach, and researcher of behavioral genetics

The most important tip for Boston? Do not go out too fast! The down hill at the start is very alluring and causes athletes to start off much faster than they can handle, which can cause a very slow last 10k. The key is to come up with a pacing plan, based on the training leading up to the race, and sticking to it, no matter what is going on around you. Even if you feel amazing, do not overreach the first half.

13. Sage Canaday and Sandi Nypaver, professional ultra-trail-mountain runners and running coaches

At some some point in the second half of the marathon, it’s going to start feeling very uncomfortable. When this happens people often tense up and focus on the discomfort. However, just telling yourself to relax can instantly make your body relax and deal with the discomfort a little better. When using a heart rate monitor most athletes can see their heart rates go down after simply telling themselves to relax.

The best marathon times often come from even or slight negative split performances. Don’t get caught up in the excitement of the start of a race and go out too fast. Come up with a realistic time goal and calculate what your mile pace should be and stick with it. If you’re feeling really good at mile 20, that’s the time to go faster if you have another gear in you.

14. Lisa Hamilton, creator of the Conscious Runner, runner, running coach, writer, and podcast host
  • No matter how slow you feel while running, stick to your pace. Remember, the race is 26.2 miles long. You’ll have lots of time to cover ground more quickly after the first half.
  • Don’t forget to fuel early in the race. If you don’t it most certainly will catch up with you in the end.
  • Once in awhile, don’t forget to look around and soak in the amazing experience you are having.
  • When you go through a tough spot, draw energy from the crowd and those around you.
  • Remind yourself how cool it is you get to run the Boston Marathon
  • Above all have fun!
15. Rene Kalmer, professional runner and Olympian from South Africa
Rene Kalmer in the 2013 Boston Marathon. Photo by Clay Shaw

Rene Kalmer in the 2013 Boston Marathon. Photo by Clay Shaw

Race day Nerves! Starting to feel the butterflies in your stomach with the count down to Boston Marathon. Nerves are normal as race day is creeping closer and closer. Believe me! Whether you are going for a podium spot or just aiming to concur the distance. All runners go through the same emotions in race week. Uncertainties will arise during race week. Did I train hard enough? Should I have done more and longer long runs?

The best way to overcome these uncertainties, is to think back of the progress you have made, from December till now. Remind yourself of the weeks of preparation, early mornings and sacrifices you made to get you to this race. Don’t compare your training with anyone else, it will only plant seeds of doubt in your mind. Trust your training! No workout in race week can make you any fitter. Overdoing it in race week is more of a concern than under doing it.

Relax! Try and get your mind of the race by doing some non-running related activities, reading a book, watching your favorite movie or just spending time with family and friends. The most important thing to do now, is to rest your body and your mind!

16. Eric Ahern, runner and language teacher
  1. Both times I ran Boston I got carried away by the adrenaline and crowds at the start, and ended up running too hard in the first half. Go easy! Sandbag if you have to! Give yourself a cushion so that when you get to the second half, you’ll be able to dig deep and actually have some reserves of energy.
  2. Mile 16, when you cross route 95/128, is like no-man’s land. There are less people, the hills are just beginning, and whatever the weather is, it will be worst here. Get through that section feeling strong and then relish the change of scenery after the turn onto Comm Ave. Feel the pull of the finish line drawing you closer with every step.
  3. Run on the course, and get to know the landmarks. On race day focus on getting from one landmark to the next. DO NOT think about the entire remaining distance, or your finishing time, or the new PR you might have. Focus on the moment, your calm breathing, your smooth form, and the intermediary goals.
17. Chris Heiusler, RunWestin Concierge, runner, and father
Mike Burnstein running the 2013 Boston Marathon

Mike Burnstein running the 2013 Boston Marathon

If you’re racing Boston, you’ll have to get to mile 16.5 with some serious gas still in your tank. Go out too fast on this course and Heartbreak Hill will live up to its reputation. If you’re running Boston, do what John “The Penguin” Bingham tells runners to do: “Get more bang for your buck and take your time.” There’s no marathon like it…

18. Mike Burnstein, cofounder of Janji Running Apparel and runner

Make sure to enjoy the excitement of the Boston crowds. I highly recommend taking the opportunity to high five a few spectators along the way and fist pump the masses along Boylston Street.  Sure, adding in a few unnecessary steps or momentarily breaking form might result in a couple extra seconds, but its what make Boston Boston.  That race has never about PRs, its about competing and celebrating the sport of running.

19. Dan Fitzgerald, co-founder of HHRC & SEAC, running coach, runner, and surfer
Tyler Andrews crossing the 2014 Boston Marathon finish line

Tyler Andrews crossing the 2014 Boston Marathon finish line

The Boston Marathon is the most prestigious marathon in the world – any Bostonian will happily tell you that. For the people running it, especially for the first timers, it’s important to stay focused on the task, not the hype. Stay centered. Focus on all of the preparation you’ve done and the fact that you’re ready. Match your effort to the terrain (a little faster downhill, a little slower up hill). My final advice to all of my athletes before the race is always: Be calm. Be confident. Have fun!

20. Tyler Andrews, professional runner, Director of STRIVE Trips (soon-to-be released podcast)

Lots of others will talk about how to pace yourself over the course (expect to positive split), so I’ll stay away from race strategy. The most important thing? The Boston Marathon is the only race I’ve ever run where you feel like you’re at a rock concert, not a marathon. Enjoy the spectacle!

21. YOU: What tips do you have about the Boston Marathon experience? Comment below with your advice. 


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Why Revolution Why?

10445977_645965892176151_4229806564181300689_nI believe a lot of meaningful explanations are threefold and thus, I want to give you three reasons to consider taking part in the Revolution Why Immersion weekend, co-hosted by myself, Greg Faxon, Izzy Darby, and Emma Huvos, during October 9th to 12th, 2015.

1. Restore Your Mind-Body-Spirit

Revolution Why will restore your mind, body and spirit as we inhabit the outdoors, eat nourishing foods, and move in a way that brings us into alignment with our true nature.

  • The immersion will be hosted at The Riverside Project, a beautiful 80 acre property on the banks of the Shenandoah River in Charles Town, West Virginia. We will hear the river at night as we camp under the stars and enjoy bonfires with heartfelt conversations over vegan marshmallows!
  • All the leaders are passionate about plant-based nutrition and every meal will be made with love by vegan blogger Izzy Darby, who is an expert in creating plant powered meals that are both healthy and hearty.
  • Moving your body is paramount to holistic restoration. I am excited to offer daily yoga classes and guided runs that will reinvigorate your form, strength, and focus.

2. Reconnect with Yourself and Others

Revolution Why is for growth-minded millennials who want to reconnect to their purpose and the world:

  • Coach, Greg Faxon will lead you through powerful exercises that investigate why today is the best time to build your own business and how to get started.
  • Our days will be grounded in building community through challenging, honest and supportive conversations. The Revolution Why community will help reconnect you to yourself and like-minded millennials who share a passion for living deliberately.
  • Emma Huvos, founder of the Riverside Project, will teach you how to reconnect to the earth through permaculture exploration.

3. Revolutionize Your Life

  • My goal for Revolution Why is to enable participants to leave feeling inspired to transform their lives and bring the revolution to their communities.
  • There are only 22 available spots at Revolution Why. Sign up to the email list so that you can be the first one to know when applications open. If you want to restore, reconnect, and revolutionize your life, join us for Revolution Why!

* Stay tuned for a Running On Om podcast episode featuring Greg, Izzy, and Emma’s reasons behind Revolution Why to-be-released next week!


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ROO #124: Dan Fitzgerald on Building a Running Community

IMG_0577“My goal is always to open people’s eyes to their capability as a runner, because when people have never done speed, and then they jump in, they get really excited because they get much faster, much quicker if their willing to commit, even for four weeks.”

Dan Fitzgerald is the co-founder of Heartbreak Hill Running Company and South End Athletic Company, coach, runner, and surfer.

In this episode, Dan tells the story of his running background, from setting the former 800 meter record at his high school to his most memorable race at Boston College. He explains how his work with Quicksilver and his love of surfing informed the culture of South End Athletic Company (SEAC) and Heartbreak Hill Running Company (HHRC). Dan discusses the power of community at SEAC and HHRC. He reflects on his coaching philosophy, including the mentors that inspired him and important aspects of building speed. Dan recounts the story of how he met Rebecca Pacheco, his fiancée, Boston-based yoga teacher, author, and ROO interviewee #3. He explores how he incorporates yoga into his own training and coaching. Lastly, Dan provides insight on the future of distance running and the taper experience.

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