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Author Archive | Angie Spencer

How to Set a PR at Your Next Race

By on August 15, 2011 in Podcasts

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Want to set a personal record (PR) at your next 5k, 10k, half marathon, or marathon? This podcast will tell you how to shave minutes off your time.

Running a PR can even be more satisfying than winning an age group award because most of us run to compete against ourselves. We know that we’ll never be Olympic athletes or even win a marathon. Yet we know that somewhere deep down inside of us resides the best we are capable of.

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Are You Ready to PR?

Setting a PR will require a goal, focus, and mental, physical, and psychological commitment. If you’re a beginning runner then this is not the time to set ambitious time goals for yourself. Your goal should be to establish a solid running base and simply finish the race.

After you finish a few races you’ll start thinking about how to get faster. If your last marathon was 2 years ago and you haven’t been running regularly since that time, it wouldn’t be advisable to train for a PR. You have to push the “reset” button if you’ve taken some time off. Continue Reading →

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Interview With Nancy Lieberman -President of Go! St. Louis Marathon

By on August 1, 2011 in Podcasts

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In this episode you get a behind the scenes look at what it takes to orchestrate a big marathon.

Nancy Lieberman is the founder and president of Go! St. Louis. Throughout the past decade, she has guided the organization from an upstart marathon weekend event, to an organization that today is a year-round community wellness leader.

Last year over 25,000 people participated in Family Fitness Weekend -which includes a marathon, half marathon, 5k, children’s races, and the mature mile. After listening to this interview you will have a new appreciation for the staff and volunteers who made our races possible. See what it takes Continue Reading →

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How To Get Started In Trail Running

By on July 18, 2011 in Podcasts

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Tired of your same old running route? Break out of the mundane with some good old fashioned trail running.

When running on the road it’s easy to zone out and not think about the act of running. It can get mentally boring at times and the mind tries to find some outlet. Many people like to listen to music to help pass the miles more quickly. On the trail the mind has to be as engaged as the body.

Dr. Jerry Lynch is a psychologist and author who actually prescribes trail running to his patients who suffer from depression. He has this to say about the benefits of trail running,

Trails just have a way of closing off the rest of the world and all of the chaos. I’ve had several patients over the years who were depressed and taking medication and it wasn’t working. I steered them toward trail running and they became more at peace with themselves and found joy. – Jerry Lynch

Continue Reading →

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Interview with Weight Loss Expert Dr. Robert Maki

By on June 29, 2011 in Health and Wellness, Podcasts, Weight Loss

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Many people start running to lose weight yet they find that the pounds still won’t come off. I have even seen runners gain weight during marathon training.

Since weight loss is such a pertinent topic in the world of running we decided to bring Dr. Robert Maki onto the podcast.

Dr. Rob is a naturopathic doctor who has helped thousands of people drop the pounds without surgery, fad diets, or appetite suppressants. He doesn’t even make his clients count calories!

Here are the weight loss questions we asked Dr. Rob. . . Continue Reading →

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Race Recap | The Paducah Iron Mom Half Marathon

By on June 24, 2011 in Race Recap

I’ve run lots of races in my life and one thing I can say for certain is that you never know what to expect.

It’s great to learn from past experience, but each race is a new puzzle for the runner to solve.

I signed up for the Iron Mom Half Marathon in Paducah, Kentucky, shortly after running my last full marathon in Washington State. I knew I’d need a goal once I got back home. Some source of inspiration to keep me training in the heat.

I recovered very quickly from the North Olympic Discovery Marathon and all was going well. Until I threw my back out while picking up my eight month old son (who is 25 pounds). I started taking it easy hoping the pain would disappear. That didn’t work. Continue Reading →

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Race Recap: North Olympic Discovery Marathon

By on June 16, 2011 in Podcasts, Race Recap

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The North Olympic Discovery Marathon in Port Angeles Washington has been called the best boutique marathon in North America (according to their website).

What is a boutique marathon? Is boutique even a category? Googling this term didn’t yield many results.

Here’s what I can tell you about this marathon: (1) the scenery is grand, (2) parking is easy, (3) people are friendly, (4) the medals are cool, (5) and the post race food is plentiful.

Although I’ve got a few marathons under my belt I still learn something about myself at each race. Here are my discoveries from the North Olympic Discovery Marathon. Continue Reading →

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Special Report for Fall Marathon Success

By on May 31, 2011 in Podcasts

In this report I reveal the six key components to successful marathon training.

These six things got me back into long distance running quickly and safely after my pregnancy. I know they will work for you!

If a marathon is on your radar this year I want to tell you what it takes to make your training a glowing success.

Running in the summer can be tough especially if you live in a humid climate. But successful training is possible this time of year if you know what you are doing. I realize that if you live in the Southern Hemisphere you’re going into winter right now. Winter is actually my preferred time to train.

ANNOUNCEMENT (drum roll goes here)
In just a few days we will be reopening the doors to our training and coaching program for people who want help taking on the marathon challenge. This time my husband Trevor will be getting in on the action to prepare for the Rock and Roll St. Louis Marathon. He was a total “non-runner” only a year and half ago!

This program is an A to Z system for total marathon butt kicking. It is designed with beginners in mind. More details to come.

Now here are the six key components make your training effective! Continue Reading →

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Will Running a Marathon Kill You?

By on May 12, 2011 in Health and Wellness, Podcasts

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Occasionally I get the question about whether marathon training is damaging to a person’s body.

Maybe a well meaning person has told you that it will ruin your joints, lead to arthritis, or cause sudden death. Often the people spreading these myths about running do so while clutching a big gulp soda in one hand and a cigarette in the other.

So, what does the evidence say? Having the facts can help you answer people who may be concerned that your running a marathon will lead to an untimely death or disability. Continue Reading →

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Overcoming Adversity Like a True Athlete

By on April 29, 2011 in Motivation, Podcasts

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Marathon Training forces you to face adversity. You must overcome fear, fatigue, and frustration. The journey is tough but also life changing!

Even the best runners stay engaged in this conflict:

As a runner, I deal with fear almost daily. To prevent fear from defeating me, I have to fight back against it in my mind. Reminding myself that I am doing what I was born to do—that, win or lose, embracing the challenge is still worthwhile. Kara Goucher, Olympic Runner

Here are three simple ways to overcome adversity . . . Continue Reading →

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Proper Fueling Before a Long Run

By on April 15, 2011 in Nutrition

As a runner it’s important that you learn to fuel your body properly.

When you start running longer distances, like marathon training calls for, it becomes even more critical that you know what, when, and how to fuel your body.

Eat too little and you may “bonk” half-way through your run. Eat too much and you may be plagued with stomach cramps. Here are some tips for knowing how to fuel. Continue Reading →

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How to Choose a Marathon

By on March 26, 2011 in Podcasts

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More than 628 marathons took place in the USA last year.

Each race is a little different. How do you know which marathon course is just right for you?

Matching the right marathon to your goals and personality can make for a truly memorable experience.

Here are my seven deciding factors you can use when choosing a marathon. Continue Reading →

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