In this episode we talk a little bit about LRP, strength training and how to get started as well as that 18:30 5K she just ran! This is a fun conversation and I hope you learn a little bit about getting stronger as a runner through lifting!!

Enjoy!!

What we talked about:

6:40- Introduction to Mary Johnson and her coaching business; Lift, Run, Perform

12:05- Her running history and what lead her to her 3:06 marathon PR

14:30- The first coach that she worked with

18:30- Her injuries over the last 4 years and how while she was injured she poured her energy into her athletes and the running community

22:15- The importance of strength training in running training and where her passion for that started

29:20- How she incorporates strength training in regular coaching plans

35:30- What beginner strength training should look like

40:40- Best advice for progressing in pull ups

43:00- The top 3 strength training exercises to start with

49:50- Her recent success and running an 18:30 5k

56:40- The value in not overdoing it in your training

57:25- The mileage that she trains at and what her current training looks like

59:40- The weekly rest day that is built in her training

1:02:25- How she balances strength training while increasing running mileage and how she looks at it each season to support her running

1:03:35- Spring racing plans

1:06:45- Recapping the Sub-3 Project that Mary did with Lauren Floris and plans to do it again in the future

Show Notes:

Lift Run Perform 

Follow Mary:

Mary on Instagram

Mary on Twitter

Follow Lindsey: 

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Lindsey on Twitter

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Sponsors:

Rambling Runner Virtual Summit

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Goodr

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Previnex

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The post Episode 288: Mary Johnson – Lift, Run, Perform Owner & Coach + a new 18:30 5K PR appeared first on Lindsey Hein.

We’ve got a Bowerman Bro on the show today! Evan Jager is a two-time Olympian (2012 & 2016) and runs for Nike with the Bowerman Track Club. He holds the American Record in the 3,000 Steepchase and trains under coach Jerry Schumacher and Pascal Dobert.

Evan ran for the University of Wisconsin for only one year before turning to Professional running. It was a bold move and we talk about the decision to follow his coach (Jerry Schumacher) and pursue his dreams in Portland. He finished his college degree while training professionally in Portland. Shortly after turning pro, Evan suffered an intense ankle injury that left him not running for 6 months. We talk about navigating that in this episode, along with moving from a 5k runner to the Steeple Chase as his main event. We also talk about successes and other hard times in his career; like when he he won a Silver medal in the 2016 Olympics or when he was on track to break the 8 minute barrier in the Steeple and fell on the last water jump in Paris in 2015 at the Diamond League. Evan proves that when competing at the highest level, having the right mindset ad being your best self in training and come race day are a huge component to success.

Enjoy!

Show Notes: 

Bowerman Track Club

Artemis – Andy Weir

Game of Thrones

Evan on Instagram

Evan on Twitter

Follow Lindsey: 

Lindsey on Instagram

Lindsey on Twitter

Lindsey on Facebook 

Join the I’ll Have Another FACEBOOK Group

Support the Show on Patreon

Sponsors: 

Prep Dish

(use code “another” for a free two week trial)

Lily Trotters:

(use code “another” for 25% off your order!)

The post Episode 119: Evan Jager appeared first on Lindsey Hein.

Shelby Houlihan is a 2016 Olympian in the 5,000 meters and runs for Nike with the Bowerman Track Club. Shelby was on the podcast back in episode 50 with her teammates Courtney Frerichs and Colleen Quigley where we learned just how fierce and determined she is. In this episode, Shelby shares with us her dreams of winning an Olympic Gold Medal and her passion of living in the moment and seeking adventure. She recently competed in the USA and World indoor championships where she walked away with a win at USAs in both the 1,500 and the 3,000, placing 4th and 5th and Worlds.

She was a successful high school and collegiate runner; she as a 12 time Division 1 All American and was the 2014 NCAA Champion in the 1500. Shelby is confident and comes off as fearless, thoroughly enjoying the pain that a tough workout brings; embracing the life she gets to live doing what she loves so much as her professional career; running. I just love talking to all the girls on the Bowerman team and it’s so exciting to see them chase after their big goals.

Enjoy!

Show Notes:

Bowerman Track Club

You are a Badass

The Book Thief

Invisibilia

Serial

S Town

Oprah Super Soul – Shawn Anchor Episode on Happiness

Follow Shelby:

Shelby on Instagram

Shelby on Twitter

Shelby on Facebook 

Follow Lindsey: 

Lindsey on Instagram

Lindsey on Twitter

Lindsey on Facebook 

JOIN the I’ll Have Another FACEBOOK Group

Support the Show on Patreon

Sponsors:

Strava

Enter to win an entry to the NYC Marathon + a $500 stipend!

Four Sigmatic

Try Four Sigmatic today and use the discount code “another” to get 15% off your order.

Kind Snacks

Head over to KindSnacks.com/Lindsey for full details and to get a free sample box, just pay shipping!

The post Episode 108: Shelby Houlihan appeared first on Lindsey Hein.

I worked for the John H. Boner Community Center for three years- 2007-2011 and really love the community there. A tight group with passionate people doing great things in a pretty neat part of our city. Back in 2009, I trained a group of kids from Tech High School to run/walk the 500 Festival Mini Marathon. It is an experience that will always be special to me- read about Team Legacy.

Tessie, the race organizer (a fierce leader in the near eastside community) asked me to be the official starter for the Arsenal Tech 5K this year and I was happy to do so. The proceeds from this race provide college scholarship money for high school seniors at Tech. How cool is that? Out for a Run was a proud sponsor of the event.

After I waved the start flag, I jumped in and decided to run the race. I ended up running faster than I’ve ran in quite awhile. I take my pregnant running super slow and never push my heart rate or body at all for that matter. I felt like pushing a bit on Saturday though. Funny that an 8 minute mile feels more like a 7 minute mile- my normal pregnant pace at this point in my pregnancy has been lingering around 10:00-11:00 these days.

This is a small, not competitive race, with a decent amount of cross country style running through grass, which definitely slowed me down a bit. Pregnant girl doesn’t need to be taken down with any falls. Running 24 minutes put me in 2nd place for the females. I had no idea of that while I was running the race- I started in the way back and just passed people the whole time. I probably passed 15 women in the half mile or so. I was mostly just having fun pushing a little and encouraging all the kids who were running. Lot’s of kids who went out a little too hard for those 3 miles- you gotta start somewhere and learn. Fun to see them all out there participating.

The most exciting part of the day had to be Marshall’s first race. Let’s just say he got a little confused and scared once they started running and everyone was cheering.

We had a lot of fun- Glenn took the weekend off running due to some achillles troubles (nothing major, just being proactive and careful). I’m not joking when I say these are literally the first two days he’s taken off running in over 60 days. WHAT?!

Even though it was a small race- even if he raced he wouldn’t have taken the win- our friend Gerry who is super speedy without even really training too much came in happily, looking at ease running a 16:30.

Good stuff all around- the smaller, community races are sometimes the best ones. Tessie did a great job organizing and I know the committee members were hard at work planning too- Thanks Kathy Helmond for helping put on a great race. 

I think these two had a good time:

 Do you like the smaller races?

Have you run any 5Ks recently?!

The post Arsenal Tech 5K Recap appeared first on Lindsey Hein.