Rebecca ran the 800m and the 1500m at the Olympic Trials this summer. She ran 5 races in 8 days and grabbed 2 11th place finishes! Rebecca has a 1500m PR of 4:06.28 and an 800m PR of 2:01.09. In 2019, she ran a road mile PR of 4:22 at the 5th Avenue Mile where she finished 3rd.

Photo credit: Justin Hall (@justin_yall)

What we talked about:

4:55- The atmosphere at the Sir Walter Mile and her race there in 2019

8:45- The music that Rebecca listens to heading into a race

11:20- Rebecca’s summer of racing and mindset coming off of the Olympic Trials

18:45- Changes over the last 5 years that has lead to Rebecca’s success

22:20- Boyfriends of Oiselle

24:55- Racing both the 1500m and 800m at the Olympic Trials

29:10- Dropping down and running more 800ms

34:10- Being coached by Lauren Fleshman

40:20- What’s next for Rebecca

41:00- The mind work that she does and how she’s developed an appreciation for running

44:10- Striking a balance of being serious when competing but also having fun with the sport

45:10- End of podcast questions

Show notes:

Rebecca on Instagram

Rebecca on Twitter

A Promised Land by Barack Obama

Where the Crawdads Sing by Delia Owens

Educated by Tara Westover

Connect with Lindsey: 

Lindsey on Instagram

Lindsey on Twitter

Lindsey on Facebook 

Join the I’ll Have Another Facebook Group

Support the I’ll Have Another Podcast on Patreon

Follow SandyBoy Productions:

Sandyboy Productions on Twitter

Sandyboy Productions on Instagram

The post Episode 329: Rebecca Mehra – 4:27 at the Sir Walter Mile appeared first on Lindsey Hein.

Kara Goucher is a two time Olympian, a Silver medalist in the World Championships in the 10K, a mother, a wife, an author, and a women’s running community builder. Kara’s career is long and not one without hardship and injuries. In her decades of running she also grabbed third place in both the NYC and Boston Marathon.

Kara is a guest you all have been requesting for YEARS. I always knew once we had this conversation it would be a good one- Kara made me feel like I was talking to a friend I’d had for years. Listening back as I edited I actually felt like I was so comfortable I forgot it was an interview being recorded for thousands of listeners. I hope you guys like that part of the conversation!

Kara recently announced she’ll be running the Leadville Marathon, so we get into that but first we talk about motherhood, her career, different coaches she’s had and so much more. Kara was so kind to stay on the line for an extra 15 minutes – so if you don’t get enough of her here you can join my patreon community for bonus conversation with her!

Show Notes:

Kara’s Book – STRONG

A Spark of Light – Jodi Picoult

Small Great Things – Jodi Picoult

Follow Kara:

Kara on Instagram

Kara on Twitter

Kara on Facebook

Follow Lindsey: 

Lindsey on Instagram

Lindsey on Twitter

Lindsey on Facebook

I’ll Have Another FB Group

Sponsors:

500 Festival Mini Marathon

Lily Trotters

Mercury Mile

COROS

The post Episode 173: Kara Goucher appeared first on Lindsey Hein.

I’m so excited to have returning guest Allie Kieffer on the show today! Allie was on the show right after her 5th place finish at the New York City Marathon this past fall and so much has happened since then. Like most of you, I’ve been wondering what she’s up to and what’s next for her. Allie recently signed with Oiselle and is currently training in Kenya and plans to run the London Marathon this spring. She”ll be back in the United States in a few weeks to race a half marathon as well!

Allie is so kind and sweet and in this episode we talk about everything from what life and training in Kenya is like, compared to the United States, how hard running at altitude is to body image and time goals for spring races. She’s the real deal ya’ll.

(Photo Cred: Stephen Counts)

Show Notes: 

Running with the Kenyans

Chipate

Follow Allie: 

Allie on Instagram

Allie on Twitter

Follow Lindsey: 

Lindsey on Instagram

Lindsey on Twitter

Lindsey on Facebook 

JOIN the I’ll Have Another FACEBOOK Group

Sponsors:

Rise Run Retreat

Kind Snacks

Casper Mattress

The post Episode 104: Allie Kieffer appeared first on Lindsey Hein.

In this episode of I’ll Have Another, I got to chat with my dear friend Jana Effertz and her friend Nora Bird. This past weekend Nora completed the Vermont 100 miler and Jana crewed and paced her for the last 30 miles of the race. I watched their updates all weekend and knew I wanted to have them on when it was fresh on their minds to talk about the experience- both from the competitors stand point and the crew members. Jana and Nora met at a retreat through Oiselle and have been close friends ever since!

Jana is a Family Practice Lawyer and owns her own practice in Owatonna Minnesota. She is married to Joe and has two adorable little girls. She is one of the most dedicated people I know. When she commits to something- she commits to something. Once she committed to running after a long hiatus, she qualified for Boston three times. I’ve been coaching Jana through 2014 and have enjoyed every bit of it.

Nora lives in Wisconsin, she’s a professional baker, an ultra runner, a wife and a mom. She dipped her toes into ultra running a couple of years ago and hasn’t looked back. She continues to be competitive with each race and the Vermont 100 was her second ultra (her first was Leadville) Nora is also a running coach- check out Team Bird Training and she has been a coach for Girls on the Run for the past 5 years.

In this episode we talk about their experience with the Vermont 100, but we also talk about the importance of having real, strong relationships with girlfriends as an adult and both of their decisions to stop drinking 6 years ago and how they’ve bonded through that in a sense. We of course also get into favorite books, apparel and what their message to the World would be. So fun chatting with these fierce, beautiful, strong women. Enjoy my conversation with Jana and Nora!

Are you loving the show?

You can find more content; 2 bonus episodes a week straight to your podcast app when you support the show through patreon!

Show Notes: 

Bird Strike

Oiselle Cleo Tank

Oiselle Fly Out

Hoka Cliftons

The Radium Girls

Option B

Follow Jana:

Jana on Instagram 

Jana on Twitter

Follow Nora:

Team Bird Training

Nora on Instagram 

Nora on Twitter

Follow Lindsey: 

Lindsey on Instagram

Lindsey on Twitter

Lindsey on Facebook 

Favorite Nonprofits:

Big Brothers Big Sisters

Dream Bikes

The Playing Field

Favs to Follow on Social Media:

Emma Coburn

Nora Bird

Jana Effertz

Bethany Frankel

Erin Ward

JOIN the I’ll Have Another FACEBOOK Group to participate in the July Book Club!

Tickets to the LIVE Show on September 30th:

I’ll Have Another with Lindsey Hein LIVE with Michele Gonzalez, Mary Johnson & Meggie Dials 

Sponsor:

KIND BarOrder your first KIND sample box! For $10, you’ll receive 10 of our favorite snacks plus $10 off your next order! That’s a $30+ value (including free shipping) for only $10. It’s a healthy snacking dream come true!

KIND bar believes if you can’t pronounce an ingredient, it shouldn’t go into your body. Actually, it shouldn’t even go into your pantry. KIND^® products are made from nutritionally-dense ingredients like whole nuts, fruits and whole grains – no secret ingredients and no artificial flavors, preservatives or sweeteners.

KIND Bar believes that kindness has the power to change the world. That’s why they are on a mission to make the world a little kinder, one act at a time.

The post I’ll Have Another Podcast Episode 73: Jana Effertz & Nora Bird appeared first on Lindsey Hein.

I’ll Have Another Podcast Episode 52: Jody Whipple & Megan Marshall

Jody and Megan are co-founders of the F.L.Y Movement (fuel, love, you).  They Provide educational workshops to cultivate safe spaces for athletic teams to discuss body image, sport and performance. Their mission is to create transparency in the way you think and talk about body image and eating disorders in athletics.

Jody is a Registered Dietitian and she owns a practice with her husband, who is a pediatric physical therapist. She was born in Hong Kong, grew up in Newtown CT and Midland, MI.  Her dad was an airline pilot and instilled in her a love of traveling.  Professionally, she know she had a knack for taking risks and thinking outside the box while making flexibility in my schedule a top priority.  This has allowed her to be the best wife, mother and friend she can be, which she considers my most important roles.

Megan grew up in Northeast Pennsylvania with her parents & 3 sisters in an old farmhouse where she lived for 27 years. She picked up running in high school and decided to run competitively at Penn State University, where she got her Bachelors and Masters degrees.  She now works in academic advising at the University and since meeting her husband at a trail running group in 2013, has been there ever since.

Show Notes: 

Embrace Documentary

The F.L.Y. Movement

National Eating Disorder Organization

Ellyn Satter

Run Fast, Eat Slow

Farm to Feet Socks

Sketchers Performance Sneakers

The Wisdom of Menopause – Christiane Northrup, MD

Tools of the Titans – Tim Ferris

Present over Perfect – Shauna Neiquest

Favorite People to Follow on Social Media:

Ellen Degeneres

Kara Goucher

Alysia Montano

Glennon Doyle Melton

Love Warrior – Glenn0n Doyle Melton

SPONSOR:

SPONSOR:

Now Foods

Since 1968 NOW has been a leader in the natural products industry. Even when healthy foods and natural supplements weren’t mainstream, they’ve never wavered from their mission – to provide value in products and services that empower people to lead healthier lives.

Personally I use the creamy vanilla protein complex and some of their essential oils on a regular basis.

Now Foods is offering a 25% off your purchase head over to now-2-u.com and use promo code “ANOTHER” for your discount!

The post I’ll Have Another Podcast Episode 52: Jody Whipple & Megan Marshall appeared first on Lindsey Hein.

So, I simply tweeted that I was looking for some girls running or spectating who would be interested in rooming with me, secretly hoping no one crazy or annoying responded. The names changes multiple times, but I ended up in a room with Katie, Ruthie & Sarah. All amazing women and I’m so glad I had to opportunity to get to know them and spend the weekend together. It’s crazy how you meet some people for the first time and you can “pick up” like you’ve known each other for a long time. This group definitely worked.

With the roomies:

Katie & I at the Oiselle Team Dinner. I’ve got a lazy eye going on or something. Thank you so much to Rebecca for opening up your beautiful home to us! 

Was also so much fun meeting a lot of Oiselle teammates 

About the actual Race:

I had  Blast on the bus and hanging with some awesome ladies before the run. This was such a different experience than the first time I came. I don’t recommend running Boston as your second marathon, I really don’t. It was intimidating and I was all alone, didn’t know anyone. For some reason in a sea of thousands of people where you don’t know anyone, you feel more lonely than if you were with only 5 people knowing no one. This year, I felt like I knew everyone and it was one big runner party- so much fun.

With the girls heading out to Hopkinton on the buses. Yes we sat in the back of the bus and were super chatty the whole time. Yes we were probably annoying to those around us. No we didn’t care.

I knew going into this race, my range for my finish time would be between 3:25-3:40. Thought if I felt amazing & super rested I could pull 3:20 out, but not likely- around 3:30 was what was most realistic. I started the race with Ashley and we planned to hang together through most of it. (She got bored with my crawling at mile 18 though and decided to move along a bit) It ended up being a pretty hot day- I think the temps were nearing 70 when I finished and it was super sunny. I felt the effects of the heat early on. I only skipped one water stop and started dumping water on my head at every stop pretty early on.

We ran the first 10K too hard- both full knowing that we were but the down hills were a lot of fun and running a bit faster was enjoyable. I knew for sure we wouldn’t hold that pace, (7:20-7:30) but we were cruising, super chatty and having fun. I bet I high fived 100 people in the beginning. Eventually I put a stop to the high fives because they were starting to wind me. They push you back.  I tried to make sure to give one for kids who looked under 5ish either way, how can you say no to that. The first 6-7 miles ticked off quick. At mile 8 we decided to pull back a bit.

My left foot where I have some painful plantar fasciitis was giving me trouble early on and I was kind of worried I would end up hobbling to the finish, thankfully it let up a bit once we hit 14 or 15. My legs were feeling the hills around mile 11 and they just burned up through the rest of the race. I had anticipated this and it was completely expected.

At mile 13, we passed the girls at Wellsely and I gave two kisses and the second I literally knocked the girl off the metal railing they were all hanging over. Oops. Guess I got a little aggressive. If I wasn’t racing, I was gonna get some kisses. I don’t remember Wellsely being nearly as loud or fun when I ran in 2009, but it was by far one of the highlights of the course this year.

Ashley and I even took a selfie during Wellsely– YES Ashley posted on Facebook during the marathon. Multitasking at it’s finest. (No, I don’t normally carry a phone when I race, but I brought it along for fun, plus in case I couldn’t get to my checked bag at the finish, I wanted to have it one me.

I had some serious moments of doubt once we were through that section. For some reason, I’m finding out that mile 14 is usually a tough one mentally for me. I told Ashley I felt like crying and she told me then I should cry. I chose not to but was having a hard time wrapping my mind around 12 more miles. The legs clearly weren’t ready for running 7:30s for the first half of the race. You know what you do when that happens? You collect yourself, slow down a bit and just keep running. Remind yourself that you are grateful to be there and you get to do what you’re doing right now.

The rest of the race was pretty much just run, it will hurt and you’ll be fine- once again I found myself smiling big on the uphills even though I was running at a very slow pace and my legs felt like 100 lbs. At one point I realized I had smiled so much my cheeks hurt. Smiling through pain makes it so much better. Every mile, I just focused on getting to the next because the thought of 3, 4, 7, 8 more miles seemed awfully far and the single miles were ticking by pretty quick. A mile really isn’t that long. Really, it’s not so if you think of it like that, it helps… most of the time.

While the downhills wear on you know matter what- I could tell I’m a much stronger runner than I was in 2009 (I better be!) based on the fact that it wasn’t incredibly painful to run down the hills. While it was more effort than what a downhill usually fills like and my legs were heavy, my quads weren’t screaming like they were the first time I ran this race. It’s pretty amazing what experience will do for you.

 I saw Michele and Leticia at mile 25 – this is how excited I was (Below pic) I thought I might see then sooner than that and wasn’t sure if I’d missed them. Was so glad they spotted me. Didn’t care one bit about losing time, made sure to run over and give them big hugs!

I have to say, it got to a point, I think around mile 23 when I was feeling pretty tanked that the screams were making my ears ring. There was insane energy and screaming through the whole race. Taking the turn down Boylston street was amazing. As I ran down the street on the last straight away, I was eyeing where to bombings happened last year, thinking it wouldn’t have happened yet at this time and all the chaos and sadness that took over the city just a little bit later in the day. I am grateful that I got to be a part of this day and honored to run the streets with people who have big dreams and care so deeply about what this race really meant this year.

Below is a picture of Ashley, Mary, Me & Laura. Ashley, Laura and I were all running for fun & Mary was racing. She killed her current PR running a 3:08! I’m excited to be back in the game and aiming for times like that sometime soon! I really am SO happy for her. She honestly killed it- she started a few corral back from us, but didn’t pass us until mile 14 and clearly KILLED the second half of the race. Well deserved and well ran my friend. So happy to meet you in real life. Interested to see what your splits were!

I ended up running a 3:32:48. I’m completely content with that. My mom reminded me that it’s literally only been three months since my surgery. While it seems like I could have plenty of time between surgeries to build and then pick back up after- especially since the reconstruction wasn’t a huge procedure, it’s still a hard thing to do. You have to factor in so much to prevent injury and keep your body healthy (especially the older you get… not that 30 is very old… but it’s not 20!)

Oh and I literally jumped into the starting corrals with Todd Oliver, Carmel Marathon Race Director and then crossed the finish line at the same time as Michelle- one of our Carmel Marathon Pacers and Dan Ball, one of my Indy friends from Back on My Feet.  (Dan ran a stellar race- he also wasn’t going for a PR, but ran amazing negative splits!)

A great weekend. I’m so glad I decided to go. I think it’s so important to go do stuff like this, I want Marshall to grow up seeing me do things I love and being adventurous- sometimes together as a family and sometimes on my own. And to me finding three random girls on twitter who I’d never actually met and heading out to Boston by myself was kind of adventurous haha. Maybe I’ll get a little more dangerous next time.

Thanks for tracking and all the love on Monday- was so much fun knowing friends where cheering for me and all the other runners out there! 

Did you run Boston? How did it go? What was your favorite part?

Did you live stream the race? 

GO MEB!

The post Boston 2014 Recap appeared first on Lindsey Hein.

The Hoosier Half Marathon is a very hilly course. Elevation for this race was 760 feet…. now that Glenn is all fancy with the Garmin he bought from Marathon Dan, we know these kinds of things from the watch. Hilly course or not, I’m in no shape to try to PR and today my intentions were to run strong, run smart and have a good time working hard. I can honestly say, GOALS accomplished. I was working, no doubt, but I was smiling through most of the race. There was no moment in this race where I felt defeated. Even though my time was much slower, I felt a lot stronger than I did at Indy Women’s Half…. and happier for that matter. (I always underestimate the heat we had that day, not to mention, I was just off) I went into this race with only two very short tempo runs since January (one in February, when I promptly aggravated my hamstring and then one this week) and absolutely no speed work other than that. Just very easy miles (mostly around 8-8:30pace) and a decent amount of time biking compared to my norm.

My mile splits are below- they are kind of weird, since the course is so hilly. Mile 9 for instance, is up Winslow hill, it’s a short hill compared to the the Jordan extension on Mile 4, but it’s steep and I was moving slow. It’s easy to get discouraged on the big hills, because you’re huffin’ and puffin’ and feel like your crawling, but I kept telling myself to “just do me” and not worry about who was passing or anything at all, just get to the top and roll. I would usually be passed by a couple of guys up the hill and then I’d roll past them on the downhill. I’m a good downhill runner?  I would literally smile at the top of every hill and even as I was climbing them I was smiling. There weren’t a ton of spectators on the course, but they were probably wondering why I was so happy to be struggling up a hill.

My Splits:

Mile 1- 7:07

Mile 2- 7:05

Mile 3- 7:23

Mile 4- 7:30 – Long uphill

Mile 5- 6:50 – Long downhill

Mile 6- 7:18

Mile 7- 7:05

Mile 8- 6:55 – downhill

Mile 9- 7:42 – Steep uphill

Mile 10- 7:29

Mile 11- 7:26

Mile 12- 7:28

Mile 13- 7:25

Glenn finished way ahead of me and took a couple of pictures. I love the one below because it is truly a picture of how I felt the whole race. I seriously felt like I was smiling the whole time. There was no pressure here, just wanted to work. I looked at my watch only one time during the whole race and that was at mile 1. I kept it under my arm warmers from then on and never checked back. I had a pretty good feeling what I was running though and since time didn’t matter, I decided there was no need to look.

Glenn had a great race. He is also coming off a bit of a baby injury (had some achilles stuff going on) and took some time off but has been slowly adding in some speed work and building miles. He didn’t decide if he was going to run hard until about a quarter mile into the race.  We started together and he slowly just drifted away from me after about 2 minutes, I just said “well, see ya!.” Going into the race, he was thinking of just running with me, we also contemplated just running the pace he’s pacing for the Carmel Marathon next weekend (around 7:25 pace, which was pretty close to what I actually ran) BUT, when we registered the night before the race and it was $70 an entry, I told him he should just race so we could get our money worth. He ended up running 1:22:30, which is 4 minutes off his PR, but a PR he ran in better shape, on a very flat course. He was very happy with the time & effort (his splits are amazing) and it gave him a good idea of where he really is. Yay! (I’ll make him write a race report soon…)

We could both definitely tell we’ve been doing some runs in Bloomington, while I wasn’t super speedy up the hills, I felt ok, whereas normally I would have been dying up the hills. Glenn dominated them. He has always been pretty strong on hills. I think it has a lot to do with being willing to hurt more than most people. We’ve both decided that we like a hilly course. Breaks it up and in my head the miles go by faster because of all the change. The miles in this race ticked up so quick. They might slow your time down sometimes, but it’s really fun to run down them.

After I saw Glenn with about a half mile to go, I realized there was a girl pretty close in front of me and immediately thought, wait Lindsey what are you doing, there’s no reason to not go pass that chick. So I passed her and with that last 200 meters running pretty hard, with that last 100 being up a gross hill. I guess it put me over the edge because I immediately threw up when I crossed the finish line. I don’t think that would have happened if I wasn’t pushing that last bit in. P

I placed 19/493 for women and 3/121 in my age group. It was a good day. Hopefully Glenn will write up his race report soon.

Do you ever feel like your victory races aren’t neccesarily on PR days? 

How do you do on hills? Love them, hate them? Love to hate them? 

The post Hoosier Half Marathon Race Report appeared first on Lindsey Hein.

The run was honestly so much better than I had expected it would be. I had went out for an easy 5 miles in Bloomington on Tuesday and felt like a sloth that weighed 500 lbs. Nothing about what I did on Tuesday felt easy or natural. I felt heavy, out of shape and tired- climbing even the smallest hill had me heavy breathing. I was feeling very discouraged.

I biked on Wednesday, Swam on Thursday and did a very easy 30 minute treadmill run on Friday. (Core work Wed & Fri as well)  I was tempted to run for an hour on Friday, but I could feel that hammy and very forcefully reminded myself that 30 extra minutes on Friday wasn’t the run that was going to help me make progress, but a solid 17 on Saturday is what I needed.

Since we are now only 5 weeks out from Boston, I’ve decided I’m going to keep running through the hamstring pull and as soon as the race is over, let it heal… even it that means 6 weeks no running. I know some people might think that’s a bad idea, but here’s the deal: Running is not my job, but it’s what I love to do. It defines me in some ways, but it’s not all I have. I have already booked my flights and hotel for Boston and I’m going. And if I’m going, I’m running. I’m running the damn race and if it sets the healing process back a bit, so be it. That being said, I am not going to be running 50-60 mile weeks like I had been in between my surgeries. I’m going to stick to running 3-4 days (probably 35ish miles a week) and keeping up on some good biking and swimming.

Back to the 17 on Saturday though- I felt strong. My legs were feeling a little tired around mile 8, but I still felt powerful. I decided I wanted to have a strong finish and worked through it- repeating “You are strong than you think you are” every time my legs told me to stop while heading up a hill. I haven’t ran on hills like that in a LONG time. We ran out to Griffy lake and took on hinkle… I was having a blast on the down hills. At mile 12 (when my legs were REALLY starting to fee tired) Glenn said, “you’re running pretty fast and strong on a long run for someone who says they aren’t in great shape right now” That immediately made me determined to run the last 5 miles faster than the rest. At mile 15 I picked it up to our fastest mile and he says “you’re really gonna grind it out the end huh”- and then admitted he was also feeling it. (which made me feel better about my current state)

When we got back to the house, I felt sick to my stomach thinking of running 9 more miles. I pictured myself feeling like that at mile 17 in Boston, thinking how it would be pure misery to run it in on those legs. I know you don’t hit hills near as steep or crazy at Boston that we did on Saturday, but I also know that my leg strength isn’t where it needs to be to dominate the hills that will be there at a speed I want them to be.

The goal is to run strong and smart. The goal is to be thankful I’m running and to enjoy it even if when it hurts. It’s easy to get obsessed with running a PR, it’s easy to get hung up on that being all there is. But the truth is, it’s hard to get in PR shape and sometimes the stars don’t align. Sometimes it’s not the right time. You can’t fake being in tip top marathon shape and I’ll say it loud and clear- I’m not. But Saturday proved to me that I am in great shape and I can run strong- regardless of the pace. While the day I ran my fastest marathon, will always be special to me- the day I ran the Reheboth Beach Marathon, while not in PR shape, but in shape to run a strong, controlled marathon, when I told my body when to speed up as the race progressed – that is one of my greatest race memories. You can’t beat the feeling of total control over what you want your body to do. Perhaps that is what Boston 2014 will bring as well.

You better believe I busted out the Budweiser sunnies for 17 miles. I retired them for a bit this winter, but not fear, they are back. And can I just say, running parts of the Red Eye course really made me want to run it again. We’ve done it as a 7 man team and a 4 man team. Rumor has it nobody has ever completed it as a two man team and sometime in the next 5 years Glenn and I are going to do a 2 man team. It WILL HAPPEN. (as long as we have a babysitter the following day… Mom, we are booking you.)

WHO’S HAD A HAMSTRING INJURY? Tell me all the inside scoop on what you did to nurse it! I swear I’ve been on my foam roller like a mad woman. Also- am getting it worked on by Melody this week I believe!

Have you ever ran in Bloomington? (We climbed 1,000 ft., not crazy, crazy, but a lot for me right now)

Do you prefer flat or hills? (While they are more challenging, I enjoy hills because it changes things up.)

The post You’re stronger than you think you are. appeared first on Lindsey Hein.