253. Should you always set time goals? What about non-time based goals?

Run4PRs

36:16

DANMMMMM…Have I got a show for you! First, a lot of Sister Wives tea - new rumors have surfaced Janelle Brown is leaving the show. Plus, Gabe Brown gives a life update after losing and tragically finding his brother Garrison dead. Sadly, Garrison took his own life in March 2024. Then we head over to discuss the new Welcome To Plathville tea. The first pictures of Micah Plath have surfaced after being beat up by his brother Issac and it doesn’t look good for the future of his modeling career. Lastly, we discuss the latest in the Justin Baldoni v Blake Lively case, Justin is back on social media and it was the perfect social media return. Timestamps: 00:00:00 - Open and new Sister Wives news 00:05:43 - Janelle Brown leaving the show? Sister Wives Closet is officially closed 00:12:45 - A new pic of Micah Plath’s broken nose has surfaced 00:18:18 - Justin Baldoni back on social media and Taylor Swifts team is pissed at Justin Baldoni MY Go Big Podcasting Courses Are Here! Purchase Go Big Podcasting and learn to start, monetize, and grow your own podcast. USE CODE: MOM15 for 15% OFF (code expires May 11th, 2025) **SHOP my Amazon Marketplace - especially if you're looking to get geared-up to start your own Podcast!!!** https://www.amazon.com/shop/thesarahfrasershow Show is sponsored by: Download Cash App & sign up! Use our exclusive referral code TSFS in your profile, send $5 to a friend within 14 days, and you’ll get $10 dropped right into your account. Terms apply Horizonfibroids.com get rid of those nasty fibroids Gopurebeauty.com science backed skincare from head to toe, use code TSFS at checkout for 25% OFF your order Nutrafol.com use code TSFS for FREE shipping and $10 off your subscription Rula.com/tsfs to get started today. That’s R-U-L-A dot com slash tsfs for convenient therapy that’s covered by insurance. SkylightCal.com/tsfs for $30 OFF your 15 inch calendar Quince.com/tsfs for FREE shipping on your order and 365 day returns Warbyparker.com/tsfs make an appointment at one of their 270 store locations and head to the website to try on endless pairs of glasses virtually and buy your perfect pair Follow me on Instagram/Tiktok: @thesarahfrasershow ***Visit our Sub-Reddit: reddit.com/r/thesarahfrasershow for ALL things The Sarah Fraser Show!!!*** Advertise on The Sarah Fraser Show: thesarahfrasershow@gmail.com Got a juicy gossip TIP from your favorite TLC or Bravo show? Email: thesarahfrasershow@gmail.com Learn more about your ad choices. Visit megaphone.fm/adchoices…

about a year ago 33:18

M4A•Episode home

We focus a lot on setting time based goals. Round numbers always sound and look cool, but what else is there when it comes to setting goals? Did you know there are other ways to measure progress?

Non-time based goals can be great for all athletes because they allow us to measure progress against

288 episodes

#Sports #Run4PRs

253. Should you always set time goals? What about non-time based goals?

Run4PRs

published about a year ago

M4A•Episode home

We focus a lot on setting time based goals. Round numbers always sound and look cool, but what else is there when it comes to setting goals? Did you know there are other ways to measure progress?

Non-time based goals can be great for all athletes because they allow us to measure progress against

288 episodes

#Sports #Run4PRs

All episodes

Run4PRs

1
288. Trail Races & Running Vs Road 39:58

12 hours ago39:58

39:58

Segment 1: Introduction to Trail RunningFirst off, what exactly is trail running? Unlike road running, which takes place on paved surfaces, trail running occurs on natural terrains like dirt paths, rocky trails, and through beautiful forests and mountains.Not only does trail running offer breathtaking views, but it also provides a more challenging workout as you navigate uneven surfaces, elevation changes, and natural obstacles.Segment 2: Benefits of Trail RunningNow, let’s discuss some benefits of trail running. One of the most significant advantages is the lower impact on your joints compared to road running. The soft surfaces can be easier on your feet and legs, helping to reduce the risk of injury.Additionally, being out in nature promotes mental well-being, reduces stress, and enhances your overall connection with your environment. Plus, the varied terrain engages different muscles, helping to improve your strength and balance.Segment 3: Getting Started with Trail RunningHost:So, if you’re new to trail running, how do you get started? Here are some key tips:Choose the Right Gear: Invest in a good pair of trail running shoes with appropriate traction and cushioning. Consider wearing moisture-wicking apparel and carrying a hydration pack, especially for longer runs.Start Slow: Begin with shorter, less technical trails to build your confidence. As you become more comfortable, gradually increase your distance and tackle more challenging terrains.Learn Trail Etiquette: Be respectful of the environment and fellow trail users. Stay on marked paths, yield to hikers, and pack out what you bring in.Segment 4: Training for Trail UltramarathonsHost:Now, let’s talk about how to prepare for trail ultramarathons. An ultramarathon is any race longer than the traditional marathon distance of 26.2 miles. To effectively train:Build a Solid Base: Start with your regular running routine, ensuring you have a solid base of mileage before adding in the ultra-specific training.Long Runs: Incorporate long runs into your training, ideally on trails similar to your race course. Gradually increase the distance, aiming to have a few runs of 20 miles or more as part of your training plan.Vertical Gain Training: Ultramarathons often involve significant elevation gain. Include hill workouts in your training, whether it’s running hills or utilizing incline on a treadmill.Segment 5: Nutrition and Hydration StrategiesHost:Nutrition is critical during both training and on race day. Learn what works for you through trial and error during your training runs.Pre-run fuel: Make sure you consume a meal rich in carbohydrates before long runs.During the run: Use energy gels, chews, or whole foods like bananas or nut butters for sustained energy.Hydration: Pay attention to your hydration needs. Carry water or electrolyte drinks and learn how often you need to refuel during your runs.Segment 6: Mental Preparedness and Race Day TipsHost:Now let’s not forget the mental aspect of trail ultramarathons. Ultras require strong mental resilience:Visualization: Picture yourself successfully navigating the course to build confidence.Pacing: Start slow and find a rhythm. It’s crucial to conserve energy, especially in the early stages of the race.On race day, arrive early, check your gear, and familiarize yourself with the course if possible. Trust your training, and remember, it’s okay to have fun and enjoy the experience!…

Run4PRs

1
287. Half Marathon Mastery: Crush Your Next Half! 36:05

8 days ago36:05

36:05

www.run4prs.com Segment 1: Understanding the Half Marathon First, let’s talk about what a half marathon is. A half marathon is a race that covers 13.1 miles, which is roughly 21 kilometers. It's a great distance for those who want a challenge but aren’t quite ready for the full 26.2 miles of a marathon. Training for this distance comes with numerous benefits – not just for your physical health but also for your mental well-being. Many find that the training process teaches discipline and can be a great way to set a personal challenge! Segment 2: Setting Goals Next, let's discuss the importance of setting goals. It's crucial to have clear, achievable targets as you begin training. Maybe your goal is to simply finish your first half marathon, or perhaps you’re looking to beat your previous time. Whatever your objective, make sure it's specific and realistic. Think about what motivates you and how you want to feel on race day! Segment 3: Training Plans Now, let’s move on to training plans. There are many different plans available, so it’s essential to find one that fits your current fitness level. A typical training plan often spans 10 to 16 weeks and includes: Long runs: These are key for building endurance. Speed workouts: Intervals or tempo runs can improve your pace. Cross-training: Activities like cycling or swimming can help with overall fitness without the impact on your joints. Rest days: Don’t underestimate these! They help your body recover. For beginners, I recommend looking for plans from reputable sources like the Runkeeper app or Hal Higdon’s website. Segment 4: Nutrition and Hydration Training for a half marathon isn’t just about running; nutrition plays a critical role too. Fueling your body properly can make a significant difference in your performance. Focus on a balanced diet rich in carbohydrates, proteins, and healthy fats. And don’t forget hydration! Aim to drink water consistently throughout the day and especially before, during, and after your long runs. Segment 5: The Importance of Rest and Recovery Speaking of recovery, it’s crucial to understand the importance of rest days. Your muscles need time to heal and grow stronger after those intense training sessions. Incorporate active recovery like gentle yoga or light walking to keep your body moving without added strain. Listen to your body. If you’re feeling overly fatigued or notice persistent aches, take a break or modify your schedule. Segment 6: Race Day Preparation As race day approaches, preparation is key. In the days leading up to the race, focus on getting adequate sleep and sticking to familiar foods. On the morning of the race, have a light breakfast and ensure you’ve planned your route to the race location to avoid any last-minute stress. Before you start, take a moment to visualize crossing the finish line and achieving your goal! Segment 7: Common Mistakes to Avoid Finally, let's cover some common mistakes to avoid. One major pitfall is overtraining, which can lead to injuries. Make sure to listen to your body and don’t push through pain or excessive fatigue. Also, pay attention to nutrition and hydration; neglecting these can impact your performance on the big day. Lastly, don’t skip rest days! They’re just as important as the training itself.…

Run4PRs

1
286. Are Running Goals Over After Kids? Parents of 3 kids answer! 57:26

15 days ago57:26

57:26

286. ARE RUNNING GOALS OVER AFTER YOU HAVE KIDS? 8 years ago, I was a 3:14 marathoner when I announced I was pregnant with my first kid and a lot of people had A LOT of things to say. The tone of many tended to be that I would no longer have ‘time’ for running or some variation of that statement. While I understand where people are coming from, there are better ways to phrase the message. While having kids has changed our lives and required us to adapt how and when we train, it is not an impossible feat. In todays podcast we will be sharing what worked for us over the years to continue to train after kids as well as some wisdom on giving yourself grace during the time period. Change is not an inherently bad thing. You don’t have to bounce back or crush crazy goals. Your goals can change and that is OKAY too. Kids do change your life but it’s not a ‘bad thing’ Forces you to prioritize what is important Maybe you realize running isn’t that important to you Puts it into perspective Running used to be EVERYTHING & the pressure was so high .After kids, I no longer cared as much and it helped me actually reach my potential by not allowing time to overtrain or over think You won’t have as much free time Can help you be more efficient Helps you be mentally tougher How do you even find time to train as a parent: what if training is no longer enjoyable because you have to do it during times you hate? Keep trying until you find a routine that works for you Hating something is a sign that something is not right Don't live in resentment change your life! Change your job Change where you live Change SOMETHING or you will remain stuck USE YOUR RESOURCES Gym with childcare Stroller run Babysitter/nanny for runs TREADMILL IN HOME Invest in your health! “It’s okay to ask for help” they mean with things like this! Just because you don’t bounce back doesn’t mean you won’t eventually get to where you want to be Partner communication/help “Who is watching the baby??”…

Run4PRs

1
285. Are you taking too much time off during the year? 46:08

22 days ago46:08

46:08

It is the spring and a lot of people either recently ran a goal spring race or are planning to soon. After a season of build, it is important to take time off from training, but we don’t want to take so much time off that it becomes challenging to get back into things later. We want to spend the offseason more in the gray area and less of the ‘black or white’ ‘all or nothing’ mindset. Getting used to being okay with not being ‘all in’ on training and still allowing yourself to be semi-consistent is key for longevity in the sport and reaching your goals How long was your season? Did you have a big build up When was your last offseason? Ask yourself why you have that goal What is next for you in the next 6-12 months? If you have another big build coming up, take time off If you have to dive right back in, less of an offseason considered Black and White/All or nothing traps…

Run4PRs

1
284. What does it really take to be a Boston Qualifier? 59:50

29 days ago59:50

59:50

284. WHAT DOES IT TAKE TO RUN A BQ? The Boston Marathon recently took place, and it is getting runners all around the world excited to potentially qualify for Boston. Even people who are very far away from a BQ time might set a goal to run a BQ time in the future. People want to know what it really looks like to be someone who can run a BQ time Some people BQ on their first marathon- is this realistic? It can be- with the speed and background VDOT calculator What does the typical week of training look like for a female who runs a 3:20 or a male who runs a 2:50 Hour of running per day Can be boring Life almost revolves around running Planning is key! Learning to say no You can’t often be good at multiple areas of fitness at once If you want to go for a BQ… you almost have to go ‘all in’ on running Getting fast in the shorter distance races Practice pushing hard Hitting the prerequisites…

Run4PRs

1
283.Long Runs Every Weekend- What About Cut Backs? 54:28

5 weeks ago54:28

54:28

283. SHOULD YOU RUN LONG EVERY WEEKEND? Every weekend runners around the world gear up to run long… But should you be doing a LONG run over 90 min every weekend? When getting RRCA certified 10 years ago, one of the concepts they beat into our head was that we don’t/should not run long every single weekend. The justification was about the glycogen storages needing to be replenished 1x a month there should be a cut back week where we don’t do activity over 90 min to allow for that. This is a good argument… but let’s do a deeper dive Cut Back Weeks What is the def of a long run 7 day is just easy mentally for people to create but its truly ot ideal Training is a high stress load on the body. Your body needs macro and micro rest It allows you the chance to recover from the hard training You don’t actually get faster from the training, you get faster from the recovery periods Other things to do instead of a long run Cut back long run A short workout…

Run4PRs

1
282. Is High Mileage Right For You? 54:28

6 weeks ago54:28

54:28

A lot of runners (especially those who run high mileage) share their weekly or monthly mileage totals on social media. While it’s great to be proud of your hard work, it can also be challenging when we are exposed to so many other runners and their training that we may end up comparing our own mileage to someone else's. We may also get caught up in the trap of thinking that ‘more’ mileage is always better. More mileage can be better and faster runners usually do run more, but it’s important to look at the variables at play for weekly mileage and come up with a plan to see what weekly mileage YOU should be running. Your background? Other endurance sports? Are you injury prone? High mileage = high responsibilities How long have you been running? How many miles per week do you usually run? Have you ever increased and gotten hurt? Current life Do you get 7-8 hour of sleep per night What are your goals? What are you training for in the next few months/years? When was your last off season? Your training How often do you do other activities Do you have time to commit to more mileage? Will you have to sacrifice sleep? How do you feel after a week of increase or decrease Do you currently run slow enough on easy days? Can we optimize by adding in quality workouts?…

Run4PRs

1
281. Do you really need 'easy run' days? 45:56

7 weeks ago45:56

45:56

www.run4prs.com Recovery is Key: Easy runs promote active recovery by increasing blood flow to muscles, flushing out waste products, and preparing your body for the next hard effort. Building Aerobic Base: Slow runs develop your aerobic system, which is the foundation for endurance and efficient energy utilization. Preventing Burnout & Overtraining: Consistent hard running can lead to fatigue, burnout, and increased risk of injury. Easy runs provide a crucial balance. Improving Running Economy: Running at easier paces helps you develop a more efficient stride and conserve energy over longer distances. Strengthening Muscles & Tendons: Easy runs gradually strengthen your musculoskeletal system, making you more resilient and less prone to injury. Enhancing Mental Fortitude: Embracing easy runs teaches patience, discipline, and the importance of listening to your body.…

Run4PRs

1
280. I can't run as fast as I used to: now what? 33:14

8 weeks ago33:14

33:14

www.run4prs.com for a free week of training The Plateau is Normal: Everyone hits a plateau at some point. It's a natural part of the process. Don't get discouraged – it's an opportunity to re-evaluate your training and find new ways to challenge yourself. Life Happens: Work, family, and other commitments can impact your training time and consistency. It's important to be flexible and adapt your training to fit your current lifestyle. The Aging Athlete: Our bodies change as we age. It's important to adjust our expectations and training accordingly. Focus on maintaining fitness, preventing injury, and enjoying the process. Rediscovering Your "Why": Sometimes, a shift in motivation can reignite your passion for running. Explore new goals, try different types of running, or find new ways to connect with the running community. The Power of Consistency: Even if you're not getting faster, consistent running offers numerous physical and mental health benefits. Celebrate those victories! Finding Joy in the Journey: Running is a lifelong journey with ups and downs. Focus on the joy of movement, the camaraderie of the running community, and the personal growth that comes with the challenges.…

Run4PRs

1
279. Hyrox: Our Experience As Marathoners Who Took On Hyrox 46:36

9 weeks ago46:36

46:36

We’re run coaches who just took on our first HYROX event! In today’s episode, we’re giving you a full recap of our experience—breaking down the highs, the struggles, and what we learned from this epic challenge. For those of you new to HYROX, here’s a quick refresher. HYROX is the ultimate fitness competition that combines running, functional strength, and endurance. Athletes complete eight one-kilometer runs, each followed by a workout station like sled pushes, rowing, burpee broad jumps, and wall balls. It’s a true test of both cardiovascular endurance and muscular stamina. 8x 1k run 1 strength station in between Ski erg 1k Sled push 50 meters Sled pull 50 meters Burpree board jump 80 meters Row 1k 200 meter farmer carry 100 meter lunges 100 wall balls Now, let’s dive into our experience from race day! Let’s break it down: What Went Well: Our running background definitely helped. The one-kilometer segments felt like a chance to reset and control our breathing before diving back into the next challenge. Biggest Challenge: The sled push and pull were absolute killers. We knew they’d be tough, but the sheer leg burn was next level. It’s a game-changer, and we now have major respect for those who make it look easy. Proud Moments: Crossing that finish line! The last wall ball station was brutal, but the energy in the room and the support from other athletes pushed us through. Key Takeaways as Run Coaches Running Strategy Matters – A strong run base helps, but knowing how to pace yourself between stations is key. We went out too hot at the start and paid for it later. Strength Work is Non-Negotiable – Runners, take note: leg power, grip strength, and full-body endurance are just as important as speed. We’re definitely going to tweak our training plans. HYROX is for Everyone – One of the coolest parts was seeing people of all fitness levels tackle this challenge. Whether you’re an elite athlete or just looking for a new goal, HYROX is an incredible test of grit and determination. What’s Next for Us? Would we do it again? Absolutely! But next time, we’re coming in stronger, more prepared, and ready to take on those sleds with a vengeance. We’ll be incorporating more functional strength training and refining our pacing strategy. And for anyone thinking about trying HYROX—do it! It’s tough, but the sense of accomplishment is 100% worth it.…

Run4PRs

1
278. How many days per week should you run? 49:41

10 weeks ago49:41

49:41

Welcome back to run4prs, the podcast where we explore the art and science of running, and help you find the perfect balance in your training. "How many days a week should I actually be running?" Now, if you've spent any time browsing running forums or listening to other podcasts, you've probably heard a lot of different answers to this question. Some say three days is enough, others swear by six or even seven. The truth is, there's no magic number. The ideal running frequency depends on a variety of factors, and that's what we're diving into today. We'll be exploring how your running experience, training goals, injury history, and even lifestyle can influence the optimal number of days to lace up your shoes. We'll also discuss the importance of listening to your body and finding a sustainable routine that works for you. Training History & Current Fitness: Are you a beginner just starting out, or a seasoned marathoner? Your current fitness level plays a big role in determining how much running your body can handle. Running Goals: Are you training for a specific race, or simply running for overall health and fitness? Your goals will influence the intensity and frequency of your runs. Injury History: Have you had any previous running-related injuries? If so, it's important to gradually increase your running volume to avoid re-injury. Lifestyle Factors: Work, family, and other commitments can all impact how much time you have for running. It's important to find a balance that fits your lifestyle. Individual Needs & Preferences: Some runners thrive on daily runs, while others prefer more rest days. Listen to your body and find what feels right for you. The Importance of Rest & Recovery: Rest days are crucial for allowing your body to repair and rebuild. Don't underestimate the power of rest in your training. Free Week of 100% custom training…

Run4PRs

1
277. Do you race too much or not enough? 59:59

11 weeks ago59:59

59:59

277. How often should you be racing? Do you even need to race? As we gear up for the spring racing season it might seem like everyone is out there racing. How often should you race? Do you even need to race? There are a lot of questions you might have about racing, but it is not something we talk about frequently enough in the running world. Some athletes appear to race almost every weekend. How is it possible? Before we answer that question it is important to define your goals and then label each race as priority for performance or not. We can’t be in peak shape all year round. Not every race has to be an A race. You don’t always have to run a race to be a ‘real runner’ or prove your fitness. Some people like racing others don’t. Don’t let other people define your goals for you. What is the purpose of racing? Test fitness Fun Competition Community/support others Habit How do you define your goals as a runner Performance goals Community goals Longevity goals Does racing help or hurt your long term goals? A. B. C races You have to actually train. You can’t always test What if you don’t like to race Do you actually not like it or do you just get nervous..? Even if you hit your goal time, do you still not care?…

Run4PRs

1
276. Faster 5k times: How to get faster in the 5k 48:23

12 weeks ago48:23

48:23

Welcome back to the run4prs the podcast dedicated to helping you conquer the 5K and unleash your inner speed demon! I'm your host, Victoria Phillippi, and let's be honest, in the world of distance running, the marathon often steals the spotlight. But at run4prs we also specialize in shorter distances & we know that the 5K is where the real speed and grit are showcased. It's a distance that demands both raw power and tactical finesse. It's about pushing your limits, embracing the burn, and finding that extra gear when you think you have nothing left. Today, we're diving deep into the strategies and secrets to racing the 5K to your absolute potential. We'll be busting some common myths, exploring training techniques specific to the 5K, and discussing how to develop the mental toughness needed to conquer this challenging distance. Whether you're a seasoned 5K runner looking to shave seconds off your PR or a newbie eager to tackle your first race, this episode is packed with actionable advice to help you cross that finish line with a smile (and maybe a new personal best!). Alright, let's get into those six key talking points for unlocking your 5K speed: Speedwork is Your Secret Weapon: Incorporate interval training, tempo runs, and hill repeats to build speed, power, and lactate threshold. We'll discuss how to structure these workouts for maximum impact. Don't Neglect Your Easy Runs: Even speedsters need recovery. Easy runs help prevent burnout and allow your body to adapt to the demands of speedwork. Embrace the Discomfort: 5K racing is tough! Train your mind to embrace the burn and push through the pain. Mental fortitude is key. Dial in Your Race Strategy: Develop a pacing plan that optimizes your effort throughout the race. Should you go out hard, or conserve energy for a strong finish? Master the Art of the Kick: Practice your finishing speed to outsprint the competition in the final meters. Fuel Your Fire: Pay attention to your nutrition and hydration in the days leading up to the race. Proper fueling is essential for optimal performance. If you're looking for personalized coaching to help you develop a 5K training plan that maximizes your speed and performance, head over to [your website address] to learn more about my coaching programs. Until next time, run fast and run strong!…

Run4PRs

1
275. Running Communities: Are They Helping or Harming You? 42:54

13 weeks ago42:54

42:54

Strava can be a great source of motivation as it gamification of the sport of running, but can there be some downsides to the app? While it can be fun to scroll through and see what friends are doing for runs, does it promote constant comparison? In Jan 2023 I started to feel like people were ‘watching’ my training as I geared up for Boston 3 months postpartum from baby number 3.. Were people actually watching? I don’t know, but the fact that I was feeling ‘pressure’ to ‘perform’ or show up on strava was real. I decided to go ghost on strava for 3 months, and it was an interesting experience. Self talk while running Thinking that people will be analyzing your splits Wanting the average pace to be XYZ Coming up with excuses for how the run went and what you would write Getting back to the basics. Running for yourself Taking out all the chatter Intrinsic vs extrinsic motivation Why do you run? Did you enjoy running more when people didn’t see your stats? How can you find balance with technology and running Boundaries Having a reset Sitting in the discomfort…

Run4PRs

1
274. How Experienced At Running Should You Be Before A Marathon? 47:23

14 weeks ago47:23