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Free Outside
Joe McConaughy: The “4-Minute Miler” Who Broke the John Muir Trail Record
Joe “Stringbean” McConaughy recently set the supported fastest known time on the John Muir Trail. Somehow, he did it on only 38 minutes of sleep—and felt better on the third day than he expected.Joe and I have been intertwined through FKTs for years. I’ve taken some of his records, he’s demolished some of mine, and he thoroughly beat me at Cocodona. In this conversation, we dig into what finally worked on the JMT, including sleep strategy, caffeine, hydration, sodium, fueling, altitude, and why this attempt felt so much more controlled than his previous efforts.We also compare our hallucinations, talk about coaching athletes through situations that cannot be perfectly planned, and discuss Joe’s move from corporate life into professional running, coaching, and race directing.Most importantly, we finally investigate the rumor that Joe was a sub-four-minute miler. He actually ran 4:09—but the legend continues to improve.Topics include:• Joe’s supported John Muir Trail record • Sleeping only 38 minutes • Hallucinations and extreme sleep deprivation • Saving caffeine for the final night • Changing his hydration and sodium strategy • Science versus intuition in multi-day events • Becoming an ultrarunning coach • Building community-focused trail races • The truth about Joe’s “sub-four” mile Subscribe for more conversations about ultrarunning, thru-hiking, FKTs, endurance, and the strange decisions we make outside.Support our Sponsors: Janji (code: Freeoutside): https://snp.link/a0bfb726CS Coffee: CSinstant.coffeeGarage Grown Gear: https://snp.link/db1ba8abSubscribe to Substack: http://freeoutside.substack.comSupport this content on patreon: HTTP://patreon.com/freeoutsideBuy my book "Free Outside" on Amazon: https://amzn.to/39LpoSFEmail me to buy a signed copy of my book, "Free Outside" at jeff@freeoutside.comWatch the movie about setting the record on the Colorado Trail: https://tubitv.com/movies/100019916/free-outsideWebsite: www.Freeoutside.comInstagram: thefreeoutsidefacebook: www.facebook.com/freeoutside#Trailrunning #Runningnews #Outdoors #Outdooradventure
Today · 1 hr 2 min
Healthy Runner Podcast
310. How to Race Your Best Marathon with Peter Bromka
FREE Marathon Training Guide: Train Smarter & Race Strong → Download Here You can be in the best shape of your life and still miss your marathon goal if you don't execute properly on race day. So how do you take months of training and turn that fitness into your best possible marathon? In this episode of the Healthy Runner Podcast, I sit down with 2:19 marathoner, running coach, and writer Peter Bromka to break down how to race your marathon for peak performance. Peter shares lessons from years of racing, coaching, studying, and writing about the marathon. He also includes why this distance is so difficult to get right and what separates being marathon-fit from actually executing a great race. In this episode, you'll learn: - What to do (and avoid) during the final 24–48 hours before your marathon - How the first 3–5 miles should feel so you don't make the classic mistake of starting too fast - What to focus on during miles 6–18 when you're feeling good but still have a long way to go - How to approach the final 10K when the marathon really starts to hurt - Mental strategies for when your brain starts telling you to slow down or stop - How to respond when you fall off goal pace without letting one bad mile turn into five - How to adjust your race strategy for hills, wind, heat, and unexpected race-day conditions - The biggest mistake Peter sees runners make during the marathon - Peter's three keys to getting the most out of your fitness on race day Plus, Peter takes on the Spark Lightning Round, sharing his quick takes on GPS watches, pace bands, even versus negative splits, running the tangents, music, when to make your move, and chasing a marathon PR. Whether you're trying to finish your first marathon, break 5 hours, qualify for Boston, or set a new PR, this episode will help you race smarter, stay mentally strong, and execute the marathon you've trained so hard for. Listen now and learn how to turn your marathon fitness into your best race. Connect with Peter Bromka: - Writing on Running - Instagram: @bromka - Substack essays - Podcast: Road to the Trials Listen next: Episode 309 — Tapering 101: How to Taper Before a Marathon If this episode helps you, share it with another runner who has a goal marathon coming up. Grab your FREE Marathon Training Guide Here! A big thanks to CEP for your support for this episode! Healthy Runner listeners get 15% off their entire order when shopping CEP Running online through November 15! Shop CEP Running or enter code LRL-NYC-15 at checkout. Offer ends November 16, 2026, at 3:00 AM EST. Limit one use per customer. Cannot be combined with other discounts. 💧 Hydrate Smarter with LMNT Long runs, hard workouts, and sweaty training sessions can take a lot out of you, especially when you're training in the heat. LMNT has become one of my go-to ways to replenish electrolytes and stay on top of my hydration throughout marathon training. Each stick pack delivers a meaningful dose of electrolytes without sugar, artificial colors, or other dodgy ingredients. Get a free 8-count Sample Pack of LMNT's most popular drink mix flavors with any purchase at https://www.DrinkLMNT.com/healthyrunner Proper hydration and fueling are key parts of building a strong, healthy, and durable running body. Give LMNT a try and find your favorite flavor, mine is watermelon! 🍉 💙 Want more support with your running? If you're looking to dial in your running, strength training, and nutrition, overcome recurring injuries, and train smarter for your next race, we'd love to help. With Healthy Runner Coaching, you'll get an individualized run and strength plan with expert coaching and support based on your goals and how your body is responding. Or, join the Healthy Runner Academy for our step-by-step system to help you get stronger, stay healthy, and become a lifelong runner. Find the level of support that's right for you: 👉🏼 HEALTHY RUNNER ACADEMY 👉🏼 HEALTHY RUNNER COACHING 👋🏼 New here? I'm Dr. Duane Scotti, former physical therapy professor turned full-time running coach, running physical therapist, and 9x marathoner 🏅 I help everyday runners stop nagging injuries, get stronger, and finally feel confident in their training by blending rehab-level expertise with performance training. If you found this helpful, make sure to follow the Healthy Runner Podcast and share this episode with a runner who needs to hear it. Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com
Today · 1 hr 43 min· Video
LongJog Radio - 駅伝・中長距離をゆるく深掘りする番組 -
#16 By The Numbers 箱根駅伝予選会【本戦へのチケットを勝ち取るチームはどこだ！？】
LongJog Radio.（ロングジョッグ・ラジオ）は、駅伝と中長距離を、ゆるく深掘る番組です。新旧含めた特定世代の特徴や、データを踏まえた最新トレンド、ビジネス視点で見た陸上競技など――他では聴けない話を、元競技者ビジネスパーソンの視点からお届けします。今週末、いよいよ箱根駅伝予選会。10月17日（土）、立川で10校の切符を45校・692人が奪い合います。題して「By The Numbers ── 箱根駅伝予選会、本戦へのチケットを勝ち取るチームはどこだ！？」。持ちタイムという“数字”から、今年の予選会を読み解きます。・今年で見納め：10枠を争う現行方式は今年が最後。2028年の通常大会から出場24校・予選通過13校に拡大・予選会は登竜門：過去10年の個人トップ10を全員追跡。塩尻・三浦ら、後に世界で戦う選手がこの立川を経てきた・通過ラインの残酷さ：直近4大会の“最後の1校”との差は、1秒・3秒・34秒…。1人あたり0.1秒を削り出す世界・今年の戦力をデータで：10000m上位10人平均で見るランキング。1位・法政のリベンジ、絶好調の東海、中村匠吾監督就任の明治学院まで ■番組内でご紹介したエントリー選手の10000m上位10人平均 ※各校エントリー16人のうち10000m記録を持つ上位10人の平均（留学生は1人まで）。持ちタイムであり、通過順位の予想ではありません。 1. 法政大　28分54秒84 2. 中央学院大　28分55秒32 3. 山梨学院大　28分55秒79（日本人のみ 29分06秒32） 4. 東海大　28分57秒64 5. 大東文化大　29分04秒12 6. 東洋大　29分05秒95 7. 神奈川大　29分09秒52 8. 日本体育大　29分12秒65 9. 専修大　29分16秒18（日本人のみ 29分23秒96） 10. 立教大　29分16秒58 11. 東京国際大　29分17秒26（日本人のみ 29分36秒52） 12. 明治大　29分19秒48 13. 駿河台大　29分20秒29（日本人のみ 29分35秒52） 14. 国士舘大　29分25秒84（日本人のみ 29分36秒38） 15. 東京農業大　29分28秒29 数字はあくまで持ちタイム。当日の爆発こそ学生駅伝の醍醐味です。全選手が後悔なく走り切れますように。【お仕事のご依頼】スポンサーのご希望や、お仕事のご依頼はこちらから support@longjog.com 【パーソナリティ】 Dai ：LongJog 設立者。野球をやりつつ、中学時代から陸上・駅伝の道へ。好きな練習はインターバル。好きなスパイクはDスパート（ASICS）。 Uno：LongJog 共同設立者。中学時代にDaiと出会い、大学で再会。好きな練習はレペティション。好きなスパイクはMDスペシャル（ASICS）。【関連情報】・公式サイト・データベース：longjog.com ・Youtube：@thelongjog ・X：@thelongjog ・Instagram：@thelongjog ・Tiktok：@thelongjog 【アンケート】番組をもっと面白くするために、ぜひ感想や質問をお寄せください（所要1分）。質問への回答はもちろん、面白いテーマであればリサーチした上で取り上げさせていただきます。 https://docs.google.com/forms/d/1sns2L3I1PN-RjP4sH8pSyrKfOqQNTj2Cckj_F9kmFPw/viewform
Today · 34 min
Manual del corredor
347. ¿Quieres correr más rápido sin subir tus pulsaciones? Haz esto
¿Cómo puedes correr más rápido sin que tus pulsaciones se disparen? ¿Esto es posible? Es una de las preguntas más habituales entre los corredores. Y la respuesta no siempre está en hacer más series o correr cada entrenamiento más rápido. En este episodio de Manual del corredor hablamos de cómo mejorar tu eficiencia aeróbica, controlar tus pulsaciones y conseguir que, con el tiempo, puedas correr a ritmos más rápidos con el mismo esfuerzo. Porque mejorar como corredor no consiste en entrenar siempre más fuerte, sino en entrenar con sentido. 🎙️ -------------------------------------------------------10% de descuento en Fanté, geles, isotónicos, barritas energéticas y nutrición deportiva con ingredientes naturales y sin aromas ni añadidos innecesarios. Cupón Octubre: MBPC10 + REGALOMARC Este mes además del 10% de descuento, tenéis de regalo 1 energybar pera totalmente gratis para todos los pedidos superiores a 29€.
Today · 23 min