423. Courtney Dauwalter, 2021 UTMB Winner

"Whatever you need, I hope you got at least a little of it here today." What an honor and a treat it was to get to host a live show the day before the 2024 Boston Marathon with 2014 champion Meb Keflezighi. In this conversation — recorded live at the New Balance headquarters — Meb talked about how he was feeling the day before running the race again, 10 years after his historic win the year after the bombings. He talked about officially becoming a New Balance athlete (!!!), about his hopes to run sub-3:00 (he finished in 3:08), and the impact his 2014 win had on him, his family, the city of Boston, and the running community. SPONSOR: New Balance. Click here to shop New Balance’s latest releases for the season. (The SuperComp Trainer is my favorite daily shoe. Meb ran the Boston Marathon in the SC Elite v4!) Follow Ali: Instagram @aliontherun1 Join the Facebook group Twitter @aliontherun1 Support on Patreon Subscribe to the newsletter SUPPORT the Ali on the Run Show! If you’re enjoying the show, please subscribe and leave a rating and review on Apple Podcasts. Spread the run love. And if you liked this episode, share it with your friends!

"It was dark there for a while!" What a treat to get to sit down with Emma Bates and Jenny Simpson three days before the 2024 Boston Marathon. Emma talked about coming back from injury and lining up in Boston with the same confidence she had in 2023 (where she finished fifth), and Jenny talked about making another attempt at a marathon debut after having to drop out of the Olympic Marathon Trials. (Spoiler: Jenny Simpson is officially a marathoner now!) Plus: getting to know each other, discussing our deepest fears, some very easy trivia, and an ode to Des Linden. SPONSORS:  Lagoon: Click here to take Lagoon’s 2-minute sleep quiz to see which pillow is right for you. (Emma Bates and I are both Otters!) Use code ALI at checkout for 15% off your order, and get a free travel bag with your purchase. Tracksmith: New customers, use code ALINEW for $15 off your first Tracksmith order over $75. Returning customers, use code ALIGIVE for free shipping, plus a portion of the proceeds from your order will be donated to Moms Demand Action. Follow Ali: Instagram @aliontherun1 Join the Facebook group Twitter @aliontherun1 Support on Patreon Subscribe to the newsletter SUPPORT the Ali on the Run Show! If you’re enjoying the show, please subscribe and leave a rating and review on Apple Podcasts. Spread the run love. And if you liked this episode, share it with your friends!

"If I have to wash and return your Tupperware, I am now super stressed. I am so worried about the Tupperware." Let the Boston Marathon episodes begin! First up: a panel I moderated at the Oofos pop-up on Boylston Street called "Project Pink: Recover with Purpose." This panel was about running, about cancer, about hard stuff, and about resilience. We heard from Anne Keane, who is living with metastatic breast cancer, and was about to run her third Boston Marathon as part of the Dana-Farber Marathon Challenge team. Dr. Nancy Lin, the associate chief of breast oncology at Dana-Farber, talked about whether runners are the best or worst patients, and talked about where fundraising dollars actually go. Maureen Key, the senior manager of performance design at Exos, talked about the importance of recovery and mindfulness. And Christine St. Pierre, who has been doing the Pan-Mass Challenge for 18 years now as the captain of Team Duncan, was on hand to convince all of us that we can — and should — do whatever we set our minds to. Thank you to Oofos for having us, and for the longtime partnership and commitment to raising funds for breast cancer research.  SPONSOR:  UCAN: Click here to get a FREE UCAN energy bar sample pack (you’ll just pay the cost of shipping), and use code ALI for 20% off your next UCAN order. Follow Ali: Instagram @aliontherun1 Join the Facebook group Twitter @aliontherun1 Support on Patreon Subscribe to the newsletter SUPPORT the Ali on the Run Show! If you’re enjoying the show, please subscribe and leave a rating and review on Apple Podcasts. Spread the run love. And if you liked this episode, share it with your friends!

"The best way to relax at the starting line is to take a deep breath, and say, 'This is fun as hell.' Doesn’t mean it’s not scary! Doesn’t mean it’s gonna be easy! It’s just fun as hell. And then go have some fun!" Everyone's favorite "Ted Lasso of Running" returns to the Ali on the Run Show today for a pre-race pep talk! Coach Chris Bennett is Nike Running's Global Head Coach, and he's here to give it to you straight. He has advice on dealing with a bad race, tips for staying sane during the final days of taper, and a message for all of the soon-to-be marathoners. Whether you're making your 26.2-mile debut this spring, or you're chasing a big personal best, Coach wants you to celebrate, he wants you to race well, and, most importantly, he wants you to have an awesome time out there. A haiku: Coach Bennett is wise. Listen and you'll run your best. You are doing GREAT! SPONSORS:  New Balance. Click here to shop New Balance’s latest releases for the season. (The SuperComp Trainer is my favorite shoe!) UCAN: Click here to get a FREE UCAN energy bar sample pack (you’ll just pay the cost of shipping), and use code ALI for 20% off your next UCAN order. What you’ll get on this episode: Have you run yet today? (2:45) Coach Bennett’s advice for dealing with a bad run (12:00) Are the marathoners OK? (21:10) Coach Bennett’s pre-race pep talk for all the spring marathoners (26:50) Coach’s advice for the first-time marathoner (30:20) Coach’s advice for the PR chaser (34:30) How to set yourself up for success on race morning (40:00) How to turn a bad race around (47:30) What to do when you’re in a running rut (1:02:10) What Coach Bennett has learned from the greats (1:09:30) Follow Ali: Instagram @aliontherun1 Join the Facebook group Twitter @aliontherun1 Support on Patreon Subscribe to the newsletter SUPPORT the Ali on the Run Show! If you’re enjoying the show, please subscribe and leave a rating and review on Apple Podcasts. Spread the run love. And if you liked this episode, share it with your friends!

"We’re leading alongside our community. The three of us made this happen, but there is so much wisdom, so much leadership, so much brilliance within our community. And so we always want to make it known that we want to continue to uplift that and really just show up and show out." Abeo Powder has a magnetic energy. She's one of those people you'll meet and just want to be around every day. Abeo is the co-founder of the TrailblazHers Run Co., an all-female run crew in Boston, with a mission to empower and uplift women — especially BIPOC women — in the community. Emphasis on community: That's what Abeo is all about. In this conversation, Abeo talks about her lifelong relationship with running, and how it's evolved over the years. Today, in addition to her work with the TrailblazHers, she's the founder of Holistic with Hotfoot, where she takes a personalized approach to coaching. You're not just getting training plans with Abeo: You're getting guided meditations, playlists, and so much more. FOLLOW ABEO @hotfoot___ SPONSORS:  Lagoon: Click here to take Lagoon’s 2-minute sleep quiz to see which pillow is right for you. (I’m an Otter!) Use code ALI at checkout for 15% off your order. Tracksmith: New customers, use code ALINEW for $15 off your first Tracksmith order over $75. Returning customers, use code ALIGIVE for free shipping, plus a portion of the proceeds from your order will be donated to Moms Demand Action. What you'll get on this episode: Abeo’s run today, and her decision to put a pause on marathon training (3:00) All about Abeo’s childhood, and how she found running (7:30) How Abeo’s relationship with running has evolved over the years (14:30) Abeo’s take on group run anxiety and intimidation, and why TrailblazHers Run Co. was born (20:00) The growth of the TrailblazHers community (28:30) What to expect at a TrailblazHers event (34:30) What to know about the 26.True marathon, taking place this weekend in Boston (37:55) Coach Abeo, and what she’s all about (45:40) Abeo’s message to nervous marathoners (52:10) Follow Ali: Instagram @aliontherun1 Join the Facebook group Twitter @aliontherun1 Support on Patreon Subscribe to the newsletter SUPPORT the Ali on the Run Show! If you’re enjoying the show, please subscribe and leave a rating and review on Apple Podcasts. Spread the run love. And if you liked this episode, share it with your friends!

"Use all of your resources. If people are willing to help, let them help." What's it like when you're one of the best coaches in the NCAA, and your daughter joins the team? And what's it like to be a high school senior vetting potential college running programs — and to have to decide whether or not to be a part of the program your mom is leading? In this Motherhood Mondays conversation, we're hearing all about the mom-daughter-coach-athlete dynamic, courtesy of NC State Head Women's Cross-Country Coach Laurie Henes and daughter and NC State alum Elly Henes. Laurie talks about how she approached coaching Elly, and Elly talks about the perks and challenges of being coached by her mom. Today, Elly is a professional adidas-sponsored runner who lives in Flagstaff, AZ, is coached by Mike Smith, and trains with Rachel Schneider Smith and Nikki Hiltz. SPONSOR: adidas: Click here to check out the adiClub membership benefits, including 15% off and free shipping. Follow Ali: Instagram @aliontherun1 Join the Facebook group Twitter @aliontherun1 Support on Patreon Subscribe to the newsletter SUPPORT the Ali on the Run Show! If you’re enjoying the show, please subscribe and leave a rating and review on Apple Podcasts. Spread the run love. And if you liked this episode, share it with your friends!

"I really, truly, in the bottom of my heart want to keep doing this. But I need to figure out what my 'why' is in a more sustainable way rather than just ‘I want to win another medal because everyone tells me I need to win another medal.’" In 2020, Molly Seidel ran her debut marathon at the U.S. Olympic Team Trials Marathon, finished second, and earned a spot on Team USA for the Tokyo Olympics. In 2021, she became an Olympic Bronze Medalist. The next few years included some highs — like running an American course record at the New York City Marathon — and a lot of lows, including injuries and mental health struggles. Last fall, Molly was on the upswing. She ran a personal best at the Chicago Marathon, which felt promising and encouraging heading into the 2024 Olympic Trials Marathon. Then: a shattered kneecap. Molly had to withdraw from the Trials, which was a devastating blow for her and for fans alike. In this unfiltered episode, Molly talks about how she's doing now, and how she's been doing over the past few months. She talks about making her "50K debut," and about why she wishes it weren't a big deal. Plus, a few fun games, drug testing talk, and Molly's message to this year's Team USA marathoners. SPONSOR:  UCAN: Click here to get a FREE UCAN energy bar sample pack (you’ll just pay the cost of shipping), and use code ALI for 20% off your next UCAN order. What you’ll get on this episode: All about Molly’s run today – and drug testing talk (2:00) All about Molly’s 50K debut (8:55) All about Molly’s “busted kneecap”(13:30) Molly plays “Never Have I Ever,” PG version (16:00) What life on the run has been like since the Chicago Marathon (36:20) Molly’s message to Fiona, Emily, and Dakotah as they get ready to head to Paris for the Olympic marathon (41:30) What the rest of Molly’s year might look like on the run (48:35) Molly’s plans for Boston Marathon weekend (53:40) Molly plays “Mollygories” (56:00) Follow Ali: Instagram @aliontherun1 Join the Facebook group Twitter @aliontherun1 Support on Patreon Subscribe to the newsletter SUPPORT the Ali on the Run Show! If you’re enjoying the show, please subscribe and leave a rating and review on Apple Podcasts. Spread the run love. And if you liked this episode, share it with your friends!

"Right on Hereford, left on Boylston. It is the place to be. It’s special every time." We are less than two weeks away from the 128th running of the world’s oldest marathon. This year’s Boston Marathon takes place, as always, on the third Monday of April — this year, that’s April 15. In this mega-episode, I (along with a team of experts and insiders) am attempting to answer all of your questions about all things Boston. Katie Hawkes and Lauren Proshan from the Boston Athletic Association are here to talk logistics (take some deep breaths — the journey to the start line is doable, and you won’t be waiting around for too long once you get there!), past champions Des Linden and Meb Keflezighi join to talk course strategy and to break down what it takes to succeed (and run a PR!) in Boston, and sports dietitian Meghann Featherstun is here to give you some last-minute fueling advice. Get excited: Whether you’re running, volunteering, cheering, or watching from home, it’ll be a Boston to remember. SPONSORS:  UCAN: Click here to get a FREE UCAN energy bar sample pack (you’ll just pay the cost of shipping), and use code ALI for 20% off your next UCAN order. Vuori: Click here for 20% off your first Vuori purchase. What you’ll get on this episode: B.A.A. director of brand and experiential marketing Katie Hawkes talks about the significance of the Boston Marathon, and shares what’s new for 2024 (4:00) Want to run Boston someday? Here’s what you need to know about getting in, plus how to watch, the inside scoop on the Boston Celebration jackets, and more (29:50) 2014 Boston Marathon champion Meb Keflezighi offers a Boston-specific pep talk (48:00) Lauren Proshan, the B.A.A.’s chief of race operations and production, explains the process of getting to the start line in Hopkinton, and what to know once you’re there (1:15:00) A quick note from Ali (1:39:30) Sports dietitian and four-time Boston Marathoner Meghann Featherstun offers advice on Boston-specific fueling before, during, and after the race (1:45:45) 2018 Boston Marathon champion Des Linden breaks down the Boston Marathon course (2:11:00) All about the Boston Marathon finish line (2:41:30) A quick overview about spectating at the Boston Marathon, and final thoughts on all things Boston 2023 (2:48:00) Follow Ali: Instagram @aliontherun1 Join the Facebook group Twitter @aliontherun1 Support on Patreon Subscribe to the newsletter SUPPORT the Ali on the Run Show! If you’re enjoying the show, please subscribe and leave a rating and review on Apple Podcasts. Spread the run love. And if you liked this episode, share it with your friends!

"It’s OK to prioritize time for happiness. Hard times will come. It’s really important to know what happiness feels like to you so that when you’re in those dark times, you know that happiness is real, you have hope for the future, and you can hold onto that — that you’ll be happy again." Her story captivated the nation: Elizabeth Smart was 14 years old when she was abducted from her home in Salt Lake City and held captive for nine months. During that time, she was repeatedly raped and abused by her captors. Remarkably, Elizabeth has gone on to live a happy, healthy life. She's a mom of three, and she's a child safety activist and commentator for ABC News. She's also a four-time marathoner. In this conversation, Elizabeth talks about how she found running, the role it plays in her life today, and what the marathon means to her. FOLLOW ELIZABETH @elizabeth_smart_official SPONSORS:  Lagoon: Click here to take Lagoon’s 2-minute sleep quiz to see which pillow is right for you. (I’m an Otter!) Use code ALI at checkout for 15% off your order. Tracksmith: New customers, use code ALINEW for $15 off your first Tracksmith order over $75. Returning customers, use code ALIGIVE for free shipping, plus a portion of the proceeds from your order will be donated to Moms Demand Action. What you'll get on this episode: The role running plays in Elizabeth’s life right now (4:30) Safety, fear, and running: Elizabeth’s take (9:00) Why Elizabeth’s story captivated the nation (13:00) Elizabeth’s feelings on being a victim vs. a survivor (19:00) When life went “back to normal” for Elizabeth (23:30) How Elizabeth found running (30:00) Why Elizabeth decided to run a marathon (37:30) Why Elizabeth kept running marathons (49:10) What’s next on the run for Elizabeth? (54:25) On running marathons vs. competing on The Masked Dancer (58:10) Elizabeth’s message to fellow survivors (1:00:30) Follow Ali: Instagram @aliontherun1 Join the Facebook group Twitter @aliontherun1 Support on Patreon Subscribe to the newsletter SUPPORT the Ali on the Run Show! If you’re enjoying the show, please subscribe and leave a rating and review on Apple Podcasts. Spread the run love. And if you liked this episode, share it with your friends!

"I will always show up and do my best, and try to maintain my integrity in the process. I don’t always get it right. But I always try." I ran the New York City Half. I had the best time. And today, I'm here to talk all about running my first 13.1-mile race since my breast cancer diagnosis in May 2023. Plus, answering listener questions about running, podcasting, and more. SPONSORS:  UCAN: Click here to get a FREE UCAN energy bar sample pack (you’ll just pay the cost of shipping), and use code ALI for 20% off your next UCAN order. goodr: Click here and use code ALI for free shipping. What you’ll get on this episode: My 2024 NYC Half recap (1:00) Running-related questions (43:30) Podcast-related questions (56:20) Cancer-related questions (1:02:00) Life questions (1:04:10) Follow Ali: Instagram @aliontherun1 Join the Facebook group Twitter @aliontherun1 Support on Patreon Subscribe to the newsletter SUPPORT the Ali on the Run Show! If you’re enjoying the show, please subscribe and leave a rating and review on Apple Podcasts. Spread the run love. And if you liked this episode, share it with your friends!