Conversation Pace podcast

Conversation Pace

VDOT O2

Conversation Pace is brought to you by the team at VDOT O2, a coaching app for runners of all levels, leveraging the science and training paces of legendary coach Dr. Jack Daniels. Our podcast brings you the stories behind athletes and coaches who have made a mark in the sport of running. We cover the circumstances, timing and situations that led them on this journey. Discover the keys to their success, what inspired them along the way and gain insights into the minds of these exceptional individuals.

33 Episodes

  • Conversation Pace podcast

    Jessica Hofheimer

    1:16:57

    Jessica Hofheimer is the founder of Pace of Me, an online coaching business helping athletes of all ages and experience levels, including her custom artwork for runners. She is an RRCA and VDOT Certified Coach and currently coaches her private clients on VDOT O2. As a young woman fresh out of college, Jess struggled with depression influenced by a lack of self-belief and sense of purpose. Immersing herself in running empowered her to feel healthy, happy and strong. Since then she has completed over 20 marathons (ranging from 5:58 to 3:11) and countless other races from the mile to 50 miles. After a decade of being a distance runner (and getting married and having two kids), she decided to learn more about the science and principles behind running and racing your best. She got her first coaching certification in 2010 and she’s been coaching athletes of all abilities ever since. In this episode we discuss: -Her move to Raleigh and juggling work/family/virtual school during pandemic -Starting and growing her online coaching business Pace Of Me -Blending her passions, art and coaching (connect @paceofme) -Her coaching philosophy and how she serves her athletes with a holistic approach Producer:  Andre Laboy Song:  Breakadawn, by Mike Quinn
  • Conversation Pace podcast

    Stan Linton

    1:15:16

    Stan Linton is a Lieutenant in the U.S. Navy. In June 2019 he ran 2:18:45 at the Grandma’s Marathon in Duluth, MN. His 27-minute personal best at Grandma’s earned him a spot at the 2020 Olympic Marathon Trials. He would go on to place 91st at the Olympic Trials despite not being ranked in the top 200. Since the Olympic Trials he has set personal bests in the 800m, 5000m, and half marathon. While training on his own as a freshman in college Linton was determined to walk onto the cross country and track teams at Florida St. University. Linton started reading “Daniels' Running Formula” to learn more about training and devise his own training plans. In March of 2014, Linton ran 15:04 in the FSU Relays, which earned him a spot on the FSU roster. During his time running for the Seminoles, Linton transformed from local high school standout, to one of the best runners in the South Region. In his senior year, Linton picked up All-ACC and All-South Region honors in cross country, helping the Seminoles win the DI South Region Championship and advancing to the NCAA Division I XC Championships. Current personal bests: -5000m (Track) – 14:25 (Nov 2020, Solo Time Trial) -Half Marathon – 1:04:31 (Jan 2021, Las Vegas Gold Half) -Full Marathon – 2:18:45 (June 2019, Grandma’s Marathon) In this episode we discuss: -His experience in the Navy and fitness standards -Settings PRs during the pandemic -His athletic story and how he trained prior to reading Daniels’ Running Formula -His success in college and beyond and his keys to going from 2:45 to 2:18 in the marathon Producer:  Andre Laboy Song:  Breakadawn, by Mike Quinn
  • Conversation Pace podcast

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  • Conversation Pace podcast

    Caitlin Alexander

    1:08:22

    Caitlin Alexander, PT, DPT, CAFS is a physical therapist, multisport coach, and VDOT Certified Run Coach based out of Boulder, Colorado. She holds a Doctorate in Physical Therapy and Certification in Applied Functional Science from the Gray Institute. She currently works as a physical therapist and biomechanical specialist at BUILD Sports Performance Labs outside of Boulder. She enjoys being able to help athletes reach their goals on multiple levels, whether it's curating a rehab plan to recover from an injury, or analyzing their running mechanics to make performance gains. Caitlin is also an elite amateur long-course triathlete and will be competing at the Ironman World Championships in Kona, Hawaii this fall. In this episode we discuss: -Her athletic story and transition to training at altitude -Balancing triathlon training and how runners can benefit from cross training -The future of PT -The secret to better running, “Mostablity” or mobility + stablity, a term coined by the Gray Institute -Nerve pain, referring as muscle, tendon or soft tissue problems, and how it represents 20% of injuries she treats -The foot-brain connection Producer:  Andre Laboy Song:  Breakadawn, by Mike Quinn
  • Conversation Pace podcast

    Heather Knight Pech

    1:01:17

    Heather Knight Pech is one of the best age-graded runners in the world. She’s won her age group (F55) at the Boston Marathon and recently shocked the running world with her 1:27:24 half marathon at age 58. In 2019, she had the second fastest marathon time in the U.S. for her age (3:00:44). She was second only to marathon legend Joan Benoit Samuelson. Heather also coaches athletes on VDOT O2. She coaches HS athletes privately in Darien, CT and is an online private coach for McKirdy Trained. She is a retired CEO of Polo Jeans Company and 9 West Retail. In this episode we discuss: -Quarantine as an opportunity -Training without racing and with more intention -Getting into running, her professional career -How she balances and manages such an intense training schedule -Coaching and nutrition Producer:  Andre Laboy Song:  Breakadawn, by Mike Quinn
  • Conversation Pace podcast

    Chris Miltenberg

    1:09:12

    Chris Miltenberg is one of the top collegiate coaches in the country. He is currently the Director of Track & Field and Cross Country at the University of North Carolina. He held the same position at Stanford University from 2012-19. Miltenberg is a 2003 graduate of Georgetown University and he earned a master’s in exercise science from Columbia in 2005. He captained the Hoyas’ track and field/cross country team for two seasons, was a two-time All-America and three-time Academic All-America. He went on to coach women’s cross country and track at his alma mater where he won the national title and was named National Coach of the Year in 2011.  His teams have earned 10 podium finishes in NCAA Championship competition – Stanford men’s cross country had four, women’s cross country had two, women’s outdoor track had one and men’s indoor track had one and Georgetown women’s cross country had two. Stanford had nine NCAA top-five finishes in cross country (five consecutive for the men from 2014-18) and a dozen NCAA top-10 performances in track and field during his tenure. In this episode we discuss: -Moving to Chapel Hill and managing during the pandemic -The recruiting process and the types of athletes he looks for -When he developed his desire to coach -Coaching style and how it's changed -Transition to Stanford and lessons learned -Challenges of rebuilding a program and growing a winning culture -Expectations for his team in the short term Producer:  Andre Laboy Song:  Breakadawn, by Mike Quinn
  • Conversation Pace podcast

    James McKirdy

    1:15:37

    James McKirdy is the founder of McKirdy Trained, an online coaching service working with runners of all ages, all abilities, all over the world. In 2016, McKirdy Trained started managing athletes on VDOT O2. They had eight athletes in the Boston Marathon and zero at the Olympic Trials. Just five years later they’ve had hundreds qualify for Boston and 25 coaches/athletes qualify for the 2020 Olympic Trials in the marathon (20 participated).⠀ In this episode we discuss: -Moving and transitioning to life in Flagstaff from the East Coast -Starting McKirdy Trained and how it’s grown so quickly -What “Under our Care” means to him and where it comes from -The Olympic Trials women’s B standard -His coaching staff, which has now grown to over two dozen coaches, and how he matches athletes -The launch of their Micro Marathons Producer:  Andre Laboy Song:  Breakadawn, by Mike Quinn
  • Conversation Pace podcast

    Amanda Rego

    1:09:04

    Amanda Rego is a professional runner and coach. She was a seven-time All American & NCAA runner-up at Florida State. In 2014 she was ranked 7th fastest American all-time in the indoor mile. She's a VDOT Certified Coach, a certified personal trainer and USTFCCCA Strength Coach. Amanda currently lives and trains in Colorado Springs. She's an assistant coach at the University of Colorado Colorado Springs and coaches athletes privately on VDOT O2. Much of her perspective on the sport, both training and coaching is driven by the adversity she has faced with injury setbacks. Personal bests:  800m (2:04), Mile (4:26), 3,000m (8:56), 5,000m (15:54). In this episode we discuss: -Her personal experience getting COVID and how she manages mental health during the pandemic -Her athletic story and what she’s learned along the way -Her injury battles and dealing with hamstring syndrome Producer:  Andre Laboy Song:  Breakadawn, by Mike Quinn
  • Conversation Pace podcast

    Andrew Bumbalough, Part 2

    53:29

    Andrew Bumbalough, aka ‘Bumbi’, as he is affectionately referred to by friends and teammates, grew up in Nashville, Tennessee aspiring to be a soccer player. When he discovered his real talent was his ability to outrun opponents, he switched over to track and never looked back. In high school he was a two-time Footlocker finalist (runner-up in 2004) and also set the state record in the 3200m (8:46.47). After graduating from Georgetown University in 2010 he moved to Portland to join the Bowerman Track Club. His first year as a professional he made the World XC Team and ran 13:16 in the 5000m. That year he also finished 4th at USA Champs in the 5000m and represented Team USA at the IAAF World Track Championships in Daegu, South Korea. Throughout his career he has been a consistent performer finishing in the top 5 at USA’s in the 5000m every year from 2011 to 2014. Bumbi then shifted his focus to the marathon. He debuted at Tokyo 2017 with a 2:13:56 and followed that up in the fall with a 2:14:03 in Chicago. He also finished 5th at the legendary 2018 Boston Marathon. At the beginning of 2021, Bumbi officially retired from competitive running and launched his new coaching business HighGear Running. In this episode (Part 2 of our conversation) we discuss: -Becoming a professional runner and signing with Nike - 0:48 -Getting to Portland - 6:52 -Bowerman Track Club & the Nike Oregon Project -  6:39 -Controversy in the sport - 20:34 -Starting a family - 27:33 -Bowerman Track Club Youth - 35:20 -Launching HighGear Running - 42:38 Producer:  Andre Laboy Song:  Breakadawn, by Mike Quinn
  • Conversation Pace podcast

    Andrew Bumbalough, Part 1

    49:38

    Andrew Bumbalough, aka ‘Bumbi’, as he is affectionately referred to by friends and teammates, grew up in Nashville, Tennessee aspiring to be a soccer player. When he discovered his real talent was his ability to outrun opponents, he switched over to track and never looked back. In high school he was a two-time Footlocker finalist (runner-up in 2004) and also set the state record in the 3200m (8:46.47).  After graduating from Georgetown University in 2010 he moved to Portland to join the Bowerman Track Club. His first year as a professional he made the World XC Team and ran 13:16 in the 5000m. That year he also finished 4th at USA Champs in the 5000m and represented Team USA at the IAAF World Track Championships in Daegu, South Korea. Throughout his career he has been a consistent performer finishing in the top 5 at USA’s in the 5000m every year from 2011 to 2014. Bumbi then shifted his focus to the marathon. He debuted at Tokyo 2017 with a 2:13:56 and followed that up in the fall with a 2:14:03 in Chicago. He also finished 5th at the legendary 2018 Boston Marathon. At the beginning of 2021, Bumbi officially retired from competitive running and launched his new coaching business HighGear Running.  In this episode (Part 1 of our conversation) we discuss: How Andrew got into running - 1:53 Middle school practice - 9:17 Starting high school - 14:01 Using DyeStat as a motivating factor - 15:41 Winning the TN State title - 21:25 Competing on the national level - 27:30 College recruiting process - 33:08 Adapting to college training - 40:29 Favorite college race - 46:01 Producer:  Andre Laboy Song:  Breakadawn, by Mike Quinn
  • Conversation Pace podcast

    Becki Spellman

    58:17

    Becki Spellman is the founder of Spellman Coaching. She's been a competitive athlete for over 25 years and coaching for 14. She is a 4x Olympic Trials Qualifier in the Marathon (2008, 2012, 2016, 2020) and 2x Akron Marathon Champion (2011 and 2016). Her current marathon PR is 2:40. She's currently sponsored by Oiselle. In this episode we discuss: -Her athletic story -Her struggles with collegiate running and her transition to the marathon -How her training has evolved since her first Olympic Trials to training postpartum as a mother of twins -The lack of guidance on safely transitioning back to running after her C-section and her injury woes as a result -Whether to change the women's Olympic marathon standards Producer:  Andre Laboy Song:  Breakadawn, by Mike Quinn

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