Avsnitt
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Episode Summary:
On this episode of the Mere Mortal Marathon Podcast, Coach Morgon and Duane reflect on the training journey and wrap up the podcast series
Links Mentioned In This Episode
Behind the Mission Podcast
Coach Morgon’s Books
Duane France’s Books
Charity Partner, The Second Wind Fund:
The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment.
Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.
The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast
Contact Us and Join Us on Social Media
Email Duane
Follow Duane on Strava
Connect with Coach Morgon, The Peoples Coach
Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families. You can find more about the work that he is doing at www.veteranmentalhealth.com
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Episode Summary:
On this episode of the Mere Mortal Marathon Podcast, we cover the results of the 2023 Denver Colfax Marathon, how the experience was, and looking to the future
Links Mentioned In This Episode
2023 Colfax Marathon Effort on Strava
Charity Partner, The Second Wind Fund:
The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment.
Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.
The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast
Contact Us and Join Us on Social Media
Email Duane
Follow Duane on Strava
Connect with Coach Morgon, The Peoples Coach
Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families. You can find more about the work that he is doing at www.veteranmentalhealth.com
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Saknas det avsnitt?
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Episode Summary:
On this episode of the Mere Mortal Marathon Podcast, we cover week 18, Final Race Preparation, the taper week, and reflections on the journey so far
· Week Eighteen of Nineteen: 32 total miles
Mon: Day Off / Recovery
Tue: 3 Miles @ easy pace
Wed: 6 Mile Negative Split Run
Thu: Day Off / Recovery
Fri: 6 Mile @ easy pace
Sat: 14 Miles @ Race Pace
Sun: 3 Miles @ easy pace
Charity Partner, The Second Wind Fund:
The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment.
Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.
The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast
Contact Us and Join Us on Social Media
Email Duane
Follow Duane on Strava
Connect with Coach Morgon, The Peoples Coach
Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families. You can find more about the work that he is doing at www.veteranmentalhealth.com
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Episode Summary:
On this episode of the Mere Mortal Marathon Podcast, we cover week 17, planning and conducting a good long run, and planning for the taper in the last several weeks before the race.
· Week Seventeen of Nineteen: 40 total miles
Mon: 3 Miles @ easy pace
Tue: Day Off / Recovery
Wed: Plyometrics
Thu: Day Off / Recovery
Fri: 1 Mile @ easy pace (Shakeout run before event)
Sat: Take 5 in the Garden – 5 Mile Race
Sun: 20 Miles @ easy pace (AM), 4 Miles @ easy pace (PM)
Links Mentioned In This Episode
Take 5 in the Garden
Charity Partner, The Second Wind Fund:
The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment.
Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.
The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast
Contact Us and Join Us on Social Media
Email Duane
Follow Duane on Strava
Connect with Coach Morgon, The Peoples Coach
Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families. You can find more about the work that he is doing at www.veteranmentalhealth.com
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Episode Summary:
On this episode of the Mere Mortal Marathon Podcast, we cover week 16, the need to change our hydration and nutrition strategy based on changing conditions, and planning for upcoming long runs.
· Week Sixteen of Nineteen: 40 total miles
Mon: 3 Miles @ easy pace
Tue: 3 Miles @ easy pace
Wed: Day Off / Recovery
Thu: Day Off / Recovery
Fri: 8 Miles @ easy pace
Sat: 18 Miles @ 10:30 pace
Sun: 8 Miles @ easy pace
Links Mentioned In This Episode
Colfax Marathon Race Course Overview
Charity Partner, The Second Wind Fund:
The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment.
Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.
The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast
Contact Us and Join Us on Social Media
Email Duane
Follow Duane on Strava
Connect with Coach Morgon, The Peoples Coach
Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families. You can find more about the work that he is doing at www.veteranmentalhealth.com
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Episode Summary:
On this episode of the Mere Mortal Marathon Podcast, we cover week 15, how training for a marathon changes the body and overall fitness, and talk about the future, both the weeks ahead and what’s next after the marathon
· Week Fifteen of Nineteen: 40 total miles
Mon: 3 Miles @ easy pace
Tue: 8 Miles @ easy pace
Wed: Day Off / Recovery
Thu: 8 Miles @ easy pace
Fri: Day Off / Recovery
Sat: 18 Miles @ easy pace
Sun: 3 Miles @ easy pace
Links Mentioned In This Episode
Snowy 18 Mile run on Strava (with pictures)
Charity Partner, The Second Wind Fund:
The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment.
Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.
The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast
Contact Us and Join Us on Social Media
Email Duane
Follow Duane on Strava
Connect with Coach Morgon, The Peoples Coach
Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families. You can find more about the work that he is doing at www.veteranmentalhealth.com
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Episode Summary:
On this episode of the Mere Mortal Marathon Podcast, we cover week 14, gaining knowledge and developing experience, and the benefits of proper nutrition and hydration related to their impact on mindset and mental resilience
· Week Fourteen of Nineteen: 35 total miles
Mon: Day Off / Recovery (Travel)
Tue: 8 Miles @ easy pace
Wed: 3 Miles @ easy pace
Thu: Day Off / Recovery (Travel)
Fri: Day Off / Recovery
Sat: 8 Miles @ easy pace
Sun: 16 Miles @ easy pace
Links Mentioned In This Episode
Dear Coach: Is It Okay to Walk in an Ironman Marathon?
Charity Partner, The Second Wind Fund:
The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment.
Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.
The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast
Contact Us and Join Us on Social Media
Email Duane
Follow Duane on Strava
Connect with Coach Morgon, The Peoples Coach
Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families. You can find more about the work that he is doing at www.veteranmentalhealth.com
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Episode Summary:
On this episode of the Mere Mortal Marathon Podcast, we cover week 13, overcoming doubt both during a training run and during training overall, and adjusting fueling to avoid breakdowns during runs
· Week Thirteen of Nineteen: 42 total miles
Mon: 6 Miles @ easy pace
Tue: Interval Run: 5 min easy, 5 min at moderate pace, 3 x 3 min hard pace, rest interval 2 minutes, 5 minutes easy recovery
Wed: 3 Miles @ easy pace
Thu: 5 Miles @ easy pace
Fri: Day Off / Recovery
Sat: 16 Miles @ easy pace
Sun: 8 Miles @ easy pace
Links Mentioned In This Episode
Huma Gel Plus
Salt Stick Electrolyte Capsules
Charity Partner, The Second Wind Fund:
The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment.
Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.
The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast
Contact Us and Join Us on Social Media
Email Duane
Follow Duane on Strava
Connect with Coach Morgon, The Peoples Coach
Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families. You can find more about the work that he is doing at www.veteranmentalhealth.com
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Episode Summary:
On this episode of the Mere Mortal Marathon Podcast, we feature a conversation with the Denver Colfax Marathon Race Director, Creigh Kelly, as he talks about his career in the sport, the origins of the race, and his advice for first time marathoners
Week Twelve of Nineteen: 42 total milesMon: Day Off / Travel
Tue: 6 Miles @ easy pace
Wed: 6 Miles @ progressive pace (negative split)
Thu: 8 Miles @ easy pace
Fri: Day Off / Travel
Sat: 14 Miles @ goal pace
Sun: 8 Miles @ easy pace
Links Mentioned In This Episode
Denver Colfax Marathon Website
FAQ page
Marathon Info Email
Charity Partner, The Second Wind Fund:
The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment.
Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.
The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast
Contact Us and Join Us on Social Media
Email Duane
Follow Duane on Strava
Connect with Coach Morgon, The Peoples Coach
Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families. You can find more about the work that he is doing at www.veteranmentalhealth.com
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Episode Summary:
On this episode of the Mere Mortal Marathon Podcast, we review the 11th week of the 19 week training plan, talk about training during adverse conditions and building the expereince necessary for mental resilience
· Week Eleven of Nineteen: 38 total miles
Mon: 4 Miles @ easy pace
Tue: 3 Miles @ easy pace
Wed: 8 Miles @ easy pace
Thu: Day Off / Self Care
Fri: 3 Miles @ easy pace
Sat: 12 Miles @ easy pace
Sun: 12 Miles @ easy pace
· Training during adverse conditions
· Building mental resilience along with physical endurance
Charity Partner, The Second Wind Fund:
The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment.
Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.
The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast
Contact Us and Join Us on Social Media
Email Duane
Follow Duane on Strava
Connect with Coach Morgon, The Peoples Coach
Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families. You can find more about the work that he is doing at www.veteranmentalhealth.com
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Episode Summary:
On this episode of the Mere Mortal Marathon Podcast, we review the 10th week of the 19 week training plan, discuss the need for a mid-training recovery week, and planning for race day.
Week Ten of Nineteen: 17 total miles
Mon: 4 Miles @ easy pace
Tue: 3 Miles @ steady run
Wed: 3 Miles @ steady run, Plyometrics: 30 Toe Taps, 14 Side Lunges, 30 Air Squats, 30 lunges (15 each side)
Thu: Day Off / Self Care
Fri: 4 Miles @ easy pace
Sat: 3 Miles @ steady run
Sun: Day Off / Self Care
· The need for and benefits of a mid-training block recovery week
· Race Day Logistics
Charity Partner, The Second Wind Fund:
The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment.
Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.
The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast
Contact Us and Join Us on Social Media
Email Duane
Follow Duane on Strava
Connect with Coach Morgon, The Peoples Coach
Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families. You can find more about the work that he is doing at www.veteranmentalhealth.com
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Episode Summary:
On this episode of the Mere Mortal Marathon Podcast, we review the 9th week of the 19 week training plan, talk more about fueling and nutrition, and about imposter syndrome during races.
· Week Nine of Nineteen: 30.7 total miles
Mon: 3 Miles @ steady run
Tue: 3 Miles @ steady run
Wed: 8 Miles @ easy pace, Plyometrics: 30 Toe Taps, 14 Side Lunges, 30 Air Squats, 30 lunges (15 each side)
Thu: Day Off / Self Care
Fri: 3 Miles @ steady run
Sat: 3.7 Miles (2.8 mile race, .9 mile warmup)
Sun: 10 Miles @ easy pace
· PROPER fueling plan, not just whatever’s in the kitchen
· Racing, imposter syndrome, and race effort
Links Mentioned In This Episode
Huma Gels
F2C Nutrition
Bonk Breaker
Charity Partner, The Second Wind Fund:
The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment.
Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.
The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast
Contact Us and Join Us on Social Media
Email Duane
Follow Duane on Strava
Connect with Coach Morgon, The Peoples Coach
Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families. You can find more about the work that he is doing at www.veteranmentalhealth.com
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Episode Summary:
On this episode of the Mere Mortal Marathon Podcast, we review the eighth week of the 19 week training plan, talk about racing other races while training for the marathon, and fueling during training.
· Week Eight of Nineteen: 32 total miles
Mon: 3 Miles @ steady run
Tue: 3 Miles @ steady run
Wed: 6 Miles @ easy pace
Thu: 6 Miles @ easy pace
Fri: Day Off / Self Care
Sat: 6 Miles @ easy pace
Sun: 8 Miles @ easy pace
· Racing while training and racing strategies
· Hydrating and fueling during longer runs
Charity Partner, The Second Wind Fund:
The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment.
Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.
The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast
Contact Us and Join Us on Social Media
Email Duane
Follow Duane on Strava
Connect with Coach Morgon, The Peoples Coach
Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families. You can find more about the work that he is doing at www.veteranmentalhealth.com
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Episode Summary
On this episode of the Mere Mortal Marathon Podcast, we review the seventh week of the 19 week training plan, talk about the increase in weekly mileage, and recap the Taji100 Virtual Challenge.Week Seven of Nineteen: 32 total miles
Mon: 5 Miles @ easy pace
Tue: 5 Miles @ easy pace
Wed: 6 Miles @ easy pace, Plyometrics: 30 Toe Taps, 14 Side Lunges, 30 Air Squats, 30 lunges (15 each side)
Thu: Day Off / Self Care (return from travel)
Fri: 6 Miles @ easy pace
Sat: 4 Miles @ steady run
Sun: 6 Miles @ easy pace
· Increase in weekly mileage and pacing
· Taji100 Virtual Challenge
Links Mentioned In This Episode
TAJI 100 Virtual Challenge
Charity Partner, The Second Wind Fund:
The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment.
Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.
The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast
Contact Us and Join Us on Social Media
Email Duane
Follow Duane on Strava
Connect with Coach Morgon, The Peoples Coach
Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families. You can find more about the work that he is doing at www.veteranmentalhealth.com
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Episode Summary:
On this episode of the Mere Mortal Marathon Podcast, we review the sixth week of the 19 week training plan, talk about taking rest days due to illness or injury, and the need for continued observation and awareness when training.
· Week Six of Nineteen: 28 total miles
Mon: 5 Miles @ easy pace
Tue: 3 Miles @ steady run (travel)
Wed: 5 Miles @ athlete’s choice, Plyometrics: 30 Toe Taps, 14 Side Lunges, 30 Air Squats, 30 lunges (15 each side)
Thu: Day Off / Self Care (return from travel)
Fri: 4 Miles @ steady run
Sat: 6 Miles @ easy pace
Sun: 5 Miles @ easy pace
· Adapting to illness and injury
· The need for observation and consistency
Links Mentioned In This Episode
TAJI 100 Virtual Challenge
Charity Partner, The Second Wind Fund:
The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment.
Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.
The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast
Contact Us and Join Us on Social Media
Email Duane
Follow Duane on Strava
Connect with Coach Morgon, The Peoples Coach
Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families. You can find more about the work that he is doing at www.veteranmentalhealth.com
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Episode Summary:
On this episode of the Mere Mortal Marathon Podcast, we review the fifth week of the 19 week training plan, talk about how to look at variations in cardiovascular effort during training, and training during travel
Week Five of Nineteen: 23 total miles
Mon: 3 Miles @ steady run
Tue: 4 Miles @ steady run
Wed: 5 Miles @ easy pace, Plyometrics: 30 Toe Taps, 14 Side Lunges, 30 Air Squats, 30 lunges (15 each side)
Thu: Day Off / Self Care
Fri: 3 Miles @ steady run
Sat: 5 Miles @ easy pace
Sun: 3 Miles @ steady run
Charity Partner, The Second Wind Fund:The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment.
Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.
The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast
Contact Us and Join Us on Social Media
Email Duane
Follow Duane on Strava
Connect with Coach Morgon, The Peoples Coach
Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families. You can find more about the work that he is doing at www.veteranmentalhealth.com
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Show Summary
On this bonus episode of the Mere Mortal Marathon Podcast, we feature the M3 Podcast Charity Partner, the Second Wind Fund. We share a conversation about the work that SWF is doing with the Executive Director of the organization, Chris Weiss
About the Guest
Chris joined the Second Wind Fund team in April of 2016 as Development Director, and became Executive Director in November 2019. He received his Bachelor of Arts degree in Political Science in 2007 from Miami University in Oxford, Ohio. After college, he served in the United States Peace Corps in the country of Belize from 2008-2010. Upon returning to the U.S., he worked for Urban Peak – a Denver non-profit that provides a variety of services to youth experiencing homelessness – in the Education & Employment Department as a Job Retention Specialist then the Development Department as the Development Manager. Chris brings a passion for making the world a better place and serving those in need.
Links Mentioned In This Episode
The Second Wind Fund WebsiteSecond Wind Fund on Facebook
Second Wind Fund on Instagram
Second Wind Fund on LinkedIn
Charity Partner, The Second Wind Fund:
The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment.
Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.
The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast
Contact Us and Join Us on Social Media
Email Duane
Follow Duane on Strava
Connect with Coach Morgon, The Peoples Coach
Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families. You can find more about the work that he is doing at www.veteranmentalhealth.com
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Episode Summary:
On this episode of the Mere Mortal Marathon Podcast, we review the fourth week of the 19 week training plan, talk about adapting to unexpected circumstances in training and racing, and the topic of diversity and inclusivity in endurance sports.
· Week Four of Nineteen: 18 total miles
Mon: 3 Miles @ steady run
Tue: 3 Miles @ steady run
Wed: 3 Miles @ steady run, Plyometrics: 30 Toe Taps, 14 Side Lunges, 30 Air Squats, 30 lunges (15 each side)
Thu: 3 Miles @ steady run
Fri: 3 Miles @ steady run
Sat: 3 Miles @ steady run
Sun: Day Off / Self Care
· Adapting to unexpected circumstances in training and racing
· Diversity and Inclusion in endurance sports
Links Mentioned In This Episode
TAJI 100 Virtual Challenge
Charity Partner, The Second Wind Fund:
The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment.
Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.
The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast
Contact Us and Join Us on Social Media
Email Duane
Follow Duane on Strava
Connect with Coach Morgon, The Peoples Coach
Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families. You can find more about the work that he is doing at www.veteranmentalhealth.com
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Episode Summary
On this episode of the Mere Mortal Marathon Podcast, we review the third week of the 19 week training plan, talk about terrain and the need to focus on preparation for both training and racing to be able to have as enjoyable experience as possible
· Week Three of Nineteen
Mon: 3 Miles @ steady run
Tue: 4 Miles @ easy pace – Keep HR below 140 for the entire run
Wed: 3 Miles @ steady run, Plyometrics: 30 Toe Taps, 14 Side Lunges, 30 Air Squats, 30 lunges (15 each side)
Thu: Day Off / Self Care
Fri: 3 Miles @ steady run
Sat: 5 Miles @ easy pace
Sun: Day Off / Self Care
· Choosing the right type of terrain for training and races
Links Mentioned In This Episode
Duane’s Saturday 5 Mile Terrain Run (Strava)
Charity Partner, The Second Wind Fund:
The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment.
Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.
The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast
Contact Us and Join Us on Social Media
Email Duane
Follow Duane on Strava
Connect with Coach Morgon, The Peoples Coach
Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families. You can find more about the work that he is doing at www.veteranmentalhealth.com
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About Today’s Show
On this episode of the Mere Mortal Marathon Podcast, Duane and Coach Morgon discuss
Week Two of Nineteen
Mon: 4 Miles @ easy paceTue: 3 Miles @ steady runWed: 3 Miles @ steady run, Plyometrics: 30 Toe Taps, 14 Side Lunges, 30 Air Squats, 30 lunges (15 each side)Thu: Day Off / Self CareFri: 4 Miles @ easy paceSat: 3 Miles @ steady runSun: Day Off / Self Care· Paying attention to pacing, learning what slow is, and understanding how to run on different terrain is what helps to make someone a strategic runner
· Mix in different movements to develop strength and flexibility
Links Mentioned In This Episode
Plyometrics Examples:
Toe Taps
Air Squats
Lunges
Side Lunges
Charity Partner, The Second Wind Fund:
The mission of the Second Wind Fund is to decrease the incidence of suicide in children and youth by removing financial and social barriers to treatment.
Second Wind Fund believes that every child and youth at risk of suicide should have access to the mental health treatment they need. They match children and youth at risk for suicide with licensed therapists in their communities. If a financial or social barrier to treatment is present, the Second Wind Fund pays for up to 12 sessions of therapy from one of their specialized network providers. Their unique program helps referred youth discover hope and healing in their lives.
The youth suicide rate throughout Colorado is alarmingly high. Over the last 19 years, Second Wind Fund has expanded to provide life-saving services to over 7,000 children and teens in communities throughout Colorado. www.Coloradogives.org/m3podcast
Contact Us and Join Us on Social Media
Email Duane
Follow Duane on Strava
Connect with Coach Morgon, The Peoples Coach
Producer and Host Duane France is a retired Army Noncommissioned Officer, combat veteran, and clinical mental health counselor for service members, veterans, and their families. You can find more about the work that he is doing at www.veteranmentalhealth.com
- Visa fler
