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Published by Rochelle Di Masi
You’re listening to Runversation with host Rochelle Di Masi. Co host Sarah Denford and Stevie Donohoe join Rochelle on rotating weeks. We chat about all things Running and Community.
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In this episode, Rochelle and Josh discuss running terminology, training zones, and how to listen to your body for optimal running performance. They explore concepts like zone two running, pace versus heart rate, and the importance of easy runs for adaptation. key topics Differences between jogging and running Understanding zone two and aerobic training Listening to your body versus relying on metrics The importance of easy runs for recovery and adaptation Misconceptions about junk miles and training intensity Takeaways Running in zone two is about conversational pace and oxygen efficiency. Listen to your body to determine your pace, not just heart rate or GPS. Easy runs are crucial for recovery and long-term improvement. Strava and other apps are useful but should not dictate your training decisions. Every runner's zones and effort levels vary day to day, so adapt accordingly. Chapters 00:00 Introduction to running terminology and culture 02:20 The evolution of jogging and running language 04:46 Listening to your body versus metrics 05:32 Pace versus heart rate in zone two training 07:19 Are junk miles really useless? 08:24 The role of apps like Strava in training 09:37 Historical running technology and simplicity 10:01 Does pace matter in jogging? 13:19 The importance of recovery and easy days 14:34 Encouragement to share and discuss running experiences Send us Fan Mail
Join us for a lively panel discussion on running experiences, training insights, race preparations, and personal stories from passionate runners. Discover practical tips, funny anecdotes, and motivation to elevate your running journey. key topics Training strategies for marathons and half marathons Race day preparation and logistics Personal stories and lessons learned from runners Race Day Routine Checklist Training Periodization Mental Resilience in Running Send us Fan Mail
This episode explores the critical importance of patience in running, addressing why runners struggle with impatience, how to trust the training process, and the mental skills needed to stay motivated during slow progress. Hosted by experienced runners Rochelle and Matt, it offers practical insights for runners aiming for long-term success. key topics Why runners are impatient due to measurable progress The importance of easy runs for aerobic development How social media fuels impatience and comparison The mental challenge of the middle training phase Strategies to trust the training process and stay patient Send us Fan Mail
This episode busts common running myths, exploring the truth behind knee health, mileage, strength training, and more. Perfect for runners looking to optimize their training and avoid misconceptions. key topics Running myths and misconceptions Impact of mileage on knee health Strength training for runners Proper warm-up and stretching routines Fueling and recovery for optimal performance Send us Fan Mail
This episode explores the importance of specific training sessions in marathon and half marathon preparation, focusing on pacing, fueling, mental resilience, and progression strategies. Coaches Rochelle and Matt share insights on how to effectively prepare for race day and avoid common pitfalls. Importance of specific race sessions in training Pacing strategies and negative splits Fueling during long runs and races Mental resilience and race day preparation Progression and load management in marathon training Chapters 00:00 Breaking Records and Building Confidence 08:10 Key Sessions for Half Marathon Training 17:28 The Importance of Progression in Marathon Prep 22:06 Mental Preparation Through Training Sessions 25:10 download.mp4 Send us Fan Mail
In this episode, Stevie and Rochelle share insights from their running journeys, training experiences, and managing life's challenges while preparing for the HBF run. They discuss training strategies, overcoming doubts, and the importance of mindset and consistency. Training for the HBF Half Marathon Managing doubts and mindset in running Nutrition and recovery strategies Chapters 00:00 Running Reflections: Gym Encounters and Observations 02:19 Training for HBF: A Casual Approach 04:22 Mindset and Consistency in Training 07:43 Pacing Challenges and Surprises 10:01 Nutrition and Managing Doubts 12:32 Coaching Insights and Shared Experiences 16:27 Focus on Fitness and Recovery 18:35 Looking Ahead: Goals and Successes 20:32 download.mp4 Send us Fan Mail
Rochelle and Matt discuss the common challenge runners face: sticking to the training plan. They explore reasons behind this, including ego, peer pressure, and insecurity, and emphasize the importance of trust, patience, and consistency in training for optimal race day performance. key topics Reasons runners struggle with sticking to plans The importance of trust and patience in training Risks of doing more than prescribed Effective communication with coaches Building consistency and gradual progression Send us Fan Mail
Training for a half marathon isn’t just about ticking boxes — and in this episode, we get real about what it actually looks like mid-block. Sarah is deep in her build towards the HBF Run for a Reason Half Marathon, and we break down how training is really feeling right now — the highs, the fatigue, the doubt, and the small wins that matter. We talk about: What surprises people in a training block The reality of balancing life and running Sessions that build confidence (and the ones that humble you) The mental side of training — and how to work through it Why consistency always beats perfection If you’re currently training for HBF — or any race — this episode will remind you that you’re not alone in how it feels. This is the middle of the block. This is where the work happens. Send us Fan Mail
In this episode, Rochelle and Stevie explore the meaning of personal bests (PBs) in running, how to let go of old records, and focus on growth and longevity in the sport. They discuss mental reframing, redefining success, and practical ways to stay motivated without clinging to past achievements. Take aways: The emotional significance of PBs for runners Why runners struggle to let go of old PBs The importance of mental reframing in running Redefining success and progress in running Practical strategies for focusing on growth and longevity Send us Fan Mail
This episode explores why runners experience confidence dips during training, how to interpret fatigue, and practical strategies to maintain motivation and trust in the process. Coaches Rochelle and Sarah share insights on mental resilience, data tracking, and the importance of consistency. takeaways Confidence dips are normal and often occur during the hardest part of training. Interpreting fatigue as a sign of progress, not failure, is crucial. Tracking data over time helps put training in perspective. Focusing on effort and consistency rather than pace or perfection. Trusting the process and understanding body signals improves mental resilience. Send us Fan Mail
This episode explores the impact of social media and training apps like Strava on runners' mental health, focusing on comparison, motivation, and maintaining focus on personal goals. Impact of social media on runners' mental health The role of Strava and training apps in motivation and comparison Strategies for runners to stay focused on personal goals Send us Fan Mail
In this conversation, Rochelle and co-host Sarah discusses the emotional ups and downs of running, emphasizing the importance of motivation, identity, and consistency. She highlights how runners often misinterpret the absence of excitement as a lack of commitment and stresses the need for a multi-faceted identity that includes running but is not solely defined by it. The discussion also covers the significance of structure in training, the mental toughness required during challenging phases, and the importance of intrinsic motivation over external comparisons. Finally, the conversation concludes with a focus on recovery and listening to one's body as essential components of a successful running journey. T akeaways Motivation can fade, but commitment is key. Real fitness is built in the middle of training blocks. Identity as a runner influences behavior and consistency. Small promises lead to greater consistency in training. Mental toughness is developed through challenging workouts. Avoid comparing yourself to others on social media. Focus on intrinsic goals rather than external validation. Recovery is as important as the training itself. Community can enhance motivation and accountability. Ask better questions to support fellow runners. Chapters 00:00 The Unreliability of Motivation 08:19 Building Consistency Through Structure and Routine 14:20 Navigating the Gray Zone of Training Blocks 20:31 Shifting Focus from Motivation to Goals Send us Fan Mail
In this conversation, Alyssa Vassilo shares her journey as a runner and medical professional, discussing the challenges of dealing with injuries, eating disorders, and the mental aspects of training. She reflects on her experiences with stress fractures, the impact of cross training, and the importance of recognizing deeper issues related to health and performance. Alyssa emphasizes the need for open conversations about mental health in athletics and the role of coaches in supporting athletes. She also shares her ongoing recovery journey and aspirations for the future. takeaways Alyssa experienced 13 stress fractures, highlighting the physical toll of her training. The conversation addresses sensitive topics like eating disorders and mental health. Alyssa emphasizes the mental strain of repeated injuries. She reflects on the influence of her running community on her goals. Cross training can be beneficial but also triggering for some athletes. Admitting to issues often comes after hitting rock bottom. Alyssa's eating disorder began in middle school and worsened in college. She discusses the false sense of control that can come with eating disorders. Recovery is an ongoing process, and triggers can still arise. Alyssa aims to qualify for the US Olympic trials in the marathon. 00:00 Observations from the Run 04:12 The Impact of Injuries on Training 07:35 Cross Training: A Double-Edged Sword 10:01 Recognizing Deeper Issues 11:30 The Roots of an Eating Disorder 12:55 The Illusion of Success 14:38 Discipline vs. Control 16:59 The Moment of Realization 18:42 Asking for Help 20:47 Relearning Healthy Training 24:51 Embracing Easiness in Running 26:31 Setting Boundaries for Recovery 28:22 Recognizing Triggers and Seeking Help 31:22 Navigating Social Situations and Food Freedom 34:01 Transitioning to Medical Professionalism 36:46 Understanding Eating Disorders in Athletes 38:38 Signs of Overtraining and Under-eating 42:01 Coaching with Curiosity and Care 43:44 Looking Ahead: Goals and Aspirations 45:35 The Interplay of Mental and Physical Strength Send us Fan Mail
In this conversation, Rochelle and Stevie explore the concept of runner's identity, emphasizing the importance of understanding one's current self rather than clinging to past performances. They discuss how life changes, health challenges, and shifting goals can impact a runner's identity and performance. The dialogue highlights the significance of setting realistic goals, the role of expectations, and the need for enjoyment in running. Ultimately, they encourage listeners to embrace change and redefine success in a way that aligns with their current circumstances. takeaways Runner's identity is more than pace or distance. Many runners hold onto outdated versions of themselves. Success should be measured in consistency, not just PBs. Letting go of goals can feel like losing identity. Adjusting goals can protect long-term performance. Expectations often misalign with current life circumstances. Enjoyment in running should be prioritized. Health challenges can shift running goals significantly. Right now goals are grounded in current reality. Real strength in running comes from adaptability. Chapters 00:00 Exploring Runner's Identity 02:22 The Impact of Past Performance on Current Identity 07:13 Shifting Goals and Embracing Change 12:30 Life Changes and Identity Shifts in Runners 15:02 Realizing Goals No Longer Fit Life 17:33 Letting Go of Goals Without Failure 22:40 Long-Term Goals and Recovery 23:32 Blame and Expectations in Running 24:03 Understanding Body Responses and Expectations 26:00 Setting Realistic Goals 28:21 Defining Right Now Goals 30:57 Identifying Warning Signs in Training 35:18 Redefining Ambition and Success 36:28 Adjusting Goals for Long-Term Performance 36:45 Fear of Letting Go of Old Goals Send us Fan Mail
In this episode, Rochelle and Sarah introduce Season Two of Runversation, focusing on the more human aspects of running, including the challenges and realities that runners face. They discuss the importance of resetting expectations, the non-linear nature of progress, and the need for honest conversations about running experiences. The episode also reflects on the highlights of Season One and sets the tone for the upcoming season, emphasizing community and shared experiences in the running journey. takeaways This season will be more about training and honesty. Runners often face doubts and challenges beyond PBs. Expectations in running are not always linear. Progress can include setbacks and flare-ups. It's important to talk about the human side of running. Fewer answers and more questions will be explored this season. Community and shared experiences are vital in running. Reflections on past episodes can inspire future growth. The journey of running is not just about performance. Honesty and grounded conversations will define this season. Send us Fan Mail
The conversation revolves around the experiences and insights of runners on race day, focusing on their mental and emotional preparations, routines, and the importance of managing expectations. Rochelle, Stevie and Sarah share personal anecdotes, discuss the significance of overcoming nerves, and provide valuable takeaways for future runners, emphasizing the importance of a positive mindset and the community support among runners. T akeaways It's important to manage pre-race anxiety to perform well. Having a routine helps in feeling prepared and confident. Nerves can be a sign of care and commitment to the race. Setting no expectations can lead to a more enjoyable experience. Community support among runners enhances the race experience. Mental preparation is as crucial as physical training. Reflecting on past races can help improve future performances. Controlling what you can on race day is essential. Positive self-talk can significantly impact race outcomes. Celebrating small victories during training builds confidence. Send us Fan Mail
In this episode, Stevie shares her journey leading up to her first marathon, discussing the mix of excitement and nerves as race week approaches. The conversation delves into the challenges of tapering, the importance of trusting the training process, and the mental aspects of preparing for race day. Stevie reflects on her training block, the lessons learned, and how she has grown in confidence and resilience. The discussion also covers the significance of having a race plan and the strategies to stay focused and present during the marathon. Ultimately, Stevie expresses pride in her consistent training and the support from her family, emphasizing the personal growth experienced throughout this journey. T akeaways Race week brings a mix of excitement and nerves. Tapering is a crucial phase that can be challenging. Trusting the training process is essential for confidence. Reflecting on the training block reveals personal growth. Building a race plan helps manage expectations and effort. Mindset is key to overcoming challenges during the race. It's important to focus on the present during the marathon. Celebrating small victories boosts confidence. Family support adds motivation and joy to the journey. Running is not just about the finish line, but the entire experience. Chapters 00:00 Race Week Excitement and Nerves 02:28 Tapering: Coping with Reduced Training 06:43 Reflecting on the Training Block 09:57 Building a Race Plan 13:58 Overcoming Challenges in Training 16:46 Celebrating the Journey and Achievements rMrznsyPXRaM5pswK01W Send us Fan Mail
In this episode of Runversation, Rochelle and Matt Di Masi chat with marathon runner Josh Izewski about his experiences training through harsh winter conditions, his performance journey, and the lessons he's learned along the way. Josh shares insights on the mental toughness required for running, the importance of setting goals, and advice for both first-time and seasoned marathon runners. He emphasizes the significance of enjoying the process and the community aspect of running, while also discussing the challenges and triumphs that come with the sport. T akeaways Josh Izewski is a professional marathon runner from North Carolina. Training in winter requires adaptation and mental toughness. Having a goal helps motivate runners to get out the door. Training blocks can be messy, but they can lead to great races. Discipline in training translates to discipline in life. It's important to not let highs and lows affect your mindset. Post-marathon blues can be challenging for runners. Each workout has a purpose, even if it's just for fun. Running fosters a strong sense of community among athletes. Experience changes how runners define success on race day. Chapters 00:00 Introduction to Josh Izewski 10:54 Performance Journey and Personal Records 16:14 Lessons Learned from Training 23:28 Common Mistakes for First-Time Runners 29:01 Defining Success in Running rMrznsyPXRaM5pswK01W Send us Fan Mail
In this conversation, Rochelle and Sarah explore the challenges runners face when it comes to taking rest days. They discuss the emotional and psychological impacts of rest, the identity crisis that can arise when runners are not training, and the cultural attitudes that often celebrate constant activity over necessary recovery. The discussion emphasizes the importance of reframing rest as a productive part of training, rather than a setback, and offers practical advice for runners to embrace rest as an essential component of their athletic journey. takeaways Runners often struggle to take rest days despite knowing their importance. Rest days can expose underlying emotional issues that running helps manage. The identity of a runner can be tied to their training schedule. Fear of losing fitness can make rest feel uncomfortable. Cultural attitudes often celebrate more running, neglecting the value of rest. Experience helps runners learn when to prioritize rest over training. Rest should be viewed as an investment in long-term performance. Reframing rest as part of the training plan can reduce guilt. Acknowledging feelings of guilt about rest is a crucial step. Finding balance between training and recovery is essential for longevity. Send us Fan Mail
In this episode, Stevie and Rochelle dive into the realities of marathon training, sharing personal experiences and insights that go beyond race day. They discuss the often-overlooked aspects of training, such as the time commitment, the importance of recovery, and the emotional challenges that come with preparing for a marathon. Stevie reflects on how his perception of marathon training has evolved, emphasizing the need for strategic planning and the balance between running, work, and family life. The conversation highlights the significance of community support and the mental aspects of training, particularly as runners approach their long runs and navigate the ups and downs of their training journey. Throughout the episode, the trio emphasizes that marathon training is not just about physical endurance but also about mental resilience. They share practical tips for managing fatigue, staying motivated, and learning from both good and bad runs. The discussion serves as a reminder that every runner's journey is unique, and the emotional rollercoaster of training is a shared experience that can foster a sense of community among runners. Takeaways "It's not just about the running; it's also what you're doing in the kitchen." "No run is a wasted run; they all teach us something." "Every week you show up, you're building belief as much as fitness." "Trust the process, trust the plan." "Go easy on the easy days so you can work hard on the hard days." 00:00 Introduction and Weekly Highlights 02:05 Diving into Marathon Training Realities 04:17 The Importance of Weekly Accumulation 07:29 Midweek Mental Challenges 10:59 Coping with Long Run Anxiety 17:32 Emotional Aspects of Training 24:08 Reflections on Marathon Training 27:15 download.mp4 Send us Fan Mail
Ranking source
Apple Podcasts rankings via the Mato Topic Intelligence Platform.
Observed September 18, 2026. Cached outside the daily freshness window; the positions keep the date they were taken on.
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