Run Wise and Run Weird
- Author
- Rich Soares April Spilde and Lauren Brown
- Published
- Sat 06 Sep 2025
- Episode Link
- https://303endurance.libsyn.com/fall-running-the-wise-and-the-wierd
#505 Fall Running - The Wise and the Weird
Welcome to Episode #505 of the Grit2Greatness, I mean the 303 Endurance Podcast. We're your hosts Coaches Rich Soares, April Spilde and Lauren Brown. Thanks for joining us for another week of coaching questions, get gritty tips, workout wisdom and a little fun.
It’s a new month and today we’re diving into the science and strategy behind run-specific training using the RunDot platform by Predictive Fitness. Whether you're training for a 5K, 10K, half marathon, full marathon, or trail race, this episode will help you understand how to train smarter, not harder.
Hi Rich and Lauren! I am excited about the crisp fall air and the changing of the leaves. This is my favorite time of year and something I savor for as long as possible.
September is my birthday month so maybe I’m partial to it, but I love this time of year and the change in the season, wearing a hoodie, perfect run weather.
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We’ve got another packed show today, starting with some exciting updates in the endurance community and a look at what’s new with Grit2Greatness. Then we’re diving into our Ask a Coach—how to structure your run-specific training this fall using RunDot so you’re sharp and ready when race day comes. April’s bringing a Get Gritty Tip that will flip the way you measure progress, and Lauren has a powerhouse workout designed to test your stamina and mental grit. And because it wouldn’t be the 303 Endurance Podcast without a little fun, we’re wrapping things up with our brand-new game: Not My Job—Triathlete Edition. You’ll want to stick around for that one.
In Today's Show
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Announcements and News: Rich
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Ask A Coach: Rich
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Get Gritty Tip: What’s Your Success Criteria?
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TriDot Workout of the Week: Lauren
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Fun Segment: Not My Job! Triathlete Edition
Announcements and News:
We have several exciting things happening in the 303 and with Grit2Greatness Endurance.
She Sprints September 6th at Cherry Creek Reservoir. She Sprints Denver is the premier Triathlon and Duathlon that is suitable for all fitness levels. Bringing women together in a common goal to improve women's health and research. Using our muscles and our voices, we come together to experience a sense of accomplishment and camaraderie that has been the hallmark of the event.
Good luck Alice Koesterich and Robina Waterman!
Good luck to Stephanie Heitkemper and Caroline Young riding the Buff Classic Century Foothills.
Grit2Greatness Kits and Storefront
April to give an update
Grit2Greatness Ambassador Program
I’m excited to share some great news—we now have three brand sponsors supporting our athletes, with more partnerships in the works. These sponsors align with our mission to help athletes perform, look, and feel their best.
The Grit2Greatness Ambassador Program is open to all athletes within our community—triathletes and runners alike—no matter which training plan you’re on. Our goal is to build a space where athletes can discover their potential, stay accountable, and grow together.
If you’re passionate about training, racing, and sharing the sport you love, we’d love to have you join us. With 2026 being our inaugural year, our only real expectation is that you show up, give your best, and race with heart.
Check the show notes to learn more and fill out the form to become part of the team. Let’s grow the sport together!
Ask A Coach Sponsor: G2G Endurance
New to multisport? Don’t sweat it—we’ve got your back. At Grit2Greatness Endurance, we’ve partnered with TriDot and RunDot to make training simple, smart, and fun. You’ll get personalized workouts, step-by-step guidance, and real results without all the confusion. Start with a 2-week free trial when you sign up through one of our links below, then keep going for as little as $14.99/month. If you’ve ever wondered if you could do an endurance event—this is your sign. Click the link in the show notes and let’s begin!
Website - Grit2Greatness Endurance Coaching
Facebook - @grit2greatnessendurance
Instagram - @grit2greatness_endurance
Coach April Spilde
TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde
RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde
Coach Lauren Brown
TriDot Signup -
RunDot Signup -
Coach Rich Soares
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
Ask A Coach: Run-Specific Training and Phases with RunDot (Rich)
Today we’re diving into a topic that every runner—whether you're training for a 5K or a full marathon—needs to understand: run-specific training phases and how to optimize your performance using the RunDot platform by Predictive Fitness.
As a TriDot Triathlon Coach, I’ve seen firsthand how predictive analytics can transform training outcomes. Today, we’ll break down the development, race-specific, and taper phases of training, explore the importance of strength and mobility, and give you actionable tips for race rehearsals, race week workouts, and pacing strategies across different race distances. Let’s get into it!”
Training Phases with RunDot Development Phase (April)“This is where the foundation is built. The development phase focuses on aerobic capacity, muscular endurance, and overall durability. RunDot uses your biometric and performance data to personalize your training load—so you’re not just following a generic plan, you’re following your plan.
Expect to see:
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Zone 2 endurance runs to build aerobic efficiency.
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Hill repeats and strides to improve strength and form.
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Aerobic intervals that challenge your cardiovascular system without overloading it.
This phase is also where strength and mobility work are critical. Think squats, lunges, planks, and dynamic mobility drills. These movements help prevent injury and improve your running economy.”
Race-Specific Phase (Lauren)“Now we shift gears. The race-specific phase is all about sharpening your race pace and simulating race conditions. RunDot adjusts your workouts based on your predicted race performance, so you’re training at the right intensity.
Key workouts include:
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Tempo runs to dial in your race pace.
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Long runs with race pace segments to simulate race fatigue.
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Intervals that mimic the demands of your target race.
This is also the time for race rehearsals. Practice everything—your gear, your nutrition, your hydration strategy. If you’re racing trails, get on technical terrain. If it’s a road race, practice on similar surfaces and elevation profiles.”
Taper Phase (Rich)“The taper phase is where the magic happens. You’re reducing volume to shed fatigue while maintaining intensity to stay sharp. RunDot’s predictive engine ensures you’re not tapering too much or too little.
During taper:
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Keep intensity with short intervals and strides.
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Reduce volume gradually.
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Focus on mental preparation—visualize your race, review your pacing strategy, and trust your training.”
Strength & Mobility: The Unsung Heroes (Lauren)
“Strength and mobility work aren’t optional—they’re essential. They:
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Prevent overuse injuries.
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Improve running efficiency.
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Enhance power and stride mechanics.
RunDot integrates strength sessions based on your recovery status and training load. So if you’re feeling fatigued, it’ll dial back the intensity. If you’re fresh, it’ll push you a bit more.”
Race Week Workouts & Shakeout Runs (April)
“Race week is all about staying loose and confident. Here’s a sample structure:
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Monday–Wednesday: Easy runs with strides, light strength work.
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Thursday–Friday: Short intervals or race pace efforts—30 to 60 seconds.
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Saturday: Shakeout run—15 to 20 minutes easy with a few strides.
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Sunday: Race day!
Shakeout runs help reduce anxiety, loosen up your muscles, and reinforce your rhythm and cadence.”
Race Pacing Tips by Distance 5K - Rich-
Go out strong but controlled.
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Settle into pace by the first mile.
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Finish with a kick.
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Use strides and short intervals in taper week to stay sharp.
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Controlled first half, push the second half.
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Practice pacing in race-specific workouts.
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Don’t go out too fast—let your fitness shine in the back half.
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Aim for even pacing or a slight negative split.
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Long runs with race pace segments are key.
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Fuel early and consistently.
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Start conservatively—don’t chase pace early.
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Stay steady through the middle miles.
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Prepare mentally for the final 10K.
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Practice fueling during long runs to avoid bonking.
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Trail: Focus on effort over pace. Practice technical terrain and elevation changes.
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Road: Dial in cadence and pacing. Use flat intervals to simulate race conditions.
“RunDot by Predictive Fitness is a game-changer. It takes the guesswork out of training and helps you peak at the right time. Whether you're chasing a PR or finishing your first race, trust the process, stay consistent, and enjoy the journey.
Get Gritty Tip: What’s Your Success Criteria?
One of the biggest mindset traps athletes (and high achievers in general) fall into is measuring success by what hasn’t been accomplished yet—what Dan Sullivan and Dr. Benjamin Hardy call living in “the gap.” The way out is creating a Success Criteria List, which shifts your focus from what’s missing to what’s meaningful.
Here’s the challenge: Write down three to five criteria that define success for YOU—right now, in this season. Make them simple, tangible, and personal. For example:
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I’m successful when I show up consistently for my workouts.
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I’m successful when I recover well and prioritize sleep.
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I’m successful when I enjoy at least one workout each week with friends or teammates.
Notice how none of these depend on a finish time or podium. Instead, they anchor you in daily wins that compound over time. When you measure against your own list, you gain confidence, resilience, and perspective—no matter what the scoreboard says.
Action Item: Take five minutes today to craft your own Success Criteria List. Post it where you’ll see it daily—on your fridge, in your training log, or on your phone. Each time you check off a criteria, you’re stacking wins. Over time, this list becomes your proof that you’re already making progress—and that you’re firmly in “the gain.”
TriDot Workout of the Week: Stamina Ride
Speaking of putting in the work, April, this week’s featured workout is the Long Ride, or Stamina Ride. This workout goes out to Caroline and Stephanie who are getting ready to do the Boulder Century on September 7th. We’re rooting for you. I also did my own version of this on Monday, and drove out to Canon City, Colorado and road some incredible trails including the aptly named Shiv, Redemption. And the Great Escape trails. It was as great as a mental challenge as it was physical, which is why the Stamina Ride is so important.
You’ll start with a warmup: 10 minutes in Zone 2 with 3 x 30-second spinups and 3 x 1-minute efforts in Zone 4. Then the main set—3 x 12 minutes at Zone 4 with 5 minutes recovery, 1 x 10 minutes at Zone 2, and 10 x 10 minutes at Zone 3 with 2 minutes recovery. Keep all recoveries and balance of time in Zone 2.
Here’s the key—when you’re in those longer stamina sessions, stay in your race position as if you’re racing. Sit up to stretch if you need, then get back down and dial in. Keep your cadence steady: Zone 2 and 3 efforts at 90+ rpm, Zone 4 efforts at 80 rpm. And remember—aim to make the last repeat as strong as the first.
What do you think about the Stamina ride, Rich? Anything else to add?
What I really love about this stamina ride is how it mimics the demands of long-course racing. Those multiple 10-minute Zone 3 pushes let you sit right on that edge—where it’s uncomfortable, but still sustainable—just like in a 70.3, full IRONMAN, or Century Ride. You’re teaching your body and mind how to hold strong at race effort, manage the discomfort, and then back off just enough to go the distance. This one showed up for me last week, and I also have a century ride this weekend. It’s the perfect prep to build the resilience you need for long days in the saddle.
Now, workouts like the Stamina Ride teach us grit, focus, and the ability to stay locked in for the long haul. But triathlon isn’t just about the grind—it’s also about enjoying the ride, laughing a little, and not taking ourselves too seriously. That’s why we’ve got a fun segment lined up next!
Fun Segment: Not My Job! Triathlete Edition
In NPR’s Wait, Wait, Don’t Tell Me!, the “Not My Job” segment brings in a celebrity guest and quizzes them on something totally unrelated to their expertise. I thought we’d take a spin on our own version of this by answering questions that are triathlon related.
Q1: In Finland, there’s a sport where athletes race while carrying what unusual item?
A) A log the size of a small tree
B) Another human
C) A refrigerator door
Answer: B (Wife-Carrying Race)
https://www.wife-carrying.org/
Q2: What’s the official name of the extreme sport that involves racing iron beds down the street?
A) Bed Races
B) Snooze Cruise
C) Mattress Dash
Answer: A (Bed Races)
Q3: The UK hosts a marathon where runners carry what unusual object for 26.2 miles?
A) A wheel of cheese
B) A sack of coal
C) A keg of beer
Answer: B (Coal Race)
https://gawthorpemaypole.org/world-coal-carrying/
Q4: Which U.S. city hosts a race where donuts are the official mid-run fuel?
A) Portland, Oregon
B) Raleigh, North Carolina
C) Austin, Texas
Answer: B (The Krispy Kreme Challenge in Raleigh).
https://krispykremechallenge.com/
Q5: A writer from Bicycling magazine described a 65 km ride outside Onomichi, Japan, where aid stations featured what delicious food item?
A) Sushi rolls
B) Wasabi peas
C) Ramen
Answer: C (Ramen).
Thanks again for listening this week. Please be sure to follow us @303Triathlon and @grit2greatnessendurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it!
Stay tuned, train informed and enjoy the endurance journey!
