Street Parking Podcast

0:00 Intro & waiting room w/ Danny 2:41 Moderate vs. Fast running paces 3:10 Learning to run by feel v. data 10:02 Preparing for the 10K & taper week 12:40 Practice your race day routine 15:11 Execution over building more fitness 16:47 Race week nerves & mental preparation 22:17 10K Pacing & negative splits 24:17 Race-day corrals & starting conservatively 27:39 How to finish the 10K strong 28:43 What if.. you don't feel ready for a 10K? 37:54 Setting a realistic 10K goal time 44:03 Negative splits vs. steady pacing 45:50 How to warm up for your 10K 48:55 Race-day logistics & preparation 50:25 Running without a wearable 53:31 Hill running form & race strategy 57:57 What if your race Is a week later? 59:05 How to kep running after the program is over 1:04:11 Balancing the Vault & endurance training 1:05:37 Closing thoughts

Injuries s*&k but they happen and we know that it can be a big factor in throwing off your consistency. This week Pat, Molly and Chelsie speak to handling injuries physically and mentally, customizing workouts safely, how to preserve your consistency, and how to keep moving forward while you recover. Chapters: 00:00 Injuries Suck 01:42 Recent Injuries: Childbirth and Elbow Pain 02:54 What Causes Golfer's and Tennis Elbow? 04:05 Managing an Elbow Flare-Up 05:59 Chelsie's Hamstring Injury 08:11 The Emotional Impact of Being Injured 10:17 Grieving, Accepting, and Moving Forward 13:02 Figuring Out What You Can Still Do 15:04 Pat's Meniscus Injury 18:22 Adjusting Your Training Expectations and Making Injured Training More Enjoyable 23:08 Preserving the Habit While You Recover 23:10 Setting New Goals During an Injury 26:18 How to Customize Training Around an Injury 28:52 When to Rest or Seek Medical Attention and The Pain-Smart Approach to Movement 30:16 Adjusting Load and Range of Motion 32:42 Warming Up and Relieving Tension 36:00 Why Movement Can Support Recovery 37:15 Turning an Injury Into an Opportunity 38:30 Seven Ways to Modify a Workout 39:37 Breaking Down: "Simplifying Complex Movements" 41:02 Breaking Down: "Preserving Workout Duration" 42:21 The Benefits of Unilateral Training 43:10 Safety Comes Before Intensity 45:50 Training Around an Injury Is NOT Rehabilitation 47:01 When to See a Physical Therapist or Doctor 50:11 The Flat-Tire Strategy for Injuries and Final Takeaways

This week we are talking the mental side of endurance. 0:00 Intro + Catching Up with Coach Carleen 2:55 Why Endurance Matters for Overall Fitness 5:15 How Varied Run Training Builds Fitness 6:08 Crossfit Games or 5k Run; Making Big Goals Relatable 10:03 This weeks Topic: The Mental Side of Endurance 13:02 Staying Consistent When Motivation Fades 17:23 Confidence Is Earned Through Consistency 21:49 Learning Patience in Endurance Training 28:00 Patience, Pacing & the 10K 29:29 How to Find Your "Moderate" Pace 31:35 Learning to Handle Discomfort 41:19 How to Approach Pace Pickups 45:31 Stay Present: Break the Run Into Pieces 47:24 Control What You Can Control 50:31 Q&A: Lower Back Discomfort While Running 53:00 The Importance of a Proper Running Warm-Up 56:26 This Week's 50-Minute Endurance Run 57:10 Carleen's Advice for Enjoying the Process 58:28 10K Race Prep: Gear, Hydration & Your Plan 60:19 Closing it out

0:00 Welcome + Intro 2:54 Can HYROX Replace Your Endurance Run? 5:55 Knee Pain During Easy Runs 8:25 The Mental Side of Longer Runs 11:42 Halfway Through the 10K Training Cycle 13:35 Running Technique + Running Economy 17:29 Better Running Posture 20:20 Forward Lean + Using Gravity 22:00 Pose Running + Running Technique Drills 25:00 Rib Cage, Hip Position + Arm Movement 29:45 Cadence: Quick + Light Steps 30:53 Foot Position + Avoiding Overstriding 33:45 The Barefoot Running Cue 36:15 Midfoot Strike + The "Figure 4" Position 39:42 Breathing Should Match Your Effort 42:03 Easy vs Moderate vs Fast Effort 43:29 Nasal Breathing for Easy Runs 47:56 Arm Swing + Staying Relaxed 49:32 Foot Strike: What Actually Matters 50:38 Relaxation + Better Running Economy 54:28 Tracking Progress on Timed Runs 1:01:19 Understanding the Street Parking Pace Chart 1:03:32 How Hard Should Pace Pickups Be? 1:07:46 Using Forward Lean to Change Pace 1:10:05 Final Takeaways + Closing

00:00 Intro and the "gear" theme 01:26 Why dumbbells are the #1 home gym buy 02:40 How to choose a dumbbell weight, our standard and why it matters 05:45 A simple test for the right dumbbell load 8:35 Why dumbbells are so effective and how they differ from a barbell 10:40 The "worst" dumbbell movements 14:15 What equipment aka "gear" to buy next 16:04 Boxes vs. pull-up bars 18:00 Types of boxes and what to avoid 23:10 Pull-up bar options and what to consider 26:45 TRX and inverted row alternatives 28:30 Cardio equipment and when to buy it 34:20 Sandbags, barbells, sleds, and other fun gear 41:42 Where weight vests fit in the hierarchy 49:00 Why ankle and wrist weights are a bad idea and closing out