The Multifaceted Athlete with Coaching Klutz

Join me in this solo episode about all the runs: long, group and easy. I riff on how to make long runs less daunting, fitting in group/social runs into your training and shame around easy run paces.

Enjoy!

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Lucie is back on the podcast today after an AMAZING debut 100 mile race at Leadville last month (she got second place!!). As her coach and friend, it was so special being there, and I can’t wait for you to hear her perspective on the day, preparation and aftermath.

We chat about logistics going into the race (crew and pacers - how to choose), a section by section recap of what happened during all 23 hours of the race, how Lucie's dealing post race and more.

Ahhh a weekend in Steamboat Springs, Colorado, relaxing and running.... 17 miles? I was originally signed up to run the 50k but dropped down last month due to one of my various niggles, and boy am I glad about that decision. Enjoy this recap of the Continental Divide Trail Run and the whole weekend in Steamboat!

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A solo episode about my experience crewing and pacing Lucie at the 2023 Leadville 100.

Enjoy!

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Join me on today's What's What with Klutz episode to chat about my frustrations and feelings around ultra training and dealing with a lack of motivation.

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This week I welcome Drew Mulvey to the podcast to chat about fueling and RED-S. Drew is a board certified nutrition specialist and certified integrative sports nutritionist and has been through RED-S (relative energy deficiency in sport) herself. She's extremely passionate about helping female athletes transform their performance through individualized testing and whole foods.

We chat about:

Learning to use food as fuel

Shifting perspective from external motivators to performance

Getting diagnosed with RED-S

Fueling on rest days and during injury cycles

Indicators of RED-S

When and where to seek help

Blood markers to check & alternative tests

Increasing food intake for busy folks

Fueling around workouts

Biggest struggle she sees with endurance athletes

Eating before an early run

and so much more.

Enjoy!

Join me in answering some listener questions this week!

I answer:

What are your thoughts on the proper way to increase volume (10% rule?)? How does cross training fit into that?

How long should I take off of running after a race?

Should a 7 min/mi runner and a 13 min/mile runner do the same length (distance) long runs?

Have a question you want answered? Email it to me or ask me during Tuesday Q's Day over on Instagram!

In true What's What with Klutz fashion, today is all about some random topics that have been on my mind lately.

On deck today is:

Reflecting on 50 mile training and why I don't run ultras every year

Dealing with running in the heat

How is your sleep

Reflecting on having access to all the data all the time

Enjoy!

This week I'm so excited to be joined by one of the cohosts of my favorite podcast, Joy Parrish! Joy is a cohost of This is Joy and Claire, a licensed professional mental health counselor, and a puppy raiser. When I first discovered Joy and Claire (formerly the Girls Gone WOD podcast), Joy was REALLY into Crossfit and fitness (she's run 4 marathons!). Through the years, her relationship with fitness has changed a lot, and that's exactly what we chat about today.

We dive into:

Her mindset around exercise and diet in college

The influence of societal messaging on her journey

How Graves' disease changed everything

Revamping with way she looked at exercise

Motivation for working out in 20s/30s (aesthetic) vs now

Identity wrapped up in fitness

How social media affected her relationship with exercise

Initial thoughts on Threads

Joy’s favorite hair products

What movement brings her joy now

and so much more.

Enjoy!

Listen to This is Joy and Claire wherever you listen to podcasts

I'm so excited to be joined by Sarah Scozzaro for this episode! I invited Sarah to come on to talk about her recent experience (finally) running Western States 100 - something shes's been dreaming about for over a decade.

We dive into:

- The 10 year lead up to getting into States

- How she approached race day

- Her racing superpower

- Focusing on having an “experience” rather than an “event”

- Being fully present all day and having joy be the driver

- The experience of finishing during Golden Hour

and so much more!

Enjoy!

You may know I have strong feelings about using heart rate to steer training for running BUT I know lots of people love it, so let's talk about it.

I cover: why I don't love using heart rate by itself, the typical zones, how I recommend calibrating your zones, and how I like to integrate heart rate into training.

Enjoy!

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Join me this week as I answer these listener questions:

• how to schedule strength to keep hard days hard and easy days easy especially with a full time job and other life responsibilities?
• how to taper?
• how far out should I start training for my 50k?

Got more questions? Send them over to me via email or Instagram, and I'll answer them on a later episode!

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Welcome to the first episode of Lifting, Running & Living with Kelly and JK!

We're so excited to announce that after many collaboration episodes on our individual podcasts, we've committed to starting this third one together. Kelly is a running coach and host of the Multifaceted Athlete with Coaching Klutz podcast. JK is a strength coach and host of the Help Me Understand podcast. Join us every other Friday and be a fly on the wall of our conversations!

This week we chat about training & life updates, books we're reading, unfollowing and muting people on social media, adjusting training when you're "short on time", and trash TV we're loving right now.

Enjoy!

Welcome back to another What's What with Klutz! On my mind today is a couple really exciting and inspiring stories from the women's track world and the runner's knee I've been dealing with for 3 weeks.

Enjoy!

Race links:

I am SO honored to have Joe Corcione, the host of the Everyday Ultra podcast, on the podcast this week! I asked Joe to come on to chat about his big scary goal of getting a golden ticket to Western States and was pleasantly surprised at all the twists and turns we took along the way. I know you're going to absolutely love this conversation.

We dive into:

How Joe got into running/ultrarunning

Substance abuse & getting sober

Embodying growth mindset

Pain + reflection = progress

Using pain to inspire change

Fear of failure & a different way to view failure

Taking action vs preparation

“Everything is my fault”

Shooting for a golden ticket for Western States

The power in putting words to your goals

Lessons from Javelina Jundred last year

and so much more.

Enjoy!

CONNECT WITH JOE:

JK is BACK for another crossover episode! In true JK and Kelly fashion, we had a loose plan of what we wanted to talk about that was taken off the rails by many tangents and stories.

Here's what we covered:

- what is an influencer?

- are we influencers?

- dealing with gymtimidation 

- gym layouts

- intimidation around running groups

- how to find running groups

- that one time JK ran a half marathon

- considerations for training while traveling

- vacation travel vs work travel vs visiting family

- running in an unfamiliar area 

- 75 hard

and so much more.

Enjoy!

Long time no talk! It's been over 2 months since our last What's What with Klutz episode, so it was time for a catch up episode.

This week I’m ecstatic to be joined by my friend, Lauren Clement. Lauren came on the podcast to share her story of her last year: from training hard for CIM to breaking her ankle in a freak accident to running at the Boston marathon.

Whether you’re currently injured or have been before, Lauren’s story is sure to inspire you.

We chat about:

Why she got into marathons

What the heck happened to her ankle

Reflecting on the cause of the break

Staying positive through injury

Mentally dealing with a broken ankle

Staying in the present

How her first run/walk post injury felt

Leaning on positivity, gratitude and curiosity

Training for Boston while returning from injury

The Boston Marathon experience

Adjusting training to optimize recovery

This week on the podcast I’m delighted to be joined by Jason Fitzgerald of Strength Running to chat more about one of my favorite topics - strength training!

Jason and I dive into:

How Jason discovered the benefits of strength training

Sandwiching runs with a dynamic warmup and core/strength work

How strength training helps injury prone runners

Why warming up for your runs behooves you

Simplifying your strength routine

Shifting mindset from runner to athlete that specializes in running

When to sacrifice time running for strength training

Using hills to supplement strength

Thinking long term instead of short term

The importance of strength training for longevity

Groups that may need to strength train more than others

What it means to be a performance oriented runner

Minimum equipment for strength at home

What does “heavy weightlifting” mean

Periodization for weightlifting

Plyometrics for higher cadence & running economy

How strength may differ for road vs trail athletes

Tips for when you’re dreading your long run

Jason’s new performance training journal

and more!

Enjoy!

This week, I have a very special guest! I invited one of my athletes, Mack Nia, on to the podcast to share her story of going from struggling to complete couch to 5k in 2020 to completing multiple ultramarathons. I think Mack's story is so inspiring and think you will too.

We chatted about:

- how her fascination with running started

- attempting couch to 5k multiple times

- making couch to 5k stick

- what being a runner means to her

- running her first 5k, 10k and half marathon

- jumping from the half marathon to the 50k

- finding a coach (me!)

- running Zion 50k

- finishing her first ultra

- her latest 12 hour race

- switching from ultras to shorter distances and speed

- how she deals with Tiktok haters

- why she continues to run

and so much more!

CONNECT WITH MACK:

Guess who ran another 5k this past weekend?! This is the final 5k to wrap up my winter of 5k training, and I was so excited going into this race. Race day was the day before my last day in corporate, so it felt serendipitous for 5k training and corporate work to end at the same time.

I was aiming, yet again, to run a sub 24 after running 24:04 in January in Carlsbad and 25:03 in December at the same course as the Donut Dash.

Race day, however, did not go how I wanted. This episode I recap the race, the struggles, how I prepared mentally for it, how to bounce back from a bad race result, and more.

Enjoy!

The long awaited story of how I got into coaching is here! Just kidding, this isn't long awaited, but at least one of you did request this!

The seed that would become my running coaching business was planted back in grad school, morphed into a baking business, and somehow we ended up here. Listen in for the full story and some questions from you! I talk about how I prepared to go full time in coaching, how I knew I was ready/that it was time, my coaching offers, how many athletes I'm aiming to acquire, and the biggest mindset shift from going from salaried to self employed.

Enjoy!

Iiiiiiiiit's time for another What's What with Klutz episode!!!

Today I talk about:
- my big news!!
- can you run a race for fun?
- can you walk for a run streak?
- thoughts on coaches having sponsors
- thoughts on coaches calling out other coaches on socials
- tips we can take from Sally McRae

Enjoy!

I'm so excited for you to listen to this week's episode with RD Alyssa Leib.

Alyssa is a climber and runner (she comes to the group runs most months!) and a registered dietician who works with athletes. The bulk of our conversation centers around intuitive eating: what it is, the 10 principles that guide intuitive eating, what it isn't, why Alyssa recommends it for everyone, and how athletes can utilize this. We end the podcast by musing about what we've seen in the climbing and running spaces related to diet culture and disordered eating, how this isn't just something that the pros deal with, and encouraging others to share their stories.

We do talk about eating disorders and share parts of our own experiences in this episode, so take care if that is hard for you.

This week I'm delighted to be joined by fellow running coach, Bertrand Newson (aka Coach B) for an amazing conversation.

We talk about:
* how Coach B got into running later in life
* getting into coaching
* the importance of community
* dealing with a running rut
* falling back in love with running
* his annual sabbatical
* the importance of his brother to his running

and so much more.

This is a very genuine, sometimes raw, conversation that I think you'll love.

Enjoy!

Let's answer some questions that I got on my recent survey!

I answered questions about my training/coaching philosophy, how I incorporate strength training with running (which included an update on my personal training), which strength training exercises I would choose at the top 5 for runners, my goals with coaching, and what I've learned as a coach so far.

Enjoy!

Can you believe we're already at 50 episodes?! 

I've been in San Diego for the better part of the past week at the Endeavorun running retreat and running my second 5k race of the winter! Listen in to hear about the San Diego Endeavorun retreat (my second Endeavorun retreat), my comparison between my 2 experiences at the retreat and how my 5k went.

Welcome to season 3 and the first WWWK of the year! Top of mind for me on this episode is how I'm approaching 2023, how I came up with my words for this year, and more content that I'm not loving (inspired by the news).

Goodbye 2022, and goodbye season 2!

For this final episode of 2022, it's another What's What with Klutz episode, featuring a follow up discussion on burn out with running, my break from social media/content I'm currently hating, and my 2 cents on New Years Resolutions.

See y'all next year for season 3!

Welcome to the first episode of the What's What with Klutz series!

This series will be just as the name says - random things that are going on in my brain at the time of recording (similar to the Friday Four on the Help Me Understand podcast with JK McLeod if you're familiar - hi JK!).

On my mind this week has been 2 main topics:

1. Feeling resistance to running lately
2. Seeing people focus on chasing marginal gains instead of focusing on the basics (specifically my thoughts around syncing your training to your menstrual cycle)

Enjoy!

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This past weekend (12/11), Kelly ran her favorite 5k race - the Jingle Bell Run in Denver! Listen as she recaps her training leading up to the race, how she felt going into race day, her goal, and what actually happened.

If you're enjoying the podcast, please consider leaving a rating and review and sharing with your friends! Tag @coachingklutz if you share on Instagram!

Tis the season for catching a cold! How do you adjust your training when you catch something? What about getting back into training once you feel better?

JK and Kelly chat all about what they take into consideration for themselves and their athletes when thinking about these questions.

Enjoy!

This week on the podcast, Kelly had the pleasure of chatting with pro runner Grayson Murphy all about her training log business!

Grayson has been creating training logs + planners since 2018 and has seen her business grow and evolve over the past 4 years. Her training log + planner is now on its FIFTH edition and is finally available in some book and running stores!

Kelly and Grayson chat all about Grayson’s entrepreneurial journey, how she even got started with making a physical product, what she’s learned along the way, how she hopes her product helps runners, and so much more.

This episode is great for anyone who 1) loves Grayson, 2) is interested in becoming an entrepreneur (especially in merchandising), or 3) wants to hear about other aspects of a pro runner’s life.

Consider this your reminder as well to support small businesses like Grayson’s this holiday season and throughout the year!

Need some ideas for the runner in your life (or maybe yourself 😉)? Kelly’s gotchu. Listen along for her favorite items for runners from apparel to gear to fuel to books. Included in the spreadsheet are any discount codes that Kelly has when applicable and notes of any current sales going on (it is Black Friday tomorrow, after all).

Disclaimer: all of the items in these lists are items Kelly owns and uses. Just because she like them does not mean you will (namely the apparel and shoes), but hopefully this will help with any ideas you need. If you are listening past the week of Thanksgiving, the sales notes may or may not still apply.

Here is the spreadsheet with all the products Kelly talks about, links and her personal notes:

Thinking about the impending winter and how you're going to train through it (or if you should)? Kelly has some ideas and tips for running through the winter for you this week.

Meet Cait Keen. She’s a runner but also a dog mom, career woman, Tiktok creator (go follow her), and all around badass.

Some of her running accomplishments include qualifying for the 2020 Olympic marathon trials and winning the Cincinnati Flying Pig marathon…. twice.

Kelly was so excited to get to talk with Cait after following her journey for over a year on social media.

Cait and Kelly chatted all about:

Her running journey
Importance of trusting your coach
Planning for the long term
Striving for the Olympic marathon trials
The value of long term fitness
Being able to draw upon previous training experience
The appeal of the marathon distance
Working full time while training
How it felt qualifying for the Olympic trials in 2018
Dealing with an unsupportive partner
Her relationship this time around
Her dog, Jet
Mental health struggles during 2020 & 2021
Finding herself again after a hard year
Benefits of working with a sports therapist
The importance of surrounding yourself with supportive people
Utilizing non running friends to get a different perspective
Reminding ourselves that we as runners are not the norm
There is more in life than running
How it feels trying to qualify for the second time with the new standard

and so much more.

Meet Coach JK McLeod, host of the Help Me Understand podcast and certified neurotype training coach.

If you've been wanting to add strength to your training plan, this episode is for you!

In this episode, Kelly dives into more specifics about how you would build your own strength program to complement your running. As she mentioned in last episode, these 2 episodes (eps 38 and 39) are only a drop in the bucket of all of the ins and outs of strength training, but this should be a good starting point.

Kelly also answers some of the questions she received from her IG audience around the topic.

It’s no secret that Kelly personally loves strength training and thinks it is a vital part of a training routine. There are lots of discussions within the running space about whether strength training is beneficial for running or not. In her opinion, these discussions take a very narrow focus when most of us should be thinking broader.

In this episode, Kelly dives into:

• why I think we should all be strength training
• considerations I make when adding it into training
• busting some myths.

Stay tuned for the next strength training episode with more specifics about how to incorporate strength and what to actually do in your sessions.

This week on the podcast, Kelly recaps her 32nd birthday weekend challenge! Kelly talks about why she chose this challenge, how it went, what she took away from it and answered your questions from instagram.

Enjoy!

This week I have a very important conversation with fellow trail and ultra coach, Jessica Schnier, about diversity (or the lack of) in trail and ultra running. 

Jess and I chatted all about:

How she got into running and ultrarunning
Coaches of Color Initiative
Safety & accessibility of trail running
UTMB coverage & issues
Representation in the media and with brands
What we’d like to see from brands
Lack of diversity follow through since 2020
Recognizing our privilege
Making everyone feel welcome at races & on trails
How races could increase diversity
The need to gather and share data about diversity in races
Why language matters for inclusion
Calling out some BS we’ve seen
What we all can do to help

and so much more.

This conversation is just one of many that need to be had, and we hope it’ll be the start of many more.

This week on the podcast I have a really special conversation for you. I got to talk to someone I met at the Endeavorun retreat a few weeks ago who is just a great human.

Meet Diane Miller: the “unlikely athlete”.

Diane and I chatted all about:

In this solo pod, Kelly talks about something that's been on her mind lately - grappling with the label of 'ultrarunner' when you've run an ultra before but aren't currently training for one. She also touches a bit on what she IS training for and what her current running goals are.

Enjoy this short stream of consciousness episode!