Over the Next Hill Fitness

Carla Coffey
  • 5.0 (17)
  • NUTRITION
  • UPDATED BIWEEKLY

Welcome! We all know, as we age, it’s harder to put ourselves first and get in enough fitness, flexibility, and nutrition. Maybe you’re new to formatted exercise, maybe we need to push to the next level or set some goals. Perhaps you’ve always wanted to run a 5K, a marathon, or even an ULTRA marathon. This podcast is designed to get you moving and headed towards those goals. You’ll have opportunities for general coaching during each episode or you may contact me for personal coaching afterward. Are you ready to get over this next hill in life? Let’s get started.

  1. 1D AGO

    S4 Ep 6 You Can Start Running Later In Life And Still Go Far with Lisa Pozzoni

    Send us Fan Mail Running can feel like a club you’re not invited to unless you’re fast, thin, or fearless. That’s why this conversation with coach Lisa Pozzoni landed so hard for me. Lisa started running as an adult, built confidence through personal training and better nutrition, and eventually fell in love with trail running and ultrarunning. Her perspective is refreshingly practical: most of us are not chasing podiums, we’re chasing a life that stays adventurous and healthy for decades. We get into the races and formats that make that possible. Lisa explains how stage races like TransRockies can feel like “summer camp for big kids,” and she breaks down her Dawn Patrol role: starting about an hour early to help back-of-the-pack runners stay safe and make daily cutoffs, then handing off to sweepers once the main field catches up. We also talk about why she loves race companies that create space for slower runners, plus how community changes everything when you see the same faces day after day. Then we go honest on sustainability, injury prevention, and training after 50. Lisa teaches chi running and chi walking technique, yet she’s navigating Achilles tendinitis and the hard lesson many coaches learn too: doing “easy miles” forever still requires rest, strength training for hips and glutes, and real recovery. We also connect walk-run methods like Jeff Galloway with technique work, and why both can help you keep running for life. If you’re curious about trail running, ultramarathons, timed loop races like Across the Years, or simply finding your people, hit play. Subscribe, share the show with a friend who needs a nudge, and leave a review so more runners and walkers can find us. Lisa can be followed at: Therunninguniversity.com  on YouTube and Facebook @True coach Lisa on IG coaching highlights You can reach out to us at: https://coffeycrewcoaching.com email: Carla@coffeycrewcoaching.com FB @ Over the Next Hill Fitness Group IG  @coffeycrewcoaching.com and Buy Me a Coffee https://www.buymeacoffee.com/Carlau https://hydra-patch.com/discount/OTNH20 https://hydra-patch.com/discount/OTNHBOGO?redirect=%2Fproducts%2Fhydrapatch%C2%AE https://rnwy.life code: OTNH15 https://jambar.com code: CARLA20

    49 min

  2. MAR 6

    S4 Ep 5 How Two Friends Trained Smarter, Fueled Better, And Found Joy In Distance with Jana McCarron and Denise Smith

    Send a text The first climb always humbles you—and sometimes it shows you who you can become. We sit down with Denise Smith and Jana McCarron to unpack how two friends stretched from casual runs to gritty trail miles, including a six-hour loop event with 1,600 feet of gain per lap that rewired their sense of “hard.” Denise shares how a post-college fitness push grew into 10Ks, triathlons, and now a half marathon goal, while Jana talks about returning to running later in life, embracing the Galloway run-walk method, and discovering that endurance favors patience over pace. You’ll hear the practical details that actually move the needle: how to fuel without wrecking your stomach, when to switch from gels to real food, and why electrolytes matter more than you think on warm days and hilly courses. We get specific about trail strategy too—time on feet, recalibrating expectations on steep terrain, carrying your own water when aid runs out, and small gear wins like waterproofing shoes and packing extra socks for creek crossings. Denise breaks down sprint vs Olympic triathlon distances in plain terms, and explains why training seasons shift with real life. Jana offers a grounded view on zone two training and how mostly walking through a training block still led to a half marathon PR. Threaded through the stories is a mindset that keeps runners healthy and engaged: don’t compare, stay consistent, and let community carry you through the tough miles. From wrong start lines and knee-deep creek surprises to the quiet joy of finishing loop two because it beats freezing at the aid tent, this conversation is a field guide to sustainable endurance. If you’re eyeing your first half marathon, curious about trail running, or searching for fueling strategies that actually work, you’ll leave with practical tips and a steadier outlook on progress. Subscribe, rate, and share to support the show, and tell us your toughest mile or funniest race mishap—we might feature it next time. coaching highlights You can reach out to us at: https://coffeycrewcoaching.com email: Carla@coffeycrewcoaching.com FB @ Over the Next Hill Fitness Group IG  @coffeycrewcoaching.com and Buy Me a Coffee https://www.buymeacoffee.com/Carlau https://hydra-patch.com/discount/OTNH20 https://hydra-patch.com/discount/OTNHBOGO?redirect=%2Fproducts%2Fhydrapatch%C2%AE https://rnwy.life code: OTNH15 https://jambar.com code: CARLA20

    43 min

  3. FEB 20

    S4 Ep 4 Cool Runnings- Joe Emas -Making Memories While You Make Miles

    Send a text A grade school jab said he’d never be an athlete. A lunch bet said otherwise. Joe Emus joins us to share how finishing dead last at the Toronto Zoo race sparked a lifetime of running—seven Bostons, five World Marathon Majors, and more than a thousand races fueled by community and curiosity. His secret isn’t a shoe or a split; it’s choosing joy over judgment and people over pace. We dig into the moments that make miles unforgettable: the phalanx of runners shielding each other from Arctic wind in Tromsø, a vineyard detour in Bordeaux that turned into a mad dash to beat the cutoff, and the blizzard day in Ottawa where Joe was both first and last in his age group. Joe’s stories remind us that the best finish photos don’t star a watch face; they star strangers who become teammates, a sunrise on the water, and a city chanting your name at midnight. Along the way, Joe unpacks the habits that keep him moving at 71: adopting Jeff Galloway’s run walk method for durability, resetting PRs to zero every year to honor the season you’re in, and learning fueling by doing—from early gels without water to his notorious frozen-bottle cone stashes. We talk aging with grace, choosing races for joy rather than medals, and why your shoes should change as your body changes. And yes, there are dad jokes, kilts, Tiffany bling, and the origin of “Cool Runnings, mon.” If you’ve ever needed permission to look up from your GPS, talk to the person next to you, and let the day be the reward, this conversation is your sign. Hit follow, share this with a running friend, and leave a review telling us the race moment you’ll never forget—then go make a new one with your next mile. coaching highlights You can reach out to us at: https://coffeycrewcoaching.com email: Carla@coffeycrewcoaching.com FB @ Over the Next Hill Fitness Group IG  @coffeycrewcoaching.com and Buy Me a Coffee https://www.buymeacoffee.com/Carlau https://hydra-patch.com/discount/OTNH20 https://hydra-patch.com/discount/OTNHBOGO?redirect=%2Fproducts%2Fhydrapatch%C2%AE https://rnwy.life code: OTNH15 https://jambar.com code: CARLA20

    58 min

  4. FEB 6

    S4 Ep 3 Sisters Go The Distance with Lyndsi Davenport and Kendell Myers

    Send a text What actually happens between mile 48 and mile 100, when your brain is tired, your stomach is bored of sugar, and the trail turns to cambered sand and black mud? We sat down with sisters Lyndsi and Kendell to unpack their first 100 miler at the Wolverine 100—how they trained, why they split mid-race, and the small choices that kept them moving when comfort vanished. We trace the leap from “maybe I could” to toeing the line: a postpartum return to running, a DNF that lit a fire, and a training approach built around consistency, fueling practice, and hiking early on the big climbs. You’ll hear how they selected a point-to-point course for the mental boost, why generous cutoffs matter for first-timers, and how conservative pacing turned into late-race passes. Then we get into the real trail: the notorious dirt bike section with sand and mud that humbled everyone, the log bridge wobble, and that surreal late-night stretch where mailbox reflectors looked like eyes and coyotes sounded like a cheering crowd. The turning point arrives with pacers. Fresh legs and fresher minds brought structure—fuel every 30 minutes, short run-walk intervals, clear cues, and relentless encouragement. Aid stations became more than calories: a fruit cup that tasted like salvation, warm broth when sweets failed, and a disco stop that reset spirits. Family support threaded the day together—refills, tape, caffeine, and honest feedback. By mile 90, they were still running, still solving problems, and still discovering that the body goes farther than doubt allows. Finishing fourth and fifth female on debut wasn’t the point; it was the proof. They crossed the line with a new baseline for hard, and a simple message for anyone on the fence: start before you feel ready, keep it simple, and let consistency carry you. If you’re curious about ultramarathon strategy, fueling, pacers, and the mindset that turns discomfort into momentum, this one’s your map. Listen, share with a friend who needs a push, and if it sparks something, subscribe and leave a review—then tell us what challenge you’re starting this week. coaching highlights You can reach out to us at: https://coffeycrewcoaching.com email: Carla@coffeycrewcoaching.com FB @ Over the Next Hill Fitness Group IG  @coffeycrewcoaching.com and Buy Me a Coffee https://www.buymeacoffee.com/Carlau https://hydra-patch.com/discount/OTNH20 https://hydra-patch.com/discount/OTNHBOGO?redirect=%2Fproducts%2Fhydrapatch%C2%AE https://rnwy.life code: OTNH15 https://jambar.com code: CARLA20

    58 min

  5. JAN 23

    S4 Ep 2 Finding Your Superpower with Andy Chaffee

    Send a text Mud, rain, and a first-ever DNF set the stage for a comeback story packed with practical wisdom. I sit down with ultrarunner Andy Chaffee to retrace how a soaked 75-mile stop at Indiana Trail 100 became the catalyst for smarter fueling, better decisions, and two confident 100-mile finishes. From childhood races and college running to post-grad burnout and re-entry through Ironman, Andy explains what drew him to ultras: the thrill of uncertain finishes and the constant problem-solving they demand. We unpack the big pivots that made the difference. He traded gel fatigue for high-carb liquid fueling with neutral flavors, then layered in real foods when his stomach felt empty, not just when his legs flagged. He reframed race day as rolling crisis management—system checks, small fixes that pay off two hours later, and permission to throw out the plan near the end. And he tested a 10-minute power nap at mile 91 that left him sharper and looser, powering a strong close. If you’ve ever wondered whether a short sleep helps or hurts, Andy’s answer is clear: done right, it’s rocket fuel. The best part might be the people. His wife runs point as lead crew, blocking rash DNFs and insisting on critical calories. Friends who don’t consider themselves runners still make perfect pacers with the right brief: distract, cue terrain-based pacing, and protect decisions as focus narrows. We trade Huron 100 stories—headlamp woes, burger cravings, pancake salvation at mile 80—and talk about what’s next: pacing at Huron, a spring road marathon to bring back speed, a maybe on Wolverine, and a hopeful ticket in the Western States lottery. If you’re chasing your first hundred or trying to shave hours off a stubborn course, this conversation offers concrete tactics and a mindset you can use right away: build a fueling base you can tolerate for 30 hours, plan targeted solids, practice short naps, and recruit a crew that knows when to push and when to protect. Enjoy the ride, then share it with someone on your team. Subscribe, leave a quick review, and tell us: what’s your late-race secret weapon? coaching highlights You can reach out to us at: https://coffeycrewcoaching.com email: Carla@coffeycrewcoaching.com FB @ Over the Next Hill Fitness Group IG  @coffeycrewcoaching.com and Buy Me a Coffee https://www.buymeacoffee.com/Carlau https://hydra-patch.com/discount/OTNH20 https://hydra-patch.com/discount/OTNHBOGO?redirect=%2Fproducts%2Fhydrapatch%C2%AE https://rnwy.life code: OTNH15 https://jambar.com code: CARLA20

    1 hr

  6. JAN 9

    S4 Ep 1 Start Late, Dream Big, Finish Strong with Cheryl Davenport

    Send a text A quiet decision on an elliptical becomes a marathon finish and a night spent pacing through rough trails and stranger-than-dreams moments. We sit down with Cheryl to unpack how a three-year journey, a steady base, and a simple run-walk plan turned doubt into durable progress—and why a 5:02 felt like proof, not luck. From her first 5K to crewing and pacing a 100-miler, she shares the habits that stuck: saying goals out loud, training to the plan, and adjusting when the plan meets reality. You’ll hear the nuts and bolts of marathon strategy: picking a five-hour pacer, resisting the urge to bank time, and leaning on timed intervals to manage energy late in the race. Cheryl breaks down fueling with small, frequent carbs and hydration via a bladder to avoid aid station chaos. We also get into winter running tactics—how to layer for a sub-30 start that turns mild, why surgical gloves and space blanket panels can save your hands and core, and when the treadmill beats black ice. If you’re eyeing back-to-back half marathons or planning a marathon every few months, we map how to keep a strong base and cycle volume without burning out. Beyond the logistics, this conversation is a reminder to share your wins to light the path for others. We talk about pacing as service, adapting intervals when beeps become mental landmines, and the way small choices—walk breaks, sips, and steady steps—add up to big finishes. Cheryl’s takeaway is simple and powerful: pick the goal, build the plan, and let the data—not the doubt—drive the work. Subscribe, share this with a runner who needs a nudge, and leave a review to help more people find a training story that feels possible. What goal are you setting next? coaching highlights You can reach out to us at: https://coffeycrewcoaching.com email: Carla@coffeycrewcoaching.com FB @ Over the Next Hill Fitness Group IG  @coffeycrewcoaching.com and Buy Me a Coffee https://www.buymeacoffee.com/Carlau https://hydra-patch.com/discount/OTNH20 https://hydra-patch.com/discount/OTNHBOGO?redirect=%2Fproducts%2Fhydrapatch%C2%AE https://rnwy.life code: OTNH15 https://jambar.com code: CARLA20

    37 min

  7. 12/26/2025

    S3 Ep 26 Fuel, Friendship, And A First Marathon with Karen Goudey

    Send a text What turns a hard “never” into 26.2 miles? For Karen Goudy, it was a second chance at running, a training partner who wouldn’t quit, and a plan that flexed with real life. We talk through the whole arc—from misdiagnosis and time off to crossing a warm, humid finish line in Toronto—with the practical details most runners wish they knew sooner. We map out the training backbone that worked: a Hal Higdon marathon plan, three weekday runs plus a long weekend run, and base-building before the plan officially started. Then we dig into the lessons that almost derailed everything: switching to shoes with a different heel-to-toe drop and triggering shin splints, trying to fast into long runs and crashing, and underestimating how pavement pounds feet trained mostly on trails. You’ll hear what actually helped—pre-fueling with steady carbs, sticking to electrolytes like Element and SaltStick, experimenting with gels and waffles, using pickle juice for cramp relief, and leaning on run-walk pacing to protect the legs when heat pushes you to the edge. The best part might be the people. April Rose serves as coach, pacer, and constant encourager, while a small support crew deploys Biofreeze and cheers at key miles. Out on the course, strangers on bikes offer aid, apartment-window fans shout support, and back-of-the-pack runners become a rolling team, trading pep talks and finishing within seconds of each other. We also get honest about recovery—why yoga and cross-training come first, how to know when desire to run returns, and what to look for in a next target (cooler climates, generous cutoffs, and smarter prep). If you’re eyeing a first marathon or want to refine your next, this conversation serves up clear, field-tested takeaways: build a base, train your gut, strengthen your core, respect the weather, and find your people. Subscribe, rate the show, and share this episode with a friend who needs a nudge to chase their big goal. Then tell us: what’s the one change you’ll make on your next long run? coaching highlights You can reach out to us at: https://coffeycrewcoaching.com email: Carla@coffeycrewcoaching.com FB @ Over the Next Hill Fitness Group IG  @coffeycrewcoaching.com and Buy Me a Coffee https://www.buymeacoffee.com/Carlau https://hydra-patch.com/discount/OTNH20 https://hydra-patch.com/discount/OTNHBOGO?redirect=%2Fproducts%2Fhydrapatch%C2%AE https://rnwy.life code: OTNH15 https://jambar.com code: CARLA20

    47 min

  8. 12/12/2025

    S3 Ep25 Owning The Word “Old”: What Happens When Women Redefine Running After Fifty

    Send a text A Facebook group started after a post-marathon lull turned into a global home for older women who run—and the stories behind it will make you lace up. We sit down with Sherry, founder of Old Ladies Running, along with Erin and Diane, to explore how a simple idea grew into nearly 18,000 members who celebrate first miles, comeback races, and everything in between. The heart of it isn’t PRs; it’s the culture: questions welcomed, no snark, real experience shared freely, and support that feels as steady as a training plan. We dig into why this space resonates where others fall short. Many over-50 groups skew male; many women’s forums skew young. This community bridges the gap with practical mentorship and warmth—gear tips that actually help, reassurance through injuries, and honest talk about pacing, recovery, and the mental game. You’ll hear how “pain-free plus three” accelerates safe returns, why run-walk can be as fast as continuous running with better next-day legs, and how strength training and dynamic warmups prevent nagging setbacks. There’s momentum beyond the feed: after a rain-soaked but unforgettable meetup at Flying Pig, we’re organizing a West Coast gathering at Rock ’n’ Roll San Diego with multiple distances and an easy-to-reach venue. Members share travel hacks, hotel blocks, and discount-hunting strategies so more people can join. Along the way we reflect on growing up pre- or early-Title IX, claiming visibility as older athletes, and the quiet power of showing up for each other—whether it’s a turkey trot, a Disneyland 10K, or a London Marathon charity bib. If you’re craving a kinder running space and a push to try the next distance—without the pressure—this conversation is your sign. Subscribe, share this with a friend who needs encouragement, and leave a quick review to help more runners find us. What goal are you setting next? coaching highlights You can reach out to us at: https://coffeycrewcoaching.com email: Carla@coffeycrewcoaching.com FB @ Over the Next Hill Fitness Group IG  @coffeycrewcoaching.com and Buy Me a Coffee https://www.buymeacoffee.com/Carlau https://hydra-patch.com/discount/OTNH20 https://hydra-patch.com/discount/OTNHBOGO?redirect=%2Fproducts%2Fhydrapatch%C2%AE https://rnwy.life code: OTNH15 https://jambar.com code: CARLA20

    54 min
See All (86)

5
out of 5
17 Ratings

About

Welcome! We all know, as we age, it’s harder to put ourselves first and get in enough fitness, flexibility, and nutrition. Maybe you’re new to formatted exercise, maybe we need to push to the next level or set some goals. Perhaps you’ve always wanted to run a 5K, a marathon, or even an ULTRA marathon. This podcast is designed to get you moving and headed towards those goals. You’ll have opportunities for general coaching during each episode or you may contact me for personal coaching afterward. Are you ready to get over this next hill in life? Let’s get started.

Information

  • Creator
    Carla Coffey
  • Years Active
    2023 - 2026
  • Episodes
    86
  • Rating
    Clean
  • Copyright
    © 2026 Over the Next Hill Fitness
  • Show Website
    Over the Next Hill Fitness

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