Over the Next Hill Fitness

Carla Coffey
  • 5.0 (18)
  • 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. 4D AGO

    S4 Ep 9 How Jeff Galloway Made Running Last Longer- A Tribute Replay

    Send us Fan Mail Jeff Galloway didn’t just coach runners, he quietly rewired what many of us believe “real running” is supposed to look like. We’re replaying a conversation recorded in 2023 to honor his impact and to put his most useful ideas back in your ears: run walk run, smarter pacing, fewer injuries, and a better finish when everyone else is falling apart. Jeff shares how he found running as an overweight kid, how community pulled him in, and how goal-by-goal progress carried him all the way to the U.S. Olympic team. From there, he builds the bridge to his most famous contribution, the Galloway method. You’ll hear the true origin story of run-walk intervals, why it worked so well that an entire group trained without injuries, and how he later used large-scale runner data to recommend run-walk ratios based on pace. We also get practical: why the walk break is often 30 seconds, how shorter run segments can leave your legs stronger in the late miles of a marathon or ultra, and why “you can’t run too slow” can be the key to better race times. Jeff closes with mental training tools, including mantras and simple attention tricks that help override the negative “monkey brain” when stress and fatigue spike. If you want marathon training advice that actually protects your body, plus mindset strategies you can use on your next long run, hit play. Then subscribe, share this with a running friend, and leave a quick review so more runners can find it. JeffGalloway.com 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

  2. APR 17

    S4 Ep 8 Defying The Doctor’s Orders featuring Lionel Pailloncy

    Send us Fan Mail A surgeon once told Lionel Pailloncy to give up running after back surgery. Years later, he’s not only running again, he’s finished the original six World Marathon Majors and just took 20 minutes off his marathon PR in Tokyo. From Paris to Boston and beyond, Lionel’s story isn’t about being the fastest, it’s about refusing to let one diagnosis or one hard year define what’s possible.  We talk about the real mechanics of a comeback: physiotherapy, respecting your body in everyday movements, and rebuilding confidence one small step at a time. Lionel shares how he went from park runs to a 10K, then a half marathon, then his first Paris Marathon and why each race feels like its own emotional “cathedral.” We also get into the mental side of endurance, including the pressure of Strava metrics, the unpredictability of race day, and the moment he pivots away from chasing numbers toward gratitude and meaning.  If you love practical running conversations, you’ll enjoy the details too: vegan fueling while traveling, A-B testing gels, hydration habits, gear choices down to socks and seams, and the packing ritual that calms the mind before the gun goes off. Lionel also shares what might be the wildest week ever, defending his PhD viva in Paris and immediately flying to Boston to run again.  If this story gives you a spark, subscribe, share the episode with a friend, and leave a five-star review. What part of your own journey needs a little more courage right now? 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

  3. APR 3

    S4 Ep 7 How Nicole Gray Trains For Marathon Longevity

    Send us Fan Mail Nineteen marathons sounds glamorous until you hear what it really takes: 5 a.m. runs before work, hard conversations with yourself at mile 20, and the patience to chase a goal for years. Nicole Gray joins us fresh off Tokyo Marathon to unpack how she went from a struggling first full marathon to earning her Abbott World Marathon Majors Six Star medal and lining up for Boston again.  We get specific about what actually moves the needle for marathon training and long-term running health: committing to strength training, learning to pace the first 10K, using simple mantras to shut down spirals of self-doubt, and trusting a coach who sees more potential than you feel in the moment. Nicole also shares the less-glamorous craft that separates a good day from a disaster, including running tangents, handling race travel, and building a pre-race routine that makes the start line feel normal.  Fueling and gear get the honest treatment too. We talk gels, timing, sensitive stomach troubleshooting, when sports drink becomes essential, and why the “pasta dinner” tradition doesn’t work for everyone. If you’re chasing a Boston qualifying time, exploring the World Marathon Majors, or simply trying to run stronger for longer, you’ll leave with practical strategy and a mindset you can use on your very next run.  If this conversation helps you, subscribe, share it with a running friend, and leave a review so more runners can find the show. 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

  4. MAR 20

    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

  5. MAR 6

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

    Send us Fan Mail 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

  6. FEB 20

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

    Send us Fan Mail 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

  7. FEB 6

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

    Send us Fan Mail 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

  8. JAN 23

    S4 Ep 2 Finding Your Superpower with Andy Chaffee

    Send us Fan Mail 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
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5
out of 5
18 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
    89
  • Rating
    Clean
  • Copyright
    © 2026 Over the Next Hill Fitness
  • Show Website
    Over the Next Hill Fitness

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