Legwork

Bakline Running
  • 5.0 (7)
  • RUNNING
  • UPDATED BIWEEKLY

Legwork is a podcast that celebrates the unseen efforts that keep the sport of running moving forward. We go behind the scenes with club leaders, race directors, and running community organizers to uncover the work that keeps us on the roads and trails. We talk to coaches to understand the evolving science of how we train, and we recognize the effort built into all the miles that come before we lace up for the starting line. What matters isn’t always visible. Explore what lies beyond the shortcuts.

  1. JAN 28

    11 - Why Racing All the Time Is Holding Back Your Running

    Always training, never improving? How periodization fixes your running by helping you plan an entire season, not just the next race. Most runners know how to train for a race. Far fewer know how to train for a season. Trusting that a more holistic approach to your training over a year, can be daunting, but it doesn't have to be. This episode examines why so many runners feel stuck in a cycle of constant training, frequent racing, and nagging fatigue. Matt and Molly explore how the pressure to always be “in shape” or “race ready” quietly erodes long-term progress, and why time off is not a failure of discipline but a necessary part of improvement. Drawing from coaching experience, personal mistakes, and the realities of modern running culture, they unpack periodization as more than a buzzword. Instead, it becomes a framework for understanding when to push, when to build, when to sharpen, and when to step back. The conversation reframes downtime as productive, structure as liberating rather than restrictive, and progress as something measured over months and years, not just race weekends. Episode Description: In this episode of Legwork, Matt and Molly tackle one of the most overlooked problems in running: training hard all the time without getting better. They break down periodization, not as a rigid system reserved and eligible for elite athletes, but as a practical way to think about an entire training year. From off-seasons and base building to race-specific preparation and recovery, they explain how each phase fits together, and why skipping any of them often leads to burnout, stagnation, or injury. Together, they cover: Why racing too often can stall progress and increase injury risk What periodization actually means, beyond downloaded 16-week plans The role of the offseason and why time off does not equal lost fitness How to structure transition, preparatory, pre-competition, and competition phases Where Zone 2 training, strength work, and volume really belong in a season How to balance social running, races, and long-term goals Common mistakes runners make when they’re always training but never improving Along the way, Matt and Molly share personal examples, coaching insights, and practical ways to rethink your relationship with training. Whether you’re chasing a PR, navigating a packed race calendar, or trying to stay healthy year after year, this episode offers a clearer framework for planning smarter and running better. Chapter List: 00:00 Introduction and Reflections on Needing To Take Time Off 03:05 Managing the Offseason: Insights and Strategies 06:26 Why We Wanted To Do This Episode and Our Agenda 11:47 Overview of Running Plan Periodization And Phases Of a Training Cycle 15:05 Major Benefits of Incorporating All Of these Phases In A Training Cycle 22:07 Transition Phase: A Methodical Approach Between Major Training Bouts 38:09 Preparatory Phase: Building Your Base, Your Strength, And Engine 44:03 Preparatory Phase: Where Zone 2 Training Sits and Increased Aerobic Volume 48:52 Preparatory Phase: Balancing Volume and Intensity and Lifting 55:59 Pre-Competition Phase: Fine-Tuning the Engine 01:02:25 Pre-Competition Phase Cross Training, Strength Training, and Recap 01:09:35 Competition Phase: Race Specific Training 01:17:55 Post-Race Transition and Recovery

    1h 29m

  2. JAN 13

    10 - The Atlantic's Nick Thompson On Writing His Book The Running Ground, Pushing His Personal Limits, and an Undying Curiosity

    A live conversation with Nick Thompson on curiosity, endurance, and a complicated relationship with both a father and the simplest of sports: running. This conversation between Nick Thompson and David Alm, a Brooklyn-based journalist, professor, and runner, offers a window to Nick’s process in writing The Running Ground, and to the people, stories, and moments that made it into the final draft and what didn't. Recorded live at Bakline’s HQ, the episode captures Nick in dialogue rather than interview, reflecting with David on the journalistic process, the discipline of editing, and the characters in his life, most notably his father, who shaped the person he has become. There is much to be gained from reading or listening to The Running Ground, the audio version of which Nick himself narrates. Its opening chapter alone should be required reading for anyone preparing to step onto the New York City Marathon starting line. What emerges in this rare and candid conversation, though, is something broader: a meditation on perspective and curiosity, and on how our understanding of our own abilities shifts over time. Along the way, Nick reflects on his relationship with his father and the role running has played in his ability to build and maintain a truly exceptional life, offering insight on how the sport can not only facilitate escape and drive, but also help us make sense of the world. At its core, this conversation speaks to the importance of paying attention: to our bodies, to the relationships we build, and to the quiet ways we can learn to embrace all that makes us who we are–rather than trying to outrun it. Special thanks to the Brooklyn Greenway Initiative and The Atlantic for their support of this event. Chapter List: 00:00 Introduction and Background 04:43 The Journey of Writing The Running Ground 10:14 Exploring Personal Connections and Themes 21:16 The Editorial Process: Structure and Format 24:14 The Editorial Process: The People Who Have Entered Nick's Life and Imparted Key Lessons 30:18 Writing About Yourself Journalistically 36:50 The Pain of Running and Broader Life Lessons  42:19 The Endurance Of Running and Its Impact on Nick 45:20 Approaching Running with Undying Curiosity 50:23 Pushing Limits: Personal Records and Race Experiences 53:54 Cultural Influences on Running and Personal Growth 55:13 Q&A: Current State of Running Culture 58:51 Q&A: Fatherhood, Relationships, and Emotional Connections 01:02:09 Q&A: Media Industry Insights and the Role of Running 01:02:44 Q&A: Nick's Personal Pursuits and Current State of Media 01:07:55 Q&A: Exploring Personal Archives and Memoir Writing 01:11:18 Q&A: Recommended Running Literature 01:12:44 Q&A: Evolving Running Goals With Age 01:18:25 Q&A: Favorite Greenway Runs and Community Engagement 01:20:58 Promoting the Book and Final Thoughts Key Takeaways Perspective shapes ability  One of the central insights of the conversation is that limits are often internal before they are physical. Nick’s experience shows how a shift in perspective can unlock capacities we didn’t realize were still available. Endurance is less about toughness and more about attention Running emerges not as an exercise in brute force, but as a practice in listening to your body, and to your pain. The same attentiveness applies beyond sport, shaping how we can move through work and stress. Understanding a parent often requires time, distance, and reconstruction Nick’s reflections on his father are not about resolution, but context. Through diaries, archives, interviews, and memory, he comes to see how running helped his father hold together a complicated life. Curiosity sustains long arcs better than optimization Whether in running, writing, or navigating change at a major organization, curiosity proves more enduring than a fixation on outcomes.

    1h 23m

  3. 12/09/2025

    09 - Why Fueling Isn’t One-Size-Fits-All: Personal Hydration Strategies for Athletes with Andy Blow

    From trial and error to precision, this episode unpacks why knowing how salty a sweater you are can unlock better fueling, hydration, and performance. Episode Description:  Most runners know when their legs are tired, when their heart rate is higher than they'd like, and when their watch disagrees with reality, but far fewer know what’s actually happening in their sweat. And yet, hidden in those grains of salt is a story about performance, cramping, gut trouble, bonking, and why two athletes with identical race fuel and hydration plans can do the same race with wildly different outcomes. In this episode of Legwork, Matt and Molly talk with Andy Blow — endurance athlete, sports scientist, and founder of Precision Fuel & Hydration, to explore the messy, fascinating world of electrolytes. From Andy’s own battles with hypernatremia to the science behind sweat testing, the conversation pulls apart the myths, marketing, and misunderstandings that keep athletes guessing. It’s a journey from personal experiment to practical insight, showing how something as simple as knowing your sweat composition can reshape your entire fueling strategy and help you be a more informed athlete. Whether your kit dries white after every run or leaves almost nothing behind, this episode helps you understand why it matters and how your electrolyte losses can guide smarter fueling and hydration. They cover: ​Andy’s winding path from triathlon to sports science to founding Precision Fuel & Hydration​Why two athletes can lose tenfold different amounts of sodium — and why that matters​How sweat testing works, what it reveals, and why most athletes only need to do it once​The “t-shirt sizing” analogy for understanding your own sweat salinity​How electrolytes influence fuel absorption, cramps, GI distress, and race-day performance​The philosophy behind separating fuel from hydration — and why combination products aren’t always ideal​Real-world examples of hydration strategies, from short runs to Western States-level heat​What 2:1 vs. 1:0.8 carb ratios actually mean, and when those differences matter​The differences between hypotonic, isotonic, and hypertonic drinks​Why marketing oversimplifies hydration — and how to navigate the noise​Research connecting sweat composition to bone mineral density​Finding a healthy relationship with data, wearables, and metrics​Future innovations in sports nutrition — from packaging to apparel to carrying fuel more comfortablyWhether you're training for your first 10K or trying to solve the mystery of mid-race cramps, this episode helps you understand your physiology — and build a hydration strategy that actually fits. Chapter List:  00:00 Introduction to Precision Fuel and Hydration 03:09 Andy's Personal and Professional Career Path 05:41 Andy Blow's Athletic Journey and Founding Story 06:26 The Science Behind Sweat Testing and Electrolyte Needs 09:26 Growth and Evolution of Precision Fuel and Hydration 12:38 The Impact of COVID-19 on Business Strategy 16:11 Philosophy of Separation in Fuel and Hydration Products And the Myth That None of It Matters 20:56 The Role of Electrolytes in Performance 23:53 Insights from Formula 1 Experience 26:51 The Importance of Sweat Testing for Athletes 27:13 Getting Into The Science Of It All, T-Shirt Sizing The Salinity Of Your Sweat And The Case For Seeking Out That Information 37:38 Hydration Strategies for Athletes 42:35 Understanding Carbohydrate Ratios in Fueling 50:13 The Science of Osmolality in Sports Drinks 53:57 Evolving Beliefs in Sports Nutrition 59:01 Andy's Research on Sweat Salinity and Bone Health 01:03:37 The Role of Data in Athletic Performance 01:08:37 Future Innovations in Sports Nutrition and Gear

    1h 12m

  4. 11/25/2025

    08 - Essentials of Strength Training for Runners with Cuyler Hudson DPT

    A clear, grounded look at strength training for runners—what to do, how to start, and why the gym doesn’t need to feel overwhelming. Strength training is supposed to make running feel better—stronger legs, sturdier tendons, fewer injuries. But for a lot of runners, it does the opposite: it sparks stress, uncertainty, and that familiar urge to skip the gym entirely. The machines look confusing, the weights look heavy, and the fear of “doing it wrong” becomes its own workout. In this episode, Matt and Molly sit down with physical therapist Cuyler Hudson to make strength training feel genuinely approachable. They break down how muscles, tendons, and bones adapt, why “bulking up” isn’t something runners need to fear, and how simple, consistent lifting can support your running without adding pressure.` From navigating the weight room with confidence to choosing weights, reps, and routines that make sense, this conversation reframes strength work as something you can fit into your training with a clear and practical roadmap—not something to stress over. Exercise Cheatsheet: https://docs.google.com/spreadsheets/d/18lD9J0t1QrNQXjoqioAkNn1xav_LSUoycuuMSZcBcng/edit?usp=sharing Episode Description In this episode of Legwork, Matt and Molly sit down with physical therapist Cuyler Hudson to cover a ton of practical information for newbies and reminders for veterans. Together, they demystify strength training for runners—what to do, how to start, and why the gym doesn’t need to feel intimidating. Together, they explore the fundamentals of building stronger muscles, bones, and tendons, while breaking down the mental and practical barriers that keep so many runners from lifting in the first place. They cover: Why strength training helps runners from tendon stiffness and bone density to fatigue resistance and better form Myths that hold runners back How to feel less intimidated in the gym Using machines vs. dumbbells Single-leg work and why it matters with increased stability, and better balance How to pick weights and reps when understanding your RPE Plyometrics made simple Home and hotel workouts that work when you don’t have access to a gym Creatine for runners and what it does and doesn't help Footwear for lifting and why running shoes often work against you in the weight room How to fit strength into a training cycle including hard-day/hard-day pairing The Necessity of Multi-planar movement Chapter List 00:00 Introduction to Cuyler Hudson 02:24 Overview Of The Episode: The Benefits of Strength for Runners, Making the Gym More Approachable, And What To Do When You Get There 03:53 The Benefits of Strength For Runners Across Muscles, Bones, and Tendons 08:57 Debunking Common Myths About Strength For Runners: Bulking Up and Slowing Down 15:06 Impact of Strength Training on Running Performance 21:15 Reducing the Mental and Physical Barriers of Entry in Getting Into and Moving About The Gym 22:23 Using Machines vs. Free Weights 25:21 The Importance of Single Leg Exercises 27:56 Addressing the Fear of Asking Questions About The Gym and Turning To ChatGPT for Answers 33:28 Understanding Weight Selection for Beginners 39:37 Progressing in Strength Training: Reps and Weights. How much is too much or too little. 42:43 Home Workouts: Effective Exercises Without a Gym 49:55 Bodyweight Exercises, Hotel Workouts, and Where Yoga and Breathing Fit In 57:42 Fueling and Hydration for Strength Training 01:02:21 Understanding Creatine and Its Benefits In the Weight Room Or On The Road 01:05:26 Fueling for Performance: Nutrition and Hydration, What We Should Do and Avoid 01:08:34 Choosing the Right Footwear for Lifting 01:10:38 Understanding Different Workout Types And Workout Set Construction 01:17:00 Layering In Strength Training Program Into A Running Training Cycle 01:20:34 Off-Season Strength Training Strategies And Time Till You See Results 01:23:34 Ensuring you Do Multi-Planar Movements 01:26:38 Addressing Strength and Endurance Interference

    1h 36m

  5. 10/30/2025 · BONUS

    Bonus 2: Tapering and Pacing Strategies for the NYC Marathon (Part 2)

    How to taper with confidence and pace your best NYC Marathon, mile after mile. You’ve done the training for the NYC Marathon. Now comes the hardest part—trusting yourself. The taper and pacing strategy often get too little attention, too late. We set time goals, have a rough pace in mind, and let it rip. But if we don’t approach the start line with intention, we risk losing the discipline that gets us to the finish we want. In this episode, Matt and Molly offer a framework for thinking about the taper—how long it should last, how much intensity to keep—and the pacing strategies that make or break your race, including the scariest of them all: the negative split. You’ll come away better equipped to manage the restlessness of race week, hold back early when the crowds surge, and finish the NYC Marathon feeling strong instead of spent. Episode Description In this episode of Legwork, Matt and Molly take on the final stretch before the NYC Marathon—the taper, pacing strategy, and mindset that shape how race day unfolds. It’s the stage that can spark as much anxiety as excitement: mileage drops, energy shifts, and the urge to “prove fitness” in those final days before the race can undo weeks of good training. They unpack what runners often overlook in these last few weeks and how small, intentional adjustments can lead to a stronger, more controlled race. Together, they cover: The Taper: How long it should last, how much volume to cut, and why intensity still matters Managing Race Week: Why restlessness is normal—and how to handle it with patience instead of panic Carb Loading Basics: How to approach it across several days instead of one big pre-race meal Race Planning and Visualization: How to approach the NYC Marathon with intention, not adrenaline Pacing Strategies: The key frameworks for smart racing—negative splitting, the 10-10-10 rule, and even-effort pacing Weather Considerations: Adapting expectations when conditions get hot, humid, or windy Through coaching insight, data, and experience, they show that finishing strong isn’t about squeezing in one last workout—it’s about executing the work you’ve already done. Whether you’re chasing a PR, a BQ, or simply looking to enjoy the day, this episode helps you line up calm, confident, and ready to run your best NYC Marathon. Chapter List: 00:00 Introduction to Part 2 of Our NYC Marathon Course Strategy and Carb Loading In Brief 06:40 How To Manage The Emotions of The Taper 08:58 The Taper: How Long, and How Much Volume 16:30 The Taper: Level of Intensity and Impact to Performance 23:36 Race Planning and Strategy, and Race Day Visualiztion 27:22 Primary Marathon Pacing Strategies: Even Effort v Even Paces, Negative Splitting, and The 10-10-10 Approach 34:32 Weather Considerations for Race Day 36:24 Final Thoughts and Advice: Do Not Go Out Too Fast! For an in depth look at race day logistics and segment by segment look at the course, see Part 1 (Bonus Episode 1).

    39 min

  6. 10/21/2025 · BONUS

    Bonus 1: The Strategy and Logistics in Running the NYC Marathon (Part 1)

    Bakline’s guide to tackling the TCS NYC Marathon—section by section, from the Verrazzano to Central Park. It starts early—hours before the start gun—with runners moving through the slow ritual of getting to Staten Island. The ferry’s crowded and buzzing, the buses crawl through traffic, and everyone’s half awake, half anxious, wondering if they packed enough snacks. It’s all part of the race before the race. Matt and Molly break down what that morning really feels like, and how to handle every stretch of the TCS New York City Marathon once you finally hit hear the cannon that sets you on your way. Episode Description In this episode of Legwork, Matt and Molly take runners mile by mile through the world’s most iconic marathon: New York City. Drawing on their personal experiences and coaching insights, they unpack every element of race day—from pre-dawn logistics on Staten Island to the emotional charge of entering Central Park. Matt and Molly cover the practical details that make or break a smooth race morning—timing breakfast, navigating transport, managing nerves, and adjusting for daylight savings—before diving deep into a section-by-section course strategy. From the Verrazzano Bridge to First Avenue to the final turn onto Central Park South, they share what to expect, where to hold back, and how to find rhythm amid the crowds. Whether it’s your first time running New York or your tenth, this episode gives you the insider perspective to approach the course with confidence, calm, and respect for the challenge. NOTE: This podcast episode is not affiliated in any way with New York Road Runners nor do we claim any association or ownership related to their trademarks. This is an informational discussion about the race by Bakline, based on our experience and not as an official spokesperson for the organization that puts on the marathon. Chapter List 00:00 Introduction and Personal Experiences with the New York City Marathon 06:58 Course Strategy Overview and Key Elements 07:44 Getting to Staten Island 09:02 Timing Your Breakfasts and Remembering Daylight Savings 11:23 Race Morning Checklist 13:30 Getting to The Start: The Ferry 18:21 Getting to The Start: The Bus 20:56 Navigating Athletes / Starting Village 25:26 Starting Line Wave Times 28:02 The Course: Overall Elevation Profile 30:30 The Course: (1) Navigating the Verrazano Bridge 34:51 The Course: (2) Exiting the Verrazzano, Converging with Others, and Fourth Ave 37:49 The Course: (3) Lafayette Through The Half 44:45 The Course: (4) Queens and The Queensboro Bridge 50:36 The Course: (5) First Ave, Heading to the Bronx 56:49 The Course: (6) The Boogie Down Bronx Experience 59:08 The Course: (7) Returning to Manhattan, Marcus Garvey Park, And the Dreaded 5th Avenue Hill 01:02:57 The Course: (8) Entering Central Park! 01:05:42 The Course: (9) Exiting The Park, Central Park South, and the Finish!

    1h 9m

  7. 10/10/2025

    07 - Fuel Smarter: Understanding How Nutrition Works in Training and Racing

    A practical framework for fueling that explores the history and science of race nutrition to help you understand the products on the shelf, turning confusion into confidence. It starts with a wall of brightly colored gels and drink mixes, each promising endurance in a pouch. Runners swear by their favorites, but few can explain why they work—or don’t. Matt and Molly pull back the curtain on the science and history behind those packets, turning a maze of sugar ratios, salt counts, and gut grumbles into something you can actually understand. They examine why some products seem to love you while others ruin your race, practically breaking down the make up of different products out there, and what the science actually says about how our bodies use all this stuff. Episode Description: In this episode of Legwork, Matt and Molly take on one of running’s most confusing topics: fueling. They trace how we went from ancient “performance foods” to modern gels and drink mixes, and why understanding what’s inside those packets can make all the difference. Together, they cover: How fueling evolved from ancient rituals to modern sports science The difference between energy systems — carbs, fats, and how the body actually uses them What “isotonic,” “hypertonic,” and “2:1 ratios” really mean, and how those formulas affect absorption and gut comfort Why some products upset your stomach while others don’t How to approach carb loading and in-race fueling more strategically The myths and mistakes that keep runners underfueled And how to navigate the wall of options on the shelf with more confidence Along the way, they share personal fueling mishaps (including Matt’s maple syrup era), laugh through gut science, and translate complex research into clear, practical insight. Whether you’re training for your first half marathon or trying to shave minutes off a PR, this episode will help you understand what your body needs — and fuel smarter for whatever’s next. Fuel Selector Google Sheet: https://docs.google.com/spreadsheets/d/1u7Rh8LWrgB_9B3kKKpKMwTEnqXyRcc0js1UYw4vwTCg/edit?usp=sharing Chapter List: 00:00 Introduction, Matt's Fueling Eras, and Why This Episode Matters 09:08 Agenda for the Episode 10:00 Historical Perspectives on Nutrition and Performance 16:09 The Evolution of Sports Training and Nutrition 20:06 Understanding Energy Systems: Carbs 29:22 Understanding Energy Systems: Fats 40:15 The Impact of Carbohydrates on Performance 47:07 Understanding How Nutrition Products Incorporate What We Know Of These Energy Systems Into Their Formulas 49:27 Understanding Sugar Ratios in Sports Nutrition 55:21 Isotonic vs Hypertonic Fuels: What You Need to Know 01:04:49 Carbohydrate Requirements for Endurance Events 01:13:17 The Importance of Carb Loading Before Races 01:28:03 Troubleshooting Nutrition Issues During Races References: Currell K, Jeukendrup AE. Superior endurance performance with ingestion of multiple transportable carbohydrates. Med Sci Sports Exerc. 2008 Feb;40(2):275-81. doi: 10.1249/mss.0b013e31815adf19. PMID: 18202575. Sedlock DA. The latest on carbohydrate loading: a practical approach. Curr Sports Med Rep. 2008 Jul-Aug;7(4):209-13. doi: 10.1249/JSR.0b013e31817ef9cb. PMID: 18607222. Arnall, D.A., A.G. Nelson, J. Quigley, et al. Supercompensated glycogen loads persist 5 days in resting trained cyclists. Eur. J. Appl. Physiol. 99:251Y256, 2007. Jeukendrup, A.E. Training the Gut for Athletes. Sports Med 47 (Suppl 1), 101–110 (2017). https://doi.org/10.1007/s40279-017-0690-6 W Larry Kenney,Jack H Wilmore,David L Costill. Physiology of Sport and Exercise 8th Edition s

    1h 33m

  8. 09/23/2025

    06 - Why the JFK 50 Ultramarathon Endures and Inspires Generations with Mike Spinnler

    More than America’s oldest ultramarathon, the JFK 50 endures because of the kindness, community, and love that Mike Spinnler has nurtured across generations. Most races don’t last six decades. Every November, the JFK 50 unfolds across the Appalachian Trail, a canal towpath, and country roads as a 50-mile test that has become the oldest continuously running ultramarathon in the United States. But what makes it endure isn’t just the course or its history. It’s the people who return year after year, the community that shows up in droves to ensure this race will not quit, and the race director who has quietly shaped it for more than three decades as only the second in its history. Mike Spinnler has been at the heart of the JFK 50 as runner, champion, and steward, carrying forward a tradition that continues to inspire generations. He is, in many ways, the archetype of a role model. In this conversation, we reflect on how the course has shaped the athletes who run it, the volunteers who support it, and the man who has devoted his life to directing it. Episode Description: In this episode of Legwork, Matt and Molly sit down with Mike Spinnler, race director of the JFK 50, the oldest continuously run ultramarathon in the United States. They explore how the race has endured for more than 60 years — and why it continues to inspire across generations. Together, they cover: Mike’s journey from 12-year-old participant to champion, and eventually to race director The stewardship lessons he learned from Buzz Sawyer and Greg Shank, and how he carries their legacy forward How kindness, community, and love have shaped the race as much as rules, permits, and logistics The role of volunteers, families, and local communities in sustaining the JFK 50 The balance between tradition and change — from aid stations and cutoffs to super shoes and evolving strategies The challenges of race directing: from financial risk to government shutdowns, blizzards, and even the Beltway sniper What inspires Mike personally, and how he knows, without any doubt, the JFK 50 will thrive long after he steps aside Whether you’re a seasoned ultrarunner, a first-time marathoner, or someone who simply cares about what makes communities strong, this episode offers an inside look at why the JFK 50 is more than just a race — it’s a living legacy. Chapter List 00:00 Introduction to JFK 50 and Mike Spinnler Journey 08:51 Mike's Early Running Experiences and Influences 13:52 Transitioning to Competitive Running, And Winning the JFK50 23:47 Becoming the Race Director of JFK 50, And How Having the Best Partner Helps 30:39 How the JFK Keeps Going 35:58 The Importance of a Team Behind You And Delegation 39:13 Resilience and Persistence in the Face of Persistent and Resilient Challenges 42:56 Navigating Change and Tradition 45:33 The Role of Aid Stations in Leveling The Playing Field 53:58 The Famous 3 x 10m Marathon Paced (In a Day) Workout 01:00:57 Approaching Mike's Directing of the JFK50 More As A Coach Than An Administrator 01:05:10 Impact of Shoe Technology 01:06:52 Weaverton Cliffs And Watching Your Step 01:08:10 Navigating the Appalachian Trail 01:10:09 The Magic Of JFK50 Aid Stations And Volunteer Community 01:18:02 Advice for New Runners of the JFK50 01:24:37 For Mike, the JFK50 is like Christmas Morning And He's Excited To See What Will Happen 01:27:09 Supporting Runners Through ALL Paces, Not Just The Leaders 01:30:00 The Personal Impact of Race Directing And The Obligation Mike Feels To Those That Have Not Experienced The Race 01:35:08 Spontaneous Selflessness and Humanity Is All Around 01:39:38 Reflecting On How JFK50 Has Changed Him, The Power of Sports, And Giving Back 01:48:38 Advice Time: The Inside Tips On A Successful JFK50 02:02:23 Final Reflections

    2h 5m
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Ratings & Reviews

5
out of 5
7 Ratings

About

Legwork is a podcast that celebrates the unseen efforts that keep the sport of running moving forward. We go behind the scenes with club leaders, race directors, and running community organizers to uncover the work that keeps us on the roads and trails. We talk to coaches to understand the evolving science of how we train, and we recognize the effort built into all the miles that come before we lace up for the starting line. What matters isn’t always visible. Explore what lies beyond the shortcuts.

Information

  • Creator
    Bakline Running
  • Years Active
    2025 - 2026
  • Episodes
    14
  • Rating
    Explicit
  • Copyright
    © Bakline Running
  • Show Website
    Legwork

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