Runversation

Rochelle Di Masi
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You’re listening to Runversation with host Rochelle Di Masi. Co host Sarah Denford and Stevie Donohoe join Rochelle on rotating weeks. We chat about all things Running and Community.  

  1. قبل ٣ أيام

    Embracing Change in Runner's Identity.

    In this conversation, Rochelle and Stevie explore the concept of runner's identity, emphasizing the importance of understanding one's current self rather than clinging to past performances. They discuss how life changes, health challenges, and shifting goals can impact a runner's identity and performance. The dialogue highlights the significance of setting realistic goals, the role of expectations, and the need for enjoyment in running. Ultimately, they encourage listeners to embrace change and redefine success in a way that aligns with their current circumstances. takeaways Runner's identity is more than pace or distance.Many runners hold onto outdated versions of themselves.Success should be measured in consistency, not just PBs.Letting go of goals can feel like losing identity.Adjusting goals can protect long-term performance.Expectations often misalign with current life circumstances.Enjoyment in running should be prioritized.Health challenges can shift running goals significantly.Right now goals are grounded in current reality.Real strength in running comes from adaptability.Chapters 00:00 Exploring Runner's Identity 02:22 The Impact of Past Performance on Current Identity 07:13 Shifting Goals and Embracing Change 12:30 Life Changes and Identity Shifts in Runners 15:02 Realizing Goals No Longer Fit Life 17:33 Letting Go of Goals Without Failure 22:40 Long-Term Goals and Recovery 23:32 Blame and Expectations in Running 24:03 Understanding Body Responses and Expectations 26:00 Setting Realistic Goals 28:21 Defining Right Now Goals 30:57 Identifying Warning Signs in Training 35:18 Redefining Ambition and Success 36:28 Adjusting Goals for Long-Term Performance 36:45 Fear of Letting Go of Old Goals Send a text

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  2. ١٧ فبراير

    Running with Honesty: Season Two Begins

    In this episode, Rochelle and Sarah introduce Season Two of Runversation, focusing on the more human aspects of running, including the challenges and realities that runners face. They discuss the importance of resetting expectations, the non-linear nature of progress, and the need for honest conversations about running experiences. The episode also reflects on the highlights of Season One and sets the tone for the upcoming season, emphasizing community and shared experiences in the running journey. takeaways This season will be more about training and honesty.Runners often face doubts and challenges beyond PBs.Expectations in running are not always linear.Progress can include setbacks and flare-ups.It's important to talk about the human side of running.Fewer answers and more questions will be explored this season.Community and shared experiences are vital in running.Reflections on past episodes can inspire future growth.The journey of running is not just about performance.Honesty and grounded conversations will define this season.Send a text

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  3. ١٠ فبراير

    From Start to Finish. Race Day Revelations: Insights from the Finish Line

    The conversation revolves around the experiences and insights of runners on race day, focusing on their mental and emotional preparations, routines, and the importance of managing expectations. Rochelle, Stevie and Sarah share personal anecdotes, discuss the significance of overcoming nerves, and provide valuable takeaways for future runners, emphasizing the importance of a positive mindset and the community support among runners. Takeaways It's important to manage pre-race anxiety to perform well.Having a routine helps in feeling prepared and confident.Nerves can be a sign of care and commitment to the race.Setting no expectations can lead to a more enjoyable experience.Community support among runners enhances the race experience.Mental preparation is as crucial as physical training.Reflecting on past races can help improve future performances.Controlling what you can on race day is essential.Positive self-talk can significantly impact race outcomes.Celebrating small victories during training builds confidence. Send a text

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  4. ٥ فبراير

    It's go time! Embracing Race Week: The Journey to Stevie's First Marathon

    In this episode, Stevie shares her journey leading up to her first marathon, discussing the mix of excitement and nerves as race week approaches. The conversation delves into the challenges of tapering, the importance of trusting the training process, and the mental aspects of preparing for race day. Stevie reflects on her training block, the lessons learned, and how she has grown in confidence and resilience. The discussion also covers the significance of having a race plan and the strategies to stay focused and present during the marathon. Ultimately, Stevie expresses pride in her consistent training and the support from her family, emphasizing the personal growth experienced throughout this journey. Takeaways Race week brings a mix of excitement and nerves.Tapering is a crucial phase that can be challenging.Trusting the training process is essential for confidence.Reflecting on the training block reveals personal growth.Building a race plan helps manage expectations and effort.Mindset is key to overcoming challenges during the race.It's important to focus on the present during the marathon.Celebrating small victories boosts confidence.Family support adds motivation and joy to the journey.Running is not just about the finish line, but the entire experience.Chapters 00:00 Race Week Excitement and Nerves 02:28 Tapering: Coping with Reduced Training 06:43 Reflecting on the Training Block 09:57 Building a Race Plan 13:58 Overcoming Challenges in Training 16:46 Celebrating the Journey and Achievements rMrznsyPXRaM5pswK01W Send a text

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  5. ٣ فبراير

    Training Through an American Winter, Insights from Josh Izewski.

    In this episode of Runversation, Rochelle and Matt Di Masi chat with marathon runner Josh Izewski about his experiences training through harsh winter conditions, his performance journey, and the lessons he's learned along the way. Josh shares insights on the mental toughness required for running, the importance of setting goals, and advice for both first-time and seasoned marathon runners. He emphasizes the significance of enjoying the process and the community aspect of running, while also discussing the challenges and triumphs that come with the sport. Takeaways Josh Izewski is a professional marathon runner from North Carolina.Training in winter requires adaptation and mental toughness.Having a goal helps motivate runners to get out the door.Training blocks can be messy, but they can lead to great races.Discipline in training translates to discipline in life.It's important to not let highs and lows affect your mindset.Post-marathon blues can be challenging for runners.Each workout has a purpose, even if it's just for fun.Running fosters a strong sense of community among athletes.Experience changes how runners define success on race day.Chapters 00:00 Introduction to Josh Izewski 10:54 Performance Journey and Personal Records 16:14 Lessons Learned from Training 23:28 Common Mistakes for First-Time Runners 29:01 Defining Success in Running rMrznsyPXRaM5pswK01W Send a text

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  6. ٢٧ يناير

    The Emotional Toll of Taking a Break, Why Runners Struggle with Rest Days.

    In this conversation, Rochelle and Sarah explore the challenges runners face when it comes to taking rest days. They discuss the emotional and psychological impacts of rest, the identity crisis that can arise when runners are not training, and the cultural attitudes that often celebrate constant activity over necessary recovery. The discussion emphasizes the importance of reframing rest as a productive part of training, rather than a setback, and offers practical advice for runners to embrace rest as an essential component of their athletic journey. takeaways Runners often struggle to take rest days despite knowing their importance.Rest days can expose underlying emotional issues that running helps manage.The identity of a runner can be tied to their training schedule.Fear of losing fitness can make rest feel uncomfortable.Cultural attitudes often celebrate more running, neglecting the value of rest.Experience helps runners learn when to prioritize rest over training.Rest should be viewed as an investment in long-term performance.Reframing rest as part of the training plan can reduce guilt.Acknowledging feelings of guilt about rest is a crucial step.Finding balance between training and recovery is essential for longevity.Send a text

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  7. ٢٠ يناير

    Inside the Mind of a Marathon Runner: A Week in Training with Rochelle and Stevie

    In this episode, Stevie and Rochelle dive into the realities of marathon training, sharing personal experiences and insights that go beyond race day. They discuss the often-overlooked aspects of training, such as the time commitment, the importance of recovery, and the emotional challenges that come with preparing for a marathon. Stevie reflects on how his perception of marathon training has evolved, emphasizing the need for strategic planning and the balance between running, work, and family life. The conversation highlights the significance of community support and the mental aspects of training, particularly as runners approach their long runs and navigate the ups and downs of their training journey. Throughout the episode, the trio emphasizes that marathon training is not just about physical endurance but also about mental resilience. They share practical tips for managing fatigue, staying motivated, and learning from both good and bad runs. The discussion serves as a reminder that every runner's journey is unique, and the emotional rollercoaster of training is a shared experience that can foster a sense of community among runners. Takeaways "It's not just about the running; it's also what you're doing in the kitchen.""No run is a wasted run; they all teach us something.""Every week you show up, you're building belief as much as fitness.""Trust the process, trust the plan.""Go easy on the easy days so you can work hard on the hard days." 00:00 Introduction and Weekly Highlights 02:05 Diving into Marathon Training Realities 04:17 The Importance of Weekly Accumulation 07:29 Midweek Mental Challenges 10:59 Coping with Long Run Anxiety 17:32 Emotional Aspects of Training 24:08 Reflections on Marathon Training 27:15 download.mp4 Send a text

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  8. ١٣ يناير

    Setting Realistic Goals for Runners of all Ages.

    This conversation delves into the complexities of athlete fatigue, recovery, and goal setting in running. Rochelle and Sarah discuss the importance of understanding normal fatigue versus serious fatigue, the significance of setting realistic and meaningful goals, and the necessity of listening to one's body to prevent injuries. They emphasize redefining success beyond personal bests and the importance of balancing ambition with enjoyment in running, especially as athletes age. The discussion also highlights the need for patience and adaptability in training, particularly when returning to running after a break or injury. Takeaways Healthy training should fit into life without complicating it.You should never be chasing how someone else achieves it.Normal fatigue is still quite hard but manageable.It's not just about personal bests; enjoyment matters too.Goals should enhance life, not compete with it.You will end up taking longer off if you ignore your body.Ambition should not come with strict deadlines.As we age, we need to move the goalposts for our running.Listening to your body is crucial for long-term success.Red flags for injury include night pain and sharp localized pain.Chapters 00:00 Introduction to Running Goals 02:53 Understanding SMART Goals 08:06 The Importance of Personal Meaning in Goals 10:59 Balancing Ambition and Sustainability 13:16 The Impact of Goal Setting on Injury Rates 15:40 Understanding Fitness and Durability 18:28 Navigating Overuse Injuries in Runners 20:50 The Role of Age in Running Performance 23:58 Collagen and Its Importance for Runners 26:45 Evolving Coaching Philosophies for Older Runners 29:10 Setting Realistic Goals for Aging Runners 31:21 The Importance of Trusting the Process 34:13 Adapting Goals for Longevity in Running 36:44 Recognizing Warning Signs of Overuse Injuries 38:27 Understanding Pain and Load Management 42:07 Redefining Success in Running 45:03 The Importance of Rest and Recovery Send a text

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You’re listening to Runversation with host Rochelle Di Masi. Co host Sarah Denford and Stevie Donohoe join Rochelle on rotating weeks. We chat about all things Running and Community.  

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    Rochelle Di Masi
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    © 2026 Runversation
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