The RUNEGADE Podcast Mark and Todd

Welcome to The Runegade Podcast: where we set off to explore the human connection with running, through conversation, big stories, guest interviews and our own experiences - we're your hosts Mark Prociw and Todd Marentette.



Like what you hear? Subscribe to RUNEGADE on Spotify | Apple | YouTube - likes, subscribes, comments, all help grow the podcast reach.



And you can also watch this podcast on our ⁠⁠YouTube⁠⁠ channel.



On Episode 15: Ryan Allison becomes a RUNEGADE



Ryan Allison joins us and shares his running journey, his thoughts on the running boom, and the efforts he and his partners are spearheading to bring a race weekend to Downtown Windsor, Ontario on September 14, 2025.



The Windsor Waterfront Half Marathon - the flatests, fastest, most scenic and spectator friendly course you will find in a half marathon.



Ryan is well known in the Windsor running community, and has built an impressive running career and shares his passion of running with his local running club The Blue Heron Blazers. He's a fast runner, looking to help others improve and run their best. He's broken 15 minutes in the 5km, has run a 32 min and 58 sec 10km, blazed a mile in 4:34 and his half marathon PB is 1 hour and 15 minutes.



The conversation focuses on the Windsor Waterfront Half Marathon and 5K race. Ryan discussed the importance of promoting and utilizing the city's resources, such as local businesses and community support, to make the race successful. He also mentioned the strategic planning behind the race course and the goal of creating a fun and engaging experience for all participants. Ryan shared his own running experiences and emphasized the inclusivity of the race, welcoming runners of all levels.



Registration opened on July 1, 2024 - get this race into your 2025 calendars, the perfect build for your fall marathon.



Click here to REGISTER



More Ryan:


Facebook: Blue Heron Blazers
The Windsor Waterfront Half Marathon and 5k



Connect with Mark and Todd:


Instagram: ⁠⁠⁠⁠@altramarathonman⁠⁠⁠⁠
Instagram: ⁠⁠⁠⁠@runclemark⁠⁠⁠⁠
X: ⁠⁠⁠@RUNEGADEpodcast⁠⁠⁠
Facebook Community: ⁠⁠⁠⁠TheRUNEGADEPodcast⁠⁠⁠⁠
YouTube: ⁠⁠⁠⁠@TheRUNEGDADEPodcastTM⁠
Todd on Strava: https://www.strava.com/athletes/24075567
Mark on Strava: https://www.strava.com/athletes/32395525⁠

Welcome to The Runegade Podcast: where we set off to explore the human connection with running, through conversation, big stories, guest interviews and our own experiences - we're your hosts Mark Prociw and Todd Marentette.



Like what you hear? Subscribe to RUNEGADE on Spotify | Apple | YouTube - likes, subscribes, comments, all help grow the podcast reach.



And you can also watch this podcast on our ⁠YouTube⁠ channel



On Episode 14: Ian Sharman becomes a RUNEGADE



"Focus on how you can get the most out of your training, versus trying to do as much training as you can" - Ian Sharman



Ian Sharman: ultra runner, coach, guinness world record holder, has run hundreds of marathons and ultra marathons. He's known for being the weighted vest guy and who can argue with his results. His coaching team at Sharman Ultra Coaching has helped thousands of runners achieve their dreams - they can help you too.



A few key takeaways you'll learn:


How to get the big stuff right
What is the big stuff, what isn't
What isn't important in the overall picture
How to view training and racing, as part of a larger piece of your running puzzle
Those often overlooked benefits of hiking, power hiking and brisk walking - with or without a weighted vest
How to get the most out of the training time you have, not necessarily doing more



He has a competitive spirit that has allowed him to win over 50 races, and continues to amass an exceptional running resume including:


Grand Slam of Ultrarunning (record holder)
9x Western States Endurance Run 100 top 10 and only person to finish 10 times under a week of total time 
4x Leadville Trail 100 champion (2017, 2016, 2015 and 2013; and only person to break 17hrs four times)
3x Rocky Raccoon 100 champion (2016, 2015, 2011 and course record holder - 12h44m)
Revel Downhill Marathons (series record holder)
Marathon des Sables
Comrades (Wally Hayward medal plus seven silver medals)
Over 100 road marathons with a 2:21 PR)

Coach Ian shares his remarkable running story and provides insights on how to keep running fun and focused on achieving big goals. He emphasizes the importance of small things that runners often overlook but can make a big difference. Ian also discusses the benefits of hiking in training and racing, and how it can help with durability and fatigue management. He advises against seeking magic bullets and instead focuses on doing the basics right.



Ian emphasizes the importance of listening to your body and practicing good training habits. He also talks about his transition from the UK to the USA and his experience as a Guinness World Record holder for running marathons in costumes.



Ian highlights the significance of focusing on the big things in training, such as recovery and sleep, rather than obsessing over minor details. He also mentions the value of using data and technology in training, but emphasizes the importance of relying on your own body's signals and making good judgments.



And by getting the big stuff right, you will maximize your training to race better.



Thank you Coach Ian, a new friend of the podcast.



More Ian:


Instagram: @sharmanian
X: @sharmanian
YouTube: @sharmanian



Connect with Mark and Todd:


Instagram: ⁠⁠⁠@altramarathonman⁠⁠⁠
Instagram: ⁠⁠⁠@runclemark⁠⁠⁠
X: ⁠⁠@RUNEGADEpodcast⁠⁠
Facebook Community: ⁠⁠⁠TheRUNEGADEPodcast⁠⁠⁠
YouTube: ⁠⁠⁠@TheRUNEGDADEPodcastTM⁠



We couldn't do this podcast without our amazing listeners, without our friends and a special callout to 2 friends of the podcast:



⁠⁠PATH projects⁠⁠: ⁠⁠⁠⁠⁠⁠⁠are you looking for the best running gear? Then check out our friends at PATH Projects - hats, T-shirts, base layers, shorts, jackets ... everything performs. For a limited time use the code RUNEGADE10 for 10% off your order



⁠Astrologer:⁠⁠ a big thank you for lending us a few bars of their music - check them

Welcome to The Runegade Podcast: where we set off to explore the human connection with running, through conversation, big stories, guest interviews and our own experiences - we're your hosts Mark Prociw and Todd Marentette.



Like what you hear? Subscribe to RUNEGADE on Spotify | Apple | YouTube - likes, subscribes, comments, all help grow the podcast reach.



And you can also watch this podcast on our YouTube channel



On Episode 13: Corey Bellemore becomes a RUNEGADE and we share a few Athletic Brews with the Beer Mile GOAT.



He’s a 3:57 miler, he’s the Beer Mile World Record Holder @ 4:28, he’s a top athlete, proudly hailing from Windsor, Ontario Canada, and now Corey is a RUNEGADE.



Fame found Corey, one summer evening in 2016, when he unofficially smashed the Beer Mile World Record. With his friends recording, they posted the video of Corey smashing the World Record to YouTube.



He became an instant celebrity and has been atop of the Beer Mile leaderboard ever since. Always with a big smile and a smooth stride, Corey lowered the World Record to 4:28.



He now has his sights set on smashing his WR at the 2024 Beer Mile



In case you’re wondering, the Beer Mile is just like it sounds and not as easy as one may think. Drink a beer, run a 400m lap, lather, rinse and repeat 3 more times - Corey is the best in the World at this, by a long shot.



But, there’s more to Corey than drinking some brews and running around the track. Corey is an alumni of the University of Windsor, a professional runner for Adidas and has represented Canada on six occasions, allowing him to travel the world and run down his dreams.



Corey remains a top athlete, is well-known in the community and across the globe. He shares a few training tips, what runners and spectators can expect at the Beer Mile World Classic and what’s next for him - spoiler alert, he’s making the jump to triathlons and longer distances - watch out world - Corey Bellemore has only just begun.



And we will be cheering him on when he drops the World Record, even further, this August in his hometown - a can’t miss event.



Thank you to Corey, we're proud of how you represent Canada and Windsor.



Find more Corey:


Instagram: @coreybellemore
X: @CoreyBellemore
The 2023 Beer Mile on YouTube
Flying Monkey Beer



Connect with Mark and Todd:


Instagram: ⁠⁠@altramarathonman⁠⁠
Instagram: ⁠⁠@runclemark⁠⁠
X: ⁠@RUNEGADEpodcast⁠
Facebook Community: ⁠⁠TheRUNEGADEPodcast⁠⁠
YouTube: ⁠⁠@TheRUNEGDADEPodcastTM



We couldn't do this podcast without our amazing listeners, without our friends and a special callout to 2 friends of the podcast:



⁠PATH projects⁠: ⁠⁠⁠⁠⁠are you looking for the best running gear? Then check out our friends at PATH Projects - hats, T-shirts, base layers, shorts, jackets ... everything performs. For a limited time use the code RUNEGADE10 for 10% off your order



Astrologer:⁠ a big thank you for lending us a few bars of their music - check them out on Spotify

Welcome to The Runegade Podcast: we’re set to explore the human connection with running, through conversation, big stories, guest interviews and our own experiences - we're your hosts Mark Prociw and Todd Marentette.



Like what you hear? Subscribe to RUNEGADE.



On Episode 12: Jason Fitzgerald - becomes a RUNEGADE.

In 2010, Jason founded Strength Running and is the creator/host of The Strength Running Podcast - the second most popular running podcast in the US of all-time, with millions of downloads and counting.



Subscribe to The Strength Running podcast in iTunes, Spotify, YouTube



The conversation was focused on making you race faster, this fall and beyond - new, experienced, non-elite and elites. Jason has helped thousands of runners and now he shares his experience with you the RUNEGADE audience



You'll learn about:


The Season before the Season concept
How to build an aerobic base through consistent training and gradually increasing mileage
Racing a marathon, rather than running a marathon
How to develop a Foundation of Speed
Why speed is important for all runners, especially as we age
Strides, intervals, sprints in a smart way
Why it's important to race shorter distances, to improve your running economy, develop your racing skill and mental toughness
How to plan and execute tempo/lactate and long runs
Strength training is important, Jason has excellent core exercises on his YouTube channel



And as an added bonus, Jason lends some coaching advice to help Mark and Todd train for their Mile PR at the Beer Mile World Classic this August, in Windsor, Ontario Canada - come join us!



Jason holds a personal best in the marathon of 2:39, is a father of 3 children, lives in Boulder Colorado and is ready to help you achieve your wildest dreams.



Thank to Fitz, a new friend of the Podcast, and we are ready to build a foundation of speed in a healthy and sustainable way - are you?



More Jason:

X: @JasonFitz1

Instagram: @jasonfitz1



In a world of runners, be a RUNEGADE.



Connect with Mark and Todd:


Instagram: ⁠@altramarathonman⁠
Instagram: ⁠@runclemark⁠
X: @RUNEGADEpodcast
Facebook Community: ⁠TheRUNEGADEPodcast⁠
YouTube: ⁠@TheRUNEGDADEPodcastTM



We couldn't do this podcast without our amazing listeners, without our friends and a special callout to 2 friends of the podcast:



⁠⁠PATH projects⁠⁠: ⁠⁠⁠⁠⁠⁠⁠are you looking for the best running gear? Then check out our friends at PATH Projects - hats, T-shirts, base layers, shorts, jackets ... everything performs. For a limited time use the code RUNEGADE10 for 10% off



⁠Astrologer:⁠⁠ a big thank you for lending us a few bars of their music - check them out on Spotify

Welcome to The Runegade Podcast: we’re set to explore the human connection with running, through conversation, big stories, guest interviews and our own experiences - we're your hosts Mark Prociw and Todd Marentette.



Episode 11: Sabrina B. Little - philosopher, professor, ultrarunner, wife, mother and now author, joins the podcast. Sabrina is a trail, road, and ultramarathon runner, amassing an extraordinary running career - with more to come!



Sabrina's new book: The Examined Run: Why Good People Make Better Runners is the foundation for the episode and we can easily understand why Sabrina is dynamite trail runner - she's a good person!



Overall, our conversation with Sabrina explores the intersection of running, philosophy, and personal growth. We learn about Sabrina's running story, her love for trail running, and the intersection of philosophy and running. The conversation touches on the themes of joy in running, the application of philosophy to all aspects of life, and the concept of ascent in both running and philosophy.



Sabrina discusses the connection between running and philosophy, specifically how running can contribute to character development. She emphasizes the importance of virtues such as patience, perseverance, and joy in running and in life. All the while, honestly sharing her experiences as a runner and the lessons she has learned along the way.



Sabrina's Career Highlights:


5-time US National Champion
5-time US National Team Member
World Silver Medalist, Team Gold Medalist (2013)
In 2013 she held both the 24-Hour American Record (152.03 miles) and the 200K American Record (19 hours, 30 minutes
In 2019, she ran the fastest 100K and 50-mile times for women in the US and now ranks 10th in American history for the 50-mile.



And not only an ultrarunner, but a philosopher at heart. In her new book, Sabrina explores virtue ethics - a moral theory that emphasizes virtues and moral character. She shares "that having virtue and vice concepts is like being given spectacles that help an athlete to better see herself"



More Sabrina:


Her New Book: The Examined Run: Why Good People Make Better Runners
Instagram: @sabrinablittle
Author: IRunFar



In a world of runners, be a RUNEGADE.

Connect with Mark and Todd:


Instagram: @altramarathonman
Instagram: @runclemark
Facebook Community: TheRUNEGADEPodccast
YouTube: @TheRUNEGDADEPodcastTM



We couldn't do this podcast without our amazing listeners, without our friends and a special callout to 2 friends of the podcast:



PATH projects: ⁠⁠⁠are you looking for the best running gear? Then check out our friends at PATH Projects - hats, tshirts, base layers, shorts, jackets ... everything performs. For a limited time use the code RUNEGADE10 for 10% off



A big thank you to Astrologer for lending us a few bars of their music - check them out on Spotify

Welcome to The Runegade Podcast: we’re set to explore the human connection with running, through conversation, big stories, guest interviews and our own experiences - we're your hosts Mark Prociw and Todd Marentette



Have you been struggling to come to terms that your running performance has been declining? You fear it will only get worse and worse, as you age? What can you learn from those who run strong through middle age and beyond?



Episode 10: Liza Howard, long-time ultra runner & coach joins the podcast



Liza ran her first ultramarathon in 2008 and has been balancing racing, training, work and a young family ever since. What's her secret?



Liza has won several hundred-mile races and also held the USATF 100k and 50-mile national trail titles in 2011. Her 100-mile PR of 15:07 is one of the fastest trail times ever by a woman, run while nursing a newborn throughout the day.



Proving that age is merely an arbitrary number, in July 2023, at the age of 51, Liza won the Badger 100 mile in a time of 16:50 - earning her Age Group Performance of the Year by Ultra Running Magazine - we love Ultra Running Magazine, check them out.



Top coaches always give off a great vibe - and we can tell Liza is an amazing coach. Experience, she shares, is the best teacher and what a running resume she has amassed - Leadville, Keys 100, Umstead 100, Bandera 100k, Western States 100, Badwater 135, Javelina - just to name a few, and making all the mistakes along the way.



She hasn't just "run" these races, she has dominated them. Setting course records and top finishes along the way.



Come listen as we learn all about Liza, her running story still being written, while she shares coaching advice, tips and her thoughts on all things running and ultra.



Liza shares her passion, Band of Runners: Their mission: to share the community of trail running and the physical and psychological benefits running in nature provides with veterans and their surviving family members.

Band of Runners: https://www.bandofrunners.org/



Thank you to Liza, a new friend of the podcast.



More Liza:


https://www.sharmanultra.com/coaches/lizahoward
https://www.instagram.com/lizahoward1/



In a world of runners, be a RUNEGADE.

Connect with Mark and Todd:


Instagram: @altramarathonman | ⁠https://www.instagram.com/altramarathonman
Instagram: @runclemark | ⁠https://www.instagram.com/runclemark
Facebook community page: ⁠https://www.facebook.com/therunegadepodacst⁠
YouTube: www.youtube.com/@TheRunegadePodcastTM



We couldn't do this podcast without our amazing listeners, without our friends and a special callout to 2 friends of the podcast:



PATH projects: ⁠⁠https://pathprojects.com/ - looking for the best running gear? Hats, tshirts, base layers, shorts, jackets ... everything performs. Use code RUNEGADE10 for 10% off (limited time)



A big thank you to Astrologer for lending us a few bars of their music - check them out:
https://open.spotify.com/artist/09Ds6A4RE2O57W40s1qGIe