This week we welcome back Rachel Conhoff. Rachel Conhoff is an Assistant Cross Country and Track Coach at Indiana State University. She recently earned her master's degree in Exercise Science and is beginning her PhD this year at Penn State University. Her research focuses on female athletes, specifically how the menstrual cycle impacts sleep, mood, and performance. In this episode, we talk about Rachel's journey as a coach and how her running experiences have shaped her research interests.

From high school standout to Olympic Trials marathoner, today’s guest has built a career defined by endurance and purpose. A former Boston University star with multiple conference titles and NCAA qualifications, she’s gone on to earn top-10 finishes at USATF Championships, represent Team USA at the Great Edinburgh Cross Country Run, and compete in the 2024 U.S. Olympic Marathon Trials. We are honored to sit down and chat with her as she begins her next OTQ pursuit!

Beyond racing, she’s a dedicated coach and advocate, guiding athletes from the 800m to 100 miles while using her platform to champion LGBTQ+ youth and outdoor access. Her Colorado Trail FKT fundraiser and Orlando Youth Alliance campaign have raised thousands for causes she cares about deeply. An outdoor enthusiast and natural leader, she continues to bring heart, grit, and purpose to everything she does.

You can follow Rosa on Instagram @rosamoriello

In this conversation, Dr. Elaina Biechler shares her journey from a middle school basketball player to earning a Ph.D. in Exercise Physiology. She is a Certified Strength & Conditioning Specialist, and a professor at Loras College.

With 15+ years of coaching experience, she’s helped athletes at every level, from first-time 5K runners to Ironman World Championship qualifiers. And she walks the talk!

Elaina is a former Age Group National Champion in long course triathlon, has represented Team USA, and raced at World's in Kona.

She also discusses her research in running performance and recovery, the importance of understanding athletic talent, and the balance between coaching high school athletes and managing her personal life. Elaina emphasizes the significance of listening to one's body, the role of genetics in athletic performance, and the need for consistency in training. She also reflects on the identity of athletes beyond their performance metrics, encouraging a holistic view of personal and athletic development.

Follow Elaina:

Instagram: @emertensbiechler

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Instagram: @front.range.elite

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Team USA!!! We are beyond thrilled that our own Sophie Seward will represent the United States on the world stage in the 50K Championships in Delhi, India on December 7th!
To celebrate our 50th episode of Conversation Pace, Sophie joins us to share her journey of making the team, lessons from US champs, and what the race means to her.

For more about her qualifying race- head back to Episode 39 of the podcast "Battle of the 50k's where Sophie, Courtney and Taylor all sat down to recap a giant weekend of racing.

This week on the Conversation Pace podcast, the High Lonesome 100 tables turn: Taylor Bacon interview her crew, pacers, and parents!

In this follow-up to episode 48 (High Lonesome 100 recap with Taylor Bacon), we learn what actually happened behind the scenes while Taylor was running 100 miles. Listen in as Taylor hears the stories in real time. They go through the details of crewing and how they overcame difficulties, like a flat tire when they were about to leave for the second crew-able aid station. They walk Taylor through each pacing leg from the pacing perspective. Who threw up 2 minutes into their pacing leg? Who was doing 180s to constantly check whether the runner behind them was actually a mountain lion? Who didn't get to eat any aid station food because Taylor was so efficient? In the second part, Taylor interviews her parents, who volunteered at Hancock aid station and took care of her crew all weekend. What is it like for parents to watch their daughter complete her first 100 miler? And, of course, they discuss the highlights from the weekend.

This week on the Conversation Pace podcast, we get a High Lonesome 100 recap with our teammate, Taylor Bacon.
Taylor completed her first 100 mile race and we go through all of the nitty gritty details with her. You’ll feel like you, too, are running 100 miles! From the struggles of walking on a “runnable” dirt road to a dancing unicorn that pulls you out of a low point (and was not a hallucination!), to what it meant to have her crew, pacers, and parents at crewable aid stations to give her a big ol’ hug at key points throughout the race.
This episode can be broken into 3 parts:
1. HiLo recap. In-depth thoughts, feelings, mountain views between crewable aid stations.
2. Mid-race pod!! Taylor and teammate/pacer Courtney recorded a voice note at mile 58 of HiLo! Moment-by-moment mid-race thoughts and gabbing.
3. Reflections. What did Taylor take away from this build, what did she feel fully prepared for and what surprised her? How much can be fixed with a hug and a snack?

Braden Nicholson and he is, a 2x NCAA National Champion and 7x All-American from NorthCentral College, a top DIII program located in Naperville, Illinois.

Braden has incredible range. He has run 8:07 for 3k, 14:06 for 5k, 29:18 for 10k, and 1:04 in the half marathon. He just wrapped up an incredible NCAA career, winning two national titles—one in dramatic fashion after a competitor wasdisqualified with 150 meters to go for stepping inside the rail. Braden handled it with grace, and even offered his 1st place trophy to the runnerwho was DQ’d.

Beyond his racing success, Braden is someone who brings passion to everything—fromexperimenting with bicarbonate in training to sharing books that have help him improvehis mindset and music recs that get him excited during cross training. He’s thoughtful, humble, and genuinely fun to learn from. Enjoy!

On this weeks bonus episode of Conversation Pace we check back in with Adrian Macdonald and hear all about his Western States experience, how he is recovering and his random early return to running because of an opportunity to run with donkeys!

If you didn't hear his pre-race thoughts check out Episode 43 first.

Adrian finished Western States in 20:14:25 in 35th place. While wildly impressive to gut out a 100 mile finish, this isn't the result Adrian had trained and hoped for.

Thank you for sharing your race recap with us about resilience, reflection, and what it takes to keep showing up, even when things go sideways

Adrian also shares thoughts on his Strava - you can find him here: https://www.strava.com/pros/8368561

Check out Adrian's YouTube recap: https://www.adrian.run/

Thank you again Adrian, for sharing your experiences, thoughts and running dreams with us!

Follow Adrian:

@macdonaldadrian

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Instagram: @front.range.elite

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