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You trained. You showed up. You crossed the finish line.

Now what?

For a lot of athletes, the end of a race doesn’t feel the way they expected. There’s pride, excitement… and sometimes an unexpected sense of emptiness. The structure is gone. The goal is gone. And the question becomes: what comes next?

In this episode of Triathlon 101, Coach Justin walks through what actually happens after your first triathlon—and how to approach your next steps with clarity instead of emotion.

This isn’t about immediately signing up for another race. It’s about understanding the post-race phase that most athletes skip—and why that mistake leads to burnout, frustration, and stalled progress.

You’ll learn:

• Why feeling “off” after race day is completely normal
• The difference between reacting vs. progressing
• How to evaluate your first race the right way
• The biggest mistake athletes make when choosing their next race
• Why longer and harder isn’t always better
• How to build a sustainable path forward in the sport

Whether your race went exactly as planned—or completely off the rails—this episode will help you take that experience and turn it into your next step forward.

Because the finish line isn’t the end… it’s the starting point.

Timestamps:

00:00 Introduction: What Comes After Your First Triathlon
03:00 The Emotional Aftermath of Race Day
06:30 The Most Important Question: Continue or Stop?
09:30 Reflect Before You React
12:30 Finish Line High vs. Finish Line Low
15:00 The Trap of Doing Too Much Too Soon
21:30 Why Bigger Isn’t Always Better
25:00 The Refinement → Progression Process
28:00 Recovery: Physical and Mental Reset
34:30 Training Must Fit Your Life
39:00 Your 3 Paths Forward as an Athlete
01:00:30 Long-Term Progression Strategy + Final Takeaways

🎧 Listen now and take control of what comes next in your journey.

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Send us Fan Mail

Most athletes think the key to improvement is simple: train more, push harder, and stack on more workouts.

But what if that’s exactly what’s holding you back?

In this episode of The Endurance Athlete Journey Podcast, we break down how to actually structure your training week so that your workouts build fitness—not fatigue. This is Part 3 of our training plan series, where we move beyond theory and into real-world execution.

We dive into how to take your weekly training volume and turn it into a plan that works with your life, not against it. Because the difference between progress and burnout isn’t how hard you train—it’s how you sequence, recover, and manage fatigue over time.

You’ll learn why many athletes feel like they’re getting slower despite training more, how poor workout sequencing sabotages performance, and why recovery is one of the most overlooked performance tools.

We also discuss:

• How to properly sequence workouts across the week
• Why fatigue is necessary—but must be managed
• The biggest mistake athletes make with easy days
• How to balance intensity, volume, and recovery
• Why generic training plans (and even AI) fall short without personalization

If you’ve ever felt stuck, constantly tired, or unsure why your training isn’t working—this episode will change how you approach your entire week.

Key Takeaways:

• Fatigue is required for adaptation—but unmanaged fatigue leads to breakdown
• Workouts cannot be evaluated in isolation—they must be viewed within the full week
• The goal is not to do more—it’s to sequence better
• Easy days are just as important as hard days—and most athletes get them wrong
• Poor recovery habits lead to the illusion of lost fitness
• Consistency—not intensity—is what drives long-term performance
• Training plans must adapt to your real-life schedule, not just ideal conditions
• There is more than one way to achieve a training goal—but not all methods carry the same risk
• Generic plans (and AI-generated plans) lack the ability to integrate life demands and individual nuance
• Strategic recovery (not just rest days) is a critical part of performance

Timestamps:

00:00 Why structuring your training week matters
00:36 The art of workout sequencing
01:31 Why AI training plans fall short
02:28 Managing volume, stress, and fatigue
04:18 Building your training week
10:13 Individualizing training and recovery
30:04 The big picture: fatigue vs performance
32:18 Why fatigue hides your fitness
36:25 The 80/20 method and intensity balance
43:02 Customizing training cycles beyond 7 days
75:01 Recovery, consistency, and long-term success
80:04 Wrap-up and next steps

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

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In this solo episode of the Endurance Athlete Journey Podcast, Katie shares an honest and detailed update from her marathon training block as she prepares for Grandma’s Marathon.

She walks through recent weeks of training, including challenging speed sessions, long-run workouts, strength work, and the reality of balancing fatigue, life, and consistency. From navigating tough workouts on low sleep to adapting pacing in warm conditions, this episode offers a real look at what marathon training actually feels like behind the scenes.

The second half of the episode dives deep into nutrition and fueling strategies. Katie breaks down how she approaches daily fueling, meal planning, and recovery—without falling into the “what I eat in a day” trap. She shares practical insights on:

• Fueling before, during, and after workouts
• Why under-fueling can impact sleep and recovery
• How to plan meals during busy weeks
• Long run fueling strategies and carb intake goals
• Listening to hunger cues and letting go of scale anxiety

Whether you’re training for a marathon or just trying to better support your endurance goals, this episode is packed with relatable experiences and practical takeaways to help you fuel smarter and train stronger.

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

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Building a training plan isn’t just about adding more miles each week.

In this episode, we break down one of the most misunderstood concepts in endurance training: how to build volume the right way — without burning out, breaking down, or blindly following rules that don’t apply to you.

We walk through how coaches actually think about progressing volume, why increasing intensity and volume at the same time is a common mistake, and how to structure your training in a way that your body can actually absorb.

You’ll also learn why there is no such thing as a “perfect” training plan — and what actually matters if you want to make consistent progress.

Whether you’re training for your first race or trying to take your performance to the next level, this episode will help you approach your training with more clarity and confidence.

What You’ll Learn in This Episode:

• How to safely build training volume over time
• Why you shouldn’t increase volume and intensity together
• The difference between weekly volume and individual workout progression
• How to structure training using step-wise or block-based approaches
• Why “one-size-fits-all” training plans don’t work
• How to adjust your training based on real life and recovery

Timestamps:

00:00 – Why Volume Matters in Your Training Plan
02:30 – Assessing Your Starting Point as an Athlete
05:00 – How to Progress Volume Safely (Step-by-Step)
08:15 – Setting Peak Volume and Planning Your Taper
12:00 – Adjusting Volume Based on Experience Level
15:00 – The Truth About the 10% Rule
18:40 – Managing Volume in Multi-Sport Training
22:50 – Why the 80/20 Rule Doesn’t Work for Everyone
27:00 – Using Feedback to Adjust Your Training Plan
32:00 – Data vs. Feel: How Coaches Actually Plan Training
36:20 – The Art vs. Science of Coaching
41:00 – Why Communication Matters in Training Success
44:00 – When (and How) to Pivot Your Plan
48:00 – Key Takeaways: Build Smarter, Not Just More

Key Takeaways:

• Progression should be gradual — not forced
• Your training plan must adapt to your life, not the other way around
• The best plan is the one you can consistently execute and recover from

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If You Enjoyed This Episode:

Please consider leaving a review and sharing this episode with another athlete who could benefit from it. Your support helps more athletes find the podcast.

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

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Triathlon 101 Series — Episode 7: The Mental Side of Your First Triathlon

Most athletes spend months preparing physically for their first triathlon—but completely overlook the mental side of race day.

And that’s where races fall apart.

In this episode of Triathlon 101, Coach Justin breaks down the mental challenges you’ll face before and during your first triathlon—and more importantly, how to manage them so you can execute your race with confidence.

This isn’t about motivation.
This is about understanding your thoughts, managing your emotions, and staying in control when things start to feel uncertain.

You’ll learn:

• Why race day nerves are normal (and actually useful)
• The 3 key moments where mental struggles show up most
• A simple framework to break negative thought loops: Acknowledge → Anchor → Execute
• How to avoid the comparison trap during your race
• Why confidence is not a feeling—and how to build it
• How to define success beyond pace, power, and finish time

If you’re training for your first triathlon, this episode will help you show up prepared—not just physically, but mentally.

Timestamps:
00:00 – Why Your First Triathlon Falls Apart
01:03 – Why Fitness Isn’t the Problem
03:02 – When Mental Struggles Show Up
06:03 – The Night Before the Race
09:03 – Race Morning Nerves
15:03 – The Acknowledge → Anchor → Execute Framework
22:03 – Using Training as Your Anchor
27:03 – Focus Only on What’s in Front of You
31:03 – The Comparison Trap
39:03 – Why Confidence Isn’t a Feeling
48:03 – Defining Success Beyond Metrics
57:03 – When Things Start to Feel Off
1:01:03 – Breaking the Race Into Segments
1:02:03 – Final Takeaways and Race-Day Mindset

🎯 Ready for more guidance?
Explore coaching and resources at Tabula Rasa Racing:
👉 https://tabularasaracing.com

🎧 Listen to more episodes:
The Endurance Athlete Journey Podcast is available on Spotify, Apple Podcasts, and more.

If this episode helped you, share it with someone preparing for their first race—and leave a review to help more athletes find it.

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

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Most athletes think building a training plan starts with workouts.

It doesn’t.

In this episode, we break down what actually needs to happen before a single workout is written—the foundational decisions that determine whether your plan will work… or fall apart within weeks.

This is the first part of a 3-part series on training plan creation, where we walk through the exact framework we use as coaches to build sustainable, effective plans for endurance athletes.

In Part 1, we focus on the foundation:

The questions every coach should ask before building a plan
Why your available time is often misunderstood (and overestimated)
How injury history shapes your entire training approach
The difference between time availability vs. training capacity
Why recovery, mobility, and fueling must be accounted for upfront
The role of motivation—and why “surface-level goals” often fail

If you’ve ever:

Struggled to stick to a training plan
Felt like your plan didn’t fit your life
Or found yourself constantly adjusting or restarting

This episode will show you why—and how to fix it.

Because the reality is:

Most training plans don’t fail because of bad workouts.
They fail because the foundation was never built correctly.

📊 This is Part 1 of a 3-Part Series:

• Part 1: Building the Foundation (this episode)
• Part 2: How to Set Weekly Training Volume
• Part 3: How to Structure Your Training Week

Timestamps:
00:00 – Training Plan Series Overview (Start Here)
02:15 – Why Your “Why” Matters More Than Your Workouts
04:15 – The Questions Coaches Ask Before Building a Plan
08:45 – Athlete Background: Experience, Injuries, and Lifestyle
10:50 – Understanding Weekly Volume and Intensity
13:05 – How Sport Type Impacts Training Approach (Running vs Triathlon)
15:40 – The Truth About the 10% Rule and Recovery Limits
18:15 – Adjusting Training Based on Feedback and Real Life
22:35 – Why Subjective Feedback Matters More Than You Think
27:15 – When (and How) to Progress Training Volume Safely
33:15 – Managing Training Load to Avoid Injury
37:40 – Recovery Isn’t Optional: Building It Into the Plan
42:00 – Balancing Stress Across Multiple Disciplines
46:30 – From Foundation to Structure: Mapping Your Training Plan
49:35 – Building a Macro Plan: Peak Volume and Taper Strategy

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For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

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In this episode of my Road to Grandma's Marathon series, Katie is sharing a real, unfiltered look at the past couple weeks of training—high mileage, tough workouts, and the reality of balancing running with work, parenting, and unpredictable conditions.

From squeezing in treadmill workouts between calls to navigating spring break schedule changes, this was a week that required a lot of flexibility. Katie breaks down what worked, what didn’t, and how outside stress, heat, and fatigue can impact performance more than we sometimes expect.

Katie also recaps a challenging half marathon that didn’t go as planned—between unseasonably hot weather, a hilly course, and race-day decisions, it ended up being more of a learning experience than a confidence boost. Katie talks about how to interpret those kinds of races, what they actually mean for fitness, and how to move forward without spiraling.

During the second half of the episode, Katie dives into her marathon journey so far. This includes a total of 10 marathons. Katie provides details of each as well as what went well and not so well and learning lessons from each.

Plus, she dives into:

• Adjusting training when life gets busy
• Knowing when to push vs. when to back off
• Fueling during workouts for better recovery
• Adding plyometrics, strength work, and heat training
• Building volume strategically (even when the week isn’t ideal)

If you’ve ever had a week where training didn’t go perfectly—or a race that left you questioning everything—this episode is for you.

Key Takeaways

• Not every week will go as planned—and that’s normal
• Heat, stress, and life load can significantly impact performance
• One race doesn’t define your fitness
• Fueling during workouts can improve both performance and recovery
• Flexibility and consistency matter more than perfection
• Marathons are a journey within themselves and mastering the marathon is not completed with just one marathon

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com

Send us Fan Mail

Endurance training requires commitment, structure, and consistency.
But what often gets overlooked is the cost outside of training.

In this Coach’s Corner episode, we step away from workouts and performance metrics to talk about something every endurance athlete experiences—but rarely addresses directly: the impact training has on relationships, family, and daily life.

From long training hours and accumulated fatigue to shifting priorities and communication breakdowns, endurance sports can create tension if they’re not managed intentionally.

This conversation is not about eliminating those challenges—it’s about recognizing them and learning how to navigate them without sacrificing the people and relationships that matter most.

If you’re pursuing big goals while trying to balance work, family, and life, this episode will help you take a step back and evaluate how everything fits together.

Topics Covered:

• The time demands of endurance training
• How training affects relationships and family life
• The role of communication and shared expectations
• Balancing personal goals with real-life responsibilities
• When training starts to take more than it gives

If this episode resonates, share it with someone who understands the balance you’re trying to manage.

Timestamps:

00:11 – Introduction: Training and relationships
02:07 – Type A athletes and relationship challenges
04:14 – Training focus vs home life
06:41 – Long training hours and recovery impact
08:56 – Planning training around relationship needs

11:07 – Involving your partner in decisions
13:03 – Communicating expectations and sacrifices
16:19 – Managing training load with family commitments

19:38 – Mental health and household dynamics
22:42 – The role of vulnerability and honest conversations
27:13 – When training becomes unsustainable

30:31 – Parenting and prioritizing quality time
34:37 – Financial and logistical challenges
39:58 – Supporting your family during race season

43:44 – Recognizing stress and overtraining signals
47:27 – Turning races into shared experiences
50:45 – Adjusting race schedules for better balance

55:23 – Training as life vs life supporting training
1:00:49 – Self-awareness: monitoring stress and mood
1:05:03 – Final thoughts: your journey impacts others

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → theenduranceathletejourney@gmail.com