Welcome to 2026! In this first episode of the year, Coach JW, Alicia, and Coach Anne focus on "The Chassis and The Schedule".

We dive deep into why your bones might be a ticking time bomb and how to reverse issues like osteopenia through strength training and plyometrics—even if you are in your 70s.

We also debate "Super Shoes" (and why you shouldn't break them in), the benefits of barefoot lifting, and the pros and cons of training in the morning versus the evening.

In this episode:

• The Chassis: Why strength training is non-negotiable and how to "shock" your bones for density.
• The Gear: The debate on carbon-plated "Super Shoes" and why we lift weights barefoot.
• The Schedule: Managing cortisol, sleep, and why we take a hard stance against fasted training.
• Reflections: The team shares what running has given them in the past year.

Takeaways:

• Bone health is crucial for performance and training.
• Strength training should be included in every athlete's routine.
• Fitting training into a busy schedule is a common challenge.
• Community support enhances the running experience.
• Nutrition and hydration are key to performance.
• Training in the morning can improve sleep quality.
• Fasted workouts may not be beneficial for most athletes.
• It's important to train your gut for race day nutrition.
• Running can provide a sense of identity beyond just being a parent.
• Reflecting on personal growth through running is valuable.

Connect with Us:

If you have questions about your training, nutrition, or balancing the chaos, leave us a comment! We will be answering listener questions in future episodes.

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Chapters:(00:00) Intro: The Chassis and The Schedule

(02:50) Check-ins: Avoiding the "Stomach Bug" & Key West Training

(11:54) Bone Density: Osteopenia warnings & Box Drops

(14:52) Strength Training: Why 70-year-olds need to lift heavy

(35:47) Gear Talk: Super Shoes & "Adapting" vs. "Breaking In"

(43:33) Gym Tips: Why you should lift barefoot

(45:33) AM vs. PM Training: Cortisol and Sleep

(51:27) Nutrition: Why you should stop fasted training

(01:06:02) Question of the Week: What has running given you?