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Summary:

In Episode 58 of The Endurance Athlete Journey Podcast, Coach Justin and Coach Katie kick off the new year with a deep dive into goal setting for endurance athletes. They explore how to create meaningful, realistic, and trackable goals that go beyond race results, emphasizing the importance of process-oriented habits like recovery, nutrition, mobility, and consistency. Drawing from their own experiences and coaching philosophies, they discuss how to balance performance goals with lifestyle demands, why goals should evolve throughout the season, and how small, often-overlooked details can be the difference between stagnation and long-term progress. This episode offers practical insight to help athletes set goals they can actually sustain—and enjoy—throughout the year.

Key Takeaways from the Episode

• Goals should include both quantitative (performance-based) and qualitative (process-based) elements
• Outcome goals alone can lead to disappointment; process goals build consistency and resilience
• Realistic goal setting requires an honest look at time availability, life demands, and recovery
• Goals should be reassessed and adjusted as training progresses—up or down as needed
• Small habits like mobility, self-care, hydration, and fueling often limit progress more than training volume
• Treat recovery and self-care like workouts by scheduling and tracking them
• SMART goals help turn big ambitions into actionable, measurable steps
• Enjoying the journey—not just the outcome—is key to long-term athletic growth

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com

Send us a text

Summary:
In this Year in Review episode of The Endurance Athlete Journey Podcast, Coach Justin and Coach Katie reflect on their 2025 seasons, sharing honest insights into training volume, race performances, injuries, recovery, and lessons learned along the way. They break down personal stats, highlight key wins and challenges, and discuss how consistency, smart adjustments, and mindset shaped their year as both athletes and coaches. The episode also celebrates the podcast’s first year, offers a behind-the-scenes look at its growth, and looks ahead to 2026 goals—including upcoming races, training focus areas, and new content ideas—making this a valuable and relatable listen for endurance athletes planning their own year ahead.

Takeaways:

• 2025 was a year of consistency, learning, and adaptation for both coaches, with strong training volume but necessary adjustments due to life, health, and injury.
• Coach Katie logged over 2,300 miles of running, emphasizing consistency and speed development after her spring marathon, which she believes will pay off in future marathon performance.
• Marathon success isn’t just about mileage—sleep, stress management, fueling, and mental pressure played a major role in race-day outcomes.
• Post-marathon recovery can be unpredictable; illness, fatigue, and life events can delay a return to training even when fitness is high.
• Speed-focused training and shorter races can be a powerful way to build long-term endurance performance and prevent burnout.
• Coach Justin completed nearly 700 hours of training across swim, bike, run, and strength, highlighting the demands of triathlon training.
• Strength training made up a significant portion of Justin’s year and contributed to improved durability, bike power, and run resilience.
• Gravel cycling proved to be a valuable cross-training tool, improving bike handling, strength, and confidence while reducing mental burnout.
• The run-walk method can be an effective and ego-free strategy for maintaining consistency, managing injuries, and improving long-distance performance.
• Swimming progress came from improved muscular endurance and consistency rather than raw speed, with plans to focus on speed development in 2026.
• Both coaches emphasized the importance of reflection—tracking data, reviewing training honestly, and learning from setbacks.
• Looking ahead to 2026, the focus will be on smarter race preparation, better sleep and recovery strategies, and sharing more behind-the-scenes training content with listeners.
• The podcast’s first year was driven by passion rather than monetization, with a strong emphasis on community, education, and athlete support.

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com

Send us a text

Summary:

In this episode of The Endurance Athlete Journey Podcast, we dive into how endurance athletes can strategically set their race calendar for the season ahead. We discuss the importance of choosing races that align with your goals, fitness level, and life demands, rather than overloading your schedule. You’ll learn how to balance “A,” “B,” and “C” races, why more races don’t always mean better results, and how proper planning supports consistent training, recovery, and long-term performance. Whether you’re a runner or triathlete, this episode will help you build a race calendar that sets you up for success instead of burnout.

Takeaways:

• Setting your race calendar should start with your overall goals, not the number of races you want to do
• Athletes often over-schedule races, which can limit fitness development and increase burnout
• Choosing races should account for life stress, time availability, and recovery capacity, not just motivation
• Using A, B, and C race categories helps prioritize training focus and manage expectations
• An “A race” should anchor the season and guide the structure of the training plan
• B and C races can be used as training opportunities, not peak performances
• Racing too frequently can interrupt consistent training and long-term progress
• The race calendar should allow adequate build phases, recovery periods, and mental breaks
• Choosing not to race because of fear of failure could cause you to miss out on physical, mental, emotional, and spiritual growth opportunities.
• Flexibility is important — race plans may need to change as fitness, health, or life circumstances change
• A well-planned race calendar supports consistency, confidence, and sustainable performance

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com

Send us a text

Keywords: metabolic efficiency, metabolic flexibility, endurance training, nutrition, training strategies, aerobic capacity, lactate threshold, fasted training, strength training, endurance athlete

Takeaways

• Metabolic efficiency is the ability to burn fat at higher intensities.
• Metabolic flexibility allows fluid/easy switching between fat and carbohydrate burning as needed during exercise.
• Base building through easy and steady state miles is crucial for metabolic efficiency.
• Training peaks can help track fat and carbohydrate expenditure during workouts.
• Zone three training can be beneficial for endurance athletes.
• Fasted training should be approached with caution and is more suitable for advanced athletes.
• Strength training enhances fatigue resistance and metabolic efficiency.
• Progressive workouts help maintain pace and improve metabolic flexibility.
• Lactate threshold training is essential for clearing lactate and improving performance.
• Building a strong aerobic base takes time and patience.

Summary
In this episode of the Endurance Athlete Journey podcast, Coaches Justin and Katie delve into the concepts of metabolic efficiency and flexibility, exploring their significance in endurance training. The discussion is divided into two parts: the first focuses on nutrition and the second on training strategies. Key insights include the importance of base building, the role of strength training, and the benefits of progressive workouts. The coaches emphasize the need for patience and a solid foundation before implementing advanced strategies like fasted training and lactate threshold workouts.

Sound Bites

• "Training peaks can help track fat expenditure."
• "Building a strong aerobic base takes time."
• "Progressive workouts help maintain pace."

Chapters
00:00 Recognizing Red Flags in Training and Nutrition

15:01 Building Aerobic Base and Training Strategies

24:28 Understanding Fasted and Low Glycogen Runs

34:18 Incorporating Strength Training for Endurance

41:47 Lactate Threshold and Metabolic Flexibility

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com

Send us a text

Summary:

In this final recap of Ironman Florida 70.3, Coach Justin reflects on his 16-week journey preparing for and completing the race on December 14, 2025. Despite battling a significant injury and overcoming mental and physical hurdles, Justin shares insights into his training metrics, race day experiences, and personal challenges. He highlights the importance of perseverance, faith, and the support of family, friends, and teammates. This emotional journey showcases not only the highs and lows of endurance sports but also the transformative power of commitment and resilience. Subscribe for more training tips, race stories, and inspiration!

Coach Justin hosted his race report and all of the Ironman Florida 70.3 related content on the Tabula Rasa Racing website. The link to the Ironman Florida 70.3 content is below. Here you will find all of the weekly videos, weekly training summary graphics, and the weekly training plan (pdf) he followed for this preparation for the race. The race report is included in pdf download section of the page.

https://tabularasaracing.com/ironman-florida-70-3

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com

Send us a text

Summary:

Join Coaches Justin and Katie on this episode of the Endurance Athlete Journey Podcast as they dive into the concepts of metabolic efficiency and metabolic flexibility. In the first part of this two-part series, Katie leads a comprehensive discussion on the nutritional strategies behind improving the body's ability to burn fat and switch between fuel sources. The conversation covers the science behind

• Fat and carbohydrate utilization
• Benefits and limitations of being fat-adapted for endurance athletes
• Importance of balancing performance with overall health
• Explore practical approaches to fueling
• Impacts of different dietary strategies on training
• Key signs to look for when assessing your own metabolic adaptations.

Whether you're an endurance athlete preparing for a long-distance event or simply curious about optimizing your performance through nutrition, this episode offers valuable insights and actionable tips. Tune in for expert advice, real-world experiences, and a preview of the next episode focused on training strategies for metabolic health.

Additional References:

Louise Burke research on race walkers: https://pmc.ncbi.nlm.nih.gov/articles/PMC5407976/

Low carbohydrate, high fat ketogenic diets on the exercise crossover point and glucose homeostasis. https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2023.1150265/full

The Endurance Athlete Journey Podcast Episode 25: Periodizing Your Nutrition for Race Day Success: https://www.buzzsprout.com/2450527/episodes/17901870

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com

Send us a text

Summary:

In this episode of the The Endurance Athlete's Journey, Coach Justin takes listeners behind the scenes of his final preparations for Ironman Florida 70.3 in Haines City. He candidly discusses the physical and mental challenges of race week, including managing a lingering posterior tibia tendonitis injury, adapting his training during taper, and drawing strength from his faith and family support. Justin shares insights from swim and bike course previews, race-day strategies, and the value of trusting the process after a year-long commitment to training. He reflects on the importance of community and the motivation he receives from listeners, and invites those interested in coaching or connecting to reach out as he looks ahead to the next season.

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com

Send us a text

Keywords: running, pregnancy, coaching, athlete stories, nutrition, postpartum, fertility, training, women in sports, endurance athletes

Takeaways

• Jen Fishman shares her journey as a runner and coach.
• Running experiences can vary greatly during pregnancy.
• The importance of a supportive coach-athlete relationship.
• Women often face unique challenges in sports and coaching.
• Pregnancy can impact running performance and training.
• Nutrition is crucial during pregnancy for both mother and baby.
• Stress can affect a woman's ability to conceive and train.
• Postpartum recovery requires patience and understanding.
• Listening to your body is essential during pregnancy and postpartum.
• Community support is vital for athletes navigating pregnancy.

Summary

In this episode of the Endurance Athlete Journey podcast, Coach Justin and Coach Katie sit down with Jen Fishman, a running coach and athlete, to discuss her experiences with running through pregnancy. Jen shares her journey from being a non-athletic child to becoming a competitive runner and coach. The conversation delves into the challenges and joys of running during pregnancy, the importance of nutrition, and the impact of stress on fertility and training. They also touch on postpartum recovery and the unique experiences women face in the world of athletics. This episode aims to provide insights and support for athletes navigating the complexities of pregnancy and motherhood.

Chapters
00:00 Introduction to Jen Fishman's Journey

01:27 Jen's Running Background and Early Experiences

06:23 Navigating College Running and Coaching Dynamics

14:01 Transitioning Back to Running as an Adult

16:24 Experiences of Running During Pregnancy

21:50 Challenges of Pregnancy and Fertility

30:45 The Impact of Stress on Training and Pregnancy

37:28 Advice for Pregnant Runners and Coaching Considerations

46:14 Coaching During Pregnancy: A Unique Perspective

48:43 The Importance of Communication in Coaching

50:45 Maintaining Fitness During Pregnancy

53:38 Nutrition Needs for Pregnant Athletes

58:40 Adjusting Training Routines During Pregnancy

01:05:49 Sleep Challenges and Recovery in Pregnancy

01:11:35 Postpartum Considerations for Athletes

If you are interested in learning more about Jen as a running coach you can check out her profile on Team RunRun at this link: https://teamrunrun.com/coach/jen-fishman-fort-collins-running-coach/

She is also on Instagram @run.fish.run

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com