Author Archive | Angie Spencer

A Question About Heel Pain

Here is a question we received from a runner named Bill who is dealing with heel pain. I had an unpleasant bout of heel pain last summer when I ran the Juneau Marathon. When I got back home I was able to find a treatment that helped me to complete fix my heel pain (knock on wood) and I was able to run the Loch Ness Marathon without any issue. I’m happy to pass along what worked for me. Continue Reading →

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How To Avoid “Bonking” in a Race

Here’s an important question we received about bonking -that dreaded feeling when your body refuses to cooperate and no matter how much further you have to run your legs just feel like lead.

Hi Angie, My question is: Can you please recommend some tactics to deal with bonking at a race or even during a long run? I was lucky that Coach Athena’s training plan really worked for me at the Chicago marathon and I didn’t bonk a single moment. But I fear that I may run into a ‘wall’ in the future, as I have experienced during a couple of long training runs before, when I had to stop for a really long time before I could run again. Aside from repeating some personal mantras, what can one do to quickly get the legs moving again? Many thanks, Vicky

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Taking Action and Setting Big Goals in Running and Life!

The beginning of the year is definitely a great time to set aside space for self reflection, both on the year gone by and the year stretching ahead. This can help you stay the course or correct your course.

In this episode we want to offer you two simple but powerful tips for making 2019 an epic year. Plus, we are going to be sharing a lot of books with you. So get ready to channel your inner student!

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Year in Review: The Historic, Unbelievable, and Inspirational Running Stories of 2018


In this podcast episode we take a look back at the biggest stories in the running world from 2018. It was quite a year! And in this episode’s quick tip Angie shares two simple questions that can improve your training this year. Continue Reading →

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Finding Your “WHY” as a Long Distance Runner

Why do you run?  In this episode we talk about the importance of finding your “why” if you want be a long term runner and what listeners shared with us about what motivates them.

Plus we give you a quick run down of this year’s MTA Virtual Half Marathon.   And in the quick tip segment, Angie answers a question about how to implement treadmill running into your training.  Continue Reading →

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Tips for Runners in Their 60s

Masters runners now represent more than 50% of all marathon finishers. 

A person is actually considered a “masters runner” from the age of 40 on up so I’m now officially part of that classification.  

However, I would say that there are a number of physiological differences between a masters runner in their 40’s and one in their 60’s. 

Some races actually break down the masters category more with 50+ being grandmasters and 60+ as senior grandmasters.  There is a push to make another category called veteran grandmasters for ages 70+.  The questions that we’d like to tackle have to do with runners in their 60’s.  Continue Reading →

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Smart Pacing Strategies in the Marathon

In this episode we discuss smart pacing strategies with Coach Steve Waldon -one of our coaches here at MTA and a 3:30 pacer at the New York City Marathon. You will hear how to establish goals, the tricks to pacing (tools and tips), how to adjust mid-race, and how to get through the tough later miles! Continue Reading →

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Heart Rate Training and More with Dr. Phil Maffetone

When it comes to heart rate training perhaps you have heard of the Maffetone Method -which is a calculation that uses 180 minus your age to find your maximum aerobic function.

The genius of heart rate training is that it trains your body’s systems to tap into its fat stores for energy instead of primarily burning sugar.

That’s why we are excited to have Dr. Maffetone on the podcast to pick his brain about the MAF Method, inflammation, and the over-fat pandemic. Continue Reading →

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How Hiking Can Fit into Your Marathon Training

One of many hikes with the kids this summer.

For runners who also enjoy hiking it can be a challenge to know how hiking can fit into your marathon training plan without you feeling sore all the time or getting injured.

Hiking can be approached in so many different ways depending on the type of elevation, length of the hike, your pace, and how many rest breaks you take.

I personally feel that hiking can take the place of easy runs, be done on some cross training days (as long as you’re not neglecting strength work), and even be an occasional substitute for long runs. Continue Reading →

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The Importance of Electrolyte Replenishment

Let’s talk about electrolyte replenishment during long runs and races. As runners we all sweat to some degree. Amazingly, each person has around 100 sweat glands on a quarter sized area of your skin for a total of 2.6 million total sweat glands. The amount we sweat depends on our gender, fitness level, weather conditions, altitude, and a few other factors.

Our bodies are designed to effectively keep a stable body temperature which can present a challenge during prolonged running, especially in warm conditions. Continue Reading →

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