Running is a gloriously democratic and accessible sport. All you need is a pair of shoes and the will to start moving your legs. It's so seemingly simple, that you may never think to figure out how you might get better at it — you just follow what your peers may be doing (who may not know anything more than you do), or pick up tips that percolate through social media (which may not be accurate), or 100% wing it, just vaguely trying to get a little faster each time you run.

My guest says that, rather than taking a willy-nilly approach to your recreational running, you can greatly improve your performance by learning from the professionals who actually run for a living.

His name is Matt Fitzgerald and he's a sports writer, a running coach, and the co-author of Run Like a Pro (Even If You're Slow): Elite Tools and Tips for Runners at Every Level. Today on the show Matt translates the best practices of elite runners into tactics the amateur can incorporate into their training, beginning with why you need to follow a well-programmed running plan, how to find the sweet spot for your running volume — including why you actually should concentrate more on the amount of time you run rather than the miles — and the number of hours Matt recommends trying to work up to running each week if you'd like to really see what you can do as a runner. We then discuss the ratio of low intensity to high intensity workouts you should be doing, the surprisingly small emphasis pros put on running form, what the pros know about what works best for recovery, and the edge you can get through cross-training. We end our conversation with the difference in mindset that marks elite runners, including how they're probably better quitters than you are.

#787: Run Like a Pro Even If You're Slow

Published August 27, 2022 — British travel writer Dan Richards describes his hike to the remote post in Washington's North Cascades where Jack Kerouac spent two months as a fire lookout. Then author and naturalist Terry Tempest Williams describes how the processes of erosion define the Utah desert landscape she calls home, and how understanding them can provide a helpful perspective on our civic and social territory, as well as our physical. And photographer and guidebook writer Becky Lomax shares more of her favorite experiences in America's national parks.

For more information on Travel with Rick Steves — including episode descriptions, program archives, and related details — visit www.ricksteves.com.

579a Kerouac’s Firewatch; Erosion; USA National Parks

Published September 10, 2022 — Humorist Maeve Higgins recommends places to visit in her home turf of Ireland's County Cork. Then tour guides from southwest England share their expert advice on where best to enjoy the coastal beauty of Cornwall and Devon — and the tourist traps to avoid. And guides from Scotland describe what makes Glasgow such a cool city to explore.

For more information on Travel with Rick Steves — including episode descriptions, program archives and related details — visit www.ricksteves.com.

688 Maeve Higgins’ County Cork; Southwest England; Glasgow Cool

After Peter Parker's death at the "Dying Wish" storyline's climax in The Amazing Spider-Man #700, Otto Octavius (Doctor Octopus) has implanted his mind into Peter's body, determined to prove himself the "Superior" Spider-Man by being both a better superhero and person than Parker ever could be! Let's dive deep into the web of the Spider-verse to learn his history!

Additional research & writing by Diego Nunez - https://twitter.com/Blackcrow521 

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Thanks for showing up to class today. Class is dismissed!

429: Superior Spider Man

Steve Kerr - postgame (10/11/22)

Pat Spencer - postgame (10/11/22)

They call Sam Mangwana "Le Pigeon Voyageur" - a roaming pigeon. He could also be called a rolling stone because wherever he lays his microphone is his home. In this episode, we behold the amazing return of rumba's living legend - Sam Mangwana. Produced by Georges Collinet.

APWW #863

Sam Mangwana - Le Pigeon Voyageur

Come see Al Franken live! Get tickets to The Only Former U.S. Senator on Tour Tour here: https://alfranken.com/appearances The I'm Coming Everywhere Tour continues in 2023 and it's going international! Use code: TOMMY for the pre-sale that starts on 10/26 at 8am PT. Go to https://tomsegura.com/tour for full dates and tickets! SPONSORS:- Go to https://Saatva.com/theshit to get $200 off ANY mattress of your choice. WHAT'S UP CHOMOS!! On this week's YMH, Tom Segura and Christina P discuss the Terminator movies, Arnold Schwarzenegger, and take a look at one of their favorite recent TikTok cool guys, as well as some high and tight fan tattoos.Al Franken is a comedian, politician, media personality, and author. He shares some of his wildest stories from his time on Saturday Night Live including working with Michael Jordan and Steven Seagal when they hosted. Al also shares his opinions on Donald Trump, Ted Cruz, and gives insight on working in the U.S. Senate. And, Al has a special talent of drawing the 50 states from memory, which he does flawlessly for the Main Mommies. https://tomsegura.com/tourhttps://christinaponline.com/tour-dateshttps://store.ymhstudios.com/https://www.reddit.com/r/yourmomshousepodcast

679 - Al Franken - Your Mom's House with Christina P and Tom Segura

Pull your jeans up, it's another episode of Your Mom's House! This week, Tom Segura and Christina P sit down with Formula One driver Daniel Ricciardo to discuss how drivers stay in shape, racing around the world, circuit preferences, what it feels like to drive F1, and what to do if you have to brown while you're racing.   Kevin Nealon joins the Main Mommies to discuss his new book of caricatures "I Exaggerate: My Brushes with Fame," how Kevin would draw Tom, his memories with Garry Shandling, Tom Petty, and Robin Williams, plastic surgery, and much more! Todd and Christine show Kevin the video of the homeless Aussie encounter on the bus, our cool guy looking for love on TikTok, and a girl with hairy armpits looking for someone to "explore the wilderness." https://tomsegura.com/tourhttps://christinaponline.com/tour-dateshttps://store.ymhstudios.com/https://www.reddit.com/r/yourmomshousepodcast

680 - Kevin Nealon & Daniel Ricciardo - Your Mom's House with Christina P and Tom Segura

Wolfie Asks Phillies Fans What They’d Do to See Team Win World Series – The Howard Stern Show

I really think you'll all enjoy this interview. A lot has happened since we last had this opportunity, and we talk about it all. And yes, even the Blizzard stuff you have questions about. Enjoy! And make sure you nab Auroboros: Coils of the Serpent on pre-order at Amazon today! Out on the 15th of Nov.

SPECIAL: An conversation with Chris Metzen

Scott Johnson 24