The Middle Miles

Staying Injury Free during Build and Peak Weeks

25 Mar 2026

Contributed by Lukas

The build and peak phases of training are where a lot of fitness gains happen, but unfortunately, those phases are where a lot of injuries happen. In ...

How To Manage Training Disruptions

12 Mar 2026

Contributed by Lukas

A couple of weeks ago, a blizzard basically brought New England to a standstill, and Cape Cod was hit even harder- no power and heat for three days.  ...

Yes, You Can Do An Ironman

02 Mar 2026

Contributed by Lukas

This episode is for anyone who thinks an Ironman is only for elites or people with unlimited time. We are here to debunk that myth and show you how yo...

Does Belief Drive Performance?

13 Feb 2026

Contributed by Lukas

We have always said that belief + patience + consistency = success.  But we wanted to dive a little more into the idea of "belief."  Is it as simple...

The Thing About Running- Part 2

23 Jan 2026

Contributed by Lukas

We are BACK with part 2 of our run podcast, or as we like to call it "Running is simple but we complicate it."  In this episode, we talk about run fo...

Set Yourself Up for Success in 2026

06 Jan 2026

Contributed by Lukas

Welcome to Season 5 of the IRaceLikeAGirl podcast and Happy New Year! Thank you for listening, messaging us, and sharing the love for this podcast.  ...

The Thing About Running (Part 1)

24 Dec 2025

Contributed by Lukas

The thing about running is.... it's easy, but we make it complicated.  In part 1 of a 2 part episode, Angela and Amy discuss WHY we overcomplicate ru...

The Thing About Swimming...

12 Dec 2025

Contributed by Lukas

The thing about swimming is... that it's complicated.  There is a complexity to swimming that can cause many swimmers to overthink their swim form an...

Dede Griesbauer: Conversations about retirement and what comes next

02 Dec 2025

Contributed by Lukas

We are so excited to welcome back professional triathlete Dede Griesbauer, who just raced her last pro race at Ironman Arizona at the age of 55.  Ded...

Are You a Happy Clam or a Sitting Duck?

20 Nov 2025

Contributed by Lukas

Should your off season and early base building season be structured or totally free...or a mix of both?  In this episode, Angela and Amy compare wher...

Marbella 70.3 Worlds Race Recap with Emmeline Watson

12 Nov 2025

Contributed by Lukas

A broken derailleur, cold water, an insane bike course, porto potty shenanigans, olive trees for miles, and 6000 athletes over two days of racing- Mar...

3rd in the World! World Triathlon Race Recap with Suzanne Wise

07 Nov 2025

Contributed by Lukas

81 years young and 3rd in the World for Short Course Triathlon!  In this episode, we interview Suzanne Wise, a teammate and now World Ranked triathle...

"Off" Season- Just Turn Down the Volume

30 Oct 2025

Contributed by Lukas

What exactly is the "off" season, what are its goals, and how long does it last?  Sometimes it's hard to take a break from training, but in this epis...

Kona Ironman World Champs Race Recap with Lindsay Long

15 Oct 2025

Contributed by Lukas

The 2025 Ironman World Championship in Kona proved to be a day of survival of the fittest... or perhaps who was most able to handle the heat and condi...

The health care challenges of the female athlete

09 Oct 2025

Contributed by Lukas

Why is it so challenging to be an older female endurance athlete and navigate the conventional health care system? In this episode, Angela and Amy sha...

Be Curious in Your Training

02 Oct 2025

Contributed by Lukas

One of the character traits that elite athletes have is an insatiable curiosity to learn, grow, improve, and keep their training interesting.  Today ...

Motivation in the *Dark* Months

17 Sep 2025

Contributed by Lukas

September and October can be strange months for athletes.  Some have finished their race season and are taking an early off season, while others stil...

Boston Qualified! 10 Loop Marathon Race Recap

10 Sep 2025

Contributed by Lukas

What does it really take to qualify for the Boston Marathon? Grit? Speed? A fast course? How about… running the same loop ten times in a row? This p...

Your Ironman Questions Answered (Part 2)

04 Sep 2025

Contributed by Lukas

What does it take to not only complete an Ironman, but also to have the best day possible out there on the race course?  In this podcast, we answer a...

Managing and Embracing Race Expectations

27 Aug 2025

Contributed by Lukas

There is no guarantee on race day.  Anything can happen, no matter how perfect or imperfect your build was. In fact, one of our favorite race mantras...

Shift Happens

20 Aug 2025

Contributed by Lukas

In triathlon, transitions are part of the race. They can feel frantic or smooth, fast or slow. And in life, transitions can often feel the same way. S...

Stay in the Now to Become A Better Athlete

07 Aug 2025

Contributed by Lukas

In a world full of multi-tasking, deadlines, planning, and time constraints, it can be challenging to stay present and focused on the task at hand.  ...

Race Tips for Ironman Lake Placid

15 Jul 2025

Contributed by Lukas

Just in time for Ironman Lake Placid, we bring you a quick and dirty course recon with our tips and tricks for racing this iconic Ironman.  From wher...

Challenge Roth Race Recap!

07 Jul 2025

Contributed by Lukas

A race recap of epic proportions for an epic race!  Challenge Roth lived up to the hype and then some.  In this podcast, Amy and Angela sit down the...

Are You Ready for a Full Ironman/140.6? (Part 1 in our Ironman Series)

25 Jun 2025

Contributed by Lukas

In honor of this podcast traveling to Germany for Challenge Roth, we decided to answer your questions on "all things 140.6." And we got so many questi...

Get Your A$$ Handed to You

18 Jun 2025

Contributed by Lukas

This episode focuses on what happens outside of the comfort zone when you CHOOSE to do the hard thing.  Whether that's a workout, a race, or a new ex...

Zoom Out: The Power of Perspective

11 Jun 2025

Contributed by Lukas

In this week's episode, we focus on finding the balance between wanting to perform and do our best AND trying not to sweat the small stuff.  Sometime...

Unbound 350XL Podium Finisher Sarah Didier

03 Jun 2025

Contributed by Lukas

We sat down with coach, athlete, and teammate Sarah Didier, fresh off a massive ride at the UNBOUND 350XL, where she battled the Flint Hills, sleep de...

Stay Injury Free During Race Season w/ Christine Saleeba, DPT

28 May 2025

Contributed by Lukas

Training during race season often means longer workouts, more volume, and sometimes more speedwork, as athletes try to find peak fitness for their "A"...

Takeaways from a DNF: Ironman Lanzarote

21 May 2025

Contributed by Lukas

A DNF (did not finish)— three letters that can feel like a gut punch to any athlete. Whether you're a seasoned triathlete or toeing the start line f...

Gulf Coast 70.3 Race Recap

13 May 2025

Contributed by Lukas

Cancelled swim, high wind warnings, rain, and a tornado warning that shut down the race completely for those who had't finished (which was a lot of pe...

Learn to Love the Swim

07 May 2025

Contributed by Lukas

This is the episode you were waiting for! The third part in our "Learn to Love Series" with Guest host Lindsay Long.  The swim portion of of tri trai...

Are You Race Ready?

30 Apr 2025

Contributed by Lukas

What is the first thing you think of when you are asked- "Are You Race Ready?" For Angela, it's all about organization and equipment.  For Amy, it's ...

2025 Boston Marathon Race Recap

23 Apr 2025

Contributed by Lukas

"Right on Hereford, left on Boylston." To those who have run Boston, or are hoping to run Boston one day, that phrase can give you goosebumps AND the ...

Redefining Your Personal Best (PB)

16 Apr 2025

Contributed by Lukas

Athletes often use the terms PR and PB interchangeably- personal record versus personal best.  But do they really mean the same thing?  In this epis...

Athlete Nutrition Myths- with Laura Moretti Reece, RD

31 Mar 2025

Contributed by Lukas

Special Guest Laura Moretti Reece, RD is back and this time, she is setting the record straight on athlete nutrition. What is myth, what is fact and w...

Learn to Love the Run

25 Mar 2025

Contributed by Lukas

Next up in our "Learn to Love" series- the run.  Are you someone who spends your triathlon looking forward to the run, or resigned to it? Have you be...

Learn to Love the Bike

17 Mar 2025

Contributed by Lukas

Which of the three triathlon disciplines is your favorite to train and race?  What about your least favorite?  In this three part series, we will ad...

Connection or Comparison: The Art of Building Female Friendships

04 Mar 2025

Contributed by Lukas

Have you ever felt like you have trouble buidling friendships with other women?  Or perhaps you feel like some women don't connect with you or unders...

Be Honest About The Basics

25 Feb 2025

Contributed by Lukas

It's that time of year!  Training is ramping up, with some athletes deep into a race build for early season races.  You buy new gear, dream of PRs, ...

Step Out of Your Comfort Zone

18 Feb 2025

Contributed by Lukas

We all know that growth happens outside the comfort zone or that the "magic" happens outside the comfort zone. And we athletes might feel like we have...

The Alchemy of Gratitude

11 Feb 2025

Contributed by Lukas

It's easy to be grateful when life is going your way, but is it possible to be grateful in the moment for life's challenges?  In this podcast, we dis...

The Impact of Body Image (Part 2)

04 Feb 2025

Contributed by Lukas

We are back with Part 2 of our body image podcast. We start with the pressure of appearance in professional sports and then move into understanding th...

The Impact of Body Image (Part 1)

28 Jan 2025

Contributed by Lukas

In this episode, we have an open and honest conversation on body image and sport. This episode was so long (and we could have kept going), that we are...

Are You a Lone Wolf?

21 Jan 2025

Contributed by Lukas

In this episode, we explore the idea of being a lone wolf- whether that means training alone, or if you are single, or if you feel like you are alone ...

Sex, Libido, and The Athlete

13 Jan 2025

Contributed by Lukas

Season 4 of the IRLAG podcast is starting out with a bang (pun intended)!  How does being an athlete affect sex and libido? Does it differ by gender ...

Did You Get Where You Needed to Go?

27 Dec 2024

Contributed by Lukas

In our last episode of 2024, we ask the not-so-simple question of "Did You Get Where You Needed to Go?" Perhaps it wasn't where you wanted to end up, ...

Neuroplastic Pain and Chronic Pain in Athletes w/ Daniella Deutsch

17 Dec 2024

Contributed by Lukas

What happens when pain and injury become chronic? When the structural issues have healed and when doctors and PTs can't find anything else wrong, yet ...

The December Dilemma

09 Dec 2024

Contributed by Lukas

December is a strange month in the athlete universe.  Most athletes have come off a rest block or are about to take one; the days are almost at their...

An Almost Race Recap: Ironman Cozumel

26 Nov 2024

Contributed by Lukas

Angela and Lindsay Long (coach and athlete of Angela's) join Amy for a race recap of Ironman Cozumel.  And although there is talk of the gorgeous swi...

Defying Limits: 80 year old triathlete Suzanne Dyer Wise

18 Nov 2024

Contributed by Lukas

In this inspiring episode, we sit down with Suzanne Dyer Wise an 80-year-old triathlete whose journey redefines age, endurance, and the human spirit. ...

Time and Money Savers: Best Bang For Your Training Buck

11 Nov 2024

Contributed by Lukas

The end of the season is a good time to think about what worked and did not work, in terms of training, racing, and then budgeting for all of that tra...

The Norseman Triathlon w/ Frankie Forzoni

04 Nov 2024

Contributed by Lukas

The tag line of the Norseman Triathlon is "This Race is Not For You." The Norseman is a full distance triathlon in Norway comprised of a freezing cold...

Let's Hear It for the Boys! (Kona Boys)

28 Oct 2024

Contributed by Lukas

This past weekend, it was the men's turn to have their World Championship at Kona, and Angela was there for the race week build and for race day! She ...

Reframing and Renaming the "Off Season"

21 Oct 2024

Contributed by Lukas

The off season can be a tricky time for an athlete. In fact, we don't even love the phrase "off season", so we came up with a NEW name halfway through...

Overcoming A Chronic Injury and Finding A Surprising Way Out- Amy's 18 Month (!!) Journey

07 Oct 2024

Contributed by Lukas

What happens when an injury becomes chronic and the way out is not what you envisioned? This is not just an episode about recovering from an injury (o...

Ironman Chattanooga Race Recap

01 Oct 2024

Contributed by Lukas

It was a great day for Angela Naeth at Ironman Chattanooga with a 6th place finish at her first Ironman after recovering from a broken hip and surgery...

Nice Ironman World Championships Race Recap with Silver Bohn

23 Sep 2024

Contributed by Lukas

Fresh off the race course in Nice, France, we have an awesome interview with teammate Silver Bohn, who just completed Ironman World Champs!  This was...

Listener Questions: September Edition

17 Sep 2024

Contributed by Lukas

We have some fantastic listener questions for the month of September!  Topics covered in this episode: Adding extra races at end of the season that ...

Ironman Chattanooga Race Preview

09 Sep 2024

Contributed by Lukas

Two-time Ironman Chattanooga winner (2014 & 2019) Angela Naeth talks all things Chatty in this course preview.  We talk about why this race is so spe...

Elevate Mindset and Performance: Overcoming Fear

27 Aug 2024

Contributed by Lukas

Do you ever find yourself bogged down by the "what ifs," or being held back because of a lack of confidence or uncertainty?  We all have moments of a...

What Your Coach Wants You To Know

13 Aug 2024

Contributed by Lukas

Whether you have a coach, are a coach, or are thinking of hiring a coach, a successful coach-athlete relationship relies on many factors.  Yet even t...

How to Avoid the August Slump

06 Aug 2024

Contributed by Lukas

The dog days of summer are here, and with them come the "dog days of training"- when the novelty of those blissful warm summer days wears off; and ins...

Letting go in order to heal: Angela's journey back from a broken hip

29 Jul 2024

Contributed by Lukas

In February of this year, as she was training for Ironman Texas, pro triathlete Angela Naeth suffered what could have been a career-ending injury: a f...

Managing Anxiety in Sport with Therapist Sara Davis [RERELEASE]

23 Jul 2024

Contributed by Lukas

Everyone has a story, and Sara Davis's story is pretty remarkable.  At 17 years old, Sara watched her sister battle a severe eating disorder, and the...

Why You Should Try "Less"

15 Jul 2024

Contributed by Lukas

The phrase "try hard" is ingrained in sport.  We "try hard" to hit our numbers. We "try hard" on race day. We "try hard" to stick to a nutrition plan...

What You Can Learn From the Tour de France

08 Jul 2024

Contributed by Lukas

The Tour de France is considered the most prestigious cycling race of the year. For three weeks in July, 20-22 professional cycling teams, each compri...

Are You Sabotaging Your Race Before It Even Begins?

01 Jul 2024

Contributed by Lukas

You have done the training.  You have followed the plan. You think you are ready for your race.  But are you truly setting yourself up for success o...

Perimenopause and Menopause In Athletes w/ Dr Kate Ackerman [REPOST]

24 Jun 2024

Contributed by Lukas

[REPOST] We are so excited to bring you our conversation with Dr. Kate Ackerman. Dr. Ackerman is the medical director of the Female Athlete Program in...

Myth Busting! Fueling and Nutrition for Athletes w/ Laura Moretti Reece, RD

17 Jun 2024

Contributed by Lukas

Sports Dietician Laura Moretti Reece is back to debunk and demystify some of the biggest topics in sports nutrition.  Topics covered: What are macro...

Listener Questions: June Edition, Part 2

11 Jun 2024

Contributed by Lukas

We are back with Part 2 of listener questions!  Lots to dive into in this one! What workouts can you do if you can't bike or run, but can walk  How...

Listener Questions- June! (Part 1)

03 Jun 2024

Contributed by Lukas

Happy June everyone!  It's time for another round of listener questions, and we had so many that we split it up into two parts.  Part 1 answers the ...

10 tips for Olympic and Sprint Triathlon

27 May 2024

Contributed by Lukas

Race season is here! We know that a lot of listeners are short course athletes, so in this episode, we talk about 10 ways to nail your sprint and olym...

Get Your S%&# Together

21 May 2024

Contributed by Lukas

"If you saying everything is fine, you are already lying to yourself. You have to sit down with yourself and deal with everything going on in your hea...

From Ironmans to Ultras w/ Holly Goodman

13 May 2024

Contributed by Lukas

If you are curious about ultrarunning and not sure how to transition from triathlon into ultras, this episode is for you.  Holly Goodman is a top age...

Ironman Texas Race Recap w/ Lindsay Dibona

07 May 2024

Contributed by Lukas

Everything is bigger in Texas, they say, and this year's Ironman Texas confirmed that adage.  Big winds and hot temps made the race challenging, but ...

Rim to Rim to Rim- A Bucket List Adventure

30 Apr 2024

Contributed by Lukas

You might have heard of Rim to Rim, a hike that traverses the Grand Canyon, which is a bucket list hike for sure.  But did you know that you can add ...

The Four Support Systems All Athletes Need

23 Apr 2024

Contributed by Lukas

No athlete goes it alone, but who do you actually need on your team in order to find success as an athlete?  In this episode, we talk about the four ...

Boston Marathon Race Recap 2024

16 Apr 2024

Contributed by Lukas

The 128th Boston Marathon is done and dusted!  It was a gorgeous day on the course for spectators, which means the heat posed a bit of a challenge fo...

Master the Elements on Race Day: Heat, Cold, Wind, & Rain

09 Apr 2024

Contributed by Lukas

We are big fans of "controlling the controllables" when racing, and this episode is dedicated to one of the biggest things we athletes cannot control ...

It's Not Going to Come to You

02 Apr 2024

Contributed by Lukas

It's time for a reality check.  For most of us, our base season might be coming to a close and many of us are building to our first race of the seaso...

Rebound from Sports Injuries w/ Cindy Kuzma and Carrie Jackson

26 Mar 2024

Contributed by Lukas

Injuries happen to most athletes. And when injured, it's not just the physical recovery that can be challenging, but also the mental load of navigatin...

Are You Racing With Your Head or Your Heart?

18 Mar 2024

Contributed by Lukas

It's not always the fittest person who gets to the finish line first.  All the fitness in the world doesn't matter if you don't know how to use it in...

Training Metrics: The Good, The Bad, and the Ugly

12 Mar 2024

Contributed by Lukas

How much data is too much data?  When does technology help you perform better,  and when does it hold you back?  In this episode, we dive into trai...

Boston Marathon RD Dave McGillivray: Marathons, Triathlons, and Lifelong Endurance

05 Mar 2024

Contributed by Lukas

Most people know Dave McGillivray as the Boston Marathon Race Director (since the late 1908s), but did you know he raced the Ironman World Championshi...

Ask the PT #4- with Christine Saleeba, DPT

26 Feb 2024

Contributed by Lukas

Our very knowledgeable friend and teammate, Christine Saleeba, is back to answer more questions about injury, recovery, and everything in between!  T...

Fact or Fiction: Pro Triathlete Edition

20 Feb 2024

Contributed by Lukas

We go a bit "lighter" in today's episode with some "mythbusting" about pro triathletes.  How much money do pros really make from sponsorships and pri...

Understanding Base vs. Build vs. Peak

13 Feb 2024

Contributed by Lukas

Ever wonder how and why training plans are structured the way they are?  What exactly happens during the base and build and peak weeks of training?  ...

Unlock Your Hidden Potential: Book Talk

05 Feb 2024

Contributed by Lukas

Adam Grant's new book "Hidden Potential" is filled with information about how to improve and succeed, so we decided to invite you, our listeners, to r...

Athlete Questions from Training Camp

29 Jan 2024

Contributed by Lukas

Last week, we wrapped up another successful I Race Like A Girl training camp in Clermont, Florida.  We asked athletes at camp to write down questions...

Fueled is Faster- Athlete Nutrition with Laura Moretti Reece, RD

22 Jan 2024

Contributed by Lukas

Sports Dietician Laura Moretti Reece is back to continue our discussion on fueling for athletic performance. Topics covered in this episode: First si...

10 New Things to Try to Make You A Better Athlete- Part 2

16 Jan 2024

Contributed by Lukas

Eat the Salami!? We are back with Part 2 of new things to try to become a better athlete.  Which of these do you already do or which ones can you imp...

10 New Things to Try to Make You A Better Athlete- Part 1

08 Jan 2024

Contributed by Lukas

There's something to be said for mastering the basics when training and racing- prioritize sleep, eat well, keep your easy days easy so your hard days...

Celebrating our 100th and 2024!

01 Jan 2024

Contributed by Lukas

Happy New Year and welcome to Season 3, Episode 100 of the podcast!  What a spectcular way to kick off the year!  We share listeners' favorite episo...

Patience- A Cornerstone of Success

19 Dec 2023

Contributed by Lukas

Our last episode of the year comes with a timely topic for December and for the upcoming season.  There is no success without patience.  The commitm...

Listener Questions- December edition

11 Dec 2023

Contributed by Lukas

You ask, we attempt to answer! Your December listener questions were fantastic.  Topics covered: Swim snorkel and other toys - useful or not? Recove...

Square Peg, Round Hole

05 Dec 2023

Contributed by Lukas

With so much information at our fingertips, it's often hard to resist the temptation to try the "next big thing." From monitoring HRV to intermittent ...

Ironman Cozumel Race Recap

28 Nov 2023

Contributed by Lukas

The race recap from Ironman Cozumel is here!  From a broken chain ring two days before the race to a cancelled swim, Angela faced some challenges in ...

Top 5 Coach/Athlete Conversation Topics

21 Nov 2023

Contributed by Lukas

In this week's podcast, we focus on the top 5 topics that coaches often revisit over and over again with their athletes. And for good reason!  These ...

Rethinking Your Swim with Karlyn Pipes

14 Nov 2023

Contributed by Lukas

Karlyn Pipes is one of the most decorated swimmers of all time. She was also inducted into the Swimming Hall of Fame in 2015 and now helps others swim...