Over the Next Hill Fitness
Welcome! We all know, as we age, it’s harder to put ourselves first and get in enough fitness, flexibility, and nutrition. Maybe you’re new to formatted exercise, maybe we need to push to the next level or set some goals. Perhaps you’ve always wanted to run a 5K, a marathon, or even an ULTRA marathon. This podcast is designed to get you moving and headed towards those goals. You’ll have opportunities for general coaching during each episode or you may contact me for personal coaching afterward. Are you ready to get over this next hill in life? Let’s get started.
Over the Next Hill Fitness
S3 Ep 26 Fuel, Friendship, And A First Marathon with Karen Goudey
What turns a hard “never” into 26.2 miles? For Karen Goudy, it was a second chance at running, a training partner who wouldn’t quit, and a plan that flexed with real life. We talk through the whole arc—from misdiagnosis and time off to crossing a warm, humid finish line in Toronto—with the practical details most runners wish they knew sooner.
We map out the training backbone that worked: a Hal Higdon marathon plan, three weekday runs plus a long weekend run, and base-building before the plan officially started. Then we dig into the lessons that almost derailed everything: switching to shoes with a different heel-to-toe drop and triggering shin splints, trying to fast into long runs and crashing, and underestimating how pavement pounds feet trained mostly on trails. You’ll hear what actually helped—pre-fueling with steady carbs, sticking to electrolytes like Element and SaltStick, experimenting with gels and waffles, using pickle juice for cramp relief, and leaning on run-walk pacing to protect the legs when heat pushes you to the edge.
The best part might be the people. April Rose serves as coach, pacer, and constant encourager, while a small support crew deploys Biofreeze and cheers at key miles. Out on the course, strangers on bikes offer aid, apartment-window fans shout support, and back-of-the-pack runners become a rolling team, trading pep talks and finishing within seconds of each other. We also get honest about recovery—why yoga and cross-training come first, how to know when desire to run returns, and what to look for in a next target (cooler climates, generous cutoffs, and smarter prep).
If you’re eyeing a first marathon or want to refine your next, this conversation serves up clear, field-tested takeaways: build a base, train your gut, strengthen your core, respect the weather, and find your people. Subscribe, rate the show, and share this episode with a friend who needs a nudge to chase their big goal. Then tell us: what’s the one change you’ll make on your next long run?
coaching highlights
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