After months and months of hard work, running a ton of easy miles, track workouts, threshold miles and all the other ancillary work that goes into a marathon build, I was able to go out and compete at the Indianapolis Monumental Marathon. 

Join me, Katelynn and my coach Jeff Cunningham as we dive into the details of marathon build, race day strategy, fighting through unfavorable weather conditions and finishing with an almost 9:00 PR since June at Missoula Marathon taking my time from 2:49:17 to a 2:40:47. 

Hope you enjoy! 

if you're interested in taking your running to the next level then feel free to reach out and lets chat. you can also follow my run coaching page on IG @lionsdenfitness_runcoaching

you can find us all on instagram: 
@jdcunningham97
@gwy_lioness
@_recoverylion86

follow the podcast on IG @thecherokeeplugpodcast 

If you're interested in supplements to help optimize your training and recovery then follow @pure_nutraceuticals on IG and use my discount code 'recoverlion' at checkout! 

"I wanna talk about my struggles because that's what made me who I am."

My latest conversation on The Cherokee Plug Podcast is with Caroline Martin. Caroline is a really inspiring woman who I met over instagram almost 2 years ago and we've been in contact since that time because we're both in the fitness space (plus she's just bad a**)

Caroline is a graduate of University of Memphis. She has traveled the country working different jobs while living a bit of the nomad life. She is vulnerable, open and really inspiring.

Listen to our conversation as she shares her story. We also dive into her training and first ultramarathon finish at the Georgia Jewel 36 Miler. This conversation has some great takeaways that's applicable to almost anyone!

Enjoy!

You can follow her on Instagram
https://instagram.com/keepinitcaroline?igshid=YmMyMTA2M2Y=

Join us for the latest conversation as we take a deep dive into the Missoula Marathon. 

Jeff, Katelynn and I discuss the last days leading up to the race, the predicament that almost kept me from competing and the importance of respecting the "Marathon gods." 

Please leave us a rating, review and tag us on IG! 

Sgi!

Join my friend Ally Griffeth and I for the latest conversation on The Cherokee Plug podcast. 

We dive into a plethora of actionable takeaways and inspiring topics around fitness, mindset, the power of failure and its ability to propel you forward.  We dive into some of our personal challenges with starting something new and experience with failures, Allys 1st marathon AND the powerful question "why cant I?" 

4:50- Who is Ally G?
15:20- Relying on motivation.
18:00- Take quitting off the table
23:37- If you want something youve never had, you gotta do something you've never done
26:35- 75Hard challenge
28:50- Find a way or find an excuse, you cant have both. 
33:30- "Power of "collecting wins."
35:50- Power of staying present
44:48- Allow your setbacks to propel you forward
50:00- Running her 1st marathon
59:21- Allys relationship w/ running
1:05:00- Body positivity 
1:13:00- Rapid fire questions


You can follow Ally on IG @AllyGriffeth
Check out her podcast on Apple and iTunes @BeThatB!tch

Be sure to leave us a rating and review! Tag us in your story. 
@thecherokeeplugpodcast @_recoverylion86

Join Katelynn and I as we take a deep dive into almost every running topic imaginable with my marathon coach Jeff Cunningham. 

00:00 - 28:40: Intros, The Genesis of Jeffs running and coaching career. 

28:40- Jeff discusses some of the qualities he looks for in prospective runners. 

33:20- Pessimism vs Realism. How to make the discrepancy when setting a goal for yourself. 

35:33- Happy runners are fast runners, fast runners are successful runners. 

40:40- Why is aerobic running the most important type of running?

53:15- Speed work and its place in your training plan

1:14- Long runs

1:20- “Running can be peoples salvation”

1:26- Listener question #1- Can you share some tips on nutrition for pre and post marathon race day?

1:33- Listener question #2- Typical marathon progression from novice 4:00 to sub 3:00. How many years?

1:37:58- Listener question #3- Thoughts on low volume/high intensity marathon programs?

1:44:45- Listener question #4- Tips on running in humid and warm conditions?

1:46:50- Listener question #5- Whats the difference between programming half marathon/marathon long runs?

!:48:37- Listener question #6- Are you taking clients?

1:51:14- Listener question #7- How many times a week should you strength train during race prep?

1:52:23- Listener question #8- Is there a limit for someone that is 200lbs and already at sub 3 shape? Is 2:30 possible?

1:55:40- Jeff explains his coined phrase “consistently good over occasionally great” and it’s meaning.

Welcome to another episode of The Cherokee Plug podcast. 

In this conversation I speak to my friend and fellow runner Kylie Aldaz. Kylie is a person in recovery from heroin addiction and this was her first time sharing her story publicly. Kylie did a phenomenal job taking us through some of her darkest and most challenging moments. For those of us who've suffered from addiction we know all too well the 'bottoms' we encounter along the journey and the overwhelming shame that comes along with this disease. 

Kylie courageously takes us through her experience and how peer pressure and running with the wrong crowd in her early teens contributed to her becoming addicted to heroin. She intimately shares that 'rock bottom moment' of her selling her car, which she was living in at the time, in order to get some more drugs. After going on another bender and ultimately being out of side hustles she finally did what so many don't have the courage to do, ask for help. 

Life is a journey of highs and lows and Kylie takes us through what it was like for her during her chaotic years of addiction to finding recovery while simultaneously watching her mom succumb to cancer and the life shattering events that took place during the following days of the funeral and the months and years following. 

Finding strength and healing is something that one acquires over time and Kylie shares with us what that looks like for her and how her love for running has given her new life perspectives and experiences. 

She's a veteran ultrarunner with over 20 races under her belt with prestigious race finishes in the Leadville 100 and Cocodona 250, to name a couple. It goes without saying that this woman right here is tough, gritty, full of wisdom through life experience and one of the nicest humans I've had the pleasure of interviewing. 

Please share and leave of review so we can keep growing and inspiring others around the world. 

We hope you enjoy, Sgi!

To follow Kylie on IG: @kyliekrun_az

Follow the podcast on IG: @thecherokeeplugpodcast

Follow Kallup and Katelynn on IG: @_recoverylion86 & @gwy_lioness

Not all heroes wear capes. 

This was my first thought when I heard Stephanie Lawler share her heart and struggles. Living on life's terms can be challenging. Stephanie and her family hit a low back in 2008 and Stephanie was at a crossroads and was at the end of her rope. She didn't know which way was up and the weight of the challenges she was facing became almost unbearable. Suicidal, turning to multiple substances to cope with the storm she was in, she was literally seconds away from ending it all but something happened. A moment of clarity, a Divine intervention took place in her most vulnerable and weakest moment. 

Join me as I interview the amazing Stephanie Lawler and get some insight of what happened on that day in 2008 and how her newfound perspective changed the trajectory of her entire life and the lives of anyone she comes into contact with. 

The wife, mother, entrepreneur and elite trainer you see today isn't who she's always been. Sometimes we need the dark and the unfortunate circumstances to shape and mold us so that we might find a new strength, clearer purpose and for our light to shine bright. That's what you'll learn through this powerful conversation. 

We also talk fitness, nutrition, gut health, sleep hygiene and more!

Hope you enjoy! 

Sgi. Thanks.   

Join us as we open up with some housekeeping and info about upcoming episodes and guests. 

Katelynn and I discuss my latest half marathon performance. We talk about the race atmosphere, morning rituals, and the lead up to race start. I go through the race mile by mile and discuss fueling and hydration, mindset through the miles, and answer some rapid fire questions. 

Hope you enjoy! Please subscribe and leave us a reiew! 

Sgi. Thanks.