Podcast: Episode 15 with Aliphine Tuliamuk

By Mario Fraioli

When I’m dealing with pressure from racing and stuff, I just tell myself, “This is an opportunity of a lifetime.” When I was growing up, or I started running, I never thought that I would be the person that I am today. I never thought that I would be living in America, that I would be an independent woman doing my own thing. I have an opportunity that not a lot of people have—like not even my role models when I was in Kenya, they don’t have the opportunities that I have here. And so when I have that pressure, I just tell myself that I am in a better place and I don’t want to complain because this is not going to last forever and so I try to just enjoy the process.

All she does is win, win, win, no matter what. Super excited to welcome nine-time U.S. national champion Aliphine Tuliamuk to the podcast. Tuliamuk went wire-to-wire to win the U.S. half-marathon championship in Pittsburgh on May 6 and followed that up less than a week later with her third-straight U.S. 25K title in Grand Rapids on May 12.

The 29-year-old Tuliamuk, a native of Kenya who became a U.S. citizen in 2016, lives in Flagstaff, Arizona and trains with coach Ben Rosario’s HOKA Northern Arizona Elite squad. She’s a graduate of Wichita State University, where she was 14-time All-American and earned a degree in public health.


Podcast: Episode 14 with Dylan Bowman

By Mario Fraioli
Photo: Justin Sund/Red Bull Content Pool

For a lot of these races, at least for me, the key limiting factor to success is oftentimes how excited I am to bury myself. And I’ve just found that when I emphasize the rest, and lean on my experience, that I can get as fit as I’m gonna get in six, eight weeks of training and there’s really no need for me to continue to bang my head against the wall for 12 or 16 weeks, even for the most important races. And I think that’s something a lot of people have to learn for themselves and I’m really happy that I have, because yeah, it is very easy to jump at all these cool opportunities that we have in the sport now.

Pumped to welcome professional ultrarunner Dylan Bowman to the podcast. I caught up with the “perpetuator of stoke” just a few days after his most recent victory at the Ultra-Trail Mt. Fuji. The 32-year-old Bowman, who passed leader Pau Capell of Spain with a little over 3 miles to go in the 105-mile race, takes us through his win and explains why it was the best race he’s ever run.


Podcast: Episode 13 with Simon Freeman

By Mario Fraioli

I think a degree of paranoia is a good thing—again, whether it’s running or business, it keeps you on your toes. Julie and I literally couldn’t work out why this magazine that we were imagining didn’t exist. Because we didn’t think that we could possibly have come up with something that no one else had thought of, so we just assumed that the reason it didn’t exist is that people had sort of tried it and figured out that it would never work, and we were going to find out ourselves that it wasn’t going to work. The reality is that there’s been quite a few moments when we thought ‘this is utter madness’…but the last 4 to 5 issues we’ve hit a sort of form and it feels like it’s gaining momentum so the hard work is starting to pay off.

Thrilled to welcome Simon Freeman to the podcast this week. He is the co-founder and editor of Like the Wind, a quarterly UK-based running magazine that ships to 32 countries worldwide. LTW, which just published its 15th issue, explores why we run—not how we run—through modern design, stunning photography and illustrations, and diverse storytelling that celebrates the spirit of running: road, trail, track, or wherever interesting things are happening in the sport. (more…)

Podcast: Episode 12 with Knox Robinson and Matt Taylor

By Mario Fraioli
Me and Knox Robinson. Photo: Jason Suarez/@notafraid2fail

Super excited to welcome New York City-based runner, writer, and coach Knox Robinson, along with Tracksmith co-founder and CEO, Matt Taylor, to the podcast. This episode was recorded a few days before the 2018 Boston Marathon at Tracksmith’s Trackhouse. We covered a wide range of topics in these two separate conversations, which I’m releasing as one episode, centered around the idea of running culture—what it is, how it’s evolving, and what the future of running looks like from a competitive and a cultural standpoint.


Podcast: Episode 11 with Dorothy Beal

By Mario Fraioli

I’m a normal person. I think I’m an example that, even though I’m not an elite athlete at all, that you can still love this sport, and be just as dedicated, and just as much of a running nerd as an elite athlete. It might sound silly to some, and it might sound offensive to some that are elites, but when I think of someone like Molly Huddle or Shalane Flanagan, I don’t think that they are any more in love with the sport of running that I am—they just come at it from a very different angle than I do. And I don’t think one is necessarily better than the other. I think that the sport of running needs all types of people.

Super excited to welcome Dorothy Beal to the podcast this week. Dorothy is not an elite athlete but she’s a runner who is making an impact—and a living—through the sport by sharing her stories with tens of thousands of runners via social media and the internet, by partnering with various brands in the space, and speaking at events around the country. The 35-time marathoner and mom of three has over 115,000 combined followers on Instagram, including almost 65K on her personal account (which is more than many of the sport’s top athletes, save a handful), and has appeared on two magazine covers in recent years. In 2009 she launched the blog, Mile-Posts, which she started as a way to keep in touch with friends after she stopped working as a tech rep and product line manager in the running industry, and eventually gained a widespread following that led to recognition by a number of different media outlets as a “must-read” in the health and fitness space. (more…)

Podcast: Episode 10 with Meb Keflezighi

By Mario Fraioli

Nothing changes. We do learn from our mistakes but as a person, hopefully, my teammates from high school or college would still say the same thing [about me]. And that’s my goal. The demands on my time change, and we evolve, and have learning experiences, but the person I am hopefully hasn’t changed.

It’s an honor and a pleasure to welcome Meb Keflezighi to the podcast. The recently retired 42-year-old is the only runner in history to capture an Olympic medal and win both the Boston and New York City marathons. He joined me last week from his home in San Diego to talk about his career, the various triumphs and disappointments he experienced along the way, and just how hard it was for him to keep going after making his fourth Olympic team in 2016 at the age of 40. (more…)

Podcast: Episode 9 with Rich Roll

By Mario Fraioli

When I was 31, that was when I was in rehab. I had a career in the dark belly of alcoholism and at 31 I got sober in a treatment center in Oregon for 100 days, so I think if I had to characterize myself at 31, I was very confused. I was really unsure about who I was and what I wanted to do with myself. I was a pretty broken individual at that point of my life. And up to that point I thought I had been making good decisions but essentially my best thinking had me in this mental institution, for a lack of a better phrase. So I don’t think that I had very much clarity on myself or what made me function and what led me to that dark place. The last 20 years have been about trying to answer that question for myself and also trying to learn from tools that were first introduced me during that experience and build on them and compound them to progressively continue to grow, not just emotionally, but mentally, physically, intellectually, and spiritually.

Incredibly honored to welcome Rich Roll to the podcast. The 51-year-old is a husband, father, and champion ultra-endurance athlete, in addition to being a best-selling author, sought-after speaker, and host of a top-ranked podcast. But life hasn’t always been so grand. At 31 years old, Rich found himself committed to a treatment center in Oregon, battling an alcohol addiction that had consumed his life.


Podcast: Episode 8 with Lou Serafini

By Mario Fraioli
Photo: Justin Britton

Running is all relative, you know? Everyone has their own goals and is trying to accomplish their own thing, whether it’s to break 4 in the mile, or to qualify for Boston, or just to simply finish their first marathon. Those runners gave me more support than I’ve ever gotten in my life. Having 30 people show up to a random hill workout on a Wednesday night and ask me about my training and what I’m training for and what I’m doing, and having that many random people interested, definitely got me motivated to train hard. And then hearing about their successes, and having people come to me and say that they PR’d in the 5K by two minutes or something like that, or that they were training for their first marathon, really inspired me to kind of take it to the next level.

Super excited to welcome Lou Serafini to the podcast. Two weekends ago, Serafini became the 514th American to break 4 minutes in the mile, running 3:59.33 at the Boston University Last Chance meet. The self-described blue-collar runner works full-time as the community manager at Boston-based Tracksmith and has established himself as one of the most recognizable figures on the local scene. The 26-year-old Serafini isn’t just known for his wheels, however; he has an infectious enthusiasm for the sport and has demonstrated an uncanny knack for connecting with runners of all levels.


Podcast: Episode 7 with Shalane Flanagan

By Mario Fraioli

“It’s addicting to have a great performance. You always want another one. That’s why I considered stopping after New York because it was like, ‘How can I top this?’ And then only thing that can top this or be on the same level, is winning in Boston because of what the people and the city mean to me. There’s just as much fire but I definitely feel at peace, which is actually a good thing. I feel very calm and calculated with my approach and I feel very confident that I know how to get the most out of myself now.”

Absolutely thrilled to welcome four-time Olympian and reigning New York City Marathon champion Shalane Flanagan to the podcast. She joined me last week from her altitude training base in Woodland Park, Colorado and we covered a wide range of subjects, from her preparation for April’s Boston Marathon, which has included training with Olympic triathlon gold medalist turned aspiring marathoner Gwen Jorgensen (“This woman is a beast,” Flanagan said of Jorgensen. “She is all-in and wants to be really great.”), to how coach Jerry Schumacher has modified recent marathon buildups for herself and teammate Amy Cragg, what’s different for her going into Boston this time around after winning last fall in New York, as well as why—and how—she convinced her coach to bring more women into the Bowerman Track Club training group a few years ago. (more…)

Podcast: Episode 6 with Dathan Ritzenhein

By Mario Fraioli

“I’m happy with what I did on the track, what I did at shorter distances. I’m good with that. I’m good with who I am, with where I’ve been, all of those things, mistakes I’ve made along the way—I’m OK with that. In the marathon though, I just know that my back is against the wall and I feel like I still have something to prove to myself still. These last two marathons aren’t going to define what I’ve done—the rest of my career, I’m happy with that, I can put that in my back pocket—but I want to make that fourth Olympic team.”

Three-time Olympian and former American 5,000m record holder Dathan Ritzenhein comes on the podcast to discuss a wide range of topics, including the upcoming Boston Marathon, training with the Hansons-Brooks Distance Project, the changes he’s made to his training in order to stay healthy at 35 years of age, and why he’s still competing despite dozens of injuries over the years, including 15 stress fractures, three surgeries, a ruptured plantar fascia, and myriad other issues. (more…)



Mario Fraioli
Mario Fraioli is a writer and running coach based in the San Francisco Bay Area.