November 6, 2018 | Issue 156
This is what running the 23rd mile of the New York City Marathon in 4:29 looks like.

Good morning! This email is being sent from the web browser on my phone due to an unresolved internet issue at publication time last night. I’m telling you this because my New York City Marathon thoughts and list of recommended reading/listening links are stuck in a Pages file on my laptop. As such, only the pre-prepared portion of this email made it into your inbox this morning and for that I am very sorry. I will attempt to get back online later this morning and share the rest of this week’s missive with you as soon as possible.

In the meantime, you have three primary tasks today: 1. Read what’s already been written up below. 2. Go listen to the latest episode of the morning shakeout podcast with two-time Olympian Kim Conley. 3. Vote (if you’re an American). 

Alright, let’s get right to it.

Kim Conley

Podcast: Episode 35 with Kim Conley


“Not to sound cheesy, but anything is possible. I think that when you set your mind to something, and make a plan on how to get there, then you just chip away at what the next step of the plan is and you keep working up to the next step on the staircase basically—and it's amazing how far you can go.”
—Kim Conley on Episode 35 of the morning shakeout podcast

Really enjoyed sitting down with two-time U.S. Olympian Kim Conley this past weekend after she finished fourth at the NYRR Abbott Dash to the Finish Line 5K, a race which doubled as the U.S. 5K road championships for 2018.

The 32-year-old Conley, who has been battling a series of injuries since early 2017, is finally healthy again and setting her sights on returning to the track in 2019. Based in Sacramento, where she lives and trains with her husband and coach, Drew Wartenburg, Conley ran collegiately at nearby U.C. Davis, where she graduated in 2009 with modest personal bests of 16:17 for 5000m and 4:22 in the 1500. Despite not being fast enough to land a sponsorship deal after college, Conley knew that she still had some unfinished business in the sport, so she decided to stick with it. It's a decision that has certainly paid off: Conley has made the last two Olympic teams in the 5000m, captured national titles in the 10,000m and half marathon, and improved her personal bests to 15:08 and 4:07, respectively.

We covered a wide range of topics in this conversation, including: what Conley has taken away from her most recent injury experience; her marathon debut in 2016 and what she learned from that race (and why she’s going to stay focused on the track through 2020); the state—and strength—of American women’s distance running right now; her own progression in the sport, from good but not great high school and college runner to two-time Olympian and national champion; her new upcoming biography, <em>Underdog</em>, which comes out next spring; the shutting down of NorCal Distance, her current training situation in Sacramento, and what’s it like to be coached by her husband, Drew Wartenburg; what other runners can take away from her story; and much, much more. 

Want to help out the podcast? Subscribe to the morning shakeout on Apple PodcastsStitcherOvercastGoogle PodcastsSoundcloud, or pretty much anywhere else you can listen to audio content, and take a few seconds to leave a rating and a review. It goes a long way toward helping new listeners discover the show and it also means a lot to me. Thank you!


November Sponsor: COROS

I’m excited to introduce you to a new sponsor this month: COROS! COROS makes two new GPS running watches—the PACE and the APEX—and you won’t regret slapping either one of these performance-focused timepieces on your wrist. In fact, I’ve been using the PACE since late August and haven’t gone back to my old watch since. It packs an impressive array of features and crazy long battery life into a sleek, lightweight package. COROS’ latest offering, the APEX, is packed with a number of premium features in addition to the core ones offered by the PACE. It comes in two sizes (42 or 46mm), has a titanium alloy or ceramic bezel finish (depending on model), a sapphire glass face, and a slew of other cool tools you can learn about here

The COROS app is really well-designed and connects with the watch quickly via Bluetooth (and syncs automatically with Strava, which is important to me). 

In the market for a new (and reliable) GPS running watch? COROS is offering morning shakeout readers a 10 percent discount on either the PACE ($299.99 retail) or the APEX ($349.99 retail). Just go to and enter the code “shakeout” at checkout to save 10 percent on your purchase. My thanks to COROS for their support of the morning shakeout!


When you find out your story's been published by reading the @theAMshakeout. Thanks, @mariofraioli!” —@erinstrout

“All the workouts in the world won't make you a better racer- but racing will" ~ solid advice @mariofraioli - I always look forward to my @theAMshakeout weekly newsletter” —@inpyn

“If you're a runner or coach and you don't subscribe to @mariofraioli 's "morning shakeout", you're missing out on probably the smartest and most concise summary out there on training, human performance, and racing. Perfect if you're pressed for time!” —@murphy_rob

The bottom line.

i.e. A quote, lyrics, or excerpt worth chewing on and trying to digest.

“[Running] is the most democratic and most competitive of all sports because individual merit can prevail despite economic equality. It is a sport for everyone, the whole world over.”
— Bernd Heinrich, Why We Run: A Natural History

That’s it for Issue 156. If it was your cup of tea (or coffee, if you’re like me), please forward or share it freely amongst your friends, both real and virtual. 

Thanks for reading, 


P.S. I’ll be in Richmond, Virginia at the end of the week for the Anthem Richmond Marathon, Markel Richmond Half Marathon, and VCU Health 8K on Saturday! If you’re in town, join me on Friday morning, Nov. 9, at the Omni Richmond Hotel (100 S 12th St.) for a social 3-4 mile shakeout run. We’ll meet in the lobby at 9 AM and head out from there. Stick around afterward for a cup of coffee and some conversation. I’ll also be taking part in a Q&A at the expo that afternoon at 4:30. Stop by and say hello (or look for me on the start line of the half marathon)!

the morning shakeout is reader- and listener-supported via Patreon, made possible by exclusive monthly sponsorships with select partner brands.
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