If you’re moving into a more chill time of year, yet want to maintain your fitness, this episode is a must-listen: Host Sarah Bowen Shea talks with Coach Liz Waterstraat, who shares wisdom and insight gained from years of endurance coaching and racing. The duo discusses:

-ways to diversify your training (+ reasons to do so)

-the pros and cons of relying on a treadmill

-whether it’s okay to “always be half-marathon ready”

-a clever winter running hack

-why post-race is not the time to get a dog—or make a baby!

Before Coach Liz switches from co-host to guest around 8:40, she and Sarah dive into a convo about swimming, especially in 64-degree water. (Here's a PDF of the drills Coach Liz mentions.)

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