The Alchemical Life
A resource for endurance and hybrid athletes to get stronger, faster, forever. Thanks for being here.
Episodes
81 episodes
The Exact Weekly Training Plan for a Sub-19 5K (Coach Breaks It Down)
Gary Droze, 20x state champ coach and athlete, comes on the podcast to talk all things 5k. This is NOT a beginner runner 5k crash course - this is for the more experienced runner looking to hit their next PR in the 5k. Just in time for fall tra...
Train Your Mind - Tips From A Sports Psychologist
In this episode, I sit down with Christopher Stanley, a sports psychologist who's worked with track and field athletes at the Paris and Tokyo Olympics and author of 'Right From the Start'. We talk about the difference between therapy and sports...
Running Form vs. Running Economy: What Actually Wins Races?
Ever gone for a run and felt like a stiff, awkward mess because you were trying to force 'perfect' form? Well, you're not alone. In this episode we'll talk about what run form actually is, if it matters, the underrated concept of running econom...
From Bodybuilding to Ultra Marathons - Zach Powell on Training Without Limits
SummaryZach Powell joins today to share his stories and insights training in various athletic disciplines (bodybuilding, ultra marathons, Hyrox, weightlifting, etc). Not only that, but most of his training has been while navigating a...
Inside the Mind of a Hyrox Worlds Competitor: Zone Management, Race Strategy, and Pacing Secrets
SummaryJared Lawrence is a coach, businessman, and Hyrox Worlds competitor. Today he breaks down strategies for each zone (yes, even the dang sled), provides insights on his own training for worlds, and chats about how he navig...
The Busy Person's Blueprint for Running Your Fastest Marathon Yet w/ Justin Cannon
What does it actually take to run a 2:39 marathon while balancing a full-time career and raising four kids? Today I chat with marathoner and running coach Justin Cannon to break down his marathon evolution and current training to lead him into ...
Hottest Topics in the Running Space — A Coach's Perspective
SummaryLet's get controversial, shall we?Chapters00:00 Introduction to Controversial Fitness Trends02:01 The Debate on GLP-1s for Runners05:23 Training Fasted vs. Fed: The Nutrition Dilemma07:28 T...
Running Form, Speed Work for Runners, Fiber & Nutrition Timing — Your Questions Answered
SummaryIn this episode, we're talking PCOS, running form, fiber intake, nutrition timing around runs, and how to program speed work inside an endurance block. And I want to make a case for mid-distance running — it doesn't get eno...
Is Online Coaching Worth It? The Honest Pros & Cons for Hybrid Athletes
Summary:Online vs. in-person coaching — which to pick??! In this episode, I'm breaking down both sides so you can figure out what actually makes sense for you. Along with RED FLAGS to watch out for when finding the next c...
Back Pain, Fueling, Plyos AND MORE: A Q&A for Serious Runners
SummaryTODAY IS A Q&A!!!! Stick around for: advice on fueling as a young athlete, transitioning from group classes to training alone, plyometric exercises for runners, managing back pain while running, balancing strength training...
Hamstring Pain in Runners: Anatomy, Causes, and the Fix
SOME UPDATES + the real reason your hamstrings are always tight/in pain and how to fix it. We get a little nerdy, but by the end of the episode you will understand how the hamstring functions, how to train it to handle all your runs, and how st...
Build a Runner's Core: Anatomy, Function, and What to Actually Train
SUMMARYToday we talk all things core. A short and practical conversation on WHAT the core actually is, the core’s function, and how you can start training it in a way that transfers positively to your running. CHAPT...
Should You Train Today? The Honest Answer
To train or not to train, that is the question...we answer today! Are you making excuses by "listening to your body", or is there real merit in pulling the plug on a training day (or week)? I struggle with this all the time in my own training, ...
Inside the Rehab: How My Athletes Trained Their Pain Away
This episode breaks down the process of taking two of my running clients through an evaluation and training to improve their hamstring, calf, and achilles pain that bugged them for months. Don't let pain stop you from chasing your goals!...
Never Let Fear Keep You From Your Goals AGAIN
Episode 67 is all about FEAR. Doing things that scare you... I can't tell you how many events, opportunities, or races I have backed out of due to fear. So many setbacks and "wasted time" because I was stuck in my own fear and indecision. I'm b...
Q&A: Stop Overcomplicating Core, How To Add Plyos & My Actual Warmup Structure
Summary:It’s a Q&A!!!! Do you want to know how to incorporate core training like a COACH? Program plyos as an endurance/hybrid athlete without wrecking yourself?! Learn the warmup structure I actually use for different s...
Why 99% of Runners Fail at Strength Training
Let's run.it.back!!!! A fan favorite from 2025, so I decided to carry it into 2026. If you're an endurance athlete who feels chronically trashed, your 'sports-specific' routine might actually be the thing holding you back. In this e...
Are You Overtraining or Under-Recovering? Here's How to Tell | Q&A Episode
SummaryIn this episode, I'm breaking down how recovery might be the greatest tool you AREN’T taking advantage of in your training to see MASSIVE progress. How and why sleep, nutrition, and hydration aren't negotiable if you want to actua...
Come Back from Running Injuries Stronger Than Before | Coach Breakdown of Stephanie Liles
**I said 3:17 in the podcast, I meant 3:13 for Stephanie's marathon PR!**SummaryIn episode 61 of The Alchemical Life podcast, you guys can use my athlete breakdown of my client Stephanie Liles-Weyant to give you insight on how...
Hybrid Athlete Alec Blenis Reveals His Marathon Training Secrets
Bringing this episode back for an end of year REVIST because it is one that you could listen to over and over again and get helpful tips each time. Alec Blenis is a Murph world record holder, lifter, 2:40 marathoner, and hyrbid coach. He is jus...
Alchemical OFF ROAD: A Raw Conversation With My Mom
Tis the season for FAMILY TIMEEEEE. Let's have some mommy daughter time, shall we? Today my mom joins me to talk about her witnessing my struggles, her honest thoughts on me moving to Iceland, and how she feels about me coming back to my faith....
From Crisis to Calling: How Our Hardest Seasons Become Our Greatest Gift (OFF ROAD)
BONUS EPISODE!!!Kat is back on the podcast to share how one of her hardest times led to a future she couldn't have even imagined. A story filled with heartbreak, rehab, debt, and faith. If you are going through a hard season, this podcas...