Advertise on podcast: At Your Own Pace

Alex Vass is proof that you do not have to pick a lane. A non-binary actor, singer, multi-instrumentalist, and ultrarunner, Alex has spent their life learning that the most powerful thing you can do is show up as every version of yourself at once. In this surprise NYC Marathon week drop, Alex and I get into all of it. Growing up resisting compulsory school sports and discovering that choosing movement on their own terms unlocked everything. The 2015 Costa Rica expedition that reset their relationship with alcohol, with technology, and with their body. The hungover Boxing Day four-mile run that sparked the thought that would become a half marathon, then a full marathon, then an 11-year running journey. The ambitious first marathon in Manchester, where a knee issue and a confusing course could not stop them from finishing without walking. The classical training on violin, the musical theatre work, the master’s at Royal Central School of Speech and Drama in London, and the varied path that led them back to performance. We also talk about the 250-kilometer multi-stage ultramarathon they completed, the 100-miler within 24 hours they are training for, and what it means to show up at a start line as their full non-binary self. We dig into visibility — why Alex intentionally enters races in the non-binary category to help other runners feel seen, and what it means to have been selected for the New York City Marathon’s non-binary sub-elite category. This episode is a love letter to anyone who has ever felt like they had to pick a single lane in order to belong. Alex is here to tell you that you do not. And neither does anybody else.

If you have ever run the NYC Marathon, you know the moment. Mile 22. The Madison Avenue Bridge. The last bridge on the course. Your legs are gone, your brain is gone, and you are looking for anything to carry you home. And standing on that bridge — year after year, race after race — is a crew of New Yorkers holding a sign with three words. Last. Damn. Bridge. That sign has become so legendary that the official 2026 NYC Marathon pacing guide literally coaches runners with the exact phrase. A homemade sign has become part of how the greatest race on Earth prepares its athletes. In this surprise NYC Marathon week drop, I sit down with Emily Litman — the woman behind the sign. A New Jersey middle school teacher who has never run a step on the course and has somehow become one of the most important humans on it. We get into the accidental origin story back in 2015, the viral moment that turned a one-off cheer into a tradition, the wall of hearts that honors runners’ loved ones, the race-day logistics, the pain cave moments, the 2022 heat emergency, and the mantra that Emily carries with her every single November — nada te turbe. Nothing shakes you. This episode is a love letter to the spectators, the sign holders, the cheer crews, and every single human who makes race day what it is. Because the truth is — you do not need a bib to belong to this community. You just need to show up.

Josh Vernon has built his entire adult life inside endurance sport — from the inside out. He is the Partnerships Manager at SuperTri. He is the host of Another Triathlon Podcast. He is a certified swim, bike, and run coach. He is a Marathon Sports, On, and Athletic Brewing ambassador. He is a 3:04 marathoner, a Boston qualifier, and a 2026 Ironman 70.3 World Championship qualifier heading to Nice, France. And right there in his bio, out in the open, is the line that made this episode what it is. Sober since 2019. In this conversation, Josh and I get into all of it. His sobriety journey and how it rebuilt everything that came after it. The mindset work he does every single day to stay intentional, consistent, and connected to the sport he loves. The transition from pure athlete to community-focused organizer. The role sponsorships, partnerships, and brands like Athletic Brewing play in shaping modern endurance culture. The mental health conversation that is finally happening inside this sport — and the one we still need to have more loudly. And the beautiful, messy, honest truth that endurance sport is at its best when it is giving us something to come back to on the days we need it most. We also get into charity, community, the Team LUNGevity miles, the training it takes to stand at a 70.3 World Championship start line in Nice, and what Josh wants to build next — both as an athlete and inside the business of the sport. If you have ever needed proof that a single decision can rebuild a whole life, this one is for you.

NYC is coming. Five boroughs, five bridges, two million spectators, 55,000 runners, and the biggest party in the sport. If you are lining up on the Verrazzano this November — or dreaming about doing it one day — this is the episode built for you. In this solo episode, I pull from five previous NYC Marathon finishes, my years coaching Team for Kids runners, and tips sourced straight from our community to give you a full race-day playbook. We walk the entire course together, from Staten Island to Central Park, and break down what to do, what to expect, and what to avoid at every single mile. We get into the stuff nobody tells you until it is too late. Race-week food, sleep, and how to save your legs. Picking the bus or the ferry. Surviving the start village with warm throwaway layers and a sit-on layer. Pacing the Verrazzano and letting Brooklyn carry you without pushing you. Treating the Queensboro like a reset, not an obstacle. Fueling before Fifth Avenue so you can actually attack it instead of surviving it. Setting a meeting spot with your supporters so you are not wandering around Central Park with a dead phone. The whole episode is built on a few simple truths that run through everything I teach. Nerves mean that you care. Nothing new on race day. Run the bridges and hills by effort, not pace. Fuel before you need to fuel. And Sunday is not an exam. Sunday is your victory lap. It just so happens that this victory lap is 26.2 miles long. Whether this is your first NYC or your fifth, hit play, grab a notebook, and let’s get you ready for the greatest marathon on Earth. See you on First Avenue.

55,000 runners. One of the hottest Chicago Marathons in years. A course change that pulled runners off the iconic Chicago Theatre stretch. And a whole lot of 26.2 miles worth of stories to tell. In this episode of At Your Own Pace, I sit down with runners from all walks of this sport — first-timers, veterans, locals, travelers, the fast and the far-from-fast — to break down what the 2026 Chicago Marathon was really like out there. We get into the mental game, the physical grind, and the pacing calls everyone had to make in real time as the heat climbed into the mid-70s on race day. You will hear how runners managed hydration, adjusted their goals on the fly, and leaned on the crowd and the community to carry them through. One guest takes us from Chicago all the way to Honolulu, sharing what it is like to run back-to-back majors and what each race taught them about resilience, recovery, and showing up. We get into the marathon blues that always creep in after a big race, the lessons that only reveal themselves after mile 20, and the advice every one of these runners wishes they could pass on to the next person stepping up to the start line. The common thread? Don’t let a clock dictate your success. Treat every marathon like it’s your first. And 26.2 miles will change you — in the best way. If you ran Chicago, if you want to run Chicago, or if you just love hearing real runners tell the truth about what this sport takes — this one is for you.

Jeffrey McEachern is one of the most magnetic voices in the running world — but the version of him you see on the Peloton Tread today is a very different person than the one who laced up his shoes on December 2, 2015, broke and sleeping on a friend's couch. That day changed everything. In this episode, Jeffrey and I get into all of it. The years before running, when he was searching for identity, community, and a sense that who he was and what he had were enough. The first run that made him cry. The years of grinding to build a life from scratch — from McDonald's at 18, to talent recruiting for The Voice of Germany, to becoming a Peloton running instructor and the self-proclaimed Chief of Good Vibes. We talk about the Six Star journey, the mental health work that runs alongside the miles, the healing that happens on the road, and the reason he shows up every single day with joy, even when the world does not make it easy. We also get into the tools that keep him going — therapy, forgiveness, visualization, gratitude, and the belief that he has the power to feel the way he wants to feel. Jeffrey is proof that authenticity is a superpower, that community can rebuild a person, and that the miles you put down are never just about the miles. If you have ever needed to hear that a single decision to lace up can start a whole new life — this episode is for you.

Abigail Michelle is proof that you do not have to pick a lane. Actor. Model. Marathoner. Musician. Six Star finisher. Ambassador for some of the biggest brands in the sport. And 39 long-distance finish lines deep — with more to come. In this episode, Abigail shares her running journey from 2017 to now — the injuries, the comebacks, the marathons that shaped her, and the ones that humbled her. We talk about the intersection between running, music, and acting, and why pursuing multiple passions has made her a stronger athlete AND a better artist. We get into the mental side of the sport — positive self-talk, visualization, the two most powerful words in her toolkit ("I am"), and the importance of embracing the process instead of chasing outcomes. We also talk about the Six Star journey, why races like New York and Chicago hit differently, the meaning behind meeting her running idols, and the community and mentorship that has carried her through every mile. Plus — her gear, her partnerships, and the honest advice she gives to new runners just getting started. Abigail is a reminder that running is a metaphor for life. That resilience is built one mile, one setback, one comeback at a time. And that the people who chase multiple dreams often find the most meaningful finish lines. If you have ever wondered whether you can be more than one thing — this one is for you.

Maurice Lowman knows the exact date his life changed. March 12, 2015. That is the day he got sober. And every mile he has run since — 44 marathons, 8 ultras, two 100 milers, and a 3,488-day run streak — has been built on top of that one decision. You may know him as Marathon Panda. Positivity and hope dealer. Ultra runner. Community builder. The guy who runs the Boston Marathon in a full suit and tie. But before all of that, Maurice was fighting for his life against addiction on the streets of Rhode Island. In this episode, Maurice and I go all the way back — to the early days, the rock bottom moments, and the pivotal day that everything shifted. We talk about how running became the second half of his sobriety, what nearly ten years of daily running actually gave him, and what it felt like to end the streak on his own terms. We get into the story behind the suit, the causes he runs for, and what it means to become a hope dealer for people who are still in the fight he once was. Maurice is proof that pain can become purpose. That consistency can rebuild a life. That small words of encouragement can plant seeds that grow into entire communities. And that no matter where you have been, you can decide today to write a different next chapter. If you or someone you love is struggling — with addiction, with mental health, with feeling stuck — this episode is for you.

Jon Levitt has spent the last seven years asking the best runners in the world — Olympians, ultrarunners, back of the pack finishers, and everyone in between — one simple question: what keeps you going? As the host of For The Long Run and Long Run Labs, and a builder in the endurance space through Find My Huddle and Eternal, Jon has become one of the most trusted voices in the sport. But in this episode, the tables turn. We flip the mic on the guy who usually asks the questions. Jon and I get into his own running journey — from his first marathon to ultra distances, from a life-changing dinner with Zach Miller in 2018 to launching one of the most respected running podcasts out there. We talk about the aggregate wisdom he has collected from hundreds of conversations, why process beats outcome every single time, what the back of the pack has taught him that the elite side hasn't, and how curiosity — not talent, not obsession, but pure curiosity — has driven every chapter of his life. We also get into what it looks like to build a real business in the running world, why starting early matters, and the three words he lives by: pursue adventure, follow curiosity, bet on yourself. Whether you are chasing your first 5K or your fifth 100 miler, this conversation is going to leave you fired up to lace up.

Anne Keane is a jewelry designer, a mom, and a woman who has been living with — and thriving through — stage 4 breast cancer. She is also a marathoner, chasing all six Abbott World Marathon Majors while raising money for Dana-Farber, the very institution that is part of her own cancer journey. In this conversation, Anne and I get into all of it. How running found her during the pandemic. What it feels like to train for Boston and Berlin while managing a stage 4 diagnosis. The mental discipline it takes to keep showing up when your body has its own agenda. How her work as a jewelry designer at Flock Boston connects to her work as a runner — both requiring patience, craft, and steady hands. Why she chose the word thriving instead of surviving. What it means to run for Dana-Farber. And what she wants the metastatic breast cancer community to know about what is still possible. Anne is the definition of at your own pace. This is a conversation about resilience, community, creativity, and choosing to live fully — one mile, one bead, one day at a time. If you have ever been told something hard and had to figure out what came next, this episode is for you.

What happens when a Peloton bike gifted by your husband accidentally sparks a full-blown running obsession? For Laura, it meant going from her first ride to coaching her son's middle school cross-country team—to a state championship—in just six months. In this episode, Laura shares the beautifully messy reality of becoming a runner: fueling her first marathon with nothing but applesauce squeeze pouches, battling humidity so brutal her vest left burns, and wrestling with the voice that whispered "I don't look like a runner, I don't talk like a runner." Spoiler: she ran it anyway, clocking her best half-marathon split in the process. We dig into imposter syndrome, the power of community, and why every runner—no matter their pace—belongs in this sport. Laura's story is proof that you don't need to start on the roads to end up crossing a marathon finish line. You just need to start. Whether you're eyeing your first 5K or your fifth marathon, this one's a reminder: one step, one mile at a time.

What does it really mean to call yourself a runner? In this episode, Mike sits down with Avelyn Castillo — known online as it's.aveline — for an honest, funny, and deeply motivating conversation about identity, belonging, and the long road to the start line. Avelyn shares how she went from hating gym class and avoiding exercise altogether to training for and finishing marathons — all while managing asthma, navigating body image, and fully embracing life as a slow runner and run-walker. She opens up about the identity shift that comes with becoming a runner, the power of representation for plus-size athletes, and why transparency and inclusivity matter so much in running spaces. Together, Mike and Avelyn dig into the role community plays in keeping us going: the friends, run clubs, and training partners who carried her through Boston, New York, and beyond. From charity running and the six-star dream to the mental health benefits of marathon training, Avelyn's story is a powerful reminder that progress is never linear — and that every mile counts. If you've ever felt too slow, too late, or like you're not the "right" kind of runner, this conversation will leave you feeling seen, inspired, and ready to keep going at your own pace.

Kaitlin started out as a swimmer. These days, she's an Ironman finisher—but the road between those two points is where the real story lives. In this episode, Kaitlin walks us through her journey across all three disciplines: swimming, biking, and running, and what it actually takes to put them together over an Ironman distance. We talk about the training and the discipline the sport demands, but also about the quieter stuff—the humility that keeps you grounded, the mental resilience that carries you when your legs won't, and the lessons that only show up after you've raced more than once. What comes through most is how personal the whole thing is. Kaitlin's path is her own, shaped by consistency, small wins that added up, and the community that pushed her along the way. It's a conversation for endurance athletes, fitness enthusiasts, and anyone who needs a reminder that growth tends to come one steady step at a time.

Most runners just want to finish. Kristina wanted to do something bigger. After learning she carried a genetic cancer risk and undergoing a mastectomy and hysterectomy, she didn't slow down—she ran straight at it. Kristina went on to complete all six Abbott World Marathon Majors and raised over $150,000 for cancer research along the way. In this episode, she shares how she got from a high-risk diagnosis to the finish line of six of the world's biggest marathons. We talk about the mental side of it—how she kept going, why she ran for her dad's life, and what it meant to cross the London Marathon finish line with her family cheering her on. We also get into charity running, and why she believes telling your story can be the thing that gets you through the hard parts. It's an honest conversation about turning pain into purpose, and about how running became her way of healing and building something that lasts. If you're a runner, a survivor, or just someone who needs a reminder that setbacks can turn into comebacks, this one's for you. You can follow Kristina's work @kristinacoccoluto on Instagram and support her mission to fund cancer research.

Most runners start because they want to get faster — but what keeps so many going through the toughest miles, and the even tougher mental barriers, is something much simpler: the pure joy of movement. In this heartfelt conversation, Fudgie proves you don't have to be fast or perfect to truly belong in the running community. His candid stories — from bleeding nipples to mid-marathon epiphanies — capture the messy, authentic side of running we rarely see online, and it's exactly what makes him so inspiring. You'll discover how running became far more than physical exertion for Fudgie: a powerful tool for resilience, mental health, and navigating life's biggest challenges. He opens up about how running carried him through Covid, shattered his self-imposed limits, and became a source of unshakable confidence at any size or pace. Together we break down the importance of community, the overlooked social benefits of the sport, and the real reason runners keep coming back even when motivation feels miles away. Fudgie's story is a reminder that progress isn't linear, that every step — even the ones that feel all wrong — builds resilience and reveals how much strength we carry inside us. Whether you're brand new, returning after time away, or simply need a reminder that your journey is yours alone, this episode will reignite your love for the sport and your belief in what's possible. It's grounded, honest, funny, and real — perfect for anyone who wants to keep it authentic. Fudgie is a London-based runner, content creator, and advocate for accessible, inclusive running. His account, @InstaFudgie, is a breath of fresh air — full of unfiltered honesty, positivity, and support for runners of every background. His message is clear: you don't have to be fast or perfect to run, and your story matters. It's time to start where you are — because you belong here, no matter your pace. Mike also talks about a reunion with a a fellow marathoner in the most unlikely of places.