#233 Shoe Rotation, Whoop and Watches: Gear Talk From a Balcony in Spain

The Marathon Podcast is now proudly sponsored by Saysky Copenhagen. Use code TMP15 for 15% off at saysky.com. Get 20% off a Strava annual subscription with code KRISTIAN Save on FlexBeam using code WARWICKRUNS or this link: https://rechargehealthas.sjv.io/55GAPb How does a winter Olympian become a 1:09 half marathoner in two years? Sofie Karoline Haugen skated for Norway at the 2022 Olympics, retired from speed skating in 2024, and has since run 10K in 31:57 and a 1:09 half marathon at the Copenhagen half, just a year after running 1:18 in the same city. Kristian and Sofie have known each other for around 17 years and both come from speed skating. In this conversation, Sofie looks back on her career: the years without progress, the decision to move to Stavanger and rebuild her training, the 2019 breakthrough that took her to ninth in the world, and the Olympic Games. She explains why she walked away when she was still skating well, and how a casual 3K on the track turned into a running career. Then the conversation turns to training. Sofie takes us through her week at 170 to 180 kilometers, including double threshold days, how she keeps her easy days easy, why consistency matters most, how she chooses shoes for different days as someone who works at the running store Löplabbet, and what she has learned about bicarbonate. She also reveals that her first marathon is coming up in November. In this episode: From speed skating to a 1:09 half marathon The years of hard work before the breakthrough Moving to Stavanger and rebuilding her training Qualifying for the Olympics Why she quit skating in 2024 Her first races as a runner Racing the Copenhagen half Shoes for different days, including the Alphafly 4 A full week at 170 to 180 kilometers Building strength without getting injured Her first marathon

Content note: This episode includes open discussion of drug addiction, homelessness, violence, mental health and suicidal thoughts (mainly between 05:00 and 12:00). Please take care while listening. If you or someone you know is struggling with substance use in the US, the SAMHSA National Helpline is available at 1-800-662-4357.

The Marathon Podcast is now proudly sponsored by Saysky Copenhagen. Use code TMP15 for 15% off at saysky.com.

The Marathon Podcast is now proudly sponsored by Saysky Copenhagen. Use code TMP15 for 15% off at saysky.com. Get 20% off a Strava annual subscription with code KRISTIAN Save on FlexBeam using code WARWICKRUNS or this link: https://rechargehealthas.sjv.io/55GAPb Michael, better known as SupaDupa Slim, is a 2:15 marathoner from Austin, Texas, coached by Jeff Cunningham of Bat City Track Lab. His path to 2:15 has been anything but linear: from the slow kid on the team in a small Texas town, to a marathon that fell apart in the second half, to missing the Olympic Trials standard by seconds, and finally to running 2:15 at the McCurdy Pro Marathon and qualifying. In this conversation, Michael breaks down what actually moved the needle: small, steady jumps instead of big leaps, a smarter approach to mileage, learning to run marathon pace without fear, and why time alone should never define you as a runner. He walks through his training week for the marathon, the block behind the 2:15, and the race itself. He also explains where the SupaDupa Slim name comes from. Before the interview, Kristian shares his own training update on the road to a sub-2:30 attempt in Valencia, including a 3:21 per kilometer opener in a session he did not expect to hold. In this episode: Where the name SupaDupa Slim comes from From slow kid to 2:15 marathoner, 25 years of running Two first marathons and what they taught him Overtraining, injury and rebuilding with patience Why small jumps and consistency beat big leaps How to chase a faster pace without freezing up A full marathon training week and the block behind the 2:15 His mileage philosophy and advice for runners The McCurdy Pro Marathon, mile by mile Next up: the Houston Half Marathon and a Boston pro field hope Timestamps 00:00 Introducing Michael 01:44 Kristian’s training update 02:08 Saysky 14:45 Interview begins 14:52 The name SupaDupa Slim 16:52 What running means to Michael 20:03 Staying consistent for 25 years 22:32 Growing up with running siblings 26:40 His first marathons 32:43 Learning what it takes 39:01 Injury and rebuilding 41:00 Time goals and the ceilings we create 44:53 Learning to run faster paces 48:17 Commitment and decision making 51:07 Coach Jeff Cunningham 53:32 A marathon block for 2:15 1:00:12 Recovery and fueling 1:03:49 Small habits and mobility 1:06:23 Mileage advice 1:10:23 Doing less and feeling better 1:13:24 A week of marathon training 1:17:45 The McCurdy Pro Marathon 1:23:06 Qualifying, emotions and the finish 1:26:11 What’s next 1:27:34 Wrap up Michael on Instagram: @supadupaslim Start your free Musicbed trial: https://fm.pxf.io/kristianwarwick Full episodes + the Boston 2025 documentary: https://www.youtube.com/@Warwickruns Follow my training journey on Instagram: @warwick.runs Music from Musicbed: MB01XPYH8ZYENVAMB0133EV2TCQFZY

The Marathon Podcast is now proudly sponsored by Saysky Copenhagen. Use code TMP15 for 15% off at saysky.com. Get 20% off a Strava annual subscription with code KRISTIAN Save on FlexBeam using code WARWICKRUNS or this link: https://rechargehealthas.sjv.io/55GAPb A quick recap of the 2026 Chicago Marathon, right after the finish. Kristian watched the race from Norway and shares his reactions to a field that was packed from top to bottom: Amos Kipruto won the men’s race in 2:01:09 ahead of Tadese Bikila, and Hawi Feysa defended her title in a personal best 2:13:33 with Sharon Lokedi second. He goes through the moments that stood out to him: Jacob Kiplimo looking relaxed before things changed, Vincent Mauri’s treadmill-built form and his fight through cramps, Clayton Young finishing as the top American man, and Emma Grace Hurley running the fastest marathon debut by a U.S. woman. He also covers Izzi Batt-Doyle’s new Australian record, Dakotah Lindwurm’s race a few days after her interview, Thomas Nobbs’ PR, and a look back at the Melbourne Marathon, including Jimmy Whelan’s debut. All times mentioned in the recording are unofficial, as Kristian recorded right as the athletes finished. In this episode: Melbourne Marathon and Jimmy Whelan’s debut Matt Fox, critical questions and the role of this podcast Vincent Mauri and Emma Grace Hurley, the runners Kristian was most curious about What happened to Jacob Kiplimo Women’s race: Hawi Feysa, Sharon Lokedi and Izzi Batt-Doyle’s Australian record Emma Grace Hurley’s historic debut Vincent Mauri’s treadmill-built form and the cramps Clayton Young, Charles Hicks and Thomas Nobbs Content note: There is a brief mention of Matt Fox’s approach to weight loss, which Kristian notes can be triggering for some listeners (around 02:30). Timestamps 00:00 Welcome and Chicago overview 00:38 Melbourne Marathon and Jimmy Whelan’s debut 01:47 Matt Fox 03:08 Critical questions and the role of this podcast 05:33 Saysky 06:14 Following Chicago from Norway 06:57 Runners Kristian was curious about 07:45 Emma Grace Hurley 09:02 Chicago thoughts and Jacob Kiplimo 12:00 Men’s podium 13:02 Women’s race: Sharon Lokedi and Hawi Feysa 16:19 Izzi Batt-Doyle’s Australian record 18:16 Emma Grace Hurley’s historic debut 20:42 Dakotah Lindwurm and Elena Hayday 21:17 Vincent Mauri 25:53 Clayton Young and Charles Hicks 26:48 Thomas Nobbs 28:08 Puma Project 3 and final thoughts 29:42 Outro Start your free Musicbed trial: https://fm.pxf.io/kristianwarwick Full episodes + the Boston 2025 documentary: https://www.youtube.com/@Warwickruns Follow my training journey on Instagram: @warwick.runs Music from Musicbed: MB01XPYH8ZYENVAMB0133EV2TCQFZY