From 2x Brain Surgery Survivor to 2x Olympic Marathon Trials Qualifier: Molly Bookmyer
Run to the Top Podcast | The Ultimate Guide to RunningShow Notes
You may have never heard of Molly Bookmyer, but since overcoming two brain surgeries in 2015 she's quickly becoming one of the top US Women's Marathoners. Molly opened up about her health struggles and her path to elite running with questions like: How Molly overcame the odds to run a 2:28 marathon after two brain surgeries How she balances training as an elite with a full-time job When Molly realized she had undiagnosed Celiac's disease and how discovering this has changed her fueling What are Molly's goals for the 2025 London Marathon where she'll be toeing the line against some of the world's best marathon runners Molly Bookmyer is currently a Oiselle sponsored athlete and two-time Olympic Marathon Trials Qualifier with a 2:28 personal best after winning the 2024 Twin Cities Marathon. Molly finally considers herself healthy after a long stretch of sickness and injury and will be a name to look out for when she toes the line at this year's London Marathon. Molly Bookmyer 2024 Olympic trials athlete bio Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Qualia Senolytic As a masters runner, I am always on the lookout to prevent (or at least slow down) many of the common performance declines that happen with age. Qualia Senolytic is designed to selectively target and eliminate damaged or dysfunctional cells in the body, which are called senescent cells. By removing these cells, senolytics aim to rejuvenate tissues, reduce inflammation, and reverse some aspects of aging. Early research has shown senolytics can… Lead to a reduction in systemic inflammation Improve vascular function by reducing senescent cell burden in the arteries. Enhance muscle regeneration while also increasing exercise capacity and decreasing recovery time Lead to significant improvements in joint health Ready to resist aging at the cellular level? Try Qualia Senolytic and use the code RTTT15 to save 15% off any purchase. MAS Iron Outside of training deficiencies, low iron is one of the most common reasons for poor results during workouts and races. Recent research indicates that almost 56% of male runners and 86% of female runners suffer from an iron deficiency that severely hampers performance. The problem with eating iron-rich foods or supplementing with traditional iron supplements is that iron is notoriously difficult for the body to absorb and utilize. In fact, only about 25% of dietary iron found in animal sources is absorbed while 17% or less of the iron from plant sources is absorbed. But MAS Iron has found a way to combat these absorption issues to ensure you can get the iron you need for health and performance. By combining the most efficiently absorbed form of elemental iron with clinically proven ingredients to aid in absorption, MAS Iron performs like no other iron product on the market. In fact, clinical research has shown the combination of ingredients in MAS Iron can quadruple absorption and increase bioavailability by 30%, all while reducing GI issues by 50%. Check out the research and the results for yourself at masedge.com/iron. Runnersconnect fans will automatically save 20% on any purchase.
More from Run to the Top Podcast | The Ultimate Guide to Running
Welcome back to Run to the Top! After a year-long break, we're back with a new format, a new permanent co-host in Coach Sara, and a lineup of new segments designed to make this show more interactive and more useful for your training. Most runners start fall marathon training by adding miles. The intention is right, but the execution goes wrong immediately: their "easy" runs land in the gray zone, which means every mile costs more recovery than it should. A study of 119,000 marathon runners found that the fastest finishers weren't training harder. They were running easier, more often. Today's show covers: Why we've been away and what's new with the show What easy pace actually means, with real numbers and a 3-test diagnostic you can use today The science behind why slow running builds a bigger aerobic engine than moderate running 5 specific costs of running your easy days too fast, and how the damage compounds over a training cycle A coaching case study: fixing a masters runner whose easy pace was 30 seconds off marathon goal pace If you're kicking off a fall marathon cycle right now, this is the single most impactful adjustment you can make in week 1. Get this right and the next 16 weeks go better. Get it wrong and you'll spend the cycle fighting fatigue you created on day one. Connect, Comment, Community Follow RunnersConnect on Instagram RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Blueprint Longevity Mix Fighting the effects of aging is something I've become more and more passionate about as I push closer to 50. Whether it's improving recovery or maintaining energy levels so I can play with my kids, I am always on the lookout for ways to feel better. That's why I started taking Blueprint's Longevity Mix a few months ago. The founder is Bryan Johnson, the tech entrepreneur who is constantly experimenting on himself to fight the effects of aging. While some of the things he does may be a little crazy, I appreciate his science-first, research-backed approach. Most importantly, he's not just trusting the studies, but testing everything himself and tracking biomarkers, publishing the data publicly, and refining everything based on the results. It's specifically formulated with scientifically-backed ingredients shown to support energy, cognitive performance, mood, focus, sleep, cellular resilience, and healthy aging. Science-backed, precision-dosed, no BS. For a limited time only, new customers get 20% off + free shipping at blueprint.bryanjohnson.com by using code RTTT at checkout. MAS Edge Creatine Gummies If you've been on the fence about creatine, or you tried powder before and dealt with stomach issues, this is worth a look. Creatine is one of the most well-researched supplements out there. It improves muscle recovery, supports bone mineral density, and recent research shows real benefits for endurance athletes, not just sprinters and lifters. The challenge is getting enough through diet alone — you'd need to eat about 2 pounds of raw beef every day. MAS Edge created a creatine gummy with micronized creatine monohydrate, formulated for endurance athletes. No powder, no stomach issues, just 3 to 5 grams a day consistently. Head to masedge.com/creatine to check it out.
Pretty much every runner deals with injury setbacks. The silver lining is that the recovery process can teach many important lessons. Coach Andie Cozzarelli joins us on the show to chat about her own injury setbacks and what you can learn from the recovery process. This is a special episode because after 13 amazing years, this will be the last episode of Run to the Top. If you're a longtime listener, thank you for your support and we look forward to bringing you more great training content through the RunnersConnect blog and newsletter. Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Ketone-IQ You may have read a lot the last few years about the benefits of ketones for endurance performance, such as mitochondrial efficiency and glycogen sparing. Your body uses ketones for energy typically during fasting, long periods of exercise, or when you don't have as many carbohydrates. The problem is that you typically need to severely reduce your carbohydrate intake in order to take advantage of them, which is difficult to sustain, even for the most dedicated runner. But, thanks to Ketone-IQ you quickly deliver ketones to your bloodstream, putting you into ketosis within minutes without the need to fast, restrict calories or carbs, or exercise away your glycogen stores. And the academic literature on the effectiveness of ketones for running performance is overwhelming. For example, a 2021 study demonstrated that the ingestion of ketones improved mitochondrial efficiency by 7% and 2019 study concluded that using ketones significantly enhanced endurance performance while minimizing overtraining. If you want to see more of the research, head to ketone.com/RTTT Plus, for a limited time you can save 30% off your first subscription order & receive a free six pack of Ketone-IQ by going ketone.com/RTTT. That's K-E-T-O-N-E dot com slash RTTT. MAS NAD+ for Runners Did you know that by Age 40, your NAD+ levels can be half of what they were at 20? And they only go downhill from there. This is important because lower NAD+ levels have been shown in research to impact some of the hallmarks of aging such as reduced muscle strength, lower mitochondrial performance and overall energy. But, just because NAD+ levels decline with age doesn't mean you have to accept it. NAD+ from MAS Edge is a groundbreaking formula that can increase your NAD+ levels by 67%. Their unique formula enhances absorption by 71% and increases uptake and utilization in the body by 167% compared to generic NAD+ supplements. This means you can slow muscle loss, improve recovery, increase your energy levels, and fight aging at the cellular level. You can check out the results yourself at masedge.com/nad. Plus, runnersconnect fans will automatically save 20% on any purchase. If you're ready to fight all the typical signs of aging and feel a decade younger, this is no-brainer.
The technological revolution has taken over running. Dr. John Holash and Dr. Cody Ray van Rassel are specialists in exercise physiology at the University of Calgary. We brought them on today's show to discuss topics including: What are some of the most exciting new technologies in athletics How the benefits of super shoes are measured What is the role of wearable technologies in advancing the sport What new technological innovations we might see in the near future Whether the humble potato is the ideal fuel source for endurance athletes At the elite level, technologies like carbon plated shoes and wavelight pacing technologies have led to huge breakthroughs in performances. John and Cody spend much of their time modeling the impact of technologies like these, making them ideal guests to give you a glimpse into how new technologies are completely transforming what's possible in running. Guest Bios: John Holash - bio Publications: https://www.researchgate.net/profile/John-Holash Cody Van Rassel - bio Publications: https://www.researchgate.net/profile/Cody-Van-Rassel
Coach James McKirdy is bringing the pro treatment to non-professional athletes by offering the McKirdy Micro Race series with services like personal pacing and bottle service. We brought James on to tell us all about how he's helping runners achieve personal bests including: What goes into creating a race designed to go fast Why he believes it's important for amateur runners to gain access to these type of services How to finally hit a racing goal you might have been chasing for a long time How to train for achieving common marathon goals such as breaking 3 hours or 4 hours in the marathon What it's like to compete with a group of runners who are all chasing the same goal How to give more opportunities for amateur runners to achieve their own running potential James is a huge supporter of helping athletes achieve their own potential and we love what he's doing to make the race conditions for high performance more accessible. https://mckirdytrained.com/ Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Ketone-IQ You may have read a lot the last few years about the benefits of ketones for endurance performance, such as mitochondrial efficiency and glycogen sparing. Your body uses ketones for energy typically during fasting, long periods of exercise, or when you don't have as many carbohydrates. The problem is that you typically need to severely reduce your carbohydrate intake in order to take advantage of them, which is difficult to sustain, even for the most dedicated runner. But, thanks to Ketone-IQ you quickly deliver ketones to your bloodstream, putting you into ketosis within minutes without the need to fast, restrict calories or carbs, or exercise away your glycogen stores. And the academic literature on the effectiveness of ketones for running performance is overwhelming. For example, a 2021 study demonstrated that the ingestion of ketones improved mitochondrial efficiency by 7% and 2019 study concluded that using ketones significantly enhanced endurance performance while minimizing overtraining. If you want to see more of the research, head to ketone.com/RTTT Plus, for a limited time you can save 30% off your first subscription order & receive a free six pack of Ketone-IQ by going ketone.com/RTTT. That's K-E-T-O-N-E dot com slash RTTT. MetPro Using Metabolic Profiling, MetPro's team of experts analyzes your metabolism and provides an individualized approach to obtaining your goals. Your MetPro coach then works with you to consistently make adjustments based on your metabolic data as well as how your plan fits your lifestyle. MetPro's coaches are not only educated experts in their field, but they're empathetic that people have demanding schedules and often stressful lives. They will work one-on-one with you to identify the best nutrition and fitness strategy that is going to work for your personal goals and lifestyle needs. Get a complimentary Metabolic Profiling assessment and a 30-minute consultation with a MetPro expert at metpro.co/rttt
Michael Brandt founded Ketone IQ after noticing its high metabolic efficiency to make fueling with ketones easier. We're bringing him on the show to chat all about ketones including: How he got started with Ketone IQ What are ketones and the differences between Ketone IQ and ketones produced naturally in your body The science behind using ketones as an energy source How to optimally include ketones as a part of your fueling Whether we could see new ketone products on the market in coming years Ketone IQ promises to provide a new fuel source completely separate from carbs, proteins and fats. We were curious how ketones fit into a well-rounded fueling strategy and wanted to put this show together to help answer that question. https://ketone.com/ Business Instagram: @ketone Michael's personal Instagram: @michaeldbrandt