Legwork

13 - The Science and Art of the Negative Split: Bank Energy, Not Time

A deep dive into the physiology, psychology, and pacing science behind negative splitting in track and road racing, and why the fastest times are often run by athletes willing to start slower to finish stronger. Episode Description: It’s one of running’s oldest pieces of advice and one of its least trusted: don’t go out too fast. Yet every race morning, thousands of runners surge through the opening miles convinced they’ve somehow escaped physiology. The pace feels easy. The crowds are loud. The legs are fresh. Until they aren’t. In this episode of Legwork, Matt and Molly unpack why the negative split remains one of the most effective and misunderstood strategies in endurance racing. Using Matt’s Boston Marathon breakthrough as a launching point, they explore the science of pacing, glycogen depletion, lactate production, thermoregulation, muscle fiber recruitment, and why “banking time” so often turns into borrowing against a debt the body eventually collects. The conversation moves from elite marathon racing to practical pacing mistakes recreational runners make every weekend. They examine why even slight pacing errors early in a race can create cascading physiological consequences later, why going out too fast feels deceptively easy, and why the body’s warning signals in the final miles are often less about “mental weakness” and more about real biological limits being reached. At the center of the episode is one core idea: don’t bank time, bank energy. Together, they cover: * What a negative split actually is, and why it’s more than simply “starting conservative” * Why elite marathoners and championship fields overwhelmingly negative split to win * The science of glycogen depletion, fat metabolism, lactate, and endurance energy systems * Why running slightly too fast early creates disproportionate fatigue later * The misunderstood relationship between lactate, “lactic acid,” and muscle fatigue * How heat accumulation and cardiovascular drift quietly sabotage races * Why Boston Marathon pacing strategies often fail * The psychological reasons runners still go out too fast despite knowing better * How progression runs and marathon pace workouts train athletes to finish stronger * Why negative splitting creates more control, confidence, and resilience late in races * The difference between surviving the final miles and still being able to race them Along the way, Matt and Molly, compare pacing strategy to maximizing an electric car’s battery range, reflect on the emotional side of racing, and explain why passing people at mile 24 might be one of the best feelings in the sport: ultimate confidence that you puled it off. Whether you’re training for your first half marathon, chasing a marathon PR, trying to break a major time barrier, or simply tired of fading in the final miles, this episode offers a practical and science-backed framework for pacing smarter and racing stronger. Chapter List: 00:00 Episode preview and why negative splits work in brief 02:10 Boston Marathon Experience 06:16 The Negative Split Strategy Explained 11:41 Elite fields overwhelmingly negative split to win 14:56 The science of negative splitting: Let's start with our energy systems 18:04 An analogy: Understanding pacing in the context of maximizing your car's fuel efficiency 23:10 The Role of Glycogen and Fat in Endurance and the misnomer of "lactic acid" 33:09 A slight diversion on the periphery of pacing in context of racing (i.e., high carb vs low carb) 35:44 Understanding why going out too fast is physiologically and mentally a bad idea 44:53 Why a negative split approach physiologically facilitates improved performance in second half of the race 52:14 Reasons why everyone still goes out to fast when they know they shouldn't (the mental side of things) 59:59 Training for Negative Splits 01:10:14 Mental Strategies for Successful Racing

Bonus 3: What You Need To Know To Run The Boston Marathon—and Why It’s Harder Than It Looks

A practical course strategy for Boston that covers race-day logistics, pacing, hills, and fueling, so you don’t give your race away before Heartbreak Hill. The Boston Marathon itself doesn’t test how fit you are. It tests how well you understand what you’re stepping into. It tests how well you can plan and prepare. The course gives you just enough early to make you believe you’re having a great day. Downhills feel free. The pace comes easily. And somewhere between Hopkinton and Wellesley, it’s all too easy to lose sight of the fact that you might be borrowing energy from later you. AIn this episide, youll learn to understand why Boston is hard, how to approach it with intention, and when to hold back even when everything feels right. Boston isn’t about surviving the hills. It’s about arriving at them with something left. Episode Description In this joint episode of the Allie G Show and Legwork, Alex, Matt, and Molly break down how to approach the Boston Marathon from start to finish with three primary sections: race day logistics, a section-by-section course strategy and analysis, and race week and day nutrition and fueling. Drawing on their own experiences across multiple Boston races, they explain why the course is more tactical than it looks—and how small decisions early in the race can shape the final 10K. Together, they cover: * How to plan race weekend logistics, including the expo, transportation, and starting village * What makes the Boston course deceptively difficult despite being “net downhill” * How to pace the early miles so you don’t give back time later * A section-by-section breakdown of the course, including the Wellesley tunnel, Newton Hills, Heartbreak Hill, and the Citgo Sign * Why Boston rewards restraint early and patience through the middle miles * Common mistakes runners make in the first 16 miles—and how to avoid them * How to think about fueling, hydration, and carb loading for race week and race day * Adjusting your strategy based on weather, effort, and how the day unfolds, and * What to expect in the final miles and how to close the race strong Along the way, they share lessons from past races, including pacing mistakes, fueling issues, and what it actually feels like when the race turns. Whether it’s your first Boston or you’re trying to run it better than last time, this episode gives you a clear framework for approaching the course with intention. Chapter List 00:00 The Allie G Show and Legwork Joint Podcast - An Overview of our Boston Marathon Strategy Episode 03:27 Personal Boston Marathon Journeys 07:13 Role Models In Sport and Mental Approach to Boston 12:48 Getting To The Expo and Bib Pick Up 13:53 Race Morning Planning and Breakfast Strategies 15:34 Transportation To the Start 21:36 Starting Village 25:39 Leaving Starting Village and The Walk To The Start 28:59 Brief Intro to Pre-Race Nutrition 34:31 The Technical Challenge of the Boston Marathon 42:47 Experiences and Lessons from Past Marathons 46:51 The Tactical Nature of the Boston Marathon 47:35 Breaking Down the Course: Elevation and Strategy 48:44 Breaking Down the Course: Elevation and Strategy 51:47 Boston Marathon Section Analysis: The Start Through Mile 4 56:21 Boston Marathon Section Analysis: Mile 4-15 59:07 Boston Marathon Section Analysis: Mile 15.5-21 Newton Hills 01:05:31 Boston Marathon Section Analysis: Mile 21-24 Post Heartbreak Downhill Stretch 01:09:22 Boston Marathon Section Analysis: Final 2 Miles and your Left on Hereford, Right on Boyleston 01:11:06 Nutrition Leading Up To and During The Race - Carbloading! 01:17:35 Nutrition on Race Morning 01:19:06 Science of Fueling Generally and On Course Nutrition 01:22:45 Hydration On The Course (Gatorade) 01:30:15 Adjusting Your Race Day Nutrition Strategy Depending on Weather and Fueling For Recovery 01:34:22 Post-Race Recovery and Celebrations

12 - Applying Heat Training Protocols During Winter Running

A focused guide to using heat training during winter—why it works, what adaptations you’re actually chasing, and how to implement sauna, hot water immersion, or layering protocols safely and strategically. Heat training is usually framed as something you do before a hot race. But the physiological adaptations don’t care what month it is. Plasma volume expansion, improved thermal regulation, and cardiovascular efficiency can all support training during winter—even if race day will be cold. This episode is an edited and streamlined version of Episode 4, where we originally covered heat training in depth. Here, we’ve removed the broader discussion of racing in hot environments and narrowed the focus to one question: How can runners use heat protocols intentionally during winter training to enhance performance? Episode Description This episode is a practical, research-backed breakdown of how to apply heat training protocols during winter running. Matt and Molly revisit the primary studies that shaped their understanding of heat adaptation, then walk through: * Why heat training matters beyond hot race preparation * The physiological mechanisms behind heat adaptations * The three core methods for inducing heat stress * How to implement layering, sauna, and hot water immersion during winter * How long adaptations last and how to maintain them * When to schedule heat exposure within a training cycle * Key safety considerations to avoid digging a recovery hole Rather than treating heat training as seasonal, this episode reframes it as a tool. One that, when applied carefully, can support cardiovascular development, resilience, and recovery during winter blocks when training quality matters most. Chapters 00:00 Introduction to Heat Training and Personal Experiences Driving Our Understanding 01:11 Context for Episode And Focus On Heat Training Protocols During Winter Training 02:23 The Primary Studies We Reviewed In Preparation For This Episode 03:57 Major Reasons Why You Should Care About Heat Training 06:39 Why Running In The Heat Is Challenging 11:41 Anecdotal Experience with Heat Training In Recent Ultra Performances 13:30 The Three Heat Training Methods We Cover and General Physiological Benefits of Heat Training 14:37 Thermal Regulation and Adaptations 16:46 Protocol by Protocol Analysis 17:09 Protocol 2: Adding Layers to Augment Heat of The Natural Environment 36:28 Protocol 3: Hot Dry Sauna and Hot Water Immersion (HWI) - Actual Implementation Steps 38:39 Protocol 3: Hot Sauna Benefits and Considerations 41:01 Protocol 3: How Water Immersion (HWI) Benefits and Considerations 46:03 Maintaining Heat Training Adaptations 48:26 Timing and Strategy for Heat Training 52:31 Safety Considerations When Heat Training Top 5 Takeaways 1. Heat training is not just for hot races. The adaptations—plasma volume expansion, improved cardiovascular efficiency, and thermoregulation—can support winter training blocks as well. 2. Layering and passive heat exposure are often the most practical winter tools. You don’t need a hot climate. Strategic layering during runs or post-workout sauna/HWI can induce meaningful adaptations. 3. The goal is controlled stress, not exhaustion. You’re chasing adaptation, not dehydration or glycogen depletion. Overdoing it can compromise recovery. 4. Adaptations are transient but quickly re-established. Benefits can fade within roughly two weeks without exposure, but can often be restored in just a few sessions. 5. Safety matters more in winter than people think. Heat protocols layered onto hard winter training can create cumulative stress. Hydration, fueling, iron status, and recovery awareness are essential.

11 - Why Racing All the Time Is Holding Back Your Running

Always training, never improving? How periodization fixes your running by helping you plan an entire season, not just the next race. Most runners know how to train for a race. Far fewer know how to train for a season. Trusting that a more holistic approach to your training over a year, can be daunting, but it doesn't have to be. This episode examines why so many runners feel stuck in a cycle of constant training, frequent racing, and nagging fatigue. Matt and Molly explore how the pressure to always be “in shape” or “race ready” quietly erodes long-term progress, and why time off is not a failure of discipline but a necessary part of improvement. Drawing from coaching experience, personal mistakes, and the realities of modern running culture, they unpack periodization as more than a buzzword. Instead, it becomes a framework for understanding when to push, when to build, when to sharpen, and when to step back. The conversation reframes downtime as productive, structure as liberating rather than restrictive, and progress as something measured over months and years, not just race weekends. Episode Description: In this episode of Legwork, Matt and Molly tackle one of the most overlooked problems in running: training hard all the time without getting better. They break down periodization, not as a rigid system reserved and eligible for elite athletes, but as a practical way to think about an entire training year. From off-seasons and base building to race-specific preparation and recovery, they explain how each phase fits together, and why skipping any of them often leads to burnout, stagnation, or injury. Together, they cover: * Why racing too often can stall progress and increase injury risk * What periodization actually means, beyond downloaded 16-week plans * The role of the offseason and why time off does not equal lost fitness * How to structure transition, preparatory, pre-competition, and competition phases * Where Zone 2 training, strength work, and volume really belong in a season * How to balance social running, races, and long-term goals * Common mistakes runners make when they’re always training but never improving Along the way, Matt and Molly share personal examples, coaching insights, and practical ways to rethink your relationship with training. Whether you’re chasing a PR, navigating a packed race calendar, or trying to stay healthy year after year, this episode offers a clearer framework for planning smarter and running better. Chapter List: 00:00 Introduction and Reflections on Needing To Take Time Off 03:05 Managing the Offseason: Insights and Strategies 06:26 Why We Wanted To Do This Episode and Our Agenda 11:47 Overview of Running Plan Periodization And Phases Of a Training Cycle 15:05 Major Benefits of Incorporating All Of these Phases In A Training Cycle 22:07 Transition Phase: A Methodical Approach Between Major Training Bouts 38:09 Preparatory Phase: Building Your Base, Your Strength, And Engine 44:03 Preparatory Phase: Where Zone 2 Training Sits and Increased Aerobic Volume 48:52 Preparatory Phase: Balancing Volume and Intensity and Lifting 55:59 Pre-Competition Phase: Fine-Tuning the Engine 01:02:25 Pre-Competition Phase Cross Training, Strength Training, and Recap 01:09:35 Competition Phase: Race Specific Training 01:17:55 Post-Race Transition and Recovery

10 - The Atlantic's Nick Thompson On Writing His Book The Running Ground, Pushing His Personal Limits, and an Undying Curiosity

A live conversation with Nick Thompson on curiosity, endurance, and a complicated relationship with both a father and the simplest of sports: running. This conversation between Nick Thompson and David Alm, a Brooklyn-based journalist, professor, and runner, offers a window to Nick’s process in writing The Running Ground, and to the people, stories, and moments that made it into the final draft and what didn't. Recorded live at Bakline’s HQ, the episode captures Nick in dialogue rather than interview, reflecting with David on the journalistic process, the discipline of editing, and the characters in his life, most notably his father, who shaped the person he has become. There is much to be gained from reading or listening to The Running Ground, the audio version of which Nick himself narrates. Its opening chapter alone should be required reading for anyone preparing to step onto the New York City Marathon starting line. What emerges in this rare and candid conversation, though, is something broader: a meditation on perspective and curiosity, and on how our understanding of our own abilities shifts over time. Along the way, Nick reflects on his relationship with his father and the role running has played in his ability to build and maintain a truly exceptional life, offering insight on how the sport can not only facilitate escape and drive, but also help us make sense of the world. At its core, this conversation speaks to the importance of paying attention: to our bodies, to the relationships we build, and to the quiet ways we can learn to embrace all that makes us who we are–rather than trying to outrun it. Special thanks to the Brooklyn Greenway Initiative and The Atlantic for their support of this event. Chapter List: 00:00 Introduction and Background 04:43 The Journey of Writing The Running Ground 10:14 Exploring Personal Connections and Themes 21:16 The Editorial Process: Structure and Format 24:14 The Editorial Process: The People Who Have Entered Nick's Life and Imparted Key Lessons 30:18 Writing About Yourself Journalistically 36:50 The Pain of Running and Broader Life Lessons  42:19 The Endurance Of Running and Its Impact on Nick 45:20 Approaching Running with Undying Curiosity 50:23 Pushing Limits: Personal Records and Race Experiences 53:54 Cultural Influences on Running and Personal Growth 55:13 Q&A: Current State of Running Culture 58:51 Q&A: Fatherhood, Relationships, and Emotional Connections 01:02:09 Q&A: Media Industry Insights and the Role of Running 01:02:44 Q&A: Nick's Personal Pursuits and Current State of Media 01:07:55 Q&A: Exploring Personal Archives and Memoir Writing 01:11:18 Q&A: Recommended Running Literature 01:12:44 Q&A: Evolving Running Goals With Age 01:18:25 Q&A: Favorite Greenway Runs and Community Engagement 01:20:58 Promoting the Book and Final Thoughts Key Takeaways * Perspective shapes ability  One of the central insights of the conversation is that limits are often internal before they are physical. Nick’s experience shows how a shift in perspective can unlock capacities we didn’t realize were still available. * Endurance is less about toughness and more about attention Running emerges not as an exercise in brute force, but as a practice in listening to your body, and to your pain. The same attentiveness applies beyond sport, shaping how we can move through work and stress. * Understanding a parent often requires time, distance, and reconstruction Nick’s reflections on his father are not about resolution, but context. Through diaries, archives, interviews, and memory, he comes to see how running helped his father hold together a complicated life. * Curiosity sustains long arcs better than optimization Whether in running, writing, or navigating change at a major organization, curiosity proves more enduring than a fixation on outcomes.