Not Over Forty Not Undertrained: Shane Wahlstrom

Probably Injured

It was bound to happen eventually. In this episode of Over Forty, Undertrained, middle-aged brothers Reo and Ryan face the ultimate rite of passage for any aging athlete: the dreaded, inevitable, nagging tweak. Whether it’s a phantom knee click, a stubborn Achilles flare-up, or a lower back that suddenly objects to basic human movement, we are officially "probably injured." We use a heavy dose of comedy to laugh through the pain as we describe the specific, bizarre injuries and nagging aches that suddenly appear the moment you start ramping up your weekly mileage. From the mysterious bottom-of-the-foot pain that makes your first morning steps look like a penguin walk, to hip tightness that makes getting out of a car a multi-stage logistical operation, we break down the hilarious realities of high-mileage running over forty. Join us as we dive into the psychology of ignoring early warning signs, the hubris of trying to run like we are still 21, and the universal panic of wondering if a minor ache is actually a major setback. We also talk through how to handle the downtime without losing your mind, the non-negotiable role of active recovery, and why "pushing through the pain" is the absolute worst advice you can follow at this stage in life. A Note from Reo & Ryan: If you’ve ever had to ask yourself, "Did I pull something, or am I just old?"—this episode is for you. What we cover in this episode: * The Anatomy of a "Tweak": A comedic look at the specific, nagging pains that come with high mileage. * The Mental Battle: How to handle taking a forced rest day when you already feel undertrained. * Training Smart: Practical strategies for training around an injury so you can stay active without making things worse. * Our New Defense Mechanisms: Why mobility, strength training, and actually listening to your body become essential after 40. Tune in, stretch out (seriously, go stretch), and let's figure out how to rehab our way back to our beautifully mediocre performance goals.

Maah Daah Hey There

Over Forty Undertrained — Episode 8: Maah Daah Hey There We are officially on location in the beautiful North Dakota Badlands! Recorded directly from the CCC Campground—the north terminus of the Maah Daah Hey Trail—the guys are recovering from a massive trail run and giving you a raw, honest look into their latest week of training. The Maah Daah Hey boasts one of the longest contiguous single tracks in the United States, and it gave the crew a serious run for their money today [05:35 [http://www.youtube.com/watch?v=2DQhxkDsxmc&t=335]]. In this episode, we dive into: * The Mileage Milestones: Ryan breaks down his biggest training week ever, checking in at a massive 76.6 miles—including a brutal stretch of high-wind treadmill runs and today’s long effort [02:17 [http://www.youtube.com/watch?v=2DQhxkDsxmc&t=137]]. * The Road to San Diego: With just two weeks until the San Diego Rock & Roll Marathon, find out why the approach this year is completely stress-free, focused purely on having fun, and supporting fellow runners [03:39 [http://www.youtube.com/watch?v=2DQhxkDsxmc&t=219]]. * Trail vs. Road Running: The guys tackle the 11-mile Long X Loop (knocking out a total of 22.25 miles for the day) and discuss why trail running is vastly different from the mechanical nature of the road [07:16 [http://www.youtube.com/watch?v=2DQhxkDsxmc&t=436]]. From "walking a tightrope" to watching your feet, managing rolling ankles, and navigating horse trails, it's a completely different muscle game [09:03 [http://www.youtube.com/watch?v=2DQhxkDsxmc&t=543]], [10:42 [http://www.youtube.com/watch?v=2DQhxkDsxmc&t=642]]. * Hydration & Heat Successes: Discover how a history of getting "messed up" by the Badlands sun led to a strict focus on staying salted and hydrated this time around—resulting in a highly successful, high-energy run [18:31 [http://www.youtube.com/watch?v=2DQhxkDsxmc&t=1111]]. * Training for the Black Hills 100: How today's simulation pace helped prime the team for the massive undertaking waiting for them in July [08:26 [http://www.youtube.com/watch?v=2DQhxkDsxmc&t=506]]. Thinking about hitting the trails? If you are in the Williston or Watford City area, the guys highly recommend checking out the Maah Daah Hey Trail. Whether you're a seasoned runner or a beginner looking to try a 2-mile loop or a scenic picnic, it is the perfect place to get outside in nature (just keep an eye out for rattlesnakes!) [19:28 [http://www.youtube.com/watch?v=2DQhxkDsxmc&t=1168]]. A huge shout-out to the volunteers who dedicate their time to mowing, marking, and maintaining this incredible public resource [15:41 [http://www.youtube.com/watch?v=2DQhxkDsxmc&t=941]]! Pack your hydration vest, grab a Snickers bar [21:12 [http://www.youtube.com/watch?v=2DQhxkDsxmc&t=1272]], and join us for an episode packed with laughs, hernias, salty faces, and serious mileage.

Not Over Forty Not Undertrained: Shane Wahlstrom

In this episode, we break our own rules and welcome our very first guest to the show: Shane Wahlstrom. A long-time friend and veteran High School Cross Country and Track Coach, Shane brings a wealth of knowledge from both sides of the whistle. While the rest of us might be struggling to keep up, Shane dives deep into the reality of what it actually takes to build a culture of success—both for the athletes he leads and for himself as a lifelong competitor. In this episode, we discuss: * The Coaching Blueprint: What separates a successful program from the rest and how to motivate the next generation of runners. * The "Aging Athlete" Paradox: The honest struggle of maintaining peak fitness as the years tick by, and why the "undertrained" lifestyle starts to look more tempting. * Finding the Fun: Why we keep showing up to the starting line despite the aches, and how the joy of the sport changes as you get older. * Lessons from the Track: How the discipline of distance running translates into life beyond the finish line. Whether you're a seasoned marathoner, a high school athlete, or—like us—just trying to stay active over forty, Shane’s perspective is a refreshing reminder of why we run.

Crewin' Ain't Easy

In This Episode: * The Big Mileage Recap: * Reo shares how he managed to grind out a 65-mile week while on a work trip. * Ryan pushes the limit even further, nearly hitting the 70-mile mark. We break down how the legs are holding up and the mental hurdles of high-volume training in your 40s. * Pro Corner: * We discuss the mind-blowing, world-record-shattering performance at the London Marathon. * A look at the latest Golden Ticket winners who just punched their entries into the most prestigious ultramarathons in the world. * The Core Topic: "Crewin' Ain't Easy" * While the runner gets the medal, the crew does the heavy lifting. We discuss the essential benefits of having a support team and the logistical nightmares that come with it. * From navigating remote aid stations to managing a "hangry" runner at mile 80, we explain why a crew is an absolute necessity and truly the unsung heroes of any ultra-marathon finish line. "A good crew doesn't just give you calories; they give you the will to keep moving when your brain is telling you to quit." Listen in as we celebrate the miles, the records, and the people who keep us running.

Slow Pokes

Speed isn't everything—sometimes, the magic happens when you dial it back. In this episode called Slow Pokes, we’re ditching the "no pain, no gain" mentality and celebrating the power of the easy pace. We kick things off by catching up on our own mileage from the last two weeks, sharing the highs, the lows, and the lessons learned from our recent runs. The Science of the Slow Ever wonder why elite athletes spend so much time running at a pace that feels "too easy"? We dive into the cellular level to explain the mitochondrial miracle. We discuss: * Mitochondrial Biogenesis: How low-intensity training signals your body to create more mitochondria. * Efficiency Gains: Why "slower" actually builds a bigger engine, making your mitochondria larger and more effective at burning fuel. * Total Body Wellness: The systemic health benefits of keeping your heart rate down, from improved recovery to reduced injury risk. Racing & Pacing With the Boston Marathon just around the corner, we share our excitement for the world’s oldest annual marathon. While we’re stoked to watch the elites fly through the Newton Hills, we’re using the occasion to remind our listeners of an important truth: You can run long without having to run far. Whether you’re training for a bucket-list race or just running to feel good, this episode is your permission slip to take a breath, slow down, and enjoy the miles.