Ep 93: Performing Under Pressure Without Losing Yourself - Running, Resilience, and the Nervous System, with Michael Allison and Dr. Michelle Quirk

Ep 93: Performing Under Pressure Without Losing Yourself - Running, Resilience, and the Nervous System, with Michael Allison and Dr. Michelle Quirk

What if peak performance isn't about pushing harder? In this episode, I sit down with performance coach, educator, and author Michael Allison to explore how our nervous system shapes performance, resilience, recovery, and even our enjoyment of running. Michael is the creator of The Play Zone and has trained hundreds of coaches, therapists, and leaders worldwide in applying Polyvagal Theory to performance, health, leadership, and wellbeing. Together, we discuss what happens when we find ourselves stuck on the treadmill of achievement, why connection matters for performance, and how understanding our nervous system can help us navigate pressure without losing ourselves in the process. We also share personal stories from endurance sports, including Michael's first Boston Marathon and my experience navigating a challenging Half Ironman swim using many of the principles we discuss in this conversation. Whether you're training for a race, navigating a demanding career, or simply trying to move through life with more awareness, this episode offers a different perspective on what it means to perform well under pressure. In This Episode We Discuss: * What Polyvagal Theory is and why it matters for runners and high achievers * The concept of the Play Zone and how it applies to performance * Why pre-race nerves are a normal part of preparation * Michael's reflections on running the Boston Marathon before discovering Polyvagal Theory * The role of connection, community, and play in endurance sports * Lessons from a challenging Half Ironman swim * How to recognize when your nervous system is overwhelmed * The difference between fighting your experience and working with it * Why many high achievers feel stuck on a treadmill that never stops * The importance of awareness, acceptance, and intentional recovery * How running can become a path to self-discovery and healing Memorable Quotes "Are you running toward something, or running away from something?" "It's not about being happy. It's about being with." "We have to step off the treadmill from time to time." Resources Mentioned * The Play Zone https://www.theplayzone.com [https://www.theplayzone.com] * Polyvagal Institute https://www.polyvagal.org [https://www.polyvagal.org] * Michael Allison's upcoming book: The Performance Code: The New Science of Achieving Under Pressure https://www.theperformancecode.com/ [https://www.theperformancecode.com/] * Follow Michael on Instagram. https://www.instagram.com/playzonepro [https://www.instagram.com/playzonepro] Connect with Coach Michelle Follow Coach Michelle on Instagram. https://www.instagram.com/Mindful.Marathon [https://www.instagram.com/Mindful.Marathon] If you have questions about your own training, reach out on Coach Michelle's website, and let's explore working together for personalized support. https://mindful-marathon.com [https://mindful-marathon.com] *** The information contained in this podcast is intended to serve as educational information and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. You should consult your primary care physician before undertaking any fitness regimen or exercise, which can pose serious health risks if undertaken or performed improperly. All content, including text, graphics, images, and information, contained in the videos is for general information purposes only and does not replace a consultation with your own doctor/advanced practice provider. ***

Ep 92: Who Am I Without the Next Goal? Why You Feel Lost After Marathon Training, with Dr. Michelle Quirk of Mindful Marathon

Feeling Adrift After Marathon Training? You're Not Alone. Have you ever crossed the finish line of a marathon, half marathon, or other big goal race and then found yourself wondering, Now what? In this episode, Dr. Michelle Quirk explores the surprisingly common feeling of being "adrift" after a training cycle ends. Inspired by a message from one of her athletes after the London Marathon, this conversation dives into why the post-race transition can feel so uncomfortable, especially for high-achieving professionals who are accustomed to having a clear goal on the horizon. You'll learn why this feeling is completely normal, how the structure of training becomes intertwined with our identity, and why the off-season isn't a void to fill but an important season of recovery, reflection, and growth. Whether you've recently completed a race or you're approaching the end of a training cycle, this episode will help you navigate the space between goals with greater intention and self-compassion. In This Episode You'll Learn: * Why finishing a training cycle can leave you feeling unexpectedly lost * How training plans provide structure, identity, and a sense of progress * The "achievement trap" many physicians and high achievers experience * Why the off-season is a valuable part of the training process * How to shift from following a map to following a compass * Reflection questions to help you make the most of your next season Reflection Questions * What did this past training cycle give me? * What did I learn about myself during this training cycle? * What do I need most in this next season? Resources Mentioned * Episode 33: Between Races: Making the Most of Your Running Off-Season https://www.podbean.com/eas/pb-bz4j8-188b8ec [https://www.podbean.com/eas/pb-bz4j8-188b8ec] * runDisney Customized Training Plans https://mindful-marathon.com/contact [https://mindful-marathon.com/contact] * Free Summer Running Coaching Consults at Road Runner Sports, King of Prussia https://tidycal.com/mindfulmarathon/popup [https://tidycal.com/mindfulmarathon/popup] Connect with Coach Michelle Follow Coach Michelle on Instagram. https://www.instagram.com/Mindful.Marathon [https://www.instagram.com/Mindful.Marathon] If you have questions about your own training, reach out on Coach Michelle's website, and let's explore working together for personalized support. https://mindful-marathon.com [https://mindful-marathon.com] *** The information contained in this podcast is intended to serve as educational information and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. You should consult your primary care physician before undertaking any fitness regimen or exercise, which can pose serious health risks if undertaken or performed improperly. All content, including text, graphics, images, and information, contained in the videos is for general information purposes only and does not replace a consultation with your own doctor/advanced practice provider. ***

Ep 91: GLP-1s and Running - Fueling, Muscle Loss, and the Bigger Picture, with Dietician, Ann Kent & Dr. Michelle Quirk of Mindful Marathon

GLP-1 medications seem to be everywhere right now. From conversations in the physicians' lounge to social media feeds, these medications have become a major part of the discussion around weight, health, and wellness, but what do runners need to know about training while taking a GLP-1? In this episode, I sit down with registered dietitian Ann Kent to discuss how GLP-1 medications work, who may benefit from them, and the unique challenges they can create for runners and athletes. We explore how these medications affect appetite, fueling, recovery, muscle mass, and performance. We also discuss the importance of strength training, recognizing signs of underfueling, and knowing when it's time to talk with your healthcare team about adjusting your medication. Most importantly, we dive into the bigger conversation around body image, diet culture, and the reminder that pursuing health should never mean ignoring your body's need for nourishment. In This Episode We Discuss: * What GLP-1 medications are and how they work * Why these medications were originally developed for diabetes management * Who may be an appropriate candidate for a GLP-1 * Why runners have unique nutritional considerations while taking these medications * The connection between GLP-1s, weight loss, and muscle loss * Why strength training is so important while on these medications * Protein and calorie goals for active individuals * Common signs of underfueling and malnutrition * Body image, diet culture, and disordered eating concerns * Why weight loss alone isn't always a marker of improved health Key Takeaways Hunger is a normal biological signal, not something to eliminate completely. If your appetite is so suppressed that you can go all day without eating, it's worth discussing your medication dose with your healthcare provider. Strength training and adequate protein intake are critical for preserving muscle mass while losing weight. Runners on GLP-1 medications need to be especially intentional about fueling and recovery. Weight loss does not automatically equal health. You deserve nourishment at every body size. You can connect with Ann on her website https://peasandhoppiness.com/ [https://peasandhoppiness.com/]and on Instagram https://www.instagram.com/peasandhoppiness/ [https://www.instagram.com/peasandhoppiness/] Check out Ann's fabulous podcast episode on GLP-1s for additional info. https://app.peasandhoppiness.com/post/whats-up-with-glp-1-medications [https://app.peasandhoppiness.com/post/whats-up-with-glp-1-medications] Follow Coach Michelle on Instagram. https://www.instagram.com/Mindful.Marathon [https://www.instagram.com/Mindful.Marathon] If you have questions about your own training, reach out on Coach Michelle's website, and let's explore working together for personalized support. https://mindful-marathon.com [https://mindful-marathon.com] *** The information contained in this podcast is intended to serve as educational information and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. You should consult your primary care physician before undertaking any fitness regimen or exercise, which can pose serious health risks if undertaken or performed improperly. All content, including text, graphics, images, and information, contained in the videos is for general information purposes only and does not replace a consultation with your own doctor/advanced practice provider. ***

Ep 90: Heat, Humidity, & Expectations - A Smarter Way to Train, with Dr. Michelle Quirk of Mindful Marathon

Summer running can challenge your body and your mind. For many runners, especially high-achieving athletes and women physicians, summer running can bring frustration when paces slow or workouts feel harder than expected.  In this replay episode, I’m revisiting one of the most practical and important conversations from the Mindful Marathon archives about how to train safely, confidently, and compassionately in the heat and humidity. This episode is your reminder that adapting to conditions is part of training wisely. Whether you’re preparing for a fall race, rebuilding consistency, or simply trying to make summer running feel more manageable, this episode will help you adjust your training with intention instead of judgment. Inside this episode, we discuss: * Why running in the heat feels harder and what your body is doing to keep you cool * How heat and humidity impact pace, heart rate, and perceived effort * Why slowing down in the summer is not a sign of weakness, but smart training * Tips for hydration, electrolytes, and estimating your sweat rate * What to wear and when to run to stay safer and more comfortable * The warning signs of heat-related illness and when it’s time to stop * How heat acclimatization can actually improve your fitness for fall racing * Why training by effort and not pace is important for safety and consistency Every summer mile builds resilience both physically and mentally. What’s one adjustment you’re making to your summer running routine? DM me or email your questions about training in the heat. I’d love to hear from you and feature your question in a future episode. Follow Coach Michelle on Instagram. https://www.instagram.com/Mindful.Marathon [https://www.instagram.com/Mindful.Marathon] If you have questions about your own training, reach out on Coach Michelle's website, and let's explore working together for personalized support. https://mindful-marathon.com [https://mindful-marathon.com] *** The information contained in this podcast is intended to serve as educational information and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. You should consult your primary care physician before undertaking any fitness regimen or exercise, which can pose serious health risks if undertaken or performed improperly. All content, including text, graphics, images, and information, contained in the videos is for general information purposes only and does not replace a consultation with your own doctor/advanced practice provider. ***

Ep 89: Mindfulness Moments - Softening the Inner Critic, with Coach Michelle Quirk of Mindful Marathon

Welcome to another installment of Mindfulness Moments on the Mindful Marathon Podcast. In this episode, we’re exploring something many runners and high-achieving women know well which is the inner critic. That voice that tells us we should be doing more, we’re falling behind, we’re not doing enough, or that rest must be earned. For many women physicians and professionals, self-criticism and hypervigilance were reinforced for years in training and in work environments where the avoidance of failure felt necessary for success. While those patterns may have helped us achieve, they can also leave us exhausted, anxious, and disconnected from ourselves. This episode is an invitation to pause. Together, we explore common patterns of self-critical thinking in runners and high-achievers, why the inner critic develops in the first place, how mindfulness can help us observe thoughts without immediately believing them, and a guided meditation designed to help you soften self-judgment and reconnect with self-compassion. This practice can be used on an easy run or walk, during moments of stress, or before bed when your mind feels especially busy. The goal is not to eliminate difficult thoughts but to create a little more space around them. You can care deeply about your goals and still speak to yourself with kindness. If you want more Mindfulness Moments, check out and Episode 72 [https://www.podbean.com/eas/pb-rkb53-1a2ada7] featuring a Guided Body Scan and Episode 80 [https://www.podbean.com/eas/pb-f4amg-1a73e89] featuring a Race Day Visualization. Follow Coach Michelle on Instagram. https://www.instagram.com/Mindful.Marathon [https://www.instagram.com/Mindful.Marathon] If you have questions about your own training, reach out on Coach Michelle's website, and let's explore working together for personalized support. https://mindful-marathon.com [https://mindful-marathon.com] *** The information contained in this podcast is intended to serve as educational information and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. You should consult your primary care physician before undertaking any fitness regimen or exercise, which can pose serious health risks if undertaken or performed improperly. All content, including text, graphics, images, and information, contained in the videos is for general information purposes only and does not replace a consultation with your own doctor/advanced practice provider. ***