If you’re trail-running curious—or just love inspiring athletes—this is the episode for you! Host Sarah Bowen Shea is joined by guest host Corrine Malcolm, co-host of Trail Society podcast, to talk with Stephanie Irving, 64, an avid trail runner running the legendary Western States 100, where she’ll be the second oldest female participant; she’s also the co-founder of Wild Woman Trail Runs. In this in-person episode recorded just days before the big race, Steph and Corrine detail:

-what’s so special about WS100

-the “magic” of a women’s-only running race like Wild Woman

-how to stop thinking about age as an impediment

-fueling advice for endurance races

-the value in going before you're ready—whether in a race or life!

Before Steph joins the conversation around 11:55, Corrine sheds light on the history of the Western States race.

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Whether you have an upcoming race or are simply under a lot of stress, you owe it to yourself to listen to this insightful episode. Coach Liz Waterstraat, with host Sarah Bowen Shea, discusses Performing Under Pressure: The Science of Doing Your Best When It Matters Most by Hendrie Weisinger and J.P. Pawliw-Fry. Coach Liz shares some important lessons gleaned from the book, such as viewing something as a challenge instead of a crisis—then learning to thrive on a challenge. The hosts talk about the effective strategy of “shrinking” a pressure-filled moment, and how a perceived victory can translate to a real win. Plus, Coach Liz tells a tale of a solo, pre-race psych-session…in a port-a-potty. Good stuff!

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Anyone headed on a summer vacation or away on a work trip needs to listen to this episode. Hosts Sarah Bowen Shea and Amanda Loudin, plus two other frequent travelers (a triathlete and an ultrarunner/flight attendant!), share advice and anecdotes about exercising while away from familiar stomping grounds. Details include:

-been-there, done-that advice on making smart hotel choices

-packing pointers

-the best apps to get the lay of the land + plan running routes

-how to make sure recovery is part of your time away

-encouragement to jump into a “destination” race

Before the host duo transitions to telling tales about their on-the-go workouts around 14:00, Amanda shares about a 41-mile Appalachian Trail hiking event she completed recently.

Watch on YouTube

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Feeling like diving into summer with some engaging reads? Listen to this episode in which hosts Sarah Bowen Shea and Ellison Weist jump into two books set in and around water—one is a debut that Ellison quite enjoyed, while the other is a dystopian tale. Ellison has praise for the historical war-and-love story in the episode’s mix, while the hosting duo is divided over the new novel by the Pulitzer-prize-winning author of Less and Less Is Lost. Sarah is enamored with the “dear” protagonist and his adventures, while Ellison finds the characters too precious and predictable. The novels they discuss:

Under Water: Tara Menon

Underlake: Erin L. McCoy

Children of the Wild: Kevin Powers

Villa Coco: Andrew Sean Greer

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Let’s not kid ourselves: Everyone needs to listen to this episode because extreme weather is coming, if it hasn’t arrived already. Hosts Sarah Bowen Shea and Coach Liz Waterstraat (a hot-weather racing warrior!) welcome Christopher Minson, Ph.D., a professor of Human Physiology at University of Oregon, where he is also co-director of the Exercise and Environmental Physiology Labs, to strategize about running and cycling in hot weather. Dr. Chris shares:

-some fascinating science re: sweat + thermoregulation

-reasons to run outside instead of in a climate-controlled enviro

-somewhat-surprising advice for what to wear when running in the heat

-the importance of other success-producing factors, like rest + hydration

-why your heat training should start mid-winter!

Before the heat-expert joins around 10:10, Coach Liz talks about making peace with her family’s summer schedule (including her teen son’s late-night second dinners).

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Anyone feeling rundown or overburdened owes it to herself to listen to this episode about a brand-new book called The Art of Pacing: A Guide to Balancing Short-Term Demands with Long-Term Thriving by Elizabeth Svoboda. A big fan of this 188-page book, Coach Liz Waterstraat details lessons learned from it, including the importance of choosing to rest (couched in the term, “principled dissent”) and why a “struggle phase” when starting a run or kicking off a work project is natural and normal. Discover what it means to “re-story”—and why it can provide clarity and energy.

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In this bonus episode, Selene welcomes longtime friend, cyclist, and women’s sports powerhouse Kate Veronneau to the show for a preview of the first-ever FeistyFest in the Lehigh Valley, Pennsylvania.

For Kate, the location is personal: The Valley Preferred Cycling Center is where she first fell in love with bike racing, found her cycling community, and eventually launched a career in the sport. She shares how a casual Friday night trip to watch track racing turned into an entry-level “try the track” class, a relocation to the Lehigh Valley, and years immersed in one of the most magical cycling communities around.

Selene and Kate talk about what makes the Lehigh Valley so special: quiet roads, covered bridges, gravel before gravel was “gravel,” beautiful trails, and a deep community of people who love to ride, run, explore, and support one another.

They also dig into what attendees can expect at FeistyFest: track riding, gravel, trail running, lifting, swimming, pickleball, community, laughter, and the kind of grown-up summer camp energy that reminds women how good it feels to try new things.

Kate also shares why women-only spaces can be so powerful, especially when women feel safe, supported, and encouraged to step outside their comfort zones. Whether you’re a seasoned athlete or brand new to an activity, there is something magical that happens when women come together, lift each other up, and give each other permission to live a little bigger.

Learn more and register for FeistyFest

For every mother worried she might have to forgo athletic goals due to parenting demands, this episode is for you! In this heartwarming, inspiring episode, hosts Sarah Bowen Shea and Tish Hamilton talk with two mothers who were able to pursue their marathon goals thanks, in part, to a generous grant from For All Mothers+. (Psst, the application deadline is June 10!) One momma completed her first marathon, while the other guest qualified for the Olympic Marathon Trials (!). In the episode:

-both runners detail how their marathon dreams became reality

-one mom’s journey from watching the Olympic Marathon Trials on TV to qualifying for them

-the importance of the word “and” for women

-how running became therapy for a single mom

-the sweet finish-line surprise that awaited the first-time marathoner

Before the first guest joins around 12:25, the co-hosts gab about a recent sporty getaway.

Watch the episode on YouTube

Feisty Fest: Join us from September 18-20, 2026 - https://feisty.co/events/feisty-fest/

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