Grayson Murphy
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Personal Bests
5 Kilometres Road
16:21
11/6/2021
10 Kilometres Road
32:55
9/22/2021
10 Kilometres Road
31:14
7/23/2021
3000 Metres Steeplechase
U.S. Olympic Trials
9:25.37
6/20/2021
5000 Metres
Track Meet
15:25.84
5/15/2021
5 Kilometres Road
16:21
11/6/2021
10 Kilometres Road
32:55
9/22/2021
10 Kilometres Road
31:14
7/23/2021
3000 Metres Steeplechase
U.S. Olympic Trials
9:25.37
6/20/2021
5000 Metres
Track Meet
15:25.84
5/15/2021
Welcome back to Rest Day Live, Freetrail's weekly livestream show breaking down the biggest stories in trail running. Tonight, Corrine Malcolm returns to the co-host chair alongside Dylan Bowman for a packed episode covering the latest news, race results, and debates from around the sport.
Grayson Murphy Sponsor Reveal + Interview
Grayson Murphy joins the show to announce her new sponsor and discuss what's next in her running career.
Transgrancanaria Recap
A breakdown of the biggest performances and storylines from one of the season's most important early-year races.
Snowdonia by UTMB Controversy
Discussion of the recent controversy surrounding Snowdonia by UTMB and the broader implications for the sport.
Strava File of the Week
Jim Walmsley's half marathon effort takes the spotlight in this week's Strava file of the week.
Bonus Miles (Freetrail Pro After Show)
Ambush Marketing at UTMB — a deeper discussion exclusively for the Freetrail Pro community.
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Grayson Murphy is a pro runner for Saucony, living in Utah. She is a two-time trail running world champion in 2019 and 2023. In addition to being among the best short course athletes for several years, Grayson was one of the first to be a true crossover runner, racing on the road, track, and trail. She's also an entrepreneur, building a stationery business as she pursues running at the highest level. No matter what she does, Grayson brings a sense of professionalism and intention, contributing to her amazing success. This is her first appearance on the podcast.
Topics discussed:
Sponsors:
Freetrail Links: Website | Freetrail Pro | Patreon | Instagram | Yo
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Other Freetrail podcast episodes you might enjoy:
For the first 10 days of 2024, Freetrail will be rolling out our Trail Runner Of The Year award, presented by Ketone IQ. The award recognizes the top-10 male and female athletes of the 2023 season, as voted on by 1000 trail runners from around the world.
In #5, we're joined by Grayson Murphy from the USA and Aurelien Dunand-Pallaz from France.
Grayson's highlights:
Aurelien's Highlights
Check back in tomorrow for #4!
Get 30% off your first subscription of Ketone IQ at HVMN.com/FREETRAIL30
In this episode, Hillary, Corrine, and Keely chat with Grayson Murphy. Grayson is a two time World Champion in mountain running, most recently snagging two medals at the 2023 World Trail and Mountain Running Championships in June, and has competed in the Steeple chase at the Olympic trials. A multi-talented athlete and person, Grayson also runs her own business that makes a training journal/planner, is a cat mom, and is engaged to another professional athlete. We discuss how she balances all of this, racing multiple disciplines this year, remaining humble and excited to race, and evaluating her identity as a runner while navigating some challenging health issues. The team starts off by discussing their charities of choice for 2023 and why Trail Society has decided to donate to them and then they dive into some discussions around their plans for 2024 and shout out the winners of golden tickets from DOI Inthanon!
Follow Grayson here: www.racin-grayson.com
This episode is brought to you by Freetrail @runfreetrail
www.freetrail.com - subscribe and JOIN US IN SLACK
Sponsors:
AG1: Go to drinkAG1.com/trailsociety for a FREE 1 year supply of
immune-supporting Vitamin D AND 5 FREE travel packs
The Feed: https://thefeed.com/trailsociety gets you $15 in free credit!
Grayson Murphy is a two-time world mountain running champion and a 4-time US national champion in mountain running and the vertical kilometer. She has also been a finalist at the US Steeplechase Olympic Trials and has qualified for the 2024 Olympic Trials marathon.
In our discussion we go into depth on Grayson’s training and how she structures her workouts for success, including:
Grayson's success has come in part from her ability to understand what works best for her mind and body. Our conversation will help you understand how you can apply some of these concepts to your own training. Enjoy!
Links & Resources from the Show:
Invented by renowned physical therapist Jay Dicharry, MOBO helps you stabilize your stance with an innovative rocker board that’s set up on two fins. The design effectively forces you to drive your big toe into the board to improve your stability. I was pretty arrogant going into my first session on the MOBO Board. How hard can it be to balance, right? Well, I was humbled pretty quickly!
Even if you’re a good runner, better balance, stability, and proprioception is going to help you have a more powerful stride and prevent more running injuries. You’ll learn how to improve the efficiency of the kinetic chain from your hip to your big toe. Because as Jay likes to say, it’s not just how strong you are, but how well you use that strength.
I was just at a weekend physical therapy workshop (lol I was the only running coach) and learned how important (and rare) this simple movement is. Save 10% with code STRENGTHRUN10 at checkout at moboboard.com.
We’re also supported by one of our most popular training programs: High Performance Lifting. We now know that muscle loss and less testosterone is a dramatic performance limiter as we age, especially among men. The best way to counteract the aging process and hold on to your youthful running performances is to get stronger.
High Performance Lifting is the only weightlifting program on the market that’s created by a USA Weightlifting National Coach and a USA Track and Field certified coach. It’s periodized, progressive, and focused on power so that you not only get stronger and become more injury resilient, but you’re able to turn that new strength into speed.
While there are no secrets to great training, High Performance Lifting has been my secret weapon to create faster runners. Check it out here to see all the details. You can opt for the strength programming only, or get a version of the program with a running plan library and a series of expert interviews to help you take your running to the next level. Sign up today.
Every runner has experienced a race where their fitness was there - but their mind gave up. Mindset plays a tremendous role on endurance performance. However, mastering your mindset and improving your mental toughness in running is not as simple as "getting hard" or "toughing it out." In this episode, we share evidence- and experience-based approaches for mastering your mindset - while also still enjoying your running.
Discussion points include:
-Mindset techniques to use to reframe a tough run
-How to use different types of workouts to boost your confidence
- Using a training journal as a mindset tool
- How to optimize your self-talk during races and hard workouts
- The psychology of visualization and how to effectively use it
- How smiling is a powerful mindset tool on race day
- Using exposure therapy to overcome race nerves
- The power of falling in love with the process and being your authentic self
- How to frame tough races, DNFs, and DNS
Further Resources:
Elite Minds: https://amzn.to/46JILtq
Run to the Finish (Amanda’s Book): https://amzn.to/46JeoDr
SWAP Podcast Grayson Murphy Interview: https://podcasts.apple.com/us/podcast/153-grayson-murphy-interview-world-champion-talks-happiness/id1521532868?i=1000612375489
References:
PMID: 31135272
https://www.sciencedirect.com/science/article/abs/pii/S1469029217303461
https://www.tandfonline.com/doi/abs/10.1080/10413200.2010.544279
We brought a heaping helping of excitement to this episode to celebrate the most wonderful time of the running year! The main discussion was on the 2023 World Championships for trail and ultra-running. We break down the storylines, including an analysis of race tactics and training for WORLD CHAMPION Grayson Murphy. The courses were absolutely wild, and there are lessons for all athletes. Some of those lessons are about training and racing, and some are about not trying to cool yourself off with bottled sparkling water. Though it does sound quite refreshing!
The main training topic was on training for shorter events, and how those principles apply to optimizing potential at every distance from the mile to 100 miles. The fastest runners in the world use intensity-controlled principles even when they are racing very short distances. We zoom out from examples on the track to talk about how the same principles are at play in longer distances. Physiology is SO COOL! Except GI tract physiology. It knows what it did.
And that was just the start of the fun! Other topics: getting hyped for the Western States 100, an incredible story about coaching and love, how to improve uphill running, whether intervals should be steep, the tradeoff between aerobic and mechanical adaptations, 9 hot takes from listeners, 3 world records from the track, track super-spikes, and a listener corner about shooting your shot.
You'll never guess what a listener said about squirrels in the Hot Takes segment. We love our listeners and their weird takes!
For a weekly bonus episode (and bi-weekly newsletter), make sure you're subscribed to our Patreon. We love you all! WOOHOO!
Support the podcast: patreon.com/swap
Precision Nutrition 15% discount: https://visit.pfandh.com/SWAP
Try Athletic Greens: athleticgreens.com/swap
We are so excited for this episode where we got to party with one of our favorite people: Grayson Murphy. She was fresh off a double national championship, winning the U.S. Uphill Champs on one day, followed by the U.S. Mountain Champs the next day, both in dominant fashion. In a few short years, she has established herself as one of the best trail runners in world history. How did she do it? Grayson describes a journey that was as much emotional as physical, learning to find happiness in the long-term process. Her incredible story features going to college to play soccer before finding out she was quite good at this running thing, becoming a professional and learning that she needed to follow a different path, and then courageously blazing her own trail in the sport. Her race wins are cool, but what's so inspiring about Grayson is her independent spirit, and how she has discovered that she gets to decide what it means to be successful in athletics.
And that was just the start! Grayson talks about everything from overcoming competition anxiety to dealing with injuries to her fueling secret (dino nuggets sponsorship please). We hope this episode leaves you with inspiration to take the trail that's most meaningful to you. Especially if that trail is a bit overgrown and scary!
Buy the Training Log and Planner here, with 50% off for a limited time: https://www.racin-grayson.com/pages/2023-training-log-planner
For a weekly bonus episode (and bi-weekly newsletter), make sure you're subscribed to our Patreon. We love you all! WOOHOO!
Support the podcast: patreon.com/swap
Try Athletic Greens: athleticgreens.com/swap
We did a happy dance for the most wonderful day of the week: Podcast Tuesday! The main discussion was on fun takeaways from racing the Canyons 100k. David stepped up into the unknown and was 5th place! But what made the day really special was hitting a low point when it seemed impossible, and finding out that there was more to give. Our suggestion is to try something really big and really scary, whether it's in athletics or something else. Shoot those shots! The race discussion led to tons of fascinating topics: the science of "deception" in hot conditions, drug testing, the role of ego, the power of subconscious expectations, inspiration from people pushing their limits, and so much more! We also discuss the wildly uncertain area of electrolyte consumption, and how population-wide recommendations may not apply to individual athletes. This race was the most fun experience OF ALL TIME, and we can't wait to do more of these. Hopefully this discussion will inspire you to try something that seems unthinkable!
And that was just the start! Other topics: the US Mountain Championships and the legend of Grayson Murphy, 5 rules for fueling runs based on duration and intensity, a shocking revelation about our favorite grocery store, last week's news of a positive drug test from an elite triathlete, and a question from a listener on how to optimize fitness at lower training volumes.
Our only concern is that the happy dances on this episode may lead to cheek cramping (faces and butts). Keep the salt pills close by.
For a weekly bonus episode (and bi-weekly newsletter), make sure you're subscribed to our Patreon. We love you all! WOOHOO!
Support the podcast: patreon.com/swap
Try Athletic Greens: athleticgreens.com/swap
Today I have the privilege of having the one and only Grayson Murphy on the podcast. Grayson is an extraordinarily accomplished professional runner for Saucony. She is a 2xUS champion and a 1xWorld Champion. She has also run world-class times on the track and roads. In addition to her world-class performances on the trials, roads, and track, Grayson is the Founder and CEO of Racin' Grayson Training Logs and an overall incredible human being who has contributed so much to the sport of running.
Grayson has one of the more unique personal stories of how she got into running. I was personally fascinated and inspired by it. I loved hearing about how Grayson puts curiosity at the center of running and the many paths it has led her down. Listening to my podcast with Grayson Murphy will provide valuable insight and inspiration for anyone looking to improve their performance and overall well-being. Through Grayson's personal experiences and knowledge, you will gain a deeper understanding of the mental and physical components of running and how to apply them to enhance your own running journey and ultimately improve the quality of your life.
You can listen wherever you find your podcasts by searching, "The Running Effect Podcast." If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with your friend who you think will benefit from it. If you really enjoy the podcast, consider sharing it on social media to spread the word!
The podcast graphic was done by the talented: Xavier Gallo.
S H O W N O T E S
-Grayson's Instagram: https://www.instagram.com/racin__grayson/?hl=en
-Racin Grayson Training Logs: https://www.racin-grayson.com
-Our Instagram: https://www.instagram.com/therunningeffect/?hl=en
Grayson Murphy is a five-time Division 1 All-American, the 2019 World Mountain Running Champion, and the 2019 and 2021 US Mountain Running Champion. In addition to her racing success, Grayson is working on her Masters of Sustainable Natural Resources at Oregon State University. She also has her own small business selling a self-designed training log and planner.
Catch her contribution to Episode 160: 5 Of The World’s Fastest Women On Injury Prevention & Recovery!
Grayson and I discuss her year of injuries, and she shares how she has handled them both mentally and physically. Her openness about dealing with injury is a tremendous resource for all levels of runners. Some topics we touch on include:
Grayson’s thoughtfulness and self-reflection on her recovery process will help any runner, whether injured or not!
Links & Resources from the Show:
This episode is brought to you by InsideTracker, one of the most reputable blood testing companies in the world. They were founded in 2009 by aging, genetics, and biometrics scientists to help you analyze your body’s data and get a firm idea of how well you’re responding to training.
Understanding your body’s biomarkers, from stress hormones to testosterone to Vitamin D, can help you figure out if you’re over-training, under-training, optimally training, or if you have a health issue that might be affecting your running. But the best part is that they give you personalized optimal ranges for each of these biomarkers and a host of ways to improve these markers through diet, lifestyle, or exercise changes.
I’ve gotten several Ultimate tests from them and the process is simple, easy, and very eye-opening if you haven’t done a deep dive on your biomarkers yet. Of all the investments you can make in your running, this one is like getting a detailed checkup or regularly scheduled maintenance for your internal physiology. Get yours today!
A big thanks to Elemental Labs for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. And you can get a free sampler pack of 4 flavors and 8 individual packets when you pay $5 in shipping.
Elemental Labs' products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day.
The citrus flavor has quickly become my favorite. I’m drinking one a day now to help me get enough fluids in our dry Colorado air. It’s tasty and delicious and I find that I’m not peeing every 45 minutes throughout the day, which might be an indication I wasn’t eating enough sodium.
There’s now mounting evidence that higher sodium intake levels are not unhealthy – and athletes need substantially more than your typical sedentary person. Of course, ask your doctor if you’re worried. But for those athletes running outside in the heat, an electrolyte replacement makes a lot of sense. So check out Elemental Labs to try their new flavor or get a free sampler pack.