Plucky Not Perfect Podcast

#12 Beyond Endurance: Managing Motherhood, Medicine, and Ultra Running with Lauren Puretz

My fun, fierce and fabulous friend from Colorado Springs, Lauren Puretz, recently completed Javelina Jundred 2023, placing fourth. She’s an amazing all-around human who works full-time as OB/GYN, is a mom of two, and an ultra runner who also placed first overall at the Sawatch Ascent 50k this summer, a race she entered on a whim as a training run. 
In this conversation, we talk about:
How she manages her time to get it all done 
How her medical training and being “sleep deprived and miserable” prepared her to run ultras 
What she does when the “I can’t do this” thoughts enter her brain
Breaking down training into one checkbox at a time
Why you don’t have to be perfect 
Why she does not cycle sync, and what she does instead
The strength training every woman should be doing
The mantra that gets her out of tough places 
How working with coach, Megan Roche, has helped 
Words of wisdom for those who struggle with self-doubt
Connect with Lauren @lauren1642
Connect with your host: Coach Carrie @carriejobradley

#11 Fear is my best running friend: 5 steps to moving forward with courage

Have you ever been held back by fear? 
The episode explores the idea of befriending fear rather than resisting or ignoring it. 
We talk about the five types of fear and why labeling can be effective. 
The show concludes with a five-step guide for moving forward in the face of fear. 
Journaling ideas: 
If I wasn’t afraid, I would….
If I couldn’t fail, I would….
Write about your why or your purpose. 
Write a letter to yourself from someone who loves you unconditionally. What would they want to tell you? 
 
Read more about Dr. Karl Albrecht's "Feararchy": The (Only) 5 Fears We All Share | Psychology Today
Connect with your host: Coach Carrie @carriejobradley
Don’t forget to share your #pluckynotperfect moments on social media. Tag me and use the hashtag when you show up bravely and imperfectly. I want to celebrate with you!

#10 It’s the climb: always chasing excellence, occasionally elite with Megan Williams

Megan Williams is CEO of the Forbes-featured publishing house The Self Publishing Agency. She’s also an award-winning author, occasional elite runner, and a former Div 1 all-American collegiate athlete. Whether in athletics or in the realm of words, it’s all about the climb and putting in the work, she says. Runners and writers alike will draw inspiration from Megan’s perspective on excellence over perfection. 
 
Discussion Highlights:
Megan's background in becoming determined and persistent 
Contemplation on returning to competitive racing after a break
What it means to be an occasional elite
Confidence in accomplishments and feeling comfortable on stages
Accepting success and the responsibility that comes with it
The moving target of goals
Megan's perspective on aging and performance in sports
What NOT to do before running a marathon
 
Favorite quotes: 
* The people who enjoy their experience the most, whether it be in running or in writing, are the ones who just know that they're putting in the work and that they're earning a goal.
* If you're racing or if you're going to put written words out into the world for public consumption, you're doing something that is ultimately very brave and not very many people are doing so.
Connect with Megan @theselfpublishingagency | @megandubs
Her book: Our Interrupted Fairytale 
Connect with your host: Coach Carrie@carriejobradley

#9 5k Every Day: Run Your Life in the Body You Have with Sandra Mikulic

Sandra Mikulic has completed five marathons and two 50Ks. She works full-time, is a mom of four, and self-publishes her magazine, Run Your Life. Sandra shares her journey of running a 5K EVERY day since January 2019, highlighting the transformative power of running and the importance of showing up for oneself.
You’ll also hear about:
Insights into Sandra's struggles with self-worth, societal expectations, and changing her self-perception through running.
The concept of every action being a vote for the person you want to become, inspired by James Clear's Atomic Habits.
How to maintain a consistent running streak no matter what.
Handling trolls on social media and not letting others' opinions dictate self-worth.
Sandra's ongoing challenges of self-doubt (new level, new devil). 
Encouragement for listeners to create their own rules, trust themselves, and embrace individual journeys.
Favorite quotes: 
 
If you create your own boundaries to be limitless, that’s exactly what you’ll follow.
 
The more I showed up, the softer the naysayer’s voice got.
 
Every 5k was a contradiction of who I was and how I felt. 
 
There needs to be one thing that you can stick to every day.
 
What other people think of us is none of our business. 
 
We don’t need to wait for a better body to do anything.
 
Connect with Sandra @bigfit_i_run
Run Your Life | Magazine and Blog by Sandra Mikulic
 
Connect with your host: Coach Carrie @carriejobradley
Book a 30-minute connection call with Carrie. 
 

#8 Zero running to coaching with endometriosis with Gillian Macgregor-Spurr

If you've ever doubted your body or your ability to be athletic...
If you've ever enjoyed running and then had to take a break or reimagine what it might look like to return to it in a different capacity...
If you've ever experienced an obstacle such as a chronic health condition...
If you've ever faced feelings of being an imposter...
This conversation is for you.
Gillian Macgregor-Spurr started running with zero experience or running friends but continued showing up for herself and a 5k goal. Now she's run several marathons and is a certified coach. She continues to passionately enjoy running though it looks different as she continues to be plucky with endometriosis. 
Connect with Gillian on her website: www.gmacspurr.com
or IG and FB: @GMacSpurr_Coaching. 
Connect with your host: 
Coach Carrie @carriejobradley

#7 Run Your Own Race; That’s Just the Icing with Zarah Hofer

You’ll be inspired by Zarah Hofer’s story of transformation from non-runner to ultra runner who now helps other athletes nail their nutrition. Even appendicitis couldn’t keep her from finishing the Boston Marathon two weeks after hospitalization. 
In her 20s and 30s Zarah was never a runner. She cried if anyone tried to take her on a run.
When she decided to run a marathon her goal was to be faster than Oprah.
The race is the icing on top of all the hard work and training that we do. 
“Doing things I never thought that I would be able to do…that feeling has kept me going.” 
“I don’t always love it and it is never easy. I’m not fast. I’m not doing it to win it. I'm just doing it to be out there and have fun.” 
Fuel early, fuel often. 
Run your own race. You do you.
Advice for new runners: “Find a community, find your people ..put yourself out there and don’t get discouraged because you’re probably not going to be great and that’s okay. If you stick with it you do  get better. Also you don’t need to go out and run the whole way. You can walk.” 
Links: 
Plucky Party waitlist: https://mailchi.mp/fcda0b80e1a7/plucky-party
Podcast Guest application: https://forms.gle/Bq3B1mZ5TJBW6pw67
 
Zarah’s website: Grounded Rootz
Zarah on IG:@groundedrootznutrition
 
Product mentions: 
OOFOS Recovery Footwear
Biltong snack
 
Girl In The Wild
 
Connect with your host: 
Coach Carrie @carriejobradley

#6 Normalizing Failure: a Barefoot DNF with Rebecca Roache

Rebecca Roache is associate professor of philosophy at the University of London, and host of The Academic Imperfectionist podcast. Her book,”For F*ck's Sake: Why Swearing is Shocking, Rude, and Fun” will be published by Oxford University Press in November 2023.
You’ll hear her fascinating story about a later-in-life start to running and why she runs without shoes. Plus, insights on how swearing can help your running! 
In this conversation we talk about failure–how it sucks and most of us avoid it.  But, Rebecca says you should look failure square in the face and learn from it. She shares lessons from a recent failure: 20 miles into running a marathon barefoot she opted for a DNF (did not finish). 
This was one of many chats I’ve had with Rebecca, and I love each one. She’s witty and wise, plus that British accent! I hope you enjoy this one as much as I did. 
Favorite quotes: 
* Take it easy and go slowly is good advice. I found that the hard way. 
* Being a perfectionist is being afraid of failure, and we’re seeing failure as anything that’s not perfect. 
* We constantly fail to meet our expectations…but it’s not killing us. 
* It’s not like we fail and fall apart, it’s just part of life. 
* It’s not the end of the story. Think past failure. 
 
Links: 
Rebecca’s book: For F*ck's Sake
Her website: The Academic Imperfectionist
Rebecca’s Facebook
Product mentions: 
Rainbows & Sprinkles | Funky Feel-Good Activewear Clothing 
Llama Leisure - Leggings and Leisurewear
The UK's Award Winning Running Light | Million Mile Light
 
Connect with your host: 
Coach Carrie @carriejobradley
 

#3: Negative Thoughts are Helping You

Did you know that your negative thoughts can help you and your running?
This is a follow-up to the episode with Courtney McQueen, founder of Run Like a Girl. We talked about having negative thoughts and the importance of writing them down.
Negative thoughts are completely normal.  It’s learning how to reframe these thoughts that can help contribute to a more positive and productive running experience.
So, if you’re struggling with negativity at the moment, I have a question you can ask yourself for a bit of self-coaching and reflection. This episode provides some examples to get you thinking, including: weather, perfectionism, injury. 
JOURNAL EXERCISE: 
First, write down all the negative thoughts you have. Don’t edit or censor yourself. 
Next, here’s the question you can ask yourself about these negative thoughts:
What is this giving me? In other words, what are the benefits of holding this thought/belief? Finally, the follow-up question:  is that working for you?
Notice what thoughts you’re having and just write them down. Refer back to your journal after a day or two, or however much time you need, and see what comes up for you. 
 
Want support working through your negative thoughts? Reach out and connect with Coach Carrie
or send me a DM on Instagram or Facebook. 

#4: Benefits of Being a Beginner Runner with Becky VanDrunen

Becky VanDrunen's path from non-runner to half-marathoner will encourage you to lean into the unexpected joy of "being the worst in the room." It may also spark motivation to build the communities you need. 
Favorite quotes: 
"When you’re a beginner, it is hard. And it’s not more hard for you than it is for anyone else starting. And because it’s hard, it’s not a reason to stop.”
"Being a beginner takes practice. So if you’re a beginner and you just want to give up, know that if you keep flexing that beginner muscle, that it will be easier to keep going.”
“Running, is just like everything else .. you have to start somewhere and then have a plan and then you’ll get somewhere.” 
Click play to hear all of this, and...
[00:26:15] Be someone who helps the next person be a beginner 
[00:33:18] Why running slow is "goals" 
[00:45] Learn the best life hack for nervousness 
Links: 
Becky's Instagram
Becky's Spotify playlist
Playlistrunclub.com (coming Spring 2024)
momBabes podcast episode 
 
 
 

#2: Being Practically Positive Despite a Running Injury with Courtney McQueen

Courtney McQueen is the owner, director and co-founder of Run Like a Girl (RLAG). She’s a mom of two and an ultra-runner who is currently not able to run the long distances she craves. In this episode Courtney talks about how she got started running, why she founded RLAG, and how she copes with negative thoughts and injury. This episode will encourage you to think positively regardless of your circumstance. 
Follow along: 
[00:1:24] If running is a relationship, what stage are you in? 
[00:4:20] Courtney describes her early days of running (hear more detailed version here) up until her first 50k
[00:10:00] Why a 50k is too short for her
[00:12:00] Running with mom guilt
[00:13:49] Courtney discusses the Frosty 70-mile, a race she described in her chapter in the MomBabes book 
[00:16:30]  “We have to fight to keep who we are alive,” quote explained
[00:19:14] The local motivational mommas Courtney looks up to
[00:2:19] Did Courtney intend to inspire others when starting RLAG? 
[00:23:30] What RLAG is and offers
[00:26:35] origins of RLAG
[00:28:20] the first local race Courtney organized
[00:30:34] how to be a “jump in” type of person
[00:32:14] how to get over the fear of starting new things
[00:33:25] what NOT to think about during a run or race
[00:34:00] have you failed?
[00:35:31] drawbacks to the 1% better every day philosophy
[00:36:00] What motivates Courtney to keep going
[00:38:30] Rapid fire questions
  Including book on nightstand: The Hard Thing About Hard Things  
  Courtney’s most-listened to podcast: Choose Strong
[00:46:21] give yourself permission to do hard things and get started
[00:46:24] practical ways to focus on the positive
[00:49:15] tips for journaling and dealing with negative thoughts
Links: 
Run Like a Girl website, Instagram, Facebook Global Community