What’s Inside the Box?

Episode #26 - Craig Segal of The Outpost Running & Walking Co.

On this week's episode of our "What's Inside the Box?" podcast, there is a bit of a role reversal as Matt Farrell of New Balance and local Monmouth University plays host to sit down with Craig and chat about all things running - from his upbringing on the hills of Holmdel, to competing on the roads, to the run specialty channel and much more. 
Enjoy. 

Episode #25 - Dean Shonts - The Godfather of NJ Running

Another Tuesday. Another episode of our "What's Inside the Box?" podcast presented by Runner's High.
Have a listen as this week we have the pleasure of sitting down with a legend in our world - Dean Shonts. 
Dean opened up the first run specialty shop in New Jersey - Sneaker Factory - in 1978. He is a true shoe dog in all aspects of the word.
Have a listen as Dean and Craig chat about everything and anything running related. 
Enjoy.  

Episode #24 - Joe Barrett, Conor Clifford, Jack Falkowski & Alex Kemp of CBA

What's Inside the Box? presented by Runner's High is back this week with a crew of Colts from XC and Track & Field powerhouse, Christian Brothers Academy. 
Listen in as we sit and chat with the quartet of Joe Barrett, Conor Clifford, Jack Falkowski and Alex Kemp about everything CBA. From racing and learning to love the sport, to current day training, to the legacy of CBA, and much more. 
Enjoy. 

Episode #23 - Cara & Ryan Welsh of the Red Bank Run Club

Another Tuesday. Another episode of our What's Inside the Box? podcast presented by Runner's High.
This week Craig sits down to chat with Cara and Ryan Welsh - co-founders of the Red Bank Run Club. Have a listen as the trio discusses their running journeys and how they found each other through running, along with building a welcoming running community. 
Cara and Ryan share their origin stories and how running became a significant part of their lives. They talk about the importance of finding purpose and meaning behind their miles and how running has helped them overcome challenges and find a sense of fulfillment.
The conversation highlights the transformative power of running and the impact it can have on mental health and personal growth. In this conversation, Ryan and Cara discuss their experiences with running and their motivation behind starting the Red Bank Run Club - where they strive to create a welcoming and inclusive community for runners of all levels.
To tag along with the Red Bank Run Club - give them a follow on Instagram at @redbankrunclub. 

Episode #22 - Sean Dolan of Villanova University

In this episode, we have the pleasure of sitting down with New Jersey legend and one of the fastest middle-distance runners ever from Villanova - Sean Dolan.
Sean grew up in a track household. He had a successful high school career, winning state championships and becoming a national caliber athlete. He ultimately chose to attend Villanova and has been a key part of building a strong track program there over the last 5 years.
Craig and Sean discuss the influence of Marcus O'Sullivan, the head coach of Villanova's track and field team. Sean describes Marcus as a mentor who cares about his athletes as people, not just as athletes. They also talk about Sean's consistency in racing and his mental preparation for high-level races.
Sean shares that he focuses on competing and executing his race plan, and he stays calm and relaxed on the starting line. They also discuss the team dynamic at Villanova and the importance of the Penn Relays to the program.
Sean Dolan discusses the unique training approach at Villanova University, where each athlete trains differently based on their individual strengths and goals. He talks about the importance of patience and discipline in following the training plan, even when it may seem unconventional.
During the conversation, we chat about Sean's recent successes along with sharing his goals for the upcoming regionals and NCAA Championships, as well as this summer's Olympic Trials. 
To follow about with Sean and his journey, you can find him on Instagram at @seanmd. 
 

Episode #21 - Rebeka Stowe of Nike Run Club & Endorphins Running

Another Tuesday. Another episode of our What's Inside the Box? podcast, presented by Runner's High. 
This week, we are honored to host one of our favorite people in the running community, Rebeka Stowe of Nike Run Club and Endorphins Running. 
In this episode, we discusses Rebeka's journey in the sport of running, from starting in middle school to becoming a professional athlete.
Rebeka's focus is now helping others achieve their running goals. Have a listen as we discuss her training philosophies, the intersection of life and training, and the importance of patience, persistence, and love in the process. 
Enjoy. 

Episode #20 - Sean McCafferty of Christian Brothers Academy

Another Tuesday means another episode of our “What’s Inside the Box?” podcast - a show on all things running related.
In this episode, we have the opportunity to sit and chat with Head XC and distance coach Sean McCafferty of Christian Brothers Academy - one of the most successful cross country and track and field teams in the country.
Have a listen as we chat with Sean about what coaching means to him, how he continues the tradition of excellence at CBA, and much more. 
Enjoy. 

Episode #19 - Vicki Huber Rudawsky

Welcome back to another episode of our "What's Inside the Box?" podcast, presented by Runner's High.
This week we have an absolute legend joining the show - Vicki Huber Rudawsky.
Vicki is a 2x Olympian - competing both in the 1988 & 1996 Olympic games in the 3,000m and 1,500m respectively. She has competed at the highest level and has seen it all. 
Vicki is one of the most decorated NCAA athletes of all-time - winning 8 NCAA championships while competing for Villanova University. She closed out her collegiate career with an overall victory at the 1989 NCAA Cross Country Championships, leading the Wildcats to the overall team title as well - sparking what would become a dynasty, with Villanova winning 5 straight team titles. 
If you enjoy this episode, please feel free to rate, review and subscribe to the show. 
Enjoy.