On an isolated island, four components of a gene-altering formula have been hidden. Colonel Ken Capstone deploys his best runner to retrieve the parts: you. Codename: Jack Rabbit. But the island is undergoing unimaginable changes - the flora and fauna are mutating and seem to be acting to protect the components you need. With the aid of the grizzled Capstone and brilliant Dr. Malcolm Burr you will traverse through jungle terrain, over waterfalls and into caves to complete the mission. Be warned, not everything on this island is as it seems.

This is also the week 4 story in our Six Feet and Running Challenge!

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Haliburton is done, and everything about the next training block just changed.
This episode breaks down the new program heading into the second 50K on November 15 — a fourth gym day added specifically because of what Haliburton exposed, and the lessons from that race that reshaped how this block is built.

The Schedule
Running Days
— Tuesday: Easy run, 45–60 minutes (30 in cutback/taper weeks)
— Wednesday: Hill intervals, 45–60 minutes, building from 4 up to 6 rounds of climb-and-descent
— Friday: Recovery run
— Saturday: Nothing for the first few weeks, then progressively added sessions to build fatigue heading into Sunday's long run — simulating what the body feels like deep into race distance
— Sunday: Long run, starting at 60 minutes and building to 4.5 hours at peak, then tapering down
Gym Days
— Tuesday: Strength A — lower body, downhill/eccentric-specific (step-downs, single-leg control, tempo lunges)
— Thursday: Strength B — posterior chain + core (glutes, hamstrings, planks, rotational work)
— Saturday: Strength C — full-body durability (calves, tibialis, ankles, single-leg stability)

True Course is a trail running and ultramarathon show for the mid-pack — working professionals and weekend warriors, not the sponsored elite. Part of the RSM Podcast Network. New episodes every other Thursday.
Your true course is never the line you planned. It's the one you actually run.

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On todays instalment of Sole Sisters, Justine and Kylie introduce their "Roll to Run" concept. Inspired by the viral "Roll for Sandwich" series and tabletop games like Dungeons & Dragons, the hosts create tiered lists to determine their running partners, locations, times, and fueling options. They use dice rolls to blind-rank various challenges, ranging from pleasant solo runs to difficult tasks like hill repeats or achieving a Strava local legend status. Throughout the discussion, they debate the fairness of digital versus physical dice and share personal anecdotes about their experiences with fitness and gaming. The episode finishes off with the hosts performing their own rolls, resulting in randomized assignments they must complete and film for their audience.

TO SAVE BIG on shoes, nutrition and a whole lot more. ACCESS our AFFORDABILITY FLYER at runningscaredmedia.com

Partners:

THN Labs - THN make energy gels in Canada with minimal ingredients. If you're running long and want to actually know what you're eating, hit them up at thnlabs.com.

Code: RSP15

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On todays show Ari sits down with Chelsea Grant, a world-class athlete and DECA champion, who discusses the rapidly growing landscape of fitness racing. Grant explores the distinctions between major platforms like Hyrox, which focuses on large-scale endurance, and DECA, which emphasizes smaller, community-driven events and high-intensity output. Throughout the conversation, she details her transition from competitive hockey to functional fitness, highlighting the vital role of specialized coaching and data-driven race strategies. As a professional trainer and business owner, she advocates for a training philosophy rooted in consistency and enjoyment, viewing competitions as a celebratory display of hard work.

TO SAVE BIG on shoes, nutrition and a whole lot more. ACCESS our AFFORDABILITY FLYER at runningscaredmedia.com

Partners:

THN Labs - THN make energy gels in Canada with minimal ingredients. If you're running long and want to actually know what you're eating, hit them up at thnlabs.com.

Code: RSP15

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Nine months of training came down to one day at Haliburton Forest — and it didn't go the way it was planned.

In this episode, Adam Melnick tells the full story of race day: a strong first 35 kilometers, followed by a stretch where his body pushed back hard enough that walking wasn't a strategy, it was the only option left. He breaks down what actually happened out there, what he got wrong in his preparation, and what carried him through when things got difficult — including the people who showed up to crew him at exactly the moment he needed it most.

This episode also marks a turn for the show: with Haliburton complete, the build now shifts toward the second 50K on November 15, carrying forward everything this first race exposed.

Your true course is never the line you planned. It's the one you actually run — and this is the episode where that stops being a tagline and starts being true.

New episodes every other Thursday. Part of the RSM Podcast Network.

TO SAVE BIG on shoes, nutrition and a whole lot more. ACCESS our AFFORDABILITY FLYER at runningscaredmedia.com

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Code: RSP15

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As host Adam approaches race day, he discusses his plan and where it can all fall apart!

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Partners:

THN Labs - THN make energy gels in Canada with minimal ingredients. If you're running long and want to actually know what you're eating, hit them up at thnlabs.com.

Code: RSP15

Hettas - Performance footwear for women

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• Code: HCN-RUNSCARED

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How did a construction industry executive end up training for a 50-kilometer trail race he never planned to run?

In this first episode of True Course, Adam Melnick shares the real origin story — the decision that started it all back in January, the road to Haliburton Forest, and the honest why underneath a season most people would assume he'd talk himself out of.

No elite background. No shortcuts. Just one real amateur build, told as it happens.

True Course follows a working professional's ultramarathon season in real time — training that works, plans that fall apart, and conversations along the way with coaches, athletes, and experts who understand what it actually takes to go the distance.

Your true course is never the line you planned. It's the one you actually run.

New episodes every other Thursday.

Six Feet and Running Registration: Here

TO SAVE BIG on shoes, nutrition and a whole lot more. ACCESS our AFFORDABILITY FLYER at runningscaredmedia.com

Partners:

On Trail Nutrition - On Trail Nutrition, high-energy protein bars built for the outdoors. No crashes, no junk, just steady fuel for your hikes, rides, and long days. Check them out at ontrailnutrition.com and fuel your next adventure.

• Link: HERE
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THN Labs - THN make energy gels in Canada with minimal ingredients. If you're running long and want to actually know what you're eating, hit them up at thnlabs.com.

Hettas - Performance footwear for women

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• Code: HCN-RUNSCARED

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Meet Adam Melnick, your host of Running Scared Media's new podcast, True Course. Adam is not an elite runner. He hasn't completed multiple 50 and 100 mile races, but he's fallen in love with trail running and now wants to share that journey with you! He is a self proclaimed mid-pack athlete whose path to the trail ran through a Sprint Triathlon, a bodybuilding stage, and the Highland Games before ultras ever entered the picture

True Course works on a simple premise: endurance sport reveals who you actually are.

— True Course follows one real athlete season in real time, alongside conversations with coaches, race directors, nutritionists, and fellow amateurs who found something true about themselves out on the course.

Follow the True Course podcast:

Instagram @truecoursepodcast

YouTube @TrueCoursePodcast

Support the show

Subscribe to Running Scared Media wherever you get your podcasts for more episodes!

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Email us at: media@therunningscaredpodcast.com

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