The R4 Running Podcast

Episode 35: Chilly Half, AI Trainer 🤖, 2026 Goals 🎯, Toronto Half & Sporting Life 10k Previews!

Sat, 02 May 2026 07:00:00 -0400

In this episode, Conor and YüBaí chat about the Chilly Half Marathon, Conor's AI trainer Pace, our 2026 goals, the Toronto Half & Sporting Life 10k race previews and more exciting news!

Link to Episode 35 on Website

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Info

Date Recorded: 2026-03-10
Date Released: 2026-05-02

Song: Bonsaye - Work of Art (Instrumental Version) (Royalty Free Music)

Episode 34: MARRIED 🤵, 2:42 Marathon PB, 5K Wins 🥇🥇🥇 & 17:02 5K PB!

Sat, 28 Feb 2026 15:00:00 -0500

In this episode, Conor and YüBaí chat about Conor's wedding in Mexico, the Grand Slam Track bankruptcy, Conor's 2:42 marathon PR and 3 5K wins and YüBaí's 17:02 5K PR!

Link to Episode 34 on Website

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Show Notes

Date Recorded: 2025-12-31
Date Released: 2026-12-28

Intro Song Info

Bonsaye - Work of Art (Instrumental Version) (Royalty Free Music)

Episode 33: Where is Grant 🐟️er? (GST Philly Day 2)

Sun, 28 Dec 2025 13:00:00 -0500

In this episode, Conor and YüBaí record live from Philadelphia, where they discuss the Grand Slam Track Philadelphia, Grant Fisher and more!

Link to Episode 33 on Website

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Show Notes

Date Recorded: 2025-06-01
Date Released: 2025-12-28

Grand Slam Track

Intro Song Info

Bonsaye - Work of Art (Instrumental Version) (Royalty Free Music)

Episode 32: Grand Slam Track Philly + Ottawa Marathon! 🎉

Tue, 28 Oct 2025 17:00:00 -0400

In this episode, Conor and YüBaí record live from Philadelphia, where they discuss the Grand Slam Track Philadelphia, the Ottawa Marathon & more!

Link to Episode 32 on Website

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Show Notes

Date Recorded: 2025-05-31
Date Released: 2025-10-28

Intro Song Info

Bonsaye - Work of Art (Instrumental Version) (Royalty Free Music)

Episode 31: YüBaí Races 10k! 🏅 Ottawa Marathon + More! 🥳

Sat, 24 May 2025 07:00:00 -0400

In this episode, Conor and YüBaí chat about the Sporting Life 10k, Toronto Marathon Half, Ottawa Marathon, GST Miami and more!

Link to Episode 31 on Website

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Show Notes

Date Recorded: 2025-05-20
Date Released: 2025-05-24

Intro Song Info

Bonsaye - Work of Art (Instrumental Version) (Royalty Free Music)

Episode 30: 2025 Boston, London, Bum Run & Spin Class! 🎽🎽🎽🚴‍♂️

Sat, 03 May 2025 15:00:00 -0400

In this episode, Conor and YüBaí chat about the 2025 Boston Marathon, London Marathon and Toronto Bum Run 5k!

Link to Episode 30 on Website

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Show Notes

Date Recorded: 2025-04-27
Date Released: 2025-05-03

Intro Song Info

Bonsaye - Work of Art (Instrumental Version) (Royalty Free Music)

Episode 29: Corey or Rory ⛳? GST 🇯🇲, Shoe Talk 👟 & Upcoming Races!

Tue, 22 Apr 2025 10:00:00 -0400

In this episode, Conor and YüBaí chat about the Masters, the first Grand Slam Track in Jamaica, YüBaí's super shoe testing and upcoming races!

Link to Episode 29 on Website

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Show Notes

Date Recorded: 2025-04-13
Date Released: 2025-04-22

Intro Song Info

Bonsaye - Work of Art (Instrumental Version) (Royalty Free Music)

Episode 28: Chilly Half 🥶, Tokyo Marathon 🇯🇵 & Upcoming Races!

Fri, 04 Apr 2025 13:00:00 -0400

In this episode, Conor and YüBaí catch up, chat about the recent Chilly Half Marathon, Tokyo Marathon, and upcoming races!

Link to Episode 28 on Website

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Show Notes

Date Recorded: 2025-03-11
Date Released: 2025-04-04

Intro Song Info

Bonsaye - Work of Art (Instrumental Version) (Royalty Free Music)

Episode 27: 🥳 2025 Mesa Marathon Bachelor Party! 🥳

Sat, 15 Feb 2025 17:00:00 -0500

In this episode, Conor, YüBaí and the Bachelor Party crew chat about the 2025 Mesa Marathon!

Link to Episode 27 on Website

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Show Notes

Date Recorded: 2025-02-08
Date Released: 2025-02-15

Intro Song Info

Bonsaye - Work of Art (Instrumental Version) (Royalty Free Music)

Episode 26: Mesa Marathon Preview, 🤕 Injuries & 🏀 Luka Dončić!

Wed, 05 Feb 2025 18:00:00 -0500

In this episode, Conor and YüBaí Luka Dončić, Conor's injury and preview the Mesa Marathon Bachelor Party weekend!

Link to Episode 26 on Website

Social

Show Notes

Date Recorded: 2025-02-03
Date Released: 2025-02-05

Intro Song Info

Bonsaye - Work of Art (Instrumental Version) (Royalty Free Music)

Episode 25: 🎊 R4 🎊, ❤️ Love Island 🏝️, 2025 Goals 🎯 and More!

Fri, 17 Jan 2025 18:00:00 -0500

In this episode, Conor and YüBaí chat about the new podcast name, marathon training, Love Island and more!

Link to Episode 25 on Website

Social

Show Notes

Date Recorded: 2025-01-14
Date Released: 2025-01-17

Intro Song Info

Bonsaye - Work of Art (Instrumental Version) (Royalty Free Music)

Episode 24: Holiday Racing 🎄 BlackToe 10k & San Diego Half!

Mon, 23 Dec 2024 20:00:00 -0500

In this episode, Conor and YüBaí catch up and chat about the BlackToe Holiday 10k, the San Diego Holiday Half and more!

Link to Episode 24 on Website

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Show Notes

Date Recorded: 2024-12-23
Date Released: 2024-12-23

Intro Song Info

Bonsaye - Work of Art (Instrumental Version) (Royalty Free Music)

Episode 23: Dermot Kenny, TCS Waterfront 5k Winner + Holly Jolly Fun Run! 🎅

Mon, 02 Dec 2024 20:00:00 -0500

In this episode, Conor and YüBaí interview Dermot Kenny about his running background, his win at the TCS Waterfront 5k and the Holly Jolly Fun Run!

Link to Episode 23 on Website

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About the Guest

Dermot Kenny is a 28 year old Irish runner who recently broke 15 minutes for the 5k. He is based in Toronto, runs with the BlackToe Run Club and is a self-proclaimed superfan of the pod and now friend of the pod.

Dermots's PBs:

5k: 14:52
10k: 31:48

Show Notes

Date Recorded: 2024-11-23 & 2024-11-24
Date Released: 2024-12-02

Intro Song Info

Bonsaye - Work of Art (Instrumental Version) (Royalty Free Music)

Episode 22: Toronto, Hamilton, Major Marathons + Sauna Talk! 🧖‍♂️

Sun, 17 Nov 2024 09:00:00 -0500

In this episode, Conor and YüBaí recap both the 2024 Paris Olympics and the BlackToe Night of PBs!

Link to Episode 22 on Website

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Show Notes

Date Recorded: 2024-11-09
Date Released: 2024-11-17

Intro Song Info

Bonsaye - Work of Art (Instrumental Version) (Royalty Free Music)

Episode 21: 2024 Paris Olympics 🏟️ & BlackToe Night of PBs 🥳 Recap!

Sat, 09 Nov 2024 17:00:00 -0500

In this episode, Conor and YüBaí recap both the 2024 Paris Olympics and the BlackToe Night of PBs!

Link to Episode 21 on Website

Social

Show Notes

Date Recorded: 2024-08-10
Date Released: 2024-11-09

Intro Song Info

Bonsaye - Work of Art (Instrumental Version) (Royalty Free Music)

Episode 20: ENGAGED 💍 + Marathon Announcement 🍻, US Trials 🏁 & Grand Slam Track 🏆!

Wed, 18 Sep 2024 19:00:00 -0400

In this episode, Conor and YüBaí chat about Conor's recent engagement, his marathon debut announcement, the US Olympic trials, Grand Slam Track and more!

Link to Episode 20 on Website

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Show Notes

Date Recorded: 2024-07-01
Date Released: 2024-09-18

Intro Song Info

Bonsaye - Work of Art (Instrumental Version) (Royalty Free Music)

Episode 19: Prefontaine Classic 🏃, Sporting Life 10K ⛰️ & More!

Sun, 09 Jun 2024 13:00:00 -0400

In this episode, Conor and YüBaí chat about the Prefontaine Classic, YüBaí’s 5k time trial, the Sporting Life 10k and more!

Link to Episode 19 on Website

Social

Show Notes

Date Recorded: 2024-05-25
Date Released: 2024-06-09

Intro Song Info

Bonsaye - Work of Art (Instrumental Version) (Royalty Free Music)

Episode 18: Toronto Half 😡, Bum Run 🍑, Rain 🌧️ and Solo Racing 🏃‍♀️

Fri, 24 May 2024 16:00:00 -0400

In this episode, Conor and YüBaí chat about the 2024 Toronto Bum Run and Toronto Half Marathon, racing in the rain, racing solo and more!

Link to Episode 18 on Website

Social

Show Notes

Date Recorded: 2024-05-06
Date Released: 2024-05-24

Intro Song Info

Bonsaye - Work of Art (Instrumental Version) (Royalty Free Music)

Episode 17: Boston 🦄, YüBaí's 1:27 Half 🥳, Caitlin Clark 🏀 & More!

Sat, 04 May 2024 15:00:00 -0400

In this episode, Conor and YüBaí chat about the Boston Marathon live, YüBaí's 1:27 Half, the Chilly Half, the Achilles 5k, Caitlin Clark and more!

Link to Episode 17 on Website

Social

Show Notes

Date Recorded: 2024-04-15
Date Released: 2024-05-04

Intro Song Info

Bonsaye - Work of Art (Instrumental Version) (Royalty Free Music)

Episode 16: Special Guest Romain Carette! 🥳

Fri, 22 Mar 2024 12:00:00 -0400

In this episode, Conor and YüBaí interview Romain Carette about his path to his recent 2:22 marathon in Valencia, his upcoming races and his goal of running all 7 major marathons in 2025!

Link to Episode 16 on Website

About the Guest

Romain Carette is a French runner who has been living in Toronto (Canada, ON) and working for Stinson Design since June 2021. He will turn 35 in 2025, the year he plans to complete this incredible challenge. He started running in 2010 and ran his first marathon in 2015. He fell in love with the distance, over which I recently smashed my personal best in 2h22min37sec in Valencia (Spain).

Romain’s PBs:

5k: 15:06
10k: 30:47
Half Marathon: 1:07:01
Marathon: 2:22:37

Social

Show Notes

Date Recorded: 2024-03-04
Date Released: 2024-03-22

Intro Song Info

Bonsaye - Work of Art (Instrumental Version) (Royalty Free Music)

Episode 15: Olympic Marathon Trials 🏆, Vegas 🎰, Costa Rica 🌴 & the 3M Half!

Wed, 14 Feb 2024 14:00:00 -0500

In this episode, Conor and YüBaí chat about the US Olympic Marathon Trials while failing to watch them, chat about recent trips to Vegas and Costa Rica and recap the 3M Half Marathon!

Link to Episode 15 on Website

Social

Show Notes

Date Recorded: 2024-02-03
Date Released: 2024-02-14

Intro Song Info

Bonsaye - Work of Art (Instrumental Version) (Royalty Free Music)

Episode 14: YüBaí Joins BlackToe 🥳, 5k & Half PBs 🔥 & 2024 Goals 🎯

Fri, 12 Jan 2024 22:00:00 -0500

In this episode, Conor and YüBaí chat about YüBaí joining BlackToe, races including the Holly Jolly Fun Run, Black Toe Holiday 10k, San Diego Half, goals for 2024 and more!

Link to Episode 14 on Website

Social

Show Notes

Date Recorded: 2023-12-22
Date Released: 2024-01-12

Intro Song Info

Bonsaye - Work of Art (Instrumental Version) (Royalty Free Music)

Episode 13: 2023 World Champs, Diamond League Final, 2x 5k and More!

Fri, 22 Sep 2023 09:00:00 -0400

In this episode, Conor and YüBaí chat about the Twilight Tracksmith 5k, the SuperPower 5k, the 2023 World Athletics Championships, the Diamond League Final and more!

Link to Episode 13 on Website

Social

Show Notes

Date Recorded: 2023-09-20
Date Released: 2023-09-22

Intro Song Info

Bonsaye - Work of Art (Instrumental Version) (Royalty Free Music)

Episode 12: 10KTO Recap, Twilight 5k Preview & Mental Health!

Wed, 02 Aug 2023 17:00:00 -0400

In this episode, Conor, YüBaí and Alison chat about how running affects your mental health and identity and finish with a recap of the 10KTO and a preview of Twilight Tracksmith 5K.

Link to Episode 12 on Website

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Show Notes

Date Recorded: 2023-07-26
Date Released: 2023-08-02

Intro Song Info

Bonsaye - Work of Art (Instrumental Version) (Royalty Free Music)

Episode 11: Meaford 5k 🥇, USATF Championships and Snacks!

Wed, 12 Jul 2023 19:00:00 -0400

In this episode, Conor, YüBaí and Alison discuss Conor’s 1st place finish in the Meaford 5k, the USATF Outdoor Championships, the best snacks, the Krispy Kreme Challenge and more!

Link to Episode 11 on Website

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Show Notes

Date Recorded: 2023-07-10
Date Released: 2023-07-12

Intro Song Info

Bonsaye - Work of Art (Instrumental Version) (Royalty Free Music)

Episode 10: Roaming Rome & CityStrides.com

Mon, 12 Jun 2023 02:00:00 -0400

In this episode, Conor and YüBaí chat about CityStrides.com, running around Europe, which track & field sports shoud be retired and more!

Link to Episode 10 on Website

Social

Show Notes

Date Recorded: 2023-06-08
Date Released: 2023-06-12

Intro Song Info

Bonsaye - Work of Art (Instrumental Version) (Royalty Free Music)

Episode 9: Spring Triple Recap! + Emergency Pod

Mon, 29 May 2023 16:00:00 -0400

In this episode, Conor and YüBaí recap the Spring Triple aka the Toronto Bum Run 5k, the Toronto Half Marathon and the Toronto Sporting Life 10k!

Link to Episode 9 on Website

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Show Notes

Date Recorded: 2023-05-15 & 2023-04-30
Date Released: 2023-05-29

Intro Song Info

Bonsaye - Work of Art (Instrumental Version) (Royalty Free Music)

Episode 8: Toronto Marathon Post-Race Post-Beer Interviews! (Part 2)

Mon, 15 May 2023 13:00:00 -0400

In this episode, Conor interviews BlackToe runners after finishing the Toronto Marathon!

Link to Episode 8 on Website

Guests

Monica Lee: IG | Strava
Caroline Bolduc: IG | Strava
Vicky Ladouceur: IG | Strava
Mark McAvoy: IG | Strava
Hayley Hughes: IG | Strava
Kyle Stolys

Social

Show Notes

Date Recorded: 2023-05-07
Date Released: 2023-05-15

Intro Song Info

Bonsaye - Work of Art (Instrumental Version) (Royalty Free Music)

Episode 7: Toronto Marathon Post-Race Post-Beer Interviews! (Part 1)

Mon, 08 May 2023 18:00:00 -0400

In this episode, Conor and YüBaí interview BlackToe runners after finishing the Toronto Marathon!

Link to Episode 7 on Website

Guests

Ren
Kristian Adomait: IG | Strava
Coach Amélie Forget: IG | Strava
David Lau: IG | Strava
Kenneth Lee: Strava
Mark McAvoy: IG | Strava
Hayley Hughes: IG | Strava
Not Sophia: IG | Strava
Carley Stastny: IG | Strava
Andrea
Kyle Stolys

Social

Show Notes

Date Recorded: 2023-05-07
Date Released: 2023-05-08

Intro Song Info

Bonsaye - Work of Art (Instrumental Version) (Royalty Free Music)

Episode 6: Boston, Van Sun Run Recap & Bum Run Preview!

Mon, 01 May 2023 11:00:00 -0400

In this episode, Conor and YüBaí chat about the 2023 Boston Marathon, recap the Vancouver Sun Run 10k, preview the Bum Rum 5k and talk about mental effort and red-lining!

Link to Episode 6 on Website

Social

Show Notes

Date Recorded: 2023-04-20
Date Released: 2023-05-01

Intro Song Info

Bonsaye - Work of Art (Instrumental Version) (Royalty Free Music)

Episode 5: Special Guest Betty Yan!

Mon, 17 Apr 2023 23:00:00 -0400

In this episode, Conor, YüBaí and Alison chat with Betty Yan and talk about dating, running and the upcoming Vancouver Sun Run!

Link to Episode 5 on Website

Social

Show Notes

Date Recorded: 2023-04-09
Date Released: 2023-04-17

Intro Song Info

Bonsaye - Work of Art (Instrumental Version) (Royalty Free Music)

Episode 4: Achilles 5k Recap, Vancouver Sun Run 10k & 5k History!

Mon, 03 Apr 2023 08:00:00 -0400

In this episode, Conor and YüBaí recap the Achilles 5k Race, preview the Vancouver Sun Run 10k and talk about 5k world records, history and times!

Link to Episode 4 on Website

Social

Show Notes

Date Recorded: 2023-03-24
Date Released: 2023-04-03

Intro Song Info

Bonsaye - Work of Art (Instrumental Version) (Royalty Free Music)

Episode 3: Meet Alison & Chilly Half Recap!

Mon, 20 Mar 2023 18:00:00 -0400

In this episode, Conor & YüBaí talk to cohost #3 Alison about starting her running journey and we recap the 2023 Chilly Half Marathon!

Link to Episode 3 on Website

Social

Show Notes

Date Recorded: 2023-03-05
Date Released: 2023-03-20

Intro Song Info

Bonsaye - Work of Art (Instrumental Version) (Royalty Free Music)

Episode 2: Chilly Half Post-Race Post-Beer Interviews!

Mon, 06 Mar 2023 16:00:00 -0500

In this episode, Conor interviews BlackToe runners after finishing the 2023 Chilly Half Marathon!

Link to Episode 2 on Website

Guests

Jon Suckling: IG | Strava
Andres Olaya: IG | Strava
Seun Taiwo: Strava
Kristian Adomait: IG | Strava
Kyle Stolys: IG | Strava
Sarah Donaldson: IG | Strava
Kerry Waddell: IG | Strava
Brian Putre: IG | Strava
Nora Kosmidis: IG | Strava
Mark McAvoy: IG | Strava
Kevin Browne: IG | Stava
Susha Suresh: IG | Strava
Mark Angus: Strava

Social

Show Notes

Date Recorded: 2023-03-05
Date Released: 2023-03-06

Intro Song Info

Bonsaye - Work of Art (Instrumental Version) (Royalty Free Music)

Episode 1: Meet Your Cohosts!

Mon, 20 Feb 2023 08:00:00 -0500

In this episode, Conor and YüBaí introduce themselves, how they met and the goals of the podcast!

Link to Episode 1 on Website

Social

Show Notes

Date Recorded: 2023-02-18
Date Released: 2023-02-20

Intro Song Info

Bonsaye - Work of Art (Instrumental Version) (Royalty Free Music)