Best Quax Podcasts (2024)

1
Live from Eugene, it's the USA Track & Field Olympic Trials 1:21:47

12h ago1:21:47

1:21:47

Okay sorry just kidding, we're not actually in Eugene. The boys are back in Boulder to dissect all the drama and excitement from the first weekend of the USA Track & Field Olympic Trials. This episode unpacks everything from the women's 800m shocker to the big daddy men's 10k. We also receive a text from Joe Klecker about the rumored fill in for th…

1
We grilled Kyle Merber about Michael Johnson's New Track League + US OLYMPIC TRIALS PREVIEW 1:23:25

8d ago1:23:25

1:23:25

In this exclusive sit down with Kyle Merber (Senior Director of Racing & Athletes) of Michael Johnson's new Grand Slam Track circuit and SLAM him with all of the hard hitting questions. We cover everything from the idea of the Grand Slam, our questions from a distance running perspective, how this could affect the season, and what the impact overal…

1
Did we just sign Eric Holt??? + World Ultimate Champs, Jakob's 6 Golds, Fred Kerley, and Valbymania 1:24:43

15d ago1:24:43

1:24:43

It's a jam packed ultimate recap episode! We kick it off with an indepth discussion about World Athletic's Ultimate Championships and its impact on the sports. We cover New York City Grand Prix with Sage Hurta-Klecker's big W and Eric Holt's duel with Jake Wightman. We also talk a bit about Fred Kerley's big day and Sydney Mclaughlin's impressive o…

1
What did Jakob say to Olli? + Oslo DL, Stockholm DL, Euros, NCAAs and more! 1:21:22

21d ago1:21:22

1:21:22

Track season is in full flight! A lot to discuss over Oslo Diamond League, Stockholm Diamond League, European Championships, NCAA outdoor championships, NY Grand Prix, Portland Track Fest, and a bit of Zendaya News!!! We cover a bit about Olli's famous conversation with Jakob and George's incredibly sick performance at Stockholm. Follow us here: In…

1
What happened at the Prefontaine Classic? 55:43

29d ago55:43

55:43

GUS PLUSHIE DROP DETAILS IN THE VIDEO!! coffeeclubpod.com @ 5pm MT to buy from a very limited supply! After one of the deepest races we will probably see all year, the boys recap their races in the Bowerman Mile, the Prefontaine Classic weekend in general, and the latest news on their favorite pokemon: Josh Kerr, Jakob Ingebrigsten, Yared Nuguse. W…

1
MORGAN'S 13:00 OLYMPIC STANDARD AND OLLI WINS! LA Grand Prix Recap + Pre Classic Preview 1:15:19

1M ago1:15:19

1:15:19

This is a big one as the boys come back from a big weekend in Los Angeles. We recap the LA Grand Prix, including Morgan's emotional PR and olympic standard, Olli's big win and return to form, and also dig into the upcoming Prefontaine Classic's Bowerman Mile. We also tease our Gus Plushie drop! You don't want to miss this one. Follow us here: Insta…

1
The Secret Life of Hobbs Kessler: His secret training method, winning a World Indoors medal, his climbing journey, and Pre-Classic 1:02:49

1M ago1:02:49

1:02:49

Woohoo! This week we have a very exciting friend and guest on the show: Hobbs Kessler!! Hobbs is the reigning World Road Running Mile champion, Indoor Worlds Bronze Medalist, and almost professional climber. We welcome Hobbs on today to catch up on (part-time) life in Flagstaff, our upcoming races at the LA Grand Prix and Pre-Classic, recap his exp…

1
Our 3 cents on Michael Johnson's League, the Gabby Thomas Meet, & FloTrack's Diamond League rights 1:10:52

2M ago1:10:52

1:10:52

In this episode we catch up on some track news we have missed amongst all of the traveling and competition! We have a great chat about Michael Johnson and Winner's Alliance new track league, Kyle Merber's departure from Citrus, Jakob's latest quote bombs, Gabby Thomas and Alexis Ohanian's 776 all womens meet, and Flo Sports acquiring exclusive stre…

1
We broke a World Record at the Penn Relays 1:10:53

2M ago1:10:53

1:10:53

In this special episode, we recap Morgan's diamond league race in China, our world record attempt to sign the most NIL deals in history, and the boy's Benjamin Franklin Olympic Development Mile at the Penn Relays. We also have quite a few big bean shoutouts and lovely memories from the weekend as a whole, so get ready for a really fun one today. Ho…

1
Building the Flagstaff Superteam (feat. Luis Grijalva & Theo Quax) 1:02:28

2M ago1:02:28

1:02:28

Join us (and sign an NIL deal) at the Penn Relays: https://forms.gle/gsUqsik5q5ChX2uH6 Welcome back to the pod! On this NAU/Kiwi special episode, George catches up with his friends from Flagstaff while Morgan prepares for Shanghai Diamond League and Olli travels back to the Boulder. From Theo's breakout season to Luis' recovery from injury, life in…

1
first place losers 34:22

2M ago34:22

34:22

Join us (and sign an NIL deal) at the Penn Relays: https://forms.gle/gsUqsik5q5ChX2uH6 Follow our instragram for updates and schedule times: https://www.instagram.com/coffeeclubpod/ Hope you guys enjoy! Follow us here: Instagram: https://www.instagram.com/coffeeclubpod/ George Beamish: https://www.instagram.com/georgebeamish/ Morgan McDonald: https…

1
We're going to try to win Australian Nationals 51:35

3M ago51:35

51:35

It is race week once again! Recorded early in the week, we are in Adelaide preparing for our outdoor debuts at the Australian National Championships. This episode features a bit of race preview and insight into our psyche's going into our big return to this meet, as well as bunch of updates about the eclipse, Boulder power outage, and injury update…

1
Why we're becoming American citizens 54:45

3M ago54:45

54:45

G'day mates! Today Olli and Mergie are back in Australia to compete in the Australian Athletics Championships in Adelaide! In today's Aussie themed episode, we attempt to earn back our Aussie passports with a bit of a pub quiz as well as some Q&A on what it means to be Australian. Crikey Due to the time difference and travel schedule, we unfortunat…

1
Our new teammates, Lex and Leo Young 1:09:28

3M ago1:09:28

1:09:28

Today we welcome some of running's Youngest superstars: the Young brothers. In this dramatic sit down we do some deep investigative work, asking them some hard questions about NIL deals, running for On, running their own business/media empire, Stanford track, former coach Sean Brosnan, and Nico Young. NCAA Women's Bracket: https://fantasy.espn.com/…

1
What the frick happened at the TEN? 1:06:12

3M ago1:06:12

1:06:12

In this episode, we do a deep dive into Sound Running's the TEN! We also present our March Madness bracket challenge (the Gus Games), get an injury update from Morgs, go over the highlights from all the 10,000m races this past weekend, and bring back the Coffee Cauldron!! NCAA Women's Bracket: https://fantasy.espn.com/tc/sharer?challengeId=241&from…

1
A Very Nice NCAA recap with Ben Flanagan 1:20:34

4M ago1:20:34

1:20:34

Today we welcome back our good friend and teammate on loan from Very Nice Track Club, Ben Flanagan! In this episode, we cover Ben's explosive start to the season, recap the best moments from this past NCAA Indoor Championships, preview the TEN and the state of the 10k this year in general, discuss the Pre-Classic's Bowerman mile announcement featur…

1
GEORGE BEAMISH IS THE WORLD CHAMPION 1:17:22

4M ago1:17:22

1:17:22

HE 'S DONE IT. THE BOY FROM NEW ZEALAND!!!!!! In this very special episode, George breaks down his epic victory in the 1500m at World Indoor Championships in Glasgow. Hope you guys enjoy! Follow us here: Instagram: https://www.instagram.com/coffeeclubpod/ George Beamish: https://www.instagram.com/georgebeamish/ Morgan McDonald: https://www.instagra…

1
The Problem with UK Athletics 1:08:21

4M ago1:08:21

1:08:21

George is off to Glasgow this week for world indoors!! In this week's episode we cover Noah Lyles' new contract, preview world indoors, reveal Grant's actual girl, chat about the prodigal Cam Myers vs. Jakob, and reveal some of our plans this year with manager Tom. Hope you guys enjoy! Follow us here: Instagram: https://www.instagram.com/coffeeclub…

1
Whereabouts is Mo Katir? 1:07:48

4M ago1:07:48

1:07:48

Today we welcome back our favorite manager and loyal assistant to Gus, Tom Wang. In this week's episode we cover some of the premiere distance events at USA's Indoor Championships, the British Indoor Championships, the Spanish Indoor Championships, the Maurie Plant meet, Grant Fisher's solo 5k, Jakob's blindfolded comment about Josh Kerr. We also g…

1
We need to talk about the Millrose Games 1:17:23

4M ago1:17:23

1:17:23

Morgan and George are back from the Millrose Games and we have A LOT to unpack from the weekend! Thank you to everyone for all of the love, cheering, support, and beans this weekend. That means the world to us. Hope you guys enjoy! Follow us here: Instagram: https://www.instagram.com/coffeeclubpod/ Morgan McDonald: https://www.instagram.com/morganm…

1
What is going on with Enhanced Games? Jakob's baby! Olympic Trials, Millrose Preview, Taylor Swift 1:14:22

5M ago1:14:22

1:14:22

In this episode we have a lot to catch up on: Addressing our beef with Citrus Mag, Orlando's Olympic Marathon Trials, Jakob and Elisabeth's Baby Ingebrigsten, Noah Lyles' 4 Gold Medals, whatever the heck is going on with the Enhanced Games, and also our Super Bowl / Taylor swift predictions. Hope you guys enjoy! Follow us here: Instagram: https://w…

1
BU TERRIER 5K RECAP + USA Olympic Marathon Trials Preview 1:16:23

5M ago1:16:23

1:16:23

Hey guys, welcome back the show. We cover our experience at BU's Terrier Classic, a lovely weekend in Boston, and give a comprehensive expert analysis and preview of the US Olympic Marathon Trials 🇺🇸🫡 We also hit up the Coffee Cauldron as well as many fun bean & birthday celebrations 🎉 Thank you so much for everyone supporting us at the meet, it me…

1
OAC only BU heat? + WHO WANTS TO BE A "BU"-ILLIONAIRE!! 1:06:22

5M ago1:06:22

1:06:22

Hey guys, welcome back the show. This week we play for a million dollars in “Who Wants to be a BU-illionaire” with our lovely teammate Jonas. The game honors BU’s historic performances ahead of our upcoming weekend in Boston. We also discuss Olli’s injury and resolution updates, Jonas’ daily nutrition as a world class vegan athlete, and preview our…

1
BEST MEETS AND RACES DRAFT 2024 + CHEEKY CHAVEZ SUB 3 MARATHON 1:06:46

5M ago1:06:46

1:06:46

Hey guys, welcome back the show. We are BACK with another draft finally -- this time with our teammate Joe Klecker. In this episode we draft the best meets and races as if we were competing to create the ultimate Track/Running Grand Prix (aka the Chicken Boy Morgs League). This is a real fun one as we have a very special guest and celebrity judge c…

1
Why we're training Donavan Brazier now, Grant Fisher's secret admirer, George is 7th in the world!! 1:04:47

6M ago1:04:47

1:04:47

Hey guys, welcome back the show. In this episode we welcome a special guest, our good friend and Boulder's actual resident Aussie: Jamie Laverty! Jamie is a talented runner and a passionate fan of the sport. We dig into his love for the game but he also helps guest host today's very fun episode. We cover a bunch including Brazier's exit and Olli's …

1
An Honest Conversation with Elise Cranny + GUS 2.0 GIVEAWAY 1:24:38

6M ago1:24:38

1:24:38

Stay tuned until the end of the episode for details on a chance to win a Gus 2.0 plushie :) Hey guys, welcome back the show. In this episode we catch up after not recording together for almost a month. George is back from racing Hawaii, Morgan is back from Australia, and Olli is up and running again so there is a lot to recap!! We also welcome back…

1
Watch this before you run in 2024: our goals & resolutions with Mario García Romo 57:03

6M ago57:03

57:03

Hey guys, welcome back the show. Today we talk about our goals and resolutions for the upcoming year and respective track season with our OAC teammate, the one and only Mario García Romo. We really dig into our refocused mindsets and approaches after a very productive past year, so this is one you will definitely want to listen to if you run, train…

1
How the Gus Stole Christmas: Running's NAUGHTY OR NICE List 36:13

6M ago36:13

36:13

GET MERCH coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com GET MERCH We appreciate the support :) MERRY CHRISTMAS :))) From all of us at COFFEECLUB we wish you all a happy holidays and that you all enjoy hopefully an easier week and some friends/family ti…

1
my crush stopped replying, how to talk to your coach, & why teamcest is not a great idea!! EP 115 47:49

7M ago47:49

47:49

GET MERCH coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com GET MERCH We appreciate the support :) Hey guys, welcome back the show. Once we again we are tackling some amazing listener questions from you all. Thanks again for submitting them and we hope tha…

1
The Truth about Graham Blanks: NCAA XC Champ/5k record holder; George’s Hawaii Mile, McRib ASMR 1:07:17

7M ago1:07:17

1:07:17

Don't forget to get your Christmas Posters!!!! coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com We appreciate the support :) Hey guys - welcome back to the show! This is a jam packed episode for you all. We have big time heavy hitter Graham Blanks joining…

1
Is A Healthy Diet Important to Running? (ADVICE COLUMN), Boston Opener 5k's & Sound Running XC!, Thanksgiving Catchup 1:13:54

7M ago1:13:54

1:13:54

GET MERCH coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com GET MERCH We appreciate the support :) Hey guys, welcome back the show. This week we are debuted a new segment on the show, "The Coffee Cauldron"!!! It is an advice column with questions coming in…

1
NYC MARATHON CHAMP HELLEN OBIRI, NCAA XC Recap + Updates :) 1:23:40

7M ago1:23:40

1:23:40

GET MERCH coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com GET MERCH We appreciate the support :) Hey guys - we are back! This week we are very lucky to be joined by our teammate, Hellen Obiri. Hellen doesn't need much introduction; after one of the most …

1
BEST OF COFFEECLUB 54:29

7M ago54:29

54:29

GET MERCH coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com GET MERCH We appreciate the support :) Welcome to the "BEST OF COFFEECLUB Part 1". Apologies to everyone but unfortunately a few of our members have been quite sick this week so we are unable to r…

1
NYC MARATHON RECAP, The Bowerman Saga Continues + Olli Update 1:17:08

8M ago1:17:08

1:17:08

GET MERCH coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com GET MERCH We appreciate the support :) We are back in the studio after a weekend trip out to the NYC Marathon. We went to cheer on our teammate Hellen Obiri and meet some of our fans, and boy did …

1
EP 100 (Part 2)!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! 1:29:01

8M ago1:29:01

1:29:01

GET MERCH coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com GET MERCH We appreciate the support :) Welcome back for part 2!!! :)))) Here it is, the big conclusion - part 2 of our 100th episode special. It has been such an amazing journey for us, and we are…

1
EP 100 (Part 1)!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! 2:36:14

8M ago2:36:14

2:36:14

GET MERCH coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com GET MERCH We appreciate the support :) Welcome back everyone :)))) Apologies for the delay it is finally here - the big episode 100! This is a very special episode for us, no spoilers here but we …

1
GRANT IS LEAVING BOWERMAN - Why is Everyone Leaving Bowerman Pt.2? Big Ingebrigtsen News!!! 1:07:28

8M ago1:07:28

1:07:28

GET MERCH coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com GET MERCH We appreciate the support :) Welcome back guys :) Apologies for a late episode this week, but it seems like the podcast gods may have blessed us because delaying meant that we were able …

1
WE ARE BACK IN BOULDER!!! The Gala!! Updates, Chicago Marathon & The Sifan Snub 1:23:49

9M ago1:23:49

1:23:49

GET MERCH coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com GET MERCH We appreciate the support :) Welcome back guys :) Finally we are all back together and boy does it feel good. Today we talk about our upcoming Gala, give updates on where the three of us…

1
"What I Do Differently Now To Stay Injury Free", Diamond League Final Recap - The George Monologue 46:45

9M ago46:45

46:45

GET MERCH coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com GET MERCH We appreciate the support :) Welcome back to the the COFFEECLUB Monologues!!! For our final instalment we have none other than Mr George Beamish, recording down under in New Zealand. He …

1
The Olli Hoare Story: Updates, Mental Struggles & The Journey To The Top - The COFFEECLUB Monologues 36:46

9M ago36:46

36:46

GET MERCH coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com GET MERCH We appreciate the support :) Welcome back to the the COFFEECLUB Monologues!!! Today it is Olli's turn, and he dives deep into his journey. On the outside it may seem pretty straightforwa…

1
Morgan Runs 7:35 for the 3000m in Zagreb! Training as a Pro VS College! - The COFFEECLUB Monologues 32:41

9M ago32:41

32:41

GET MERCH coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com GET MERCH We appreciate the support :) Welcome back to the show everyone :) So today we are trying out a new concept... The COFFEECLUB Monologues!!! It is just me (Morgan) doing a recap of my Zagr…

1
DIAMOND LEAGUE FINAL PREVIEW, George 3rd Place at 5th Ave Mile! Olli Update, Brussels DL! + More :) 1:06:52

10M ago1:06:52

1:06:52

GET MERCH coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com GET MERCH We appreciate the support :) Welcome back to the show everyone :) Another episode brought to you by the power duo Olli & George. This is a jam packed episode that gets kicked off with an…

1
George is Racing 5th Ave Mile & Morgan is Racing Zagreb 3km! + Q&A... 56:04

10M ago56:04

56:04

GET MERCH coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com GET MERCH We appreciate the support :) Welcome back to the show everyone :) On today's episode we have George and Morgan previewing their upcoming races. George is racing once again at the 5th Ave…

1
Morgan World Champs Recap, An Update on Olli's Rehab, The Jingy Situation + Much More... 53:24

10M ago53:24

53:24

GET MERCH coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com GET MERCH We appreciate the support :) Welcome back to the show everyone :) And we are finally all back together!! Hooray. To celebrate the return of the Coffee Club Trio, we each give an update o…

1
GEORGE COMES 5th AT WORLD CHAMPS!!!!! The Return of Olli :) World Champs Recap 1:00:37

10M ago1:00:37

1:00:37

GET MERCH coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com GET MERCH We appreciate the support :) Use code "COFFEECLUB" for 20% off full price items on CamelBak.com this month. We are very excited to finally have a sponsor, please show them some love :) W…

1
WORLD CHAMPS PREVIEW w/ Joe Klecker 1:02:56

11M ago1:02:56

1:02:56

GET MERCH coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com GET MERCH We appreciate the support :) Use code "COFFEECLUB" for 20% off full price items on CamelBak.com this month. We are very excited to finally have a sponsor, please show them some love :) W…

1
From 400m Hurdler to NCAA 1500m Champ and Beyond (Italian Champ & 4:01 1500m) - The Sinta Vissa Interview! 1:00:27

11M ago1:00:27

1:00:27

GET MERCH coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com GET MERCH We appreciate the support :) Use code "COFFEECLUB" for 20% off full price items on CamelBak.com this month. We are very excited to finally have a sponsor, please show them some love :) T…

1
Olli Explains His Season Ending Injury :( 58:22

11M ago58:22

58:22

GET MERCH coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com GET MERCH We appreciate the support :) Use code "COFFEECLUB" for 20% off full price items on CamelBak.com this month. We are very excited to finally have a sponsor, please show them some love :) O…

1
George Runs Oceania Record at Monaco! Morgan Runs 13:24 in Comeback Race 53:11

11M ago53:11

53:11

GET MERCH coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com GET MERCH We appreciate the support :) Use code "COFFEECLUB" for 20% off full price items on CamelBak.com this month. We are very excited to finally have a sponsor, please show them some love :) T…

1
George Racing Monaco DL, Olli Racing London DL, Morgan Racing 5000m - The COFFEECLUB Trifecta 1:03:12

11M ago1:03:12

1:03:12

GET MERCH coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com coffeeclubpod.com GET MERCH We appreciate the support :) Use code "COFFEECLUB" for 20% off full price items on CamelBak.com this month. We are very excited to finally have a sponsor, please show them some love :) H…

Podcasts Worth a Listen

Quax Podcasts

Podcasts Worth a Listen

Quick Reference Guide