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Final Surge Podcast

In the Final Surge Podcast, we interview coaches, athletes authors, and endurance industry experts to help you train with a purpose.
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May 14, 2019

Episode 123: Joey Berriatua is one of the up and coming young guns of the Tinman Elite Group. Joey has an interesting story. Joey is the son of a former baseball player who got a pretty late start in the track and field world. Joey has been an underdog since he started and has defied the odds to go on and become a member of one of the hottest teams around. We talk about his road to where he is today and what it is like being part of the Tinman group. 

 

:45 Story about impact of Tinman group and youth

1:45 How has the experience of being part of Tinman been?

3:25 How you got into running

6:07 Do you remember what your time was in 8th grade? Didn't break 5 until 11th grade

7:10 What was your progression like in cross country when you didn't run track in high school?

10:44 When you were a Junior and made the decision to quit baseball and run track how did your dad react to that?

13:04 How did the first year of track your junior year go?

13:54 What was your training like going into your junior track season?

15:05 When you went 4:23 as a junior did any colleges start showing interest?

17:20 What was the biggest change between running in high school and running in college?

18:45 Did you think of yourself as a cross country runner who did track to stay in shape or the other way around?

19:53 When you were at Santa Clara talk about your involvement in the basketball games

22:30 How did you end up making the connection to the Tinman team post-college?

 25:32 What event are you going to be focusing on?

26:25 Do you think Steeple is one of those events that gets neglected that kids could focus on and gain attention?

28:07 How hard was the hurdling part to learn for you?

29:00 When did you start with Tinman and how is the training going?

31:00 What has been the hardest part to adapt to since moving to Boulder and joining Tinman?

32:33 You are posting runs often on Instagram, how many guys are in the group now? 

34:25 What is something you have learned you can share with young high school runners to help them?

Final Surge round, 5 questions in under a minute

Favorite endurance/running book? -  The Perfect Mile
Current trainers you are wearing? -   Addidas Solar Boost
Favorite race? – Steeple
Favorite recovery meal or recovery drink? – Oatmeal with peanut butter, banana and strawberries
Your favorite workout – Long Run

Online
Joey on Twitter
Joey on Instagram

 

May 5, 2019

Episode 122: Jason Fitzgerald joins us again to talk about strength training, the differences between lifting for endurance and speed and the importance of the glutes. We also talk about how he would periodize a strength program.

1:02 Strength running podcast - We discuss his new podcast

1:47 Why strength training is not cross training. It is part of what we need to do.

3:25 Distance runners want to be light and fast, so what concerns are there with getting into the weight room.

6:05 When should a runner lift, workout day, recovery day or does it not matter?

8:00 If working out on your workout day do you recommend after or before your run?

9:28 What is the difference between lifting for endurance or lifting for speed?

11:18 I hear Meb talking about trap bar deadlift a lot, what are you incorporating as part of your weight routine?

13:55 How many days a week should endurance runners be hitting the weight room?

14:56 We tend to think of ourselves as runners instead of thinking of ourselves as athletes

16:56 Another thing you have been talking about recently is glute strength. A common thing we hear is ‘glutes not firing’ want to talk about how glutes play a big role in in our running form, mechanics, and injuries?

20:04 We are coming to the end of the spring marathon season, we have seen a great Boston race, London, and now it is time for many to start thinking about their fall marathons. I know you work with a lot of marathon runners, how much strength work do you have your marathon runners do?

23:06 When you coach a marathon runner where do you start with incorporating strength training?

 

 

Resources
Jason Fitzgerald on Episode 7
Video on lifting weights
Video on Glutes
Jason on Twitter
Jason on Instagram
Jason's Blog

Apr 25, 2019

Welcome to Episode 121 of the Final Surge podcast where we welcome veteran World Duathlon finalist Kerry Camberg to the program. Right after we recorded the podcast Kerry qualified again for the World Championship. Kerry was a late bloomer to endurance athletics and talks about how it is never too late to set big goals and chase them.

 

1:25 Unique story on how she got involved in running in high school after getting injured as a gymnast. 

2:41 After high school, took a lot of time off and didn't get back into athletics until several years later.

3:15 Got involved in triathlons, realized she was decent on run and bike, but not swim so moved to duathlons. 

4:05 Ran in college, but not until she was in her 40's. Qualified for Nationals in Cross. Finished 7th at nationals.

5:47 Many thought she was the coach because she was old enough to be the parent of her teammates. 

6:30 This all lead to duathlon, biking and running and Kerry explains the difference in events with duathlons.

7:30 We see all the time road races and triathlons, how often are there duathlons?

8:16 Kerry talks about participating in Nationals and then qualifying for Worlds and talks about what it was like qualifying for the World Championships. 

9:45 Making the move to duathlons and identifying what your strengths are and focusing on them. 

11:10 What does a typical training week look like for a duathlete? Run/bike mix and getting out for a run after a long bike ride. 

12:10 What is your milage mixture between running and biking?

12:40 How hard is it on your legs to go between biking to run. 

13:20 Using the Kicker to help train on the bike.

14:07 Give us an example of what a harder workout may look like.

14:38  What advice do you have for someone who may be getting started later in life like in their 40's? It is never too late to get involved and be competitive.

15:44 When someone decided they want to start getting competitive what advice do you have on setting goals. 

16:36 Frist triathlon was a mountain bike race, and she had no idea what a mountain bike was. All training had been on roads. 

Resources

Kerry on Twitter 
Kerry on Instagram 

 

 

 

 

 

Apr 12, 2019

Episode 120: Neely Spence Gracey has been on the podcast several times, but we have not caught up with her since she had her baby Athen's. In this episode, we talk about what it was like having to take so much time off, what the comeback process has been like and we talk about her future goals including the 2020 Olympics Marathon. 

 

1:00 What has been going on

  • Athen's born
  • Chases dog in the walker
  • Leaving for training runs hard

2:23 You ran for over a decade without time off, what was it like shutting it down

  • Been running from 8th grade
  • 15 years never had more than a couple weeks off
  • Ran for a while but got pain early on
  • Thought would run a lot longer
  • Went through an identity crisis
  • Decided to mentally take a downtime
  • Once accepted it was in a better place

6:47 When did you know it was time to start training again

  • 6-week post appointment asked OB if could go for a run and they said yes
  • Did 10x run one minute and walk one minute
  • Every other day for a month would increase it a little
  • Took a month before made a 4-mile run
  • Was no information out there on how to come back
  • Core was shot had to rebuild

10:32 You do a lot of core and strength exercises, how much did you focus on that

  • 6-week core program
  • Have a certain routine needed to do
  • Did it 4 days a week and each week was different

14:20 When you started running was there any separation issues or did you run with a stroller?

  • Husband ran with me pushing the stroller
  • Athen's was not happy being left with others
  • Early runs without him were difficult

18:54 Been back running seven months

  • Been long road back
  • Way behind expectations, been longer than thought it would be
  • Had taken 6 months off
  • Shin splints which never had before
  • Miles are behind where hoped to be
  • At 50-55 miles a week, half of normal
  • Cross training 3-5 hours a week

20:32 How did you work through the shin splints?

  • Weight was a little higher than normal
  • Not as efficient stride as used to
  • Ran on more roads and sidewalks
  • Calf muscles got really tight
  • A lot of stretching, dry needling, massages, cupping
  • Ice massages 
  • Once stopped flaring up so much added in strength work
  • Did a lot of hard workouts on the bike for a while

24:46 Do you have a target race plan?

  • No goal race yet
  • Starting to talk about it
  • Most likely will do a fall marathon
  • With new Olympic standards puts pressure on running a marathon

27:40 With new qualification standards do you choose races differently?

  • Need to go for a faster time on a fast course
  • Weather also plays a factor

28:53 What are your thoughts on Olympic Standards?

  • Disappointed how it will impact smaller countries 
  • Taking field from over 200 to about 80 is a big cut
  • It is an original Olympic event
  • Could have been a middle ground that wasn't so drastic
  • But they are the rules so we will live with it and control what we can

30:57 Where are you at with your training and workouts a week now?

  • Now doing 2 workouts and a long run a week
  • Been doing that for about 6 weeks now
  • 12x400 workout and then 6 weeks later was doing 20x400 faster at altitude  
  • Can see big improvements in progression runs

37:00 Boston Marathon is next week any predictions?

  • Excited about American Women
  • Many Boulder women I have been running with and they are ready

39:30 Are you still coaching?

  • Yes have 22 athletes running Boston next week
  • Added a coach to the team
  • Stayed connected to running while couldn't run
  • Work with some mother runners on the comeback

 

  Resources

Runner's World Coming Back After Pregnancy 

RecoreFitness.com 6-week program

Neely Coaching

Neely on Instagram

Neely on Twitter

NeelyRuns@Gmail.com

 

 

 

Apr 4, 2019

Episode 119: Megan Ping joins us to talk about the summer camp the Ping family does with Coach Tom Tinman Schwartz over the summer called the Project Gold Running Camp. We discuss the camp, what the kids can expect and catch up with how Grace Ping did recently at the World Cross Country Championships U20 event.

:35 Background - Competetive runner in high school and college and then in marathons. Started running in 7th grade in Minnesota.

1:50 Chiropractor, do you work with mostly athletes?

2:49 How did the camp come about?

5:51 You mentioned this started out as a group of girls, is this still just girls or are there boys now too?

4:43 Are most of the kids from Minnesota? 

5:40 How big has it become?

6:00 How did Tom Schwartz get involved?

7:12 What can someone attending expect

8:55 On a typical day how much time is spent in a classroom learning

10:25 You talk a lot about meeting your goals, is there any sessions on setting goals?

13:28 Both your daughters Lauren and Grace will be there?

13:10 Grace just ran World Cross how did that go?

14:22 Is this camp mostly for elite high school runners?

16:25 One part you stress is nutrition and sleep, can you talk about how important that is?

18:55 - More info

ProjectGoldRunning@gmail.com
Project Gold Running Facebook

Mar 28, 2019

Episode 118: Jessica Tonn has been one of the top 10k runners in the country over the last few years. Today she joins me to discuss her move back to her home Phoenix area and we discuss her changing coaches. Jess has struggled with injuries off and on and we talk about how she is now doing more sustained volume than ever and staying healthy doing so.

:35 Moving back to Phoenix

  • Where I need to be
  • Moving back home
  • Permanent

2:15 Cross Season

  • Was injured in June after 10k Champs
  • Getting healthy and enjoying to run again
  • Working with new coach

4:22 New Coach

  • Jeff Messer
  • Known since 7th grade

6:55 Stories from the past

  • Painted high school coaches van after a bet

8:52 More on new coach

  • Speaker at many national and regional conferences
  • Remains a student of the sport
  • One of top unknown coaches in the country

9:45 Focus of the training right now

  • Was broken after US 10Ks
  • Needed someone who knew and trusted in me
  • Healthy
  • Goal is 10k this year and get to starting lines healthy
  • ASU Sun Angle 1500 and Payton Jordan 10k

13:13 Now coaching at ASU

  • Grew up ASU fan
  • Wanted to give back to Arizona running community
  • Will work out with girls at times

16:39 Still coaching at Run Doyan

18:50 Lower leg injuries doing the little things, how have things changed

  • Had lost sight of doing the little things
  • Self-care, Maximum Mobility with John Ball
  • Sleep, eat, strength work

21:25 1500 and 10k, what races do you have picked out

  • 10k at USA in late July is the goal
  • Payton Jordan

22:55 What do you think of the Diamond League decision to scrap 5k

  • Disappointing
  • With IAAF standards we just need to train harder to get the times

25:12 What are the biggest changes you have noticed in coaching

  • Workouts different - Messer have less key performance indicator workouts
  • Always finishing hard workouts feeling like could do another rep
  • Running more miles now, but the intensity is backed off overall

30:19 Example of workout

  • K's then 800's which got faster. Then 600s that got a lot faster. Then 6x200 with a total of 13 miles.

32:24 Coming back from injuries, how important is the nutrition aspect

Resources

Coaching at Run Doyan
Eating Blog
Jess Tonn on Twitter
Jess Tonn on Instagram

 

Mar 22, 2019

Episode 117: Ben Rosario joins us to talk about the recent changes in track and field. We discuss what it may mean for the Diamond League meets to drop the 5k and how the IAAF changing the Olympic qualifications standards will impact the USA and other countries.

1:25 Diamond League dropped the 5k, why do you think they dropped it

  • TV
  • Live experience for fans
  • Shorten meets
  • Cutting to 90 minutes

2:42 Do you agree with the change?

  • Willing to watch meets and see what it is like
  • Can still see them in the 3k
  • Has been 3k/5k so mix of both
  • Can still host them, just not part of Diamond League points

4:15 Hard to imagine not having that historic race anymore

  • The counter-argument is could be more exciting 3k than 5k
  • 3k usually has more people involved in the finish
  • We will still see 5k races in other meets, DL not the only meets
  • Chance for distance industry to get creative

6:30 You don't think this a move to eliminate the long-distance races off the track?

  • Think it is more about TV
  • Could see 10k maybe being eliminated but may be replaced with a road race

8:30 5k is so relatable to people who do it on the weekend

  • Relatability is even more road racing
  • The casual fan doesn't run on track after high school
  • Road and track are almost completely different sports

10:10 IAAF changed qualifying standards for Olympics

  • Biggest change is a 2 tier system Time Standard and Rankings
  • New times are harder to achieve
  • Rankings system accrue points based on races through year
  • Some races are ranked higher and get more points
  • Better geographic representation into the Olympics with region points

13:20 Top 3 American not necessarily going to the Olympics under the system

  • For international athletes, this system may be better
  • Consistent and run and gain points can give you another way in
  • The biggest problem is we found out way too late
  • Problem is with the US, puts us in a bind
  • USATF is struggling with what to do with Trials now
  • US still have not decided how to name their team

18:15 Problems with how this will work with Marathon

  • If come in 4th and person in 3rd were to beat them but don't have the auto standard, a person getting 4th could not feel good about being named
  • USATF has to figure out what their system will be now

  21:35 Gave exceptions for World Major but not for US Marathon Trial?

  • They made national championships one thing and weighed area championships higher
  • From US point of view may not make sense, but for the outside US may make sense

24:15 Could the focus on World Majors backfire on athletes with appearance fees?

  • Don't think the people who make those decisions would do that

25:09 What else is going on with NAZ Elite

Resources
NAZ Website
NAZ Training Plans
Ben on Twitter

 

 

Mar 14, 2019

Mark Allen was our guest as we discussed his career highlights and his coaching that he is now excelling at. 

Mar 7, 2019

Laura Norris is a running coach and a running blogger. Laura is always putting out great content on her website This Runner's Recipes. 

:49 Where did your love for blogging start?

3:33 How many posts have you put out in the last five years?

3:54 Did you do any sports in high school?

4:45 How did you make the transition into running in college?

6:02 Do you remember when you decided to do that first race?

7:15 You have qualified for Boston a few times correct?

8:35 How did you break your foot?

9:55 When you started running and qualifying for Boston were you always self-coached?

11:00 Which coahing certification did you get?

11:48 When did you make the transition into coaching other athletes?

12:46 What is the avatar of what your client looks like?

14:04 You write a lot about women's issues, what issues do women runners need to be aware of?

16:09 What are some examples of the hip strength and mobility 

17:20 How often are you recommending strength training

18:08 Are the athletes you work with in person or on the internet?

18:50 Do you give set paces or how do you prescribe effort level?

20:17 What events do you coach?

Final Surge 5 questions in under a minute

Favorite endurance/running book? - Run Faster and Roar
Current trainers you are wearing? - Saucony Freedom and Kinvara
Favorite race? - CIM
Favorite recovery meal or recovery drink? - Oatmeal with peanut butter and fruit
Your favorite workout - 2-mile repeats


Resources

Website  www.thisrunnersrecipes.com
Facebook https://www.facebook.com/thisrunnersrecipes/
Twitter @thisrunrecipes
Instagram @thisrunnersrecipes



Feb 28, 2019

E-Sports is taking off around the globe, and one of the big players in the physical game aspect is CVRcade. Many cyclists can now make more money riding in E-Sport tournaments than they can on the roads. In this episode talk to Frank Garcia and find out what exactly the experience is like.

 

:45 What exactly is E-Sports

1:20 What exactly is CVRcade?

1:58 What is your background as a cyclist?

2:44 What was it that made you think cycling e-sports had a future?

3:53 What equipment does someone need to get started?

4:47 If you are physically on a bike how does a controller play into the game?

5:10 So what does this look like when you are on a bike, is there a screen in front of you?

5:42 So is this a situation where I am playing against a computer or am I playing against other people I join?

6:20 If racing against other people do I set this up with friends before or just find a group?

6:53 Are these well-known courses you race on or are they general computer generated courses?

7:33 You can build off-road courses as well as on road?

8:40 Can you tell me how this would work if I was on a bike on a mountain bike course with the keyboard?

11:08 What is the experience like if I fall, how do I experience that on the trainer?

12:32 What if I am riding in a group and someone next to me comes into me, what happens to me?

13:47 Tell us about your tournaments you have

14:39 How many people are in the big tournaments?

14:52 How do you qualify for the tournaments?

15:32 How do the 8-week league works to qualify for the tournaments?

16:55 Where do the broadcasts happen?

17:15 You said $100k up for grabs? That is real money.

18:53 Are you finding with these large purses you are getting some professional road athletes into these tournaments?

20:08 When is the next big tournament at?

Resources

CVRcade Website
CVCWorldCup
CVCcade on Facebook
CVRcade on Instagram
CVRcade on Twitter

Feb 21, 2019

We are now almost eight weeks through the new year. Where are you with your goals and New Year resolutions? Coach Denny Krahe of Diz Runs Podcast recently asked his Facebook group that question. We talk about what they said what you can do now to get back on track if you are off track.

 

:50 We catch up on Diz's podcast Diz Runs where he is almost at 700 episodes. He has been consistent for years now.

2:04 You posted an interesting column on goals. We are nearly two months into the year, do you find most of the runners you coach set new year's goals? - Many do, many are working on goal races already coming into the new year. Many will have new years resolution goals on top of their next race goal.

3:55 All of us who belong to a gym see how the attendance has already died off for this year. You asked your Facebook group how their goals were coming, what was the answer? - We asked for feedback a week ago where people are at. Some people are on track, some are behind, some are just a little behind because of the polar vortex which devastated much of the country the last month.  

5:55 What were the reasons people were behind? - Some were weather, some were little injuries and was surprised by the number of people who forgot what goals they had set seven weeks ago. How can you be successful if you forget what your goals even are?

7:24 Is this a reminder of you as a coach that you need to find ways to keep their goals in front of them better? - Yes some find a way to find a metric and measure it so they can keep it in front of them. One athlete created a wallpaper on phone with goals to remind her of what they are. 

9:59 You have an athlete that forgot about their goals, what advice do you have for them going forward? - Depends on how big of a hole they have dug for themselves. Need to decide if still attainable. Do you need to tweak the goal, you don't need to be married to it. 

15:40 Do you like your clients to use big hairy audacious goals or do you like smaller more achievable goals? - I like a mixture of both. I love big goals, but you need wins along the way. You are not going to knock off 1:20 off your marathon time to qualify for Boston, but if you set that as your goal and set goals along the way. 

17:54 How often do you work with your clients on breaking those goals down from a long term year go to month to week to what you need to be doing today? - Specificity is good, but not every day will be a win. We want to look at trend lines over a longer period of time moving things forward.

20:56 Someone is out on their run right now, and they realize they have forgot about their goals. They go ahead and look at them and evaluate, what advice do you have to stick with it this time? - Get a sticky note and put them where you can see them. Always be reminded of what those goals are. Put things in place that make it easier to get things done.

25:28

Resources
Diz article on goals
DizRuns.com
DizRuns on Twitter

 

 

Feb 15, 2019

Lisa Pozzoni is not out to coach elite-level runners, Lisa loves coaching new runners and helping them find join in running and finishing things they may have thought were impossible. 

 

:40 How is your typical coaching client different

2:01 How did you get started in running?

3:06 How did you get introduced to Chi Running?

4:55 You say you coach back of the pack runners, paint us an avatar of your typical clients

6:15 You have very active on Instagram and many of your photos are of groups and people having fun, how does that play a role?

7:23 Most of the runners you coach are new runners?

7:55 Most new runners don't think they need a coach

9:40 You do a lot of 'group selfies' so how often are your client's people you meet in person vs online coaching?

10:25 How are you using Final Surge?

11:25 In what way are these new runners usually finding you?

12:14 With a new runner what are your first steps in working with them?

13:31 What do your training programs look like?

14:23 Are you doing a large amount of ultra training as part of your coaching business?

15:38 How was the transition for you moving up to ultra distances?

16:46 What is the 212k Challenge?

18:03 How often do you work with them in person?

18:24 What advice do you have for a newer runner if they are wondering if they need a coach or not?

19:21 What advice do you have for people who may be back of pack runners with not getting discouraged?

21:20 Free e-book gift for new runners

22:00

Final Surge 5 questions in under a minute

Favorite endurance/running book? - Born to Run
Current trainers you are wearing? - Altra
Favorite race? - Monument Valley 50k
Favorite recovery meal or recovery drink? - Craft Beer
Your favorite workout - Long runs on trail

http://www.therunninguniversity.com/

https://www.facebook.com/TheRunningUniversity/

https://www.instagram.com/therunninguniversity/

 

 

Feb 8, 2019

Meg Mackenzie is an elite trail runner and all-around mountain athlete. She has spent the better part of the last 5 years racing around the world. She is passionate about the psychological side of training and racing and has used her own experience to guide her unique approach to coaching athletes.

James Montgomery is a passionate runner and all-around movement geek. He is passionate about endurance sport, athletic programming and strength, and conditioning. He has spent the better part of the last 15 years running and biking on the trails around Cape Town and has learned through trial and error how to build an athletic base, minimize injury risk and maximize athletic potential.

Movement

1:00 Background of Meg and James both from South Africa

2:37 How did you get started with coaching and The Running Project?

5:42 What is your general coaching philosophy?

8:35 Where do you start to determine if they psychological help in their training?

11:28 If someone is fit and ready to go, but does not have the race they wanted. Is there a general reason you find that people may not have the success in a race they wanted?

13:06 Besides the workout itself, what do you ask your clients to log in Final Surge?

14:20 You mentioned too much time in the gray zone. Are you talking about the 80/20 training philosophy? 

16:32 Are you training by paces or train by feel?

18:20 Differences between programming and coaching?

20:28 What ways do you work with movement and becoming a better athlete?

23:57 What was your movement exercise routine like today?

26:00 Was strength exercises the biggest difference to get you out of your injury rut?

Resources

TheRunProject
Run Project on Instagram
Meg on Instagram
James on Instagram 

 

 

 

 

Jan 24, 2019

2018 was a very successful year for NAZ Elite athlete Scott Fauble. A seventh-place finish at the New York City Marathon and second American. He also wrote a book with his coach Ben Rosario called Inside The Marathon, which some are hailing as one of the best running books of all time.  Scott and Ben were in my the Phoenix Metro area recently for a book signing event which allowed me to sit down with them in person to talk to them about the book and what is next.

 

:45 NYC Results: 7th and introducing the book Inside The Marathon - When started writing it and what is in. The book is unique because it was written as the went not after

2:49 Interesting because it was written as you went along and not trying to use memory to recall. When you went back through it was there an ah-ha moment where you learned something maybe you didn't realize at the time?

5:14 Ben what were your thoughts when he came to you with the idea of the book?

6:32 When he was writing it did you see it day-to-day or only at the end?

8:14 It gives the average runner reading this insight on when you need to scrap workouts.

9:08 What was your daily process like recording this on paper?

11:00 This is like a very detailed running log, did you get more out of it than a normal running log you keep?

11:54 Ben did you learn anything about Scott that maybe you didn't realize before?

14:02 How can runners learn from how you structure races before your main race by reading the book?

15:57 Were the anxiety issues about performing for the race?

18:23 Do you feel you put extra pressure on yourself by writing a book?

19:15 You ended up 4 seconds behind Jared Ward, didn't you do some runs together before?

20:27 Ben what is next coming up next for NAZ Elite in far as marathons?

21:26 Will there be another book for when Scott runs Boston?

22:00 Did you self-publish this book?

22:55 What were the biggest struggles in self-publishing?

24:05 Scott what is your goal for Boston?

24:30 You have an internet feud with teammate Scott Smith, now that you beat him, is he now 'slow Scott'?

25:12 If you could have one last burrito where would you get it

 

Resources
Book Inside A Marathon
Scott Fauble Website
Scott on Twitter
Scott on Instagram
Scott's Final Surge Running Log
NAZ Elite Website
NAZ Elite on Twitter
NAZ Elite on Instagram
Inside A Marathon on Twitter
Inside A Marathon on Instagram
NAZ Elite Boston Marathon Training Plans

 

 

 

 

Jan 16, 2019

Boston is only 13 weeks away. How would you like to learn about running Boston from Meb, Greg McMillian and others for free? This week we talk to coach Greg McMillian about a series of 8 free webinars you can sign up for and learn from the best and most experienced people on Boston. You will learn how to run Boston, learn proper marathon nutrition and be ready on race day.  

1:00 Guest back on episode 35. Can you give an intro what McMillan running does

2:38 What are the biggest differences coaching elite Olympic quality athletes and age group runners?

3:57 We are 13 weeks out from Boston, what do you have planned for Boston?

5:30 Your webinars for Boston are free?

6:00 Where to sign up? McMillanRunning.com/boston?

6:15 How many webinars will there be before Boston?

6:33 Are webinars training plans?

7:40 How do you prepare people for the weather variations?

8:58 What makes Boston unique for running?

10:32 Is running in a crowd in Boston be a thing or does it hurt you?

11:53 Boston is unique with hills, how do you get someone from Florida in a flat area prepared?

13:09 What is Meb’s involvement in your Boston webinar?

14:23 Will there be an opportunity to ask questions?

15:10 How will the 8 be spaced out?

15:50 Is there value in this free webinar for people who run marathons but not Boston?

16:48 What will be covered in the nutrition segments

17:28 You say your Boston plans have been updated, what is new?

18:45 When is the first webinar?

19:05 You can listen to webinars later if missed them

Resources

McMillan Boston webinars
Boston Training Plans
Greg on episode 35
Greg’s Book You (Only Faster)
Greg on Twitter

Jan 10, 2019

Brad Hudson has had many phases to his successful coaching career. In today's episode, we talk to Brad about what he and his star athlete Allie Kieffer are up to in the desert of Arizona. If you have not seen our latest announcement on social media, Final Surge now has Garmin Connect IQ support. Head over to blog.finalsuge.com for more details.

Topics covered:

:40 Coaching change and moving to Phoenix Arizona area

2:22 Why did you want to move to sea level

3:32 Wouldn't live at altitude and train at sea level be the best?

5:18 Why Phoenix?

8:30 Altitude training

9:10 What is your history with Allie and you coaching her?

11:06 How does the relationship work when developing training?

13:05 What are you changing with training and why?

15:14 When you say more speed work, most may thing track work, but you are talking more about 10k work?

17:02 10-day schedule rundown

17:54 Example of a workout 2-months out 

19:55 Are you still selling your Blackbook of workouts?

20:15 What is next for Allie?

20:32 Going into the next Olympic cycle where do you see her competing?

21:12 Is there another marathon on the schedule?    

Brad Hudson FS Podcast Episode 2
Brad's Black Book of Workouts
Brad and Allie Dreamwork Youtube series 

Jan 3, 2019

How do you start or grow a coaching business? It is now January 2019 and one of your goals for 2019 may be to start or grow a coaching business. We are joined by Coach Kyle Kranz who has grown his business significantly over the last few years. We had him on in episode 17 and now he is back to talk specifically about how to grow a business. We talk about specific strategies you can implement today. 

 

Topics covered:

2:35 I want to be a coach where do I start

6:00 At what point do you say I have enough knowledge to take on clients

7:45 What are some of the free resources a running coach can tap into including marketing

12:02 Giving to receive - Jab Jab Jab Right Hook

13:10 Other resources for those who may not have social media background - Personal Trainer Development Center

13:38 Challenges you face as the business grows

16:44 Tools started using once you had a budget

17:46 How do you deal with the challenges of those remote clients - Final Surge

19:30 Channels used in communicating with athletes

21:24 What type of feedback should coaches be looking for

23:04 Challenges early with over analyzing 

24:15 First business and taxes

25:38 Actionable item someone can do right now

 

You can find Kyle online in the following places:

KyleKranz.com

Kyle on Twitter

Kyle on YouTube

Previous Episode with Kyle 

Dec 21, 2018

Our two most downloaded podcast of all time are Joe Vigil and Tinman. Tinman was in the Phoenix area for a couple days, my home area, so I arranged to get together with him. We agreed to sit down to record a podcast. As I was setting up we were talking about my high school team's season and he went to tell me a story about how to quickly heal sprained ankles, 40 minutes later we were still going but had not officially started the podcast yet. I wish we had, one thing you get from talking to Tom is a mixture of absolute passion for running and incredible knowledge of the science and why. So 40 minutes in I hit the record button and we picked up where we were in the discussion. I hope you enjoy this one as much as I did.

1:30 We need to work on our skills as endurance athletes, how?

  • Learn from sprint coaches
  • Learn from youtube
  • Take sprint mechanic classes and education

2:52 How much time do you work with your athletes on skills?

  • Talk about knee drive and arm position often
  • Assign training like hill repeats
  • Sam Parsons had no power, huge drops when developed power

4:20 Types of hill repeats

  • 30 seconds
  • mile pace effort, the effort is key
  • 1-2x a week but never get away from it year round

5:15 What about if you live in Florida and have no hills

  • Drive to hills
  • Stadium Steps
  • Pull sleds, not too much weight and do technically sound

6:36 Injury prevention

  • This helps minimalize injuries, can never escape
  • Don't overcook with workouts
  • Slow on easy days

7:34 Keep the ball rolling

  • Don't do anything to disrupt training
  • Post run nutrition
  • Dynamic flexibility
  • Hill work
  • Sleep
  • Slow on easy days
  • Sleep not texting in bed
  • Like a snowball, keep it rolling

10:40 What does it mean to you, when we talk about non-elite runners and easy/hard days

  • Modulate days
  • Easy days are easy, 2:00 or 2:300 or more slower than current 5k pace
  • Cant execute when fatigued

12:18 Walking through a week

  • Talking about a cross-country week with a weekly race
  • Monday long run with striders
  • Tuesday easy run
  • Wednesday key workout
  • Thursday easy run
  • Friday pre-meet work with striders
  • Saturday race with a good amount of distance after

13:49 Do you do that year around?

  • One long run and 2 quality days a week, race counts as a quality day

14:31 How hard are you going on the quality days

  • If not sure use CV reps, hill reps and striders
  • Drew did zero of the 8, 10 or 12x400 type workouts in high school, none
  • You don't need to go real hard if you are doing plenty of 600, 800, 1000 CV's
  • Lots of talk on muscle fibers

23:37 If CV is so great, should you be doing them a few times a week during non-race season

  • Dose-response rate, you get almost all you need from one workout a week
  • Run 1600 or 800 have them do CV work after the run

26:40 Brogan Austin was recently on our podcast off his national championship, how is training different with a marathoner?

  • We never ran a marathon pace workout
  • More fast/intermediate CV speed is better
  • Challenge is the pounding of the distance
  • Cruising speed is more important, 10k/10 mile type pace

29:24 We have a lot of marathon and ultra listeners would their CV work volume be different

  • Build up to 20-24 minutes in reps is all you need
  • No isolation training, there is only one energy system
  • Integrate the different speeds into workouts
  • Kids should participate in other sports, but some kids don't like the other sports

36:24 What is the future of Tinman Elite

  • Focused on Olympics, already have 3 qualifiers
  • Will have everything from 800-marathon in the trials
  • Will add females at some point
  • We are team, but we are family

43:50 Stryd Power Meter

  • Measures lots of components of your stride
  • Verticle Oscillation is interesting to watch
  • Helps you identify issues
  • Analyzing races

Previous Episode with Tom
Recent episode with Brogan Austin
Tinman Elite Website
Tinman Elite Twitter
Tinman Elite Instagram
Final Surge Instagram
Final Surge Twitter
Final Surge Facebook
Stryd Power Meter

 

 

Dec 14, 2018

The Hopi Indians have a long history and relationship with running. We talk to Professor Matthew Sakiestewa Gilbert the Director of American Indian Studies and Professor of History at the University of Illinois. Matthew was involved in the making of the movie Beyond the Mesas and has a book called Hopi Runners: Crossing the terrain between the Indians and the Americans.

Background

  • Grew up in Flagstaff Arizona
  • Part of the Hopi Indian tribe
  • Did Phd research on Hopi tribe
  • Professor of Indian Studies and History

Hopi high school boys had won 27-state titles in a row and first or second the last 29 years in a row.

Success is telling of their long history of Hopi running

Hopi History

  • How long do we run, to the fence and back
  • Distance runners in western perspective is distance/time Hopi running was going out and coming back
  • Running is the Hopi trustworthy mode of transportation
  • Family members pass down the tradition of running and spiritual aspect

Hopi Runners Book 
Beyond The Mesas Blog
Beyond The Mesas Twitter
Hopi ESPN Segment

Dec 5, 2018

When people were projecting the winners of the Californian International Marathon, which served this year as the USATF Marathon Championship Race, Brogan Austin was not the most mentioned name. Not even close. After his win the message boards lit up, who is this guy, he must be a doper. Turns out he is not a doper but another Tom 'Tinman' Schwartz trained athlete who has been working hard for his moment. And we caught up with him to talk about his win.

Background

  • Dad ran to lose weight and would run with him as young as 5 years old
  • 1-mile route would run and kept running
  • Tried football in 7-8th grade and was too small
  • Made varsity as Freshman in high school and progressed from there
  • Senior year took on another coach and went from 30 to 70 miles a week
  • Ran at Drake but overtrained by working more on side
  • After college ran but cut way back

Tinman connection

  • Saw success the Tinmen Elite crew were having and wanted to start working with Tom
  • Started working with Tom in July 2018
  • Tom proved you don't need to outwork everyone
  • An approach of one day at a time and keeping the ball rolling
  • All workouts are reasonable, feel you could do more at end of a workout
  • Questioned if it was too easy
  • Never once did we do marathon pace specific running

Training

  • Used to do 3 staple workouts, 6-8 mile tempo a 5:00, mile repeats at half marathon pace, 800 repeats at 5k pace. Was only done one of those a week and Saturday long run as a progression
  • Ran 12 miles almost every day
  • Tom had mix workouts, one we did every 2-3 weeks with 10k pace, then hills, then 800-1600 pace
  • Noticed each time did that workout felt progress
  • Ran 62:39 in half marathon and knew he was fit
  • Workouts are easy to recover from

Expectations Going In

  • Had expectations that could win
  • 1/2 marathon gave me confidence
  • Tinman said could win it
  • Consistently doing 90 miles a week with a few longer weeks here and there
  • Longest runs 2:20 minutes
  • No marathon pace work had me worried, but Tom said at 21-miles you will be stronger than everyone
  • Never had a workout could not do because was fatigued

Race

  • When Matt Llano opened the lead had to force himself to not go with him, plan was to go 66
  • Mid-race started doubting training
  • After mile 20 was told Matt was 2 miles ahead so focused on the pack for second
  • With 5k to go tried to make move and was surprised legs responded even though tired
  • Started reeling in Matt, could see lead vehicles
  • Caught him with 500m to go and surged past making strong move

Final Surge 5 questions in under a minute

Favorite endurance/running book? - Born to Run
Current trainers you are wearing? - Nike Air Pegasus
Favorite race? - Drake Relays
Favorite recovery meal or recovery drink? - Buritto
Your favorite workout - Long Run

Previous interview with Tinman
Brogan's sponsor Rabbit
Instagram:  @brogan.austin
Facebook: Brogan Austin
Twitter: @brogan_austin

Nov 29, 2018

Jordan Gusman is the latest member of the Tinman Elite training group and on Episode 104 we catch up with him in Colorado before he heads home to Austrillia to race in their 10k National Champs. We get to know about youth running down under and how his training has changes since joining the team.

Background

  • Kind growing up had bad asthma
  • Moved to countryside for health
  • Played variety of sports
  • Liked soccer running was better option
  • 14-15 got serious about running
  • After high school junior's 

Was breaking 4-minute mile as big of a thing in Australia?

  • Great story about how he broke 4-minutes for the first time

What about a time you underperformed?

  • Tend to get sick a lot
  • Overthink it before major meets

Relationship with Tinman Elite

  • Last month been here in Colorado training with them
  • Heading home to Austrillia for a few races and Christmas and will decide if train here or home
  • We run together twice a day almost every day makes it fun
  • Good mix of guys keep it fun

What have you learned from Tom since joined team?

  • Unlike anything I have done before
  • Every workout seems to have a mix of all systems
  • Still learning how to train
  • CV- Pace can hold for 30 minutes, longest rep is about a mile
  • Don't workout a goal pace, but pace can run today
  • Volume is down too
  • A lot of qualiy in the less miles

The Final Surge… 5 questions in under 1 minute

Favorite endurance/running book? – Perfect Mile
Current trainers you are wearing? – Adidas Solar Glide
Favorite race? – 5k
Favorite recovery meal or recovery drink? – Peanut butter toast and coffee
Your favorite workout – Mile Reps

Resources

Previous Podcast with Tom Tinman Schwartz
Previous Podcast with Sam Parsons

Jordan on Instagram
Jordan on Twitter

Stanley the dog Instagram
Tinman Group on Twitter
Tinman Group on Instagram
Tinman Website

Nov 15, 2018

Today we welcome Chris Chavez the founder of Citius Mag and the Citius Mag Podcast where we find out how he developed his passion for track and field which lead to the Citius Mag website. 

Background

  • Grew up Yankess fan dreamed of being a baseball player
  • Didn't play sports as a kid until 7th grade
  • Tried out for high school baseball team, cut early
  • Focussed on sports writing instead
  • One friend convinced him to join the track team as a sprinter
  • Wasn't great started out with breaking 30 seconds in 200 as a goal
  • In college decided to stay in shape by starting to run some 5ks
  • 2013 was the first marathon

Where did the passion for Citius come from

  • 2012 I became interested when stumbled upon Flotrack live stream
  • Started reading about athletes and watching old races on Youtube
  • Volunteered in 2012 for Flotrack
  • Started writing at track meets on weekends and traveling
  • Was helping with ESPN on running
  • When graduated got an offer from ESPN an Sports Illustrated
  • Took the SI opportunity to

Where is Citius going from here?

  • Challenge is the time
  • Core group of 5-6 writers but not our full-time job
  • We are trying to keep it growing, but also balancing everything

Podcast discussion

  • How are your legs feeling?
  • Crazy how that has become a thing
  • Now seeing other athletes using it
  • 1/2 court shot for 25 million
  • The most insulting thing you read about yourself on Let's Run

Final Surge Round
Favorite Book - Born To Run
Current Trainers - Nike Peg Turbo
Favorite Race - NYC Marathon
Favorite Recovery Meal/Drink - Chocolate Milk and breakfast foods
Favorite  Workout - K repeats

Resources

Citius Mag Podcasts
Citius Mag Website
Chris on Instagram
Chris on Twitter
Final Surge on Instagram
Final Surge on Twitter

Nov 9, 2018

Last week we had our first husband-wife coaching team on the podcast and this week we follow it up with professional triathletes and owners of GK Endurance Guy Crawford and his wife Kate Bevilaqua.  Guy and Kate share their journey to a professional athlete and talk about their coaching program. 

 

Background

  • Kate grew up playing netball
  • Phys Ed Teacher and cousin talked her into doing a triathlon
  • Guy is from New Zeland and was outdoor a lot playing rugby and other sports like BMX
  • Late teens picked up triathlons, was swimming a lot

Guy was working for BlueSeventy and continued training and started getting results so went professional

Kate was enjoying short courses and coach convinced her to do a longer one and had great results

First Coach

  • Guy - When started working for BlueSeventy
  • Kate - First few years was with a local club, but when started thinking about longer distances got a coach

Who should get a coach or when?

  • When you have a goal you want to reach
  • Helps prevent overtraining and undertraining
  • Athletes go hard too often

Coaching

  • Consultation we see what their lifestyle is like
  • How many hours can they do, what their diet is like
  • We each coach our own athletes
  • Core of our clients is half Ironman business executive

Training

  • Half/Ironman 10-12 weeks is specifics before that is base conditioning
  • 4 months out doing 3 bikes/run/swims a week with aerobic, threshold and recovery in there
  • 6 weeks out more specific workouts
  • For runs, some use power, some heart rates and some just by feel

Final Surge Round
Favorite Book - A life without limits/Lore of funning
Current Trainers - Mizuno/Mizuno Wave Rider
Favorite Race - 70.3
Favorite Recovery Meal/Drink - Chocolate Milk/IPA
Favorite  Workout - Trail Long Run/Track Session

Resources

GK Endurance
GK Endurance on Instagram
GuyCrawford on Instagram
Kate Bevilaqua on Instagram
Final Surge On Instagram

Nov 1, 2018

This podcast we had on Steve Palladino who is an expert in training runners with power meters.

Resources:

Pallidino Power Project Facebook Group

Steve’s Coaching Page

Stryd Power Meter

Links to external sites may contain affiliate links. Thanks for using them and supporting our podcast.

 

Oct 18, 2018

Today we have our first husband and wife team on the podcast together. In Episode 101 we talk to Caitlin and Drew Sapp who own a company called Crew Racing. Drew is a full-time triathlon coach and Caitlin a physical therapist and they have found a niche working with athletes coming back from injuries. They have also recently launched a new Crew Racing Podcast which we discuss. 

How did you get involved in athletics and meet?

  • Met at a triathlon 
  • Caitlin needed a swim coach and Drew won that that
  • Drew was a triathlete in college after being a swimmer
  • Caitlin grew up playing basketball and in college started running
  • 2009 did first triathlon, first Ironman in 2011

Background on Crew Racing

  • 2014 a lot of people were asking both for help
  • Drew full-time coach, Caitlin full-time physical therapist, and works in business

Niche in people with injuries

  • Drew had ACL reconstruction that failed 
  • Several people started coming to them with injuries
  • Trying to give back to athletes 
  • Something missing in endurance rehab because Caitlin would always see them come back with the same injuries

Key for rehab so they are not back to see you

  • Making short and long-term goals on how not to get back
  • Focus on long-term results

Are most of your clients local or internet?

  • Many local and some online
  • Can connect with remote athletes using Final Surge

What about an athlete who comes to you and is not injured, but is coming to you because they don't want to get injured:

  • Back off on over-training
  • Strength training and plyometrics
  • Core work for stabilizer 

Drew Injury

  • ACL in college playing football
  • Again while training in 2016 
  • Had a good team trusted
  • Never wanted to go through surgery again so listened to them
  • While rehabbing view himself as a physical therapy patient, not a triathlete 
  • Conditioning will come back, take the time to rehab

Caitlin and Drew Sapp own operate Crew Racing, which is a multisport coaching group that started in 2014. Caitlin is a physical therapist that specializes in sports orthopedics and I am full-time triathlon coach.

How does someone who needs a good Physical Therapist find one?

  • Key is finding someone who understands athletes 
  • Reach out to local coaches they will know
  • Ask their background in sport

Biggest challenge Drew faced in rehab?

  • Happened right before the wedding
  • Slow progression started coming back 1-minute slow jog 5-minute walk
  • Patient 

Are athletes quick to address problems or do they put it off?

  • Both, both sides of extremes
  • With experience, you learn and shouldn't put off too long

I noticed on your site you also do runners self-defense classes

  • There were issues in our area 

What type of athletes you work with the most?

  • Busy professionals
  • Couples

Been using Final Surge since 2014 in what ways are you using it?

  • Calendar is great
  • Comments more important than anything else
  • New app

Resources

Crew Racing Website
Caitlin on Instagram
Drew on Instagram
Crew Racing Triathlon Podcast
Final Surge On Instagram

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