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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Now displaying: November, 2016
Nov 30, 2016

This week we have something different for you. This week is less about training and more about talking about one of the better running blogs out there, Salty Running. We will talk to Laura Pizmoht about her running career, why she started salty running and what is an important issue in women’s running that should be covered and talked about more. We hope that you enjoy this episode. Feel free to tweet us at Final Surge and let us know what you think and as always, don’t forget to rate us on iTunes.

I want to spend some time talking about your site Salty Runner and what you do there, but let’s start off getting to know you a little, can you tell is how you got your start in running?

So why did you start it, what was your inspiration?

Who is your avatar? For those who may know what that means, when you start a new blog you are supposed to think about your avatar, that person who you are writing for. What does your avatar look like?

What is one thing that you have learned about yourself or your running since you started the site?

How many writers do you currently have?

The writers all have unique names like cayenne, salty, ginger, where did those names come from?

Your writers have weekly running logs, how do those play?

You are constantly updating, many times there are a couple posts a day. How much time are you actually putting into the site?

You have a variety of posts on many topics, what has been the most popular post?
How to poop and pee when there is nowhere to go.
Why average runners should care about elites.

Are these races reaching out to you to come cover them?

Here is how great your site is. I have been reading it often for about a year now. It wasn’t until I started getting ready for this interview that I noticed it was all about women’s running issues. So while you are writing for women, it is a site that most men listening to this podcast should have in their reader list.

What is a women’s issue in running that you think more non-elite runners need to be aware of?

Runners World article about women harassed during runs.

For a long time, our sport was very male dominant. And at least in the US, you would turn on the TV and watch a race and it seemed they covered the men’s races more than the women. It seems to me over the last couple of years that the US women distance runners are starting to get a little more of that well-earned recognition they deserve. Are you seeing that?

What can we look forward to on your site, anything coming up in the near future?

Rapid Fire... 5 questions in under 1 minute
Favorite running book? - The Silance of Great Distance
Current trainers you are wearing? - Brooks Ravenna
Favorite race? - Johnnycake Jog
Favorite recovery meal or recovery drink? - Whatever I can get
Your favorite piece of running equipment that is not your shoes? - Running Stroller


Nov 23, 2016

Welcome to episode 22 of the final surge podcast where today we talk to Alex Hutchinson, the sweat science writer for Runners World and a go-to resource for the latest in exercise science. We will talk about everything from hydration, training methods. running cadence and beet farms. Please take a minute when you are done and rate us on iTunes.


Let's start out by talking about you, how did you get your start in running and how did it lead you to where you are today.

You did a couple of columns this year on running cadence. We have all heard you want to be at 180 steps per minute, but as you pointed out steps per changes with speed. So for a mid-pack runner who is not elite, is cadence something they should even look at?

Is there anything showing if you do intentionally change your running form it could lead to other injuries, or is there a way that is recommended to work on the change?

Along with cadence is foot placement. Many say land under your body, but I think that video has shown that under your body really is closer to about a foot out in front for professionals. What is the scientific evidence on where your foot should land and how it should land?

Is there anything that can or should be done to change this for age group runners who are not elite runners to help reduce injuries or does actually changing it cause more injuries that not.

What is the latest research show with training? How much research have you read about effective ways to trains? Such as the 80/20 rule or training the extremes more often?

Most coaches have seen a 800-1600 even 5k runners college runner hit a plateau for a while in their career. How much research have you seen about hitting plateaus and what type of activities endurance athletes need to do to break through.

One of your studies you highlighted a while back I read was interesting about strength training. I believe it showed that running economy was definitely enhanced by strength training if it was done consistently. Can you talk about what types of strength training exercises may have the best results for endurance athletes?

Your book cardio or weights, can you tell us why you wrote the book and what endurance athletes could get out of it?

With hydration, is the ere any real science on how much someone should drink during the day, not talking about during a marathon or something, but during the course of a normal day with training?

You mentioned beets in your last answer. You talk about beets and beet juice a lot. Are you an investor in a beet farm? What are the real benefits of beets?

Another topic you have addressed is the 2 hour marathon. We have not seen a lot of progress in the last two years here. On the women’s side the world record is 2:15:25 by Paula Radcliffe, but we have only seen 3 women go under 2:21 in 2016, and none break 2:19:40. So what is more likely to happen first a man breaking 2 or a women breaking 2:15?

If you could give one piece of advice to college or high school coaches of distance runners, one thing they may really want to change or look at differently than they may currently be doing, what would it be?

Rapid Fire... 5 questions in under 1 minute
Favorite running book? - Once a Runner
Current trainers you are wearing? - New Balance 1400
Favorite race? - Bum Run 5k
Favorite recovery meal or recovery drink? - Pasta
Your favorite piece of running equipment that is not your shoes? - Watch, non-gps

Sweat Science blog
On Twitter
Book Cardio or Weights

Nov 17, 2016

Episode 21 of Final Surge Podcast with our guest Coach and Dr Richard Hansen of the Roots Running Project. Richie is a chiropractor specializing in sports medicine and more specifically runners, and is a coach of an up and comping post collegiate team who’s runners include The Noah Droddy. I think you are going to really enjoy this. We start out talking about his coaching experiences, Noah and then turn to injuries, strength videos and pool walking. If you enjoy this episode please take a moment to rate us on iTunes and send a thank you tweet to Dr Hansen. Now onto the show.

I want to break this up into a couple of parts first talking about your coaching and post collegiate groups and then talking about your other life as a highly respected chiropractor specializing in running related injuries.

First let's' find out how you got here. Can you tell us about how you got your start in running early on?

Was it your goal when you moved to Boulder to get into coaching?

We have seen a resurgence of American distance runners over the last decade. How much do you see the explosion of post collegiate running groups playing a part in that.

When someone is thinking about joining post collegiate group, there are two groups first is the elite runners the first team all Americans in cross and then there are the larger group of very good college runners, but not elite, who want to see how much they can continue to improve. For that second group who should consider continuing on training on their own vs. looking for a group like yours?

Probably your best known runner is Noah Droddy. Of course he is known as that guy with the long hair and mustache in the 10k at the Olympic trials who became an internet sensation but really the thing even more impressive than his hair, I understand he went from a 14:30 5k runner to running 14:10 splits in the 10k. What did you guys do different to see that dramatic improvement?

You know you have made an impact when people are dressing up as you for halloween as we saw on Twitter. Is he as big of a character in real life as he comes across?

Hows his racing been going since the Trials?

Let’s switch gears a little…

Now you have coached everything from high school to olympic trials qualifiers, and your primary profession is as a chiropractor at high altitude spine and sports. So let's get into injuries. I want to break this down into segments. Let's start with high school runners. We have a lot of high school coaches who listen to this. In high school, as you know from your coaching days, a team usually has everything from a new runner who does other sports but not track to those who has never run before to those going for state. What are the most common injuries and causes you see high school boys and girls.

With shin splints you will often have a coach send the athlete into the school trainer and the trainer will say ice and roll it out a little. They are obviously treating the symptoms not the cause. What is the most common causes?

When you coached high school athletes, were there any extensive warm up and cool down routines and did you design them around injury prevention?

You showed me a tape job last summer for relieving shin splints for runners. Do you have a video online anywhere so others can see it?

Now this runner, they go off to college, and likely have a more extensive strength routine there than they did in high school. When you get a runner out of college joining your club what are you seeing as deficiencies that are leading to injuries?

There are a lot of videos online and on youtube. are there any hip/strength routines that are maybe online that you recommend? (See resources below)

When one of my runners gets an injury I always send them to two local guys here who I know, know runners. Sometimes they don't take my advice and will go see a Physical therapist who often times honestly don't really help them much. So the question is When someone in our audience, who doesn't live in Boulder has an injury they want checked out, tell us how they can go about finding a someone who should be able to help get them back running.

One thing you got me doing was pool walking after a run. Can you talk about why you are such a fan?

Now someone is out with a running group for a long run, gets back to the car has to drive home for 20 to 25 minutes, and will often stop for a coffee on the way home… is that still a good thing for them to get into the pool 30-40 minutes later after they are done their run?

If someone wanted to reach out to you, you have your roots running podcast they can listen to… how else can they reach you?


Rapid Fire... 5 questions in under 1 minute
Favorite running book? - Once a runner and Road to the Top
Current trainers you are wearing? - Brooks Launch and Nike Lunar 3
Favorite race? - Half marathon and Payton Jordan Track Festival
Favorite recovery meal or recovery drink? - Italian Soda and Fish Tacos
Your favorite piece of running equipment that is not your shoes? - Pool or compression sleeves

Resources in this episode
Richard Hansen on Core
Jay Johnson Videos
Gray Cook
Mike Young
Jim Radcliffe hip mobility

Hansen Links:
Roots Running Sessions Podcast
Roots Running site
Roots Running Twitter
Dr Hansen Twitter
Dr Hansen High Altitude Clinic

Nov 9, 2016

Welcome to episode 20 of the final surge podcast with world record holder Cal Neff. Cal is a Dad, a runner and a coach who this year set the world record for the half-marathon and marathon while pushing a stroller. We talk about what happens on those runs and how he adjusts his training. As we reach episode 20 the Final Surge team would like to thank you. We are over 10,000 downloads and growing. Please take a moment to rate us on iTunes, and send us a message on Twitter or Facebook and let us know what you like most about the show and what you would like to see changed. Now on to our interview with Cal.

So how did you get started running when you were young?

In early February of 2016 you won the Katy Half Marathon in 1:11:27, while pushing a stroller and setting the new Guinness Book of world records for a half marathon. How dod you get started pushing a stroller while running?

How old are your daughters that you push?

So when you set the record in the Katy half marathon what made you think about going for the record?

I was watching some of the  video you did from the Katy half, it looked like you were streaming over periscope?

Do you often run with the cameras/phone?

Everyone listening to this with kids has been in that situation where you are stuck in traffic and the baby is in back in the car seat screaming. I know it can wear on you after a while. I noticed at one point with about 5k to go Holly started getting a little fussy… so how do you balance going for a record and hearing your baby cry?

How is running with stroller different, do you need to adjust form or anything?

How about training, do you train any different and how often do you run with a stroller during the week?

Any advice on stroller shopping what to look for?

You just set the world record for marathon pushing a stroller too, can you tell us about that race?

So your daughter is 4-years old now, the age you start running. Is she doing some running now too?

So you have a professional career, you are a husband, a dad, a coach, how do you find the time to do the training needed to run?

So you are coaching now too correct?

What type of athletes are you coaching?

How are you using Final Surge in your coaching?

A couple of questions from Twitter:

With all the miles you log, what supplements do you use for quick recovery?

I would think there is probably some extra strain on the body, What are some of the strength exercises you do for you hips and core to keep them lose to prevent injury

How many miles does he run every month in your training?

Every runner has their self-talk? What about kid talk, what good kid talk stories do you have?

Rapid Fire... 5 questions in under 1 minute
Favorite running book? - Lore of Running
Current trainers you are wearing? - Altra Torin 2.5
Favorite race? - Toronto Marathon
Favorite recovery meal or recovery drink? - Chocolate Milk
Your favorite piece of running equipment that is not your shoes? - Stroller Thule Glide.

@calneff website



Nov 2, 2016

Dathan Ritzenhein is one of the most successful American distance runners of all time with three Olympic appearances. Today we get to talk to Dathan about his recent great run against Mo Farah at the Great North 1/2, his upcoming NYC Marathon appearance and how he has prepared for it. We talk training, nutrition, and fat burning as well as what he is doing differently to stay healthy. 

Dathan, thank for joining us today, can you tell our listeners how you got started in running when you were a kid?

You have been training for the NYC Marathon and recently ran the Great North 1/2 Marathon. You ran a 60:12, just 12 seconds off your PR and finishing a very strong second to Mo Farah. It sounds like you are running the best you have in 6-7 years and you must be healthy, how is your training going for NYC?

Can you give us an example of what the week looks like for you leading up to a marathon?

We have a great field coming up for the NYC marathon, they are offering $100,000 in American only price money. How much does that American only price money play in getting such a strong field?

Is there one person, besides yourself obviously that American running fans should really be watching out for?

Some people have been able to excel while being self-coached, while others never were able to find a great long-term groove. How is the self-coaching going for you?

How has your training changed since you left Oregon and started training on your own again?

Do you think less high-end speed stuff has helped you stay healthier?

You are dong some coaching yourself now?

You have literally had some of the best coaches int he world From Wetmore to Brad Hudson and then Salazar. What did you learn from them that you use in your coaching now?

Some questions we got from Twitter: For a podium finish you need a great finish. What did you do differently with the Great North race to ensure a great finish.

Do you do any specific marathon training to work on being more efficient burning fat?

Not that you are old, but as you get older you need to focus more on the process and nutrition than a college kid does. What changes have you made to your nutrition over the years?

Over the years as you run into injuries, what have you done to stay in shape while injured?

How often are you in the gym during the week?

Are we going to see you on track again or do you plan on focusing on the roads from here on out?

Any predictions for NYC?

How about on the women’s side of NYC. Molly, Kim and Neely representing America, how do you think they are going to do?


Rapid Fire... 5 questions in under 1 minute

Favorite running book? - Running with the Buffalos
Current trainers you are wearing? - Nike Vomero
Favorite race? - Marathon
Favorite recovery meal or recovery drink? - Burger
Your favorite piece of running equipment that is not your shoes? - R-3 Roller from Roll Recovery

Dathan on Twitter