Final Surge Podcast

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





All Episodes
Now displaying: January, 2017
Jan 25, 2017

Welcome to episode 30 of the Final Surge Podcast where today we talk to Coach Sarah Kozul of the Galloway Lakeland Florida Group. This episode we talk about the Galloway run/walk method, how a new runner gets started and builds up to their first race and how they determine training paces. We also discuss how she coaches runners to use run/walk to finish a race strong. We also talk about how she is using Final Surge to give plans to 140 runners. If anyone is interested in the Galloway training programs you can find them in our library of plans. Now onto the show.

How did you get your start in running?

How did you get involved in Lakeway Galloway Group?

When you first started running was that with a Galloway Group?

When you ran your first half marathon how long did you train?

Many people know of the Galloway program as a run/walk program. Can you tell us how that works?

Walk us through how you take a new runner who has not ran before and set paces for them using the mile time trial?

So on day one they walk/run for 30 seconds, for how long?

How many times will a new runner run in a 14-day training cycle?

You have a long training run and go from 3-mile long run to 14-mile long run, how does that ramp up?

Once they get up to the long run of 10-11 miles what does a week look like for them at that point?

You say your typical client is 55 years old, what are they looking for when they start?

How many members do you have in your group and what is the variations of ability levels?

People who work with you that have been running for over a decade still use the run walk?

Your more experienced runners who may be a little more experienced, what does their week look like?

You are personally trying to run a Boston Qualifier using run/walk so can you tell me what that week looks like for you?

Are you doing run/walk on your on your 6-mile runs now?

And are you working tempo type runs into your week too?

So in Final Surge how are you loading your schedules into the calendar?

Are you encouraging them to use it as a log and add notes on how they feel?

It comes to race day, what advice do you give to them to make sure they finish the race?

Rapid Fire... 5 questions in under 1 minute
Favorite running book? - The Lola Papers
Current trainers you are wearing? - Brooks Launch
Favorite race? - A new race
Favorite recovery meal or recovery drink? - Hemp protein powder and OJ
Your favorite piece of running equipment that is not your shoes? - Gymboss

Lakeland Galloway Group Website

Follow the Lakeland Group on Facebook

Follow Sarah on Twitter

Galloway Training Plans

Jan 18, 2017

Episode 29: Matt Fitzgerald. Matt may be the most prolific writer in endurance athletics with over 2-dozen books to his name. In this episode, we talk about the 80/20 training philosophy, the mental aspect of endurance athletics and we talk nutrition. Check Out Matt’s latest book The Endurance Diet.

How you got your start in running.

When I am looking for the latest in training and science I usually turn to Alex Hutchinson, Steve Magness and you. What got you so interested in this?

Matt talks about a book he wishes he didn’t write.

What is the 80/20 rule of training for endurance athletes?

You have written a lot about diet, what is race weight and how do you find it?

There are a lot of diets out there, is there one right way to eat?

Matt talks about low carb diet and quality of carbs and gives us examples of high-quality vs low-quality carbs.

We talk about the difference between diet for optimal performance vs. diet for weight loss.

Your book How Bad Do You Want It is about the mental aspect of endurance athletics. Can you talk about what you learned about the mental game?

One thing you mention is with perceived effort when someone thinks they are fatigued, there is research that shows with muscle stimulation that there had more to give. How can people get past this perceived effort level?

So the way you get past that is by being able to push through mentally. How can people work on their mental game? What tips or exercise would you recommend?

Matt talks about mental toughness and how it is really mental fitness.

A couple of questions from followers on Twitter, you can reach us @FinalSurge on Twitter

First one is the Group Effect, is hanging with a group of strangers in a marathon better than running the whole thing on your own.

We received a second question, I have a high school runner who does great in cross country until the last two weeks of the season and then he started faltering badly. I believe it was mental, nothing was wrong physically that we could tell. Now we are in indoor track season and the workouts go great, but as soon as I put him into a 1600 he struggles badly and runs times slower than workout times. Any idea where I could start to correct this mental aspect?

What is the next book?

Rapid Fire... 5 questions in under 1 minute
Favorite running book? - What we talk about when we talk about running
Current trainers you are wearing? - Hoka One One
Favorite race? - Lewa Kenyan Marathon
Favorite recovery meal or recovery drink? - Smoothie
Your favorite piece of running equipment that is not your shoes? - BSXInsight Wearable

Matt's website
Matt on Twitter

Jan 11, 2017

Welcome to episode 28 of the Final Surge podcast where today we talk to Olympian Kim Conley who made her marathon debut this past fall. We talk about her epic Olympic Trial 5k race in 2012, her incident she had in the 10k trials this year and we discuss her making the jump to a marathon this fall. Two weeks ago we had a conversation with Olympian Nick Willis and we are giving away two free boot camps to his Miler Method. The two winning entries from iTunes are MilebyMile and DAllen. Email me or hit us up on Twitter @finalsurge and we will get you hooked up. 

Kim we always like to start out getting to know a little bit about our guests, can you tell our listeners how you got started in running?

So you started early in 6th grade, when was the point that you realized you were pretty good at this running thing and may have a future in it?

At what point did you start looking at colleges and what lead you to to UC Davis?

When you were running in school what were your plans, was running something to help get you through school or did you have aspirations of running post-collegiately.

Probably my favorite race of yours was the 2012 Olympic Trials. For those who don’t know the story let me set it for you. You did not have an A standard going into the trials. And you needed the A to get to the Olympics. Julia Lucas had pushed the pace and you kept it so the A standard was within Reach. Coming into the last lap it was still in question if you would be top 3 and if you would get the A standard. Can you walk us through the last lap of that race?

At this year’s Trials, you were one of the favorites to make the team in both the 10k and the 5k. You did make the team in the 5k, but in the 10k it was not the results you wanted when you lost a shoe in the race. Can you tell us what happened there and what went through your mind when you were deciding to continue or not?

If you had made it what would you have done, both or which?

You mentioned the US distance women are really deep, we can see that with the difference between 12 and this year with the A standards. What do you think are the big differences right now in women’s distance?

Do you think women are training differently or do you think it is more of the groups pushing each other?

You had a couple of 15:10’s this year before the Olympics, were you happy with the race at the Olympics or is there anything you would have changed?

Do you think the struggle was something you did leading up to the race or just bad races happen?

You made your marathon debut in New York this last fall, and you were coming off the Olympics where you had been training for the 5k. So how did the training have to change in the short time between Rio and NY?

Did you know you would be doing NY before Rio?

What type of difference were there in volume you did for your 5k work vs. your marathon training?

What were your goals going into the race, how did you think it was going to go?

So you have a marathon under your belt now. What do you think, you have a lot more marathons in your future?

So when will the next marathon be fall 2017 or likely 18?

What did you do well, that you would do again and what would you change in training?

How about the race itself, What if anything would you have done differently?

What did you do about fueling during the race?

What was your diet like leading up to the race?

For an adult age group runner who maybe has run a lot of 5 and 10k’s, what advice would you have for them on making their marathon debut?

2017 is here, we are one week into the new year. What are your goals for this year?

What does a typical week this time of year look like for you?

Rapid Fire... 5 questions in under 1 minute
Favorite running book? - Wishing on My Fathers Star
Current trainers you are wearing? - New Balance Fresh Foam Vongo
Favorite race? - 5k on the road
Favorite recovery meal or recovery drink? - Hamburger
Your favorite piece of running equipment that is not your shoes? - Final Surge log

Kim on Twitter
Kim's Website

Jan 4, 2017

Welcome to Episode 27 of the Final Surge podcast where we kick off 2017 by talking to Coach Mario Fraioli. With the new year here we talk about goal setting, new year resolutions and setting yourself up to have the best year of running yet. We also dig into when a runner should get a coach and talk about his new coaching venture. Last week we talked to Olympian Nick Willis and I want to remind you about the contest we have going where you can enter through January 6th to win one of two boot camps with Nick at the Miler Method. Head over to and look for details under Nick’s podcast. Dozens of you reach out to use every week on Twitter @FinalSurge and we thank you for your interactions Follow us and ask us any questions about Final Surge or let us know what questions you would like us to ask future guest.

Mario shares with us how he got started in running while in high school and his early basketball career. He also discussed how with the lack of structure in his high school program he had to use the Internet searching other runners training to get his start.

Mario recently made a transition from Competitor Magazine to Ekiden, a new coaching service. He talks about why he made the transition.

This episode will launch right after the first of the year. So most people are thinking about their goals for the year. Let’s talk about those a little. We ask Mario when he has a coaching client come to him about goals, what advice do you give them in setting goals? Mario does not like the word goals and he explains why.

Someone on Twitter recently asked, how do I go about figuring out which event I am best suited for and should focus on? Mario talks about how he recommends experimenting.

We talked some about online calculators and how to use them to see what you need to work on.

We talked about goals, and if someone has a goal how much is it about just training vs all the other things like diet and sleep? We also discussed setting long term vs short term goals. Mario talks about making a daily check list that you can do daily to help you reach your goals you set.

Mario discusses what he learned from Alberto Salazar and breaking the training for the year down into two parts.

A couple of questions I got via Twitter and Direct message for you from listeners.

I am a 38-year-old runner who has been running for 4 years. My current PR in the 5k is 18:03 and has been since January of 2016. I cannot seem to break the 18-minute mark. What can I do to make the next jump. … Now I did ask him some follow-up questions to get a little more information. Right now he runs 5 days a week, averages about 35 miles a week. His long run is 8-10 miles. A typical week he runs a 4-mile tempo run at 10k pace and does one day of repeats on the track that vary from 400 up to 1600. Sounds to me like he has plateaued, what advice do you have for Jim?

Mario answers Jim with some good info including maybe how to get more power out of each stride.

We also talk about some pacing for Jim and what he should be doing on recovery days and how Mario uses 1/2 marathon pace to determine that pace.

2nd question that came in: I have been running for just over a year now and want to run a half marathon. My problem is with my family and work schedule I do not have as much time to train. My local Crossfit gym I go to is telling me there is a cross fit endurance program that they claim is a better way to train because it allows me to train more intense but in a lot less volume. Have you seen this program and what are your thoughts?

We talk about his new coaching company and why he started it. Coaching is not something for just elite athletes but really is for anyone at any point in your running career.

I ask Mario when a runner should think about getting a coach and why a new golfer will get a golf coach or tennis player will get a tennis coach, but runners seem to think they need to be elite before they hire a coach.

Rapid Fire... 5 questions in under 1 minute
Favorite running book? - Once a Runner
Current trainers you are wearing? - Brooks Caldera Trail Shoe, New Balance Vasee Pace
Favorite race? - Boston Marathon
Favorite recovery meal or recovery drink? - Burger and Beer
Your favorite piece of running equipment that is not your shoes? - Hat

Resources Mentioned in this Podcast
Ekiden Training
Greg McMillan Pace Calculator
Tom Tinman Schwartz Calculator
Greg McMillans’s book You, Only Faster
Runners World Piece on Goals for 2017
Book the 12-week Year
Mario on Twitter website