Welcome to episode 45 of the Final Surge podcast where today we talk to Jim Cielencki. Jim won one of the give-a-ways for Nick Willis’ Miler Method Bootcamp we had last winter. We talk to Jim about the bootcamp, find out what he learned and how the experience was. Jim also has a unique running story. The Buffalo resident ran every mile of every street in Buffalo while training for a marathon and the event went viral and even ended up as a Ted Talk.
You were one of the winners from the Miler Method giveaway with Olympian Nick Willis we did in episode 26. I want to talk to you about that experience, how it went and what you learned… but first, it turns out you have a pretty interesting running story of your own. Can you tell our listeners How did you get started in running originally?
Tell us about your running Buffalo experience and what that was about?
How hard was the planning to make sure you did routes where you could always be hitting a new street, while not duplicating?
I’ve seen pictures from the Ted talk you did that show the streets you ran in blue. Was that the Strava heat map that is creating that map?
You are running January 1-May 29th, how much of a factor was the Buffalo weather?
You won the Nick Willis Miler Method contest we did and you got to go through his Miler Bootcamp. What was that process like?
Had you ever really run a full out mile before you did this?
How much time did your mile drop by the end of the bootcamp?
What was the training like, what did you learn from the training you didn’t know before?
How often were you doing track/hill workouts?
Having experience with longer races and coming down to mile training was there anything that surprised you about the training?
What was the community like among those doing the bootcamp, how did you all stay connected?
Would you recommend it others?
Final Surge 5 questions in under a minute
Favorite running book? - Born to Run
Current trainers you are wearing? - Saucony Kinvara
Favorite race? - Buffalo Turkey Trot
Favorite recovery meal or recovery drink? - Toast with peanut butter and banana
Your favorite workout - Compound workouts
Many high school teams are winding down their track seasons and starting to think about their summer program. Today we welcome Coach Ben Rosario, who has a couple of high school plans available to purchase on Final Surge in to talk about summer running and building a team culture during the summer. This podcast came as a suggestion and if you have an idea you would like us to explore please send us a message on Twitter @FinalSurge or hit us up on our Facebook Page.
We put out a question out on Twitter asking what topics that people wanted us to cover in upcoming podcasts, and we had a group of high school coaches asking for a show on the structure of summer running programs. So we decided who better than the author of probably the best high school cross country book out there which is called Tradition Class Pride, Coach Ben Rosario.
I think we all know the goal of the summer is to build the aerobic base for cross country. I have heard college coaches and successful high school coaches say they think many high school kids are malnutritioned in the aerobic area. So how do we start working on this?
The long run is a staple. I read when Mark Wettmore was a high school coach and winning state championship after state championship his upperclassmen had a 20-mile loop for their long run, and this was high school not at Colorado. And others say high school kids really shouldn’t be running either longer than their age or longer than 90 minutes. What is your thought?
How do you vary mileage between boys and girls in high school?
You have a new summer cross country training plan that will be available for purchase on Final Surge this week. How do you break it down for a team that may have new freshman runners and experienced runners going into their senior year?
For a beginning group of new runners, how many days a week would they run early in the summer compared to the end of the summer?
How do you keep running fun during the summer for them?
What percent or your training is the long run on Saturday?
One of the plans I looked at in week two you add in a couple days a week of drills and strides. What pace should the strides be in?
And you mentioned drills are included, are these form drills?
In the plan I looked at, you started out around 27-miles and built up to just above 50-miles at the end of 10 weeks. What type of mileage do you think this person was doing the season before?
By week two you are getting a workout in on Wednesday, but not really faster than a tempo, and then the long run. The rest of your runs are steady runs, what pace do you recommend. There are some kids who will go to hard and then there are other kids who will jog if you don’t give them some paces. What pace do you recommend based on their current 5k times?
Some questions from Twitter
How often should female HS runners lift weights in the summer? What are 3-5 key lifts to include?
How often should they be doing general strength/core exercises in addition to the lifting?
What's the best way to evaluate HS talent to determine what distance they should run?
You have two programs available for sale on Final Surge, the first is a training plan for the xc season and the second is a detailed schedule for summer running. If someone buys your 5k cross country plan, what can they expect to see inside the program?
Welcome to episode 43 of the Final Surge Podcast today we talk to professional runner Craig Lutz about how he got his start in running and talk to him about his high school running camps. Please remember to subscribe if you have not done so yet, rate and review us on iTunes and follow us on Twitter @FinalSurge.
You are a very successful professional runner, you had a great college career at the University of Texas, but when did it all start for you, when did you first start really running?
Your high school career was extremely successful. You had a top 4 finish at Footlocker and you won the individual title at Nike Cross Nationals, when did you start thinking of running in college?
What type of mileage did you run in high school?
What was the thought process when you graduated UT to go in the professional running route instead of using the business degree?
You seem to be using that business degree now with your newer Lutz running camp in Flagstaff, can you tell us about the camp?
Is Lutz Running still doing camps in Texas too or just Flagstaff?
How long is the camp in Flagstaff?
What can the kid expect when they come?
Where do the kids stay at your camp?
Some camps have a lot of running involved and some camps have less. How is the running aspect of your camp?
One of my favorite places to run is Buffalo Park. Do you have any plans to run there?
Final Surge 5 questions in under a minute
Favorite running book? - Steve Scott The Miler - Biography
Current trainers you are wearing? - Hoka Clifton 3
Favorite race? - Austin Capital 10k
Favorite recovery meal or recovery drink? - Homemade smoothie
Your favorite workout - Mile repeats and long run at altitude.