Welcome to episode 65 of the Final Surge Podcast where today we talk to Jason Moore. Jason is a coach and the creator of EliteHRV, one of the most advanced HRV apps on the market. EliteHRV now integrates directly into Final Surge. We talk to Jason about what HRV is and how athletes and coaches should be using it to help with their training.
How did you get started in endurance athletic and how that lead to what you are doing with Heart Rate Variability (HRV) and coaching?
What is HRV?
Is the real value of HRV for an endurance athlete looking at the data to determine how well they are recovered?
How does HRV vary from morning resting heart rate?
If we want to track HRV what equipment do we need to get started?
You mentioned the Polar chest straps, will any ANT+ chest strap work or does it need to be newer?
Your CorSense monitor has a Kickstarter campaign? And where can they find one of them right now?
Your app is EliteHRV. What makes your app different than other HRV apps on the market?
How do you take that morning reading? Do you need a stabilization period or do you take it right away or what is your recommended process?
When someone looks at Final Surge and see’s their numbers, what should they be looking for?
What are we talking about when you are looking at the number going down, what is the variation you want to monitor?
Inside your app everything is color-coded, can you discuss the colors you use and what they are telling you?
What are some non-training factors that could play a role in HRV that we should be aware of?
Welcome to Episode 64 of the Final Surge Podcast where today we welcome Joan Hunter. Everyone who knows the unpredictability of a high school cross country race. So when a team goes 1-5 for a perfect score it is a pretty special day. When it happens at the State Championship meet it is even more so. When you get the top runners from around the state it is hard to have 1-5 all from the same school. That is exactly what Joan’s team Loudoun Valley did this past weekend in Virginia. We talk to Joan about her training philosophy, her expectations for the season and what she expects at Nike Regionals. If you want to hear more from Joan, she will be speaking at the Boulder Running Clinics coaches conference put on by Jay Johnson.
Can you give us your background on your running, how you got started with running and how that ended up with your current coaching position?
If you were a 2x State Champion but never ran until you were a Junior in high school, that means you had a lot of natural talent. Did you not realize your ability when you were younger?
What did your post-collegiate running career look like?
I believe you used Tom Tinman Schwartz as a personal coach for a while?
What have you learned from Tom, what training philosophies have you taken away from what he has done in the past that you use in your coaching?
Your team just went 1-2-3-4-5 for a perfect score of 15 at the Virginia State meet on the boys' side, how does that feel?
Going into state what was the game plan, did each runner have their own race play or did you have a team plan for them?
How did the race develop, did they go straight to the front and lead or did they close later?
A few years ago you had a good team that was dominated by your son, sub-4 miler Drew Hunter. How does this team differ now that you have so much more depth?
How much did having Drew as part of the program help grown the program?
Coming into this season your boys were talked about as possible NXN title contenders. Did the team set any goals coming into the season or did you talk to them about expectations at all?
Last year your boys went to Nike Regionals and came in third and just missed an automatic bid to Nationals. This year you are currently ranked as the #1 team in the country, I know you can never take for granted you will win a Nike Regional race, but how confident is your team going into the qualifier?
How do you keep your team ready in this two-week block leading up to Nike?
What does your week this week look like?
During the season do you use training blocks like a 3-4 week period or do you look at the season as a whole?
You came in 3rd at Nike Regional last year, what did you learn, how has your training changed leading into this year?
What is the breakdown of your team between seniors, juniors, sophomores?
You talk about how you progress your runners, how does the training differ between the top sophomores vs what a senior may do?
How have you been using Final Surge in your planning this year?
You are going to be speaking at Jay Johnson’s Boulder Running Clinics this winter in January, do you know what your topic will be?
Final Surge 5 questions in under a minute
Favorite endurance/running book? - Healthy Intelligent Training- Keith Livingstone
Current trainers you are wearing? - Adidas
Favorite race? - 800
Favorite recovery meal or recovery drink? - Smoothie
Your favorite workout - 200 repeats
Welcome to episode 63 of the Final Surge Podcast where today we welcome back Ben Rosario the head coach of Northern Arizona Elite. Ben just had four guys run 2:13 or under and had two of his female runners crack the top 10 at the NYC Marathon. We talk about this fall and how the training went and then we spend the majority of the podcast talking about marathon specific training and his training plans that he has available on Final Surge. If you have interest in the marathon you are going to love this episode.
Ben, we had you in episode 4, and people can hear your background there and we had you on again in episode 44 talking about high school summer running training. Today I want to focus on some marathon talk, sound good?
Your crew at NAZ Elite has had quite a fall on the marathon course. Let me run down a few of these.
I believe it was in Chicago you kicked off the season where you had Aaron Braun run a 2:13
Then in Frankfurt, you had Scott Fauble make his marathon debut, Matt Llano come back from a long injury and run a strong race and then Scott Smith set a 2 1/2 minute personal best in the Marathon. So let’s start there with the guys. Four men 2:13 or under, that is quite some depth at the marathon. Including a great debut by Fauble. How happy were you with the results?
Was there a reason for Frankfurt?
On the women’s side, you had both Kellyn and Steph run in NYC. And they both had top 10 finishes. Did they both decide to do NYC so they could train together?
For a marathon to go well there is a lot that needs to go right. Not only on race day but also in training. So what went well that allowed you have such great finishes?
You have this long list of elite athletes, but you also develop plans for non-elite runners. One example is you worked recently with Matt Fitzgerald and helped him run a PR 10 years after his best. Want to talk about that?
We cannot talk about NYC without at least mentioning what Shalane Flanagan did becoming the first American women to win in 40 years. What does this mean for American running?
You have proven you can certainly coach marathon runners, so let’s talk about some marathon training.
On Final Surge at Finalsurge.com/nazelite you have some training plans that are available for purchase including 5 marathon plans. The 5 marathon plans are a beginner, intermediate, advanced, elite and the Eric “Big Dog” Fernandez Awesome Marathon Plan, can you tell us what the difference is between these?
How does someone know which they should get?
Let’s talk about little bit about that beginner plan. The plan starts at 25 miles a week and builds up to 48-50 miles. And It looks like one long run up to 20 miles.
The first couple of weeks is all easy runs with a long run one day a week. A newer runner who is running their first marathon may not know what their paces should be, how would you tell them to find their easy run and long run paces?
In week three you start adding workouts with a fartlek. Some people say you should wait longer into a buildup why are you adding in a fartlek here?
After you start workouts, so you are getting to the end of your first month, what should a beginner marathoner’s week look like for training, how many days should they be running and how many should be workouts or long runs?
Later on in the plan, you introduce in the medium-long run. How does this compare to the long run?
What about races, how often do you recommend shorter races for someone training for a marathon?
One of the workouts is a workout that many, who have trained for shorter races, know well, but you are using it in the marathon and that is a 12x400. What is the purpose of this workout for a marathon runner?
As I mentioned earlier you hit high of about 50 miles, the week before the marathon you run 41 miles. Talk about the taper and what athletes do wrong with the taper?
The marathon is a completely different beast than the shorter races when it comes to fueling. And within that I would assume there is a big difference between someone who is running a marathon in 2.5 hours vs someone who is running a marathon in 4.5 hours is that true?
What about workouts, what workouts are you doing to allow them to handle the wall better are you doing carb depleted workouts?
What is the difference in race-specific workouts for beginner plan vs a more advanced plan?
In your log runs you seem to spice them up quite a bit with surges and adding in workouts into them?
Welcome to Episode 62 of the Final Surge Podcast. Today we get the honor of talking to Bart Yasso. Many of you know Bart as the longtime writer at Runner's World. Bart has been at Runners World for over 30 years and has become known as the Mayor of running. Bart has a new book called “Race Everything.” In Bart's new book he gives his thoughts on the changes in running, he talks about every race distance from 5k up to ultra’s and triathlons, he talks about his favorite workouts for each distance and provides training plans. We really enjoyed this conversation with Bart and hope you do too.
You have been around a long time, and many know your story, but for those who have not heard, can you give us a few minutes of how you got your start in running and how it lead up to where you are today.
What are some of the things that have changed for the better in the decades you have been involved in running?
I am sure you remember those early days with the fancy Timex Ironman and Casio watches we used to wear. Do you like technology advances like the GPS watch, heart rate monitors and power meters?
We have all heard of the selfie, but now we have the “Bartie”, this is when you take a selfie at events with a group of runners, how did this first start?
You do an amazing job connecting with everyday runners and I am sure that over the years that helped the Runners World brand. There are some professional runners that connect well too, but I would say most do not. Do you think the sport could benefit from the elite athletes spending a little more time trying to connect on social media and at events with the everyday runner?
Your new book is called “Race Everything.” When I got it I was not sure what to expect, but I really enjoyed the format which we will get into. So what brought about the book?
In the book, you write about some of your favorite races at different distances, and I think you have raced more than 1000 races?
So with that many races under your belt, you are more than qualified to answer a few questions on races. What makes a great race?
If a new runner is looking for their first race is it better for them to pick a large race like the Austin 10k or Carlsbad 5000, or is it better for them to get into a small local race that may only have 150 runners in it?
In the book, you give some good training advice in general and for each race distance. The 5k has become the most popular race distance to run. What makes the Carlsbad 5000 your favorite 5k race?
Another thing you talk about is racing series. There are many summer series and such where they race often. What advice do you have for someone who trying to decide how often to race?
It seems to me one of the fastest growing race distances in popularity is the half marathon. If someone is jumping up into a 1/2 from a 5k or 10k, what race day advice do you have for them that they should be considering?
And for the marathon, a key workout for you, and for thousands of runners over the year has been the Yasso 800s, which I believe Amby Burfoot coined the term for in your honor correct?
With the Yasso 800's you do them at marathon time, that is not the same thing as marathon pace if you are expecting a 2:50 marathon you are doing the 800’s in 2:50?
When should athletes do them in their training cycle and how often?
One of the things you talk about is building mileage, there is a good rule of thumb that most people use that says no more than 10% increase, while other's point to the fact that there is zero scientific evidence that supports that, so what is your suggestions on mileage buildup for someone who is looking to run a longer marathon or ultra?
So with this book, you have announced the end of your Runner’s World career. What will the future hold, can we still expect to see the Mayor in the future?
Final Surge Round: 5 questions in under a minute
Your favorite endurance/running book? - Anything by Amby Burfoot
Current trainers you are wearing? - Hoka OneOne and Altra
Favorite race? - 50miles
Favorite recovery meal or recovery drink? - Pizza
Your favorite workout - 5x1mile