Welcome to episode 77 of the Final Surge Podcast where we welcome professional runner Kellyn Taylor and her coach Ben Rosario. Kellyn is coming off her top 10 finish at the New York City Marathon last November is one of the many amazing Americans in the Boston Marathon in April. We talk to Kellyn and her coach about the training to date and what to expect in Boston. They share with us what the workouts look like, what Boston specific work they are doing and get into details about the hills and why they chose Boston for the spring marathon. Make sure you check out Ben's 10-weeks to Boston Blog and follow Kellyn online.
How did you get started in running?
You ran a great race at NYC, at what point did you decide Boston was going to be your next race?
How is your training going, where are you with it?
Ben, you have been blogging about the training, can you tell us what the weeks are looking like right now?
Arnold on Twitter asked about the mental aspect of running when you decide you did not want to do a marathon right after NYC was it more for mental reasons or physical?
Ben, when you are coaching elite runners like this, how much do you talk about the mental aspect of racing?
One thing Ben has been talking about on the blog is how different Boston is. What has been different about the Boston preparation?
Listeners love to hear about mileage, what is your mileage at right now?
Besides the training, is there anything different in your other preparation to get ready for Boston?
When you were training for NYC you were training with Steph Bruce, she is doing London this time so are you still training with her or are you doing different workouts?
Ben, is this something that was strategic or do you let them decide what marathons they are doing and just guide them?
You and Scott Smith were up in Boston and run parts of the course, what were your thoughts?
You and Scott have done three of the same races so far, does it help having Scott Smith there to do the workouts with someone?
What is a hard workout you have done recently?
Do you like running hills or would you rather have a flat course?
You have done quite a few marathons and have experience, Jonathan from Twitter asked what your diet is like leading into the race?
Ben: Going back to the Boston question, seeing it helps the athlete to see it and helps me to sculpt the workouts better. We are doing these hills not to survive Boston but to thrive on the Boston course.
If you are doing 110 miles a week, how much of that is specifically downhill so you can get used to it?
Another question we got was about easy runs, what does an easy run look like?
What are your goals for Boston?
Ben, can you talk about what is going on with the 10-weeks to Boston blog at this time?
Kellyn what Hoka's are you using for training and
Welcome to episode 77 of the Final Surge podcast where we talk to coach Steve Palladino on Power meters for runners. Back in episode 61 we addressed power with Jim Vance, today we take another look at it and dive deeper into the numbers and success stories. If you want to get even more information make sure you check out Steve's power Facebook group which you can find in the show notes.
Can you tell us about your background and how you got involved in running
A lot of questions still on power for running, why are you such a fan of running with power?
You mentioned perceived exertion. Alex Hutchinson did a piece recently in Outside Magazine that I thought was very fair taking a look at some of the issues he has with power for running. I have been using a Stryd power meter myself recently and have become a fan, but he has some good points. So why do we need a power meter when we have RPE?
If you look at Galen Rupp or Alan Webb or Kellyn Taylor these are professional runners who are having a lot of success in their sport and not needing power, so what does this really solve, what is missing?
With triathlons I can see coming off the bike your legs are tired and running with power may be able to inform how you are feeling. But for someone who is just running an open 10k on fresh legs is power that important?
We recently added your power Zones to our Final surge platform, Can you talk about how you use zones?
To get your zones you need FTP or your functional threshold power, how do you get that base number?
A key number is running that you like to focus on is running effectiveness, and I know this is something we are looking at adding to our system, what is running effectiveness?
Let’s give an example of how this can change. Let’s say you have a runner who’s running FTP is 350 at 8:00 pace and you train for a few weeks and now you get an FTP of 350 but at 7:45 pace, does that mean the running effectiveness has changed?
What can I do to improve my running effectiveness?
You mentioned running spring stiffness and vertical oscillation, and there are a lot of numbers that power looks at. So I finish a run and log in to look at my Stryd numbers? What should I be really tracking and looking at? Is it my Run Stress Score, or running effectiveness or leg stiffness or what do I need to focus on?
If someone is looking at this and wants to try it, most plans they are following on the internet are not power plans. How can they look at a workout and modify it for power?
You mentioned coaching high school athletes and that you have been using power with your high school kids, can you talk about how that has been going with them?
You have trained some athletes to amazing big PR stories using power. Can you tell us about one or two of those as a demonstration of how power really helped?
How can things like snow effect power?
Where do you think this goes from here? What needs to happen for it to make a big breakthrough like power for bikes have?
Final Surge 5 questions in under a minute
Favorite endurance/running book? - Lore of Running
Current trainers you are wearing? - Hoka Stinson
Favorite race? - Boston Marathon
Favorite recovery meal or recovery drink? - Burrito
Your favorite workout - Long Run with spice
Welcome to episode 76 of the Final Surge Podcast where we welcome Chi Running founder Danny Dreyer. Danny is a competitive ultra runner who found a better way to move when he started doing Tai Chi. Danny wrote the book Chi Running which is hugely successful and we talk about his journey into Chi Running. Final Surge has started offering Chi Running Plans and you can check them out under our training plans section at FinalSurge.com
How did you get started in running?
What was it you learned about Tai Chi that you decided this could help with running
If you were speaking to everyday runners what the biggest difference is between what they are doing and Chi Running, what would it be?
You started off the answer talking about posture, paint a picture for us, what is good posture?
Many specialists say power should come from your glutes, do you think what an everyday runner does is different than elite runners?
There are three phases of the stance you talk about, can you explain those?
Do you make wholesale changes all at once or is it in phases?
The original book came out in 2004, how has the program changed since then?
One thing you talk about is race-specific training, how what is race-specific training in terms of Chi?
This week we started offering your training plans on Final Surge, can you tell us what to expect in those?
Final Surge 5 questions in under a minute
Favorite endurance/running book? - Gordon Perry Run Fast and Injury Free
Current trainers you are wearing? - Altra Lone Peak
Favorite race? - Headlands 50k
Favorite recovery meal or recovery drink? - Cocoa Tropic
Your favorite workout - Hill Intervals on trails
Welcome to episode 75 of the Final Surge Podcast where we welcome back Dr. Jay Dicharry. Jay is the author of a must-have book for any coach, Anatomy for Runners. Jay has a follow-up book he has just released called Running Rewired. We have all heard of the book Born to Run, but are we born to run or is it something that we adapt to over time. Jay discusses that as well as how deliberate practice can make you more efficient. Make sure you check out Jay's book Running Rewired which you can find on his website An Athlete's Body.
We had you on episode 49 of the Final Surge podcast so welcome back. On episode 49 we talked a lot about your book must own book Anatomy For Runners. You have a new book out called Running Rewired. I am more of a wi-fi guy so what do you mean about runners getting rewired?
If someone read your book Anatomy for Runners, why should they read this too, what would they get Running Rewired too?
Are we naturally wired to run, like if I took a 4-year-old and said run, are they wired correctly or do we need to learn it?
You talk about deliberate practice in the book. How do we know if we need to work on getting rewired and if we do how do we know we are doing the right things to get there?
You mentioned everyone needs to get better, so how do we know what we need to work on?
In episode 49 we dug into your clinic and your clients. In your clinic, you don't have just elite runners, but you have many average age group runners coming in. So you see a wide variety of situations. With seeing so many people over the years are there certain things you see usually see that you can quickly narrow it down to what the issues are without even seeing the athlete. So like if a runner came in and said I have shin splints or i have pain on the outside of my knee probably from IT band, could you give them 1-2 things to work on or is it too specific to each person?
If I took 5 mid pack runners and 5 elite runners and did a video on them, could you tell just by their gate which were the elites? And if so what about the gate is different?
One thing you talk about in the book was core exercise. If I do a lot of planks, L-ups, V-ups and those type of core exercise can you explain why they may not be the best?
What does training core with rotation look like?
If a runner or coach said this was all great information, but I have 15-20 minutes to spend with my team before they start running, what should we focus on, how would you guide them on the biggest bang for the buck?
One of the things you talked about in the book was pelvis tilt and correcting it by using the stomach muscles to pull up on the front of the pelvis, this is how I was taught so can you talk about why this is wrong and what people should be doing for pelvis tilt?
One issue that gets talked about is knee dominate vs hip dominant or pushing vs pulling, what does this look like for a runner?