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: August, 2019
Aug 29, 2019

Episode 135: We welcome Dr Jason Karp who has been a competitive runner since sixth grade. Dr. Karp is also a coach and the bestselling author of 8 books and over 400 articles. We talk about several issues including cardio, mental health benefits fo running and the importance of coaches and athletes knowing about the Female Athlete Triad.

1:10 Background on how he got started getting interested in running

2:29 Did you become interested because you had success?

3:40 In high school did you continue sprinting or did you move up in distance?

5:08 In high school did you know you wanted to take this career path?

6:50 Where did you decide to go to school?

11:33 Was your intention to keep coaching after this process?

11:58 What level of coaching are you doing right now?

12:44 You are a big supporter of running while not all exercise trainers are a believer in cardio, you even wrote a book called Run Your Fat Off what do you find so beneficial about the sport?

14:05 So how do you Run Your Fat Off?

16:11 How often do you hear "I can't run" and how do you overcome that?

17:58 You have a book called Developmental Concept for Cross Country, what is that about?

19:38 One of the things that many young women need to be aware of, and I would argue that coaches really need to be aware of is the Female Athlete Triad, what do coaches and athletes need to understand?

23:50 I went to a clinic with Jay Johnson a few years back, and I don't remember the exact number, but they looked at incoming female athletes in college and it was some off the wall number like 70% were not eating enough calories for their athletic needs, can you talk about how important calorie intake is?

26:53 As a male high school coach you mentioned these conversations can be uncomfortable for high school girls, this is where we need to loop the parents in

28:00 For more information is the Running for Women the best place you have for information on this?

28:25 What is the REVO₂LUTION RUNNING™ certification program for coaches and trainers?

31:07 You mentioned some of the benefits of running mentally, can you talk about some of the mental benefits of running?

33:17 You have 8 books, is there another one in the works?

Final Surge 5 questions in under a minute

Favorite endurance/running book? - Joe Sheehan
Current trainers you are wearing? - Hoka
Favorite race? - Mile
Favorite recovery meal or recovery drink? - Chocolate Milk
Your favorite workout - 400m reps


Jason's Website
Dr Jason Karp on Facebook
Instagram  @drjasonkarp


Aug 15, 2019

Episode 134: Matt Baxter grew up running in New Zeland. He comes over to the states to run for Coach Smith and the NAU Lumberjacks and helped lead the team to 3 straight Cross Country titles. We talked about the mental game of not always having your best race and his transition to running as a professional for NAZ Elite.

1:15 How did you get started running in New Zeland?

1:51 what is high school running like in New Zeland high schools?

3:02 When did you make the transition to coming to the United States to run for NAU?

3:22 What was it like coming to Flagstaff and running at elevation?

4:40 Why did you decide to come to the States?

5:53 3 years and 3 national titles, was there one that was more special?

7:15 In 2017 you were second overall at Cross, but then at Indoors you didn't even qualify for nationals in the 5k, what happened?

10:05 When you are a high school runner you can have a bad race and still win a race, but when you are running at a high level it is different, what is it like mentally to get used to that?

12:06 In 2018 you were the favorites, but there was a lot of talk about BYU. Coach Smith said that on that day even though you didn't have a great race it was great because of how tough you were, can you talk about how that race went?

15:15 What is it like running under coach Smith?

17:04 With you and Tyler gone from NAU cross country now, what do you think this year holds for them?

18:33 Why did you choose to run with NAZ Elite and Ben Rosario?

20:27 You ended up heading back for New Zeland after you signed, was the plan always to be gone for 6 months?

23:17 What is your favorite place to run in Flagstaff?

24:23 What is the biggest difference between training under Ben and Coach Smith?

26:13 You have a new young crew at NAZ, what has it been like?

27:37 What is it like having a former competitor like Rory as a teammate now?

29:34 What events will you focus on the next few years?

31:12 You could have 4 countries all represented in Tokyo, have you talked about that as a team?

32:55 The NAZ group does a lot online reaching out to runners and making the sport look fun, you are drawing in young runners as fans, what can we do to make the sport even more attractive?

36:20 Thousands are racing on weekends, what do we do to reach the hobby joggers and get them in the stands?

40:08 What is the next race for you?

40:52 You running with Tyler in Flagstaff again?

43:00 Talking about Tyler running as a professional blows my mind with how far he has come since high school. 


Final Surge 5 questions in under a minute

Favorite endurance/running book? - Once a Runner
Current trainers you are wearing? - Clifton
Favorite race? - NCAA Cross
Favorite recovery meal or recovery drink? - Oatmeal
Your favorite workout - Mile repeats or long tempo


NAZ Elite




Aug 8, 2019

In episode 133 we have a great show for you. Did you watch the USATF's? Did you see the men's 5k? I thought it was absolutely one of the most entertaining 5k races I have ever seen. Over the course of that race I went from thinking what is Woody Kincaid doing up there, to thinking Woody Kincaid is done to saying wow, what a gutsy race by Kincaid. I became a fan. We talked to Woody about the race, what he was thinking and how he feels about being top 3 but not getting a spot on the World's team. This was a great episode and I hope you enjoy it and share it.

1:30 How did you get started in running?

2:08 What was it about running that drew you in?

2:44 Did you have early success?

3:10 At what point did you realize you wanted to do it in college?

4:02 Did a lot of colleges have interest?

5:00 Did the option come from Colorado to run there?

5:35 When did you decide you wanted to run professionally?

6:35 What did you learn from going to Kenya?

8:00 Did Rob Conner introduce you to Jerry or how did that relationship start?

9:24 Talk about your 2-3 years of running as a professional and what it has been like?

12:00 You went into indoors, how did that season go?

12:48 Do you think that race at indoors helped get you focused?

13:41 How was your training leading up to outdoors?

14:47 Were you confident before USATF's?

15:32 The 5k at USATF's was one of my favorite races, what was the gameplan you had before the race?

17:45 In the first 600m you already gapped the field, did you know it was going out that fast?

18:58 At the mile marker when he starts talking to you what is going through your mind?

20:07 Did he put a crazy hard surge when you decided you were not going to take the lead?

21:18 When you clipped him was that when he pulled off to the side and almost stopped?

21:45 When you got to the lead what was your gameplan?

23:40 Pack catches you, I turned to my son and son and Woody is done, did you have concerns when they caught you?

25:13 With 500 meters to go you fall back to 5th did you think you were ok because you can kick well?

26:00 with 250 to go you fought your way back into it and I became a Woody fan

26:45 When you are racing you are thinking about winning, you probably are not thinking about the standard the whole time right?

27:30 You just miss the standard, what do you think about the current system of not allowing time to chase a standard?

29:03 So what is next for you?

29:42 Let's talk about the status of the sport, what do we need to do to fill the stands?

30:33 Have betting at the track?

30:50 What if the race had fone different, what if you finished not in the front?

32:00 I imagine this is going to help the contract negotiations?

33:03 You mentioned the Price of the Mile podcast, what happened with it?


Final Surge 5 questions in under a minute

Favorite endurance/running book? - Running for my Life
Current trainers you are wearing? - Pegasus 35
Favorite race? - 5k
Favorite recovery meal or recovery drink? - Beet Juice
Your favorite workout - Tempo with speed work

Woody on Instagram 
5k race on NBC Sports

Aug 1, 2019

In Episode 132 of the Final Surge Podcast, we welcome Olympics Trials qualifier and 50 mile US Trail Champ Dani to the podcast. Dani currently also coaches for Luke Humphry and the Hanson running team. She recently had a fundraising run for domestic violence and sexual assault advocacy which we talk about.

1:15 How Dani got started in running and as a multi-sport athlete

2:05 Were you playing club softball?

2:20 What was it about track that drew you in?

4:00 Do you remember what type of times you ran for the mile in middle school and high school?

4:55 You had success as a middle school miler, did you play both softball and run in high school?

5:50 Once in high school did you always want to run in college?

7:32 What was your running career like as a professional runner?

8:55 2017 US 50-mile Trail Champ, what was that like doubling the marathon distance?

11:20 How did you get started coaching?

13:20 What is the similarity in coaching at all levels from MS-Adults?

14:40 Let's talk about middle school coaching, you want them to fall in love with running so you need to make it fun, but they are not going to have fun if they are not racing well, so how do you balance that?

18:05 You recently did 340 miles to raise money for sexual assault and domestic violence awareness, tell us about that experience

21:00 Did you have a lot of people joining you on the different legs of the run?

22:12 What was it that made you decide you wanted to do a run for this?

23:40 How do you train to run a marathon every day for 8 days in a row?

26:00 What was the hardest part of it?

30:10 Do you have something set up so if people still want to donate they can?

Final Surge 5 questions in under a minute

Favorite endurance/running book? - Basic Marathon Plan
Current trainers you are wearing? - Hoka OneOne Clifton
Favorite race? - Great Lakes Relay
Favorite recovery meal or recovery drink? - Craft Beer and Sweet Potatoe Fries and Veggie Burger
Your favorite workout - 3x6miles

Dani Coaching
Dani on Instagram
Dani on Twitter
Final Surge on Instagram
Final Surge on Twitter