Welcome to episode 156 of the Final Surge Podcast. Today we welcome back Tinman Elite runner Drew Hunter. Drew is coming off the first real injury of his running career. We talk about the setback and what that was like for him. We then get into the current Covid-19 situation and how that has impacted him and his team. Drew has some words of encouragement for everyone out there listening and some advice for those high school kids who lost their track season.
:54 How are you feeling after your first real injury?
3:28 Didn't the injury come in the last 200 meters of the race?
5:40 What was the hardest part of dealing with your first injury, was it physical or mental?
7:45 You mentioned you had a race on the calendar, what was that race?
8:47 How are you and your teammates dealing with not knowing when that next race is going to come?
11:56 You mentioned you looked at why you got injured, is there anything that you are doing differently now?
14:47 Have you talked about how you don't know when the next race is so you are going to just stay in a base training mode now?
16:08 Many states are shutting down their spring sports so the track season is done before it really gets going, what would you tell a kid on how to stay motivated?
19:00 What are you doing as a team to keep your sanity during this time of social distancing?
24:46 For your high school fan who may struggle to do the next workout what types of words of encouragement do you have?
26:10 When does the next round of Tinman gear drop?
27:13 What are you guys working on right now and filming?
28:28 So you have your own videographer now?
29:04 Where is the best place for people to follow this content?
Welcome to episode 155 of the Final Surge Podcast. Today we welcome high school coach Doug Petrick to the podcast. Doug has built one of the most successful teams in western Pennsylvania. Doug does a presentation called the 5 principles that improved our distance program. We talk about those five things and how he is dealing with current Corona Virus disruption.
5 Principles That Improved Our Distance Program
Final Surge round, 5 questions in under a minute
Favorite endurance/running book? - Running with Buffalos
Current trainers you are wearing? - Brooks Ghost
Favorite race? – 5k
Favorite recovery meal or recovery drink? – Peanut butter and Jelly
Your favorite workout – Fartlek
Welcome to episode 154 of the Final Surge Podcast where today we welcome Olympian Aliphine Tuliamuk. Aliphine was a surprise to some, but she ran the Olympic Marathon Trials in Atlanta fully expecting to make the team. We talked to her about her amazing story of growing up in Kenya, moving to the United States and the stress fracture that set her back last summer. Also make sure you check out the story of her and her NAZ Elite teammates from her coaches perspective at Blog.FinalSurge.com
1:30 How did you get started in distance running?
2:27 There is that legend that Kenyan kids all run to school 2 miles each way, so that was true for you?
3:01 How old were you when you started this?
3:30 When did you start competing in school against others?
4:09 In 3rd grade when you started competing did you realize you had a natural talent?
5:01 We know if you watch TV we see many Kenyans, so we may think all Kenyans run, how is it really?
6:34 What age did you come to America?
8:40 When you first came over how was the adjustment?
11:04 How did your college career develop?
14:12 In 2011 did you decide you wanted to keep running after college?
15:00 How did you hook up with NAZ Elite?
17:18 Flagstaff is a running haven
18:22 We see how close you all appear on social media, is it really that close?
19:10 In 2019 you had a stress fracture?
20:32 Did you have concerns about it impacting you making the team?
21:50 Did you get in any training at all those 8 weeks down?
23:14 You had a really short build-up to NYC?
24:08 Did you take the same downtime after NYC?
24:40 Talk about the build-up to the trails and working with the team?
26:15 Was there a plan to work together?
27:45 It was a much different race than the men's race with any one of the 20 in the pack making the team
29:02 Going into the race Kellyn was getting the most attention, was there any one workout that you nailed it and knew you were going to be a contender?
32:12 Did you like flying under the radar?
32:57 What made you go at the point you did?
34:00 Did you and Molly run together in training?
34:26 Did you talk to your teammates about making the move?
35:08 At what point did you know you were going to make the team?
37:04 How many conversations happen over 2.5 hours?
38:56 What did you think of the course?
39:25 During the first half did you plan to stay behind because of the wind?
40:03 When did you know you were going to win?
40:33 What is that feeling of being an Olympian?
42:00 Now that is over have you sat down and planned out the next few months?
43:43 One thing with the marathon, you know it is ruthless and anything can happen on any day?
44:46 Tell me about those beanies
Welcome to episode 153 of the Final Surge Podcast. Last week we had on a couple of experts to talk about the US Olympics Marathon Trial. On the men's side, despite a strong Chicago Marathon, Jake Riley did not get much attention. Many casual marathon observers did not even know the name. Jake had to take three years off racing after the 2016 trials because of injury. This unsponsored athlete made a comeback that had the running world talking and took home a second-place and a place on the Olympic team. Today, meet Jake Riley.
1:44 When did you start running?
6:45 Talk about your very successful career at Stanford
7:40 Having someone in front of you helps push you right?
9:06 Did you know when you were at Standford that running was something you wanted to do post-college?
10:37 You ran for Hanson out of college?
11:04 You ended up getting a long injury, when did that happen?
13:23 Was there any doubt during those three years that your running career may be done?
15:53 When did you move to Boulder and start working with Lee Troope?
16:55 Tell us about that first race back after three full years off
18:38 At that time in 2019 did you feel at that time after three years you could even make it back to the trials?
20:03 You ran a 2:10 at Chicago, was that your first marathon back?
21:23 How did you get a top ten in Chicago and come out unsponsored?
24:58 There were a lot of previews written, but not much of a mention of your name, how did you feel going in?
26:35 There was an early breakaway, did you go in to the race with a plan to be ready for the breakaway?
29:57 When Rupp goes out at 15 miles what was the mood of the group when that happened?
32:17 What did you think of the course?
33:30 At mile 19/20 you were still a minute back, was there concern you let them get away to far?
36:14 When you are coming up on then, did you think Korir was maybe a lock for the team and you were racing Abdi for the third spot?
38:10 Why did you grab the flag with 1/4 of a mile to go with two chasing you?
39:51 How does it feel to be an Olympian?
41:36 How much time are you giving yourself off?
43:10 Tokyo is a flatter course, how are you going to change your training?
Welcome to episode 152 of the Final Surge Podcast. This episode is all about the upcoming USA Men and Women's Olympic Marathon Trials. In the first half of this episode, I have Mario Fraioli joining me to talk about the men's race. Then in the second half, Erin Strout of Women's Running joins me to talk about the women's race. We talk about some of the favorites, what race strategies to expect and more.
Mario Fraioli Joins us to talk about the men's race, the course and what to expect
Welcome to episode 151 of the Final Surge Podcast. We welcome in Hollie Sick who runs the popular blog Fueled By Lolz. Hollie is a collegiate swimmer turned runner and has worked in a running store for the last six years. We talk about several topics including the new World Athletic ruling on race shoes. Don't forget Final Surge is a great coaching platform and always free for athletes.
1:27 How you got involved in athletics and how that lead to running?
5:14 What was running at a D3 college like?
8:29 You went from doing 4 hours a day swimming to 90 minutes of running practice, what were some of the differences between the swim and run training?
9:36 How did that college running career go?
11:10 Did you jump in doing what others were doing or did your coach bring you along slowly?
12:14 Didn't you used to run in Newton's?
13:04 What was the transition like from college to post-collegiate running?
14:48 With the swimming and running background, what about triathlon?
16:00 How long have you been working at a shoe store?
16:47 What have you noticed in changes in the running shoe world in the last six years?
18:33 Didn't Hoka come out in the height of the minimalist shoes
19:12 We have seen what Nike is doing since 2016, talk about the carbon fiber shoe
20:32 Do they not hold up as long?
21:40 So they should be used for races only for the most part?
22:22 What other carbon fiber shoes are there out there?
25:32 Shoes need to now be out on the market for 4 months, do you think Brooks and Saucony will be out in time for end of April?
27:20 How do you see the shoe market changing going forward?
28:29 When did you start the blog Fueled by LOLz
29:26 Everyone had a running blog a decade ago, you are one of few still going? How many posts do you have?
Final Surge round, 5 questions in under a minute
Favorite endurance/running book? - Running: A Love Story
Current trainers you are wearing? - Hoka and New Balance
Favorite race? – Shamrock 1/2 Marathon
Favorite recovery meal or recovery drink? – Pancakes
Your favorite workout – 400m repeats
Episode 150: Welcome to episode 150 of the Final Surge Podcast where coach and podcast host Jonathan Marcus joins us to talk about speed. In episode 145 we had Tony Holler on to talk about Feed The Cats and developing speed. Today Jonathan Marcus joins us to discuss how exactly to implement that for endurance athletes.
:57 What is new with Jonathan Marcus in the last two years?
3:58 Did you just take on too much?
7:00 You put out a tweet last August that caused a lot of uproar..
It is impossible to teach an athlete to ‘run fast when tired.’
The very nature of being in a state of fatigue negates the ability to run fast — the skill of speed is only learned when fresh.
Therefore, doing a tempo run followed by ‘fast’ 200s is, in fact, a useless exercise.
9:00 If you take a body and put it through stress then allow it proper recovery time doesn't it make the body stronger?
12:04 I guess it depends on some factors like the workload, doesn't it depend on the extent of the tempo run?
17:03 We are talking about speed and getting it in fresh, but if I am working on maximum speed, we are probably not running flying 40's and 60's. But the 200's are not for pure top-end speed.
22:00 Are there any published documents on this you would recommend reading?
26:09 Our audience is mostly high school coaches and age group runners, not mostly elite type runners listening. You had on Tony Holler and we had Tony on the same week as you. Everyone likes the idea of speed, but how do we implement that for endurance athletes
36:43 On that week Monday are you talking about 3 flying 40's or are you talking about 5x300 type speed work?
44:51 This is where endurance is different, you are doing more work when Tony is done after those 30's
48:28 Would you come back on Friday and get in some 3x30's to get in a little more speed work?
53:43 You are talking to a distance coach and we are coming into track season and you have a freshman coming in who may want to break 5:20 and a senior trying to break a sub-4:10, when you are working with the freshman are you working with more speed as a percentage or endurance?
1:04:05 The X-Factor Drills are a great progression, when do you work them into a workout day?
Welcome to episode 149 of the Final Surge Podcast. In this episode, we welcome Marc Bloom to the show to talk about his new book Amazing Racers. Anyone who follows high school running knows that Fayetville Manlius is an amazing story. Their girl's team won the Nike National XC Championship 11 of the first 12 years they were there, coming in second the one year they didn't win. And the boys team, while only winning one national championship, has been one of the 22 team to qualify for the national championship 13 of the 15 years the race has been around. We talk to Mark about how a small school in upstate New York has been able to be so dominant for so long. If you are a coach or just a running fan you are going to enjoy this episode.
1:34 How did you become so interested in high school cross country?
3:40 You have been around the high school distance scene for decades, how has it changed?
5:54 What about the coaching and training side, how has that changed?
7:28 What are some of the common factors for the teams that are successful year after year?
10:03 Can you give us a quick overview of Nike and the role FM has played in that?
13:04 What gives FM the success they are having?
19:09 What are some of the go-to books that have influenced Bill Aris?
25:04 What I took from the belief system is the team leaders became the driving force to push the team
28:50 The hallmark of their program is the tight compression of the team. But often early in the season it is that is not there and it gets better by the end of the season, so what is happening to 3-5 to get such a tight compression?
33:06 You say it is not about the X's and O's, but in the book, they go hard and go hard often
37:58 The race was secondary, a by-product. Training was where culture changed. The race was like a degree after years of study. That’s why Mackenzie Carter would get upset when a teammate didn’t understand the “gravity” of a workout. “How they’d trained,” said John Aris, “exceeded any difficulty they would find in the race.” This effort seemed to be done every time they laced up the shoes together.
43:29 After 2013 they come back and boys and girls win in 2014
47:23 They talk a lot about 1-7, but what about 8-20 are they going through the same things?
50:19 There is criticism that the kids don't have success at the next level, how much of that is just the college experience of team is different?
55:36 There is a perception that Bill Aris is stand-offish and is not involved in the community, so how hard was it get this book done?
1:00:01 If there is high school coach trying to implement this, I think it is going to be impossible unless it is who you are, this is who Bill Aris is
1:04:15 How much longer do you think Bill will be doing this?
Episode 148: We welcome back 2:16 marathoner turned coach Steve Palladino. Steve coaches using the Stryd Power Meter. We talk to Steve about what power is when it comes to running, how it differs from other training guides and what has changed in the power world in the last two years.
1:37 What is running with power?
2:44 There have been some critics of power, what is it in power we measure that makes it so effective?
7:04 Is power related to perceived effort?
9:08 There are a lot of people who run with heart rate and some do off time charts based on race pace, how does power differ in training compared to those two models?
13:42 You have been using power for 4 years now, cyclist all use power meters, will this catch on like it did in cycling?
17:28 Stryd is on their 3rd generation, Polar and Garmin are putting more into power, how has power changed in the last two years since we talked to you?
19:58 If someone got a new Stryd Power Meter, what is the first thing they need to do?
23:50 We talk about some of the changes that Stryd has made
24:37 Nicole Lane qualified for the marathon trials in Chicago, can you talk about using power with her in training?
30:10 How does a workout look like for her using power?
35:03 How have you used power with helping guide high school runners?
38:10 What advice do you have for a coach on how they could add this to their program with a high school team?
40:41 Have you noticed any data with the Nike 4% shoes and impact on power?
46:04 What is in your plans you sell?