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?