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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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Aug 9, 2017

Welcome to episode 54 of the Final Surge podcast where today we talk to triathlete turned coach Marcelo Holcberg. We discuss with Marcelo who his biggest influences are, how busy professionals can train for triathlons and how he works with periodization. Remember to follow us on Twitter @FinalSurge and don't forget to subscribe and rate us on iTunes.

How did you get your start in endurance athletics?

What was the hardest part of the transition from running to triathlons?

When did you make that transition from successful athlete to coaching?

You moved to the US in the late 90s and decided to build a coaching business, what was it like moving to a new country and building a coaching business where you probably did not know a whole lot of people?

All great coaches learn from other people Arthur Lydiard, Phil Maffetone, Joe Vigil, these are some well-known coaches, whose training methods have had the biggest impact on our coaching philosophy?

How many people are you coaching now?

What is the typical profile of your client?

If you have a non-professional athlete who works a full-time job, maybe travels for their job, has a husband or wife at home and three kids, what do you need to take into consideration to create a plan that they can execute, do consistently and reach their goals?

Do most of the athletes you coach come from a running background, or what is their athletic background?

You start to work with a new client who has a running background who wants to become a triathlete, how do you start working with them?

Do you work with most of your athletes in person or do you do virtual coaching too?

You mention you may get a 3:15 marathoner who comes to you, how do you break it up early in their training between the run which they are experienced with vs. bike and swim?

You talked about Periodization in your training, Is a training plan much like a running plan where you start with a base of time/miles and as you get closer to the event the more race specific it becomes and is it different for each of the disciplines?

How does your peak week for a triathlon differ from the early weeks, do you change the time with maybe bike or swim and focus more on the area they are weaker in?

For the average athlete, you have that comes to you looking to do their first triathlon how long do you like an athlete to have to work on a program before they try their first triathlon?

In your coaching how much do you use heart rate or power zones vs going strictly by feel?

Come race day how do you plan out your race? What advice do you have for knowing the best race strategy for that new triathlete?

You mention transition zones, how much time can be saved or lost in a transition between the two transition zones?

How much time do you work on the transitions?

Let's talk about some of the most common sticky points or FAQ’s

-How do you find the right race for you?

-How can you spot and correct under or over training

-How do you do rest days when you are going hard on swim one day, do you come back with a hard bike or run or do you need a rest day?

-What are some of the key workouts you have that you think may be a good indicator of fitness and how ready someone is for their next race?

You have been in the sport a long time, how has it changed since the late 80’s?

You are starting a new a Youth Development Running Program in Miami, can you tell us about that?

Final Surge 5 questions in under a minute

Favorite endurance/running book? - Jim Fixx Complete book of Running
Current trainers you are wearing? -  Asics DSTrainer
Favorite race? - Anything inside of Central Park
Favorite recovery meal or recovery drink? - Chocolate milk
Your favorite workout - Hills running

how can people follow you on social or online

Website Tri2One

Instagram

 

Aug 1, 2017

Hi everyone, Dean Ouellette the social media director for Final Surge here and tomorrow we have a great new training podcast to release. Today we want to tell you about a new promotion we are running with Olympian Nick Symmonds.  As most of you probably know by now, we have a released a completely new iOS app for Final Surge that is getting rave reviews.

To help promote this we teamed up with Nick Symmonds and are giving away a years supply of Run Gum. To enter to win just head over to FinalSurge.com/rungum and sign up. There are no costs, no obligations. And make sure you head to the Apple App Store and download the new iOS app and leave a review in the app store. So head to finalsurge.com/rungum and enter now to win a free year of run gum.

 

 

Jul 27, 2017

Welcome to episode 54 of the Final Surge Podcast. Today we welcome Dr. Chris Segler who was a competitive triathlete and is a doctor who specializes in working with endurance athletes. I first found Chris on his Doc On The Run podcast. Chris has an attitude of keeping the athlete going if at all possible while working through an injury and we talk about that and some other practical advice when visiting a doctor. We hope you enjoy this episode and over the next two w, eks we have one of the top triathlete coaches and one of the top distance running coaches around talking training. 

Listen to the podcast on iTunes or listen to it on Stitcher if you have an Android device.

Stream it right here:

 

How did you get interested in endurance sports?

When did you make the transition to triathlons?

When you decided you wanted to become a doctor, did you always plan on having endurance athletes as the backbone of your practice?

Can you tell our listeners about your Doc on the Run podcast and how it got started?

Someone comes down with on “overuse” injury say shin splints or planters or runners knee, what is  biggest mistake doctors and physical therapists who do not specialize in endurance athletes make?

If someone goes and see a doctor and the doctors says your activity is causing pain, so stop doing that activity, what questions should the athlete ask the doctor to make sure this is the best advice?

One thing you talk about a lot is making sure the Dr. is on your team. How do you make sure they are?

When someone has an overuse injury the most common recommendation is RICE. Where do you come down with ice to get rid of inflammation vs. allowing the inflammation to heal you?

It is said that 75-85% of running injuries from poor biomechanics. Is there any truth to that?

How often do lower leg injuries start at the hips?

Everyone is different but if you were talking to a group of 200 runners what are some exercise you would give them to help reduce the risk of injuries?

What exercises would you recommend to get the glutes firing?

How important are running shoes?

What should people be looking for?

Listener question from Nancy on Twitter:

Before becoming a runner she went to Dr. for nerve pain from ball of foot to toes. He said it was a callous. Eventually it went away but she became a runner-5 yrs now. When but uo  miles started having nerve pain when breaking in new shoes Then it progressed to hurting with broken in shoes so I put a metatarsal pad in shoes. Saturday I landed on a rock so whole ball of foot is sore today so maybe I'll do contrast baths. I qualified for Boston 6 weeks ago  And am training for a fall marathon. Question: in addition to the contrast bath and taping, do you recommend any exercises for the foot? 

Final Surge 5 questions in under a minute

Favorite running book? - Iron War
Current trainers you are wearing? - Hoka Bondi
Favorite race? - Ironman France
Favorite recovery meal or recovery drink? - Smoothie loaded
Your favorite workout - Mile repeats on the track

Resources:
Doc on the run

Brad Beers video’s for hips he recommends 

My Running Doc on Twitter

 

Jul 26, 2017

We have exciting new news about our new iOS mobile update. If you have any feedback please contact us on Twitter @FinalSurge or send a contact through our support 

Jul 19, 2017

Welcome to episode 52 of the Final Surge podcast. Today we welcome back Olympian and World silver medalist Nick Symmonds who joined us previously on episode 25. In this episode, we talk about Nick’s last race around the oval and his transition from 800m specialist to marathoner. Next week Final Surge has some big news which Nick will be helping us promote, and we’ll be giving away a free year’s supply of Run Gum during this promotion. Keep an eye on our Facebook Page and our Twitter page for full details. 

Last time we talked you announced this was going to be your last season on a track and then you were going to finish off your career with a marathon. So how did your last race go?

How do you think that 800 team that qualified from the US will do at Worlds? 

You have done thousands of laps around that oval, knowing these were going to be your final two laps racing, what was going through your mind as you were waiting for the race to start?

It was hot in Sacramento, but considering the heat, the crowds in the stands were not what I am sure was being hoped for. What do you think we need to do to package track differently to get people back into the stands?

Last week I watched the championship race of the Tracktown Summer Series, where you were one of the team managers. I liked the team concept and found it really interesting. I found myself pulling for SF and Portland because of the team managers. What do you think they did successfully that could be used to build off of?

You have things you would like to do, but you also know the leadership in the sport. What do you think is the future of the sport? Where do you think we will be in 10 years?

Are there any groups you think are doing track right? Do you think the Diamond League or any country is doing it well and growing the sport?

One thing I think track can do better is marketing the athletes. Part of that is the athlete doing what they can to build their own fan base. One way you are successful with this is your new Vlog. How did that come about?

Who is helping you with these vlogs? What does the production for them look like?

In episode 25 you told our listeners that you would be doing a marathon, then in your vlog you announced your marathon is going to be the Honolulu Marathon. Why did you choose this race?

Just looking at you, your body has a build of a 800/1500 runner, what are your plans for training, do you plan on trying to drop weight or to see what you can achieve with your current build?

How is your nutrition changing?

One thing you talk about in the vlog is having goals, what will be your goal after a marathon? An ultra?

If you qualify for Boston would you run it?

Your Run Gum business is going well and I am sure it is a full-time job. How are you going to balance your business and training schedule?

How is your marathon training being handled, are you using your coach?

What does a week of training look like right now?

Coming into the US 800, what was your peak mileage?

One of our listeners would like to know an example of workout(s) planned in the peak mileage phase of your marathon cycle?

Run Gum is offering an all expended paid trip to run the Honolulu Marathon with you. Can you tell our listeners about that?

We usually end with the Final Surge round, but if anyone wants to hear your answers they can check out episode 25. I want to do something different here. I want to thank you. As a high school coach, when I ask my kids who their favorite runner is the most popular answer is Nick Symmonds. You have been such a great ambassador for the sport. You have been such a great advocate for the athlete. You have given back so much to the sport and have taken time to talk to and inspire kids and sign autographs. I want to thank you for all you have done for the sport and wish you the best.

 

Jul 12, 2017

Welcome to episode 51 of the Final Surge podcast, today we talk to Eric Christensen who is a Physical Therapist in Arizona. Eric has a Doctorate of Physical Therapy and a degree in Exercise Science. Eric has a new book coming out called Breathe Better. You can get the first two chapters of his book at Chandlerpt.net/breatebetter. In this episode, we talk about breathing and how it could be affecting your running. Next week we will be welcoming back Olympian Nick Symmonds to discuss his marathon training. Don’t forget to follow us on Twitter @FinalSurge and leave a review for us on iTunes or Stitcher. Now on to the show.

Dr. Christensen welcome to the Final Surge Podcast, it is great to have you here today.

You are a physical therapist in Chandler Arizona, can you tell our listeners how you got interested in the physical therapy field?

You wrote a book coming out called Breathe Better. How did this book come about?

We all breath, so this may not be something most people think about as a problem. How did you identify this as a problem?

If a recreational runner comes to you, what are some things you identify that make you say this person needs to work on their breathing?

If someone has runner knee or knee pain, how can breathing be a contributing factor to that?

How would you go about training or retraining your breathing?

Now what about something like side stitches, can changing your breathing help this?

A lot of these issues with breathing you mentioned lifestyle. Is this because of the amount of time we spend hunching over our desks and phones?

What can we look for in terms of signs during the day that we are falling into bad habits?

Coaches teach breathing in through your nose out through you amount, is it fully in through the nose or is it a combination?

If someone comes into a physical therapist and are not getting the results they want, how can they use your book to see if maybe a change in breathing could help them?

What about those that may not have an injury, is there something in your book that they could find to just help with performance?

How often does someone need to work on this to make the changes in their breathing?

What percentage of people who come in to see you would you say need to work on their breathing?

Who is your book intended for?

Where can someone find your book?

Resources

ChandlerPT.net/breathbetter
Instagram: @Chandler_PT
Facebook: Chandler Physical Therapy
Twitter: chandler_PT

Jun 28, 2017

Welcome to episode 50 of the Final Surge Podcast where today we talk to Derek Rubis. If you are active on Twitter you likely know Derek as DDritzenhein, the hub of running. Derek has a reputation as the #1 running fan around. Derek also has had a unique experience where he has been coached by a different coach each week for the last 3 years. Derek has had well-known coaches such as Ben Rosario and Danny Mackey. Derek is also an honorary member of the Brooks Beast Distance Group. 

How did you get started in running?

Some of our listeners are going to know you from Twitter as DDRitzenhein, the Hub of Distance Running if you can give us a little info about how you started getting connected to so many great distance runners and coaches?

You are one of the most active Twitter users I know, you have sent over 330k tweets. So how did this passion that you have now become so strong?

You are an honorary member of the Brooks Beast Pro Distance Running Group and the Melbourne Track Club & brand ambassador for Run Gum. How did these relationships develop?

One of the most interesting things is your training. It appears that you get trained by a different coach/athlete ever week is that correct?

How did this start and who did you first work with on this project?

Who are some of the most memorable that come to mind when you think of all the coaches you have had?

When you switch from one coach to the next how does that work with your training for events?

Are you currently training for any specific races?

How do you blend one week into the next?

You have seen more training from more great coaches than probably just about any distance runner. So what have you learned from this experience?

Are there any common themes you notice between all the successful coaches?

Who has given you the most challenging week yet?

What are some of the most memorable workouts you have done?

Who are you currently being coached with right now?

Do you have any big trips or races planned for this summer?

How many coaches have you had so far?

Final Surge 5 questions in under a minute
Favorite running book? - Like Father, Like Son
Current trainers you are wearing? - Brooks Launch 3
Favorite race? - 3k steeple
Favorite recovery meal or recovery drink? - SOS Rehydrate
Your favorite workout - Michigan workout

Connect with Derek

Instagram
Twitter

Jun 21, 2017

Welcome to episode 49 of the Final Surge Podcast where we welcome the Dr. Jay Dicharry. Jay is the author of a must have book for any coach, Anatomy for Runners. Jay discusses what to look for when looking for a physical therapist, we talk foot strike location, shoes, and some common injuries. 

How did you get started in running and endurance athletics when you were a kid?

What are you focusing on right now, are you working mostly in research or are you working with athletes?

When I talk to other coaches and we talk about books, there are two books that I say I could not live without. #1 on that list is Anatomy for Runners. How did this book come about?

There seem to be two types of common types of physical therapists. Type one is, you have a pain, let’s shut you down for a week or two while we do therapy and then start with a light jog for a couple days a week. And then there is the second type that says I know you are runner and my goal is to keep you running while you work through this. Do you have any advice on picking a good physical therapist who understands competitive athletes?

Are there any designations or initials after their name that we may want to be looking for? SCS or OCS

I go to a few coaching clinics a year, and when the question comes up how do you keep them healthy, the most common answer is run them on soft surfaces. Where we live, we are on concrete sidewalks for 2 miles before we can get to a dirt canal trail. What does the research show on the difference of different surfaces and injuries?

If you were talking in front of a group of 200 runners and they wanted shoe advice, is there any general advice on what runners could look for as qualities in a good shoe vs poor shoe choice?

Running shoes have been around for decades, and shoe companies are always making technology advancements, and the running injury rate is not getting better. Is there anything coming in shoe technology that could help?

And when it comes to shoes we hear a lot about over pronation. It seems there is an issue with diagnosing everyone as overpronators. What are your thoughts on shoes and pronation?

How do we get this information out to shoe stores?

When it comes to flexibility you mention in your book that all you need is proper range of motion to do the movement you are trying to accomplish, so a swimmer and cyclist and runner would all have different range of motion needs. Is there any benefit of stretching at all for general health and injury prevention?

When it comes to warmups you of course recommend dynamic movement but I know you also don’t recommend the most popular movements which are A/B skips. Can you explain why you don’t recommend them and what are a few of your favorite exercises pre workout?

You mentioned running is pushing and putting force into the ground, but there are also programs out there that teach you running is falling forward, how do they differ?

Glad you mentioned about landing underneath your body, the best professional distance runners when you watch them in slow motion are slightly ahead of their body, so what are we really looking for here is it foot location, angle of shin at contact or what?

If someone is overstriding I’m guessing you wouldn’t tell them to purposely change their foot strike location when they are running, what should runners work on?

When I look at many athletes with lower leg injuries and I film them, what I see with these athletes is what I believe you call toilet bowl of doom in your book. Can you explain this and how to address it?

We see shin splints in our high school and middle school girls, it seems to be way more prevalent on the girl's side, but they get shin splints so often that we joke it is contagious. What are your recommendations?

Runners' knee is another big one, what are the most common issues with runners knee that you see?

What about wearable devices. How are they coming along in helping runners address the things they need to work on?

What about your typical age group runner who probably spends most of their day sitting, what do they need to work on with body positioning?

Are you working on any new books coming out?

Links
Are you ready to go minimal video
Jay's book Anatomy for Runners
Jay's website

Jun 14, 2017

In episode 48 of the Final Surge Podcast, we talk to Dr. Stephen Seiler who is the leading researcher on polarized training for endurance athletes. Welcome to episode 48 of the final surge podcast where we welcome

Welcome to episode 48 of the final surge podcast where we welcome Dr. Stephen Seiler. Seiler has spent his career studying the optimal ways for endurance athletes to train and his polarized training methods are the foundation for Matt Fitzgerald’s 80/20 training book. In this episode, we talk about what exactly are the 80/20 zones, where do tempo and threshold runs play into that formula and how to work rest into your interval work. Make sure you follow us on Twitter @FinalSurge and please take a moment to subscribe to us on iTunes, Google Play, Stitcher or whatever your podcast app of choice is.

Listen to the podcast on iTunes or listen to it on Stitcher if you have an Android device.

Stream it right here:

 

Your bio could take me 5 minutes to read, instead of getting into all of it, could you take a minute and introduce yourself to our audience?

We had Matt Fitzgerald on a while back and talked about his 80/20 book. You are referenced many times in that book. And I’m actually holding a huge packet here in my hand called Seiler’s Hierarchy of Endurance Training Needs. How did you get interested in sports science?

Most of the research I have seen from you is with cyclist and xc-skiers. But what you have learned from your research is also able to be applied to other endurance athletes like runners and triathletes correct?

Can you explain polarized training?

Is there a better way to define these high intensity, low intensity, and middle grounds?

If we look at Mark Wetmore at the University of Colorado, probably the most respected college coach in the game today, Joe Vigil who is maybe the most successful college coach ever, and very successful in developing athletes who go on to the next level. With all of these coaches, the tempo runs or lactate threshold are a large staple in what they do. Could there be a case made that for athletes still developing their aerobic system, who maybe run 50 miles a week instead of 130 miles a week that the threshold work could have a big impact on that aerobic development?

If a runner is only running 40 miles a week and not doing 80-120 miles, is it more important for them to maybe do a little more of the high quality, high-end threshold work than someone who is doing 3x their volume?

When someone is in that 80% easy training zone, how easy is that? What would that be in a percent of maximum heart rate?

In that 80%, is there a number you have studied that becomes too low?

On the other end, on the 20%, how long are you trying to get into that area for a workout?

If we are doing those 4x8 minute intervals, what would the recommended rest intervals be?

What would a year of periodization look like under this type of program?

Does the volume that they are doing need to be sports specific, or have you looked at cross training to get the same benefits?

I've read your hierarchy of endurance training a few times. There is a pyramid you have put together in that document on how to train. Can you explain it?

Do you coach or are you just studying this topic?

You’ve been talking about this for several years now, what's new or what ideas have maybe changed since you started?

Do you have anything you are studying that may work on these concepts more?

Has anything interesting come out of studying the micro sessions?

Links to resources:

Research Gate Publications
Hierarchy of Training Needs Document
Stephen Seiler on Twitter

Jun 7, 2017

Welcome to Episode 47 of the Final Surge Podcast. Today we get away from specific training and talk about setting and adjusting running goals with Diana Fitts who has a book called Better Running Goals. Diana is a Boston Qualifier and an author of three books. 

Can you tell us how you got your start in running?

I know you are a Boston Marathon qualifier and have also run shorter distances, so what is your preferred distance of choice right now?

I came across you when I found your book, Better Running Goals in which you talk a lot about priorities. Why did you decide to write this book?

You mention that when you started running and training that running became your number one priority. Was that a good thing or an issue in your life?

The one thing you focus on when you are setting goals is your why? Why you run. So could you let us know what your why is and how it has changed over the years?

I know with me the more time I coach the more my passion for sport grows, but I find myself running less and gaining weight while just wanting to run. What are common issues you find in people where people don't make the commitment to the goals they say they want to reach?

How do you find your why, do you have any exercises you recommend?

How do you schedule a week so that you make sure your runs are in place and get done?

In the book, you talk about compromises and different levels of compromises. Can you talk about those?

As priorities change how often or when do you recommend people hit pause and reevaluate their priorities?

What do you do about detours that come up? How do you adjust?

I enjoyed Better Running Goals. Do you have any other books coming up?

Final Surge 5 questions in under a minute
Favorite running book? - Any Matt Fitzgerald mindset book
Current trainers you are wearing? - Brooks Ghost
Favorite race? - Boston Marathon
Favorite recovery meal or recovery drink? - Peanut butter
Your favorite workout - Long Tempo Run

Connect with Diana and resources

Website: http://betterthanalive.com/ 
Free PDF Worksheet:  
http://betterthanalive.com/run/ 
Facebook https://www.facebook.com/DianaAFitts

May 17, 2017

Welcome to episode 45 of the Final Surge podcast where today we talk to Jim Cielencki. Jim won one of the give-a-ways for Nick Willis’ Miler Method Bootcamp we had last winter. We talk to Jim about the bootcamp, find out what he learned and how the experience was. Jim also has a unique running story. The Buffalo resident ran every mile of every street in Buffalo while training for a marathon and the event went viral and even ended up as a Ted Talk

You were one of the winners from the Miler Method giveaway with Olympian Nick Willis we did in episode 26. I want to talk to you about that experience, how it went and what you learned… but first, it turns out you have a pretty interesting running story of your own. Can you tell our listeners How did you get started in running originally?

Tell us about your running Buffalo experience and what that was about?

How hard was the planning to make sure you did routes where you could always be hitting a new street, while not duplicating?

I’ve seen pictures from the Ted talk you did that show the streets you ran in blue. Was that the Strava heat map that is creating that map?

You are running January 1-May 29th, how much of a factor was the Buffalo weather?

You won the Nick Willis Miler Method contest we did and you got to go through his Miler Bootcamp. What was that process like?

Had you ever really run a full out mile before you did this?

How much time did your mile drop by the end of the bootcamp?

What was the training like, what did you learn from the training you didn’t know before?

How often were you doing track/hill workouts?

Having experience with longer races and coming down to mile training was there anything that surprised you about the training?

What was the community like among those doing the bootcamp, how did you all stay connected?

Would you recommend it others?

Final Surge 5 questions in under a minute
Favorite running book? - Born to Run
Current trainers you are wearing? - Saucony Kinvara
Favorite race? - Buffalo Turkey Trot
Favorite recovery meal or recovery drink? - Toast with peanut butter and banana
Your favorite workout - Compound workouts

Links
Episode 26 with Nick Willis.
Ted Talk 
Jim Buffalo Running Instagram
Website for Buffalo Running

May 10, 2017

Many high school teams are winding down their track seasons and starting to think about their summer program. Today we welcome Coach Ben Rosario, who has a couple of high school plans available to purchase on Final Surge in to talk about summer running and building a team culture during the summer. This podcast came as a suggestion and if you have an idea you would like us to explore please send us a message on Twitter @FinalSurge or hit us up on our Facebook Page

We put out a question out on Twitter asking what topics that people wanted us to cover in upcoming podcasts, and we had a group of high school coaches asking for a show on the structure of summer running programs. So we decided who better than the author of probably the best high school cross country book out there which is called Tradition Class Pride, Coach Ben Rosario.

I think we all know the goal of the summer is to build the aerobic base for cross country. I have heard college coaches and successful high school coaches say they think many high school kids are malnutritioned in the aerobic area. So how do we start working on this?

The long run is a staple. I read when Mark Wettmore was a high school coach and winning state championship after state championship his upperclassmen had a 20-mile loop for their long run, and this was high school not at Colorado. And others say high school kids really shouldn’t be running either longer than their age or longer than 90 minutes. What is your thought?

How do you vary mileage between boys and girls in high school?

You have a new summer cross country training plan that will be available for purchase on Final Surge this week. How do you break it down for a team that may have new freshman runners and experienced runners going into their senior year?

For a beginning group of new runners, how many days a week would they run early in the summer compared to the end of the summer?

How do you keep running fun during the summer for them?

What percent or your training is the long run on Saturday?

One of the plans I looked at in week two you add in a couple days a week of drills and strides. What pace should the strides be in?

And you mentioned drills are included, are these form drills?

In the plan I looked at, you started out around 27-miles and built up to just above 50-miles at the end of 10 weeks. What type of mileage do you think this person was doing the season before?

By week two you are getting a workout in on Wednesday, but not really faster than a tempo, and then the long run. The rest of your runs are steady runs, what pace do you recommend. There are some kids who will go to hard and then there are other kids who will jog if you don’t give them some paces. What pace do you recommend based on their current 5k times?

Some questions from Twitter

How often should female HS runners lift weights in the summer? What are 3-5 key lifts to include?

How often should they be doing general strength/core exercises in addition to the lifting?

What's the best way to evaluate HS talent to determine what distance they should run?

You have two programs available for sale on Final Surge, the first is a training plan for the xc season and the second is a detailed schedule for summer running. If someone buys your 5k cross country plan, what can they expect to see inside the program?

Links
Tradition. Class. Pride.
Ben Rosario on Twitter
Final Surge Plans

May 3, 2017

Welcome to episode 43 of the Final Surge Podcast today we talk to professional runner Craig Lutz about how he got his start in running and talk to him about his high school running camps. Please remember to subscribe if you have not done so yet, rate and review us on iTunes and follow us on Twitter @FinalSurge.

You are a very successful professional runner, you had a great college career at the University of Texas, but when did it all start for you, when did you first start really running?

Your high school career was extremely successful. You had a top 4 finish at Footlocker and you won the individual title at Nike Cross Nationals, when did you start thinking of running in college?

What type of mileage did you run in high school?

What was the thought process when you graduated UT to go in the professional running route instead of using the business degree?

You seem to be using that business degree now with your newer Lutz running camp in Flagstaff, can you tell us about the camp?

Is Lutz Running still doing camps in Texas too or just Flagstaff?

How long is the camp in Flagstaff?

What can the kid expect when they come?

Where do the kids stay at your camp?

Some camps have a lot of running involved and some camps have less. How is the running aspect of your camp?

One of my favorite places to run is Buffalo Park. Do you have any plans to run there?

Final Surge 5 questions in under a minute
Favorite running book? - Steve Scott The Miler - Biography
Current trainers you are wearing? - Hoka Clifton 3
Favorite race? - Austin Capital 10k
Favorite recovery meal or recovery drink? - Homemade smoothie
Your favorite workout - Mile repeats and long run at altitude.

Website: LutzRunning.com
Twitter: @Craig_Lutz
Craig's Running Log

Apr 26, 2017

Welcome to Episode 42 of the Final Surge Podcast. This week we continue what we started last week with our popular 'best of show'. This week we focus on episodes 21-40 and bring you the best highlights from each podcast.

We hope you enjoy it. If you want to catch any of the full episodes head over to FinalSurge.com/podcast and listen to any episode.

Follow Final Surge on Twitter
Follow Final Surge on Facebook

 

Apr 19, 2017

Welcome to Episode 41 of the Final Surge Podcast. This week we have something different for you. With 40 episodes recorded, we have talked to some of the greatest living US coaches and endurance athletes around. Every week we add many new listeners to the podcast so we wanted to give you a best of show. We have gone through the first 20 episodes of the podcast and pulled out some of the best highlights from each podcast. This is part one that focuses on Episodes 1-20. We hope you enjoy it. If you want to catch any of the full episodes head over to FinalSurge.com/podcast and listen to any episode.

Follow Final Surge on Twitter
Follow Final Surge on Facebook

 

Apr 12, 2017

Welcome to episode 40 of the final surge podcast where we talk to Jonathan Marcus, the coach of High Performance West about the subject of coaching. Many of you may know Jonathan as the co-host of Magness and Marcus On Coaching Podcast. We talk about his podcast, and he dives deep into subjects like training and racing strategy as well the word coach means to him.

How did you get your start in running?

At what point in high school did you decide to stop the other sports and focus on running?

How did you get into coaching and then form your group High Performance West? 

Are you looking for only elite athletes or would you accept anyone, even a local 5k runner, if they were serious enough?

You and Steve Magness, who was our guest in Episode 18 of our podcast, you two have a podcast called “On Coaching,” why did you start a podcast on coaching

When you think coach, what is the first thing you think about and how has that changed since becoming a coach compared to when you were running?

You have coached at every level from high school to elite professionals, what would you say are some of the more common mistakes coaches are making in developing runners?

You talk a lot about the latest science and the little things that people are doing to get that extra marginal increase. We have a variety of listeners from high school coaches and age group weekend 5k runners. So knowing the wide variety of people listening do you think many people are making a mistake of focusing too much on the small things before getting the basics down?

You recently did a podcast on interval training. When we are looking at interval training, what should we be looking for as far as putting together a training plan?

Let’s talk about the art of racing, one of your podcast episodes. Playing devil’s advocate, if your goal is to win a race, and there is a one best way to run the race the fastest, isn’t that how you should execute it?

That’s if you are in the position to win. What about the person who may be mid-pack and may end up in no man's land all by themselves in the race. How do you advise that person who is looking to run a PR, not necessarily a win in a race?

Going back to that quote of "the goal of preparation and practice is to perform and compete." Can you give us a few examples of a few workouts that you have done recently with some of your athletes and what your goal was as far as transferring that to racing?

Final Surge 5 questions in under a minute
Favorite running book? - Unforgiving Minute
Current trainers you are wearing? - Sketchers GoRun 5
Favorite race? - Cross Country
Favorite recovery meal or recovery drink? - Self Made Smoothie
Your favorite workout - Acceleration Session

Website for High Performance West
Podcast On Coaching 
Jonathan Marcus on Twitter 

Apr 5, 2017

Welcome to episode 39 of the Final Surge Podcast where we talk to head coach and co-founder of TeamMPI, Mark Sortino. Mark is a Level III Triathlon coach and has been published in publications such as US Triathlon Magazine, Triathlete Magazine and was a featured coach in Endurance Films TriMinds series. TeamMPI has triathlon plans available on Final Surge from all events from sprint through Ironman. 

How did you get your start in endurance athletics?

How did you make the transition into triathlons?

That lead to you forming TeamMPI, can you tell us about your group?

How many coaches do you currently have on staff at TeamMPI?

You mentioned you are using Final Surge in your training, how are you using it?

We want to start out with some basic training and triathlon questions for those who are looking to do their first multisport event. For someone who is looking to get started with triathlons, maybe they are someone who has done a lot of running or swimming, what do you see as the most common mistakes made?

You have a wide variety of training plans available on Final Surge, everything from sprint up to Ironman training plans. Let's look at the basic first week for a beginner Olympic distance race plan. Before we talk about specifics, what type of base should a beginner have before they start training for their first triathlon?

Week one: the first day you have 30 minutes of swimming builds and 30 minutes of aerobic running with strides.
For the swim the 30 minutes is:
200 easy choice warmup mix
3x the following:
((100 easy, :30 RI
100 moderate, :30 RI
100 fast, 1min RI))
100 easy choice cooldown mix
***No paces to hit, just go with feel and intention.
For someone who is coming in without a swim background, how important is it to use perceived exertion on the swim?

After the swim, you have the 30 minutes of running. Should these be done back to back, does order matter or should they be separate so you are recovered?

Day two of week one is:
30 min swim active recovery and 30 minutes of bike base spinning
One thing I noticed on the swim is on the second day you have
150 warmup, build each 50
4x 50 - alternate easy/fast up, then 4x100 alternating and again 4x50 alternating hard and easy.
For someone who is coming from a run background, we don’t see a coach saying go hard two days in a row. How different is it training for the swim?

Then the bike is 30 minutes of staying in zones 1-2. Is all of your biking done in heart rate zones vs training paces?

Day three is a Fartlek run
- 10min EASY warm-up, building to Z2
- 15min of fartlek where you have 4 sprints at any type of distance (for 20 sec, 1min, stop sign to stop sign), but make sure you recover before each one.
Why and how often are you incorporating fartlek work into your workouts?

In week one you have some days that are just running or just bike, but every day of swimming has either bike or run. Is this a normal pattern for your triathlon training?

For the new triathlete, they get to the start line on race day and they are looking at several hundred people ahead of them waiting to get into the water. How do you prepare them for what will likely be a much rougher swim than what they practiced?

Looking at an Ironman plan. An Ironman is going to be a lot more time in the water and roads. Looking at one of the weeks for your ironman training you have a total of 3.5 hours running, 5.5 hours biking and just under 2.5 hours swimming. Do you try to keep each week proportional to the amount of time they will actually be spending doing the event on race day or do you focus on what they may need the most help with?

On days where you are doing either both swim run, swim bike or bike run, is it important that you do them in the order you will be doing them on race day, not important at all or should you switch it up?

Over the last few years, there have been a lot of technical advancements that make it easier to train, such as the availability of power meters and testing your heart rate variability. How important are these tools to your coaching?

Can you tell us how you are using HRV with your athletes to monitor the overall picture of what is going on with them?

We all live with our Google calendar, our day planners and our family calendar hanging on the fridge, and they all have the same thing. 7 day weeks, which is what we seem to focus on training around to are those 7 day weeks. You recently had a piece on your blog TeamMPI.com about changing the cycles up some. What do you recommend people consider when putting together a training cycle?

Team MPI has plans available on Final Surge from everything from the sprint up to the Ironman triathlons. I will leave the links in the show notes to those plans, but if someone wanted to reach out to you about coaching or other questions how could they best reach you.

mark@teammpi.com or coaches@teammpi.com

Final Surge 5 questions in under a minute
Favorite running or endurance book? - Born to Run
Current trainers you are wearing? - Newton
Favorite race? - Kona
Favorite recovery meal or recovery drink? - Shakology and Energy Lab Armor
Your favorite workout - Running a hard trail run, Bike short interval work, Swim long repeats.

Team MPI Social Media Follow us and participate in the conversations on our social media pages: Facebook: www.facebook.com/teamMPI
Twitter: www.twitter.com/teamMPI
Instagram: www.instagram.com/teamMPI 
YouTube: www.youtube.com/TeamMPI
Team MPI Website

Mar 29, 2017

In episode 38 of the Final Surge Podcast we are joined by Denny Krahe who is a coach and best known for his running podcast called Diz Runs. Denny has almost 400 episodes of his podcast and releases three a week. We will talk to him about his first ultra run he did recently, his coaching and his new upcoming book Be Ready on Race Day.

How did you get your start with running?

You made the transition from not being a runner until after college to coaching. How did that transition happen?

At what point in this journey did the DizRuns podcast start?

What are some of the best stories that you remember from your podcast?

Recently you made the jump to ultras and did your first ultra trail run, what was that like?

You have done a lot of marathons, but here you get to 26.2, and you had another 10k to go. How did it feel at the 26.2 mark?

What were the big differences in your training leading up to the ultra?

What about fueling, how did your fueling change running the ultra vs. what you were used to in marathons?

What lessons did you learn from the ultra? What would you change next time?

You have a background in exercise science and talk a lot about injuries on your podcast Q&A episodes. What are the most common issues you see with the athletes you work with?

What are the strength and core routines you are using with your athletes to keep them healthy and for injury prevention?

You do a lot of coaching when someone comes to you for coaching where do you find them to most often be at? Are they a new running looking to get started, a more experienced running looking get that extra 1% improvement or somewhere in between?

You recently announced you have a new book coming out. Can you tell us the topic of this training book?

What is the market for this book, half marathon, and marathon?

When is the book coming out and where can they get it?

Final Surge 5 questions in under a minute
Favorite running book? - 80/20
Current trainers you are wearing? - Altra’s
Favorite race? - Running with the Bears in California
Favorite recovery meal or recovery drink? - Greasy Burger and fries
Your favorite workout - Mile repeats

Denny’s website
Denny’s upcoming book - Be Ready On Race Day 
DizRuns on Twitter
DizRuns on Instagram

Mar 22, 2017

Welcome to episode 37 of the Final Surge podcast where we talk with coach Nate Helming. Nate has been featured in such publications such as Competitor magazine and is the founder of The Run Experience. I recommend you check out his videos on Youtube at The Run Experience. Today we will discuss running injuries, hips, footstrike, nose breathing and more. 

How did you get your start in endurance sports?

Did you do track and cross country in high school or was it just something you did on the side?

What did you do after high school, did you do these sports in college?

You now run The Run Experience and specialize in movement and keeping runners injury free. Did you study Exercise Science in college?

Depending on the survey you want to believe, 65-80 percent of runners and triathletes get injured every year, why do you think the injury rate is so high?

You mentioned thorough dynamic warm up, what does that look like for you?

You mentioned range of motion; one argument is you only need as much flexibility or range of motion as the activity requires. So with running that is not a whole lot. Do you agree with this or do you think we need to work even more on increasing range of motion?

If we look at the newer runner, some of the common injuries we see are shin splints, Achilles injuries, runners knee, tight calves, most of what we see is lower leg injuries, but usually, that is the symptom of a different causing factor. What are some of the things you most often see leading to these lower leg injuries?

You mention hip extension, when I see lower leg injuries, the first thing I look at are the hips, and often, the hips are back when we look at them on video. It is easy to tell someone to get your hips underneath, but it is a different thing to make it happen. How do you work with athletes to get their hips under them?

In your videos on Youtube at The Run Experience, you talk a lot about proper foot strike. While there may not be a one best foot strike for everyone, where are some of the things you look for?

You mentioned during the first mile of the warm up run to breathe through the nose only, does this teach deeper belly breathing?

When working with your triathletes and runners, you have them working with these drills and movements. How much general strength and weight lifting do you do with your athletes?

You mentioned barbell movements, are you working with the Olympic movements or what other types of strength work do you have your athletes do?

You have the 2-week quickstart program on your site, can you tell us what is involved in that?

You have a new mobile app too, what is included in that Run Experience app?

Final Surge 5 questions in under a minute
Your favorite running book? - Bowerman and the Men of Oregon
Current trainers you are wearing? - Altra Loan Peak 3.0
Favorite race? - Leadville 100 Mountain Bike Race
Favorite recovery meal or recovery drink? - Sushi and ice cream
Your favorite workout - 90 min trail run working uphills

Youtube 
Website 
Instagram 
Facebook
TheRunExperience App

Mar 15, 2017

Welcome to episode 36 of the Final Surge Podcast where we talk to former Syracuse Orangeman, and current NAZ Elite Runner Marty Hehir about his first year as a professional runner. We talk about his career at Syracuse, how he found out he would be running in the Olympic trials just 2-days before the race and how his training has changed since going pro. Marty helped lead Syracuse to the National Title in cross country with his ninth place individual finish at the 2015 Championships. 

We like to start out by introducing the listeners with our guests by asking how you got your start in running?

What made you want to run at Syracuse, I’m guessing not for the weather?

While I don’t think he is under appreciated any longer, for a while I think Chris Fox was probably one of the best college distance coaches that few knew. What was it like running for him?

When you were thinking about going to school at Syracuse was it something you were thinking about going to school to become a professional runner, or were you a runner for something to do while at school? And at what point did you decide you were going to pursue a professional running career?

How has the transition gone, have you enjoyed it as much as you thought you would or has it been different?

You joined NAZ Elite in August, but you ran at the Trials in the 10k before that. Who were you training with before joining NAZ?

You mentioned you were not even in the trials until 2 days before. What is the back story there? How did you get in?

All runners for the most part have big personalities in their own way. Your group though seems to be on another level. How fun has it been to be part of that group in Flagstaff?

Marty answers the question, does Scott Fauble eat as many burritos as it seems during the week? 

You have a 3k pr of 7:49 and have run a half in 63. So you have a lot of versatility. What do you think you will be focusing on over the next few years?

What races do you have on the schedule?

One thing I love about your team is your openness. Your teams complete training logs are online at FinalSurge.com/nazElite. Do you guys get a lot questions about your training and why do you open it up so much when some others seem to be so secretive about what they do?

First what I have learned from interviewing so many professional coaches and runners is there is no one road to Rome, there are many ways to get there. There are many ways to get to the top, but all of them involve hard work and consistency. So what is some of the biggest changes you have seem since joining NAZ Elite vs what you were doing before?

You mentioned 15x1k. Saturday you did a Lactate Threshold 15 x 1k in 2:58 with 1 min rest. And this is one of the things I love about your online logs is not only do you have workouts, but you have notes that you put in post race. So it looked like you stayed 2:57-2:59 on each rep. And it states you did it with a few other of the guys on the team. Is this a staple workout?

Today you did a leg speed workout where you did a 3 mile warmup, 10x200 in 31 with 200 recovery jog and 3 mile recovery. How often are you doing these types of high leg speed workouts?

What advice would have you have to a runner looking at your logs and looking for ideas. Obviously not everyone is an elite runner, so what could an age group runner in a local 5 or 10k learn from reading your logs?

Final Surge 5 questions in under a minute
Favorite running book? - Born To Run
Current trainers you are wearing? - Hoka Clifton 3
Favorite race? - 2015 NCAA XC Championship Race.
Favorite recovery meal or recovery drink? - Chocolate Chip Pancakes
Your favorite workout - Cutdown workout

Coach Ben Rosario in Episode 4?
Marty on Twitter
Complete Training Logs
Marty’s Training Log

Mar 8, 2017

Welcome to episode 35 of the final surge podcast where we welcome Coach Greg McMillan to the show.  If you get any tidbits or learn anything useful from this podcast please head over to iTunes and share a review. Today we are going to discuss How Greg got involved in coaching, we will break down his world famous running calculator app and answer some common questions that coaches and athletes have about it and we will talk a lot about his training from 800 to marathon. Greg’s calculator is now built into Final Surge as one of the calculator options, and when you match that with his training plans there are now over 100 McMillan customized plans available at Final Surge.

How did you get started in running when you were younger?

Can you give us the history of how you got started in coaching?

You started with exercise science. There is the science of coaching and the art of coaching. What is something you learned early, maybe in a classroom, that didn’t translate to real world coaching?

Who were your big coaching influences?

I believe you made a transition in the last few years away from coaching elites runners in person to more of an online model, is that correct?

You developed what may be the most widely used running calculator around. We recently added in your running calculator into the Final Surge software and started adding your plans as an add-on. So let’s start talking about your calculator and your plans.

When looking at your plans you ask if a runner is level 1-4, can you describe the difference between the levels?

Another question you ask is if the athlete is an Endurance, Speedster or Combo. You go into great detail on this in your book You only faster. But can you explain to someone who hasn’t read the book what the differences are between those three?

One of the ways to figure out what type of runner you are is your running calculator. So If I understand it right, if someone runs a 5k of say 17 minutes and types it into your calculator it says they should be running a 4:54 mile. Now if their mile time is 4:45 that would tend to show they are a speedster if their aerobic training was in place correct?

If that same athlete has recently run a 17 minute 5k it says their Tempo runs should be 5:44-5:58.. but if you use their recent 4:45 mile it would give them a tempo pace of nearly ten seconds per mile faster. So which would you recommend they use, the faster time because they may be more of a speedster of the 5k time because it is a longer event? Of course, this assumes both those events were recent good races and true times. 

In your mobile app you have 4 groups of workout paces. The first two are Endurance and Stamina. How do these two differ and what percentage of time do you think you should spend in each of these sections during a typical week or 12-week training cycle? 

Now let’s jump to your plans and take a look at some examples. Based on the training plans, if someone is following a level 4 training plan they obviously have a good solid base. What do you see as a typical base buildup looking like before someone jumps into a 12-week training plan?

In your 800/1600 training for a combo runner you start out week one with an easy run on Monday, then Tuesday you go into a 800m cruise interval workout with 6-8x 800 with a 200m recovery. Then 3x200 with 200 recovery. Can you talk about this workout and the goal of cruise intervals and what the pacing is for the cruise interval and 200’s?

Then Wednesday you do a 40-50 min recovery.  Then on Thursday for a miler, you go 16x100 race goal pace with 2-400 recovery. You go right after goal pace work week one, so this obviously assumes they are coming in with the base. How often do you tough race pace work?

Then you go Friday/Sat easy days and Sunday a long run up to 80 minutes. How long do you think 800 runners and milers should be working up to on their long runs and do you do them every week?

Your peak week 10 you start out with the recovery run on Monday, Tuesday you comeback with 10-12x200 with a 2-300 recovery jog to work on building sprint speed. What paces are these 200’s at?

Wednesday is a recovery day. You give a wide range of 40-60 minutes. What advice would you tell your athletes on determining if they should go 40 or 60 minutes? 

Thursday is a 20-30 min warmup run.

Then they do 15-20 sets of 15-second strides with a one min recovery jog and 20-30 min cool down. 

Are these strides at 5k pace? 3000 pace or what are you using?

Many coaches I have talked to use strides at the end of their workout, you are doing them in the middle, what is the reasoning?

Then Fri/Sat are easy run days with a time trial on Sunday. how should an athlete run this time trial?

We have a lot of high school coaches who listen to this, and I would expect many of those purchasing the 800/miler plans are likely high school and college coaches. Many high school athletes who are not national level elite may be racing once a week. So if a high school runners has a race on a Saturday, do you substitute one of  your workouts during the week for the race or how are you changing a week?

You start out with an easy run for the first few days then on day 4 you do a goal pace workout where you do 10-12x400 at goal pace, then a couple more easy days and your long run of 70-80 minutes. What some will notice is how similar this is to the 800/mile plan we talked about earlier. Many coaches today treat the 800 through the half marathon with similar training just working on around the edges on some pacing work and a little volume changes, what do you see as the biggest differences between maybe a miler’s training and a 5 or 10k runner?

There are a lot of similarities there, but then things really change when we reach the marathon. One of the big factors in the marathon of course is the wall and how to properly train the fueling systems. What does a runner who is making the move to the marathon really need to know about this jump and teaching their body to burn fat more efficiently along with glycogen?

When it comes to hip mobility, core strength, strength auxiliary work, what do you recommend and how often?

If someone wanted to reach out to you and find out more about your services how could they best reach you?

Final Surge Round

Your favorite running book? - Once a Runner
Current trainers you are wearing? - New Balance 1080
Favorite race? - Mile or 5k
Favorite recovery meal or recovery drink? - Cheeseburger, Fries and Beer
Your favorite workout - 10-12 400m

Resources

McMillanRunning.com
Final Surge Plans
You Only Faster
Greg on Twitter

Feb 22, 2017

Welcome to episode 34 of the Final Surge Podcast with our guest Jason Hartmann. Jason was a very successful professional runner who in the last few years Jason hung up his racing flats and traded them in for a coaching whistle. Jason is quickly building a very successful program at Saginaw Valley State and we talk to him about that process. 

How did you get your start in running?

At what point would you advise a kid to start running full-time in high school based on your running history?

You ran at Oregon, what lead to the decision to go there?

When you were running at Oregon at what point did you think it may be something you wanted to pursue after college?

You had a very successful running area including a couple 4th place finishes at Boston and a top American at Chicago, what was the most memorable race for you?

You retired from running in 2014 and decided to get into coaching, what made you want to get involved in coaching?

You mentioned you coached Elise Cranny, was that your first time coaching?

With many high school kids, we see them peak or burn out after high school. What is it with Elise that has lead to her success in college too?

You are now coaching at Saginaw Valley State. How did that come about?

What was the program like when you took over vs. now?

What type of athletes are you looking for to be part of the program?

What is something your program does that you think all successful college programs do

What is something that you think you guys do that may be unique or different?

When coaching everyone has to find their own formula, their own voice, but we get influences from other coaches. Who has been a big influence in your coaching career and philosophy?

If you could change something about our high school programs, what would it be?

Is that your biggest challenge making it fun and getting the kids to be consistent?

You are making the transition from xc to track how do the workouts change from cross to a 1500 on the track?

So is the biggest change race paced workouts?

How are you using Final Surge in your coaching?

Are you laying out the week before hand for them? Or how are you putting the workouts in?

Are they required to log in and give you notes on how they feel or what do you expect from them?

Are you still doing some running on your own?

What does the future hold, where do you see yourself in 10 years from now?

Rapid Fire... 5 questions in under 1 minute
Favorite running book? - Jack Daniels
Current trainers you are wearing? - Vomero’s
Favorite race? - Minnesota Twin Cities Marathon
Favorite recovery meal or recovery drink? - Pizza and Coke
Your favorite workout - Hill Runs

Connect with Jason on Twitter
Connect with Final Surge on Twitter

Feb 15, 2017

Welcome to Episode 33 of the Final Surge podcast where we talk to Scott Simmons who is the coach of the American Distance Project in Colorado Springs. Scott has been coaching for 27-years and recently had his men go 1-2-3-4 at the US XC Championships. We talk about his program’s success, training for a marathon and why he thinks the US is not where it should be yet in the marathon. We have been making some changes to the final surge software recently. If you have any ideas or have any questions please follow us at Facebook.com/FinalSurge or on Twitter @FinalSurge

How did you get started in running?

How did you make the transition to coaching?

You have been coaching for 27-years, who have been your biggest coaching influences?

The American Distance Project has been making a lot of noise recently. When did you start the group?

How are you growing the team, what types of athletes are a good fit and how do you identify them?

I have read you are not as much of a believer in traditional periodization as many coaches and likely to always be working on every aspect of running. Can you explain your coaching philosophy?

You have runners from 1500 to 10k to marathon. We know the marathon is it’s own beast, but how do you train an athlete differently if their focus is the 1500 vs the 10k?

Speed is much difference than endurance, an example if you take a 400-meter runner in high school they could work on dropping 1-2 a season off their 400 time while a 1500/1600 guy could drop 10-12 seconds. So obviously there is more bang for your buck on the aerobic side. Let’s give some practical advice to a runner who may be listening out there. If some age group weekend 20 minute 5k runner out there is looking to make a change and get some improvement what are some of the things you would tell them to look at?

Do you use HIIT as part of your training program?

Let’s switch to the marathon. One of the big differences between a marathon and a 10k besides the mileage, which is obvious, is fueling. Do you work on fat burning adaptation as part of your program and if so how?

What are you doing for workouts to target fat as a fuel?

If you have a new kid out of college who won’t likely race over a 10k in the next few years, will you use this training at all or is it just for your marathon runners?

Is the 1/2 marathon closer to the marathon or 10k for you as far as fat burning?

The USATF XC was this past week and the top four men to cross the finish line were all coached by you. You are obviously doing something right. What are some of the things you are doing that you think every great program does?

Knowing you have four athletes heading to Uganda for the World’s, and the weather will likely be a lot warmer, what are you doing to prepare your athletes for the climate change?

What do you do, that you think may be different than other programs?

You coached at the college and the professional level. So when you were a college coach and got in a group of incoming freshmen what did you see were the places that the high school students were lacking?

In America, we have had success in the last few years on the track, but we are not having the same results in the marathon. Where do you see us going for American marathon runners?

What do you think of the 2-hour marathon program? Do you think it is attainable anytime soon?

Rapid Fire... 5 questions in under 1 minute
Favorite running book? - Once a Runner
Current trainers you are wearing? - Nike Vomero
Favorite race? - College Reunion Race
Favorite recovery meal or recovery drink? - Pepperoni Pizza and IPA
Your favorite workout - 25x400 with short rest

Resources:
Our interview with Joe Vigil
Simmons Twitter Account
Facebook Page of ADP
Dhama Core Cooling

Feb 8, 2017

Welcome to Episode 32 of the Final Surge Podcast where today we talk to 2016 USATF Mountain Ultra Trail Woman's open runner of the year Addie Bracy. Addie, a former Olympic Trials track athlete made the switch to mountain racing in 2016 and won the US Championship in her first race. We talk about the transition to mountain and trail running and we also talk about her getting involved as a high school coach. I hope you enjoy this show and make sure you check out what the Hudson team is doing with coaching to support their athletes.

Addie welcome, we like to start out getting to know our guest a little better so if you could tell me how you got your start in running?

What was your high school running career like?

You walked on at UNC, how was it walking on and what can you share with our listeners about that experience?

You had a very respectful 16:20 in the 5k in college, that may not have been good enough to win a national championship, but many of our listeners, male and female would take it. After running at North Carolina, what was your thought process about what next?

Many, including myself, consider Brad Hudson to be one of the top US Distance coaches of our time. He was a guest of ours in episode 2 of this podcast last summer. How did you get connected with Brad and Hudson Elite?

So in North Carolina were you running on your own and not with a team?

How hard was it running on your own vs running with a group like you do now?

You recently made the jump into running up mountains for fun, what were you thinking?

So that was your first mountain race?

As you mentioned the selection for the US Team was held at Loon Mountain in New Hampshire this past summer and you won the US Title on the Women’s side. I grew up in NH and have skied down Loon Mountain several times. But the only way I have even thought about going up is on the lift. When you lined up for that race what were your expectations?

Then you got to represent the US in the World Mountain Running Championships, how was that feeling of representing your country?

Are you going to continue to do mountain running competitively?

What were the biggest changes you made in your training?

What is a typical length and what is the elevation gain of a mountain race?

Can you break down the training a little bit for us on a week what it looks like for you now?

So it sounds like the biggest difference is your hard days instead of tempo work on the track is more of just trail work?

Is a hard day still speed week or is to more climbing now for the hard day?

Not only did you podium at the 2016 World Mountain Running Champs as a team, you also made the podium at the 2016 Eliptigo World Championships. How much time do you spend on an Eliptigo?

You have run at the Olympic trials and other prestigious races in your career. What has been the highlight of your running career so far?

You made the jump to high school coaching this past year. What made you want to get involved with coaching?

You mentioned you didn’t know how serious they would be, every high school teams has a variety of

Welcome to Episode 32 of the Final Surge Podcast where today we talk to 2016 USATF Mountain Ultra Trail Woman's open runner of the year Addie Bracy. Addie, a former Olympic Trials track athlete made the switch to mountain racing in 2016 and won the US Championship in her first race. We talk about the transition to mountain and trail running and we also talk about her getting involved as a high school coach. I hope you enjoy this show and make sure you check out what the Hudson team is doing with coaching to support their athletes. Now on to the show.

Addie welcome, we like to start out getting to know our guest a little better so if you could tell me how you got your start in running?

What was your high school running career like?

You walked on at UNC, how was it walking on and what can you share with our listeners about that experience?

You had a very respectful 16:20 in the 5k in college, that may not have been good enough to win a national championship, but many of our listeners, male and female would take it. After running at North Carolina, what was your thought process about what next?

Many, including myself, consider Brad Hudson to be one of the top US Distance coaches of our time. He was a guest of ours in episode 2 of this podcast last summer. How did you get connected with Brad and Hudson Elite?

So in North Carolina were you running on your own and not with a team?

How hard was it running on your own vs running with a group like you do now?

You recently made the jump into running up mountains for fun, what were you thinking?

So that was your first mountain race?

As you mentioned the selection for the US Team was held at Loon Mountain in New Hampshire this past summer and you won the US Title on the Women’s side. I grew up in NH and have skied down Loon Mountain several times. But the only way I have even thought about going up is on the lift. When you lined up for that race what were your expectations?

Then you got to represent the US in the World Mountain Running Championships, how was that feeling of representing your country?

Are you going to continue to do mountain running competitively?

What were the biggest changes you made in your training?

What is a typical length and what is the elevation gain of a mountain race?

Can you break down the training a little bit for us on a week what it looks like for you now?

So it sounds like the biggest difference is your hard days instead of tempo work on the track is more of just trail work?

Is a hard day still speed week or is to more climbing now for the hard day?

Not only did you podium at the 2016 World Mountain Running Champs as a team, you also made the podium at the 2016 Eliptigo World Championships. How much time do you spend on an Eliptigo?

You have run at the Olympic trials and other prestigious races in your career. What has been the highlight of your running career so far?

You made the jump to high school coaching this past year. What made you want to get involved with coaching?

You mentioned you didn’t know how serious they would be, every high school teams has a variety of runners. How do you deal with the differences in motivation levels?

A large section of our listeners are high school coaches. What advice do you have for coaches, something they may not be thinking of when working with high school kids?

What advice do you give to your kids who want to continue competitive running after high school?

When we talked to Brad last year he mentioned the athletes at Hudson Elite did some coaching, are you involved in that?

Do you take runners of any ability?

And a Twitter question we had come in, you can follow us on Twitter @FinalSurge

There are a lot of busy coaches out there. How do you juggle coaching, training, work and a personal life?

What is next for you, any races on the schedule?

Rapid Fire... 5 questions in under 1 minute

Favorite running book? - Hudson’s Little Black Book
Current trainers you are wearing? - Salomon S-lab Sonic
Favorite race? - 10k
Favorite recovery meal or recovery drink? - Bacon
Your favorite workout - 400 repeats

Resources
Addie on Twitter
Addie on Instagram
Addie's blog
Hudson Training
Little Black Book of workouts

 

Feb 1, 2017

Drew Hunter -

In episode 31 of the Final Surge podcast we welcome professional runner Drew Hunter. Many consider Drew the best American high school runner since Alan Webb. Drew turned down the opportunity to run at Oregon and instead signed a deal with Adidas to turn pro. We talk to Drew about what went into that decision-making process, how the new lifestyle is treating him and we break down a week of workouts. The first couple of questions there was a few audio issues with his phone, but it cleared up. I hope you enjoy this episode as much as I enjoyed doing it.

So let’s start at the beginning, when did you get your start running?

Before that mile in 8th grade had you ever run before or was that really your first time?

How fast was your mile in 8th grade?

When was it that it struck you, hey I may be pretty good at this and have a future.

We talked to your coach Tom Schwartz in Episode 12 about you going pro. You had said you were going to head off to Oregon, but then you decided to take another direction, can you tell us what went into that decision making process?

So what are your plans for college?

You had ended your high school career with Lyme disease, you feel most of the way back or are you fully recovered from that now?

You signed with Adidas, but not really a team One of the tough parts about going pro right away is you lose that team aspect. How has that change been for you?

Your coach is across the country and you have no team, have you found any running buddies?

So how has your training changed since you turned pro?

Everyone who ran in high school knows the drill. You are in school all day, then you get in your running and strength work, you spend a couple hours on homework and by the time you realize it, it is time for bed and to get started all over again. Now, your job is a runner. So what does a day look like now that this is your job?

What's been the biggest challenge on or off the track for your transition to a pro?

Made your debut Sir Walter Mile last August, what was it like lining up on the line as a pro runner for the first time and not against high school kids your age did it feel different?

How is it working with Adidas knowing they are paying you, but at the same time knowing you are younger and not quite there yet. Do you feel any pressure?

This weekend you ran another sub 4-minute mile at The Armory to win the Men’s 1 Mile Elite race during the New Balance Games. Is this where you see your career focusing on in the next few years the 1500/mile?

Let's talk about that training. Listeners love to hear training talk. Can you walk us through some training, the types of workouts you do, paces you run them in and such?

How are you communicating with Tom on these workouts?

What is your next race you have on the calendar?

What is the plan for outdoor season?

Did you set any goals for this year?

Where do you see yourself in 5yrs?

I know your mom is a high school track coach. If she incited So what advice do you have for young high school runners who may be just getting started in the sport of track?

Rapid Fire... 5 questions in under 1 minute
Favorite running book? - Born To Run
Current trainers you are wearing? - Adidas Supernova Glide
Favorite race? - Mile
Favorite recovery meal or recovery drink? - Chocolate Protein Drink
Your favorite workout - Hill Repeats

And because Francis Garcia was so passionate about asking questions on Twitter, we have a few bonus questions for you:
If you could remove one sport from the Olympics what gets cut.
Taco Bell or Del Taco

Drew on Twitter
Drew on Instagram

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