Welcome to episode 80 of the Final Surge Podcast where we welcome medical doctor Josh Emdur to the show. Josh has an interesting practice, he works for SteadyMD which changes the way the people interact with their primary care physician. Imagine, instead of calling your primary care doctor for an appointment you texted them and shortly thereafter you were talking to your doctor via a video chat. Dr. Emdur's practice does just that and he specializes in working with runners. You can find him at SteadyMD.com/running.
Josh is doing some interesting thing around medicine for runners
If you could tell us how you got started as a runner?
What was it working with a coach that really changed things?
You are online at SteadyMD.com/running can you tell us what this site is about?
How does that work, how do you treat patients virtually?
I’ve seen on your social media that Neely Spence Gracey uses you, being in Boulder are you working with a certain level of runners or anyone?
You have mentioned you are more like a primary care doctor for athletes. Why do I need a primary care physician when it seems specialist is more of the trend these days?
Can you practice in any state?
You are obviously using technology to make this work, what do you with the future of healthcare technology such as all the data that Apple Health is grabbing, Do you or can you use and monitor that?
It seems that technology is lowering the costs for just about everything in our lives these days, but the one place it is not lowering is our healthcare costs. Healthcare costs total about 18% of our GDP last I saw, without getting into the politics of health care and ObamaCare, do you see subscription services like this as a future way to lower costs?
If someone is already paying obscene amounts for health insurance why would they spend the $79/mo on this too?
I don't go to the doctors often, I don't think I have been to a Dr. in at least 7-8 years. Last time I was there I had an appointment and all I remember is it took almost an hour longer before I was able to see the doctor. How would an appointment work with you online?
If received a prescription from you would insurance cover it?
I wake up this AM and not feeling well and want a consultation, how long would it take to get an appointment?
What does an appointment with you look like?
What do you think is running related injuries vs general health issues for your clients?
I wake up on a Tuesday morning with a race this weekend and I am feeling something coming on. You are off on your vacation for a couple weeks rock climbing in South America, what happens if i need service while you are gone?
You mentioned you can be a team member with an athlete and their coach, can you give me an example of how that would work?
Final Surge 5 questions in under a minute
Favorite endurance/running book? - Born to Run
Current trainers you are wearing? - Newton
Favorite race? - Boston or any race where people are excited to be there
Favorite recovery meal or recovery drink? - Cholocate Milk
Your favorite workout - Anytime pushing myself usually on trails
Welcome to episode 79 of the Final Surge Podcast. Today we dive deep into training with coach and author Mario Fraioli. We spend a half hour talking nothing but the 5k. We dive into how to race a 5 and how you structure your training for that race. If you are interested in coahing for the 5k you can reach out to Mario on his website MarioFraioli.com or check out our training plans at Finalsurge.com.
We have a special training episode today where we are going to talk about 5k training. But before we do that I want to spend 2 minutes catching up. We had you on last year, people can learn more about you from episode 27. I think most of our listeners know about your Morning Shakeout Tuesday newsletter, but recently you added the shakeout podcast. I loved your recent episode with Shalane. What made you decide a podcast was where you wanted to go next?
The 5k is unique because it is the shortest race most non-elite winners will do. It’s also my favorite race distance to coach personally because it’s a great mix of endurance and speed. What do you personally like or not like about the 5k?
For this, I don’t want to focus on the couch to 5k. There are plenty of plans and podcasts about that. I want to focus on someone who is really interested in racing a 5k. And that could be someone looking to break their 24min Pr or go sub 19 or even sub 15. We usually talk about training and then get into racing. But today I want to work backwards. I want to start with racing the 5k to understand what we need to work on in training. You take on a new athlete what general racing advice do you have for a road 5k runner?
Racing a 5k is tough. As I tell my athletes you need to learn to enjoy that ride on a pain train. If you are going for it then from 800-5k meters you are probably going to hurt. Do you find there is work you can do to get them used to that feeling or do they need to race to experience it?
If you have someone, maybe a competitive age grouper, not going for the win. How do they race it? Do you like even splits on a flat course for optimal racing?
There is usually a big pack early through maybe 2k then it starts thinning out. Is this because too many people go out to fast?
No, of course,e you mentioned experience racing is the best teacher for racing a 5k. You can be in great shape and still fall apart in a 5k so how do you ride that line between going for it and blowing up?
If you have an athlete who says I have this key 5k I want to crush how long is your recommended program and what should the base look like before they even start that?
What type of base should they be coming off, what should the training look like before the training cycle?
If someone had a 12-week block how much racing can they do before their A race?
You mention faster than race pace work, how do you structure those in?
Walking through a training week
We talked about racing on that edge, how many 'Seeing God' workouts do you do?
What percent of the total volume for the week is your long run in 5k training?
How do you work in workouts that may be specific to the course?
Interested in getting coached by Mario, check out his website
This is a replay best of episode of the podcast where we go back to Episode 39 of the Final Surge Podcast and our talk with Team MPI head coach and co-founder Mark Sortino. Mark is a USA Triathlon Level III Coach, a certified USAT Race Director, and is the head coach of Team USA Paratriathlon. In addition to coaching, Mark is a 16-time Ironman finisher.
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 featured in publications such as USA Triathlon Magazine and Triathlete Magazine, and was a featured coach in Endurance Films TriMinds series. Team MPI has triathlon training plans available on Final Surge from the sprint distance through the Ironman.
How did you get your start in endurance athletics?
How did you make the transition into triathlons?
What lead to you starting Team MPI? Can you tell us about your group?
How many coaches do you currently have on staff at Team MPI?
You mentioned that 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 the sprint distance 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 #1: The first day you have 30 minutes of swimming and 30 minutes of aerobic running with strides.
The 30-minute swim workout is:
***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 #1 is a 30-minute active recovery swim and 30 minutes of bike base spinning. One thing I noticed on the swim is that on the second day you have:
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 workout is 30 minutes of staying in zones 1-2. Is all of your biking done in heart rate zones versus training paces?
On day three there is a Fartlek run:
Why and how often are you incorporating fartlek work into your workouts?
In week #1 you have some days that are just running or just biking, but every day of swimming has either a bike or run. Is this a normal pattern for your triathlon training?
For the new triathlete, they get to the starting 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?
Now I'd like to look at an Ironman plan. An Ironman is going to be a lot of additional time in the water and on the roads. Looking at one of the weeks for your ironman training you have a total of 3.5 hours of running, 5.5 hours of 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 swimming and running, swimming and biking or biking and running, is it important that you do them in the order you will be doing them on race day? Is that 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 for our normal training periods. You recently had a piece on your TeamMPI.com blog about changing the cycles up some. What do you recommend people consider when putting together a training cycle?
Team MPI has training plans available on Final Surge from the sprint triathlon distance up to the Ironman distance. 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.
firstname.lastname@example.org or email@example.com
The Final Surge... 5 questions in under 1 minute
Favorite running book? - Born to Run
Current trainers you are wearing? - Newton
Favorite race? - Kona
Favorite meal or recovery drink? - Shakeology and Energy Lab Armor
Your favorite workout - Running: a hard trail run, Bike: short interval work, Swim: long repeats
You can find Team MPI in the following places: