Episode 123: Joey Berriatua is one of the up and coming young guns of the Tinman Elite Group. Joey has an interesting story. Joey is the son of a former baseball player who got a pretty late start in the track and field world. Joey has been an underdog since he started and has defied the odds to go on and become a member of one of the hottest teams around. We talk about his road to where he is today and what it is like being part of the Tinman group.
:45 Story about impact of Tinman group and youth
1:45 How has the experience of being part of Tinman been?
3:25 How you got into running
6:07 Do you remember what your time was in 8th grade? Didn't break 5 until 11th grade
7:10 What was your progression like in cross country when you didn't run track in high school?
10:44 When you were a Junior and made the decision to quit baseball and run track how did your dad react to that?
13:04 How did the first year of track your junior year go?
13:54 What was your training like going into your junior track season?
15:05 When you went 4:23 as a junior did any colleges start showing interest?
17:20 What was the biggest change between running in high school and running in college?
18:45 Did you think of yourself as a cross country runner who did track to stay in shape or the other way around?
19:53 When you were at Santa Clara talk about your involvement in the basketball games
22:30 How did you end up making the connection to the Tinman team post-college?
25:32 What event are you going to be focusing on?
26:25 Do you think Steeple is one of those events that gets neglected that kids could focus on and gain attention?
28:07 How hard was the hurdling part to learn for you?
29:00 When did you start with Tinman and how is the training going?
31:00 What has been the hardest part to adapt to since moving to Boulder and joining Tinman?
32:33 You are posting runs often on Instagram, how many guys are in the group now?
34:25 What is something you have learned you can share with young high school runners to help them?
Final Surge round, 5 questions in under a minute
Favorite endurance/running book? - The Perfect Mile
Current trainers you are wearing? - Addidas Solar Boost
Favorite race? – Steeple
Favorite recovery meal or recovery drink? – Oatmeal with peanut butter, banana and strawberries
Your favorite workout – Long Run
Episode 122: Jason Fitzgerald joins us again to talk about strength training, the differences between lifting for endurance and speed and the importance of the glutes. We also talk about how he would periodize a strength program.
1:02 Strength running podcast - We discuss his new podcast
1:47 Why strength training is not cross training. It is part of what we need to do.
3:25 Distance runners want to be light and fast, so what concerns are there with getting into the weight room.
6:05 When should a runner lift, workout day, recovery day or does it not matter?
8:00 If working out on your workout day do you recommend after or before your run?
9:28 What is the difference between lifting for endurance or lifting for speed?
11:18 I hear Meb talking about trap bar deadlift a lot, what are you incorporating as part of your weight routine?
13:55 How many days a week should endurance runners be hitting the weight room?
14:56 We tend to think of ourselves as runners instead of thinking of ourselves as athletes
16:56 Another thing you have been talking about recently is glute strength. A common thing we hear is ‘glutes not firing’ want to talk about how glutes play a big role in in our running form, mechanics, and injuries?
20:04 We are coming to the end of the spring marathon season, we have seen a great Boston race, London, and now it is time for many to start thinking about their fall marathons. I know you work with a lot of marathon runners, how much strength work do you have your marathon runners do?
23:06 When you coach a marathon runner where do you start with incorporating strength training?
Welcome to Episode 121 of the Final Surge podcast where we welcome veteran World Duathlon finalist Kerry Camberg to the program. Right after we recorded the podcast Kerry qualified again for the World Championship. Kerry was a late bloomer to endurance athletics and talks about how it is never too late to set big goals and chase them.
1:25 Unique story on how she got involved in running in high school after getting injured as a gymnast.
2:41 After high school, took a lot of time off and didn't get back into athletics until several years later.
3:15 Got involved in triathlons, realized she was decent on run and bike, but not swim so moved to duathlons.
4:05 Ran in college, but not until she was in her 40's. Qualified for Nationals in Cross. Finished 7th at nationals.
5:47 Many thought she was the coach because she was old enough to be the parent of her teammates.
6:30 This all lead to duathlon, biking and running and Kerry explains the difference in events with duathlons.
7:30 We see all the time road races and triathlons, how often are there duathlons?
8:16 Kerry talks about participating in Nationals and then qualifying for Worlds and talks about what it was like qualifying for the World Championships.
9:45 Making the move to duathlons and identifying what your strengths are and focusing on them.
11:10 What does a typical training week look like for a duathlete? Run/bike mix and getting out for a run after a long bike ride.
12:10 What is your milage mixture between running and biking?
12:40 How hard is it on your legs to go between biking to run.
13:20 Using the Kicker to help train on the bike.
14:07 Give us an example of what a harder workout may look like.
14:38 What advice do you have for someone who may be getting started later in life like in their 40's? It is never too late to get involved and be competitive.
15:44 When someone decided they want to start getting competitive what advice do you have on setting goals.
16:36 Frist triathlon was a mountain bike race, and she had no idea what a mountain bike was. All training had been on roads.
Episode 120: Neely Spence Gracey has been on the podcast several times, but we have not caught up with her since she had her baby Athen's. In this episode, we talk about what it was like having to take so much time off, what the comeback process has been like and we talk about her future goals including the 2020 Olympics Marathon.
1:00 What has been going on
2:23 You ran for over a decade without time off, what was it like shutting it down
6:47 When did you know it was time to start training again
10:32 You do a lot of core and strength exercises, how much did you focus on that
14:20 When you started running was there any separation issues or did you run with a stroller?
18:54 Been back running seven months
20:32 How did you work through the shin splints?
24:46 Do you have a target race plan?
27:40 With new qualification standards do you choose races differently?
28:53 What are your thoughts on Olympic Standards?
30:57 Where are you at with your training and workouts a week now?
37:00 Boston Marathon is next week any predictions?
39:30 Are you still coaching?
Episode 119: Megan Ping joins us to talk about the summer camp the Ping family does with Coach Tom Tinman Schwartz over the summer called the Project Gold Running Camp. We discuss the camp, what the kids can expect and catch up with how Grace Ping did recently at the World Cross Country Championships U20 event.
:35 Background - Competetive runner in high school and college and then in marathons. Started running in 7th grade in Minnesota.
1:50 Chiropractor, do you work with mostly athletes?
2:49 How did the camp come about?
5:51 You mentioned this started out as a group of girls, is this still just girls or are there boys now too?
4:43 Are most of the kids from Minnesota?
5:40 How big has it become?
6:00 How did Tom Schwartz get involved?
7:12 What can someone attending expect
8:55 On a typical day how much time is spent in a classroom learning
10:25 You talk a lot about meeting your goals, is there any sessions on setting goals?
13:28 Both your daughters Lauren and Grace will be there?
13:10 Grace just ran World Cross how did that go?
14:22 Is this camp mostly for elite high school runners?
16:25 One part you stress is nutrition and sleep, can you talk about how important that is?
18:55 - More info
Project Gold Running Facebook
Episode 118: Jessica Tonn has been one of the top 10k runners in the country over the last few years. Today she joins me to discuss her move back to her home Phoenix area and we discuss her changing coaches. Jess has struggled with injuries off and on and we talk about how she is now doing more sustained volume than ever and staying healthy doing so.
:35 Moving back to Phoenix
2:15 Cross Season
4:22 New Coach
6:55 Stories from the past
8:52 More on new coach
9:45 Focus of the training right now
13:13 Now coaching at ASU
16:39 Still coaching at Run Doyan
18:50 Lower leg injuries doing the little things, how have things changed
21:25 1500 and 10k, what races do you have picked out
22:55 What do you think of the Diamond League decision to scrap 5k
25:12 What are the biggest changes you have noticed in coaching
30:19 Example of workout
32:24 Coming back from injuries, how important is the nutrition aspect
Episode 117: Ben Rosario joins us to talk about the recent changes in track and field. We discuss what it may mean for the Diamond League meets to drop the 5k and how the IAAF changing the Olympic qualifications standards will impact the USA and other countries.
1:25 Diamond League dropped the 5k, why do you think they dropped it
2:42 Do you agree with the change?
4:15 Hard to imagine not having that historic race anymore
6:30 You don't think this a move to eliminate the long-distance races off the track?
8:30 5k is so relatable to people who do it on the weekend
10:10 IAAF changed qualifying standards for Olympics
13:20 Top 3 American not necessarily going to the Olympics under the system
18:15 Problems with how this will work with Marathon
21:35 Gave exceptions for World Major but not for US Marathon Trial?
24:15 Could the focus on World Majors backfire on athletes with appearance fees?
25:09 What else is going on with NAZ Elite
Mark Allen was our guest as we discussed his career highlights and his coaching that he is now excelling at.
Laura Norris is a running coach and a running blogger. Laura is always putting out great content on her website This Runner's Recipes.
:49 Where did your love for blogging start?
3:33 How many posts have you put out in the last five years?
3:54 Did you do any sports in high school?
4:45 How did you make the transition into running in college?
6:02 Do you remember when you decided to do that first race?
7:15 You have qualified for Boston a few times correct?
8:35 How did you break your foot?
9:55 When you started running and qualifying for Boston were you always self-coached?
11:00 Which coahing certification did you get?
11:48 When did you make the transition into coaching other athletes?
12:46 What is the avatar of what your client looks like?
14:04 You write a lot about women's issues, what issues do women runners need to be aware of?
16:09 What are some examples of the hip strength and mobility
17:20 How often are you recommending strength training
18:08 Are the athletes you work with in person or on the internet?
18:50 Do you give set paces or how do you prescribe effort level?
20:17 What events do you coach?
Final Surge 5 questions in under a minute
Favorite endurance/running book? - Run Faster and Roar
Current trainers you are wearing? - Saucony Freedom and Kinvara
Favorite race? - CIM
Favorite recovery meal or recovery drink? - Oatmeal with peanut butter and fruit
Your favorite workout - 2-mile repeats
E-Sports is taking off around the globe, and one of the big players in the physical game aspect is CVRcade. Many cyclists can now make more money riding in E-Sport tournaments than they can on the roads. In this episode talk to Frank Garcia and find out what exactly the experience is like.
:45 What exactly is E-Sports
1:20 What exactly is CVRcade?
1:58 What is your background as a cyclist?
2:44 What was it that made you think cycling e-sports had a future?
3:53 What equipment does someone need to get started?
4:47 If you are physically on a bike how does a controller play into the game?
5:10 So what does this look like when you are on a bike, is there a screen in front of you?
5:42 So is this a situation where I am playing against a computer or am I playing against other people I join?
6:20 If racing against other people do I set this up with friends before or just find a group?
6:53 Are these well-known courses you race on or are they general computer generated courses?
7:33 You can build off-road courses as well as on road?
8:40 Can you tell me how this would work if I was on a bike on a mountain bike course with the keyboard?
11:08 What is the experience like if I fall, how do I experience that on the trainer?
12:32 What if I am riding in a group and someone next to me comes into me, what happens to me?
13:47 Tell us about your tournaments you have
14:39 How many people are in the big tournaments?
14:52 How do you qualify for the tournaments?
15:32 How do the 8-week league works to qualify for the tournaments?
16:55 Where do the broadcasts happen?
17:15 You said $100k up for grabs? That is real money.
18:53 Are you finding with these large purses you are getting some professional road athletes into these tournaments?
20:08 When is the next big tournament at?
We are now almost eight weeks through the new year. Where are you with your goals and New Year resolutions? Coach Denny Krahe of Diz Runs Podcast recently asked his Facebook group that question. We talk about what they said what you can do now to get back on track if you are off track.
:50 We catch up on Diz's podcast Diz Runs where he is almost at 700 episodes. He has been consistent for years now.
2:04 You posted an interesting column on goals. We are nearly two months into the year, do you find most of the runners you coach set new year's goals? - Many do, many are working on goal races already coming into the new year. Many will have new years resolution goals on top of their next race goal.
3:55 All of us who belong to a gym see how the attendance has already died off for this year. You asked your Facebook group how their goals were coming, what was the answer? - We asked for feedback a week ago where people are at. Some people are on track, some are behind, some are just a little behind because of the polar vortex which devastated much of the country the last month.
5:55 What were the reasons people were behind? - Some were weather, some were little injuries and was surprised by the number of people who forgot what goals they had set seven weeks ago. How can you be successful if you forget what your goals even are?
7:24 Is this a reminder of you as a coach that you need to find ways to keep their goals in front of them better? - Yes some find a way to find a metric and measure it so they can keep it in front of them. One athlete created a wallpaper on phone with goals to remind her of what they are.
9:59 You have an athlete that forgot about their goals, what advice do you have for them going forward? - Depends on how big of a hole they have dug for themselves. Need to decide if still attainable. Do you need to tweak the goal, you don't need to be married to it.
15:40 Do you like your clients to use big hairy audacious goals or do you like smaller more achievable goals? - I like a mixture of both. I love big goals, but you need wins along the way. You are not going to knock off 1:20 off your marathon time to qualify for Boston, but if you set that as your goal and set goals along the way.
17:54 How often do you work with your clients on breaking those goals down from a long term year go to month to week to what you need to be doing today? - Specificity is good, but not every day will be a win. We want to look at trend lines over a longer period of time moving things forward.
20:56 Someone is out on their run right now, and they realize they have forgot about their goals. They go ahead and look at them and evaluate, what advice do you have to stick with it this time? - Get a sticky note and put them where you can see them. Always be reminded of what those goals are. Put things in place that make it easier to get things done.
Lisa Pozzoni is not out to coach elite-level runners, Lisa loves coaching new runners and helping them find join in running and finishing things they may have thought were impossible.
:40 How is your typical coaching client different
2:01 How did you get started in running?
3:06 How did you get introduced to Chi Running?
4:55 You say you coach back of the pack runners, paint us an avatar of your typical clients
6:15 You have very active on Instagram and many of your photos are of groups and people having fun, how does that play a role?
7:23 Most of the runners you coach are new runners?
7:55 Most new runners don't think they need a coach
9:40 You do a lot of 'group selfies' so how often are your client's people you meet in person vs online coaching?
10:25 How are you using Final Surge?
11:25 In what way are these new runners usually finding you?
12:14 With a new runner what are your first steps in working with them?
13:31 What do your training programs look like?
14:23 Are you doing a large amount of ultra training as part of your coaching business?
15:38 How was the transition for you moving up to ultra distances?
16:46 What is the 212k Challenge?
18:03 How often do you work with them in person?
18:24 What advice do you have for a newer runner if they are wondering if they need a coach or not?
19:21 What advice do you have for people who may be back of pack runners with not getting discouraged?
21:20 Free e-book gift for new runners
Final Surge 5 questions in under a minute
Favorite endurance/running book? - Born to Run
Current trainers you are wearing? - Altra
Favorite race? - Monument Valley 50k
Favorite recovery meal or recovery drink? - Craft Beer
Your favorite workout - Long runs on trail
Meg Mackenzie is an elite trail runner and all-around mountain athlete. She has spent the better part of the last 5 years racing around the world. She is passionate about the psychological side of training and racing and has used her own experience to guide her unique approach to coaching athletes.
James Montgomery is a passionate runner and all-around movement geek. He is passionate about endurance sport, athletic programming and strength, and conditioning. He has spent the better part of the last 15 years running and biking on the trails around Cape Town and has learned through trial and error how to build an athletic base, minimize injury risk and maximize athletic potential.
1:00 Background of Meg and James both from South Africa
2:37 How did you get started with coaching and The Running Project?
5:42 What is your general coaching philosophy?
8:35 Where do you start to determine if they psychological help in their training?
11:28 If someone is fit and ready to go, but does not have the race they wanted. Is there a general reason you find that people may not have the success in a race they wanted?
13:06 Besides the workout itself, what do you ask your clients to log in Final Surge?
14:20 You mentioned too much time in the gray zone. Are you talking about the 80/20 training philosophy?
16:32 Are you training by paces or train by feel?
18:20 Differences between programming and coaching?
20:28 What ways do you work with movement and becoming a better athlete?
23:57 What was your movement exercise routine like today?
26:00 Was strength exercises the biggest difference to get you out of your injury rut?
2018 was a very successful year for NAZ Elite athlete Scott Fauble. A seventh-place finish at the New York City Marathon and second American. He also wrote a book with his coach Ben Rosario called Inside The Marathon, which some are hailing as one of the best running books of all time. Scott and Ben were in my the Phoenix Metro area recently for a book signing event which allowed me to sit down with them in person to talk to them about the book and what is next.
:45 NYC Results: 7th and introducing the book Inside The Marathon - When started writing it and what is in. The book is unique because it was written as the went not after
2:49 Interesting because it was written as you went along and not trying to use memory to recall. When you went back through it was there an ah-ha moment where you learned something maybe you didn't realize at the time?
5:14 Ben what were your thoughts when he came to you with the idea of the book?
6:32 When he was writing it did you see it day-to-day or only at the end?
8:14 It gives the average runner reading this insight on when you need to scrap workouts.
9:08 What was your daily process like recording this on paper?
11:00 This is like a very detailed running log, did you get more out of it than a normal running log you keep?
11:54 Ben did you learn anything about Scott that maybe you didn't realize before?
14:02 How can runners learn from how you structure races before your main race by reading the book?
15:57 Were the anxiety issues about performing for the race?
18:23 Do you feel you put extra pressure on yourself by writing a book?
19:15 You ended up 4 seconds behind Jared Ward, didn't you do some runs together before?
20:27 Ben what is next coming up next for NAZ Elite in far as marathons?
21:26 Will there be another book for when Scott runs Boston?
22:00 Did you self-publish this book?
22:55 What were the biggest struggles in self-publishing?
24:05 Scott what is your goal for Boston?
24:30 You have an internet feud with teammate Scott Smith, now that you beat him, is he now 'slow Scott'?
25:12 If you could have one last burrito where would you get it
Book Inside A Marathon
Scott Fauble Website
Scott on Twitter
Scott on Instagram
Scott's Final Surge Running Log
NAZ Elite Website
NAZ Elite on Twitter
NAZ Elite on Instagram
Inside A Marathon on Twitter
Inside A Marathon on Instagram
NAZ Elite Boston Marathon Training Plans
Boston is only 13 weeks away. How would you like to learn about running Boston from Meb, Greg McMillian and others for free? This week we talk to coach Greg McMillian about a series of 8 free webinars you can sign up for and learn from the best and most experienced people on Boston. You will learn how to run Boston, learn proper marathon nutrition and be ready on race day.
1:00 Guest back on episode 35. Can you give an intro what McMillan running does
2:38 What are the biggest differences coaching elite Olympic quality athletes and age group runners?
3:57 We are 13 weeks out from Boston, what do you have planned for Boston?
5:30 Your webinars for Boston are free?
6:00 Where to sign up? McMillanRunning.com/boston?
6:15 How many webinars will there be before Boston?
6:33 Are webinars training plans?
7:40 How do you prepare people for the weather variations?
8:58 What makes Boston unique for running?
10:32 Is running in a crowd in Boston be a thing or does it hurt you?
11:53 Boston is unique with hills, how do you get someone from Florida in a flat area prepared?
13:09 What is Meb’s involvement in your Boston webinar?
14:23 Will there be an opportunity to ask questions?
15:10 How will the 8 be spaced out?
15:50 Is there value in this free webinar for people who run marathons but not Boston?
16:48 What will be covered in the nutrition segments
17:28 You say your Boston plans have been updated, what is new?
18:45 When is the first webinar?
19:05 You can listen to webinars later if missed them
Brad Hudson has had many phases to his successful coaching career. In today's episode, we talk to Brad about what he and his star athlete Allie Kieffer are up to in the desert of Arizona. If you have not seen our latest announcement on social media, Final Surge now has Garmin Connect IQ support. Head over to blog.finalsuge.com for more details.
:40 Coaching change and moving to Phoenix Arizona area
2:22 Why did you want to move to sea level
3:32 Wouldn't live at altitude and train at sea level be the best?
5:18 Why Phoenix?
8:30 Altitude training
9:10 What is your history with Allie and you coaching her?
11:06 How does the relationship work when developing training?
13:05 What are you changing with training and why?
15:14 When you say more speed work, most may thing track work, but you are talking more about 10k work?
17:02 10-day schedule rundown
17:54 Example of a workout 2-months out
19:55 Are you still selling your Blackbook of workouts?
20:15 What is next for Allie?
20:32 Going into the next Olympic cycle where do you see her competing?
21:12 Is there another marathon on the schedule?
How do you start or grow a coaching business? It is now January 2019 and one of your goals for 2019 may be to start or grow a coaching business. We are joined by Coach Kyle Kranz who has grown his business significantly over the last few years. We had him on in episode 17 and now he is back to talk specifically about how to grow a business. We talk about specific strategies you can implement today.
2:35 I want to be a coach where do I start
6:00 At what point do you say I have enough knowledge to take on clients
7:45 What are some of the free resources a running coach can tap into including marketing
12:02 Giving to receive - Jab Jab Jab Right Hook
13:10 Other resources for those who may not have social media background - Personal Trainer Development Center
13:38 Challenges you face as the business grows
16:44 Tools started using once you had a budget
17:46 How do you deal with the challenges of those remote clients - Final Surge
19:30 Channels used in communicating with athletes
21:24 What type of feedback should coaches be looking for
23:04 Challenges early with over analyzing
24:15 First business and taxes
25:38 Actionable item someone can do right now
You can find Kyle online in the following places: