Welcome to episode 161 of the Final Surge Podcast. This week we do something different. We talk to 5 successful high school coaches from 5 different parts of the country about this summer of uncertainty. We get their advice on how they are dealing with the current environment and not knowing what the upcoming season will be like.
First I talked to Joan and Marc Hunter of Loudon Valley in Virginia. Next I had on Jonathan Dalby of Mountain Vista in Colorado. Following Dalby I talked to Doug Petrick of USC in Pennsylvania. Then Doug Soles of Great Oak in California joins us before we end with Jonathan O'Malley of Sandburg High in Illinois.
:57 Joan and Marc Hunter of
13:45 Jonathan Dalby
24:16 Doug Petrick
38:12 Doug Soles
48:50 Jonathan O'Malley
Welcome to Episode 160 of the Final Surge Podcast. Today we welcome Chris Twiggs to the podcast. Chris is a long time Final Surge user and an even longer coach with Jeff Galloway. Some know Galloway for from his spot on the US Olympics Team, some know him for his writing in Sports Illustrated, but most know him as the Run-Walk-Run Coach. We talk to Christ about the program, how it can help keep you healthy and running and how fast did Galloway actually do a marathon using this method. Also head over to FinalSurgeRacing.com to see the awesome virtual racing series Galloway has going.
1:14 How did you get started in running?
4:20 What about your first marathon training plan didn't work for you?
7:40 Who is Jeff Galloway?
10:10 What is run-walk-run and how did Jeff come up with the concept?
12:55 When did Jeff run a 2:16 Marathon using Run/Walk?
14:14 Is there research that shows how the walk breaks are effective?
15:44 What is the magic mile and how does that work?
18:25 Wouldn't the aerobic development be a factor in the magic mile accuracy?
20:37 Is run-walk-run only for beginners, are more experienced runners more hesitant?
28:59 Can triathletes use it?
26:30 How did your Galloway Training Groups get started?
27:40 How many cities have a program director right now?
29:00 You mentioned you guys run Disney every year. Is there a Galloway/Disney training connection.
30:37 You were one of really early users FS?
35:35 Can you tell us about your training plans that are for sale on Final Surge and the difference between those and your custom plans?
39:09 Tell us about this new Retro Run Half Marathon series using the new Final Surge Virtual Racing platform. I hear there is the opportunity to collect different medals and also get a Galloway training plan in conjunction with the race.
42:10 If an ultra runner wanted to run 4 back to back half marathons would that count?
Final Surge round, 5 questions in under a minute
Favorite endurance/running book? - Galloway's Book on Running and My Best Race
Current trainers you are wearing? - Hoka Clifton and Wave Riders
Favorite race? – Hard Rock 100 miler
Favorite recovery meal or recovery drink? – BCAA
Your favorite workout – Mind of the Marathoner
In honor of Ameican superstar distance runner Dathan Ritzenhein retiring today, we are releasing the last podcast we did with him as our best of show. This interview with him was from the fall of 2019 when we talked about American marathon racing, his running career, and his coaching.
Welcome to episode 159 of the Final Surge Podcast where today we welcome coach and performance lab expert Benjamin Tilus to the show. Ben is the host of the XLR8 Podcast and does work with the XLR8 Performance Lab in Iowa. We talk about how you can take your threshold and VO2 Max numbers and make them work for you.
:55 How did you get started in running?
4:10 Where did you run in college?
5:30 How did you get into coaching?
11:11 You are still coaching high school?
12:20 What is XLR8 Performance Lab?
16:54 Does that $60 get you just the VO2 test?
19:07 Some people are getting these results from their watch, how accurate are those?
21:14 Do you bring your team in or do you just offer it as a service?
22:18 What are you doing with the information you are getting to benefit the athlete?
26:39 You give them paces for training?
29:06 Is one of the online running pace calculators better than others?
34:05 What are you doing now with your athletes during the shutdown?
39:16 Are your tracks open?
40:45 How did the XLR8 Podcast come about?
44:32 What is one guest you have had on that you took a lot out of it?
49:14 What if someone from another state is interested in getting tested can they reach out for other resources?
Welcome to episode 158 of the Final Surge Podcast. We welcome back the most downloaded guest of all time, Coach Tom 'Tinman' Schwartz. We catch up on a few things including how his team is dealing with the current lockdown situation, what teams should be doing now to get ready for the fall season and we discuss the new training plans he has released which you can find on Final Surge.
1:00 How are you holding up with the Covid-19 epidemic?
2:35 You used to coach from a distance for years so that must help?
2:55 Everyone healthy?
4:04 We had a group of high school coaches talking about the long-distance until cross, so how do you plan your time?
6:21 Most programs will take 10-14 days, would you recommend they do it now?
13:53 You just recently released a couple of training plans on Final Surge
24:04 Your buildup plan you are doing workouts week one
30:06 So you a fan of speed ladders?
31:59 The other training plan is a longer non-high school buildup
33:51 With the summer training plan could you use that during cross country season too?
37:20 When you are talking about taking a break you said people make the mistake of taking two weeks off
42:10 Talk about your calculator and how people should use it
49:35 I use the calculator often but I have used the 1600 a lot for paces
Welcome to episode 157 of the Final Surge Podcast. Today we welcome Amanda Brooks. Amanda is a coach, but you probably know here from her running blog Run To The Finish. Amanda is one of the most successful running bloggers of all time. We talk to her about her blog, about coaching athletes, how she is coping with the stay at home orders and we discuss her new book.
:59 How are you holding up during these stay at home orders?
1:28 How did you get started in running?
2:40 Did that conversation about being awkward in running, did that not lead you to track or anything?
3:19 Did you have the flexibility issues when you ran your first half marathon?
4:14 What happened after your first race?
5:16 The next year how did you come up with a training plan?
6:06 How did the blog develop?
7:14 2007 Everyone was getting a blog, was Run To The Finish the first blog?
7:47 When did you start getting involved in coaching?
8:44 You went 5 years before you made the blog your career, how did you stay with it that long?
10:20 The running blog community was a great community early on, where were some of your early inspirations?
11:50 When you decided you were going to make this a career what was the hardest obstacle?
12:34 How has viewership changed with social media?
13:36 How many blog posts do you have?
13:58 What is your most popular post?
14:17 Is the half marathon your distance you like?
14:55 During the quarantine how had viewership changed?
15:34 I see a lot more people in the day, do you think there are more out there running?
16:27 Are your coaching clients more experienced or newbies?
17:12 What are their goals?
17:49 When you start working with a client how do you start and come up with a gameplan?
19:16 What is the best way you like to work with new clients? What type of plans are there?
21:06 New runners and coaches
22:32 What are the most common injury issues?
24:28 What do you do with low heart rate training?
25:20 How does the 4 months of low heart rate running work?
27:40 How strict are you with the heart rate
28:04 If you have someone been running for a few years how hard is it for them to not get discouraged?
29:18 What do you recommend for heart rate monitors?
31:28 That Vo2 max on a watch can be off by a lot
32:02 What do you do for weak hips?
33:16 How are you using Final Surge?
34:42 Tell us about the new book
36:18 Did the 13 years of writing for the website give you most of the content, or is there all new material?
37:00 Will there still be a book tour?
Final Surge round, 5 questions in under a minute
Favorite endurance/running book? - 80/20
Current trainers you are wearing? - Nike Epic React
Favorite race? – Philly Marathon
Favorite recovery meal or recovery drink? – Almand butter and Cheerios
Your favorite workout – Long Run
Welcome to episode 156 of the Final Surge Podcast. Today we welcome back Tinman Elite runner Drew Hunter. Drew is coming off the first real injury of his running career. We talk about the setback and what that was like for him. We then get into the current Covid-19 situation and how that has impacted him and his team. Drew has some words of encouragement for everyone out there listening and some advice for those high school kids who lost their track season.
:54 How are you feeling after your first real injury?
3:28 Didn't the injury come in the last 200 meters of the race?
5:40 What was the hardest part of dealing with your first injury, was it physical or mental?
7:45 You mentioned you had a race on the calendar, what was that race?
8:47 How are you and your teammates dealing with not knowing when that next race is going to come?
11:56 You mentioned you looked at why you got injured, is there anything that you are doing differently now?
14:47 Have you talked about how you don't know when the next race is so you are going to just stay in a base training mode now?
16:08 Many states are shutting down their spring sports so the track season is done before it really gets going, what would you tell a kid on how to stay motivated?
19:00 What are you doing as a team to keep your sanity during this time of social distancing?
24:46 For your high school fan who may struggle to do the next workout what types of words of encouragement do you have?
26:10 When does the next round of Tinman gear drop?
27:13 What are you guys working on right now and filming?
28:28 So you have your own videographer now?
29:04 Where is the best place for people to follow this content?
Welcome to episode 155 of the Final Surge Podcast. Today we welcome high school coach Doug Petrick to the podcast. Doug has built one of the most successful teams in western Pennsylvania. Doug does a presentation called the 5 principles that improved our distance program. We talk about those five things and how he is dealing with current Corona Virus disruption.
5 Principles That Improved Our Distance Program
Final Surge round, 5 questions in under a minute
Favorite endurance/running book? - Running with Buffalos
Current trainers you are wearing? - Brooks Ghost
Favorite race? – 5k
Favorite recovery meal or recovery drink? – Peanut butter and Jelly
Your favorite workout – Fartlek
Welcome to episode 154 of the Final Surge Podcast where today we welcome Olympian Aliphine Tuliamuk. Aliphine was a surprise to some, but she ran the Olympic Marathon Trials in Atlanta fully expecting to make the team. We talked to her about her amazing story of growing up in Kenya, moving to the United States and the stress fracture that set her back last summer. Also make sure you check out the story of her and her NAZ Elite teammates from her coaches perspective at Blog.FinalSurge.com
1:30 How did you get started in distance running?
2:27 There is that legend that Kenyan kids all run to school 2 miles each way, so that was true for you?
3:01 How old were you when you started this?
3:30 When did you start competing in school against others?
4:09 In 3rd grade when you started competing did you realize you had a natural talent?
5:01 We know if you watch TV we see many Kenyans, so we may think all Kenyans run, how is it really?
6:34 What age did you come to America?
8:40 When you first came over how was the adjustment?
11:04 How did your college career develop?
14:12 In 2011 did you decide you wanted to keep running after college?
15:00 How did you hook up with NAZ Elite?
17:18 Flagstaff is a running haven
18:22 We see how close you all appear on social media, is it really that close?
19:10 In 2019 you had a stress fracture?
20:32 Did you have concerns about it impacting you making the team?
21:50 Did you get in any training at all those 8 weeks down?
23:14 You had a really short build-up to NYC?
24:08 Did you take the same downtime after NYC?
24:40 Talk about the build-up to the trails and working with the team?
26:15 Was there a plan to work together?
27:45 It was a much different race than the men's race with any one of the 20 in the pack making the team
29:02 Going into the race Kellyn was getting the most attention, was there any one workout that you nailed it and knew you were going to be a contender?
32:12 Did you like flying under the radar?
32:57 What made you go at the point you did?
34:00 Did you and Molly run together in training?
34:26 Did you talk to your teammates about making the move?
35:08 At what point did you know you were going to make the team?
37:04 How many conversations happen over 2.5 hours?
38:56 What did you think of the course?
39:25 During the first half did you plan to stay behind because of the wind?
40:03 When did you know you were going to win?
40:33 What is that feeling of being an Olympian?
42:00 Now that is over have you sat down and planned out the next few months?
43:43 One thing with the marathon, you know it is ruthless and anything can happen on any day?
44:46 Tell me about those beanies
Welcome to episode 153 of the Final Surge Podcast. Last week we had on a couple of experts to talk about the US Olympics Marathon Trial. On the men's side, despite a strong Chicago Marathon, Jake Riley did not get much attention. Many casual marathon observers did not even know the name. Jake had to take three years off racing after the 2016 trials because of injury. This unsponsored athlete made a comeback that had the running world talking and took home a second-place and a place on the Olympic team. Today, meet Jake Riley.
1:44 When did you start running?
6:45 Talk about your very successful career at Stanford
7:40 Having someone in front of you helps push you right?
9:06 Did you know when you were at Standford that running was something you wanted to do post-college?
10:37 You ran for Hanson out of college?
11:04 You ended up getting a long injury, when did that happen?
13:23 Was there any doubt during those three years that your running career may be done?
15:53 When did you move to Boulder and start working with Lee Troope?
16:55 Tell us about that first race back after three full years off
18:38 At that time in 2019 did you feel at that time after three years you could even make it back to the trials?
20:03 You ran a 2:10 at Chicago, was that your first marathon back?
21:23 How did you get a top ten in Chicago and come out unsponsored?
24:58 There were a lot of previews written, but not much of a mention of your name, how did you feel going in?
26:35 There was an early breakaway, did you go in to the race with a plan to be ready for the breakaway?
29:57 When Rupp goes out at 15 miles what was the mood of the group when that happened?
32:17 What did you think of the course?
33:30 At mile 19/20 you were still a minute back, was there concern you let them get away to far?
36:14 When you are coming up on then, did you think Korir was maybe a lock for the team and you were racing Abdi for the third spot?
38:10 Why did you grab the flag with 1/4 of a mile to go with two chasing you?
39:51 How does it feel to be an Olympian?
41:36 How much time are you giving yourself off?
43:10 Tokyo is a flatter course, how are you going to change your training?
Welcome to episode 152 of the Final Surge Podcast. This episode is all about the upcoming USA Men and Women's Olympic Marathon Trials. In the first half of this episode, I have Mario Fraioli joining me to talk about the men's race. Then in the second half, Erin Strout of Women's Running joins me to talk about the women's race. We talk about some of the favorites, what race strategies to expect and more.
Mario Fraioli Joins us to talk about the men's race, the course and what to expect
Welcome to episode 151 of the Final Surge Podcast. We welcome in Hollie Sick who runs the popular blog Fueled By Lolz. Hollie is a collegiate swimmer turned runner and has worked in a running store for the last six years. We talk about several topics including the new World Athletic ruling on race shoes. Don't forget Final Surge is a great coaching platform and always free for athletes.
1:27 How you got involved in athletics and how that lead to running?
5:14 What was running at a D3 college like?
8:29 You went from doing 4 hours a day swimming to 90 minutes of running practice, what were some of the differences between the swim and run training?
9:36 How did that college running career go?
11:10 Did you jump in doing what others were doing or did your coach bring you along slowly?
12:14 Didn't you used to run in Newton's?
13:04 What was the transition like from college to post-collegiate running?
14:48 With the swimming and running background, what about triathlon?
16:00 How long have you been working at a shoe store?
16:47 What have you noticed in changes in the running shoe world in the last six years?
18:33 Didn't Hoka come out in the height of the minimalist shoes
19:12 We have seen what Nike is doing since 2016, talk about the carbon fiber shoe
20:32 Do they not hold up as long?
21:40 So they should be used for races only for the most part?
22:22 What other carbon fiber shoes are there out there?
25:32 Shoes need to now be out on the market for 4 months, do you think Brooks and Saucony will be out in time for end of April?
27:20 How do you see the shoe market changing going forward?
28:29 When did you start the blog Fueled by LOLz
29:26 Everyone had a running blog a decade ago, you are one of few still going? How many posts do you have?
Final Surge round, 5 questions in under a minute
Favorite endurance/running book? - Running: A Love Story
Current trainers you are wearing? - Hoka and New Balance
Favorite race? – Shamrock 1/2 Marathon
Favorite recovery meal or recovery drink? – Pancakes
Your favorite workout – 400m repeats
Episode 150: Welcome to episode 150 of the Final Surge Podcast where coach and podcast host Jonathan Marcus joins us to talk about speed. In episode 145 we had Tony Holler on to talk about Feed The Cats and developing speed. Today Jonathan Marcus joins us to discuss how exactly to implement that for endurance athletes.
:57 What is new with Jonathan Marcus in the last two years?
3:58 Did you just take on too much?
7:00 You put out a tweet last August that caused a lot of uproar..
It is impossible to teach an athlete to ‘run fast when tired.’
The very nature of being in a state of fatigue negates the ability to run fast — the skill of speed is only learned when fresh.
Therefore, doing a tempo run followed by ‘fast’ 200s is, in fact, a useless exercise.
9:00 If you take a body and put it through stress then allow it proper recovery time doesn't it make the body stronger?
12:04 I guess it depends on some factors like the workload, doesn't it depend on the extent of the tempo run?
17:03 We are talking about speed and getting it in fresh, but if I am working on maximum speed, we are probably not running flying 40's and 60's. But the 200's are not for pure top-end speed.
22:00 Are there any published documents on this you would recommend reading?
26:09 Our audience is mostly high school coaches and age group runners, not mostly elite type runners listening. You had on Tony Holler and we had Tony on the same week as you. Everyone likes the idea of speed, but how do we implement that for endurance athletes
36:43 On that week Monday are you talking about 3 flying 40's or are you talking about 5x300 type speed work?
44:51 This is where endurance is different, you are doing more work when Tony is done after those 30's
48:28 Would you come back on Friday and get in some 3x30's to get in a little more speed work?
53:43 You are talking to a distance coach and we are coming into track season and you have a freshman coming in who may want to break 5:20 and a senior trying to break a sub-4:10, when you are working with the freshman are you working with more speed as a percentage or endurance?
1:04:05 The X-Factor Drills are a great progression, when do you work them into a workout day?
Welcome to episode 149 of the Final Surge Podcast. In this episode, we welcome Marc Bloom to the show to talk about his new book Amazing Racers. Anyone who follows high school running knows that Fayetville Manlius is an amazing story. Their girl's team won the Nike National XC Championship 11 of the first 12 years they were there, coming in second the one year they didn't win. And the boys team, while only winning one national championship, has been one of the 22 team to qualify for the national championship 13 of the 15 years the race has been around. We talk to Mark about how a small school in upstate New York has been able to be so dominant for so long. If you are a coach or just a running fan you are going to enjoy this episode.
1:34 How did you become so interested in high school cross country?
3:40 You have been around the high school distance scene for decades, how has it changed?
5:54 What about the coaching and training side, how has that changed?
7:28 What are some of the common factors for the teams that are successful year after year?
10:03 Can you give us a quick overview of Nike and the role FM has played in that?
13:04 What gives FM the success they are having?
19:09 What are some of the go-to books that have influenced Bill Aris?
25:04 What I took from the belief system is the team leaders became the driving force to push the team
28:50 The hallmark of their program is the tight compression of the team. But often early in the season it is that is not there and it gets better by the end of the season, so what is happening to 3-5 to get such a tight compression?
33:06 You say it is not about the X's and O's, but in the book, they go hard and go hard often
37:58 The race was secondary, a by-product. Training was where culture changed. The race was like a degree after years of study. That’s why Mackenzie Carter would get upset when a teammate didn’t understand the “gravity” of a workout. “How they’d trained,” said John Aris, “exceeded any difficulty they would find in the race.” This effort seemed to be done every time they laced up the shoes together.
43:29 After 2013 they come back and boys and girls win in 2014
47:23 They talk a lot about 1-7, but what about 8-20 are they going through the same things?
50:19 There is criticism that the kids don't have success at the next level, how much of that is just the college experience of team is different?
55:36 There is a perception that Bill Aris is stand-offish and is not involved in the community, so how hard was it get this book done?
1:00:01 If there is high school coach trying to implement this, I think it is going to be impossible unless it is who you are, this is who Bill Aris is
1:04:15 How much longer do you think Bill will be doing this?
Episode 148: We welcome back 2:16 marathoner turned coach Steve Palladino. Steve coaches using the Stryd Power Meter. We talk to Steve about what power is when it comes to running, how it differs from other training guides and what has changed in the power world in the last two years.
1:37 What is running with power?
2:44 There have been some critics of power, what is it in power we measure that makes it so effective?
7:04 Is power related to perceived effort?
9:08 There are a lot of people who run with heart rate and some do off time charts based on race pace, how does power differ in training compared to those two models?
13:42 You have been using power for 4 years now, cyclist all use power meters, will this catch on like it did in cycling?
17:28 Stryd is on their 3rd generation, Polar and Garmin are putting more into power, how has power changed in the last two years since we talked to you?
19:58 If someone got a new Stryd Power Meter, what is the first thing they need to do?
23:50 We talk about some of the changes that Stryd has made
24:37 Nicole Lane qualified for the marathon trials in Chicago, can you talk about using power with her in training?
30:10 How does a workout look like for her using power?
35:03 How have you used power with helping guide high school runners?
38:10 What advice do you have for a coach on how they could add this to their program with a high school team?
40:41 Have you noticed any data with the Nike 4% shoes and impact on power?
46:04 What is in your plans you sell?