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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 24, 2016

In episode 10 we get ready for the start of track at the Olympics by talking to coach Drew Wartenburg of the NorCal Distance Project. Drew coaches Kate Grace who will be running the 800 and Kim Conley who will be running the 5k in Rio. We talk about their training, race strategies, how they use Final Surge in their training and answer some questions from Twitter.

:45 How did you get your start in running?

3:40 When you started coaching what level was that at?

4:40 Then in 2014 you started the NorCal Distance Project?

5:42 You had a pretty good showing in the Olympic trials. Let’s start by talking about what Kate Grace did in the 800. What a great story this was. She ran controlled early and qualified 8th in the first round. Then in the second round, 8 make finals, and she was 6th. And then saving her best for last I believe she ran a PR in the 800?

7:25 What was the thought process on focusing on the 800 and tell us what you two were thinking going into the finals? They talked about staying safe, which if you saw the race was a wise decision.

10:00 The first lap went out quick in the finals, about a 57 first lap. Was this what you expected?

10:45 Part of being a great runner is not only being fast, but running smart. Kate seemed to do a great job kind of staying towards the back of the pack to the inside, then with about 130 left Kate really started moving, what was your thought at that point?

12:50 Drew talks about Kate’s celebration moment, or lack there of.

13:55 You talked about that hand on the knees moment, you see that at the end of most of these races, but Kate finished with a look on her face like she was ready to do it again. - Drew talks about how they prepared for that moment.

15:32 We talk 800 racing strategy. I would love to get your thoughts. Most 800 races seem to go out the first lap about 2 seconds faster than the second lap. One of my favorites races ever is the 1972 Olympics won by American Dave Wottle. The first lap, the two Kenyas are out front and Wottle was like 2 second behind 200 meters into the race. Bottle is not only in last, but a good amount behind the leader. Then Kenyans run a 52 first lap, and a 54 second lap. Just like most 800s. Wottle runs about a 53.2/52.5 I believe, almost even, slight negative split by a half second and wins in a dramatic come from behind situation. Do you think that runners could do a better job by backing off a little in the first lap or do you think they need to go?

19:15 Another athlete you had make the team is Kim Conley in the 5k. She was one of the favorites in the 10k, but then, there was a shoe incident were she lost a shoe in the race. Can you tell is what your thought process was as you were watching it?

22:40 Was it her decision to drop in the 10k or did you tell her to pull out?

24:40 In the 5k there was a group of 6 girls with 400 to go including Huddle, Houlihan, Mackey, Infeld and Kim, who are all known to have great finishes. At about 300 left things were starting to spread out, how were you feeling about her chances at that time?

27:10 When preparing for the US Trials you really need to be at your best to make the team and peak at the right time. So how hard is to hold that peak for another 6-7 weeks until the Olympics starts?

29:40 Have you talked to them about what their goals are now that they are in the Olympics?

30:50 It was recently announced that Kim is making her marathon debut in NYC in November. How are you balancing the training between the 5k now and marathon debut soon?

Questions from Twitter:

34:05 First question from @DougPetrick1 - Other than the number of reps & pace, how different are your workouts for runners that do similar events?

36:30 Do you use any lactate threshold measuring devices in your training and if so do you have any recommendations?

38:10 You are using Final Surge for your training with your athletes, how is that working for you and what do you like most about it?

41:37 Rapid fire, 5 questions in under a minute ready

Rapid Fire... 5 questions in under 1 minute
Favorite running book or blog? - Life at These Speeds by Jeremy Jackson
Current trainers you are wearing? - New Balance 880’s
Favorite race? - The next one on the schedule
Favorite recovery meal or recovery drink? - Chocolate milk followed by a good burger
Your favorite piece of running equipment that is not your shoes? - A good running hat

 

Drew on Twitter

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