Final Surge Podcast

Welcome to the Final Surge Podcast. We recorded this episode with Newbury Park Coach Sean Bronsan back in the early summer. But with technical difficulties with Zoom the episode was lost. After working to figure out what happened the recording was found. Newbury Park is concluding on what may very well be the best high school cross country season of all time. This recording happened before the season started so we do not discuss the season, but we do talk about his philosophies that lead to this historic season. Not only is his boy's team considered by many the best boys team ever, but his girl's team is also ranked in the top 10 nationally. A big takeaway from the interview is his relationship with his athletes and getting them to believe in what is possible. What it takes to be great is different is what it takes to be good and he breaks down what that commitment looks like.

Welcome to episode 184 of the final surge podcast where we talk to Will and Sean of Running Lane. Running Lane is putting on a national championship race for high school cross country runners this year. With the cancelation of Nike Nationals, there was an opening, and Running Lane is filling that void. They already have a very impressive list of teams and individuals who have committed to attend. We talk to them about the event and the course. Final Surge is thrilled to be a sponsor of the event and we look forward to an amazing event.   You can follow them here Link to the registration info for teams & individuals: https://runsignup.com/Race/AL/Huntsville/HSXCRace Instagram: https://www.instagram.com/runninglane/

Welcome to episode 183 of the Final Surge Podcast where we welcome Brodie Sharpe from down under to the program. Brodie runs the Run Smarter Podcast. Brodie has a Physiotherapy Practice and helps runners overcome and prevent injuries. We get into some common myths, talk about strength training and other things you can do to stay healthy. 1:30 How did you get started in running? 3:05 How does that play into what you are doing in the running community? 4:15 In the podcast you take subjects and break them up into small chunks, how did the passion for the podcast come about? 6:10 You talk a lot about overcoming injuries, what are common themes when a runner comes in to see you? 8:43 Is part of that because access to the internet so people find workouts and hit it too hard? 11:00 When runners come in with the common issues how often do they go to shoes first as the way to fix the problem? 13:41 Do you put them on a treadmill and look at their gate? 14:36 If someone comes in and they are landing way out in front do you try to change that? 15:59 What do you do to coach them through cadence changes? 17:53 What types of things should they be doing to prevent injuries not overcome? 21:11 For preventive maintenance what type of strength work do you recommend? 23:55 I think there is great agreement on the Olympic style lifts, but how about less reps vs lighter weight more reps? 27:04 One thing you talk about in your podcast is good pain vs bad pain. Can you discuss the difference? 31:49 Advice I have heard is you run and the pain doesn't get worse during the run then it is ok to keep going, is this advice good? 34:19 What are a few of the running myths you hear a lot and talk about? 38:14 What about stretching for runners? 41:44 People are sitting at a desk all day, does it make sense to stretch out the hip flexors? Resources Run Smarter Podcast Instagram Final Surge Final Surge Instagram Final Surge Twitter Final Surge Facebook Final Surge Website

Welcome to episode 182 of the Final Surge Podcast where today we welcome Olympian runner turned Olympic Coach Lee Troop to the show. Lee represented Australia in the Olympics as a runner and last year coached his second athlete to an Olympics qualification when Jake Riley qualified for Team USA in the marathon. We talk about his running career, what Jake has been up to, and also discuss Lee's Team Boulder club.   1:10 How did you get started in the running community? 2:12 How big was running in Australia during that time in the early 80's? 6:10 When you got to college were things different in the running community here? 10:03 After college did you stay here? 11:32 How was that running in the Olympics in your how country? 13:58 How did you make the transition into coaching? 18:15 You are coaching Jake Riley who will be running in the Olympics, how did that relationship start? 26:17 Jake is obviously very talented but that Chicago race was a huge breakthrough. Was that more of a mental breakthrough? 30:48 If a coach is building a program do you build it out all 16 weeks in advance or do you do week to week? 34:40 Do you repeat workouts often or do you do different workouts every week? 37:33 What is the plan between now and the Olympics? 43:10 Team Boulder you are really involved with a lot of things going on with the running community there, what are some of the things you are doing? 47:37 Do you do only in person coaching or do you do virtual coaching too remotely? Resources Lee on Twitter Lee on Instagram Team Bouder Final Surge Final Surge Instagram Final Surge Twitter Final Surge Facebook Final Surge Website

Welcome to episode 181 of the Final Surge Podcast. This week we welcome professional runner Keira D'Amato to the show. Keira has an amazing story that ended with her just recently getting a professional contract from Nike. This was the first professional contract she was offered, and she was in her mid 30's. She took the time to share her story with us which we think you are going to find fascinating. 1:00 How she got started in running? 2:42 Were you a soccer player? 3:37 Did you consider yourself more of a cross country or track runner? 4:07 What was it about American University that made you want to run there? 5:10 Did you think about running after college? 7:02 Then for the next decade you were just a hobby jogger? 7:45 Give us an idea how many miles you were running during that decade? 9:20 We have talked to athletes who have taken a year or two off, but not a decade. At what point did you decide to start again? 11:12 Was there a moment where you said ok this is for real and I am going to get serious? 12:42 Did you call Scott right after that race to start working together again? 13:50 The last year you have really put your stamp on the sport, talk about it. 15:44 You have a lot of success in longer distances, what is your focus for this year? 17:10 Are you focusing on the 10k or leaving your options open? 17:54 Talk about what a week looks like for your busy schedule? 20:02 In real estate you control your own schedule, but real estate can be demanding too on your time 20:43 Were you looking for the right deal with a contract or was there reluctance because you were late to the sport? 22:45 How did the process go? 23:28 What is coming next for you? 24:40 Contact and Oreo's! Resources Keira on Instagram Keira on Strava Keira on Twitter Keira Website Final Surge Final Surge Instagram Final Surge Twitter Final Surge Facebook Final Surge Website

  Welcome to episode 180 of the Final Surge Podcast where today we welcome NAU national champion Tyler Day, who recently turned pro and announced he was joining former collegiate teammate Matt Baxter and Coach Ben Rosario with Northern Arizona Elite. We talked a little bit about his rise from a good Arizona high school runner to one of the best in the country in high school. We then talk about what the process was like when he announced he was turning professional. Tyler is always a fun listen and we hope you enjoy this podcast as much as we did. 1:58 How did you get started in running? 3:36 Once you started running did you keep running or was it a season thing? 4:42 Talk about your high school career 6:46 In your senior year in the 3200 you had the 7th best time in the state. That is good, but how does that project to someone who turns into a champion in college? 9:15 What was it about NAU that attracted you to there? 10:34 What were those national champion teams like with that group of guys? 14:10 You had two great college coaches back-to-back, what was that transition like to Smith? 15:47 As far as the coaching part, what did Coach Smith bring that was magic that seems to work wherever he goes? 17:20 When you were coming out of college you achieved a next level, so what type of interest was there from teams? 18:24 What lead you to Hoka NAZ Elite? 20:25 Did Matt being there help motivate you to join them? 21:15 When that decision time came was the focus always the 10k or did you have the marathon on your mind? 22:38 Is the focus the 10k for the Olympics? 23:17 Where are you now with the rehab? 24:30 What has been the thing that surprised you the most about being a professional runner? 25:47 Being the rookie do Fauble and Baxter make you carry their bags? 26:54 Any races on the books you have? 27:27 One thing the NAZ Elite team does to help their athletes is marketing and finding their niche. Talk about your products.   Resources NAZ Elite Shop Tyler on IG Tyler on Twitter Final Surge Final Surge Instagram Final Surge Twitter Final Surge Facebook Final Surge Website

  Welcome to episode 179 of the Final Surge Podcast where today we welcome Bertrand Newsom and Kevin Chang. They both came to running later in life and have teamed up to form Racemob. Racemob is a community of runners that share tips, stories, trumps, and laughter. They are also a podcast and coaching platform using Final Surge. :52 What is your background, how did you get involved in running? 4:27 How did you guys end up meeting? 7:10 was your plan to build something bigger like Racemob? 9:45 What is the podcast about? 12:42 Are you using this to increase coaching base? 17:07 When you start a business like this you have more people looking to get out but also more people losing their job, so how did that play out? 21:30 Are most virtual or local? 23:25 How have you been using Final Surge? 26:47 What is the avatar of that person you are looking to work with? 29:21 Are you looking to create a stable of coaches? Resources Racemob Website Too Legit Final Surge Final Surge Instagram Final Surge Twitter Final Surge Facebook Final Surge Website

Welcome to episode 178 of the Final Surge Podcast where we welcome back Martin Hehir. We had Martin on the podcast almost 4 years ago when he was a year out of college and running with the NAZ Elite team in Flagstaff. Today he is in Philadelphia, going to medical school, getting ready for his residency and has two kids. Yes he is still running though and recently won The Marathon Project race with a sub 2:09. We talk to him about his training and how he pulled that off with everything going on in his life right now. 1:25 Since the last time we had you on you left to go to medical school, can you bring us up to date? 2:58 You got married, go to medical school, had a couple of kids, what has been the hardest part of all that while still training? 4:01 You wanted to continue the running, was there ever a worry you wouldn't have the time? 5:45 When you graduate school are you expecting to still have the time? 6:49 You have been blessed with some amazing coaches, how is it being teamed back up with Coach Fox? 7:52 Fox and Rosario are both successful, but different coaches, what is the biggest difference you have noticed? 12:30 You mentioned other guys, NAZ seems like a tight team, right now you are with a team, but training on your own. Has that been a struggle? 14:00 Your in medical school so what was your reaction when you heard about this virus? 15:16 How did it impact your running? 16:35 How long of a break did you end up taking after the Trials? 18:30 Was there anything on the schedule or not yet? 19:38 You said early Sept you were out of shape, how long did it take you to get back in shape? 20:45 When you have a 20 mile day what does that day look like for you with everything going on? 23:30 Come November did your milage stay the same at 100 miles a week? 24:32 At what point did you realize it could be a big day? 26:10 There was a group of men in the 2:09 range, was it perfect race and perfect conditions or is this the new standard? 28:14 How were those last two weeks leading up to the race? 29:25 Walk us through the race 32:31 With only 4 miles it doesn't sound like much, but those 4 miles are the longest part of the race. What was your thinking when you went to the front? 33:56 At that point did you feel like you could hold on for another 5k? 34:41 What were your thoughts as you crossed the finish line? 35:27 I know with your residency coming yp is going to change things, but did this year change your outlook? 36:45 If you were looking forward ahead to this year is there a plan you would like to see happen? 37:39 What do you see as the vision for the Rebook Group you run with? 39:17 Do you think it will be more of a 10k and marathon group?   Resources Episode 36 with Hehir Martin Heir on Twitter Martin Heir on Instagram Final Surge Final Surge Instagram Final Surge Twitter Final Surge Facebook Final Surge Website

Welcome to episode 177 of the Final Surge Podcast where we welcome professional distance runner Noah Droddy to the show. Droddy has a great story of a slightly better than average runner in high school who became an Olympics Trial qualifier. Droddy burst onto the scene in 2016 at the Trials and recently finished second in The Marathon Project. We catch up with Droddy about his preparation for his latest race and what is next for him in 2021. 1:15 How did you get started in running? 2:30 What was it in your senior year that started to change things for you? 3:40 How were your times in your senior year? 4:12 Those are not times that jump off the chart, at what point did you decide that you wanted to run at the next level? 5:35 Did you have success in college as a freshman? 6:49 What was your progress like in college? 8:15 When you were getting ready to graduate college did you expect to continue to run as a professional? 9:28 What do you by you couldn't completely let running go? 10:29 When did you decide you were going to get serious and see what you could do? 11:59 At that point in 2015 was there even talks of the Olympic Trials? 13:00 When did the qualifier for the 10k come? 14:27 That night on the track you kind of became an icon overnight, what was that like? 16:11 When the shutdown happened how was your mindset? 18:08 How long was the process of shutting it down? 19:22 June you started training again, the Marathon Trials were done, did you switch your focus to the 10k? 21:25 Were there any health issues when you came back? 21:55 How was your training leading up to the Marathon Project? 22:43 You ran 2.5 minutes better than your PR, was 2:09 the goal for the race or just stick with the leaders? 24:00 How did you feel in the second half of the race? 25:16 Were there any workouts leading up to the race that had you thinking this could be a big race? 26:28 Do you have any staple workouts that you use every training cycle that you can see how you progress each cycle? 27:36 You mention these breakthroughs become the new benchmark, but do you think that 2:09 is now the benchmark for the US Men's marathon? 29:28 What are your plans after your break? 30:59 What is the status of the Roots Running Group 31:57 Richie is one of the under the radar coaches that probably doesn't get the credit they deserve   Resources Noah on Twitter Noah on Instagram Roots Running Project Final Surge Final Surge Instagram Final Surge Twitter Final Surge Facebook Final Surge Website

  Welcome to episode 176 of the Final Surge Podcast where we welcome back Tinman Elite athlete Joey Berriatua to the podcast. Joey was first with us a year and a half ago on episode 123. Joey joined us to talk about where is running is now, recent PR's he has had and we talk about his new passion which is coaching with the Hammer and Axe Training team. Joey has big plans for 2021 including making it to the US Olympics Trial, possibly in more than one event. 1:10 What is new since last spring? 3:09 You started running again in late November? 4:10 You are forced to take 4-months off, what was the hardest part? 5:45 And when you started running, you were only running 5-minutes at a time? 6:54 How good shape did you get in with just swimming? 8:29 How did you manage the swimming, was it based on time? 10:05 You were back up to full volume by February and then March hit. Do you think it could have helped by not forcing yourself to race too quickly? 12:11 How has your training been going the last few months? 13:35 What races have you done since the injury? 15:06 And this month you set a PR in the 5k, how did that race go? 16:54 Do you have any more races on the calendar? 17:45 So the focus now is the Olympic Trials? 18:52 The team itself has grown a lot since we last talked, how has those dynamics played out? 20:10 How did the Hammer and Axe Training start? 22:18 Are any of your athletes local? 23:01 Are most of them high school? 26:25 Have you found this has helped your running? 28:09 What would they get if they work with you? Resources Instagram: @joeyberriatua Joey Hammer and Axe Training Final Surge Final Surge Instagram Final Surge Twitter Final Surge Facebook Final Surge Website

Welcome to episode 175 of the Final Surge Podcast where today we welcome back Tinman Elite coach Tom Schwartz to the podcast. Tom is working on his doctoral dissertation for exercise science and we talk about that and how you can get involved too. We also catch up with how some of the Tinman team are doing. You can check out Tom's coaching which he uses Final Surge for at Run Fast Coach. :45 How is everyone holding up? 1:52 You had some guys in Phoenix racing this past weekend, how is the racing going? 3:36 Any more races on the books? 5:00 How has Sam been doing, haven't seen much of him recently? 5:57 Talk to us about your dissertation 10:59 In that example during that 20% are you giving that 48 more speed work? 12:29 Shouldn't the slower one be working on speed more? 13:39 When you are looking at those online calculators about projected race times are they accurate or would they be more accurate with two data points? 17:17 Two kids both ran cross, but one ran over the winter and one did soccer, does this test show you what you need if one wasn't properly trained in the aerobic base for the last few months? 21:21 I have heard of this test with 300/600 would that show you the same thing? 22:33 Where are you at with the dissertation? 24:23 What are you looking for as far as test subjects? 26:46 You mentioned they will run the 1600 and 400 time trial, after that is there further testing, or is that it? 28:43 How many more individuals are you looking for? Resources Website Email Tom Tom on Instagram Final Surge Final Surge Instagram Final Surge Twitter Final Surge Facebook Final Surge Website

Welcome to episode 174 of the Final Surge Podcast where today we welcome professional runner Christine Thorn to the program. Four years ago Christine was playing basketball on a scholarship in college. Last year she ran 11th in the Steeplechase at the US National Championships. We talk to Christine about the path she took to get here, the coaching she is involved with, and what she hopes for next year on the track.   1:09 How did you get into running? 4:15 You ran with your high school team in Junior High right? 5:00 Did you run in high school? 5:54 Did you run on the side on college or no just basketball? 6:39 What gave you the thought that you could compete at the D2 level after your basketball career? 7:32 In college you sound like you were reluctant to try the steeple? 11:15 How did you feel coming back to run the 1500 finals after? 12:00 Did you consider yourself more of a cross or track runner? 13:03 When did you think you could compete post-collegiate? 14:58 Was it your college coach that convinced you to keep doing this? 15:29 How did you meet up with coach Jeff Boele? 17:16 15th in the country in D2 is good, but that is a long ways away from someone who will run in the Olympic Trials. How was it mentally getting here? 19:10 Since Corona hit have you done any racing? 20:28 If I remember Jeff's training correctly he does a lot on speed development and sprinting? 21:54 What do the wicket workouts look like? 22:57 Are there any cues in your head you use? 24:00 Have you been staying healthy during the shutdown? 24:35 Is there anything on the calendar? 25:18 You are working on Hammer and Axe, how did that happen? 27:00 We absolutely need more women coaches, who have been your influences? 29:27 Who is your target audience? 31:13 Are you involved in the Hammer and Axe Turkey Trot? Resources Coaching Page Instagram Turkey Trot Final Surge Final Surge Instagram Final Surge Twitter Final Surge Facebook Final Surge Website

Welcome to episode 173 of the Final Surge Podcast where we welcome back Tinman Elite athlete Drew Hunter to the program. Drew has been busy this year helping to launch the Hammer and Axe Training site and is currently working on a virtual turkey-trot that has some amazing prizes.   :50 How are you and the team doing? 1:24 What is coming up for races? 2:08 Everyone on the team staying healthy? 2:44 You have had a busy year, want to talk about the new coaching program? 4:25 What is someone getting in the Turkey Trot package? 6:44 XEndurance is around a lot more, what is your relationship with them? 8:37 You get a training plan with this turkey trot right? 10:11 So is each plan designed by someone or is it a collaboration? 11:17 How will this work for someone who this is their first virtual race? 12:56 What type of workouts do you have in your plan? 14:58 They can use this plan on their next 5k race too right? 16:20 Talk some about the Hammer and Axe Training programs 18:29 What is your communications like with the athletes you work with? 20:00 What types of athletes are you working with? 22:34 What is on the road map for the next year? Resources Hammer and Axe Training Virtual Turkey Trot X-Endurance Tinman Elite on Instagram

Welcome to episode 172 of the Final Surge Podcast where today we welcome coach Mike Hickey. Mike has coached everything from high school runners to professionals like Alexa Efraimson. We talk to Mike about his journey in coaching, his philosophy of the Oregon System and how he trains youth runners.   1:15 How did you get started in running? 6:45 What about those relationships lead you into getting into coaching? 8:34 What was your first coaching job? 10:35 How did your career develop until you met Alexa? 14:04 For a coach hearing she is running 41 seconds for 300 is that like a fast 800 for her? 16:34 You have coached high school before and you have seen those who don't have the natural ability but are willing to work, how do you develop them? 22:20 They are not the most athletic, how do you get them to move better? 26:36 Do you use the Oregon System for your training? 31:00 With the Oregon System layout a week or two 59:40 You said those early years you were developing speed, should we be doing sprinting? 1:05:00 How is Alexa doing? Resources Coach to Coach on Runner's Space

Welcome to episode 171 of the Final Surge Podcast where today we welcome back NAZ Elite coach Ben Rosario. A lot has happened with Ben and his team since we last caught up including a new deal between Hoka and NAZ, a couple of new signings of athletes and he has announced the Marathon Project. The Marathon Project is an elite marathon that will be run in December in Chandler Arizona. We get some information on how that came together. 1:15 How is the team dealing with the pandemic? 4:38 What struggles have you encountered? 6:25 Recently you added a couple of new runners, want to tell us about Julia Kohnen 11:28 And you added Tyler Day? 18:15 You are putting on an Elite Marathon in Chandler Arizona? 24:10 Will fans be allowed? 24:49 What type of protocols are in place for Covid-19? 26:06 You have 50 women and 50 men, how did the selection process work? 28:50 Elite athletes are not used to having to pay to enter a race, but this is different right? 32:10 You have renewed your contract with HOKA, it sounds like they are stepping up and supporting runners in a big way. 37:05 Want to talk about the assistant coach search? Resources NAZ Website NAZ Running Logs The Marathon Project Ben on Twitter NAZ on Twitter

Welcome to episode 170 of the Final Surge Podcast where today we welcome triathlete and Ironman Triathlon coach Dora Kemecsei to the podcast. The Corona pandemic has taken a toll on the triathlon scene this year, but things are starting to show a sign of opening back up with the first Ironman race going off this past month. We look at what the future holds for the sport and where we go from here. 1:00 How did you get started in triathlons? 4:00 Did you have any biking background before you did your first traithlon? 4:42 How long of a training period did you give yourself before your first Ironman? 5:21 Did you find out during that first one that the biking was the biggest challenge? 6:05 How many Ironman races have you done and when did that lead to coaching? 6:38 How did you go about getting those first clients? 7:20 The last 8 months have probably been a challenge? How has it impacted you? 9:09 What type of advice do you have for someone who keeps getting races canceled? 11:00 What is the state of the racing world in Europe? 12:05 Was everyone excited to finally be racing again? 13:34 Were the transition areas set up differently? 14:18 Do you think having a successful event will help get other events going again? 15:59 You are an Ironman Coach, what type of athletes do you work with? 17:17 If someone is a beginner what would a training plan cycle look like for them to get ready for that first event? 18:18 If you have a runner looking to make the transition what would a week look like? 19:06 Are you focusing on one thing a day or do you mix up your days among the disciplines? 19:53 For a runner starting, how much do you recommend a coach to work on form for swimming? Resources Dora's Training Plans Dora on Instagram Dora's website

Welcome to episode 169 of the Final Surge Podcast. Today we welcome Olympic swimmer Scott Dickens to the podcast. Scott joins us to talk about FORM, a revolutionary swimming goggle that gives you real-time metrics. Last week Final Surge announced we are now syncing with FORM so we invited Scott on to discuss what FORM is and how it can help you. Through the end of the month, FORM is giving Final Surge listeners a $30 off coupon. Head over to FormSwim.com and enter FINALSURGE30 at checkout to save $30. 1:00 How did you get started in swimming? 1:57 When were you in the Olympics 3:19 What events did you swim? 3:40 You now work with FORM, can you tell us what FORM is? 4:40 What are the different metrics you are able to see? 5:29 Can you set the metrics you want to see? 6:15 How can it pick up heart-rate? 7:17 How does the distance work in a pool? 8:30 It would seem like the metics could be a distraction? 9:55 How do you start and stop it? 11:00 If you have a minute between reps you don't need to hit start and stop? 11:53 How is the battery and how quickly will it charge if you forget to charge it? 13:13 What advice do you have to triathletes on using FORM? 14:55 Have you measured how accurate this is in open water for distance? 16:02 How has the integration with Final Surge gone? Resources FORM on Instagram #Swimwithform FormSwim.com Promo code FINALSURGE30 Scott on Instagram

Welcome to episode 168 of the Final Surge Podcast where we welcome former Olympian and now the coach at NYRR Roberto Mandje to the show. Roberto talks about how the pandemic is affecting the NYRR and the plan for the 2020 NYC Marathon to be a virtual race. We also talk about the NYRR Coaching Lab where you can get training from their coaches to help you have a successful marathon. Roberto shares a lot of valuable information in this episode. :54 How you got started in running? 2:22 You ran in the 1500 in the 2004 Olympics? 3:18 What was that Olympic experience like for you representing a smaller country? 5:06 As a former Olympian what were your thoughts after the Olympics were canceled for this year? 6:50 What was your career like from 2004 to the time you joined NYRR 9:42 Could you give us some info besides the NYRR what else are you doing in the community? 11:07 If you are having 60 events throughout the year you guys are very active, so when the shut down happened what was that like to you? 13:02 Explain what is involved with a virtual race for the participant 15:30 Are you seeing people who run the actual course that was intended? 16:40 Can you tell us what the NYRR Coaching Lab is? 18:05 How many different training plans are there for the marathon? 19:00 What are the differences between the 3 plans? 19:55 What will they get with this training plan? 20:38 How do the Zoom calls work? 21:52 What type of topics are covered? 23:00 You have processionals participating in the virtual right? 23:38 What type of interest is there for the mid-packers? 25:00 Where can people register for it? 26:48 Is this the same medal that would have been given out or are they different? 28:58 Have you seen a runner boom from the pandemic?   Resources @NYRR https://www.instagram.com/nyrr/ https://www.nyrr.org/ @robertomandje https://www.instagram.com/robertomandje/  

Welcome to episode 167 of the Final Surge podcast. Today we welcome back former professional runner turned coach Luke Humphrey. Luke joins us to talk about the last few months of life with Covid for a running coach. We also talk about his new series that will be starting this month that is a 13-week program with training programs, structured workouts, and group meetings for two virtual 5k's. You can head on over to FinalSurgeRacing.com to sign up. 1:15 What have you been doing since everything in the running world has been shut down? 3:53 You have a large coaching business, for them what has it been like to continue with no end in sight? 6:15 Did you find most people set goals to go shorter and faster? 7:08 Have you found your athletes are into the virtual races? 8:05 So did many use this time as a huge base building period? 8:59 Can you imagine that we may not have a spring marathon season? 10:21 Going forward you set up the 2020 5k series, what is that about? 13:35 What is included besides the races? 15:13 What is a structured workout? 16:56 Talk a little more about the weekly webinars 18:55 How long are the training plans leading up to the races? 19:32 Who are the plans geared at? 20:30 Can you give us an example of what a trianing week may look like? 22:05 Are the fast workouts track workouts? 22:37 Will communications be through the Facebook group for the most part? 23:33 How does someone know which plan is best for them? 26:07 What are the long runs like? 27:20 Will long time marathon clients recognize these workouts?   Resources 2020 5k Series Luke Humphrey Website Luke on Facebook Luke Training Plans Luke Humphrey on Youtube

Welcome to episode 166 of the Final Surge Podcast. Today we welcome back Olympian Kim Conley to the show. We catch up with Kim and talk about how she is handling this long period between race and what advice she has for staying motivated. :45 Where are you with your training? 1:09 When is the last time you raced? 1:29 When is the last time you went this long without a race? 2:30 Do you have anything on the books as a potential? 3:36 Have you decided between the 5k and 10k? 4:20 Back in March when this all broke could you imagine we would be where we are? 5:23 What have you been doing with training since March? 6:19 What are you doing on the track? 7:39 What about the mental side of this? 8:59 What type of encouragement do you have for these high school and college kids losing seasons? 10:05 Have you been doing anything different to take your mind off things? 11:24 Do you feel like you're in really good shape right now? 12:15 Anything different in the training you have been doing? 13:15 If you come out and pop a big-time do you think things will change going forward with training? 14:30 Have you had a training partner? 14:55 You dabbled with the marathon briefly, after the Olympic Trials do you still plan on testing the marathon again in the future? 16:50 With the big base do you feel you could jump in a marathon right now? 17:37 Walk us through a week 18:47 For the average runner who doesn't have a race on the calendar how do you motivate them to keep going? Resources Kim on Instagram Kim On Twitter KimConley.com

Welcome to episode 165 of the Final Surge Podcast. Today we welcome back to the show Coach Jay Johnson. Jay has a new book coming out called Consistency is Key. In the book, Jay gives 15 key points on becoming a better runner. The book is easy to get through yet has a wealth of good take-a-ways. 1:02 Great job with the new book Consistency is Key 3:17 The book is great for coaches but very beneficial to the athlete too to reinforce what we say 5:23 I love how you have laid out chapter one and taking two freshmen characters and how they 'transcend yourself' can you talk about that phrase? 8:39 You cannot change genetics, but you can change your capacity for work 12:13 No matter how hard you work and how smart you train there will be a plateau, how do you tell the kids its ok that this happens? 14:53 You talk a lot about the aerobic engine, talk about the importance of consistency for that 20:00 Lydiard is not as well understood when it comes to running fast, it has always been important 22:34 No matter how fast the engine is, if the body isn't strong it will break down, what resources do you have 29:00 One of the concepts is switching gears, how important is that to someone who may be a mid-pack runner? 33:17 Nutrition is an important part of this book, but so is sleeping. When dealing with kids how do you get this point through to the kids? 39:44 My favorite part is the end where you do short blurbs with Resources Jay's website Consistency is Key Jay on Twitter High School Running Coach

Welcome to Episode 164 of the Final Surge Podcast where we welcome Coach Nobby of the "Lydiard Training & Academy" powered by "Five Circles".  Arthur Lydiard is a legendary coach and Nobby got to know Lydiard very well while he was still alive. We talk about the training system and he shares some personal stories about him. :44 How did you get your start in running and meet Arthur Lydiard 5:52 What is it about Arthur Lydiard that makes him such a legend? 7:06 You spent a year living with him, what was it like being around him all the time? 13:06 At that stage in his life did he spend a lot of time in education and staying up to date with the latest in training? 17:07 Lydiard you were peaking for that one big race a year, does it work as effectively when you have many races a year and not just the one big one? 20:35 What does a 3-month conditioning level look like? 22:19 Easy running is all relative, what does that look like? 25:05 Mark Allen talked about using 180-age, but this sounds like even less 26:10 It is not all long slow work, right? 30:53 What about a new or younger runner, how do you build up that base because of the long miles he has? 34:38 What are the other phases of Lydiard training after base? 39:44 Running Wizard is all Lydiard Training Plans? 42:22 You have three programs, what are the differences? 46:36 How many weeks are these plans? 47:31 How similar is the training between running distances? Resources RunningWizard.Net Newsletter - Noby@LydiardAcademy.org    

Welcome to episode 163 of the Final Surge Podcast. Today we welcome Marc Waxman of 113 Enterprises to talk about Chi Running and specifically Chi for high school kids. Chi has an upcoming virtual clinic designed for high school athletes to get the most out of their program. :58 When did you get involved in running? 3:22 What was the most you had run before you decided to train for that marathon? 5:05 How did the transition to Chi happen? 7:32 How did that lead you to become a coach? 9:16 In what way has Chi had a positive impact? 10:57 What are some of the basic concepts that help prevent injuries? 13:29 You mentioned you used Final Surge and Hanson, how did you get involved with Hanson training? 15:52 Because of the times we are going through right now what are you guys working on to combat that lack of groups? 18:28 So what is the background of the virtual classes for student-athletes? 22:52 Are these plans predesigned training plans? 25:43 Is there anything specific you do with student-athletes vs adult runners? 27:43 Is there a certain type of athlete that could most benefit from Chi training? 29:00 Jay Johnson has a new book coming called Consistency is Key, isn't that what it is all about, training consistently? 29:32 Is this a good program for coaches to teach their athletes? 30:38 When do the classes start?   Resources Chi Running Marc 113 Enterprises

Welcome to episode 162 of the Final Surge Podcast. Every spring the track world watches as high school boys chase the elusive sub-4 minute mile club. This year with the quarantine lockdown that chase looked more elusive than ever. In late May a group of elite runners got together for the Quarantine Clasico. In that race Leo Daschbach unleashed a 56 second last 400 to become the 11th American high school boy to break 4. We talk to Leo's coach Dave Montgomery about his career and that race. 1:10 How did you get started in running? 3:36 Leo ran a 4:44 1600 which is good for a Freshman, but not what points to a sub-4 miler someday. 5:54 With his interactions with other kids Leo seems like such a good kid 6:42 Did he run before he was a Freshman or just soccer? 8:14 Was it the Sophmore year that you really saw the potential? 11:25 Some kids are great at the 800 and some are great at the 5k, not many have the range he does. Is that something you try to develop? 12:30 He had a great cross country season obviously, was there talk of chasing 4 at the time? 14:00 Where is he committed to college? 15:23 At the point it was clear there was not going to be a season did he ever back off? 17:15 During cross at Desert Twilight he was far enough behind Cole with 600 to go I didn't think he had a shot, but he unleashed a kick that was amazing. 19:14 When did the idea for the Quarantine race come about? 21:33 Pick a week 3-4 weeks out, what did a week of training look like? 23:42 Was 10-miles the typical long run? 24:32 Do you run by time or miles? 25:06 Things looked good going into the race, what was your conversation before the race? 27:14 With 250 left to go he is in a group of 3 of the best runners in the country and he just takes off from the group 28:28 Knowing he finished with a 56.6 do you think he could have gone even faster? 29:07 What do you think his ceiling is when he goes off to college? 30:50 What do you think his race will be in college? 32:34 What is your situation right now, how are you dealing with what is going on? Resources Dave on Twitter Dave on Facebook Dave's Email   https://www.youtube.com/watch?v=IL6XIhNuHsQ

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 Resources Magic Mile Calculator  http://www.jeffgalloway.com/training/magic-mile/ Email: Chris@JeffGalloway.com Galloway Training Plans Virtual Retro Run Series

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? Resources XLR8 Website XLR8 Twitter

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 Resources RunFastCoach.com Running Calculator Training Plans Tom on Instagram

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 Resources Coaching Website Amanda Brooks on Twitter Run To The Finish Book

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?   Resources Tinman Website Youtube Twitter Instagram Drew Twitter

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 Minutes over miles Speed year around (define speed work) Running by feel athletic movements Communicating and learning 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 Resources Doug on Twitter Clinic On Twitter

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 Resources Aliphine Beanies Aliphine Training  NAZ Elite Training Aliphine Twitter Aliphine Instagram      

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? Resources Jake on Twitter Jake on Instagram  

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 Mario Coaching Website  Morning Shakeout Mario on Twitter Mario on Instagram Erin Strout joins us to talk about the women's race and go over the favorites Erin on Twitter Erin on Instagram Women's Running Bio of all the athletes participating

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 minuteFavorite 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   Resources Blog Fueled By Lolz Hollie on Twitter Hollie on Instagram    

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? Resources Jonathan on Twitter High Performance West

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? Resources Amazing Racers  

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? Resources Palladino Power Facebook Group Palladino Coaching Page with plans Episode 77 with Palladio Stryd Power Meter

Episode 146: Professional triathlete Morgan Pearson was one of the founding members of the Tinman Elite club and joins us to talk about the founding of the group. We also discuss his transition to becoming a professional triathlete and his win at this past week's Club Cross Championship. 1:02 Morgan's background and how it lead to a later change to triathlon 2:50 What were your times before you made the jump? 3:49 When you made the big jump is that when you realized you may want to run at college? 5:14 Did you compete in swimming in high school too? 5:50 When did you make the college commitment? 6:08 Why did you make that transfer to Colorado? 6:57 Did you realize when you made the transition to Colorado did you realize you wanted to pursue this after school? 8:26 You were one of the founding members of Tinman Elite right? 8:51 What made you decide to join Tom? 12:00 When you started Tinman with Drew early on, did you ever even dream it could become what it has become? 13:58 You have run under Wetmore and Tom, what are some of the biggest differences? 17:02 When did you decide to make the jump to triathlon? 19:39 Your first triathlon you won, how did the race go? 23:09 How much training on the bike did you do before that? 24:17 USA Triathlon must have been interested in you after that win? 25:04 Was it after that win that you decided you were going to focus on it? 25:45 What has been the toughest transition from runner to triathlete? 27:34 Are you racing more as triathlete than you were as a runner? 28:29 When is your Olympic qualifying race? 29:58 Three Club Cross Championships in a row and you won the individual title 32:47 How did the Club Cross race play out? Final Surge 5 questions in under a minute Favorite endurance/running book? - Running with the Buffaloes Current trainers you are wearing? - 361 Favorite race? - Club Cross Favorite recovery meal or recovery drink? - Kale smoothie Your favorite workout - Fartlek   Resources Morgan on Instagram Morgan on Twitter  

Welcome to episode 145 of the Final Surge Podcast. Today we welcome hall of fame sprint coach Tony Holler. Tony is an extremely popular coach known for his program Feed The Cats. He has been coaching for close to 40 years and we talk to Tony about how what he does with sprinters can translate to the endurance world. 1:00 How did Tony get started in track 4:08 What was your background in track before you became the head coach in 1990? 5:28 Where did that drive to change the program and learn come from? 7:58 Do you find that writing so much makes you examine closer the way you think and why you think them? 9:28 What can an endurance athlete or coach learn from your system Feed The Cats? 12:58 You say the faster your top-end speed, the faster your sub-max speed is, how does that work? 15:45 John O'Malley is also the only coach two have two different individuals win Footlocker 16:38 If a miler works on top-end speed, how is that helping with his mile time, is it biomechanical, neural, combination or what is impacting his mile time when we work on top-end? 20:32 You say speed is neurological, not muscular, does that mean a kid shouldn't be in the weight room, or they can, they just are not going to get the benefit they think they are going too? 24:23 Your school comes to you and says you are now the cross country coach, how do you implement springing, X-factor and lactate workouts? 30:32 Would you be doing those daily or part of the workout days or when? Resources Track Football Consortium Feed The Cats Video series Tony on Twitter    

Welcome to episode 144 of the Final Surge podcast. We welcome back the founder of the Boulder Running Clinics Jay Johnson to talk about his clinics and the state of high school distance running. What are the most successful programs doing and how are people incorporating things like speed more into their programs. I have been to several coaching clinics and I can say without a doubt that Jay's Boulder Clinic is the most informative and useful one I have ever been too. Enjoy this episode and if you attend the clinic in January come to say hi to me.    1:40 Intro to Boulder Running Clinics 4:03 You have been around the high school running scene for around 20 years now. It has changed a lot. What has been the biggest change you have seen? 8:02 You can have coaches sharing ideas and talking to each other but if they are doing different things how do you know what to implement.  17:33 One probably is you need to look at the whole system not just workouts because the system works as a whole.  25:55 Clinic is Jan 17, 18. Who else do you have presenting? 29:13 There was a lot of talk last year about Feed The Cats, can you talk about what that session was about? Resources Boulder Running Clinics Website Jay on Twitter

Episode 143: Dathan Ritzenhein joins us to talk about the recent Chicago and NYC Marathons. Along with his own running, he is also coaching and his athletes include Olympic hopeful Parker Stinson. We talk Olympic marathon trials and shoe tech.  1:00 What happened so you needed to pull out of the Chicago Marathon? 4:28 We have 11 men under the A Standard now so it is harder than ever to make the team 5:01 Will the trials be your next race? 6:23 You are now coaching Parker Stinson who has the A Standard 7:47 Parker's first marathon he went out hard and blew up in historic fashion, this race was a perfect split 9:57 When did you and Parker start working together? 11:36 Was racing strategy the first thing you guys talked about? 13:50 There were 4 Americans all running within 20 seconds of each other 15:12 We are seeing crazy times being put up, how much do you attribute that to the shoes? 17:40 Is there any concern with you that the technology is getting too advanced? 19:44 Even if you could limit them in races, but that doesn't change the fact that they get the benefit in training 21:33 What did you think of the 1:59 marathon? 22:49 What did you think about the women's new marathon record? 23:40 Have you been to the Atlanta course to scope it out? 25:03 Is it a lot of hills, or the hills it has are big? 26:20 With the hilly course, who has an advantage? 28:01 Comparing marathon times on paper, but there are currently 4 guys are under 2:10, could this course be an equalizer?  30:02 How are you using Final Surge Resources Dathan on Instagram Dathan on Twitter Dathan Coaching Services

Episode 142: This week we welcome Mario Fraioli to the podcast we talk about the recent Chicago and NYC marathons, the sub 1:59 marathon and what this all tells us about the upcoming Olympic Trials. We also discuss the shoes. How much do they help and what should be the limits. Please share the podcast with your friends. 1:08 Were there any big surprises or take-a-ways you had from the NYC marathon results? 2:59 Desi went out early, did that surprise you? 5:50 How did your NYC Marathon go? 6:15 Chicago on the men's side we had 10 under 2:12 7:54 Jared Ward had a great NYC race too 8:32 On the women's side of Chicago do you think that 2:14 was real? 10:47 We have so many distance runners getting popped for drugs, you almost need to ask yourself why they are still doing it 12:39 What did you think of the 1:59 marathon? 17:24 Looking at the US Trials we have twice as many men and women qualified, why? Is it because of the shoes? 19:55 The new shoes, how much do they make a difference? 23:20 Is there an advantage to Nike athletes? 25:53 Should there be some sort of technology limits we allow? 29:23 The US Marathon Trials course is hilly, who is this going to help? 33:00 On the women's side is there anyone a lock for the team? 35:50 So what are you up to with the Morning Shakeout Newsletter and Podcast?   Resources Morning Shakeout Mario on Instagram Mario on Twitter Mario's Website

Welcome to episode 141 of the Final Surge Podcast where today we welcome marathon and ultra runner Brad Lindeberg. We talk to Brad about his quest for 50 marathon or longer races in 50 states and how having a personal coach has helped him achieve new goals.    1:17 How you got started in running? 3:01 How was your high school cross country career? 5:08 Did you keep running after high school? 6:30 Did that 2010 marathon go much better than  2001? 7:20 At what point did you decide you wanted to pursue that goal of running 50 marathons in 50 states? 9:51 At what point did you decide to hire Neely as a coach? 13:30 You are running NYC this weekend, does that mean you got that sub 2:55 marathon? 15:23 How has that personal coaching helped you? 17:12 What is a big take away you have learned from Neely as a coach? 20:11 Is a lot of the communication going on in Final Surge? 22:40 How has your training block for NYC been going? 24:35 Has there been anything different in this training block? 27:02 Has she given you any advice specific to the course? Final Surge 5 questions in under a minute Favorite endurance/running book? -Inside The Marathon Current trainers you are wearing? - Altra Favorite race? - Boston and Shiprock Marathon Favorite recovery meal or recovery drink? - Salmon Burger with bacon and pickle  Your favorite workout - Progression runs Resources Brad on Twitter Neely Spence Gracey Coaching Brad on Instagram Brad on Strava  

Welcome to episode 140 of the Final Surge Podcast. Corcoran High in California has a very successful running program. Coach Isaias Ramirez is the unlikely leader of the program. With no running background, Coach Ramirez leaned on other coaches to help develop his winning philosophy. In the last year, he has implemented something he learned at a clinic called RPR, Reflexive Performance Reset. He credits RPR for taking a successful program and making it even better and reducing injuries to almost nothing. We discuss what RPR is and how he uses it.    1:20 How did you get involved in running? 3:15 How long you been coaching now? 3:34 You were a lineman in football then a football coach and then became a cross country coach. Did your background in football help or how did you learn how to have so much success? 5:47 What was the philosophy you adopted for your program? 8:10 You start learning to develop your plan, what was your progression like? 9:54 What does a typical week look like for you? 11:18 CV, hill sprinting sounds like you have adopted some Tinman? 12:00 Do you have enough data to look at it and make some conclusions about how it is working? 13:01 How often are you doing those CV workouts? 14:43 You don't have a big team, injuries can hurt your team greatly so what are you doing with RPR and can you explain what it is? 20:14 Did you have shin splint issues before RPR? 20:58 Is it a certain stretching routine? 21:33 Is it a specific routine that is always the same? 23:30 How long was it before you started seeing results? 25:10 What about other common running injuries? 28:55 How are you implementing this? 30:00 Walk us through what your practice looks like Resources RPR Corcoran on Twitter

This is a best of episode. Tom Schwartz joined us to talk about skills, hills and keeping the ball rolling. 

Episode 139: Today we welcome back triathlon coach Mark Sortino to the podcast. Mark joined us on Episode 39 and now he joins us again 100 episodes later. Mark runs Team MPI and we talk to him about his coaching organization, some coaching continuing education sessions that he has coming up and what to expect at Kona 2019. 1:10 Tell is who you are and what you do in 2 minutes. For a more full bio listen to episode 39. 3:07 How many coaches are Team MPI up to? 3:40 With your 15 coaches are they full time or part-time and this is something they do on the side? 5:04 How many coaches are each coach working with and how do you match the athlete to the best coach? 6:58 How individualized is each plan if you have a coach working with 20 athletes. 8:22 What is the Team MPI system look like? 10:25 How do you work on a swim stroke or run gate for someone you are working with online? 13:52 Do you have people video themselves doing strides or such? 15:09 What type of education process do your Team MPI coaches go through? 17:04 A key is communications, how do you communicate with your athletes? 19:56 Do you find yourself using the Final Surge App more and more? 21:48 Talk about the upcoming coaches retreat you have at Ironman Arizona 25:05 Kona is coming up, can anyone beat Daniela Ryf on the women's side? 28:25 Patrick Lange, can someone beat him at Kona? Does any prepare better for one race than he does? 30:50  Jan Frodeno and Sebastian Kienle will likely be his biggest competition. All three are from Germany, what has happened to the American's? 32:23 Which of the men do you think is going to win?   Resources: Upcoming Coaches Retreat at IMAZ Team MPI Training Plans Team MPI Website Team MPI on Instagram Team MPI on Facebook    

Episode 138: Jason Fitzgerald of Strength Running. Jason has been blogging and creating online courses for about a decade. Jason has a new program out called Running Smarter, Runner Stronger. This program is 17 chapters of high-quality video to make you a better runner. Check out Jason's program and if want to train with a purpose head over to FinalSurge.com for your free account, now onto the show.  1:33 How Strength Running Started 4:45 You have been doing this for a decade now, but when I saw your new trailer I knew this was next level stuff 6:25 Who is this new course designed for? 9:00 We expect strength training and injury prevention content from you, but this is so much more, does this take place of a coach? 10:50 One of the things you talk about is overstriding, in this video series what is the structure of the advice they would get? 15:25 One thing you hear often is you don't want to change form too quickly in their running for. What are some of the things you work on to do this? 18:50 Overstriding vs long stride 23:12 A new runner the cardiovascular system grows and develops faster than the body, how does your program deal with mileage buildup? 26:41 One of the chapters is on speedwork, can you give an example of what may be found in that chapter? 29:54 Where can people find out more online and get a sample lesson?   ResourcesRunning Smarter Program Jason on Twitter Run Smarter Course

Episode 137: Brad Curtis is the cross country coach of a small school in Arizona. Their boy's team this year is a top ten school in the state, not bad for a school of only 200 kids with only 12 boys on the team. We talk to Brad about the struggles of being a coach from such a small school and how he has built a strong culture.   1:10 When did you start in running? 2:08 His background in boxing and how far the boxing career went 4:02 How did that lead to being a cross country and track coach? 4:59 How old is the school and how big is it? 4:58 You are competing in a state where some schools have 3-4,000 kids 6:23 Small school makes it tough in what way? 7:52 How many kids are on the high school team? 8:15 When you took over the program from Josh how big was the team at the time? 9:00 When your team is not big and not competitive how do you entice kids to come out and get involved? 10:50 How big is your middle school program? 11:38 Are you losing them because you are a small school without the resources or facilities? 13:29 You have 25 kids and 12 boys, and you are looking at a top 10 school in the state this year. How hard is it to keep kids so you can build this? 16:00 When you have 3500 kids and you have 50 boys on the team it is much easier to develop and find those top driven kids, when you only have 12 you have to get the most out of each one of the kids, what is the secret to keeping them all driven and focused? 18:33 Has the success of Jordan Black helped by getting people working harder or does it discourage people because they cannot keep up with him? 22:21 How did you change the culture in the program? 24:33 How has training changed, what has been your philosophy? 26:40 What does a normal day look like at your practice? 27:40 What does the week look like? 29:38 So how many miles is that a week? 30:35 Small schools can fluctuate, what advice do you have to make the program more consistent? 33:00 Did it help with recruiting? 34:45 If you have only 12 boys, and some are really fast and some are really slow and then in between, that doesnt leave large packs, how do you monitor how much people are running and at what effort? 37:23 Do you find it beneficial for those who do log their miles? 38:35 Do you have a workout you repeat to kind of gauge your level of fitness and progression? 40:03 Are your 1k's at CV pace? Final Surge 5 questions in under a minute Favorite endurance/running book? - Running with the Buffalo's Current trainers you are wearing? - Brooks Ghost Favorite race? - 5k Favorite recovery meal or recovery drink? - Chocolate Milk Your favorite workout - 1k repeats Resources Brad Curtis on Twitter North Phoenix Prep on Instagram        

Episode 136: Reed Fischer of the Tinman Elite Group has had quite a year. He has set a PR in everything from the 5k to the half marathon and just came in 5th in the 20k National Championship. This is quite an accomplishment for someone who didn't break 23 minutes in a 5k his freshman season or 5 minutes in a mile until he was a sophomore in high school. We talk to Reed about his growth and about the success of his team.      1:15 How did you get started in running? 4:20 When you were a freshman/sophomore what type of times were you running? 6:50 Where was it that you made your biggest change that set you on this path? 9:53 You had a steady progression after that, when was it you realized that college running may be a possibility?  12:14 Did you think you had a shot at making the team at Drake? 14:21 Who started working with Tom first you or Brogan? 15:45 How did you end up teaming up with Tinmen? 18:31 Most of you are not the NCAA Champions but you have tremendous success as a team and competing for national championships so what is it that is making you guys so successful? 23:40 Tom has been fairly open about his training, what has been the biggest change in your training since you joined him? 27:33 Breaking down the 7/7/7 a little more and many PR's this year, what is the plan with the marathon? 29:00 Does your success this year make you want to give the 800 a go and see what you could do? 30:37 The first marathon is always an experience, so going into your first one what are your expectations and goals? 35:00 Next year is an Olympic year, what will your focus be? 36:55 You are a very young team how has the reception been from other teams? Final Surge 5 questions in under a minute Favorite endurance/running book? - Running with the Buffalos  Current trainers you are wearing? - Asics GT-2000 Favorite race? - Drake Relays  Favorite recovery meal or recovery drink? - Cheeseburger Your favorite workout - Tempo and a long run SOCIAL MEDIA: Instagram: @reedfisch Twitter: @reedfisch