Telos Running Podcast

I am rebranding my podcast to Running On Purpose. Please follow me there. I will not be adding any new episodes to podcast. Thank you for listening, please find me at the new cast!

In this episode, Tomek & Steve try to break down all the details concerning the Caster Semenaya coase for the average person. Who are the players, what are the issues & what's at stake. We also cover the Ineos 1:59 attempt by Kipchoge & talk through the races for this weekend's Shanghai Diamond League. LINKS: Amby Burfoot's excellent breakdown of the Semenya case: https://www.letsrun.com/news/2019/04/the-whole-world-is-watching-caster-semenya-vs-iaaf/ Ineos 1:59 Outside Magazine Article https://www.outsideonline.com/2395597/eliud-kipchoge-sub-2-hour-marathon-ineos World Relays in Yokohama https://www.letsrun.com/news/2019/05/miss-watching-the-world-relays-heres-video-of-all-the-finals/ Diamond League Shanghai https://shanghai.diamondleague.com/home/

In this episode we review the action from Boston & London & do a short preview of the Doha & Payton Jordan. LINKS Let'sRun.com's Doha Preview https://www.letsrun.com/news/2019/05/schedule-start-lists-results-for-2019-doha-diamond-league/ Payton Jordan Results https://www.letsrun.com/news/2019/05/2019-stanford-payton-jordan-track-results/ Hoka's 50M & 100K WR Attemptshttps://www.letsrun.com/news/2019/05/hoka-project-carbon-x-is-here-a-50-mile-100k-world-record-attempt-by-jim-walmsley-and-others-in-brand-new-carbon-x-shoe/

In this episode. Tomek & Steve do a deep dive into the last 10 weeks of marathon training of the inimitable GOAT of the marathon, Eliud Kipchoge, & provide a few takeaways on the training of the great one that anyone can implement in their training. ENJOY! SHOWNOTES See the following link for a Google doc outlining the last 9 weeks culled from a LetsRun.com messageboard thread: https://docs.google.com/document/d/15ut21byJ4QUMe_ICZ0mCBvlBFhi0Xj_1FtATLy13OGM/edit?usp=sharing The original (& ongoing) thread can be found here: https://www.letsrun.com/forum/flat_read.php?board=1&id=9325053&thread=9261485#9325053

We start with a Sisson Rant on Ryan Hall's marathon advice & then transition to a conversation with Adam Dailey about making a comeback and attempting to earn an Olympic Trials Qualifier. In this first of a series of interviews, we discuss crazy goals, taking risks & how to structure a return to training at a high level while balancing life, business & family.

This week, We come back at you with over an hour on the World Cross Country Championships in Aarhus, Denmark. We totally fanboy out this week. You can find links below & race predictions as well. Saturday, March 30th - Aarhus, Denmark Tim Hutchings' Twitter feed with photos: https://twitter.com/timhutchings1?lang=en TV/Streaming Info: https://www.letsrun.com/news/2019/03/tv-streaming-information-for-2019-iaaf-world-cross-country-championships/World XC Course Preview: https://www.letsrun.com/news/2019/03/mud-beer-and-vikings-a-behind-the-scenes-look-at-how-the-incredible-2019-world-xc-course-was-designed/ Men’s Preview: https://www.letsrun.com/news/2019/03/the-race-of-the-year-is-here-get-ready-for-a-five-way-slugfest-in-the-mens-race-at-2019-world-xc/ Women’s Preview: https://www.letsrun.com/news/2019/03/2019-world-xc-womens-preview-hellen-obiri-looks-to-add-world-xc-title-to-her-stellar-resume/ Kelsey Bruce Article: https://www.letsrun.com/news/2019/03/meet-kelsey-bruce-who-will-be-representing-letsrun-com-at-the-2019-world-cross-country-championships/ Steve's Predictions:Men’s Race: 1. Joshua Cheptegei 2. Jacob Kiplimo 3. Geoffrey Kamworor 4. Rhonex Kipruto Team 1. Kenya 2. Uganda 3. Ethiopia 4. USA Women’s Race 1. Hellen Obiri 2. Letesenbet Gidey 3. Beatrice Chepkoech 4. Rose Chelimo Team 1. Kenyan 2. Ethiopia 3. USA 4. Bahrain Tomek Predictions: Men’s Race: 1. Jacob Kiplimo 2. Rhonex Kipruto 3. Geoffrey Kamworor 4. Joshua Cheptegei Team 1. Kenya 2. Ethiopia 3. Uganda 4. USA Women’s Race 1. Beatrice Chepkoech 2. Hellen Obiri 3. Letesenbet Gidey 4. Stella Chesang (UGA) Team 1.Kenya 2. Ethiopia 3. USA 4. Uganda

This week, Steve is solo talking about Grab Bag Sessions. What are they? “Go To” workouts that can easily be done anywhere, on any surface, at any time in a training cycle. Track, road, trail, treadmill? All are very easily implemented. These workouts provide a bang for the buck. Most of these sessions can be completed in 60 min or less, making them excellent for travel & tight turnarounds. No excuses for not getting your training session in. Periodization proof - These are very important sessions that stress different physiological systems & can be done repeatedly to good effect. 20-40 min Tempo Paces: For most people this correlates to hMGP or 25-30 sec slower than 5K pace or 80-85% of max HR. Rest: None. Run continuously. Variations: extend the time run at tempo; speed the pace up, broken tempos Adaptations: Aerobic Conditioning; extending the time run at the Anaerobic threshold. Breathing should be controlled & even. Mile Repeats -4x 1M at 5K - The Challenge. -6 x 1M at 10K - The Classic. -Cutdown Miles - The Contender. Rest: 3-5 min or 1:1; except on the cutdown miles, those start at 60 sec rest then get gradually down to 3-5 min. Adaptations: VO2 Max; Anaerobic Conditioning, getting lactic late. Variations: 4x1M at 5K; 6x1M at 10K; Cutdown Miles 6 reps start at hMGP/Tempo drop 10 sec a mile. Aussie 5K 12x200m at 5K w/ 200m floatRest: Float Adaptation: Anaerobic conditioning, VO2 max, no resting in a race keeping engagement & acknowledging intent. Variations: Deek’s Quarters - 8x400w/ 200m float Long Run Close 14-24 mies with a close. or fast finish

In this episode, your hosts take a deep dive into the practical art of visualization, or mental rehearsal for both training & racing. This mental training technique is frequently cited but less often implemented, so we walk you through the reasons why, the processes involved & give details techniques to help you use the power of you own mind to impact your training & life.

In the second installment of the FanBoys! podcast, Tomek & Steve discuss indoor track & make an argument for why you should care. We review the 2019 season & give our performers & performances of the season. Shownotes -"Chasing Legends” — Mile World Record attempt by Yomif Kejelcha -Part 1: https://youtu.be/uMpR5X-EVas -Part 2: https://youtu.be/hI6F0l_681I -Part 3: https://youtu.be/AjeiqH_nDI8 -Samuel Tefera beats Yomif Kejelcha and breaks 1500m WR in the process: https://youtu.be/GUYPS-0TfS0 -Laura Muir's European Championships Double -Women's 3000m video link: https://www.youtube.com/watch?v=2TybyximvMw -Real racing starts at 6:10 on the video, with KK taking the lead 4:10 into the race. 1600m (8 laps to go). Throws down a 32/33/33/33 -1500m Video: https://www.youtube.com/watch?v=w5Qh63PhKsk

The conclusion to our fast & the lessons we learned, the likelihood of further fast explorations & the answers that we have gleaned from the process.

The Telos Running Podcast is happy to announce a new weekly series focused on the sport of track & field, cross country, road racing & marathoning. This off-the-cuff podcast is an ongoing conversation between two fanboys on the sport of running. Our goal is to translate & inspire runners of all levels to become fans of the sport. Each week, your hosts will delve into the latest in sport but from a perspective that any runner can relate to & understand. But this special series will not just focus on races. Its goal is to highlight the personalities, the training groups, the controversies & the history of this king of sports. This week we introduce ourselves & give you a little background on our goals for the podcast. As always, you can reach out with insights &/or questions at sisson@telosrunning.com. Let us know how we are doing!

At some point in every runner's journey we reach a point where reach rock bottom & are searching for answers. To this end your hosts embark on a 3-5 day fast to turn over stones in their continued search for the perfect run, or just even getting to run. Steve & Krysten delve into some weighty topics ranging from dark chocolate covered pretzels to what is one's life purpose & how that fits into our running journey. We hit the topics of fasting, autophagy, listening to your body & how food functions in a runner's training to getting back out on the road in what is absolutely their most revealing episode to this point. 

Are you racing Boston this year? If so, give this episode a listen. We cover workouts, race strategies & mental training tips you need to be considering NOW to be ready on Patriot's Day. Of course, most of these are really useful for other spring marathons (especially of the downhill sort like Mt Charleston, Mountains 2 Beach & Tunnels) as well.

Where we discuss distinguishing between pain & discomfort & provide practical techniques for dealing with discomfort in training & racing.

Being injured sucks. There is no two ways about it. On this episode, we discuss the ways an athlete can turn an injury into opportunity. Tips & techniques are provided for reframing one's mindset & taking proactive steps with your downtime from running.

In this episode, we discuss data driven training systems & the importance of calibrating efforts with paces. We also get practical with affirmations & how thoughts create reality.

The episode where Krysten interviews Steve & he answers questions about his coaching methods, his running career & Kipchoge (wait for it!) makes a surprise appearance.

Your hosts discuss why getting on a starting line matters to a runner. We cover the importance of the coach/athlete relationship, the necessity of learning to follow a plan & facing the fear that races create in the athlete.

The initial episode where your intrepid co-hosts, Steve & Krysten, introduce themselves, share the podcast's mission & discuss its core values.