Podcasts about mile repeats

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

Welcome to Mile Repeats! These are short-form vignettes about people's lives capped with a nugget of inspiration that we can all learn from. Kriss S has been running for 10 years. Running completely changed her life. She has completed 62 half marathons to date and 4 fulls; the half is by far her favorite! Kriss also dabbles with yoga, totally a novice, and enjoys taking yoga classes weekly. Running is her social hour! She can be found running the streets, trails and the track. Kriss is also an ambassador for Skirt Sports for the past three years and cannot say enough wonderful things about the women she has met all because of a skirt! Be sure to check out Kriss' blog and follow her on Instagram at @pinkbetsy.

Welcome to my first ever Mile Repeat interview! Mile Repeats are short-form vignettes about people's lives capped with a nugget of inspiration that we can all learn from. Meet Kaeli Lamont, a distance runner of 4 years who enjoys sharing her joy and love of running and how it has truly changed her life by coaching and mentoring new and returning runners. She loves seeing people meet their goals! She's a self proclaimed music junkie, Crazy cat lady, lover of the outdoors and she's always up for a good time with great friends. She is also a women’s health/pelvic floor physical therapist assistant who is passionate about being an advocate for improving the quality of life and health for all women, everywhere.

Welcome to episode 83 of the Final Surge Podcast where we welcome new professional runner Sam Parsons. Sam is a runner with Adidas and the new Tinman Elite running team in Boulder Colorado. In this episode, you will hear the enthusiasm Sam has for running and the running profession. We talk about Sam's high school days, his transition to running at NC State and what it is like running for Tinman, Tom Schwartz who he calls the mad genius of running. The Tinman Elite crew uses Final Surge as a training platform and it is great to hear the enthusiasm Sam and his teammates have for the sport. We dive into how the mental part of running is so important to Sam and how his training has changed under Tinman.   How did you get your start in running? Multi-sport athlete Soccer, Swim, Lacrosse  Watched sister run Soccer coach encouraged him to run cross country for conditioning Ran Nike Cross Nationals as a Senior After high school, you ran at NC State. What was a harder transition, transitioning from high school to college or college to the professional ranks? Transition to college was harder Burn out is high because of greater impact on the body Wasnt ready for demands on the body  You mentioned one of the harder parts of jumping from high school to college was the milage demands, what were you running in high school? High School we had good workouts but the next day was an easy 30-minute recovery run, in college it was a 12-mile recovery run NC State is a development school with a 2-4 year plan What about the mental aspect, how has the mental part of running and competing changed as you have grown? Need to train the mind to be ready to close a race out Mind needs to tell yourself you will win and are unstoppable Need to stay positive  How do you think you changed to become a more serious runner? Too many late nights As a professional need to take care of your self with sleep and eating right Many of us follow professional runners on Instagram and see runs in absolutely stunning locations, then naps, and free shoes… What has the transition to a professional runner been like? Never want to look back and think should've, could've, would've Boulder is a great place to be at You are running for Adidas now, how did that relationship develop? Started as an intern for Adidas tennis Would finish work and head down to the running department Fell in love with the company when worked for them Ran into Drew Hunter when he was racing there Reached out to Tom Schwartz You did the BAA mile where you got 5th and then recently ran the mile at Drake’s. You ran a lot of 5-10ks on the track in college so is this miler thing just part of the training season you are in or what are your plans? Tom recognized I should run sub-4 If I want to be a great 5-10k runner I need to close in 55 seconds Need more speed work for long-term Working on developing speed  Let’s talk a little bit about training. You are now training with Tinman, Tom Schwartz. We have had him on the podcast in the past and this past January I had the privilege of getting to spend a little time with him while at a clinic. What has been the biggest change in your training? Tom is a mad genius He loves hills We run a lot slower now, easy days are now 7:30 pace Always wants us ready for workouts We don't taper, always ready to race Don't work on one system, work on speed and strength in workouts Tinman is known for his CV efforts. How do you define CV effort, what pace is that for you? Critical Velocity Pace you can hit and feel comfortable, K's a CV are about 2:55 or maybe 5:00 pace on longer runs Training is not hard, but easy workouts We did 8x600 last week with rest of 1:14, that exact Very rarely do we go hard to the well in a workout   One of our loyal Twitter follers MacBane, a Twitter follower wants to know How do you have fun on race day? Smile Eat that cookie, enjoy it Opportunity to put on a show  Final Surge 5 questions in under a minute Favorite endurance/running book? - Unbroken and Beyond Jogging Current trainers you are wearing? - Adidas Solar Boost Favorite race? - 5k Favorite recovery meal or recovery drink? - Tripple Berry Smoothie Your favorite workout - Mile Repeats and Long Run Resources Podcast with Tinman Sam on Twitter Sam on Instagram Tinman Elite on Instagram