Sean Bronson

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 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 &amp; individuals: https://runsignup.com/Race/AL/Huntsville/HSXCRace Instagram: https://www.instagram.com/runninglane/

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 &amp; individuals: <a href="https://runsignup.com/Race/AL/Huntsville/HSXCRace" rel="nofollow" target="_blank">https://runsignup.com/Race/AL/Huntsville/HSXCRace</a> Instagram: <a href="https://www.instagram.com/runninglane/" rel="nofollow" target="_blank">https://www.instagram.com/runninglane/</a>

Final Surge Episode 184: Running Lane

Brodie Sharpe

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 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 <a href="https://app.runsmarter.online/audio" rel="nofollow" target="_blank">Run Smarter Podcast</a> <a href="https://www.instagram.com/runsmarterseries/" rel="nofollow" target="_blank">Instagram</a> Final Surge <a href="https://www.instagram.com/final.surge/" rel="nofollow" target="_blank">Final Surge Instagram</a> <a href="https://twitter.com/finalsurge" rel="nofollow" target="_blank">Final Surge Twitter</a> <a href="https://facebook.com/finalsurge" rel="nofollow" target="_blank">Final Surge Facebook</a> <a href="http://finalsurge.com/" rel="nofollow" target="_blank">Final Surge Website</a>

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 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 <a href="https://twitter.com/runtroopy?lang=en" rel="nofollow" target="_blank">Lee on Twitter</a> <a href="https://www.instagram.com/leetroop73/?hl=en" rel="nofollow" target="_blank">Lee on Instagram</a> <a href="https://www.teamboco.com/" rel="nofollow" target="_blank">Team Bouder</a> Final Surge <a href="https://www.instagram.com/final.surge/" rel="nofollow" target="_blank">Final Surge Instagram</a> <a href="https://twitter.com/finalsurge" rel="nofollow" target="_blank">Final Surge Twitter</a> <a href="https://facebook.com/finalsurge" rel="nofollow" target="_blank">Final Surge Facebook</a> <a href="http://finalsurge.com/" rel="nofollow" target="_blank">Final Surge Website</a>

Lee Troop

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 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 <a href="https://www.instagram.com/keiradamato/?hl=en" rel="nofollow" target="_blank">Instagram</a> <a href="https://www.strava.com/pros/keiradamato" rel="nofollow" target="_blank">Keira on Strava</a> <a href="https://twitter.com/KeiraDAmato" rel="nofollow" target="_blank">Keira on Twitter</a> <a href="http://keiradamato.com/" rel="nofollow" target="_blank">Keira Website</a> Final Surge <a href="https://www.instagram.com/final.surge/" rel="nofollow" target="_blank">Final Surge Instagram</a> <a href="https://twitter.com/finalsurge" rel="nofollow" target="_blank">Final Surge Twitter</a> <a href="https://facebook.com/finalsurge" rel="nofollow" target="_blank">Final Surge Facebook</a> <a href="http://finalsurge.com/" rel="nofollow" target="_blank">Final Surge Website</a>

Keira D'Amato

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 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 <a href="https://www.nazelite.com/shop/" rel="nofollow" target="_blank">NAZ Elite Shop</a> <a href="https://www.instagram.com/day6naz/" rel="nofollow" target="_blank">Tyler on IG</a> <a href="https://twitter.com/xcdayman42" rel="nofollow" target="_blank">Tyler on Twitter</a> Final Surge <a href="https://www.instagram.com/final.surge/" rel="nofollow" target="_blank">Final Surge Instagram</a> <a href="https://twitter.com/finalsurge" rel="nofollow" target="_blank">Final Surge Twitter</a> <a href="https://facebook.com/finalsurge" rel="nofollow" target="_blank">Final Surge Facebook</a> <a href="http://finalsurge.com/" rel="nofollow" target="_blank">Final Surge Website</a>

Tyler Day

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 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 <a href="https://racemob.com/community_member" rel="nofollow" target="_blank">Racemob Website</a> <a href="https://www.toolegitfitness.com/our-story" rel="nofollow" target="_blank">Too Legit</a> Final Surge <a href="https://www.instagram.com/final.surge/" rel="nofollow" target="_blank">Final Surge Instagram</a> <a href="https://twitter.com/finalsurge" rel="nofollow" target="_blank">Final Surge Twitter</a> <a href="https://facebook.com/finalsurge" rel="nofollow" target="_blank">Final Surge Facebook</a> <a href="http://finalsurge.com/" rel="nofollow" target="_blank">Final Surge Website</a>

Racemob

Martin Hehir

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 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 <a href="https://blog.finalsurge.com/podcast-36-martin-hehir/" rel="nofollow" target="_blank">Episode 36 with Hehir</a> <a href="https://twitter.com/mardy_hehir" rel="nofollow" target="_blank">Martin Heir on Twitter</a> <a href="https://www.instagram.com/marty10khehir" rel="nofollow" target="_blank">Martin Heir on Instagram</a> Final Surge <a href="https://www.instagram.com/final.surge/" rel="nofollow" target="_blank">Final Surge Instagram</a> <a href="https://twitter.com/finalsurge" rel="nofollow" target="_blank">Final Surge Twitter</a> <a href="https://facebook.com/finalsurge" rel="nofollow" target="_blank">Final Surge Facebook</a> <a href="http://finalsurge.com/" rel="nofollow" target="_blank">Final Surge Website</a>

Noah Droddy

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 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 <a href="https://twitter.com/IBuiltTheArk" rel="nofollow" target="_blank">Noah on Twitter</a> <a href="https://www.instagram.com/noah_droddy/?hl=en" rel="nofollow" target="_blank">Noah on Instagram</a> <a href="https://rootsrunning.org/" rel="nofollow" target="_blank">Roots Running Project</a> Final Surge <a href="https://www.instagram.com/final.surge/" rel="nofollow" target="_blank">Final Surge Instagram</a> <a href="https://twitter.com/finalsurge" rel="nofollow" target="_blank">Final Surge Twitter</a> <a href="https://facebook.com/finalsurge" rel="nofollow" target="_blank">Final Surge Facebook</a> <a href="http://finalsurge.com/" rel="nofollow" target="_blank">Final Surge Website</a>

Joe Berriatua

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 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: <a href="https://www.instagram.com/joeyberriatua/?hl=en" rel="noreferrer noopener nofollow" target="_blank">@joeyberriatua</a> <a href="https://www.hammer-and-axe.com/coached-by-joey" rel="noreferrer noopener nofollow" target="_blank">Joey Hammer and Axe Training</a> Final Surge <a href="https://www.instagram.com/final.surge/" rel="nofollow" target="_blank">Final Surge Instagram</a> <a href="https://twitter.com/finalsurge" rel="nofollow" target="_blank">Final Surge Twitter</a> <a href="https://facebook.com/finalsurge" rel="nofollow" target="_blank">Final Surge Facebook</a> <a href="http://finalsurge.com/" rel="nofollow" target="_blank">Final Surge Website</a>

The final surge podcast is a weekly podcast that interviews the best and the brightest coaches and athletes to help you train with a purpose.

Great podcast.  Always interested to hear from an elite runner and their training programs.

Review-N. Willis

Awesome podcasts for the ever-inquisitive runner on an easy run

Great content

Final Surge Podcast

Morgan Pearson

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

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 <a href="https://www.instagram.com/morgan_cadwell_pearson" rel="nofollow" target="_blank">Morgan on Instagram</a> <a href="https://twitter.com/_morgan_pearson?lang=en" rel="nofollow" target="_blank">Morgan on Twitter</a>

Stephen Seiler

In episode 48 of the Final Surge Podcast, we talk to Dr. Stephen Seiler who is the leading researcher on polarized training for endurance athletes. Welcome to episode 48 of the final surge podcast where we welcome Welcome to episode 48 of the final surge podcast where we welcome Dr. Stephen Seiler. Seiler has spent his career studying the optimal ways for endurance athletes to train and his polarized training methods are the foundation for Matt Fitzgerald’s 80/20 training book. In this episode, we talk about what exactly are the 80/20 zones, where do tempo and threshold runs play into that formula and how to work rest into your interval work. Make sure you follow us on Twitter @FinalSurge and please take a moment to subscribe to us on iTunes, Google Play, Stitcher or whatever your podcast app of choice is. Listen to the podcast on iTunes or listen to it on Stitcher if you have an Android device. Stream it right here:   Your bio could take me 5 minutes to read, instead of getting into all of it, could you take a minute and introduce yourself to our audience? We had Matt Fitzgerald on a while back and talked about his 80/20 book. You are referenced many times in that book. And I’m actually holding a huge packet here in my hand called Seiler’s Hierarchy of Endurance Training Needs. How did you get interested in sports science? Most of the research I have seen from you is with cyclist and xc-skiers. But what you have learned from your research is also able to be applied to other endurance athletes like runners and triathletes correct? Can you explain polarized training? Is there a better way to define these high intensity, low intensity, and middle grounds? If we look at Mark Wetmore at the University of Colorado, probably the most respected college coach in the game today, Joe Vigil who is maybe the most successful college coach ever, and very successful in developing athletes who go on to the next level. With all of these coaches, the tempo runs or lactate threshold are a large staple in what they do. Could there be a case made that for athletes still developing their aerobic system, who maybe run 50 miles a week instead of 130 miles a week that the threshold work could have a big impact on that aerobic development? If a runner is only running 40 miles a week and not doing 80-120 miles, is it more important for them to maybe do a little more of the high quality, high-end threshold work than someone who is doing 3x their volume? When someone is in that 80% easy training zone, how easy is that? What would that be in a percent of maximum heart rate? In that 80%, is there a number you have studied that becomes too low? On the other end, on the 20%, how long are you trying to get into that area for a workout? If we are doing those 4x8 minute intervals, what would the recommended rest intervals be? What would a year of periodization look like under this type of program? Does the volume that they are doing need to be sports specific, or have you looked at cross training to get the same benefits? I've read your hierarchy of endurance training a few times. There is a pyramid you have put together in that document on how to train. Can you explain it? Do you coach or are you just studying this topic? You’ve been talking about this for several years now, what's new or what ideas have maybe changed since you started? Do you have anything you are studying that may work on these concepts more? Has anything interesting come out of studying the micro sessions? Links to resources: Research Gate Publications Hierarchy of Training Needs DocumentStephen Seiler on Twitter

In episode 48 of the Final Surge Podcast, we talk to Dr. Stephen Seiler who is the leading researcher on polarized training for endurance athletes. Welcome to episode 48 of the final surge podcast where we welcome Welcome to episode 48 of the final surge podcast where we welcome Dr. Stephen Seiler. Seiler has spent his career studying the optimal ways for endurance athletes to train and his polarized training methods are the foundation for Matt Fitzgerald’s 80/20 training book. In this episode, we talk about what exactly are the 80/20 zones, where do tempo and threshold runs play into that formula and how to work rest into your interval work. Make sure you follow us on Twitter <a href="http://twitter.com/FinalSurge" rel="nofollow" target="_blank">@FinalSurge</a> and please take a moment to subscribe to us on iTunes, Google Play, Stitcher or whatever your podcast app of choice is. Listen to the podcast on <a href="https://itunes.apple.com/us/podcast/final-surge-podcast/id1121775204" rel="noopener nofollow" target="_blank">iTunes</a> or listen to it on <a href="http://www.stitcher.com/podcast/final-surge-podcast" rel="noopener nofollow" target="_blank">Stitcher</a> if you have an Android device. Stream it right here: Your bio could take me 5 minutes to read, instead of getting into all of it, could you take a minute and introduce yourself to our audience? We had <a href="http://finalsurge.com/blog/article/podcast-29-matt-fitzgerald" rel="nofollow" target="_blank">Matt Fitzgerald on a while back</a> and talked about his 80/20 book. You are referenced many times in that book. And I’m actually holding a huge packet here in my hand called Seiler’s Hierarchy of Endurance Training Needs. How did you get interested in sports science? Most of the research I have seen from you is with cyclist and xc-skiers. But what you have learned from your research is also able to be applied to other endurance athletes like runners and triathletes correct? Can you explain polarized training? Is there a better way to define these high intensity, low intensity, and middle grounds? If we look at Mark Wetmore at the University of Colorado, probably the most respected college coach in the game today, Joe Vigil who is maybe the most successful college coach ever, and very successful in developing athletes who go on to the next level. With all of these coaches, the tempo runs or lactate threshold are a large staple in what they do. Could there be a case made that for athletes still developing their aerobic system, who maybe run 50 miles a week instead of 130 miles a week that the threshold work could have a big impact on that aerobic development? If a runner is only running 40 miles a week and not doing 80-120 miles, is it more important for them to maybe do a little more of the high quality, high-end threshold work than someone who is doing 3x their volume? When someone is in that 80% easy training zone, how easy is that? What would that be in a percent of maximum heart rate? In that 80%, is there a number you have studied that becomes too low? On the other end, on the 20%, how long are you trying to get into that area for a workout? If we are doing those 4x8 minute intervals, what would the recommended rest intervals be? What would a year of periodization look like under this type of program? Does the volume that they are doing need to be sports specific, or have you looked at cross training to get the same benefits? I've read your hierarchy of endurance training a few times. There is a pyramid you have put together in that document on how to train. Can you explain it? Do you coach or are you just studying this topic? You’ve been talking about this for several years now, what's new or what ideas have maybe changed since you started? Do you have anything you are studying that may work on these concepts more? Has anything interesting come out of studying the micro sessions? Links to resources: <a href="https://www.researchgate.net/profile/Stephen_Seiler/publications" rel="noopener nofollow" target="_blank">Research Gate Publications</a> <a href="https://www.researchgate.net/publication/310725768_Seiler%27s_Hierarchy_of_Endurance_Training_Needs" rel="noopener nofollow" target="_blank">Hierarchy of Training Needs Document</a><a href="https://twitter.com/StephenSeiler" rel="nofollow" target="_blank">Stephen Seiler</a> on Twitter

Episode 48: Stephen Seiler

Mike Smith

Welcome to episode 89 of the Final Surge Podcast where today we welcome 2x defending NCAA XC Champ Coach Mike Smith to the show. Mike has a unique background working for years alongside Jack Daniels before going into college coaching. We talk to Mike about his coaching philosophies. Please remember to subscribe to the podcast so you don’t miss future episodes and share it on Twitter or Facebook.   How did you start running?  Played a lot of sports when youth  How did you move from running at Georgetown to Coaching?  After college tried running some longer distances Taught school for a few years then moved to Flagstaff to try training for a marathon  Moved to Flagstaff and lived there for 6-years  Was there any coaching between when you left college and the head coaching job at Georgetown?  Worked with Dr. Jack Daniels and learned sports science Coached some athletes with Daniels and some club coaching When Georgetown opened up it seemed like a natural fit  What was it like working with Dr. Daniles  At first, it was overwhelming, such a wealth of information Learned something through his teaching and stories every day The inquiry of why Asked how and why all the time Unofficial Ph.D. course  You had 4 years at Georgetown with great results. When you heard Eric Heins was stepping down at NAU what was your thought process when you were considering changing jobs?  I am from the east coast but had my time in Flagstaff with Daniels New that if NAU job ever opened it would be a hard decision Never really thought it would be so soon Leaving Alma-Marta was not an easy decision  Loved Flagstaff and looked forward to moving back  Took NAU first-year assistant then took over for xc champ any pressure?  The first year worked with Eric that was the first national championship A chance to be an observer and work with Eric for a few months was amazing Won the championship in '16 Pressure doing it again when on own the next year was something I had seen before as I took over Georgetown as a defending national champion I learned from the first experience   We focus on the championship race, but 99% of what you do is not at that race it is in practice day-to-day. Can you tell us what you are looking for in practice and what your interactions are like?  Skilled coaching is done way before the meet itself Insecure coaching shows at the meet Uncertainty comes out during meets if did our job correctly we are sure we are ready Athletes should be able to make own decisions at the moment Good coaching preparing them to make decisions In practice, we work on those things  What do you think of race plans for your athletes?  Early on I would draw up race plans that were complicated Easy for us to come up with the plan, we don't run the race As soon as something happens to plan, an athlete's mind goes to the wrong place The athlete needs to just be able to react based on what is going on around Coaching happens before the race  Not everyone is going for the win as an individual, can you talk about winning the race within the race, what does that mean to you?  They will be in situations where they won't have control, they need to understand their place within the race We talk about what it looks like to be in 60th and doing your job What it looks like to be in 81st when you are trying to get to 71st Prepare for the war and not the dream that won't ever come Stay calm during your war  Your culture seems to be of a fun team where the top racers are all competitive, are they as competitive with each other in practice as they are in a big race and is that culture dictated by the athletes you have and will change with the athletes or something you instill in the team?  In our program, we teach what healthy competition is We show up to practice to make each other better We push the best out of each other We have gratitude for our best competition   Tyler Day is one of your top runners and a very interesting story for me. Tyler went to high school less than a mile from my house and I watched him compete in high school. He had that great personality then too. And while Tyler was a good high school runner, I don't think anyone ever looked at him and said he would be a national all-American in college. What do you contribute to the huge jump Tyler made at NAU?  There are no measurements for belief and will in a lab, cannot measure his will and belief Moves well within interaction with the ground Some people there is no way to see when something is coming  You said on another podcast that you thought one of the issues you see in training is over-prescription of VO2 work. Can you talk about your training philosophy.  We have too many coaches who stay inside the box Outside the box thinking means you are being creative and looking for improvement VO2 is an example of insecure coaching, we don't always need to make things harder  Use races as part of a workout day if racing frequently   How does your training differ from Georgetown to NAU because of the altitude?  From an aerobic standpoint there is some benefit  There are some disadvantages to recovery  Let’s say you were a high school coach living at sea level in a very flat area, and every year the high altitude teams came down to the state meet and over performed, how you would target your planning to offset the advantage the altitude teams have?  Some of the best runners in the world don't train at altitude Altitude team may have some advantages, but not a magic pill  You need to know they are beatable  Altitude is a great teacher in suffering, you need to practice discomfort   How does you periodization work. Are you like a lydiard with pretty strict training periods or are you more of the new school where you touch on everything all year with small variations?  Look at NCAA, people who are running great in September, but after taper feel terrible Is there evidence that tapering really works or do we just think it does We need athletes ready to go, but we need to look at it differently and not cut so much The nervous system has to be firing, look at sprints and not pulling back too much We keep volume and intensity high  What are you looking for in runners who may want to run at NAU?  Men's team is obviously strong and asked about men all the time, but women's team coming on strong Women's program has me motivated and within 2-3 years we will be a force in the NCAA's We have a great culture and recruiting like crazy Men want to come and compete for team titles, for women we want people who want to build something We want people who are fired up about being a team and every day show up and work We want people who want to be part of a team, not just individuals  People who understand mechanics are a big part of what we do We don't sell, we want people who want to be at NAU   You talk about moving with the ground, I know you run a summer camp for high school runners, is this something that athletes?  We run a yearly camp once a year We show healthy ways to go about running Movement piece is crucial  Drills need correction of drills, do them right or don't do them Teach build the engine and masters of movement   Final Surge round, 5 questions in under a minute Favorite endurance/running book? - Once a runner Current trainers you are wearing? - Ultra Boost Favorite race? – Western States 100 Favorite recovery meal or recovery drink? – Mike and Rhonda's Lumberjack Special Your favorite workout –    NAU Running Camp NAU on Twitter 

Welcome to episode 89 of the Final Surge Podcast where today we welcome 2x defending NCAA XC Champ Coach Mike Smith to the show. Mike has a unique background working for years alongside Jack Daniels before going into college coaching. We talk to Mike about his coaching philosophies. Please remember to subscribe to the podcast so you don’t miss future episodes and share it on Twitter or Facebook. How did you start running? <ul> <li>Played a lot of sports when youth</li> </ul> How did you move from running at Georgetown to Coaching? <ul> <li>After college tried running some longer distances</li> <li>Taught school for a few years then moved to Flagstaff to try training for a marathon </li> <li>Moved to Flagstaff and lived there for 6-years</li> </ul> Was there any coaching between when you left college and the head coaching job at Georgetown? <ul> <li>Worked with Dr. Jack Daniels and learned sports science</li> <li>Coached some athletes with Daniels and some club coaching</li> <li>When Georgetown opened up it seemed like a natural fit</li> </ul> What was it like working with Dr. Daniles <ul> <li>At first, it was overwhelming, such a wealth of information</li> <li>Learned something through his teaching and stories every day</li> <li>The inquiry of why</li> <li>Asked how and why all the time</li> <li>Unofficial Ph.D. course</li> </ul> You had 4 years at Georgetown with great results. When you heard Eric Heins was stepping down at NAU what was your thought process when you were considering changing jobs? <ul> <li>I am from the east coast but had my time in Flagstaff with Daniels</li> <li>New that if NAU job ever opened it would be a hard decision</li> <li>Never really thought it would be so soon</li> <li>Leaving Alma-Marta was not an easy decision </li> <li>Loved Flagstaff and looked forward to moving back</li> </ul> Took NAU first-year assistant then took over for xc champ any pressure? <ul> <li>The first year worked with Eric that was the first national championship</li> <li>A chance to be an observer and work with Eric for a few months was amazing</li> <li>Won the championship in '16</li> <li>Pressure doing it again when on own the next year was something I had seen before as I took over Georgetown as a defending national champion</li> <li>I learned from the first experience </li> </ul> We focus on the championship race, but 99% of what you do is not at that race it is in practice day-to-day. Can you tell us what you are looking for in practice and what your interactions are like? <ul> <li>Skilled coaching is done way before the meet itself</li> <li>Insecure coaching shows at the meet</li> <li>Uncertainty comes out during meets if did our job correctly we are sure we are ready</li> <li>Athletes should be able to make own decisions at the moment</li> <li>Good coaching preparing them to make decisions</li> <li>In practice, we work on those things</li> </ul> What do you think of race plans for your athletes? <ul> <li>Early on I would draw up race plans that were complicated</li> <li>Easy for us to come up with the plan, we don't run the race</li> <li>As soon as something happens to plan, an athlete's mind goes to the wrong place</li> <li>The athlete needs to just be able to react based on what is going on around</li> <li>Coaching happens before the race</li> </ul> Not everyone is going for the win as an individual, can you talk about winning the race within the race, what does that mean to you? <ul> <li>They will be in situations where they won't have control, they need to understand their place within the race</li> <li>We talk about what it looks like to be in 60th and doing your job</li> <li>What it looks like to be in 81st when you are trying to get to 71st</li> <li>Prepare for the war and not the dream that won't ever come</li> <li>Stay calm during your war</li> </ul> Your culture seems to be of a fun team where the top racers are all competitive, are they as competitive with each other in practice as they are in a big race and is that culture dictated by the athletes you have and will change with the athletes or something you instill in the team? <ul> <li>In our program, we teach what healthy competition is</li> <li>We show up to practice to make each other better</li> <li>We push the best out of each other</li> <li>We have gratitude for our best competition </li> </ul> Tyler Day is one of your top runners and a very interesting story for me. Tyler went to high school less than a mile from my house and I watched him compete in high school. He had that great personality then too. And while Tyler was a good high school runner, I don't think anyone ever looked at him and said he would be a national all-American in college. What do you contribute to the huge jump Tyler made at NAU? <ul> <li>There are no measurements for belief and will in a lab, cannot measure his will and belief</li> <li>Moves well within interaction with the ground</li> <li>Some people there is no way to see when something is coming</li> </ul> You said on another podcast that you thought one of the issues you see in training is over-prescription of VO2 work. Can you talk about your training philosophy. <ul> <li>We have too many coaches who stay inside the box</li> <li>Outside the box thinking means you are being creative and looking for improvement</li> <li>VO2 is an example of insecure coaching, we don't always need to make things harder </li> <li>Use races as part of a workout day if racing frequently </li> </ul> How does your training differ from Georgetown to NAU because of the altitude? <ul> <li>From an aerobic standpoint there is some benefit </li> <li>There are some disadvantages to recovery</li> </ul> Let’s say you were a high school coach living at sea level in a very flat area, and every year the high altitude teams came down to the state meet and over performed, how you would target your planning to offset the advantage the altitude teams have? <ul> <li>Some of the best runners in the world don't train at altitude</li> <li>Altitude team may have some advantages, but not a magic pill </li> <li>You need to know they are beatable </li> <li>Altitude is a great teacher in suffering, you need to practice discomfort </li> </ul> How does you periodization work. Are you like a lydiard with pretty strict training periods or are you more of the new school where you touch on everything all year with small variations? <ul> <li>Look at NCAA, people who are running great in September, but after taper feel terrible</li> <li>Is there evidence that tapering really works or do we just think it does</li> <li>We need athletes ready to go, but we need to look at it differently and not cut so much</li> <li>The nervous system has to be firing, look at sprints and not pulling back too much</li> <li>We keep volume and intensity high</li> </ul> What are you looking for in runners who may want to run at NAU? <ul> <li>Men's team is obviously strong and asked about men all the time, but women's team coming on strong</li> <li>Women's program has me motivated and within 2-3 years we will be a force in the NCAA's</li> <li>We have a great culture and recruiting like crazy</li> <li>Men want to come and compete for team titles, for women we want people who want to build something</li> <li>We want people who are fired up about being a team and every day show up and work</li> <li>We want people who want to be part of a team, not just individuals </li> <li>People who understand mechanics are a big part of what we do</li> <li>We don't sell, we want people who want to be at NAU </li> </ul> You talk about moving with the ground, I know you run a summer camp for high school runners, is this something that athletes? <ul> <li>We run a yearly camp once a year</li> <li>We show healthy ways to go about running</li> <li>Movement piece is crucial </li> <li>Drills need correction of drills, do them right or don't do them</li> <li>Teach build the engine and masters of movement </li> </ul> Final Surge round, 5 questions in under a minute Favorite endurance/running book? - Once a runner Current trainers you are wearing? - Ultra Boost Favorite race? – Western States 100 Favorite recovery meal or recovery drink? – Mike and Rhonda's Lumberjack Special Your favorite workout –  <a href="https://hypo2sport.com/northern-arizona-cross-country-camp/" rel="noopener nofollow" target="_blank">NAU Running Camp</a> <a href="https://twitter.com/NAUTrackFieldXC" rel="noopener nofollow" target="_blank">NAU on Twitter</a>

Episode 89: Coach Mike Smith

We were supposed to have Runners World’s Bart Yasso on the podcast this week, but he had some technical difficulties so we had to reschedule his interview. This week we bring you one of our earliest and most popular episodes where we talked to Tom Tinman Schwartz for an hour about training. This is probably the most detailed training episode we have done to date. 

We were supposed to have Runners World’s Bart Yasso on the podcast this week, but he had some technical difficulties so we had to reschedule his interview. This week we bring you one of our earliest and most popular episodes where we talked to Tom Tinman Schwartz for an hour about training. This is probably the most detailed training episode we have done to date.

Replay Tom 'Tinman' Schwartz

Tony Holler

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 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 <a href="http://trackfootballconsortium.com/" rel="nofollow" target="_blank">Track Football Consortium</a> <a href="https://www.championshipproductions.com/cgi-bin/champ/p/Track-Field/Feed-the-Cats-A-Complete-Sprint-Training-Program_TD-05473.html" rel="nofollow" target="_blank"> Feed The Cats Video series</a> <a href="https://twitter.com/pntrack" rel="nofollow" target="_blank">Tony on Twitter</a>

Matt Fitzgerald

Ben Rosario

If you are following us on Twitter @FinalSurge or on Facebook you have probably seen the project with Matt Fitzgerald we have been helping to promote called The Running Bum. Matt sees what it is like when a decent age group runner in his mid-40s becomes a full-time runner and joins Ben Rosario’s Northern Arizona Elite Team as a member.  We discuss with both Matt and Ben what the experience was like and what Matt learned that he can use in his coaching. Thanks for following the Running Bum blog online and enjoy this episode we did with Matt and Ben.  What brought on this idea to go run and train with a professional group? Why NAZ Elite and Ben Rosario, is there a reason you reached out to them specifically? Ben, what were your thoughts when he reached out to you? When did the training start for the Running Bum project? Where were you in your marathon fitness in November when you reached out to Ben about the project? What was your marathon PR before this project? Ben, what did you think when he approached you saying he wanted to run a PR 9-years later? Was there a moment after you arrived in Flagstaff that you thought this may be different than I thought it would be? You faced some setbacks with injuries, a groin issue, an Achilles issue. I know you say you have a long history of injuries. Training with pros, this could have gone anyway on the injury front. Can you talk about the setbacks and what you learned from them? Ben, was there a point where you got concerned or did these health issues not surprise you? How long did it take to get you adapted to the altitude in Flagstaff? Besides training at altitude, what do you think changed the most about your training when you started training with professionals? Ben, when you have a team, you have a team chemistry. When you add in a new athlete it can change the atmosphere and chemistry of the team. How did it go adding Matt in? Reading the stories on the blog, you talk about the conversations with the other athletes on the runs. This was one of the more enjoyable parts. What was it like running on a team when you were not used to it? Was there anything about the structure of the week or the workouts that surprised you? Ben, what would a 9-day cycle look like a month out from the race? Was there anyone workout that you saw that stood out as it looked hard and had you worried? What did you learn from this experience that you can use in your coaching going forward?  I was looking at your splits per mile on your Final Surge Log, you started out with a 6:02 per mile pace. Every mile after that was right around there within about ten seconds. Your last couple of miles show a 6:02, 6:07, 6:03 pace. You don't seem to have hit the wall and were pretty consistent, how did this vary from past marathons you have done? Ben, we have a lot of recreational runners trying to get better. If you had someone at home who had a full-time job, kids at home and were busy, what advice would you give them to running a successful marathon where they don't hit the wall? What was it like being in the same coral as the elite runners at a world major marathon? Was there any point in the race you had any concerns? Ben, was there a point you were concerned it would not go as well as it did? Whats next, are you ready to go after a mile PR? Resources Matt Fitzgerald Website The Running Bum blogFinal Surge entry for Matt’s actual Chicago Run Northern Arizona Elite Matt on Twitter Ben on Twitter Final Surge on TwitterFinal Surge Facebook pageMatt’s Final Surge Episode 29 recording 

If you are following us on Twitter <a href="https://twitter.com/finalsurge" rel="noopener nofollow" target="_blank">@FinalSurge</a> or on Facebook you have probably seen the project with Matt Fitzgerald we have been helping to promote called The Running Bum. Matt sees what it is like when a decent age group runner in his mid-40s becomes a full-time runner and joins Ben Rosario’s Northern Arizona Elite Team as a member.  We discuss with both Matt and Ben what the experience was like and what Matt learned that he can use in his coaching. Thanks for following the Running Bum blog online and enjoy this episode we did with Matt and Ben.  What brought on this idea to go run and train with a professional group? Why NAZ Elite and Ben Rosario, is there a reason you reached out to them specifically? Ben, what were your thoughts when he reached out to you? When did the training start for the Running Bum project? Where were you in your marathon fitness in November when you reached out to Ben about the project? What was your marathon PR before this project? Ben, what did you think when he approached you saying he wanted to run a PR 9-years later? Was there a moment after you arrived in Flagstaff that you thought this may be different than I thought it would be? You faced some setbacks with injuries, a groin issue, an Achilles issue. I know you say you have a long history of injuries. Training with pros, this could have gone anyway on the injury front. Can you talk about the setbacks and what you learned from them? Ben, was there a point where you got concerned or did these health issues not surprise you? How long did it take to get you adapted to the altitude in Flagstaff? Besides training at altitude, what do you think changed the most about your training when you started training with professionals? Ben, when you have a team, you have a team chemistry. When you add in a new athlete it can change the atmosphere and chemistry of the team. How did it go adding Matt in? Reading the stories on the blog, you talk about the conversations with the other athletes on the runs. This was one of the more enjoyable parts. What was it like running on a team when you were not used to it? Was there anything about the structure of the week or the workouts that surprised you? Ben, what would a 9-day cycle look like a month out from the race? Was there anyone workout that you saw that stood out as it looked hard and had you worried? What did you learn from this experience that you can use in your coaching going forward?  I was looking at your splits per mile on your Final Surge Log, you started out with a 6:02 per mile pace. Every mile after that was right around there within about ten seconds. Your last couple of miles show a 6:02, 6:07, 6:03 pace. You don't seem to have hit the wall and were pretty consistent, how did this vary from past marathons you have done? Ben, we have a lot of recreational runners trying to get better. If you had someone at home who had a full-time job, kids at home and were busy, what advice would you give them to running a successful marathon where they don't hit the wall? What was it like being in the same coral as the elite runners at a world major marathon? Was there any point in the race you had any concerns? Ben, was there a point you were concerned it would not go as well as it did? Whats next, are you ready to go after a mile PR? Resources <a href="https://mattfitzgerald.org/" rel="noopener nofollow" target="_blank">Matt Fitzgerald Website</a> <a href="http://bit.ly/runningbum" rel="noopener nofollow" target="_blank">The Running Bum blog</a><a href="http://log.finalsurge.com/workoutdetailspublic.cshtml?id=bf82d27e-76ea-4d23-96fd-9260393316d8" rel="noopener nofollow" target="_blank">Final Surge entry for Matt’s actual Chicago Run</a> <a href="https://www.nazelite.com/" rel="noopener nofollow" target="_blank">Northern Arizona Elite</a> <a href="https://twitter.com/mattfitwriter" rel="noopener nofollow" target="_blank">Matt on Twitter</a> <a href="https://twitter.com/BenRosario1" rel="noopener nofollow" target="_blank">Ben on Twitter</a> <a href="http://twitter.com/finalsurge" rel="noopener nofollow" target="_blank">Final Surge on Twitter</a><a href="http://facebook.com/finalsurge" rel="noopener nofollow" target="_blank">Final Surge Facebook page</a><a href="http://bit.ly/fs29fitzgerald" rel="noopener nofollow" target="_blank">Matt’s Final Surge Episode 29 recording</a>

Episode 60: Running Bum with Matt Fitzgerald and Ben Rosario

Welcome to episode 55 of the Final Surge Podcast where today we do something a little different. This week we talk to a variety of professional coaches who coach Olympic athletes, high school coaches who are among the most successful in the country, professional athletes and coaches who coach mostly online and we talk to them about training logs. We ask them who should be using a training log, what should be included in the log and their experiences with training logs. Now onto the show. This week’s guests Drew Wartenburg Norcal website Norcal on Instagram Norcal on TwitterDrew on Twitter  Neely Spence Gracey Neely WebsiteNeely on InstagramNeely on Twitter  Mario Fraioli Mario WebsiteMorning ShakeoutMario on Twitter  Joan Hunter Joan on Twitter  Matt Fitzgerald Running Bum BlogMattfitzgerald.org Matt on Twitter  Sean McCaffery CBA on Twitter  Kyle Kranz Kyle on TwitterKyle Website 

Welcome to episode 55 of the Final Surge Podcast where today we do something a little different. This week we talk to a variety of professional coaches who coach Olympic athletes, high school coaches who are among the most successful in the country, professional athletes and coaches who coach mostly online and we talk to them about training logs. We ask them who should be using a training log, what should be included in the log and their experiences with training logs. Now onto the show. This week’s guests Drew Wartenburg <a href="http://www.norcaldistance.com" rel="noopener nofollow" target="_blank">Norcal website</a> <a href="https://www.instagram.com/norcaldistance" rel="noopener nofollow" target="_blank">Norcal on Instagram</a> <a href="https://twitter.com/NorCal_Distance" rel="noopener nofollow" target="_blank">Norcal on Twitter</a><a href="https://twitter.com/Drew_Wartenburg" rel="noopener nofollow" target="_blank">Drew on Twitter</a> Neely Spence Gracey <a href="https://www.neelyruns.com/" rel="noopener nofollow" target="_blank">Neely Website</a><a href="https://www.instagram.com/neelysgracey/" rel="noopener nofollow" target="_blank">Neely on Instagram</a><a href="https://twitter.com/neelysgracey" rel="noopener nofollow" target="_blank">Neely on Twitter</a> Mario Fraioli <a href="http://mariofraioli.com/" rel="noopener nofollow" target="_blank">Mario Website</a><a href="http://themorningshakeout.com/" rel="noopener nofollow" target="_blank">Morning Shakeout</a><a href="https://twitter.com/mariofraioli" rel="noopener nofollow" target="_blank">Mario on Twitter</a> Joan Hunter <a href="https://twitter.com/runthe8" rel="noopener nofollow" target="_blank">Joan on Twitter</a> Matt Fitzgerald <a href="http://bit.ly/runningbum" rel="noopener nofollow" target="_blank">Running Bum Blog</a><a href="http://Mattfitzgerald.org" rel="noopener nofollow" target="_blank">Mattfitzgerald.org</a> <a href="https://twitter.com/mattfitwriter" rel="noopener nofollow" target="_blank">Matt on Twitter</a> Sean McCaffery <a href="https://twitter.com/CBAXC" rel="noopener nofollow" target="_blank">CBA on Twitter</a> Kyle Kranz <a href="https://twitter.com/kyle_j_kranz" rel="noopener nofollow" target="_blank">Kyle on Twitter</a><a href="http://kylekranz.com/plans/" rel="noopener nofollow" target="_blank">Kyle Website</a>

Episode 55: Training Logs

Jess Tonn

Episode 118: Jessica Tonn has been one of the top 10k runners in the country over the last few years. Today she joins me to discuss her move back to her home Phoenix area and we discuss her changing coaches. Jess has struggled with injuries off and on and we talk about how she is now doing more sustained volume than ever and staying healthy doing so. :35 Moving back to Phoenix  Where I need to be Moving back home Permanent  2:15 Cross Season  Was injured in June after 10k Champs Getting healthy and enjoying to run again Working with new coach  4:22 New Coach  Jeff Messer Known since 7th grade  6:55 Stories from the past  Painted high school coaches van after a bet  8:52 More on new coach  Speaker at many national and regional conferences Remains a student of the sport One of top unknown coaches in the country  9:45 Focus of the training right now  Was broken after US 10Ks Needed someone who knew and trusted in me Healthy Goal is 10k this year and get to starting lines healthy ASU Sun Angle 1500 and Payton Jordan 10k  13:13 Now coaching at ASU  Grew up ASU fan Wanted to give back to Arizona running community Will work out with girls at times  16:39 Still coaching at Run Doyan 18:50 Lower leg injuries doing the little things, how have things changed  Had lost sight of doing the little things Self-care, Maximum Mobility with John Ball Sleep, eat, strength work  21:25 1500 and 10k, what races do you have picked out  10k at USA in late July is the goal Payton Jordan  22:55 What do you think of the Diamond League decision to scrap 5k  Disappointing With IAAF standards we just need to train harder to get the times  25:12 What are the biggest changes you have noticed in coaching  Workouts different - Messer have less key performance indicator workouts Always finishing hard workouts feeling like could do another rep Running more miles now, but the intensity is backed off overall  30:19 Example of workout  K's then 800's which got faster. Then 600s that got a lot faster. Then 6x200 with a total of 13 miles.  32:24 Coming back from injuries, how important is the nutrition aspect Resources Coaching at Run Doyan Eating Blog Jess Tonn on Twitter Jess Tonn on Instagram

Episode 118: Jessica Tonn has been one of the top 10k runners in the country over the last few years. Today she joins me to discuss her move back to her home Phoenix area and we discuss her changing coaches. Jess has struggled with injuries off and on and we talk about how she is now doing more sustained volume than ever and staying healthy doing so. :35 Moving back to Phoenix <ul> <li>Where I need to be</li> <li>Moving back home</li> <li>Permanent</li> </ul> 2:15 Cross Season <ul> <li>Was injured in June after 10k Champs</li> <li>Getting healthy and enjoying to run again</li> <li>Working with new coach</li> </ul> 4:22 New Coach <ul> <li>Jeff Messer</li> <li>Known since 7th grade</li> </ul> 6:55 Stories from the past <ul> <li>Painted high school coaches van after a bet</li> </ul> 8:52 More on new coach <ul> <li>Speaker at many national and regional conferences</li> <li>Remains a student of the sport</li> <li>One of top unknown coaches in the country</li> </ul> 9:45 Focus of the training right now <ul> <li>Was broken after US 10Ks</li> <li>Needed someone who knew and trusted in me</li> <li>Healthy</li> <li>Goal is 10k this year and get to starting lines healthy</li> <li>ASU Sun Angle 1500 and Payton Jordan 10k</li> </ul> 13:13 Now coaching at ASU <ul> <li>Grew up ASU fan</li> <li>Wanted to give back to Arizona running community</li> <li>Will work out with girls at times</li> </ul> 16:39 Still coaching at Run Doyan 18:50 Lower leg injuries doing the little things, how have things changed <ul> <li>Had lost sight of doing the little things</li> <li>Self-care, Maximum Mobility with John Ball</li> <li>Sleep, eat, strength work</li> </ul> 21:25 1500 and 10k, what races do you have picked out <ul> <li>10k at USA in late July is the goal</li> <li>Payton Jordan</li> </ul> 22:55 What do you think of the Diamond League decision to scrap 5k <ul> <li>Disappointing</li> <li>With IAAF standards we just need to train harder to get the times</li> </ul> 25:12 What are the biggest changes you have noticed in coaching <ul> <li>Workouts different - Messer have less key performance indicator workouts</li> <li>Always finishing hard workouts feeling like could do another rep</li> <li>Running more miles now, but the intensity is backed off overall</li> </ul> 30:19 Example of workout <ul> <li>K's then 800's which got faster. Then 600s that got a lot faster. Then 6x200 with a total of 13 miles.</li> </ul> 32:24 Coming back from injuries, how important is the nutrition aspect Resources <a href="https://www.rundoyen.com/running-coaches/jess/" rel="nofollow" target="_blank">Coaching at Run Doyan</a> <a href="https://www.jtonneats.com/" rel="nofollow" target="_blank">Eating Blog</a> <a href="https://twitter.com/JessTonn" rel="nofollow" target="_blank">Jess Tonn on Twitter</a> <a href="https://instagram.com/JessTonn" rel="nofollow" target="_blank">Jess Tonn on Instagram</a>

Many high school teams are winding down their track seasons and starting to think about their summer program. Today we welcome Coach Ben Rosario, who has a couple of high school plans available to purchase on Final Surge in to talk about summer running and building a team culture during the summer. This podcast came as a suggestion and if you have an idea you would like us to explore please send us a message on Twitter @FinalSurge or hit us up on our Facebook Page.  We put out a question out on Twitter asking what topics that people wanted us to cover in upcoming podcasts, and we had a group of high school coaches asking for a show on the structure of summer running programs. So we decided who better than the author of probably the best high school cross country book out there which is called Tradition Class Pride, Coach Ben Rosario. I think we all know the goal of the summer is to build the aerobic base for cross country. I have heard college coaches and successful high school coaches say they think many high school kids are malnutritioned in the aerobic area. So how do we start working on this? The long run is a staple. I read when Mark Wettmore was a high school coach and winning state championship after state championship his upperclassmen had a 20-mile loop for their long run, and this was high school not at Colorado. And others say high school kids really shouldn’t be running either longer than their age or longer than 90 minutes. What is your thought? How do you vary mileage between boys and girls in high school? You have a new summer cross country training plan that will be available for purchase on Final Surge this week. How do you break it down for a team that may have new freshman runners and experienced runners going into their senior year? For a beginning group of new runners, how many days a week would they run early in the summer compared to the end of the summer? How do you keep running fun during the summer for them? What percent or your training is the long run on Saturday? One of the plans I looked at in week two you add in a couple days a week of drills and strides. What pace should the strides be in? And you mentioned drills are included, are these form drills? In the plan I looked at, you started out around 27-miles and built up to just above 50-miles at the end of 10 weeks. What type of mileage do you think this person was doing the season before? By week two you are getting a workout in on Wednesday, but not really faster than a tempo, and then the long run. The rest of your runs are steady runs, what pace do you recommend. There are some kids who will go to hard and then there are other kids who will jog if you don’t give them some paces. What pace do you recommend based on their current 5k times? Some questions from Twitter How often should female HS runners lift weights in the summer? What are 3-5 key lifts to include? How often should they be doing general strength/core exercises in addition to the lifting? What's the best way to evaluate HS talent to determine what distance they should run? You have two programs available for sale on Final Surge, the first is a training plan for the xc season and the second is a detailed schedule for summer running. If someone buys your 5k cross country plan, what can they expect to see inside the program? Links Tradition. Class. Pride. Ben Rosario on Twitter Final Surge Plans

Many high school teams are winding down their track seasons and starting to think about their summer program. Today we welcome Coach Ben Rosario, who has a couple of <a href="http://finalsurge.com/TrainingPlans/NAZElite" rel="nofollow" target="_blank">high school plans available</a> to purchase on Final Surge in to talk about summer running and building a team culture during the summer. This podcast came as a suggestion and if you have an idea you would like us to explore please send us a message on <a href="https://twitter.com/finalsurge" rel="nofollow" target="_blank">Twitter @FinalSurge</a> or hit us up on <a href="https://www.facebook.com/finalsurge" rel="nofollow" target="_blank">our Facebook Page</a>.  We put out a question out on Twitter asking what topics that people wanted us to cover in upcoming podcasts, and we had a group of high school coaches asking for a show on the structure of summer running programs. So we decided who better than the author of probably the best high school cross country book out there which is called <a href="http://www.traditionclasspride.com/" rel="nofollow" target="_blank">Tradition Class Pride</a>, Coach Ben Rosario. I think we all know the goal of the summer is to build the aerobic base for cross country. I have heard college coaches and successful high school coaches say they think many high school kids are malnutritioned in the aerobic area. So how do we start working on this? The long run is a staple. I read when Mark Wettmore was a high school coach and winning state championship after state championship his upperclassmen had a 20-mile loop for their long run, and this was high school not at Colorado. And others say high school kids really shouldn’t be running either longer than their age or longer than 90 minutes. What is your thought? How do you vary mileage between boys and girls in high school? You have a new summer cross country training plan that will be <a href="http://finalsurge.com/TrainingPlans/NAZElite" rel="nofollow" target="_blank">available for purchase on Final Surge</a> this week. How do you break it down for a team that may have new freshman runners and experienced runners going into their senior year? For a beginning group of new runners, how many days a week would they run early in the summer compared to the end of the summer? How do you keep running fun during the summer for them? What percent or your training is the long run on Saturday? One of the plans I looked at in week two you add in a couple days a week of drills and strides. What pace should the strides be in? And you mentioned drills are included, are these form drills? In the plan I looked at, you started out around 27-miles and built up to just above 50-miles at the end of 10 weeks. What type of mileage do you think this person was doing the season before? By week two you are getting a workout in on Wednesday, but not really faster than a tempo, and then the long run. The rest of your runs are steady runs, what pace do you recommend. There are some kids who will go to hard and then there are other kids who will jog if you don’t give them some paces. What pace do you recommend based on their current 5k times? Some questions from Twitter How often should female HS runners lift weights in the summer? What are 3-5 key lifts to include? How often should they be doing general strength/core exercises in addition to the lifting? What's the best way to evaluate HS talent to determine what distance they should run? You have two programs available for sale on Final Surge, the first is a training plan for the xc season and the second is a detailed schedule for summer running. If someone buys your 5k cross country plan, what can they expect to see inside the program? Links <a href="http://www.traditionclasspride.com/" rel="nofollow" target="_blank">Tradition. Class. Pride.</a> <a href="https://twitter.com/BenRosario1" rel="nofollow" target="_blank">Ben Rosario on Twitter</a> <a href="http://finalsurge.com/TrainingPlans/NAZElite" rel="nofollow" target="_blank">Final Surge Plans</a>

Episode 44: Ben Rosario

Jonathan Marcus

Welcome to episode 70 of the Final Surge Podcast, our first release of 2018. Today we welcome back coach Jonathan Marcus of High Performance West who is also the co-host of the On Coaching Podcast. In this episode, we find out what Jonathan is up to since our first visit over a year ago and take some questions our listeners sent in. Remember if you like the podcast please share it with a friend or on Facebook or FinalSurge where we can be found @FinalSurge.   What is going on with High Performance West?  Goal January 5th Full Launch Workout of the day Story/thought of the day Will continue doing daily post with workout and story of the day Have over 5,000 workouts written down to pick from  You recently had a workout from Nick Symmonds. Jerry and Alberto Salazar are two of greatest coaches around and you have stated they are influences on you.  They are big believers in lots of high-end aerobic development, but Nick's workout was anything but. Talk a little his workout and what you took from it?  Very fast, 400m and faster pace Have to be cautious and keep people healthy too Learn from your mentors, but find your own flavor and thoughts  What advice do you have for coaches who read your site and the workouts of the day and how they should employ them?  Designed to make you think Give you the why and how they did it Context of how it fit in Purpose is to get you thinking and growing  What is your other project Coaching With Craft  Goal is short 5-minute videos Contribute to the community of coaches  We wanted to open it up to some of our listeners and we gathered questions from them so let's get into them. I have heard you talk about doing workouts in a way so that after the hard effort you clear lactate with more aerobic running. I have also heard you say that most of what we know about lactate acid is a myth from the 80’s. What do we know and what should we keep in mind? I do mostly 5k-10k road races with 1 track workout a week.  Common interpretation lactate acid is a wall/barrier Lactate is a fuel source  We get to a tipping point where we cannot keep up and acidosis happens Acidosis turns the muscles off Lactate Flush: Since we can buffer, if we give it enough of a buffer then can turn it around to be fuel 400s at 2k pace with 60 seconds rest. At a point, you will be cooked, but what you can do is flushes at 1/2 marathon to marathon pace for 200m, then easy 200, after about 3-4 of them lactate will reset to a point where using lactate as fuel.  Father of a runner who took over the school's indoor track distance team after they were left coachless had a few questions: What should the warmups-drills-exercises look like?  Keep it fun Jay Johnson Lunge Matrix videos Good team bonding time Good to have drill set A/B Observe and watch  You mentioned minimum effective dose often, when do you know when that has been reached?  Make sure there is enough left they can do what they need to do tomorrow Watch over time what they can handle  I am a 33-year-old runner who has been running for 3 years. I started for weight loss and fell in love with the sport. I just broke 20 minutes in the 5k which has been a goal for a year. You talk about looking at the canvass and seeing what is missing. That is what I should be working on. How do you know what that thing is?  You don't know what you don't know What problems do you need to find a solution to The problems that arise formulate the questions  I have been coaching xc/indoor/outdoor distance for 4 years. I have done a good job developing 1&amp;2 mile runners on the track, but very little luck with developing 800 runners.  I don’t have any of those “jump out of the gym” athletes that you talk about. What types of workouts can I add and when should I add them in?  I had the same problem until a few weeks ago Added speed work starting day 1 Prperation work/ lifting/ gym work Quick stairs/ Power stairs Plyos  In one of your podcast, you said Alan Webb did not go to altitude but was getting similar results from his lifting. Can you explain this?  His cardio was great Hormonal release from lifting similar to performance drugs  One thing you talk about a lot is, after a workout or rep, you ask your runner to walk you through it. It is easy to talk about what happens on a bad rep, but what about ones that are “fine”? Do you dig deeper or take fine as an answer?  Depends on the session All about the psychology of what is going on Are they engaged or on auto-pilot  Recently you have talked about how you are spending more time on form and mechanics. Can you talk to us about what you have learned, what you focus on and where should we be going to help educate ourselves on this?  Form/mechanics have become more of a focus As a younger coach was more about getting the work in, do more When I hit a roadblock I had to look at different strategies Easier to control from top/arms down Arms like slingshots at acute angle Transitions down to legs  Resources High Performance West Jonathan Marcus on Twitter Marcus from Episode 40

Welcome to episode 70 of the Final Surge Podcast, our first release of 2018. Today we welcome back coach Jonathan Marcus of High Performance West who is also the co-host of the On Coaching Podcast. In this episode, we find out what Jonathan is up to since our first visit over a year ago and take some questions our listeners sent in. Remember if you like the podcast please share it with a friend or on Facebook or FinalSurge where we can be found @FinalSurge. What is going on with High Performance West? <ul> <li>Goal January 5th Full Launch</li> <li>Workout of the day</li> <li>Story/thought of the day</li> <li>Will continue doing daily post with workout and story of the day</li> <li>Have over 5,000 workouts written down to pick from</li> </ul> You recently had a workout from Nick Symmonds. Jerry and Alberto Salazar are two of greatest coaches around and you have stated they are influences on you.  They are big believers in lots of high-end aerobic development, but Nick's workout was anything but. Talk a little his workout and what you took from it? <ul> <li>Very fast, 400m and faster pace</li> <li>Have to be cautious and keep people healthy too</li> <li>Learn from your mentors, but find your own flavor and thoughts</li> </ul> What advice do you have for coaches who read your site and the workouts of the day and how they should employ them? <ul> <li>Designed to make you think</li> <li>Give you the why and how they did it</li> <li>Context of how it fit in</li> <li>Purpose is to get you thinking and growing</li> </ul> What is your other project Coaching With Craft <ul> <li>Goal is short 5-minute videos</li> <li>Contribute to the community of coaches</li> </ul> We wanted to open it up to some of our listeners and we gathered questions from them so let's get into them. I have heard you talk about doing workouts in a way so that after the hard effort you clear lactate with more aerobic running. I have also heard you say that most of what we know about lactate acid is a myth from the 80’s. What do we know and what should we keep in mind? I do mostly 5k-10k road races with 1 track workout a week. <ul> <li>Common interpretation lactate acid is a wall/barrier</li> <li>Lactate is a fuel source </li> <li>We get to a tipping point where we cannot keep up and acidosis happens</li> <li>Acidosis turns the muscles off</li> <li>Lactate Flush: Since we can buffer, if we give it enough of a buffer then can turn it around to be fuel</li> <li>400s at 2k pace with 60 seconds rest. At a point, you will be cooked, but what you can do is flushes at 1/2 marathon to marathon pace for 200m, then easy 200, after about 3-4 of them lactate will reset to a point where using lactate as fuel.</li> </ul> Father of a runner who took over the school's indoor track distance team after they were left coachless had a few questions: What should the warmups-drills-exercises look like? <ul> <li>Keep it fun</li> <li>Jay Johnson Lunge Matrix videos</li> <li>Good team bonding time</li> <li>Good to have drill set A/B</li> <li>Observe and watch</li> </ul> You mentioned minimum effective dose often, when do you know when that has been reached? <ul> <li>Make sure there is enough left they can do what they need to do tomorrow</li> <li>Watch over time what they can handle</li> </ul> I am a 33-year-old runner who has been running for 3 years. I started for weight loss and fell in love with the sport. I just broke 20 minutes in the 5k which has been a goal for a year. You talk about looking at the canvass and seeing what is missing. That is what I should be working on. How do you know what that thing is? <ul> <li>You don't know what you don't know</li> <li>What problems do you need to find a solution to</li> <li>The problems that arise formulate the questions</li> </ul> I have been coaching xc/indoor/outdoor distance for 4 years. I have done a good job developing 1&amp;2 mile runners on the track, but very little luck with developing 800 runners.  I don’t have any of those “jump out of the gym” athletes that you talk about. What types of workouts can I add and when should I add them in? <ul> <li>I had the same problem until a few weeks ago</li> <li>Added speed work starting day 1</li> <li>Prperation work/ lifting/ gym work</li> <li>Quick stairs/ Power stairs</li> <li>Plyos</li> </ul> In one of your podcast, you said Alan Webb did not go to altitude but was getting similar results from his lifting. Can you explain this? <ul> <li>His cardio was great</li> <li>Hormonal release from lifting similar to performance drugs</li> </ul> One thing you talk about a lot is, after a workout or rep, you ask your runner to walk you through it. It is easy to talk about what happens on a bad rep, but what about ones that are “fine”? Do you dig deeper or take fine as an answer? <ul> <li>Depends on the session</li> <li>All about the psychology of what is going on</li> <li>Are they engaged or on auto-pilot</li> </ul> Recently you have talked about how you are spending more time on form and mechanics. Can you talk to us about what you have learned, what you focus on and where should we be going to help educate ourselves on this? <ul> <li>Form/mechanics have become more of a focus</li> <li>As a younger coach was more about getting the work in, do more</li> <li>When I hit a roadblock I had to look at different strategies</li> <li>Easier to control from top/arms down</li> <li>Arms like slingshots at acute angle</li> <li>Transitions down to legs</li> </ul> Resources <a href="https://www.highperformancewest.com/" rel="noopener nofollow" target="_blank">High Performance West</a> <a href="https://twitter.com/jmarpdx" rel="noopener nofollow" target="_blank">Jonathan Marcus</a> on Twitter <a href="http://finalsurge.com/blog/article/podcast-40-jonathan-marcus" rel="noopener nofollow" target="_blank">Marcus from Episode 40</a>

Episode 70: Jonathan Marcus

Mark Hadley

Episode 127: Mark Hadley is a very successful marathon coach having coached several Olympic Trial qualifiers and over 100 Boston Qualifiers. He is also the father of Alana Hadley who was tearing up the roads as a high school runner. We talk about some of the common mistakes new marathon runners make, the five key tenants that distance runners should focus on and what you should be doing right now to get ready for that fall marathon.  :15 How did you get started in running? 3:10 You said you ran road races before you ever got to high school, how young were you? 4:10 What attracted you to distance over sprints at that age? 5:15 Was there a coach that had a big impact on you? 8:10 You have had a lot of success as a coach, but you seem to focus mostly on the marathon, is that correct? 9:27 What are some of the key tenants of coaching you like to focus on? 17:40 How can you coach passion? 21:15 So let’s talk about someone who is getting ready for a fall marathon, we're almost getting to that time. If someone is racing say NYC in early nov, what should they be doing right now? 26:50 What is the biggest mistake that new marathon runners make? 29:10 What percentage of weekly mileage should the long run be? 31:06 Are your clients often those who tried the marathon before in the past and failed? 31:55 Is there a benchmark workout you like to implement into training to test progress? 33:30 How is your daughter Alana doing? 35:35 What advice do you as a father to someone who has a very young and talented runner? Final Surge 5 questions in under a minuteFavorite endurance/running book? -  Daniels Running Formula Current trainers you are wearing? -  Nike Pegasus Favorite race? - NYC Marathon Favorite recovery meal or recovery drink? - Chocolate Milk Your favorite workout - Long Tempo Runs Resources RunDoyen Coaching WebpageMark on TwitterMark’s blog

Episode 127: Mark Hadley is a very successful marathon coach having coached several Olympic Trial qualifiers and over 100 Boston Qualifiers. He is also the father of Alana Hadley who was tearing up the roads as a high school runner. We talk about some of the common mistakes new marathon runners make, the five key tenants that distance runners should focus on and what you should be doing right now to get ready for that fall marathon.  :15 How did you get started in running? 3:10 You said you ran road races before you ever got to high school, how young were you? 4:10 What attracted you to distance over sprints at that age? 5:15 Was there a coach that had a big impact on you? 8:10 You have had a lot of success as a coach, but you seem to focus mostly on the marathon, is that correct? 9:27 What are some of the key tenants of coaching you like to focus on? 17:40 How can you coach passion? 21:15 So let’s talk about someone who is getting ready for a fall marathon, we're almost getting to that time. If someone is racing say NYC in early nov, what should they be doing right now? 26:50 What is the biggest mistake that new marathon runners make? 29:10 What percentage of weekly mileage should the long run be? 31:06 Are your clients often those who tried the marathon before in the past and failed? 31:55 Is there a benchmark workout you like to implement into training to test progress? 33:30 How is your daughter Alana doing? 35:35 What advice do you as a father to someone who has a very young and talented runner? Final Surge 5 questions in under a minuteFavorite endurance/running book? -  Daniels Running Formula Current trainers you are wearing? -  Nike Pegasus Favorite race? - NYC Marathon Favorite recovery meal or recovery drink? - Chocolate Milk Your favorite workout - Long Tempo Runs Resources <a href="https://www.rundoyen.com/running-coaches/mark-hadley/" rel="nofollow" target="_blank">RunDoyen Coaching Webpage</a><a href="https://twitter.com/mprunning" rel="nofollow" target="_blank">Mark on Twitter</a><a href="http://maximumperformancerunning.blogspot.com/" rel="nofollow" target="_blank">Mark’s blog</a>

Welcome to episode 63 of the Final Surge Podcast where today we welcome back Ben Rosario the head coach of Northern Arizona Elite. Ben just had four guys run 2:13 or under and had two of his female runners crack the top 10 at the NYC Marathon. We talk about this fall and how the training went and then we spend the majority of the podcast talking about marathon specific training and his training plans that he has available on Final Surge. If you have interest in the marathon you are going to love this episode. Ben, we had you in episode 4, and people can hear your background there and we had you on again in episode 44 talking about high school summer running training. Today I want to focus on some marathon talk, sound good? Your crew at NAZ Elite has had quite a fall on the marathon course. Let me run down a few of these. I believe it was in Chicago you kicked off the season where you had Aaron Braun run a 2:13 Then in Frankfurt, you had Scott Fauble make his marathon debut, Matt Llano come back from a long injury and run a strong race and then Scott Smith set a 2 1/2 minute personal best in the Marathon. So let’s start there with the guys. Four men 2:13 or under, that is quite some depth at the marathon. Including a great debut by Fauble. How happy were you with the results? Was there a reason for Frankfurt? On the women’s side, you had both Kellyn and Steph run in NYC. And they both had top 10 finishes. Did they both decide to do NYC so they could train together? For a marathon to go well there is a lot that needs to go right. Not only on race day but also in training. So what went well that allowed you have such great finishes? You have this long list of elite athletes, but you also develop plans for non-elite runners. One example is you worked recently with Matt Fitzgerald and helped him run a PR 10 years after his best. Want to talk about that? We cannot talk about NYC without at least mentioning what Shalane Flanagan did becoming the first American women to win in 40 years. What does this mean for American running? You have proven you can certainly coach marathon runners, so let’s talk about some marathon training. On Final Surge at Finalsurge.com/nazelite you have some training plans that are available for purchase including 5 marathon plans. The 5 marathon plans are a beginner, intermediate, advanced, elite and the Eric “Big Dog” Fernandez Awesome Marathon Plan, can you tell us what the difference is between these? How does someone know which they should get? Let’s talk about little bit about that beginner plan. The plan starts at 25 miles a week and builds up to 48-50 miles. And It looks like one long run up to 20 miles. The first couple of weeks is all easy runs with a long run one day a week. A newer runner who is running their first marathon may not know what their paces should be, how would you tell them to find their easy run and long run paces? In week three you start adding workouts with a fartlek. Some people say you should wait longer into a buildup why are you adding in a fartlek here? After you start workouts, so you are getting to the end of your first month, what should a beginner marathoner’s week look like for training, how many days should they be running and how many should be workouts or long runs? Later on in the plan, you introduce in the medium-long run. How does this compare to the long run? What about races, how often do you recommend shorter races for someone training for a marathon? One of the workouts is a workout that many, who have trained for shorter races, know well, but you are using it in the marathon and that is a 12x400. What is the purpose of this workout for a marathon runner? As I mentioned earlier you hit high of about 50 miles, the week before the marathon you run 41 miles. Talk about the taper and what athletes do wrong with the taper? The marathon is a completely different beast than the shorter races when it comes to fueling. And within that I would assume there is a big difference between someone who is running a marathon in 2.5 hours vs someone who is running a marathon in 4.5 hours is that true? What about workouts, what workouts are you doing to allow them to handle the wall better are you doing carb depleted workouts? What is the difference in race-specific workouts for beginner plan vs a more advanced plan? In your log runs you seem to spice them up quite a bit with surges and adding in workouts into them? NAZ Training Logs and Training Plans Ben Rosario on TwitterNorthern Arizona Elite on Twitter Northern Arizona Elite Website Episode 4 with Ben Rosario

Welcome to episode 63 of the Final Surge Podcast where today we welcome back Ben Rosario the head coach of Northern Arizona Elite. Ben just had four guys run 2:13 or under and had two of his female runners crack the top 10 at the NYC Marathon. We talk about this fall and how the training went and then we spend the majority of the podcast talking about marathon specific training and his training plans that he has available on Final Surge. If you have interest in the marathon you are going to love this episode. Ben, we had you in episode 4, and people can hear your background there and we had you on again in episode 44 talking about high school summer running training. Today I want to focus on some marathon talk, sound good? Your crew at NAZ Elite has had quite a fall on the marathon course. Let me run down a few of these. I believe it was in Chicago you kicked off the season where you had Aaron Braun run a 2:13 Then in Frankfurt, you had Scott Fauble make his marathon debut, Matt Llano come back from a long injury and run a strong race and then Scott Smith set a 2 1/2 minute personal best in the Marathon. So let’s start there with the guys. Four men 2:13 or under, that is quite some depth at the marathon. Including a great debut by Fauble. How happy were you with the results? Was there a reason for Frankfurt? On the women’s side, you had both Kellyn and Steph run in NYC. And they both had top 10 finishes. Did they both decide to do NYC so they could train together? For a marathon to go well there is a lot that needs to go right. Not only on race day but also in training. So what went well that allowed you have such great finishes? You have this long list of elite athletes, but you also develop plans for non-elite runners. One example is you worked recently with Matt Fitzgerald and helped him run a PR 10 years after his best. Want to talk about that? We cannot talk about NYC without at least mentioning what Shalane Flanagan did becoming the first American women to win in 40 years. What does this mean for American running? You have proven you can certainly coach marathon runners, so let’s talk about some marathon training. On Final Surge at <a href="http://Finalsurge.com/nazelite" rel="nofollow" target="_blank">Finalsurge.com/nazelite</a> you have some training plans that are available for purchase including 5 marathon plans. The 5 marathon plans are a beginner, intermediate, advanced, elite and the Eric “Big Dog” Fernandez Awesome Marathon Plan, can you tell us what the difference is between these? How does someone know which they should get? Let’s talk about little bit about that beginner plan. The plan starts at 25 miles a week and builds up to 48-50 miles. And It looks like one long run up to 20 miles. The first couple of weeks is all easy runs with a long run one day a week. A newer runner who is running their first marathon may not know what their paces should be, how would you tell them to find their easy run and long run paces? In week three you start adding workouts with a fartlek. Some people say you should wait longer into a buildup why are you adding in a fartlek here? After you start workouts, so you are getting to the end of your first month, what should a beginner marathoner’s week look like for training, how many days should they be running and how many should be workouts or long runs? Later on in the plan, you introduce in the medium-long run. How does this compare to the long run? What about races, how often do you recommend shorter races for someone training for a marathon? One of the workouts is a workout that many, who have trained for shorter races, know well, but you are using it in the marathon and that is a 12x400. What is the purpose of this workout for a marathon runner? As I mentioned earlier you hit high of about 50 miles, the week before the marathon you run 41 miles. Talk about the taper and what athletes do wrong with the taper? The marathon is a completely different beast than the shorter races when it comes to fueling. And within that I would assume there is a big difference between someone who is running a marathon in 2.5 hours vs someone who is running a marathon in 4.5 hours is that true? What about workouts, what workouts are you doing to allow them to handle the wall better are you doing carb depleted workouts? What is the difference in race-specific workouts for beginner plan vs a more advanced plan? In your log runs you seem to spice them up quite a bit with surges and adding in workouts into them? <a href="http://www.finalsurge.com/nazelite" rel="noopener nofollow" target="_blank">NAZ Training Logs and Training Plans</a> <a href="https://twitter.com/BenRosario1" rel="noopener nofollow" target="_blank">Ben Rosario on Twitter</a><a href="https://twitter.com/NAZ_Elite" rel="noopener nofollow" target="_blank">Northern Arizona Elite on Twitter</a> <a href="https://www.nazelite.com/" rel="noopener nofollow" target="_blank">Northern Arizona Elite Website</a> <a href="https://www.finalsurge.com/blog/article/podcast-4-ben-rosario" rel="noopener nofollow" target="_blank">Episode 4 with Ben Rosario</a>

Episode 63: Ben Rosario

Jay Dicharry

Welcome to episode 75 of the Final Surge Podcast where we welcome back Dr. Jay Dicharry. Jay is the author of a must-have book for any coach, Anatomy for Runners. Jay has a follow-up book he has just released called Running Rewired. We have all heard of the book Born to Run, but are we born to run or is it something that we adapt to over time. Jay discusses that as well as how deliberate practice can make you more efficient. Make sure you check out Jay's book Running Rewired which you can find on his website An Athlete's Body.   We had you on episode 49 of the Final Surge podcast so welcome back. On episode 49 we talked a lot about your book must own book Anatomy For Runners. You have a new book out called Running Rewired. I am more of a wi-fi guy so what do you mean about runners getting rewired?  Get past running requires amazing flexibility or strength  How your nervous system impacts how you move  If someone read your book Anatomy for Runners, why should they read this too, what would they get Running Rewired too?  Anatomy for Runners fits into a space with more scientific background Was for intelligent and in the know runners and coaches Was good for clinicians Rewired more for everyday runner Rewired from ground zero to increase capacity  Are we naturally wired to run, like if I took a 4-year-old and said run, are they wired correctly or do we need to learn it?  Young kids learn to play and are more dynamic Problem not sitting, but that we do one thing all the time then expect to move differently when we put on our shoes We are not born to run, we adapt to run Takes cultivating of how we move  You talk about deliberate practice in the book. How do we know if we need to work on getting rewired and if we do how do we know we are doing the right things to get there?  Not about volume of practice Practice has two types specific and deliberate  Specific putting on shoes and doing more of it Deliberate says these are the skills you need, let's refine them with a plan    Not about running more, but running with quality Everyone I have ever seen needs more deliberate practice  You mentioned everyone needs to get better, so how do we know what we need to work on?  Roadblocks in books that test you Some motions will be less skilled at  In episode 49 we dug into your clinic and your clients. In your clinic, you don't have just elite runners, but you have many average age group runners coming in. So you see a wide variety of situations. With seeing so many people over the years are there certain things you see usually see that you can quickly narrow it down to what the issues are without even seeing the athlete. So like if a runner came in and said I have shin splints or i have pain on the outside of my knee probably from IT band, could you give them 1-2 things to work on or is it too specific to each person?  I have a lot of lab data that identifies what causes overuse injuries, usually a few paths  If I took 5 mid pack runners and 5 elite runners and did a video on them, could you tell just by their gate which were the elites? And if so what about the gate is different?  Elites are blessed with great genes from their parents As far as form can be both Yes form matters, but capacity important too  One thing you talk about in the book was core exercise. If I do a lot of planks, L-ups, V-ups and those type of core exercise can you explain why they may not be the best?  Running is dynamic and not static Holding the body stable like a plank does not help much Get people moving in positions that challenge without putting stress on joints Spend more time doing more dynamic movements for core Coaches your core routines are killing your runners Building skills as body twists while running  What does training core with rotation look like?  Lay on back with knees and legs up like sitting in chair, grab med ball and hold up Rotation is important while running, twisting forces  If a runner or coach said this was all great information, but I have 15-20 minutes to spend with my team before they start running, what should we focus on, how would you guide them on the biggest bang for the buck?  Skills and performance workouts in book Skills building muscle memory, lots of bang for buck to rewire central nervous system Identify roadblocks with tests then fix the ones that need working on  One of the things you talked about in the book was pelvis tilt and correcting it by using the stomach muscles to pull up on the front of the pelvis, this is how I was taught so can you talk about why this is wrong and what people should be doing for pelvis tilt?  Shortens step Can analogy for strength If lose core position crumbles can  One issue that gets talked about is knee dominate vs hip dominant or pushing vs pulling, what does this look like for a runner?  Can look at squatting patterns, squat knee forward position overstride To quad dominant Overstride pushes loads and increases stress per stride Want to move to hip or glute dominant  Running Rewired An Athletes Body 

Welcome to episode 75 of the Final Surge Podcast where we welcome back Dr. Jay Dicharry. Jay is the author of a must-have book for any coach, Anatomy for Runners. Jay has a follow-up book he has just released called Running Rewired. We have all heard of the book Born to Run, but are we born to run or is it something that we adapt to over time. Jay discusses that as well as how deliberate practice can make you more efficient. Make sure you check out Jay's book Running Rewired which you can find on his website <a href="https://anathletesbody.com/" rel="nofollow" target="_blank">An Athlete's Body</a>. We had you on <a href="https://www.finalsurge.com/blog/article/podcast-49-jay-dicharry" rel="nofollow" target="_blank">episode 49 of the Final Surge podcast</a> so welcome back. On episode 49 we talked a lot about your book must own book Anatomy For Runners. You have a new book out called Running Rewired. I am more of a wi-fi guy so what do you mean about runners getting rewired? <ul> <li>Get past running requires amazing flexibility or strength </li> <li>How your nervous system impacts how you move</li> </ul> If someone read your book Anatomy for Runners, why should they read this too, what would they get Running Rewired too? <ul> <li>Anatomy for Runners fits into a space with more scientific background</li> <li>Was for intelligent and in the know runners and coaches</li> <li>Was good for clinicians</li> <li>Rewired more for everyday runner</li> <li>Rewired from ground zero to increase capacity</li> </ul> Are we naturally wired to run, like if I took a 4-year-old and said run, are they wired correctly or do we need to learn it? <ul> <li>Young kids learn to play and are more dynamic</li> <li>Problem not sitting, but that we do one thing all the time then expect to move differently when we put on our shoes</li> <li>We are not born to run, we adapt to run</li> <li>Takes cultivating of how we move</li> </ul> You talk about deliberate practice in the book. How do we know if we need to work on getting rewired and if we do how do we know we are doing the right things to get there? <ul> <li>Not about volume of practice</li> <li>Practice has two types specific and deliberate <ul> <li>Specific putting on shoes and doing more of it</li> <li>Deliberate says these are the skills you need, let's refine them with a plan </li> </ul> </li> <li>Not about running more, but running with quality</li> <li>Everyone I have ever seen needs more deliberate practice</li> </ul> You mentioned everyone needs to get better, so how do we know what we need to work on? <ul> <li>Roadblocks in books that test you</li> <li>Some motions will be less skilled at</li> </ul> In episode 49 we dug into your clinic and your clients. In your clinic, you don't have just elite runners, but you have many average age group runners coming in. So you see a wide variety of situations. With seeing so many people over the years are there certain things you see usually see that you can quickly narrow it down to what the issues are without even seeing the athlete. So like if a runner came in and said I have shin splints or i have pain on the outside of my knee probably from IT band, could you give them 1-2 things to work on or is it too specific to each person? <ul> <li>I have a lot of lab data that identifies what causes overuse injuries, usually a few paths</li> </ul> If I took 5 mid pack runners and 5 elite runners and did a video on them, could you tell just by their gate which were the elites? And if so what about the gate is different? <ul> <li>Elites are blessed with great genes from their parents</li> <li>As far as form can be both</li> <li>Yes form matters, but capacity important too</li> </ul> One thing you talk about in the book was core exercise. If I do a lot of planks, L-ups, V-ups and those type of core exercise can you explain why they may not be the best? <ul> <li>Running is dynamic and not static</li> <li>Holding the body stable like a plank does not help much</li> <li>Get people moving in positions that challenge without putting stress on joints</li> <li>Spend more time doing more dynamic movements for core</li> <li>Coaches your core routines are killing your runners</li> <li>Building skills as body twists while running</li> </ul> What does training core with rotation look like? <ul> <li>Lay on back with knees and legs up like sitting in chair, grab med ball and hold up</li> <li>Rotation is important while running, twisting forces</li> </ul> If a runner or coach said this was all great information, but I have 15-20 minutes to spend with my team before they start running, what should we focus on, how would you guide them on the biggest bang for the buck? <ul> <li>Skills and performance workouts in book</li> <li>Skills building muscle memory, lots of bang for buck to rewire central nervous system</li> <li>Identify roadblocks with tests then fix the ones that need working on</li> </ul> One of the things you talked about in the book was pelvis tilt and correcting it by using the stomach muscles to pull up on the front of the pelvis, this is how I was taught so can you talk about why this is wrong and what people should be doing for pelvis tilt? <ul> <li>Shortens step</li> <li>Can analogy for strength</li> <li>If lose core position crumbles can</li> </ul> One issue that gets talked about is knee dominate vs hip dominant or pushing vs pulling, what does this look like for a runner? <ul> <li>Can look at squatting patterns, squat knee forward position overstride</li> <li>To quad dominant</li> <li>Overstride pushes loads and increases stress per stride</li> <li>Want to move to hip or glute dominant</li> </ul> <a href="https://anathletesbody.com/my-books/" rel="nofollow" target="_blank">Running Rewired</a> <a href="https://anathletesbody.com/" rel="nofollow" target="_blank">An Athletes Body</a>

Episode 75: Dr. Jay Dicharry

Episode 117: Ben Rosario joins us to talk about the recent changes in track and field. We discuss what it may mean for the Diamond League meets to drop the 5k and how the IAAF changing the Olympic qualifications standards will impact the USA and other countries. 1:25 Diamond League dropped the 5k, why do you think they dropped it  TV Live experience for fans Shorten meets Cutting to 90 minutes  2:42 Do you agree with the change?  Willing to watch meets and see what it is like Can still see them in the 3k Has been 3k/5k so mix of both Can still host them, just not part of Diamond League points  4:15 Hard to imagine not having that historic race anymore  The counter-argument is could be more exciting 3k than 5k 3k usually has more people involved in the finish We will still see 5k races in other meets, DL not the only meets Chance for distance industry to get creative  6:30 You don't think this a move to eliminate the long-distance races off the track?  Think it is more about TV Could see 10k maybe being eliminated but may be replaced with a road race  8:30 5k is so relatable to people who do it on the weekend  Relatability is even more road racing The casual fan doesn't run on track after high school Road and track are almost completely different sports  10:10 IAAF changed qualifying standards for Olympics  Biggest change is a 2 tier system Time Standard and Rankings New times are harder to achieve Rankings system accrue points based on races through year Some races are ranked higher and get more points Better geographic representation into the Olympics with region points  13:20 Top 3 American not necessarily going to the Olympics under the system  For international athletes, this system may be better Consistent and run and gain points can give you another way in The biggest problem is we found out way too late Problem is with the US, puts us in a bind USATF is struggling with what to do with Trials now US still have not decided how to name their team  18:15 Problems with how this will work with Marathon  If come in 4th and person in 3rd were to beat them but don't have the auto standard, a person getting 4th could not feel good about being named USATF has to figure out what their system will be now    21:35 Gave exceptions for World Major but not for US Marathon Trial?  They made national championships one thing and weighed area championships higher From US point of view may not make sense, but for the outside US may make sense  24:15 Could the focus on World Majors backfire on athletes with appearance fees?  Don't think the people who make those decisions would do that  25:09 What else is going on with NAZ Elite Resources NAZ Website NAZ Training Plans Ben on Twitter

Episode 117: Ben Rosario joins us to talk about the recent changes in track and field. We discuss what it may mean for the Diamond League meets to drop the 5k and how the IAAF changing the Olympic qualifications standards will impact the USA and other countries. 1:25 Diamond League dropped the 5k, why do you think they dropped it <ul> <li>TV</li> <li>Live experience for fans</li> <li>Shorten meets</li> <li>Cutting to 90 minutes</li> </ul> 2:42 Do you agree with the change? <ul> <li>Willing to watch meets and see what it is like</li> <li>Can still see them in the 3k</li> <li>Has been 3k/5k so mix of both</li> <li>Can still host them, just not part of Diamond League points</li> </ul> 4:15 Hard to imagine not having that historic race anymore <ul> <li>The counter-argument is could be more exciting 3k than 5k</li> <li>3k usually has more people involved in the finish</li> <li>We will still see 5k races in other meets, DL not the only meets</li> <li>Chance for distance industry to get creative</li> </ul> 6:30 You don't think this a move to eliminate the long-distance races off the track? <ul> <li>Think it is more about TV</li> <li>Could see 10k maybe being eliminated but may be replaced with a road race</li> </ul> 8:30 5k is so relatable to people who do it on the weekend <ul> <li>Relatability is even more road racing</li> <li>The casual fan doesn't run on track after high school</li> <li>Road and track are almost completely different sports</li> </ul> 10:10 IAAF changed qualifying standards for Olympics <ul> <li>Biggest change is a 2 tier system Time Standard and Rankings</li> <li>New times are harder to achieve</li> <li>Rankings system accrue points based on races through year</li> <li>Some races are ranked higher and get more points</li> <li>Better geographic representation into the Olympics with region points</li> </ul> 13:20 Top 3 American not necessarily going to the Olympics under the system <ul> <li>For international athletes, this system may be better</li> <li>Consistent and run and gain points can give you another way in</li> <li>The biggest problem is we found out way too late</li> <li>Problem is with the US, puts us in a bind</li> <li>USATF is struggling with what to do with Trials now</li> <li>US still have not decided how to name their team</li> </ul> 18:15 Problems with how this will work with Marathon <ul> <li>If come in 4th and person in 3rd were to beat them but don't have the auto standard, a person getting 4th could not feel good about being named</li> <li>USATF has to figure out what their system will be now</li> </ul>   21:35 Gave exceptions for World Major but not for US Marathon Trial? <ul> <li>They made national championships one thing and weighed area championships higher</li> <li>From US point of view may not make sense, but for the outside US may make sense</li> </ul> 24:15 Could the focus on World Majors backfire on athletes with appearance fees? <ul> <li>Don't think the people who make those decisions would do that</li> </ul> 25:09 What else is going on with NAZ Elite Resources <a href="https://nazelite.com" rel="nofollow" target="_blank">NAZ Website</a> <a href="https://www.finalsurge.com/Plans/NAZELITE" rel="nofollow" target="_blank">NAZ Training Plans</a> <a href="https://twitter.com/benrosario1" rel="nofollow" target="_blank">Ben on Twitter</a>

Ben Rosario discusses latest IAAF and Diamond League Changes

Brad Curtis

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 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 <a href="https://twitter.com/bradcurtis18" rel="noopener noreferrer nofollow" target="_blank">Brad Curtis on Twitter</a> <a href="https://www.instagram.com/npxxc_tf/" rel="noopener noreferrer nofollow" target="_blank">North Phoenix Prep on Instagram</a>

Jeff Messer

Dr. Jeff Messer is one of the most successful high school coaches of the 21st Century. He has won more state cross country titles than not including winning the 2016 National Coach of the Year. In 12 years he was involved in coaching 11 State Championship teams. Jeff is also the head of the exercise science department at Mesa Community College. We have a great discussion on building a team, what your goals should really be and how important things like sleep and nutrition are to a successful high-level athlete.  :45 Background as a runner  1:52 You stay on top of all the latest science, what came first the love for that or the love for coaching? 2:52 Coaches may be looking at a research paper how do we know if the research paper is actually a good paper and good research? 4:15 What is your success in cross country as a coach? 5:15 For a high school coach who doesn't your science background, how can they become better educated? 6:18 Some coaches know the science and can explain everything. Some don't know the science but can tell you what works for example. How important is it to know the science or not? 7:30 If you were giving advice to a newer coach. What type of general advice do you have in what is important in building a program? 8:37 You talk a lot about how the goals are not the time, but the process is the goal. What does that mean? 9:57 What areas are part of the process? 11:41 Often times the athletes we are working with are high achievers, including in the class. How do you stress the importance of sleep to these student-athletes? 14:10 How much sleep does a 16-year old who runs 50 miles a week need? 15:15 How often do you run into students who are not getting enough sleep? 17:10 If you have an athlete that will run in college and another runner who has no desire to run in college, do you coach them differently?  19:07 The question I get most often from parents is about nutrition. Can you discuss what the latest research says? 21:16 For a coach who wants to give something out to their parents on nutrition, what resources do you recommend?  23:12 What is the biggest mistake athletes are making with nutrition? 24:33 Often times you will have an athlete not making the gains they should be in racing and workouts, what do you do to break down what is going on? 26:53 Can you discuss role of iron? 28:45 What should the Ferritin levels be? 30:34 How is the coaching with Jessica Tonn going? 32:17 You have had several successful high school runners who went on to success in college and as a professional. When you have an athlete who you know has that potential, do you handle them differently?  34:22 Sarah Hall had Tweet about running too much in high school, how do you feel about that? 36:38 You have an athlete coming in as a freshman who has a lot of potential, what is your progression over four years of high school.      Resources  A recent article on sleep for runnersNancy Clark Nutrition Website Email him at Jeff.Messer At MesaCC.edu 

Dr. Jeff Messer is one of the most successful high school coaches of the 21st Century. He has won more state cross country titles than not including winning the 2016 National Coach of the Year. In 12 years he was involved in coaching 11 State Championship teams. Jeff is also the head of the exercise science department at Mesa Community College. We have a great discussion on building a team, what your goals should really be and how important things like sleep and nutrition are to a successful high-level athlete.  :45 Background as a runner  1:52 You stay on top of all the latest science, what came first the love for that or the love for coaching? 2:52 Coaches may be looking at a research paper how do we know if the research paper is actually a good paper and good research? 4:15 What is your success in cross country as a coach? 5:15 For a high school coach who doesn't your science background, how can they become better educated? 6:18 Some coaches know the science and can explain everything. Some don't know the science but can tell you what works for example. How important is it to know the science or not? 7:30 If you were giving advice to a newer coach. What type of general advice do you have in what is important in building a program? 8:37 You talk a lot about how the goals are not the time, but the process is the goal. What does that mean? 9:57 What areas are part of the process? 11:41 Often times the athletes we are working with are high achievers, including in the class. How do you stress the importance of sleep to these student-athletes? 14:10 How much sleep does a 16-year old who runs 50 miles a week need? 15:15 How often do you run into students who are not getting enough sleep? 17:10 If you have an athlete that will run in college and another runner who has no desire to run in college, do you coach them differently?  19:07 The question I get most often from parents is about nutrition. Can you discuss what the latest research says? 21:16 For a coach who wants to give something out to their parents on nutrition, what resources do you recommend?  23:12 What is the biggest mistake athletes are making with nutrition? 24:33 Often times you will have an athlete not making the gains they should be in racing and workouts, what do you do to break down what is going on? 26:53 Can you discuss role of iron? 28:45 What should the Ferritin levels be? 30:34 How is the coaching with Jessica Tonn going? 32:17 You have had several successful high school runners who went on to success in college and as a professional. When you have an athlete who you know has that potential, do you handle them differently?  34:22 Sarah Hall had Tweet about running too much in high school, how do you feel about that? 36:38 You have an athlete coming in as a freshman who has a lot of potential, what is your progression over four years of high school.  Resources <a href="https://blog.mapmyrun.com/how-to-choose-between-hitting-snooze-or-running/" rel="nofollow" target="_blank"> A recent article on sleep for runners</a><a href="https://nancyclarkrd.com/" rel="nofollow" target="_blank">Nancy Clark Nutrition Website</a> Email him at Jeff.Messer At <a href="http://MesaCC.edu" rel="nofollow" target="_blank">MesaCC.edu</a>

Dr Jeff Messer

Tom Schwartz

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

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

Best of: Tinman Tom Schwartz

Shannon Thompson

Are you struggling to get the most out of your racing? In episode 91 of the Final Surge Podcast we talk with Shannon Thompson a sports psychology and mental performance expert at Hypo2Sport in Flagstaff where she works with professional runners and the 2x defending national cross country championship team from NAU. Shannon is going to tell you how to break down your race and get the most out of it mentally.   How did you get involved in the psychology field?  3-day eventing athlete and coach Rode professionally for 12 years and coached for 10 Could see the role the mind played in performance and training  Your running career?  Parents were road races and marathoners Ran some as a rider Got a boyfriend who was an ultrarunner  At the 2-hour marathon attempt, they asked Kipchoge how his training was going to be different. He replied it wasn’t going to be, his mind was going to be. We also know from Dovid Goggins and Navy Seal Training that when your body is done and you do a test of our muscles it shows there is plenty of glycogen left to keep going. So everyone fails before their body really does. What is it that makes some be able to push more than others?  Central governor theory  Stress  We have known about the central governor since noakes wrote about it in, so we have had time to study it, What have we learned about if we can change our relationship with the central governor?  Study with faces flashed positive and negative Study where coaches gave them false positive feedback Mental performance plan  Let's take that false positive. If someone is struggling in a race is there anything that can be said to change it or is the athlete's performance or is it they are just having a bad day?  Tone matters Task oriented Don't freak out Energy matters - Stand and speak with purpose You can catch those three guys  Let’s talk about race plans and the mental game. Running is different than team sports. In most team sports, baseball, football, or even individual sports like tennis or golf you do your play or movement and then have time to think. Running or triathlon you are going and you keep going for several minutes or hours. So I would think the mental game is different. How do you come up with a mental gameplan for endurance athletes?  Divide into 1/3 or 1/4 Each section a word or focus point Needs to be worked on in practice  Can have two runners on a college team who workout and live and eat together, but on race day one outperformes the other. How much of that difference could be mental?  Many things we do not know, we need to get to know the people involved We don't try to compare athletes to each other  If you are sitting down with that runner who is struggling, what type of questions do you ask them to gauge if it is a mental block?  Explore past races when they were their best Find patterns  Can you give us an example of how you break down your races into 1/3s?  We talk about things we need to do daily, the night before a race, the day of a race, warm ups etc First 1/3 is usually about patience  Second 1/3 is gratitude or love  Final 1/3 something about them being tough self  I Heard you at the NAU camp a couple of weeks ago. You had a great story about love and how love can have an impact.  Can you share that story with our listeners?  Noticed from interviewing runners their best race stories usually involve love  What are some common traits you see between those who excel and those who struggle?  Excel - Seek out advice, humble, inclusive, more relaxed They love the process   We know you work with college and professional athletes. What do you notice the difference in ages and how things change?  HS athletes are harder on themselves   We hear a lot about positive thinking. We all know this is important. But let’s look at just this last year’s Boston Marathon. Desi’s self-talk early was I don't feel good. I am going to try to help Flanagan my Olympic Team member, so her self-talk didn't seem to be great. Yet she went on to win. So what do you think happened there?  The desire to help her friend gave her purpose  Is there much research that shows a correlation between stress and physical ailments?   Not the level of stress that impacts their health, it is the belief about their stress If you believe stress is going to have an impact vs a challenge you are looking forward to, it will have a bigger impact  Books recommend?  Mindset by Carol Dweck Flow by Mihaly Csikszentmihaly The Rise of Superman by Steven Kotler Upside of Stress by Kelly McGonigal Psyching for Sports by Terry Orlick Mans Search for Meaning by Viktor Frankl Radical Acceptance by Tara Brach When Things Fall Apart by Pema Chödrön Talent Code and Culture Code by Daniel Coyle  One thing we hear a lot about these days is mindfulness can you talk about how you use and teach it?  Corework for brain If the core is strong you stay more stable Quiets noise in the brain Increase brains ability to pay attention   Final Surge 5 questions in under a minute Favorite endurance/running book? - Momentum  Current trainers you are wearing? - Nike React Favorite race? - Sun Run 10k Favorite recovery meal or recovery drink? - Dense and sweet like fudge or icing Your favorite workout - Technical downhill Resources Email shannon@hypo2sport.com Instagram https://www.instagram.com/shannonleighthompson Instagram https://www.instagram.com/positivevoices/ Website https://highperformanceinstitute.mykajabi.com/blog/

Are you struggling to get the most out of your racing? In episode 91 of the Final Surge Podcast we talk with Shannon Thompson a sports psychology and mental performance expert at Hypo2Sport in Flagstaff where she works with professional runners and the 2x defending national cross country championship team from NAU. Shannon is going to tell you how to break down your race and get the most out of it mentally. How did you get involved in the psychology field? <ul> <li>3-day eventing athlete and coach</li> <li>Rode professionally for 12 years and coached for 10</li> <li>Could see the role the mind played in performance and training</li> </ul> Your running career? <ul> <li>Parents were road races and marathoners</li> <li>Ran some as a rider</li> <li>Got a boyfriend who was an ultrarunner</li> </ul> At the 2-hour marathon attempt, they asked Kipchoge how his training was going to be different. He replied it wasn’t going to be, his mind was going to be. We also know from Dovid Goggins and Navy Seal Training that when your body is done and you do a test of our muscles it shows there is plenty of glycogen left to keep going. So everyone fails before their body really does. What is it that makes some be able to push more than others? <ul> <li>Central governor theory </li> <li>Stress</li> </ul> We have known about the central governor since noakes wrote about it in, so we have had time to study it, What have we learned about if we can change our relationship with the central governor? <ul> <li>Study with faces flashed positive and negative</li> <li>Study where coaches gave them false positive feedback</li> <li>Mental performance plan</li> </ul> Let's take that false positive. If someone is struggling in a race is there anything that can be said to change it or is the athlete's performance or is it they are just having a bad day? <ul> <li>Tone matters</li> <li>Task oriented</li> <li>Don't freak out</li> <li>Energy matters - Stand and speak with purpose</li> <li>You can catch those three guys</li> </ul> Let’s talk about race plans and the mental game. Running is different than team sports. In most team sports, baseball, football, or even individual sports like tennis or golf you do your play or movement and then have time to think. Running or triathlon you are going and you keep going for several minutes or hours. So I would think the mental game is different. How do you come up with a mental gameplan for endurance athletes? <ul> <li>Divide into 1/3 or 1/4</li> <li>Each section a word or focus point</li> <li>Needs to be worked on in practice</li> </ul> Can have two runners on a college team who workout and live and eat together, but on race day one outperformes the other. How much of that difference could be mental? <ul> <li>Many things we do not know, we need to get to know the people involved</li> <li>We don't try to compare athletes to each other</li> </ul> If you are sitting down with that runner who is struggling, what type of questions do you ask them to gauge if it is a mental block? <ul> <li>Explore past races when they were their best</li> <li>Find patterns</li> </ul> Can you give us an example of how you break down your races into 1/3s? <ul> <li>We talk about things we need to do daily, the night before a race, the day of a race, warm ups etc</li> <li>First 1/3 is usually about patience </li> <li>Second 1/3 is gratitude or love </li> <li>Final 1/3 something about them being tough self</li> </ul> I Heard you at the NAU camp a couple of weeks ago. You had a great story about love and how love can have an impact.  Can you share that story with our listeners? <ul> <li>Noticed from interviewing runners their best race stories usually involve love</li> </ul> What are some common traits you see between those who excel and those who struggle? <ul> <li>Excel - Seek out advice, humble, inclusive, more relaxed</li> <li>They love the process </li> </ul> We know you work with college and professional athletes. What do you notice the difference in ages and how things change? <ul> <li>HS athletes are harder on themselves </li> </ul> We hear a lot about positive thinking. We all know this is important. But let’s look at just this last year’s Boston Marathon. Desi’s self-talk early was I don't feel good. I am going to try to help Flanagan my Olympic Team member, so her self-talk didn't seem to be great. Yet she went on to win. So what do you think happened there? <ul> <li>The desire to help her friend gave her purpose</li> </ul> Is there much research that shows a correlation between stress and physical ailments?  <ul> <li>Not the level of stress that impacts their health, it is the belief about their stress</li> <li>If you believe stress is going to have an impact vs a challenge you are looking forward to, it will have a bigger impact</li> </ul> Books recommend? <ul> <li>Mindset by Carol Dweck</li> <li>Flow by Mihaly Csikszentmihaly</li> <li>The Rise of Superman by Steven Kotler</li> <li>Upside of Stress by Kelly McGonigal</li> <li>Psyching for Sports by Terry Orlick</li> <li>Mans Search for Meaning by Viktor Frankl</li> <li>Radical Acceptance by Tara Brach</li> <li>When Things Fall Apart by Pema Chödrön</li> <li>Talent Code and Culture Code by Daniel Coyle</li> </ul> One thing we hear a lot about these days is mindfulness can you talk about how you use and teach it? <ul> <li>Corework for brain</li> <li>If the core is strong you stay more stable</li> <li>Quiets noise in the brain</li> <li>Increase brains ability to pay attention </li> </ul> Final Surge 5 questions in under a minute Favorite endurance/running book? - Momentum  Current trainers you are wearing? - Nike React Favorite race? - Sun Run 10k Favorite recovery meal or recovery drink? - Dense and sweet like fudge or icing Your favorite workout - Technical downhill Resources Email shannon@hypo2sport.com Instagram <a href="https://www.instagram.com/shannonleighthompson" rel="nofollow" target="_blank">https://www.instagram.com/shannonleighthompson</a> Instagram <a href="https://www.instagram.com/positivevoices/" rel="nofollow" target="_blank">https://www.instagram.com/positivevoices/</a> Website <a href="https://highperformanceinstitute.mykajabi.com/blog/" rel="nofollow" target="_blank">https://highperformanceinstitute.mykajabi.com/blog/</a>

Episode 91 Shannon Thompson

Drew Hunter

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 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 <a href="https://www.tinmanelite.com/" rel="nofollow" target="_blank">Tinman Website</a> <a href="https://www.youtube.com/channel/UCTxG34nhYtkLW8jh2Su9Y7w" rel="nofollow" target="_blank">Youtube</a> <a href="https://twitter.com/tinmanelite" rel="nofollow" target="_blank">Twitter</a> <a href="https://www.instagram.com/tinmanelite/?hl=en" rel="nofollow" target="_blank">Instagram</a> <a href="https://twitter.com/drewhunter00" rel="nofollow" target="_blank">Drew Twitter</a>

Reed Fischer

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

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: <a href="https://www.instagram.com/reedfisch/?hl=en" rel="nofollow" target="_blank">@reedfisch</a> Twitter: <a href="https://twitter.com/reedfisch?lang=en" rel="nofollow" target="_blank">@reedfisch</a>

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