Final Surge Podcast

Last summer in episode 56 of the podcast we had on Jonathan Beverly who is a writer at Runner's World and an author of a few running books. He has a new book out called Run Strong Stay Healthy. This book is a great resource for any runner who is interesting in making running a lifetime habit. Most runners end up quitting the sport, but there are several who make it a lifetime habit. Jonathan found 9 keys to focus on to make running a part of your life for life. We talk to Jonathan about those keys and what you can do to stay running.

We had you on episode 56 to talk about your book Your Best Stride, and now you have a new book out called Run Strong Stay Hungry, can you tell the listeners what this book is about?

• Keep running for life
• Care about your running and performance

How did you collect the data for this book?

• Started with people knew who had been running for a lifetime
• Started young and running as masters

Why do people stop running?

• Injuries
• Life changes
• No longer competitive or PR's

I personally stopped a few times either for injuries or life changes but kept coming back. How many stories do you run into like mine where people fall away from it in different seasons of their life and then come back to it?

• Several stories, but several wish they could, but don't for several reasons

When looking at why people quit running, Do you find it different between mid-pack runners vs elite runners?

• Mid-packers have an advantage over elites
• Non-elites our competition is relative vs. elites ran to win

When you started thinking about the idea for this book and researching, was there anything that you discovered that really shocked you?

• Most of the people who continue running tend to run by feel, expected they would be more discipline

You mentioned key 3. In the book, you list the 9 keys to stay in the race. Do you find one of these 9 to be a key component that everything points back to?

• Most who ran for life fell into most of the key areas
• Those who do have a plan are willing to use it as a rough guide
• Run by feel helps make you a student of the sport

One of the keys you have is making it a habit, with the New Year there are people who start the year with a run streaks, do you find streaks helpful or not?

• Both
• Most are anti-streaks
• Habits are built when it becomes regular
• Not am I going to run today, when am I going to run

What advice do you have for making it a habit?

• Learn to enjoy a run alone
• Getting anything in is better than nothing
• Never a bad idea to go for a 30-minute run

Do these lifetime runners work a social aspect into their routine?

• Yes, most occasionally enjoyed a run with other people
• Connections to sport with other runners

When I was younger racing and the competition kept me interested. Now it is running with friends and helping others with coaching that keeps me interested. The big difference now is I am very much a student of the sport. I go to clinics, I read constantly and I am always trying to learn more. Can you talk about how being a student of the sport can have an impact?

• Learn about the sport and training
• To run by feel you need to be a student of the sport
• Being a student adds to the interest

Let's look at technology. there are things like GPS watches and Starva. I could imagine in some ways this may hurt long-term participation but it could also help it by connecting you with others in your community and creating introductions. How do these new technologies have an impact?

• Community aspect is great
• Comparing yourself can hurt

You are a high school coach yourself. How did writing this book change you, do you do anything different in your coaching now?

• Can work to become better
• Reward and praise progress over results

There are some aspects of this book that can help you stay healthy, what are some of the keys you learned?

• Trust your body, trust yourself
• In tune with their bodies

Resources www.jonathanbeverly.com Jonathan on Twitter Your Best StrideRun Strong Stay Hungry

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&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 69 of the Final Surge Podcast where we welcome world record holder Camille Herron. In 2017 Camille won Comrades set two American Records and two World Records. Camille has had an interesting journey which has been riddled by injuries and we discuss how she has overcome those and what she has learned to make herself a stronger runner. We also talk about her secret weapon in an ultra race, beer. Camille was great to talk to and I hope you enjoy this episode as much as I did recording it. We are now on Spotify so please remember to subscribe to the podcast on iTunes, Google Play or Spotify, wherever you consume it.

In recent weeks Camille has set a 100-mile world record 12:42:39, a 100km USA track record 7:36:39 at Desert Solstice and then went on to run for 12-hours and set a 12hr All-Surface World Record 92.708 miles. She is the new Ann Trason and arguably, she will be in for a shout as ultra-runner of the year.

How did you get your start in running?

• Basketball player ran for first time in middle school
• In high school focused on running
• Tulsa University scholarship but a lot of injuries
• Became hobby runner after that

What exactly did your running look like after Tulsa

• Hobby run
• Husband ran professionally
• Was running long as recreational about 70 miles a week
• Husband started coaching

How do you go from always injured to running 70 miles a week?

• Frank Shorter: Run for stress relief
• Started running slower
• Biomechanics and physic courses: Started feet strength/barefoot

Where was your minimalist running in relation to Born To Run?

• 3-4 years before
• Very minimalist shoes from Boulder Running Company

Moved to minimalist running and your husband is coaching you, where did you jump back into competitive running?

• Longer distances seemed to be better
• Focused on qualifying for Olympic Marathon Trials
• 2007 Marathon debut
• Ran 2:38 at Twin Cities and it took off

When did you make the jump into ultramarathons?

• 2009 MarathonGuide.com sponsored
• Started doing back-to-back marathons
• Grad school, how to enhance bone recovery

When you talk back-to-back marathons how often are you talking?

• A few weeks apart
• 2011 David Monti of NYC Marathon suggested ultra running
• 2013 made debut
• Underperformed in the first ultra

We see injury problems from growth spurts, which you had. You also studied bone recovery. What advice would you have now for those struggling?

• Did too much high intensity
• Focus on easier aerobic volume development
• Don't be afraid of mileage as much as intensity
• Recover with easy days easy

When did you do the first ultra?

• 2013
• 2014 first Comrades but got sick and ended up in the emergency room

You had done marathons, you understand the wall. So what was the first ultra like, was it like you expected or different?

• Was too cautious
• Could have pushed more

What is your diet like?

• Meet and potatoes, wholesome southern diet
• Eat Taco Bell or Subway day before races

What about fueling during a race?

• Naturally good fat burner
• Diet analyzed and was 50% carbs, 36% fat, 14% protein
• Take in 60-90g carbs/hr
• Take gel every 30 mins and sip on sports drinks as needed
• Will have a beer or whatever body tells me to have

You have a beer during a race?

• Helped settle stomach
• If tired of eating gels will have a beer

We are at the end of 2017, can you walk us through what a year looks like for you as a competitive ultrarunner?

• Have had major highs and lows
• Started with some trail race in New Zeland
• March in a race 10 weeks before Comrades tore MCL
• Took a few weeks off and came back slowly walk/run
• Won Comrades off injury
• 3 weeks later Western States, fell and got a concussion
• Leadville ran into issues with pelvic pain
• Won Comrades to two DNF and being broken
• Tunnell Hill 100

Did at least 8 races this year, a marathoner may do 2-3 races a year. How do you recover so quickly?

• Family heels quickly
• Studied recovery in grad school
• Use active recovery always walking twice a day after a race

I saw you earlier this month at Desert Solstice. We went to see Zach Bitter, but he was out. We saw what you were going after. After 11.5 hours of running on the track in a 1/4mile circle, you still seemed to be smiling so much.

• In love with running
• Love what you are doing

Broke Ann Trasons 12-hour record which has stood since 1991?

• That is why I was smiling, felt great

What was the hardest part of running for 12-hours on a track?

• Concentration, cannot zone out like on trails
• Hard to get into the zone

How hard is it to get going again after you have to stop to use a restroom or something?

• It was hard because it was warm
• Took 18-minute break, had to start off walking before really got going again pushing

You had two World Records this year, now what for an encore in 2018?

• Been fun to break the records
• Want to try for the 24-hour record
• Need to redeem self on trails
• Goal to win Western States and Comrades in same year

You are very active online, where can people find you?

Twitter RunCamille Instagram RunCamille Facebook RunCamille

Final Surge 5 questions in under a minute Your favorite endurance/running book? - Lore of running Current trainers you are wearing? - Nike Zoom Fly Favorite race? - Comrades Favorite recovery meal or recovery drink? - Cheeseburger and Fries with Beer Your favorite workout - Long runs with heart rate progression

Welcome to episode 68 of the Final Surge Podcast where we welcome competitive runner and coach Korey Konga of Upper Left Distance Training. Korey came to running as a way to change his health. Korey has a successful ultramarathon resume and has transitioned into coaching. If you enjoy this episode please remember to share the love and share it with a friend.

• How did you get your start in running?
  • Change of lifestyle

• Started running ultras and picked up sponsors
  • Moved into coaching

• What was it that triggered you to change your lifestyle and get into running?
  • Jogged a lot on job
  • Friend suggested run a half marathon
  • Running replaced drinking
• What was the process like developing as runner and becoming an ultra runner?
  • Read blogs and got inspired
  • 6 months after his half marathon he qualified for Boston
  • 3 months later did his first ultra
  • Training errors lead to injuries

• You mentioned you got hurt a lot the first year. As a coach, what advice do you give newer runners who may run into those injuries problems?
  • Easier said than done, but listen to body

• What signs are you looking for when working with your athletes to recognize they may be pushing the envelope too far?
  • Watch Final Surge feedback ratings

• When did you make the transition into coaching?
  • Been coaching for a while, but two years ago opened the business

• What does your typical athlete you are coaching look like?
  • 1/2 marathon to 100-mile ultra races

• What was the biggest difference with training between a 1/2 marathon runner and an ultra running?
  • Time commitment and volume
  • As move to more specific stages changes, ultra do a lot of long hill repeats

• You mentioned the base season may be similar between the 1/2 and ultra, are you talking types of workouts or volume?
  • Volume can be different, but workouts similar
  • All do short hill sprints, strides

• You mentioned a runner in a pancake flat area, if I had a restriction on hills available to me, how would you recommend someone trains to get in some hill type work?
  • Treadmill
  • Really short hills for sprints
  • Stadium stairs for strength
  • Parking Garage can work

• When you are building volume for long runs for ultra runners how often do you utilize back to back long runs?
  • Depends on the individual, but not as much as some people
  • Big run on mountains on Saturday, then come back with a faster flat run

• Do you focus on feel, pace per mile, heart rate, power?
  • Mostly feel
  • Some CV work will use pace per mile

• What advice do you have to runners looking to make that change about becoming fat burners and if that is important in ultra running?
  • With volume and easy long runs, it just happens
  • Will use depletion runs occasionally

• For someone making that jump from 1/2 marathon to longer races is fueling the biggest obstacle you face?
  • Mental game

• Many new runners are probably not thinking about getting a coach. What type of advise do you have to runners who are considering getting a coach, when is the time right?
  • Any time is a good time to have a coach
  • Can avoid a lot of problems and progress quicker
  • Not for everyone

• Are the athletes you work with mostly online or in person?
  • Almost all virtual coaching

• Walk me through the process of what it may look like if I reached out to you and what do those conversations look like?
  • Why are you reaching out
  • History, family life, work/life balance
  • Questionnaire
  • Final Surge Invite

• Do you build in pre/post strength routines or just running plans?
  • Different options

• We are now entering into winter months, what advice do you have for ultra runners who are going to be spending hours on the trails for training in the winter?
  • No such thing as bad weather, just soft people

• One of your recent posts recounted an encounter with bears, cougars and more. How do you stay safe?
  • Ton of bear and mountain lions in Oregon and never been an attack, but be aware of surroundings
  • Make sure someone knows where you are going, what loop you are doing

• You have been very active with your updates and blogging on the site, what information are you trying to provide?

Final Surge 5 questions in under a minuteFavorite running book? - Science or Running by Steve Magness Current trainers you are wearing? - Adidas Adios Favorite race? - Orchas Island 50k Favorite recovery meal or recovery drink? - Pizza Your favorite workout - Gnarley hill repeats

Resources

UpperLeftDT.com

[email protected]

Korey Konga on Twitter

Korey Konga on Instagram

Welcome to episode 67 if the Final Surge Podcast. Today we welcome back Jay Johnson which is the other half of the podcast we did last week. In this episode, Jay talks about marathon training. We talk about his book Simple Marathon Training, which he points out is not to be confused with easy marathon training. Jay focuses on helping busy people who want to train for a marathon put a plan together. We discuss some of the concepts in his book in this episode.

Listen to the podcast on iTunes or listen to it on Stitcher if you have an Android device.

Stream it right here:

Your book is called Simple Marathon Training: The Right Training For Busy Adults With Hectic Lives. I think most of us think we have busy lives, so does this mean this book is for everyone who wants to run a marathon?

Jay also discusses who the book does not fit.

If someone is is looking to run their first marathon and wants to use your book as a resource to help them get through the process, where do you recommend they come in at? What should their minimum base be?

How much does your book stress strength and mobility work?

You do private online coaching, when someone who is a professional with a family comes to you and says I want to run a marathon, what are the first things you ask them to make sure they are really committed?

You mentioned using fat as a fuel source. When we had Scott Simmons of American Distance Project on and Ben Rosario of NAZ Elite, they both mentioned doing depleted runs or runs to trigger fat for fueling, is this something you focus on with your training?

Simple Marathon Training [email protected] CoachJayJohnson.com Twitter @CoachJayJohnson Instagram @CoachJayJohnson Boulder Running Clinic

Welcome to episode 66 of the final surge podcast where we welcome back Coach Jay Johnson. Jay was the very first guest back in episode 1. In this interview we covered two very distinct topics, we talked about his site High School Running Coach and his upcoming clinic which has a fantastic lineup, and we also talked about his Simple Marathon Training Book and marathon training and fueling. We decided to break it up into two episodes as they were distinctly different. So in this episode, we will be talking about his high school training clinic which Final Surge will be a sponsor. If you have any interest in learning from the best coaches in the country, you will want to be there, and it is very affordable.

The Lineup:

You have John O'Malley - Sandburg (IL) his boy Dylan Jacobs lead much of the race and is now on his way to the Footlocker National Race.

Dan Iverson Naperville North (IL) - Girls coach who's girl's team created one of the most dramatic moments when they came from way back to come within 5 points of knocking of Fayetteville Manilas.

Doug Soles of Great Oaks who's boys came in 6th and girls came in 8th.

Jonathan Dalby - Mountain Vista whos boys came in 3rd and girls in 6th.

Then Joan Hunter who was our guest here in episode 64 who lead Loudoun Valley's boy's team not only to a perfect score at their state meet but also a national championship. Can you tell us a little about how this came together?

What topics will they be covering?

5 of the best coaches in the country, it is amazing that these top coaches are sharing and not trying to keep anything a secret.

Jay also talks about why coaches should stick around after the clinic is over on Saturday night and maybe even for Sunday morning.

Resources

[email protected] CoachJayJohnson.com Twitter @CoachJayJohnson Instagram @CoachJayJohnson Boulder Running Clinic

Welcome to episode 65 of the Final Surge Podcast where today we talk to Jason Moore. Jason is a coach and the creator of EliteHRV, one of the most advanced HRV apps on the market. EliteHRV now integrates directly into Final Surge. We talk to Jason about what HRV is and how athletes and coaches should be using it to help with their training.

How did you get started in endurance athletic and how that lead to what you are doing with Heart Rate Variability (HRV) and coaching?

What is HRV?

Is the real value of HRV for an endurance athlete looking at the data to determine how well they are recovered?

How does HRV vary from morning resting heart rate?

If we want to track HRV what equipment do we need to get started?

You mentioned the Polar chest straps, will any ANT+ chest strap work or does it need to be newer?

Your CorSense monitor has a Kickstarter campaign? And where can they find one of them right now?

Your app is EliteHRV. What makes your app different than other HRV apps on the market?

How do you take that morning reading? Do you need a stabilization period or do you take it right away or what is your recommended process?

When someone looks at Final Surge and see's their numbers, what should they be looking for?

What are we talking about when you are looking at the number going down, what is the variation you want to monitor?

Inside your app everything is color-coded, can you discuss the colors you use and what they are telling you?

What are some non-training factors that could play a role in HRV that we should be aware of?

EliteHRV.comCorSenseFollow on Twitter @JasonMooreMe

Welcome to Episode 64 of the Final Surge Podcast where today we welcome Joan Hunter. Everyone who knows the unpredictability of a high school cross country race. So when a team goes 1-5 for a perfect score it is a pretty special day. When it happens at the State Championship meet it is even more so. When you get the top runners from around the state it is hard to have 1-5 all from the same school. That is exactly what Joan's team Loudoun Valley did this past weekend in Virginia. We talk to Joan about her training philosophy, her expectations for the season and what she expects at Nike Regionals. If you want to hear more from Joan, she will be speaking at the Boulder Running Clinics coaches conference put on by Jay Johnson.

Can you give us your background on your running, how you got started with running and how that ended up with your current coaching position?

If you were a 2x State Champion but never ran until you were a Junior in high school, that means you had a lot of natural talent. Did you not realize your ability when you were younger?

What did your post-collegiate running career look like?

I believe you used Tom Tinman Schwartz as a personal coach for a while?

What have you learned from Tom, what training philosophies have you taken away from what he has done in the past that you use in your coaching?

Your team just went 1-2-3-4-5 for a perfect score of 15 at the Virginia State meet on the boys' side, how does that feel?

Going into state what was the game plan, did each runner have their own race play or did you have a team plan for them?

How did the race develop, did they go straight to the front and lead or did they close later?

A few years ago you had a good team that was dominated by your son, sub-4 miler Drew Hunter. How does this team differ now that you have so much more depth?

How much did having Drew as part of the program help grown the program?

Coming into this season your boys were talked about as possible NXN title contenders. Did the team set any goals coming into the season or did you talk to them about expectations at all?

Last year your boys went to Nike Regionals and came in third and just missed an automatic bid to Nationals. This year you are currently ranked as the #1 team in the country, I know you can never take for granted you will win a Nike Regional race, but how confident is your team going into the qualifier?

How do you keep your team ready in this two-week block leading up to Nike?

What does your week this week look like?

During the season do you use training blocks like a 3-4 week period or do you look at the season as a whole?

You came in 3rd at Nike Regional last year, what did you learn, how has your training changed leading into this year?

What is the breakdown of your team between seniors, juniors, sophomores?

You talk about how you progress your runners, how does the training differ between the top sophomores vs what a senior may do?

How have you been using Final Surge in your planning this year?

You are going to be speaking at Jay Johnson's Boulder Running Clinics this winter in January, do you know what your topic will be?

Final Surge 5 questions in under a minute Favorite endurance/running book? - Healthy Intelligent Training- Keith Livingstone Current trainers you are wearing? - Adidas Favorite race? - 800 Favorite recovery meal or recovery drink? - Smoothie Your favorite workout - 200 repeats

Coaching Clinic with Joan Hunter put on by Jay Johnson

Tinman on Final Surge

Drew Hunter on Final Surge

Joan Hunter on Twitter

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 62 of the Final Surge Podcast. Today we get the honor of talking to Bart Yasso. Many of you know Bart as the longtime writer at Runner's World. Bart has been at Runners World for over 30 years and has become known as the Mayor of running. Bart has a new book called "Race Everything." In Bart's new book he gives his thoughts on the changes in running, he talks about every race distance from 5k up to ultra's and triathlons, he talks about his favorite workouts for each distance and provides training plans. We really enjoyed this conversation with Bart and hope you do too.

You have been around a long time, and many know your story, but for those who have not heard, can you give us a few minutes of how you got your start in running and how it lead up to where you are today.

What are some of the things that have changed for the better in the decades you have been involved in running?

I am sure you remember those early days with the fancy Timex Ironman and Casio watches we used to wear. Do you like technology advances like the GPS watch, heart rate monitors and power meters?

We have all heard of the selfie, but now we have the "Bartie", this is when you take a selfie at events with a group of runners, how did this first start?

You do an amazing job connecting with everyday runners and I am sure that over the years that helped the Runners World brand. There are some professional runners that connect well too, but I would say most do not. Do you think the sport could benefit from the elite athletes spending a little more time trying to connect on social media and at events with the everyday runner?

Your new book is called "Race Everything." When I got it I was not sure what to expect, but I really enjoyed the format which we will get into. So what brought about the book?

In the book, you write about some of your favorite races at different distances, and I think you have raced more than 1000 races?

So with that many races under your belt, you are more than qualified to answer a few questions on races. What makes a great race?

If a new runner is looking for their first race is it better for them to pick a large race like the Austin 10k or Carlsbad 5000, or is it better for them to get into a small local race that may only have 150 runners in it?

In the book, you give some good training advice in general and for each race distance. The 5k has become the most popular race distance to run. What makes the Carlsbad 5000 your favorite 5k race?

Another thing you talk about is racing series. There are many summer series and such where they race often. What advice do you have for someone who trying to decide how often to race?

It seems to me one of the fastest growing race distances in popularity is the half marathon. If someone is jumping up into a 1/2 from a 5k or 10k, what race day advice do you have for them that they should be considering?

And for the marathon, a key workout for you, and for thousands of runners over the year has been the Yasso 800s, which I believe Amby Burfoot coined the term for in your honor correct?

With the Yasso 800's you do them at marathon time, that is not the same thing as marathon pace if you are expecting a 2:50 marathon you are doing the 800's in 2:50?

When should athletes do them in their training cycle and how often?

One of the things you talk about is building mileage, there is a good rule of thumb that most people use that says no more than 10% increase, while other's point to the fact that there is zero scientific evidence that supports that, so what is your suggestions on mileage buildup for someone who is looking to run a longer marathon or ultra?

So with this book, you have announced the end of your Runner's World career. What will the future hold, can we still expect to see the Mayor in the future?

Final Surge Round: 5 questions in under a minute Your favorite endurance/running book? - Anything by Amby Burfoot Current trainers you are wearing? - Hoka OneOne and Altra Favorite race? - 50miles Favorite recovery meal or recovery drink? - Pizza Your favorite workout - 5x1mile

Links Bart Yasso Website Bart Yasso on Instagram Bart Yasso on Twitter Race Everything Final Surge on Twitter Final Surge on Facebook Podcast Episode 3 with Amby Burfoot