Final Surge Podcast

Hi everyone, Dean Ouellette the social media director for Final Surge here and tomorrow we have a great new training podcast to release. Today we want to tell you about a new promotion we are running with Olympian Nick Symmonds. As most of you probably know by now, we have a released a completely new iOS app for Final Surge that is getting rave reviews.

To help promote this we teamed up with Nick Symmonds and are giving away a years supply of Run Gum. To enter to win just head over to FinalSurge.com/rungum and sign up. There are no costs, no obligations. And make sure you head to the Apple App Store and download the new iOS app and leave a review in the app store. So head to finalsurge.com/rungum and enter now to win a free year of run gum.

Welcome to episode 54 of the Final Surge Podcast. Today we welcome Dr. Chris Segler who was a competitive triathlete and is a doctor who specializes in working with endurance athletes. I first found Chris on his Doc On The Run podcast. Chris has an attitude of keeping the athlete going if at all possible while working through an injury and we talk about that and some other practical advice when visiting a doctor. We hope you enjoy this episode and over the next two w, eks we have one of the top triathlete coaches and one of the top distance running coaches around talking training.

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

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How did you get interested in endurance sports?

When did you make the transition to triathlons?

When you decided you wanted to become a doctor, did you always plan on having endurance athletes as the backbone of your practice?

Can you tell our listeners about your Doc on the Run podcast and how it got started?

Someone comes down with on "overuse" injury say shin splints or planters or runners knee, what is biggest mistake doctors and physical therapists who do not specialize in endurance athletes make?

If someone goes and see a doctor and the doctors says your activity is causing pain, so stop doing that activity, what questions should the athlete ask the doctor to make sure this is the best advice?

One thing you talk about a lot is making sure the Dr. is on your team. How do you make sure they are?

When someone has an overuse injury the most common recommendation is RICE. Where do you come down with ice to get rid of inflammation vs. allowing the inflammation to heal you?

It is said that 75-85% of running injuries from poor biomechanics. Is there any truth to that?

How often do lower leg injuries start at the hips?

Everyone is different but if you were talking to a group of 200 runners what are some exercise you would give them to help reduce the risk of injuries?

What exercises would you recommend to get the glutes firing?

How important are running shoes?

What should people be looking for?

Listener question from Nancy on Twitter:

Before becoming a runner she went to Dr. for nerve pain from ball of foot to toes. He said it was a callous. Eventually it went away but she became a runner-5 yrs now. When but uo miles started having nerve pain when breaking in new shoes Then it progressed to hurting with broken in shoes so I put a metatarsal pad in shoes. Saturday I landed on a rock so whole ball of foot is sore today so maybe I'll do contrast baths. I qualified for Boston 6 weeks ago And am training for a fall marathon. Question: in addition to the contrast bath and taping, do you recommend any exercises for the foot?

Final Surge 5 questions in under a minute

Favorite running book? - Iron War Current trainers you are wearing? - Hoka Bondi Favorite race? - Ironman France Favorite recovery meal or recovery drink? - Smoothie loaded Your favorite workout - Mile repeats on the track

Resources: Doc on the run

Brad Beers video's for hips he recommends

My Running Doc on Twitter

We have exciting new news about our new iOS mobile update. If you have any feedback please contact us on Twitter @FinalSurge or send a contact through our support

Welcome to episode 52 of the Final Surge podcast. Today we welcome back Olympian and World silver medalist Nick Symmonds who joined us previously on episode 25. In this episode, we talk about Nick's last race around the oval and his transition from 800m specialist to marathoner. Next week Final Surge has some big news which Nick will be helping us promote, and we'll be giving away a free year's supply of Run Gum during this promotion. Keep an eye on our Facebook Page and our Twitter page for full details.

Last time we talked you announced this was going to be your last season on a track and then you were going to finish off your career with a marathon. So how did your last race go?

How do you think that 800 team that qualified from the US will do at Worlds?

You have done thousands of laps around that oval, knowing these were going to be your final two laps racing, what was going through your mind as you were waiting for the race to start?

It was hot in Sacramento, but considering the heat, the crowds in the stands were not what I am sure was being hoped for. What do you think we need to do to package track differently to get people back into the stands?

Last week I watched the championship race of the Tracktown Summer Series, where you were one of the team managers. I liked the team concept and found it really interesting. I found myself pulling for SF and Portland because of the team managers. What do you think they did successfully that could be used to build off of?

You have things you would like to do, but you also know the leadership in the sport. What do you think is the future of the sport? Where do you think we will be in 10 years?

Are there any groups you think are doing track right? Do you think the Diamond League or any country is doing it well and growing the sport?

One thing I think track can do better is marketing the athletes. Part of that is the athlete doing what they can to build their own fan base. One way you are successful with this is your new Vlog. How did that come about?

Who is helping you with these vlogs? What does the production for them look like?

In episode 25 you told our listeners that you would be doing a marathon, then in your vlog you announced your marathon is going to be the Honolulu Marathon. Why did you choose this race?

Just looking at you, your body has a build of a 800/1500 runner, what are your plans for training, do you plan on trying to drop weight or to see what you can achieve with your current build?

How is your nutrition changing?

One thing you talk about in the vlog is having goals, what will be your goal after a marathon? An ultra?

If you qualify for Boston would you run it?

Your Run Gum business is going well and I am sure it is a full-time job. How are you going to balance your business and training schedule?

How is your marathon training being handled, are you using your coach?

What does a week of training look like right now?

Coming into the US 800, what was your peak mileage?

One of our listeners would like to know an example of workout(s) planned in the peak mileage phase of your marathon cycle?

Run Gum is offering an all expended paid trip to run the Honolulu Marathon with you. Can you tell our listeners about that?

We usually end with the Final Surge round, but if anyone wants to hear your answers they can check out episode 25. I want to do something different here. I want to thank you. As a high school coach, when I ask my kids who their favorite runner is the most popular answer is Nick Symmonds. You have been such a great ambassador for the sport. You have been such a great advocate for the athlete. You have given back so much to the sport and have taken time to talk to and inspire kids and sign autographs. I want to thank you for all you have done for the sport and wish you the best.

Welcome to episode 51 of the Final Surge podcast, today we talk to Eric Christensen who is a Physical Therapist in Arizona. Eric has a Doctorate of Physical Therapy and a degree in Exercise Science. Eric has a new book coming out called Breathe Better. You can get the first two chapters of his book at Chandlerpt.net/breatebetter. In this episode, we talk about breathing and how it could be affecting your running. Next week we will be welcoming back Olympian Nick Symmonds to discuss his marathon training. Don't forget to follow us on Twitter @FinalSurge and leave a review for us on iTunes or Stitcher. Now on to the show.

Dr. Christensen welcome to the Final Surge Podcast, it is great to have you here today.

You are a physical therapist in Chandler Arizona, can you tell our listeners how you got interested in the physical therapy field?

You wrote a book coming out called Breathe Better. How did this book come about?

We all breath, so this may not be something most people think about as a problem. How did you identify this as a problem?

If a recreational runner comes to you, what are some things you identify that make you say this person needs to work on their breathing?

If someone has runner knee or knee pain, how can breathing be a contributing factor to that?

How would you go about training or retraining your breathing?

Now what about something like side stitches, can changing your breathing help this?

A lot of these issues with breathing you mentioned lifestyle. Is this because of the amount of time we spend hunching over our desks and phones?

What can we look for in terms of signs during the day that we are falling into bad habits?

Coaches teach breathing in through your nose out through you amount, is it fully in through the nose or is it a combination?

If someone comes into a physical therapist and are not getting the results they want, how can they use your book to see if maybe a change in breathing could help them?

What about those that may not have an injury, is there something in your book that they could find to just help with performance?

How often does someone need to work on this to make the changes in their breathing?

What percentage of people who come in to see you would you say need to work on their breathing?

Who is your book intended for?

Where can someone find your book?

Resources

ChandlerPT.net/breathbetter Instagram: @Chandler_PT Facebook: Chandler Physical Therapy Twitter: chandler_PT

Welcome to episode 50 of the Final Surge Podcast where today we talk to Derek Rubis. If you are active on Twitter you likely know Derek as DDritzenhein, the hub of running. Derek has a reputation as the #1 running fan around. Derek also has had a unique experience where he has been coached by a different coach each week for the last 3 years. Derek has had well-known coaches such as Ben Rosario and Danny Mackey. Derek is also an honorary member of the Brooks Beast Distance Group.

How did you get started in running?

Some of our listeners are going to know you from Twitter as DDRitzenhein, the Hub of Distance Running if you can give us a little info about how you started getting connected to so many great distance runners and coaches?

You are one of the most active Twitter users I know, you have sent over 330k tweets. So how did this passion that you have now become so strong?

You are an honorary member of the Brooks Beast Pro Distance Running Group and the Melbourne Track Club & brand ambassador for Run Gum. How did these relationships develop?

One of the most interesting things is your training. It appears that you get trained by a different coach/athlete ever week is that correct?

How did this start and who did you first work with on this project?

Who are some of the most memorable that come to mind when you think of all the coaches you have had?

When you switch from one coach to the next how does that work with your training for events?

Are you currently training for any specific races?

How do you blend one week into the next?

You have seen more training from more great coaches than probably just about any distance runner. So what have you learned from this experience?

Are there any common themes you notice between all the successful coaches?

Who has given you the most challenging week yet?

What are some of the most memorable workouts you have done?

Who are you currently being coached with right now?

Do you have any big trips or races planned for this summer?

How many coaches have you had so far?

Final Surge 5 questions in under a minute Favorite running book? - Like Father, Like Son Current trainers you are wearing? - Brooks Launch 3 Favorite race? - 3k steeple Favorite recovery meal or recovery drink? - SOS Rehydrate Your favorite workout - Michigan workout

Connect with Derek

Instagram Twitter

Welcome to episode 49 of the Final Surge Podcast where we welcome the Dr. Jay Dicharry. Jay is the author of a must have book for any coach, Anatomy for Runners. Jay discusses what to look for when looking for a physical therapist, we talk foot strike location, shoes, and some common injuries.

How did you get started in running and endurance athletics when you were a kid?

What are you focusing on right now, are you working mostly in research or are you working with athletes?

When I talk to other coaches and we talk about books, there are two books that I say I could not live without. #1 on that list is Anatomy for Runners. How did this book come about?

There seem to be two types of common types of physical therapists. Type one is, you have a pain, let's shut you down for a week or two while we do therapy and then start with a light jog for a couple days a week. And then there is the second type that says I know you are runner and my goal is to keep you running while you work through this. Do you have any advice on picking a good physical therapist who understands competitive athletes?

Are there any designations or initials after their name that we may want to be looking for? SCS or OCS

I go to a few coaching clinics a year, and when the question comes up how do you keep them healthy, the most common answer is run them on soft surfaces. Where we live, we are on concrete sidewalks for 2 miles before we can get to a dirt canal trail. What does the research show on the difference of different surfaces and injuries?

If you were talking in front of a group of 200 runners and they wanted shoe advice, is there any general advice on what runners could look for as qualities in a good shoe vs poor shoe choice?

Running shoes have been around for decades, and shoe companies are always making technology advancements, and the running injury rate is not getting better. Is there anything coming in shoe technology that could help?

And when it comes to shoes we hear a lot about over pronation. It seems there is an issue with diagnosing everyone as overpronators. What are your thoughts on shoes and pronation?

How do we get this information out to shoe stores?

When it comes to flexibility you mention in your book that all you need is proper range of motion to do the movement you are trying to accomplish, so a swimmer and cyclist and runner would all have different range of motion needs. Is there any benefit of stretching at all for general health and injury prevention?

When it comes to warmups you of course recommend dynamic movement but I know you also don't recommend the most popular movements which are A/B skips. Can you explain why you don't recommend them and what are a few of your favorite exercises pre workout?

You mentioned running is pushing and putting force into the ground, but there are also programs out there that teach you running is falling forward, how do they differ?

Glad you mentioned about landing underneath your body, the best professional distance runners when you watch them in slow motion are slightly ahead of their body, so what are we really looking for here is it foot location, angle of shin at contact or what?

If someone is overstriding I'm guessing you wouldn't tell them to purposely change their foot strike location when they are running, what should runners work on?

When I look at many athletes with lower leg injuries and I film them, what I see with these athletes is what I believe you call toilet bowl of doom in your book. Can you explain this and how to address it?

We see shin splints in our high school and middle school girls, it seems to be way more prevalent on the girl's side, but they get shin splints so often that we joke it is contagious. What are your recommendations?

Runners' knee is another big one, what are the most common issues with runners knee that you see?

What about wearable devices. How are they coming along in helping runners address the things they need to work on?

What about your typical age group runner who probably spends most of their day sitting, what do they need to work on with body positioning?

Are you working on any new books coming out?

Links Are you ready to go minimal video Jay's book Anatomy for Runners Jay's website

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

Welcome to Episode 47 of the Final Surge Podcast. Today we get away from specific training and talk about setting and adjusting running goals with Diana Fitts who has a book called Better Running Goals. Diana is a Boston Qualifier and an author of three books.

Can you tell us how you got your start in running?

I know you are a Boston Marathon qualifier and have also run shorter distances, so what is your preferred distance of choice right now?

I came across you when I found your book, Better Running Goals in which you talk a lot about priorities. Why did you decide to write this book?

You mention that when you started running and training that running became your number one priority. Was that a good thing or an issue in your life?

The one thing you focus on when you are setting goals is your why? Why you run. So could you let us know what your why is and how it has changed over the years?

I know with me the more time I coach the more my passion for sport grows, but I find myself running less and gaining weight while just wanting to run. What are common issues you find in people where people don't make the commitment to the goals they say they want to reach?

How do you find your why, do you have any exercises you recommend?

How do you schedule a week so that you make sure your runs are in place and get done?

In the book, you talk about compromises and different levels of compromises. Can you talk about those?

As priorities change how often or when do you recommend people hit pause and reevaluate their priorities?

What do you do about detours that come up? How do you adjust?

I enjoyed Better Running Goals. Do you have any other books coming up?

Final Surge 5 questions in under a minuteFavorite running book? - Any Matt Fitzgerald mindset book Current trainers you are wearing? - Brooks Ghost Favorite race? - Boston Marathon Favorite recovery meal or recovery drink? - Peanut butter Your favorite workout - Long Tempo Run

Connect with Diana and resources

Website: http://betterthanalive.com/ Free PDF Worksheet: http://betterthanalive.com/run/ Facebook https://www.facebook.com/DianaAFitts

Welcome to episode 45 of the Final Surge podcast where today we talk to Jim Cielencki. Jim won one of the give-a-ways for Nick Willis' Miler Method Bootcamp we had last winter. We talk to Jim about the bootcamp, find out what he learned and how the experience was. Jim also has a unique running story. The Buffalo resident ran every mile of every street in Buffalo while training for a marathon and the event went viral and even ended up as a Ted Talk.

You were one of the winners from the Miler Method giveaway with Olympian Nick Willis we did in episode 26. I want to talk to you about that experience, how it went and what you learned… but first, it turns out you have a pretty interesting running story of your own. Can you tell our listeners How did you get started in running originally?

Tell us about your running Buffalo experience and what that was about?

How hard was the planning to make sure you did routes where you could always be hitting a new street, while not duplicating?

I've seen pictures from the Ted talk you did that show the streets you ran in blue. Was that the Strava heat map that is creating that map?

You are running January 1-May 29th, how much of a factor was the Buffalo weather?

You won the Nick Willis Miler Method contest we did and you got to go through his Miler Bootcamp. What was that process like?

Had you ever really run a full out mile before you did this?

How much time did your mile drop by the end of the bootcamp?

What was the training like, what did you learn from the training you didn't know before?

How often were you doing track/hill workouts?

Having experience with longer races and coming down to mile training was there anything that surprised you about the training?

What was the community like among those doing the bootcamp, how did you all stay connected?

Would you recommend it others?

Final Surge 5 questions in under a minute Favorite running book? - Born to Run Current trainers you are wearing? - Saucony Kinvara Favorite race? - Buffalo Turkey Trot Favorite recovery meal or recovery drink? - Toast with peanut butter and banana Your favorite workout - Compound workouts

Links Episode 26 with Nick Willis. Ted Talk Jim Buffalo Running InstagramWebsite for Buffalo Running