Final Surge Podcast

Welcome to episode 175 of the Final Surge Podcast where today we welcome back Tinman Elite coach Tom Schwartz to the podcast. Tom is working on his doctoral dissertation for exercise science and we talk about that and how you can get involved too. We also catch up with how some of the Tinman team are doing. You can check out Tom's coaching which he uses Final Surge for at Run Fast Coach.

:45 How is everyone holding up?

1:52 You had some guys in Phoenix racing this past weekend, how is the racing going?

3:36 Any more races on the books?

5:00 How has Sam been doing, haven't seen much of him recently?

5:57 Talk to us about your dissertation

10:59 In that example during that 20% are you giving that 48 more speed work?

12:29 Shouldn't the slower one be working on speed more?

13:39 When you are looking at those online calculators about projected race times are they accurate or would they be more accurate with two data points?

17:17 Two kids both ran cross, but one ran over the winter and one did soccer, does this test show you what you need if one wasn't properly trained in the aerobic base for the last few months?

21:21 I have heard of this test with 300/600 would that show you the same thing?

22:33 Where are you at with the dissertation?

24:23 What are you looking for as far as test subjects?

26:46 You mentioned they will run the 1600 and 400 time trial, after that is there further testing, or is that it?

28:43 How many more individuals are you looking for?

Resources Website Email Tom Tom on Instagram

Final Surge Final Surge Instagram Final Surge Twitter Final Surge Facebook Final Surge Website

Welcome to episode 174 of the Final Surge Podcast where today we welcome professional runner Christine Thorn to the program. Four years ago Christine was playing basketball on a scholarship in college. Last year she ran 11th in the Steeplechase at the US National Championships. We talk to Christine about the path she took to get here, the coaching she is involved with, and what she hopes for next year on the track.

1:09 How did you get into running?

4:15 You ran with your high school team in Junior High right?

5:00 Did you run in high school?

5:54 Did you run on the side on college or no just basketball?

6:39 What gave you the thought that you could compete at the D2 level after your basketball career?

7:32 In college you sound like you were reluctant to try the steeple?

11:15 How did you feel coming back to run the 1500 finals after?

12:00 Did you consider yourself more of a cross or track runner?

13:03 When did you think you could compete post-collegiate?

14:58 Was it your college coach that convinced you to keep doing this?

15:29 How did you meet up with coach Jeff Boele?

17:16 15th in the country in D2 is good, but that is a long ways away from someone who will run in the Olympic Trials. How was it mentally getting here?

19:10 Since Corona hit have you done any racing?

20:28 If I remember Jeff's training correctly he does a lot on speed development and sprinting?

21:54 What do the wicket workouts look like?

22:57 Are there any cues in your head you use?

24:00 Have you been staying healthy during the shutdown?

24:35 Is there anything on the calendar?

25:18 You are working on Hammer and Axe, how did that happen?

27:00 We absolutely need more women coaches, who have been your influences?

29:27 Who is your target audience?

31:13 Are you involved in the Hammer and Axe Turkey Trot?

Resources Coaching Page Instagram Turkey Trot

Final Surge Final Surge Instagram Final Surge Twitter Final Surge Facebook Final Surge Website

Welcome to episode 173 of the Final Surge Podcast where we welcome back Tinman Elite athlete Drew Hunter to the program. Drew has been busy this year helping to launch the Hammer and Axe Training site and is currently working on a virtual turkey-trot that has some amazing prizes.

:50 How are you and the team doing?

1:24 What is coming up for races?

2:08 Everyone on the team staying healthy?

2:44 You have had a busy year, want to talk about the new coaching program?

4:25 What is someone getting in the Turkey Trot package?

6:44 XEndurance is around a lot more, what is your relationship with them?

8:37 You get a training plan with this turkey trot right?

10:11 So is each plan designed by someone or is it a collaboration?

11:17 How will this work for someone who this is their first virtual race?

12:56 What type of workouts do you have in your plan?

14:58 They can use this plan on their next 5k race too right?

16:20 Talk some about the Hammer and Axe Training programs

18:29 What is your communications like with the athletes you work with?

20:00 What types of athletes are you working with?

22:34 What is on the road map for the next year?

Resources Hammer and Axe Training Virtual Turkey Trot X-Endurance Tinman Elite on Instagram

Welcome to episode 172 of the Final Surge Podcast where today we welcome coach Mike Hickey. Mike has coached everything from high school runners to professionals like Alexa Efraimson. We talk to Mike about his journey in coaching, his philosophy of the Oregon System and how he trains youth runners.

1:15 How did you get started in running?

6:45 What about those relationships lead you into getting into coaching?

8:34 What was your first coaching job?

10:35 How did your career develop until you met Alexa?

14:04 For a coach hearing she is running 41 seconds for 300 is that like a fast 800 for her?

16:34 You have coached high school before and you have seen those who don't have the natural ability but are willing to work, how do you develop them?

22:20 They are not the most athletic, how do you get them to move better?

26:36 Do you use the Oregon System for your training?

31:00 With the Oregon System layout a week or two

59:40 You said those early years you were developing speed, should we be doing sprinting?

1:05:00 How is Alexa doing?

Resources Coach to Coach on Runner's Space

Welcome to episode 171 of the Final Surge Podcast where today we welcome back NAZ Elite coach Ben Rosario. A lot has happened with Ben and his team since we last caught up including a new deal between Hoka and NAZ, a couple of new signings of athletes and he has announced the Marathon Project. The Marathon Project is an elite marathon that will be run in December in Chandler Arizona. We get some information on how that came together.

1:15 How is the team dealing with the pandemic?

4:38 What struggles have you encountered?

6:25 Recently you added a couple of new runners, want to tell us about Julia Kohnen

11:28 And you added Tyler Day?

18:15 You are putting on an Elite Marathon in Chandler Arizona?

24:10 Will fans be allowed?

24:49 What type of protocols are in place for Covid-19?

26:06 You have 50 women and 50 men, how did the selection process work?

28:50 Elite athletes are not used to having to pay to enter a race, but this is different right?

32:10 You have renewed your contract with HOKA, it sounds like they are stepping up and supporting runners in a big way.

37:05 Want to talk about the assistant coach search?

Resources NAZ Website NAZ Running Logs The Marathon Project Ben on Twitter NAZ on Twitter

Welcome to episode 170 of the Final Surge Podcast where today we welcome triathlete and Ironman Triathlon coach Dora Kemecsei to the podcast. The Corona pandemic has taken a toll on the triathlon scene this year, but things are starting to show a sign of opening back up with the first Ironman race going off this past month. We look at what the future holds for the sport and where we go from here.

1:00 How did you get started in triathlons?

4:00 Did you have any biking background before you did your first traithlon?

4:42 How long of a training period did you give yourself before your first Ironman?

5:21 Did you find out during that first one that the biking was the biggest challenge?

6:05 How many Ironman races have you done and when did that lead to coaching?

6:38 How did you go about getting those first clients?

7:20 The last 8 months have probably been a challenge? How has it impacted you?

9:09 What type of advice do you have for someone who keeps getting races canceled?

11:00 What is the state of the racing world in Europe?

12:05 Was everyone excited to finally be racing again?

13:34 Were the transition areas set up differently?

14:18 Do you think having a successful event will help get other events going again?

15:59 You are an Ironman Coach, what type of athletes do you work with?

17:17 If someone is a beginner what would a training plan cycle look like for them to get ready for that first event?

18:18 If you have a runner looking to make the transition what would a week look like?

19:06 Are you focusing on one thing a day or do you mix up your days among the disciplines?

19:53 For a runner starting, how much do you recommend a coach to work on form for swimming?

Resources Dora's Training Plans Dora on Instagram Dora's website

Welcome to episode 169 of the Final Surge Podcast. Today we welcome Olympic swimmer Scott Dickens to the podcast. Scott joins us to talk about FORM, a revolutionary swimming goggle that gives you real-time metrics. Last week Final Surge announced we are now syncing with FORM so we invited Scott on to discuss what FORM is and how it can help you. Through the end of the month, FORM is giving Final Surge listeners a $30 off coupon. Head over to FormSwim.com and enter FINALSURGE30 at checkout to save $30.

1:00 How did you get started in swimming?

1:57 When were you in the Olympics

3:19 What events did you swim?

3:40 You now work with FORM, can you tell us what FORM is?

4:40 What are the different metrics you are able to see?

5:29 Can you set the metrics you want to see?

6:15 How can it pick up heart-rate?

7:17 How does the distance work in a pool?

8:30 It would seem like the metics could be a distraction?

9:55 How do you start and stop it?

11:00 If you have a minute between reps you don't need to hit start and stop?

11:53 How is the battery and how quickly will it charge if you forget to charge it?

13:13 What advice do you have to triathletes on using FORM?

14:55 Have you measured how accurate this is in open water for distance?

16:02 How has the integration with Final Surge gone?

Resources FORM on Instagram #Swimwithform FormSwim.com Promo code FINALSURGE30 Scott on Instagram

Welcome to episode 168 of the Final Surge Podcast where we welcome former Olympian and now the coach at NYRR Roberto Mandje to the show. Roberto talks about how the pandemic is affecting the NYRR and the plan for the 2020 NYC Marathon to be a virtual race. We also talk about the NYRR Coaching Lab where you can get training from their coaches to help you have a successful marathon. Roberto shares a lot of valuable information in this episode.

:54 How you got started in running?

2:22 You ran in the 1500 in the 2004 Olympics?

3:18 What was that Olympic experience like for you representing a smaller country?

5:06 As a former Olympian what were your thoughts after the Olympics were canceled for this year?

6:50 What was your career like from 2004 to the time you joined NYRR

9:42 Could you give us some info besides the NYRR what else are you doing in the community?

11:07 If you are having 60 events throughout the year you guys are very active, so when the shut down happened what was that like to you?

13:02 Explain what is involved with a virtual race for the participant

15:30 Are you seeing people who run the actual course that was intended?

16:40 Can you tell us what the NYRR Coaching Lab is?

18:05 How many different training plans are there for the marathon?

19:00 What are the differences between the 3 plans?

19:55 What will they get with this training plan?

20:38 How do the Zoom calls work?

21:52 What type of topics are covered?

23:00 You have processionals participating in the virtual right?

23:38 What type of interest is there for the mid-packers?

25:00 Where can people register for it?

26:48 Is this the same medal that would have been given out or are they different?

28:58 Have you seen a runner boom from the pandemic?

Resources @NYRR https://www.instagram.com/nyrr/

https://www.nyrr.org/

@robertomandje https://www.instagram.com/robertomandje/

Welcome to episode 167 of the Final Surge podcast. Today we welcome back former professional runner turned coach Luke Humphrey. Luke joins us to talk about the last few months of life with Covid for a running coach. We also talk about his new series that will be starting this month that is a 13-week program with training programs, structured workouts, and group meetings for two virtual 5k's. You can head on over to FinalSurgeRacing.com to sign up.

1:15 What have you been doing since everything in the running world has been shut down?

3:53 You have a large coaching business, for them what has it been like to continue with no end in sight?

6:15 Did you find most people set goals to go shorter and faster?

7:08 Have you found your athletes are into the virtual races?

8:05 So did many use this time as a huge base building period?

8:59 Can you imagine that we may not have a spring marathon season?

10:21 Going forward you set up the 2020 5k series, what is that about?

13:35 What is included besides the races?

15:13 What is a structured workout?

16:56 Talk a little more about the weekly webinars

18:55 How long are the training plans leading up to the races?

19:32 Who are the plans geared at?

20:30 Can you give us an example of what a trianing week may look like?

22:05 Are the fast workouts track workouts?

22:37 Will communications be through the Facebook group for the most part?

23:33 How does someone know which plan is best for them?

26:07 What are the long runs like?

27:20 Will long time marathon clients recognize these workouts?

Resources 2020 5k Series Luke Humphrey Website Luke on Facebook Luke Training Plans Luke Humphrey on Youtube

Welcome to episode 166 of the Final Surge Podcast. Today we welcome back Olympian Kim Conley to the show. We catch up with Kim and talk about how she is handling this long period between race and what advice she has for staying motivated.

:45 Where are you with your training?

1:09 When is the last time you raced?

1:29 When is the last time you went this long without a race?

2:30 Do you have anything on the books as a potential?

3:36 Have you decided between the 5k and 10k?

4:20 Back in March when this all broke could you imagine we would be where we are?

5:23 What have you been doing with training since March?

6:19 What are you doing on the track?

7:39 What about the mental side of this?

8:59 What type of encouragement do you have for these high school and college kids losing seasons?

10:05 Have you been doing anything different to take your mind off things?

11:24 Do you feel like you're in really good shape right now?

12:15 Anything different in the training you have been doing?

13:15 If you come out and pop a big-time do you think things will change going forward with training?

14:30 Have you had a training partner?

14:55 You dabbled with the marathon briefly, after the Olympic Trials do you still plan on testing the marathon again in the future?

16:50 With the big base do you feel you could jump in a marathon right now?

17:37 Walk us through a week

18:47 For the average runner who doesn't have a race on the calendar how do you motivate them to keep going?

Resources Kim on Instagram Kim On Twitter KimConley.com