Final Surge Podcast

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 126: In 2012 Bernie Montoya won the high school Dream Mile in a time of 4:01 and became the top recruit in the country. He decided to stay home and go to ASU. Whatever happened to Bernie? Well in college he was diagnosed with a heart condition and then had a series of injuries. Hope you enjoy this great story of overcoming adversity.

:50 There are going to be some that don't follow the high school running scene too closely, you were the top recruit in America in 2013 and I want to get into the story of where you are now and what you have gone through. First take us back to when you were younger, back to when you were a football player and how you ended up in running

3:25 You ran your first race ever it was the Footlocker West Qualifier?

5:45 It is the summer right now and some kids are thinking about what they want to do their first year in high school What advice do you have for an HS freshman who is just starting their first summer of training?

7:22 When you were getting ready for your first track season did you push yourself to run with the better runners or did you hold back some?

8:39 Over your career what type of ancillary work or non-running work did you do that you would recommend to a serious high school runner?

10:00 Did you hit the weight room in high school?

10:43 Did you do many 2-a-day running sessions in high school?

12:06 All around the country there are kids getting ready to run their junior and senior years who are going to be aiming for that sub 4:10 mile or sub 4:50 mile for female. For that athlete that was a star like you, what advice do you have as far as getting finishing the career and the college decision-making process?

14:58 What was the most memorable or favorite race you had in high school?

16:40 One of the things that I always heard about you was how everyone liked you. You didn't act like a star athlete that was different than anyone else, you respected your competitors and you were friends with them. Was this something you did consciously?

18:50 Let's move to the next part of your career. You had to make a decision on where to go to college. Oregon, Colorado, all the big teams were recruiting you, how did you make your decision?

21:26 You get to college and you are an immediate impact for ASU, you have a lot of success as a freshman, how do you feel your freshman year went, how was the transition from high school to college?

22:55 Your whole story changes in 2015, talk about the heart condition

27:21 What was it like being forced to take that time off?

29:45 How hard was the comeback after six months off?

31:24 How long did it take to get back?

33:15 What is your best advice coming back from a long downtime?

35:19 What are you working on now?

36:50 What does the future hold for you in terms of running?

38:39 You can look back at your career with this time off, who can you point to that really helped you as an athlete and as a person?

40:48 I notice the passion you talk about your high school coach with, you think you will ever take that road?

Final Surge 5 questions in under a minute

Favorite endurance/running book? - Pre Current trainers you are wearing? - Adidas Favorite race? - Twilight Favorite recovery meal or recovery drink? - Pizza and a Coke Your favorite workout - 12x400

Where can people follow you online? Instagram 2_bernie

Episode 125: Polar has been a leader in heart rate technology for several decades now. One of the largest GPS watch brands on the market, we are pleased to announce we now import from Polar directly into Final Surge. Tom Fowler is the president of Polar, a former professional triathlete Tom discusses workouts with Mark Allen, a horrifying accident he had and we do talk about some new things Polar is doing like Power on the watch with no third device.

:55 Who is Tom Fowler, what was his business background before he started working with Polar as President

2:25 With all those athletic business connections, what is your athletic background?

4:31 You mentioned you raced against Mark Allen, what was it like in the 80's racing on the triathlon circuit?

8:10 What was the most memorable sessions with Mark Allen?

13:00 Story about Scott and Allen competing in the pool on workout days

15:25 If they were doing it without technology, then do you really need technology?

19:49 Heart rate, distance, and pace, power. How much are you adding in power and what are your thoughts on it?

23:55 I saw Polar is tracking power to the watch itself with Vantage V, how does that work?

27:18 Have you taken the Stryd and Vantage on a run and compare the results?

29:50 What other metrics will your power measure?

31:20 What else does Polar have coming out?

34:17 How is heart rate accuracy between wrist and chest strap?

37:30 Great story about an injury that almost ended his athletic career

Polar On Facebook https://www.facebook.com/PolarGlobal/

Twitter https://twitter.com/PolarGlobal?lang=en

Instagram https://instagram.com/PolarGlobal

Tom on Instagram https://www.instagram.com/tom1fowler1/

Polar Vantage V Video: https://www.youtube.com/watch?time_continue=12&v=0ndpqbDFUM8

Episode 124: We welcome back Olympian Kim Conley to the Final Surge Podcast. Kim has had a rough time with injuries since she last joined us before her marathon debut. She is back on the track now and we discuss what her plans are for the 2020 Olympic year.

:40 Last time we had you on we were talking about you doing your first marathon. With the Olympics in 2020 just a year away, what are your plans?

1:55 What type of injuries did you go through?

2:20 How long will you be at altitude training?

2:32 What are you going to be focussing on in the immediate future?

3:09 In 2016 you went after both the 10k and the 5k, will that be the plan again?

4:04 You recently raced at Payton Jordan and I want to read an Instagram post you did right after the race. " I spent some time pulling the field along last night in the 5000m, but my indecisiveness to push the pace from the front also reminded me that I have additional elements to address as I rediscover my racing identity." What do you mean by this?

5:54 Do you think the reason was gameplan or because of the time you missed that you didn't finish like you wanted?

6:35 Are you making progress towards getting your competitive edge back?

7:17 How often are you getting up to altitude for training?

7:35 A lot of everyday runners go through injury issues too, what advice do you have to them for coming back from an injury?

8:55 How long did it feel like it took for your fitness to come back?

9:53 How hard is it mentally to come back and know you are not where you used to be?

10:52 Do you have a group you are training with?

11:17 What do you think of the new Olympic standards in place?

12:12 Has it changed your training at all?

13:00 What would you like to see as a selection process for the US?

14:25 How is your training changed coming back from injury?

15:06 What different rehab/prehab exercises are you doing?

15:25 Tell us about the new book about you called The Underdog

16:27 How involved in the process have you been?

Resources Episode 28 with Kim Conley from 2016 Kim on Twitter Kim on Instagram Kim Website

Episode 123: Joey Berriatua is one of the up and coming young guns of the Tinman Elite Group. Joey has an interesting story. Joey is the son of a former baseball player who got a pretty late start in the track and field world. Joey has been an underdog since he started and has defied the odds to go on and become a member of one of the hottest teams around. We talk about his road to where he is today and what it is like being part of the Tinman group.

:45 Story about impact of Tinman group and youth

1:45 How has the experience of being part of Tinman been?

3:25 How you got into running

6:07 Do you remember what your time was in 8th grade? Didn't break 5 until 11th grade

7:10 What was your progression like in cross country when you didn't run track in high school?

10:44 When you were a Junior and made the decision to quit baseball and run track how did your dad react to that?

13:04 How did the first year of track your junior year go?

13:54 What was your training like going into your junior track season?

15:05 When you went 4:23 as a junior did any colleges start showing interest?

17:20 What was the biggest change between running in high school and running in college?

18:45 Did you think of yourself as a cross country runner who did track to stay in shape or the other way around?

19:53 When you were at Santa Clara talk about your involvement in the basketball games

22:30 How did you end up making the connection to the Tinman team post-college?

25:32 What event are you going to be focusing on?

26:25 Do you think Steeple is one of those events that gets neglected that kids could focus on and gain attention?

28:07 How hard was the hurdling part to learn for you?

29:00 When did you start with Tinman and how is the training going?

31:00 What has been the hardest part to adapt to since moving to Boulder and joining Tinman?

32:33 You are posting runs often on Instagram, how many guys are in the group now?

34:25 What is something you have learned you can share with young high school runners to help them?

Final Surge round, 5 questions in under a minute

Favorite endurance/running book? - The Perfect Mile Current trainers you are wearing? - Addidas Solar Boost Favorite race? – Steeple Favorite recovery meal or recovery drink? – Oatmeal with peanut butter, banana and strawberries Your favorite workout – Long Run

Online Joey on Twitter Joey on Instagram

Episode 122: Jason Fitzgerald joins us again to talk about strength training, the differences between lifting for endurance and speed and the importance of the glutes. We also talk about how he would periodize a strength program.

1:02 Strength running podcast - We discuss his new podcast

1:47 Why strength training is not cross training. It is part of what we need to do.

3:25 Distance runners want to be light and fast, so what concerns are there with getting into the weight room.

6:05 When should a runner lift, workout day, recovery day or does it not matter?

8:00 If working out on your workout day do you recommend after or before your run?

9:28 What is the difference between lifting for endurance or lifting for speed?

11:18 I hear Meb talking about trap bar deadlift a lot, what are you incorporating as part of your weight routine?

13:55 How many days a week should endurance runners be hitting the weight room?

14:56 We tend to think of ourselves as runners instead of thinking of ourselves as athletes

16:56 Another thing you have been talking about recently is glute strength. A common thing we hear is 'glutes not firing' want to talk about how glutes play a big role in in our running form, mechanics, and injuries?

20:04 We are coming to the end of the spring marathon season, we have seen a great Boston race, London, and now it is time for many to start thinking about their fall marathons. I know you work with a lot of marathon runners, how much strength work do you have your marathon runners do?

23:06 When you coach a marathon runner where do you start with incorporating strength training?

Resources Jason Fitzgerald on Episode 7 Video on lifting weightsVideo on Glutes Jason on Twitter Jason on Instagram Jason's Blog

Welcome to Episode 121 of the Final Surge podcast where we welcome veteran World Duathlon finalist Kerry Camberg to the program. Right after we recorded the podcast Kerry qualified again for the World Championship. Kerry was a late bloomer to endurance athletics and talks about how it is never too late to set big goals and chase them.

1:25 Unique story on how she got involved in running in high school after getting injured as a gymnast.

2:41 After high school, took a lot of time off and didn't get back into athletics until several years later.

3:15 Got involved in triathlons, realized she was decent on run and bike, but not swim so moved to duathlons.

4:05 Ran in college, but not until she was in her 40's. Qualified for Nationals in Cross. Finished 7th at nationals.

5:47 Many thought she was the coach because she was old enough to be the parent of her teammates.

6:30 This all lead to duathlon, biking and running and Kerry explains the difference in events with duathlons.

7:30 We see all the time road races and triathlons, how often are there duathlons?

8:16 Kerry talks about participating in Nationals and then qualifying for Worlds and talks about what it was like qualifying for the World Championships.

9:45 Making the move to duathlons and identifying what your strengths are and focusing on them.

11:10 What does a typical training week look like for a duathlete? Run/bike mix and getting out for a run after a long bike ride.

12:10 What is your milage mixture between running and biking?

12:40 How hard is it on your legs to go between biking to run.

13:20 Using the Kicker to help train on the bike.

14:07 Give us an example of what a harder workout may look like.

14:38 What advice do you have for someone who may be getting started later in life like in their 40's? It is never too late to get involved and be competitive.

15:44 When someone decided they want to start getting competitive what advice do you have on setting goals.

16:36 Frist triathlon was a mountain bike race, and she had no idea what a mountain bike was. All training had been on roads.

Resources

Kerry on Twitter Kerry on Instagram

Episode 120: Neely Spence Gracey has been on the podcast several times, but we have not caught up with her since she had her baby Athen's. In this episode, we talk about what it was like having to take so much time off, what the comeback process has been like and we talk about her future goals including the 2020 Olympics Marathon.

1:00 What has been going on

• Athen's born
• Chases dog in the walker
• Leaving for training runs hard

2:23 You ran for over a decade without time off, what was it like shutting it down

• Been running from 8th grade
• 15 years never had more than a couple weeks off
• Ran for a while but got pain early on
• Thought would run a lot longer
• Went through an identity crisis
• Decided to mentally take a downtime
• Once accepted it was in a better place

6:47 When did you know it was time to start training again

• 6-week post appointment asked OB if could go for a run and they said yes
• Did 10x run one minute and walk one minute
• Every other day for a month would increase it a little
• Took a month before made a 4-mile run
• Was no information out there on how to come back
• Core was shot had to rebuild

10:32 You do a lot of core and strength exercises, how much did you focus on that

• 6-week core program
• Have a certain routine needed to do
• Did it 4 days a week and each week was different

14:20 When you started running was there any separation issues or did you run with a stroller?

• Husband ran with me pushing the stroller
• Athen's was not happy being left with others
• Early runs without him were difficult

18:54 Been back running seven months

• Been long road back
• Way behind expectations, been longer than thought it would be
• Had taken 6 months off
• Shin splints which never had before
• Miles are behind where hoped to be
• At 50-55 miles a week, half of normal
• Cross training 3-5 hours a week

20:32 How did you work through the shin splints?

• Weight was a little higher than normal
• Not as efficient stride as used to
• Ran on more roads and sidewalks
• Calf muscles got really tight
• A lot of stretching, dry needling, massages, cupping
• Ice massages
• Once stopped flaring up so much added in strength work
• Did a lot of hard workouts on the bike for a while

24:46 Do you have a target race plan?

• No goal race yet
• Starting to talk about it
• Most likely will do a fall marathon
• With new Olympic standards puts pressure on running a marathon

27:40 With new qualification standards do you choose races differently?

• Need to go for a faster time on a fast course
• Weather also plays a factor

28:53 What are your thoughts on Olympic Standards?

• Disappointed how it will impact smaller countries
• Taking field from over 200 to about 80 is a big cut
• It is an original Olympic event
• Could have been a middle ground that wasn't so drastic
• But they are the rules so we will live with it and control what we can

30:57 Where are you at with your training and workouts a week now?

• Now doing 2 workouts and a long run a week
• Been doing that for about 6 weeks now
• 12x400 workout and then 6 weeks later was doing 20x400 faster at altitude
• Can see big improvements in progression runs

37:00 Boston Marathon is next week any predictions?

• Excited about American Women
• Many Boulder women I have been running with and they are ready

39:30 Are you still coaching?

• Yes have 22 athletes running Boston next week
• Added a coach to the team
• Stayed connected to running while couldn't run
• Work with some mother runners on the comeback

Resources

Runner's World Coming Back After Pregnancy

RecoreFitness.com 6-week program

Neely Coaching

Neely on Instagram

Neely on Twitter

[email protected]

Episode 119: Megan Ping joins us to talk about the summer camp the Ping family does with Coach Tom Tinman Schwartz over the summer called the Project Gold Running Camp. We discuss the camp, what the kids can expect and catch up with how Grace Ping did recently at the World Cross Country Championships U20 event.

:35 Background - Competetive runner in high school and college and then in marathons. Started running in 7th grade in Minnesota.

1:50 Chiropractor, do you work with mostly athletes?

2:49 How did the camp come about?

5:51 You mentioned this started out as a group of girls, is this still just girls or are there boys now too?

4:43 Are most of the kids from Minnesota?

5:40 How big has it become?

6:00 How did Tom Schwartz get involved?

7:12 What can someone attending expect

8:55 On a typical day how much time is spent in a classroom learning

10:25 You talk a lot about meeting your goals, is there any sessions on setting goals?

13:28 Both your daughters Lauren and Grace will be there?

13:10 Grace just ran World Cross how did that go?

14:22 Is this camp mostly for elite high school runners?

16:25 One part you stress is nutrition and sleep, can you talk about how important that is?

18:55 - More info

[email protected] Project Gold Running Facebook

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