Final Surge Podcast

Episode 117: Ben Rosario joins us to talk about the recent changes in track and field. We discuss what it may mean for the Diamond League meets to drop the 5k and how the IAAF changing the Olympic qualifications standards will impact the USA and other countries.

1:25 Diamond League dropped the 5k, why do you think they dropped it

• TV
• Live experience for fans
• Shorten meets
• Cutting to 90 minutes

2:42 Do you agree with the change?

• Willing to watch meets and see what it is like
• Can still see them in the 3k
• Has been 3k/5k so mix of both
• Can still host them, just not part of Diamond League points

4:15 Hard to imagine not having that historic race anymore

• The counter-argument is could be more exciting 3k than 5k
• 3k usually has more people involved in the finish
• We will still see 5k races in other meets, DL not the only meets
• Chance for distance industry to get creative

6:30 You don't think this a move to eliminate the long-distance races off the track?

• Think it is more about TV
• Could see 10k maybe being eliminated but may be replaced with a road race

8:30 5k is so relatable to people who do it on the weekend

• Relatability is even more road racing
• The casual fan doesn't run on track after high school
• Road and track are almost completely different sports

10:10 IAAF changed qualifying standards for Olympics

• Biggest change is a 2 tier system Time Standard and Rankings
• New times are harder to achieve
• Rankings system accrue points based on races through year
• Some races are ranked higher and get more points
• Better geographic representation into the Olympics with region points

13:20 Top 3 American not necessarily going to the Olympics under the system

• For international athletes, this system may be better
• Consistent and run and gain points can give you another way in
• The biggest problem is we found out way too late
• Problem is with the US, puts us in a bind
• USATF is struggling with what to do with Trials now
• US still have not decided how to name their team

18:15 Problems with how this will work with Marathon

• If come in 4th and person in 3rd were to beat them but don't have the auto standard, a person getting 4th could not feel good about being named
• USATF has to figure out what their system will be now

21:35 Gave exceptions for World Major but not for US Marathon Trial?

• They made national championships one thing and weighed area championships higher
• From US point of view may not make sense, but for the outside US may make sense

24:15 Could the focus on World Majors backfire on athletes with appearance fees?

• Don't think the people who make those decisions would do that

25:09 What else is going on with NAZ Elite

Resources NAZ Website NAZ Training Plans Ben on Twitter

Mark Allen was our guest as we discussed his career highlights and his coaching that he is now excelling at.

Laura Norris is a running coach and a running blogger. Laura is always putting out great content on her website This Runner's Recipes.

:49 Where did your love for blogging start?

3:33 How many posts have you put out in the last five years?

3:54 Did you do any sports in high school?

4:45 How did you make the transition into running in college?

6:02 Do you remember when you decided to do that first race?

7:15 You have qualified for Boston a few times correct?

8:35 How did you break your foot?

9:55 When you started running and qualifying for Boston were you always self-coached?

11:00 Which coahing certification did you get?

11:48 When did you make the transition into coaching other athletes?

12:46 What is the avatar of what your client looks like?

14:04 You write a lot about women's issues, what issues do women runners need to be aware of?

16:09 What are some examples of the hip strength and mobility

17:20 How often are you recommending strength training

18:08 Are the athletes you work with in person or on the internet?

18:50 Do you give set paces or how do you prescribe effort level?

20:17 What events do you coach?

Final Surge 5 questions in under a minute

Favorite endurance/running book? - Run Faster and Roar Current trainers you are wearing? - Saucony Freedom and Kinvara Favorite race? - CIM Favorite recovery meal or recovery drink? - Oatmeal with peanut butter and fruit Your favorite workout - 2-mile repeats

Resources

Website www.thisrunnersrecipes.comFacebook https://www.facebook.com/thisrunnersrecipes/ Twitter @thisrunrecipes Instagram @thisrunnersrecipes

E-Sports is taking off around the globe, and one of the big players in the physical game aspect is CVRcade. Many cyclists can now make more money riding in E-Sport tournaments than they can on the roads. In this episode talk to Frank Garcia and find out what exactly the experience is like.

:45 What exactly is E-Sports

1:20 What exactly is CVRcade?

1:58 What is your background as a cyclist?

2:44 What was it that made you think cycling e-sports had a future?

3:53 What equipment does someone need to get started?

4:47 If you are physically on a bike how does a controller play into the game?

5:10 So what does this look like when you are on a bike, is there a screen in front of you?

5:42 So is this a situation where I am playing against a computer or am I playing against other people I join?

6:20 If racing against other people do I set this up with friends before or just find a group?

6:53 Are these well-known courses you race on or are they general computer generated courses?

7:33 You can build off-road courses as well as on road?

8:40 Can you tell me how this would work if I was on a bike on a mountain bike course with the keyboard?

11:08 What is the experience like if I fall, how do I experience that on the trainer?

12:32 What if I am riding in a group and someone next to me comes into me, what happens to me?

13:47 Tell us about your tournaments you have

14:39 How many people are in the big tournaments?

14:52 How do you qualify for the tournaments?

15:32 How do the 8-week league works to qualify for the tournaments?

16:55 Where do the broadcasts happen?

17:15 You said $100k up for grabs? That is real money.

18:53 Are you finding with these large purses you are getting some professional road athletes into these tournaments?

20:08 When is the next big tournament at?

Resources

CVRcade Website CVCWorldCup CVCcade on Facebook CVRcade on Instagram CVRcade on Twitter

We are now almost eight weeks through the new year. Where are you with your goals and New Year resolutions? Coach Denny Krahe of Diz Runs Podcast recently asked his Facebook group that question. We talk about what they said what you can do now to get back on track if you are off track.

:50 We catch up on Diz's podcast Diz Runs where he is almost at 700 episodes. He has been consistent for years now.

2:04 You posted an interesting column on goals. We are nearly two months into the year, do you find most of the runners you coach set new year's goals? - Many do, many are working on goal races already coming into the new year. Many will have new years resolution goals on top of their next race goal.

3:55 All of us who belong to a gym see how the attendance has already died off for this year. You asked your Facebook group how their goals were coming, what was the answer? - We asked for feedback a week ago where people are at. Some people are on track, some are behind, some are just a little behind because of the polar vortex which devastated much of the country the last month.

5:55 What were the reasons people were behind? - Some were weather, some were little injuries and was surprised by the number of people who forgot what goals they had set seven weeks ago. How can you be successful if you forget what your goals even are?

7:24 Is this a reminder of you as a coach that you need to find ways to keep their goals in front of them better? - Yes some find a way to find a metric and measure it so they can keep it in front of them. One athlete created a wallpaper on phone with goals to remind her of what they are.

9:59 You have an athlete that forgot about their goals, what advice do you have for them going forward? - Depends on how big of a hole they have dug for themselves. Need to decide if still attainable. Do you need to tweak the goal, you don't need to be married to it.

15:40 Do you like your clients to use big hairy audacious goals or do you like smaller more achievable goals? - I like a mixture of both. I love big goals, but you need wins along the way. You are not going to knock off 1:20 off your marathon time to qualify for Boston, but if you set that as your goal and set goals along the way.

17:54 How often do you work with your clients on breaking those goals down from a long term year go to month to week to what you need to be doing today? - Specificity is good, but not every day will be a win. We want to look at trend lines over a longer period of time moving things forward.

20:56 Someone is out on their run right now, and they realize they have forgot about their goals. They go ahead and look at them and evaluate, what advice do you have to stick with it this time? - Get a sticky note and put them where you can see them. Always be reminded of what those goals are. Put things in place that make it easier to get things done.

25:28

Resources Diz article on goals DizRuns.com DizRuns on Twitter

Lisa Pozzoni is not out to coach elite-level runners, Lisa loves coaching new runners and helping them find join in running and finishing things they may have thought were impossible.

:40 How is your typical coaching client different

2:01 How did you get started in running?

3:06 How did you get introduced to Chi Running?

4:55 You say you coach back of the pack runners, paint us an avatar of your typical clients

6:15 You have very active on Instagram and many of your photos are of groups and people having fun, how does that play a role?

7:23 Most of the runners you coach are new runners?

7:55 Most new runners don't think they need a coach

9:40 You do a lot of 'group selfies' so how often are your client's people you meet in person vs online coaching?

10:25 How are you using Final Surge?

11:25 In what way are these new runners usually finding you?

12:14 With a new runner what are your first steps in working with them?

13:31 What do your training programs look like?

14:23 Are you doing a large amount of ultra training as part of your coaching business?

15:38 How was the transition for you moving up to ultra distances?

16:46 What is the 212k Challenge?

18:03 How often do you work with them in person?

18:24 What advice do you have for a newer runner if they are wondering if they need a coach or not?

19:21 What advice do you have for people who may be back of pack runners with not getting discouraged?

21:20 Free e-book gift for new runners

22:00

Final Surge 5 questions in under a minute

Favorite endurance/running book? - Born to Run Current trainers you are wearing? - Altra Favorite race? - Monument Valley 50k Favorite recovery meal or recovery drink? - Craft Beer Your favorite workout - Long runs on trail

http://www.therunninguniversity.com/

https://www.facebook.com/TheRunningUniversity/

https://www.instagram.com/therunninguniversity/

Meg Mackenzie is an elite trail runner and all-around mountain athlete. She has spent the better part of the last 5 years racing around the world. She is passionate about the psychological side of training and racing and has used her own experience to guide her unique approach to coaching athletes.

James Montgomery is a passionate runner and all-around movement geek. He is passionate about endurance sport, athletic programming and strength, and conditioning. He has spent the better part of the last 15 years running and biking on the trails around Cape Town and has learned through trial and error how to build an athletic base, minimize injury risk and maximize athletic potential.

Movement

1:00 Background of Meg and James both from South Africa

2:37 How did you get started with coaching and The Running Project?

5:42 What is your general coaching philosophy?

8:35 Where do you start to determine if they psychological help in their training?

11:28 If someone is fit and ready to go, but does not have the race they wanted. Is there a general reason you find that people may not have the success in a race they wanted?

13:06 Besides the workout itself, what do you ask your clients to log in Final Surge?

14:20 You mentioned too much time in the gray zone. Are you talking about the 80/20 training philosophy?

16:32 Are you training by paces or train by feel?

18:20 Differences between programming and coaching?

20:28 What ways do you work with movement and becoming a better athlete?

23:57 What was your movement exercise routine like today?

26:00 Was strength exercises the biggest difference to get you out of your injury rut?

Resources TheRunProject Run Project on Instagram Meg on Instagram James on Instagram

2018 was a very successful year for NAZ Elite athlete Scott Fauble. A seventh-place finish at the New York City Marathon and second American. He also wrote a book with his coach Ben Rosario called Inside The Marathon, which some are hailing as one of the best running books of all time. Scott and Ben were in my the Phoenix Metro area recently for a book signing event which allowed me to sit down with them in person to talk to them about the book and what is next.

:45 NYC Results: 7th and introducing the book Inside The Marathon - When started writing it and what is in. The book is unique because it was written as the went not after

2:49 Interesting because it was written as you went along and not trying to use memory to recall. When you went back through it was there an ah-ha moment where you learned something maybe you didn't realize at the time?

5:14 Ben what were your thoughts when he came to you with the idea of the book?

6:32 When he was writing it did you see it day-to-day or only at the end?

8:14 It gives the average runner reading this insight on when you need to scrap workouts.

9:08 What was your daily process like recording this on paper?

11:00 This is like a very detailed running log, did you get more out of it than a normal running log you keep?

11:54 Ben did you learn anything about Scott that maybe you didn't realize before?

14:02 How can runners learn from how you structure races before your main race by reading the book?

15:57 Were the anxiety issues about performing for the race?

18:23 Do you feel you put extra pressure on yourself by writing a book?

19:15 You ended up 4 seconds behind Jared Ward, didn't you do some runs together before?

20:27 Ben what is next coming up next for NAZ Elite in far as marathons?

21:26 Will there be another book for when Scott runs Boston?

22:00 Did you self-publish this book?

22:55 What were the biggest struggles in self-publishing?

24:05 Scott what is your goal for Boston?

24:30 You have an internet feud with teammate Scott Smith, now that you beat him, is he now 'slow Scott'?

25:12 If you could have one last burrito where would you get it

Resources Book Inside A Marathon Scott Fauble Website Scott on Twitter Scott on Instagram Scott's Final Surge Running Log NAZ Elite Website NAZ Elite on Twitter NAZ Elite on Instagram Inside A Marathon on Twitter Inside A Marathon on Instagram NAZ Elite Boston Marathon Training Plans

Boston is only 13 weeks away. How would you like to learn about running Boston from Meb, Greg McMillian and others for free? This week we talk to coach Greg McMillian about a series of 8 free webinars you can sign up for and learn from the best and most experienced people on Boston. You will learn how to run Boston, learn proper marathon nutrition and be ready on race day.

1:00 Guest back on episode 35. Can you give an intro what McMillan running does

2:38 What are the biggest differences coaching elite Olympic quality athletes and age group runners?

3:57 We are 13 weeks out from Boston, what do you have planned for Boston?

5:30 Your webinars for Boston are free?

6:00 Where to sign up? McMillanRunning.com/boston?

6:15 How many webinars will there be before Boston?

6:33 Are webinars training plans?

7:40 How do you prepare people for the weather variations?

8:58 What makes Boston unique for running?

10:32 Is running in a crowd in Boston be a thing or does it hurt you?

11:53 Boston is unique with hills, how do you get someone from Florida in a flat area prepared?

13:09 What is Meb's involvement in your Boston webinar?

14:23 Will there be an opportunity to ask questions?

15:10 How will the 8 be spaced out?

15:50 Is there value in this free webinar for people who run marathons but not Boston?

16:48 What will be covered in the nutrition segments

17:28 You say your Boston plans have been updated, what is new?

18:45 When is the first webinar?

19:05 You can listen to webinars later if missed them

Resources

McMillan Boston webinars Boston Training Plans Greg on episode 35 Greg's Book You (Only Faster) Greg on Twitter

Brad Hudson has had many phases to his successful coaching career. In today's episode, we talk to Brad about what he and his star athlete Allie Kieffer are up to in the desert of Arizona. If you have not seen our latest announcement on social media, Final Surge now has Garmin Connect IQ support. Head over to blog.finalsuge.com for more details.

Topics covered:

:40 Coaching change and moving to Phoenix Arizona area

2:22 Why did you want to move to sea level

3:32 Wouldn't live at altitude and train at sea level be the best?

5:18 Why Phoenix?

8:30 Altitude training

9:10 What is your history with Allie and you coaching her?

11:06 How does the relationship work when developing training?

13:05 What are you changing with training and why?

15:14 When you say more speed work, most may thing track work, but you are talking more about 10k work?

17:02 10-day schedule rundown

17:54 Example of a workout 2-months out

19:55 Are you still selling your Blackbook of workouts?

20:15 What is next for Allie?

20:32 Going into the next Olympic cycle where do you see her competing?

21:12 Is there another marathon on the schedule?

Brad Hudson FS Podcast Episode 2 Brad's Black Book of Workouts Brad and Allie Dreamwork Youtube series