In this weeks message, Coach Bala introduces two concepts:

1. Banked Runs: A type of run where you take a controlled break every mile to give 'rest' to your mind and body without loosing the overall plan for your run

2. Problem Solving Framework: For any long distance runner one thing that is sure to happen is some unexpected curve balls during a race or a long run. Successful long distance running is about how to tackle such unexpected problems. One needs to learn the art and science of problem solving to become good long distance runners. Coach Bala introduces one framework that can help

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Coach Bala talks about why rest week and the history and context behind Interim SOU meeting. A warm welcome for the Runners Dance party (Midseason tradition in NJ) to all tri state area runners. Outstation runners welcome too!

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Coach Bala in this week's episode talks about the following:

1. Mental Strength - What, why and how to develop it

2. Rest Week: An early glimpse onto what is coming shorlty

3. Interim SOU Presentation: What it is and when will it likely happen

4. Mid Season Runners Party: Time to disco!.. NJ venue, March 24th (Fri). 150 runners

5. Be an amazing human being - Trait #3: Be a romantic!

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Coach Bala in this week's episode introduces two major frameworks that is critical to take this training season to a successful end

1. FIT: Frequency, Intensity and Time between runs - 3 critical pillars that needs to be met to have a successful training journey

2. Control: Key to have a good long distance run is the ability to control your pace (your energy release) in your runs. Start with first mile being the slowest then proceed to first half being slower than second half followed by progressively increasing your speed every mile!

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Coach Bala chats with FM runners Jyoti Checka, Shiva Purnachandra & Ravi Gujar on their wonderful running journey, their approach to it and how they excel in their passion - Running

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In this weekend's message, Coach Bala talks about the following:

1. Release of S9 Meso 1 metrics dash - Quantitative score and qualitative comments given by coach to all runners to assess Meso 1 performance. What we measure we improve and let us focus on continuous improvement

2. Feedback is a Gift: We are launching a short quick survey after every meso for all runners to provide a short in season feedback to their coaches. All feedback is a gift and give us the gift of your feedback

3. Run Slow to Run fast is an important construct for long distance runners. I talk about how all this comes together in a long distance run.

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Coach Bala facilitates a discussion with runners Sujaa, Sonali, Veena and Raghu to understand how they went about Preparing, planning and handling various roadblocks (expected and unexpected) that came their way enroute to a picture perfect training season across multiple seasons.

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Coach Bala chats with Ultra marathoner Sonia Ahuja relieving her running journey and her recent unbelievable accomplishment of setting the course record in Brazil 135 (Caminho Da Fe - The Path of Faith trail)

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Coach Bala in this weekend messages touches on the following topics:

1. The Fitness equation (Fitness Increase = Aerobic fitness increase - injury increase) and its ramifications in the training program

2. How the program is designed as a combo of base building runs with strength runs. What it takes now to optimize race day performance

3. Speed programs - What is it and who it is for and who it is not for

4. The Commitment contract and 2 week rule

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