I am rebranding my podcast to Running On Purpose. Please follow me there. I will not be adding any new episodes to podcast. Thank you for listening, please find me at the new cast!

In this episode, Tomek & Steve try to break down all the details concerning the Caster Semenaya coase for the average person. Who are the players, what are the issues & what's at stake. We also cover the Ineos 1:59 attempt by Kipchoge & talk through the races for this weekend's Shanghai Diamond League.

LINKS:

Amby Burfoot's excellent breakdown of the Semenya case:

https://www.letsrun.com/news/2019/04/the-whole-world-is-watching-caster-semenya-vs-iaaf/

Ineos 1:59 Outside Magazine Article

https://www.outsideonline.com/2395597/eliud-kipchoge-sub-2-hour-marathon-ineos

World Relays in Yokohama

https://www.letsrun.com/news/2019/05/miss-watching-the-world-relays-heres-video-of-all-the-finals/

Diamond League Shanghai

https://shanghai.diamondleague.com/home/

In this episode we review the action from Boston & London & do a short preview of the Doha & Payton Jordan.

LINKS

Let'sRun.com's Doha Preview

https://www.letsrun.com/news/2019/05/schedule-start-lists-results-for-2019-doha-diamond-league/

Payton Jordan Results

https://www.letsrun.com/news/2019/05/2019-stanford-payton-jordan-track-results/

Hoka's 50M & 100K WR Attemptshttps://www.letsrun.com/news/2019/05/hoka-project-carbon-x-is-here-a-50-mile-100k-world-record-attempt-by-jim-walmsley-and-others-in-brand-new-carbon-x-shoe/

In this episode. Tomek & Steve do a deep dive into the last 10 weeks of marathon training of the inimitable GOAT of the marathon, Eliud Kipchoge, & provide a few takeaways on the training of the great one that anyone can implement in their training. ENJOY!

SHOWNOTES

See the following link for a Google doc outlining the last 9 weeks culled from a LetsRun.com messageboard thread: https://docs.google.com/document/d/15ut21byJ4QUMe_ICZ0mCBvlBFhi0Xj_1FtATLy13OGM/edit?usp=sharing

The original (& ongoing) thread can be found here: https://www.letsrun.com/forum/flat_read.php?board=1&id=9325053&thread=9261485#9325053

We start with a Sisson Rant on Ryan Hall's marathon advice & then transition to a conversation with Adam Dailey about making a comeback and attempting to earn an Olympic Trials Qualifier. In this first of a series of interviews, we discuss crazy goals, taking risks & how to structure a return to training at a high level while balancing life, business & family.

This week, We come back at you with over an hour on the World Cross Country Championships in Aarhus, Denmark. We totally fanboy out this week. You can find links below & race predictions as well.

Saturday, March 30th - Aarhus, Denmark

Tim Hutchings' Twitter feed with photos:

https://twitter.com/timhutchings1?lang=en

TV/Streaming Info: https://www.letsrun.com/news/2019/03/tv-streaming-information-for-2019-iaaf-world-cross-country-championships/World XC Course Preview: https://www.letsrun.com/news/2019/03/mud-beer-and-vikings-a-behind-the-scenes-look-at-how-the-incredible-2019-world-xc-course-was-designed/

Men’s Preview: https://www.letsrun.com/news/2019/03/the-race-of-the-year-is-here-get-ready-for-a-five-way-slugfest-in-the-mens-race-at-2019-world-xc/

Women’s Preview: https://www.letsrun.com/news/2019/03/2019-world-xc-womens-preview-hellen-obiri-looks-to-add-world-xc-title-to-her-stellar-resume/

Kelsey Bruce Article: https://www.letsrun.com/news/2019/03/meet-kelsey-bruce-who-will-be-representing-letsrun-com-at-the-2019-world-cross-country-championships/

Steve's Predictions:Men’s Race:

1. Joshua Cheptegei

2. Jacob Kiplimo

3. Geoffrey Kamworor

4. Rhonex Kipruto

Team

1. Kenya

2. Uganda

3. Ethiopia

4. USA

Women’s Race

1. Hellen Obiri

2. Letesenbet Gidey

3. Beatrice Chepkoech

4. Rose Chelimo

Team

1. Kenyan

2. Ethiopia

3. USA

4. Bahrain

Tomek Predictions:

Men’s Race:

1. Jacob Kiplimo

2. Rhonex Kipruto

3. Geoffrey Kamworor

4. Joshua Cheptegei

Team

1. Kenya

2. Ethiopia

3. Uganda

4. USA

Women’s Race

1. Beatrice Chepkoech

2. Hellen Obiri

3. Letesenbet Gidey

4. Stella Chesang (UGA)

Team

1.Kenya

2. Ethiopia

3. USA

4. Uganda

This week, Steve is solo talking about Grab Bag Sessions. What are they?

“Go To” workouts that can easily be done anywhere, on any surface, at any time in a training cycle.

Track, road, trail, treadmill? All are very easily implemented. These workouts provide a bang for the buck. Most of these sessions can be completed in 60 min or less, making them excellent for travel & tight turnarounds. No excuses for not getting your training session in.

Periodization proof - These are very important sessions that stress different physiological systems & can be done repeatedly to good effect.

20-40 min Tempo

Paces: For most people this correlates to hMGP or 25-30 sec slower than 5K pace or 80-85% of max HR.

Rest: None. Run continuously.

Variations: extend the time run at tempo; speed the pace up, broken tempos

Adaptations: Aerobic Conditioning; extending the time run at the Anaerobic threshold. Breathing should be controlled & even.

Mile Repeats

-4x 1M at 5K - The Challenge.

-6 x 1M at 10K - The Classic.

-Cutdown Miles - The Contender.

Rest: 3-5 min or 1:1; except on the cutdown miles, those start at 60 sec rest then get gradually down to 3-5 min.

Adaptations: VO2 Max; Anaerobic Conditioning, getting lactic late.

Variations: 4x1M at 5K; 6x1M at 10K; Cutdown Miles 6 reps start at hMGP/Tempo drop 10 sec a mile.

Aussie 5K

12x200m at 5K w/ 200m floatRest: Float

Adaptation: Anaerobic conditioning, VO2 max, no resting in a race keeping engagement & acknowledging intent.

Variations: Deek’s Quarters - 8x400w/ 200m float

Long Run Close

14-24 mies with a close. or fast finish

In this episode, your hosts take a deep dive into the practical art of visualization, or mental rehearsal for both training & racing. This mental training technique is frequently cited but less often implemented, so we walk you through the reasons why, the processes involved & give details techniques to help you use the power of you own mind to impact your training & life.

In the second installment of the FanBoys! podcast, Tomek & Steve discuss indoor track & make an argument for why you should care. We review the 2019 season & give our performers & performances of the season.

Shownotes

-"Chasing Legends” — Mile World Record attempt by Yomif Kejelcha

-Part 1: https://youtu.be/uMpR5X-EVas

-Part 2: https://youtu.be/hI6F0l_681I

-Part 3: https://youtu.be/AjeiqH_nDI8

-Samuel Tefera beats Yomif Kejelcha and breaks 1500m WR in the process: https://youtu.be/GUYPS-0TfS0

-Laura Muir's European Championships Double

-Women's 3000m video link: https://www.youtube.com/watch?v=2TybyximvMw

-Real racing starts at 6:10 on the video, with KK taking the lead 4:10 into the race. 1600m (8 laps to go). Throws down a 32/33/33/33

-1500m Video: https://www.youtube.com/watch?v=w5Qh63PhKsk

The conclusion to our fast & the lessons we learned, the likelihood of further fast explorations & the answers that we have gleaned from the process.