When pace, gps or hr fails you during a race, having a metronome stride you can fall back on to ensure that you are pacing correctly is a huge advantage!

Sean is the founder and owner of Emergence Physical Therapy Strength and Running Performance Center in Redmond, Oregon, an ultra runner, and a holder of multiple Master’s power lifting records.

Workout One: 12x 1000m w/ 1:00 float recovery.

Workout Two: 10x 200m w/ 150m jog recovery.

Both workouts didn’t quite go as planned and adjustments had to be made during. What do you take away from a workout that goes awry?

Life and personal questions, generated randomly, answered by us? Sounds like Long Run material!

“I probably shouldn’t do this cool local race because it doesn’t fit in with the training block I’m currently in.” Sound familiar? Let’s chat it out!

You asked and we delivered! Three years after our last chat with Derek about his journey with running and his battle with colon cancer, he rejoins the show to update us on his life, health, and running.

We take some time to talk through racing goals and pick each other’s brains about the training needed to accomplish them!

Matt joins us to talk about:

Far too many runners choose their training volume based on what others are doing. This is how we think about the appropriate volume to train at!

We continue from where we left off last week with Kirk taking the lead on his most impactful takeaways from our early episodes.