Grindstone 100 miler Champion. Top 10 finisher at the Pinhoti 100, Georgia Death Race, and, most recently, Leadville. Devoted friend of the running community. Shannon Howell joined us in studio this week for a discussion of the mental and physical aspects of her training for ultra trail racing, how she thrives as a mother, wife, teacher, and runner, and how she entered the grueling world of high-level ultra competition.

Shannon’s perspective will motivate runners aspiring to new heights—regardless of the terrain.

Matthew Futterman, author of the best running book of the summer, Running to the Edge, joins us for this episode!

At the 1972 Munich Olympic Games Frank Shorter won Marathon gold, sparking the American distance running boom. He followed with silver at Montreal in ’76--the same year Bob Larsen’s group of rag tag San Diegans known as the Jamul Toads surprised the country by winning the US Cross Country Championships. American dominance ensued at Boston and New York as Bill Rodgers, Alberto Salazar, and Greg Meyer carried the torch into the 80s.

But then, nearly as quickly as Shorter lapped the track in Munich, our preeminence waned. At the 2000 U.S. Olympic Marathon Trials only one American male even qualified for the Sydney Games and none of the competitors hit the Olympic A Standard.

By 2004 we had Olympic medalists in both the men’s and women’s races at Athens. And in recent years Americans have won major races at Boston, Chicago, and New York for the first time in decades. So who is responsible for the resurgence? Perhaps no one more than Coach Bob Larsen. In his new book, Running to the Edge: A Band of Misfits and the Guru Who Unlocked the Secrets of Speed, New York Times Deputy Sports Editor Matthew Futterman chronicles Coach Larsen’s journey and the parallel rise, fall, and resurrection of American distance running.

Entering the summer of 2019, 542 Americans had run a mile in less than 4 minutes. Last Friday evening, on the rain soaked Meredith College track in Raleigh, NC, James Quattlebaum added himself to that prestigious list by running a 3:58.6 mile at the Sir Walter Miler. James became only the 4th South Carolinian (and first member of the Seconds Flat family!) in this elite club. We interviewed James after the race for his perspective on the race, his training leading up to the event, and his goals moving forward. Tune in for a great conversation with the Upstate’s newest sub-4 miler!

Love is in the Air at the Seconds Flat Podcast! We open with breaking romance news then wrap up our scintillating July 4th racing experiences.

Beginning in Minute 11 we respond to your burning questions about 5k racing in training. How should I warmup? What should my pacing look like? What are our favorite 5k workouts? What can I do for speed work?

What is the peaking phase and how long does it last? How long should I go for my long run? Tune in for our advice!

Before setting sail on holiday vacation we get you up to date on a huge weekend of racing action: Western States 100, Prefontaine Classic, local races and more!

Brandon Hudgins conquered debilitating episodes of vasculitis on his way to a sub-4-minute mile and the US Olympic Trials at 1500m in 2016. Once a burgeoning collegiate middle distance star, Brandon’s life changed forever with his diagnosis and the accompanying physical and emotional trauma. But his years-long comeback and recommitment to running culminated in breaking through the most storied barrier in running with a 3:59 mile on August 7, 2015. Brandon shares his experience, the lessons learned along the way, and his current goals.

www.brandonhudgins.com

www.vasculitisfoundation.org

Twitter / Instagram: @bhudgnasty

It's summertime and that means 5k/10k road race season, all-comers track meets, and base training for fall marathons and cross country. In Mile 32 we rank our top 3 favorite training runs we couldn't live without. The ones that you can use at any time of year or any phase of training. The indispensable workouts we would go to if we could only pick 3 forms of running for the rest of our competitive lives. Enjoy!

For many of us, running provides greater significance than simple exercise. It is an emotional outlet, a meditative sanctuary, a place for oneness with community and nature. And in seasons of struggle or change running might be our anchor as we are adrift in an otherwise unsettled sea. For JD Shaw, the crossroads of running and faith guided him through his life’s ultimate challenge. As a musician diagnosed with vocal chord cancer, JD faced losing his career and uncertainty about his long-term health. That challenge brought with it anxiety, depression, and a quest for direction through the chaos. We hope you enjoy hearing JD’s inspirational journey of finding meaning through running.

In our special edition update of the distance running world we dive into three major events of the past ten days: The incredible performances at the front of the pack in the London Marathon, the announcement of a second attempt at the two hour marathon barrier, and the new 50 Mile World Record at Hoka's ultramarathon Project Carbon X. We are unable to contain our excitement as Eliud Kipchoge, Jim Walmsley, Emily Sisson, Mo Farah, and a cast of thousands made 26.2+ miles the center of the sporting universe for the past two weeks.

This weekend's London Marathon boasts one of the greatest entry lists ever seen in marathoning. Will it be the best race ever? Find out all the reasons to watch, get our picks, and hear our breakfast of choice for a London viewing party. Plus, we share some nominees for current holder of the title, "Greatest Race Ever".