The Seconds Flat Running Podcast

Run with Rush, celebrating the life of our dear friend Josh Rush, 6am Saturday @ Unity Park in Greenville, SC. We hope to share miles and friendship with you this weekend.

We're back from summer break and considering a listener question about long run frequency within a marathon training block. Plus, there's big doping news, a new mile AR, and the hottest trending social media movement of the summer and autumn: #beatphil

Special edition Mile 210 will follow tomorrow.

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Phil is headed to Grandma's Marathon and we're offering some last minute course strategy tips for everyone competing in Duluth this weekend. Then we discuss more on low risk, high reward training. In particular, we dive into the longstanding Phil v. Travis debate on continuous v. broken threshold runs. Thanks for all the great follow-up emails and questions!

The Columbus Marathon identifies itself as, "America's Most Meaningful Race." After spending the next hour with Darris Blackford and Alli Hile, we think you'll understand why that title fits the event. Darris serves as Race Director, drawing on a wealth of experience as he helps organize one of the Midwest's finest marathons. Alli was the original Marathon Mile Patient Champion representing Nationwide Children's Hospital -- the primary beneficiary of Columbus Marathon's extraordinary fundraising outreach and source of race day inspiration for runners and walkers.

You can find full details for the 45th running of the Columbus Marathon on October 19 at: columbusmarathon.com

Questions, comments, show ideas? Email us: [email protected]

Enjoy the show? We'd love your feedback in a 5 star review on Spotify or Apple Podcasts!

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Building off our listener questions from last episode, we're helping create a portfolio of workouts that will help you improve with low risk of over training, burnout, or injury!

We're back from Spring Break with a conversation about your questions: What are the best applicable lessons from the elite races at Boston and London for amateur runners? How can we adapt my training for summer heat? How can we use heat & humidity to enhance my training? Are my training sessions turning into races? What are indicators I can use to control effort levels in workouts? How much time should I spend training at 5K pace in preparation for a 5K race? We're discussing these topics to help increase the fun and effectiveness of your training!

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Temperature / Dew Point intensity chart: https://maximumperformancerunning.blogspot.com/2013/07/temperature-dew-point.html

After a recap of the 129th Boston Marathon, we unpack Conner Mantz's training block, analyzing the past 10 weeks of mileage, long runs, workouts, paces, racing, cross training, taper, and more! We're diving deep into all the details that helped build the second fastest American marathoner ever. Finally, we close by previewing the London Marathon. It features one of the most accomplished fields in marathon history.

Earlier this week I shared a conversation with New Balance Boston Coach Mark Coogan. He is truly one of distance running's great sages. His team includes current lions of our sport like Elle St. Pierre, Heather MacLean, and recent addition Parker Valby. Mark shares tales from New England's rich running tradition and his own elite career on the track, grass, and roads. We also unpack specific workouts that have yielded his athletes Olympic appearances and World Championships medals. But more importantly, we hear about his overarching training principles, which, I believe, can help guide all of us to greater success and joy in our running.

Who is the greatest American female distance runner ever? We're back with Part 2 of our bracket. Last week we crowned Frank Shorter as King, who will be his Queen?

Questions comments, or show ideas? Email us: [email protected]

Enjoy the show? We'd love your feedback in a 5 star review on Spotify or Apple Podcasts!

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Who is the greatest American male distance runner ever? It's time to decide in our March Madness style Sweet 16 bracket. We're comparing 16 of the best ever from mile up to marathon, crossing eras, offering a lesson in our sport's history, and picking the GOAT. Next time, we'll turn our attention to the women's bracket.

Questions, comments, or show ideas? Email us: [email protected]

Enjoy the show? We'd love your feedback in a 5 star review on Spotify or Apple Podcasts!

columbusrunning.com