Marathon season wrapped up with fireworks at Valencia, Fukuoka, and California International, and indoor season opened in spectacular, record-breaking fashion at Boston University. We recap the action and discuss what these results mean for the sport in 2024.

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CS Lewis once wrote, “You are never too old to set another goal or to dream a new dream.” Justin Melott personifies Lewis’s words as he quests after personal bests from the mile to 100 miles. Justin is a deep thinker on running, a dear friend, and a Columbus Running Company manager. Moreover, he’s an inspiration to those of us aspiring to new heights in our running long past the glory days of interscholastic athletics. This past week he set a new 5K PR, and pacing his race was one of the high points of my time in running. Afterward we sat down to bring you the story of that race and the running journey he continues each day. I'm privileged to bring you Justin Mellott on Mile 163 of Seconds Flat...

We're tackling your toughest training questions this week: our top Thanksgiving dishes, how to construct threshold sessions, what we've learned about training so far from the Road to L.A. '84 series, how to fight late race fatigue and cramping, and how to best use the Moneghetti Fartlek. Plus we review exciting new shoes from adidas and New Balance!

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Welcome to Part Six of The Road to L.A. ’84, our multi-episode retrospective on the 40th anniversary of a seminal moment in a golden era of marathoning. We’re telling the behind-the-scenes account of the athletes, the training, and the build-up races. This week we rewind to the 1983 New York City Marathon — site of one of the most thrilling finishes ever seen in sports. A race we’ve been so excited to relive with you. 40 years later, here’s the story of New York 1983...

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Welcome to Part Five of The Road to L.A. ’84, our multi-episode retrospective on the 40th anniversary of a seminal moment in a golden era of marathoning. We’re telling the behind-the-scenes account of the athletes, the training, and the build-up races. This week we rewind to the inaugural World Championships in Helsinki, Finland. After a spring of epic clashes in Rotterdam and Boston, the world’s greatest distance runners converged on Scandinavia competing for the crown of World Champion — a title awarded outside of an Olympic year for the first time in track & field history. 40 years later, here’s the story of Helsinki 1983 on Mile 159 of Seconds Flat…

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What do the recent world record performances by Tigst Assefa and Kelvin Kiptum mean for the future of the sport? Is a sub 2 hour marathon imminent? Can the Japanese Grand Championships provide a model for strengthening the USA marathon team selection? Who might match the drama from Berlin and Chicago at the upcoming New York Marathon? We consider those topics plus we answer marathon-related listener questions.

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Welcome back friends! With fall marathon season just around the corner we're unpacking all the questions around how and how frequently to use long run workouts. Then we share thoughts on the New Balance More Trail v3 and On CloudBoom Echo 3 (spoiler: they're good!) before we close with our speculation on the future of super shoes.

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Thanks to your questions, this week we tackle the ins and outs of effectively using prep races. Plus we give detailed reviews of the Saucony Endorphin Elite, New Balance SC Elite 3, and the best recovery shoe in the game: the OOFOS slide.

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We kick off Mile 156 with a listener question on building a shoe rotation and determining shoe durability. At minute twenty the discussion shifts to our main topic: the four big questions that should guide us as distance runners. These aren't the nuts and bolts of specifics workouts, but rather the guiding principles that will make us better runners and people for the long haul.

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We're back from summer break and a Seconds Flat legend makes his return. Benji is back to chat about sessions that fit well in August for cross country or fall marathon builds, a summer of electrifying track performances, the world's greatest athlete, the recently released Chicago Marathon fields, and more. Enjoy!