The Seconds Flat Running Podcast

Should I run a half marathon in marathon prep? What pace should I use for "speed work" in marathon training? Are long runs or threshold sessions more important for half marathon training? Who is the biggest lock for American gold at the Paris Olympics? Split shorts or half tights? We discuss these questions and more!

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This week it is a joy to celebrate Father's Day with you as I present an article I wrote for PACE Magazine on Father's Day 2021. It's a love letter to our sport, my father, my grandfather, and all those with whom I've been lucky enough to share miles through the years.

"My father was the best man I ever knew...He combined strength and courage with gentleness, tenderness, and great unselfishness...I never knew anyone who got greater joy out of living than did he." -- Theodore Roosevelt

Hayward Field. Pre's Trail. The birthplace of Nike. From Bill Dellinger to Galen Rupp. And Andrew Wheating to Matthew Centrowitz. The men of the University of Oregon have a rich tradition, perhaps greater than any other team in the country. Current mid-distance star Elliott Cook is a fitting torch bearer for the Duck legacy. Originally from Dublin, Ohio, Elliott moved to the Pacific Northwest for school, and has punctuated his career so far with recent Pac 12 championships in the 800 and 1500 meters. He'll chase Oregon immortality this week at the NCAA Championships. And he'll do so on his home track with joy, a thoughtful approach, and immense reverence for his storied program. Elliott is our third guest in our series chronicling the journeys of local stars on their way to the upcoming Eugene Olympic Trials.

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

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Earlier this year Abby Nichols represented the United States at the World Cross Country Championships -- an unlikely outcome for someone who once quit her track team within the first week of practice. But Abby came back, dedicated herself to the sport won Ohio titles in track and cross country, and continued her ascent with Big Ten, and, later, Pac 12 championships. Now she's aiming for our sport's greatest prize, the Paris Olympic Games. Abby is our second guest in our series chronicling the journeys of local stars on their way to the upcoming Eugene Olympic Trials.

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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From her humble start as a high school sprinter, Emily Richards rose to the top of NCAA mid-distance running with nine national championships and set the Division III record for 800 meters. Now she's chasing Olympic dreams and is the first guest in our series chronicling the journeys of local stars on their way to the upcoming Eugene Olympic Trials. But beyond her on track accomplishments, you'll appreciate Emily's enthusiasm, passion for her craft, and gratitude for her opportunities. Running is something we get to do, not something we have to do. It's a blessing and privilege. Emily epitomizes that spirit.

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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Mary Oliver asked, “Tell me, what is it you plan to do with your one wild and precious life?” As runners we feverishly answer that we plan to race fearlessly, testing the limits of human performance. We challenge our aching muscles and foggy brains across distances so far as to be considered maniacal by the average, sane, non-endurance athlete. We traverse trails, ford rivers, and climb precipices seeking the ethereal. Meaning. Beauty. Clarity. Peace. But our running is rooted in the everyday. The consistent practice of our beloved craft. What so many guests of this podcast have told us is the foundation of success. And in the day to day we share our one wild and precious life with the people who run next to us stride for stride and with the places where our two lower limbs miraculously keep striking the earth mile after mile. I’m overjoyed to share with you the story of the place where I run more than any other place. I hope in connecting with my sacred running space you’ll reconnect with the beauty and sanctity of where you run.

Stephanie Bruce's story reads like a love letter to running. Through trials and triumphs, grief and growth, she has leaned into the sport and followed her own course. She's a three-time U.S. champion and an invaluable voice on transparency and vulnerability while juggling her responsibilities of motherhood and her career. Steph joins us this week to share her story and also to celebrate Mother's Day as she'll be the special guest at the Mom Day 5K on May 12. After Steph, we hear from Race Director Meg Sexton with event details and the special cause the race supports.

Mom Day 5K: www.momday5k.run

Come celebrate our Ohio running and walking community on Saturday, May 11: https://www.columbusrunning.com/springfest/

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

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After a discussion about the London Marathon and the future of adidas racing shoes, we analyze using workouts with prescribed recovery paces. What are they? Why should we use them? Why are they uncommon in many traditional training plans? How do we best execute float segments? What are example sessions? We'll address all these questions are more!

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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Coach Chris Lundstrom of Minnesota Distance Elite shepherded multiple athletes to the US Olympic Marathon Team Trials in Orlando this February. Among his success stories: Annie Frisbee finished in the top 10 and Dakotah Lindwurm placed on the podium, earning a spot on our Olympic team for Paris. Chris ran collegiately at Stanford and later competed in three Olympic trials marathons. Also, he holds a PhD in Kinesiology. Coach joins us this week for a conversation about Minnesota Distance Elite and a deep dive into marathon training.

Phil raced the 2024 Tobacco Road Half Marathon, and he's giving you insights on what to expect from the course, logistics, organization, competition, and more if you put this fun race on the American Tobacco Trail on your future race calendar. Also, beginning at 21 minutes, we unpack the details of our warm up and cool down protocols, and debate the topic of long cool downs as a method for reaching mileage goals.

Dynamic drills mentioned in this episode: https://www.youtube.com/watch?v=_la6oN1hUx8

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