The Seconds Flat Running Podcast: Recent Episodes
Seconds Flat
We're back from summer break and we're discussing your questions. If you have $150, what shoes should you buy? Is hydration the source of your cramping issues? How do breaks affect the quality of your run? What are our favorite marathon long runs? Protein Pop Tarts: yes or no?
We're closing the spring marathon season with a look ahead. How will we train this summer? What races are next? What are the biggest lessons of our Grandma's Marathon experiences? How will our training change going forward? And will Blake have a bodybuilder's body by this time next year?secondsflatpodcast@gmail.comcolumbusrunning.com
We're back with our recaps from race weekend in Duluth! The guys had a blast in the North Country and they share their best memories, the highs and lows of race day, and learnings for the next marathon. Thanks to ASICS and Columbus Running Company for supporting our Road to Grandma's Marathon series!Have you enjoyed our spring marathon training diary? Please consider leaving a 5-star review on Spotify / Apple Podcastssecondsflatpodcast@gmail.comcolumbusrunning.com
The Hay is in the barn. We're detailing our final training and previewing race strategy. Plus, we answer a listener question on our best sessions of the block. It's showtime in Duluth!columbusrunning.comsecondsflatpodcast@gmail.com
Phil makes his final decision about racing in Duluth, Travis hits two of his best sessions of the block, and Blake leaves for a beach holiday -- he's irreplaceable, but we bring in a certified bad boy as guest star. Before the training talk we discuss a listener question about the significance of using heart rate on easy days. We've almost made it to race day! Thanks for listening throughout the spring build, and thanks to ASICS and Columbus Running Company for supporting this series.secondsflatpodcast@gmail.comcolumbusrunning.com
20 days to go to Grandma's Marathon! Blake hits his peak week, Phil navigates a sore foot, and Travis consumes prodigious amounts of ice cream. Thanks to ASICS and Columbus Running Company for making it possible!secondsflatpodcast@gmail.comcolumbusrunning.com
Zach Schneider is the PR Director for Grandma's Marathon and a lifelong Duluth, Minnesota resident. He joins Episode 8 of Destination Duluth for a behind the scenes look at race weekend. Zach offers course and logistical details and a history lesson in the unique Grandma's Marathon experience. Racing this June or thinking about it in the future? Looking for a post-race burger or beer? Seeking out the best cheering locations? Zach is your man. He provides invaluable insights for marathon weekend.secondsflatpodcast@gmail.comcolumbusrunning.com
We're inside a month to Grandma's Marathon! We open this week with a discussion of the ASICS Megablast and Superblast 3. Then it's a dive into our training weeks. Phil stretches his long run to 2 hours, Blake goes metric, and Travis tackles his longest run of the block in a monsoon.Thanks to ASICS and Columbus Running Company for supporting this series!secondsflatpodcast@gmail.comcolumbusrunning.com
We're 5 weeks to Grandma's Marathon! Our listener questions this week cover changing workout paces within a marathon training block and in-race dueling decisions. Blake reports back from his race at the Mountains to Main Half Marathon, Phil falls off his new bike then rebounds with a big ride and his longest run of the cycle, and Travis hits a big alternating Ks session. Thanks to ASICS and Columbus Running Company for making our series possible!secondsflatpodcast@gmail.comcolumbusrunning.com
We open with a listener question about workouts and time trials as predictors of marathon fitness before analyzing a big week of training. Blake prepares for his half marathon, Phil hits his longest run and first workout of the cycle, and Travis takes on two twenty-plus mile sessions. Thanks to ASICS and Columbus Running Company for making this series possible!secondsflatpodcast@gmail.comcolumbusrunning.com
7 weeks to go! Blake has climbed to his highest mileage of the block, Doc is building out his long run distance, and Travis ran the Broad St. Run 10 Miler. We discuss our training weeks and answer your listener questions. How can I use a 5K race in marathon training? What about a half marathon? How does the medium-long run fit in our weekly schedule? And let's talk Philly cheesesteaks. It's all brought to you by ASICS and Columbus Running Company.secondsflatpodcast@gmail.comcolumbusrunning.comEnjoying the show? We'd love a 5 star review on Spotify or Apple Podcasts!
We're back and we're 8 weeks out from Grandma's Marathon! Blake and Phil continued their strong comebacks from injury and Travis put in 100 miles (almost) last week. We unpack the training, answer a listener question on time v. mileage for long runs in marathon training, and analyze questionable post-run breakfast decisions. Thanks to ASICS and Columbus Running Company for supporting our training journey.secondsflatpodcast@gmail.comcolumbusrunning.com
We're 9 weeks out from Grandma's Marathon and recapping a good week of training from the boys. Plus, we're discussing the workouts we're not doing in this block, down weeks, mileage, and more training philosophy. All thanks to our good friends at ASICS and Columbus Running Company!secondsflatpodcast@gmail.comcolumbusrunning.com
We're on the Road to Grandma's Marathon and kicking off our new training diary series with our three-man panel. 10 weeks of training talk and race planning incoming presented by our friends at ASICS!secondsflatpodcast@gmail.comcolumbusrunning.com
Jack joins us in Mile 232 to share the story of his Boston win, offer expert advice for executing your best Boston Marathon, and provide tips for the mental aspects of racing.secondsflatpodcast@gmail.comcolumbusrunning.com
We're considering big questions about single and double runs: Should I train once a day or twice? If I train twice how should I structure the runs? What are good run duration parameters? What about intensity? When is running twice per day too much? What are the benefits and limitations of cross train doubles?secondsflatpodcast@gmail.comcolumbusrunning.com
What if we could only use five sessions to prepare us for every event Mile through Marathon? What would those five workouts be and why? Phil and Travis pick their five, explain each, and critique each other. Plus, the nation holds its collective breath as Phil deals with an injury scare. He offers the latest on his health, and examines the occupational hazards of being America's most beloved physical therapist.
As the excitement of the Winter Olympics sweeps through the sports world for the next two weeks, we're considering the careers of the greatest runners without Olympics medals. We've put 16 legends of the sport in a bracket, and we'll tell the history of their accomplishments before choosing the best. If you're enjoying the show we'd love a 5-star review on Spotify and Apple Podcasts!Questions, comments, or show ideas? Send us an email: secondsflatpodcast@gmail.comcolumbusrunning.com
With winter tightening its icy grip on much of the country we discuss how to best use treadmill sessions. Why use the tready? How can we make it a valuable training tool? What are the limitations? What are effective treadmill workouts? Before that conversation we open with a fantasy draft of our favorite American marathons.
We open with a fantasy draft of the best months for running then discuss an exceptional weekend of racing. The record book was rewritten in Houston and Travis gives a report from on the ground at World XC Championships in Tallahassee.
We're ending 2025 with a review of the year's best in training and racing shoes, training lessons, our favorite reads, and much more. Merry Christmas and Happy New Year! Thanks for your support again this year. We look forward to sharing 2026 with you!secondsflatpodcast@gmail.comcolumbusrunning.com
combines practical wisdom and the most up-to-date scientific findings, creating a modern marathon training system. The book's plans are thoughtful, scalable, and digestible. It's a must add to your running library. John holds a PhD in Human Performance from Indiana University, and he regularly contributes to our body of evidence-based marathon understanding on his website: runningwritings.commarathonexcellence.comrunningwritings.comcolumbusrunning.com
Find out all the details about course logistics, strategy, organization, and more for the Richmond Marathon. Phil shares his insights after covering 26.2 miles at one of the best fall races in the Southeast region. And Travis chips in advice from his 8K experience. Tune in to hear if Richmond is a future marathon for you.
If you could do one strength exercise to reduce injury risk and improve running economy what would you pick? We consider from clinical, coaching, and anecdotal experience perspectives, and develop an actionable list of staple exercises to keep you healthier and stronger. PLUS, POP TART POWER RANKINGS!columbusrunning.comsecondsflatpodcast@gmail.comIf you enjoy the show and would like to support us please leave a 5-star review on Spotify or Apple Podcasts!
Miles Bryan returns to recap his massive personal best at Chicago and the training, racing, and life lessons learned along the way. Plus, Miles, Phil, and Travis share advice on self talk before and during a race, mental stratgies for approaching marathons, and the pieces outside of training runs that help yield race success.Thanks for a great ride to Chicago! We look forward to another training series coming soon!columbusrunning.comsecondsflatpodcast@gmail.com
We're giving the inside scoop on logistics, course organization, weather, strategy, and more for the Mohawk Hudson Marathon. Looking for a fall marathon option for 2026 and beyond? Travis ran Mohawk Hudson last weekend. His experience will help you decide if this event is for you. And if you run it, he'll help you get to the finish line faster.secondsflatpodcast@gmail.comcolumbusrunning.com
It's race week and we're bringing you race predictions, course tips, carb load principles, weather advice, and more! Enjoy Chicago Marathon weekend!secondsflatpodcast@gmail.comcolumbusrunning.com
T-minus 2 weeks to Chicago! Max Hoffman, who ran 2:22 last fall at CIM, joins the show for a discussion about his training block and favorite sessions. Plus, we unpack taper strategies for the final days of the cycle.
It's less than three weeks to the Chicago Marathon! Friend of the show Blake Pratt returns, and we do a DEEP DIVE into his training toward a sub 2:40 goal.Questions, comments, or show ideas? email us: secondsflatpodcast@gmail.comcolumbusrunning.comEnjoying the Chicago Marathon series? Please leave us a 5-star rating on Spotify or Apple Podcasts!
We're inside one month to Chicago! This week we welcome Pegah Kamrani. Pegah shares her training, multi-year journey to the Chicago start line, and goals for race day. She's running big miles and has the guys from our previous two episodes in her sight!
You heard from Miles Bryan last week, now track from six to five weeks out to Chicago with his archrival, fellow 2:54 man Benjamin Byrd! Benjamin shares his past marathon experiences and goals, build, and strategy for the Windy City.columbusrunning.comQuestions, comments, or show ideas? email us: secondsflatpodcast@gmail.com
We're back on the road to the Chicago Marathon for Season 2 of The Windy City Chronicles! It's 6 weeks to race day and we'll be welcoming a different guest each week as we unpack the training cycle and race day planning. This week it's Miles Bryan. Miles ran 2:54 at Chicago last year then followed up with a big half marathon personal best of 1:16 this spring. He shares insights from his Chicago experience, goals for 2025, and the details of his last week of training.
For many of us the long run serves a source of reflection on our place in the larger landscape of nature, humanity, creation, and existence. Author and teacher Mary Grace Mangano beautifully captures the spiritual essence of the long run in her article, "The Chapel of the Road," published last year in Plough Magazine. "The long run is a holy hour (or two, or three) that trains and shapes my heart," she writes. Earlier this week I had the pleasure of spending an hour with her discussing the shared, transcendent experience of the long run.Mary Grace's 2024 article: https://www.plough.com/topics/faith/prayer/the-chapel-of-the-roadwww.columbusrunning.comsecondsflatpodcast@gmail.com
In 2016 Noah Droddy rose from relative obscurity to the center of our national track and field consciousness when he qualified for the Olympic Trials 10K in Eugene. Noah was a blue collar, former Division III collegiate runner who graced Hayward Field with flowing locks, a throwback mustache, a free spirit, and genuine child-like enthusiasm for his newfound place on the national stage. He became a cult hero for thousands who toil at their craft, logging countless unseen miles with little hope for financial reward. Then he became one of America's best marathoners, clocking a 2:09 in 2020 at the Marathon Project.
Chris Glover loves running. And he loves connecting people through running. If you've been to a group run in Central Ohio you know Chris. If you've seen a man dressed like a superhero at a local race you know Chris. Earlier this week Chris and I sat down for a conversation about his running journey and current projects. Along the way we discuss ways to add joy to your running experience while also getting faster. His aim is simple, genuine, and exceptionally valuable: bringing runners together so we all get better together. And he's doing it with an infectious laugh and a servant's heart.columbusrunning.comsecondsflatpodcast@gmail.comWnjoy the show? We'd love your feedback in a 5 star review on Spotify or Apple Podcasts!
With the U.S. Championships beginning this week in Eugene, and the World Championships in Tokyo quickly approaching, we're veering from our usual format for a look inside Japanese running culture, particularly the nation's unparalleled love for the marathon. The following is an updated and adapted version of an article I wrote leading up to the pandemic-delayed 2021 Tokyo Olympic Marathon. As you grind through long runs and workouts on the way to your next marathon, we hope you'll find inspiration in the shared experience of a nation obsessed with racing 26.2 miles.
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: #beatphilSpecial edition Mile 210 will follow tomorrow.secondsflatpodcast@gmail.comcolumbusrunning.com
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.comQuestions, comments, show ideas? Email us: secondsflatpodcast@gmail.comEnjoy the show? We'd love your feedback in a 5 star review on Spotify or Apple Podcasts!columbusrunning.com
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!columbusrunning.comTemperature / 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: secondsflatpodcast@gmail.comEnjoy the show? We'd love your feedback in a 5 star review on Spotify or Apple Podcasts!columbusrunning.com
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: secondsflapodcast@gmail.comEnjoy the show? We'd love your feedback in a 5 star review on Spotify or Apple Podcasts!columbusrunning.com
How are shoe brands testing their professional athletes and their shoes? How will the super shoes of the future look and feel? What is the life span of your racing shoe? How often should you wear super shoes as part of your training? What are the best practices for attacking the uphills and downhills at the Boston Marathon? Jinger Gottschall of New Balance joins us this week answering all these questions and more!www.columbusrunning.comQuestions, comments, or show ideas? Email us: secondsflatpodcast@gmail.com
In February 2021 Hobbs Kessler recorded the fastest indoor mile ever by a U.S. high school runner. Last week he moved to number two on the all-time world rankings with his 3:46 mile at the Millrose Games. In between, Hobbs inked a pro contract with adidas, won the mile at the World Road Running Championships, and made the Paris Olympics in both the 800m and 1500m, finishing fifth in the 1500.Recently, Phil and I had the joy of sharing an hour with Hobbs. We chatted about the special significance of relationships in running, took a deep dive into his training system, discussed the in-race learning experiences of a young pro, and much more!
Karaoke. Seafood. How do we grade Parker Valby's pro debut? Cam Myers v. Hobbs Kessler, who has the brighter future? Is Ethan Strand the next great American miler? Millrose Games or Super Bowl, what are you watching? & More!
Thank you for all the emails! This week we're tackling the hot topics of best practices for restructuring a training week when life happens, recovery tools, frozen food indulgences, where to go if you are targeting a PR marathon or half marathon, activation, and dynamic warmups. Enjoy!Our warm-up drill sequence mentioned in this episode:https://www.youtube.com/watch?v=_la6oN1hUx8columbusrunning.com
The late North Carolina State basketball coach Jim Valvano said, "Every single day, in every walk of life, ordinary people do extraordinary things." Our friend Blake Pratt epitomizes Jimmy V's words as a champion of the running community and top notch masters athlete. Blake has poured his energy into uplifting fellow runners. His string of recent personal bests prove we are all better together. We're excited to share Blake's story as we enter a new year. We hope it inspires you and encourages you to share your time and talent with your running community. Because in that way each of us can help others accomplish extraordinary things. www.columbusrunning.comQuestions, comments, or show ideas? Email us: secondsflatpodcast@gmail.com
Happy new year! We're wrapping 2024 with a conversation about what we learned this year and our favorite things in running & culture.Thanks for listening in 2024! Send us your questions, comments, & episode ideas for 2025: secondsflatpodcast@gmail.comcolumbusrunning.com
We celebrate Max's BIG personal best and Travis shares the raw emotions of his race experience in our CIM race recap episode. Thanks for sharing the training & racing journeys with us this fall!Columbus 10K $5 discount code: TravisGsentme25www.columbusrunning.comHave a question, comment, or show idea? Email us: secondsflatpodcast@gmail.com
It's race week! We're discussing taper plans, race strategy, fueling, and more. Plus, we have a listener question on training paces, and a recap of recent action at Valencia and Fukuoka.If you're racing CIM check out Mile 135 for more details on course strategy!It's your last chance to email secondsflatpodcast@gmail.com with race predictions and/or questions for our panel. Email to win shoes or apparel from our partners at New Balance and Columbus Running Company.columbusrunning.com
We're two weeks out from CIM & the guys are recapping their last big training weeks!Join the conversation and email us your training questions and/or race predictions to: secondsflatpodcast@gmail.comYouTube links to the exercises described by Dr. Phil in episode 191:https://www.youtube.com/shorts/V1NKta2znwUhttps://www.youtube.com/watch?v=QiKl5UoiG5c
We're back for a training update from the boys on their road to CIM. Max piles up the mileage and the frequent flyer miles, Travis experiments with new long run workouts and airs his running pet peeves, and Doctor Phil offers great insights into strength and mobility protocols for hip flexor issues.Send us your training questions for the panel: secondsflatpodcast@gmail.com. We'll be randomly drawing winners for shoe and apparel giveaways from our partners at New Balance and Columbus Running Company!
We're on the road to CIM! Magic Max Hoffman, a man with long-term OTQ aspirations, joins the show, as he and Travis prep for California International Marathon. We'll follow their training and racing through marathon day on 12/8/24.Thanks to New Balance for partnering with us for this series! Send in your questions for the panel for a chance to win a pair of shoes or shorts courtesy of New Balance.secondsflatpodcast@gmail.comcolumbusrunning.com
In Chicago, Phil spent four hours grooming with otters at the aquarium and Josh's "bathroom routine was bangin'," but how did the Doctor and the Bad Boy race? We hear about their taper week, marathon, and training reflections in the final installment of our Chicago Marathon series.Thanks to Columbus Running Company and OOFOS for making the Windy City Chronicles possible!
Josh and the Bad Boy return to take you through their last big week of training. It was a roller coaster ride of illness, rolled ankles, and a hurricane. Special guest Miles Bryan joins us as well. He shares his sub-3 Chicago training and racing plan. We conclude the episode with a series of questions/answers about tapering, fueling, and race execution. Good luck to the boys in Chicago!
The Bad Boy and The Doctor are back for a big episode loaded with training week updates and listener questions about how many times per week the guys run fast sessions (and why) and their nutrition program. To close out, Dr. Phil introduces his new training question segment, "The Doctor is In," asking about best practices for the final long runs.Send your questions to secondsflatpodcast@gmail.com to enter our OOFOS road to Chicago giveawaycolumbusrunning.com
Josh goes to altitude in Arizona while Phil trains through the South Carolina summer heat. Hear the latest on their training for Chicago as we reach 6 weeks from race day. Also, our panel considers a listener question about using heart rate in marathon training / racing.Send your questions to secondsflatpodcast@gmail.com to enter our OOFOS road to Chicago giveaway!columbusrunning.com
Dr. Phil and Josh "Bad Boy of Buffalo" Behuniak are on the road to the Chicago Marathon. We are documenting their journey in a five-part series. Join us for training insights, racing strategy, and details on an OOFOS giveaway. Welcome to the Windy City Chronicles!columbusrunning.comHave a question, comment, or show idea? Email us: secondsflatpodcast@gmail.com
Thanks to a listener question we are discussing which categories of workouts we prioritize at different phases of a marathon training cycle. But first, we consider which Olympic races had the most significance for the future of distance running, and we introduce our new upcoming training series. columbusrunning.comsecondsflatpodcast@gmail.com
Welcome to Part 9 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. In this episode our journey reaches its climax — the 1984 Olympic marathons. 40 years later, here’s the story of the most awaited 26.2 mile foot races in Olympic history…
Welcome to part 8 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 1984 U.S. Women's Olympic Marathon Trials in Olympia, Washington -- the precursor to the first ever Women's Olympic Marathon, and a race teeming with intrigue as the world's fastest marathoner faced a career-threatening injury. 40 years later, here's the story of The First Women's Olympic Marathon Trials...
Welcome to Part Seven of The Road to L.A. '84, our multi-episode retrospective on the 4oth 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. Last year we shared the stories of the biggest races of 1983: Rotterdam, Boston, the Helsinki World Championships, and New York. We examined the training of the men and women who won those races -- the leading contenders for Olympic Gold at Los Angeles 1984. And we explored the running and popular culture of the time. In this episode we look back at the pinnacle domestic events of 1984, the Olympic Trials. 40 years later, here's the story of the 1984 Men's U.S. Olympic Trials Marathon...columbusrunning.comQuestions, comments, or show ideas? Email us: secondsflatpodcast@gmail.comEnjoy the show? We'd love your feedback in a 5 star review on Spotify or Apple Podcasts!
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!columbusrunning.com
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: secondsflatpodcast@gmail.comEnjoy the show? We'd love your feedback in a 5 star review on Spotify or Apple Podcastscolumbusrunning.com
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: secondsflatpodcast@gmail.comEnjoy the show? We'd love your feedback in a 5 star review on Spotify or Apple Podcastscolumbusrunning.com
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: secondsflatpodcast@gmail.comEnjoy the show? We'd love your feedback in a 5 star review on Spotify or Apple Podcastscolumbusrunning.com
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.runCome celebrate our Ohio running and walking community on Saturday, May 11: https://www.columbusrunning.com/springfest/Questions, comments, or show ideas? Email us: secondsflatpodcast@gmail.comEnjoy the show? We'd love your feedback in a 5 star review on Spotify or Apple Podcastscolumbusrunning.com
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: secondsflatpodcast@gmail.comEnjoy the show? We'd love your feedback in a 5 star review on Spotify or Apple Podcastscolumbusrunning.com
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=_la6oN1hUx8Questions, comments, or show ideas? Email us: secondsflatpodcast@gmail.comEnjoy the show? We'd love your feedback in a 5 star review on Spotify or Apple Podcastscolumbusrunning.com
New Balance Rebel v4 | Saucony Endorphin Speed v4 | Saucony Endorphin Pro v4 | ASICS Metaspeed Sky ParisWith so many exciting new models dropping in March we spent time in 4 of the most anticipated shoes of the spring. What's best for you? Tune in to find out all the details about each.Questions, comments, or show ideas? Email us: secondsflatpodcast@gmail.comEnjoy the show? We'd love your feedback in a 5 star review on Spotify or Apple Podcastscolumbusrunning.com
This week we take you inside the world and national records that fell at an electrifying Millrose Games, analyze the new super shoes worn by top finishers at the U.S. Marathon Team Trials, and bid farewell to greats Kelvin Kiptum and Henry Rono.Plus, if you'll be racing the Greenville Half Marathon on 2/24 we hope to see you there! Join us pre-race for a warm up from the Center St. parking lot in TR, just south of Gateway Park.Questions, comments, or show idea? Email us: secondsflatpodcast@gmail.comEnjoy the show? We'd love your feedback in a 5 star rating on Spotify or Apple Podcastscolumbusrunning.com
It's time for one of our favorite events: The Olympic Team Trials Marathon. We preview the course and make our predictions -- most assuredly our worst predictions yet. Then, we review the race experience at the Austin 3M Half Marathon and close with Phil's shoe of the year for 2023 and the most anticipated shoes of 2024 for Travis.
As a new year dawns, we're reflecting on what has worked and what's missing from our training. To help you through the reflective process we've designed "ideal training weeks" for each other based on our 2024 target races. These microcycles incorporate runs we enjoy, runs that have yielded success, and runs that might be a missing ingredient for greater success.
The Norwegian Model of double threshold, Parker Valby's cross training, Kelvin Kiptum's massive mileage and quality. We're diving into each and unpacking what can be scaled and applied for better running in 2024.Questions, comments, or show ideas? Email us: secondsflatpodcast@gmail.comEnjoy the show? We'd love your feedback in a 5 star rating on Spotify or Apple Podcastscolumbusrunning.com
After 2 years removed from the marathon and a year battling serious injury, Columbus Running Company Elite athlete Sakiko Minigawa ran the California International Marathon last week chasing the Olympic Trials standard. Despite the obstacles, and perhaps because of them, she raced to a new personal best of 2:35:52. As Booker T. Washington wrote, “Success is to be measured not so much by the position that one has reached in life as by the obstacles which he has overcome.” By that measure, Sakiko has reached the pinnacle of running success. She joins us this week to share her experience of training, persevering, and ultimately excelling.Questions, comments, or show ideas? Email us: secondsflatpodcast@gmail.comEnjoy the show? We'd love your feedback in a 5 star review on Spotify or Apple Podcastscolumbusrunning.com
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.Questions, comments, or show ideas? Email us: secondsflatpodcast@gmail.comEnjoy the show? We'd love your feedback in a 5 star review on Spotify or Apple Podcastscolumbusrunning.com
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!Questions, comments, or show ideas? Email us: seondsflatpodcast@gmail.comEnjoy the show? We'd love your feedback in a 5 star review on Spotify or Apple Podcasts!columbusrunning.com
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...Questions, comments, or show ideas? Email us: secondsflatpodcast@gmail.comEnjoy the show? We'd love your feedback in a 5 star review on Spotify or Apple Podcasts!
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…Questions, comments, or show ideas? Email us: secondsflatpodcast@gmail.comEnjoy the show? We'd love your feedback in a 5 star review on Spotify or Apple Podcasts.
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.Questions, comments, or show ideas? Email us: secondsflatpodcast@gmail.comEnjoy the show? We'd love your feedback in a 5 star review on Spotify or Apple Podcasts.
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.Email us thoughts and questions: secondsflatpodcast@gmail.comAnd if you enjoy the show please leave a 5 star review on Spotify or Apple Podcasts!
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.Email us questions or ideas: secondsflatpodcast@gmail.com
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.
Questions or show ideas? email us: secondsflatpodcast@gmail.com
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!
Welcome to Part Four 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 turn back the clock for a nostalgic look inside sports and pop culture one year out from the Games of the Twenty-Third Olympiad. MTV ruled the airwaves, Michael Jackson transformed his hit single Thriller into a fourteen-minute movie that still ranks as the greatest music video ever, North Carolina State Coach Jim Valvano madly sprinted around the University of New Mexico basketball court looking for someone to hug after the greatest Cinderella run in NCAA history, and the Baby Boomers grip of American culture loosened as Generation X came of age. 40 years later, this is the story of Los Angeles in the 1980s, the world’s cultural capital, and its history...
Welcome to part 3 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. The week we take you to the Land of the Rising Sun and Morning in America. 40 years later, here’s the story of the second running boom’s prolific marathoning depth...
We went off course early for an important 80s pop culture discussion, but came full circle with advice on how to manage and train for in-race adversity -- like Phil's off-course adventure in his recent half marathon. In between those topics we examined the 3 variables that dictate your training: duration, frequency, and intensity. How do we manipulate these to best train? Which do we increase first and why? How does each impact the others? Find out in Mile 152.
Welcome to Part 2 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 take you to Boston 1983 -- a pinnacle of American marathon dominance. 40 years later, here’s the story of Boston 1983...
Welcome to Part 1 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 take you to Rotterdam 1983. It was billed as an epic showdown between arguably the world’s two best marathoners: Alberto Salazar and Rob de Castella. 40 years later, here’s the story of Rotterdam 1983...
Chebet beats Kipchoge! Kiptum runs 2:01! Emma Bates leads through Heartbreak Hill! Sifan Hassan has an epic comeback! It's time to recap the marathon battles at Boston and London.Plus, we're unveiling our upcoming historical retrospective series on the 1984 L.A. Olympic Marathons. We're going deep on the athletes, the training, and the build-up races leading to the 40th anniversary of a seminal event in marathon history.
Kipchoge is coming to Boston, 4 of the 5 fastest men ever are headed to London, star American women and men will be on the line at both races, and Phil promises fireworks! It's time for our preview of the crown jewels of the spring road racing season.
As we near America’s most historic road race, the Boston Marathon, Dakotah Lindwurm of Minnesota Distance Elite and PUMA Running joins us for a preview of Boston’s 127th running. Dakotah enters Boston with a 2:25 marathon personal best and back-to-back Grandma’s Marathon victories. She shares her training, race goals, and reflections on tune-up races at Gate River Run 15K and the New York City Half. But none of that is more important than her unsurpassed love for running. Dakotah’s perspective is a breath of fresh air, and she’ll have you cheering for her on Patriot’s Day, April 17th.
As we return to race-focused preparation let's take a peak into our recent training. Then, we'll complete our March Madness marathon bracket with 16 of the best female marathoners ever competing for the prize of Greatest of All Time.
We've had the new Hoka Clifton 9 and Rocket X 2 on our feet and we tell you how they ride. Then, in our main segment, let's put 16 of the greatest male marathoners ever in a NCAA-basketball-style March Madness bracket and see who emerges as the greatest of all time (in the non-Kipchoge division). And finally, we conclude with an ode to high jumping legend Dick Fosbury.
We catch you up on all the recent record breaking track, field, and road racing performances before discussing our Mile 143 interview with Professor Andy Jones. Then it's time to dive into new scientific literature on threshold training and the Norwegian Training Model.Paper referenced: https://www.mdpi.com/1660-4601/20/5/3782
No one in the field of exercise science has contributed more to our understanding of marathon training and racing than Andy Jones. Professor Jones has worked closely with arguably the two greatest marathoners in world history: Paula Radcliffe and later, as a lead physiologist for the Breaking 2 Project, Eliud Kipchoge. He serves as Professor of Applied Physiology at the University of Exeter and has published 350+ original research and review articles. In this episode, Andy shares his laboratory and practical experiences to help us better understand marathon physiology. His lessons can make all of us stronger marathoners. We open with a background discussion of the science underpinning endurance performance before shifting to how we might apply these concepts for better training and the scalable examples from Radcliffe, Kipchoge, and other legends of the 26.2 mile distance.Resources referenced:Breaking2 Project: https://www.youtube.com/watch?v=26VhcxatsmsEliud Kipchoge's Sub 2 Hour Marathon @ Vienna: https://www.youtube.com/watch?v=k-XgKRJUEgQThe maximal metabolic steady state: redefining the 'gold standard': https://physoc.onlinelibrary.wiley.com/doi/full/10.14814/phy2.14098Physiological demands of running at 2-hour marathon race pace: https://journals.physiology.org/doi/full/10.1152/japplphysiol.00647.2020Effects of Two Hours of Heavy-Intensity Exercise on the Power-Duration Relationship: https://www.researchgate.net/publication/323657654_Effects_of_Two_Hours_of_Heavy-Intensity_Exercise_on_the_Power-Duration_Relationship
We give a full review of the new ASICS Nimbus 25 then catch you up on an unprecedented week of indoor track action. Which race performance was the best? Then, it's time for the seminal annual US indoor track meet -- The Millrose Games -- and we preview some of the showcase events. Finally, we close with workout session ideas for when you are in a down cycle, less structured training block, or transitional phase.
Last weekend Andrew Colley of the Zap Endurance team raced to a second-place finish at the US Cross Country Championships in a time of 28 minutes 47 seconds. That result punctuated a thrilling return to racing this fall and winter for Andrew. He also claimed top 10 spots at the US 10 Mile Championships and USATF road 5K champs, and 4th place at the ultra-competitive Thanksgiving Day Manchester Road Race in a course-record time for the age 30 and over division. Now Andrew sets his sights on the World Cross Championships in Australia next month as a member of the 6-man US squad. He joined us fresh off his runner-up performance for a discussion of cross country, training, and the challenges of overcoming injuries. Plus he gave us a sneak peak into his upcoming marathon schedule and the fueling plan that will carry him through those 26.2 miles. Here’s a spoiler…if you’ve thought about training on sweet tea and Bojangles, American distance running has a hero who is one step ahead of you.
Like you training in adverse conditions, we stayed committed to the craft this week and recorded amid some nasty weather. We apologize for the occasional weather-related background noise.Aussie XC trials for the World Champs were last weekend. We recap the action from the beautiful venue at Stromlo Forest Park, and discuss the favorites to make the USA squad.Then it's time for training talk. Our conversations flow from several great recent listener emails. There's something valuable in these questions for every type of runner!
After a brief training update, we preview this weekend's lightning quick Houston Half Marathon field. Then we tackle a listener question about best practices for when and why to use medium-long runs v. long runs across endurance events from 5K to half marathon to ultra distances.
Start your 2023 training right with 5 key strategies from elite distance runners that apply to all of us. What are the big concepts the pros master that can be scaled to the masses? Tune in to find out. These principles build on episodes 114 and 115 and our analysis of the landmark study, "The Training Characteristics of World-Class Distance Runners: An Integration of Scientific Literature and Results-Proven Practice."Happy New Year! Let's make 2023 our best year of running yet.
Happy Holidays! We're excited to share our top shoes, gear, races, books, podcasts, and training lessons of 2022. Let's learn and grow from these experiences to become better runners in 2023. Also, are you stuck in the winter deep freeze? We conclude with a few tips to make the most out of cold weather training.
Our race at CIM was a disappointment, but it wasn't a failure. We have the opportunity to reflect, learn, and improve. We share how we process the common challenges of marathoning so that you too can grow after a disappointing race. Plus, we review the most anticipated Asics shoe release of the year: the all new Superblast!
We open with discussions of the recent NCAA Cross Country Championships and Manchester Road Race then dive into all things CIM. Phil and Travis prepare for their duel on the streets of Sacramento as part of the California International Marathon and US Marathon Championships. If you are racing this weekend this is a must listen for the best last minute tips!
Do you have an upcoming target race and you're determining how to execute a shorter or benchmark race during the training build? We review our experiences at the Shut-In Ridge Trail Race and Indianapolis Monumental Half Marathon as examples of how to "tune up" for a bigger race on the horizon.
Happy Halloween! This week we're previewing the exceptionally deep fields at the 2022 New York City Marathon and making our predictions sure to go wrong. Plus we have a review of the much anticipated Asics Novablast 3, and a debate over the best fun size Halloween candies.
We open by lamenting the near miss of Cosmo's return to the program before unpacking the last seven days of our training. Then in our feature segments we discuss best practices for running two marathons in short sequence -- and if this is something you should consider doing -- and tactical approaches to the upcoming Greenville Marathon at the Spinx Run Fest.
The Chicago Marathon exceeded expectations with Emily Sisson running an American Record, Ruth Chepngetich blazing off the front at an astonishing pace, and Conner Mantz solidifying himself as a legit marathoner in his debut. We discuss all that action plus a detailed conversation about categorizing your long runs and how to craft long run workouts for marathon success.
We take you inside the Berlin Marathon and Eliud Kipchoge's record-breaking performance and ask how much faster can he run? When will his record be broken? Is this the greatest race ever? Then, after training updates and our initial impressions of a few new shoes, We preview the upcoming marathons at London and Chicago. How fast will Sir Mo run in his marathon return? How fast will Connor Mantz run in his debut? Who will win the head-to-head battle of Furman alums Frank Lara and Wilkerson Given? Phil and Travis place a few friendly wagers while answering all those questions.
After an opening discussion of Grant Fisher's remarkable track season, we unpack a framework for evaluating training. Rather than looking at specific workout ideas, intensity zones, or paces to run, we reflect on how our training can improve, express, or degrade our race readiness. By categorizing your sessions this way, and reflecting on the impact of each of these 3 categories, you can have a more effective training cycle for the fall race season and beyond.
You've been sending us great questions and we dive into a few more this week on 5K and marathon training, super shoes, when to walk versus when to run in training, and where to run your next PR race. Plus, we review the new Saucony Endorphin Speed 3 and Brooks Glycerin 20.
Asics athlete Lindsay Flanagan continued her uber successful 2022 campaign with a personal best and course record victory at the recent Gold Coast Marathon. Lindsay’s mark makes her 1 of 4 American women this year to run under 2 hours and 25 minutes. She joins us this week for a conversation about that breakthrough win Down Under, the training that helped her cover the 26.2 miles in such dominant fashion, and perhaps our most passionate discussion yet of breakfast food preferences!
In the past 3 years Colin Mickow has ascended from marathon newcomer to a 2:11 personal best and member of the United States contingent at the World Championships in July. A tireless worker, Colin shares with us the details of his high-mileage training regimen. Plus, he takes us inside his response to race adversity after getting tripped up at World Champs, and he puts to bed any debate about the best deep dish pizza in his hometown of Chicago. More than anything else in our conversation, I left inspired by the discipline and humility that have helped Colin move to the top of American men’s marathoning.
We open with our favorite moments from the recent World Championships in Eugene, Oregon, then dive into a listener question about how running slower can help us race faster. And in our feature segment we pick the 5K sessions we would make the foundation of our training.
Fresh off a personal best of 3 minutes and 34 seconds in the 1500 meters, mid-distance star Sam Prakel joins us this week. Sam owns one of the top 10 indoor mile times in American history and recently set a state soil record for the fastest time ever run in Washington with a lightning quick 3:50 road mile. Earlier this year he represented the US at the world indoor champs. Then, last month he took the lead late at the US outdoor champs before barely missing the World team. Sam shares his perspective on the ongoing World Championships, his track and road racing, the future of Oregon Ducks Track & Field, and more.
For the first time ever the World Athletics Championships will be held in the United States. We bring you a preview of the most anticipated events, World Champs history, and TV/streaming details for the Super Bowl of Track and Field!
Happy 4th of July! We have entered the dog days of summer in much of the country, and that means it’s time for our beloved “Summer of Hills." When we see fellow runners out on the trail or receive messages from listeners one of the most common topics of conversation is the “Summer of Hills.” It has become almost synonymous with Seconds Flat. In this episode we'll provide a framework of understanding with guidance and the key questions you need to ask to create your own hill training regimen.
We're bringing you all the history, course details, logistics, insights, and results from a trip to the biggest marathon of the summer: Grandma's Marathon in Duluth, Minnesota.
Inspired by the Duluth experience, in the intro we draft a fantasy team of the best American marathons beyond the big 3 majors of Boston, Chicago, and New York.
After a brief recap of last week's track and field action, we bring you the second half of our conversation about fartlek training. This episode focuses on how and why we construct sessions at specific intensities beginning with marathon effort and getting faster.
We're taking a deep dive into the art of fartlek training in a 2-part series. We'll cover why it works, how to execute, and a cornucopia of example sessions. We begin with history, structure, how it translates from elite athletes to the running masses, and an examination of some of the most famous fartlek sessions. Enjoy!
"Before my transformation journey began, I was very depressed. I had major self-worth and self-esteem issues. I was a smoker, I drank very heavily almost every day, I had no energy, I was burnt out, I was angry, and I could barely bend over to tie my shoes. I felt like I was a shell of a person. I truly didn’t recognize the person I had become, and it was really heartbreaking. I was looking for love and comfort in all the wrong ways, I didn’t know how to communicate my needs or what was bothering me and used food to cope. In 2017, I weighed 256 pounds at 26."
Those are the words of Chloe Campos as told to Women's Health Magazine. Today, Chloe is a runner, kickboxer, and inspiration to many who follow her journey via social media. We're so happy our friend Chloe joins us this week to share more about her 5-year journey and her goals for what's next. Plus, Chloe's story provides a great avenue for exploring and answering many questions facing new and newly rededicated runners.
Follow Chloe: @fitgirl_felicity
Phil and Travis both raced in the past few weeks, so we're taking you through those experiences and telling you everything to know if you want to run the New River Marathon or Lilac Bloomsday 12K. Plus, a gear review of Nike's newest half tights, and the highlights and greatest indiscretions of culinary consumption at Greek Fest 2022.
In this episode we’re bringing you the second half of our conversation about the recent publication, “The Training Characteristics of World-Class Distance Runners: An integration of Scientific Literature and Results-Proven Practice.” Last time we discussed the key conclusions. Now, we’ll pick up with specific training methods and training intensities addressed in the paper, more on how you can apply these findings to your running, questions raised for the future of training, and new insights on tapering.
paper referenced: https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-022-00438-7
A new study provides a fascinating synthesis of what lab research tells us produces great runners and what the best runners in the world are doing in practice. We'll discuss the data, how you can apply it, and what questions are raised. But first we recap all the exciting Boston Marathon action!
paper referenced: https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-022-00438-7
Friend of the Show Brad Orr joins us this week and details his training, mindset, racing, and remarkable victory at the uber tough Georgia Death Race in his first trail ultramarathon. Plus, it's Boston week! Enjoy Patriot's Day!
Zach Barker joins us for a discussion about how Maurten's revolutionary sports fuel has transformed marathon nutrition, his quest for the Olympic Trials Marathon, and the upcoming Boston Marathon. Maurten will be the official on-course nutrition at Boston this year, so Zach gives us a sneak peak at what you can expect on Patriot's Day!
For 9 miles -- from the Newton Hills to the finish line in Boston’s Back Bay -- at the 1982 Boston Marathon, Dick Beardsley and Alberto Salazar raced in near perfect concert under the searing mid-day sun. As competitors melted away behind them and the crowd roared deafeningly beside them, Beardsley and Salazar remained so tightly knit that each could feel his opponent’s gasping breath and could measure progress by the proximity of the two wiry shadows marauding the most famous streets in road racing. It was an edge-of-your-seat, back-and-forth drama rarely seen in marathoning. Ultimately, both men ran under 2 hours and 9 minutes -- a first in marathon history and a mark that only 1 American broke in 2021. The taxing heat, relentless surging, and unwillingness of either man to crack earned the 1982 Boston Marathon the well-deserved moniker: “The Duel in the Sun.” As that race’s historic 40th anniversary nears, Dick Beardsley joined us earlier this week on his 66th birthday to recreate the 26.2 mile chase for the laurel wreath. He also shared his riveting personal journey of obstacles, tragedy, redemption, and hope.
Dr. Christina Schultz stops by to share her insights on how plyometrics training can make you a faster runner. Also, we give initial impressions of the Nike Streakfly and Hoka Torrent 2, talk about Grant Fisher continuing to break records, cover results from other big recent races, and discuss Phil's recent half marathon PR.
Michigan State star Morgan Beadlescomb has been on a tear this winter. Building on his top 10 finishes at the outdoor track championships last spring, Olympic Trials in July, and at NCAA cross nationals in the fall, Morgan has torched the boards indoors over the past month. He ran 7 minutes and 43 seconds for 3000 meters at the Millrose Games followed by an NCAA-leading 3:52 mile at the Windy City Invite. That mile was the fastest first sub-4 mile in American history. Now Morgan sets his eyes on championship season. Earlier this week we spent time with Morgan talking about his electrifying recent performances, the quest for a national title, and life as a grad student with an extra year of eligibility post pandemic.
Each of us has a unique response to training. Using Phil's upcoming marathon training block as a case study, we're providing insights into how you can shape numerous variables within your running to best fit your needs. But first we give Phil an early birthday gift, discuss the lightning fast indoor track results from the past week, and share our fast food guilty pleasures.
Part 2 of our lactate threshold and tempo training episode picks up from last week and builds on the concepts and definitions we presented as the "what" of training at these intensities. Now we add the "why" and "how" so that you can better employ lactate threshold and tempo training in your pursuit of running excellence.
We open this week with a roundup of the Millrose Games, top milers, and our training week. Then, at minute 22, we begin our conversation about the seemingly confusing topic of threshold training. This discussion was so exhaustive that we had to break it into two episodes. In part one we define blood lactate, lactate threshold, tempo running, and other key terms, share the most recent research on these topics, connect these efforts with race paces and other indicators, and clarify some common misconceptions about threshold training. In part two we'll move from the what to the how and why.
Sports Dietitian Kelsey Pontius joins us this week fresh off a 2:34 performance at the Houston Marathon. Kelsey shares her PR experience and tips for fueling both your everyday training sessions and your next race. You can follow Kelsey's running and work on Instagram: @sportsdietitiankelsey or visit meteornutrition.com
It's time for a deep dive into the ultimate training topic: How do we measure, record, and assess our training, considering both internal and external loads, to achieve our maximum potential? Dr. Phil Gregory is back and we attack this topic from both clinical and coaching perspectives. Plus, what a weekend in Houston! We open by discussing the Houston Half Marathon and Marathon.
Check out our friends @DueSouthCoffee and use the promo code SFPOD for 15% off your next purchase!
Happy New Year! We're kicking off 2022 with a conversation about half marathon training. We consider long run distance and intensity, quality workouts, training paces, course specifics, and more in this wide-ranging discussion.
Check out our coffee-roasting friends: @DueSouthCoffee
It's time again to answer some of your burning training questions. Friend and PT Phil Gregory is back to tackle your injury questions and we discuss our running shoes of the year, benefits of soft surface running, plantar fasciitis, speed development for distance runners, IT band issues, and Boston Marathon specific training ideas.
Check out Due South Coffee Roasters @DueSouthCoffee and DueSouthCoffee.com. Use the code SFPOD for 15% off your purchase at online checkout.
In Mile 93 we spent time breaking down what easy and recovery running look like. Now we'll add another layer and consider the "little things" you can add onto these easy days to create higher quality, more effective training.
Check out our new partner: @DueSouthCoffee DueSouthCoffee.com
We dug through the archives of 100 miles of Seconds Flat episodes to bring you our best immediately actionable advice for becoming a faster, stronger, and happier runner right now. Enjoy and thanks for your continued support!
Phil Gregory is an avid runner and physical therapist. He joins this episode and shares lessons from his career of work with runners at every level from weekend warrior to national class. Phil's advice will better prepare you for a successful, injury-free training cycle!
Traditional running schedules rotate around our 7-day workweek and the weekend long run. After a brief preview of the upcoming New York City Marathon in our intro, we discuss possible layouts of hard and easy sessions within that 7-day cycle. Then we analyze constructions, as well as pros and cons, of alternative cycle options lasting 9, 10, 11, 12, and 14 days. Could getting away from the weekly calendar be best for you?
It's time for two of the biggest races of the year -- all in one weekend! We have you covered with a preview of the races and racing strategies for these courses.
The final days before a big race can be the hardest part of the training cycle as we worry over the little details of our preparation and how to best apply the finishing touches. This week we'll take some of the mystery out of the taper, simplifying the process and keeping you focused on the most important ingredients. Plus, we detail the current lineup of super shoes that you can choose from for race day.
This week we're providing you with the tools for setting and attaining audacious goals!
Peter Bromka "Burn the Boat": https://bromka.medium.com/burn-the-boat-28374aa0327e
Tinman Calculator: https://runfastcoach.com/calc2/index.php
McMillan Calculator: https://www.mcmillanrunning.com/
VDOT Table: https://runsmartproject.com/calculator/
Stephen Seiler's data on race paces for well trained athletes: https://www.youtube.com/watch?v=UEApxvJFNlk
Molly Seidel's path to bronze in the Tokyo Olympic Marathon was far more serpentine than just the 26.2 mile course. From her experience we can distill valuable lessons that make us all better runners and stronger people.
We're diving into one of the most bewildering running topics: What should easy and recovery runs look and feel like. We'll hit the why, what, and when of easy days in all their forms, and examine the training of recent Tokyo medalists Jakob Ingebrigtsen, Eliud Kipchoge, and Molly Seidel. Run easy my friends!
The Tokyo Olympic Games have been a highlight reel of superhuman athletic performances. We begin by discussing our favorite performances so far. Then, we unpack our main topics -- inspired by the conversation around Simone Biles' decision to step away from the gymnastics competition -- sharing our own stories of running as an avenue for improving mental health, and providing tips for mastering race day anxieties so you can perform at your best.
National Institutes of Health study on the relationship between running and mental health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7663387/
We share the 3 biggest, boldest, burning questions for both men's and women's track & field that will be answered at the Tokyo Olympics! Plus, we open with a breakdown of Matthew Centrowitz's American Record attempt in the mile and what it means for his Olympic prospects.
Whether you are starting your running journey, restarting after a pandemic-induced hiatus, or deep in the heart of training for an upcoming race, we have the simple themes and tips you need to stay focused and successful. But first, we'll catch up on the action from last weekend in Monaco -- the highlight of the Diamond League season -- and build the hype for our upcoming Benji-Travis showdown.
The U.S. Olympic Team Trials wrapped up this past weekend in Eugene, Oregon, and Benji and Travis are here to analyze all the big action. Then, Travis shares the highlights and best running recommendations from a nearly 7,000 mile cross country road trip to Eugene.
Follow Stephen's journey for mental health awareness and education on Instagram: @S_Johns28
USA Track and Field broke the internet this week as Shelby Houlihan, America's premier women's middle distance runner, received a 4-year suspension after testing positive for performance enhancing drugs. We brought back your guy Benji to talk about BurritoGate and other Olympic Trials storylines. And Travis shares his experience from running 38 miles on his 38th birthday.
The stage is set. Ben and Travis -- two self-proclaimed titans of track & field -- are training for a showdown in a series of races for pride, glory, and honor. We break the early news on this epic encounter and invite your feedback for this special event. Then in the 17th minute we move to advice for how to crush your summer running goals even in the hottest, most sultry conditions.
Reference mentioned in this episode -- Temperature and Dew Point Adjustments for Pacing:
http://maximumperformancerunning.blogspot.com/2013/07/temperature-dew-point.html
We're excited to bring you a conversation with Furman University track star Ryan Adams. Ryan is among the top competitors for the 1500 meters crown in the upcoming NCAA track and field championships. He’s also a multi-time conference champion and school record holder. We hope you enjoy Ryan’s thoughtful and candid perspective on his collegiate track experience as he takes us from the highs of record-breaking performances to the challenge of the last minute cancellation of the 2020 indoor national championships.
We continue our conversation about the Mile with a deeper dive into warming up and pacing your race.
Downville Mile: https://runsignup.com/Race/SC/Greenville/DownvilleMile
Books referenced in this two-part series: Winning Running by Peter Coe (Mile Training) The Perfect Mile by Neil Bascomb (Mile History) Sub 4:00: Alan Webb and the Quest for the Fastest Mile by Chris Lear (Mile History) From Last to First by Charlie Spedding (Warming up in heat) Inside a Marathon by Scott Fauble and Ben Rosario (pre and during race self talk)
4 laps. 1609 meters. 5,280 feet. On the anniversary of Roger Bannister breaking the 4-minute barrier we take a deeper dive into the track event that has captured the distance runner's mind and spirit more than any other. Our two-part series begins with an update on recent mile race results as the spring track season builds toward Tokyo, then we share book recommendations, coaching history, and training tips specific to the mile. Next time we'll drill down on race day: warmup ideas, racing strategy, and how to run your personal best.
Check out the Downville Mile in Greenville on June 11! This debut race is your opportunity to take advantage of a net downhill course for a lightning fast mile time:
https://runsignup.com/Race/SC/Greenville/DownvilleMile
We're back from a weekend of racing at the Toledo Glass City Marathon! We'll breakdown all the course details for anyone racing Toledo in the future, share our racing experiences, and analyze our training block, nutrition and hydration plans, and new ideas for our next marathon attempt.
C.S. Lewis told us, “ You are never too old to set another goal or to dream a new dream.” Today’s episode is about the steps we take — not necessarily specific workouts, but rather practical approaches to the entirety of our training as learned from the best — to reach that next goal and reach excellence, whatever excellence might be in the context of your own running experience.
Matt Hensley is a Director of Business Development and Operations for ROLL Recovery. ROLL makes functional and mobile recovery products including the incredibly popular R8, which is a deep tissue massage roller. We’re excited to spend time with Matt on Mile 81 as we discuss ROLL Recovery, his family tradition of running excellence, training, how the running community is helping ROLL’s hometown of Boulder, Colorado stay resilient in the wake of tragedy, and much more. Matt shares so many great stories along the way. For more on Roll Recovery products check out Run In at 1301 E Washington St. across from Cleveland Park in Greenville.
From runners to romantics and poets to philosophers we call on our favorite sources of inspiration that will help motivate you through your next training cycle and big race.
Tyler McCandless ran a pr of 2:12:38 at the 2017 US Marathon Championships. He has also earned a PhD in Meteorology, an Energy Risk Professional certification, and has worked at the National Center for Atmospheric Research in Boulder, Colorado. As someone who finds weather forecasting and severe storms particularly interesting, I’ve wanted to interview Tyler for awhile. I hope you enjoy our conversation about marathons, meteorology, and how pushing your limits can yield your next big racing breakthrough. Please subscribe, rate, and review, and check out our YouTube channel: Seconds Flat by Run In.
Follow Tyler: @TrackTy
This week we cover the what, why, and when of Medium Long Runs. If you're not incorporating medium long efforts in your training now is the time to add them, and if you already are we provide ideas for making this type of run even better. But first we analyze a unique and wild weekend of collegiate running with the NCAA D1 Indoor and Cross Country Championships both happening over the span of four days.
The Gate River Run 15k, host to the USA 15k Road Championships since 1994, returns on March 20th in Jacksonville. Past champions include American distance running luminaries like Bill Rodgers, Joan Benoit, Todd Williams, Meb Keflezghi, Deena Kastor, Molly Huddle, and Shalane Flanagan. 3 previous guests of the show -- Christo Landry, Anthony Famiglietti, and Frank Lara -- all won national titles at the River Run.
This week Frank returns to the show to tell us about his meteoric rise over the past year and preview this year’s race. Then in the second half of the program we welcome in long time race director Doug Alred. Doug gives us a taste of the course and its history, a sneak peak at the elite field, and an idea of the changes and challenges he faces in making this year’s event possible.
"Going to the well" and "hitting the wall" are two of the most common analogies we hear as runners. In the first half of this week's episode we dive into how often and why you should or shouldn't "leave it all out there" in training. Then we analyze the fatigue related factors that create a wall late in longer distance races, and provide practical tips for reducing the wall effect in your next race.
Links:
For the pizza fans traveling the American West, here is the pizzeria in Cedar City, Utah we mentioned during a digression in our show opening race recap segment: https://www.centropizzeria.com/
This week Dr. Richard Hansen joins the program. Dr. Hansen coaches the Roots Running Project and operates High Altitude Spine and Sport in Boulder, Colorado. While only a few years old the Roots team has had tremendous success, and you’ll hear coach share stories about his athletes including Noah Droddy, Frank Lara, Alia Gray, and Maggie Montoya.
Our conversation spans the evolution of Roots Running and altitude-based American training groups, the influence of legendary coach Joe Vigil on the team’s training, incorporation of strength-based activities for injury risk reduction, and the Roots approach to marathon preparation.
The Greenville Half Marathon is almost here! We give you turn-by-turn analysis of the lightning fast course from Travelers Rest to Greenville, and help you develop an effective race strategy.
Road racing is back and this is the opener for the 2021 Run In Race Series. Subscribe to our YouTube channel: https://www.youtube.com/channel/UCFOZS47wEKZmWfESxFvEnKw/videos and be the first notified when we upload our course preview video so you can visualize your new PR!
We pick up where we left off in Mile 72 with your questions about sleep, tune-up races, stretching, long run hydration strategies, when to use strength training, VO2Max, interval workouts, marathon pace training, ice baths, and inspirational running books. Thanks for contributing to the discussion!
YouTube: https://www.youtube.com/channel/UCFOZS47wEKZmWfESxFvEnKw/videos
We reveal our new logo, intro, YouTube channel, race series and more! Stay tuned for details on even more coming resources and our apparel release. Thanks for your support in making these ventures possible! In the 21st minute we change gears and answer your training questions about mental and physical training as some races continue to be postponed or canceled, easy days, how to best employ strides, and when and why you might add a second run, or double, to your training day.
Links:
YouTube Channel: https://www.youtube.com/channel/UCFOZS47wEKZmWfESxFvEnKw
1964 Olympic 10,000m Final: https://www.youtube.com/watch?v=lTtbPsG3AQE
1972 Olympic 800m Final: https://www.youtube.com/watch?v=5LHid-nC45k&t
2010 Chicago Marathon: https://www.youtube.com/watch?v=ZFPhCJ4IKeE
Marketing Management: daniel@mktg-mgmt.com
Run In Race Series: https://runsignup.com/Series/RunInPointSeries
Ian Butler seized the moment at last month’s Marathon Project running a nearly 7 minute PR of 2:09:45 and joining an exclusive group of sub 2:10 American men. Butler’s underdog journey has followed a serpentine path from high schooler who held a single Division 2 scholarship offer to a post-collegiate runner who nearly quit the sport before joining his current training group, and now a top 5 finisher in the deepest American marathon field ever assembled. But Ian’s story is much greater than the sum of his accomplishments. He suffered two traumatic brain injuries as a child — the first as a baby leaving him in a coma. Running eventually provided him an outlet and an anchor. In his words, it saved his life.
You've been clamoring for our most up-to-date thoughts on long run training, so we brought in David Roche, one of the most accomplished endurance coaches in the sport, for a wide-ranging conversation. David covers planning, fueling, injections of quality segments within the long run, and more. He will leave you feeling prepared, enthusiastic, optimistic, and ready to challenge your preconceived notions of your limits! For more from David check out the Some Work All Play podcast and his book The Happy Runner.
We're privileged to bring you a story of hope, determination, and personal transformation. Daniel Harper will inspire you to be a better version of yourself in 2021!
You'll hear his two-year journey from a guy without running shoes to a Boston Marathon qualifier who hits the pavement for miles every morning. In the second half of the conversation our focus shifts and Daniel tells us how that journey has changed his life. And in the final minutes you'll hear the raw and powerful emotion of this experience.
Plus, Run In is so inspired by Daniel that we want to help you reach your running goals in 2021 with a free pair of training shoes. Tune in for details about how to enter!
Natasha Wodak holds the Canadian 10,000m National Record and was the first Canadian woman half marathoner under 70 minutes. After a seven year hiatus since her marathon debut at Toronto in 2013, Natasha returned to the event last week in Chandler, AZ for the Marathon Project. It was a scintillating return as she ran a 2:26:19 for a top five finish — the second fastest Canadian female performance in history.
Natasha takes us inside the Marathon Project, her physical and mental preparation, and her Tokyo Olympic dreams. Along the way we hear about how elites have similar marathon racing experiences as the rest of us and how finding joy in the process yielded joy in her outcome.
2-time Olympian, 6-time US Champion, and treadmill mile world record holder Anthony Famiglietti joins the show this week. Fam provides a unique and thoughtful perspective on what makes running special and how it can be a vehicle for a balanced, positive, successful lifestyle. In our wide-ranging conversation, Anthony reveals the raw emotion of a 2020 filled with heartache, and shares sound advice for the mental aspects of racing. Have you ever noticed that flow state performances occur when you relax rather than strain? Fam expounds on those experiences. Plus, he gives you some tips for treadmill training. And who doesn’t want to hear a story about running a sub 4 mile with a dog?!
Sub 4 with Bailey the dog: https://www.youtube.com/watch?v=qlObpA8uQEU&t
Treadmill Mile: https://www.youtube.com/watch?v=YocGbZDPRf0
Follow Anthony: @RecklessRunning // RecklessRunning.com
Welcome back for the final installment of our Workouts We Love series. We're unpacking Combination Workouts, or what we might also call Multi Zone or Mixed Sessions. Some of these are famous high volume sessions that we’ll break down and offer some modifications based on your level of experience. Others are our own creations. We’ll walk you through how constructing these workouts can exact a particular stimulus and fit your training goals!
We’re super excited to welcome in Kyle Merber, one of the best American milers of this generation. In a recent episode Ken Goe told us he fell in love with covering track because track athletes are the best people in sports. Kyle Merber personifies Ken’s perspective. I interviewed Kyle a couple weeks ago. Unfortunately, recording issues created a lot of lost audio. However, Kyle was gracious enough to squeeze us into his calendar again. That’s the type of kindness and generosity we’ve come to expect from our conversations with runners of every experience level. So, I spliced together pre and post Thanksgiving interviews for you. Kyle shares his perspective on running as a lifestyle, the challenging postponement of his Olympic pursuit, and how you can refocus on meeting goals interrupted by a tumultuous year. Plus, Kyle tells us about his new project creating recovery products for runners. We apologize for the slight audio variations from cutting together the interviews and we hope you enjoy Kyle Merber!
Follow Kyle on Twitter: @TheRealMerb
Kyle's NYT Profile: https://www.nytimes.com/2020/07/10/sports/olympics/kyle-merber-running-olympics.html
We continue our Workouts We Love series with Alternation Workouts. Alternations are quality pace change sessions that transform your usual workout recovery segments into steady floats. We cover historical examples from some of our sport's greatest coaches and how and when to incorporate alternations into your training.
We’re starting an exciting series of episodes about Workouts We Love as a way to bring you new ideas and zest for training. And, more importantly, to explain why we use these workouts, when we implement different variations, and how to use these in training for different distances.
First up: Progression Runs!
Resources mentioned:
Pace Calculator: https://runfastcoach.com/calc2/
VO2 Max % Chart: http://www.ustfccca.org/assets/symposiums/2015/DISTANCE-Stanley-Symposium-2015.pdf (scroll to pages 13/14)
For more than four decades Ken Goe transported his readers to front row seats for some of the biggest events in sports. In print, and later also online, Ken spent much of his career bringing to life the iconic races in track and field that we all wished we could see in person. His work transcended sports journalism and made him a trusted source for the story of the race and the story behind the race. Ken recently retired from his full time position at The Oregonian. After a brief and hard-earned respite at the Oregon Coast, he joined us for a discussion about the past, present, and future of competitive running and the greatest moments of his writing career.
Greer High School standout Coen Roberts was among our first guests on Seconds Flat, joining us for Mile 2. Since then Coen has won multiple state championships and qualified for Foot Locker XC Nationals. Now as a freshman at Wake Forest he begins his college academic and athletic career amid the uncertainty of the Covid-19 pandemic. Coen returns to the program via a Zoom call we recorded earlier this week and shares how he transformed this challenge into a once-in-a-lifetime opportunity to live and train at altitude in Flagstaff, Arizona.
In 2012 Kiwi Tony McManus set a world record for the 60-64 age group, clocking a 4:51.85 mile. That record stood until late August when Dan King shattered the mark by nearly three seconds at the South Carolina TrackFest. Dan joins this episode and chronicles his record-breaking experience. Along the way, he shares nuggets of wisdom that runners of every age and skill level will appreciate.
In his teens Andrew Wheating prowled the pitch as an aspiring soccer player in New Hampshire. By his early twenties he had earned the moniker America’s “Next Great Miler” after a series of electrifying performances and championships on the track. The two-time Olympian and three-time NCAA National Champion joined us earlier this week for some reminiscing on his legendary career. Plus, we get an inside look at his new position as Sports Marketing Specialist for On Running and the nascent On Athletics Club, which is making waves in the sport this summer.
Thanks to On for helping make this interview possible!
Our friend Benji is back for a special appearance as we discuss the fire on the track in Monaco and Stockholm as professsional track & field returns from its pandemic-induced hiatus. Joshua Cheptegei smashes the 5000m world record, the metric mile rivalry grows between teen sensation Jakob Ingebrigtsen and world leader Timothy Cheruiyot, and Norwegian Karsten Warholm keeps climbing the all-time list of greatest hurdlers. Plus, London announces the 2020 Marathon Field and we make bold predictions sure to go wrong.
Alyssa Bloomquist’s 2:41:24 winning performance at the 2019 Rock ’N Roll Savannah Marathon earned her a place on the start line at this year’s Olympic Trials Marathon. But the enormity of that accomplishment only scratches the surface of what Alyssa achieved that autumn day. A deeper dive into her running reveals a nearly-11-minute personal best as the culmination of a training block spent pushing her newborn daughter in a stroller. Earlier this week Alyssa spent her toddler’s nap time on a Zoom call with us sharing her story and a bit of motivation to get us all energized for our next training cycle.
We’re excited to have our friend Eddie Garcia of the Greenville Track Club Elite team join us this week. Eddie holds national records in the 10,000m and marathon for the U.S. Virgin Islands. We discussed his recent Pan-American Games experience and Olympic dreams. Plus, Eddie provides a valuable voice on the intersection of running and race. For decades athletes have advanced the dialogue and action around social justice issues, and Eddie shares his thoughts about how running can unite communities, mend fractured relationships, and move us forward together.
No man in our contemporary American running scene is more recognizable than Craig Engels. Your friends with only a superficial awareness of track & field may know him as that miler with the mullet and the mustache. But Craig is so much more: Olympic medal threat, your foremost guide to road tripping across America, and, as I learned in our conversation, ethnic buffet connoisseur. Craig joined us this week via Zoom for a lighthearted yet insightful conversation.
Instagram: @Craigathor
As we deal with postponements and cancellations of Spring races from local 5Ks to the Boston Marathon, we keep hearing the same question: How should I train with no races on the calendar? So we compiled our best advice -- complete with some specific workout ideas -- to help you turn this into your best base phase ever!
We are excited to open our new season with with Rich Kenah! Rich is Executive Director of the Atlanta Track Club and Race Director for the Peachtree Road Race 10k. Peachtree recently rescheduled from it's traditional Independence Day format to Thanksgiving morning. In a moment when all of our race calendars have been thrown for loops, Rich provides us with his insights on the changes and challenges facing the world of road racing. Moreover, Rich is a former olympian who shares his perspective on the recent Olympic Trials Marathon hosted by the Atlanta Track club.
Rich storming from the back en route to the 2000 Sydney Olympics: https://www.youtube.com/watch?v=CRp8KO8UHOw
Former GTC Elite and Clemson standout Kim Maloney spends time with us in this episode as we cover results from the Olympic Trials last weekend. An electrifying day of racing produced fast times and surprising results. Kim provides her analysis of the experience, excitement, course, and competition. Moreover, she inspires us with the story of her rise to athletic excellence.
It's finally time for the marathon we've had our eyes on for several years. Benji is back in town and we analyze the key players, the dark horses, the course, the weather, and everything else you need to know before the U.S. Olympic Team Marathon Trials this weekend in Atlanta. Plus, we make our predictions sure to go wrong.
Note: Shortly after recording this episode male contender Parker Stinson announced his withdrawal from the race due to injury.
In December 2017 Tim Ritchie won the U.S. Marathon Championship at the California International Marathon. In doing so, Tim became one of only two Americans that year to cover the marathon distance in under 2 hours and 12 minutes. Simultaneously, he became a legitimate contender for our Olympic team at the 2020 Tokyo Games. Tim joined me earlier this week via Skype and we caught up on his training, race goals, coaching, and much more as he nears the Atlanta Trials.
2019 Furman grad and 3-time All American Frank Lara recently had a breakthrough professional performance with a 1:01:48 half marathon at the uber competitive Aramco Houston Half. Frank’s mark moved him into the top 30 for fastest ever American half marathon times. He joined us last weekend for Mile 49 of the Seconds Flat Running Podcast. We discussed Houston, his college experience, his move to Boulder, Colorado for training, and we had fun with the finer points of block starts for distance runners, tae kwon do, his facial hair, and more…
We are back from winter break and Marni Sumbal returns to the show for a wide ranging discussion centered on her new books Athlete to Triathlete and The 365 Day Running Journal: Log Workouts, Improve Your Runs, Stay Motivated
As we hurtle toward the end of the 2010s, we look back at our favorite moments, books, athletes, and races of the decade. Then we pick our all-decade distance squads in a fantasy draft based on success across track, road, and cross country. Plus we look ahead to the athletes who may steal the spotlight in the 2020s. And finally, we bid goodbye (for now)to our friend young Benji as he leaves the nest and conquers the world.
"Sometimes betting on ourselves feels like one of the riskiest gambles you can take, but it almost always pays off. Surround yourself with the people who support your path, tone out the ones who don't, and take those chances to bet on yourself. You'll never imagine the magic that can happen."
Those were the inspirational words of Grayson Murphy after claiming the World Mountain Running Championship. Grayson has navigated a circuitous path to trail greatness: soccer player, NCAA track and cross country all-american, and now World Mountain and Xterra World Trail Champ. Grayson joined us for an interview last week sharing her journey and advice for aspiring runner attacking any terrain.
Over the past quarter century no program has more produced more cross country stars and national championship teams than the University of Colorado. Coach Mark Wetmore’s charges included Adam Goucher, Dathan Ritzenhein, and Jenny Simpson. Last year Dani Jones won the women’s XC individual title and 5k track championship. The latest to carry the torch for the buffaloes is PAC 12 champion and NCAA runner up Joe Klecker.
Joe joined us for an interview last week and we discussed the national championship meet, running for the storied Buffs program, and his love for home state of Minnesota’s Vikings, Twins, and Timberwolves.
We made it back from Benji's wedding in time to wrap up last weekend's NCAA Cross Country Championships. Plus, at the 17 minute mark Enoch Nadler joins the show. Enoch was the top American finisher at the Toronto Marathon with a personal best of 2:13. He also coaches Team Florida Track Club and shares his insights on training and racing.
Team Florida Track Club: http://teamfloridatrackclub.com/
Enoch on YouTube: https://www.youtube.com/channel/UCrJ7krBXgl-0r7kUvtmDNHw
Few American distance runners have equaled the success of Connor McMillan in 2019. The recent BYU grad placed 3rd in the 10,000 meters at the NCAA Track Championships, a surprise 4th at USA Championships this summer, and recently posted a 2:12 finish at the New York City Marathon. Connor’s time earned him a spot in the top 10 and he was the 3rd American finisher. He shared time with us earlier this week discussing his marathon breakthrough, his powerhouse high school and college programs, and lighter topics like his post-race sweet tooth.
Thanks to a listener question, this week we unpack methods for responding to a disappointing race. We discuss recovery, reflection, planning, and skill incorporation as tools for successfully bouncing back in your next training cycle. Simultaneously, we give you real time feedback and analysis from the New York City Marathon, which took place as we recorded this episode. We hope you enjoy that new wrinkle in our race coverage. Plus, did Benji just shock the world and sneak into a marathon!?
With a time of 2 hours, 10 minutes, and 37 seconds in his marathon debut, Jerrell Mock crossed the line as the 2nd American last week at Chicago. His finish made him an instant contender for the US Olympic Team and capped his rise from relative unknown, to blue-collar standout at Colorado State University, and now Olympic hopeful. Jerrell joined us for a phone conversation this week. We discussed running, music, facial hair, and much more.
This week we cover the action from the Chicago Marathon where the headliners struggled, new American contenders emerged, and Brigid Kosgei shattered the women's world record. Then we examine Eliud Kipchoge's historic 1:59:40 marathon time trial at the Ineos 1:59 Challenge in Vienna, Austria. Plus, Travis shares his St. George Marathon experience.
Two seismic events shook the running world early this week. Keninisa Bekele returned to championship form with a shocking 2:01:41 marathon at Berlin, and Alberto Salazar received a four-year ban in the Oregon Project doping investigation. We analyze both and raise a number of questions about what each means for the future of our sport.
Young Benjamin is back and we discuss the upcoming World Championships in Doha, the Berlin Marathon, our picks in each, recent doping controversies, the blazing fast Portland 5000, Benji's "Venmo for NBC Sports Gold" campaign, and much more!
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".
Every marathoner knows the dedication and sacrifice required to train and race. For many this holds even greater significance after qualifying for the legendary Boston Marathon. After we cover the highlights of the men's and women's races, Travis shares his journey through a buildup and race marked by challenges and adversity. We hope the experience will help inspire you in preparation for your next race!
It's time for a potpourri of all things running as we take you through Ben's recent racing experiences, the Georgia Death Race, a Boston Marathon preview, our updated reading and podcast recommendations, and more!
USA Indoor Long Jump Champ Kate Hall joins the program this week. Kate also finished second in the 60 meter dash and holds the national high school long jump record. Starting at minute 10, listen to Kate's journey through her first professional season and how her experience with Type I Diabetes impacts her career. Also, stay tuned after the interview for details on a huge giveaway from our sponsor Run ln!
Follow Kate's blog at: https://katehall2043.wixsite.com/jumpblog/blog-1 Instagram: @katehall2043
Marie Kernell has guided St. Joseph's High School to 11 consecutive state cross country championships. She joins the program beginning in minute 13 for a discussion about creating a culture of winning in running, coaching, leadership, and life.
After a series of near misses, former Greenville Track Club Elite athlete Ryan Root posted a massive personal best while earning the Trials Marathon Standard in Houston. Ryan takes us through the action split by split and shares his story of rising from relative running obscurity to triumph through dedication and perseverance.
This week we discuss incorporating fartlek running into your training plan for races from sprints to marathons. We have detailed workouts for hills, alternations, timed fartleks and more! But first we breakdown recent results from 2019's first big road race at Houston, Travis shares highlights from his racing trip to Austin, and we preview some exciting competition at the New Balance Indoor Grand Prix.
From purpose to goal setting to reflection and more we offer advice for making 2019 your best running year yet. Starting from scratch? Hoping to race a longer distance? Setting your sights on a new personal best? Before you dive into the nuts and bolts of training, tune in for some experience-based direction toward success.
In our final episode of 2018 we bring you all the best of the year: shoes, races, performers, podcast moments, and more. Plus, we look ahead to what awaits the running world in 2019. Send us your best of 2018 and any topics/questions for 2019 at secondsflatpodcast@gmail.com
Professional runner Austin Steagall joins the program and shares his running journey. With a recent trip to the USATF 5k Road Championships and a new 8k best of 22:59, Austin has emerged as one of the top distance runners in the Southeast. He gives us fascinating insights into his history of success, struggle, and perseverance. Austin's interview is full of experiences every runner can relate to in some way and use for improvement.
Travis is back from the California International Marathon, and, after wrapping up recent race results, we get into a detailed CIM race report at the 17 minute mark. What went well? What went wrong? What did training look like? And what were the highlights of the trip? Tune in to find out!
Our roundtable is back for more trail talk ranging from our best advice for first time trail runners to the intricacies of crewing an ultra. Also, we wrap up all the action from last weekend's NCAA Championships and look ahead to the US Marathon Championships at California International Marathon.
Our friends Dane, John, Kyle, and Scott join the show for a roundtable conversation of all things trail running. The first half of that discussion begins in minute 27. Off the top we wrap up the NYC Marathon then dive into our preview of the NCAA Cross Country Championships. We make individual and team championship picks and go all in with a high stakes gentleman's wager.
With a loaded women's field the anticipation for NYC 2018 is unrivaled among this year's World Marathon Majors for ladies. We dive into the competition and give you predictions for both the men and women. Plus, Galen Rupp's injury, a new Canadian marathon record, and a recap of NCAA XC conference championship action.
With her new book--Essential Sports Nutrition: A Guide to Optimal Performance for Every Active Person--releasing, Ironman, sports dietician, coach, and author Marni Sumbal dropped by to discuss all things sport nutrition. We take a peak inside the cover and share advice on fueling before, during, and after training. Plus, we share some of Marni's favorite recipes!
To order your copy visit: https://www.amazon.com/Essential-Sports-Nutrition-Optimal-Performance/dp/1641521694/ref=sr_1_1?ie=UTF8&qid=1540425049&sr=8-1&keywords=marni+sumbal
After a brief Fall recess we are back with a wrap up of recent record breaking road racing action as well as NCAA XC Pre-Nationals. Starting in minute 28 we outline basic principles and sample exercises you can use in the weight room on your quest for a new personal best!
The 2018 Chicago Marathon, featuring the much anticipated showdown between stars Galen Rupp and Mo Farah, has finally arrived. We analyze the races for both men and women and give our predictions. Plus, NCAA cross country heated up this past weekend at the Nuttycombe Invite in Madison, Wisconsin. We give you all the highlights.
Tapering, Nutrition, Warmups, and more...We discuss the key elements of race planning for 13.1 and 26.2 miles in the fourth episode of our training series. Listen for tips you can apply toward success in your upcoming race!
You asked and we listened! After hearing your questions about long runs we unpack our answers in the third installment of our Fall Half Marathon and Marathon Training Series. Plus, we have a new Marathon World Record. We breakdown Eliud Kipchoge's scintillating performance in Berlin.
This week we continue our training series with an in-depth look at the long run. We consider the key principles of how far, how fast, and how often in helping you craft better long runs for your training. Plus we make predictions for the upcoming Berlin Marathon and we have a special offer at the end of the episode for listeners who email us at: secondsflatpodcast@gmail.com.
In the first edition of our multi-episode Fall Marathon & Half Marathon training series we explore the benefits of using tempo runs. But what exactly is a tempo run? And how can you best execute it in training? We discuss those questions and more.
Resources referenced in this episode:
VO2 Max Pacing Chart -- http://www.ustfccca.org/assets/symposiums/2015/DISTANCE-Stanley-Symposium-2015.pdf
Tinman Running Calculator -- http://www.runfastcoach.com/calc2/
Steve Magness Blog -- http://www.scienceofrunning.com
Daniels, Jack. Daniels' Running Formula, 3rd Edition. Human Kinetics. 2013.
As NCAA cross country season gets underway we welcome Furman Coach Robert Gary to the show. Coach Gary leads the nationally-ranked Paladins in their quest for another Southern Conference title and national championship meet appearance. He shares his vision for the program, previews the fall campaign, discusses training philosophy, and reminisces about his two Olympic steeplechase appearances.
With cross country and fall marathon season right around the corner we analyze the biggest mistakes we've seen (and made) over years of running, and share advice for smarter, healthier, more efficient training and racing.
Professor Bill Pierce of Furman joins us for a training conversation centered around his famous Run Less, Run Faster program (interview begins at minute 28). And in honor of the recently announced high stakes, head-to-head golf grudge match between Tiger Woods and Phil Mickelson, we unveil our track & field and road racing dream matchups.
We are back from summer break! So much has happened in the running world in July and Ben opens the show with an update on American records, coaching changes, and more. Then we hear about his marathon debut at the daunting Grandfather Mountain Marathon in Boone, NC. For our main course we share ideas on when and how to return from a running hiatus. Have you been injured, sick, overstressed, overworked, or lacking motivation? We help you find the best course for a successful comeback.
25k American Record holder Christo Landry joins the podcast and shares stories from his accomplished road racing career. Christo describes his record breaking day as well as his victories in the US 10 Mile and Half Marathon Championships. What advice does he have for distance runners? And what is it like experiencing the passion and pageantry of Japanese ekiden relay racing? Hear Christo answer those questions and more!
Need a book for your summer getaway? We go through our running-related favorites and give recommendations for every type of reader. Next, it's World Cup fantasy draft time with some twists. We pick our top running destination trips to World Cup countries and also create teams of the best runners from these countries. Listen and join the fun for your chance at a Run In gift card.
Miss any of the NCAA Championships action? We have you covered with a recap of some of the biggest moments in Eugene, including the brilliant performance of our guest last week Allie Buchalski. And we hit the highlights of two Diamond League meets last week. Plus, tune in for details on free race entries, Run In store discounts, and new training programs!
Furman star Allie Buchalski stops by for our NCAA preview show! We have some fun prognosticating the meet; then Allie joins in, sharing her experiences from a remarkable running career and looking ahead to her final collegiate competition.
Also, listen for your chance to win a discount on your next running shoe purchase at Run In!
Hayward Field--Eugene, Oregon's running shrine and host of many of the greatest track and field events in American history--hosted its final Prefontaine Classic this weekend before undergoing reconstruction. Following a recap of all the Pre Classic action, we count down the landmark moments in Hayward History.
No one in Upstate South Carolina has been more dominant in the road racing scene over recent years than Ricky Flynn. Ricky joins us for a conversation about his transition into professional triathlon and the highlights of his road, track, and cross country career. Before our interview with Ricky, we cover our own racing adventures from last weekend, plus Adidas Boost Boston and Oxy, then preview the Prefontaine Classic distance races.
After a brief rundown of NCAA conference championship weekend, we go local with Coen Roberts--South Carolina 3200 meter state champ this spring as a sophomore--who discusses his title season and previews his xc training. Then we breakdown the best running spots in the region. Are you visiting Greenville/Asheville and looking for a great place to run? Or do you live in the area and need a new course? Let us help you find your new favorite route!
Welcome to The Seconds Flat Running Podcast! After Introductions we discuss recent marathon results in Boston, London, and Prague then hit the track for our analysis of Relay Weekend and the Payton Jordan Invite before wrapping up with some rapid fire take aways. What were the conditions really like in Boston? Where do recent performances rank Galen Rupp? Is Eliud Kipchoge the GOAT? Mo v. Moen who is at the summit of European marathoning? Is Jakob Ingebreitsen the next big thing? And just how impressive is the NAU distance squad? Tune in to find out all that and more.