Welcome to the Final Surge Podcast. We recorded this episode with Newbury Park Coach Sean Bronsan back in the early summer. But with technical difficulties with Zoom the episode was lost. After working to figure out what happened the recording was found. Newbury Park is concluding on what may very well be the best high school cross country season of all time. This recording happened before the season started so we do not discuss the season, but we do talk about his philosophies that lead to this historic season.

Not only is his boy's team considered by many the best boys team ever, but his girl's team is also ranked in the top 10 nationally. A big takeaway from the interview is his relationship with his athletes and getting them to believe in what is possible. What it takes to be great is different is what it takes to be good and he breaks down what that commitment looks like.

Welcome to episode 184 of the final surge podcast where we talk to Will and Sean of Running Lane. Running Lane is putting on a national championship race for high school cross country runners this year. With the cancelation of Nike Nationals, there was an opening, and Running Lane is filling that void. They already have a very impressive list of teams and individuals who have committed to attend. We talk to them about the event and the course. Final Surge is thrilled to be a sponsor of the event and we look forward to an amazing event.

 

You can follow them here

Link to the registration info for teams & individuals: https://runsignup.com/Race/AL/Huntsville/HSXCRace

Instagram: https://www.instagram.com/runninglane/

Welcome to episode 183 of the Final Surge Podcast where we welcome Brodie Sharpe from down under to the program. Brodie runs the Run Smarter Podcast. Brodie has a Physiotherapy Practice and helps runners overcome and prevent injuries. We get into some common myths, talk about strength training and other things you can do to stay healthy.

1:30 How did you get started in running?

3:05 How does that play into what you are doing in the running community?

4:15 In the podcast you take subjects and break them up into small chunks, how did the passion for the podcast come about?

6:10 You talk a lot about overcoming injuries, what are common themes when a runner comes in to see you?

8:43 Is part of that because access to the internet so people find workouts and hit it too hard?

11:00 When runners come in with the common issues how often do they go to shoes first as the way to fix the problem?

13:41 Do you put them on a treadmill and look at their gate?

14:36 If someone comes in and they are landing way out in front do you try to change that?

15:59 What do you do to coach them through cadence changes?

17:53 What types of things should they be doing to prevent injuries not overcome?

21:11 For preventive maintenance what type of strength work do you recommend?

23:55 I think there is great agreement on the Olympic style lifts, but how about less reps vs lighter weight more reps?

27:04 One thing you talk about in your podcast is good pain vs bad pain. Can you discuss the difference?

31:49 Advice I have heard is you run and the pain doesn't get worse during the run then it is ok to keep going, is this advice good?

34:19 What are a few of the running myths you hear a lot and talk about?

38:14 What about stretching for runners?

41:44 People are sitting at a desk all day, does it make sense to stretch out the hip flexors?

Resources Run Smarter Podcast Instagram

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Welcome to episode 182 of the Final Surge Podcast where today we welcome Olympian runner turned Olympic Coach Lee Troop to the show. Lee represented Australia in the Olympics as a runner and last year coached his second athlete to an Olympics qualification when Jake Riley qualified for Team USA in the marathon. We talk about his running career, what Jake has been up to, and also discuss Lee's Team Boulder club.

 

1:10 How did you get started in the running community?

2:12 How big was running in Australia during that time in the early 80's?

6:10 When you got to college were things different in the running community here?

10:03 After college did you stay here?

11:32 How was that running in the Olympics in your how country?

13:58 How did you make the transition into coaching?

18:15 You are coaching Jake Riley who will be running in the Olympics, how did that relationship start?

26:17 Jake is obviously very talented but that Chicago race was a huge breakthrough. Was that more of a mental breakthrough?

30:48 If a coach is building a program do you build it out all 16 weeks in advance or do you do week to week?

34:40 Do you repeat workouts often or do you do different workouts every week?

37:33 What is the plan between now and the Olympics?

43:10 Team Boulder you are really involved with a lot of things going on with the running community there, what are some of the things you are doing?

47:37 Do you do only in person coaching or do you do virtual coaching too remotely?

Resources Lee on Twitter Lee on Instagram Team Bouder

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Welcome to episode 181 of the Final Surge Podcast. This week we welcome professional runner Keira D'Amato to the show. Keira has an amazing story that ended with her just recently getting a professional contract from Nike. This was the first professional contract she was offered, and she was in her mid 30's. She took the time to share her story with us which we think you are going to find fascinating.

1:00 How she got started in running?

2:42 Were you a soccer player?

3:37 Did you consider yourself more of a cross country or track runner?

4:07 What was it about American University that made you want to run there?

5:10 Did you think about running after college?

7:02 Then for the next decade you were just a hobby jogger?

7:45 Give us an idea how many miles you were running during that decade?

9:20 We have talked to athletes who have taken a year or two off, but not a decade. At what point did you decide to start again?

11:12 Was there a moment where you said ok this is for real and I am going to get serious?

12:42 Did you call Scott right after that race to start working together again?

13:50 The last year you have really put your stamp on the sport, talk about it.

15:44 You have a lot of success in longer distances, what is your focus for this year?

17:10 Are you focusing on the 10k or leaving your options open?

17:54 Talk about what a week looks like for your busy schedule?

20:02 In real estate you control your own schedule, but real estate can be demanding too on your time

20:43 Were you looking for the right deal with a contract or was there reluctance because you were late to the sport?

22:45 How did the process go?

23:28 What is coming next for you?

24:40 Contact and Oreo's!

Resources Keira on Instagram Keira on Strava Keira on Twitter Keira Website

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Welcome to episode 180 of the Final Surge Podcast where today we welcome NAU national champion Tyler Day, who recently turned pro and announced he was joining former collegiate teammate Matt Baxter and Coach Ben Rosario with Northern Arizona Elite. We talked a little bit about his rise from a good Arizona high school runner to one of the best in the country in high school. We then talk about what the process was like when he announced he was turning professional. Tyler is always a fun listen and we hope you enjoy this podcast as much as we did.

1:58 How did you get started in running?

3:36 Once you started running did you keep running or was it a season thing?

4:42 Talk about your high school career

6:46 In your senior year in the 3200 you had the 7th best time in the state. That is good, but how does that project to someone who turns into a champion in college?

9:15 What was it about NAU that attracted you to there?

10:34 What were those national champion teams like with that group of guys?

14:10 You had two great college coaches back-to-back, what was that transition like to Smith?

15:47 As far as the coaching part, what did Coach Smith bring that was magic that seems to work wherever he goes?

17:20 When you were coming out of college you achieved a next level, so what type of interest was there from teams?

18:24 What lead you to Hoka NAZ Elite?

20:25 Did Matt being there help motivate you to join them?

21:15 When that decision time came was the focus always the 10k or did you have the marathon on your mind?

22:38 Is the focus the 10k for the Olympics?

23:17 Where are you now with the rehab?

24:30 What has been the thing that surprised you the most about being a professional runner?

25:47 Being the rookie do Fauble and Baxter make you carry their bags?

26:54 Any races on the books you have?

27:27 One thing the NAZ Elite team does to help their athletes is marketing and finding their niche. Talk about your products.

 

Resources NAZ Elite Shop Tyler on IG Tyler on Twitter

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  Welcome to episode 179 of the Final Surge Podcast where today we welcome Bertrand Newsom and Kevin Chang. They both came to running later in life and have teamed up to form Racemob. Racemob is a community of runners that share tips, stories, trumps, and laughter. They are also a podcast and coaching platform using Final Surge.

:52 What is your background, how did you get involved in running?

4:27 How did you guys end up meeting?

7:10 was your plan to build something bigger like Racemob?

9:45 What is the podcast about?

12:42 Are you using this to increase coaching base?

17:07 When you start a business like this you have more people looking to get out but also more people losing their job, so how did that play out?

21:30 Are most virtual or local?

23:25 How have you been using Final Surge?

26:47 What is the avatar of that person you are looking to work with?

29:21 Are you looking to create a stable of coaches?

Resources Racemob Website Too Legit

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Welcome to episode 178 of the Final Surge Podcast where we welcome back Martin Hehir. We had Martin on the podcast almost 4 years ago when he was a year out of college and running with the NAZ Elite team in Flagstaff. Today he is in Philadelphia, going to medical school, getting ready for his residency and has two kids. Yes he is still running though and recently won The Marathon Project race with a sub 2:09. We talk to him about his training and how he pulled that off with everything going on in his life right now.

1:25 Since the last time we had you on you left to go to medical school, can you bring us up to date?

2:58 You got married, go to medical school, had a couple of kids, what has been the hardest part of all that while still training?

4:01 You wanted to continue the running, was there ever a worry you wouldn't have the time?

5:45 When you graduate school are you expecting to still have the time?

6:49 You have been blessed with some amazing coaches, how is it being teamed back up with Coach Fox?

7:52 Fox and Rosario are both successful, but different coaches, what is the biggest difference you have noticed?

12:30 You mentioned other guys, NAZ seems like a tight team, right now you are with a team, but training on your own. Has that been a struggle?

14:00 Your in medical school so what was your reaction when you heard about this virus?

15:16 How did it impact your running?

16:35 How long of a break did you end up taking after the Trials?

18:30 Was there anything on the schedule or not yet?

19:38 You said early Sept you were out of shape, how long did it take you to get back in shape?

20:45 When you have a 20 mile day what does that day look like for you with everything going on?

23:30 Come November did your milage stay the same at 100 miles a week?

24:32 At what point did you realize it could be a big day?

26:10 There was a group of men in the 2:09 range, was it perfect race and perfect conditions or is this the new standard?

28:14 How were those last two weeks leading up to the race?

29:25 Walk us through the race

32:31 With only 4 miles it doesn't sound like much, but those 4 miles are the longest part of the race. What was your thinking when you went to the front?

33:56 At that point did you feel like you could hold on for another 5k?

34:41 What were your thoughts as you crossed the finish line?

35:27 I know with your residency coming yp is going to change things, but did this year change your outlook?

36:45 If you were looking forward ahead to this year is there a plan you would like to see happen?

37:39 What do you see as the vision for the Rebook Group you run with?

39:17 Do you think it will be more of a 10k and marathon group?

 

Resources Episode 36 with Hehir Martin Heir on Twitter Martin Heir on Instagram

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Welcome to episode 177 of the Final Surge Podcast where we welcome professional distance runner Noah Droddy to the show. Droddy has a great story of a slightly better than average runner in high school who became an Olympics Trial qualifier. Droddy burst onto the scene in 2016 at the Trials and recently finished second in The Marathon Project. We catch up with Droddy about his preparation for his latest race and what is next for him in 2021.

1:15 How did you get started in running?

2:30 What was it in your senior year that started to change things for you?

3:40 How were your times in your senior year?

4:12 Those are not times that jump off the chart, at what point did you decide that you wanted to run at the next level?

5:35 Did you have success in college as a freshman?

6:49 What was your progress like in college?

8:15 When you were getting ready to graduate college did you expect to continue to run as a professional?

9:28 What do you by you couldn't completely let running go?

10:29 When did you decide you were going to get serious and see what you could do?

11:59 At that point in 2015 was there even talks of the Olympic Trials?

13:00 When did the qualifier for the 10k come?

14:27 That night on the track you kind of became an icon overnight, what was that like?

16:11 When the shutdown happened how was your mindset?

18:08 How long was the process of shutting it down?

19:22 June you started training again, the Marathon Trials were done, did you switch your focus to the 10k?

21:25 Were there any health issues when you came back?

21:55 How was your training leading up to the Marathon Project?

22:43 You ran 2.5 minutes better than your PR, was 2:09 the goal for the race or just stick with the leaders?

24:00 How did you feel in the second half of the race?

25:16 Were there any workouts leading up to the race that had you thinking this could be a big race?

26:28 Do you have any staple workouts that you use every training cycle that you can see how you progress each cycle?

27:36 You mention these breakthroughs become the new benchmark, but do you think that 2:09 is now the benchmark for the US Men's marathon?

29:28 What are your plans after your break?

30:59 What is the status of the Roots Running Group

31:57 Richie is one of the under the radar coaches that probably doesn't get the credit they deserve

 

Resources Noah on Twitter Noah on Instagram Roots Running Project

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Welcome to episode 176 of the Final Surge Podcast where we welcome back Tinman Elite athlete Joey Berriatua to the podcast. Joey was first with us a year and a half ago on episode 123. Joey joined us to talk about where is running is now, recent PR's he has had and we talk about his new passion which is coaching with the Hammer and Axe Training team. Joey has big plans for 2021 including making it to the US Olympics Trial, possibly in more than one event.

1:10 What is new since last spring?

3:09 You started running again in late November?

4:10 You are forced to take 4-months off, what was the hardest part?

5:45 And when you started running, you were only running 5-minutes at a time?

6:54 How good shape did you get in with just swimming?

8:29 How did you manage the swimming, was it based on time?

10:05 You were back up to full volume by February and then March hit. Do you think it could have helped by not forcing yourself to race too quickly?

12:11 How has your training been going the last few months?

13:35 What races have you done since the injury?

15:06 And this month you set a PR in the 5k, how did that race go?

16:54 Do you have any more races on the calendar?

17:45 So the focus now is the Olympic Trials?

18:52 The team itself has grown a lot since we last talked, how has those dynamics played out?

20:10 How did the Hammer and Axe Training start?

22:18 Are any of your athletes local?

23:01 Are most of them high school?

26:25 Have you found this has helped your running?

28:09 What would they get if they work with you?

Resources Instagram: @joeyberriatua Joey Hammer and Axe Training

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Welcome to episode 175 of the Final Surge Podcast where today we welcome back Tinman Elite coach Tom Schwartz to the podcast. Tom is working on his doctoral dissertation for exercise science and we talk about that and how you can get involved too. We also catch up with how some of the Tinman team are doing. You can check out Tom's coaching which he uses Final Surge for at Run Fast Coach.

:45 How is everyone holding up?

1:52 You had some guys in Phoenix racing this past weekend, how is the racing going?

3:36 Any more races on the books?

5:00 How has Sam been doing, haven't seen much of him recently?

5:57 Talk to us about your dissertation

10:59 In that example during that 20% are you giving that 48 more speed work?

12:29 Shouldn't the slower one be working on speed more?

13:39 When you are looking at those online calculators about projected race times are they accurate or would they be more accurate with two data points?

17:17 Two kids both ran cross, but one ran over the winter and one did soccer, does this test show you what you need if one wasn't properly trained in the aerobic base for the last few months?

21:21 I have heard of this test with 300/600 would that show you the same thing?

22:33 Where are you at with the dissertation?

24:23 What are you looking for as far as test subjects?

26:46 You mentioned they will run the 1600 and 400 time trial, after that is there further testing, or is that it?

28:43 How many more individuals are you looking for?

Resources Website Email Tom Tom on Instagram

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