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.

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Mile 101: Easy Ways to Improve Your Easy Days

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.

Mile 106: Lactate Threshold and Tempo Training, pt. 1

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.

Mile 107: Lactate Threshold and Tempo Training, pt. 2

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.

Mile 111: Dick Beardsley on the 40th Anniversary of the Boston Marathon Duel in the Sun

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.

Mile 120: Grandma's Marathon Race Recap & Ranking U.S. Marathons

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!

Mile 122: Coming to America!  The 2022 Eugene World Championships

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.

Mile 123: 3:50 Miler Sam Prakel on The US & World Championships, Fast Road Miles, & Racing Tactics

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.

Mile 124: 5 Cornerstone 5K Workouts, Training Slow to Race Fast, & World Champs Recap

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.

Mile 125: Colin Mickow on His Rise to the World Championships Marathon

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!

Mile 126: 2:24 Marathoner Lindsay Flanagan on Her Training, Racing, and Gold Coast Course Record

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.

Mile 127: Your Training Questions, pt. 4 & New Shoe Reviews

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.

Mile 129: Is Your Training Improving, Expressing, or Degrading Your Race Fitness?

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.

Mile 130: Eliud Kipchoge's Marathon World Record, Previewing London & Chicago, & More!

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.

Mile 131: Emily Sisson Crushes Chicago, Long Run Workouts, & More on Super Shoes

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.

Mile 132: Racing Multiple Marathons on a Quick Turnaround and Greenville Spinx Marathon Strategy

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.

Mile 133: NYC Marathon Preview, Asics Novablast 3 Review, & Halloween Candy Power Rankings

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.

Mile 134: Best Practices for Tune-up Races & Shut-In Ridge / Indy Monumental Race Reviews

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!

Mile 135: California International Marathon (CIM) Course Strategy & Race Preview

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!

Mile 136: Learning From Marathon Disappointment // Asics Superblast Review

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.

Mile 137: Best of 2022 // Winter Running Tips

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.

Mile 138: Training Principles of Elite Runners, pt. 3 -- 5 New Applications for 2023

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.

Mile 139: Houston Preview // Long v. Medium-Long Runs When & Why?

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!

Mile 140: Fatigue Resistance, Ultra Long Runs, Hilly Half Marathons, & Time Goals

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.

Mile 141: Team USA's Andrew Colley on 2023 World XC Champs, Conquering Injury, & the Joy of Running

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.

Mile 142: Asics Nimbus 25, Indoor Records Fall, Millrose Games Preview, & Workouts for Down Periods

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=26Vhcxatsms
Eliud Kipchoge's Sub 2 Hour Marathon @ Vienna: https://www.youtube.com/watch?v=k-XgKRJUEgQ

The maximal metabolic steady state: redefining the 'gold standard':  https://physoc.onlinelibrary.wiley.com/doi/full/10.14814/phy2.14098

Physiological demands of running at 2-hour marathon race pace: https://journals.physiology.org/doi/full/10.1152/japplphysiol.00647.2020

Effects 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

Mile 143: Marathon Physiology with Andy Jones, PhD

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

Mile 144: New Research on Threshold Training & Andy Jones Interview Takeaways

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.

Mile 42: Jerrell Mock -- The Hero Distance Running Needs, but Doesn't Deserve

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.

Mile 45: Joe Klecker -- NCAA XC Runner Up & Pac 12 Champ

"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.

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