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

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.com

Enjoy the show?  We'd love your feedback in a 5 star review on Spotify or Apple Podcasts

columbusrunning.com

Mile 178: Elliott Cook -- Oregon's Pac 12 800 & 1500 Meters Champion

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

Mile 179: On Father's Day

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

Mile 180: This or That -- Choosing Sides on Hot Topics in Training & Racing

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…

Mile 183: The Road to L.A. ‘84, pt. 9 — The Olympic Marathons!

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 giveaway

columbusrunning.com

Mile 187: Windy City Chronicles, part 3

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!

Mile 188: Windy City Chronicles, part 4

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.com
columbusrunning.com

Mile 190: California Dreamin', part 1

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!

Mile 191: California Dreamin', part 2

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.com

YouTube links to the exercises described by Dr. Phil in episode 191:

https://www.youtube.com/shorts/V1NKta2znwU

https://www.youtube.com/watch?v=QiKl5UoiG5c

Mile 192: California Dreamin', part 3

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!

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

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