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?

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.com

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Mile 161: The Road To LA '84, pt. 6 -- New York '83

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.com

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

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Mile 162: Listener Training Questions | adidas Supernova Rise | NB 1080 v13

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...

Mile 163: Training, Dreaming, and Giving Thanks with Justin Mellott

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.com

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Mile 164: The Most Exciting Race Weekend of 2023!

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.com

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

columbusrunning.com

Mile 165: Sakiko Minigawa on Her Return From Injury to a 2:35 OTQ Marathon

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.com

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

columbusrunning.com

Mile 166: Analyzing the Top Training Trends of 2023

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.

Mile 167: Ideal Training Weeks // Houston Highlights

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.

Mile 168: Olympic Marathon Trials Preview // Austin 3M Half Race Review

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.com

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columbusrunning.com

Mile 169: Millrose Games | Super Shoes at the Marathon Trials | Legends Lost

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

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

Questions, comments, or show ideas?  Email us: secondsflatpodcast@gmail.com

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

columbusrunning.com

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

Seconds Flat

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