Show NotesFull Video of this Episode (YouTube)Deena's Essential "Instructional" Memoir at AmazonFull video of 2003 London Marathon (PART I) (PART II)Footage of the 2001 World Championships 10,000m Race (YouTube)Deena book recommendations-Big Potential by Shawn Acor at Amazon-A Practice of Mountains by Andrea Mead Lawnrece at Amazon ($$$!)-The Art of Learning by Josh Waitzkin at Amazon Time - Content00:00 - In da Club/Intro6:30 - Women's Marathoning from 1985-200312:00 - Protagonists 12:00 - Catherine Ndereba16:30 - Paula Radcliffe24:10 - Deena Kastor40:00 - Other Protagonists45:00 - Lead-up & Race Discussion1:18:15 - 2004 Athens Olympics1:30:00 - Open Discussion with Deena1:37:00 - Excellence vs Success1:46:50 - Deena's book and other favorite books1:58:00 - Deena signs off, Jeff and Steve wrap up

Running On Purpose

Legends: 2003 London Marathon w/ Deena Kastor

YOUTUBE VIDEO LINKOnly 18 months after making the decision to train seriously, Dick Beardsley drives the best marathoner in world beyond his limits in the world's best marathon. How does an upstart develop so quickly in such little time? Listen to this interview & you'll find out. After our inaugural episode of Legends, covering the 1982 Boston Marathon & the iconic Duel in the Sun, we had an opportunity to interview Dick Beardsley. This interview runs the gamut, from history & reflections on his running career to a deep sharing of personal tragedy & loss. But the current running underneath the narrative is Dick's love for life, others & the simple act of moving through space. It was an honor to conduct this interview & hope you find it as moving as we did.

Interview with a Legend: Dick Beardsley

Show Notes        Time - Content 00:00 - Race Discussion 11:00 - Post-Race Interviews 16:50 - Post Olympic Careers - Joan Benoit 23:15 - Grete Waitz 28:50 - Rosa Mota 32:00 - Ingrid Kristiansen 35:00 - Who Was the Best of the Decade (1980's)? 43:00 - Rabbit Holes (Olympic Marathon Course Design & the History & Legacy of Athletics West) 47:20 - Questions/Debates/Loose Ends 

Legends: 1984 Women's Olympic Marathon (Part II)

Show Notes Time - Content 3:30 - Reflections on Legends 1984 Boston Marathon 6:00 - 1984 Olympic background 13:20 - Women’s distance running history 23:55 - Grete Waitz 31:10 - Joan Benoit 41:40 - Ingrid Kristiansen 45:15 - Rosa Mota 49:20 - Who was supposed to win? 

Legends: 1984 Women's Olympic Marathon (Part I)

Episode Breakdown0:00 - Introduction of Legends10:45 - Culture & Running Scene in 198217:55 - Background on Race Protagonists34:55 - Race Discussion & Analysis51:00 - The Race Finale1:00:15 - Career Epilogue1:13:15 - Hot Takes on Alberto1:27:00 - Final Questions about RaceLinksBoston Marathon 1982 Video footage - https://www.runnerspace.com/video.php?video_id=62014Duel in the Sun - https://www.amazon.com/Duel-Sun-Beardsley-Americas-Greatest/dp/1594866287

Legends: 1982 Boston Marathon

A dialogue with Bill Corrigan on how to set up a metal training plan. Bill asks if there is a periodization model we can use to optimize our mental game in running & racing. Recorded before the outbreak of COVID-19 on March 6th.

Q&A: On Planning Mental Training

In this episode we discuss life on lockdown & how we recommend silence & resilience as tools for coping with change & uncertainty. We end with one key session you can add now that will pay huge dividends down the road.

On Stillness & Resilience

A wide ranging, honest dialogue about how injury impacts running & life. We start off talking about the US Marathon Olympic Trials & move into the specifics of how Tomek became injured, how he struggled with diagnosis, how it impacted his overall wellbeing & what he's going to be bringing to his running & his community as he returns back to full health. I mention late in the podcast about the need for community when athletes are injured. We are considering creating a community of Injured Reserves who can commiserate, compare, discuss & stay in community while they recover from injury. If you are interested in helping us create this community, please reach out to me at sisson@telosrunning.com & use the subject Injured Reserve. 

On Practicing Being Human-An Injury Case Study w/ Tomek Baginski

A Question & Answer episode on playing a long game in your running.

Q&A: On The Infinite Game

A Question & Answer episode on weight training.

Q&A - On Weights

I. Preparatory Work: Review Your Why Review Your Goal Review Your Training Review Your Course Review Your Heart II.Align Your Fitness/Circumstances with Your Objective How Likely Are You To Achieve Your Goal 90-100% Likely: Negative Split 80-90% Likely: Slight Negative Split Less Than 80%: Even Split How To Assess Your Fitness Long Runs - How many 20+? Quality Long Runs? Closes? Tempo/Threshold Work - Helpful but less indicative; if you are good at them, it is very helpful, if not then reassess ability to reach goal. 10K & Faster - These are supports to the marathon training, not indicative of marathon specific fitness Personal Strengths/Weaknesses Experience Type of Runner: Steady-Eddie or Speedster? Mental Space Gamer? Or Choker? Or somewhere in between? Confidence Nervousness Course Concerns Course Challenges: Do Your Homework Look At Map/Elevation Profile Check the Elevation Scale! Very important.  Measuring in feet or meters? Tens of or hundreds of? Read Race Reports/Reviews Interview Friends/Training Partners Look For All Intel Possible Uphills/Downhills Special Considerations Rhythm & Flow vs Specific Paces If Training Has Not Factored in The Specifics of Your Challenging Course? Reconsider Racing for Time Be Very Conservative (Aggressive Negative Split) Don’t Make This Mistake Twice Weather IS. But it WILL affect performance. Heat & Humidity Ignore At Your Own Peril it Harder On Heart/Bloodflow Should/When/How You Adjust? Make A Plan 1 Week Out Adjust 2 Days Out Lock In 12 Hours Prior Adjust in Race III. Make The PlanDecide & Execute Big Picture: Tell The Story/Your WhyTwo Basic Approaches: Beautiful Race Goal Time Details: Mile By Mile Or Gates? TURN OFF PACE CALIBRATOR!!! Mile By Mile Closer Detail, More Stress Overwhelming Less Flexibility/More Control Gates Requires Rhythm & Flow Listening To Body Mentally Less Work & Less Stress Factor Course, NOT Weather Do the Details Corroborate the Big Picture? Always Be Closing IV. Check Your Work Does This Align with Your Training & Your Philosophy? Your Coach’s Philosophy? Do You BELIEVE In It? Can You DO IT? 

On Creating a Marathon Race Strategy

The first in an ongoing series of short exhortations or "rants", if you will. This week I discuss the essential & necessary aspects of suffering in our training & racing.

On Suffering (A Rant)

The Long Run What Even Is a Long Run?Why It Matters Most Important Run For All Distances Benefits for Aerobic Development (covered below) All Distances (800m to Marathoners/Ultramarathoners) Arthur Lydiard’s Legacy Peter Snell 20M Hilly runs as an 800/1500m runner) Special Concern for Marathoners Other races distances the LR is longer than the race. Not so for marathoners. Specificity  Can there be too much cost for this specificity? (Hanson’s, covered below) What Happens in the Long Run PhysiologicallyEnhancing aerobic development at the cellular level Stroke Volume - Hearts ability to send blood to working muscles Greater capillary density Building mitochondria Race Specificity  Fat adaptation after about an hour and a half of running- fuel switching  Long Run Adaptors vs Long Run Breakdown In my experience there are folks who, for whatever reason (genetics: slow twitch, fuel burning, personal preference) just respond much better to long runs.  There are those who breakdown. Most fall in the adaptor/slight adaptor camp, in my experience.  Hanson’s 16M Long Run - Luke Humphrey’s (https://lukehumphreyrunning.com/hansons-marathon-method-the-16-miler/) Time Factor: Balancing the Benefits of Aerobic Development with the structural damage of long runs. The Hanson’s Method argues that over 3 hours is very costly. I agree. & if you are a 4 hour + marathoner, there are hard choices to make. Do you prepare for the distance of the race? Or do you follow a more conservative approach? To me it comes down to the likelihood of injury or burnout.  9/mile pace: 16M - 2:24; 20M - 3:00 10/mile pace: 16M - 2:40; 20M - 3:20 11/mile pace: 16M - 2:56; 20M - 3:40 12/mile pace: 16M - 3:12; 20M - 4:00 Percentage Factor: Research has argued that keeping LR volume at 25-30% of total weekly volume max is recommended. Lots of marathon programs end up with LR being 50% of weekly volume for those who only run 3-4 times a week. I agree that this is a challenge but in my experience most people are already tapping out on what they can commit to in a training cycle. Sure, everyone would benefit from 50-70 mpw, but this is not doable for some. So do they keep their LR at 16M & get totally fucked?!? I really have never understood this argument.  I agree for races up to 13.1M that running 16-18M is sufficient, in most cases.  For marathoners, you have to think through the best option for yourself knowing your coach’s philosophy & what your risk factors are.  But 26.2M is 26.2M. I think you need to be ready. I think you need 22-24M long runs at least 2 times in a cycle.  

On The Long Run

Dr Zach Bush on the Rich Roll podcast discussing gut health & biome. Episode 353Episode 414Episode 456Highly recommended. 

Game Changers 1.0: Sleep, Nutrition, Letting Go & Trail Running

In this episode Steve discusses: Why Mileage Matters Why Dick Measuring is Ridiculous Why More Mileage Is Not Always Better Junk Miles, Long Runs & Medium Long Runs What a Sweet Spot Is & How To Find It How To Safely Raise Your Mileage What Mileage Has To Do With Your "True Potential" Enjoy!Telos Running has a new FREE Base Building program beginning February 3rd called, Basecamp. You can find out more at www.telosrunning.com/basecamp

On Mileage & Sweet Spots

A weekly podcast dedicated to training the body, mind & soul for what the race requires.