エピソード
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Show Notes
Full Video of this Episode (YouTube)
Deena's Essential "Instructional" Memoir at Amazon
Full 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 - Content
00:00 - In da Club/Intro
6:30 - Women's Marathoning from 1985-2003
12:00 - Protagonists
12:00 - Catherine Ndereba
16:30 - Paula Radcliffe
24:10 - Deena Kastor
40:00 - Other Protagonists
45:00 - Lead-up & Race Discussion
1:18:15 - 2004 Athens Olympics
1:30:00 - Open Discussion with Deena
1:37:00 - Excellence vs Success
1:46:50 - Deena's book and other favorite books
1:58:00 - Deena signs off, Jeff and Steve wrap up -
YOUTUBE VIDEO LINK
Only 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.
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Show Notes
Time - Content
00:00 - Race Discussion11:00 - Post-Race Interviews16:50 - Post Olympic Careers - Joan Benoit23:15 - Grete Waitz28:50 - Rosa Mota32:00 - Ingrid Kristiansen35:00 - 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 -
Show Notes
Time - Content3:30 - Reflections on Legends 1984 Boston Marathon6:00 - 1984 Olympic background13:20 - Women’s distance running history23:55 - Grete Waitz31:10 - Joan Benoit41:40 - Ingrid Kristiansen45:15 - Rosa Mota49:20 - Who was supposed to win? -
Episode Breakdown
0:00 - Introduction of Legends10:45 - Culture & Running Scene in 1982
17:55 - Background on Race Protagonists
34:55 - Race Discussion & Analysis
51:00 - The Race Finale
1:00:15 - Career Epilogue
1:13:15 - Hot Takes on Alberto
1:27:00 - Final Questions about Race
Links
Boston Marathon 1982 Video footage - https://www.runnerspace.com/video.php?video_id=62014
Duel in the Sun - https://www.amazon.com/Duel-Sun-Beardsley-Americas-Greatest/dp/1594866287
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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.
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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.
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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 [email protected] & use the subject Injured Reserve.
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A Question & Answer episode on playing a long game in your running.
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A Question & Answer episode on weight training.
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I. Preparatory Work:
Review Your WhyReview Your GoalReview Your TrainingReview Your CourseReview Your HeartII.Align Your Fitness/Circumstances with Your Objective
How Likely Are You To Achieve Your Goal90-100% Likely: Negative Split80-90% Likely: Slight Negative SplitLess Than 80%: Even SplitHow To Assess Your FitnessLong 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 fitnessPersonal Strengths/WeaknessesExperienceType of Runner: Steady-Eddie or Speedster?Mental SpaceGamer? Or Choker? Or somewhere in between?ConfidenceNervousnessCourse ConcernsCourse Challenges: Do Your HomeworkLook At Map/Elevation ProfileCheck the Elevation Scale! Very important. Measuring in feet or meters?Tens of or hundreds of?Read Race Reports/ReviewsInterview Friends/Training PartnersLook For All Intel PossibleUphills/DownhillsSpecial ConsiderationsRhythm & Flow vs Specific PacesIf Training Has Not Factored in The Specifics of Your Challenging Course?Reconsider Racing for TimeBe Very Conservative (Aggressive Negative Split)Don’t Make This Mistake TwiceWeather IS. But it WILL affect performance.Heat & HumidityIgnore At Your Own Perilit Harder On Heart/BloodflowShould/When/How You Adjust?Make A Plan 1 Week OutAdjust 2 Days OutLock In 12 Hours PriorAdjust in RaceIII. Make The Plan
Decide & ExecuteBig Picture: Tell The Story/Your WhyTwo Basic Approaches:Beautiful RaceGoal TimeDetails: Mile By Mile Or Gates?TURN OFF PACE CALIBRATOR!!!Mile By MileCloser Detail, More StressOverwhelmingLess Flexibility/More ControlGatesRequires Rhythm & FlowListening To BodyMentally Less Work & Less StressFactor Course, NOT WeatherDo the Details Corroborate the Big Picture?Always Be ClosingIV. Check Your Work
Does This Align with Your Training & Your Philosophy?Your Coach’s Philosophy?Do You BELIEVE In It?Can You DO IT? -
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.
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The Long Run
What Even Is a Long Run?
Why It Matters
Most Important Run For All DistancesBenefits for Aerobic Development (covered below)All Distances (800m to Marathoners/Ultramarathoners)Arthur Lydiard’s LegacyPeter Snell 20M Hilly runs as an 800/1500m runner)Special Concern for MarathonersOther 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 Physiologically
Enhancing aerobic development at the cellular levelStroke Volume - Hearts ability to send blood to working musclesGreater capillary densityBuilding mitochondriaRace Specificity Fat adaptation after about an hour and a half of running- fuel switchingLong 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 - 3:0010/mile pace: 16M - 2:40; 20M - 3:2011/mile pace: 16M - 2:56; 20M - 3:4012/mile pace: 16M - 3:12; 20M - 4:00Percentage 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. -
Dr Zach Bush on the Rich Roll podcast discussing gut health & biome.
Episode 353
Episode 414
Episode 456
Highly recommended. -
In this episode Steve discusses:
Why Mileage MattersWhy Dick Measuring is RidiculousWhy More Mileage Is Not Always BetterJunk Miles, Long Runs & Medium Long RunsWhat a Sweet Spot Is & How To Find ItHow To Safely Raise Your MileageWhat 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 -
RoP 12 - On Your Why: Creating a Running Purpose (Part II)
Quick Review from last Week:
Why Your Why is ImportantIntrinsic vs Extrinsic Reasons for Running & Why Intrinsic is the only one that will stick. How to get started:Brainstorming with Mind Mapping, clustering or other brainstorming techniques that work for you. Take your timeWrite a Letter to Running (LtR) that discusses RelationshipChallengesGiftsEmotions/FeelingsTake the LtR & pull out the most resonant threads.Take the Mind Map Brainstorm & pull out the most resonant threads.Pull on these threads, see how resilient & long they are. Take the threads & run with them for a few weeks. Do they braid into other aspects of your running. Are they compatible with goals, with failure, with success, with pain, with training partners, with Strava, with your geekometer? Do they fit with the rest of your life? With work, with family, with your other hobbies?If they can’t take the pressure, they are not real. You want to subject the threads to pressure.Create a Purpose Statement
SoP 1.0Take the tested threads & weave them into a statement. Take all the threads & copy & paste them into a document. Go over them & add, subtract, expand, deepen. The get them into a list or series of paragraphs.Look for redundancies, duplicates, the same concept written in different words & find the best version of that concept or feeling & lock it down. Tidy it up & walk away for a week or two. Be sure you tidy it up so when you come back to it is manageable & not a total mess. This Statement needs time to breathe & speak & grow. Give it that time. This is SoP 1.0.SoP 2.0Take the SoP 1.0 & read it. Look for more redundancies. Excise anything you feel didn’t stand up in the last week or two. Add anything that came up in the last week that feels important & called out to be included.Now take the list or paragraphs edit them mercilessly. Get them down to 1-2 paragraphs, 3 at the absolute limit. Read it out loud. What does it feel like? Is it alive?Listen for the commonality, the poetry, the practicality. This is what makes an idea universal & powerful. It is both magical & mundane. It is deeply moving & inspiring but grounded in the mess & muck of life. It needs to have been created in a space of vulnerability where you might be afraid to share it with others for fear of rejection but as the statement grows in power & utility you want to eventually shout it from the rooftop that you know your WHY! SoP 3.0 Now take SoP 2.0 & try to take the long version & turn it into 1-2 sentences. The Greatest Hits, or the clearest, cleanest drink from the stream of your words. The Essential. Or a reformulation into different words that get to a different angle or description of Why you run. What you would actually shout from the rooftops (because a few paragraphs won’t do.Then you plant the seed of your SoP in the fertile ground of your being. You see how it grows, how it impacts the rest of your life, how it is a very positive, useful way to experience life.Live your Purpose
You’ve created your Statement, now you have to live it. You’ll want to do daily, weekly, monthly check ins on your Purpose. Daily: Set a timer on your phone or watch to look back at your SoP daily. Do this consistently & you’ll eventually have it memorized. Then it will evolve, morph & change as you reflect on it. It will become a living document, one that informs, sustains & inspires you to be your best self, to recognize your inherent value. Weekly: You should be doing a weekly reflection on your training. This allows you to check in not only on the physical training you did in the week but to also reflect on the emotional, psychological & bioenergetic experience of your training. If you are doing this then starting off your weekly reflection by detailing how your Running Purpose served you that week can really deepen the value & experience of your SoP. It’s like a mission statement for your running & the consistency of your being aligned with your purpose will significantly improve your training at all levels. Monthly: I highly recommend a deeper dive into your SoP each month. Carve out 30 min to an hour to take your SoP, your four weekly reflections & read them. Then start again with the mind mapping brainstorming process that started this whole journey all over again. Don’t worry about anything: redundancy, ridiculousness, vulnerability, etc. Just take a deep breath & start the process over again. When you finish, look over the mind map & consider it in relation to your SoP. How has your purpose evolved or changed? Are there greater depths to your purpose that need to be folded into your statement? Any new languaging or images that can deepen the experience of living your running purpose, day to day.Some Additional Thoughts
Poetry & magic are inherent to all activities in our lives. It is the poetry & magic, we argue, that provides real, sustainable meaning in our lives. Do not be afraid of the Imaginal Realm where logic & order are less the operating system. A little beauty & chaos are critical, necessary components of life that frequently get overlooked or diminished in our society. By continuing to allow your purpose to flex & flow, it deepens & grows to the point where it infuses everything in your life. You begin to live through purpose, instead of through expectations, requirements & deadlines. You express your deepest, most authentic self. Now isn’t that magic?If you are interested in being guided through this process of finding your running purpose, Steve can help. He is also completing a certification in Purpose Guiding, which expands the search for purpose into all of life. If you are interested in that, you can check out our website (www.telosrunning.com/purpose-guide) or reach me directly at [email protected]. I look forward to hearing from you.
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RoP Episode 11 - Finding a Running Purpose
INTRO
Why It Is Important (6:18)
Stop chasing numbers start letting the process Deepens & expands the running processHelps develop meaningHelps develop balancePulls a beautiful form of expression back into the totality of your life. It is not separate or other. It IS you & you ARE it.Intrinsic vs Extrinsic Purpose (20:05)
Intrinsic means it is INSIDE you, it is part of your whole experience as a human being. Extrinsic means it is OUTSIDE you, that it is only a part of your experience of being human. Why it cannot be extrinsic.Flight or FightIt can’t be dependent on anything or anyone else. It must be its own ecosystem. External reasons don’t usually hold up under late-race pressures: pain, desire to quit, fear of failing, etc.This does not mean we don’t set extrinsic goals, it just means that WHY you run has nothing to do with anyone else. Period. The question of selfishnessHow to get started (36:05)
It’s a Big Ask, don’t diminish the difficulty & the importance. Take your time. Do not rush this process. If you have the time to devote a concentrated & focused period of time to this process that can certainly kickstart the process into overdrive & help you stay on task & in focus. However, it is probably best to set a goal of 3-6 months to have a SoP completed. This allows you to steep your purpose into a strong dark brew. Go DeeperBrainstorm with Mind Mapping: https://zapier.com/blog/mind-mapping-tutorial/ (40:37)Take these notes & use them to compose a Letter to Running (LtR) -
In this episode, Steve interviews the Wiseman of the Trails. A mentor to me for many years, Joe is a coach & former race director by trade but he is really more like a Taoist sage of the dirt. We discuss the early years the Austin running scene & the parallels between running, coaching, positive energy flow & trail running. We also cover Joe's years as a race director & the impact that he has had on the sport of ultra running. He is working on a book that should be available in 2020 that is a how-to manual on race directing.
You can find Joe's online coaching HERE at Rogue Virtual 1:1. If you listen in at the end he even gives you his phone number if you are old school like that. I was interviewed by the great Ron Romano for his podcast RunChats with @RonRunsNYC. You can find it HERE on Apple Podcasts or wherever you listen to podcasts. Season 4 of Telos Running starts December 30th. More on all available training programs can be found at www.telosrunning.com. -
A month early we ask you to take a look back on your running year & check your process & results against your 2019 goals, your purpose for running & how this reflection can be really impactful on you 2020 goals & results.
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A rant on the unreasonable expectations we all have in training & racing. We cover the expectation of linear progression, of expecting races not to hurt & training to gain fitness rather than proving fitness among other topics. We end on a positive note with some preliminary thoughts on a universal purpose for running.
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