Happy 4th of July! We have entered the dog days of summer in much of the country, and that means it’s time for our beloved “Summer of Hills." When we see fellow runners out on the trail or receive messages from listeners one of the most common topics of conversation is the “Summer of Hills.” It has become almost synonymous with Seconds Flat. In this episode we'll provide a framework of understanding with guidance and the key questions you need to ask to create your own hill training regimen.
Jul 04, 2022•24 min
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.
Jun 26, 2022•52 min
After a brief recap of last week's track and field action, we bring you the second half of our conversation about fartlek training. This episode focuses on how and why we construct sessions at specific intensities beginning with marathon effort and getting faster.
Jun 15, 2022•37 min
We're taking a deep dive into the art of fartlek training in a 2-part series. We'll cover why it works, how to execute, and a cornucopia of example sessions. We begin with history, structure, how it translates from elite athletes to the running masses, and an examination of some of the most famous fartlek sessions. Enjoy!
Jun 11, 2022•47 min
"Before my transformation journey began, I was very depressed. I had major self-worth and self-esteem issues. I was a smoker, I drank very heavily almost every day, I had no energy, I was burnt out, I was angry, and I could barely bend over to tie my shoes. I felt like I was a shell of a person. I truly didn’t recognize the person I had become, and it was really heartbreaking. I was looking for love and comfort in all the wrong ways, I didn’t know how to communicate my needs or what was botherin...
May 28, 2022•57 min
Phil and Travis both raced in the past few weeks, so we're taking you through those experiences and telling you everything to know if you want to run the New River Marathon or Lilac Bloomsday 12K. Plus, a gear review of Nike's newest half tights, and the highlights and greatest indiscretions of culinary consumption at Greek Fest 2022.
May 19, 2022•1 hr 4 min
In this episode we’re bringing you the second half of our conversation about the recent publication, “The Training Characteristics of World-Class Distance Runners: An integration of Scientific Literature and Results-Proven Practice.” Last time we discussed the key conclusions. Now, we’ll pick up with specific training methods and training intensities addressed in the paper, more on how you can apply these findings to your running, questions raised for the future of training, and new insights on ...
Apr 28, 2022•44 min
A new study provides a fascinating synthesis of what lab research tells us produces great runners and what the best runners in the world are doing in practice. We'll discuss the data, how you can apply it, and what questions are raised. But first we recap all the exciting Boston Marathon action! paper referenced: https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-022-00438-7
Apr 25, 2022•44 min
Friend of the Show Brad Orr joins us this week and details his training, mindset, racing, and remarkable victory at the uber tough Georgia Death Race in his first trail ultramarathon. Plus, it's Boston week! Enjoy Patriot's Day!
Apr 16, 2022•44 min
Zach Barker joins us for a discussion about how Maurten's revolutionary sports fuel has transformed marathon nutrition, his quest for the Olympic Trials Marathon, and the upcoming Boston Marathon. Maurten will be the official on-course nutrition at Boston this year, so Zach gives us a sneak peak at what you can expect on Patriot's Day!
Apr 01, 2022•57 min
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 ra...
Mar 24, 2022•1 hr 9 min
Dr. Christina Schultz stops by to share her insights on how plyometrics training can make you a faster runner. Also, we give initial impressions of the Nike Streakfly and Hoka Torrent 2, talk about Grant Fisher continuing to break records, cover results from other big recent races, and discuss Phil's recent half marathon PR.
Mar 15, 2022•1 hr 15 min
Michigan State star Morgan Beadlescomb has been on a tear this winter. Building on his top 10 finishes at the outdoor track championships last spring, Olympic Trials in July, and at NCAA cross nationals in the fall, Morgan has torched the boards indoors over the past month. He ran 7 minutes and 43 seconds for 3000 meters at the Millrose Games followed by an NCAA-leading 3:52 mile at the Windy City Invite. That mile was the fastest first sub-4 mile in American history. Now Morgan sets his eyes on...
Mar 02, 2022•44 min
Each of us has a unique response to training. Using Phil's upcoming marathon training block as a case study, we're providing insights into how you can shape numerous variables within your running to best fit your needs. But first we give Phil an early birthday gift, discuss the lightning fast indoor track results from the past week, and share our fast food guilty pleasures.
Feb 22, 2022•1 hr 14 min
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.
Feb 12, 2022•54 min
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 mis...
Feb 05, 2022•1 hr 3 min
Sports Dietitian Kelsey Pontius joins us this week fresh off a 2:34 performance at the Houston Marathon. Kelsey shares her PR experience and tips for fueling both your everyday training sessions and your next race. You can follow Kelsey's running and work on Instagram: @sportsdietitiankelsey or visit meteornutrition.com
Jan 28, 2022•50 min
It's time for a deep dive into the ultimate training topic: How do we measure, record, and assess our training, considering both internal and external loads, to achieve our maximum potential? Dr. Phil Gregory is back and we attack this topic from both clinical and coaching perspectives. Plus, what a weekend in Houston! We open by discussing the Houston Half Marathon and Marathon. Check out our friends @DueSouthCoffee and use the promo code SFPOD for 15% off your next purchase!
Jan 20, 2022•1 hr 28 min
Happy New Year! We're kicking off 2022 with a conversation about half marathon training. We consider long run distance and intensity, quality workouts, training paces, course specifics, and more in this wide-ranging discussion. Check out our coffee-roasting friends: @DueSouthCoffee
Jan 04, 2022•58 min
It's time again to answer some of your burning training questions. Friend and PT Phil Gregory is back to tackle your injury questions and we discuss our running shoes of the year, benefits of soft surface running, plantar fasciitis, speed development for distance runners, IT band issues, and Boston Marathon specific training ideas. Check out Due South Coffee Roasters @DueSouthCoffee and DueSouthCoffee.com. Use the code SFPOD for 15% off your purchase at online checkout.
Dec 21, 2021•58 min
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. Check out our new partner: @DueSouthCoffee DueSouthCoffee.com
Dec 07, 2021•26 min
We dug through the archives of 100 miles of Seconds Flat episodes to bring you our best immediately actionable advice for becoming a faster, stronger, and happier runner right now. Enjoy and thanks for your continued support!
Nov 26, 2021•47 min
Phil Gregory is an avid runner and physical therapist. He joins this episode and shares lessons from his career of work with runners at every level from weekend warrior to national class. Phil's advice will better prepare you for a successful, injury-free training cycle!
Nov 05, 2021•1 hr 7 min
Traditional running schedules rotate around our 7-day workweek and the weekend long run. After a brief preview of the upcoming New York City Marathon in our intro, we discuss possible layouts of hard and easy sessions within that 7-day cycle. Then we analyze constructions, as well as pros and cons, of alternative cycle options lasting 9, 10, 11, 12, and 14 days. Could getting away from the weekly calendar be best for you?
Oct 31, 2021•1 hr 7 min
It's time for two of the biggest races of the year -- all in one weekend! We have you covered with a preview of the races and racing strategies for these courses.
Oct 07, 2021•22 min
The final days before a big race can be the hardest part of the training cycle as we worry over the little details of our preparation and how to best apply the finishing touches. This week we'll take some of the mystery out of the taper, simplifying the process and keeping you focused on the most important ingredients. Plus, we detail the current lineup of super shoes that you can choose from for race day.
Sep 30, 2021•31 min
This week we're providing you with the tools for setting and attaining audacious goals! Peter Bromka "Burn the Boat": https://bromka.medium.com/burn-the-boat-28374aa0327e Tinman Calculator: https://runfastcoach.com/calc2/index.php McMillan Calculator: https://www.mcmillanrunning.com/ VDOT Table: https://runsmartproject.com/calculator/ Stephen Seiler's data on race paces for well trained athletes: https://www.youtube.com/watch?v=UEApxvJFNlk
Sep 18, 2021•23 min
Molly Seidel's path to bronze in the Tokyo Olympic Marathon was far more serpentine than just the 26.2 mile course. From her experience we can distill valuable lessons that make us all better runners and stronger people.
Sep 04, 2021•25 min
We're diving into one of the most bewildering running topics: What should easy and recovery runs look and feel like. We'll hit the why, what, and when of easy days in all their forms, and examine the training of recent Tokyo medalists Jakob Ingebrigtsen, Eliud Kipchoge, and Molly Seidel. Run easy my friends!
Aug 25, 2021•19 min
The Tokyo Olympic Games have been a highlight reel of superhuman athletic performances. We begin by discussing our favorite performances so far. Then, we unpack our main topics -- inspired by the conversation around Simone Biles' decision to step away from the gymnastics competition -- sharing our own stories of running as an avenue for improving mental health, and providing tips for mastering race day anxieties so you can perform at your best. National Institutes of Health study on the relation...
Aug 05, 2021•1 hr 5 min
