Welcome to the Final Surge Podcast. We recorded this episode with Newbury Park Coach Sean Bronsan back in the early summer. But with technical difficulties with Zoom the episode was lost. After working to figure out what happened the recording was found. Newbury Park is concluding on what may very well be the best high school cross country season of all time. This recording happened before the season started so we do not discuss the season, but we do talk about his philosophies that lead to this historic season.

Not only is his boy's team considered by many the best boys team ever, but his girl's team is also ranked in the top 10 nationally. A big takeaway from the interview is his relationship with his athletes and getting them to believe in what is possible. What it takes to be great is different is what it takes to be good and he breaks down what that commitment looks like.

Welcome to episode 184 of the final surge podcast where we talk to Will and Sean of Running Lane. Running Lane is putting on a national championship race for high school cross country runners this year. With the cancelation of Nike Nationals, there was an opening, and Running Lane is filling that void. They already have a very impressive list of teams and individuals who have committed to attend. We talk to them about the event and the course. Final Surge is thrilled to be a sponsor of the event and we look forward to an amazing event.

You can follow them here

Link to the registration info for teams & individuals: https://runsignup.com/Race/AL/Huntsville/HSXCRace

Instagram: https://www.instagram.com/runninglane/

Welcome to episode 183 of the Final Surge Podcast where we welcome Brodie Sharpe from down under to the program. Brodie runs the Run Smarter Podcast. Brodie has a Physiotherapy Practice and helps runners overcome and prevent injuries. We get into some common myths, talk about strength training and other things you can do to stay healthy.

1:30 How did you get started in running?

3:05 How does that play into what you are doing in the running community?

4:15 In the podcast you take subjects and break them up into small chunks, how did the passion for the podcast come about?

6:10 You talk a lot about overcoming injuries, what are common themes when a runner comes in to see you?

8:43 Is part of that because access to the internet so people find workouts and hit it too hard?

11:00 When runners come in with the common issues how often do they go to shoes first as the way to fix the problem?

13:41 Do you put them on a treadmill and look at their gate?

14:36 If someone comes in and they are landing way out in front do you try to change that?

15:59 What do you do to coach them through cadence changes?

17:53 What types of things should they be doing to prevent injuries not overcome?

21:11 For preventive maintenance what type of strength work do you recommend?

23:55 I think there is great agreement on the Olympic style lifts, but how about less reps vs lighter weight more reps?

27:04 One thing you talk about in your podcast is good pain vs bad pain. Can you discuss the difference?

31:49 Advice I have heard is you run and the pain doesn't get worse during the run then it is ok to keep going, is this advice good?

34:19 What are a few of the running myths you hear a lot and talk about?

38:14 What about stretching for runners?

41:44 People are sitting at a desk all day, does it make sense to stretch out the hip flexors?

Resources Run Smarter Podcast Instagram

Final Surge Final Surge Instagram Final Surge Twitter Final Surge Facebook Final Surge Website

Welcome to episode 181 of the Final Surge Podcast. This week we welcome professional runner Keira D'Amato to the show. Keira has an amazing story that ended with her just recently getting a professional contract from Nike. This was the first professional contract she was offered, and she was in her mid 30's. She took the time to share her story with us which we think you are going to find fascinating.

1:00 How she got started in running?

2:42 Were you a soccer player?

3:37 Did you consider yourself more of a cross country or track runner?

4:07 What was it about American University that made you want to run there?

5:10 Did you think about running after college?

7:02 Then for the next decade you were just a hobby jogger?

7:45 Give us an idea how many miles you were running during that decade?

9:20 We have talked to athletes who have taken a year or two off, but not a decade. At what point did you decide to start again?

11:12 Was there a moment where you said ok this is for real and I am going to get serious?

12:42 Did you call Scott right after that race to start working together again?

13:50 The last year you have really put your stamp on the sport, talk about it.

15:44 You have a lot of success in longer distances, what is your focus for this year?

17:10 Are you focusing on the 10k or leaving your options open?

17:54 Talk about what a week looks like for your busy schedule?

20:02 In real estate you control your own schedule, but real estate can be demanding too on your time

20:43 Were you looking for the right deal with a contract or was there reluctance because you were late to the sport?

22:45 How did the process go?

23:28 What is coming next for you?

24:40 Contact and Oreo's!

Resources Keira on Instagram Keira on Strava Keira on Twitter Keira Website

Final Surge Final Surge Instagram Final Surge Twitter Final Surge Facebook Final Surge Website

Welcome to episode 177 of the Final Surge Podcast where we welcome professional distance runner Noah Droddy to the show. Droddy has a great story of a slightly better than average runner in high school who became an Olympics Trial qualifier. Droddy burst onto the scene in 2016 at the Trials and recently finished second in The Marathon Project. We catch up with Droddy about his preparation for his latest race and what is next for him in 2021.

1:15 How did you get started in running?

2:30 What was it in your senior year that started to change things for you?

3:40 How were your times in your senior year?

4:12 Those are not times that jump off the chart, at what point did you decide that you wanted to run at the next level?

5:35 Did you have success in college as a freshman?

6:49 What was your progress like in college?

8:15 When you were getting ready to graduate college did you expect to continue to run as a professional?

9:28 What do you by you couldn't completely let running go?

10:29 When did you decide you were going to get serious and see what you could do?

11:59 At that point in 2015 was there even talks of the Olympic Trials?

13:00 When did the qualifier for the 10k come?

14:27 That night on the track you kind of became an icon overnight, what was that like?

16:11 When the shutdown happened how was your mindset?

18:08 How long was the process of shutting it down?

19:22 June you started training again, the Marathon Trials were done, did you switch your focus to the 10k?

21:25 Were there any health issues when you came back?

21:55 How was your training leading up to the Marathon Project?

22:43 You ran 2.5 minutes better than your PR, was 2:09 the goal for the race or just stick with the leaders?

24:00 How did you feel in the second half of the race?

25:16 Were there any workouts leading up to the race that had you thinking this could be a big race?

26:28 Do you have any staple workouts that you use every training cycle that you can see how you progress each cycle?

27:36 You mention these breakthroughs become the new benchmark, but do you think that 2:09 is now the benchmark for the US Men's marathon?

29:28 What are your plans after your break?

30:59 What is the status of the Roots Running Group

31:57 Richie is one of the under the radar coaches that probably doesn't get the credit they deserve

Resources Noah on Twitter Noah on Instagram Roots Running Project

Final Surge Final Surge Instagram Final Surge Twitter Final Surge Facebook Final Surge Website