RunnersConnect Run to the Top Podcast

We interview Boston Marathon race director, Dave McGillivray to hear his inspiring story, and learn how the Boston Marathon became as big as it did.

Setting up for Success; Boston Marathon Race Director, Dave McGillivray

Many retired elite runners have found meaningful ways to give back to the sport to which they gave so much of themselves. One such runner is Australian marathoner Rob de Castella. Known as a fierce competitor who never gave an inch to anyone, Rob raced marathons so hard that he often needed several months after a marathon to fully recover and be ready to race again. Rob trained in almost exactly the same way under the same coach for the best part of 15 years. His training system is a model for many Australian runners and coaches today. However, Rob is best known these days for his work with the Indigenous Marathon Project, a program that trains indigenous Australians (or “aborigines”) for races around Australia and ultimately the New York City Marathon. A few of the topics we discussed included: The training program that took Rob to World Championship medals and world records in the marathon

With the incredible speeds at which Kenyan and Ethiopian runners are running marathons these days, one of the hottest questions in the running world is: When will the 2-hour marathon be broken? Some, including this week’s guest Dr. Philip Maffetone, believe that it should have already happened. Dr. Maffetone is a longtime physiotherapist who has worked with some of the best endurance athletes in history, including 6-time Ironman Triathlon World Champion Mark Allen and 9-time New York City Marathon winner Grete Waitz. In his new book 1:59: The Sub-Two-Hour Marathon, Dr. Maffetone outlines how he thinks that the 2-hour barrier will be broken, from training to nutrition to shoes and more. Some of the key points of our discussion included: 1:59 and why Dr. Maffetone decided to write it The idea of “maximum aerobic heart rate” and why he thinks this concept is the key to improvement in the marathon Dr. Maffetone’s idea about the role barefoot running in the sub-2:00 quest and how to go about transitioning to that style of running The somewhat unique idea of spread out, “slow weights” strength training sessions http://runnersconnect.net/running-interviews/maffetone-159/

Most runners and coaches would agree that there is a big difference between running a hard workout and running a race. And as we’ve talked about before, racing is a skill. The better you can get at learning to push yourself at the right moments, the better you’ll race. One running legend who believes this is Greg Meyer, who until this past April was known as “the last American man to win the Boston Marathon.” (He finally lost that dubious honor to 2004 Olympic silver medalist Meb Keflezighi in April) Greg and many of his contemporaries in the late 1970s and early 1980s were known for competing frequently while maintaining a fairly high level of training. Greg talks at length about the benefits of not just frequent racing, but true competition and the different attitude and mindset that it brings out. Some of the key points of our discussion included: The training program that took Greg to wins at the 1982 Chicago and 1983 Boston Marathons The idea of racing frequently and the different, more competitive attitude that stems from that The 2014 Boston Marathon where Greg finally stopped being known as “The last American man to win Boston” This is a great talk that is sire to get you fired up for your next race.

One of the more common questions I get asked is “what supplements should I be taking as a runner”. Almost immediately, that question is followed by something along the lines of… I saw this add for x product. It claims to [insert crazy claim here (eliminate lactic acid, improve recovery, enhance Oxygen utilization, etc)]. Do you think it actually works? Sadly, 90% of the supplements you’re pitched won’t do anything to help your running. But I can’t blame you for wondering and asking about them. The claims look amazing and it’s tough to understand the science sometimes. Plus, many of them are backed by “studies” (notice the word “studies” is in quotes. If you watch the interview below you’ll understand why). I remember having the same questions when I first started running and into my competitive career. I certainly didn’t want to miss out on any potential benefits, especially if they were as easy as taking a supplement. I tried a lot myself. But like I said earlier; none of them really worked. But all this doesn’t really answer the question. Is there anything that will actually help your running? Are there supplements that you absolutely must avoid? That’s why as part of the Marathon Nutrition Blueprint I set out to really find the answers to these questions. So, I went out and found one of the leading experts. More importantly, an expert who had nothing to gain from recommending one supplement over another. Luckily, I knew just who to go to. Kamal Patel. Kamal Patel has a double MBA/MPH (Master of Public Health) from Johns Hopkins University and is the director of Examine.com. Examine.com is an independent encyclopedia on supplementation and nutritionthat is not affiliated in any way with any supplement company. Founded in early 2011, Examine.com is the unbiased source for supplements and nutrition. This interview has been a part of the Marathon Nutrition Blueprint for quite some time, but because the questions about supplements keep coming in (seriously, I get about 3 per week), I wanted to share this with our entire audience. So, if you’ve ever wondered about what supplements work, which one’s don’t, and which ones to avoid, you have to watch or listen to this interview. Interview outline Here is the outline of our interview. This does not cover everything we discussed, but was mainly a framework for the interview: What’s the danger of looking for short cuts with supplements? What are some of the misconceptions people have about how supplements can help or what they can do. What are some of the supplements that research has shown can help runners either recover faster, absorb training better, or flat out improve performance? What are some supplements that many endurance athletes use that don’t have good scientific backing or we’re now coming to find out are basically useless. Finally, what are some supplements that are definitely bad for endurance athletes and should be avoided?

All of us have thought and wondered about what else goes on at the races that we run besides the actual running. What do those huge entry fees go towards? How about the expo and the sponsors? What kind of logistics does it take to put on a large race? The answer to these questions, and countless others, is far more complex than we can imagine…and it only gets bigger with the size of the race. On the show today to help dive into all these questions is Phil Stewart. Phil is the owner of Road Race Management and has been the race director of the Credit Union Cherry Blossom 10 Mile Run in Washington, D.C., which attracts well over 15,000 finishers annually, for over 20 years. In this interview we discuss many key details that are involved in putting on a race, including some of the potential pitfalls. Some of the key points of our discussion included: What goes on behind the scenes of a major race event, from the all-important permit process to the “wrap-up” process that can take months after the actual race date The Cherry Blossom race’s commitment to the elite runners that are invited every year and its desire to be seen as a real sporting event The financial aspects, including the topic of entry fees as well as sponsors and where they usually come from Some of the rewarding parts of being a race director and road racing’s unique combining of elite and everyday runners If you’ve ever wondered what it’s like to go behind the scenes a major race, you’ll love this sneak peak. A Sneak Peak at What it Takes to Organize one of the World’s Largest Races

Some lessons in running span generations. This week we have another 2-part special with one of America’s best from the 1980s and a current rising star. Both will share the secret sauce to their success. More importantly, during the podcast you’ll get to hear and connect how their approaches to training, while different, share the same common threads. Lessons you can apply to your training. Benji Durden Our first part features Benji Durden, one of the country’s best marathoners in the early 1980′s. A largely self-coached athlete who later coached former RunnersConnect interview guest Kim Jones, Benji now runs a race timing company in Boulder, CO. Like many of his running contemporaries, Benji ran a great deal of races, even in the middle of marathon build-ups and often only 2 days after his longest run of the week. Some of the key points included: Benji’s training and how he blended frequent racing into marathon training The potential benefits of frequent racing and why every race doesn’t need to be test of one’s full potential The nuts and bolts of timing races (a nice insight to how you get timed for all those races you run) Christo Landry In our second part we welcome Christo Landry, who has been on a tear through the U.S. road racing circuit this year, winning 3 U.S. titles at different distances. Some of the key points included: How Christo maintains top racing fitness for a long period of time and over different distances Some key workouts that form the basis of his training program Christo’s plan to stretch his success at shorter races into a good marathon this coming fall This is a great podcast that highlights and compares the underlying training philosophy of every elite runners training schedule while contrasting the subtle personalization that makes it work for them. Hopefully, this will help you understand and establish the basics of training in your own schedule while creating the tweaks that make it work for you.

Interviews with elite runners are great, but they can -be difficult to relate to. Of course you’d do all the strength work, get more sleep, and run more miles if you had the time. So let’s talk to someone who shares a lot of the same struggles you do – balancing being a mother, working a full-time job, and trying to be the best runner she can be. In this week’s interview, we talk with Carrie Dimoff who, in addition to everything mentioned above, is a 2-time Olympic Trials qualifier in the 3000m steeplechase. While it might seem like too much for a person to maintain, Carrie has done so for several years and is making it work well. Some of the things that Carrie and I talked about included: Carrie’s training and the strategy that she has worked out to balance her family, running, and professional lives Her experiences with running during pregnancy and having faith that you can and will get fit again Carrie’s personal time management strategy, which is based on being fully focused on whatever she is doing at that time The work that Carrie does as a Nike footwear developer and the process that goes into designing and updating shoes If you need a little inspiration, or even some tips on how to better balance your family, work and running, this is the interview for you. How to Balance Being a Mother, Working Full-Time and Running Your Best: An Interview With Carrie Dimoff

Interviews with elite runners are great, but they can -be difficult to relate to. Of course you’d do all the strength work, get more sleep, and run more miles if you had the time. So let’s talk to someone who shares a lot of the same struggles you do – balancing being a mother, working a full-time job, and trying to be the best runner she can be. In this week’s interview, we talk with Carrie Dimoff who, in addition to everything mentioned above, is a 2-time Olympic Trials qualifier in the 3000m steeplechase. While it might seem like too much for a person to maintain, Carrie has done so for several years and is making it work well. Some of the things that Carrie and I talked about included: Carrie’s training and the strategy that she has worked out to balance her family, running, and professional lives Her experiences with running during pregnancy and having faith that you can and will get fit again Carrie’s personal time management strategy, which is based on being fully focused on whatever she is doing at that time The work that Carrie does as a Nike footwear developer and the process that goes into designing and updating shoes If you need a little inspiration, or even some tips on how to better balance your family, work and running, this is the interview for you. How to Balance Being a Mother, Working Full-Time and Running Your Best: An Interview With Carrie Dimoff

At the 1976 Olympic Marathon in Montreal, American runner Don Kardong used a patient and disciplined strategy to finish in fourth place, losing out on a bronze medal by a mere 3 seconds. However, Don’s future in running was influenced much more by a race he ran and won just before the Olympics, the Peachtree Road Race 10k in Atlanta. That experience ultimately led to the founding of the Bloomsday Run in Spokane, Washington, a 12-kilometer race that attracts nearly 50,000 finishers annually. Don and the Bloomsday organizers have done a great job of including all sorts of charity and fun running while maintaining the race’s roots as a top-level competition for some of the best runners in the world. Some of the things that Don and I discussed included: Don’s own running career and the training that made him one of the top-ranked runners in the U.S. The race strategy that Don employed to finish 4th place in the marathon at the Olympic Games How the Bloomsday Run came to be and the rapid growth it experienced in its first few years The extreme importance of communication between all parts of the race organization when planning and putting on a race One of Don’s craziest experiences as race director Interview With Olympian Don Kardong

Welcome to round two with the Spence family. Many, many runners have been at a point where they feel that they just can’t catch a break. An injury happens, heals, and then something else goes wrong. And so on…and so on…and so on. Neely Spence Gracey has experienced her fair share of that cycle. After never having suffered a major injury from 8th grade through college, she suffered 2 stress fractures, a bout with Lyme disease, and a broken kneecap that required surgery all in the space of 2 years. Perhaps most frustrating of all were the flashes of brilliance in between periods of injury. Through all of this, Neely has done a remarkable job of staying positive and motivated. She has also truly come to appreciate the simple act of running. In this interview, Neely and I are going to discuss how she has continued to overcome these injuries and the lessons you can take away. Some of the things that Neely and I discussed included: Her progression in the sport and the importance of incremental increases and quality over quantity in training The importance of finding doctors and therapists that you feel you can trust Neely’s advice on how to reduce injuries and how to speed recovery when injured Neely’s renewed appreciation for all parts of her running and how to find yours if you’re down with an injury How to Bounce Back After an Injury: Interview With Neely Spence Gracey

In 1991 at the World Track and Field Championships, the men’s marathon was held in sweltering conditions, described as the worst ever reported for championship marathon. Steve Spence was able to handle it better than almost everyone – thanks to his innovative training – earning himself a bronze medal. Steve was ahead of his time in several ways. He used high weight, low rep strength training and also bucked the accepted marathon training model by putting his speed work first and following it with high mileage and long runs. Also, Steve was one of very few runners to coach himself onto the Olympic team. Some of the things that Steve and I talked about included: How Steve became his own coach and lessons you can learn from his experience with self-coaching The training program that allowed Steve to race consistently well for months at a time Steve’s unusual-for-the-time approach to marathon training and weight training How Steve approaches to his own running since his retirement from elite competition Steve’s coaching work at Shippensberg and his thoughts on the future of the sport This was an amazing interview, especially for those of you who are interested in how to add strength training to your running, looking for innovative ways to train for the marathon, and who are trying to coach themselves. Innovations in Weight Training and Speed Work When Training for the Marathon: An Interview With Steve Spence

In the summer of 1996, a newly graduated University of Arkansas runner named Deena Drossin came to a decision for her future – she wanted to be a professional runner. With that, she packed up and moved to the mountains of Colorado to find out how good she could become. The result of that decision was one of the most prolific and successful careers ever. Deena won several medals at world championship events, including a bronze at the 2004 Olympic marathon and set American records at nearly every distance from 5k through the marathon, several of which she still holds. Like all elite runners, Deena trained extremely hard. However, she talks in much greater detail about the attention she paid to recovering from her training and being ready for the next workout. That process has only become more important as Deena has transitioned into the masters ranks and become a mother. Deena currently helps run the Mammoth Track Club in Mammoth Lakes, CA with her husband Andrew in addition to continuing to train and raise her daughter Piper. This a great interview with one of running’s all-time greats who is giving back to the sport. A few of the things that Deena and I talked about included: Deena’s background and development into a world-class runner The idea that good relationships and a clear conscience contribute to one’s recovery process How Deena’s running and life have changed both as she has gotten older and since she has become a mother The Kastors’ takeover of the Mammoth Track Club and its transformation into the driving force behind all organized running in Mammoth Lakes If any of Deena’s experiences or advice resonate with you, we’d love to hear about it. We also love to hear what you all think about our podcasts. Interview With Olympic Medalist Deena Kastor

Can you imagine going into your first marathon with no race plan, no experience, and good but mostly non-specific training? That’s exactly how Australian running legend Steve Moneghetti began his marathon career at the 1986 Commonwealth Games in Edinburgh, Scotland. The result? A bronze medal and probably nobody more surprised than Steve himself. Steve began running almost by accident on a random invitation from a neighbor to take part in a youth cross country race. That seemingly inauspicious invitation was the spark for a career that spanned from the 1985 World Cross Country Championships through the 2000 Olympic Marathon. In that time of rapid and dramatic shifts in information and opinions about the sport of running, Steve was notable for his steady results and faith in himself, his coach, and his program. Throughout his entire running life, which continues to this day, Steve has, first and foremost, maintained his love of the simple act of running. He shares his belief that the mistake that many runners make is making running too complicated A few of the things that Steve and I discussed included: Steve’s background in running and the exact training program that took him to the top of the running world The specifics of the workout known around the world as the “Mona fartlek,” how it came to be, and how it is still used today How Steve dealt with the many and varied innovations and shifting opinions that were introduced to the sport during his career Steve’s opinion on the current state of running as a sport and how he thinks it can be improved We’d like to thank Steve for his time and wish him the best of luck in the future. Running Is Simple – Don’t Complicate It: An Interview With Steve Moneghetti