The Running Public

We are joined by Sam Konowitch, a software engineer contracting for Space Force, to learn every single detail we could ever need to know about fully utilizing the capabilities of our GPS watches. From extending battery life to maximizing route accuracy in every location imaginable, this is the episode to nerd out on all things run tracking!

We fully intended to just rapid fire the remaining questions and then hit our real topic. An hour later we were still deep diving into the Q&A topics!

They answer questions on heat training timing and practical acclimation tips. They cover hamstring insertion strengthening routines and why strength helps steep climbing. They debate super shoes for slower runners and when shoes help or hurt. They discuss pacing, training progressions, treadmill vs outdoor effort, and prepping for obstacle and multi-discipline events.

When COVID effectively ended his music career, Cody reinvented himself as a an endurance athlete. From running across the Atacama Desert to setting an FKT on the Bruce Trail in the wilderness of Canada, he’s been searching for his limit and hasn’t found it yet.

Rapid-fire Q&A covers whether your limits are aerobic engine or mechanical efficiency. They debate uphill versus flat trade-offs and how bodyweight and workouts shape climbing fitness. Training plans and benchmark tests like treadmill hill climbs get discussed. Practical tips include interval and tempo mixes, heart-rate vs pace easy days, and the role of beets, creatine, and caffeine.

Jared Francisca PT, DPT, joins us to talk specific processes for rehabbing common running related soft tissue injuries (tendinitis, tendinopathy, strains, tears). 

A lively debate on whether strength work is necessary for distance runners. They argue muscle building versus injury prevention and tendon health. Practical tradeoffs around time, recovery, and periodizing lifting with key running sessions are discussed. The conversation covers plyometrics, upper-body lifts for recovery, and why strength matters more for trail and ultra racing.

With both boys scheduled to toe the same start line in May, this marks their first time racing each other since 2021! Today they break down their lifetime head to head match ups and predict how this one will go.

Kirk takes one side and Brakken takes the other while they debate the overall importance of Long Runs in a training plan.

Exactly one hundred episodes ago, we spoke with Betsy about her plan to ran across the US despite living with MS. Here we are, one year later, to discuss her experience!