Today, Clay asks Steve to answer all of your most pressing marathon questions: what to know before signing up; what he thinks the Boston Marathon should do about qualifying standards, how to think about setting a reasonable and achievable goal; breaking down the physiological and psychological importance of building an aerobic base; how to think about building out a plan; how to incorporate speed work; how to find your marathon pace; what novices can learn and use from an elite runner's training block; a simplified way to think about threshold and tempo workouts; how to think about skipping or cutting short workouts. All that and more to get you ready to run 26.2 miles, whether it's your first time or your fiftieth.

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In his 1990 book Flow: The Psychology of Optimal Experience, psychologist Mihaly Csikszentmihalyi laid out the ideas that would give birth to the idea of the "flow state." In the years since, the flow state has long been sought after by all manner of people—athletes, artists, performers—who are hoping to increase their productivity and happiness by losing themselves in an activity or getting "in the zone." Today, you'll learn the eight factors that Csikszentmihalyi found most reliably led to optimal experiences and how you can better organize the activities in your life such that you might lose yourself in flow.

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We are, each of us, getting older every moment. (Scary, we know!) So how should we think about adjusting our training as we age, particularly if we're still hoping to perform at a high level? That's the question we address today. Steve, Clay, and Brad talk about how to constructively use life's constraints, how to think about approaching progressive overload as one gets older, and why the wisdom that comes with experience—including a better understanding of one's fatigue—can help offset physical decline.

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Steve Magness is back on The Coach Up to discuss the nuances of doing "intense" or "all-out" workouts. Since the explosion of High Intensity Interval Training, there has been much discussion about how to use maximally difficult efforts in training plans. But a lot of that discussion misunderstands the complexities of fatigue and how it's best deployed as a stimulus. Steve explains how to know if you're working too hard, what the risks are, and how to think about stressing your body in such a way that it goes into "grow and adapt" mode not "protect" mode.

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Knowing when to quit, and when to push on, is as much an art as a science. Where is the line between normal fatigue or difficulty, and harmful discomfort? It's a question we all have to navigate in many different endeavors: work, creative pursuits, relationships, long-term projects, physical goals, and more. Quit too soon and you'll constantly fall short of your biggest ambitions—but sometimes hanging on can do as much as harm as good. Today, inspired by a recent story from The New Yorker (link below), the guys discuss how to understand one's tendencies towards quitting or persisting, reframe the mindset around quitting to avoid negative self-identity, highlight the importance of small, manageable steps in growth, and explain the concept of being 'good enough.'

"Should You Just Give Up?" by Joshua Rothman (The New Yorker)

https://www.newyorker.com/culture/open-questions/should-you-just-give-up

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On this week's Coach Up, a lesson from the book "Everyday Zen" by Charlotte Joko Beck about expanding the upper reaches of your comfort zone.

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After a brief discussion of Ruth Chepng'etich's world-record marathon from this past weekend, Brad and Steve get into the science of the "hot streak" phenomenon in sports, creative pursuits, and even business. Why do hot streaks occur? Are they even real? And if so, what can we do to increase the likelihood of getting "hot" in our own life and work?

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This is the second episode of a two-part Coach Up where we're diving into the work of science writer Annie Murphy Paul and her book "The Extended Mind," which explores the ways in which our bodies and our environments impact our thinking. Last week, we explored how the movement of our bodies impacts our thinking. Today, we're talking about the ways we can use the physical spaces in which we live and work to enhance our thinking, productivity, and creativity. You'll learn how to use the everyday environment around you to replenish your attention, to make cognitively demanding tasks easier through "home court advantage," and to solve abstract problems through the use of physical objects.

"The Extended Mind" by Annie Murphy Paul

https://anniemurphypaul.com/books/the-extended-mind/

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