using FINAL SURGE

About FINAL SURGE

This year we are using Final Surge as an online training plan tracking tool. A number of our runners have used it in prior training programs and found it useful. It is an optional tool that is offered as part of the program.

Features include

• Ability to load one of the four training plans and the two speedwork schedules into your FinalSurge calendar. Daily text or email reminders of the training run for that day and the next day.

• Ability to connect Strava, Garmin (and other trackers) to Final Surge to track your progress against the training plan

• Ability to log notes about your runs and view various data and trends about your runs.

Training calendar

We will load the location and routes of long runs on the calendar. We will also include various sponsor promotions (dates and coupons) through the calendar. We will also send these via email and put them in Slack, but having everything in the calendar will mean you will not have to scroll through email or Slack to find the promotion.

If you previously used Final Surge with LMJS training you have been moved into the 2023 Training Program team and now have access to the 2023 library of training plans and can load your plan (see below for steps).

If you have not previously used Final Surge, you will have received an email invitation to Final Surge. Please accept the invitation, and, if you do not have it, download the application to your phone. Once you have enrolled you will have the option to load one of the four training plans and one of the two speedwork schedules:

• Marathon Advanced

• Marathon Beginner

• Half Marathon Advanced

• Half Marathon Beginner

• 2023 Marathon Speedwork

• 2023 Half Marathon Speedwork

Using Final Surge

To add a training plan follow these steps

• Go to the “Training Plans” section in Final Surge. “Training Plans - View My Plans” in the desktop version

• You will see 6 plans under the 2023 LMJS Training Plans section.

• Determine which plan you want to follow.

• Click on the Plan name, or Apply Plan icon on the desktop version. Apply plan icon is on the far right.

• Select November 14 as the start date for the plan, or November 28 for speedwork. This will align the schedule with the LMJS training plan and the March 19, 2023, ORF races. If want to plan for a different race, add the race date to the Plan End Date.

• Click Continue

downloading workouts to your watch

For those of you doing Tuesday speedwork, are using FinalSurge, and have a Garmin watch, there is a way to have the pre-programmed workouts downloaded to your watch/calendar. You don't have to remember your workout; your watch will beep/buzz when you need to move between intervals. Rohan Kalbag is building the workouts each week, and they will be pushed to your watch 4 days in advance.

This video shows what you will need to do in your Final Surge and Garmin Connect setting. Note: even if you have already connected your Garmin to Final Surge, there is an extra step you need to do in Final Surge to get the workouts (see 2:20 in the video). Also, be sure to use the Beta version of Final Surge.

The workouts are not set up with any pace zones (since we each have different Threshold and Interval paces) but you will be able to add your pace zones to the workout through the Final Surge calendar (online version, not app). To do this, go into your calendar, select the workout, click on Edit (pencil icon). Click on Save Workout in bottom right hand corner (orange icon). Click on the pop up “Save and Open Workout Builder.” It will bring up the workout. You can then set a pace target for the Interval and Threshold parts of the workout. You can also using this function to change the date of the workout if you do speedwork on a different day (ie not Tuesday).

A few things to note on how we have set up the workouts:

• All the optional intervals are included. For example, if the workout has 2 or 3 1000T, we set it up for 3 repeats. if you don‘t want to run the third, simply advance by clicking the lap button

• Between the 1 mile warm up and start of intervals, we have added a rest period, which you manually advance by pressing your lap button

• For hill repeats, we have set these up as timed (e.g., 15 seconds). Between each hill repeat, we have added a rest period for walking back down the hill. To move to the next hill repeat, you manually advance by pressing your lap button

• You will have both the Half and Full Marathon speedwork workouts pushed to your watch. You can go into the calendar and delete the one you don‘t want.

Need Help?

If you need assistance please Slack @Rohan Kalbag (or email ORFtrainingdirectors@gmail.com)