In this week's episode, we welcome our very own Coach Kevin Prunty onto the podcast to talk about his introduction into sport, the role competitive lacrosse and a career-ending concussion played in shaping his trajectory as an endurance athlete, the importance of family and support networks, his experience qualifying for Kona at his first Ironman in Lake Placid, his launch of KPI Training and inspiring others through social media, his thoughts on marathon training and strength training, and so much more.
Extended show notes:
Coaching & Training Insights:
Katie: Revisiting the downhill skiing topic - it’s a hard workout!
Jim: Thoughts on bike fitting (shout out to Ian at FitWerx in Waitsfield, VT) and getting back in the pool.
Main Topic: Coach Kevin Prunty Interview
Background - where are you from, high school and college athletics.
I am from Yorktown Heights, Westchester NY. Went to Lakeland High School, played football and lacrosse there. Ended up going to Siena College to play division 1 lacrosse
What attracted you to endurance sports coming from college team sports?
I needed something to fill the void.
I had a major concussion story and I had to take medical DQ at Siena
Became super into lifting and then it just snowballed into running etc.
What qualities did you bring from team sports into individualized endurance sport training and racing?
Good Q! I’d say the biggest thing is that you will never have “it” and be spot on every day. During lacrosse we’d practice / play 5-6 times a week? I’d have my A game for maybe 3 of those days. But still would show up and hustle my ass off the other 3.
Same for training in endurance, you will wake up some days and just feel like crap. Your HR is high, pace feels off, swim stroke feels terrible. ALL normal. Head down, give it your best and shake it off for the next session.
Talk about experience growing up in Lake Placid and the impact that race had on you growing up.
I used to just think it was not feasible to do that distance. It seems out of this world when you aren’t familiar with it. I grew up always seeing that weekend, and thought one day i will do itr
It was more of a traffic nuisance leaving!
I’ll never forget 2019. I was so hungover Sunday leaving, watching these people fly by on bikes. My life took a pretty quick turn at end of 2020, then 1 year later I was that guy flying past cars
In 2020, we quarantined in Lake Placid during COVID.
In March I just started running, out of boredom. I ran 3 miles mid- March after only lifting for a while, then 5 weeks later I decided to just run a homemade marathon around the Lake. After that, I got home and said “alright I will do Ironman Lake Placid this year or next)
Your story of doing your first triathlon
First triathlon was Ironman Lake Placid and qualified for Kona.
I started training with just the mindset of finishing. As months went by, I started thinking “Alright I think I'm doing well at this training thing”
Katie put me on a great plan and it was the most excited for a race I have ever been
Can talk about riding it on my aluminum road bike… lol
Family focus: You had an impressive family presence at your first IM LP. It’s clear family is a big focus for you, your parents and extended family. Tell us about that.
Family is everything for me. We have a big American/Irish family and that's how we were raised, always being surrounded by family
My friends that I grew up with are also like family. In 2021 all 13 of them drove up on Saturday, (4 hours) and then went back either Sunday or Monday night.
My parents had people sleeping in hallways and all over the house for that one…
There's definitely sometimes where it is hard for them to understand what we do. And it is a different lifestyle. I do have to say no to some small stuff, but I always make sure I am around for any family or friend events that are going on.
Run vs. triathlon training: As a triathlete, you had a particular focus on run training and racing. This year you are primarily focused on run training. How do you view the differences for training for a stand alone marathon vs triathlon run training?
I think the principles are similar, but it's a big difference when you break it down. During Ironman Prep, we run maybe 3-4 times a week? Depending on the timeline
I think naturally I am a runner, and I adapt very quickly to discipline. I have been training for the Orange County Marathon since New Years, and have seen a big fitness bump since then in just 6 weeks. Whereas with swimming, it just takes so much longer to feel like your progressing
Are there workouts you do with run training that you wouldn’t do if you were training for an Ironman marathon?
For marathon prep, I am running 6-7 days a week. I can do much more intense sessions bc that is my main focus
I.e - I will do probably 2-3 sessions of 20+ miles, and 2-3 more of 17-18 miles. In an IM prep we only sniff 18 miles, maybe once.
Any advice for athletes who want to run a fall marathon coming off summer Ironman training and racing?
I think it is a perfect situation. You have this HUGE block of fitness from Ironman, and a big base.
This is what I did in 2021 for NYC Marathon
Take 3-4 weeks of very chill / recovery (mental too), then hop into a run block.
Strength training: You have a particular emphasis on strength training. Where did you learn the technique and benefits?
I became very close with Siena’s head Strength coach during my medical DQ. He saw that I lost a huge part of my life and college career, so he took me under his wing and I was there all the time.
I came in freshman year at like 160, soaking wet. I put on 15 pounds in the 1st year
I learned how to fuel, and that calories were important
What do you see are the main benefits of strength training for an endurance athlete?
I think it’s huge. It doesn’t have to be anything crazy either
During NICE prep I was still banged up, so I would do 1 day of kettlebells, lunges, rows, pushups, etc… then 1 mobility day. I think without that I would have gotten injured
Right now, i do 3 days a week of a lower/back, a mobility/bodyweight, and then an upper body day
Balancing training and coaching with a demanding full time job: Your job, like many of our athletes, is quite demanding. And you are famous amongst our tribe as getting up super early and getting in a big run/bike and swim or lift all before 7am.
Took on a new role in September, so it certainly has been much busier, but I find that I can always control what happens in the morning. I know I can get in my training session, undisrupted, and it sets the tone for my day
I think 2023 I set that bar really high for myself, and never looked down
How did you arrive at that type of discipline?
I think it's just my organized and disciplined mindset. I know that it's in my control to get up, get my session in, get to work and be ready for the day.
In college we would have 6 am practice a few days a week, but so that might have helped a little, but I think I have always been a morning guy
You hear the joke sometimes where people will talk about when they do that, “Oh I got up, I ran or lifted, went on my walk, did a few personal things before work, and you get there and you feel like you're ready to tackle anything” etc etc
Any advice for those trying to balance a busy life with long distance training?
Reverse Planning, and acting intentionally.
If I know I have an 8am meeting, I will reverse plan my morning to make sure I am all set. Have everything ready the night before, lay out run clothes, gym bag / work clothes, etc etc etc
Acting intentionally is really the biggest thing. And I am by no means great on this everyday. I can slack sometimes, but overall I try to be intentional with everything. It saves so much time, and gets you A to B in the most efficient way possible.
Recovery: You’ve made recovery a major focus of your endurance lifestyle. What are the primary techniques and focus areas to recover well?
Focus on stretching/ mobility
Support of Hanna and Physical Therapy
What is the number one recovery focus for you?
Sleep and food!
2024 Goals: What are you psyched about in 2024?
Well first, I’m getting married in September so I guess that's my A Race!
I am really excited to race in California in 2 months. I am going to really push on this course, and put together a big 2 month block for it.
Racing with two friends and athletes
After that, I’m excited to help my Placid crew get in A shape and ready for that course.
Long bike rides, and get more on the hiking trails and golf course!
NYC 2024 Marathon for fun and run w my brothers for a great cause
Long term 2025, I will be on the trails and getting ready for a big ultra race in Colorado…
Listener Questions:
Why do we do run drills?
To imprint proper run form. Think of running like swimming; it is a technique sport
Proper run form builds strength and durability. There is a lot of free speed when you do 5 - 10’ of run drills regularly. (Spent a summer doing run drills only because I was injured and came back to running with a 30” faster base pace.)
When it gets late in a race and you start to physically wear down, you can fall back on running well because you have practiced it many times. Like I say in swimming, you don’t necessarily have to swim fast but you do have to swim well. The same applies for running, especially in a long distance race.
When you are doing any run that is stressful a way to calm your mind is to focus on cadence, striking under your hip, arm and hand position. With this visualization, the run can go from creating anxiety to being present and feeling in control of your situation.
Why do we do high cadence bike drills?
Similar to run drills, high cadence is neuromuscular work that connects our brain with our feet.
Having a quick cadence will help you respond to uphills better and benefit you on group rides when the pace quickens.
A high cadence can be used to take the load off your muscles and put the load more on your aerobic system.
High cadence, done well, will help smooth out your pedal stroke.
Challenge of the Week:
Jim: Focus on a good run warmup. Try to get in at least 5’ of walking before you start your run. Tip: plan your run route a little longer than you want to run so you can walk the first 5-10’ and then the last 5’ as a cooldown. I’ve been parking at the bottom of a big hill to get in my first 5’.
Katie: Skip or modify at least one workout based on how you feel (i.e., get a yellow, orange, or red box in TP and be ok with it!). We view 85-90% compliance as better from a mental and physical health perspective than 100%, and doing this can alleviate stress if and when it happens in the future.
Kevin: Write down micro goals for the week!
Gear Pick of the Week:
Jim: LL Bean Boat and Tote®, Open-Top - canvas bag for gear storage and transport
Katie: Peanut Massage Ball Roller for upper back and neck
Kevin: ON Cloudboom running shoes