Three former guests on the podcast discuss a variety of topics, starting with a definition of the term “speed” and how that term fits into the training of distance runners. Specifically, Jeff Boelé and John O’Malley discuss acceleration and why it may or may not be useful for distance runners. The conversation then moves on to a discussion of terminology across a spectrum of intensities, including threshold and vVo2max running. Later in the podcast John and Jeff Boelé address a question Joan Hunter submitted regarding sub-max velocity work and their answers are fantastic.  This podcast is in many ways an extension of the conversations these three men and Jay Johnson have been engaging in via a text thread for the past year.  While technical at times, the majority of the information in this podcast will be useful for coaches with two years of experience, coaches with 20 years of experience and everyone in between.  For complete show notes visit CoachJayJohnson.com. Included is the link to the 20-minute video of Jeff Boelé’s neural session practice, the video that John O’Malley says is a must-watch. If you'd like some transcribed excerpts of this podcast please join Jay’s email list by visiting CoachJayJohnson.com.  Finally, John, Dr. Messer and Jay all spoke at the 2020 Boulder Running Clinics and at the end of the podcast Jay shares a coupon code that will give you $10 off those videos. Visit BoulderRunningClinics.com to purchase the videos.   ~~~~~~~~~~~~~~~~~~~  John O’Malley   A Brooks “Top 25 Most Inspiring Coaches” award winner, Coach O’Malley has an unprecedented coaching resume. He has had the unique ability to coach the “average” runner in addition to being able to take elite runners to the highest levels in Illinois and United States history. His cross country teams at Sandburg H.S. have qualified for state 14 years in a row, which accounts for every year he’s been coaching. His teams have placed in the top 10 in state eight separate occasions out, including three top-four finishes, a runner up in 2014 and a state championship in 2015. Without their #2 runner, his team placed 4th at NXN in 2015 after qualifying and placing 16th in 2014. In addition to coaching two NXN teams, he has coached two individual qualifiers.   He coached two-time Illinois state champion, 8:29 2-miler, 3:59 miler, only double Footlocker and Nike National Champion, Lukas Verzbicas. Last year Dylan Jacobs won Footlocker Midwest Regional, making Coach O’Malley the only coach to have coached two Footlocker Midwest Regional champions. Jacobs would go on to be a double All-American at NXN and Footlocker as a junior. At Detweiller Park, the Illinois state cross country course since 1972, two of O’Malley’s runners have broken 14:00, a feat only achieved by a total of six runners in Illinois history. His ability to create a culture in which all his athletes are fully engaged and determined is perhaps best exemplified by David Gleisner who as a healthy senior did not manage to make the team’s top seven and run at state or nationals, but would run 9:16 for 3200 that spring.   On the track, O’Malley has coached five runners who have run 4:10 or better for 1600 and 15 runners 1:57 or better in the 800. His 4 x 800 relays have been most dominant. Having run 7:46 or better for the last six consecutive seasons, they placed in the top five in state seven times, including two state champion relays and setting the Illinois State Record of 7:37.3. In all, he’s had ten different foursomes run under 7:48. Additionally, Sean Torpy set the all-time Illinois State Record in the 800 of 1:47.9. His 4 x mile relay won the 2016 New Balance Indoor National title. Sean Torpy would go on to become the Illinois state champion in the 1600, Chris Torpy the Illinois state 800 meter champion, and his team won three of the four distance events at the state meet in 2016, a feat only achieved two other times in state history. Last spring, after graduating three of