SteadFast Running

The Running Shorts Podcast, my new project, can be found on Spotify and Apple. Spotify: https://open.spotify.com/show/... Apple: https://podcasts.apple.com/us/... To submit your thoughts, questions, or overall feedback , email run12795@gmail.com

Doug's teams have finished on the NXN podium 7 times and in 2015 his boys team won it all. He built Great Oak High School into a national powerhouse. Then he took over a new program in 2022 (Herriman) and in his first year there they finished 3rd at NXN. Although there are advantages to coaching in that area of the country, Doug shares principles that can be applied anywhere even if you are not a high school coach. Qualities of a good leader. Getting people to buy-in to your system. Working hard and making sacrifices but also coaching the whole person. And a good chunk of training talk at the end including Doug's thoughts on mileage, developing athletes (not just runners), and staying healthy. ———————————— Apple:https://podcasts.apple.com/us/... Spotify: https://spotify.link/KcHiYqc7K... ————————————— Subscribe to my free newsletter:www.steadfastrunning.weebly.co... ————————————— Read articles from my new blog:https://medium.com/@jonathanmederos —————————————- Join the Facebook Group:https://m.facebook.com/groups/... ————————————— Join the Strava run club:https://www.strava.com/clubs/1... Or search for “SteadFast Running” ————————————— To connect with Doug: Instagram: @doug.soles.3 Twitter: @DougSoles Email: Doug.soles@jordandistrict.org Purchase book on Amazon: https://www.amazon.com/Buildin...=mp_s_a_1_1?crid=S1V1FH45T3G1&keywords=building+championship+cross+country+programs&qid=1687554342&sprefix=building+champio%2Caps%2C201&sr=8-1 ————————————— To connect with me (Jonathan Mederos) Instagram: @steadfast_running Twitter: @coachmederos Email: run12795@gmail.com

Michael was a 4-time NCAA All-American in college and the first man to break 4 minutes in the mile for the Virginia Tech Hokies. While he did not reach his goal of making an Olympic team (and in this episode he shares the largest obstacle he encountered along the way), the number of people he's helped through coaching might be his proudest accomplishment. In this episode he talks about coach Ben Thomas and 3:30 man Neil Gourley, two huge names in our sport that Michael has been influenced by. We also discuss his 4 core training principles. Most recreational runners, he says, push too hard in training. Are you sprinkling in speedwork? Are you doing the little things to make you better? ———————————— Apple:https://podcasts.apple.com/us/... Spotify: https://spotify.link/KcHiYqc7K... ————————————— Subscribe to my free newsletter:www.steadfastrunning.weebly.co... ————————————— Read articles from my new blog:https://medium.com/@jonathanmederos —————————————- Join the Facebook Group:https://m.facebook.com/groups/... ————————————— Join the Strava run club:https://www.strava.com/clubs/1... Or search for “SteadFast Running” ————————————— To connect with Michael Instagram: mhammondsub4www.runnersconnect.net ————————————— To connect with me (Jonathan Mederos) Instagram: @steadfast_running Twitter: @coachmederos Email: run12795@gmail.com

Ron Tabb is perhaps one of the most underrated runners of America's golden age of distance running. He finished 4th at the 1980 US Olympic Marathon Trials and 2nd at the crazy deep 1983 Boston Marathon. His 2:09:31 personal record would still be one of the top times in the country. Back then it was different. No super shoes, no fancy watches. And there was little to no attention paid to things like nutrition and strength training. In this episode we talk about how Ron trained himself to a world class level, how legendary coach Bill Dellinger modified his training, and how many of the principles that he followed 40+ years ago is yielding success for the recreational runners he is now coaching. ———————————— Apple:https://podcasts.apple.com/us/... Spotify: https://spotify.link/KcHiYqc7K... ————————————— Subscribe to my free newsletter:www.steadfastrunning.weebly.co... ————————————— Read articles from my new blog:https://medium.com/@jonathanmederos —————————————- Join the Facebook Group:https://m.facebook.com/groups/... ————————————— Join the Strava run club:https://www.strava.com/clubs/1... Or search for “SteadFast Running” ————————————— To connect with Ron Cell#: 239-297-7015 Email: rontabb@aol.com ————————————— To connect with me (Jonathan Mederos) Instagram: @steadfast_running Twitter: @coachmederos Email: run12795@gmail.com

Coach Daniel Rowland was born in South Africa. After racing triathlon for several years he moved to the trails and is now an avid trail and ultra-marathon runner. He parlays that experience, all the research he does, into coaching a variety of endurance athletes. In this episode we're attempting to answer the question: What can marathoners learn from ultra-marathoners? How do the demands of these events compare and what training interventions work well for each? —————————— Subscribe to my free newsletter:www.steadfastrunning.weebly.co... —————————— Read articles from my new blog:https://medium.com/@jonathanmederos ——————————- Join the Facebook Group:https://m.facebook.com/groups/... —————————— Read articles from my new blog:https://medium.com/@jonathanmederos —————————— Join the Strava run club:https://www.strava.com/clubs/1... Or search for “SteadFast Running” —————————— To connect with Daniel: Twitter: @dwrowland Substack: https://dwrowland.substack.com... Website: http://www.dwrowland.com/?m=1 —————————— To connect with me (Jonathan Mederos) Instagram: @steadfast_running Twitter: @coachmederos Email: run12795@gmail.com

Coach Ashley Bastron is an assistant cross country and track and field coach at Wake Forest University. Ashley is part of a program that is quickly becoming one of the best in the nation as evidenced by the Demon Deacons and their 5th place finish at the NCAA Division 1 Men's Cross Country Championships last year. In this episode she talks to us about what she's learned about sport psychology and the art of coaching. We spend all our time discussing the mental aspects of performance such as a healthy run-life balance and how to deal with pre-race anxiety. ————————- Time Stamps: [0:00-4:27] Intro [4:28-26:30] Ashley's athletic and coaching background [26:31-1:21:59] The mental aspects of performance [1:22:00-End] Rapid fire segment and farewell ————————— If you're enjoying the podcast and want to show your support, please rate or write a review on Apple Podcasts:https://podcasts.apple.com/us/... ————————————- Venmo Tip jar: @jonathan-mederos ————————————- Watch on YouTube: N/A ————————————— Subscribe to my free newsletter:www.steadfastrunning.weebly.co... ————————————— Join the Facebook Group:https://m.facebook.com/groups/... ————————————— Read articles from my new blog:https://medium.com/@jonathanmederos ————————————— Join the Strava run club:https://www.strava.com/clubs/1... Or search for “SteadFast Running” ————————————— To connect with Ashley Email: bothama@wfu.edu ————————————— To connect with me (Jonathan Mederos) Instagram: @steadfast_running Twitter: @coachmederos Email: run12795@gmail.com

Sydney is a 2:31 marathoner. She will be running the 2023 Boston Marathon while at the same time managing a full roster of athletes. Sydney started coaching for McKirdy Trained in 2019, around the same time that she left the Hansons in favor of a more flexible approach to training and life in general. Within the last year, Sydney has set personal bests at many of the shorter distances, including a 1:12:10 at the 2023 Mesa Half Marathon in Arizona. If you're looking for a dark horse at the 2024 Olympic Trials, Sydney is one to watch out for. She's from the area and she loves to race in tough conditions. In this episode we talk about her career, why she loves coaching, and the insights that only begin to explore the depths of her training philosophy. *Apologies for the background noise at the beginning of the interview. That only lasts a few minutes. Time Stamps: [0:00-5:08] Intro [5:09-42:39] Sydney's own running and coaching [42:40-85:41] Sydney's training philosophy [85:42-End] Rapid Fire Questions ———————————— If you're enjoying the podcast and want to show your support, please rate or write a review on Apple Podcasts:https://podcasts.apple.com/us/... ————————————- Venmo Tip jar: @jonathan-mederos ————————————- Watch on YouTube: https://youtu.be/lAQ_Yq_xzn4 ————————————— Subscribe to my free newsletter:www.steadfastrunning.weebly.co... ————————————— Join the Facebook Group:https://m.facebook.com/groups/... ————————————— Read articles from my new blog:https://medium.com/@jonathanmederos ————————————— Join our Strava run club:https://www.strava.com/clubs/1... Or search for “SteadFast Running” ————————————— To connect with Sydney: Instagram: @sydneytdevore Website: https://mckirdytrained.com/get... ————————————— To connect with me (Jonathan Mederos) Instagram: @steadfast_running Twitter: @coachmederos Email: run12795@gmail.com

Last month USTFCCCA announced its high school cross country coaches of the year. Coach Sean O'Day was awarded that distinction for the state of Colorado. Cheyenne Mountain High School has won back to back state titles and in 2021 they finished 2nd at nationals (RunningLane). In this episode we talked about culture, training environment, and how Sean has come into his own after working as an assistant for 16 years. Sean's training philosophy is centered around specificity. We talked about the funnel approach to training, the role that blended workouts play in helping to build and maintain all qualities of training throughout a season, and how he's been influenced by Renato Canova, Mihaily Igloi, and Steve Magness among others. It was actually Magness' Running Scholar Program that connected me with Sean: https://www.scienceofrunning.c... There was a small glitch at the 16:30 minute mark..apologies for the technical difficulties..it only lasts for a few seconds. Time Stamps: [0:00-4:10] Intro [4:10-41:13] Sean's running background and personal coaching philosophy [41:13-1:19:33]Sean's training philosophy [1:19:33-End] Rapid Fire Questions ———————————— If you're enjoying the podcast and want to show your support, please rate or write a review on Apple Podcasts:https://podcasts.apple.com/us/... ————————————- Venmo Tip jar: @jonathan-mederos ————————————- Watch on YouTube: Not Available ————————————— Subscribe to my free newsletter:www.steadfastrunning.weebly.co... ————————————— Join the Facebook Group:https://m.facebook.com/groups/... ————————————— Join the Strava run club:https://www.strava.com/clubs/1... Or search for “SteadFast Running” ————————————— To connect with Sean: Email: seanpoday@gmail.com Website: https://sites.google.com/cmsd1... ————————————— To connect with me (Jonathan Mederos) Instagram: @steadfast_running Twitter: @coachmederos Email: run12795@gmail.com

Coach Rick Rothman has been coaching for over 40 years. He was a successful high school coach who slowly worked his way up the USATF ranks. Last December he was named coach for the US men's junior team competing at the 2023 World Cross Country Championships in Bathurst, Australia. He'll be helping guys like Leo Young out of Newbury Park, one of our country's biggest future prospects, feel good on race day. In this episode we talk about the beauty of cross country and the build-up to this “dream come to fruition.” He also talks about his coaching philosophy, how to take advantage of coaching education, and some general thoughts on training going back to his HS coaching days in Boca Raton, Florida. ———————————- Time Stamps: [0:00-4:40] Intro [4:40-29:45] Rick's running background and personal coaching philosophy [29:45-69:55] Rick's training philosophy and views on coaching education [69:55-End] Rapid Fire Questions ———————————— If you're enjoying the podcast and want to show your support, please rate or write a review on Apple Podcasts:https://podcasts.apple.com/us/... ————————————- Venmo Tip jar: @jonathan-mederos ————————————- Watch on YouTube: https://youtu.be/6PW2WXtWlQk ————————————— Subscribe to my free newsletter:www.steadfastrunning.weebly.co... ————————————— Join the Facebook Group:https://m.facebook.com/groups/... ————————————— Join the Strava run club:https://www.strava.com/clubs/1... Or search for “SteadFast Running” ————————————— To connect with Rick: Email: rick.rothman53@gmail.com ————————————— To connect with me (Jonathan Mederos) Instagram: @steadfast_running Twitter: @coachmederos Email: run12795@gmail.com

Coach Lorraine Moller was a 4-time Olympic marathoner for New Zealand. She is probably best known for her performance at the 1992 Barcelona Olympics where she captured the bronze medal at age 37. But Lorraine has also made her mark within the coaching world. In 2006 she co-founded the Lydiard Foundation and she's been involved in coaching education ever since. This is a long episode but if you are interested in learning more about Lydiard style training, there are few people alive today with as much knowledge of the subject as Lorraine. Time Stamps: Intro (0:00-4:10) Lorraine's running background (4:10-69:51) Training Talk (69:51-2:03:52) Rapid Fire (2:03:52-end) ———————————— If you're enjoying the podcast and want to show your support, please rate or write a review on Apple Podcasts:https://podcasts.apple.com/us/... ————————————- Venmo Tip jar: @jonathan-mederos ————————————- Watch on YouTube: https://youtu.be/QneSF7xmzRI ————————————— Subscribe to my free newsletter:www.steadfastrunning.weebly.co... ————————————— Join the Facebook Group:https://m.facebook.com/groups/... ————————————— Join the Strava run club:https://www.strava.com/clubs/1... Or search for “SteadFast Running” ————————————— To connect with Lorraine Website: https://www.lydiardfoundation.... Email: lorraine@lydiardfoundation.org ————————————— To connect with me (Jonathan Mederos) Instagram: @steadfast_running Twitter: @coachmederos Email: run12795@gmail.com

The Best of 2022 is the super condensed version of the podcast. It's a series of short sound bites that I put together as a trip down memory lane or as way to introduce new listeners to the types of conversations we have on the podcast. You'll hear from all 23 coaches that appeared on the podcast in 2022 but in an easily digestible format. Choosing which clips to highlight was no easy task but it was a good exercise even for me because there's no stepping in the same river twice. I am grateful for all the support I received this year starting with my wife Chelsea who is often in the next room over while I record. I'm grateful to the coaches who accept my invitation, volunteer their time, and trust me to do good by them. I'm grateful for you, the listener, because without an audience there's no reason to prepare as diligently as I do or hit record. And I'm grateful for my little man Jasper whom for the most part knows when it's time to be quiet. If you ever hear a dog barking in the background, that's him! I'm excited for the new round of coaches that will be joining us in 2023. I already have our next 2 coaches booked and trust me you won't want to miss those episodes! Please send in your feedback, your recommendations, or just a friendly hello. Shoutout to Ralph Pillinger and Dan Schaefer, two guys that recently sent me some feedback. ———————————— If you're enjoying the podcast and want to show your support, please rate or write a review on Apple Podcasts:https://podcasts.apple.com/us/... ————————————- Venmo Tip jar: @jonathan-mederos ————————————- Watch on YouTube: N/A ————————————— Subscribe to my free newsletter:www.steadfastrunning.weebly.co... ————————————— Join the Facebook Group:https://m.facebook.com/groups/... ————————————— Join the Strava run club:https://www.strava.com/clubs/1... Or search for “SteadFast Running” ————————————— To connect with me (Jonathan Mederos) Instagram: @steadfast_running Twitter: @coachmederos Email: run12795@gmail.com

Jared is 1 of about 21 coaches at runfree training that are helping everyday runners hit their goals on race day. Not only has Jared done that himself (at the 2018 CIM marathon he ran 2:17:50 to qualify for the Olympic Trials), he's also surrounded himself with some of the top minds in our field. Jared is good friends with 59:43 half marathoner Ryan Hall, he's been coached by Jay Stephenson since college, and he's a member of Bowerman Track Club Elite. In this episode you'll hear him refer to guys like Steve Jones and Scott Simmons and what they've taught him. We also talked about what works for him in training and how that might be applied to other runners. Time Stamps:[4:22-43:38] Jared's running background [43:38-59:54] Jared's coaching background [59:54-85:40] Training Talk [85:40-end] Rapid Fire ————————————If you're enjoying the podcast and want to show your support, please rate or write a review on Apple Podcasts:https://podcasts.apple.com/us/...————————————-Venmo Tip jar: @jonathan-mederos ————————————-Watch on YouTube:https://youtu.be/HJyQtgr6Vws—————————————Subscribe to my free newsletter:www.steadfastrunning.weebly.co...—————————————Join the Facebook Group:https://m.facebook.com/groups/...—————————————Join the Strava run club:https://www.strava.com/clubs/1...Or search for “SteadFast Running”—————————————To connect with Jared Instagram: @jaredcarson@runfree_training Website: www.runfreetraining.com—————————————To connect with me (Jonathan Mederos)Instagram: @steadfast_running Twitter: @coachmederosEmail: run12795@gmail.com

Since her high school days, Montana has always been interested in going deeper into running. She ran a 5:15 mile in high school and continued running at Bucknell University where the idea of becoming a coach someday was solidified even more for her. She completed internships at the US Olympic Training Center and at Zap Fitness. She also worked as an assistant at Michigan State for a while where coach Walt Drenth (Desi's coach) had great success. Now Montana resides in Rhode Island where she juggles the demands of raising a family alongside a full-time coaching business of her own. In this episode we cover her journey as an athlete and student of the sport. —————————If you're enjoying the podcast and want to show your support, please rate or write a review on Apple Podcasts:https://podcasts.apple.com/us/podcast/steadfast-running/id1457597546—————————Venmo Tip jar: @jonathan-mederos —————————Watch on YouTube:https://youtu.be/OH3LERBSnRQ—————————Subscribe to my free newsletter:www.steadfastrunning.weebly.com—————————Join the Facebook Group:https://m.facebook.com/groups/1172744296673959/—————————Join the Strava run club:https://www.strava.com/clubs/1062468Or search for “SteadFast Running”—————————To connect with MontanaInstagram: @coachmontanadepasqualeWebsite: www.coachmontanadepasquale.com—————————To connect with me (Jonathan Mederos)Instagram: @steadfast_running Twitter: @coachmederosEmail: run12795@gmail.com

Neely Spence Gracey is not just another online running coach. Running is literally in her blood. Her dad, Steve Spence, was a 2:12 marathoner and won a bronze medal at the 1991 World Championships. Steve coached Neely throughout HS and college before Neely turned pro herself. She finished 13th in the world at the World Cross Country Championships in 2013 and has PRs of 15:25 for 5K, 1:09:59 for 5K, and 2:34:55 for the marathon. She could have walked away from the sport after having two kids and losing a part of her identity in the process but she's still out there coaching and trying to qualify for her 4th Olympic Trials. About a week after recording this podcast Neely ran a 1:12:33 half as part of her comeback. In this episode we discuss her career highlights, how she trained, how she was coached, and her take on various issues related to performance and balancing running with the rest of our lives. —————————If you're enjoying the podcast and want to show your support, please rate or write a review on Apple Podcasts:https://podcasts.apple.com/us/podcast/steadfast-running/id1457597546—————————Venmo Tip jar: @jonathan-mederos —————————Watch on YouTube:Check back later (coming soon) ——————————Subscribe to my free newsletter:www.steadfastrunning.weebly.com——————————Join the Facebook Group:https://m.facebook.com/groups/1172744296673959/——————————Join the Strava run club:https://www.strava.com/clubs/1062468Or search for “SteadFast Running”———————————To connect with Neely: Instagram: @neelysgraceyWebsite: https://getrunningcoaching.com/———————————To connect with me (Jonathan Mederos)Instagram: @steadfast_running Twitter: @coachmederosEmail: run12795@gmail.com

Timo Mostert is one of the best high school coaches in the country. Timo's boys at American Fork HS (Utah) have been a force to contend with at the regional and national level since 2009. At the 2020 RunningLane XC National Championships they set the national record for fastest average 5K at 15:00.99. Timo has also coached 22 individual state champions including Casey Clinger, the 2015 and 2016 NXN champion. He credits all this success to a change in his training methods, a change (or return to his roots rather) that was inspired in large part by the work of the legendary Arthur Lydiard. We spoke at length about his own running career, his mentors in the sport, and his interpretation of Lydiard training.————————————Available on Apple Podcasts, Spotify, Google Podcasts, or through this link on the web:https://www.spreaker.com/show/steadfast-running————————————If you're enjoying the podcast and want to show your support, please rate or write a brief review on Apple Podcasts:https://podcasts.apple.com/us/podcast/steadfast-running/id1457597546————————————-Support my work:Venmo: @jonathan-mederos ————————————-Subscribe to my free newsletter or sign up for free coaching:www.steadfastrunning.weebly.com—————————————Join my Strava run club:https://www.strava.com/clubs/1062468Or search for “SteadFast Running”—————————————To connect with Timo:cavemanxc.blogspot.com—————————————To connect with me (Jonathan Mederos)Instagram: @steadfast_running Twitter: @coachmederosEmail: run12795@gmail.com

Rebecca is a Doctor of Physical Therapy and the owner of Core Values PT in Orlando, Florida. Her specialty is helping runners overcome their injuries and reach their goals. As a single mom and business owner, she still finds time to run and has a personal best of 21:57 for 5K. We talked a little about her training philosophy and then delved deep into injury prevention, running mechanics, strength training, therapeutic interventions, and return to run programs. ————————————If you're enjoying the podcast and want to show your support, please rate or write a brief review on Apple Podcasts:https://podcasts.apple.com/us/podcast/steadfast-running/id1457597546————————————-Support my work on Patreon or Venmo and receive bonus content: https://www.patreon.com/steadfastrunningVenmo: @jonathan-mederos ————————————-Subscribe to my free newsletter:www.steadfastrunning.weebly.com—————————————Join my Strava run club:https://www.strava.com/clubs/1062468Or search for “SteadFast Running”—————————————To connect with RebeccaWebsite: corevaluesptorlando.comInstagram: @dr.rebecca.smith.pt—————————————To connect with me (Jonathan Mederos)Instagram: @steadfast_running Twitter: @coachmederosEmail: run12795@gmail.com

Lara Rogers coaches for the Under Armour Mission Run Baltimore Distance Team. She coached at the University of Cincinnati for 7 years and before that she was a professional runner. She trained with Molly Huddle, Amy Cragg, Kim Smith, and Emily Sisson. We spoke a lot about training which, given her background in exercise science, took us down several interesting paths. We covered topics such as training intensity distribution, individualization, and speed development. ————————————If you're enjoying the podcast and want to show your support, please rate or write a brief review on Apple Podcasts:https://podcasts.apple.com/us/podcast/steadfast-running/id1457597546————————————Watch on YouTube:https://youtu.be/rEPSQlvHY6s————————————-Support my work on Patreon or Venmo and receive bonus content: https://www.patreon.com/steadfastrunningVenmo: @jonathan-mederos ————————————-Subscribe to my free newsletter:www.steadfastrunning.weebly.com—————————————Join my Strava run club:https://www.strava.com/clubs/1062468Or search for “SteadFast Running”—————————————To connect with Lara: Instagram: @laralu12Email: lararogers89@gmail.com—————————————To connect with me (Jonathan Mederos)Instagram: @steadfast_running Twitter: @coachmederosEmail: run12795@gmail.com

Haron Lagat coaches a group of elite runners in Colorado Springs. One of his athletes, Emmanuel Bor, ran 13:00 indoors this past season and Elkanah Kibet was fourth in NYC (2021) in addition to representing the US at worlds in 2022. Haron is an elite runner himself. He was born in Kenya, ran for Texas Tech in the mid-2000s and later joined the US Army's World Class Athlete Program. He's run 3:52 for the mile, 8:15 for the steeple, and 28:05 for 10K. The 28:05 was not planned but he was pacing the race and feeling good so why not finish! He plans to retire after the 2024 Olympic Trials Marathon. Haron has been mentored by big names in the sport of track and field. Brother Colm O' Connell, Wes Kittley, Scott Simmons, and the GOAT Eliud Kiochoge. He actually received a text message from Eliud during our talk! This was a such a fun conversation. I felt like this is a guy I would want to be friends with. Down to earth. Old school. Knows the workouts you need to hit but at the same time knows that “magic workouts” don't exist and that your mental game is just as important as what your legs can do! If you don't know too much about Haron Lagat and you aren't already a fan of Peak Running Elite I'm confident that will change after listening to this episode. ———————————————If you're enjoying the podcast and want to show your support, please rate or write a brief review on Apple Podcasts:https://podcasts.apple.com/us/podcast/steadfast-running/id1457597546————————————Watch on YouTube:https://youtu.be/VB1st5p-msY————————————-Support my work on Patreon or Venmo and receive bonus content: https://www.patreon.com/steadfastrunningVenmo: @jonathan-mederos ————————————-Subscribe to my free newsletter:www.steadfastrunning.weebly.com—————————————Join my Strava run club:https://www.strava.com/clubs/1062468Or search for “SteadFast Running”—————————————To connect with HaronInstagram: @runlagat Website: peakrunningelite.orgEmail: haronlagat@gmail.com—————————————To connect with me (Jonathan Mederos)Instagram: @steadfast_running Twitter: @coachmederosEmail: run12795@gmail.com

Chris Sauer is the head cross country and distance coach at Long Island University. Last season, his women's XC team finished second in the Northeastern Conference. What really stuck out to me during this interview was how much he enjoys watching his athletes compete (more than he enjoyed competing himself), one of the signs of a fully invested coach who truly cares for his athletes. Tune in to get his thoughts on how workouts should build on each other and why, for example, race pace work needs to be intelligently sparsed out. ———————————If you're enjoying the podcast and want to show your support, please rate or write a brief review on Apple Podcasts:https://podcasts.apple.com/us/podcast/steadfast-running/id1457597546————————————Watch on YouTube:https://youtu.be/sAZHml2mg9U————————————-Support my work on Patreon or Venmo and receive bonus content: https://www.patreon.com/steadfastrunningVenmo: @jonathan-mederos ————————————-Subscribe to my free newsletter:www.steadfastrunning.weebly.com—————————————Join my Strava run club:https://www.strava.com/clubs/1062468Or search for “SteadFast Running”—————————————To connect with Chris: Twitter: @ChrisSauerLIUInstagram: chrissauer.runs Email: Christopher.Sauer@liu.edu—————————————To connect with me (Jonathan Mederos)Instagram: @steadfast_running Twitter: @coachmederosEmail: run12795@gmail.com

Coach Ingrid Kristiansen is the former 5000m, 10000m, and marathon world record holder. In this episode we talked about training and her road to the top. I asked her why she let Joanie make her breakaway at mile 3. And one of my favorite parts of the interview was listening to her tell the story of why she regrets getting into a car with Rob de Castella to preview the Chicago Marathon course! Now in her 60s, Ingrid stays involved in the sport through coaching.———————————If you're enjoying the podcast and want to show your support, please rate or write a brief review on Apple Podcasts:https://podcasts.apple.com/us/podcast/steadfast-running/id1457597546————————————Watch on YouTube:https://youtu.be/skHcRLZChTo————————————-Support my work on Patreon or Venmo and receive bonus content: https://www.patreon.com/steadfastrunningVenmo: @jonathan-mederos ————————————-Subscribe to my free newsletter:www.steadfastrunning.weebly.com—————————————Join my Strava run club:https://www.strava.com/clubs/1062468Or search for “SteadFast Running”—————————————To connect with Ingrid: http://www.ingridkristiansen.com/Email: ingrid@ingridkristiansen.com—————————————To connect with me (Jonathan Mederos)Instagram: @steadfast_running Twitter: @coachmederosEmail: run12795@gmail.com

Jacob Thomson is a sub-13:30/28:00/2:16 guy who is now training in Flagstaff for the 2024 OT marathon. He's also a coach and, through the business he and his partners have created (Thomson Training), he's now helping other runners perform at the next level. In this episode we journeyed through his career as he went from top high school recruit, to SEC champion at Kentucky, to a 12th place finish at the Chicago Marathon. Listen for tips on training as well. One of my favorite stories he told was how a runner he coached skipped the 15s entirely en route to a 14:55 5K.————————————If you're enjoying the podcast and want to show your support, please rate or write a brief review on Apple Podcasts:https://podcasts.apple.com/us/podcast/steadfast-running/id1457597546————————————Watch on YouTube:https://youtu.be/60id_STVjOo————————————-Support my work on Patreon or Venmo and receive bonus content: https://www.patreon.com/steadfastrunningVenmo: @jonathan-mederos ————————————-Subscribe to my free newsletter:www.steadfastrunning.weebly.comor send me an email and I will add you to the list —————————————To connect with Jacob: Instagram: @runthomsontraining / @jtcougars8Strava: Jacob Thomson—————————————To connect with me:Instagram: @steadfast_running Twitter: @coachmederosEmail: run12795@gmail.com

Laura has coached hundreds of runners and is completing her masters degree in applied exercise science. In this episode we really get into the physiology of training. What you'll hear will either confirm what you already know or introduce you to the most novel and evidence-based approaches to training.————————————Watch on YouTube:https://youtu.be/6ycTWQ9x93Y————————————-Support my work on Patreon or Venmo and receive bonus content: https://www.patreon.com/steadfastrunning————————————-Subscribe to my free newsletter:www.steadfastrunning.weebly.comor send me an email and I will add you to the list —————————————To connect with Laura:Website: lauranorrisrunning.comEmail: laura@lauranorrisrunning.comInstagram: @lauranorrisrunning—————————————To connect with me:Instagram: @steadfast_running Twitter: @coachmederosEmail: run12795@gmail.comAlso on Facebook and Linked In (Jonathan Mederos)

Jason was a 4:48 miler in high school who went back to his alma mater as a coach and now continues their winning tradition. Jason teaches and coaches at St. Joseph Ogden High School, one of the top XC and track programs in the state of Illinois. In this episode we talked about the importance of building relationships and having fun. We also talked about consistency and the general outline of their training.—————————————Special thanks to Nathaniel Fast for helping me edit the new intro to the podcast. He offers branding and graphic design services through upwork.com—————————————Watch on YouTubehttps://youtu.be/1cDE4wf1BeQ—————————————Support my work on Patreon and receive bonus podcast content: https://www.patreon.com/steadfastrunning—————————————Subscribe to my free newsletter:www.steadfastrunning.weebly.com—————————————To connect with Jason Email: retzj@sjo.k12.il.us—————————————To connect with me:Instagram: @steadfast_running Twitter: @coachmederosEmail: run12795@gmail.comAlso on Facebook and Linked In (Jonathan Mederos)

Amanda is a highly sought after coach and lifestyle entrepreneur. Through her writing and through the online communities she's created, people who once thought themselves to be slow and “not really a runner” have been emboldened to enjoy running for its own sake, pursue their goals, and view themselves in a new light. In this episode we talked about how she's evolved as a runner over the past 20 years, what she considers to be important when coaching other runners, and some general training principles that have guided her work. Among these are low intensity training and the value of building strength. You can purchase a copy of Amanda's latest book “Run to the Finish: The everyday runners guide to avoiding injury, ignoring the clock, and loving the run” here: https://www.amazon.com/Run-Finish-Everyday-Avoiding-Ignoring/dp/0738285994—————————————Support my work on Patreon and receive bonus podcast content: https://www.patreon.com/steadfastrunning—————————————Subscribe to my free newsletter:www.steadfastrunning.weebly.com—————————————To connect with Amanda Website: www.runtothefinish.comInstagram: @runtothefinish—————————————To connect with me:Instagram: @steadfast_running Twitter: @coachmederosEmail: run12795@gmail.comAlso on Facebook and Linked In (Jonathan Mederos)

Dennis Barker is the author of “The River Road.” He's coached at many different levels throughout his career. The 2:25 man from Minnesota coached at Augsburg University for 20 years. He also coached 2004 Olympian Carrie Tollefson and her Team USA Minnesota teammates. We covered a lot of ground on this episode from how he was exposed to high quality aerobic training in college to how he now prescribes training for a wide variety of athletes.————————————-Watch on YouTube:https://youtu.be/3OZQ_Ul-Tfs————————————-Support my work on Patreon and receive bonus podcast content: https://www.patreon.com/steadfastrunning—————————————Subscribe to my free newsletter:www.steadfastrunning.weebly.com—————————————To connect with Dennis:Website: www.coachbarker.comHis book “The River Road” is available here:https://www.amazon.com/River-Road-Becoming-Runner-1972/dp/1533191883—————————————To connect with me:Instagram: @steadfast_running Twitter: @coachmederosEmail: run12795@gmail.comAlso on Facebook and Linked In (Jonathan Mederos)

Jacob has a masters degree in kinesiology and works with a variety of athletes to improve their strength and conditioning. He's been coaching since high school and owns his own commercial gym in Sandersville, Georgia. In this episode we talk about the training errors he made early on his career and how he's improved over time (14:33 5K). It's great to hear a guy who would like to take a shot at an OTQ marathon someday talk about the importance of max velocity training and power lifting.————————————-Watch on YouTube:https://youtu.be/OWFLDIHBHko————————————-Support my work on Patreon and receive bonus podcast content: https://www.patreon.com/steadfastrunning—————————————Subscribe to my free newsletter:www.steadfastrunning.weebly.com—————————————To connect with Jacob: Twitter: @JBurgamy800Website: www.478-athletics.comTo connect with me:Instagram: @steadfast_running Twitter: @coachmederosEmail: run12795@gmail.comAlso on Facebook and Linked In (Jonathan Mederos)

Mike Fanelli's entire professional career has revolved around track and field in one way or another. From his days as a club runner where he went 2:25 in the marathon to his days as a distance coach for Team USA to the work he's done since then to promote the sport as an agent, commentator, archivist, and writer. Now Mike is 65 years old and his love for the sport shows no signs of decay. He is still running (in fact he's training for a marathon on the 50th anniversary of his first one) with over 113,000 miles in his legs to date and is looking forward to coaching at the high school level soon. As always we pick the coach's brain on training and Mike, as usual, never fails to deliver to the track nerd audience. ————————————-Watch on YouTube:https://youtu.be/o27bN9WcMKk—————————————Support my work on Patreon and receive bonus podcast content: https://www.patreon.com/steadfastrunning—————————————Subscribe to my free newsletter:www.steadfastrunning.weebly.com—————————————To connect with Mike:Facebook (Mike Fanelli) To connect with me:Instagram: @steadfast_running Twitter: @coachmederosEmail: run12795@gmail.comAlso on Facebook and Linked In (Jonathan Mederos)

Dante Ottolini has coached at the HS, collegiate, and professional level. He coaches Nathan Martin, the fastest black marathoner born in the United States (2:11:05). In this episode we go deep into the experiences that have shaped Dante's career up to this point and that have enabled him to guide the training of a potential Olympian. This is a long one but I think you'll appreciate the breadth and depth of Dante's reflections.————————————————————————Watch on YouTube: https://m.youtube.com/watch?v=LfzoJve7Rc0————————————————————————-Support my work on Patreon and receive bonus podcast content: https://www.patreon.com/steadfastrunning————————————————————————-Subscribe to my free newsletter:www.steadfastrunning.weebly.com—————————————————————————To connect with Dante:adanteo123@gmail.com(585) 820-9531To connect with me:Instagram: @steadfast_running Twitter: @coachmederosEmail: run12795@gmail.comAlso on Facebook and Linked In (Jonathan Mederos)

Mike is a coach for Luke Humphrey Running and an original member of the Hansons Distance Project. His personal best in the marathon is 2:14:22. He is also the Disney World Half Marathon course record holder (1:05:26). In this episode we traced through his running career and touched on his coaching/training philosophy.————————————————————————-Support my work on Patreon and receive bonus podcast content: https://www.patreon.com/steadfastrunning——————————————————————————Subscribe to my free newsletter:www.steadfastrunning.weebly.com——————————————————————————To connect with Mike:Website: www.lukehumphreyrunning.comTwitter: @mikemorgan Email: mike@lukehumphreyrunning.comTo connect with me:Instagram: @steadfast_running Twitter: @coachmederosEmail: run12795@gmail.comAlso on Facebook and Linked In (Jonathan Mederos)

Peter Thompson is the performance director of the Spirit of Oregon club and is one of the world's leading experts on coaching education. He's been coaching for over 50 years and he worked for the IAAF for about 20 of those years. Peter believes very strongly that we need to move from knowledge-based coaching to competence-based coaching. We also touched on lactate dynamics, biokinetics, and what he calls the new interval training method.To connect with Peter:Facebook Messenger www.newintervaltraining.comTo connect with me:Instagram: @steadfast_running Twitter: @coachmederosEmail: jonathanmederos@hotmail.comAlso on Facebook and Linked In

David Suarez is a young high school coach in Miami, Florida but he's already got a double state champ on his resume. In 2019 he coached Natalie Varela of Gulliver Prep to state titles in the 800m and 1600m. In this episode we speak about his high school and college running experiences. We speak about his decision to accept a coaching position at age 20 and what he's learned since then. And of course we get into plenty of training theory!To connect with David:Instagram: @davidsuarezxcTo connect with me:Instagram: @steadfast_running Twitter: @coachmederosFacebook: Jonathan Mederos Email: jonathanmederos@hotmail.com

In this episode Coach Jon Mott of Lakeland Florida and RunnersFix Coaching Services returns to the show to talk about his training in greater detail. Since we last spoke to him in June of 2020 the 2:17 man improved his marathon PB and qualified for his third Olympic Trials. Jon is running up to 180 miles per week and plans on going higher. The overall mileage combined with certain key sessions (which we refer to in this episode) has worked really well for him and the athletes he works with.To connect with Jon:Strava: Jon MottInstagram/Facebook: RunnersFix Website: https://runners-fix.com/To connect with me:Instagram: @steadfast_running Twitter: @coachmederosFacebook: Jonathan Mederos Email: jonathanmederos@hotmail.comNewsletter: steadfastrunning.weebly.com

Mike Cunningham is the national sales manager for Gill Athletics and the host of the Track and Field Connections Podcast. He was a sprints, jumps, and hurdles coach for 10 years and much of that time was spent coaching in the SEC. We spoke about his journey and paid tribute to the coaches whom he's crossed paths with. To connect with Mike:Twitter: @MikeCunningham Email: hurdle@gillathletics.comTo connect with me:Instagram: @steadfast_running Twitter: @coachmederosFacebook: Jonathan Mederos Email: jonathanmederos@hotmail.comNewsletter: steadfastrunning.weebly.com

In this episode I spoke to the coach of the No. 1 ranked team in the state of Florida. Samantha led Viera HS to a boys XC state title in 2021. Her top runner, Michael Toppi, set a new state record (14:41) and finished 30th in the country. We discuss her running background, how she got into coaching, and how she helps her runners get the best out of themselves. I apologize for the audio quality on this one. Samantha was at a conference while we were recording this episode and the wifi was not cooperating. However, she was steadfast in her resolution to make it work and we pulled through. Thank you coach!To connect with Samantha:Instagram: @runsonpizzaEmail: srgerrits710@gmail.comTo connect with me:Instagram: @steadfast_running Twitter: @coachmederosFacebook: Jonathan Mederos Email: jonathanmederos@hotmail.comNewsletter: steadfastrunning.weebly.com

I interviewed 13 coaches in 2021. Listen to a ~ 2-minute sound bite from each coach's talk and decide which episodes might interest you the most. Good opportunity for new listeners to catch up on previously aired content.

Coach Mike Trees works with all levels of runners and triathletes through NRG coaching. He was a 3:45 1500m runner in college and then found a way to make a living as a pro triathlete for many years. As a masters runner he won a world title in the 10K at age 42 and was part of a record setting 4 x 800m relay at age 52. Mike uses this experience to help others perform at a higher level and enjoy their sport. To connect with Mike:Instagram: @run.nrgWebsite: nrg-coaching.comTo connect with me:Instagram: @steadfast_running Twitter: @coachmederosFacebook: Jonathan Mederos Email: jonathanmederos@hotmail.com

On this episode you'll hear a clip from our 4th Annual SteadFast Running Clinic featuring guest speaker and coach Ryan Gregson. Ryan is the former Australian national record holder for 1500m (3:31.06) and is the founder of Gregson Running. The latter provides individualized coaching services to runners around the globe. To connect with Ryan:@gregsonrunning (Instagram)gregsonrunning.com.au To connect with me:@steadfast_running (Instagram)@coachmederos (Twitter)Jonathan Mederos (Facebook)jonathanmederos@hotmail.com

Coach Pete Magill is a legend in the masters running community. He ran 14:34 for 5K at age 46, 14:45 at age 49, and 15:42 at age 55. His club teams in Southern California have won over two dozen national championships and his books (such as “Fast 5K”) are a must read for any serious runner. In this episode we talk about the rebirth of his distance running career in his late 30s and the strategies that can help you run your best as you age.To connect with Pete:Facebook: Pete MagillBooks: https://www.amazon.com/Pete-MagillTo connect with me:@steadfast_running

Coach Ric Rojas was ranked in the top 10 US road racers from 1977 through 1981 by Track and Field News. He set a world record in 1981 at the Gasparilla 15K and defeated Frank Shorter at the inaugural Boulder Boulder race. Ric has coached a broad range of athletes over the last 50+ years. In this episode you'll hear his thoughts on training and how he applies that to the people he works with including his daughter Nell Rojas who was the first American finisher at the 2021 Boston Marathon.To get in touch with Ric:rojasrunning.comTo get in touch with me:@steadfast_running

In this episode we talk to the coaches at ZAP Endurance. Coach Pete Rea has extensive experience working with elite athletes and he leads retreats for recreational runners as well. Coach Ryan Warrenburg is currently in charge of ZAP fitness coaching and was a former resident athlete. He was a national class steeplechaser and won Club Cross Nationals in 2007.We had a great conversation encompassing the history of our sport and best practices in coaching. You will also hear a lot of practical training advice! To get in touch with ZAP:Zapendurance.com@on.zap.endurance To get in touch with me:@steadfast_running

Seth Funderburg is the man behind Black Matter Training. He coaches a group of runners in the Central Florida area and is himself one of the area's top runners. Seth is also a movement specialist with a background in personal training. This helps him assess his runners' movement patterns (form and flow) and prescribe corrective exercises that will improve their functional strength. We talk about running, coaching, and how he trains his athletes.To get in touch with Seth:seth@blackmattertraining.com@run__bmtblackmattertraining.comTo get in touch with me:jonathanmederos@hotmail.com305-753-4017@steadfast_runningsteadfastrunning.weebly.com

Dave Frank is one of the best high school coaches in the country. He coaches at Central Catholic High School in Portland where Galen Rupp once ran. At one point Dave held the steeplechase record at Stanford. He was also a part of the 1990 Hood to Coast team title. We talked about these accomplishments but we also talked about his philosophy behind coaching, why he loves to do this, and how he approaches the training aspect.To get in touch with Dave:ramxc@yahoo.comTo get in touch with me:jonathanmederos@hotmail.com305-753-4017steadfastrunning.weebly.com

Coach Doug Butler is one of the most successful high school coaches in the country. His teams have won 18 state titles in cross country and 6 in track and field. He too was a standout runner throughout the 80s and 90s with personal bests under 1:07 for the half marathon and under 2:26 for the full. He talked at length about training and motivating others while driving a van full of kids back from practice!To get in touch with Doug:coachdbutler@gmail.com321-749-9778Setgoalsnotlimits.comTo get in touch with me:jonathanmederos@hotmail.com305-753-4017steadfastrunning.weebly.com

Dr. Jason Karp is an exercise physiologist, author, speaker, and running coach. He's written over 400 articles for running publications worldwide and among the 13 books to his name is his latest work “Running Periodization: Training Theories to Run Faster.” In this episode we talk about periodization and other training-related topics. Jason explains things in a way that is easy to understand and apply to your own situation.To connect with Jason:email: jason@run-fit.comwebsite: https://run-fit.combooks: https://run-fit.com/books/(619) 787-4084To connect with me:@steadfast_runningjonathanmederos@hotmail.com305-753-4017

Dr. Jeff Messer is a professor of exercise science at Mesa Community College in Arizona. He was an 8:22 3000m runner in college. As a high school head cross country coach he won 6 state titles with Xavier College Prep and 3 state titles with Desert Vista. In 2016 he was named HS Girls XC Coach of the Year by the US Track and Field and Cross Country Coaches Association. His teams have been nationally ranked and he’s worked with professional runners as well. He is now assisting the NAZ and Tinman Elite groups.To connect with Jeff:messerjeff@yahoo.com(480) 776-9244To connect with me:@steadfast_runningjonathanmederos@hotmail.com

Dani is a runner, coach, and physical therapist. She is the owner of Aire PT to PR which includes a 1,000 square foot studio in the Atlanta area. She provides PT services, writes training plans, and leads a run club among other things. In this episode we’re going to talk about the path she’s taken and how she wants to help people redefine their potential. Dani also walks us through some of the assessments and exercises that she specifically recommends for runners.

In this episode we talk to a pioneer of American distance running. Hal Higdon competed in 8 US Olympic Trials including a 5th place finish in the 3000m steeplechase in 1960. He also finished 5th at the 1964 Boston Marathon in a time of 2:21:55. His success rolled over into the masters ranks when he ran 9:18.6 in the steeplechase and set the M40 record. That is to say nothing of his award-winning journalism career or the thousands upon thousands of people he has helped through his training plans. If you are a lifelong learner and a student of history you will really enjoy this episode. Coach Higdon also talks about training and what his experiences have taught him concerning best practices.To connect with Hal: www.halhigdon.comTo connect with me:@steadfastrunningjonathanmederos@hotmail.com*The opening montage for this episode was borrowed from a scene in Disney’s “McFarland, USA” where actor Kevin Costner plays the role of coach Jim White.*

In this episode I am joined by Coach Claire Bartholic. If you recognize her voice that’s because she’s the host of the very popular Run to the Top Podcast. She’s also one of the expert coaches at Runners Connect. We talk about her journey to a 2:58 marathon at age 42 and how that morphed into coaching. Then we talk about training and the things she believes coaches can do to keep building on their craft. Connect with Claire:@theplantedrunnertheplantedrunner.comConnect with us:@steadfastrunningjonathanmederos@hotmail.com

In this episode you’ll hear Brad’s opening remarks at our 3rd Annual SteadFast Running coaching clinic. I invited him to be our guest speaker this year. In 25 minutes he explained to us how he periodizes a 24-week block of marathon training. He also discusses the mental side of performance at the end. I apologize for the audio issues. My internet connection was not the greatest for this Zoom meeting but I was able to capture most of it.

In this episode we have legendary high school coach Scott Christensen talking about everything from the 9th grade teacher who encouraged him to give running a shot to going through Coach Joe Vigil’s garbage to leading Stillwater Area High School to prominence. Scott is one of the nation’s most sought after coaches as it relates to the physiology of training. He is a USATF and USTFCCCA instructor and due to Covid he is now networking with other coaches through Zoom and loving every minute of it. His graciousness and willingness to share is ever apparent in this episode.Email Scott:Christensens@stillwaterschools.orgEmail me:Jonathanmederos@hotmail.comInstagram: steadfast_running Facebook page: SteadFast Running

In this episode I talk to a Lydiard legend. Coach Nobby was mentored directly by Arthur Lydiard and his contacts worldwide make him the leading expert on what it means to train the Lydiard way. We review his own personal running accomplishments, how he got into coaching, what it was like working in the Japanese system, online coaching through Running Wizard, Lydiard methodology, and his new website which is a one-stop shop for any Lydiard fan or coach trying to further their education. Nobby’s email: nobby@lydiardacademy.orgWebsites: lydiardacademy.org and runningwizard.net