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: [email protected] ————————————— To connect with me (Jonathan Mederos) Instagram: @steadfast_running Twitter: @coachmederos Email: [email protected]

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: [email protected]

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: [email protected] ————————————— To connect with me (Jonathan Mederos) Instagram: @steadfast_running Twitter: @coachmederos Email: [email protected]

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: [email protected]

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: [email protected] Website: https://sites.google.com/cmsd1... ————————————— To connect with me (Jonathan Mederos) Instagram: @steadfast_running Twitter: @coachmederos Email: [email protected]

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: [email protected] ————————————— To connect with me (Jonathan Mederos) Instagram: @steadfast_running Twitter: @coachmederos Email: [email protected]

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: [email protected] ————————————— To connect with me (Jonathan Mederos) Instagram: @steadfast_running Twitter: @coachmederos Email: [email protected]

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: [email protected]

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: [email protected]

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: [email protected]