60. Coach Sean O’Day; Cheyenne Mountain HS; Renato Canova Training, Specificity of Training, Blended Workouts & More

The Running Shorts Podcast, my new project, can be found on Spotify and Apple. Hope you’ll join me there for more training talk. Spotify: https://open.spotify.com/show/... Apple: https://podcasts.apple.com/us/... To submit your thoughts, questions, or overall feedback , email [email protected]

If you enjoy this episode, consider checking out my ongoing work on The Running Shorts Podcast. 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: [email protected] 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: [email protected]

If you enjoy this episode, consider checking out my ongoing work on The Running Shorts Podcast. 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: [email protected]

If you enjoy this episode, consider checking out my ongoing work on The Running Shorts Podcast. 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]

If you enjoy this episode, consider checking out my ongoing work on The Running Shorts Podcast. 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]

If you enjoy this episode, consider checking out my ongoing work on The Running Shorts Podcast. 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]

If you enjoy this episode, consider checking out my ongoing work on The Running Shorts Podcast. 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]

If you enjoy this episode, consider checking out my ongoing work on The Running Shorts Podcast. 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]

If you enjoy this episode, consider checking out my ongoing work on The Running Shorts Podcast. 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]

If you enjoy this episode, consider checking out my ongoing work on The Running Shorts Podcast. 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]