Episodes
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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.
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Apple:
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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
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To connect with me (Jonathan Mederos)
Instagram: @steadfast_running
Twitter: @coachmederos
Email: [email protected] -
Missing episodes?
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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?
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Apple:
https://podcasts.apple.com/us/...
Spotify:
https://spotify.link/KcHiYqc7K...
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To connect with Michael
Instagram: mhammondsub4
www.runnersconnect.net
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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.
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Apple:
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To connect with Ron
Cell#: 239-297-7015
Email: [email protected]
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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?
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Read articles from my new blog:
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Or search for “SteadFast Running”
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To connect with Daniel:
Twitter: @dwrowland
Substack: https://dwrowland.substack.com...
Website: http://www.dwrowland.com/?m=1
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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.
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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
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Join the Facebook Group:
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Or search for “SteadFast Running”
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To connect with Ashley
Email: [email protected]
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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
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To connect with Sydney:
Instagram: @sydneytdevore
Website: https://mckirdytrained.com/get...
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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
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If you’re enjoying the podcast and want to show your support, please rate or write a review on Apple Podcasts:
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To connect with Sean:
Email: [email protected]
Website:
https://sites.google.com/cmsd1...
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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.
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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
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To connect with Rick:
Email: [email protected]
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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)
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To connect with Lorraine
Website:
https://www.lydiardfoundation....
Email: [email protected]
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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.
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.
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Or search for “SteadFast Running”
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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.
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
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https://youtu.be/HJyQtgr6Vws
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To connect with Jared
Instagram:
@jaredcarson
@runfree_training
Website: http://www.runfreetraining.com
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To connect with me (Jonathan Mederos)
Instagram: @steadfast_running
Twitter: @coachmederos
Email: https://gmail.com -
If you enjoy this episode, consider checking out my ongoing work on The Running Shorts Podcast.
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.
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To connect with Montana
Instagram: @coachmontanadepasquale
Website: www.coachmontanadepasquale.com
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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.
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.
Update: About a week after recording this podcast Neely ran a 1:12:33 half as part of her comeback. Then at CIM she ran 2:30:29 to set a new PR in the marathon.
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.
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To connect with Neely:
Instagram: @neelysgracey
Website: https://getrunningcoaching.com...
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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.
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.
Update: Timo’s boys wound up finishing 5th in the country at NXN in 2022. He was awarded coach of the year.
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Watch on YouTube:
https://youtu.be/FPFjafl78K4
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Available on Apple Podcasts, Spotify, Google Podcasts, or through this link on the web:
https://www.spreaker.com/show/...
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If you’re enjoying the podcast and want to show your support, please rate or write a brief review on Apple Podcasts:
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Venmo: @jonathan-mederos
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To connect with Timo:
cavemanxc.blogspot.com
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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.
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.
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If you’re enjoying the podcast and want to show your support, please rate or write a brief review on Apple Podcasts:
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Support my work on Patreon or Venmo and receive bonus content:
https://www.patreon.com/steadf...
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To connect with Rebecca
Website: corevaluesptorlando.com
Instagram: @dr.rebecca.smith.pt
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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.
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.
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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/...
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Watch on YouTube:
https://youtu.be/rEPSQlvHY6s
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Support my work on Patreon or Venmo and receive bonus content:
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To connect with Lara:
Instagram: @laralu12
Email: [email protected]
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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.
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 Kipchoge. 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.
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If you’re enjoying the podcast and want to show your support, please rate or write a brief review on Apple Podcasts:
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https://youtu.be/VB1st5p-msY
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Venmo: @jonathan-mederos
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To connect with Haron
Instagram: @runlagat
Website: peakrunningelite.org
Email: [email protected]
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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.
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.
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If you’re enjoying the podcast and want to show your support, please rate or write a brief review on Apple Podcasts:
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Watch on YouTube:
https://youtu.be/sAZHml2mg9U
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Support my work on Patreon or Venmo and receive bonus content:
https://www.patreon.com/steadf...
Venmo: @jonathan-mederos
————————————-
Subscribe to my free newsletter:
www.steadfastrunning.weebly.co...
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Join my Strava run club:
https://www.strava.com/clubs/1...
Or search for “SteadFast Running”
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To connect with Chris:
Twitter: @ChrisSauerLIU
Instagram: chrissauer.runs
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 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/...
————————————
Watch on YouTube:
https://youtu.be/skHcRLZChTo
————————————-
Support my work on Patreon or Venmo and receive bonus content:
https://www.patreon.com/steadf...
Venmo: @jonathan-mederos
————————————-
Subscribe to my free newsletter:
www.steadfastrunning.weebly.co...
—————————————
Join my Strava run club:
https://www.strava.com/clubs/1...
Or search for “SteadFast Running”
—————————————
To connect with Ingrid:
http://www.ingridkristiansen.c...
Email: [email protected]
—————————————
To connect with me (Jonathan Mederos)
Instagram: @steadfast_running
Twitter: @coachmederos
Email: [email protected] - Show more
