SteadFast Running

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 run12795@gmail.com

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...

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 t...

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 diff...

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 answ...

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...

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. W...

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 ab...

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...

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...

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 202...

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...

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 C...

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 wo...

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. T...

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 h...

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 backg...

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 T...

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 hims...

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...

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

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

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

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

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