Jonathan Mederos is a PE teacher, top local runner, podcaster, and running coach with a passion for exercise science, service, and philosophy/theology.
To connect with me and follow my work:
1. The SteadFast Running Podcast releases new episodes at least once a month:
https://www.spreaker.com/show/steadfast-running
Or you can listen on Apple, Google, Spotify, Stitcher, or wherever you get your podcasts from.
2. The SteadFast Running Newsletter is sent out on the first of each month (sign up above)
3. Blog: https://medium.com/@jonathanmederos
4. Instagram @steadfast_running
5. The SteadFast Running Facebook Page: https://m.facebook.com/groups/1172744296673959/
6. The SteadFast Running YouTube Channel: https://youtu.be/lAQ_Yq_xzn4
7. The SteadFast Running Strava Group: https://www.strava.com/clubs/1062468
8. Personal coaching. Send me an email for more information.
__________________
Email: [email protected]
Cell: (305) 753-4017
To connect with me and follow my work:
1. The SteadFast Running Podcast releases new episodes at least once a month:
https://www.spreaker.com/show/steadfast-running
Or you can listen on Apple, Google, Spotify, Stitcher, or wherever you get your podcasts from.
2. The SteadFast Running Newsletter is sent out on the first of each month (sign up above)
3. Blog: https://medium.com/@jonathanmederos
4. Instagram @steadfast_running
5. The SteadFast Running Facebook Page: https://m.facebook.com/groups/1172744296673959/
6. The SteadFast Running YouTube Channel: https://youtu.be/lAQ_Yq_xzn4
7. The SteadFast Running Strava Group: https://www.strava.com/clubs/1062468
8. Personal coaching. Send me an email for more information.
__________________
Email: [email protected]
Cell: (305) 753-4017
Success Story
That's Mark pictured above. We joined forces recently to take down his PR in the 5K.
Mark has been busting his ass for the last 5 months. Early mornings. Two-a-days. Gym work. Parenting. And the antibodies to show for it.
I knew he was ready for something special once race day came along. The workouts never lie. If you’re fit, you’re fit.
The first race did not go as planned. He ran 21:16 but anyone can have a bad race. You tense up. You make a few mental or strategic errors. And some races are just not set up for you to run fast.
So that’s lesson #1 here. Don’t let one race define your entire season.
Now, the nice thing about the 5K is that you get multiple shots at it. Assuming you make adjustments to your training, it’s possible to extend your peak. Not indefinitely, but quite possibly for a few weeks.
For me this is the most interesting part about working with a new athlete. The “harvest your fitness” part. This is where individual variation is at its highest and predictability decreases. This is where science meets the art of coaching and you learn the most as a coach.
During the season you train both your strengths and your weaknesses. You recruit all your muscle fiber types to shape your power duration curve. The fast twitch oriented runner is primarily “pulling up” their fitness by increasing the oxidative capacity of their intermediate (2a) fibers. The slow twitch oriented runner is primarily “pushing their fitness up” by exhausting their type 1 fibers which by default recruits the others.
But during the competition phase you train according to your muscle fiber typology and focus on a more narrow range of stimuli.
What we learned with Mark after that bad race (and a subsequent race one week later which he ran in 20:46) is that Mark is fast-twitch oriented.
He needs mini-workouts at race pace AND FASTER to tune-up his system. I call this “callousing race pace” because it makes race pace feel easier for this type of runner. The other thing he needs is a substantial drop in volume (or big taper) to eliminate fatigue. Fast twitch oriented runners can their maintain their peak for a longer period of time and they tend to be what I call “Clark Kents.” They train at one level below what they are capable of doing in a race.
Other clues that you might be fast twitch oriented is preferring to run very slow on your easy runs (polarized training), needing more days to bounce back from strong efforts, and crushing your interval workouts as long as you don’t have to float in between reps.
After tweaking Mark’s training over a week or so, he ran a 19:59 5K and then a 5:39 solo mile on the track! Both of them are huge PRS for him and the lessons we will carry forward from that are just as big.
Your muscle fiber typology matters. Use that knowledge to inform what events you are most physiologically suited for. Use it to inform your race tactics. And use it to customize your training.
If you’re a fast twitch oriented runner, and you’ve been running a bunch of marathons, but you’ve been neglecting the shorter distances, HELLO!
If you’re a fast-twitch oriented runner and you’re not using a sit and kick strategy when racing, HI!
And if you’re a fast twitch oriented runner you should know what to do to manipulate your neuromuscular system and muscle tension prior to a race.
For a slow twitch runner to achieve peak performance, you want to avoid a big taper. That will leave you feeling flat. You also want to avoid high intensity work. That will fry you and leave you feeling stale. Some nice, easy running and some very short sprint work will do the trick. I call this “space from race pace” as distance makes the heart grow fonder and it’s kinda like a back door approach to speed where what you’re trying to do is “groove race pace” as opposed to callousing yourself to it. The slow twitch runner is a grinder. Go hard from the gun and start your kick from a long a way out. You’re naturally suited for the marathon because of your high running economy.
That's Mark pictured above. We joined forces recently to take down his PR in the 5K.
Mark has been busting his ass for the last 5 months. Early mornings. Two-a-days. Gym work. Parenting. And the antibodies to show for it.
I knew he was ready for something special once race day came along. The workouts never lie. If you’re fit, you’re fit.
The first race did not go as planned. He ran 21:16 but anyone can have a bad race. You tense up. You make a few mental or strategic errors. And some races are just not set up for you to run fast.
So that’s lesson #1 here. Don’t let one race define your entire season.
Now, the nice thing about the 5K is that you get multiple shots at it. Assuming you make adjustments to your training, it’s possible to extend your peak. Not indefinitely, but quite possibly for a few weeks.
For me this is the most interesting part about working with a new athlete. The “harvest your fitness” part. This is where individual variation is at its highest and predictability decreases. This is where science meets the art of coaching and you learn the most as a coach.
During the season you train both your strengths and your weaknesses. You recruit all your muscle fiber types to shape your power duration curve. The fast twitch oriented runner is primarily “pulling up” their fitness by increasing the oxidative capacity of their intermediate (2a) fibers. The slow twitch oriented runner is primarily “pushing their fitness up” by exhausting their type 1 fibers which by default recruits the others.
But during the competition phase you train according to your muscle fiber typology and focus on a more narrow range of stimuli.
What we learned with Mark after that bad race (and a subsequent race one week later which he ran in 20:46) is that Mark is fast-twitch oriented.
He needs mini-workouts at race pace AND FASTER to tune-up his system. I call this “callousing race pace” because it makes race pace feel easier for this type of runner. The other thing he needs is a substantial drop in volume (or big taper) to eliminate fatigue. Fast twitch oriented runners can their maintain their peak for a longer period of time and they tend to be what I call “Clark Kents.” They train at one level below what they are capable of doing in a race.
Other clues that you might be fast twitch oriented is preferring to run very slow on your easy runs (polarized training), needing more days to bounce back from strong efforts, and crushing your interval workouts as long as you don’t have to float in between reps.
After tweaking Mark’s training over a week or so, he ran a 19:59 5K and then a 5:39 solo mile on the track! Both of them are huge PRS for him and the lessons we will carry forward from that are just as big.
Your muscle fiber typology matters. Use that knowledge to inform what events you are most physiologically suited for. Use it to inform your race tactics. And use it to customize your training.
If you’re a fast twitch oriented runner, and you’ve been running a bunch of marathons, but you’ve been neglecting the shorter distances, HELLO!
If you’re a fast-twitch oriented runner and you’re not using a sit and kick strategy when racing, HI!
And if you’re a fast twitch oriented runner you should know what to do to manipulate your neuromuscular system and muscle tension prior to a race.
For a slow twitch runner to achieve peak performance, you want to avoid a big taper. That will leave you feeling flat. You also want to avoid high intensity work. That will fry you and leave you feeling stale. Some nice, easy running and some very short sprint work will do the trick. I call this “space from race pace” as distance makes the heart grow fonder and it’s kinda like a back door approach to speed where what you’re trying to do is “groove race pace” as opposed to callousing yourself to it. The slow twitch runner is a grinder. Go hard from the gun and start your kick from a long a way out. You’re naturally suited for the marathon because of your high running economy.
" Blessed is the person who remains steadfast under trial, for when she has stood the test she will receive the crown of life, which God has promised to those who love Him." (James 1:12)