Episode 118: Jessica Tonn has been one of the top 10k runners in the country over the last few years. Today she joins me to discuss her move back to her home Phoenix area and we discuss her changing coaches. Jess has struggled with injuries off and on and we talk about how she is now doing more sustained volume than ever and staying healthy doing so.

:35 Moving back to Phoenix

• Where I need to be
• Moving back home
• Permanent

2:15 Cross Season

• Was injured in June after 10k Champs
• Getting healthy and enjoying to run again
• Working with new coach

4:22 New Coach

• Jeff Messer
• Known since 7th grade

6:55 Stories from the past

• Painted high school coaches van after a bet

8:52 More on new coach

• Speaker at many national and regional conferences
• Remains a student of the sport
• One of top unknown coaches in the country

9:45 Focus of the training right now

• Was broken after US 10Ks
• Needed someone who knew and trusted in me
• Healthy
• Goal is 10k this year and get to starting lines healthy
• ASU Sun Angle 1500 and Payton Jordan 10k

13:13 Now coaching at ASU

• Grew up ASU fan
• Wanted to give back to Arizona running community
• Will work out with girls at times

16:39 Still coaching at Run Doyan

18:50 Lower leg injuries doing the little things, how have things changed

• Had lost sight of doing the little things
• Self-care, Maximum Mobility with John Ball
• Sleep, eat, strength work

21:25 1500 and 10k, what races do you have picked out

• 10k at USA in late July is the goal
• Payton Jordan

22:55 What do you think of the Diamond League decision to scrap 5k

• Disappointing
• With IAAF standards we just need to train harder to get the times

25:12 What are the biggest changes you have noticed in coaching

• Workouts different - Messer have less key performance indicator workouts
• Always finishing hard workouts feeling like could do another rep
• Running more miles now, but the intensity is backed off overall

30:19 Example of workout

• K's then 800's which got faster. Then 600s that got a lot faster. Then 6x200 with a total of 13 miles.

32:24 Coming back from injuries, how important is the nutrition aspect

Resources

Coaching at Run Doyan Eating Blog Jess Tonn on Twitter Jess Tonn on Instagram