Jess Tonn's guest appearances

Jess Tonn

Final Surge Podcast

Coffee and a Mike

James McKirdy

Camille Herron

Mark Allen

James Howard Kunstler

Ryan Michler

Jay Dicharry

Brian Chontosh

Danielle Leoni

Jason Roberts

Rachel Schneider

Steve Magness

Scott Fauble

Danny Dreyer

Bobby Stuckey

Alex Hutchinson

OwlTail

Jess Tonn is a professional runner training and coaching in Phoenix, AZ.  A seven-time All-American NCAA Division I cross-country and track and field runner from the University of Stanford.  Currently in 2020 she is one of the top American women in the 5,000 metres.  Jess comes on the podcast to discuss delaying the Olympics this summer, how she is training for 2021 amidst the COVID-19 pandemic, and her passion for cooking. 

Jess Tonn is a professional runner training and coaching in Phoenix, AZ.  A seven-time All-American NCAA Division I cross-country and track and field runner from the University of Stanford.  Currently in 2020 she is one of the top American women in the 5,000 metres.  Jess comes on the podcast to discuss delaying the Olympics this summer, how she is training for 2021 amidst the COVID-19 pandemic, and her passion for cooking.

Jess Tonn #120

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

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 <ul> <li>Where I need to be</li> <li>Moving back home</li> <li>Permanent</li> </ul> 2:15 Cross Season <ul> <li>Was injured in June after 10k Champs</li> <li>Getting healthy and enjoying to run again</li> <li>Working with new coach</li> </ul> 4:22 New Coach <ul> <li>Jeff Messer</li> <li>Known since 7th grade</li> </ul> 6:55 Stories from the past <ul> <li>Painted high school coaches van after a bet</li> </ul> 8:52 More on new coach <ul> <li>Speaker at many national and regional conferences</li> <li>Remains a student of the sport</li> <li>One of top unknown coaches in the country</li> </ul> 9:45 Focus of the training right now <ul> <li>Was broken after US 10Ks</li> <li>Needed someone who knew and trusted in me</li> <li>Healthy</li> <li>Goal is 10k this year and get to starting lines healthy</li> <li>ASU Sun Angle 1500 and Payton Jordan 10k</li> </ul> 13:13 Now coaching at ASU <ul> <li>Grew up ASU fan</li> <li>Wanted to give back to Arizona running community</li> <li>Will work out with girls at times</li> </ul> 16:39 Still coaching at Run Doyan 18:50 Lower leg injuries doing the little things, how have things changed <ul> <li>Had lost sight of doing the little things</li> <li>Self-care, Maximum Mobility with John Ball</li> <li>Sleep, eat, strength work</li> </ul> 21:25 1500 and 10k, what races do you have picked out <ul> <li>10k at USA in late July is the goal</li> <li>Payton Jordan</li> </ul> 22:55 What do you think of the Diamond League decision to scrap 5k <ul> <li>Disappointing</li> <li>With IAAF standards we just need to train harder to get the times</li> </ul> 25:12 What are the biggest changes you have noticed in coaching <ul> <li>Workouts different - Messer have less key performance indicator workouts</li> <li>Always finishing hard workouts feeling like could do another rep</li> <li>Running more miles now, but the intensity is backed off overall</li> </ul> 30:19 Example of workout <ul> <li>K's then 800's which got faster. Then 600s that got a lot faster. Then 6x200 with a total of 13 miles.</li> </ul> 32:24 Coming back from injuries, how important is the nutrition aspect Resources <a href="https://www.rundoyen.com/running-coaches/jess/" rel="nofollow" target="_blank">Coaching at Run Doyan</a> <a href="https://www.jtonneats.com/" rel="nofollow" target="_blank">Eating Blog</a> <a href="https://twitter.com/JessTonn" rel="nofollow" target="_blank">Jess Tonn on Twitter</a> <a href="https://instagram.com/JessTonn" rel="nofollow" target="_blank">Jess Tonn on Instagram</a>

Welcome to Episode 85 of the final surge podcast where today we have the pleasure of bringing you one of the best young track runners in the country Jess Tonn. Jess is fresh off her sub 32 10k win at the Payton Jordan. We talk to Jess about her running career to date including her stellar high school career where she qualified for 4 Foot Locker’s, her running career a Sanford and how it has been making the transition to running with the Brooks Beast team. We talk to her about the amazing coaches she has been blessed to have so far and how that has helped her in her own coaching career with RunDoyen. Jess’ energy is contagious and we hope you enjoy this episode as much as we did recording it.  Tell us how you got started running when you were younger  Started when was 12 Mother worked in the athletic department at ASU so did many sports Tried many sports like soccer, running came naturally PE teacher recommended after-school running program Joined youth team for USATF  Ran at Xavier in Phoenix for high school  You had quite a high school career, 4 year Foot Locker qualifier, 14 state titles in cross country and track and you went to an academically challenging high school with Xavier, how hard was it to put in the time you needed to be successful in school and as such an accomplished high school runner?  So much pressure on student athletes to perform now Phoenix is hot had to meet at 5 am 6 days a week Academics suffered a little because of hours Had a great support system  Was there ever a time in high school you thought I want to be a professional runner some day?  When made her first Foot Locker coach sat them down and said this was a big deal Wasnt until college that decided it was a possibility   You also had a successful college career as a runner at Stanford, another tough academic school. There are dozens of young women runners in high school who go onto college and you never hear from them again except on Let’s Run message boards saying whatever happened to….. Why do you think you were able to make the jump to the next level?  Amazing coaches Jeff Messer, high school coach developed well and left room for potential College transitions that were hard were the lifestyle not running  What did you study at Stanford?  Communications  In November 2015 you signed a contract with Brooks to run as a professional. How hard or easy was it to make the decision to put off your career and chase your dream of being a professional runner?  Easy decision When made top 3 in NCAA's knew I wanted to keep going Family and coaches supported making a decision to run professionally  What was it about Danny Mackey and the Brooks Beast team that attracted you to them?  Prioritized what ideal position would look like as far as living and training Coach, team atmosphere were all important Visited a few teams and companies  Brooks HQ atmosphere was unbeatable  Coach Mackey was invested in each individual   Earlier this month you ran the 10k at Payton Jordan, I want to talk about the race in some details and ask you a few questions about different stages. But first, what were your expectations going into it?  Had nagging issues earlier this year but decided at USA's wanted to focus on 10k Had strung together 75-80 mile weeks  Training at altitude coming into it A few workouts were tough but indicated was in shape Was great to go back to Stanford Goal was 31:45-32:15 range 2 weeks out did a really hard workout and nailed it so knew was ready  What was that really hard workout?  7x 1k, 600 with short rest  Do you see yourself as a 10k runner going forward?  2020 plan to try and make 10k team  You mentioned you had some injuries, can you talk about getting through those?  Had to pull out of Olympic trials which was devastating Had to learn to implement crosstraining Last year was on a long run and snapped a foot bone, came out of nowhere Was in the middle of training block and was in a boot for 8 weeks, 12-week block with no running just swimming, biking and elliptical  Had to work on the mental game  Rabbit took the group through almost 3k at just sub 32:00 pace and when the rabbit left the track things started to stretch out. At 3200k you were down by about 9 second and by 5k it was almost up to 15 seconds and you were leading a chase group in 3rd. When the lead grew to almost 15 seconds did you ever think I should have gone with Ichiyama?  No, had a solid race plan Stayed relaxed over the first 5k The goal was to be around 16:00 at 5k and was within 2 seconds of that Was confident in my race plan 6-8k was a little tough but started closing the gap so gained momentum When got tough kept saying one more lap Knew if was within contact with a mile to go could win  In the last mile your group started closing the gap, were you girls talking and communicating as it looked like you took turns leading the chase?  No communications, it just happened and took turns leading chase Knew that workouts had set me up to win at end Biggest goal was to compete to win  With 800 to go the lead group was back to 5 and Cliff made a push then with 500 to go Pagano made a push, and you were content on the back of the 5 person pack, what were you thinking, what was your plan as you saw what was going on ahead of you?  Learned to stay out of chaos but aware if any moves happen Knew when I made a move had to be definitive  I could have run faster if made my move a little earlier  That last 400 you close in 70, and when you went at 300 there was no doubt who was going to win, you looked so strong. Did you feel as strong as you looked?  Felt strong and had been working on mechanics and turnover Through all the drills we had been doing I could feel it pay off over last 200  What have been your keys to consistency across her high school, college, and professional training that have supported your long-term evolution to a sub-32:00 performer?  Having fun has been huge for me Staying healthy is tricky because my body feels different now Have had to get to know my body Always riding that line but every injury I can see where I made a mistake, they were learning moments Super in-tune with how I am feeling and communicating with the coach All the pre-hab, rehab is important to staying health  What are your plans for he rest of the race season?  5k in June Good 1500 at Portland Track Festival  You are now coaching with RunDoyen and we will leave a link in the show notes if anyone wants to get a hold of you about coaching. You have been blessed with amazing coaches since high school. You had one of the top high school coaches in the country with Jeff Messer, then, of course, Stanford and now with the Beast club. All of your coaches are successful, but I am sure they are all different in their own ways and coaching methods. What have you learned from your coaches that you will use in your coaching?  Communications Adaptability and being flexible and not married to plan, life happens Clients range from college runners hoping to make the team to mom's Use Final Surge makes it easy to communicate  Final Surge 5 questions in under a minute Favorite endurance/running book? - Peak Performance  Current trainers you are wearing? - Brooks Ghost 10 Favorite race? - 10k Favorite recovery meal or recovery drink? - Gatorade, water and protein  Your favorite workout - 4 sets of 4x400 or 5-6 mile tempo on the track connect with you online? @JessTonn on Instagram @JessTonn on Twitter Jess Tonn on RunDoyen

Welcome to Episode 85 of the final surge podcast where today we have the pleasure of bringing you one of the best young track runners in the country Jess Tonn. Jess is fresh off her sub 32 10k win at the Payton Jordan. We talk to Jess about her running career to date including her stellar high school career where she qualified for 4 Foot Locker’s, her running career a Sanford and how it has been making the transition to running with the Brooks Beast team. We talk to her about the amazing coaches she has been blessed to have so far and how that has helped her in her own coaching career with RunDoyen. Jess’ energy is contagious and we hope you enjoy this episode as much as we did recording it. Tell us how you got started running when you were younger <ul> <li>Started when was 12</li> <li>Mother worked in the athletic department at ASU so did many sports</li> <li>Tried many sports like soccer, running came naturally</li> <li>PE teacher recommended after-school running program</li> <li>Joined youth team for USATF </li> <li>Ran at Xavier in Phoenix for high school</li> </ul> You had quite a high school career, 4 year Foot Locker qualifier, 14 state titles in cross country and track and you went to an academically challenging high school with Xavier, how hard was it to put in the time you needed to be successful in school and as such an accomplished high school runner? <ul> <li>So much pressure on student athletes to perform now</li> <li>Phoenix is hot had to meet at 5 am 6 days a week</li> <li>Academics suffered a little because of hours</li> <li>Had a great support system</li> </ul> Was there ever a time in high school you thought I want to be a professional runner some day? <ul> <li>When made her first Foot Locker coach sat them down and said this was a big deal</li> <li>Wasnt until college that decided it was a possibility </li> </ul> You also had a successful college career as a runner at Stanford, another tough academic school. There are dozens of young women runners in high school who go onto college and you never hear from them again except on Let’s Run message boards saying whatever happened to….. Why do you think you were able to make the jump to the next level? <ul> <li>Amazing coaches</li> <li>Jeff Messer, high school coach developed well and left room for potential</li> <li>College transitions that were hard were the lifestyle not running</li> </ul> What did you study at Stanford? <ul> <li>Communications</li> </ul> In November 2015 you signed a contract with Brooks to run as a professional. How hard or easy was it to make the decision to put off your career and chase your dream of being a professional runner? <ul> <li>Easy decision</li> <li>When made top 3 in NCAA's knew I wanted to keep going</li> <li>Family and coaches supported making a decision to run professionally</li> </ul> What was it about Danny Mackey and the Brooks Beast team that attracted you to them? <ul> <li>Prioritized what ideal position would look like as far as living and training</li> <li>Coach, team atmosphere were all important</li> <li>Visited a few teams and companies </li> <li>Brooks HQ atmosphere was unbeatable </li> <li>Coach Mackey was invested in each individual </li> </ul> Earlier this month you ran the 10k at Payton Jordan, I want to talk about the race in some details and ask you a few questions about different stages. But first, what were your expectations going into it? <ul> <li>Had nagging issues earlier this year but decided at USA's wanted to focus on 10k</li> <li>Had strung together 75-80 mile weeks </li> <li>Training at altitude coming into it</li> <li>A few workouts were tough but indicated was in shape</li> <li>Was great to go back to Stanford</li> <li>Goal was 31:45-32:15 range</li> <li>2 weeks out did a really hard workout and nailed it so knew was ready</li> </ul> What was that really hard workout? <ul> <li>7x 1k, 600 with short rest</li> </ul> Do you see yourself as a 10k runner going forward? <ul> <li>2020 plan to try and make 10k team</li> </ul> You mentioned you had some injuries, can you talk about getting through those? <ul> <li>Had to pull out of Olympic trials which was devastating</li> <li>Had to learn to implement crosstraining</li> <li>Last year was on a long run and snapped a foot bone, came out of nowhere</li> <li>Was in the middle of training block and was in a boot for 8 weeks, 12-week block with no running just swimming, biking and elliptical </li> <li>Had to work on the mental game</li> </ul> Rabbit took the group through almost 3k at just sub 32:00 pace and when the rabbit left the track things started to stretch out. At 3200k you were down by about 9 second and by 5k it was almost up to 15 seconds and you were leading a chase group in 3rd. When the lead grew to almost 15 seconds did you ever think I should have gone with Ichiyama? <ul> <li>No, had a solid race plan</li> <li>Stayed relaxed over the first 5k</li> <li>The goal was to be around 16:00 at 5k and was within 2 seconds of that</li> <li>Was confident in my race plan</li> <li>6-8k was a little tough but started closing the gap so gained momentum</li> <li>When got tough kept saying one more lap</li> <li>Knew if was within contact with a mile to go could win</li> </ul> In the last mile your group started closing the gap, were you girls talking and communicating as it looked like you took turns leading the chase? <ul> <li>No communications, it just happened and took turns leading chase</li> <li>Knew that workouts had set me up to win at end</li> <li>Biggest goal was to compete to win</li> </ul> With 800 to go the lead group was back to 5 and Cliff made a push then with 500 to go Pagano made a push, and you were content on the back of the 5 person pack, what were you thinking, what was your plan as you saw what was going on ahead of you? <ul> <li>Learned to stay out of chaos but aware if any moves happen</li> <li>Knew when I made a move had to be definitive </li> <li>I could have run faster if made my move a little earlier</li> </ul> That last 400 you close in 70, and when you went at 300 there was no doubt who was going to win, you looked so strong. Did you feel as strong as you looked? <ul> <li>Felt strong and had been working on mechanics and turnover</li> <li>Through all the drills we had been doing I could feel it pay off over last 200</li> </ul> What have been your keys to consistency across her high school, college, and professional training that have supported your long-term evolution to a sub-32:00 performer? <ul> <li>Having fun has been huge for me</li> <li>Staying healthy is tricky because my body feels different now</li> <li>Have had to get to know my body</li> <li>Always riding that line but every injury I can see where I made a mistake, they were learning moments</li> <li>Super in-tune with how I am feeling and communicating with the coach</li> <li>All the pre-hab, rehab is important to staying health</li> </ul> What are your plans for he rest of the race season? <ul> <li>5k in June</li> <li>Good 1500 at Portland Track Festival</li> </ul> You are now coaching with RunDoyen and we will leave a link in the show notes if anyone wants to get a hold of you about coaching. You have been blessed with amazing coaches since high school. You had one of the top high school coaches in the country with Jeff Messer, then, of course, Stanford and now with the Beast club. All of your coaches are successful, but I am sure they are all different in their own ways and coaching methods. What have you learned from your coaches that you will use in your coaching? <ul> <li>Communications</li> <li>Adaptability and being flexible and not married to plan, life happens</li> <li>Clients range from college runners hoping to make the team to mom's</li> <li>Use Final Surge makes it easy to communicate</li> </ul> Final Surge 5 questions in under a minute Favorite endurance/running book? - Peak Performance  Current trainers you are wearing? - Brooks Ghost 10 Favorite race? - 10k Favorite recovery meal or recovery drink? - Gatorade, water and protein  Your favorite workout - 4 sets of 4x400 or 5-6 mile tempo on the track connect with you online? <a href="https://www.instagram.com/jesstonn" rel="nofollow" target="_blank">@JessTonn on Instagram</a> <a href="https://twitter.com/jesstonn" rel="nofollow" target="_blank">@JessTonn on Twitter</a> <a href="https://www.rundoyen.com/jess/" rel="nofollow" target="_blank">Jess Tonn on RunDoyen</a>