After all that you accomplished, what drives you to continue running?
I have come to the conclusion that even if I never improve again, I would still run as much as I do. I run because it's part of who I am. Running is really a time of meditation and self reflection for me. It's not always about achieving something, sometimes it's just about freeing yourself from all the stress of your daily life.
How do you motivate yourself on days when you don't feel like running?
I think a solid routine has become my "motivating force". In the beginning, every runner is super motivated with big dreams. Setting a solid routine when you are in the "honeymoon" stages of your running will set you up for success. I feel like something is missing if I don't run. The longer you run, the less 'motivated' you feel, but it's that routine that drives you.
On average, how many times and miles do you run a month?
From 2014 to 2016 I have averaged about 3,000 to 3,4000 miles per year. Roughly 9.2 miles per day or 64 miles per week. I have had a 550 day run streak in the past. I usually run 7 days per week. However, it took me about 8 years to be able to get to that level. If people want to run more, I would recommend only increasing your mileage by 10% per week and have a "cut back week" 1x per month. It's a slow process to build mileage.
What does your weight training consist of and which exercise do you feel helps your running the most?
I do a lot of basic moves with free weights. Lunges, squats, overhead press, bicep curl, deadlifts. I also mix those basic lifts with some plyometrics and body weight exercises like planks, pushups, burpees, jumping lunges, etc.
With over 10 Boston Qualifiers, do you feel that it's easier when you're younger or older and why?
I don't think age is a huge factor. The BQ standards are age graded. Yes, younger bodies can handle more and bounce back faster. However, the marathon distance requires YEARS of solid running and a massive aerobic base. Experience is usually less for a younger runner.
Do you feel it's still beneficial runners who aren't competitive to have a running coach? If so, why?
Absolutely! Coaches can help you stay accountable, support your goals, guide you to the best plan of action based on your goals, help with any questions you have. There is ALWAYS something to learn, and a qualified and experienced coach is a huge source of knowledge for you to leverage.
What are your favorite types of fuel for running and why?
Clif Gel Espresso.
What's your favorite cheat food & drink?
Everything? Ha! Mcflurry, margarita, chips and queso and so many more.
Do you like ice baths? Why or why not?
Love, hate relationship. I only do them when I am super desperate.
What's the most important tip you like to give new runners?
SLOW DOWN. Running is a lifetime sport, you don't need to rush into running a half or full marathon. Also slowing down the pace on your easy days.
What is your favorite running accomplishment so far?
Running the 2015 Goofy Challenge in 1:41 then 3:19 for the marathon. It blows my mind that my body was capable of doing a half then a full on back to back days at those paces.
What is your favorite coaching accomplishment so far?
Seeing 4 of my athletes take their marathon personal records from 3:45-3:55s down to the Boston Qualifying standard. It's amazing to see their ultimate running dream come true.
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