Are you from this area? If not, how did you wind up living here?
I’ve lived in Stephens City my whole life.  I graduated from Sherando High School and went to college at Lord Fairfax and Shenandoah University. So, I’ve always been around the area.

How did you get started in running?
I always played sports while growing up.  I was on the basketball and tennis teams in high school.  During my college years, I started watching sports instead of participating in them and my weight started to climb a little.
When I was about 25, I remember playing tennis and feeling so frustrated that I couldn’t play well because I was slow and always felt winded.  I decided to lose some weight and get back in shape by running.   I remember struggling with my first couple of runs, but I enjoyed the challenge of trying to run a little longer and faster than the previous time.  It didn’t take long before I was hooked on running and I decided to sign up for my first race, the Apple Blossom 10k, in 2006.

How did you get involved with Shenandoah Runners and why do you stay involved?
I ran a couple of local races and was surprised by the amount of support that other runners (that I did not know) provided.  In a world, where it seems that every newscast is filled with so many negative stories, it was nice to be around so many positive and encouraging people.  After running more and more races, I started to develop some friendly rivalries and enjoyed the competition and the feeling of being part of the local running community.  I’ve developed some great friendships along the way and feel lucky that we have such a great local running organization. The Winter Series is also a great part of SVR.  It helps motivate me to stay in shape during the cold winter months.

What are your best achievements in running?
Running the Richmond Marathon in 2009 has to be my biggest running achievement so far.  I was always intrigued about running a marathon, but never really thought I could do it.  A friend, Rick Feathers, who had run his first marathon about a year or so before, gave me some pointers and encouraged me to sign up.  It wasn’t easy, but the feeling of crossing that finish line is something that I will never forget.

Other than the physical benefits, what do you get out of running?
Just like everything in life, what you put into something is usually what you get out of it.  The more you run and focus on stretching, fitness, and nutrition, the better your runs will be. Most people know about the physical benefits of running, but non-runners really don’t understand the mental benefits of running.  The freedom you feel while running can just melt away any stress you have in your life.

Favorite places and races?
My favorite distance is the 5k, but I like to mix in a longer race (10k to 10 miles) every once in a while.   My favorite place to run is Sherando Park.  I like the trails and the new expanded bike/running path on Warrior Drive.  Seeing the teams practicing at Sherando always brings back some good memories too.  Go Warriors! My favorite races are the Apple Blossom 10k and the Sherando Thanksgiving Day 5k.  I also enjoy the challenge and the uniqueness of the Greasy Gooney 10k.  I also have to add two races that I tried for the first time over the last year:  the South Berkeley Christmas Parade 5k and the Civil War Sesquicentennial Race/Scavenger Hunt.

How do you find time to train?
I’ve never been married and do not have children, so finding time to train is really not much of an issue for me.   I help coach a middle school basketball team in the winter, so I often just bringing my running gear with me, so I can run right after practices.

How do you train and how do you keep from getting injured?
I usually like to average about 20 miles a week most of the year.   If I have a longer race scheduled, I usually try to increase the mileage. I sometimes meet a friend for an early morning run, which is sometimes tough on those cold winter mornings.  Most of the time, I usually run in the evenings. I think it’s important to mix in other sports/exercises to keep things fun and to work different muscles.  I have always enjoyed playing tennis and try to play one or two matches a week when the weather cooperates.  About a year ago, a SVR runner recommended that I start doing some upper leg work and cycling to help prevent injuries.  So, I’ve tried to mix in some spin bike and weight training for my upper legs over the last year.  I do think it has helped.

Do you have a coach?
I don’t have a coach, but I sometimes consider SVR as my coach because there so many experienced runners who offer a lot of great advice.  I also use DailyMile.  DailyMile is a social network where people can post their runs, rides, and other fitness activities.  It is a great source of information, encouragement, and motivation.  I’ve met a lot of local runners through it.

What advice would you give to other runners?
For beginners, I would recommend not worrying about pace for a while.  So, many new runners get discouraged when they can’t run a specific pace or keep up with someone who has been running for a while.   Just keep it fun and work on increasing your cardiovascular health and stamina for a while.  Try a local race and don’t worry if you can’t run the whole thing or if you finish near the back.  It’s all about having a good time and improving your fitness and your life. For an experienced runner, I would recommend trying to run with someone that is faster than you or mixing in different workouts (mile repeats, hill repeats, speed intervals). My sister started running last year and she started out slow and has gradually increased her distance.  We have both signed up to run the Hershey Half Marathon in October.  This will be the first half for both of us and I’m really looking forward to it.

By Colleen Snyder

As an avowed trail runner, incidental mud is part of the game. But this past year brought  my first encounters with intentional mud.

It started in August 2010 with the Run Amuck. A non-running friend convinced me that she was going to get in shape and run it as her first race. I was hesitant, more for the price ($35 for a 3.5 miler—WHAT??!!!) than for the mud, but wanting to support a fledging runner, I signed up as long as she guaranteed that she would do the driving to Quantico Marine Corps Base. So much for guarantees—she bailed. To her credit, she at least found me someone to ride with, so off to Quantico for a mud adventure.

As promised mud abounded—not just mud, but dirty mud, man-made mud, mud you wondered what was in it mud. The race starts off with military precision as expected from a U.S. Marine Corps sponsored race with waves of runners (mudders?) taking off every few minutes from Butler Stadium. The first mile and a half was pretty much like any other race but about two miles in the obstacles start. Hay bales to jump, tires to run through, and sit ups and pushups with a Marine calling out numbers of reps (and probably wondering who in the world pays 35 bucks to do this voluntarily).  Next the mud. A downhill into a mud pit with a cargo net to pull on to get out, a mud slog on hands and knees and random muddy areas to slip and slide through. The race ended up back on the road with a cold shower under the Quantico Fire Department’s fire hose about two stories up on the fire ladder–ahhh, bracing—and finished back in the stadium.

After a quick stop at the snack tent, most of the runners returned to the fire hose area to wash out muddy shoes in the water streaming down the gutters in the road—very much a third world experience and a :50 finish.

Jump ahead to 2011 and an email from Kathy Smart in January. Anyone up for the 9.3 mile Mt. Penn Mudfest in Reading, Pennsylvania in April? Hey, why not? I’ve got mud cred! But this time we are talking mud, real mud, flowing down rocks and into stream beds mud—yeah man, my kind of mud!  I’d had my eye on that race for a few years—very slow runner-friendly and put on by Pretzel City Sports and Pagoda Pacers. I’ve been getting Ron Horn’s Pretzel City Sports e-newsletter for quite some time and I have to admit that I also wanted to meet the man himself. This is a man with something to say and a website and newsletter  to say it. Check out his website www.pretzelcitysports.com and read any of his information on trail races  or trail race applications  to get a feel for why I love trail running.  It’s not just the pleasure of being in great places in the woods;  it’s the vibe of the races, captured exquisitely by Pretzel City Sports.

So….Kathy recruited eight of us to go, four bailed the week before the race, four diehards (Kathy, me, Carol O’Leary and Anne McIntosh) loaded into Kathy’s Subaru and headed up I-81, through Harrisburg, and on to Wyomissing (suburban Reading)–rain pouring down most of the way after a week of intermittent rain. Comfortable digs at the Hampton Inn, a rainstorm to greet us in the morning, a leisurely 10 am start that commenced with a stuffed pig shot into the air, and we were off!

I did great for six miles on the steep descents down to the rushing creek with three very cold, feet numbing stream crossings some parts knee deep, fine on the extremely steep uphill with slippery rocks and tons of mud, survived the cup of “alternative beverage” served at the Brew Pub at mile 6 at the top of the toughest, steepest hill. (At least I didn’t try the candy peeps dipped in a margarita that was offered to me and went with the Yuengling.) But…..at mile seven on the rocky flat,  I looked up to see what was going on at the finish line just barely visible through the trees (hey, any more beer over there?) and down I went.  Luckily, no paparazzi jumped out of the bushes to grab my face plant, so I bent my glasses back into shape, assessed by rapidly swelling elbow and knee, and took off….walking.  I hobbled the last two miles over the relatively flat but narrow and slippery way to the finish for my beer glass finisher prize (alas, not filled with beer).

A band, dubbed Old Spice and the Roll-ons, greeted me singing “Sweet Caroline” and I headed to the car to wash off at least enough mud to get into dry clothes (helpful hint: take a gallon of water and washcloths to a trail race). Back to the finish with my $3.50 worth of meal tickets where the local Little League was serving up hot homemade chicken noodle soup and coffee.  I finished in 2:44, Carol streaked in at 2:15, Kathy came in 2:26 taking third in the 60-69 age group, and first time trail runner Anne finished in 2:28.

Random prizes filled a picnic table and included many pig-related items and bags of Godiva chocolate. We all walked away with a prize—my choice a large pink ceramic pig.  Besides random prizes, Godiva chocolate was awarded to finishers who successfully carried a raw egg from the race’s start to finish. I wasn’t the last to finish but I certainly wasn’t anywhere near the first—first male finished in an unbelievable 1:00, female in 1:14.

By Joel Mckenzie

“Joel McKenzie, first American at Scottish Grand Prix Final”

That sounds like a great headline. I’m not sure if it is true or not. I think I might have been the only American in the race.

Last spring my wife and I started planning a trip to Scotland when we knew that both of our kids would be off in college this fall. So, instead of being sad empty nesters, we took a big two week vacation in September. We traveled a large part of the country seeing the sites and where the McKenzies came from.

In August I decided to see if I could find a race in Scotland that fit our schedule. I did find the City of Stirling 10K which fit perfectly. It was only 30 miles from Perth, where we would be the night before and it was basically on the way to our next stop on the west coast. This race was also the final event of the 2009 Scottish Road Racing Grand Prix and was hosted by the Central Athletic Club.

After registering online (cost was 13 pounds), I got an e-mail around the end of August saying they would be mailing out the chips and bib numbers soon. I contacted them to see if they really wanted to mail my chip to the US, and if so they better hurry because I was leaving to come over there. They decided to send it to my hotel in Perth. Well, it didn’t arrive there either. The Royal Mail union was on strike and apparently over 50 people didn’t get their chips. It might have been more, because the race filled up its 1000 person quota and only 839 started the race. Anyway, they were very organized and gave me a new chip and bib number on race morning.

The weather was ideal for the race and it was fun at the start listening to all the Scottish accents chattering away. I wore my SVR singlet with “McKenzie” on the back, but nobody asked me where I was from. The course was very flat and scenic. Stirling has mountains close by, but is mostly flat. We could see the William Wallace (Braveheart) monument on one hill and Stirling Castle on another. We crossed over the River Forth twice on a foot bridge, going into the old village of Cambuskenneth built around an ancient monastery. One kilometer of the course was out and back on a single track (one lane) road. You could only get about two wide in either direction, so it slowed you down some there.

One thing they did differently than here was to post kilometer marks instead of mile marks. Even though there were 10 instead of 6, I liked it better. The kilometers came faster and made me feel like I was progressing faster. Another oddity happened at the finish line. They handed everyone a banana and a plastic half-pint bottle of milk. I asked another guy if that was a Scottish thing. He said no, he thought it had something to do with one of the race sponsors. The race was very competitive, being the final of the Grand Prix series. The top four guys were Eritrean and finished under 30 minutes.

I finished the race in 45:10, nearly a four minute improvement over my Apple Blossom time this year. So I was pretty pleased with that. Having traveled five time zones away, carried heavy luggage up lots of steps and slept in strange beds, I was just glad my back let me race.

My biggest complaint would be the T-shirt. It was black letters on a white shirt.. It basically says City of Stirling 10K, which could be Stirling, Virginia because it doesn’t mention Scotland anywhere. Other than that it was a great experience to run a well managed event in a foreign country.

How did you get started in running?

In my early running, I ran my freshman year of high school. I ran anchor on the 4×400 and also anchored the shuttle hurdles. We set school freshman records in both. I also ran the low hurdles. But I was a basketball player and that was all I wanted to do. My high school won the West Virginia state meet in cross country my senior year in 1975 with a guy named Chris Fox, who would later run a sub 4 minute mile. He coaches at Syracuse now. I didn’t think of it then but I have regrets now. I could have been on that team! After years as an avid bicyclist I got back into running in my late 30s by running in some all-comers track meets and liked it so much I wanted to get into 5Ks. Later Karsten Brown gave me information about the SVR club so I joined. I still didn’t run my first 5K until I was 43.

How did you get involved with Shenandoah Runners and why do you stay involved?

I love SVR for the unique winter series. In my early days as a member, the newsletter was a source of upcoming races. Now with computers you can search for races without being a member of a club. But SVR was my first club and I’ll always be a member. The officers take the club seriously and have good ideas to keep it a good club. I also enjoy talking with many members before and after races. I encourage anyone with running questions or comments to e-mail me at mmroadrunner@comcast.net.

What are your best achievements in running?

Achievements for me are not always measured in wins and times. Some achievements to me are ones no one else even knows about, except maybe my daughter, such as the recent 10 mile workout I did on the track. We have a favorite quote which says, “A champion is one who is bent over, dripping with sweat, to the point of exhaustion, when no one is looking.” Another achievement for me was a streak I started after having hernia surgery in 2001. Since March 1 of that year, I have never missed running two consecutive days. If I take one day off I know I will run the next day. That can be motivational also. In 2008 I believe there were only 25 days that I didn’t run. As far as concrete achievements, being the first 50+ age runner to run under 40 minutes in the nine year history of the Greasy Gooney 10k was an intense goal which attracted me to the race. Also, I am proud of having run in 10 straight Apple Tramples with the last five being sub-18 minutes. Last year at age 51 the 5:01 I ran at my first Loudoun Street Mile ranks up there, and also last July I went to the Pennsylvania state games and in a meet that is 29 years old I broke two meet records in my age group with an 18:33 5K on the track and a 2:18 in the 800 meters. I just missed a third one by 1 second with a 4:47 in the 1500 meters with all three races on the same day. The 5K was the first time I had ever attempted an event such as that on the track. Very mentally challenging.

What have you learned from running?

I have learned you can push beyond the comfort zone to achieve things never thought possible. Nutrition is something I have learned a lot about also. I enjoy running as a way of life. Running is not just what I do but who I am. I think it defines me.

What is your favorite distance or type of race?

My favorite distance is the 5K but I love the track races from 800 meters up to 5K on the track. Anything more and I feel I don’t have the proper training time for preparation. The few 10Ks that I do I really enjoy though for the challenge they provide such as the Greasy Gooney. I also search out anything cross country style as these are more about challenge than time. It is very different racing on grass.

How do you train?

Training for me is rarely planned out. What I feel that day is usually what I do, unless it is a week of a special race. I try to have a speed work day each week in warmer weather and a long run early in the week but I don’t always stick to a plan since I race week nights in the summer, alternating track races in Hagerstown and Greencastle with two mile cross country races with Chambersburg Road Runners, while still racing most Saturdays. June and July could be 15-20 races each month culminating with the Pennsylvania Keystone Games in late July. It a hard demanding schedule but it makes me stronger in the fall. Overall I usually run 30-40 miles weekly. Anything above that is too difficult with having a midnight job.

Any favorite places to run or favorite races?

Of course a favorite race would have to be my hometown Apple Trample. It is unique in that the course is lined with parade spectators and many of them know me and let me know that they are there during the race. Many races that you grow to like over the years disappear though. My favorite places to run are any trails, with Poorhouse Park in Martinsburg at the top of the list. I love the C&O canal for long runs. I also search out places when I travel. Many people don’t like running circles on a track but I love it. You can lock me in a gym and I could run in circles for many miles. I have done it on bad weather days in the gym where I coach middle school basketball.

How do you stay motivated?

Motivation has never been a problem for me. My competitive nature takes care of that. With increased age I am motivated to maintain my fitness level for as long as possible. I am self-motivated in my workouts and the intensity of them is just the type of person that I am.

How do you balance your work/family obligations with your running?

Having a running daughter makes this easy. She is the best training partner anyone could want. She is the most dedicated runner I have ever been around, besides myself. We talk life situations as we run and I find out things I would never know otherwise.

What advice would you give beginning runners?

Beginning runners should keep it short and keep it enjoyable. Create a base of mileage before taking on bigger things. Short creates a desire to want more and eases the pain. My daughter was 11 years old and started with a half mile but she couldn’t wait for the next day, then the next day after that. She was training for the Hershey track program and ended up third in the state in the mile and half mile. Running without racing may just take fitness as a motivation. Those who want to race though eventually have to leave the comfort zone to get better. A myth is that the longer you run the easier it gets. That may be true if you continue at the same mile pace. But to get faster there has to be pain at some point. That means leaving the comfort zone, a pace you are comfortable with. I love the pain of a hard workout or race, as strange as that sounds. All running is good though and I tell young runners that running is something you can do lifelong. No matter what advice you pick up though you eventually have to sort through it and use what works best for you.

How did you wind up in the Shenandoah Valley area?

I was born in Dumfries and lived in North Springfield until 1975 when my parents wanted to move to the county and ended up in Catlett. I went to school in Pennsylvania for a few years and then migrated back to Fauquier County. I currently live in Warrenton where I moved in 1996 after getting married.

How did you get involved in running?

I have played soccer since second grade and I think running was the best part of my soccer game–speed and endurance. I did do a few races in my 20s as Bob Gurtler recalls, the Fauquier Democrat 10k, Prince William Hospital Fun Run 5k and a few others, but mainly I did the running to help me have greater endurance for soccer. In 2003 I was turning 40 and wanted to complete a marathon for my 40th birthday. I knew Bob Gurtler was a big time runner so I talked to him a few times about running and running a marathon. Bob told me that SVR had 10 spots for the Marine Corps Marathon for 2003, so if I joined the club I could get a spot in the marathon even through it was too late to sign up and get a spot. So I joined SVR and I still have the marathon form that Karsten Brown sent me for MCM. My goal was to run under four hours. I trained for and accomplished a 3:56:35. I gave up soccer a few years back and then started playing again but soon realized that soccer was not complementary to running. I realized it after I played a 90-minute soccer game on Saturday, got a hematoma on my left ankle, and then had the Army Ten Miler the next day. I did run my best 10 mile time at 1:02:56 but I know it could have been better minus the soccer game and injury. So I gave up soccer and I have been more focused on running.

Why do you stay involved with SVR?

I stay involved because of all the events that the club puts on and the great people that I enjoy running and competing with. The SVR organization does a great job for all of its club members. The Winter Series races have become a favorite of mine because at that the time of year there is not much going on and I enjoy running in the cold and in a medium snowfall anywhere. It is a soft quiet run that is like no other. I like to run on trails when possible that are not too rocky. My favorite race is Boston but I also enjoy the Apple Blossom 10k. I have run that race more than any other. My fastest time on that course was this year with a 38:18.

What are your best accomplishments?

Between 2008 and 2009, I have hit some major milestones that I had set for myself. For example, in 2007, I raced four 1-mile races, and all four races were 5:20s, so I thought that was the best I can do. But, I ramped up my training, and in 2008 I ran a 5:13 Father’s Day Mile, 5:12 Loudoun Street Mile, and then a 5:06 5th Avenue Mile. My goal is now to break five minutes, and I am still working on that one. I finally broke the three hour mark at the New York City Marathon with a 2:58:54. Then this spring, I raced with a pacer Bert Jacoby down at Shamrock Marathon and ran a 2:56:12. I guess I would have to say my favorite achievement was a month later running a 2:55:36 at Boston 2009. I would like to attribute some of my success to downloading a training plan off the Boston Marathon website. Based on the mileage and my marathon times, I choose to do a 16 week intermediate training plan. I did not follow every item on the list but I did become smarter about training in general instead of just going out and running miles. This training plan I adopted was to ready me to run a three hour Boston in 2008. I ran a 3:00:18 for Boston 2008 which was great but the 19 seconds was frustrating. Then for 2009, I downloaded the 2009 Boston Veteran Training Plan. It was more mileage but also speed work, intervals and hill work. Per Bart Yasso’s book, I ran the Monument 10k in Richmond. Bart says this is one of the fastest 10k courses in the nation. I have to agree because I ran a 37:15 down there this spring.

Other than the physical benefits, what do you get out of running?

That it is really about you. It is fun to compete and try to beat certain opponents but it really comes down to bettering yourself and the time or speed in which you are able to run a race per the venue, weather, and competition. I love the outdoors so that is a big part of the enjoyment for me. It is therapeutic and helps with problem solving and sometimes is helpful with creativity. I tend to think through things more when training then when I am racing I am really in a zone and focused.

What is your best distance and how do you train for that?

The marathon. I think I do better at the longer stuff. But I do believe that I am fast at short distances as well. I run 6-7 days a week anywhere from 5-10 miles per day. I go to the Freedom Center in Manassas and do light weights, stretching (foam roller), swimming, and rowing machine twice a week for 1.5 hours, if the family permits it. My mileage goes up when in marathon training mode. I think stretching, swimming, and bike riding helps to use different areas of the body so there is not so much repetition with just running. I like to ice my knees or anything that is sore in the evenings with SnowPack wraps–kind of a therapeutic thing–while watching TV or do a leg drain with my legs propped up on the back of the sofa.

How do you stay motivated and continue training?

I guess by setting goals for myself or races that I want to run or do well in. There are down times–in a hard race or one that I am not racing well–when I ask myself why am I doing this? but it only takes a little time and I get over it and I start thinking about the next race or goal that I have. I tend to train in the morning when it does not really affect my wife and kids. The gym work I do I usually tradeoff with my wife who has school meetings. She is an avid quilter and does things on the weekends as well. So we trade off there. The kids like to do mile races and some other events. I don’t push them too hard. I let them decide what they want to do or not do. I don’t have too many conflicts with my work schedule. I am pretty much 9-5. We recently switched to a different schedule that has longer days, but I have every other Friday off!

What advice do you have for other runners, especially beginners?

I would recommend creating a training plan and committing yourself to it. Put in training that is not always easy like hill repeats. I am 45 and I have to admit when I go out to run 10 hills repeats and 7 miles I would rather avoid it if possible. But every time I do them I feel better and stronger for it. Speed work on a track is not fun but it makes you better and faster. Try to pick a goal or a range of time for a race that you have the potential of making. It is very depressing if you set goals that cannot ever be reached. For beginners, start out slow with low mileage. Find another beginner runner to run with. Increase the amount you do no more than 10% a week. Also consult a doctor before starting your new hobby. Join a club like SVR and take advantage of all the knowledgeable people in the club that can assist you with running. Pick out a local small race to run like a 5k in two or three months and pick a pace or a time that you would like to run as your goal. Go out to a running store and have your gait analyzed per what type of running shoe you need and maybe pick up a cool shirt and shorts and socks to go with them. If you’re going to be a runner, you should dress like one and also be comfortable!

Are you from this area? If not, how did you wind up living here?

No, I am from Girard, PA – just outside of Erie. I went to college at St. Bonaventure University in NY. While there, I attended teacher recruitment days and got a teaching position at James Wood Middle School.

How did you get started in running?

I have always been athletic and at Thanksgiving 2002, I told my sister that someday I would like to run a marathon. That Christmas I received, “The Non-Runner’s Marathon Trainer” by David Whitsett. That book started it all. I had to run 3 miles and in 16 weeks I could run a marathon. Those were the hardest 3 miles I have ever completed.

How did you get involved with Shenandoah Runners and why do you stay involved?

I got involved with SVR by wanting to do local races. When I realized that there was an organized group, I knew that there were lots of runners in the area. Just being around and noticing that the same people came out to race, I knew who I could run with and who I still needed to beat! I stay involved because I love it. The way that the club is growing is great. I love seeing new people getting out and running and seeing some of the “regulars” is a great feeling. The young and young at heart taking care of themselves makes me very happy.

What are your best achievements in running?

When I started running, my ultimate goal was to qualify for Boston. I did that on January 17th in Phoenix and will run The Boston Marathon on April 18, 2011. I have also been selected by Brooks Running to be part of their ID program. This is an Inspire Daily program where runners are rewarded for making a difference in their community through running.

What have you learned from running? Other that the physical benefits, what do you get out of running?

Freedom. My legs and mind can take me anywhere. When I run, I am in control of my body and where it will go. I have not learned where my ceiling is, because my times keep improving. I have learned that I am not allowed to go to bus duty in my running clothes – parents may see me!

What is your favorite distance, races, or places to run?

My favorite distance is the half marathon – long enough that you need to train, but not too long that your training has to revolve around that race. I enjoy the 3rd Battle Trail behind Millbrook High School. I am able to walk out the door after school and get in a good run. My favorite race is the Virginia Beach Rock and Roll Half Marathon and Apple Blossom 10K. How can a runner in Winchester not love that race?

How did you get involved with triathlons?

I had foot surgery in 2006 and was told that I could not run until after my surgery. I had to release this energy somehow, so I turned to swimming. I then remembered I had a bicycle in my basement, so I started riding. I did my first tri in 2007 and have been hooked ever since.

How does being a physical education instructor affect your running/triathlons?

I practice what I preach. When I ask the kids to do something in class, they know that I am not just telling them what to do, but that I am also able to do it. My students also see me out running and riding my bike and make sure to let me know that they saw me. I strive to be a positive role model for my students. I may be the only one that they have.

How did you decide how to train and what exactly do you do?

When I was training for my Ironman, I followed a training plan by Matt Fitzgerald. Each day was two different workouts with different types of workouts. They were either for speed, tempo, or distance. With my swims, I followed the Masters Swim workouts until I was over 3200 M, then I would go back to my other swim workouts. In my off season, I lift, but not during the summer when I am in full tri season.

In my longest week in training for my Ironman, I did the following: *not every week is like this!
M – Off
T – Swim 2.5 miles, bike 40 miles
W – Swim 2.5 miles, run 7 miles
Th – Bike 29.5 miles/bike 5.35 miles (BRICK – no rest in between the workouts)
F – Swim 2.56, bike 40 miles
S – Bike 114, run 5.2 miles
Su – Swim 2 miles, run 20 miles
Total – 279.4 miles – 24 h, 10 m, 40 sec

Do you have a coach?

Yes. When I was trying to qualify for Boston, I had a coach out of Boston and he is coaching me again as I train to run Boston 2011. I do not have an official coach for triathlons.

How do you figure out how to coach yourself?

I used Matt Fitzgerald’s “Triathlete Magazine’s Essential Week-by-Week Training Guide.” I set up a plan combining different levels from this book. If I was getting run down, or things did not seem right, I would tweak the plan.

How did you avoid getting injured?

I would listen to my body. I did not wake up and decide next week I would do a full Ironman. I knew that there was a lot of training and I was willing to put in the time. In the off season, I would rest and lift to get stronger, but not get worn out on the bike or through running. Knowing when to rotate my shoes and get new ones truly saves the knees. Also, rest is important. At least one day a week I do not work out and my body thanks me! Nutrition is very important. Junk food = junk miles. I can look at something and say to myself, “those nachos are not going to make me a better runner” and I can walk away.

Any favorite places to train or favorite races? Any running disasters?

I have loved each triathlon I have been in for different reasons. I love to go back to a race to see how I have improved from the previous year on the same course. I just raced in Myrtle Beach and the road that we rode on was amazing. No pot holes and completely flat, nothing like Winchester!

My biggest disaster happened just after I started running. I was heading up Stewart St. and it was early and dark. A branch was hanging down and I could not see it. It poked me about ¼ inch from my eye. I made it back to the gym with a scratch next to my eye, on my forehead and in my ear. There was also blood running down my face, but I thought it was sweat until I got back to the gym and saw the look on the girls’ faces!

How do you stay motivated?

I mix it up. If all I did was swim, or bike, or run, then I may get bored. I am constantly cross training which allows each day to be different. I also have different types of workouts for each discipline. There are intervals, and tempos and thresholds and endurance for each discipline. Sometimes I cannot keep it straight! I also almost always have a race on the calendar, so I am always looking forward to something.

How do you balance your work/family obligations with your running?

Because I do not have family here, my friends are my family and that is who I train with. When I need a mental break, but still need to train, I head to Erie PA with my parents. They are my biggest fans and love when I come home to train. I have a sister in Richmond and a sister in Boston, both great places to train/race. I try to plan visits around races or events and everyone is happy. The Boston Marathon 2011 will be a great family event! With the 3rd Battle Trail starting on the grounds of Millbrook High School, I have no excuse that I don’t have a place to run. I have heard people say that if you want to truly reach your goal, let people know what it is. Everyone at school knows that I race, so they are always asking “what’s next?” The support I receive at MHS is outstanding! Everyone at school was tracking my Ironman and they are going to start at 26.2 club after Christmas that will peak on April 18th, Boston Marathon Day!

What advice would you give a runner who wants to get better at running or a beginning runner?

You can do it. Ask lots of questions. Believe in yourself and others will follow – surround yourself with positive people. Run. You will not get better sitting on your couch. I did not start where I am today. Through dedication and hard work, I have achieved many goals, and you can too. Don’t say you can’t do it until you meet a man with no legs. Oh wait, I saw him at my Ironman. You can do it. Believe in yourself.

Note: Katie posted her Ironman Louisville 2010 and Halfmax National Championships race reports on the SVR listserv. If you would like to get future postings, contact Don Specht at donspecht@comcast.net to be added to the list.