Dena Evans joined runcoach in July, 2008 and has a wide range of experience working with athletes of all stripes- from youth to veteran division competitors, novice to international caliber athletes.
From 1999-2005, she served on the Stanford Track & Field/ Cross Country staff. Dena earned NCAA Women’s Cross Country Coach of the Year honors in 2003 as Stanford won the NCAA Division I Championship. She was named Pac-10 Cross Country Coach of the Year in 2003-04, and West Regional Coach of the Year in 2004.
From 2006-08, she worked with the Bay Area Women’s Sports Initiative, helping to expand the after school fitness programs for elementary school aged girls to Mountain View, East Menlo Park, and Redwood City. She has also served both the Stanford Center on Ethics and the Stanford Center on the Legal Profession as a program coordinator.
Dena graduated from Stanford in 1996.
This month in Ask the Practitioner, we inquired about high hamstring tendinopathy with Renee Songer, Clinical Director of Agile Physical Therapy. 
Your weekly schedule has just appeared in your email inbox and it is time to sit down to consider the week’s training tasks. What track workout or tempo run is planned? When and where will that workout take place?
We know that the actual intervals of the workout will require our greatest expenditure of energy, so naturally we psych ourselves up for those. Far less often do we consider the importance of the warm up. This month, we will shed some light on this crucial aspect of your training and give the warm up its due.
Most workouts include varying amounts and variations on four very important aspects: Easy running, LIGHT stretching, running drills, and strides.
Easy running
It is not uncommon for an easy warm-up jog to be described as a way to “get the blood flowing.” Although that phrase is often uttered with a figurative meaning, the reality is, the easy jogging at the beginning of your warm up does exactly that. Easy running provides a bridge for your body to move from a static situation (sleeping in bed, driving the car, watching TV), to a place where your core body temperature has been raised. This prepares your muscles to accommodate increased blood flow, allows for more strenuous contractions as required by a hard workout, and starts the processes you’ll need to use your body’s stored energy effectively throughout the session.
Light stretching
The purpose of the warm up is to execute a string of activities that will conclude when your body is prepared to begin the hard work at hand. Taking a timeout to stretch for 20 minutes will certainly disrupt the progression of that process. However, taking a few moments to check in with the major muscle groups after (and only after) you have been able to light the fire with easy running can provide a helpful transition to the increasingly dynamic activities in the warm up routine. Hamstrings, quadriceps, calves, glutes, and iliotibial (IT) bands can be lightly stretched (finding a cozy position for 2x8-10 seconds without any strain or hint of pain) from a standing or supine position without taking more than 5-7 minutes away from the remainder of activities on tap.
Running drills
Running drills are exercises that mimic or closely resemble some of the types of repetitive demands harder running will make on your body. The intention of running drills are to help ensure your body has been prepared to handle these, and to also reinforce the type of angles and form habits practiced by efficient runners. Runcoach has outlined and created short videos for a basic canon of seven running drills. Each drill is meant to be practiced for the distance indicated immediately after which the athlete should run with good form at 1500 meter pace effort for the balance of 100 meters.
Strides
Consider the last time you observed the start line of a competitive road race or track race. Many times the athletes involved take complete repeated short running bouts of 30, 50, or even 100 meters just before the competition begins. These final preparations are called strides. These strides listed on your warm up are most definitely related (as their lower-key cousin) to these pre race sprints. A chance to concentrate on good form for 20-30 seconds and provide the body a few more sustained efforts that keep the body warm and prepared to work hard are the final touches on your warm up routine. If you have ever done a workout with a short warm up and felt rusty on the first effort, only to find yourself feeling markedly better on the second bout, then you know firsthand the importance of strides. Please see our video description of strides here.
While warm up is a crucial physical preparation process, it can also be an invaluable time to review the mental elements you’ll need to employ during the workout and distance yourself from the everyday cares that will be waiting when you return through your front door. Let your warm up free you of the world’s gravity and transport you to the weightless state of focus on your workout. Complete each step with care and you’ll find your workouts will benefit.
When we choose a goal race, we are often preoccupied with the deliberation leading up to the final clicks on the screen. When the rush of the final commitment wears off, we are left with the training to be done – which of course is where we come in!
Certainly, the start of your program is the most important thing. However, it also makes sense to begin planning travel as soon as possible, to ensure your race weekend experience is all that you hoped for. Here are a few tips to optimize your goal race travel.
Read the race participant info early...and often
Most big races require number pick-up at a participant expo the day or two before the event. Some races may also have a fairly complicated process set up for start area arrival and finish line departure. Race directors know thousands of people need to get in and out and have thought through how best to get everyone where they need to be.
Before you set up any travel plans, make sure that you have a good sense of the logistical tasks required of you by the race. The flight that arrives at 5pm may be the least expensive, but you may be out of luck if the expo closes at 6 and your flight is delayed. Even if you are local, securing a ride or a forming a carpool to the start and away from the finish can make the difference between a successful day and one that turns south when you are rushed and hurried, or forced to stay outside in the cold while waiting for a ride.
Even if you review race day details upon initial registration, it makes sense to return periodically to ensure you have not missed any updates. If the race’s plans have been forced to change by unanticipated construction, a different level of participation than originally expected, or any other reason, you will want to make sure you have plenty of time to make your own adjustments.
Check out the race-sponsored travel options, but don’t limit yourself to those.
Many races partner with local hotels and even some airlines to provide options for participants. These may very well offer the best prices for places to stay within walking distance to the start or finish. As such, they should be checked first as they often sell out early. Before you act on a pre-pay option, however, consider hotel reservations with a closer cancellation date in case of injury or change of plans. Also consider other ways to stay in favorable locations relative to the race. If you are early enough, travel websites that offer flight / hotel options in combination may provide value as those negotiated prices might have been made before the race blocks were established. Vacation rental sites like vrbo.com or airbnb.com may offer houses or condos for rent at reasonable rates, particularly if you bring the family along for the big day. Finally, never underestimate the power of a call directly to an onsite reservations agent or even the front desk of a small hotel.
Consider your regular pre-race routine and sketch a travel scenario that will allow for as much familiarity as possible.
Do you prefer to eat dinner at a certain time? Do you try and head to bed at a certain time? Do you prefer a certain type of food in the evening or morning before the race? Take these preferences into account when you make your initial travel plans. How long might it take to get to and from the expo? Where will you likely eat and how close is it from your hotel? If you want coffee in the morning, where will you get it and are they open at that hour?
For these reasons and others, it often makes sense to arrive two days before your race so you have a day to take care of whatever you need to do without being rushed for time. Similarly, if time and finances allow, you may be well served to depart the day after your race instead of that same afternoon. You never know quite how you will feel or how long it might take to exit the finish area, and no one should be rushed after a terrific race effort.
If you need to make a choice between staying near the start or the finish of a marathon, by all means, stay by the finish.
Unless the start of your race is extremely early or in an obscure location, definitely err on the side of staying by the finish. You can always get up 10 or 15 minutes earlier to get to the start with all your energy intact, but anyone who finishes a marathon will be glad that a hotel room is close by. Very glad.
If planning a general vacation in concert with a goal race, plan to race at the start of the trip whenever possible.
Many people combine travel to a new destination with an opportunity to complete an exciting goal race. If you do so, consider how much more you will be able to enjoy your surroundings without the concerns of a race over your head during the “fun” part of the trip. You’ll want the freedom to walk without worry of fatigue in your legs, the freedom to eat adventurously and the flexibility to have a schedule that doesn’t demand eight hours of sleep. Yes, distant travel may require a couple days to adjust to a new time zone before the race. However, it is always best to celebrate the completion of your goal with the bulk of your vacation after the race.
Typically in this column, we look at a simple component of the running experience and attempt to help you be aware of how to maximize or at least benefit from the proper implementation of that component. This month, we are talking about a muscle with a fancy name, but the concept is just as simple and important as topics like arm swing and hydration.
The transverse abdominis (TVA) is one of the innermost layers of flat abdomen muscle. The name refers to the horizontal direction of its fibers, but the muscle stretches from the bottom six ribs down to the iliac crest, or pelvic region, helping to stabilize both regions. The TVA also connects to the diaphragm, assisting with inhalation. If anyone has ever encouraged you to “tighten your core” they most likely were encouraging you to regain posture that the TVA helps to provide.
As it is such a deep muscle within the body, the TVA can many times go unaddressed, even when we are making a concerted effort to do “abs” or core exercises. However as a long, strong, and deep muscle connected to many of the parts of the body that drive running performance, we want to provide some tips for how to activate and strengthen this part of the body. As this month’s Pro’s Perspective featured athlete David Torrence attests – it really can help!
The Chek Institute of Vista, California provides a simple exercise with 4 steps for making yourself aware of the TVA and beginning the process of activating it.
1. Kneel on the floor on hands and knees and let the contents of your midsection rest against the abdominal wall.
2. Keeping your spine flat and straight, take a deep breath from your diaphragm.
3. Exhale, drawing your belly button toward your spine by actively trying to use the bands of muscle connecting your ribs and your pelvis. Do not flex the spine or rotate your pelvis area.
4. Hold your belly button to your spine for ten seconds. Relax for ten seconds and repeat the process several times.
Once you are aware of and comfortable activating your TVA, one simple exercise to begin with is the plank.
Plank exercises can be done in many different variations and difficulties, but to get started, lets begin with the simplest version. Get yourself into a lifted push-up position. Your back should be flat – one long line from your shoulders to your heels. Your feet should be shoulder width apart, and your arms can be either straight with your palms on the ground, or bent, resting on your elbows/ forearms. Your head should be neutral – just extending from your neck, not tilted specifically up or down.
Concentrate on engaging your TVA muscles much as you did in the previous exercise (pull your belly button toward your spine), while you simply hold this position for 20, 30, or even 60 seconds. When you feel comfortable with this exercise, able to do 2 or 3 times at 30-60 seconds, you could try going from resting on your forearms to your palms with arms fully extended or lifting one foot off the ground at a time slowly, making sure to maintain the same weight distribution as much as possible.
When you have built confidence with these or similar exercises, you will find that activating this muscle is an important component of our Whole Body Strengthening routine. It is particularly important in these exercises: Left & Right side planks, partner punishment, and pointers.
As David Torrence suggests, don’t let your core “crumple” at the end of your next race. Get to know your transverse abdominis and prepare to finish strong!
Stephanie Rothstein is a 2007 UC Santa Barbara graduate who, after training in Eugene, Oregon after graduation, has enjoyed her best stretch as a pro since moving to the McMillan Elite group in Flagstaff, Arizona. Capping a two year period in which she was named to the USA teams for the 2009 Chiba Ekiden and the 2010 World Half Marathon Championships after finishing 2nd in the US 20k Championships, she enjoyed an amazing breakthrough this winter, smashing her previous personal best of 2:40 while running 2:29:35 for 3rd place at the 2011 Chevron Houston Marathon.
Like many of our FNF Houston finishers, Stephanie is just coming through a bit of recovery after her race, and took a few minutes out of her schedule to connect with FNF.
Coach: After a couple years living in Eugene, Oregon, you elected to move down to Flagstaff. What were you hoping for with the move and how has it worked out?
SR: I went through a rough period in my running career and health in Eugene for about 2 years. It was simultaneously that my doctors made some discoveries and things were moving in the right direction when I decided to move. I was taking a leap of faith that working with Greg and being in an environment with other athletes would give me the chance to make a comeback. It has worked out better than I could have hoped for.
Coach: What was your favorite part of your outstanding performance at the 2011 Chevron Houston Marathon? Least favorite part?
SR: Favorite part was crossing the finish line and having all these moments/thoughts of my road to get there flash through my mind. Also seeing my boyfriend (Ben) run towards me crying (I had to put that in here). I didn't have a least favorite part as I enjoyed the ups and downs of the race that my body and mind went through.
Coach: What has been the single most important factor in your training as you have moved up to the marathon?
SR: Recovery- the key is how quickly you can recover from one workout to the next.
Coach: What do you plan to work on or change between now and 2012?
SR: We plan on working on my weaknesses-(track speed, finishing kick) This will allow me to be able to run with the best 10,000m runners during the marathon.
Coach: Five years from now, what are some things you are looking forward to trying to accomplish?
SR: I'd like to have made the 2012 Olympic Team, be a contender to medal in the 2016, won the [ING] NY City Marathon, and be closing in on the American Record in the marathon. Big Goals!
Coach: This month, we are advising our runners about the importance of avoiding iron deficiency. Living and training at altitude and running a large amount of miles - how have you made sure to address your nutritional needs while training hard?
SR: My nutritional needs are a bit different than the average person since I have Celiac Disease and that was a big factor in why I didn't absorb iron for several years. Now that I was diagnosed my iron has quadrupled in the last 10 months. For me the key is red meat at least 4 times a week, an iron supplement (liquid or pill) and one that had B vitamins, Vitamin C, and Folic acid to help absorption. I also have a blood profile done every 4 months to monitor my levels.
ed note: FNF recommends consultation with a physician before embarking on any course of supplements.
Coach: As a newer marathoner, what is a piece of advice you might give to someone who is thinking of moving from the half marathon to the full distance for the first time?
SR: The marathon is just another race, don't be scared of it or put it on a pedestal. As long as you train consistently, within yourself, and fuel properly you'll nail the marathon.
Not much frustrates a runner more than putting in a ton of work in training only to find oneself unable to produce the desired result. Many of us fear this scenario in connection to a potential injury, but another crucial area in which we may fail to give ourselves the best shot is with our diet and nutritional habits.
There are many factors involved in formulating a solid diet and nutrition plan that will power you to your next running goal. In previous columns, we have touched on the importance of hydration and race weekend fueling. This month, we wanted to touch on the topic of the role an iron-rich diet can play in helping you succeed in training and on the big day.
Simply put, iron helps carry oxygen to our muscles via the bloodstream. It is the binding agent that allows the oxygen molecules to go for a ride from our lungs to our arms and legs, our brain, and our immune system. All that belly breathing we talked about in last month’s column would go for naught if we didn’t have iron to help make the connection between those deep breaths and the cells that need the air to keep you on pace.
A normal day for anyone will include iron loss through bodily fluids (with more for women during menstruation), and the demands avid endurance athletes put on their bodies can hasten these losses. If you have ever felt repeatedly tired over a length of time, without other explanation and on runs that previously were no problem, or if your hands and eyelids have been noticeably more pale than usual, you might want to consider consulting your physician about the possibility of checking your iron levels with a quick blood test.
However, to give yourself a good chance of avoiding that iron deficient state, or Anemia, in the first place, we encourage you to incorporate foods into your diet that will help you add iron on a regular basis. Lean red meat, salmon, tuna, leafy green vegetables such as spinach and kale, along with lentils, beans, and nuts, are great sources of iron. Iron is absorbed very effectively when consumed concurrently with foods rich in vitamin C, so bring on the berries and orange juice. Calcium makes it tougher for you to absorb iron, so save that glass of milk or slice of cheese for a different time of day if you are actively trying to consume a food for its iron content. Likewise for coffee and tea, both of which also hinder the absorption process. We encourage you to consult your physician on any drastic individual dietary choice you make, but the Food and Drug Administration’s Daily Value recommended for dietary iron consumption is 18mg.
Some runners enjoy the calorie-burning benefit running provides, allowing them the dietary flexibility of a higher metabolism. Others incorporate running into an overall weight loss effort that includes a systematic effort to eat less. Either way, if you are in it for the “long run” or maybe even several “long runs” it is important to include iron rich foods to make sure you are able to take advantage of all your hard work.
This spring, Jane is gearing up for the 100th Bay to Breakers 12K, in part by attending our group training runs.
Coach: How did you start running?
JL: Running is a very new sport for me. In truth, I only started running this year!
Coach: Who is your running role model?
JL: Unlike many runners, I really don't have a running role model. That said, I was initially inspired to run and continue to be encouraged and supported by Valerie Azinheira, a marathon runner and Boot Camp SF Trainer.
Coach: What has been your most memorable running / racing experience?
JL: My most memorable running experience was actually a training with Focus and Fly. I had just started running and attended the first Crissy Fields Bay to Breakers training session. As a new runner was pretty daunted by the prospect of joining 'real runners'. Within a very short time, Tom and Kate made me feel so comfortable and capable that I was encouraged to run further and at a pace that I had never achieved before.
Coach: What have you enjoyed about working with Focus-N-Fly?
JL: As above. The trainers are completely genuine.
Coach: What is one part of your racing routine you can’t do without (sleep, pre race meal, tie shoes certain way, other ritual)?
JL: I'm definitely particular about how I tie my shoe laces!
Coach: What is your favorite place to go for a run?
JL: Yountville, Napa. The scenery and air are spectacular.
Coach: In the next year, what goals do you hope to accomplish?
JL: To complete Bay to Breakers in May and then in the 70 mile Tahoe Relay in June.
Max King is a bio-chemical engineer from Bend, Oregon. In his spare time, he has also found time to qualify for the Olympic Trials in the steeplechase and marathon, win the Xterra World Trail Championships three times running, compete for the US at the World Cross Country Championships multiple times, win a six day mountain team race, and generally sample and succeed at any racing discipline he has tried. He is also a husband and a dad. This month, Max King provides a Pro’s Perspective on a career that has been anything but ordinary.
Coach: After first bursting out on the national scene as a steeplechaser from an Ivy League school, you have made the successful transition to become a multi-time Xterra World Trail Championships winner. You've been a world class cross country athlete and have competed in Ultra-Marathons as long as 50 miles. What is your best event and why do you think so?
MK: I don't know if I have a best event. That remains to be seen. I think if we had Tour de France of running, something like Transrockies 6-day stage race, I think that might be my best event, but the event that I put the most time into and probably enjoy the most is probably cross country. No other event gives me goosebumps when I show up at the race venue and look out over the course where hundreds of runners are going to line up on a starting line that I like to imagine goes on and on then all starting at the same time making a run for the same point on the course. Something about that feeling gets me every time.
Coach: Many people are introduced to running through high school track, or as an adult, their local 5ks or a nudge from a friend to try training for a half marathon for fitness or charity. How did you get started running and how did you decide to eventually start incorporating some of the less traditional distances into your training and racing goals?
MK: I started the same as a lot of runners. I was terrible at ball sports, had no hand-eye coordination, but could beat all the kids in the mile in gym class. I started running track in 7th grade and cross country in 9th. These other events like mountain running, trail running, and ultras have just always appealed to me because they are difficult and “fringe”. For some reason I'm always drawn to whatever's different. I still come back to the basics of track and cross country though because they're the basics, and where the competition is. There are two sides to it for me. Part of doing different running/racing formats is just to do something different and keep running fun, then the other side of it for me is the need for competition, and good competition too. I need to lose and I need to win. It helps make me better.
Coach: Can you share a little bit about what a few of the different types of races you have done have each taught you, perhaps things that have then translated over into other areas of your running and racing?
MK: The most important lesson I've learned lately as I started to prepare for the World Mountain Running Championships is that running a lot of hills, even slow hills, gives you immense power and strength for flat races. It was something I'd forgotten but I really believe it was a big key to running a good solid marathon this fall in 2:15.
Another is that doing ultras really doesn't slow you down like everybody thinks. If you stop doing speed while training for an ultra, then you will lose your speed. Running some longer races also makes the long runs feel a lot shorter, and if you incorporate your long run into an ultra race, then you can buy yourself some friends to run with. Makes it easier.
Coach: Do you find that there are physical benefits you can identify from doing such a wide variety of training and racing tasks?
MK: I guess I kind of mentioned them above but the gist of it is that running a lot of different events has made me a better runner by identifying my weaknesses and building a lot of strength.
Coach: What is the toughest race you have ever done?
MK: Toughest, hmm. For me the bad races are always the toughest, like last year at the USATF XC Champs. Ended up 11th. That was a tough race. But the toughest physically and mentally would have to be Transrockies 2008. It's 6 days of running at a minimum altitude of 9000ft and a high point of 12,500ft. 115mi total with a big climb up over a mountain pass every day. Oh, and it's a team race. Two people per team, both people run the whole thing and you have to stay together. That was the physical part - the mental part of the race was that the second place team was shadowing us the whole week. Going into day 6 we were only 4 minutes in front. That's nothing in a 24 mile day with two big climbs in it. Somebody hits a rough patch and down goes 10 minutes, easy. So we were stressed out the whole week. It's nerve wracking and something I'd never experienced before. You're always racing someone for one day. Racing for 6 straight days was something totally new.
Coach: What are your goals for the next year or two?
MK: The immediate goal is to make the World XC Team again on Feb 5th. We'll see how that goes. Next up is the World Mountain Running Team qualifying in June along with some 10ks on the track in the spring. After that, the summer has some Mountain races, Transrockies again, and then the big goal for the year is the Olympic Marathon Trials in January. After that, who knows. I'll probably still just keep doing a little bit of everything.
Coach: If someone is a bit nervous to try a trail race or a different type of race than they might usually train for, what advice or encouragement can you give them?
MK: First off, trail races are fun. They have none of the pressure associated with a road race because time really shouldn't matter. An important part of trail running though is to do your homework on the course and make sure that you're not getting in over your head. Many can have a lot of elevation gain and someone that has done a half marathon on a road could find that doing a half marathon trail race can be much different. There are plenty of trail races that have novice courses that are non-technical and fairly flat. The great thing about them is that the next day your legs won't be nearly as sore as after a road race. You can recover so much faster after a trail run than a road run.
And in training, get some practice on a nearby trail. It may not be exactly the same as the race course but it will be similar and it will give you a feel for trails.
For more on Max, check out a podcast he made on trail running for Running Times! http://wpblogs.runningtimes.com/blogs/performancepodcasts/?p=143
Juan lives in Texas, where he has been working in the Houston area for the past four years as a composite engineer, repairing blades for windmills. Juan has two kids, and will have been married for 10 years in June. Born in Venezuela, Juan originally came to the United States 13 years ago, first to complete his bachelor’s degree, where he studied aircraft engineering, and then onto a research position in El Paso before moving to the Houston area.
Coach: How did you start running?
JB: I have been running for several years - 17 years on and off. The last three years, I said, “Ok, let’s make it more serious.” My main motivation was my dad. When I was a little kid, I saw him running, and said I want to run with him! The same thing is happening with my little four year old. My dad would let me win, and I enjoyed that, but when I was 16 or 17, I decided to start taking it a bit more seriously, and really started training with him….it was my time with him where I could ask questions and have a good conversation It was very meaningful to share that with him.
Now, the only time I had to run is 4 or 5 in the morning. I have been trying to keep it for fun, but now am getting a little more serious about the marathon. Now, it is more my personal time and I just disconnect from everything. So the key for me is to enjoy the activity, but not have it as something forced. Just for fun.
Coacy: Who is your running role model?
JB: My dad. Definitely. No doubt. He never had any serious health problems, so that is also another motivating factor to keep going as I hope to be the same way when I am his age.
Coach: What has been your most memorable running / racing experience?
JB: Definitely the New York Marathon in 1994, my first marathon. Now I have expectations for the second marathon, this Sunday [this interview took place prior to Sunday’s race, which he completed in a very even split 3:58]. After 16 years, I have to see how the age affects me! A couple weeks ago, I did the Sugarland Half Marathon and it went really well.
Coach: What have you enjoyed about working with Focus-N-Fly?
JB: It was a really nice experience, and the reason is that when I started training a while ago, I used a simple formula my dad gave me: do a third of the [race] distance a day, or double the distance in a week. When I started training with FNF, I noticed that the dynamic was different, with different paces. It makes it more fun as it was not always the same thing. It really was a different approach and really good!
Coach: What is one part of your racing routine you can’t do without (sleep, pre race meal, tie shoes certain way, other ritual)?
JB: for the long ones, normally, I get a bagel with peanut butter two hours before the race and get some sports drink to make sure I am well hydrated. I stretch to make sure I feel comfortable; for me the most important part is to feel relaxed. I like all the adrenaline you have right before the race.
Coach: What is your favorite place to go for a run?
JB: Really I enjoy whatever place I go to run. I pay little attention to the outside actually. I just concentrate on my run and don’t pay too much attention to the scenery. Although, back home, my dad has a special route and I did that during my training as we were home for Christmas. It was very hilly (it is really flat in Houston), and when I came back, my times really came down. I live in a subdivision and run mostly in the dark, so I can’t really see much. The route back home is 4 miles so you can even do it twice or whatever you need.
Coach: In the next year, what goals do you hope to accomplish?
JB: To be honest, I want to just keep running, and stay in good shape, and see if I get in the lottery for the [ING] New York City Marathon. But to be honest with you, I just want to keep going and stay healthy
Jodi grew up in Long Beach, California, and is married with two sons, 9 and 3. After attending Golden West College she has been working in medical billing for a heart monitoring company. In her free time, she runs and goes to nine year old’s soccer games.
Jodi is currently training with us in preparation for the Surf City USA Half Marathon on February 7.
Coach: How did you start running?
JD: I gained 65 lbs with first son, and a co-worker asked me to train for a 5K in 2006. I started walking with her at lunch and then running on a treadmill, a 5k every time. Once you start, then you see people doing a 10k, then a half, and then you find yourself saying hey, what’s that full! When I had my three year old, I came back and started with a half. I did the Huntington Beach [Surf City USA] half, then did Long Beach, then did Surf City full, then the San Francisco full! I wanted to finish the California Dreamin’ series [promotion offering a commemorative jacket for those who participate at Surf City, Long Beach and San Francisco]. Now my husband is like, “You’re wearing that jacket again!”
Coach: Who is your running role model?
JD: I have to say it is my mother-in-law. When I told her I was going to try for the 5K all those years ago, she was like, “ Oh, I run!” She has been running for years. Now, every year we do the 10K together at the Long Beach Turkey Trot. I don’t want to say how old she is, but she looks 20! So my goal every year is to try and beat her!
Coach: What has been your most memorable running / racing experience?
JD: It has to be the San Francisco Marathon. It wasn’t my best time, but so many times you would turn a corner and you had to go uphill again! I couldn’t believe it. It was really cool to run across the bridge, though. My nine-year old thought that would be really cool. I would love to do a sub 4 and thought I was going to pr on this course, but there was no way. Too hilly.
Coach: What have you enjoyed about working with Focus-N-Fly?
JD: I email questions to Kate and I love checking the forum to see what questions people are asking and how they get answers. At work, I have a couple people who ask me questions and I I have no idea. So I email Kate or ask it on the forum. I also like if you enter on your training and haven’t done exactly what you were supposed to, the color of the day changes, so you can kind of see where you were off. I wish I could see blue the whole month!
Coach: What is one part of your racing routine you can’t do without (sleep, pre race meal, tie shoes certain way, other ritual)?
JD: I always have a bowl of cereal for dinner the night before, cereal and an apple or a banana. I can’t eat the morning of or drink, I drink during, but I have to be completely empty when I start. I just get the worst stomachaches. When I wake up early in the morning and go running those are the best runs. Ed note: this interchange prompted a longer conversation about the benefits of pre and mid-race fueling, and Jodi energetically agreed to embrace some suggested ideas for ways to introduce fueling into her pre-race routine.
Coach: What is your favorite place to go for a run?
JD: It has to be this place by my work, Newport’s Back Bay. It is so hilly, and there are routes that are 3 miles or 7 miles. You don’t have any stoplights. It is asphalt, then it moves into San Joaquin hills which have dirt and trails.
Coach: In the next year, what goals do you hope to accomplish?
JD: I was in a car accident in august of 2009 with a fractured foot [among other serious injuries] and it was kind of like starting over for me, where 3 miles I was sweating. So, I would like to get back to where I was previously I feel like it is starting completely over again, So, I would just like to get back to where I was, maybe to do a sub 2 half marathon, but that is not anywhere near in my future. My son comes and runs with me for 2 miles, and I force my husband to come out with me. I would like to keep them involved and get into a good steady running routine again. I would also love to do a triathlon!
