Laura and Colfax have a special relationship. If you are on Instagram @runswithcolfax is sure to brighten your day, especially if you’re lucky enough to catch a photo with Colfax staring at the camera!
Laura is a Mom, Veteran, Dietitian, Triathlete, Runner and many more. So you might wonder how she gets it all done in a mere 24-hours? We asked, she replied “It’s habit, beginning with planning and prep the night before”.
Below is an extended Q&A with this super woman.
How or why did you start running? How did you find Runcoach?
- I originally started running in high school, 24 years ago (eek!). I didn’t make the cut for my school’s soccer and softball teams, so I thought I’d give cross country a try, and then also ran track and field. I took a break from running competitively during college, and then decided to see if I could still run a 5K when my now-husband (fiancé then) was deployed to Iraq in 2004-2005. It turned out I could, and I’ve basically been running regularly ever since.
- I honestly don’t remember how I first stumbled across Runcoach! I think I saw it mentioned on someone’s blog or Instagram feed a couple years ago and checked it out. After years of using free training plans I found online or wrote up myself, I knew I needed something a little more individualized to not only push myself a little harder but also be appropriate for my personal fitness level and goals.
What motivates you to get out the door each morning?
- These days, it’s habit more than motivation. It’s just what I do, and I know the rest of the day I’ll feel a lot more relaxed and productive if I run (or work out) first thing. Also, Colfax pops up ready to go as soon as my feet hit the floor, and his excitement certainly helps.
How did runs with Colfax become a regular thing?
- It was initially my husband’s plan for us to get a dog that could run with me, since I run early in the morning by myself. We have another dog but she’s never been interested in long slow distance! Sprinting is more her style. He did a lot of research into the breed that would be the best fit for our family, lifestyle, and ability to run long distances, and decided on a Brittany. We got Colfax when he was 4 months old and started him out with walks. After he turned one, I started adding short running intervals – a quarter mile at a time to start, and then gradually built it up from there. At the time, I didn’t think he’d run EVERY run with me, but when I saw how much he enjoyed it, it soon became a regular thing.
**Important note: Colfax is a champion racer. Check out his first-place medal from Palmetto Running Company. Congratulations to Laura on placing first in her age group as well. A truly DYNAMIC DUO!
What do you enjoy most about your wellness routine currently?
- It’s MY time. The rest of my day is often dependent on the priorities of others – at work and at home as a wife and mother of 2 young boys – so the time I spend running and working out is often the only time that’s completely within my control. I have always loved to be active (I’ve been an athlete since age 5), so spending my free time moving in ways that make me feel good physically and mentally is a high priority.
What are some of your personal wins?
- I’m most proud of the times I tried something I’d previously never thought possible, like triathlons, marathons, reaching new training mileage/intensity milestones, remaining active through two pregnancies, and clawing my way back to even higher levels of fitness postpartum and now as I get older. I’ve never ceased to be amazed at what my body can do when my mind gets out of the way.
What are your future goals?
- The half marathon has broken my heart the last 4 times I’ve run it, all due to situations out of my control. But I’m not giving up! Someday I hope to break my PR of 1:51 (set 8 years ago). I’m also looking forward to eventually running another marathon and breaking 4 hours, but in the meantime, I’m having fun focusing on what I’ve recently decided are my stronger distances – 5K and 10K – and hoping to continue setting PRs in those distances.
Laura and Colfax, we are rooting for you both to reach new levels of fitness, personal bests, and enjoy every second of your journey!
Photo cred: Laura from @runswithcolfax
When should I change my running shoes?
This is one of the most common questions among runners of all levels. The condition and life within your shoes have a huge impact on your body, and quality of your training sessions.
Below is an exchange between Coach Hiruni and Runcoach Athlete and avid endurance runner Andrei Marinus.
Andrei: I run over 200k per month, and a good pair of shoes (even on sale is easily over 100USD). So here’s the million-dollar question… When do I have to change them again?
Coach Hiruni: Excellent question. Most folks who take running seriously search for an answer to this question. There are general guidelines some shoe manufacturers have (400-600km or 250 – 400 miles) for wear and tear, but not everyone wears shoes the same way.
Andrei: Yes, I noticed very few of them mention a higher mileage. It could be the shoe company tries to sell as much as they can. But I also understand the reasoning - after a certain mileage, the shoe loses its advertised features, and stop protecting the runner.
Coach Hiruni: As a coach I am also reluctant to recommend running high mileage in one shoe, because I have the best interest of my runners at heart. I want you and my other runners to be protected when you leave your door for a run, and continue to stack up days, weeks, months of consistent training. There are aspects on your shoe and within your legs you can use as a guide to know it is time to upgrade your footwear.
Andrei: So it seems, the best judge should be the runner? I should listen to my body. Once I start to receive signs of pain or discomfort or simply just not the same bounce as before, it is a signal. Though pain is universal, everyone experiences it differently. For me it is usually a bit of tightness in the ligaments around the ankle. I have ignored this in the past, telling myself that some Kenyan runners are doing marathons on bare feet, so if I keep running in worn out shoes, I would still be protected. How I wished I didn’t do that … I ended up at an orthopedist who promptly put me offline for two months. Imagine how I felt going from over 200km to zero … Let’s just say I had learned my lesson, and ever since I am really listening to my body.
Coach Hiruni: Agreed. Some of the best lessons are learned the hard way. Most people can also tell by simply looking at the bottom of the sole of the shoe. The tread (just like a tire) should look fresh. If you notice pieces missing, or the shoe just looks “old and tired” that’s a red flag! For some people this can happen as early as 200km into wearing a shoe.
Andrei: Right on that point. Look at the sole of the shoes that I ran in when I got my marathon PB and my first ultra-marathon. They will be always close to my heart, but I know they have to go. There is almost nothing left at the back the shoe, right where I land.
I am running in zero drops, you can imagine with no sole left at the heel, I kind of converted them into negative drops…
What would happen if you ran the same pace over the same distance every day you went out to run? Many people do it, and you may have even been that person yourself at one time.
You may have also wondered why your Runcoach plan has workouts at various paces and distances on your way to your goal race. We wanted to take a few moments to explain a few objectives to changing pace within workouts and/or running intervals.
Written by Runcoach Marketing Expert Kristin Martin.
You wanna know how my race schedule was in 2020? Nada. Zip. Zero.
I originally planned on Fall 2020 "post-baby 70.3 vacation in Mexico" and perhaps even chase a PR half marathon. But like many of you, the conditions – cancellations, pool closures, personal COVID protocols, etc – led me to decide in June that I wouldn’t be able to formally in-person race till 2021. So, did I do a virtual half marathon to prove myself? ...I’d like to say that I did (I wish I had!) but with the poor air quality in Denver last fall and some lingering calf issues, I bailed on that too.
2021 is a new year, and with the continued slow start to events (or the deferment of many races), it’s easy to keep the calendar free of racing commitments till later this year. However, by following the simple steps below, you, like me, can stop with the excuses and be successful at a virtual race this Spring.
PUT IT ON THE CALENDAR (and commit!) - Looking back, this was probably my number one mistake. When I decided to not participate in the triathlon, I mentally changed my goal to general fitness and cleared my calendar of running obligations. My running became more haphazard. While it's fun to run when the spirit moved me, my runs weren’t focused or structured in a way that built up to feeling comfortable in completing a race of that distance. By putting it a goal on the calendar and telling your partner, friend, or Coach, you increase your commitment to your race goal. This doesn’t mean that if you wake up and it’s a downpour or an extreme heatwave you can’t tweak your race date, but it helps to make sure you stay accountable and schedule or reschedule it for the best date.
PICK A (safe) COURSE YOU LOVE - We can all picture races we love for their scenery, elevation profile (up or down!), or running surface. You have the power to plot out the course that fits you best. You can also stock your course with your favorite fueling gels or drinks. Will you run along a nearby stream? Around that favorite park in a loop? The possibilities are endless to construct your new favorite race map.
Safety tip: Check out your race course or train on it to know how crowded it will be (wear your mask) and make sure to follow appropriate traffic signals and other signage. Give your map to your family or friends so they know where you’ll be -- and can even cheer for you!
TALK TO YOUR COACH - Even your trusted is experiencing the same adversities as you. Having to work thrrough similiar things mean first hand experience and great tips on how to adjust an outlook when you might not be feeling it or your schedule if your plans change. Maybe you want to switch to a 5K instead of a 10K, or you want to run/walk your first half. Take advantage of the flexibility that virtual racing offers with the expertise of coaches who can get you there safely.
HAVE FUN - Ultimately, we run and participate in races to enjoy ourselves and a virtual experience is no different. I’m never the first one to cross the official finish line, but you better believe that I’ll be the first one to cross the streamer finish line held up by my husband and toddlers! Many years from now, we’ll look back at this pandemic time and "have all the feels" when it comes to thinking about quarantining, zoom meetings, and virtual learning. Let's make sure to have a bright spot when we think about our virtual race career.
What To Do When Your Goal Race Gets Delayed?
Don’t Give Up.
As the global pandemic nears year one, the mass participation road racing scene is still far from normal. The optimist in you hoped 2021 would finally be the year in which live road race returned to its full glory. Still, races are getting postponed (with valid reason) to the second half of the year. How long should you hold out hope? What to do with extra time?
First and foremost, absolutely hold on to that optimism! Your favorite road race, standing among strangers, butterflies in your stomach, and the minty muscle cream scent in the air will return. But I empathize with you, as my own race opportunities dwindle away each month. You’re allowed to feel disappointed. Allow yourself the time to go through the stages of coping using the techniques below.
1) Work On Weaknesses
Life is all about perspective. In any circumstance, the way you frame it allows you to move forward. I encourage you to see the delay as extra time to prepare (different from extra time to wait to start).
We all have areas of opportunities to develop and refine. Whether it’s physical (shin splints, weak glutes, runner’s knee, tendonitis), a target weight-loss goal, or mental (anxiety, mental strength to dig deep when it feels hard) the additional months can be invaluable to prepare your body and mind to have an exceptional race when it’s “go time”.
2) Scale Back
A common topic I discuss with my athletes is over-training. It’s the quickest way to kill your joy for running. If your goal race is a half marathon or longer, and the race is postponed, there is no additional benefit to keep loading up on miles. Instead, shift your focus to maintain fitness and find smaller goals to excite you.
3) Setup Time Trials
If this is a new word for you, think of a “Time Trial” as a practice race. Having a goal that you can chase on your own terms can be a big win (especially given the uncertainty in today’s world). Time trials can help to gauge your fitness, practice pace, try out race tactics, go through race day logistics like type of breakfast, and hone in on the mental side of racing.
Runcoach athlete Jeff is in a similar situation to many BQ athletes. He was hopeful Boston 2021 would go on in April. Most of his preparation in 2020 was done with hope of running a memorable 26.2 miles from Hopkinton to Boston. With the recent news of Boston getting pushed back to the Fall, he’s once again reassessing his training.
Jeff wrote, “I want to chase a half marathon PR, even at altitude I think my old PR is vulnerable”. That’s all a coach needs to hear, a spark of motivation. We decided on a half marathon time trial about a month out from the initial discussion, with training specifically focused on crushing his current personal best.
4) Explore Off-Road
Without a tight timeline to get ready for “race day” you have a free pass to run on trails, grass, packed snow (stay upright though!). Simply do something different to shake up your usual routes.
Doing so will not only help you see some different scenery, but it will challenge your body to activate muscle groups you don’t normally use while running on a flat road.
In short, when things change... don’t quit. Instead adapt and move forward with your running shoes ON!
Major milestone:
This was my first Marathon in 20 yrs! The last Marine Corps Marathon was about 21 yrs ago when I was pregnant with my youngest who is now 20. I ran with a running club and all we did was run. I remember in the training we ran up to 24 miles and being so sore after each long run! After kids, I ran 3-5 times a week, but rarely more than 3 miles.
What is the secret to your success?
This time I followed Runcoach almost to the letter including the cross training and core. I only ran 17 or 18 miles before the race went virtual. I was worried and emailed coach Tom because I was concerned it wasn't enough running. He said it was, and I ran the virtual MCM with a local run group.
What is the biggest obstacle to reaching your goals and how do you get over it?
Since the man who plotted the course was an ultramarathoner, his course had all kinds of hills -- It was harder than the actual MCM course would have been. I was a little scared. Once I hit 18 and could still run, I relaxed a little.. then 20, then 24. It was in the 50s in Maryland, windy and pouring rain all day. I finished in a little over 6 hrs. I didn't think I would have taken that long but those hills were tough. I was prepared to be sore the next couple days. To my surprise, I was not! The training really helped and now my next goal is to run an ultramarathon in March 2021.
What’s the most rewarding part of training?
The accomplishments! Doing things, like push ups or planks, that I could never do before. I am a respiratory therapist and this pandemic has been very stressful on all of us healthcare providers. Spending time improving my physical health has helped my mental and spiritual health too.
What advice would you give to other members of the Runcoach community?
For those training, follow the program. It helps! And if you have questions the coaches do actually answer in a timely manner and have great advice. I have always had knee pain after running. I learned it was the way I run. I watched a video, changed how I run, and voila... why didn't someone tell me that years ago?
Anything else you would like to share?
I'm using Runcoach to train for the ultra!
As a runner, chances are at some point or another you’ve experienced pain in your hamstrings, knees, or lower back that just won’t seem to let up no matter how much you stretch.
Interestingly enough, this pain may actually be stemming from inactive glute muscles (also known as the ol’ butt).
Luckily, performing a few simple activation exercises pre-run can stop this pain in its tracks, allowing you to run powerful, strong, and injury free.
“So why aren’t my glutes firing?” you may ask.
The most commong reason is that most people sit for long periods of time. The glute muscles tend to stop firing due to a lack of oxygen and tightened hip flexors. This, in return, puts more strain on the lower back, hamstrings, and knees, that imbalanced and stiff feeling when you head out for a run.
Add these simple exercises to your warm up routine and get those glutes firing.
Turn up the intensity of these exercises by adding a resistance band. Aim for 2 sets of 10 reps on each leg.
>> Glute activation video via Single Leg Squat <<
Exercises:
1. Clam shells 
Lay on your side, with your knees bent at 90 degrees. Keep your feet and ankles together and raise your top knee. Make sure not to raise the knee too high-you should feel a slight tug in the glute area
2. Single Leg Bridge
Keep your one knee bent, and straighten the other legs. Slowly move your leg up and down. Make sure you aren’t feeling this in your hamstring, you want the glutes to be doing all the work.
3. Prone Leg Lifts
Lying flat on your stomach, focus on raising first one leg at a time. If the knee bends you are using too much hamstring.
4. Fire Hydrants
Place your hands underneath your shoulders and your knees underneath your hips. Flex your feet and keep both your feet flexed even as you raise one leg.
Then raise one leg out to the side, keeping the knee bent to 90 degrees. Lift it as high as you can while keeping your arms straight. Try to not let the foot get higher than the knee or the knee get higher than the foot. Really squeeze the butt cheek as you lift.
Hold for a second or two at the top. Lower down and then repeat. Complete all reps on one side before switching.
Part 3: Running Through the Pandemic – Alternatives to Running
For the third installation of Running Through the Pandemic, I want to share what I’ve done through the pandemic as alternatives to running.
As we move into our 4th quarter of battling Covid-19, many of us find ourselves in need of alternatives to running.
In my last two posts, I shared How I Dealt with Bar Air Quality during the fires in the Northwestern part of the U.S. and my Recovery from Injury #2 after my knee surgery in July.
For this next edition, I want to discuss some other hobbies I’ve picked up through these uncertain times. I realize that many of us our back in social restrictions as the virus conditions to disrupt our normal lives and adversely affect so many people. Additionally, many will now enter the most restrictive winter season without access to gyms and normal workout locations. So here’s what I’ve done (potentially not all positive) in lieu of physical activity.
In April, I started fishing more at Coyote Pt. a City Park in San Mateo. The serenity of the water and the surroundings have always been good for my soul. Still it is the randomness of the potential and unexpected timing of the reward that drives me the most. This past spring the San Francisco Bay had one of the best California Halibut runs ever. My fishing partner/daughter, Riley and I were able to catch this 24” beauty which rendered some wonderful ceviche’ (email me for the recipe’;-).
I also went back to my youth and taught my older daughter, Olivia how to play my favorite childhood game = Battleship. As is often the case my 3-0 perfect record soon evaporated an the pupil has now overtaken the teacher. She leads the series 8-4.
I also started an online game of Hearts with my mother in western Pennsylvania and my in-laws here in the area. That has given us time to connect and of course compete during the restrictions. An online Zoom Christmas Scavenger Hunt with my niece, Elise in Philadelphia was a success (at least in my mind) and Zoom connections have been meaningful throughout.
Additionally, I started to play in an online poker game with friends and friends of friends from the East Coast. This was quite the lesson as I’ve always considered myself a good poker player until I met these guys. Now I feel like I’ve taken a Master Class in Texas Hold ‘Em and gained what I believe are meaningful insights into playing the hand you’ve been dealt and using the information at your disposal to make good decisions. Not sure I can entirely recommend this but I wanted to share nonetheless.
While I’ve tried meditation throughout the pandemic, the most impactful solace this year was my work with a life coach. She provides insightful perspective and is an invaluable sounding board as I continue to navigate these choppy waters.
Lastly, I’ve enjoyed nights with my wife. We set use Netflix & Amazon as our before bed hobby and have enjoyed The Boys (not my wife’s favorite), The Social Dillemma (a must see for all of us that look at our phones too often), and especially Schitt’s Creek based on a family that found themselves in crisis long before the pandemic.
That’s pretty rosy picture I’ve painted, but the truth of this journey is somewhere in between. I’ve been moody, anxious and nearly unbearable when not exercising. I’m sure if you asked my family and those closest to me they would tell a different story of how I’ve been throughout the year, but I keep trying and encourage you all to do the same. I have also stopped taking calls on my way home from work – it is a terrible habit and I’m happy to be rid of it.
If you’ve gotten this far – thank for reading. I’d love to hear about your alternatives to running and physical activity through the pandemic.
Coach Tom’s Top-3 List for Alternatives to Running Through the Pandemic
