Resides in: Hellertown
Years running: I ran track in high school (I jumped – long, triple, high) and have been running informally ever since.
Bio: I’ve been living in the Lehigh Valley for 7 years, including 4 at Lehigh University. I’m an engineer full-time and a part-time Level 1 Coach at CrossFit Advanced in Easton.
What do you enjoy most about running?
I like that when I run I’m in the zone. Thoughts and concerns lift away, all that matters is my pace and the distance I am covering.
What are your favorite training foods?
I’m a big advocate of Loren Cordain / Joe Friel’s The Paleo Diet for Athletes and I stick to that: lean meats, healthy fats, lots of veggies. I don’t subscribe to the pre-race pasta dinner, I’m more of a steak, eggs and potatoes type (maybe some high-glycemic fruit too) and that seems to treat me pretty well!
Do you have any secret training techniques?
If it was a secret, I suppose I couldn’t tell you? My secret is that I’m not out on the road or on the treadmill logging high mileage every week. When I prepare for a race I’m running sprint intervals, 200m repeats, 400m repeats, mile hills, etc. I also understand the importance of strength training: squats, box jumps, pull-ups, push-ups, jump rope. High intensity strength training is the backbone of injury prevention.
The most important secret is REST! When I’m fatigued, sore, or missed out on some important sleep, I take the day off! It’s necessary for proper recovery.
Favorite race distance?
Anything 5k or less. I like to sprint, but I don’t mind distance so long as I have a goal or motivation.
Best piece of running advice you’ve ever received?
To stop heel striking! It’s terribly inefficient, and you have the ability to change it. I now strike with my midfoot and fall forward, rather than pull forward. I now use my legs and energy more efficiently, spending less time in contact with the ground.
What is your favorite running mantra?
When I’m pushing myself I will tell myself: it’s only __ more miles, or keep it up you only have __ more minutes left. Push through the struggle, there are a lot of people who have done this before you, and a lot of people who go through much worse.
Most embarrassing race moment?
Realizing I needed to re-knot my laces maybe 30 seconds before the gun one time. Luckily I finished and no one ran over me!
Doctor Nicholas Romanov for his work on the pose running technique, and Brian Mackenzie for being a pioneer of the CrossFit Endurance model. Because of the work of these two men, I run significantly more efficiently (by reducing heel-strike) and I train shorter distances and still great results.
Current running goals?
I would love a sub-20 5k. I think it’s attainable, and I need to find the right race to give it a go.
Best race experience?
Running a 5k alongside my father. It was one of his last runs before a few age-related injuries prevented him from competition.
What gets you excited about running?
Competition! Not against others, but against myself. Every time I run is a chance to set a new PR, a quantifiable benchmark against which to compare future performance and measure fitness.
Do you have a favorite race?
The Manchester Road Race in Connecticut has a lot of history to it. It’s ran every Thanksgiving Day, with 10,000 people crowded into the streets. It’s absolutely insane watching the heat rise off the runners in the street. I went into it with the mindset of having a good time, not setting a PR. It was fun and frustrating trying to dodge other runners!