2016 U.S. Olympic Team Trials - Marathon by Matt McGowan The 2016 U.S. Olympic Team Marathon Trials will be held in Los Angeles, CA on February 13. The race will start near the Staples Center on the west side of downtown Los Angeles. Racers will go on one, 2.2-mile loop north of the start line into the heart of downtown, turn around, and run back toward the start line and start the first of four 6-mile loops that travel into south Los Angeles. The course will take runners through the campus of the University of Southern California and pass by Exposition Park and the LA Coliseum—where Joan Benoit Samuelson finished up her gold medal marathon at the 1984 Olympics. The race will finish where it started near Staples Center and the LA Convention Center. While the course has a lot of turns, mostly around the LA Coliseum, the course doesn’t have any significant hills. The Trials will award $600,000 in prize money. The races will determine the three men and three women who will represent the United States in the marathon at the 2016 Olympic Games in Rio de Janeiro, Brazil. Men’s qualifying Marathon “A” standard - 2:15:00; “B” standard - Marathon - 2:19:00, Half Marathon 1:05:00. Women’s qualifying Marathon “A” standard - 2:37:00; “B” standard Marathon - 2:45:00, Half Marathon - 1:15:00. As of December 30th, 184 men have qualified for the US Olympic Marathon Trials, 27 with the “A” marathon standard, 59 with the “B” marathon standard. while 98 qualified with their half marathon times. 226 women have qualified for the US Olympic Marathon Trials with 41 meeting the marathon “A” standard and 147 thru the “B” marathon standard while 38 qualified with their half marathon times.
TOP 15 US MEN
Meb Keflezighi.......... 2:08:37 Dathan Ritzenhein.. 2:09:45 Luke Puskedra . ....... 2:10:24 Jeffrey Eggleston...... 2:10:52 Ryan Vail .................. 2:10:57 Bobby Curtis ............ 2:11:20 Elkanah Kibet........... 2:11:31 Fernando Cabada.... 2:11:36 Nick Arciniaga . ....... 2:11:47 Matt Tegenkamp ..... 2:12:28 Matthew Llano......... 2:12:28 Josphat Boit .............. 2:12:52 Aaron Braun ............ 2:12:54 Shadrack Biwott...... 2:12:55 Jared Ward................. 2:12:56
TOP 15 US WOMEN
Shalane Flanagan.... 2:21:14 Desiree Linden . ....... 2:23:54 Amy Cragg . ............. 2:27:03 Deena Kastor............ 2:27:47 Serena Burla.............. 2:28:01 Laura Thweatt ......... 2:28:23 Annie Bersagel . ....... 2:28:29 Kellyn Taylor ........... 2:28:40 Lauren Kleppin ....... 2:28:48 Rebecca Wade........... 2:30:41 Sara Hall ................... 2:31:14 Adriana Nelson ....... 2:31:15 Clara Santucci .......... 2:31:39 Lindsay Scherf ......... 2:32:19 Melissa White........... 2:32:37 OHIO MEN “Dee” Salukombo....1:04:25* Tommy Kauffmann 1:04:34* Evan Gaynor............1:04:44* Tony Migliozzi . ....... 2:17:27 Chris Lemon............. 2:18:00 OHIO WOMEN Jessica Odorcic.........1:14:22* Nicole Camp............. 2:37:37 Christina Murphy.... 2:39:15 Elizabeth Herndon... 2:39:18 Samantha Bluske...... 2:41:13 Kelsi Nutter............... 2:41:28 Heidi Greenwood..... 2:42:08 Ellie Hess................... 2:42:48 Sara Polatas............... 2:43:41 Stephanie Telek......... 2:44:40 Becki Spellman......... 2:44:44 * half marathon Laura Kaulen, 39, of Hilliard ran a 2:42:12 at the 2014 Erie Marathon. The course was certified but wasn’t USATF sanctioned in 2014, thus she was denied her qualifying time.
days either rest day or easy recovery. My favorite training are 20x1km or 2minutes fast 1 minute slow fartlek! I What were your favorite races last year and why? “Last year I ran the Parkway Half Marathon on April 11 in 1:05:49, my PR then. Then the next day I ran in the St. Louis Half Marathon in 1:05:52. I think it was kind of cool to run almost the same time on those 2 days.” “Dee” Salukombo OHIO MEN MAKOROBONDO “DEE” SALUKOMBO, Makorobondo “Dee” Salukombo, 27, lives in Cleveland where he is president for the Kirotshe Foundation and athlete. Dee qualified with his 1:04:25 at the 2016 Jacksonville Half Marathon. Personal Records 1500 meter...................... 3:53 5km................................ 14:18 10km.............................. 30:02 Half marathon.......... 1:04:25 Marathon........................ 2:36 When and how did you first start running? “I started running in Kampala, Uganda while we lived there as refugees. While at school, the teachers will come with sticks and force every single person who can walk onto the streets of Kampala for a run as our PE class. At first, I tried to hide with the rest of the guys to get out of running, but with time, I started to enjoy it and started looking forward to it. How do you train and what is your favorite workout? “I have been incorporating some half and full marathon training. Mondays, Wednesdays and Fridays are more like long recovery days. Mondays and Wednesdays I double. Tuesdays and Thursdays are my speed/workout days. Saturdays my long runs. Sun-
Any advice for runners who want to improve their running? “Don’t give up. Find out what is best for body in terms of training and WORK. Put in the work. There is no shortcuts in running. Good things will come, but sometimes it takes years. So be patient too. Keep working and don’t give up.” What are your goals for the Olympic Marathon Trials? “RACE. Honestly I want to give the very best that I will have on that day. Then thank God for whatever happens!” TOMMY KAUFFMANN Tommy Kauffmann, 26, lives in Cincinnati where he is a middle school history teacher. Tommy qualified in 2015 running a 1:04:33 in the Indianapolis Monumental Half Marathon. Personal Records 1500 meters..................... 3:55 5km................................ 14:33 10km.............................. 30:12 Half marathon.......... 1:04:33 Marathon................... 2:28:28 When and how did you first start running? “In my neighborhood there was a youth track organization in the spring...kind of like the rec soccer that everyone played, but for track. We had practice one night a week and then meets on the weekend, and so I played around with a whole variety of events -- long jump, discuss, softball throw (be-
Tommy Kauffmann cause the shot put was too heavy for kids), 75m dash, etc. The longest we ever ran was 800m. I didn’t start seriously running distance until junior high, when my dad signed me up for the cross country team on the first day of school. I was better at running than any other sport, so I stuck with it.” How do you train and what is your favorite workout? “I mostly run alone; although I do try to meet up with a solid group for Sunday long runs. In terms of training, I have a coach who helps write training plans for me. It focuses a lot on Lydiard-style base conditioning, with a weekly long run, hill workout, and aerobic threshold run. Obviously as I approach goal races, my training becomes more specified as I get into race shape. My favorite workout is an hour-long threshold run at near-marathon pace. There’s a nice loop with rolling hills and open roads near where I live, so I like to go out there and just get
2016 U.S. Olympic Team Trials - Marathon, cont. into a groove clicking off the miles.” What were your favorite races last year and why? “My favorite races last year were the Indianapolis Monumental Half Marathon and the Minster Oktoberfest 10k. Indy Monumental was great because it’s where I qualified for the Trials and the race organizers made a concerted effort to put together a quality, competitive field. It had the feel of a professional race. As for Minster, this year was my second time doing it, and I just love the small town but competitive atmosphere. It reminds me of cross country.” Any advice for runners who want to improve their running? “There’s no substitute for consistency in training. Just getting out there 5, 6, 7 days a week, maybe doubling if you’re up to it, is the best way to ensure long-term success. Make it a habit so you’re not talking yourself out of training. It’s not sexy and it’s not always fun, but consistency is key. Find a routine or training program that works for you, and stick with it. Don’t give in to fads promising some secret missing ingredient, because there is no such thing. Improvements come most reliably with a longterm, consistently focused approach.” What are your goals for the Olympic Trials Marathon? “My main goal for the Trials isn’t too concrete or anything, but just to go out and run a strong, competitive race finishing the last 10k in a good rhythm. Sometimes I put too much pressure on myself by attaching expectations of a specific time, so at the Trials I just want to race confident and let time take care of itself.” EVAN GAYNOR Evan Gaynor, 27, lives in Perrysburg where he is a Program Technician with-
Evan Gaynor USDA Farm Service Agency. Evan qualified for the Trials at the 1016 Jacksonville Half Marathon with his 1:04:44. Personal Records 5km................................ 14:19 10k................................. 29:53 Half marathon.......... 1:04:44 Marathon................... 2:20:35 When and how did you first start running? “I first started running my freshman year of high school. I figured I’d try this “crosscountry” stuff as a resume builder. I didn’t even know what it was. I confess, I halfway thought it was where you literally ran across the country!” How do you train and what is your favorite workout? “I like to keep my training pretty simple. I am a big believer in high miles and solid, long tempo work mixed in with hard intervals. Before my recent half marathon personal best and Trials qualifier, the key workout was a 5x2 mile tempo effort. One of my favorite workouts of all time, though, is a 4x800 followed 2x400. So on the one hand I’m doing a workout of 10 miles, but on the other less than 3. It’s important to mix things up.”
What were your favorite races last year and why? “I had a few races that really stood out in 2015. The Around the Bay 30k in Hamilton, Ontario was a great experience. For one, it was my first international race. 30 kilometers of racing without a single mile marker was uncharted territory! Afterwards we got to check out Toronto a little as well. It is a really cool city, and I’d never been there before. Of course I always enjoy the Glass City Marathon. It has grown to become such a fine event in the past few years, and it’s right at home for me. I am also a big fan of the Indianapolis Monumental Marathon. I wasn’t in quite good enough shape for a sub-1:05 there this year, but staying on pace through 7 or 8 miles gave me the confidence that I could get there by January.” Any advice for runners who want to improve their running? “Stay consistent and don’t try to make too big of gains too soon. It’s important to build up gradually over time to avoid injury and burn-out. Also, most importantly, don’t over think things. There’s going to be ups and downs in training, but just keep at it and you’ll work through them.” What are your goals for the Olympic Marathon Trials? My ultimate goal for the Trials is to finish in the top thirty. I would love to run a significant PR as well. My current best is 2:20:35, which is a good time, but I ran it clear back in 2012. I think that my fitness has come a long way since then, and would like to be under 2:20.” TONY MIGILIOZZI Tony Migiliozzi, 25, lives in North Canton and works at the Massillon Second Sole Outlet. Tony qualified in 2015 running a 2:17:27 in the Chevron Houston Marathon.
What were your favorite races last year and why? “My favorite races in 2015 have been the Houston Marathon in January where I ran my marathon PR of 2:17:27. The race went really well for me when I thought I was in bad shape. Another favorite race was the Second Sole Made in America Half Marathon where I ran 1:09:20 in Jeans and a long sleeve flannel. Then in December I won the 50k World Championships in Doha, Qatar for the USA less than two months after placing 15th at the Chicago Marathon in 2:17:44.”
Tony Migliozzi Personal Record 5km................................ 14:33 10km.............................. 30:08 Half Marathon.......... 1:06:22 Marathon................... 2:17:27 When and how did you first start running? “I first started running my freshman year of track. I played football as a freshman and didn’t even know cross country was a sport. I was more of a sprinter, but got convinced to try the 800 and the mile and ended up running a 4:41 mile and decided to quit playing football and run cross country my sophomore year.” How do you train and what is your favorite workout? “I like to do a lot of miles. I’m very rarely under 100 miles a week. I’ve actually averaged over a 100 miles a week for the last 4 years now counting my time off. My favorite workout is a long tempo run that is usually at marathon pace. Usually averaging somewhere around 510-515 pace from 8-16 miles, depending where I’m at in my training.”
Any advice for runners who want to improve their running? “My advice to any runners wanting to excel at the sport is to just stay consistent. Never try to do too much at one time (or to little!). Consistency will improve confidence and you will also be able to build on your training better. Consistency is key!” What are your goals for the Olympic Marathon Trials? “My goals for the Olympic Trials is to be as competitive as possible. I’ve qualified three times now through the marathon for the trials and would like to finish in the top 20 if training goes well!”
CHRIS LEMON Chris Lemon, 26, lives in Springfield where he is a Spanish teacher and cross country and track coach at Kenton Ridge High School. Chris qualified running a 2:18:06 at the Chicago Marathon Personal Records 1500 meter...................... 3:56 5km................................ 14:21 10km.............................. 29:21 Half marathon.......... 1:05:37 Marathon................... 2:18:00 When and how did you first start running? “I started running in kindergarten through the wonderful, low-stress CYO
2016 U.S. Olympic Team Trials - Marathon, cont. ing plan a year or two ago, I drastically increased the mileage over the last year to where I am now peaking at 110mi per week. My favorite workout has always been mile repeats.”
Chris Lemon
(Photo courtesy of DAVE’S
PERFORMANCE FOOTGEAR)
cross country program at St. Aloysius Elementary and Junior High in Bowling Green, Ohio. My dad, Mike, was the coach there for a couple of decades, my mom Barb helped out, and all of my siblings (Paul, Matt, Elizabeth) got their start their as well. After quitting in fifth grade, I got bored and joined back up the next year and have been running ever since.” How do you train and what is your favorite workout? My twin brother, Matt (2:22), his wife Maura (2:46), and I have taken from one of the Hanson’s books to build a training plan with three stages: base building, short intervals, long intervals. We train together as much as possible. A typical two week cycle includes one hard long run (15-22mi), two interval workouts with intervals adding up to 8.5-10mi and two tempos (6-12mi). After making little gains in the 10km off of an overly cautious 55mi per week train-
What were your favorite races last year and why? “After a frustratingly close solo run at Glass City, (38 seconds off the standard in the half), the Chicago Marathon was the perfect set up to qualify. I loved having tons of people of similar ability around, and all the way through about 20mi or so there was a substantial pack working together. The last few miles were rough, and my official gun time was 2:18:06, so I was laughing at myself (eventually) for having come so close and missed the time by 6s. Luckily, I got in on appeal since I crossed the start line about 6s after the leaders did.” Any advice for runners who want to improve their running? “The little things are important, but they’re exactly that: secondary items. It’s important but not enough just to stretch appropriately, eat right, sleep right, follow a strength and conditioning plan, visualize, etc. Make sure that you are pushing yourself on your workout days and taking your recovery days at an appropriate pace (sometimes that means faster, other times slower). You have to listen to your body and take a few calculated risks in terms of increasing (or decreasing) mileage and, most importantly, teach your body to function under race-type situations through race simulations in training.” What are your goals for the Olympic Marathon Trials? “Happy goal: PR, finish 85th or better (that would be my best placing in a national race). Ultimate goal: 2:15, top 50.”
run for Glenn Andrews and my team is Cleveland Elite Development.” What were your favorite races last year and why? “I ran 2 USATF Championship races in 2015, the 15km in Jacksonville, FL in March and the 20km Championships in New Haven, CT on Labor Day. I enjoyed these races because I was competing against the best female runners in the United States and I’m glad that my training has allowed me to be able to do so.”
Jessica Odorcic OHIO WOMEN JESSICA ODORCIC Jessica Odorcic, 34, lives in Madison where she is a caterer and stay at home mom. Jesscia qualified with her 1:14:22 at the Akron Half Marathon in 2013 Personal Records 1500 meter...................... 4:38 5km................................ 16:14 10km.............................. 33:35 Half marathon.......... 1:14:22 Marathon................... 2:51:52 When and how did you first start running? “ I started running in 1996 at the urging of my stepdad. I started by doing a little 5k in Sandusky, Ohio called the Kardiac Kilometers 5k. I ran a 26:26 and was first in my age group because I was the only one in my age group...lol. I got a trophy as was really excited to win something!” How do you train and what is your favorite workout? “Most of the time I’m running 7 days a week. We do a track workout, tempo, and long run, and then the other days are just miles. I
Any advice for runners who want to improve their running? “My advice is to add a strength training. I started to strength train in May of 2015 and I love it! It has made my injury prone body so much stronger and better able to handle the high miles we have to put in to train for the marathon trials. Plus, it has toned my body in ways I never thought possible and for me, it is fun. Sometimes running becomes a little mundane and I need something different.” What are your goals for the Olympic Marathon Trials? “My goal is to run a marathon PR. I have only run one other marathon besides the Trials and that was in Toledo back in 2012. I will be happy to make it to the starting line uninjured and take a shot at a great PR and race with America’s finest female runners!” NICOLE CAMP Nicole Camp, 30, formerly of Sterling moved to Longmont, Colorado this year to train. Nicole qualified with her 2:37:37 at the 2013 Twin Cities Marathon. Personal Records 5km................................ 16:38 10km.............................. 33:55 Half marathon.......... 1:21.48 Marathon................... 2:37.27 When and how did you first start running? “I
Nicole Camp started running the summer going into my sophomore year of high school, when I decided not to play volleyball with all of my friends. Frankly, I hadn’t made the J.V. team my freshman year like the rest of my best friends and realized it wasn’t something I was going to be good at so the cross-country coach talked me into running that year. I remember going to the first race and getting beat handily by the previous year’s conference champ. After that I set my goal to beat her, and was able to at conference. We had a great rivalry that I’ll always cherish.” How do you train and what is your favorite workout? “Right now, a few years after that first year of running (just a few, haha), I’m averaging about 100 miles per week, and have trained under two fantastic coaches recently, Glenn Andrews in Ohio, and Brad Hudson, here in Colorado. While in Ohio, I averaged a little less, about 85-90 mile per week because I was working at Lincoln Electric
2016 U.S. Olympic Team Trials - Marathon, cont. full-time, and doing a track workout, a tempo, and a long run each week. Here, the schedule has been a little more demanding, being at altitude and higher mileage.” “My favorite workout is probably still one of the same that I’ve always had. 20 x 400 meters with short rest. I just like getting in the groove and putting myself on autopilot. Although, I’ve learned to like a few others, long runs up at Rollinsville, Colorado are absolutely beautiful, and tempo’s from the Polo Fields, in Chagrin Fall’s are challenging but so worth it.” What were your favorite races last year and why? One of the races that always seems to steal my heart is Grandma’s half marathon in Duluth, Minnesota. The town, the people, racers, course, Grandma’s Bar, everything about the weekend is a blast. Also, I ran a local 5K and snagged my first win in Colorado this past November, and brought home my winnings, a keg of Lefthand beer! Any advice for runners who want to improve their running? “A good friend gave me this advice a while back so I’ll just pass it right along. My advice would be to make a list of priorities, usually those consist of a coach you can trust, teammates within the range you are looking for, an environment you will enjoy living in, a job you are happy with, etc. Think hard, rank them in the order of importance, then follow your list when choosing your path. Obviously, not all of them you can absolutely control, and everyone’s list can be quite different, but having a coach and following his or her plan has been my way of trying to improve my running. What are your goals for the Olympic Marathon Trials? “ This race is really
coming up quickly on us! It’s hard to believe I moved to Colorado to train for the Trials and here we are less than 2 months away. Our team is headed to sea level to train for the final six weeks leading up to L.A. I cannot wait to get out of this cold, snowy Colorado weather. My goal is to run a personal best at L.A. If I do that, I’ll be extremely happy.”
workouts) or figuring out how to get to the next level (training partners, a coach, etc.) What are your goals for the Olympic Marathon Trials? “My buildup for the Trials will be a little different than I had initially planned. I am coming off an injury that took me out for September and October and I am still working through some injury issues. My main goal is to get 8 weeks of really quality training in, with Jim Jurcevich coaching me, and see where that puts me- I would love to PR, but would be happy to finish strong and enjoy the experience. This race will lead me into the Boston Marathon for which I’m expecting to be really well prepared.”
CHRISTINA MURPHY Christina Murphy, 35, lives in Grandview Heights where she is a chiropractor. Christina qualified in 2013 when she ran a 2:39:15 in the Columbus Marathon. Personal Records 5km................................ 16:52 10km.............................. 35:15 Half marathon.......... 1:16:29 Marathon................... 2:39:15 When and how did you first start running? “I started running for fun when I was 6 years old. This mostly consisted of laps around our yard and up and down my grandpa’s farm lane. Running has always been something I loved, I didn’t join in any organized groups until junior high where I discovered distance running!” How do you train and what is your favorite workout? “Typically I train anywhere from 60-90 miles per week depending on life and upcoming races. My favorite workout is generally a longer run with some speed or progression work built in. Currently I’m coming back from an injury and using an Alter G treadmill twice a week at Orthopedic One here in Columbus. The workouts I’m doing there have become favorites because I can perform speed workouts without any pain.” What were your favorite races last year and why? “My two favorite races of 2015 were probably the Pittsburgh Marathon and
Elizabeth Herndon Christina Murphy the Columbus 10K. Pittsburgh was a little bit of redemption for a tough marathon in LA 7 weeks earlier. I had my second daughter Winnie in July of 2014 and wanted to get in another quality marathon before the Trials in 2016 and Pittsburgh was a great experience. The Columbus 10K is also a favorite because its a great course, it’s a good race to bring my family to and it’s a homecoming of sorts with all of the Columbus Running Company team members and running group members.” Any advice for runners who want to improve their running? “I think the best advice is to not give up and to not be afraid to try a new approach. Runners can get really stuck in our heads and in our routines. Changes can be daunting but sometimes that’s the key to improvement. Make small goals and large goals and figure out how to begin to reach them. This may mean taking a different approach to avoid injury (adding in cross-training, mixing up
ELIZABETH HERNDON Elizabeth Herndon, 30, lives in Kent where she is an Assistant Professor of Geology. Beth qualified with her 2:39:18 at the 2014 Twin Cities Marathon. Personal Records 5km - 16:53 10km - 35:34 Half marathon - 1:15:40 Marathon - 2:39:18 When and how did you first start running? “My parents are both runners, so I grew up around the sport. I first started running in 6th grade when I joined my middle school cross-country team.” How do you train and what is your favorite workout? “I’ve been training with Cleveland Elite Development since moving to Ohio in 2014. I generally run between 70-95 mi/ week, including one track workout, one tempo run, and one long run per week. I don’t really have a favorite workout, but something like 4 x 2 mile is pretty solid.” What were your favorite races last year and why? “I love the Garry Bjorklund Half Marathon in Duluth.
It’s such a well organized race with the potential for really fast times. This year was really special because I PR’ed in the half, watched my husband finish with a new half PR, and then got to see my teammate Kelsi qualify for the Olympic Trials in the marathon. Locally, I really enjoyed the Akron Half Marathon. It was my first time running it but I could see why I’d heard such great things! The course was not easy, but it was fun.” Any advice for runners who want to improve their running? “Success comes from consistency and smart training. Anyone who wants to improve needs to think about their current running and what they think might be holding them back. Most simply, improving relies on putting in the work to be better, whether that’s running harder in workouts or building up more mileage. There are a number of great books (Daniel’s Running Formula is my personal favorite) and online coaches out there for those who are
2016 U.S. Olympic Team Trials - Marathon, cont. looking for a structured training plan, and training partners can provide great motivation for workouts.”
Olympic Marathon Trials are still a bit up in the air. I want to run sub 2:40 (ideally 2:38) but really it is going to be a great learning experience. I am still young and learning the art of marathoning and the atmosphere at the Trials is going to be very different from anything I have ever competed in. Learning from the experience is the primary goal so that I can be back in 4 and 8 years ready to give myself a legitimate shot at competing with some of the top women.”
What are your goals for the Olympic Marathon Trials? “I’m training to run a PR (sub-2:39) and intend to go out there, compete, and have the best race I can!” SAMANTHA BLUSKE Samantha Bluske, 24, lives in Toledo where she is the assistant cross country and track coach at the University of Toledo and fulltime graduate student. Samantha qualified with her 2:41:13 at the 2015 California International Marathon. Personal Records 1500 meter................. 4:24.55 5km........................... 16:19.18 10km......................... 34:16.40 Half marathon.......... 1:17.29 Marathon................... 2:41.13 When and how did you first start running? “My dad was in the military so when he would train for his PT tests, I remember running 2-3 miles with him on a small trail in town-I felt free and on top of the world. Then in middle school I realized that I was not good at volleyball and my only other option for a sport was cross country. Since I am a very competitive person, the thrill of beating other kids, especially boys, was an addictive feeling but I still wasn’t very dedicated to running until late in my high school career when I started to realize that I could continue running in college.” How do you train and what is your favorite workout? “I train in Toledo and typically run before going to work in the mornings. If I need an afternoon run as well, I will run with the UT XC team. I absolutely love long runs and 3x3 miles w/3 minute rest. The 3x3 mile workout has given me a lot of confidence over the past 8 months.”
Samantha Bluske
(Photo courtesy of DAVE’S
PERFORMANCE FOOTGEAR)
What were your favorite races last year and why? The California International Marathon was my favorite race this past year because it was where I finally hit my goal of running the Olympic Trials Qualifier. The experience as a whole was amazing- from the fans to the elite coordinators, the individuals involved with the race made it something I will never forget.” Any advice for runners who want to improve their running? “Consistency. Running isn’t necessarily easy but anyone can do it. Being consistent is what makes you better and having the patience to trust the process. Becoming a better runner doesn’t happen overnight so you have to be willing to look at the big picture.” What are your goals for the Olympic Marathon Trials? “My goals for the
KELSI NUTTER Kelsi Nutter, 26, lives in Cleveland where she is a first year Podiatry student. Kelsi qualified with her 2:41:25 at the 2015 Grandma’s Marathon. Personal Records 5km................................ 16:56 10km.............................. 34:33 Half marathon.......... 1:17:05 Marathon................... 2:41:25 When and how did you first start running? “I first started running in middle school because I wasn’t good at any other sport. I enjoyed the feeling of the certain type of pain that came with distance running. You have to be a special kind of crazy to see how hard you can push yourself and I learned at a young age that I enjoyed that feeling.” How do you train and what is your favorite workout? “Every week consists of a track workout, a tempo run and a long run. Every other day is for recovery. My team, Cleveland Elite Development, keeps a decent base year around (~70 miles/week) when we aren’t in specific training. Now that most of us are training for the Olympic Trials Marathon we are closer to 90 miles a week.” “It’s hard to chose a favorite workout because we very rarely do the same workout throughout a training cycle. I do love
Any advice for runners who want to improve their running? “Consistency is key. One good or bad workout doesn’t make you a better or worse athlete. For me, finding a coach and a team of people who were so much better than me helped me improve. You always think you’re “doing your best” and “trying your hardest” until you have a coach and a team that really know how to work.” What are your goals for the Olympic Marathon Trials? Run as fast as I can for 26.2 miles. Run 2:39:xx”
Kelsi Nutter myself a good 5-6 x mile track workout with 90 sec2 minute rest. We do them at about our current 5kM race pace. That’s a workout that’ll put some hair on your chest.” What were your favorite races last year and why? “2015 was a big year. Cleveland Elite Development had 3 new Olympic Trials qualifiers in the last 6 months. Because of that, I didn’t do much racing. It was a huge training year for Grandmas Marathon where I ran my 2:41:25 to get to the Trials. I had a hard time recovering from that and had to take an unexpected 2 month down period. With that being said, my favorite race was the Columbus Marathon and I didn’t even race! It was amazing to watch my teammates Ellie Hess and Becki Spellman work towards their dreams of punching their tickets to the Olympic Trials. They are some tough ladies.”
HEIDI GREENWOOD Heidi Greenwood, 32, lived in Cleveland Heights until her husband received a one year doctor fellowship in Sioux Falls, SD. Before moving she was a personal trainer. Heidi qualified with her 2:42:08 in the 2013 Columbus Marathon. Personal Records: 1500 meters..................... 4:24 5km................................ 17:18 10km.............................. 36:12 Half-marathon.......... 1:17:37 Marathon................... 2:42:08 When and how did you start running? “I first started running for our High School Track team (Roseau, MN) in 7th grade. I first started running mostly 400 and 800 meters and then in later high school I ran the mile a few times and the 2-mile once.” How do you train? “I feel I follow a pretty basic marathon training model. My typical training week usually consists of a long run, speed day, easy medium long run, and tempo/broken tempos or long intervals. My “day off” usually is a super easy 5-8 mile jog. I average anywhere from low 80’s-low 90’s for mileage.” What is your favorite workout? “I love doing anything on the track (how
2016 U.S. Olympic Team Trials - Marathon, cont. workout? “I pretty much do whatever Glenn tells me to do. Our team meets with Glenn at a local track on Tuesday evenings. We try to get a group together on Fridays for a tempo and we often meet on Sunday mornings to do our long run. It’s hard to pick a favorite workout because they all HURT! My favorite workout is anything I can do with the team. I hate to run alone!”
running? “Train cautiously consistent and listen to your body. I think the hardest part is learning what you as an individual can physically handle in terms of training volume and intensity and learn what you can handle mentally too!!! And how both really do change and improve over time when done correctly! I recommend working with a coach and/or having a training partner to help provide support and encouragement along the way. There will be ups and downs for sure, but ideally/hopefully the ups out shine the downs.”
Heidi Greenwood ironic I’m a marathon runner?), but specially 20x400 with 1 minute rest. The workout goes so fast! My other favorite long workout for marathon training is 12 miles (not “easy”, but not hard either---for me it is 6:50-7:05 pace) right into 10 x 800 meter at half marathon -10km pace with 1 minute easy recovery run followed by another 3-5 miles. I’m not even sure if this is a “real” workout because I just made it up about three years ago and have done it about 6-7 weeks out before my last three marathons. It is a great way to get anywhere from 20-24 miles in on your feet. I usually do the 800 repeats on a track to help me feel fast, to change of the scenery from the road, and to mentally feel refreshed.” What are my favorite races? “I really have enjoyed running the Akron Half-Marathons in 2012 and 2013 and the Fargo Half Marathons in 2014 and 2015. Both cities do a really great job of creating an exciting atmosphere for the runners.” Any advice for runners who want to improve their
What are your goals for the Olympic Marathon Trials? “My goal is to get to the startling line physically healthy and mentally eager. I want to free myself from expectations and to fully enjoy the 26.2 miles. I feel running is a personal journey and I want to feel that I’m doing this race for no one else, but me!!! Yes, I know my husband, family, and friends have supported me through the years and years of running, but at the end of the day it is just me, my thoughts, and my running shoes out there pounding the pavement every day. The Olympic Marathon Trials for me is a celebration.” ELLIE HESS Ellie Hess, 32, lives in Chesterland where she previously was a teacher and now is the mother of four children ages 2-8. Personal Records 1500 meter...................... 4:38 5km................................ 16:59 10km.............................. 35:11 Half marathon.......... 1:17:50 Marathon................... 2:42:48 When and how did you first start running? “I didn’t start competitively running until my sophomore year of college at John Carroll University. In high school (Mayfield HS) I played vol-
Ellie Hess leyball, basketball and softball. I wanted a break from sports when I got to college and ran to stay in shape. I had a friend on the cross country team who, after hearing about a road race I had completed, suggested I join the team. Cross Country was so hard that I opted not to run track! Then, my junior year, we got some amazing coaches – Mark McClure and Elmore Banton. They helped elevate my running to a new level and I became a more serious competitor. Right after college I got married. My husband and I had 4 children and I took a pretty big step back from running to focus on my family. I truly thought my days of being part of a team and running competitively were long over, but last summer (July 2014) I joined Cleveland Elite Development. Thanks to Glenn Andrews and my awesome teammates, I get to continue to enjoy this great sport!” How do you train and what is your favorite
What were your favorite races last year and why? “I love the team competitions. We raced at Cross Country Club Nationals in December 2014 and the Shamrock Shuffle in spring of 2015. Those races were a lot of fun! Of course, I have a sweet spot for the Columbus Marathon because it was my first and everything went pretty smoothly. The course was great and the crowd was so supportive.”
Sara Polatas
What are your goals for the Olympic Marathon Trials? “I’m struggling a bit to recover from Columbus, so I’m focused on making it to the starting line healthy and strong. I want to run a tough, smart race and hopefully nab a PR.”
When and how did you first start running? “ I originally became interested in running when I would visit my cousins, as their whole family runs, and I would often tag along. I started running track in 7th grade, and then joined the cross country team in 8th grade. I went to North Canton Hoover High School and then Malone University, so I always had a successful team to train with, and great coaches that believed in me fully and helped me improve immensely.”
SARA POLATAS Sara Polatas, 23, lives in North Canton where she is working on her Doctorate in Physical Therapy at Walsh University. She also works part time at the Canton’s Second Sole Specialty Running Store. Sara qualified with her 2:43:41 at the 2015 Columbus Marathon Personal Records 5km................................ 17:09 10km.............................. 35:20 Half marathon.......... 1:19:14 Marathon................... 2:43:41
How do you train and what is your favorite workout? “I typically train with fairly high mileage, focusing on long runs, and then a longer, quality workout per week that starts at either marathon or tempo pace, getting down to shorter repeats at interval pace by the end. My favorite workout would be something like 4 x 2 mile repeats at tempo pace with 2:00 rest, followed by a few 800 meters or mile repeats at a slightly faster pace. This is a fairly com-
Any advice for runners who want to improve their running? “Find a coach, great people to run with and make sure you are having fun and enjoying the process!”
2016 U.S. Olympic Team Trials - Marathon, cont. mon workout for me in my training block, that helps give me the confidence for the longer race distances, like the marathon. What were your favorite races last year and why? “The beginning of last year I was still running for Malone University, so my favorite races were on the track in the 10,000 meters. I raced the distance 3 times, and they were all memorable races in some way Mt. SAC out in California, I broke the school record, at conference I was the GLIAC champion, and I got to represent Malone for the last time at NCAA Division II Outdoor Track and Field Championships. I really had a breakout year in track that helped continue the momentum into me switching to racing on the roads this summer. My favorite race more recently, was my debut marathon in Columbus in October. We had a large group of us together through about 18 miles that had the same goal to hit the trials standard, and it made it fun and fairly painless (if you don’t take the last 2 miles into consideration) for me.” Any advice for runners who want to improve their running? “I would have to say to just keep believing in yourself and keep going no matter how bumpy the road ahead seems. Perseverance always seems to pay off in the long run.” What are your goals for the Olympic Marathon Trials? “I hope to PR, if training goes well these next few weeks, I believe I can run in the low 2:40s. Also, I just really want to enjoy the whole experience, I am lucky to have this opportunity and I know I can learn a lot from the very talented women I will be in the race.”
STEPHANIE TELEK Stephanie Telek, 22, is from Dayton and is a Veterinary student at University of California, Davis. Stephanie qualified with her 2:44:40 at the 2014 Indianapolis Marathon. Personal Records 5km................................ 19:52 10km -........................... 38:29 Half marathon.......... 1:23:09 Marathon................... 2:44:40 When and how did you first start running? “I started running my freshman year of college (Fall 2011) as a way of escaping from crowded dorm life. A spur of sibling rivalry lead me to jump straight to running marathons to prove that I could do anything that my older brother could do. After my first marathon in September 2012, I realized that I had a true passion for long distance running and kept going from there. Since then, I have run 11 marathons in 8 states, wearing a tutu each time :)” How do you train and what is your favorite workout? “One thing I love most about running is how simple the sport can be; a pair of shoes and the open road is all I need. When I started preparing for my first marathon, I researched different techniques and advice online and created my own simple training plan of running whatever I had time for during the week and then increasing my weekend “long run” until the taper 4 weeks before the race. I didn’t want to create too much structure because I have always wanted to keep running as a fun, personal activity, rather than thinking of it as a chore.” What were your favorite races last year and why? While most runners have a goal of running the Boston Marathon, mine was to run the Disney Marathon. After waiting for two years, the 2015 Disney race weekend
will help you to keep pushing yourself and prevent a training rut. Then every once in a while, go on a completely fun run, either with your family or for a great cause. Running for someone besides yourself and without the pressure of times can be a very rejuvenating experience, renewing your motivation for improvement.” BECKI SPELLMAN Becki Spellman, 32, lives in Hilliard and is a stay at home mom with 18 months old twins. Beckie qualified with her 2:44:44 at the 2015 Columbus Marathon. Personal Records 1500 meter...................... 4:31 5km................................ 16:46 10km.............................. 34:46 Half marathon.......... 1:16:05 Marathon................... 2:40:17 Stephanie Telek finally coincided with the end of my holiday break from school. During the registration process, I discovered the “Dopey Challenge,” which included running a 5k, 10k, half, and full marathon on the four consecutive days of the race weekend. Not wanting to back down from a challenge, I decided to run the Dopey and ended up having a blast doing it! After walking a total of 48 miles in the Disney Parks during the day and running a total of 48.6 miles in the early morning, the four-day trip turned out to be both my most exhausting and most memorable long-weekend vacation.” Any advice for runners who want to improve their running? “My advice for others to improve their running would be to never forget why you run. Whether it’s to get into shape, explore the outdoors, escape from the stresses of life, or in memory of a loved one, remembering the reason that you started running
When and how did you first start running? “I started running in middle school. My sister Liz is 10 months older than I am and she did track, so I followed suit. I thought because I was a 200 meter track girl I should beat everyone in the gym class mile 6:14 moved me from the 200 to the mile and 800. I found success and loved it!” How do you train and what is your favorite workout? “I run 80-90 miles a week these days (I used to run higher mileage but with twin toddlers at home this seems to be manageable and I have been staying more healthy). My favorite workout is anything fast. But I really like mile repeats. They are fast enough to really have to work, and long enough to be meaningful.” What were your favorite races last year and why? “Well I have to say the Columbus Marathon! It was an amazing experience. We had a group of 3 women, Ellie Hess, Sarah Polatas, and myself all going for sub 2:43, which at the time was the standard for the Olym-
Becki Spellman pic trials. We were together for nearly every step of 18 miles. It was a very empowering feeling to be running with a common goal and doing it with these ladies (as well as Brandon Bauer, and Ryan Spellman). The last 8 miles we split up as Ellie went on to run 2:42, Sara 2:43 and myself 2:44. We all ended up meeting the qualifier after USATF amended the standard to 2:45. Such a fun race.” Any advice for runners who want to improve their running? “Don’t be afraid to push yourself. Work hard on the hard days and run easy on the easy days. It is ok to be tired, it isn’t ok to be lazy.” What are your goals for the Olympic Marathon Trials? “Run the best race I am capable of on that day. I want to be under 2:43 and improve upon my race in Columbus. I want to run a smart race, and we will see where the chips fall!”