How They Train!Katie Sherron - February 2015
Did you compete in high school cross country or track?
- I ran track all four years (300m hurdles and 4×400 relay) and cross country my last two years in Michigan.
Did you compete in college cross country or track?
- My freshman and sophomore year at a DIII school in Michigan I put a lot of effort into the 100m hurdles. I was not successful; turns out I’m short and white.
How many years have you been running?
- I stopped for almost a decade after college but have been running and competing regularly in Tallahassee since 2010.
Lifetime personal records
- 5K – 18:07
- 10K – 39:20
- Half Marathon – 1:23:15
- Marathon – 3:15
- 50K – 4:19
What running events do you train for or what are your training goals?
- I enjoy running 5Ks because you can hop in one every weekend. But the half marathon is my favorite distance.
Consider your training over the past 6 months to one year. How many miles a week do you typically run when not injured and consistently running?
What does your typical week of running look like?
- Monday: off or 4 easy; lift at Leach; walk Dixie 3 miles in the evening
- Tuesday: 3 warm up, 3 intervals at Maclay or FSU, 3 cool down
- Wednesday: 6 – 8 easy; lift; walk 3
- Thursday: 4 – 6 easy; lift
- Friday: 2 warm, 6 tempo (steady pace or cruise intervals with short rest), 2 cool; walk 3
- Saturday: 6 easy at the ARP or race!
- Sunday: 13 – 18 easy
When I’m in shape, easy pace is under 8:00 minute per mile. Intervals are under 6:00, and tempo is somewhere around 6:30.
How does your training vary over the course of a year?
- I have more time to run in the summer, but when I travel my mileage drops.
Do you take recovery or down time?
- I’ll take a few rest or easy days after a big race.
Do you peak for certain races?
- I try! This year I trained hard for Bostons (MA and GA). I love the competitive environment surrounding the Tallahassee Big Three: Springtime, Palace, Turkey Trot.
How much sleep do you usually get at night?
- We all shoot for 8 hrs, right?
What time of day do you normally run?
- Early morning
What injuries have hampered your training over the past year?
- A couple years ago my Achilles tendon flared when I upped volume and intensity at the same time.
What type of running shoes do you prefer?
- Asics Cumulus
Do you race in a different type of running shoe?
- Saucony A5 and Fastwitch
Do you use weight training?
- Upper body and core 3x per week.
Do you stretch?
- Just socially.
What are your favorite running routes?
- I love running on FSU’s campus, seeing the sunrise over the stadiums and pretending I’m a talented collegiate athlete. I run tempos on the St Marks trail. Since Zach and I live right across from the ARP, we run there a lot too.
What running resources do you like that would benefit someone else?
- Jack Daniels Running Formula
What examples can you give of specific training methods, and what were the results?
- I need interval work on the track to be my best at any distance. In the past, I’ve dropped speed work when I was marathon training (or just being lazy), which was a mistake. I’ve cut my mileage goals as well; I get slower if I run much over 60 per week. Finally, I walk my dog 9 – 15 miles per week which I think aids recovery.
What advice do you have for beginning or experienced runners to help them with their training?
- Be consistent. Not surprisingly, if you do the same thing over and over again, you’ll get better at it.