How They Train!

Renee Cox - March 2014


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Did you compete in high school cross country or track?

  • I was on the track team my freshman year at Leon High school for exactly 3 weeks.  I went to my first meet, a relay, and did so badly I never went back.  That’s probably one of my biggest regrets in life. 

Did you compete in college cross country or track?

  • I wish I had but I actually didn’t start running any distance longer than a mile until I was almost 23.

How many years have you been running?

  • About three and a half years. 

Lifetime personal records

  • Tallahassee Half Marathon 2011: 1:38:35; 10k: Turkey Trot 2013: 41:40; 5k: Fight for Air 2013: 19:36

What running events do you train for or what are your training goals?

  • This past year I mainly ran shorter distances such as 5ks and 10ks.  I’m planning to increase my mileage this year and start training for longer races such as 15ks and half marathons.  Also, I want to run a full marathon sometime in the next year or two but am not in any rush for that quite yet!  I would like to get a coach who can give me direction and pointers to better my performance so if any members who are coaches are interested feel free to contact me! 

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?

  • I probably run about 20 to 25 miles a week, but plan to up my mileage this year.

What does your typical week of running look like?

  • Monday: I love to run up the stadiums at Doak Campbell! It’s my favorite workout and is great for building muscle in your legs as well as a great cardio burst!
  • Tuesday:  Les Mills Body Pump class at Kinetix gym.  It’s a weight training class that works every major muscle group in the body and you pick your own weights; everyone works at their own level.  I absolutely love it! I also take Body Attack, a sports inspired cardio class that Kinetix offers.  It’s a great way to cross train!   
  • Wednesday: 5-7 miles usually when I get off work or I’ll go to my gym to get a workout with both weights and cardio.
  • Thursday: 10-12 miles on varying courses around town.  I like to incorporate hilly courses into my running for a tougher workout!
  • Friday: Rest
  • Saturday:   Either a 5k or 10k race around town
  • Sunday: 3-5 miles at a 5k pace

How does your training vary over the course of a year?

  • I haven’t really been consistently training for a full year yet so I can’t really answer this question yet.  

Do you take recovery or down time?

  • I take a few rest days during the week but if I go more than 3 days without running, trust me…you don’t want to be around me!  

Do you peak for certain races?

  • I plan to train extra diligently for Springtime and some of the other bigger races this year.  Hopefully I can find a coach who can help me do this in the most efficient way!  

How much sleep do you usually get at night?

  • Anywhere from 6 to 8 hours on average

What time of day do you normally run?

  • I absolutely love running at night and always seem to get the best runs after dusk.  I wish there were more races at night!

What injuries have hampered your training over the past year? 

  • I had a c-section May 2012 and wasn’t allowed to run for 6 weeks…talk about going crazy!  I was able to exercise throughout my entire pregnancy, but couldn’t run much during the latter part of my third trimester.  

Do you take any dietary or medical supplements?

  • I try to take a multivitamin and probiotics in the morning but that’s about it

What type of running shoes do you prefer?

  • Asics are really the only type of shoe I’ve ever trained in and they work for me!

Do you race in a different type of running shoe?

  • I bought some track flats and have worn them for a few road races but only wear them for 5ks on pavement  

Do you use weight training?

  • Yes, about 2-3 times a week for all major muscle groups. I like to consider myself a push-up master!  

Do you stretch? 

  • Honestly…not enough. I usually try to stretch some after running–mostly glutes, quads, calves and hamstrings.

What are your favorite running routes?

  • I like running the High and Ocala loop off Tennessee Street and also some of the roads around Leon High School.  I want to incorporate some more off road running routes like the Miccosukee Greenway soon.

What running resources do you like that would benefit someone else?

  • I just got a Garmin watch for Christmas, but have yet to set it up and actually use it!  Many runners say they can’t run without it so I’m excited to see if it helps!

What examples can you give of specific training methods, and what were the results?

  • Hill repeats and intervals seem to provide some of the best results for me.

What advice do you have for beginning or experienced runners to help them with their training?

  • Remember that starting a running routine is the hardest part! Just get out there and do it even if you absolutely hate the idea of running! It’s not always going to be easy and it’s not always going to feel great, but the feeling of a good run is the best in the world and makes all the pain worth it–I promise!