mel lawrence

Bend, OR

haute volée Since: 2013

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born 08/29/1989
hometown reno, nevada




What is your favorite quote that guides, inspires, or embodies your training/racing/life?
Never give up on something you really want. It’s difficult to wait, but more difficult to regret.

Favorite post-race meal? 
If I am lucky enough to be able to stomach anything, something on the savory side: a sandwich or pizza.
What is your must-have piece of running gear?
Does gum count??

Do you have a training philosophy?
Don’t think, just do. Coach Metcalf has said this quite a bit and I think it really hits the nail on the head. I think we tend to over complicate things when we think too much about them. Instead, just trust the process and do it.

What is your favorite place to run?
In Reno, the ditch trail. In Seattle, Watershed.
Why do you run?
Because it is something that I truly enjoy, and I want to see where my potential with it can take me. I continue to run through all the ups and downs that I’ve had through running because I’ve seen glimpses of that potential. 
What is your favorite workout?
No certain set of repeats comes to mind, but a few years ago I did a 5k workout with some teammates. It was 3x4x400m. We did the 400’s at 5k race pace, but one 400 in each set would be at mile race pace. After each 400 we would take 100m jog recovery and after each set, took 400m jog recovery. (so everything was continuous running). It was a really hard workout, but it felt really good to do it, and it was a really good test of fitness.

What is your favorite activity, when not running?
Skiing and *nerd alert* if I have a good book, I really like to read. 

Complete the sentence: If I was stranded in a hotel room with one movie and one book they would be…
Harry Potter for both.

mel's personal bests

800m 2:05.89
1500m 4:11.34
3k Indoors 9:03.22
3k steeple 9:34.94
5k 15:40.18
13.1 1:18:55

racing highlights

2017 - USATF Championships -Steeple - 5th
2016 - Olympic Trials 3k Steeple Final - 8th
2016 - Oregon Twilight 1500m - 4th (4:17.19 - PR)
2016 - Husky Classic Indoor 3k - 4th (9:03.22 - PR)
2009 - NCAA DI Championships - Steeplechase - 3rd 
2008 - PAC 10 Cross Country - 3rd 
2008 - NCAA Cross Country Team Championship - 1st place team 

photo credit: Michael Lahner