A huge Oiselle welcome to our newest Haute Volée, Kendra Chambers! Kendra, an 800m specialist, grew up in El Paso, has most recently been training in San Antonio, and is relocating to Philadelphia to a new training group this fall. We love that Kendra has big dreams and a big heart. Get to know Kendra, and get ready to cheer for her on and off the track!

Photo: Lex Ray Visuals

JESS: YOU’RE SUPER CLOSE TO YOUR MOM! IS SHE YOUR #1 SUPPORT SYSTEM? YOUR PARTNER IN CRUSHING IT?

KENDRA: She’s my mom and best friend! Which doesn’t happen often. I pretty much talk to her every day. She knows everything that’s going on in my life. She’s so supportive, like most parents are. But my mom never draws the line. She so supportive in helping me turn my professional running career dream into a reality. She’s at all the big events, she’s pretty much been to every USA Championship. It’s just really nice having someone like that in your corner.

JB: WHO DO YOU ADMIRE?

KC: I would definitely say Sanya Richards-Ross. I went to University of Texas and it’s just crazy the amount of ways that she has impacted my life! She was actually one of my supporters for the “Miss Black UT Pageant” (which I won!) in 2013. She and Trey Hardee helped me create a community program for kids and that was something that I presented to the judges. She’s been really supportive of my track career, but also anything I do outside of athletics. On top of that, she was the commencement speaker at my graduation! She’s amazing on and off the track.

JB: SPEAKING OF YOUTH PROGRAMS, YOU ARE CURRENTLY INVOLVED IN A PROGRAM CALLED “ATHLETES FOR HOPE". CAN YOU TELL US WHAT KIND OF WORK YOU’RE DOING?

KC: Sure! I started in 2015. Athletes For Hope is a an organization that connects professional athletes to schools and programs in your area. They do all the work behind the scenes with setting up what schools or programs you will visit on what day and time. Which is so helpful! Without them, I'm not sure I would be able to be as active in the community as I am. I’ve gone to a lot of schools… I’ve lost count! It’s been really humbling. The program is focused on sports so our main message is that no matter what sport you do, it’s important to get out and do something active for at least 30 minutes a day. I talk to them a lot about how sports has taught me discipline, how to be goal oriented, etc. I really love working with the youth, it’s something I am really passionate about and I hope I can continue to stay involved when I make my move to Philadelphia!

JB: YOU’RE MOVING TO PHILLY! NEW CITY. NEW TRAINING GROUP… HOW ARE YOU FEELING ABOUT IT!?

KC: Yeah! Well, Ajee and Charlene are both close friends of mine off the track, so…. it’s going to be A LOT of fun. I am a little nervous because originally I am from Phoenix and have lived in Texas my entire life, so cold to me is like… 40 degrees. I have a feeling I am going to suffer for the first few months, but I'll get through it! Overall, just excited to join a group of high caliber athletes. The next few years are really important, so this was a big decision for me to make as a professional. I want to surround myself with the best. It’s okay if you’re not there yet. But if you put yourself in the right position, you never know what could happen.

JB: I am so pumped for you. There is literally nothing better than surrounding yourself with badass women who share the same goals. That is a recipe for magic.

KC: Yeah! And I feel like some people might shy away from an opportunity like that… but I don’t mind going to a group full of amazing athletes, it's only going to make me better. I am willing to put in the hard work, put myself out there and take risks. That’s what life is all about.

Photo: Lex Ray Visuals

JB: YOU WORKED AT ESPN FOR A YEAR! HOW WAS THAT?

KC: That was a huge transition time for me. That was between school and trying to figure out what my athletic pursuits were going to be. I worked at Longhorn Network – basically the extension of ESPN just for UT Athletics. I worked as a digital media assistant, so I did everything on the website and also had the opportunity to do live reporting and some editing. I did live reporting for football, volleyball, and track & field. That was really fun! When the track team was heading out to nationals, I was able to cover that story! Just a really great experience – it was definitely a dream job of mine.

JB: AND DANG WOMAN, YOU’RE ALSO CURRENTLY GETTING YOUR MASTERS!

KC: Ha! Yeah, I am getting my degree online so that school can be on the move with me. I started this last January, so I should finish sometime next spring. It’s a Masters of Education with a specialization in Sports Management. I really want to be an Athletic Director. I dealt with some situations in college where I felt like, as an athlete, there were things I wish I, or the administration, could have done differently. So, I think that’s where the passion stems from. Just making sure that student-athletes are really taken into consideration as people and not simply overlooked as numbers. I hope I will be able to make an impact on student athletes' lives when I get to that point.

Photo: Lex Ray Visuals

JB: YOU’VE RUN 2:00.76. BREAKING 2:00 IS A HUGE MILESTONE. WHAT DOES THAT MEAN TO YOU?

KC: Yeah, it’s crazy because my first 800 was in 2012 and I feel like I am still learning how to run it. Every 800 is different and you learn as you go! You’re constantly trying to figure it out, which is why I think I am so in love with it. Like… I’m going get you. I’m going to figure you out! Still on the hunt for the perfect recipe. But yeah, running 2:00 was an amazing accomplishment. I think I am definitely ready to get under. But I so appreciate the milestone of running 2:00 and being a part of that two flat club.

JB: OKAY, I’VE GOT SOME QUICK FIRE QUESTIONS FOR YOU! READY? …. WHERE’S THE LAST PLACE YOU TRAVELED TO?

KC: Phoenix, Arizona

Photo: Lex Ray Visuals

JB: WHAT IS YOUR GO-TO ALBUM RIGHT NOW?

KC: Ooh, Jhené Aiko. She just came out with a new album called “Trip”! Very good album.

JB: WHAT IS YOUR MOST USED APP?

KC: Hmm, I would have to say Instagram.

JB: WHAT’S YOUR POWERSUIT? WHAT DO YOU WEAR THAT MAKES YOU FEEL THE MOST CONFIDENT, POWERFUL AND STONG?

KC: Running shorts and a sports bra. Just going out on a run. I feel powerful doing that.

JB: WHAT’S YOUR MOST USED EMOJI?

KC: The hug emoji! I’m a hugger. Not in real life… I don’t think… but emoji, yes.

JB: WHAT’S YOUR SELF-CARE/RECOVERY ESSENTIAL?

KC: Epsom salt bath! So relaxing.

JB: WHAT’S YOUR GUILTY PLEASSUE?

KC: Oh easy – anything and everything chocolate. Even if it has a drop, I’ll eat it!

A huge thank you to Kendra for crushing it. We are so proud to have to in the Oiselle family and cannot wait to watch you fly! Please give Kendra a follow and a warm warm welcome! 

We like to say "your legs know the way, just run." Your legs also know the right fit - based on feel, and mileage, and what you know works for you.

Our goal is simple: create high performing tights for high performing women - no matter their leg length. And this season's newest styles offer more choices than we've ever had before.

A favorite: The Classic Lesley Tights, now available in Petite, Regular, and Tall. The fabric, a premium interlock with interior brushed fleece, makes them lightweight yet warm. The flattering seams across the rear and legs is also reflective. The lengths are tailored to the three heights. And of course, a draw cord and zip pocket. A better basic, from the inside out.

Meet our entire tights family (knickers too)! There is an inseam for every run and runner - made, of course, by and for women athletes.

New Aero Capris – 16” inseam - A Oiselle staple. High waist that doesn’t budge, and a standout design with our signature pintucks.
New Jogging Knickers – 16” inseam - A classic running Knicker spin off of our popular Go Jogging Tights. The highest quality Nyelle™ Compression Fabric gives these running knickers an amazing hand feel.
Lux Flow Tights – 22.5” inseam – ¾ tights + Lux Fabric. Enough said. With enough substance to prevent sheerness, and enough stretch to provide movement, Lux is an all season winner.
Spandos Capris – 23” inseam – Spandos marry the fun of self-expression with the seriousness of technical training apparel. Made with Premium Interlock Fabric and locally manufactured.

New Aero Tights – 24" inseam - A Oiselle best-seller made with Nyelle™ Compression. These tights are beloved for their flattering seams and pintucking with a high waisted fit.
Pocket Jogger Tights – 24.5” inseam – Providing run-ready compression along with loads of pockets for all the things. Bonus feature includes the reflective detailing that light up in the night.
KG Tights – 24.5” inseam – Named in honor of its muse and inspiration, Kara Goucher. Everything she wanted in a warmup tight is here. Midcalf cut, zip ankles, and race ready details.
Petite Classic Lesley – 25.25" - The Petite Classic Lesley Running Tights bring back our signature horseshoe design, with a premium reflective elasticized tape trims out the design lines for an intensely reflective glow. Also, lightly fleece lined on the inside!

New Jogging Tights – 26” inseam – Classic full length running tights made with Nyelle™ Compression. These tights have our signature Wing Waistband with a back zipper pocket that fits an iPhone.
Flyout Tights – 26” inseam - Our warmest tights to date! Made from the same jacket-weight Polartec™ knit used in the jacket and vest, these tights are both soft, stretchy, and compressive. Also, adventure ready with two large side pockets.
Classic Lesley – 26” inseam – Same as the petite, these tights have our signature horseshoe design, with a premium reflective elasticized tape trims out the design lines for an intensely reflective glow. Also, lightly fleece lined on the inside!
Tall Classic Lesley – 28.75" – More leg length, more fleece comfort!

So, now that you can find the perfect tight for you, you can really let your legs do what they do best,

We are so excited to welcome Canadian-American sprinter Whitney Rowe to the Haute Volée and Oiselle family! Whitney has such an impressive drive and ethos of community service. We can't wait to cheer her on at the Dempsey meets at UW in January - hometown squad!

Get to know Whitney and her unique story...

Sarah Lesko: Where did you grow up? Can you tell us about your family and your trip to Damascus? 

Whitney Rowe: I grew up in Burnaby, BC with my mom. My mom immigrated to Canada from Damascus, Syria when she was 17. When I was 14 we went back to visit that side of my family. If I could put the trip into two words they would be CULTURE SHOCK! At 14 it was very hard for me to understand and accept a new culture so different from what I was used to. Very little people spoke English and the heat! Oh the heat! It was HOT but women and girls are to be covered. No shorts and tank tops. I was wearing jeans and long sleeves in 100+ degree weather. This was very hard for me to understand. I remember the fruit like it was yesterday. Everything was so fresh and delicious. I lived off of fruit and boxed mac and cheese that we brought from home for three weeks (I’ve always been a very picky eater). Looking back I am fortunate to have experienced a different but beautiful culture and to be able to see where my mom grew up and what shaped her into the woman she is today. 

SL: How did you discover running? Who was instrumental in your life with encouraging your running? When did you figure out you were "fast"? 

WR: I remember in elementary school if you joined the track team you would get to go to an all-day track meet and miss the entire day of school. That was enticing enough for me. Growing up I was always told I was “fast” however I didn’t take the sport seriously until my sophomore year of high school. I come from a very athletic family so it was kind of expected that we all did a sport. I’ve always had such an amazing support system starting with my mom. She would easily be the most influential person in my life! 

SL: Tell us about your speed camps for girls! What are your goals, what have you learned, what are your plans for the future? 

WR: This summer I put on my first all-girls speed camp for middle school girls! It was such an amazing experience to be able to not only connect with the amazing athletes they are but to also be able to share my experiences and knowledge to help them get a little closer to their goals. If given the opportunity girls can achieve anything they set their minds to. My camp taught me new approaches to motivation; some girls just need a little nudge to get going. Sometimes if they have someone to take that first step with them that’s all they need! I would love to continue to host these speed camps and watch them grow! 

SL: You're a dual Canadian/US citizen. In these crazy times, how has that shaped your worldview? 

WR: I was born and raised in Canada and didn’t move to the US until I attended college. I am so fortunate to be able to have both citizenships but I hold on very tightly to my Canadian passport (although Canada is not problem free either). I admire all those who speak out on injustices that are very prevalent in the US today and stand (kneel) with them. It has allowed me to become more educated and forced me to do my own research and form my own viewpoint that I can confidently stand behind. 

We look forward to seeing how Whitney continues to grow as an athlete and individual. Welcome to the team Whitney!

Becki winning the Akron Marathon in 2016

BY: BECKI SPELLMAN

Chasing dreams and goals can come with some pretty high highs, and heartbreakingly low lows. Training hard to reach a goal only to end up injured and sidelined on race day can feel like a bad break-up. In 22 years of running, I have had my fair share of heartbreak due to injury. My laundry list includes; a partially torn hip flexor, and partially torn achilles tendon, a sacral stress fracture, five (you read that right, effing 5 all in the same metatarsal too) metatarsal stress fractures - 2 complete breaks, and numerous little bouts of tendonitis. If I told you I gracefully swept through these injuries, my pants would be on fire, because I would be a big liar. I cried, threw fits, took it out on people around me, over indulged, and eventually, strong emphasis on eventually, realized that losing my shit wasn’t helping anything. Some of the injuries were avoidable, others were a part of the process.

My hip flexor tear was a trauma injury, I slipped, fell, and had a long 8 weeks back to just being able to walk. The metatarsal fractures might be a result of a defect or my running form. I do not have a clear answer yet, but I am currently dealing with one and waiting for an MRI.

During my come back after having my twins, I was plagued by a sacral stress fracture. It was more than likely avoidable. After 6 months off from running while pregnant, then having a C-section, I gave my body a whopping 18 days to recover before I started running. Dumb. By 5 weeks post C-section, I was at the track doing workouts. Dumber. I didn’t see a PT and I let my excitement cloud my better judgement. Dumbest. In a situation like this seeking outside help, and taking the time to work on the little things instead of trying to come back as quickly as possible, would have been a better option. Three weeks out from the 2016 Olympic Trials I was trying to figure out what was wrong with my back/glute area and make sure I could get to the start line. I did get to the start line... but suffered a long slow day. None the less, good came of it. I learned that my transverse abdominus was not firing, and I poured myself into PT exercises and dreaded cross training on the elliptical to get stronger over the time I was laid up. My hard work paid off 7 months later with a 2016 Akron Marathon win and a 5K road PR.

Becki running the Akron Marathon in 2017, having to stop at the halfway point due to another metatarsal fracture

Injuries fricken suck. But with hard work, you can come back stronger, with a new fanned flame of passion, ready to tackle your goals. I have come back from seven large injuries, and I know I will be back stronger than ever after my 8th.

As a seasoned pro at coming back from injury - here are my 7 tips on how to become a comeback queen: 

1. Throwing a fit doesn’t help the injury, but it can make you feel better… so cry to a friend, let it out, and then start working on steps to heal and rehab. Mourning the loss of an opportunity to reach a goal is part of the process in getting yourself ready to chase it again.
2. If you can cross train, you will be very thankful you did the day you can start running again! I do not like working out for the sake of working out. I run because I love to race, so being on an elliptical, or swimming, or biking is not something I enjoy. But I know that I will enjoy running so much more if I do it. So, I try to get in 30-90 mins a day of cross training. Most doctors or coaches will suggest using cross training in addition to running as you build back up to training as well.  
3. Work on the little things. Talk to your Physical Therapist. Make a plan and stick with it. These exercises are boring and tedious. But keeping them in your routine can keep weak areas strong and keep you running healthy in the future. Don’t skimp on this one!
4. Rest and nutrition are still key. We need sleep and nutrients to heal just like we do while running. So while you might give yourself a little grace, and allow a smidge more in your diet or lifestyle, be sure to take care of your body in a way that promotes healing.
5. Have some fun. Do something you would usually shy away from. Plan a weekend, enjoy some time with friends. If you can hike and there is a trail you have been meaning to get to, go! Camping fills your heart, but you don’t sleep great and avoid it during high training? Get out there and toast some marshmallows! I went to Chicago to watch the marathon, it was good for my soul to watch others achieve their goals. I was worried I would feel jealousy. I felt nothing but joy while I was there.  During my drive home, however, I started to think about my own shot at the Olympic Trials standard. I did feel some jealousy, but mostly excited for my chance to chase that goal. **Don’t do this every night! Lol! All things in moderation! Sleep and recovery are a very important part of the healing process.
6. Reassess your goals. Write them down again, look at the road back, if you have a coach or a running partner to chat with, talk with them, make a plan for the comeback. Know that rushing back most of the time will not lead to the achievement of your goals, and patience (as terrible as it is) is your Ace card during this time. Having a plan can add excitement and make the comeback trail much less daunting.
7. Dream big! Never stop believing in the goals you have. Achieving them might be a little further down the road than you had once envisioned. But the good news is our legs will carry us to them, even if we have a detour every once in a while. 

All the best,

Becki Spellman

BY: MARIA MICHTA

So it happens - an injury, an illness, rock bottom. What’s the hardest thing about hitting this low? It’s not the climb back up; no the climb is what we yearn for, the ability to push, to be in control. The hardest thing is the unknown, the uncertainty, the fear of what if this isn’t temporary. What if tomorrow doesn’t bring improvement? What if the best is in the rear view mirror?

That was me two weeks ago. I was scared, not nervous... down right terrified! What was I doing? Was I making the right decision? Was this really going to make things better? Or was I going to make things worse? I did not have pain in my knee despite a significant tear to my meniscus; a tear that happened over 6 months ago that still allowed me to race multiple times this season. So was this surgery really necessary? Was this surgery going to make me stronger? 

Ever wish you could go back and tell your former self "don't worry, it will all work out fine, in fact it worked out better than fine, you rocked it? Of course we all have! But life doesn’t work that way. And so we drive forward, buying into the potential of tomorrow and optimistic for the progress it will bring. 

In one week, I went from race walking 15km in warm lingering summer weather, to meniscal surgery and limp walking with a cane. It is beyond humbling when you lose so much independence. I could not drive a car, walk up and down the stairs, or even put on and take off my own shoes. I moved in an awkward gait at the slowest pace imaginable and was even further impeded by uneven surfaces such as grass. Who would have thought that the NuStep machine in physical therapy congratulating me on my cardio session…"10min, level 2, 70 calories burned" would be such an accomplishment? But you know what, it was! Each day I have been blessed by continual progress. I went from being able to finally sit comfortably in the car to now driving again. I can walk up and down the steps and have even achieved 20,000 steps going about my day. I have added ankle weights to my leg lifts, and I can do calf raises and modified squats now too. And in less than a week’s time I have graduated to training on the elliptical! 

So, remember to give yourself a break. Celebrate those small steps of forward progress and stop worrying about the length of the journey that remains ahead. Patience isn’t the ability to wait; it's the ability to keep a positive attitude while enduring. In the end this, this struggle right now will only make you stronger, more appreciative and that future victory even sweeter. 

So make a list of all that you can do, draw a line under it, circle the date... And then watch the list continually grow (your confidence too)! Before you know it all that patience, perseverance, and stored up potential energy will be ready to be converted into kinetic energy. When it does you’re going to soar!

Head up, wings out!

- Maria Michta

Do you know what can really squeeze the love out of running? Training. Training for an effing marathon.

It's all so scheduled, granular, and specific. There's little room for a spontaneous fun run with a friend when you're worried that it will mean there's nothing left in the tank for your 3-hour death march on Saturday morning. Don't even get me started on the logistics of finding a route, making sure there is water on the route, or sweet-talking a friend into meeting you with your favorite fuel at mile umpteen.  Not to mention the marathon recovery afterward (ice bath, sleeping, and eating the entire first floor of Costco).  All of this can make you a little bitter towards running.

If there is no joy in training, even if you get past the finish line and you still want to divorce running or take it out back to shoot it, you might need to find another way to stay motivated. It happens all the time, people run 1 marathon and then never run again. Set a big goal, goal achieved, back on a couch, and consume all the Netflix.

I have a crazy idea! How about instead of running 26.2 miles, find some ways to make running fun, without actually running 26.2 miles? 'Cause, if it's not fun, the motivation will fade, and you won't find a reason to do it when it starts to get dark, cold and dreary. (Greetings from Seattle!!!)

Here are 8 great ways to keep the run love alive when a marathon ain't happening:

1. Work on getting faster! Incorporate a day to get out on the track and get some speed in your running. Pick out 3-4 5K's in the next 2 months and work on getting a little faster each at one.
2. Recruit a new running buddy and talk about trashy celebrity gossip.
3. Wave to random cars. Especially when running on overpasses and bridges.
4. Random high 5 a runner... or ALL THE RUNNERS!
5. Start a running group in your area.
6. Start a 30-day pictorial diary of all your runs. #seenonmyrun
7. Pick out some new routes to explore, or try trail running. Take a friend to keep it safe.
8. Sprint the last 50 feet of any run in your neighborhood and start jumping up and down screaming, "I won! I won!” 

If you keep your mind on why you run, your motivation will come. I like to write mine down somewhere I see them every day. Community, peace, and sanity.

Girl Power! On International Day of the Girl, Oiselle is so excited to continue doing our part to keep girls healthy and active! This fall, through our Bras for Girls program, we are giving away over 800 bras to girls in need, totaling more than 2,500 bras donated this year. One of our Haute Volée, Alisha Brown, recently led a giveaway with her local middle school XC program at Martin Luther King Jr. Middle School. We are loving the stories from these programs! If you have a program you would like to nominate to receive bras and education starting next spring, please submit here. If you would like to share our education materials with your squad, click here.

Now for Alisha Brown's bra giveaway recap!

Wednesday afternoon had to be one of the most heart-warming evenings for me for two reasons: giving back to the community that helped me to be successful and sports bras!  After Martin Luther King Jr. Middle School Coach, Sky Fierro, reached out to me in mid-September about his girls’ team needing sports bras, I immediately wrote up a page long proposal to HQ about helping these young ladies out. Less than an hour later I received an email from Dr. Lesko stating “Yes of course! Yes yes yes!!... We’ll make it happen!”  I was at work when I received this email and had to have a seat at my desk—I got a bit teary-eyed because I knew just how much this experience would mean to these girls.

We set the event up for October 4, 2017. I spoke to about 35 athletes altogether (girls and boys) about goal chasing, making a point with stating, “It isn’t about where you’ve been, it’s about where you’re going.” After the young gentlemen cleared the room, the ladies and I had a more personal conversation. We spoke on the different changes that our bodies go through. I felt that it was important that I let them know that it is okay to feel a little awkward when your body is changing—it’s natural, but always embrace all of who you are.

I shared with them how weird I felt as middle school girl, who was just about the only girl in the school who hadn’t started developing a chest yet. I felt as if something was wrong with me, there was nothing wrong with me of course, I was simply a late bloomer and running miles wasn’t exactly helping me to transition into a young woman either. I also shared in a joking manner, once the hips and booty and negative A size breast developed it was like, “WOAH what is going on here?! I’m heavier and running just got harder”. But all jokes aside, we discussed the importance of self-acceptance. We spoke about the undeniable strength that women possess. We discussed the empowerment in following dreams and using athletics, or running as a vehicle to achieve goals—and no one can take away the pride of achievement.

If you are in Seattle, please come to our Girls Gotta Run 5k fun run from Oiselle Store, 6:00pm!

The Chicago Marathon: a World Marathon Major with a history of unpredictable weather and unbeatable crowd support was the culmination of many, many months of training for first time marathoner and Volée member, Kelly Herron. The day proved to be an emotional journey that included a first-time run-in with “the wall” and an awesome pep talk from a teammate at mile 22.

No alarm clock was needed the morning of the Chicago Marathon (even though I had set three!) “Today is the day,” I thought, as my eyes opened promptly at 4am. I quietly began doing yoga on the hotel room floor as my mom, Nancy, slept soundly. I was pleased that I had gotten nearly 4 hours of sleep, despite laying down at 8pm. Today was the day I would become a marathoner.

Nancy and I arrived at the hospitality tent at 5:30 am and enjoyed breakfast and conversation with other participants. I was surprised to hear that even seasoned marathoners were just as nervous as we were. The sun rose as we made our way to the corral and as the national anthem was being sung, the reality of what was about to happen sunk in. “I love you, Mom!” I said as we were released onto the city streets. 

The streets were lined with spectators cheering loudly and holding up signs. The first thing that hurt were my cheeks, as I could not keep the smile off my face. Every nationality was represented as we made our way through the diverse neighborhoods with music and dancing; it was the biggest party I have every run through! 

At the half-marathon mark, I was still all smiles. “I’ve got another 13.1 miles in me, Mom!” I happily said. Things were looking up until mile 15 when my feet began to swell and the sun beat down on us. While I was still having fun, I was starting to question what the next 11 miles would bring.

Reprieve came at Mile 17, where the Oiselle Volée cowbell corner cheered loudly. I was dazed, but I knew I was heading the right way when I saw a poster that read “TODAY, MOTHERF***ER” and fell into the arms of my flock. I don’t remember crying at this point, but the photos prove otherwise. I was given a Payday bar, some words of encouragement, and off we flew into what ended up being the most hellish run of my life.

At Mile 21, the crowds thinned out, as did the shade provided by buildings, and I realized I had hit “the wall” that I had heard so much about. My mom reminded me that my new friend and fellow bird Mary, would be at Mile 22. I began sobbing when I saw her, telling how hot and tired I was. She gave me a powerful pep talk, ran alongside me and then gently pushed me (literally) back into the race.

I knew things were getting bad when the crowd was cheering wildly for me, “YOU LOOK GREAT!” I know what this means and it’s not that you look great, it’s that you look like you’re fading. Hunched over, and stumbling, I focused on placing one foot in front of the other. With “just a 5K” to go, my quads felt like they were going to explode. I didn’t even blink when Nancy began dumping cold water over my head. With 2.2 miles to go, an emergency whistle started chirping in the distance. I said to Nancy, “I don’t care what the that is, we are finishing.”

The support from the crowd was unbelievable as I did my best impression of the walking dead. I saw a sign that said 300 meters to go. I thought about all that I had been through to get to this point and all the people who helped me get here. I thought about the people I had met on the course that day who told me what my story meant to them. I realized I wasn’t the only person suffering, or the only one running the marathon to overcome suffering.

My mom began to tell me how proud of me she was. “Not now, Mom, I need to finish this, but I love you.” So much for the sentimental finish I imagined; grit doesn’t always leave room for feelings. We grabbed each other’s hands and I lumbered over the finish line.  

The words that so many people have said to me are finally starting to sink in – no matter what it took to get there, I am now a marathoner, and no one can take that from me.  Not today, not ever. 

- Kelly Herron

BY: ANDIE COZARELLI

It's pretty cool having one of your running role models be your coach. I mean what could be better than having a kick-ass marathoner coaching YOU in the marathon? But as I boarded the plane to make the trek to flagstaff to see Steph Bruce, I got a little nervous. Not because I was intimidated but because I'm weirdly awkward around people I look up to. The kind of awkward where you stutter and make up words. Its one thing when we talk on the phone or through text every so often; I only have to keep my cool for like 5 minutes and I'm good. I realized in the moments before boarding that first plane from RDU, I was going to have to keep my cool for a full week. Luckily, on my first day in Flagstaff, Steph let me borrow her car and I locked the keys in them. So basically we reached a new level in our coach-athlete relationship real quick. I mean no more trying to act cool, she knew now that I was as spacey as they come! But as it turns out she’s not that scary after all.

The timing of this trip ended up perfectly for both Steph and I. She was in the thick of training for the NYC marathon and I got to see her and train with her during a very pivotal part of her marathon buildup. In hearing her speak about her workouts, I got a sense of what makes her a great marathoner. She has her struggles but she adapts. She listens to her body but she doesn't give in to her mind. She’s also real. When her second to last mile of her grueling 14 mile tempo on rolling hills into the wind was slow, she remained calm and finished her last mile faster than pace. The marathon is all about being controlled and strong through adversity. Watching her persevere on tired marathon heavy legs, was just what I needed in my own build up. I am so glad our races aligned the way they did. Her race a month before mine means I can follow along and walk in her footsteps. She may be faster but we all are human and we all operate in similar fashion. No matter what pace we run, we all fight the same fight. We all battle the same demons. It's all about how we handle them that ultimately determines whether we fly or fall. 

Last week I had the good fortune of joining the NAZ Elite team at practice. Through this I got to meet and talk to so many new people who gave me great advice in my pursuit of the marathon. Running with not only the NAZ Elite team but also the likes of Matt Fitzgerald, well known author, coach, and nutritionist, James McKirdy of McKirdy trained, and Diane Nukuri was such an honor. I joined them in Camp Verde which lies around 3,000 ft. At this altitude workouts almost resemble sea level paces. I nailed a 16x400 workout and felt great. I joined them on their regular and easy runs which they actually ran easy on. This reinforces the idea that not all training needs to be hard. In fact easy runs give way to hard solid workouts which are the meat ofbecoming a faster runner. With high mileage and altitude, recovery days are essential.

In the beginning of the week I did a decent job being careful with my pace while training at altitude but as the week went on I became a little over confident leaving me a little more drained for the final and hardest workout I had during my week at altitude. The lower mileage I was operating on at the beginning of the week lead me into a great workout on Wednesday. Friday we hit the track for just a little bit of speed and my little legs hung in there. But by Sunday my legs felt a little bit more tired and I also underestimated my hydration needs despite numerous warnings... Let's just say I definitely felt the altitude. 

Overall my week in Flagstaff was a great experience. I got in to see Steph's chiropractor, Wes Gregg of HypoSport 2 who gave me a new perspective on where my strengths and weaknesses lie. I went through Steph's strength session with her giving me an idea of how closely related our training is. I also had a chance to get a massage from Shea Tinder of Tinder Touch Massage which was so nice and so needed after racing and then traveling. Best of all though, I got to hang out with two of the coolest toddlers on the planet! 

I learned a lot about myself through the training during my week in flagstaff but also came away with so much just being in Steph's company. Saturday we got to spend some quality time together over some of the best food I have ever eaten (check out the Local Juicery in Flagstaff - you will be amazed). We talked about life, training, and racing. She led me through my schedule leading up to CIM and explained to me that goal pace cannot be forced. As you work through each marathon cycle you have to let your body do the talking. As Steph put it, "You can't simply pick a time and say I want to run that. You need to find an effort in workouts that feels like you could run a marathon and start to train around that pace. Then as you get fit and progress in a cycle you'll get closer to the race and be able to target a real time." 

The goal I had in mind for CIM was a low 2:30 marathon but this year has been tough for reasons I am proud of. I decided to work to overcome my Secondary Amenorrhea and through the process I have had to deal with a lot of change. I had to become uncomfortable at times and I have had to be okay with not racing as fast as I would like. I know that putting myself and my body first will get me down to that 2:30 goal in the future but I don't know if I am there just yet. Talking through this with Steph helped to reinforce that my potential is still very much on the horizon. I am going to work my butt off through the rest of this season and continue to grow stronger. I don't know what the future holds but I feel confident that I have the right guidance to be in the moment and come out of CIM with my head held high. For now the goal stands as between 2:35-2:40, but who knows, with 2 months to go I may surprise myself!

No matter what race you are training for, whether it be NYC, Richmond, CIM, or any race there in between, enjoy the process, have confidence in your training, and no matter what the circumstances keeping kicking butt!

The original badass Collier Lawrence, of #birdstrike and #steeplingLawrencesisters fame, found out in August that she had a full fracture through her navicular. With classic good humor and grace, Collier explains where she's at now and what the future could hold. Who knew an injury exposition could include so many Game of Thrones references! We salute you, Collier! [Standing and chanting, "Queen of the Desert"]

What I know:

1. I broke my foot. Cracked my navicular right in half. Now I have a screw holding the two pieces together and a bone graft gluing it all together; shout out to my calcaneus for the osteoblast donation.
2. Most of the advice I’ve gotten is to take this down time to embrace the slowness and relax. Do nothing is what I hear. I’ve tried to take this advice. I really have. I’ve blown through 5 seasons of Game of Thrones, a couple books, and a handful of single season shows on Netflix.  I did nothing but become part of the couch for a week post surgery. However, the 21st century *philosopher*, Post Malone, was correct when he rapped “worked so hard, forgot how to vacation”. I’m on a running vacation but I’m still working. Always. There’s rehab to be done weight bearing or not. Comparing run+gym+rehab and pool+gym+rehab combos, it’s no surprise the later takes significantly more time.
3. Hard is not an adjective I would use in this situation. Not running? Watching people run fast? Seeing people run period? Crutching to the pool and staring at a line of black tile every day? Showering on one foot? Asking people to take the garbage and recycling to the curb every week? I view sports as a privilege, especially the level at which I’m trying to participate. Essentially, my privilege to participate has been temporarily taken away.  I’m incredibly aware of my extensive privilege in this situation and life in general. I had access to one of best, most experienced surgeons in the country. Friends and family that travelled at the drop of a hat to chauffer me to/from/after my surgery and gave me a place to stay to recover with almost no notice. Health insurance- I have that. A really nice pool I get to stare at the bottom of for who knows how long and a gym that has all the toys for recovery and rehab. Inconvenient. Ardous. Demanding. Time consuming. All synonyms for hard- I’ve had harder 6-10 week periods on two legs. In the grand scheme of things, this is the road in your neighborhood you wish the city would plow when it snows. It slows you down a little bit everyday and maybe you’re stuck at home for a few days, but you can still get stuff done. It’s just inconvenient. 

What I don’t know and would like to know:

1. When?! The preluding question to when is generally how, and we have a highly educated guess as to how. When you run on a stress fracture eventually you end up with just a fracture. When did I get a stress fracture? When did it shift to fracture? Was it on the third water jump in Letterkenny? The week before when I stepped in a sprinkler hole before a workout and punted the session to the next day because strides felt a little off? Walking across the pool deck in Helsinki July 15 when I distinctly remember thinking I’d just stepped on a leaf in fall? On the 40 mile mountain bike ride in the middle of August? The answer I’m looking for would be a complex combination of all those events and prior events. The lack of cut and dried would only lead me further into the maze of grey, but I still want to know.
2. How’s it healing? I’m what PTs call a tester and would argue that any injured person is a tester. “...I’m just going to do one calf raise and see how it’s doing… If I put it in this position, then swing it at an outrageous speed, in a completely “normal” movement pattern that makes it hurt… I’m just going to jog across the kitchen…I’m going to jump up and down on one foot..”; you get the idea. However, I’m in a situation where testing it is not just forbidden but, forbidden in such a way that even the thought of putting my foot on the ground makes me want to instantly collapse into a heap on the floor to protect the fragile screw, bone matrix combination that’s hopefully chugging along doing its thing.
3. Will I be able to run again? In spikes? In flats? Will Cersi Lannister ever reach her end game and rule the Iron Throne? When will I stop waking up in the middle of the night because my shoulders throb from swimming? Can Daenerys Targaryen settle on Mother of Dragons, the most impressive in her long list, as her official title? What will running with a screw feel like? Will that screw stay there forever? What should I name the screw? Does Jon Snow really know nothing?

I know one more thing. Your body is smart; it knows when something is wrong. My body knew it was broken. At the time it didn’t hurt. Scratch that. It did hurt, I just didn’t hurt. My body gave me all the signs it does when it is hurting and I didn’t articulate them to the outside world very well. Listen to your body. Know your body. Learn how to convey what you hear from your body.

The nerves, fears, doubts, and hesitation are real. But so is the excitement. Your heart is racing, and maybe you’re looking for an ace to use that moment in the race when everything hurts and, “I can’t do this” sounds a hell of a lot louder than, “Yes I can.”

Before you cross the starting line, take a second to ask yourself this: “What do I run for?” Then write your answer down somewhere where you’ll see it. Maybe on your hand. Or shoe. Or maybe on your arm. Then, whenever you’re feeling scared, intimidated, or paralyzed by doubt and fatigue, look at it and remember what drives you to persevere.  

No matter what happens out there on the course, know that you can't fail. You’ve already done the work. Whenever you start to ask yourself, “Am I good enough?” remind yourself that you’ve already won. There will be many, many moments during the race when you’ll have to negotiate with yourself. Don’t let a single setback derail you. Until you get to that finish line, you can always make the decision to push yourself towards that place that scares the crap out of you. Every single step is a new opportunity to fight.

Success is about having the courage to set an intimidating goal, put in the work, give your best effort every single day, and show up on race day, ready to embrace whatever comes your way. Some days, everything clicks and despite the fact that it will never be easy or perfect, we persist, and we make our goal, the thing we never thought we were capable of, a reality.  

Give yourself permission to envision the perfect scenario. Give yourself permission to succeed. Regardless of what’s happened in the past, know that you’re capable of accomplishing anything you set your mind to. You’re always in control. Always.

You prepared for this.

You have this.

You can and you will.  

We’re all flying beside you. Head up, wings out. 

Not sure how this injury prone masters body waited so long to take its first spin on an Alter-G treadmill. Somehow made it to 48! But, my achilles has been cranky since mid-July. I’ve been rehabbing like a mofo, can aggressively hike over 2 hours without pain, and even jump rope 6x 30s double-leg, 3x20 secs each side single leg without consequence. But, even 3x1 min runs were setting that pesky bugger back. So I figured it was time to somehow bridge the gap between walking, jumping, and running. Enter: the awesome PT Sarah Gustafson (best glasses ever!). She said I was ready to give the Alter-G a try.

The day before my appointment, Sasha Gollish sent me the following Alter-G advice: 

 1) Wear tight shorts or knickers - nothing like the bunch of loose shorts in the neoprene shorts. 

2) Forget wearing underwear - for similar reasons above. The undies seams can lead to serious chafing in the nether regions!

3) Be prepared to feel like you’re participating in Gwenyth Paltrow’s vagina steaming. Like really gets insanely hot in neoprene shorts. I mean you’re basically running in a wetsuit. 

4) It feels like you’re being strung up by a wedgie, but this is good since the goal is to not run at full weight. But try to run naturally; the tendency is to over stride, land on your toes, and pull through, which is hard on the hammy’s. 

5) Relax. I found I tensed up in my shoulders because of the apparatus around my waist. Caused some back ache the first time I used it. 

6) Also avoid farting - it’s kind of like farting in a hot shower. It can be very stinky!!!

After my successful trial today, I can say basically Sasha nailed it. 

Putting on the neoprene tutu wasn’t too difficult. Once the support bag was inflated, the wedgie action was extreme (I started at only 65% body weight). I would emphasize that the wedgie is a FRONT wedgie. Got pretty up close and personal. Not sure how dudes make the Alter-G happen! 

But I did 20 minutes at 65% weight, and it felt glorious to move my legs front/back in a normal running cadence for that long. On schedule to do a 3-week progression to full body weight running, every other day on this baby.

10/4 update: finished my 5th session, up to 80% for 30 minutes, and all systems go. The great thing I have noticed is that my left calf definitely feels a little tired/weird at the end, but no pain and by the next session I am 100%. Really a great way to apply just the appropriate stress to healing tissue. Praise be for technology!