by Daniel Shaye, DC
Author’s note: I recently decided to interview some “stars” of local running, so that I might share what I learn a bit from them, and to share that with our fellow runners. This month, I’ve interviewed 6-time CRR Grand Prix Champion (and soon-to-be Master) Jen Quarles. Enjoy.
RD (Running Dog): What's the best performance you've had in the past 3 years (distance & time)?
RD: What excites and motivates you to train? To race?
JQ: Setting PR's (recent PR's) and winning both motivate me
RD: How many miles per week do you typically run?
JQ: Ranging from 50-65 miles on average
RD: How long was your longest run last year?
JQ: 18 miles
RD: How many times do you race each year?
JQ: At least 10 CRR races, usually one or two half marathons a year, and a few others, so around 15.
RD: Do you do speed work? If so, how often?
JQ: I do speed work just once a week, either tempo or track. I used to push for twice weekly speed work, tempo once a week and track once a week. I prefer track for speed work so try to get that in if I'm only doing speed work once that week. And I consider running a 5K speed work too so I may skip track the week of a race.
RD: Do you work on your form?
JQ: Nope.
RD: Do you take a rest day (day off from running) each week?
JQ: I usually take one day off per week. And I'm not very good at doing nothing, or sitting still really, so I'm usually active one way or another =)
RD: Do you stretch? Do you feel it makes a difference, one way or another?
JQ: I stretch very infrequently. I wish I could fit it into my schedule but historically I’ve run until 7am and then as soon as I get home I start getting ready for work and getting the kiddos ready for school. I know that my lower body is tight because I don't stretch and would benefit from it greatly. I also know it would help me during races. In recent months I’ve been getting up at 5am. I had been running from 5:30 – 7 many mornings but was just getting too tired. I’m feeling better now that I’ve cut back some.
RD: Do you lift weights (resistance exercise)? Do you ever do resistance training for your legs, or just upper body/core?
JQ: I lift 15lb. handweights at home 2x/week for upper body and also do ab exercises.
RD: Do you cross train?
JQ: I try to cross train once or twice a week. I walk very often (around town with the family and dog and hike on Matoaka trails) and sometimes do the elliptical machine. I ride bikes with the kids in the summer and nice weather. I also do a lot of yard work and working in our garden.
RD: Do you train solo, or with others?
JQ: I do most of my training with others. I like to talk and be entertained during my runs, which takes my mind off the actual running if we're pushing the pace. My favorite training partners are those who are faster and push me in my training. I run with Paul Freiling fairly often and do some long training runs with Greg Dawson. They are both faster and have had a positive effect on my training in that they'll push the pace on our runs which will ultimately make me faster. I've recently started running with my iPod during solo runs and I find that the music helps me push the pace as well.
RD: How important is sleep/rest to your routine? Do you nap?
JQ: I need my sleep! I do not nap but go to bed fairly early most nights (between 9 and 10) and am up by 4:45am most mornings.
RD: What action do you take when you feel a soreness or impending injury?
JQ: Mmmm....what do I actually do or what should I do?? =) I try to take time off but that's hard. Ice, ibuprofen, stretching if it doesn't feel too badly. But I do take time off if I can tell it's something serious.
RD: Have you been injured (unable to run) in the past year?
JQ: Knock on wood - not in the last year!
RD: What's the worst/most embarrassing mistake or error you've made before, during, or after a race?
JQ: Not embarrassing, but the worst mistake I make during races is going out too fast. I've been working on starting slower this year during races.
RD: Do you set goals for the year? How do you set goals?
JQ: I usually set one or two goals for the year. I determine where I am currently in my training and racing and then set a goal to better my time(s) in a certain distance(s). Goals will help me get out of bed when I'm extra tired in the morning and also help me to train harder when I feel like slacking off.
RD: What's the single greatest thing holding you back from the next level of fitness/competition?
JQ: My very busy schedule (spending time with my family, work, running kids to and fro, social activities, travel, etc). That being said, I wouldn't give any of it up to get to that next level of fitness as it's all such an important part of my life, which I love!
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