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Please tell us about your background in running


I grew up swimming my whole life and even started my own swim teaching business which I maintained until I graduated from college. By that time, I was pretty burnt out so I picked up running as a way to maintain fitness. Over the years, that grew into distance running, marathoning, ultra marathoning and endurance adventures in the mountains spanning days at a time. I enjoy running on pavement in my neighborhood, on the trails and racing various distances from the 1 mile to 100 miles. I've also come to learn that running isn't just about the running aspect. There is being a runner, a coach, a supporter/spectator, event organizer, vendor, community builder etc... I've had my fair share of experience in these areas in the past 20 years.



What is your favorite run that you have been a part of? Why?


Although running began as a way of fitness for me, I quickly learned that the community aspect of it is the part I love the most. Running is indeed a metaphor for life. You can find joy in being present, comfort in knowing the discomfort is temporary, reward in goal-setting and goal-chasing, but the most unexpected part of all of this is discovering the community that will rally around you when you set off on these endeavors no matter how big or small you may perceive them to be, that we are not in anything alone if we just open ourselves up to it. Not only is the movement great for health, the connection found in the community is so nourishing for the soul. THAT is my favorite part!!





What is the craziest thing that has happened on a run?


This question is a toughie as there are many! I have been running at least one mile every single day since January 1, 2013 and my running streak is approaching its 12th year. I remember Day 1000 was at the San Jose Rock n Roll Half Marathon. Days before the race, I had debated signing up but received a call from a friend asking for donations to fund a project to save Syrian refugees. Her company would match every donated dollar. It only made sense to double my money for the cause and show up on race day to cheer on friends instead. About an hour after I sent my donation, I received a call from one of the brands I work with offering me a free registration to the race! Of course I accepted and was excited to attend the race after all! To add to this list of miracles, Olympian Deena Kastor was on the course "for fun" and I was able to share the final 5km with her across the finish line! What a memorable way to spend my 1000th consecutive day of running!






What advice would you give to a beginner runner?


The best advice I would give to a beginner runner is to HAVE FUN and run far away from the bad habit of comparison. It's imperative to confess I spent nearly my first 10 years of running almost keeping it a secret and worrying about how fast/slow I was, what people would think of my performance. I had all these preconceived ideas that if I wasn't on a training plan or running organized races, I wasn't truly "a runner". During my very first race, The Nike Women's Marathon in 2010, I met so many incredible female runners who had such incredible stories to share. Their journey, their warmth and their confidence in themselves really stood out to me. I spent nearly a decade wallowing in my own insecurities that prevented me from connecting with this wonderful community of people who really helped push me to the finish line of my first marathon. The moment you embrace where you are and have fun, you'll open up a whole new world and it will be easier to stay consistent, not just for running, but with any endeavor you wish to embark on.




We are so happy to have you as our Race Director this year! Why did you decide to be a part of The Teal Run this year?


I am a firm believer that miracles happen every day. It is no coincidence I became a runner or that I was brought to meet such an incredible community of people, including Coach Irina Stiasny who let me know about the opportunity to RD for The Teal Run. Learning about The Teal Foundation's mission, it immediately felt like the stars aligned for me to join such an incredible team of people to plan an event of my favorite activity! As a founder and race director of the Joyce's 36 5k Fun Run, this was in such alignment with my event's values as proceeds from my fun run have gone to support resources in cancer patient support or cancer research for 11 years and counting. So many lives around us have been touched by cancer in some way, shape or form, and I'm driven to be a part softening the edges of this journey and contributing to research efforts in any way I can. The Teal Run is a wonderful vehicle for hope and support for those battling ovarian cancer and it was an easy decision to jump on board. I couldn't be more honored to be a part of this amazing team!




 

"Sutro is thrilled to support the Teal Run for a second year highlighting our commitment and dedication to ovarian cancer awareness and support.  It is a day for Sutroites to come together as a team to show love, hope, and support for women and families affected by ovarian cancer.


Sutro Biopharma’s commitment to its DEIB (Diversity, Equity, Inclusion, and Belonging) initiative is integral to cultivating a dynamic workplace culture. These principles at Sutro underscore the importance of honoring diverse backgrounds, which in turn fuels creativity and innovation. By prioritizing equity, Sutro ensures that every employee has equal access to opportunities and resources. Inclusion is fundamental, fostering an environment where everyone feels valued and supported, thereby enhancing satisfaction and retention.

 

Sutro’s recent sponsorship and participation at the STEMNoire 2024 conference exemplify its dedication to reshaping narratives, amplifying underrepresented voices, and advancing comprehensive development. This commitment serves to enrich the organizational fabric, demonstrating Sutro's proactive stance in fostering an inclusive and empowering workplace environment."

 

From right to left Sutro employees Asa Elmore, Executive Assistant / Social Media & Front-End Web Developer and Adedolapo Lasode, Associate Director, Analytics

We recently spoke with local Run Coach Irina Stiasny, founder of RunRocket Physical Therapy and Wellness. With her experience as both a Physical Therapist and a certified Run Coach, she is the perfect person to go to when training for your first run.



How would you suggest someone begin training to run a 5K?


First you have to evaluate your fitness level - are you a beginner, experienced, or somewhere in between?


If you are a beginner, I usually recommend run/walk intervals. Start with walking for 2-3 minutes, then run 10-20 seconds increments and keep going for a half mile/1 mile at a time.


If you are an experienced runner and looking for a PR (personal best), you will be running more miles to build the base, then adding specific tempo/speed runs to work on the specific pace you desire to achieve.


If you are somewhere in between beginner and experienced, start with run/walk intervals but maybe do 1 min walk/1 min run to ease into training.


Can anyone train to run a 5K?

I believe as long as there is a WILL there is a WAY. Anyone can train for a 5k if they are motivated and willing to put the work in.



Are there common mistakes that people make when beginning to train?


First is poor shoe choice(usually the wrong shoe size or the type of shoe is not a great fit). I strongly recommend all of my clients to go to Running Revolution in Campbell and get fit by Chris or Ken. They are fantastic and trust me, a great pair of shoes makes a great difference!


Second, a lot of runners run too fast and too hard. Athletes ramp up too many miles too quickly, not letting themselves recover properly.


Lastly, in addition to running, we need cross training and strength training to be part of the workout regimen.




Do you have any tips to avoid injury?


1) Get a proper pair of shoes and make sure to replace them on time (300 miles per pair of shoes)

2) Do not increase weekly miles more than 10% a week

3) Make sure to do strength training to avoid repetitive injuries

4) Do proper warm-up and cool down drills



Any tips on how to stay hydrated before, during and after the run?


Before the run you want to hydrate with water and some electrolytes if the weather is warm.


During the run, you can add a nuun tablet and sip on water every 10-15 minutes.


After the run, definitely try to drink a recovery drink that has protein and carbs to replenish your system and help with recovery. The faster you recover, the faster you can return to the next run.


Are there any stretches that you recommend before and after the run?


Before the run I always encourage people to do dynamic stretches such as high knees, bum kicks, squats, jump squats, heel raises and jumping jacks. The idea behind the dynamic routine is to prime all the muscles you

need before you start running.


After running, I recommend static stretches - meaning long holds to improve flexibility of the muscles you just used during the run. A few examples are: quadriceps stretch, hamstring stretch and calves stretches are

the most popular ones.



RunRocket PT and Wellness is a mobile concierge practice focusing on providing high quality, personalized & individualized care in the comfort of your home or office. To learn more about Irina and the personal coaching services she offers, please visit runrocketpt.com.


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