Shannon's Journey to Success
Shannon Puts the Fun Back in the Run
I recently tasked Shannon with some questions to answer after her awesome string of performances, including a big PR at Broad Street.
I’ve been working with Shannon for more than 2 years now. She’s set personal bests at almost every distance from the marathon and down. She works hard and she has fun with her training. It’s been a great working relationship, even when I ask her to do some homework (answering my questions). Below, you’ll find her answers.
Enjoy!
MP (that’s me): You’ve run a few PR’s this year, tell me a bit about how you’ve gotten to that point. What do you think is working for you? What’s helped you find success?
SC (this is Shannon): Honestly, having a coach has really helped me. From years of athletics I’ve learned to listen to my body and what helps me recover, but I wasn’t very focused with my run training. Having a coach program specific workouts for me has helped me focus my training to run better and more efficiently. Varying my cross-training has helped a lot too. I used to do the same cross-training every week but I’ve started mixing it up – spin, rowing, HIIT, walking/hiking – and that’s made a big difference in how my body responds and recovers.
MP: You always seem to have fun with your training - how have you cultivated that positive energy?
SC: I’m super competitive but I also don’t want running to feel like work. I run to relieve stress and anxiety, not add to it. I try to keep easy and long run days exactly that, relaxed and easy, and that helps me dial in on workout and race days.
I always run my workouts solo but I like to catch up with friends on easy and long run days. Long runs are usually a social thing, and often planned around where we’re going for post-run coffee and breakfast. We like to map out new routes to keep things from getting boring. We once planned a 19-mile training run around which murals we wanted to see in Philly and where we were having brunch after. My run crew is always up for a good time – running in costume, new run routes, new breakfast spots – and that’s really helped keep me light and relaxed.
MP: When you plan out a racing calendar, what type of events are you looking for?
I love travel races. It’s a great reason to go visit a new place and maybe stop at a few places along the travel route. I’m fortunate to run with a crew that likes to travel as much as I do so it makes for fun group trips. I try to create a mix of races I’ve never done before and races that are favorites. There are quite a few local races that always get penciled into my calendar. A well-organized race with a fun vibe is one that usually keeps me coming back.
MP: What’s one thing that current Shannon wishes younger Shannon would have done differently?
SC: Don’t compare myself to others. We all know this but it’s much harder to actually do, especially in a sport based on times and finish place. I spent a lot of time looking at what other people were doing on Strava and Garmin and comparing stats. I’ve really stopped doing that and running is much more fun now. I stay in my own lane, I enjoy running, and I worry about comparing myself to my own stats over time. That’s how I measure my progress now and it’s much less stressful.
MP: You just ran a peak race, Broad Street Run, and had a big day. But now you’re taking time off. Aren’t you afraid of getting out of shape?
SC: Not really. Will I lose some fitness? Sure. But within a week or 2 of resuming training it comes back. On my training break, I definitely enjoy my relaxation time, whether it’s bingeing a few shows with my husband, reading some books, or getting an extra hour or 2 of sleep on the weekends, but I’m a firm believer in the “bodies in motion stay in motion” concept. I’m an active person by nature so even though I’m not running much during my break I do keep moving. I’ll do some easy runs with friends, walk a lot, hit the early morning spin class at my gym, and do some more yoga and strength training.
MP: After your break, what event/distance do you think you’ll target?
SC: I took a break from full marathons this year, but I have a fall 13.1 in my sights. The half is my goal distance for this year. It’s been a while since I’ve raced a half and I’m excited to see what I can do.
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