GO! St. Louis 2010 is this Sunday and with so many of our customers running the race we figured it might be helpful to read an interview with Julie Lossos who many of you know as a member of the Big River staff. Julie is a very accomplished runner in addition to being a great Running Store employee! She actually won the GO! St. Louis Marathon in 2001 and has since gone on to run 2:55 and now is in position to not only win another GO! St. Louis title but also to take a crack at the Olympic Trials qualifying standard of 2:46. Read her thoughts below...maybe some of her advice will help you this weekend!!
BR: First things first how are you feeling with just a few days to go until the big race?
JL: I feel fairly confident that I have done the appropriate training and am strong going into the race. Of course, I always have the taper-time nerves that stem from running less and knowing that the training is in the bag--I can't get any fitter at this point. Now I just have to recover properly and get some good sleep. I'm excited for the race and to see what I can do out there.
BR: You have won this race before but it was way back in 2001. Compare how fit you are right now to back then.
JL: In 2001, I was a junior in college and it was my first marathon. I had a goal pace, but ultimately I just wanted to finish, so I was a bit naive to the marathon itself and to my abilities (although the naivete did have its advantages). I think I was pretty fit back then, to be able to run 3:00 for my first marathon, but I probably maxed out at 50 miles a week or so during my peak training. Now I have a lot more experience, miles, and long quality workouts under my belt, not just during this training segment but over the past few years of solid training. I think I am a stronger runner now, both mentally and physically...even though I have a few more years of age on me.
BR: The GO! St. Louis course certainly has its challenges. What is your advice to the thousands of folks who will be running those hills on Sunday?
JL: I would suggest not worrying too much about an absolutely consistent pace from mile to mile. Because St. Louis is a hilly course, you may have the same effort level from one mile to the next, but your times are going to vary due to the varying terrain. As for actually running up the hills...driving those knees and arms and making sure not to let up at the top of the hill is usually the way to go. Then let fly a little bit on the downhill. Remind yourself that after every uphill there is usually a downhill to follow!
BR: When you go into a marathon or a half marathon do you have a very specific plan or is it more of like a Plan A, Plan B, Plan C type of deal?
JL: I tend to give myself several different goal times/plans. Plan A would be under ideal conditions (weather, course, a cooperating body, etc.) with the outcome something I would be fairly ecstatic about. Plan B would be decent conditions and a time I would be content with. Plan C would probably be in less than ideal conditions knowing that I'm in better shape than the circumstances allow me to prove. I had to default to plan C in my last marathon in San Antonio, where we woke up to 70 degrees and almost 100% humidity before the sun even emerged. I had decided I'd start with my original planned pace and see how long I could hang on, hope for the best, and not beat myself up too much about the negative outcome...and try to redeem myself next time around.
BR: I think a lot of folks that come into the stores would love to hear your advice on the little things like when will you wake up on Sunday? What will you eat the night before? What will you eat the morning of the race? Do you take energy gels during the race?
JL: I'm not someone who has to eat the exact same meal the night before every big race. Just something with a decent amount of carbs and protein but nothing too heavy or spicy. Some kind of veggie pasta or rice dish is pretty standard. As for the morning of, I will try to wake up a couple hours before the start of the race, eat a bagel with fruit spread, a little soy milk, and some juice, and try to wake myself up enough to get out the door in time. I always take Gu, usually two, one about 60 minutes in and then 45-60 minutes after that during the marathon, and vanilla is my flavor of choice. Sometimes I will take a Gu on the start line or something else easy to get down and digest quickly, if it has been awhile since I've eaten anything. I also try to alternate water with the sports drink they hand out.
BR: Another thing I think people would like to know is what kind of shoes you train in? A lot of people are asking about barefoot running. Do you subscribe to that theory? Also, do you race in racing flats and would you recommend them for folks running on Sunday?
JL: My current favorite training shoe is the Brooks Trance. It's a high cushion stability shoe for the overpronator that I am. I was talked into my first pair of racing flats a few years ago and haven't looked back. I have been loyal to the Brooks Racer ST racing flat. A flat not only makes you feel faster, but it's just enough less weight that over 26 miles, it really makes a difference for the legs. I usually wear them for hard workouts and long tempos, too. As for the barefoot running, and I'm not just saying this because I work at a shoe store, I do not subscribe to the barefoot running theory/movement. I do agree that there are some pros to occasionally running with little or no shoe and strengthening the little muscles/tendons in your feet that are neglected by being in a stable, cushioned shoe, but I do not think the pavement is meant to be constantly pounded barefoot. I like some shock absorption.
BR: You are someone who didn't run in college for your team. You just trained on your own. Since college and especially recently you have made huge improvements. What are you doing now that is making you so gosh darn fast!?
JL: I have been lucky enough to have been able to consistently train without injury or serious burnout for the past several years, which really makes a difference. This has also allowed me to increase my mileage quite a bit. One of the biggest differences, though, between then and now is that I have had people to train with and bounce running ideas around with. Through college and several years after, I primarily trained on my own. Pretty much every long run and workout was just me out there. After joining the Big River Racing Team, not only have I had people to meet up with for long runs and some workouts, but I've had people challenge me and my thoughts on training and competing.
BR: Back to this Sunday, the weather looks pretty darn good. Right now I think they are calling for a sunny day with a low of 51 and a high of 71. What do you think about that and what would your advice be to everyone running on Sunday as it relates to the temperatures.
JL: I will gladly take a low in the low 50's, as long as the temps don't climb too quickly. I'd prefer maybe 10 degrees cooler than what they are predicting, but it could be much worse. As far as advice, remember that good hydration doesn't begin the day of or even the day before the race. Make sure you are taking in lots of fluids all week leading up to the race and properly hydrate during the race--not just water but electrolytes, too.
BR: Finally, what is your goal for Sunday's race?
JL: Goal #1 is to PR and have a smart race. Goal #2 is to run sub 2:50. Goal #3 is to have some fun while doing it. :-)
Thanks for a great interview Julie. The Big River community is pulling for you!
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