ROC Multisport

Russell Evans💫
“Chasing a personal best”
And we can’t wait to see it!

MEDALS & METAS: Congratulations to Paul on crushing his second marathon! Here’s his race report:⁣
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“I learned that it takes a village to get a marathon PR! Adding coach Lizzie to my team was a huge part of my success this race. The flu sidelined me from the Atlanta marathon but Coach Lizzie calmly nudged me toward the Combos marathon the following week. Perfect weather and a flat course led to 20 stress free miles followed by a gritty final 10k. Marathon #2 was a success!“⁣
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Congratulations Paul! You ROC!⁣
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Congratulations to Keri on completing using triathlon training. Here’s her training and race recap:⁣
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“Starting training when you haven’t fully recovered from your last marathon is not recommended. I reached out to Lizzie and asked “Should I even try this??” She was confident that with lots of cross training we could make it work.
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I previously ran 5-6 days/week max 60 miles/week. This cycle, I ran 3 days/week max 34 miles/week before taper. I cycled 2-3 times/week, swam and did lots of PT. A couple of injuries caused me to miss 2 long runs, but guided me through and October 8, I toed the line healthy, happy and pain free!⁣
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I was ecstatic just to be there, but with my unconventional build I wasn’t sure of my current marathon pace. I decided to trust myself, do check-in with myself often and adjust as needed. ⁣
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It was fun starting with my friend Miquel. With the huge crowds and amazing race excitement, it was calming having a familiar face, someone I’d ran countless miles with in training beside me.
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We had a conservative start and I felt great through the first half starting to fatigue around mile 16. Mile 19, she forged ahead and I knew I couldn’t keep up. As I watched the gap grow, I knew I would need to use all the mental tools I’d practiced to pull me through the final 10k. ⁣
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I thought about my family, soaked in the encouragement from the crowd, focused on my form, repeated mantras until finally, there I was, going up the 1 real hill on the course. The final 400m and I knew I was going to be ok.

As I quickened my pace down the finish chute, I smiled at the camera and focused on the finish line, nearly being taken out by a guy making a beeline for his photo op! I blocked the force and crossed the finish in 3:50:16. Not a PR, but a time I am very happy with given where I began. I got there injury free and sore 😝.

Big thanks to Coach Lizzie!! I don’t have plans to run another marathon any time soon, but if I do I would highly consider the approach to again!”