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Read on to meet three P3Runners with three very different running paces and histories and learn how they are preparing for the 2021 Fleet Feet Liberty Mile!

 

Matt Brady: I’m Matt, and my expected pace for the Fleet Feet Liberty Mile is anything under 7 minutes.

Lauren Wright: Hi! My name is Lauren, and my current pace is about 14 minutes per mile (more specifically, according to my Apple Health app, it’s 14 minutes and 17 seconds per mile). In my speediest days, I ran about 9:30 for a single mile. To be clear, my pace for anything over a 5K has never been faster than 12 minutes/mile. My motto is, “slow and steady does not win most real races, but it sure does get them done.”

Jacqui Pressley: Hi there! I’m Jacqui. For my longer distances, I typically run a 10:30-11-minute/mile pace. For shorter distances, I run a bit faster, and if I prepare and train well, I run one mile at a sub-9 minute/mile pace.

How long have you been running?
LW: I have been running since 2012. My first real race was the UPMC Health Plan / UPMC Sports Medicine Pittsburgh 5K Run in 2013 as part of the DICK’S Sporting Goods Pittsburgh Marathon Weekend, and I have run it every year since then. Despite a year or two in between then and now of being an extreme power walker, I have considered myself a runner since that day.
MB: I ran my first race back in 2016. I ran a 5K with a friend of mine and did absolutely zero training for it. I was out of gas after 1 mile. Since then, I had slowly increased my distance running the next year before really getting more serious about it in 2017 when I decided to run my first half marathon.
JP: I started running for fitness about 20 years ago and have been running ever since. That first “run” was only 30 seconds. I was so out of shape at the time that I could not run any longer, and over the years, I continued to build my time and distance. Although I have run hundreds of miles over the years, it took until four years ago for me to run my first 5K at 46 years old!

When do you typically run or work out?
JP: I typically work out in the evenings. It depends on how my workday and work week is going. If time permits, sometimes I’m able to sneak in a lunchtime or morning workout.
LW: When I’m stressed! Haha - I know you’re asking about the time of day, but that’s still accurate. ;) I typically plan to work out first thing in the morning, but I usually end up exercising after work. I plan to get back to morning runs this month!
MB: During the summer, the earlier the better. It gets so warm and muggy during the summer that it can be unbearable during the day or even into the night. I also find it relieving to finish my workout early in the morning and go through my day knowing I already got it done. During the other seasons, though, I typically run in the evening. With my early work hours during the school year, evening runs are really the only time I have.

Have you finished the Fleet Feet Liberty Mile before?
JP: I ran the virtual Fleet Feet Liberty Mile last year, and in 2019 I was a spectator at the in-person event. As part of the crowd, it was so much fun to cheer the runners on, especially those who I knew were running their first Liberty Mile!
MB: I ran it last year when the event was virtual. I look forward to running this race where there will be crowd support and the excitement to begin at a starting line with other runners!
LW: Yep! In 2020, I ran the virtual Liberty Mile. I haven’t run it in person before, so I am excited for this year!

What is it about the Fleet Feet Liberty Mile that you find most appealing?
MB: The fact that it is only a mile! Sometimes, I get caught up in training for longer distances. This race helps train and prepare me for speed!
LW: The short distance and the opportunity to see if I have an inner speed! I am curious to see if I can break the 12-minute mark through the adrenalin of being surrounded by other people and racing live and in-person again. Note: I don’t have a goal of a sub-12-minute mile; I will let my body tell me what is attainable in the moment -- check back to see how it went!
JP: It’s a party! The music is fun and the crowds are fabulous with high energy! The Fleet Feet Liberty Mile is everyone’s race, and there’s a race for everyone. Another thing: it’s a mile, which means it takes less time to get to the party at the finish!

How are you training for this year’s Fleet Feet Liberty Mile?
LW: I am following the free training guide from Fleet Feet Pittsburgh -- let’s see if it makes me a success story!
MB: I have a local park where there are half-mile loops, which I use for my speed training. Otherwise, I run through my neighborhood, trails, and hills for mileage runs.
JP: For this year’s race, I will be training by building my endurance with various cardio workouts and lifting weights. I will also be doing speed workouts at a local track and incorporating hill repeats.

What’s your goal for this year’s Fleet Feet Liberty Mile?
JP: My goal is to enjoy every minute of it, take in the atmosphere, reconnect with some people I have not seen since the pandemic, and meet some new people. Time-wise, I will be happy with a sub-9 minute mile.
LW: I have three! First: to finish (that’s my goal for every race). Second: To complete in under 14:17 (my official Apple Watch pace). And third: to have a blast! I am so ready for in-person racing!
MB: My goal for this year is 6:45. I’d like to beat my time from last year of 6:52.

Are you participating in person or virtually?
JP: In person, and I CANNOT WAIT! This is the first live race I will be participating in since before the pandemic.
MB: I will be participating virtually this year from New Jersey!
LW: I will be there in person - I can’t wait!

What advice would you give to someone looking to cross their first finish line ever at this year’s Fleet Feet Liberty Mile?
MB: I would say to soak in the excitement, the anticipation, and the run. Whether you are running, walking, jogging, or sprinting, crossing that finish line for the first time is a personal record (PR)! This is something to celebrate now and a new goal for you to beat in the future!
LW: Have fun and do your best! A mile is an accessible distance for anyone and any pace. No matter how long it takes you to finish, it’s a finish and you’ve earned it!
JP: Although it’s tempting, try not to sprint or run too fast when the race starts. Take your time to run at YOUR pace. There is only one time to have your first race, so do what you can to make the most of it. Soak in the atmosphere and feed off the energy of the crowds. Also, don’t forget to stay to watch the elite runners race! Seeing the pros is so exciting, and if they don’t fly past you too quickly, take note of their form.

What advice would you give to a distance runner looking to take on this different type of challenge?
LW: I am someone who has tons of endurance and no speed. If you think you’ve got both, why not put it to the test?
MB: As someone who loves to train for and run half marathons, I was able to use my speed workouts to help prepare me for this event. Unlike longer distances, though, you will need to work on being comfortable sprinting. Distance runners train to hold back from going all out and saving that energy to last throughout a long race. The Fleet Feet Liberty Mile requires you to expel all of that energy from the get-go and maintain it for the duration of the mile! Train yourself to run a mile at your longer distance race pace and build on from there.
JP: The Liberty Mile is a great way to try something new and challenge yourself a bit differently. You can make this race anything you want. You know you can run a mile, so choose a goal you’ve never accomplished before. You could run the fastest mile you’ve ever ran or chase the time of a professional, or maybe you are challenging yourself to put zero pressure on yourself by enjoying a slow-paced, fun mile.

What’s the best running advice you’ve ever received?
MB: Always give yourself a rest day. During training season, it can be tempting to skip rest days to continue building yourself so you can crush your goals. However, those rest days are essential! Your body must recover from all of the hard work you’ve been putting in. You can’t constantly run a machine - it will break! Your body is the same. I learned this the hard way when I continued to push myself with my training and not allowing enough rest days. I ended up having a prolonged knee issue because of this. I am better now though!
JP: While running in a race, run in as straight a line as you possibly can. I know it can be tough to navigate your run with so many other runners, especially in a crowded race, but the more you weave around people, the more distance you add to your race. It’s best to conserve your energy instead of running unnecessary distance.
LW: Do not wear your race day outfit for the first time on race day. I got this advice too late, but it was great wisdom.

How are you cross training for your Fleet Feet Liberty Mile?
JP: I’m doing all sorts of fun things to cross train! Cardio classes at the gym, cycling classes, yoga sessions, as well as working on strength.
LW: Apple Fitness+ videos. I also hope to do some hip hop step and spend time on the trampoline!
MB: I have a stationary bike at home where I complete a variety of online classes working on cadence (speed) and resistance. These classes have helped me to maintain a high cadence at a higher resistance. This has helped me increase my speed and build my stamina for the Liberty Mile.

Do you have questions about the Fleet Feet Liberty Mile or for our P3Runners? Email us at info@p3r.org.