Q&A with Kim Conley
by Kim Conley
August 8th, 2014
Earlier this week I was very disappointed to cancel an appearance in my hometown of Santa Rosa due to a potential jury duty conflict. Although there was no way to make up for it, I decided to open up the Q&A portion of it on social media and was happy to receive some great questions. Thanks to everyone who sent a question my way, and I hope you enjoy the responses.
'You've had one of the most amazing years, running one PR after another. To what do you attribute your success?' -Michael Urquiol via Twitter
I believe one of the most fundamental components of sucess is consistency. I have been very fortunate in that I have been able to stack quality training over several years now without any unplanned interruptions due to illness or injury. My coach and I work hard every year at finding ways to tweak the training plan so that I continue to make gains in fitness, and because I have maintained good health over many years now we haven't had to deviate from the plan at all. In addtion, part of the way we have sought improvement is by varying the training and racing a lot so that I don't stagnate. In doing so we've been able to develop my range across events from the 800m to the 10k while also providing a good range of training stimuli.
'What are some things you do to help motivate yourself when your running has been sort of blah?' -Tyler via Twitter
I love to compete, so the most important thing for me is to put races on the schedule and to set goals both for those races and for intermediate steps in the training along the way. Those intermediate goals keep me motivated to train even when I am in the midst of long stretches of training without a race. That being said, I still have moments where I'm not enjoying training as much as I do at other times. I have a good support network around me, including my coach, my sports psychologist, and training partners who help me put things in perspective and find ways to enjoy the daily grind. I also enjoy traveling to new places to run because sometimes a change in attititude can be triggered by something as simple as a new trail or different scenery.
'What is it about running you love most? Competing? Community? Being in awesome shape?' -Earl Penney via Twitter
I enjoy all of those aspects! The competition is what initially drew me to the sport because I love to race. However, once I started training with my team in high school I found that I really loved the sense of camaraderie that came from shared trials in both training in racing. I've also learned to appreciate the process of building fitness. I still don't know if I'll ever be able to train without having a race out of the horizon to look forward to, but the sport has definitely become about more than simply showing up to a race and trying to win. Some of my favorite races are road races because I love the idea that I stand on the same starting line and race the same course as thousands of other runners that day and at the finish line we can all enjoy the after glow of the hard effort we each experienced.
'#NBWomen are crushing it this year. XC Nationals who wins in a team race #NikeWomen v #NBWomen?' -Michael Urquiola via Twitter
I would love it if we really could run this race! The reality is that there is probably no way to know. New Balance and Nike have many of the top female distance runners in the country, but we train for and compete in events from the 800 to the marathon. I have no idea how to compare a world class 800m runner to a world class marathoner.
"What is your longest distance you have ever run at one time?' -Bob Miller via Facebook
The longest run I have ever done is 20 miles. I will often run as long as two hours for my long run in a base phase of training, but on one particular occasion I was having a really good run with my coach and we were averaging under 6:20 pace, so he let me add on a few minutes beyond 2 hours just so I could hit 20 miles.
'What is your best advice for people who picked up running later in life?' -Audrey Jennifer via Twitter
One important consideration that comes to mind would be to remember that a person's age doesn't correspond with their training age (the numbers of years a person has been running). Sometimes it may be frustrating for a novice runner to have peers who are more accomplished, but just remember that you may make gains much faster than they can!
'I know I am not as good as Pro Distance Runners but how do I get into a track race against them?' -Derek Rubis via Twitter
Competing in the track race or heat you want to can be tough. Even the pros can't control all the races they get into. Unless you are really committed to staying on the track, my best recommendation would be to sign up for a road race where the pros are racing because those are usually the easiest venues to run the same race as a pro and have an opportunity to interact with them after the race.
'What is the best way to train and help mentally build up a runner who has dealt with injury after injury'? -Nick Hartz via Twitter
Injuries are very frustrating and at some point we all get caught in an injury cycle. The common understanding in our training group is that remaining healthy is the surest path to success. The best way to do that is to find that threshold where you can train at the highest level without getting hurt while also remaining very diligent about injury prevention. In the times when I have been stuck dealing with injury I use my past success as a motivator along with dreams about the future to keep my spirit alive and willing to work hard through healing and cross training.
'How do you focus on a main goal (ie 2016) while still focusing on the small steps to get there?' -Jeff Purdom via Twitter
My coach and I work in Olympic cycles, which culminate with the Olympic Games, but have important milestones along the way, such as the World Championships. From each of those milestones we work backwards to set intermediate goals that will help build me towards those milestones. This approach allows me to place a large emphasis on the small steps because I know that ultimately accomplishing those goals are what will set me up to reach the larger objectives.
'What is your favorite track to compete on?' -Brittany Bickel via Facebook
Hayward Field at the University of Oregon always has a great atmosphere, and I have good memories from competing there. The fans that flock to Eugene make every athlete feel like a star, and it never fails to make me eager to deliver a great peformance for the supportive fans or Track Town.
'I believe you are inspiring a new generation of runners. Which runners have inspired you over the years?' -John Timm via Facebook
I have had a lot of positive influences in my career, especially since I became a professional runner and have had the opportunity to get to know many highly accomplished athletes. That being said, my freshman year of high school I bought a poster of Jen Rhines, and it hung on my bedroom wall throughout my high school career, so she was one of the first professional runners that I looked up to.
'Favorite trail you've run on and your hero in another sport.' - Star Stevenson via Facebook
Last summer I spent 3 weeks in St. Moritz, Switzerland. There are a ton of cross country ski trails that are hard packed dirt in the summer and make for great training in a beautiful setting.
As a kid, I was a huge Michael Jordan fan!
'What is your favorite post-race treat?' -Jessica Leigh Gordon via Facebook
I love a burger and a Guinness
'Any advice on nutrition during season for a collegiate woman athlete? Like for harder workouts, prerace/postrace meals, long runs etc.' -Car Gar via Facebook
Nutritional needs can vary a lot for an athlete depending on genetic makeup and training load. I will always be an advocate for a healthy and well balanced diet, but beyond that the best advice I can give a female collegiate athlete is to use the resources on campus and through the athletic department (particularly if there is access to a nutrionist) to have an individualized nutrition plan tailored to her specific needs.
'In addition to more Olympics what bucket list races do you have for the future?' -Aaron via Twitter
There are so many races out there, and I wish I could run them all! On the track I would love to one day run in the Paris Diamond League meet, as well as "Spitzen Leichtathletik" which is a meet in Luzern, Switzerland that gives diamonds to the winners of the races. On the roads I would like to run Beach to Beacon, go back and run the Falmouth Road Race again and one day race the Carlsbad 5k. Eventually I'll move up to the marathon, and I hope to compete at both Boston and New York.
'Your racing and running style is so fearless. What are your tactics for staying confident and mentally strong?' -Kristan Dietz via Twitter
Thank you! I know I mentioned it briefly in my response to a previous question, but I work with a sports psychologist regularly. Doubts are a very real part of the sport and combating them requires specific training and practice. I am still working on it, but I have found two things in particular that help a lot. One is to have cues to focus on through different stages in the race so that I don't let negative thoughts creep in, and the other is to remind myself going into races to trust the training I have done.
