Runner Spotlight: Shannon Smith
Shannon Smith is an Elite Runner who competes for Team Run Flagstaff here in Flagstaff, Arizona. She is fresh off her new Marathon PR at the Houston Marathon in a time of 2:39:40. We got the chance to ask her a few questions about her buildup to Houston, her race, and what’s on her radar heading fully into 2023!
What made you decide to run Houston this year?
I really wanted to run a fall marathon but the timing wasn’t quite right - so I opted for a winter marathon. I wanted to run fast and I knew Houston was going to my best option.
Both my mom and sister have run this race and they gave me positive feedback about it. Also, I equated Texas with warm weather and wanted an escape from a Flagstaff winter.
What was your goal going into the race?
I had a lofty plan of hitting the trials standard as my A goal (2:37). But my B goal was to enjoy the first half and push in the last half.
How was your training leading up to Houston? What adversities did you face along the way?
During this training block, I worked hard to have consistency. I wrote out major goals and steps to get there three months before the race.
But, life is always unpredictable.
I have a three-year-old who started preschool in the Fall so we were subjected to a new germ pool and I got sick quite a bit.
I still tried to make sure I was hitting my workout paces when I was healthy. I upped my vitamin intake and made sure to get a lot of rest and that was key.
Overall I was happy with my build. This was my second marathon so I am still getting the hang of marathon miles.
What were the key components of your preparation?
I consistently increased a tempo workout at goal pace by adding a mile or two per week. I would use classic fartlek/ladder/interval workouts at a slightly faster-than-goal pace for the second hard effort each week.
I raced a few fun races leading up that kept the excitement real for me and I tried to keep my mileage above 70 miles but that definitely wasn't perfect. I also added a little core and strength and ate a bunch so I would be properly fueled.
How was your race?
I was part of the ADP (athletic development program) and we had our own corral right behind the elites. The pace group with the women trying to hit the standard were all there with me, and having met them the day before I felt encouraged to have a common goal and I didn’t feel alone.
I was filled with hope more than nervousness which was a good sign.
As the gun went off I felt such good emotions and my body felt almost as if it were on autopilot for the first half. I clicked off nineteen of the first twenty miles under six-minute pace and my mentality was that I was banking some spare time for the final part of the race where anything could happen.
Around twenty miles I felt discomfort, not insanely bad but I felt strained to keep pace.
Then twenty-two miles went by and I started to really struggle. My quads seized up and I started to feel the “running through jello” sensation.
Let me tell you, four miles is an eternity when that starts!
The last two miles my thoughts went a little dark and I just tried to keep my feet moving. I was so concerned about the pace at first, but then I started to go into survival mode at the very end and pace didn’t matter.
I just wanted to get to the line.
When I was in the last mile I saw the time on my watch pass 2:37 and I felt crushed because I was so close to the end. It was hard not to get discouraged. My legs almost gave out at a few points and I was worried I would fall. I remember thinking that all of the miles I had just run wouldn't count if I couldn't finish. I miraculously crossed the line at 2:39:40 which is still a great personal best.
What did you take away from your race day performance?
Sometimes I let the goal or a time or place get in the way of celebrating the actual accomplishment of enjoying and running a race well. Regardless of the time I spent everything I had on this day and was lucky enough to be healthy at the start and strong enough to finish. I always need a reminder to enjoy the process.
Is there anything you would change?
I gave everything I could on this day and I am proud of my execution. But I believe my endurance threshold could use some work so that is what I will try to increase for my next build.
What are you most proud of?
Those last four miles. I credit the women in my family who have taught me by example to not give up. I have seen this in my mom, my sisters, my aunts, and even my grandma. That is what kept me going, I am so proud of my tenacity when the wheels came off.
What's next for you?
I know I want to race some fast halfs. And then eventually another full marathon this fall. I have my eye on the Chicago Marathon.
Rapid Fire Questions:
What's your favorite running shoe?
What's your favorite running route in Flagstaff?
Mt Elden, Fat Man's Loop, and all the trails around it that I routinely get lost on.
What's your favorite coffee shop?
Cedar Coffee House (for the pastries mostly)
What's a hobby of yours that people may not know about?
I like to roller skate, although I am not very good at it.
If you could be any superhero what superhero would you be and why?
Probably one of the Teenage mutant ninja turtles, they just seem like they are having the most fun.