IF you have a developing female athlete/runner-READ!

My passion is helping all athletes, especially females- particularly young gals and their families navigate the developing years of training and competition and how those things align with raising a healthy, confident, kind human who feels empowered and creative as a whole person in and out of her running life.

I have had a very long relationship with running- fast, slow, short, long, up, down, losing, winning, all of it.

And as with any relationship, we (yes, I will personify her!) have learned very much about each other. We've developed through us balancing a long elite running career, a full time teaching career, coaching , and raising two magnificent girls, oh and the puppies, fish, hamsters, and the mice we inherited from the neighbor - can't forget about them - I mean- we didn't have enough going on already ha!-

Through all these life perspectives, running and I have learned each other and the world: hand in hand, heart to heart. All these relationship nuances led she and I (yes running is a she now-ha!) to beginning our JPH summer camps just over 2 years ago. From here, birthed a passion project and a way to teach and give back for what was given to me and for what I also missed out on.

I feel she and I are in a unique position with all these different lenses and perspectives we have experienced.

I mean, how many coaches were actually competitive athletes themselves, still are, through middle school, high school, college, post collegiate, starting a co-owned elite female racing team, several pregnancies, raising children, working full time, then adding a side job, injuring set backs, comebacks, hormonal issues, night school for masters degrees - AAANNNND running never left me-well she ghosted a couple times while injured- BUT hey I probably deserved it the way I was treating her! ahh - longterm relationship here!!!!

These are important life events that I have garnered much wisdom and perspective from. You just cant teach that. I know looking back and forward (still lots to do!) on my career, I have had many influential and also detrimental experiences that I hope to address and share with other athletes like myself.

Basically, I want to offer messages and support to female athletes(all athletes really) that I did not receive- not due to negligence- but from the process of learning and growing as a running culture and sociocultural pressures and expectations- for instance, the messages or advice a girl receives concerning her body and how it develops and performs optimally through developmental, child bearing, pre menopausal, menopausal and post menopausal years.

Teaching girls and women and coaches alike how our bodies (different than our male counterparts) respond differently during each stage of our development and monthly in and around our cycles and hormone fluctuations.

These subjects were so taboo when I was younger. In fact, many of my teammates lost their periods- like that was a sign you were fit or something! Cue the scary carnival tunes and "Welcome to the LEA Low Energy Availability: where fast times are around every corner...wahoo! But then CRASH, burn, loss of menses and maybe some sweet stress fractures to top of the sundae! Yah sounds real fun, yummy! - but seriously, no one discussed this with me no one knew or understood outside the running world and there really wasn't any research on females at this time being done much less people vulnerable and brave enough to speak up.

Me, I attended the carnival above and was just put on birth control to start a "fake" period and given a script for Vioxx to fix the problem along with being shuffled to the training room to ride a bike solo for the next 8-12 weeks while I healed up. yah! adolescent sport is so fun ha!- geez I was a baby- 19. No wonder I got depressed and broken for a couple yeas! Listen, I know there are far worse things in life than me going through this- its ridiculous how lucky I am. But, maybe I can help you all avoid this? I know I wasn't the only one in this position, and I think things are better now than the way they were before, but just in case there are still coaches out there or parents guiding youngsters with talent in these old school beliefs, I am here for you.

Not to judge or point fingers, but to share my experience and to say- we now know better so let's do better. There are so many medical and trained professional-resources- out there to teach and guide us when we find ourselves in sticky situations like above. The truth is, once I learned how to take care of myself with community, self love and care, REAL nutrition (not trendy info), and SLEEP, along with a great coach who cared about ME- I started doing amazing things.

And, I continue to do so. Even in my 40s. You can't argue with that! Have I had injuries? Well, yah a few, but overall I have been healthy. And, honestly, most elite athletes whose full time jobs are their sport with all the resources at their beck and call- massage, PT, resources- even they get injured and old- ha!

So I do have grace on self with this and I hope you do too. I still have the sting of last year scooting down the school hall with my fractured leg in between teaching a fitness walking class to a quarter of a mile trek to the health room- 3 times a day! It was so excruciating on my ego and yet humbling. But, I was determined to find connection, love, and purpose in some some way in each day.

Story Time! I will tell you there was one teacher always in the hall grumbling. I will never forget the day he pointed at me scooting swiftly to my next health class saying, "WHATEVER you did to look like THAAT, STOP DOING IT!"

What! Well, that was hard, maybe he was right? maybe I was destroying myself with my very best friend running. LESSON 1: Don't listen to the crowd. Especially when said crowd has no winning track record! I am so glad I am strong enough to not listen to people like this. I stuck to my recovery with support from my coach and chiro and all my knowledge AND I can report I have had hundreds of more life enhancing running experiences since that comment! Thankfully I don't listen to the crowd.

In conclusion, LISTEN TO YOUR GUT- YOU KNOW YOU-TRUST YOURSELF- even when you don't get the results you want right away. Maybe there is a lesson to be learned through that challenge? Maybe there was a mistake you made that needed reflection? But that's the point! This is your journey! Trust You. Don't listen to those who just don't get you or our sport. Stay strong in your gut and if need advice- talk to a trusted friend/sister in sport- like me ;)

Work with your Teammates and Competitors to REALLY LEVEL UP

There may be an unfortunate misconception that girls perform better out of wanting to crush their competitors even their own teammates. Teach girls to REALLY love self at core so they don't NEED sport to feel validated or enough to live in this world. That running hard is something she does, something that she realizes feels really good! She realizes she can push and push boundaries and break through anything with feeling and accepting that push and challenge. Teach her to see a fast competitor- at a race or on a team- not as a threat but an opportunity to level up. Do this by flexing her gratitude muscle- that the girls have each other to reach their individual and collective very highest level of performance. We all know that you run faster with competition. And doing it with a sense of belonging.

In fact, studies have shown that girls are different from their male counterparts in that they perform better when they care and want the best for their teammates and competitors. The misconception here is that this is a weak noncompetitive attitude, but that's the confusion.

How about we teach girls to value each other's roles and see a fierce competitor with gratitude that we have an opportunity to level up during this next competition by racing with this other gal instead of perpetuating a gossipy, distrust amongst our female culture. I mean, when I line up, I'm fierce as hell, but I am also hoping the girl next to me runs hard and gives me a run for my money. Otherwise, what's the point of the win…lol We shake hands or better yet hug at the finish line. Better and faster together.

Accept Yourself- Body and Soul

I think my biggest message for young women in sport is to accept oneself, don't try to look, act, be someone else just because you see them successful at the moment. I saw a lot of short lived success and long. The girls who achieved longevity in this sport understood THEIR strength and were ok with the eb and flows that a long running career presents. These girls worked with coaches who knew that there were many, many ways to get to a goal. I saw a lot of coaches with massive egos and this caused their athletes to not sustain in this sport because they were unable to open up to new ideas or ways of doing things - they dug their heels in with “their one genius” system when the truth is - your system only works for some and only for so long- again, I am sure your system works great- but just be open to different and new.

Show Up, Give Effort, Don't Quit

I would also encourage athletes to just keep showing up; don’t quit just because for a year or two you don't get the results you want. Trust me, if you keep showing up, the gift will come! Just show up, be a good teammate, be coachable, and give 100% effort of what you have on that day. Always considering that your 100% is dependent upon your unique stressors, needs, expectations, and challenges, and you can always walk away feeling good about that effort and not a “number” in feeling achievement or self worth and RELAX, Calm down- stop giving so much value to every single session. Did you give your effort? Then, pat yourself on the back. You know the truth. You are 12 or 16 or 20 or 30 or 50- just calm down and do the work for the day at your effort. Stop looking around for validation and get it from knowing you did what you could today in a space and sport you do love to do. That's it! Competition is not self worth or identity, competition helps us grow personally. As soon as the girls understand this, the sky's the limit!

Story time: As young runner, I was one of the slowest; really, I was awful. Im not special. Im a work horse. Ad eventually, I managed to make a relay team after a couple years of struggle and just showing up-Albeit I was the slowest leg of the 4x800 girls in middle school -once I arrived to my high school career, I unexpectedly won my first HS cross country race by over a minute. Again, I was shocked beating girls that smoked me in middle school- But really - it was the result of hard work, consistency and a good attitude: All my coaches were different and instead of resisting each's own coaching style, I accepted all of their unique lessons and ways of coaching me with an open and light heart (ok, there was one that was sooo bad- ha! but I still showed up and got through-ha!. College was a rough go and a REALLY JUICY story!, but I rallied after and got back to my strength and winning all distances of road and trail races consistently and setting records. My point is, the process is long- the picture is BIG! There will be troughs and mountains. Have as much fun with the ride as possible.

Key to My Longevity in Competitive Running

I have been running competitively for well over 30 years, I belief it's learning many ways of training and racing and especially: Never giving up. I feel that running is a metaphor for my personality and life. I am a person who thrives off of challenges, yet I can be highly fearful and anxious. This may come as a big surprise to people but I have come a long way…lol I used to be scared to speak in groups and now all I do for a living is speak, teach, and lead. I like the feeling of challenging myself, preparing and working hard towards a goal. In running, I can make my own goals personal to me and for my own growth and development and not to please anyone else. Then, I make a plan based on my deadline or goal and I reach that goal even when my legs are not working. That may sound weird, but truly, I stay the course and figure out how I can meet the exact same adaptation or skill using a different method. I view obstacles as challenges in the game of life. This helps me remain calm, keep moving forward, and feel playful and joyful in the process- even if the process requires a swimming pool or a rower instead of a road or track. I understand deadlines are arbitrary, that if I do not meet my original deadline due to variables out of my control, there is no need to get down, anxious, or feel behind in life. All we have in life is time. In my life and in running, I view both as having no finish line. I have never been a person who is excited to end a race so I never have to do that again or one who is focused on the end of my career so I can put my feet up so to say. I view all efforts in my life as a unique process. Sometimes I meet goals on my desired timeline, other times the world forces me to be patient and wait. But, I never just say- oh I'm done! Ha- no way!

Highlight Of My Running Life? The last two races I did at 40 after accruing some pretty nasty injuries. I had so much gratitude and joy and I ran hard and fast - I surprised myself. I once again showed me that all the years I kept showing up even in different capacities were still building my engine!

And then really I would say qualifying for the 2012 Olympic marathon Trials because it took me 3 years of progressive training cycles and then several races to finally qualify and eek out that time. The best part of that race at the California International Marathon was not the time or the qualification, it was all the women I met before, during and after the race.

It was the first time I actually ran in a huge group of women. I always ran ahead and really missed out when I was younger in running together while simultaneously racing against other women. As soon as we crossed the line, we cried and hugged and exchanged numbers. We saw each other a month later at the actual Olympic Trials which was like a huge reunion.

I realized at that moment how precious other women in our sport are in working together. I believe most men perform well against each other in competition, but us women are different in that we level up by caring and rooting for each other. That does not mean you cant want to kick another gals butt in a race, but you are respectful, caring, kind, and you only want to kick her butt cause she and you ran a hard race - not to demolish each other or dampen a spirit,And I understand gender should not put us in boxes, so really just understanding the type of athlete you are and what helps you improve.

I read about an athlete (who happens to be male) who was the kindest, gentlest guy, but when he raced, he was focused and intense. He said he ran best out of anger so he would pretend someone was breaking into his home and robbing his family. Ha that seems extreme but hey it worked. I remember in high school, the attitude to dominate and secretly cut down my competitors was not only common but encouraged by adults in my sport.

Looking back, for me this mentality was very damaging. It caused me to stay in my team bubble when I could have made so many more friends and connections with sisters in my sport on a deeper, more meaningful level. I did have my people, but I see how I could have been more open if I would have looked at my competition as a blessing. Like, wow, I get to run against this girl and she scares the hell out of me - yes! I mean, what good is it to win every race? Or when you lose to have an excuse or a cut down of the other girl. This sucks and it needs to stop. I missed learning this opportunity fully until I realized I run best out of love and joy, not anger, one-upmanship, or distrust. I think a lot of girls are like me.

Challenges As Developing Female Runner

One of my biggest challenges as a developing female athlete I would says hands down nutrition and proper recovery, which is probably why I am obsessed with both those things now. And I will say to no ones fault but sociocultural pressures did I fall victim- like it seems very common among runners in my generation- to the idea that lighter meant faster, especially as I got fitter- it was a variable I could control that I thought could optimize my performance - little did I know I was running up against a wall the whole time. Nobody talked to us about proper nutrition or disordered eating.

Most coaches perpetuated the ridiculous idea that once a girl hit puberty, gained a few pounds and started her period her fast days were over. This message really gets me fired up. It's wrong and it end girls careers or even worse this message is perpetuated at the collegiate level and can really stick into adulthood. If you consult the science, fueling up adequately reduces injury risk, optimizes performance, and stabilizes blood sugar, mood, brain performance, and health. In fact, I love sharing that every single female running record was broken after a woman's menses. If these coaches were doctors, they would explain to their athletes that yes, you may feel a bit sluggish, heavy, even see a decline in performance, but this is temporary- your body is actually preparing to be stronger. Stay patient, your time will come. It's never over. Look at me!

How does a girl have a breakthrough performance?

I think these kinds of performances come on their own timeline. Which makes it hard for us to control freaks. But with that said, I think teaching girls to be process oriented and not outcome driven. Yes, have big goals, have goals that engage you along the way towards that big goal, but enjoy the day to day of putting in the effort, building relationships, and enjoying each moment both celebratory and challenging. With this attitude, a girl will be happy with her own commitment, growth, and just accidentally come upon breakthrough performances.

Again, stepping back and viewing this running thing as a life long work of art that sometimes will reach highs but also lows. Ride the waves and keep calm. All you can do is promise to give yourself the best effort you have for that day and some days I am at 50% but if I give 100% of that 50% for the day, I can walk away pleased with myself knowing I am still moving forward. I see a lot of girls try to give 100 on days they are just fatigued from school or other life responsibilities and they fall short and feel terrible. Well, of course you are going to fail and walk away feeling badly, but if this girl could see that human beings with a lot of expectation and to do lists sometimes get fatigued mentally and physically, we could see that some days we are at a 75 nor 100 and if we can give 100 effort owning that 75 for the day, we feel a job well done and we move forward to a new day that may bring a 90!

What is something you wish you knew as a pre collegiate athlete?ROOM WITH the other athletes on your team - non negotiable. Get to know them, become family. Pick a program, team, and coach who you are attracted to and will thrive amongst. Obviously there will be a myriad of personalities on the team, and that is good! But find a team you feel comfortable being yourself with. Go to the school your heart wants you to attend, not the hyped up school or the school that gives you the most money. If it is not a good fit, you are going to struggle. Make your decision based on your internal feelings and not to please or impress anyone else. It's your future and life.

Last share?

Always know "WHY" If your reason for running is for fame, scholarship, impress your parents, to demolish other humans, you will struggle mentally, emotionally, and physically. If you want to run because you have good personal internal motivators, then show up and remind yourself of your whys when it gets tough or monotonous. If you have no internal reason, then maybe join another sport or club. There is nothing wrong with that- don't live other people's dreams.