Issue 31

IN PARTNERSHIP WITH

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Igniting Progress & Performance - Interview with Savannah Shaw

We’re so excited to welcome Savannah to The Hammer! Savannah just wrapped up her rookie year as a professional runner with Tinman Elite, and most recently has joined Hammer & Axe as a coach. Before moving out to Boulder, she was an accomplished member of the NC State Wolfpack, contributing to 2 NCAA Cross Country Championship teams and achieving multiple NCAA Championship appearances in track & field. She was a 3x All American performer, ran top-10 program marks in the 1500m, 3000m, and 5000m, and set a school record in the DMR. Savannah’s success stems from her love for the sport and the empowerment she gained in running for something greater than herself. In this interview, she updates us on her training and racing so far this fall, reflects on favorite memories from her time at NC State, and shares her goals for the upcoming season and pro career in general. To learn more about Savannah, follow along on social media @hammerandaxetraining this week as she shares some behind-the-scenes content, training tips, and more!

Hey Savannah! How has fall training been so far? You recently ran a 5k in NYC, how did that go? Any more races coming up soon?

It’s been going so well! I’m back doing double threshold training and hills which helps me jump-start the year. I’m feeling better and better. The NYC 5k was such a great opportunity to see where I’m at. I felt super strong and ran over 25 seconds faster on the course than last year, such a win! From here on out I’m focusing on cross country, something I haven’t done in so long.

Going back to your college days at NC State, what is your favorite memory from your time there? Can you describe the team-first culture and what it means to run “for the pack”?

One of my favorite memories is from 2022 track regionals (it’s the race that qualified for nationals). My teammates and I packed up the whole race and were able to qualify 5 people in the 5k by working together. That also really encompasses what I think it means to run ‘for the pack’. We looked out for each other and worked together whenever possible. I’m so grateful to have had such an experience with a wonderful group of women!

In your first year as a pro, what are the major lessons you’ve learned? Is there anything you intend to do differently heading into this upcoming season?

There’s a lot more flexibility as a pro to pick races and I learned to use that to my advantage. I focus on picking races I’m excited about and would benefit me most in my goal to set myself up well for US championships. This also means taking long training blocks to support these races. Heading into this season I plan to race a bunch November through January and then have a big training block going into one of my biggest races of the year at the end of March.

You’ve raced on some big stages, including NCAA championships and US championships. What’s the importance of mindset in being able to execute your best race on a given day? How do you mentally prepare for your races?

I’ve struggled with racing anxiety in the past and one of my best strategies so far has been to keep myself calm with other fun and light activities. I like grabbing dinner with friends the night before and watching one of my favorite movies the day of to keep my mind a bit distracted so I don’t overthink my race. Sometimes it can feel overwhelming and nerve-racking to line up for a race but I like to think back on my training and remind myself that I’m ready for whatever comes my way in the race. Staying calm and confident has been a game-changer with me on race day!

What do you want to accomplish in this sport? Let’s hear your big goals!

I want to continue getting better and eventually be at my absolute best. When I think about professional running I think about opportunities and I want to make the most of them. I have a number of bucket list items such as breaking 15 minutes in the 5k and competing at a world championship, but mainly I have my sights set on working hard and seeing where that takes me.

Training Tip: “Plus”-ing Up Your Training

There are lots of little ways to improve your training without increasing mileage:

1. Add in hills! Once a week, add in hill work to your training. This could be as a full workout or a couple of hill sprints after an easy run. Great for form, speed, and strength. ⛰️

2. Add a few 20 second pickups to one easy run during the week. 🏃‍♀️

3. Pick a core routine to incorporate after training 2 times a week. ⏱️

4. Instead of a steady/easy long run, try a progression long run. The idea is to slowly increase the pace over the long run to practice finishing strong. 💪

Savannah now offers one-on-one coaching. Reach out today if you’re interested in working with her!

⚒️ Next up on The Hammer ⚒️

From a D2 walk-on to professional runner with Tinman Elite, Austin Miller joins us to share insights on the power of resilience and self-belief. We’ll also discuss his current status on training and racing after a long build back from injury.

Give your feet the relief they need 🙌 Claim 10% off ROLL Recovery footwear with code thehammer10