Issue 5

Interview with Coach Tori Gerlach

Hey Tori! Glad we could finally get you on here. How’s it going today?

It’s going well! Happy to be here 😁

How’s life been for you in the last year?

A lot has been going on lately! Running obviously keeps me busy.. but I’ve been interested in starting the next phase of my career as well. My main goal was to find the right fit for me. In the fall, I got a job as a Customer Experience Specialist at Skratch Labs! The company, the people, and the culture are all a great fit and give me the flexibility to continue training while working full-time. As if that wasn't enough, I'm currently planning my wedding with my fiance, Jackson. It's stressful at times but I know it will be amazing and worth the effort in the end. So yeah.. just a few things going on, haha!

In a perfect world, would you be completely all-in on running? Or does having a job/hobbies balance things out for you?

I was a full-time athlete from the spring of 2018 to the fall of 2022. While I’m grateful to have lived that lifestyle, I'm learning that a job and other interests balance me out and help my mental state. Since being an athlete is 24/7, it can easily consume my entire world. When I have other interests and responsibilities, it puts everything into perspective and helps draw my attention away from the sport in a productive way so that I'm not consumed by it. With this clarity, I’m now able to fully go after my running goals and dreams because it’s being framed in a more healthy, positive way. And I'm also building into other aspects of my life which is extremely valuable and fulfilling as well.

As someone who trains primarily on their own, do you have any advice for others doing the same?

My advice to those who train alone is to use that to focus on the mental side of your training. Doing some hard reps or runs alone can be daunting but try to turn that into a superpower. Focus on mental cues that you might use in a race. I had to reframe that when I first started to train alone. As far as easy days go, use it as a time to catch up with people. I personally try to meet up with friends in Boulder on my easy runs. If you like your routine, great. But if you're feeling in a rut, mix it up!

I know you ended last season on a bit of a bad note, but you’ve had some bright spots so far this indoor season! How does one go from a dark spot (we all get them) to a place where they can feel confident again?

I feel like I have been struggling in the sport ever since 2019 when I went through a full year of injuries. Feeling that motivation and excitement again can be hard and over the past few years, I have found myself just going through the motions. Mentally, it has taken a long time to get to a point where I felt confident and believed in myself again.

This indoor season was nothing flashy but it was a huge stepping stone for me building into the outdoor season. It's important to foster confidence and lean into your strengths to capture any bit of momentum. It's amazing what a little bump of momentum can do for you.

Are you sticking to the steeplechase for the upcoming outdoor season? If so, what are your goals for that event and what do you want to accomplish?

Yes, I will be focusing on the steeplechase this season. My goal is to make the final at USAs and finish top 8. I’d also like to have a full summer of racing because the last couple of years I’ve had to shut my season down after USAs due to nagging injuries.

Any last thoughts, Tori?

One of the biggest things I've learned since being in Boulder is that runners on every level struggle. Whether you are running your first 5k or have made multiple Olympic teams.. running is HARD. I've learned the hard way to stop comparing and focus on myself. But also understanding that it's okay for things to be difficult. The important thing is knowing WHAT you're going after and WHY and having the belief in yourself to go after those things. So keep grinding and try to make some memories along the way!

This Issue is Brought To You By 2before

I’ve been using 2before prior to my track workouts and gym sessions and have really noticed a difference! I feel like it has helped with my performance not only during my track workouts but especially in the gym. I feel way more energized when I'm lifting. The caffeine and other benefits help pick me up and stay really intentional and focused in the weight room after I’m done with a morning run. It’s also really easy on the stomach and tastes yummy 😋 - Tori

Work With Tori!

Tori’s a stellar coach. As you can see, she has a ton of insight into what it’s like to train solo and has been an elite athlete for many years now. She’ll be able to lead you no matter what event you’re trying to tackle!

Don’t feel like you need a coach? Try one of our training plans instead. We have plans for almost every distance and goal time you could think of (plus, they’re a good bang for your buck).

Mental Tip of the Month

After a disappointing end to his indoor season, Drew Hunter had this to say about how he was mentally preparing for outdoor track (this excerpt is from his personal newsletter) 👇

Get back into a routine.

When you race and travel, habits start falling off. So after a few easy days of jogging, I am going to emphasize getting back to the boring and basic stuff.

Get out of your own way, and your own head.

I need a short memory of this season. I was pretty upset for a good couple of days, which is way longer than my typical “1-hour rule” after a bad result. It’s time to move on.

Write every day.

Writing gives me a space to be honest with how I’m doing and helps me mentally prepare for racing. To help this, I’ve started a daily journal. Also, my wife got me, The Confident Mind: A Battle-Tested Guide to Unshakable Performance. I am excited to read this and write reflections about it during my next training block.

Monthly Giveaway

Last Month’s Winner

Thanks for answering the poll. We’ll do our best to get more videos on our social media page showing off exercises our coaches do before and after runs!

The winner of the custom training plan is rubeneli89@g********

We’ll be in touch!

New Giveaway

This month, you’ll have a chance to win a full-sized pack of 2before ($40 value) to try for yourself! Just answer the poll below, provide more details of things you’d like included in the series on the response page and you’ll be entered to win.

As always, thanks for reading, and see you next month!