Rachel Schneider graduated only a few months ago from Georgetown University where she was a 9 X All American, Big East champion, school record holder in the 1200m relay and 1000m, and has goals of qualifying for the 2016 Olympic Trials. Rachel signed professionally with Under Armour before placing 5th in the US Outdoor Championships this year and having a successful first appearance in the Diamond League circuit this summer. She’s a powerhouse in events from 800m-3000m, so how does she build her strength and base? This is one of her favorites for those purposes:
What is your favorite motivational quote?
“Vulnerability is not weakness, and the uncertainty, risk, and emotional exposure we face every day are not optional. Our only choice is a question of engagement. Our willingness to own and engage with our vulnerability determines the depth of our courage and the clarity of our purpose; the level to which we protect ourselves from being vulnerable is a measure of our fear and disconnection. When we spend our lives waiting until we’re perfect or bulletproof before we walk into the arena we ultimately sacrifice opportunities that may not be recoverable. Perfect and bulletproof are seductive but they don’t exist in the human experience. We must walk into the arena, whatever it may be, with courage and a willingness to engage. We must dare to show up and let ourselves be seen. This is vulnerability. This is daring greatly.”
What is your favorite hard workout?
This is tough! I prefer speed work, but right now I’m focused on building a base and gaining strength. My favorite strength workout is:
Total 12miles: 1mile easy, 3miles at a “crisp” pace (~6:35-6:45 pace) right into 3miles at sub-threshold (5:54, 5:54, 5:52), 1.5miles easy, 2miles (10:51 – 5:27, 5:23), 2min rest, 1mile (5:19).
What do you feel it benefits?
This one is a strength workout that benefits the aerobic system. I actually prefer to do speed work (200s and 400s), but need to improve my strength / 5k ability – so this workout is really good for that!
When do you like it? (Before, during, the last half, not until it’s over, etc.)
I like how tough the last half is, and I especially like when it’s over because I know I’ve gained a lot from this workout.
Do you do best with other people running with you during the workout, or is it best done solo?
I definitely enjoy company for this one! It gets really mentally tough in the middle so it’s nice to have a teammate to endure the suffering with. And to help pay attention to the pace, too!
Do you recommend other runners try it?
Definitely! (Or a modified version of it!) Threshold work is great for any event.
What do you do for recovery after this workout and before your next?
After this workout I make sure I immediately rehydrate and refuel, followed by a stretching regimen and rolling out! I’ll usually ice, too. Muscles might be sore for a few days following it, so it’s super important to stretch and roll.