When and why did you start running?
At 6 or 7 years old, I ran the local community Turkey Trot mile. My grandfather (Frank Capone) introduced me to the sport. He began taking me to road races at a young age, first to watch and cheer him in his marathons, and I developed a greater interest to want to compete in more than just the local Turkey Trot.
What’s your favorite race to date, and why?
I have two tied as favorite. Shelter Island 10k - I first ran it in 2009 and it was my first 10k. My grandfather at 61 years old slowed himself down and ran the whole race alongside me. I finished in 49:04 and he was 4 places behind me in 49:09 (he probably let me beat him). The second is the Marine Corps Marathon in 2019. As something that had been planned and looked forward to for years, I ran the full 26.2 miles alongside my Grandpa, only this time he was 72 and I pumped the brakes to run with him for the entirety of the race. We both finished with a tied time of 4:52:18. Both are races I will always remember.
What has been your biggest running adventure to date?
Competing in college at UAlbany. It was an experience that could never be replaced. I attribute that to my coach, Matt Jones and my teammate, training partner, and great friend, Kyle Gronostaj.
What is your approach to training? Do you follow a particular training plan, or do you work with a coach and if so, who?
I will often use bits and pieces of my college training. My college coach at UAlbany, Matt Jones, has always been instrumental in helping draw a roadmap to achieve my goals.
What is your weekly mileage in peak racing/marathon training season? What is your approach to the off season
I have peaked at 90 miles a few times in college. I have always had a fear of injury when reaching higher mileage. The off-season consists of lower and easier mileage in the 50s, coupled with cross training on the bike when possible.
During our cold winter days, do you brave poor weather conditions or stick indoors on the treadmill? If you do run outside, what safety measures do you take?
I will be the first to chicken out and go to the treadmill on a cold day, unless it is race day. Anything below 20 degrees is a no for me.
What was your worst injury and how did you get over it?
As rare as this is, I have never had a major injury – other than a few nagging aches and pains that can be tolerated.
Your favorite shoe for training and racing
My favorite training shoe was the Nike Zoom Vomero 12. My favorite racing shoe is the Nike Streaks.
Ever run in a costume?
Do you work with a dietitian to enhance your performance? If so, who?
What are your favorite pre-race and post-race meals?
Assuming a morning race, oatmeal or half of a bagel is enough to fuel me. Post-race can be any type of granola bar, as my stomach can sometime be a bit “swirly” after racing.
What activities do you enjoy when not running?
Watching others compete, biking, and paddle boarding with my fiancé.
What challenges / races / adventures are you planning for the coming year?
I have planned to compete in my first competitive half marathon in April and first competitive marathon in October (Marine Corps Marathon).
What is the greatest piece of advice you've ever received in the sport?
At a young age my grandpa told me there are 2 equally weighted components to running: mentality and physicality. You cannot succeed if you lack one of the two.