(INTRODUCTION: What's the key to succeed in a distance race? For Amanda Adams of the women's cross country team, 'you have to have a lot of grit and toughness'. When you are competing against like-minded opponents, it all comes down to who wants it more.)
-------------------------------------------------------------------------------------------------------------------------------------
 
What makes distance running appealing – as opposed to the middle-distance events and the sprints?
Ever since I started running in high school, I've loved the meditative nature of distance running. There's nothing quite like a long run through the woods with a good group of friends, and the satisfying feeling that you're fit enough to competitively race long distances.
 
 Which skills are most important in a distance race?
Once the fitness is there, which takes a lot of dedication during practice, distance racing is very mental. It's important to stay focused and positive during the race, and to not get lazy even when your body is screaming at you to slow down.
 
One of our alumni who won a national championship as a sprinter said her key was to "get off to a good start and run really fast!" What are the keys to succeed in a distance race?
To succeed in a distance race, you have to have a lot of grit and mental toughness. When you're competing against a lot of other athletes who have also put in the work to get where they are, it becomes all about who wants it more.
 
You have competed in distance events since you arrived on campus as a first-year. Do you recall one specific meet in that time?
One of the races that always stands out to me is our Yellowjacket Invitational during cross country, when we get to compete in Genesee Valley Park. It's a challenging, hilly course, but conquering it feels great and we always have alumni that come back for that meet which makes it a lot of fun.
 
 How does your training change from season to season?
Since we compete year-round for cross country, indoor track, and outdoor track it's really important that our training have different phases to it. Each season starts with us building a strong foundation of endurance and strength work, and then as we get closer to big competitions, we focus more on things like speed and race strategy in our workouts, with some weeks built in for more rest and recovery. Coach Novara also plans out our progression as an athlete so that by the time we reach senior year, we're able to really peak and set personal records due to all the work we've put in over the course of our careers at U of R.
 
As athletic careers go on, students adjust how they compete. Have you changed anything – maybe technique or strategy - since you first stepped onto a distance course in the fall of 2018?
I think that over time, I've gotten a lot better at managing race-related anxiety. I used to get so nervous before races, until I realized that freaking out about racing wouldn't do me any good, while forcing myself to adopt a positive mindset can be really beneficial. During races, I've also gotten better at really focusing on certain goals and pushing myself in order to stay motivated. Looking at a season's worth or even a month's worth of training can also be really intimidating, so I've learned to focus on the day-by-day and dedicating myself to each practice, while also making sure to eat and sleep well.
 
The UR team was able to take part in a virtual race series organized by Vassar College in October. Please tell us about that.
This fall, we were lucky enough to get to compete in a series of virtual races, which we ran with teammates on our home track and then compared our times to those of runners from competing schools, including the host school Vassar. It was great to have a chance to race again, even if we did miss out on a traditional cross country season due to COVID. Losing out on so many experiences with the team lent me a lot of perspective on why I love this sport, and I'm so grateful that we got the chance to compete this year in a variety of different formats.
 
 At Hampshire Regional HS in Massachusetts, you did play some softball. Did you consider doing that once you got to college?
I had a lot of fun playing softball in high school, but when I got to my junior year I realized that I had more potential as a runner, and decided to switch to running track in the spring. The running community has been so welcoming and I feel now that it's where I fit in the best. I have a lot of love for "ball sports" (as we like to call them), but distance running is what I decided to focus on and better myself in during college.
 
This winter, you did run in a 1,500 meter race. Do you need time to prepare for a shorter race like that – as opposed to training for a 3K or a 5K?
For me, it can feel kind of strange switching between different race distances, but I feel like the training is similar enough that it's not too difficult physically. The biggest thing for me is reminding myself to really push myself to go faster during a shorter race, because it's over so quickly and the mental aspect is a lot different.  

When was your first contact with the University of Rochester? Did you approach UR or did the school contact you?
I decided to check out U of R my junior year of high school, because it seemed like a great school for a lot of reasons, and I was excited about potentially getting the chance to further my running career in college. I reached out to our cross country coaches and set up a meeting with them during my first visit to campus, and the rest is history.
 
What factors helped you decide that you wanted to compete here and to study here?
I first heard about U of R when searching for schools with good biomedical engineering programs, so I was initially attracted by the strong academics. I also have family in the area, so I was familiar with western New York and some of the things that the city of Rochester has to offer. After visiting, I just got a really good feeling about the environment, as everyone seemed very smart and curious but also friendly and well-rounded. Running on the team seemed like it would be challenging but attainable for me, so getting the chance to be part of a varsity team in conjunction with the great academics really sealed the deal for me. It also helps that we have a beautiful campus.
 
When you were home in the summers, did you ever consider running in a marathon?
Over the summers, we're given specific training plans to prepare us for 6k cross country races in the fall, so I haven't thought about training for anything as long as a marathon. But after college, I think training for a marathon (or at least a half marathon) could be a really interesting new challenge.
 
At home, do you work with any youth programs – coaching, counseling, working behind the scenes, etc.? What do you like about doing that?
Every August for the past five years, I've attended Stowe Running Camp in Vermont, which is a week-long camp for high school age athletes. This year will be my second year working as a counselor there, and I couldn't be more excited. It's so comforting to be part of such a supportive community of people who understand what it's like to live the running lifestyle, and we have a lot of fun planning group training, games, talent shows, and other friendly competitions. I really enjoy getting to be a mentor for younger kids who are just getting into running and helping them reap the mental and physical benefits of it. When I was younger, I sought out lots of advice about things like training, race strategy, and running in college, so I hope that I can use my experiences now to help kids on their journeys.
 
You are majoring in biomedical engineering. That's a very wide-ranging field. Which area are you focusing on?
I'm concentrating in cell and tissue engineering, and I hope to attend graduate school for something related to pharmaceutical development or genetic engineering. I've always been really interested in biology, and I think that applying engineering principles to biological problems is a fascinating field of study.
 
 Are you doing any research tied to BME?
This year, I'm a member of U of R's 2021 iGEM team, which is an international research competition focused on solving important problems using synthetic biology. Over the summer, we will be creating a wearable biosensor device that helps to diagnose sepsis in patients by detecting the levels of certain biomarkers found in their sweat. We'll be doing things such working in the lab, considering policy and bioethics, collaborating with other teams, and educating the public about issues related to our project. In October, we will present our finished project to a panel of judges.
 
Have you worked with any campus groups tied to your studies?
I am currently on the executive board of our Biomedical Engineering Society, and I help manage our social media presence and promote the events that we're hosting. We plan alumni panels, mentoring nights, department banquets, and community outreach among other things, and I've really enjoyed getting to help make these events happen over the past couple of years.