LEAD PHOTO BY: Megan Kubasch Photography
This is the nineteenth edition of The Duluth Runner Interview Series, where we get in touch with (mainly) local runners and athletes to share a bit of their story while inspiring others to pursue an active lifestyle.
Intro
Today’s guest is a relatively recent convert to running, but has certainly “gotten up-to-speed” in a hurry. She can now be found LEADING the Run Club for FIT4MOM Twin Ports and participating in crazy long relay running races!
She currently works in the Strategy & Planning department at Minnesota Power. Today’s guest is…Randi Nyholm!
Interview
Why is running important to you?
A little background…In high school I HATED running – I was the person who made comments like “I only run if someone is chasing me.” or “I think running without a destination is pointless.”
But fast forward to when I started running in early 2012 when our puppy was a little over a year old. I started because he was a ball of energy and running was an inexpensive and easy way to help him expend it. I started with a run/walk program and after I got some more confidence I signed up for a half marathon, began training with a group twice a week and it snowballed from there. It took me 30 years to find my passion for running and now I’m hooked.
I continue to run because it helps my mental health and is a great stress reliever. And even more importantly because it gets me outside and keeps me active with our new puppy on days when I’d rather stay indoors.
What are the top two or three things that you do to prevent injury? Have you been susceptible to certain injuries in the past?
Before our kids were born I was a runner. That was it. I hated strength training and anything that had anything to do with weights. I felt weak, uncoordinated and silly so I just ran. And I was ok with that. I had a couple of injuries along the way and my IT band would flair up every training cycle, but I just shrugged it off as normal. After the kids were born I went back to the same routine.
But in November of 2015 I was badgered into going to my first FIT4MOM Stroller Strides class and I loved it so I kept going back – for the workout and the community that came along with it. Fast forward to the spring of 2016 when I started training for the Gary Bjorklund half marathon. I usually started off the training cycle really sore, tired and grumpy for the first few weeks because I hadn’t been running those distances up until that point and my body needed to adjust. But that year was different. I felt strong and I completed my 12 week training plan and ran the race without injury and I really believe I owe it to the strength training that I did in combination with my running.
Since then I keep up with regular strength training, but even with that I’ve been struggling with Achilles tendinitis for the past year. A combination of rest (early on when it first flared up again), stretching, specific strength exercises (thanks Kyle!), regular PT appointments, massage, and a training plan that gradually built me back up to the mileage that I’m at today all have me on the road to recovery.
What keeps you motivated when you don’t feel like heading out the door for a run?
My team. I coach the Run Club for FIT4MOM Twin Ports. I create workouts and training plans for my team and as the leader of the group I feel like I need to lead by example, which means lacing up my shoes and getting out the door even when I don’t feel like it. But sometimes even that isn’t enough motivation so I lean on my accountability group.
For the past 4 years (off and on) some good friends and I trade daily text messages to encourage one another to get a workout in – whatever that looks like for the day. We commit to what we’ll do and then report back once it’s complete. And sometimes we give each other a little tough love when a person needs it. Having an accountability group has been a game changer for me.
Who is in your workout support group (training partners, people to bounce ideas off of, etc.)?
As the Run Club Coach and an instructor for FIT4MOM Twin Ports I am automatically part of an amazing team of instructors who are always willing to listen and brainstorm ideas for workouts. I also have some close friends who hold me accountable and push me to go above and beyond what I might think is possible on a given day.
When/what is your next race?
As I’m writing this I’m two sleeps (in my kids’ words) away from my third Ragnar Trail Relay in Wausau, Wisconsin. After that I’ll be heading to Las Vegas in November to run a 10k as part of the Rock ‘n’ Roll Marathon Series with another Duluth Runner interviewee (Lisa Filzen), another friend and Lisa’s mom to celebrate Lisa’s 30th birthday.
Do you prefer roads or trails and why?
It depends on the day. When I need a good, hard workout I hit the pavement for intervals and speedwork. But when I want a nice, easy run I hit the trails. We have so many great trails in this community and I love the excuse to get outside and explore!
What is your most memorable race or running achievement?
I’ve done two Ragnar Trail Relays and one Ragnar Road Race with teams of amazing women who I’m lucky enough to call my friends. But there’s one person who’s been on all of those teams that I’m especially thankful for, my sister Joanna Helder. Running races in and of itself is special, but I got to do it alongside my sister and for that I’m incredibly grateful.
Name one racing experience you would like to forget (please describe).
In 2016 my Run Club ran the “Run Like an Animal” 5k as our end of session race. It was one of my first time running the trails. I was almost to the top of a hill and was feeling pretty good so I let my mind wander. And boom, I tripped on a root and hit the dirt.
Normally that’s not a big deal, but there was a group of teenagers behind me who yelled out “Oh my gosh, are you ok?” and then I got passed by a runner in a T-Rex costume. My team still reminds me of that one on a pretty regular basis.
What is something non-running related you would like to share with readers?
My husband Mark and I live in Esko with our two kids Allie and Cole (four and a half) and our dog Gunnar (1+a little). We lost our first dog Tucker to cancer in early 2018 when he was only 7 years old. I have him to thank for my love and passion for running. And I have Gunnar to thank for continuing to get me out the door. As a family we love all things outdoors and are avid UMD hockey fans.
Closing
Many thanks to Randi for agreeing to stop by The Duluth Runner and share some of her knowledge/experiences with everyone. I hope you enjoyed this edition of the Interview Series – stick around for more to come!