This is the third edition of The Duluth Runner Interview Series, where I get in touch with (mainly) local runners and athletes to share a bit of their story while inspiring others to pursue an active lifestyle.

I am not one for lengthy intros, so you will not get them as part of this series. However, I will be providing you with SOME details about the interviewee 🙂

Intro

Unlike the first two interviews, I did not go to the same university as today’s guest (well same university system, I’ll give him that). However, I did go to the same high school! He was (and I guess still is) quite a bit younger than me, so we weren’t super close, but we definitely had some good times together in cross country since everyone gets along in that sport.

After I graduated, that was pretty much it as far as our relationship went. Then I opened up the paper one day and saw his name in it…he had just committed to run for the Gophers!! The same little pip-squeak from Hermantown Cross Country?!? Turns out he ran an insanely fast 800 meters (1:50.83!!!) while out at Spokane Community College in Washington and caught the attention of some D-I schools (along with capturing All-American honors)!

We have shared some miles together over the past several years and now that he’s back in town I’m looking forward to many more! He is currently an assistant coach for the College of St. Scholastica’s Track team, working with sprinters and mid-distance runners…today’s guest is Jeff Cottrell!

Interview

Why is running important to you?

Running has been such a journey for me. It’s gone from something I did as a kid because I was good at it, to something that paved the most pivotal stages of my life up to this point. It became a gateway to me taking college more seriously, and has even led me to finding a career I hope to flourish in for years to come. Running is important for me because it has given me so many opportunities to live the life I want to live.

What are the top two or three things that you do to prevent injury? Have you been susceptible to certain injuries in the past?

Getting in the weight room! This doesn’t mean I feel all runners have to go pure hulk-mode and fill a bar up and get some deep squats and grunts in. But I think a regular weight routine is vital to remain healthy and train at a quality level. Light squats, lunges, dead-lift-style exercises, etc.

So much of this can be done with dumbbells, kettle bells, or simply body weight, that if a weight room environment is too intimidating for you, get a couple tools and do it at home. Pure distance runners at the highest level are really religious in the weight room! As modern runners, I think it’s one of our greatest gifts in fully developing to our potential.

My other big trick is not getting obsessed with streaks or numbers. Yeah, sure it’s fun to hit a milestone on your totals here or there, but don’t get driven purely by that. It makes listening to the body so much harder. If training is making you suffer, you should never feel bad about taking time off. Rest and recovery is just as much a part of training as the hard days. This is why I stay off of tacky fitness apps that rhyme with ‘lava’.

Running is such an individualized journey for the body. There’s no need to feel guilty about listening to what your legs need, or not running what someone else is. It’s a fine line between hurting and being hurt. Keeping that risk down is key for me at this stage in life.

What keeps you motivated when you don’t feel like heading out the door for a run?

Typically, it’s the joy that I’ll feel once I get rolling that I want to chase. Breathing fresh air and getting a good sweat in is so cleansing. Going through the day with a big run under the belt is such a pure experience. If I’m in the process of training seriously for something, I know I’m not going to be totally present and ready for my day until the deed is done. It’s about mental clarity and being grounded just as much as it is physical.

Who is in your running support group (training partners, people to bounce ideas off of, etc.)?

From college teammates, to past coaches, to friends of the sport from all walks of life, I’m so thankful for the network of amazing people that running has brought into my life – both near and far.

First and foremost, none of my story would be the same without the support of my parents, Harry and Claudia Cottrell. Their passion for the sport inspired me to find the same joy. I can’t thank them enough for sharing the gift of running with me.

One of my best friends and college teammates, Charlie Lawrence, is always keeping me honest with myself. He’s a highly motivated and wildly successful runner who will wake me up at the crack of dawn and drag me through the mud to remind me what I’m capable of when I start getting lazy on myself. Chuck is a MN native and is coming off a debut marathon of 2:16 at age 23. He recently moved out to Michigan to train with Hansons-Brooks Distance Project, but will be back in Duluth for one of his favorite times of the year during Grandma’s. Catch us at the tents after the races!

Locally, I have guys like Sean Gaskell, who make miles and intervals an absolute pleasure. He’s an example of how strong of a friendship can be made through getting involved in the local running scene. We probably only run about a quarter of the times we see each other now, but first met at the NMTC series about 8 years ago. Over the years, we’ve gone from scoping out the best place to squat in the woods before a race, to him asking me to stand by his side on his wedding day.

Chad Salmela is another guy who has been instrumental in my continuation of the sport. A couple years ago, he got my foot in the door of college coaching, and now we’re working together again at CSS. Without his faith in me, I wouldn’t have taken the plunge into college coaching. His knowledge of training methods and bodily reactions to certain workouts has showed me I have so much more to learn about the complexities of distance running. It is a great balance with my philosophies. It’s fun to have a mentor and friend like Chad to bounce ideas with and come up with plans for the next generation of Duluth runners.

When/what is your next race?

Currently, I have nothing on deck. With a recent move back to the area, and a few irons in the fire, I’m just doing what I can to feel alive. I’m spending more time lifting weights and experimenting with yoga. However, I do miss the camaraderie and bliss of the long run – especially now that I’m back in Duluth. I’m hoping to start easing back into real training in the next month or so. In a perfect world, I’ll be gearing up for Grandma’s come June.

Do you prefer roads or trails and why?

Trails. Even as a guy with more of a track and speed background, there’s nothing better to me than shagging some easy miles on the trails. The connection to nature, lack of intersections, and ability to escape is unrivaled by the roads. Beyond the pure enjoyment and ability to run for a longer amount of time, I feel it’s a serious benefit for running health too. The hills and softer surfaces build stronger muscles, core, and are easier on the joints and bones.

What is your most memorable race or running achievement?

Running my first ever marathon last summer was simply amazing. The marathon is such a mythical distance and seemed so out of reach my entire life, that this wave of emotion overcame me when I realized that finishing was actually going to become a reality. The whole experience was pretty powerful. I even got to run the first couple of miles with my Dad, who’s 72. I’ll never forget that day.

Name one racing experience you would like to forget (please describe).

There’s nothing I would want to forget. Does this mean I don’t have painful memories with the sport? Absolutely not. There are plenty of dashed dreams, gut-wrenching failures, and missed opportunities that litter my racing career. But without these experiences, I don’t have the voice in the back of my head telling me to dig down. If I forgot some of my worst memories of the sport, I wouldn’t be a speck as valuable of a coach, competitor, or human.

What is something non-running related you would like to share with readers?

This summer, I’ll be done with a Master’s Degree in Positive Coaching through the University of Missouri. This program has taught me so much about myself and others through processes of mindfulness and motivation. I encourage everyone to take a step back from their busy lives to reflect on how they can be more effective for themselves and others. Life is fun. Don’t forget to be around for it!

Closing

Many thanks to Jeff for agreeing to stop by The Duluth Runner and share some of his knowledge/experiences with everyone. I hope you enjoyed this edition of the Interview Series – stick around for more to come!