Each and every runner has their own quirks and preferences, and Kara Lubieniecki is no different. The Colorado native that races for the Saucony Hurricanes and Hudson Training Systems Elite teams knows that her success is based off the joy she receives by training with others: “I draw my inspiration from the people I run with. They keep me accountable for my own training, and I am inspired by them when I see them succeed.”
When Kara isn’t on the roads or the track training, she can probably be found studying to finisher her Master’s at the University of Colorado. It’s incredible to think that this busy bee has the ability to balance work, school and training, and still be as dominant in races as she is. Read on to find out how Kara’s outlook and training regimen have allowed her to be so successful, including recently qualifying for the 2016 Olympic Marathon Trials.
Quick Stats
Name: Kara Lubieniecki
Age: 25
Hometown & Current: Lakewood, CO; Boulder, CO
Professional & Educational background: Bachelor of Science in Cellular/Molecular Biology from Chico State, currently a Master’s student at the University of Colorado, Integrative Physiology department
Sports participated in: Cross Country/Track and Field/Road Racing
Years in current sport: 11
Racing Team: Saucony Hurricanes/Hudson Training Systems Elite
Sponsors/Affiliations: Saucony/Power Bar/HTS Elite
The Long Run
What are some of the biggest highlights in your racing career?
I’ll start at the beginning: As a nine year old I won my age group at the 5 mile run for independence from Winter Park to Fraser. This was the first race I “won.” I just remember feeling so proud and having so much fun, it kick started my career.
Jump to senior year of high school, placing 6th at state a part of Bear Creek’s 4x800m team. My favorite part of running is the team aspect. The feeling of success is amplified when you accomplish something together. During this race we also broke the school record, something a lot of people didn’t think was possible. Furthermore, my sister, Jenna, was on that same team, which made it a family affair as well. It was one of those races where everything falls into place and the result was pure euphoria.
For the same reasons as above, Division II nationals my freshman year at Chico State gets added to this list. I don’t remember what we were ranked as a team going in to the meet, but it was not higher than 5th. We ended up placing 4th as a team, and again, it was a race where everyone’s individual races came together to accomplish something bigger than any one person could have done alone.
Races like that are rare, and I have been fortunate enough to experience two very distinct ones that I can picture like they were yesterday.
Individually, I’d say one of my favorite races was the 1500m finals at 2010 Division II nationals in Charlotte, NC (my 3rd year). This was the first race where I believe I executed the race plan set out by Gary Towne (Chico State’s cross country coach) almost perfectly, and I left every ounce of effort out on the track. It helps that I ended up placing 5th, receiving my first All-American honors on the track, and broke Chico State Women’s 1500m school record.
My most recent highlight was the USA Half Marathon Championships in Houston this year. Again, I felt that I executed the established race plan almost perfectly, and when I finished I knew I had given it close to my all. I also accomplished my primary goal of qualifying for the 2016 Olympic Marathon Trials as well as exceeded my secondary goal (sub 75) by running sub 74 minutes.
What are your long-term goals? What do you want to achieve as an athlete?
Ultimately I want to inspire others to be active and to implement healthier lifestyles. Running has taught me an immense amount about self discipline, setting goals, respect, and learning from mistakes. I want to help people get the same thing out of running or other activities, as I have. Furthermore, I want people establish confidence that they can achieve goals.
Internally, I want to continue pushing limits. If you told me 3 years ago that I would run a half marathon in less than 75 minutes, I would have laughed. It has been a long journey, and I will continue to be patient as I progress, but I am racing at speeds and completing workouts that I never thought was possible. I want to keep pushing myself in that regard. I truly want to know how fast I can be.
Some concrete goals would be to: 1. Qualify for the 2014 USA outdoor track and field championships 2. Run an A standard marathon this fall 3. I want to represent my team in many more USA championships, and I would love to one day represent the USA in a world championship (but one step at a time ;)
Why Colorado? What makes Colorado so special for endurance athletes? What makes Colorado special to YOU?
I was born and raised in Colorado, so I’m definitely biased. I happened to get lucky that Colorado happens to be a great place to train as well. The biggest thing I’ve noticed is that the community is very supportive of people who are pursuing athletic goals. Furthermore, there are numerous trails and dirt roads that are ideal for training, and the scenery doesn’t hurt either.
Middle Distance
Take us through a “day in the life,” what type of training regimen do you follow?
We usually have two workouts at higher intensities per week, a long run, and then we fill in the rest of the days with easy mileage. I try to do core work at least 3 times a week, and we’ve recently implemented general strength routine 2-3 times a week by Jay Johnson.
What are one or two things you currently do in your training that are keys to your success?
The biggest key to my success is completing training with friends. We help push each other, keep each other committed, as well as keep each other in check for training too hard. We’re always exchanging diet, recovery, racing, etc advice, and they make getting out the door every day for a run a lot easier.
I also highly recommend regular body work. There are a lot of different types of massage techniques out there; my favorite so far is active release therapy. I see Marcus Allen Hille in Boulder to keep my muscles in line.
Do you follow any specific nutrition plans? What are you favorite recovery meals, drinks, etc.?
I do not follow a specific nutrition plan. I believe that everything is okay in moderation, and I love sweets. Chocolate mint things are my weakness. I do love a giant glass of chocolate milk after a run. French Toast (with strawberries and syrup) is my favorite pre race meal (thanks to my college roommate who had French Toast as her lucky pre race meal). If there isn’t enough time to digest French Toast before I race then I’ll usually settle for toast with some jelly. I used to be very strict about the meal I would have the night before a race; however, I have come to learn that it’s better to relax than to worry about getting a certain food if it’s not possible to get. I’ve run great off of all sorts of pre race night meals.
Power bar makes the best gels for training, taking in simple carbs during a long run will do wonders for your ability to recover from these runs, which can take a lot out of you. I started to use power bar’s products over the summer, and fell in love with them. I am honored to be able to represent them as part of their elite team this year. I also love their performance energy blends before workouts, they’re great for pre workout energy. A bonus is that all of their products are delicious.
Do you have any recommended resources to share (books, seminars, websites, coaches)?
Run Faster from the 5k to the Marathon: How to be your own best coach by Brad Hudson and Matt Fitzgerald. Yes, Brad is my coach, however, this book does a great job giving workouts as well as the why behind them. It takes you through full training cycles as well.
My other resources are the women and men I run with. Talking to other people about their training and how they approach it has been the most valuable source of information for me.
What is your biggest challenge, and what do you do to manage this challenge?
My biggest challenge is time management. Between getting my masters and getting in all my mileage, I keep myself to a very strict schedule. I go to bed early and wake up early since I am most productive in the morning. I try to meal plan, or make one or two large meals that I can eat throughout the week; however, it has been my goal to get better at this. Lastly, I prioritize. There are simply not enough hours in the day, sometimes I have to make sacrifices, and I can’t stress about the sacrifices that I have to make. It all evens out in the end.
What are your favorite races in Colorado?
Grand Park Run for Independence will always be one of my favorites because my family did it every year for about 10 years. It is very low key, but always a good time, and very family oriented. The community up in Grand Park is awesome.
Wild West Relay: I have never had so much fun. And racing at night in the mountains is an incredible experience
Bolder Boulder is a blast because it draws a huge crowd, and the people who entertain on the sides of the course really help keep you engaged.
Where do you like to train in Colorado?
Anywhere and everywhere! I don’t think there is any bad place to train in Colorado. A few great places:
- Waterton Canyon is beautiful
- Davidson Mesa trail is fairly flat, and I really enjoy crushed gravel trails
- The highline canal is one of my favorites though because the crushed gravel surface is great and you can run forever on it.
Sprints
Favorite running shoe: Saucony type A6 (road racing shoe)
Favorite post-run/race beverage: Chocolate milk
Favorite post-run/race meal: Brunch or a Hamburger
Role models: Every single woman I run with. Also, Katrina Rodriguez, my college roommate who is the 2010 DII national pole vault champion. I have never seen anyone so excited to compete and just have a blast. I try to embody her outlook when I feel as though I am getting nervous before a big race.
Day job: Masters student/graduate research & teaching assistant for University of Colorado
Solo runner, running partner or team/group? Team/group
Favorite Restaurant: Pizzaria Locale
Favorite Coffee Shop: I don’t drink coffee! I don’t really have a favorite coffee shop for that reason. They all serve pretty good hot chocolate ;)
Favorite Running Store: Runners Roost
Favorite non-running activity: hiking/camping/hunting/skiing/anything outdoors
Favorite TV Show: Prison Break, Friends, New Girl, and my guilty pleasure is the Bachelor/Bachelorette
Favorite book: The Little Engine that Could by Watty Piper
Podium
Have you experienced a breakthrough, and if so, what led to it?
I think my Houston half marathon was definitely a breakthrough. It has been really tough to figure out post collegiate road racing, and I have not previously had a ton of confidence. I did not have any expectations for the half, since it was my first serious one, so I was more relaxed going in to it and was having a ton of fun the entire weekend. I left Houston with a whole new perspective on what I am capable of and a new sense of confidence.
What was the best advice you were ever given?
Keep smiling, don’t take racing or training too seriously.
Do you have a saying or motto that you live your life by? That you train by?
I like to live by the phrases: “we are powerful beyond measure” and “life begins at the end of your comfort zone”
What keeps you motivated? Where do you draw your inspiration from?
I draw my inspiration from the people I run with. They keep me accountable for my own training, and I am inspired by them when I see them succeed. I am also inspired by my family. My dad was a large influence in why I started running, and they have all supported me immensely as I pursue a running career.