If you follow the Colorado running community in some capacity, you’ve surely heard the names Brian and Monica Folts. Their names regularly stand at the top of race results and finishes across the state in a multitude of endurance sports, from roads to trails to triathlons. This would make sense considering their motto of “Race local. Race often.” But who are these talented athletes?
Some may have had the same questions I did when I continually saw them in the racing news: “Are they related? Brother and sister maybe? Married?” I sought to find answers to these questions, and the myriad that followed by catching up with Monica and Brian themselves. The married couple out of Golden both hold impressive day jobs while balancing a strong training regimen across several different athletic disciplines.
Perhaps what’s most interesting about the two is the obvious similarities and differences in their training outlooks and choices. Brian’s short and sweet responses get his points across while painting a colorful picture: “Race until age 80, then a comfortable death.” Monica’s more detailed, explanatory answers give you a glimpse into what it’s like living in a household with two competitive, passionate and talented athletes: “I had officially started the ‘Folts Training Program.'”
Quick Stats
Name: Brian and Monica Folts
Age
Brian: 28
Monica: 29
Hometown & Current
Brian: Hometown = New Paltz, NY Current = Golden, CO
Monica: Hometown: Scottsdale, AZ Current: Golden, CO
Professional & Educational background
Brian: Software Engineer, Bachelors of Science in Computer Science
Monica: Oil & Gas Accountant, Bachelor’s Degree in International Business and Economics from Fort Lewis College in Durango, CO
Sports Participated In
Brian: None in school, then triathlon and running events.
Monica: I played Soccer from the age of 6 to 17. And I started running Track and Field when I was 11.
Years in Current Sport
Brian: 11
Monica: Competitive Running: 18 years, Triathlon: 3 years.
Racing Team
Brian: TriScottsdale
Monica: Fresh and Loose and TriScottsdale
Sponsors/Affiliations
Brian & Monica: TriScottsdale, Fresh and Loose
The Long Run
What are some of the biggest highlights in your racing career?
Brian: Sub 2:40 marathon, sub 10 ironman, top 10 Pike’s Peak Ascent.
Monica:
There are two highlights (races) that stand out in my mind. Rock n Roll Denver Marathon 2014 and Ironman Boulder 2015.
Rock N Roll Denver was one of the biggest moments in my life. It wasn’t my first marathon, but it was the first marathon where I felt totally in control of my race. At mile three of the race a cyclist rode up next to me and said, “Hi, I’ll be your guide for the race.” I didn’t’ know what they meant, and then when my friend Annie Poland who I was running with fell back, the cyclist said, “I’ll stay with first.’ I honestly did a double take. I had no idea that I was the leader. But my husband did tell me before the race, “If you find yourself in first, don’t blow it.” I knew I was feeling great and in control. This was my race to lose. I had a long ways to go, but I kept chugging along and the miles went by. Before this race my PR was 3:04. The dream goal was always sub-3, but to break three hours at elevation was not on my radar. I did my first half in 1:26 and I calculated that if I held strong sub-3 was going down. With 1 mile to go I knew I had it in the bag and the feeling was so overwhelming, like all the work and the time was worth every second of pain, because glory really does last forever. I finished in 2:58:46 and won my first major race.
Ironman Boulder was my first real attempt at the Ironman distance. My summer training was long, grueling and very diligent. I had been progressively getting stronger at each race and I was confident going into race day, but when you are racing for 10 hours plus so many things can go wrong. It is a day you have to roll with the punches. The first punch came when the water temperature was 78 degrees and no longer wetsuit legal. This meant having to swim in my race kit which was tight, but would cause drag and slow my swim down. I swam slower than I was hoping, but the swim is only a fraction of your day in an Ironman race. My mentality on the bike was exactly where it needed to be. I was focused, in control, and biking fast. I went through the half way point and knew I was going really fast, but I wasn’t biking beyond my limits so I kept going. I finished the bike in 5:10, and was the 5th woman to hit the run course. Being a runner in the world of triathlons is a huge advantage. I was a ways behind the top four women, but I just kept running and was waiting for them to come back to me. I caught 4th place at mile 6, 3rd place at mile 9 and 2nd place at mile 11. I came in 2nd overall woman, and 37th out of the entire field in a time of 10:06. It was a huge breakout moment for me. I was going to the world championships in Kona, HI, and I had the fastest women’s marathon time of the day, 3:32. You can’t beat a moment like that on your home course with friends cheering all around.
What are your long-term goals? What do you want to achieve as an athlete?
Brian: Race until age 80, then a comfortable death. I want to push my body to as fast as it will go at whatever age I am. Live a lifestyle which helps to keep myself as fit as I can.
Monica: My biggest long term goals are to keep having fun racing, and to stay injury free. Specific race goals I have always wanted to go top ten both days for the Pikes Peak Ascent and Marathon, and I would love to get my PR’s down a bit lower 1:20 for a half marathon and 2:50 for a marathon. Another goal that has eluded me is Sub 1:30 for a half marathon in a half ironman.
Why Colorado?
Brian: I moved up here after graduating college for the competition and the mindset of the athletes. For whatever reason Colorado has the largest concentration of fit athletes in the United States (and possibly the world). Colorado is also great as it has such extreme endurance challenges such as Pike’s Peak Marathon and Leadville. As a daily commuter on my bike to work Colorado is also a great state for cyclists. It is also a hub of STEM related jobs so was a perfect fit for my education.
Monica: There aren’t many states that have a large amount of state pride. Coloradans love their state and are very proud to call this place home, I include myself in this group. I have lived a lot of places, huge metropolitan cities, small towns, but Colorado is the place where I found I can truly be me, and my love of endurance sports is embraced and not looked at as a crazy. How artists get inspired by their surroundings, I think the same is for athletes. The desire to explore is always there, and as John Muir said and I believe it to be true for me, “the mountains are calling, so I must be going.”
Middle Distance
Take us through a “day in the life,” what type of training regimen do you follow?
Brian: Usually Monday through Friday is a half hour to hour treadmill run in the morning, then bike to work. Most days at lunch I will swim a mile or run 2.5 miles. Then afterwork is the bike home. On weekends during the on-season it will be a 2-4 hour indoor bike on Saturday with a 5 mile run. Sunday is usually always long run day with 10-20 mile run. Swimming is easier on the weekends so typically swim both days on the weekend as well. During the off season weekend is a 5 mile run on Saturday and 10-20 mile run on Sunday.
Monica: I am a morning person, so it is up by 5 or 5:30 every day. I eat oatmeal for breakfast and then head down to the basement for a 30-60 minute run/date with Jimmy Fallon on the treadmill. Then I shower and ride my bike 15 miles to work from Golden to downtown Denver with my husband Brian. Then we usually meet for a swim during Lunch, and then finish up work and ride my bike back up to Golden. I’ll fix our pasta for dinner, and then it is veg time on the couch and in bed by 9pm. On the weekend we will do long rides or runs depending on the season and what races we have coming up.
What are one or two things you currently do in your training that are keys to your success?
Brian: Indoor power training on the bike has proved to really help with my cycling performances this year. Always running on treadmill helps with remaining injury free and speed.
Monica: Consistency I would say is the biggest thing that keeps me going. My old coach told me that endurance is built up not over weeks, but over years. It’s something that you are constantly laying the foundation. I have been very fortunate (knock on wood) to never been sidelined by a serious injury, so all those years of running and training have compounded and now I have a really big engine, especially for longer races. The second I would say is active recovery. I rarely take days totally off from working out. But before and after a big race I will dial back the intensity and ride my bike to work, just to get the legs turning over, or a swim to loosen up the muscles. I feel better when I am moving.
Do you follow any specific nutrition plans?
Brian: I am a vegetarian but follow no real specific nutrition plan. My favorite recovery meal is muscle milk or any protein shake.
Monica: Since Brian is my training partner, and husband we really follow the same plan. I am not a vegetarian, but rarely eat meat since Brian is a vegetarian. We have oatmeal religiously for breakfast, granola with muscle milk for lunch and pasta with Seitan for dinner. Snacks are Bobo’s Oat Bars, bananas, and apples. Weekend we usually get thai food at least one of the nights. My favorite recovery meal is breakfast foods, pancakes, eggs and hash browns can’t be missed, but I make sure to get plenty of protein in after a long workout.
Do you have any recommended resources to share?
Monica: Throughout all my years of training most of it has been trial and error since I left college, but I have former coaches and now friends that gave me advice when it came to marathon training. But since I started doing Triathlons my training has changed quite a bit. I jumped on my husband’s training plan that was formed over ten years of trial and error in the sport of triathlon. I like to think he was the guinea pig and I just get to reap the benefits of everything he has learned.
What is your biggest challenge, and what do you do to manage this challenge?
Brian: Finding time to swim. Try to work and live as close as I can to public pools.
Monica: My biggest challenge stems back to my High School running days. I always make sure to apologize to my High school coaches, because I was not the most coachable person, and I could be a little stubborn. When I would race my coaches could tell that I was thinking too much and thinking negatively. My head would me tell me , this hurts or I don’t want to do this. My best races were when my coach would say, “Good Job, Monica. You’re not thinking!’ Through the years of racing and practicing, I have learned to always have positive thoughts going through my head urging me on to run faster and keep going. I manage this negativity by having a positive mantra in my head, and confidence in my training to know that I can keep going.
What are your favorite races in Colorado?
Brian: Pike’s Peak Ascent and Pike’s Peak Marathon. This event is a general overall test of fitness and the culture behind it is very organic. This race has quickly become my favorite event and I plan on doubling every year.
Monica: My favorite races in Colorado are Pikes Peak Ascent and Marathon, Mt Evans Ascent, and Tri the Boat Triathlon in Steamboat, CO. Pikes Peak is a race that my husband and I do not miss. We call it our annual pilgrimage to Manitou to pay homage to the mountain that we love. The feeling of community during Pikes Peak is makes the race ‘one of a kind’, and for me, there is a great sense of accomplishment when you summit a mountain. It feeds your soul and keeps you motivated throughout the year. It’s a spiritual race. Mt Evans Ascent is another mountain climb race, put on by the best race organizers in the state of CO, Darrin and Jill Eismann of RacingUnderground. I consider this race was my initiation into Colorado racing when I moved to Denver in 2013 from NYC. I really had no idea what I was getting myself into, and had never attempted a race like this. There aren’t many 14,000 ft peaks in the East, but the higher you climb the more everything changes, the temperature, the view, the oxygen level, and the wildlife. You can see Mountain goats watching you run past on the road, looking at you like you are nuts. You won’t get that anywhere else. Tri the Boat is a newer triathlon in Colorado, but what draws Brian and I to Steamboat is it’s a two day stage race. The lowest overall time wins, and we are suckers for doubling back to back races. The course is hilly, and hot, but it becomes a race about who can tough it out and last longer. We are already signed up for next year’s race in June.
Where do you like to train in Colorado?
Brian: Indoors (but at elevation). Elevation training is nice for Pike’s peak. Indoors so I don’t get hit by any cars, dogs, or bike.
Monica: My favorite places to train at right near my house. I would do long runs up and down Lookout Mountain while training for IM Boulder and Pikes. The view from the top is amazing and you run into the coolest people running, hiking or longboarding on that mountain. But you have to get up there early before all the cars get out on the road. The Castle Trail by Morrison is also a favorite. It is just technical enough to get you ready for Pikes, and get you out into the mountains without have to drive far.
Sprints
Favorite Running Shoe
Brian: Asics Racer
Monica: Asics Noosa Tri and Asics Noosa Fast
Favorite Post-Run/Race Beverage
Brian: Muscle Milk (Chocolate)
Monica: Muscle Milk
Favorite Post-Run/Race Meal
Brian: Breakfast 2 (Eggs, yams, and bagel)
Monica: Thai Food
Role Models
Brian: David Goggins, Steve Rink, Carlos Nunez
Monica: Mirinda Carfrae, Kara Goucher, and Stevie Kremer
Day Job
Brian: Software Engineer
Monica: Oil and Gas Accountant
Solo Runner, Running Partner or Team/Group?
Brian: Solo Runner
Monica: Solo or partner
Favorite Restaurant
Brian: Garbanzo
Monica: Thai Gold
Favorite Coffee Shop
Monica: Moe’s Coffee and Bagels
Favorite Running Store
Brian: Amazon
Monica: Runners Roost
Favorite Non-Running Activity
Brian: Cycling
Monica: Tubing down Clear Creek River in the Summer time.
Favorite TV Show
Brian: Breaking Bad
Monica: Survivor and The Walking Dead (I really can’t pick just one)
Favorite Book
Brian: Catcher in the Rye
Monica: Once a Runner
Favorite Movie
Brian: Happy Gilmore
Monica: Big Hero 6
Podium
Have you experienced a breakthrough, and if so, what led to it?
Brian: I have experienced a few, the most recent is my sub 2:40 marathon. What led to it was getting more focused on putting in the longer runs and doing most of my 20 mile runs on the track.
Monica: The biggest breakthrough came when I met my husband. I left my city life in NYC and moved with him to Denver, and totally changed up my training. I was getting into triathlons and was no longer solely running, but the volume and intensity went up. I had officially started the “Folts Training Program.” I would love to say the transition was easy, but the best things in life don’t come easy. It was a total life style change. I wasn’t meeting friends out at the bars anymore and staying out late. I was carbo loading and getting to bed early so I would fresh for my long run or ride the next day. Nothing great comes without sacrificing something, and certainly do not look back and feel any kind of regret. This way of life has allowed me to really see the potential I have as an athlete and as a person.
What was the best advice you were ever given?
Brian: Eating is cheating.
Monica: It wasn’t really advice, but it was something that really changed my belief in myself and how I approached running. My high school XC coach, Steve Rink who I remain close friends with to this day, was always someone who would help me with running questions especially after I was out of college and running on my own. My first marathon was New York in 2009, I ran a 3:27, and after the race I called him to tell him all about it. And he told me, ‘you know you have a sub-3 hour marathon in you right?’ It was that belief that kept pushing me to get faster and train harder. I first broke 1:30 for a half in 2012, and then I broke 3 hours in 2014. He has since told me before I even started doing Ironman’s that he knew I could do low 10 hours, and I did my first Ironman in August in 10:06. Sometimes all it takes is someone to plant that seed belief in your head for you to strive to achieve an amazing goal.
Do you have a saying or motto that you live your life by? That you train by?
Brian and Monica: Fresh and Loose. Fresh and Loose. My interpretation of what Fresh and Loose means is you live your life simply. You focus on the positive and don’t let the negatives drag you down. You stop putting the focus on what other people think about you, what sponsors you have and you accept and love who you are. Most importantly you have fun and smile every day.
What keeps you motivated? Where do you draw your inspiration from?
Brian: Competition. Most likely an unhealthy type A personality.
Monica: We have a motto in our house, “Race local. Race often.” Racing is what keeps me motivated to keep pushing. We do probably 35-40 races throughout the year between Triathlons and Running races. Not every race has to be a goal race, but racing often helps you practice the routine of prepping for race, learning to control your nerves and being able to test different race strategies. It’s also a lot of fun.