Calling Matt and Molly Smith a “Power Couple” is a gross understatement. Not only are they accomplished triathletes traveling the world to compete (and win!) at championship races, but they are deeply rooted in the Colorado running and triathlon communities.
While they’ve been gracing running and triathlon podiums with their presence for some time now, there was a flurry of activity several weeks ago when they both had monumental races at IRONMAN Maryland. Not only did Molly decide a week before the race to register, but it was her first full distance IRONMAN race, and she WON. Matt, on the other hand, served as the sighted guide for good friend and visually impaired athlete Erich Manser, and proceeded to help him set the Visually Impaired World Record at the IRONMAN distance.
Check out a highlights video below of the IM Maryland event, and then read on to learn more about how this Power Couple works together and supports each other to be the best athletes they can be!
Quick Stats
Name: Matt and Molly Smith
Age:
Matt: 40 (almost 41)
Molly: 37
Hometown & Current:
Matt: Olympia, WA/ Denver, CO (Stapleton)
Molly: Colorado Springs, CO / Denver, CO (Stapleton)
Professional & Educational background:
Matt: I have a degree in marketing from Johnson & Wales University and moved to CO to open Johnson & Wales in Denver. I earned my Master’s degree in Adult education and leadership development at CSU after moving to CO and managed student and executive leadership programs for 10 years at JWU before moving into corporate with a HR consulting firm in Dallas, TX. I got into running and triathlon when I moved to Denver and started coaching triathlon in 2010 after racing for 10 years. Getting into the triathlon and cycling industry, I managed the Runners Roost race team for 7 years and managed international operations for Retül for 4 years before starting work with Nutritional Therapy Association in WA. I now direct education for the NTA and coach triathlon and running with Sansego, an international coaching organization founded by 3x Ironman Champion, Craig Alexander.
Molly: I attended the University of Denver for my undergraduate degree in human communications, business and leadership studies. I also earned my MBA from DU. After working for a few years in the nonprofit arena (I worked for a nonprofit foundation), I decided to go back to school to earn a Master Degree in Education in Organizational Performance and Change from Colorado State University. I spent a few years in a corporate job and realized I was really drawn to the academic setting instead. Currently, I work for DU as an instructional coach. I also teach as adjunct faculty and am a 5th year doctoral student at the University of Denver’s Morgridge College of Education. I’m in the middle of data collection for my dissertation study and hope to finish the degree in the next year or so.
Sports participated in:
Matt: I grew up as a swimmer through high school and also rode enduro (trail) motorcycles and raced mountain bikes. I took a break in college and started running after college then got into triathlon by racing XTerra in 2000.
Molly: I have enjoyed running since I was a kid and was on the track, volleyball and tennis teams growing up. I broke my elementary school’s triple jump record in the fourth grade and loved being on the track team (I was primarily a jumper, though, not a runner). I also ran for fun with the cross country team, although I was never officially on the team roster since I chose to play volleyball during that season instead. I played a bit of soccer, too, although I wasn’t particularly good! I didn’t get into triathlons until my 20’s when I decided that it would be more fun to participate in triathlons than to watch them. My boyfriend, now husband, was a triathlete and I had watched a couple of his races before signing up for my first sprint triathlon in 2005.
Years in current sport:
Matt: 10
Molly: I did my first half marathon in 2004 and my first triathlon in 2005, although I would say I have only been truly “competing” for about 10 years.
Racing Team:
Matt: Fusion Sports Elite Team/ Runners Roost Colorado
Molly: Runners Roost Colorado
Sponsors/Affiliations:
Matt: Fusion Sports, Runners Roost, Rudy Project, Honey Stinger
Molly: Runners Roost, Rudy Project, Honey Stinger
The Long Run
What are some of the biggest highlights in your racing career?
Matt: Being at this for a while, there have been some great races and ones that I’d rather soon forget. The highlights of my career revolve around the races where we have been able to share the experience with our good friends and make a trip out of the race. Lake Stevens 70.3 stands out as we had a group of 10 close friends race and I had one of the best races of my life being able to race consistently and win my age group. Going to Kona for IM World championships two times was great. My favorite Ironman personally was IM Canada in Penticton as it was a beautiful course and I was able to race consistently all day. The absolute best race in my career was 2 weeks ago at Ironman Maryland. I had the opportunity to serve as the sighted guide for a good friend, Erich Manser who is visually impaired. Being tied to another athlete for 10+ hours with your day completely focused on his needs was an amazing experience. We had a great day and he was able to set the Visually Impaired World Record at the IM distance. We had some great moments, some hard ones too.
Personally, this was a redeeming race as I had a rough year last year with some unfortunate circumstances at another race that took a major emotional toll. Seeing that there was a bigger plan than I could ever imagine was truly awe inspiring. It was also great as we shared the day with my wife racing her first IM and she was able to take the overall female win with a super consistent race. Being able to share some moments with her on course was awesome.
Molly: My first reaction to this question was to think back to my first triathlon when I successfully made it through the swim without drowning. Ha! There have been a few other highlights, too…..
One of the biggest highlights of my racing career happened somewhat unexpectedly a few weeks ago at Ironman Maryland. I was initially planning to go just to support my husband, Matt, as he guided a visually impaired athlete towards the goal of breaking the visually impaired Ironman world record. I hadn’t done a full Ironman before, but I decided to jump in and register a week before the race to see how things would go. I ended up breaking the tape as the top overall female finisher that day. Although that was pretty amazing, even more special was the opportunity to share the course with Matt and Erich Manser (the visually impaired athlete) as they did indeed break the record. It was magical, especially the few blocks I got to run with them on the marathon course, and when I got to see them coming up the finish chute to make history together! Wow….
Another highlight was to place 2nd in my age group and as the 5th overall amateur at the 70.3 World Championships this year in Chattanooga. I just missed the podium the last time I competed in 70.3 World Championships in Austria a couple years ago, so I went into the race this year with some pretty high hopes. As the only American to make it in the top 5 for my age group, I felt a great sense of to be able to represent the USA on the world stage. It was also pretty special to be able to share the day with my husband and some amazing friends who also raced in Chattanooga this year.
Since I do quite a few stand-alone running races, I’d have to put running a 3-hour marathon last year at the Chicago marathon near the top of my list as well.
Although it’s fun to look back on a few of my most memorable race performances, the highlights of my racing career have been about more than just the results. I feel so fortunate to be surrounded by a community of athletes and friends who make racing meaningful and fun. I can honestly say that the best races throughout the years are those that we have shared with dear friends, regardless of whether or not I ended up on the podium.
What are your long-term goals? What do you want to achieve as an athlete?
Matt: I want to be healthy and help serve other athletes for many years. I love being outside and training so racing is icing on the cake if I get to spend time with friends training and doing things I love day in and day out. I know I will keep racing triathlon for a long time.
Molly: My goal is always to show up and race to the best of my ability on a given day. I hope that’s something I can continue to do for years to come. My long term goal is to continue to love the sport, invest in the community of great friends and fellow athletes who also love the sport, and have some fun along the way.
Why Colorado?
Matt: I did an internship in college at Keystone resort and fell in love with everything CO. I love being able to be outside, have access to great roads for biking, paths for running and most importantly, be surrounded with a great community via Rocky Mt. Triathlon Club and our friends to train and race with. My wife grew up in CO Springs and I’m pretty sure there is a law that she can’t leave CO.
Molly: I was born and raised in Colorado, so Colorado has always been home for me. The rest of my family is still here and this is where Matt and I call home now, too. You can’t beat the weather and the natural beauty of this place that beckons us to get outside and explore, both summer and winter alike!
Middle Distance
Take us through a “day in the life,” what type of training regimen do you follow?
Matt: I usually do 2 sessions per day, one before work and one after. Wake up, grab a Nespresso, go train, come home, eat breakfast, go to work and do another session after work, then dinner and some extra coaching work, then bed. We pretty regularly are up at 5:15-5:30 and go to bed around 10:00.
Molly: During the week, I usually do 2 sessions per day – one before work and one after. Sometimes, I’ll sneak in a third workout at lunch, but I’m busy enough in my job that I don’t often have the time for that. I’m on the track with the Rocky Mountain Triathlon club on Tuesday nights, with the Runners Roost run club on Wednesday nights, and do almost all the rest of my training with my husband, Matt. On the weekends, we tend to do a long ride or brick workout on Saturdays with a group of our friends, and do a long run together on Sunday mornings. Throughout the week, I do a mix of interval training, tempo runs, and steady state workouts (I’m mostly on the bike trainer during the week). In the summer, I like to ride my bike to work, too. With the demands of training, teaching, writing my dissertation, working a full time job, and trying to still make time for friends and family, I have a pretty full schedule! I’m a really structured person, though, so I don’t mind scheduling my day in 15 to 30 minute blocks and staying up late after dinner to get schoolwork and/or grading done.
What are one or two things you currently do in your training that are keys to your success?
Matt: I think that consistent training is key. I see many athletes have a serious “off” season and while I believe a break is important, the best athletes keep doing something consistently regularly and find ways to make sessions happen vs. excuses to skip. Pre-planning and knowing your schedule is important. There are days when my day is scheduled in 10min increments and I have to stick to that schedule to get it all done. The other big thing is strength training that is functional (I rarely use weights). 2-3 times per week even if it’s just 20min.
Molly: I think that consistent training is key. I try not to miss workouts and make sure that I stick to my plan week in, week out, month in, month out. I track/log every single workout and do my best to hit the paces/watts Matt programs for me. I also think it’s really important to incorporate interval/speed work. If you want to go faster, you have to practice going faster! It’s probably the thing I like doing least, but strength/lifting is important, too, especially core work and functional strength training.
Do you follow any specific nutrition plans?
Matt: I have a Nutritional Therapy Practitioner certification so we are pretty picky about getting in a nutrient dense, whole foods (not the store, just real food) based diet. I believe in a balanced approach based on the training period so I’ll go lower carbohydrate in the off season and higher when in season. Eat a lot of veggies and cook regularly vs. eating processed foods. I do believe in a little bowl of icecream every night as long as it’s good quality. For recovery, I do like to have a good, quick replacement drink and use a combo that we make that is Mt. Capra DEEP 30 protein (with electrolytes and pro-biotics) mixed with Vital Proteins Collagen peptites. It’s anti-inflammatory and rebuilds joint tissue/ helps repair the gut after a long session.
Molly: My husband has a Nutritional Therapy Practitioner certification, so we are pretty picky about what we eat. We eat a lot of veggies and cook regularly vs. eating processed foods. That’s not to say there isn’t room for cake (my favorite) and ice cream (something Matt eats almost every night!). Matt is a smoothie master, so he’ll often make recovery smoothies for us after long/hard workouts. I also like cold coconut water right after a hard workout, and freshly ground peanut butter from the grocery store machine.
Do you have any recommended resources to share?
Matt: For coaches, check out www.sansego.co I believe our team are some of the best in the business and am honored to work with the team because everyone believes in putting ego aside and athletes first. Also, I work personally with Susan Williams for EMC and like her easy going style and how our values in life align. I’m a believer values come first, then the workouts.
For books there are a lot but my favorite couple are The Power of Full Engagement, Taming Your Gremlin and the new book, The Brave Athlete is one I think every endurance athlete needs to read now.
Molly: Honestly, I defer to Matt when it comes to triathlon-related books, seminars, websites, etc. I usually just see what he’s reading and read over his shoulder (literally). He tolerates this behavior, although I have to imagine it gets a bit annoying at times! As a coach, I trust him completely and pretty much do whatever workout he tells me to do. Sometimes, I’ll balk at the paces he programs for me, but he’s usually right on and knows my performance potential better than I do!
What is your biggest challenge, and what do you do to manage this challenge?
Matt: Time. We never have enough time with working more than 1 job, fitting in training, family so it’s always a juggle but knowing your values and what matters most to be able to make decisions about priorities makes it easy, then hyper vigilant scheduling.
Molly: On a practical level, our biggest challenge is time. It takes a lot of work to schedule time for training, jobs, teaching, school, etc. It’s a constant process of prioritization, discipline, and juggling things to fit it all in! Unfortunately, I feel like the compromise/sacrifice is often the amount of sleep I get. If only there were about 25 or 26 hours in the day! As far as sport-specific challenges, I’m definitely weakest in the water. I push myself in workouts and try to get faster, but the swim has always been the greatest challenge for me.
What are your favorite races in Colorado?
Matt: The first race we did together in CO was the Steamboat ½ marathon and that place will always be heaven to Molly and me. The Steamboat triathlon has always been special as has Boulder Peak. They just have great, lower key vibes and challenging courses. I’d also add CO ½ marathon in Ft. Collins.
Molly: Matt and I really like Steamboat Springs, so we particularly enjoy racing there. They have a ½ marathon in the spring, and a triathlon at Lake Catamount during the summer. I also like Boulder Peak triathlon because it’s a challenging course with a great climb and some screaming descents, too.
Where do you like to train in Colorado?
Matt: We train all over but love to do the ride from Boulder to Estes, across peak to peak and down through Ward or go up to Steamboat or Winter Park for camps with good friends.
Molly: We spend a lot of time riding up and around Boulder because we know the roads so well, our friends ride those roads, and there are some great places to climb – for example, Lefthand Canyon, Sunshine Canyon, St. Vrain, and up to Carter Lake. Since we love Steamboat Springs so much, we try to do a training weekend up there at least once a year, too, because we like riding up Rabbit Ears Pass, through Oak Creek, and all around the Yampa Valley. For running, we often run on the Sand Creek Trail in Denver because it’s close to our house, or the Highline Canal Trail. I’m not a particularly experienced trail runner, but it’s nice to mix things up on occasion and get up into the mountains to trail run, too. The challenge of trail running and the beautiful scenery are a great change of pace.
Sprints
Favorite running shoe:
Matt: I rotate a lot but right now love the Hoka Tracer.
Molly: Saucony Mirage, but they quit making them so I run mostly in the Kinvara now.
Favorite post-run/race beverage:
Matt: Mt. Capra Deep 30 first, then if a hard day, a good IPA later
Molly: Ice cold coconut water
Favorite post-run/race meal:
Matt: Burger and fries
Molly: Depends on the day! I’m not sure I have a go-to choice.
Role models:
Matt: My wife, Crowie, Ben Hoffman, Brad Cooper, Scott Binder, Jared Mackey
Molly: My husband and too many others to mention (I believe EVERYONE has something to offer!)
Day job:
Matt: Director of Education at Nutritional Therapy Association, Coach at Sansego
Molly: Instructional Support Specialist and Adjunct Faculty at University College at the University of Denver & PhD student in DU’s Morgridge College of Education (ABD at this point, working on my dissertation!)
Solo runner, running partner or team/group?
Matt: Team/group
Molly: There’s a time for both, but I do love running in groups
Favorite Restaurant:
Matt: Our go to is Next Door Community Pub
Molly: We like Next Door Community Pub, although Ocean Prime is a nice treat, too
Favorite Coffee Shop:
Matt: Logan’s at Stanley
Molly: I don’t drink coffee, so this is a tough one to answer. I guess I don’t really have a favorite coffee shop – I’ll usually just follow Matt wherever he wants to go.
Favorite Bar:
Matt: Station 26 Brewery
Molly: Englewood Grand
Favorite Running Store:
Matt & Molly: Runners Roost
Favorite non-running activity:
Matt: Paddleboarding
Molly: Tie between playing volleyball and paddleboarding
Favorite TV Show:
Matt: Hawaii 5-0
Molly: I really liked the series “White Collar” although I think it’s over now. Most of the time, we just watch the news – there’s not much time in our schedule for TV watching!
Favorite book:
Matt: Power of Full Engagement
Molly: The Bible
Favorite movie:
Matt: Tommy Boy
Molly: Overboard
Podium
Have you experienced a breakthrough?
Matt: I’ve had a few good seasons but it was really consistent training and doing a lot of hill work on the bike that achieved it.
Molly: When I was first starting out, I was convinced I couldn’t run sub-7 minute miles for longer than a 5k. Matt told me I could do it, and I believed him! In general, though, I think my biggest breakthroughs have come from consistent training week in and week out, month in and month out – especially when I put in lots of time on the bike and do lots and lots if intervals and climbing.
What was the best advice you were ever given?
Matt: My dad always said there is always a solution if you smile.
Molly: Surround yourself with people who make you into a better version of yourself.
Be humble, kind, grateful, and generous.
Serve others.
Do you have a saying or motto that you live your life by? That you train by?
Matt: Live by always provide service to others with a smile. Be positive. Train by you can always push a little harder
Molly: Work hard, do your best, and accept success and failure with grace and humility.
The traffic is light on the extra mile.
Pain it temporary, but pride is forever!
What keeps you motivated? Where do you draw your inspiration from?
Matt: Right now what keeps me motivated is finding ways to stay in front of my wife. She outran me in one race this year so my goal is to hold her off :)
Molly: I’m motivated by a love of the sport and the opportunity to challenge myself to be the best I can be. I realize that it is a gift every time I get to show up at the start line of a race.