athlete spotlight :: Mountain Runner Michelle!
Introducing: Michelle Merlis!
I can’t tell you an exact moment when Michelle and I met, but I CAN tell you that she’s one of those people who brings amazing energy to a room, makes you laugh without realizing you needed a little moment of humor, and gives off a vibe that just makes you want to be her friend. Since she moved to Albany a few years ago, our paths have crossed many times in the local running community - but oddly, I’m not sure we’ve ever actually BOTH been in race-ready shape at the same time in the same event … 2021 goals! :)
Michelle has accomplished some pretty amazing feats in her running career – and honestly, I think she’s just scratching the surface. It was really fun to learn more about her story and perspectives on running as a whole, and I am so excited to be able to share it all with you!
If you want to follow her adventures or get in touch with her you can find her at:
>>Website: michellemerlis.com or mntngoatrunning.com
>>Instagram @mountain.runner.michelle
>>Strava (https://www.strava.com/athletes/15968034).
Alright, let’s get started and dive into the exciting life of trail running extraordinaire, Michelle Merlis!!
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MJ: What’s your story? How and when did you find running? Tell us about the clubs and teams you’ve been involved with, any big transition points in your running career.
MM: I feel like I really came to running, independently as a sport, in my adult life. From the time I was in 4th or 5th grade, my main focus was basketball. When I started my master’s program, that’s when I really started to run just to run. So, up until then, I ran – mostly up and down a court, over and over again – to stay in shape for basketball. I did participate in 2 years of track and field in high school (my sophomore and senior years), but remember doing much less running than unproductive antics of seeing which of our non-hurdle runners could actually run a hurdle without getting injured (there were a lot of bloody knees).
Ironically, prior to my senior year of high school, I decided I wanted to try playing soccer since a lot of my friends played. Part of tryouts would be to run 2 miles, so nearly everyday that summer, I would run 2 miles from home, as measured by a car odometer, as fast as I could (obviously I would never recommend this strategy as a coach now, but I had no guidance back then so I made all of the mistakes). I also got into the habit of trying to drag friends on longer runs or runs up the mountain behind my parents’ house. When we got to the 2 mile time trial for tryouts, I ran about 12 minutes (on the track) and was much faster than anyone else. After tryouts, the soccer coach told me that she would give me a spot on the team but I probably wouldn’t play much and suggested that I run cross country instead. I was super stubborn and wanted to be with my friends, so I rode the bench as a soccer player. Looking back, I feel like I definitely missed out by not running cross country,
but I honestly had no idea that I had any “talent” for running because no one ever told me that --
I feel like I was being told I was bad at soccer so I should do this other thing instead.
Fast forward to grad school in Indiana and I felt like I needed something to stay physically active, so I just kept running more and more. When I was in undergrad, I had a boyfriend who had already graduated college but lived near where I went to school, having moved there from the Midwest, and he made a lot of really great friends through running. I think that really stuck with me as a way to make friends in a place where you know no one -- join a running club. So, that’s what I did my first week in Indiana; unfortunately, it was a bit of a bust. I showed up for the group run as posted on their website and it was me and about 5 men who were 65+ and couldn’t break 9 minutes for a mile. Needless to say, I ended up running solo that day and not going back.
Thankfully, I had much (much) better luck with the Albany Running Exchange 2 years later in 2013 when I moved to Albany! I started trail running while I was still in Indiana and when I moved here, the first race I ran was the Squirrelly Six at the Hairy Gorilla Half/Squirrelly Six at Thacher Park. The following spring (May 2014), I got my first real taste of gnarly trail running at 7 Sisters in Amherst MA; it totally kicked my butt and I kind of got hooked on technical trail running out of resolve to be less terrible at it. It also felt like the kind of running I was meant to enjoy -- while I didn’t run trails growing up, I spent so much time hiking as a kid and just wandering around the woods, so it just feels like a natural fit.
In 2014, I also started attending the ARE track workouts at SUNY Albany. It was there that I really became more serious about running, wanting to run faster and learn more about actual training. Coach Dick Vincent, who hosts and puts together the (now Tuesday) workouts for ARE, was really the first person I learned anything about training from -- he’s also the first person I ever met in the flesh who’d run a 100 miler. So to say that he’s had a huge impact on my becoming a trail and ultra-runner let alone a “runner” is a massive understatement.
Another big turning point was in 2015, when I finally decided I was going to run year-round. Until then, I had actually never run through the winters before. It was definitely worth it because in 2016, I was able to run my first ultra, a 50k down in NC, and my first 50 miler (JFK) that fall. Since then, I’ve had so many amazing experiences and met so many amazing people running trails and in trail races all over the world!
MJ: Take a minute to brag … what are your personal bests?
MM: 1 mile (5:30.6) … 5K (18:40) … 13.1/Half Marathon (1:26:51) … 26.2/Marathon (3:11:12) … 50 Miles (7:43.39).
MJ: Brag-worthy moments, continued. What are your proudest running-related accomplishments so far?
MM: Winning the Escarpment Trail Run 30K in 2017 was so meaningful to me for several reasons; but more so, I am really proud of how I was able to drop my time on the course over a couple of years. In 2015, I ran 4:34:57 … in 2016, I ran 3:53:09 … and in 2017, I ran 3:38:56. Going under 3:30 still evades me and progress since 2017 hasn’t been so linear, but part of that has been taking bigger risks to get under 3:30 and it not panning out – so I’m still proud of those days too.
Finishing 1st female, 7th overall, and going under 2 hours at The North Face Half at Bear Mountain in 2019. In large part, I think I’m proud of this because when I got my bib before the race, I noticed they’d put me in wave 3. A similar thing had happened at 7 Sisters in 2016 and I then asked to be moved to wave 1; the RD asked me if I thought I could win and I said I was going to try, but end up finishing a somewhat disappointing 10th (although still ahead of 5 other wave 1 runners) -- so I was nervous to ask to move to the first wave because I felt like somehow I didn’t deserve to be there. I’m glad I did ask -- and of course, I was asked a similar question as to whether or not I thought I could win. I feel like it made me race like I never had. This time it worked out and finishing not just as the first female but 7th overall in a field of over 600 runners was quite fun. Nearly all of my training prior to this race was on the road as I had primarily been training for the Helderberg to Hudson Half a few weeks prior. Having done virtually no trail running and no specific uphill running, it was fun to see the importance of overall fitness above all else in action. I also had a terrible race at Helderberg, the kind that makes you wonder why you even run in the first place, so I’m also really proud of the fact that I was able to shake it off and bounce back with a positive mindset for this race.
Michelle logging some miles on the Escarpment Trail, one of her favorite places to run.
MJ: You’re primarily a trail runner (hence, your Instagram handle and website name!), but took some time in 2019 to get back on the roads. Why did you decide to do that? What were your goals, and did you meet them? Do you think you would do that transition again, or will you stick to the trails from now on?
MM: A lot of why I decided to focus on roads in 2019 stems from the fact that over the past 3 years I’ve gotten much more serious about running in general – training, competing, etc. I also started thinking more long term about running and what some of my goals are. Quite honestly, I want to compete at the absolute highest level when it comes to trail/ultra-running. When you look at the men and women who are competing at that level, they are really fast runners at shorter distances (mile to the marathon) too, and many have college track and field/cross country backgrounds. So, I wanted to (and still do want to) get faster in general.
I also felt like I never really spent time running on the roads and felt my road PRs weren’t a good representation of my actual fitness. Unfortunately, when seeking out sponsors, regardless of if it’s for trail/ultra-running, they generally ask for PRs. I’d hate to be passed over for an opportunity because I never ran an official time that I feel I’m fully capable of.
Lastly, living in Albany where I don’t exactly have technical trails or monster climbs out my back door, it seemed like a good opportunity to focus on roads.
My main goal was to still enjoy running by the end of the year. Check! I also wanted to compete in the USATF ADK Grand Prix Series. I’ve been on the ARE Racing Team for several years and I very rarely ran team races because they were nearly always on the road or track. So one of my goals was to really be a more active participant in team races. I was also able to do this -- the only race I missed that I had planned to do was Stockadeathon, which I missed due to an injury. Lastly, I wanted to PR in everything from the mile to the marathon. Again, I missed Stockadeathon, but I’ve never run a road 15k, so I don’t have a time to beat yet. I also had never run a road 10k, so I didn’t have a time to beat there either. Otherwise, I hit my goal dropping my mile from 5:38 to 5:30, my 5k from 19:3x to 18:40, my half marathon from 1:32:xx to 1:26:xx, and my marathon from 3:42:xx to 3:11xx.
I absolutely plan to do the transition again. In particular, I was really hoping to have broken 3 in the marathon, so I definitely feel like I have unfinished business there. Right now, I’m enjoying the summer/fall of focusing more on trails (which I also did briefly last summer to gear up for Escarpment) but once the winter hits, I’ll likely spend November - February/March focused on roads/faster running again.
MJ: From your perspective as a runner, how did transition from trail to road and back to trail benefit you (or not!) in either arena?
MM: Transitioning from trail to road, I found it very easy to log all of the miles because the amount of time I actually spent running was so much less. I think having done ultras, and even non-ultra but very technical trail races that take a long time, I’ll always have the “well, it’s not 50 miles or 100k” mindset. I also think that trail running has made me stronger and tougher, not only in the sense that trail running uses more muscles and movement than road or track running does, but also in that I’m kind of used to smashing into rocks or trees or running through knee high mud and literally pulling myself up boulder faces with my arms. Whether it’s good or bad, I think it increases your pain threshold, because on a lot of the trails, there usually isn’t an option to bail, so if you have a blister the size of your entire foot, or you’ve fallen and are banged up,
the only way out is onward.
Just an added challenge of crossing a creek at the USATF Trail Half Marathon championships!
Transition from road back to trail, I definitely have benefited from the overall increase in speed. I think some trail runners (definitely not all, and definitely not those who are trying to be competitive) neglect faster running and focus too much on running on trails. Inherently, it makes you slower, because you’re always running slower. They might become really good climbers or be able to maneuver technical downhills well, but they can lose a lot of ground on flatter/faster sections. With focus on road speed, I saw a big jump in my uphill running ability and my ability to open up on those flat/fast sections.
I honestly can’t think of any negatives!!
MJ: From your perspective as a coach, how can BIG changes in a training plan be helpful? (ex: taking a break from marathon focus to train for a mile race, or going from road 5Ks to long trail races)
MM: One of the biggest reasons I think big changes can be helpful is that it can force you to focus on your weaknesses. With running, I think we tend to do what we enjoy and we are probably better at the things we enjoy (and, similarly, enjoy the things we are better at).
By breaking out of that comfort zone, you force different stimuli and the new stimuli can lead to really big breakthroughs.
I also think it helps to break up the monotony and provide freshness. Running day in and day out is actually pretty monotonous. 90% of runs are not Instagram worthy, but those same 90% of runs are fundamental to your training plan. I find that switching things up in a big way can provide mental freshness. If you’ve been feeling frustrated with your road racing lately, then it’s a great time to try hitting the trails -- ditch the watch and just run on feel through the woods and vice versa.
MJ: What are some of the differences in your training when you prepare for a trail vs. road race?
MM: With training for trail races, especially longer races, there is much more of an emphasis on what I’m eating/drinking while running. That might not sound like “training” in the traditional sense, but a big part of being able to run for many hours is simply being able to keep getting calories in, so this is the gut training portion and for longer races (50k or 50 mile+) it’s really one of the make or break factors. So, I practice this during my longer runs but also day-to-day by doing things like eating a full meal before an easy run or eating a snack right at the start of an easy double. Plus, it helps to get used to lugging all of your things with you -- the weight of water and enough food for 5 hours of solo running is surprisingly heavy.
I definitely follow the get fit first, get specific later model. So, when I’m getting closer to a technical trail race, such as Escarpment, I try to do at least one of my longer runs per week on similar terrain -- so lots of climbing and really gnarly footing. But other than that, I actually do a lot of road running, or smooth, flatter trail running during the week. When in a more trail specific block, the amount of time I spend trail running is probably more than the time I spend on the roads in one week, but my actual mileage on roads is almost always higher.
In general, whether I’m training for a trail race or road race, I still have a workout day during the week and a long run with a workout. It just looks a little different in that during a trail block, my long run workout will usually happen while I’m out on the trails. For the most part, my mid-week speed session is always on flat, fast terrain. Every once in a while I’ll do a hill specific workout. And no matter what -- there lots of strides and hill strides!
(For what it’s worth, I also take very little credit for this as my coach David Roche plans out the mileage/workouts… I just pick the routes!)
MJ: What have you found to be some keys for success and healthy running in your career so far?
MM: Honestly, I think one key element is simply that I didn’t destroy my body running a lot when I was younger/haven’t been running that long to begin with. Being relatively fresh to the sport, and having had other physical activities of focus (namely, dance and basketball) growing up, I don’t have a history of aches and pains related to running.
Some of the other elements include:
Hiring coaches/building a team to support various aspects of my running. It sounds like a lot when I write it out, but I have a strength coach and a running coach who I work with day-to-day, and then beyond that I have an LMT that I trust, a PT (Hi, Megan!) that I know I can count on, a Chiropractor to reach out to if needed, a primary doctor that is an ultra runner, a nutritionist who makes sure my training is being fueled adequately, and a sports psychologist that I can reach out to if needed.
Working with a sports psychologist was something new that I did last year. But I found it to be an incredibly valuable experience. A lot of the work was transferable to life in general; we focused a lot on values and I think it helped me frame running as part of something bigger for myself. It also helped me develop a more clear picture around why I run and what joy in running means to me. I think it was so beneficial in maintaining a healthy mental relationship with running and knowing when to back off or when to narrow in on a goal because it aligned with my definition of meaning/value in the sport.
Strength training/mobility work and focusing on (aka, making time for) the little things in general. For about 2.5 years, I’ve been doing strength work 2-3 days/week (under the guidance of Elizabeth Azze with Mountain Peak Fitness). And I can’t say enough about how it has improved my functional movement and overall strength.
Putting a big focus on sleep. Prior to going back to work full-time, honestly, I slept 9-10 hours a night and usually took a 20-30 minute nap. I’m definitely getting less now, but still aim for at least 8 hours and I take a 30 min nap during my lunch break almost every week day (thank you work from home!!)
Taking rest days/having a coach that uses periodized training/utilizes down weeks.
Eating… a lot!
MJ: Being out in some of those remote areas can offer some absolutely beautiful views. What is the most scenic trail run you’ve ever done? Do you carry your phone with you, or just keep the image in your mind?
MM: Oh, this is a tough one! Running Rim to Rim to Rim of the Grand Canyon was absolutely majestic, so that probably takes the top. I generally do take my phone -- it’s more of a safety precaution than for pictures. I do take photos once in a while but lately I’ve been less inclined to photograph and more inclined to just enjoy. I should probably document more of what I’m doing! Honestly, I don’t relive many of the runs in my mind but I think I tend to remember either really wonderful moments, like finishing a long climb and reaching the peak or the breeze of the summit, and the really difficult moments, like bonking super hard or running out of water with several miles to go.
MJ: How – and what – do you eat/drink when you’re out there running for several hours at a time?
MM: Eat: I recently found out I can’t have gluten, so I’m kind of experimenting all over again, but, regardless, I try to focus on “real” foods (not gels or chews). I’ve been really into things like Justin’s Dark Chocolate Peanut Butter Cups, Figgies and Jammies (a delightfully named gluten free version of fig newtons), rice balls, anything my mom bakes me (a couple weeks ago, I ran with some gluten-free currant berry cake -- so basically sugar and butter). I honestly probably think less about what I’m eating than how much I’m eating. I aim for 250-350 calories per hour on long trail days. And plenty of salt. :)
Hydration: Sometimes I’ll just do water if I know the foods I have contain enough salt. Often I’ll do a split of water and Nuun.
MJ: If you could spend a whole day running your favorite trail/route, where would you go and who would you take with you?
MM: I’d probably run the Escarpment Trail. Or, if travel wasn’t a factor, I’d venture to Colorado to the Rockies. And I’ll drag my husband, Josh, along with me :)
MJ: Share your thoughts on the trail running world. Are trail races beginner-friendly, or experts-only? Do you have to run an ultra-marathon to be considered a trail runner? How does one get started in trail running?
MM: The trail running and ultra-running communities are absolutely amazing. A typical night before a trail race will feature runners sitting around a bonfire eating pizza and drinking beer. It’s also what happens after the race is over … and sometimes while the race is happening. That is definitely not road racing material. Basically, the trail running world, as a whole, is incredibly laid back. It is also unbelievably supportive.
I think the bond exists more over how we are moving our bodies in incredible places than it does over how fast you can run or how many carbon fiber plates you have in your shoes.
There are a lot of beginner-friendly trail races out there. There are also a lot of trail races that are not made for beginners, like Escarpment. Websites for events will generally give you an idea of how beginner friendly they are.
You don’t have to run an ultra to be a trail runner! There are a lot of much, much shorter trail races. But there is a natural inclination to just keep going further and further (for some, anyways).
To get started, in non-COVID times, I’d say, join a local trail running group. There are so many now! But now, going solo is the most feasible option, so I’d recommend picking a preserve close to where you live and just starting small. Try running trails that are dirt but maybe not technical -- and run for time, not miles! If your run is normally 4 miles and takes 40 minutes, then just go for 30-40 minutes and ignore the distance you actually make it. I also think that hiking is a great intro because often you spend time hiking in trail running. If you think you might want to do long, technical races one day, then start with some short hikes in more mountainous areas (Catskills, ADKs, Berkshires). You’ll quickly get a sense of what you’re in for. And ask friends -- a lot of people trail run now, and trail runners love talking about trail running. Pose a question to your local running group on Facebook about beginner friendly places. Also, talk to people who currently trail run about their recommendations to shoes, packs, etc. Trail running on rugged, remote trails often involves a lot more planning and logistics. A number of times I’ve had to give up food and/or water for people who are unprepared for trail adventures.
MJ: How do you feel your experience as a runner helps you as a coach, and vice versa?
MM: As a coach, I feel like I can relate to a lot of the experiences my athletes have because I’m doing all of the same stuff they are. I have good days, bad days, great races, terrible races – everything! As an athlete, I can think “what would I tell my own athlete in this situation?” – I think it really helps me to be less hard on myself and to take extra rest if I need it.
MJ: Did you ever experience any health issues as a result of running (major injury, hormonal imbalance, disordered eating)? If so, how did that affect your ability to train, and how did you recover from it?
MM: The only major injury I’ve had related to running (or, any sport, really!) was the hamstring injury last year 5 weeks out from the marathon. It definitely kicked my training down several notches. I was lucky and thankful to only take a few full days off and then ease back into things. Ultimately I was able to run the marathon, but it was a pretty nerve-wracking time as I was super nervous about re-injuring the hamstring. The positive is that it forced me to give attention to some weaker areas and focus on building more strength in my hamstrings. It also gave me the perspective as a coach to know what athletes go through mentally and physically when they are injured.
Outside of the hamstring injury and some rolled ankles (just a general part of being a trail runner) in the past couple of years, I think I can count on one hand the number of days I’ve had to take off due to an ache or something other than mild muscle tightness.
I have definitely had ebbs and flows with feeling off. A few years ago, I was really fatigued and didn’t know why -- a blood test showed my Vitamin D was super low (yup, that was when I was living in Minnesota in the winter hah). More recently, I’d been experiencing gastro issues/feeling fatigued again and found I was sensitive to gluten. Basically 48 hours after cutting gluten out (at the direction of my MD), I felt like a new person.
Otherwise, I feel very fortunate to not have had any disordered eating or an eating disorder but I am definitely aware of how many people, women in particular struggle with this. As a coach, I try to use my approach to food to show that you can eat a lot and be successful and get faster.
MJ: Share a fun fact about you and your non-running life!
MM: Hah, at this point, there aren’t many. One fun fact is that my mother was actually born and raised in Poland, so a large portion of that side of the family still lives there. Unfortunately, I don’t speak Polish, so my one non-running related life goal is to learn Polish.
MJ: Any final thoughts or words of wisdom for our fellow runners?
MM: As an athlete and a coach, I think my biggest piece of wisdom is to try and let go of ego when it comes to your running. Often I think we get so caught up in trying to go further and faster to impress the world around us that we forget to have fun. Let there be some play with your running. Rest when you don’t feel like running. Run slower on your easy days. All of these things involve letting go of our egos and not caring what Strava says or what someone else says they did on Instagram.
I think you’ll enjoy running more and you’ll naturally become a better athlete and person along the way.
Michelle scrambling up Lone Peak, Montana - trail running isn’t just about running!
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Thanks for joining me and Michelle on this little journey today. I hope you found some connection to her story, and learned a thing or two along the way. Don’t forget to follow Michelle’s accounts for her next big adventure … And if you need any trial running advice - or a trail running coach! - head to her website and get connected!! :)