Meet your Coaches for the 2024 Fleet Feet Racing Team Season

The Fleet Feet Racing Team presented by New Balance will kick off the 2024 season in just a few short weeks. With a new year of running, the tone set for the team this year reiterates the team's emphasis on inclusivity, diversity of both people and pace, and support. We’re excited to bring a new coach into the fold this year as Jamie Hershfang, former NCAA Collegiate Runner and current store manager at Fleet Feet Lakeview joins Cynthia Kmak and Chris Willis.

To get to know the coaching team better, we asked them a bunch of questions that range from their background in the sport to the best spot in Old Town post-workout. Get to know the coaches below. 

Cynthia Kmak (They/them): Head Racing Team Coach
Chris Willis (He/him): Elite Team Coach
Jamie Hershfang (She/her): Racing Team Coach

How were you introduced to the sport of running?

Cynthia: My older sisters were in Cross Country in Jr High and High School and I wanted to do the same. I tried to run in jr high and HS but DNFed (did not finish) a single race until my senior year of HS and then I was cast in a musical and had to make a choice. Clearly it was being in Joseph and the Amazing Technicolor Dreamcoat. I got back into running my sophomore year of college, one of my roommates got me out the door. I didn't run consistently until a couple years after college when that same roommate signed up for a marathon and invited me on a run and then I signed up too.

Chris: I started running competitively in middle school. I was always a relatively fast runner over short distances in neighborhood pickup games of baseball or touch football and I liked being active, so it seemed like a natural fit. Our middle school did not have cross country, and I didn’t think of myself as a distance runner, so I mostly did shorter events, and was actually a rather decent high jumper (until everyone else kept getting taller and I did not!). 

Jamie: During the summers leading up until high school, I went to a junior lifeguard camp at North Avenue Beach. Every morning, we would complete a 2 mile run. When I started, I remember finishing with sympathy claps from my friends. Each summer, I would try to get a little faster. Leading into my sophomore year of high school, I got a little burnt out from swimming competitively all year round and decided to run more. I ran on the lakefront trail and would often see the cross country team out on the path. The coach eventually asked me to join them for some runs during the summer. Once I found people to run with and saw improvement each week, I told my swim coach I was joining the cross country team. From there, I never looked back. 

What is your favorite workout to coach?

Cynthia: This changes every season, this past season I've really enjoyed The Halftime Fartlek (thanks coach Mike Moreau). 1 mile repeats are always fun and really tell you a lot about your current fitness so expect to do those several times throughout the season.

Chris: My favorite workout to coach is also my personal favorite workout to run: “Five Dollars in Quarters,” which was my HS track coach’s slang term for 20 repetitions of 400 meters (400 meters being roughly a quarter mile, so if you have twenty quarters… get it?). It seems like an insane volume of work, but it’s actually pretty manageable for a lot of people because there’s a lot of rest built in to it. Because everyone is stopping and starting at the same points throughout, there’s a lot of overlap between different paces as the workout progresses, and people tend to really lean in to cheering each other on, which is its own form of special reward as a coach - seeing the team lifting one another up. Plus, when it’s over, people feel a tremendous sense of accomplishment at tackling something so daunting. 

Jamie: Long tempos. The physical prep, as well as the mental focus that goes into these runs, is what truly prepares runners for the marathon. It’s easy to grind through fast intervals, take splits on the track, and not worry about too many external variables. I always reinforce effort over pace, because on race day, it’s the only thing you can control. Long tempo runs are the best way to practice visualization, fueling strategies, and finding the right effort you can sustain for longer distances. Intervals teach you how to run fast, recovery runs create adaptations, and the long run puts all the pieces together. 

Outside of running, what advice would you tell someone who wants to get faster?

Cynthia: If you want to run faster, do it with people. Running with people helps with motivation, accountability, and consistency. When you have all of those parts in your training you will increase your strength and speed. Once you level up with your fitness you can help push other folks you run with and they can do the same. The social part is important too. Often when you run with others, you end up talking about your goals and saying them outloud which keeps it real and you are more likely to reach those goals.

Chris: Consistency, consistency, consistency. And then more consistency. It’s not flashy, but it works, and the best way to stay consistent is to have people to run with that you show up for, and who you know are showing up to you. 

Jamie: Meet yourself where you’re at. What kinds of things are you doing now to set yourself up for success? Running takes up a small part of your day, but it’s everything you’re doing the rest of your day that can impact your performance. Recovery is part of training, it’s how your body adapts to the hard running you’ve done. If you’re not fueling well or getting enough sleep, you will not perform to your potential. If you’re not lifting, or lifting heavy, you should definitely start. This not only helps with running efficiency, it’s also critical for injury prevention, especially as distance runners. The biggest thing I can emphasize to everyone is consistency. If you’re not training consistently, you won’t see improvement, it’s just that simple. Keep putting together consistent workouts, weeks, and training cycles, and you’ll surprise yourself. 

What would you say to someone who's on the fence about joining the racing team?

Cynthia: Even if you can't make it to all the workouts, when you're there you're part of the team and you've got everyone's support, no matter who you are or what your pace is.

Chris: Get more information; don’t go on assumptions. If you reach out, we’d be happy to answer your questions, or we can put you in touch with a team member who can give you an insider’s perspective as someone with no direct agenda on what the team is like, and then you’ll have a better feel for whether the team is a good fit for you and your running goals. 

Jamie: Finding a group of people to train with keeps training fun and motivating. Whether you’re trying to chase after a big goal, just started running and looking for a place to start, or just need motivation to train throughout the year, the racing team is a great group of people to help you with that. Runs are always better with friends, and can help push you out of your comfort zone. 

When you're not running, what are you doing? 

Cynthia: I am finding time for myself and with loved ones, cooking and eating vegan food, on stage making people laugh, drawing, painting, writing, making or dancing to music, reading books, listening to podcasts, constantly learning, stopping the spread of dis-information, complaining about people not following rules, and spreading joy!

Chris: My other job, outside of coaching, is a trial lawyer who does complex civil litigation. I also love to watch movies with my wife, Clare (we’re working through movies in sync with the podcast You Must Remember This - highly recommend!) or spending time with my children John (11) and Molly (6). 

Jamie: Catching sunrises, planning my next adventure, eating something with peanut butter, and spending quality time with my family. Life is too short to take the little moments for granted. And I also manage the Fleet Feet Lakeview store, come on by! 

Best spot in old town post Wednesday night workout?

Cynthia: Besides right next to the dad van? I go where the good conversation is. As someone who has been sober for 6 years bars don't really do it for me unless there's dancing or karaoke, but I've enjoyed a ginger beer at the local watering hole with team mates before.

Chris: (Chris actually gave us two options to use here and told us to pick. But we’re sharing both :) )

Short version: 

Corcoran’s! The food is great and it’s become a Wednesday night tradition. 

Long version: 

The actual best place no longer exists - it was Wells on Wells, which had amazing half priced taco platters every Wednesday to coincide with our workouts. The place was often pretty empty on Wednesday nights especially in the colder months, so we got to know the regular bartender there, John, pretty well. He’s since moved over to our new spot, Corcoran’s, next door. That connection with John over the years reminds me of how much Racing Team has added to my life by being a constant source of social connection and camaraderie. John just became a dad and I shared some parenting advice and encouragement, which felt like a full-circle moment from when he met my (then very young!) son at a team get together many years ago. Jamie:

Jamie: Wherever my friends are! 

The season officialy kicks off March 6th. Register for the team here.