Workout Wednesday: Emily Venters

Welcome to another edition of Workout Wednesday! Today we are chatting with Emily Venters, a freshmen at Boise State University!  Emily most recently competed at the 2017 NCAA Cross Country championships where she helped her team to a 6th place finish!

  1. Who are you? My name is Emily Venters.  I am eighteen years old and a freshman at Boise State University.  I just finished my first season of collegiate cross country and am looking forward to running distance events during the indoor and outdoor track seasons, including the 3k, 5k and eventually 10k!
  2. Short description of running experience or greatest accomplishment. Prior to high school, I was a club swimmer and thought that I wanted to swim in college.  In seventh and eighth grade, I ran on my middle-school track team — primarily as a social activity — and did fairly well.  Based on that, my parents encouraged me to give high school cross country a try. I was reluctant at first to do so, but by the end of my freshman season, and with the encouragement of my high school coach, I decided to go all in on running and give up swimming. Fast forward four years and here I am at Boise State, being coached by some of the best coaches in the country (in my opinion 🙂 ), and getting to train in beautiful places and run with amazingly talented girls. My goal coming into Boise State was to try and make the cross-country travel squad.  About three weeks into the school year, my coaches told me that I would be racing with the team and I was so excited!  The cross-country season was so much fun, as well as a huge learning experience for me.  My biggest accomplishments of the season were: (1) placing seventh at the Mountain West Conference championship meet, which earned me first team all-conference honors; (2) placing 22nd at the NCAA West Regional meet and receiving first-team All West honors; and (3) placing 53rd at the NCAA D1 Championship meet and helping our team finish sixth overall!
  3. What does your typical week look like in terms of workouts?  When preparing for a race? I always start my training weeks on Monday and end on Saturday, so that I get one day (Sunday) of complete rest each week.  On Mondays, we typically do a “broken” easy run with strides in between (so it amounts to an initial 2.5 miles, then strides, followed by the remainder of the run).  Tuesdays are our workout days, so we typically will do some kind of interval work on the track, a tempo run on the Boise Greenbelt, or hills.  Wednesday is a recovery day on our own.  Thursdays are longer aerobic days (mid-week long run) and Fridays we do another recovery run. On our last training day of the week, Saturday, we typically do a long run with a workout in it or just a long run.  The workout might be a tempo in the middle of the run, a fartlek up a long hill, or just a nice aerobic long run up at Bogus Basin Ski Resort (which is about 30 minutes away from our campus).

  1. What is your favorite running workout? Least favorite? So far, my favorite workout here at Boise State has been 1k repeats. I really enjoy doing intervals on the track and having a group of 4-5 girls to run them with makes it even better. My least favorite workout would probably be anything hill related.  I am not a big fan of hills, but I know they make me so much stronger.
  2. How do you incorporate strength training into your week? Everyday after we run, we do core/body weight strength routines that we call general strength. The purpose of the routines is to work on strengthening our core, improve our balance, increase hip mobility, and strengthen little muscles all over our bodies.
  3. Must have training equipment? Foam roller and my training log! I write everything in my training log, so when I lose it I freak out.
  4. How has strength training benefited your performance? I think the general strength routines that we do on a daily basis have made me stronger in terms of my core, hips and glutes.
  5. What are your favorite training related resources? I love reading all the SRC posts and the articles from Runners World that my dad sends me!  During season, I try to stay off of Fotrack, Letsrun and other sites like that because oftentimes what they say is not the nicest!      
  1.  What motivates you to get through a hard workout? Having all of my teammates by my side and pushing through the workout alongside me gets me through the tough days. My goals also get me through. Whenever I am struggling or just having an off day, I always think about my goals while I am doing the workout and it helps me to not give up. I also think about things that would be far worse than a hard workout (ex: getting shots or being injured).
  2. Do you ever have workouts that just don’t go your way?  How do you handle that? Yes, I think everyone has workouts that don’t go their way every now and then!  I think that it is actually important to have those bad workout days every now and then because it makes the good ones even better and lets you know that you can push through the hard days. When I have a bad workout, I usually try not to make a big deal about it to other people, and sometimes will just call and talk to my parents, talk to my coach and/or write about it in my training log. I also try not to let it get me down for too long so that it doesn’t affect my mentality too much.
  3. What is your favorite way to recover from a tough workout? Taking an ice bath, using the recovery boots, and sleeping.  Also a scone from Big City Coffee never hurts either.  😉
  4. Do you have a favorite spot or location to run? I love running this one trail that we call Gulch. I usually run it with my teammate Kyra for our longer runs, and it is so much fun (after the first uphill portion) because you get beautiful views of Boise and the foothills.
  5. What does being a strong runner chick mean to you? To me being a strong runner chick means being a person that works hard, has a positive attitude in all aspects of life, is a good teammate, and lives a healthy lifestyle.









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