Posted On:
Wednesday, February 21, 2024
Updated On:

Athlete Race Recap: Lake Effect Quarter Marathon

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Lisa shows off her finisher medal in front of the Lake Effect Snow Monster!

On Saturday, February 17, 2024, Lisa Crockford ran the Lake Effect Quarter Marathon in Minoa, New York!

Lisa has run this race a few times before and enjoys using it as a mid-Winter motivation point and check-in to see how her Winter training is going.  This year, she started off the race slow and steady to warm-up and to build into a solid effort.

When it comes to running, Lisa trains by heart rate and she also deploys run/walk intervals in all of her runs.  Her experience leveraging these two tools in her Athlete’s Toolbelt (along with several other tools that she’s built up over the years) enabled her to recognize that something wonderful happened about two miles into the race.  Her body was signaling that she could push a little harder than she was currently running.  She switched her run/walk intervals from 4:00 running / 1:00 walking to 9:00 running / 1:00 walking.

The final 4.55 miles of the race were incredibly strong for Lisa; not only did she feel strong, but she saw physical evidence of her wise race execution when she continued to pass dozens of people in those 4.55 miles.  So on this sunny, snowy, slushy day, Lisa had a great race!

Congratulations, Lisa!


Coach Laura Henry

Laura Henry is a Syracuse, NY-based coach who is a USA Triathlon Level II Long Course and Level II Paratriathlon Certified Coach, USA Cycling Level 2 Certified Coach, VFS Certified Bike Fitter, and has successfully completed NASM's Certified Personal Trainer course. Coach Laura is passionate about helping athletes of all ability levels reach their goals and has coached many athletes to success.

She can be reached at

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