Mary Cain

Mary Cain is a well known name in the world of running. She was the 2014 World Junior Champion in the 3,000 meter race, and is the youngest athlete to ever represent the United States at a World Championship meet when she competed in the 2013 World Championships. While she was still attending Bronxville High School, she competed in the U.S. Olympics trials in the 800 meter where she placed 18th. Mary Cain's is Alberto Salazar who is also the coach of gold and silver medalist in the 10,000 meter at the 2012 Summer Olympics, Mo Farah and Galen Rupp. Mary Cain made the decision to skip running collegiate and she went pro at age 17. She now runs professionally for the Nike Oregon Project, and is a freshman at the University of Portland.

Mary Cain holds many national records in high school running. In outdoor track, she has the U.S. National high school record in the 800, 1500, 3000, and 5000 meter races. She also holds the National and Junior record in the 1500 meter for indoor and outdoor track. She shares the same record with the mile and 2 mile races.

Mary Cain's Personal Bests:
Outdoor:                              Indoor:
800 meter- 1:59.51              1000 meter- 2:35.8
1500 meter- 4:04.62            1500 meter- 4:06.63
3000 meter- 8:58.48            Mile- 4:24.11
5000 meter- 15:45.46          2 Mile- 9:38.68

So far this year, Mary Cain has taken home many national titles. She won the Indoor Track and Field Championships in the 1,500 meter. Mary also won the USA Outdoor Track and Field Championships in Sacramento, California with a time of 4:06.34 in the 1500 meter race. Mary Cain got awarded the U.S. Junior Outdoor title when she ran the 3,000 meter in Eugene, Oregon. That race qualified her for the World Junior Championships that she also got first in.

I got to talk to Mary Cain at the CVS 5k after she placed 6th in the USATF 5K championships. This was her debut at running a 5,000 meter road race. She described the race as, "It was a great learning experience. But it is kind of disappointing because I am in the best shape of my life and I know that I could run a 4 minutes like right now, today, on the track. The problem is, I just haven't shown that yet." Mary Cain said that her attitude is, "I don't care what other people see. I know what I know and that is all that matters." Mary Cain has been such an inspiration to young runners, and it will be fun to see where her running career takes her. 

                     Molly Huddle: an Inspiring Athlete

Molly Huddle, the winner of the CVS 5K four times in a row, a competitor in the 2012 Olympics, and also an idol of mine. Molly Huddle is the two-time USA Outdoor 5,000 meter champion, has the Notre-Dame record of nine All-American honors, and holds the American record in the 5,000 meter with a time of 14:44. Molly went to Elmira Notre Dame High School in Elmira, New York. There she played soccer, basketball, and ran outdoor track her Junior year. She did not run cross country until her senior year because her school did not have a cross country team. She wanted to run cross country to improve her track times, so her father coached her one person team. Molly Huddle was undefeated in her regular season and went on to placing fourth at the Foot Locker National Cross Country Championships. She was also a very successful track runner, she won the Nike Indoor classic, Adidas Outdoor Championships. In the outdoor two mile, Molly Huddle made a national high school record with a time of 10:01, and she holds the New York outdoor 3,000 meter record with a time of 9:21. Molly Huddle went to college at the University of Norte Dame and there she went on to tying the Notre Dame record of nine All-American honors.

Molly is an amazing athlete, and person. I got the honor of escorting Molly Huddle to the podium after her fourth victory in the CVS 5K. After she finished the race, Molly was in no a rush to the podium, she waited to congratulate the women that came in after her. Molly Huddle was really nice and relaxed, she even joked to Jordan Hassey about another fast woman they ran against saying, "Is she even American?!" Molly Huddle showed me that Olympian athletes can be as easy to talk to as your very best friend.


Molly Huddle even let me ask her a few questions on the way to the podium. Molly told me that she started running in fifth or sixth grade, but she started taking running more seriously in high school. Her most memorable race was, "My American record in the 5,000 meters. It was a surprise for me. It was in my favorite city, Brussels, Belgium." Molly Huddle also says that her upcoming goal is, "I would like to run the 10K at world's, and make the Olympic team, and maybe even run a marathon." Molly Huddle's coach is Ray Traecy, coach of the Providence Friars cross country and track and field. I would like to go to Providence college one day, and hopefully become as good as a runner as Molly is.

                   Top 5 Most Common Running Injuries

1. Runner's Knee

Patellofemoral Pain Syndrome, or more commonly known as Runner's Knee is a common overuse injury in running. It has many different causes, but it happens when your kneecap is out of line. You start to feel pain around the knee when the cartilage on your kneecap wears down. Runner's Knee happens during or after long runs, or while going down hills or stairs. When you first get this injury the best thing to do is ice it. Then you need to work on strengthening your weak hip and glute muscles. Kiniseology tape should be used if your kneecap does not track right. Strengthening your quads and glutes will help keep your knee tracking properly. 

2. Achilles Tendinitis

Achilles Tendinitis is an injury that is caused when runners greatly increase their training, it puts the Achilles tendon under a lot of stress and causes it to tighten. The Achilles tendon is what connects your calf muscle to the back of your heel. It will tighten and become inflamed when a lot of stress is put on it, and that will create pain and stiffness to your Achilles tendon. This injury is not one to run through, to get it better the best thing to do is ice it as often as possible. Achilles Tendinitis needs a lot of rest and calf stretching. To prevent this injury from coming back you should develop strong calves which will protect the Achilles.

3. Shinsplints

Shin Splints are a typical overuse injury that is caused when you rapidly increase the distance of your running schedule. If you have Shinsplints, little tears will appear in the muscles around your Tibia and it will create an achy pain. Another reason you might be getting this injury is if you are wearing the wrong shoe type, or have really worn down your pair of running shoes. The best way to get rid of this injury is to rest and ice. To relieve pain and speed up the healing process use Kinesiology tape to tape your shin. If you are looking to avoid this injury you should increase your mileage slowly and wear the right shoes for your feet. 

4. Plantar Fasciitis 

Plantar Fasciitis is the inflammation of the plantar fascia which is the tissue at the bottom of your feet that connects your heel to your toes. It is caused when you overstretch or overuse the fascia and it tears which causes it to become inflamed. It is a common injury with runners with very high or low arches. When you get Plantar Fasciitis it feels like a bruise or ache along the bottom of your heel, and some may even describe it as a stabbing pain. Running through this injury will only delay the healing process so the best thing to do to heal it is to take a complete rest. You should also use a frozen water bottle and roll your foot over it, and use a foam roller to loosen your calves. To prevent this injury from coming back you should get shoes that fit your foot type and stretch the plantar fascia. 

5. IT Band Syndrome

Iliobial (IT) Band Syndrome is an overuse injury that causes pain on the outside of your knee. It is caused when the IT band tightens and rubs against either your hipbone or the outer part of your knee and creates inflammation. It is common in runners that have a leg-length discrepancy or have weak hips and glutes. The best thing to do if you get this injury is to rest for 1 to 2 days and take it easy for the rest of the week. You should stretch and foam roll your IT band and strengthen your hips and glutes. To prevent this injury from coming back, continue to do the strengthening, foam rolling, and stretching.