eMPLOYEE SPOTLIGHT – a tale of two runners

You ran quite an amazing time this past month at the Richmond Marathon, 3:11! How long has competitive running been a part of your lifestyle and what does your typical running schedule look like?

I played field hockey competitively for 10 years, and once my eligibility was up in college, I started running. I ran 2 marathons and handful of races before having my sons, however, it wasn’t until after the birth of my second son that I realized I had some untapped potential. In October 2014, I ran the Marine Corps Marathon and haven’t looked back. My training schedule varies based on what stage of training I am in. Right now, I am in recovery mode doing cross training, and very little to no running. I will start with a base building block, then followed by speed and strength, and a taper. A typical week includes a medium long run, a workout, a long run, and all other days are easy runs.  Mileage will start low are 40-45 miles per week, and I will take it up to 80-85 miles per week during my peak.

What other fitness activities do you do to complement and enhance your running?

 In addition to my running I do CycleFit, and dynamic/functional strength training. CycleFit has improved the turnover in my legs, as well as my aerobic capacity. I love when the instructors incorporate the balance moves into a class, because doing those exercises are great for running. I usually do CycleFit the day before a heavy workout which helps stimulate fatigue that you feel in the later miles of a marathon. For dynamic/functional movements I use kettlebells for balance and single leg exercises.

Tell us a little about your day job and how you balance your career, your passion for fitness, your kids, etc

By day I work as an Office Engineer in the construction industry, as well as, managing the social media channels for CycleFit. I believe if you have a passion you will make the time for it. I do all my runs in the predawn hours, so that I can maximize time with my boys. After work is my supplemental training. I have my strength program dialed down to my needs so that I can be very efficient in the gym. My total gym time doesn’t exceed 45 minutes. I wouldn’t be able to balance everything without the help of my family.

How does social media fit into your lifestyle?

Not only do I manage the social media channels for CycleFit, I have my own running based Instagram account : a_stronger_runner. The fitness and local community on Instagram is very motivating and uplifting. I have connected with runners, and have even met some at my larger marathons. Downtown Frederick is an exciting place, and I love the buzz around it, and feel that social media helps connects the locals and businesses.  

How does nutrition fit into your lifestyle, anything specific you do or don’t do?

Nutrition is key for optimal performance. I eat foods that are the most nutrient dense. Rather than get my carbs from pasta, I eat sweet potatoes, bananas, and quinoa that are not only high in carbs but contain more nutrients than a bowl of pasta. Additionally, I’ve been dairy free for 4 years, and that has helped cleanse my diet. It is important that you time your meals with your training. After a long run, your body is depleted and needing nutrients so a meal consisting of 60% carbs and 40% protein will not only refuel your body but also aid in recovery. By making dietary changes, you can really increase your performance and recovery.

How many hours of sleep do you average per night? 7

Favorite song to run to? Thunder by Imagine Dragons

Beverage of choice? Training : Pressed Juice, Not Training : Processo

Next marathon? Spring 2018….still researching….

Do you stretch everyday? Yes

Do you foam roll? Yes

Favorite place to run in Frederick? Everywhere! 😊 If I had to pick one place it would have to be by the Frederick airport. It’s quiet and there’s a beautiful overlook.

Inspirational thoughts:

Do what suits you best. Work with your strengths rather than trying to be something you aren’t. For me, that’s long distance running. I will sign up for the occasional 5k knowing full well I am about to get my butt kicked, but I still have fun. No diet or exercise plan is cookie cutter, so by focusing on yourself and what works best, you will optimize your results. Another piece of advice I would give is not to give up. My first marathon was well over 5 hours, and I’ve cut it down to 3:11. The progress hasn’t been a straight line, but the effort and determination has always been present.

You can follow Kim via Instagram @a_stronger_runner 

EMPLOYEE SPOTLIGHT – a tale of two runners

You are currently training for a marathon, your first one, correct? Tell us a little about your choice and why?

Yes! I’m training for my first marathon and I’m very excited for the training and the journey to getting to 26.2! I chose to run the Myrtle Beach Marathon which is on March 3rd, 2018. I wanted to choose a marathon where I would be training in the winter because I prefer to train in the brutal cold weather rather than the heat (very strange, I know). I knew I wanted to run a marathon in the Carolinas, since I’m a southerner at heart. I also wanted to choose a course that I know is going to be flat for most of the race, and it wasn’t a well-known marathon so I wouldn’t feel overwhelmed by my first marathon experience.  

You have been a competitive runner previously, what keeps you motivated?

I’ve been running for almost 10 years (2018 will mark my 10th year of running) and my running career has been such a monumental part of my life. I keep myself motivated by setting short term and long term goals for myself. It gives me the mindset to constantly challenge myself and work harder to achieve those specific goals I set for myself. There have also been some difficult times I went through that running has been my escape. Especially within the past year when my mom went through chemotherapy and then letting go of a 4 year relationship. Those life-changing events have given me a new perspective on life and motivated me even harder to work towards something that’s bigger than myself.  I also have recently been reading more books on running, watching documentaries and vlogs by Olympian runners to push myself to go the extra mile and go after what I want. Especially with Shalane Flanagan winning the NYC Marathon recently, that has sparked something in me to dig deep in my workouts and to keep going when I don’t want to. If I want to become stronger, I’ll do whatever it takes and fight hard for it. 

What other fitness activities do you do to compliment and enhance your running?

Over the past year I’ve added different types of workouts into my routine. CycleFit (or spin classes in general) have been an excellent way of cross-training to compliment all of the running I do. It challenges myself in different ways physically, and improves my stamina as a runner. I’ve also been incorporating strength/weight training 5 times a week to improve my overall muscular endurance. In addition, I do Orangetheory Fitness as my HIIT Interval training to improve my running speeds and hill work as well. Doing all of these activities has increased my endurance and my overall strength as a runner, and definitely showed when I PR’d in a 5K in 2016 and in the half marathon back in May. 

Tell us a little about your typical day, we know you balance different jobs and passions.

Every day can be a little bit different for me, depending upon what I’m doing, which I love because I believe changing up my daily routine keeps life interesting and exciting! On most week days I’ll wake up at 4:30am/5:00am to work the early shift at CycleFit, and afterwards I’ll usually go back home and go do some strength training (anywhere from 30 minutes to an hour), and then if it’s a day where I run, I’ll go out for a run in my neighborhood (the mileage depends on the day) and then if I don’t have to work at Orangetheory (which is on Tuesdays and Thursdays) I’ll go to the Wegmans cafe and work on studying for my personal training certification! Even though every day is different for me, those are pretty much the things that remain the same!  

How does social media fit into your lifestyle?

Social media has played a huge role in my fitness journey and my current lifestyle. I keep myself accountable with my fitness journey on Instagram, or known as my “Fitsta” — @anniefrayfit. I’ve had this account for almost 3 years and through this account I made some of my very best friends and have found common ground with so many like-minded women who believe in a healthy and balanced lifestyle. I’ve found that tracking my progress on social media has helped me grow as an athlete and challenged myself to push harder in my workouts, and be inspired by my friends who do the same thing as me! 

How does nutrition fit into your lifestyle, anything specific you do or don’t do?

In the past year, I’ve really taken a look at my dietary intake and changed how I look at food and what I want or don’t want to consume. This mainly started after I graduated from college and completed my first round of Whole30, which is a 30 day cleanse and only consuming only natural foods, hardly any carbs, and NO SUGAR. After I did this cleanse, I had a completely different perspective on food. I try not to have a lot of dairy anymore, I’ll only have unsweetened almond milk, all natural protein bars, chickpea pasta instead of regular pasta, and have only all natural meats and snacks. Most of the time I’ll have foods that are GMO-free, Gluten Free, and USDA Organic. Don’t get me wrong, I have a strong weakness for pizza and cookies and believe balance is SO IMPORTANT. However, most of the time I’ll stay on track with healthy foods because I find consuming natural foods improves my overall athletic performance! 


How many hours of sleep do you average per night? Anywhere from 6-7 hours a night. I’m always out and about, and depends on when I get home at night!

Favorite song to run to? I’m torn between “Go Get It” by T.I. or a new favorite of mine, “Born For Greatness” by Papa Roach. Mainly any song that’ll make me feel like a beast or any EDM music is the best to listen to! 

Beverage of choice? I’m a huge coffee drinker, but I try to drink a lot of water during the day as well! But I’d have to say coffee 🙂 

Time goal for your marathon? I’d love to shoot for anything under 3:35, which would make me qualify for Boston. I’m not trying to set too high of expectations of myself, but you never know! 

Do you stretch everyday? I try to, but sometimes I can be pretty bad about it. However, before my long distance runs I’ll do some dynamic stretching because I know those runs put a lot of stress on my body. 

Do you foam roll?  YES! Foam rolling is my absolute favorite. My life was forever changed when I got my foam roller for Christmas last year. It’s the best kind of hurt and my muscles feel amazing after I foam roll either before or after I workout. 

Favorite place to run in Frederick?  I love to run in my neighborhood, which is in Wormans Mill, because that’s my original stomping ground, but I’ve recently grown to love running in downtown Frederick because the scenery is absolutely gorgeous! 

Inspirational thoughts:

Always challenge and push yourself in your workouts because I promise you the results and rewards are worth it. Always dig deep and remember why you started, and know that your body can handle a lot more than you think it can. Recently I’ve learned that the real workout begins when you want to quit. Your mind wants to give up before your body does, so never cave in to whatever negative thoughts may cross your mind. Set goals for yourself, work hard, and you’ll achieve anything! 

 You can follow Annie via Instagram @anniefrayfit

The inspired store @ cyclefit frederick
A gift store with heart and purpose. The carefully selected merchandise has been chosen from companies who care. One common denominator between all of our creators is a charitable heart and a passion behind their product. The items chosen for Cyclefit Frederick have been selected for their fun, inspirational, whimsical and unusual quality, design or intention. Many of the items have inspirational back-stories that we hope you will enjoy!


cyclefit is now partners in health with GOOD JUJU AND SOUTH MARKET SANDWICH CO.

We have teamed up with two local favorites and have created our own menu items!  At Good JuJu look in the Smoothie section for the Recovery by CycleFit – the perfect after workout replenisher! Ingredients are blueberry, banana, chia seed, hemp protein powder, almond milk and almond butter. At South Market Sandwich we have the Signature Sandwich Platter – including oven roasted turkey breast, spinach, and cheese on a toasted ciabatta roll with a side salad, celery sticks and bottled water. 

Visit Good JuJu located at 300 East Second Street, right behind Frederick Coffee Co & Cafe. Visit South Market Sandwich Co. at the corner of East All Saints Street and Market Street, 105 South Market.