Mile posts: Marathon Trials Q&A with Ryan Root of Iowa City

Editor's note: This is the fifth interview with Iowa natives, former Iowa collegians or current Iowa residents who will be competing in the U.S. Olympic Marathon Trials at Atlanta on Feb. 29. The first four were Meghan Peyton, Mason Frank, Andrea Toppin and Samantha Wingert.

Ryan Root suffered an ignominious debut at the Drake Relays.

The Runablaze Iowa athlete was running in the 3,000-meter steeplechase on the blue oval for North Central (Ill.) College one year when he was bowled over by another athlete at the first water jump. Root eventually finished but well back, receiving what he called a "pity clap" from the crowd.

Root hasn't looked back much since. The native of the Champaign, Ill., area qualified for the Trials next month with an impressive time of 2 hours, 16 minutes, 45 seconds at the Houston Marathon last January. The University of Iowa volunteer assistant coach is preparing for the Atlanta race with a dogged approach - he has averaged over 14 miles a day while running more than 1,100 days in a row.

I caught up with the 29-year-old Root last Saturday while he was taking a break from working at Heartland Soles in Iowa City. In this Q&A, Root talks about his trend-setting days at Champaign Centennial High School, contributing to three national championships at North Central and why he has enjoyed training in Iowa City more than his hometown: 

LB: Ryan, it's nice to talk to you for the first time. I don't know much about you except for what I've read on your Runablaze bio. Tell me about yourself.

RR: I grew up in Central Illinois. I decided to go to North Central College. Mostly because I was on an awful high school cross country program. It seemed to be the best fit for me. I did my four years, five, I guess, I did a medical hardship. I cracked my kneecap doing ultimate frisbee. At North Central, we won three national titles and finished second twice. I was the fifth runner twice, in 2013 and 2014. I was seventh in 2012. I was an alternate in 2011. I had a really great experience out there. Being able to win was very fulfilling. Being a supportive player kept me diligent. My coach instilled in me that you have to stay patient to achieve things. So I moved back to Champaign to become an assistant coach (at the University of Illinois).

I ran my first marathon at Chicago in 2015. It was a huge eye-opening experience. I came in with good fitness. I got to mile 18 and everyone told me that's where I would start feeling it. At mile 22, I was thinking I'm a natural at this. I'm not kidding, about 200 meters later after mile 22, the wheels came off. I was thinking, "Oh, my gosh. Here it comes." I was on 2:21 pace. I still to this point have never had a time where I've ever had to walk in. With two miles to go, I walked for the first time. Then I walked agin. With 400 meters to go, I walked for a third time. My first marathon had some ups and downs. All of the mileage I had done in college was high volume. 

I went back to the marathon in 2017. That fall, I ran 2:19. I kind of knew that was in reach. Right day, right course. A few years later, in 2018, I had been invited to run Chicago with the elite field. I was ready to cast aside my demons there. Unfortunately, two weeks before the race I was in a car accident. I totaled my car. I had some scrapes and bruises. I ended up straining a glute muscle and it caught up to me around mile 20. I jogged it in for a 2:22. 

LB: I wish I could jog it in for a 2:22.

RR: Now I tell my wife, I have to find another race. Twelve weeks later, I ran my 2:16:40 at Houston. That was an awesome experience there. My former college teammate, he and I ran lock step the entire race. That is still one of my favorite races and to do it with a close friend.

LB: Who was the friend?

RR: Travis Morrison.

LB: I know you didn't run the time you wanted at Chicago in October, but you still ran 2:17 and got the monkey off your back there.

RR: Now I don't have to go back. There must be some bad juju on the course for me. I was a little too relaxed at the beginning. I didn't go with the group I should have. I had too much left in the tank at the end. I definitely had a lot of energy at the end of the race.

LB: What do you attribute your great running to?

RR: Two big factors. The first is consistency. Consistency is No. 1. Not that I tell anyone else, but as of today, I am at a 1,110-day running streak.

LB: Wow, that's over three years.

RR: I have averaged 14.4 miles a day. Over 100 miles a week.

LB: And no injuries?

RR: I get banged up every now and then. I get some tendinitis. Something is going to wear out. You have to be diligent in taking care of what needs to be taken care of.

The second thing is that I've done lots and lots of mileage. I topped out at 150 miles in the summer one week. I was mostly between 130 and 145. I am pushing the mileage up as far as I can handle.

LB: Are you a naturally talented runner or have you had to work really hard for it?

RR: I would be arrogant to say there wasn't talent. I am drawn to the sport because you don't have to rely on someone to put you in. Coaches put their sons in before me. They have more of a say when you are performing. 

LB: You're your own boss.

RR: Yeah. The competition in the sport is more raw to me. You're all doing the same thing. Everyone's on the line. What did you do to get here? Did you put in the right training?

LB: When did you get started in running?

RR: So in middle school we had a cross country team. I wasn't very good at the beginning in seventh grade. In eighth grade I ran over the summer. I was all-state for cross country for Illinois. I was still a baseball player at the time. I didn't run track my freshman year. I played baseball. The next year, the track coach said to the baseball coach, "Don't pick him. We need him." I was pretty upset about that. 

LB: You still saw yourself as a baseball player.

RR: Anytime I have to raise my arms above my shoulders like to throw something, it feels so awkward now.

LB: So you were still running cross country in the fall.

RR: Like I said, my school was pretty bad at cross country. We never had an all-state performer for high school. I was 10 spots away from the top 25 my junior year at state. My senior year I was pumped up to be the first all-stater. I ended up getting injured and barely ran for three weeks. 

LB: What was the injury?

RR: It was a strained hamstring. Right behind my knee. I never gave it enough rest. I ended up 13th. I wasn't really happy about it. It still eats at me. There was a lot more there. 

LB: But at least you were the first one.

RR: Since then they've had one more. 

LB: And then North Central. At the time, they had several nationals championships already?

RR: I was a part of numbers 14, 15 and 16. 

LB: Wow. I didn't realize they were that good.

RR: We had some pretty good historic teams there. Unfortunately, I was never All-American. I was a steeplechaser. Most people with the mileage behind them would have run the 10k. I just loved the steeplechase. I thought I had the chance at the school record. It was 9:01. I had run 9:10. 

Two weeks into the outdoors season, I slipped on the water barrier in practice and fractured my elbow. I wasn't allowed to run for two weeks. I got to run Drake for the first time. The Relays is one of the biggest races on the schedule. I got bowled over by another athlete at the very first water jump. I just got laid out. I thought I had re-broken my elbow. I remember getting the pity clap at Drake Stadium. I thought, "What is happening right now?" That was a rough experience. I was able to qualify for nationals in the last meet by less than three-tenths of a second.

That was all I needed was to get into the meet. Prelims was a breeze. I was fit. In the final I ended up in fifth place. I ran 9:03, but that was as good as I could have asked to leave North Central with.

LB: How did you end up in Iowa?

RR: I coached a year at the University of Illinois. I kind of figured when I was young, unwed and no kids, I had the chance to run professionally for a group in South Carolina. It was sponsored by Asics. The training just didn't work for me. I got caught up in the notoriety of being a professional athlete. After my first year, I went back into coaching. I got a job at the University of Tulsa the last two years. In a GA (general assistant) role. 

I called (Iowa) coach (Randy) Hasenbank here and he said he wanted me as an unpaid assistant. And I work at Heartland Soles here in Iowa City.

LB: So, you're hoping to get the experience and move up?

RR: I am applying (for jobs) right now. I help out with the team as much as I can. We had a pretty good fall.

LB: The conference meet was a bit disappointing, though. 

RR: We had a little bit of nerves going in. They guys let the moment get to them too much.

LB: Do you do workouts with the team?

RR: I don't. My workouts are a little too long. They run a little faster than I like to run. The marathon is just a completely different sport at this level.

LB: To get in 14 miles a day, you must be doing a lot of doubles.

RR: I do my longer run in the morning. In the afternoon, I do a shakeout (run) before doing core (work) and drills. I pretty much double five to six days a week. 

LB: So what's the plan leading into the Trials?

RR: Yeah, I'm back into my normal volume mode. I don't think I have a long run shorter than 22 or 23 miles. The next four or five will be especially challenging. 

LB: Nobody ever feels great during marathon training.

RR: It's delusional if you think you're going to be going through a training block feeling good every day.

LB: So you have a new wife and a pet?

RR: Kalen and I got married on December 14, 2018. So we just had our anniversary. We spent our first anniversary at the (USATF) Club Cross Country nationals in Bethlehem, Pa. I don't think she will hold it against me in the future.

LB: Is that how you met, through running?

RR: She was also a runner at North Central. She did make one of my brag-worthy coaching moments. I trained her one summer. I wrote up some of her workouts. She made the top 10 at North Central. She really enjoyed putting in the work. She decided she didn't want to run anymore after college with the strain of a long-distance relationship. 

LB: How many runners were on the men's cross country team?

RR: We had 30 to 40 guys. And that was just on the distance side. On the track team, around 100.

LB: That's obviously great program leadership there.

RR: Al (Carius) has absolutely built a powerhouse program there. He is literally the most laid-back person you would ever meet. He wins over athletes by love. I try to be the same way as a coach.

LB: So this is around the time when colleges are starting to hire?

RR: I have had a few interviews at the end of the cross country season. I didn't make the cut. I will hang out in Iowa City at the time being. Once the track season is over, hopefully I will get more interest from schools. I have really enjoyed my time in Iowa City.

LB: I'm glad you have liked Iowa City. What have you enjoyed the most?

RR: It reminds me of home. Growing up in a college town, in a Big Ten town. Having a younger, college-age population makes you feel more alive. I like there are a lot of bike trails around here. In Champaign they have nothing. You can go miles and gain just a few feet in elevation. Here in Iowa City I could do 100 feet (of elevation) in a mile.

LB: Since you've run 2:16, I'm assuming you're looking for top 100, top 50 at the Trials.

RR: I have struggled with the goal aspect of it. I want to get out there and mark the top guys. Not make the same mistakes I did in Chicago again. Be aggressive and take risks. I wouldn't say there is a finish spot that would be the definitive goal for me.

LB: Like you said, you ran club cross country last month. That had to be fun going back to your roots, no pun intended, of college.

RR: Yeah, that was a lot of fun. I hadn't run cross country in five years. It was definitely the muddiest race of my life. I told myself I have to get out. There won't be much movement after the first mile or two. Coming through the first timing mat, I was in 53rd place. The next loop, 7 1/2K, 53rd place. I finished 52nd. My assessment of the race came true. There definitely wasn't much pressure with it. It was a good boost for the Trials training.

LB: Do you have any sponsorship other than through Runablaze?

RR: Kind of. I am with Rabbit. They have sent me an apparel kit and helped me out with apparel needs. They have given me a little bit of a discount. Outside of that, I use the connections I have to keep my feet well shoed.

RR: I was inspired to go talk to Rabbit after running Dam to Dam two years ago. I saw Brogan (Austin) wearing the Rabbit stuff. I saw him and Paul Yak talking about the deals they got the with the brand. I love their clothing. I think it has worked out mutually.

LB: What other interests do you have outside of running?

RR: I wish I had something for you. My life is so running-centric. I could walk you through my daily life. I get up an hour before I run at 5:30. I run at 6:30. I go to the running store at 10 and get off at 3. I go to practice. I go for my second run. I go to dinner with my wife. I'm in bed before nine. I like video games and like to mess with my phone. 

LB: What video games do you play?

RR: Most recently I have been playing Luigi's Mansion 3 for Nintendo Switch. 

LB: Do you play any sports video games or are you a former frustrated baseball player?

RR: I think if they made a good baseball game, I would play it. I pretty much stick to the adventure games where I don't have to worry about sports.

LB: Do you have family going out to see you run?

RR: My mom and day are planning to go out there. They will fly out from Champaign. My in-laws will be out there. They have an eight-person Airbnb they will be renting.