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Reimagine Running | Interview with Mika Shaw S1E8 · Reimagine Running

• Coach Ryan Head: Running is a strange thing. Some people find it on the sidewalk at sunrise. Some find it deep in the mountains chasing daylight. And some of us find it when life feels heavy and running is the only thing that makes sense. For some, starts with the 5k. For others, it's a marathon. And for a few, it's a hundred miles that changes everything. But somewhere between the first step and the finish line, something happens. Running stops being about pace or distance or medals. It becomes about purpose. I'm your host Ryan Head. All right everybody, welcome back to Reimagine Running. I am your host Ryan Head. I am extremely excited for this episode. I have, ⁓ I consider a great friend, but also a fellow ambassador to the Ogden Marathon, who honestly for multiple years now has just been really there to help make group grow, Hey runner, thanks for hanging out with me today on Reimagine Running. I'm grateful you're here and a part of this great podcast. I just want to remind you, if you ever feel stuck and unsure or just want someone in your corner, I do offer coaching for runners at any distance, whether you're starting out with the 5K or you're chasing some crazy big goals and dreams like the marathon or the 100 miler, I'd love to help you. Please reach out and I'd be happy to set up a time to go over options and plans and goals with you. Well, until next time. And this is Reimagine Running, the podcast dedicated to talking about why we run. Each episode, we'll sit down with runners from every background, trail runners, road runners, beginners, veterans, and talk about their journey. Not just where they've run, but why they run. Because for many of us, running didn't just change our fitness. It helped us find clarity, healing, discipline, hope, and sometimes even ourselves. Whether your why was born on a short loop around the block or somewhere deep inside a long, lonely mile. ⁓ She's been someone that on one unfortunate time, I slept through my alarm. posted on Strava this week. was like, I can count on my hand I think three times that I've left someone hanging on a run. And unfortunately, ⁓ one of them that I've done this to. I feel awful about that. I apologize that she was so kind about it, but ⁓ she one of those people that I left hanging one morning on a group run, which ⁓ again, don't usually do. But you know. Take care of yourself, trust the process, stay disciplined and keep chasing that Y. This podcast is for you. Welcome to re-imagine running. She has been someone that has just been a great influence, is one of the kindest people I know, someone who has a very deep why for why she runs and why she continues to do this. exactly the reason the podcast, exactly why I wanted to bring her on. ⁓ because I knew ⁓ she would be someone that could really impact other people in this community, that have a story that really could be. useful, could be something that would help others who may be going through similar times in their lives, whether stressful, unexpected changes, whether loss of family. She is someone who I really look up to in a lot of ways. And even when she was a little incapacitated last year for 2025, still was a major influence with the Ogden Marathon and participating. Without further ado, I'd to welcome my guest to the podcast today, Micah Shaw. Micah, thanks for coming on the podcast. Mika Shaw: Hi, thank you so much for having me. I'm so excited. Coach Ryan Head: Well, I am excited to have you two. been so fun working with you, ⁓ the, the Ogden Marathon for, I don't know how many years, I you've been doing this now together. It feels like it's been quite a few years. It's funny when I thought about, ⁓ and again, I know I this about everybody, but when I thought to myself, who I want to have on the podcast? I've had this idea of a podcast years. It's not just been in the last two or three months. I've had it for years. You were someone I actually thought about years ago, just because I know your story. I'm one of these guys, I pay attention. For better or worse, ⁓ when someone tells me stories, I listen and I listen a lot. I try really commit things to memory. I don't know if that's my professional career in works or what, but I just know story and I remember just thinking. Mika Shaw: Yay! Coach Ryan Head: Man, I don't know how I'm gonna do this, but even if it was just like a little snippet where I do record her and me together and we talk about our whys. Anyways, my whole idea of a podcast was whatever. It was crazy coming up to get to this point. So you're someone I've been excited to have on for very long time. Let me give a little intro to Micah. Micah is born and raised in currently living in Ogden. She started her running journey with what she thought was a one and done half marathon. We've all heard that story a few times. Like many others, it became more than just one race. She's been running for four years in all distances as far as ⁓ the marathon 26.2. Beyond racing, she has a wife and a mom to three sons. She loves running with her friends, baking, cooking in the kitchen. Mika Shaw: Mm-hmm. Coach Ryan Head: and spending time with her family. She loves running with the Ogden community a nonprofit organization called Native Women Running, which I am ⁓ excited to talk a lot about this, the causes that she's doing. I'm excited to talk about her family because I know that's a big part of who she is. Anyways, again, Micah, I'm excited to have you. Thank you again for wanting to be on the pod today. I'll turn it over to you. Tell us anything else you want to share about yourself, anything different. Mika Shaw: Yay, awesome. Coach Ryan Head: It doesn't have to be running related. Well, before we get into all the running jazz, but anything else you want to ⁓ share about with us. Mika Shaw: Yeah. ⁓ I I don't know, just kind of like, feel like I'm an average Joe person. So when you tell me you're like, ⁓ I'm so excited to have you. I'm like, me really? Because like, I'm not one that breaks records on the course. I just started writing and I guess I have just loved it so much that I haven't stopped. yeah, being a mom, working time, it's just, know. I say, just like a, I feel like an average mom, an average person. So I mean, ⁓ I'm excited to be here. ⁓ Coach Ryan Head: That's awesome. Well, you know, honestly, that's exactly the type of person that I'm really after for this podcast. when I see someone like you who's like crushing it in life but also finds time to just crush it and running, helping volunteer, helping people pace on their 50 milers, you name it, like that stuff's just cool to me. So that's why I'm excited to have you here. And you may be an average Joe or average Jane but you're special and awesome to us here on this podcast. So, but let's jump into it. ⁓ I'm to... ⁓ Mika Shaw: Thank you. Coach Ryan Head: ask you your first question. We'll throw it at you kind of the same way we, you know, same thing we do for every person. When did running first like enter your life? When did it become, I don't know, maybe it wasn't what it is now, but you you've talked about the, you know, your first half marathon, but maybe that's the story. Maybe it's even before that. Maybe it was like in high school or something. You tell us, when did running first enter your life? Mika Shaw: guess ⁓ the half marathon I did a couple of 5Ks beforehand but I did like the fun ones where like downtown Salt Lake they have one called like the Color Me Rad 5K where and I just wanted to do it because all my work friends were doing it and I even before that I did cheer in high school and like warm-ups you had to run around the school a couple of times just to warm up. And I remember finishing like one being like one of the first girls to finish. one of them asked me one time, they're like, how are you so fast? ⁓ I was like, well, I don't like it. So I want to get it done as soon as possible. ⁓ which is funny now because I'm like, I'm ⁓ I I'm not a fast person, but I like enjoy running now. So, I mean, ⁓ I that's truly when it first entered my life. But. that 2022 half marathon is when it really just, that's what I'm like, okay. Coach Ryan Head: Yeah, what was, I'm so curious. What was your 2022 half marathon? What race was that Oh, nice. Nice. Mika Shaw: Ogden, the Ogden half marathon. Yep, the Ogden half marathon in 2022. decided February, the marathons in May, I decided February that I was going to run it. And I had not run longer than a 5K, so 3.1. That is the farthest I ran. Yep. Coach Ryan Head: Let's go, let's go. We've had other guests on here that basically kind of follow that same format that you've shared They're just like, you know, someone just is like do a half marathon or do a full marathon. They're like, okay I'll just I'll figure it out and how did training go for that? How was that process? Mika Shaw: Thanks. ⁓ I was on Pinterest ⁓ found just like a half marathon training plan and I had been going to Orange Theory for about... I'll let's see almost a year. And so I was like they they work endurance with like weight training and stuff. So I was like, ⁓ I can run at least a 5k because I had been doing that at the gym. And then, I just found a Pinterest plan and I just I followed it. I actually ⁓ found So the winter running series, a couple of the older courses ran. like ran in the neighborhood that I live in. I know the 10K still runs in the same neighborhood, but the 5K and the 10K were in my neighborhood. And I actually stumbled upon the 10K winter running series, that in 2022. And I found out the night before and I told my husband, said, I kind of want to sign up for this. I have not ran six miles before. Coach Ryan Head: Mm-hmm. Mika Shaw: But I kind of want to do it. And so I did. I was, that was the longest I had ran. Like, it was only a 5K before, but yeah. And I decided to be crazy and run the 10K the next day. Coach Ryan Head: How did it go? Yeah, how did it go? How did it, like, was it a good experience or was it awful? Mika Shaw: ⁓ it, it was a good, it was a good experience. But if you remember from the old course, how around, I forgot what mileage it is, but like you had all the way down this one big hill and then you turn around just to run right back up. I remember thinking, I'm like, why did I sign up for this? Why did I do this? Like, this is really hard, but I remember just like, keep like putting in my head, like, you can do this. You're, ⁓ can finish like. Coach Ryan Head: ⁓ yeah. Mika Shaw: You're tough. And so, but yeah, it was hard. you know, I'm a little sad that they changed the course route because ever since that race, I've always every single year I'm like, I'm going to PR. I'm going be better than I was. Like this Hill, I'm going to run the whole thing. I'm going to, so just in every way possible. I'm like, I'm going to be better than I was last year for this 5k route. So, but. Coach Ryan Head: I'm not gonna lie the 5k route was really nice this year It was it was so much nicer a goal. We love you guys, but I'm just being honest. It was nice Yeah for our listeners who aren't from Utah so the goal foundation is Organization who puts on the Ogden marathon they do what's called the written winter racing series and they do a 5k 10k a 10-mile er Mika Shaw: 10K. Yeah. It was very nice. Yes, it was. Coach Ryan Head: and a half marathon and notoriously the 5k and the 10k are awful races. Awful meaning very hilly. You have to climb both of them like at least, well the 5k was like four to 500 feet. ⁓ You know ⁓ 10k used to be like over a thousand ⁓ ⁓ again I'm ultra runner but pounding pavement climbing is a little bit different than pounding dirt climbing so it's fine, it is what it is. Mika Shaw: Mm-hmm. Coach Ryan Head: But this year they changed the 5K route. It was very flat. It was very fast. And it was fun. It was a fun race. I think we all enjoyed that. So that's awesome that you did the 10K there. I think that's awesome. You're like, I'm gonna go do this and just see what happens. So what happened after that? What happened after the 10K in 2023? Mika Shaw: Mm-hmm. Yeah. Oh, that was, ran that one in 2022. I decided to, yeah, I decided to do it. Cause like I had put it out in the universe and I mean, I've said it a few times, but like I'm one that really manifests things. And I'm like, if you put it out in the universe, like if you say it publicly, like it's gonna happen or you're gonna do it or something. And so I was just like, okay, I'm putting out in the universe that I'm running the Ogden Half Marathon in 2022. Coach Ryan Head: 2022, okay. Mika Shaw: And then like a few weeks later, I'm like, Hey, I'm to run a 10 K even though I've never ran a 10 K before. And then after that, I just kept following this training plan. I, and like I said, I live in the same neighborhood that the five came to 10 K happen. Oh, well the five K previously, not this year, but the, so I w that's where my training was is in that neighborhood. So I just kept training on those, um, which I mean, the Ogden's not really hilly, but there is that one hill that everyone talks about. If you run the full, it's right after the 13 mile marker, you know, you're right there, there's the hill. Or if you run the half, it is the first hill. It's like right there at the very beginning. So I mean, yes. Yes. Coach Ryan Head: Oh yeah, notorious mile 14 on the marathon, man. We all know it. That's what broke me on my first marathon ever. Mika Shaw: Yeah, so ⁓ I'm like that helped. So ⁓ yeah, I just kept training after that. I felt really good because I'm like, ⁓ my gosh, I just did a 10k. ⁓ never done this before. So yeah. Coach Ryan Head: That's awesome. That's super cool. I love hearing stories like this because I think we've all heard stories about people who just like hated running and whether that was like, like you said, maybe it was in high school, like you said, and you're like, I would do it. just go as fast as possible because I just want to get it over with. But it's funny how as we've gotten older and a lot of people in the community, so many of them are like, no, man, I'm not going to do this. But then they tried a few times. They're like, actually, this is kind of fun. Like, this is not bad. and then it hits and you're like, wow, like this is pretty sweet. So that's cool to hear that you're just like, okay, I'm putting it out in the universe. I'm gonna make this happen. Like I want to, I wanna do this. I just wanna go. So where did things go from there? in 2022, is that the first year you did the half marathon as well? Mika Shaw: Mm-hmm. Thank Yes, yes, that was my first half marathon. My first long running experience was the Ogden Half Marathon. ⁓ Yeah. ⁓ my gosh, it was amazing. It was so I actually during training, I had hurt my foot a little bit and I was kind of scared that I wasn't going to finish the race because it happened two weeks ⁓ before half marathon. So I was a little nervous. Coach Ryan Head: Nice. How did it go? How'd the race go for you? Mika Shaw: But I discovered KT tape and it's so funny because when you're starting your running experience and I feel like if you don't really have and I'm sure like everybody at least has somebody they can, ask questions to or lean on. But I felt like I was just like, ⁓ I can do this. I don't need any advice or any help. I'll just look it up on Pinterest like little by little. I was discovering little things. So I discovered KT tape and that was the first time I ever like used it. And so I taped my foot like the whole race, it was amazing. Like when I hit 10 miles, I was like, this is the most I've ever ran. ⁓ footstep after this is the farthest I've ever ran. the like, ⁓ just the whole experience was amazing. And I tell everybody, I was like, this ⁓ was and everybody should do the Ogden. Coach Ryan Head: Mm-hmm. Yeah, that's super cool. I it's funny and and feel free to dispute me on this, but I find that when not so much on maybe their first half marathon, which is impressive that you did that you had this experience on your hat on your first half marathon for you know, for a race, but I find that when people have done the training and they've put the work in it, the experience is really, really good. Just like what you're saying and As I got jested this past Saturday by our lovely running club who gave me grief for saying this, I am gonna say it again, that when you put the work in and you do all the trainings and you get after it, the race is the fun part. The race is the part that you get to just go enjoy, be like, you know what, I did all the hard work already. That you now I get to just go have a good time and that's what it sounds like happen with you ⁓ I got grief about that this past weekend Everyone was giving me crap about it. So I'm gonna throw it I know this will come out in a few weeks But I had to bring it back up because Joe and Zack and Aaron and everybody No, they were just giving me grief because they're like we're out here training and this sucks and they're like Mika Shaw: Mm-hmm. What? Were they saying that the race is not fun? Coach Ryan Head: And so they were just like, ⁓ who always says that? And I'm like, uh-huh, whatever. They're like, we heard this on the podcast recently. So it had me laughing. I was dying. I was like, whatever you guys. So that's awesome. so what happened? Like, where did your thoughts go after completing your first half marathon? mean, really, I, you know, just to give you a little frame of reference, I remember when I completed my first full marathon, was really sad because I didn't know where my running journey was going to go. Mika Shaw: That's funny. That's awesome. Coach Ryan Head: And I remember being like, what do I do now? Cause this was been such a big part of my life for the past six months. Again, this 2018, I'd been running for maybe two or three years. I was too scared to do a marathon. I finally jumped in, did it in 2018. Had a great experience. Well, I had a horrible experience, but I wanted to do better at it. But I was like, what do do now? Like this was, this was everything for me. what was it for you? What happened after the race, after that first half marathon? Mika Shaw: After I finished the half marathon, crossing that finish line, was just like, as soon as I crossed it, I was like, this is not a one and done type thing. I mean, I'm sure, I shouldn't say I'm sure, everybody knows, but I put it out there even on social media and everything. My whole reason for running is because my dad passed away in 2021. He was a runner when he was younger. Coach Ryan Head: Let's go. Mika Shaw: Both my parents are from the Navajo Reservation. like running is a big thing down there. It's part of many cultures. But so when my dad passed away, I wanted to do something to honor him. And I remember him talking about running and I make the joke because my dad was a runner and he was also a bull rider too. So I tell people I'm like it was either running or bull riding. to honor him. So yeah. Coach Ryan Head: Mm-hmm. I'm out. Mika Shaw: That's why I decided to run the 2022 Ogden Half Marathon was because I'm like, hey, I'm to do this for my dad. It's going to help me. then after I crossed that finish line, I was like, this is not a one and done type thing. ⁓ am going to keep going. Just I felt like being so empowered by what I could do. ⁓ I'm like, wow. And running through Canyon is something else. Like I said, I tell everybody it's magical. Like you need to do it. You have to do it. So after that, I was like, I want to run more. I want to run more. What's everybody doing? What's their next race? And so, yeah, I ran another half marathon that fall ⁓ September. Big Cottonwood. Big Cottonwood. Yeah, ⁓ the big Cottonwood half marathon. ran that. Coach Ryan Head: Which one? Hi. Wow. ⁓ Big difference. Big difference of races. So. Mika Shaw: but I also ran it. I pulled my mother-in-law out of marathon retirement. Like she ran the St. George marathon years and she did it two years in a row and she was like, I'm done. I'm never running again. And then ⁓ after, know, I told her I wanted to run the Ogden half. I ran it, was telling her all about it. And then she was like, okay, I'll train with you. And then finally I talked her into running the big cottonwood half marathon with me and we did it together. And so yeah. Coach Ryan Head: Ha That's so cool. It's been fun to see her come run with you. It's just awesome. It's fun to see when you two both show up and you guys have done runs with us, you've done group runs and ⁓ That's ⁓ cool. Well, as mentioned before, when I've talked to other, you know, we've had other people on talking about the big cottonwood half marathon. It's a big elevation drop of a race and it can ⁓ beat you up. So I'm impressed that you would go from Ogden Marathon Mika Shaw: Yeah! Coach Ryan Head: or Ogden Half Marathon, which is still a good downhill. It's probably a thousand feet, maybe less. I don't know, somewhere around that to the, and I think I haven't memorized. I think it's like 2,700 feet downhill the Half Marathon for Big Cottonwood. And that's beat ⁓ up. That's real vert. So, or yeah, decline vert or negative vert. So I'm impressed. That ⁓ I'm sure that one beat you up a little bit. Mika Shaw: Mm-hmm. ⁓ yeah. Yeah. Yeah, it did. Yeah. I tell everybody, I was like, yeah, there, your knees are, you're going to need to train on some downhill. People think that downhill is like, Ooh, yeah. Running downhill is perfect. It's like, yeah, that sounds nice. But when you run, actually run, you know, amount of miles downhill, it does. ⁓ it, ⁓ is painful. ⁓ Coach Ryan Head: Oh yeah, two of my worst injuries I've ever sustained while running have been because of the Big Cottonwood Full Marathon. And as I always say, I am fully retired from Big Cottonwood Full Marathon. Luckily, the Wasatch 100 usually falls on about the same weekend, so I never have to worry about it again. And people will say to me, which is harder? And I will tell you right now, I 100 % believe mentally, Wasatch is harder Big Cottonwood full marathon is physically harder. Mika Shaw: I applaud anybody who does that full marathon because it is, I mean like the half marathon, hits them, right? know, it's still like mostly downhill until you get out of the canyon, but like the full marathon people even start higher. So it's just all downhill until they, don't even know what mile they hit when they come out of the canyon now, cause they changed the course, it mostly, the most of the whole marathon is downhill. So I applaud anybody who does it because first of all, a marathon is just super long. Coach Ryan Head: Yeah, like 18, 19, something like that, yeah. Mika Shaw: And, but doing it downhill, your knees, it's gotta be something else. Coach Ryan Head: yeah, yeah, ⁓ it and I remember just I and it's funny because when you get done doing all that downhill you get to When I did it was like mile 18 that it kind of starts to flatten out and it's it truly feels like that the flattening out feels like you're running uphill now because you're so used to going down that all sudden you're like what is happening and anyways, I my training I'm such a different runner than I ⁓ was back but my training was not ideal. I didn't Mika Shaw: Yeah. Mm-hmm. Mm-hmm. Coach Ryan Head: know that you were supposed to do downhill training. I had no idea about this. I was just like, well, I can go around and run on this rail trail that's flat, maybe 100 feet over 20 miles of vert and gain. And that's what I train on. was like, ⁓ I'll be fine. I can just go do anything. And I learned the hard way that that's not smart. So anyways, I've come a long way. I've learned a few things over the years, but that's awesome. So then take us forward from there. What happened in like 2023 and 2024? Mika Shaw: Yeah. Mm-hmm. Yeah. So at the end of 2022, the post on social media about they were looking for ambassadors for the Ogden Marathon. And I was like, oh my gosh, I love this half marathon, even though I've only done it once and I'm like unexperienced. I haven't ran a lot. I haven't ran a lot of races. I am just going to try to put my name in the hat and see if they'll pick me. But I really was thinking that I I'm not, I'm not ambassador worthy. Like I don't think that they're going to pick me, but I'm to do it anyways. And I did it. And I got the email that I was selected to be an ambassador. So in, for 2023, that's, I feel like that's when that's really when I feel like my running experience really took off was because I became an Ogden Marathon ambassador and I met all of you guys, you I think I remember the first time meeting you guys, you and Tim specifically at one of the group runs. It started at the D Event Center parking lot because you guys said that you wanted to run the 5K course before the winter running series. And I was like, okay, I'll go. I'll go to that. And had met you and Tim because like, I mean, believe it or not, ⁓ I'm actually of shy. I ⁓ I should say I used to be really shy around new people. feel like running has brought out ⁓ a confidence in me when it comes to approaching people in the group runs and stuff. But yeah, that's really where it took off. You know, I met all of you guys did the winter running series and then did the Ogden half marathon again in 2023. So Coach Ryan Head: awesome. Mika Shaw: Yeah, that was the beginning of 2023 for me. Oh, I ran the Salt Lake Half Marathon too. That was my first year doing the Salt Lake Half Marathon. Yeah, so I did the winter running series, the Salt Lake Half Marathon, and then the Augs in Half Marathon because I'm like, what's one more under my belt? 2023 Salt Lake Half Marathon was on my 31st birthday. And I was like, Coach Ryan Head: That's awesome, I remember that. Oh go ahead, no before. Mika Shaw: What better way to celebrate my birthday than running a half marathon? ⁓ Coach Ryan Head: Heck yeah, heck yeah, I love that, I love that. I'm always jealous of you spring or like fall birthdays, because I'm mine's smack dab in June and I'm like, I wanna do something fun, but I'm like, it's usually screaming hop by my birthday, so, but that's awesome. No, that's super cool. No, I remember when you came to that group run and I remember that was at the time the biggest group run we'd ever had at that point. I think it was like 35 people and I remember. Mika Shaw: Yeah. Coach Ryan Head: Me and Tim were like, what is going on? Like, this is like the biggest group we're on. Like, can't believe we got this many people. it was so cool to like have you there. I remember meeting you. I remember you were super kind. And then also I remember when, you you got selected as an ambassador and it's been fun because you have just done a fantastic job in the community. ⁓ been a great representative, not just of the race, but just as, as a runner in this area for so many people. I think that's what it's all about is every one of us are just like, Hey, let's, ⁓ we, how can we make people not only feel safe, but also feel empowered that they can do this and have that mentality because right. Like, you know, I've, I've said this before, but none of us are immune from losing faith, in ourselves, if you will. ⁓ we all times are like, I can't do this. I don't want to do this. Mika Shaw: Mm-hmm. Mm-hmm. Coach Ryan Head: I've experienced this myself on multiple hundreds. Even on marathons I've experienced this. But it's reassuring when you have someone else there that's like, got this. Or they're showing it can be done. And that's what I love about you. I love that about Joe. I love that about Kim. You know, basically the whole running club is like, people show up and they get it done. And it's inspiring to so many people be like, well, if they can do it, then so can I. And I think that's the beauty of it. Mika Shaw: Mm-hmm. Mm-hmm. Mm-hmm. Mm-hmm. Coach Ryan Head: And that's one of my favorite parts of the running club is I always like to tell people, I'm like, you can do it. Don't worry. You'll get there. You'll get there. Follow the plan. You'll be fine. Mika Shaw: Mm hmm. Yeah. Yes. Right. Right. And that's what I love about our running group I feel like it never... Seems like anybody feels like they're better than somebody else because of the pace that they run I've never once felt that at all. Like every single time you come to a group run. It's like hey, how are you? You know just talking about how far are you going? ⁓ awesome And then we just run and then we you know You'll cross paths with people or go run with people and it's like it's it's never I feel like a competition ever and even when we do races Like every single time you come to a group run. It's like hey, how are you? You know just talking about how far are you going? And then we just run and then we you know You'll cross paths with people or go run with people and it's like it's it's never I feel like a competition ever ⁓ and even when we do races Coach Ryan Head: Mm-mm. Mm-mm. Mika Shaw: Everybody does well. I feel like, you know, you know, there are people in the in the running club that do place, like and they're they're fast. they're on the podium at the end ⁓ of a race or at the of the winter running series But ⁓ it's never like I don't feel there's ever any jealousy at it's all encouragement. Everybody does well. I feel like, you know, you know, there are people in the in the running club that that do that do place, you know, like and they're they're fast. They place they're on the podium at the end of a race or at the end of the winter running series because they have the awards then. ⁓ it's never I don't feel there's ever any jealousy at all. it's all encouragement. Like if you. If you place, great. Even if you just cross the finish line, we're all still there waiting and we're all just cheering each other on. And so that's what I love about it because everybody is just so kind. If you place, great. Even if you just cross the finish line, we're all still there waiting and we're all just cheering each other on. And so that's what I love about it because everybody is just so kind. Coach Ryan Head: Yep. Yeah. No, I, I a hundred percent agree with you. I remember last year, one of someone that I've become very good friends with Cody Babel, um, just an awesome dude, great runner and, he's fast. He's really fast. He's becoming just fantastic at running in general. But he said the same thing. He's like, you guys have formed something very unique and very amazing in this group because it doesn't matter your pace. doesn't matter who you are. Like, Everybody's encouraged everybody is welcomed and he's like it's so cool to see and I'm like that was the whole thing like we are like Ego free like I'm always like if you have an ego you're probably gonna be asked not to come back Because like you said we're all cheering for each other and I don't really care what your pace is all are fighting our own personal demons ⁓ tell us to stop while we're running and that's what I love about the group I just love it because like we're always just like hey, let's all let's Mika Shaw: Mm-hmm. Mm-hmm. Mm-hmm. Coach Ryan Head: Let's push each other. Let's, let's encourage each other. Let's make sure everyone gets across the finish line. And you know, nothing is, you know, nothing is better for me than like, I always think back to last year, the end of, um, the end of the marathon, 2025 at Ogden marathon. And, and one of the athletes for the fleet feed program, he comes running through Matt Emmett and, and he just does this big like John Stockton jump up in the air. Like when John Stockton did the three pointer does on the jousting and Bay finals, he does this big jump. Mika Shaw: Mm-hmm. Yeah. Coach Ryan Head: We're all just cheering for him and you know to him like it's just like the whole Rudy story to him He just he just won the World Series right? He just won the NBA Finals his time Don't know if I should share but I'm gonna share he was like a six hour and 20 minute finish on the marathon But to us he was amazing to us He won the World Series like ⁓ were so proud of him because he worked so hard to get to this point. He'd do 26.2 Mika Shaw: Yeah. Coach Ryan Head: I don't care what your pay says, I just want to celebrate you guys because I know every one of us, it's difficult in one way or another. Mika Shaw: Right? Yeah, yeah, we all run the same distance and crossing that finish. It's hard for all of us and just crossing it is like a huge accomplishment. So yeah. Coach Ryan Head: It really is. Yeah, it really is. So, well, cool. Well, you became an Ogden ambassador. What happened next? What happened with your running journey after that? Mika Shaw: at the end of 2022 so around the same time I applied to be an Ogden Marathon ambassador I I Just you know had finished the Ogden had finished big cottonwood and decided that this was something that I is this was gonna be just something that I really enjoy and I'm gonna continue with so I started following a lot of runners like After ambassadors came out, think we all started following each other on Instagram and I'm I'm Navajo. So I'm Native American. So I continuously follow like Native American people. And the algorithm brought to me ⁓ group called the Native Women Run. And it it wasn't a nonprofit back then, but it has become a nonprofit now. I think when I had joined there was less, there might have been just a few thousand followers on Native Women Run and it was started by a woman named Verna Volker. She currently lives in Minnesota but she is from the Navajo reservation. She started it and that's when I ⁓ decided follow them ⁓ because like, okay cool, I'm Native and I'm a runner and I'm a woman. This is me. So I followed them and then come 2023, I became an ambassador, did the running series, but I also applied to run with them at the Antelope Canyon Ultras. I did the half marathon. One of my friends told me, you have to stop saying just. Like, oh, I've just ran to 5K. I just ran. five miles. They're like, no, like that's, that's huge. So I ran the half marathon with a native woman running and that's kind of where like my journey with them took off because it was my first experience with them. And I, I feel like I got more involved. Verna, the lady who started it, like she has ⁓ boys and a daughter and her first three kids were sons. So I felt like she would talk to me, message me when I post a story of like, ⁓ they're so cute or something. So in my head, I'm like, my gosh, the founder of Native Women Run is talking to me. And it's funny because I actually hung out with Verna this past weekend ⁓ at the Canyon Ultras helping Angela Millet, who's an ambassador, run her 50-mileer. ⁓ So I spent like all day Saturday, like off and on hanging out with Verna. And so it's funny because just seeing how like our relationship has grown since then. so yeah, I still run with Native Women Run, had many incredible opportunities with them. Some I could not even imagine. So yeah, I Antelope Canyon with them, continued to be part of their group. still ran the big Cottonwood half marathon in 2023. And then I had the incredible opportunity of running my first marathon at the end of 2023. I actually thought I was gonna run the full Ogden because I wonderful friends like you and Tim and everybody pushing me. like, you can do the full, you can do the full. And I'm like, you know what, I can, I can do the full. Coach Ryan Head: Yes you can. Mika Shaw: And so I was the summer of 2023 that Made It Woman Run put out that they have a partnership with the New York City Marathon and they are choosing. can't remember if it was five or six girls to run the New York City Marathon. And I remember on a run with my mother-in-law down Old Snow Basin Road talking with her about it. I said, I don't feel like I'm going to get picked. I don't feel like I'm qualified. I just don't feel like I'm going to be selected out of, you know, thousands of people that probably put in their name or hundreds, I should say. And would be picked as one of the six or five. I can't remember how many it was. But I found out actually on the anniversary, the two year anniversary of my dad's passing that I had gotten selected as one of the girls to run the New York City Marathon that year. And I cried. But like, yeah, I found out and. Coach Ryan Head: Let's go. That's so cool. Mika Shaw: Yeah. So I finished 2023 with running the New York City Marathon. So with native boon run. Coach Ryan Head: That's awesome. Okay, there's so much I want to unpack here. So I'm like, man, I have so many directions I want to go. So we'll just go with the first one. So first one that comes to mind, Native American run? Why ⁓ are so passionate about that? Why is it so important to you? mean, obviously it's your heritage. I get that. But why? Mika Shaw: Okay. Okay. Right? think it's really awesome because I really agree with Vernice why she started it. I mean, here in Utah, there's not a lot of, you know, Native people, I feel like. And so I kind of feel, you know, just I shouldn't say different. But being with Native Women Run, it it and you know, starting my running journey, it really kind of just checked all my boxes of like, ⁓ my gosh, like these women are like me they're running too and in all these spaces that like you because for me, I thought that some of these marathons are only for fast people like you have to be fast and just just them ⁓ being to be at these races. kind of just representing Native American people, I didn't see a lot of representation ⁓ on after my passed away, he was very, very passionate about our culture and everything. So he would always take me down to Arizona when we'd go visit his side of the family. He would talk about it a lot. And I mean, my mom would talk about it a lot too, but like I hung out with my dad a ton growing up. And like I said, I checked on my boxes, like I'm native, I'm running, I'm starting out. Like these women are going here. They're there. And I'm like, I want to join. so yeah, I guess it's just cause what they stand and what they are is me. That's really, made me so passionate about continuing to follow them and with them, ⁓ guess, and ⁓ part of what stand for. Coach Ryan Head: That's awesome. No, I love that. I love that. And I think that's important. There's so many directions I could go with this, but the one that I wanna elaborate on just a little bit is, a society, we always be trying to be inclusive. It's okay have people from different backgrounds. It's okay to have people that have different thoughts and ideas about whatever, right? Mika Shaw: Yeah! Coach Ryan Head: ⁓ I always say like I always say when we run I don't care what you do in your personal life I just want to be us running like let's do what we love. Let's do it safely Let's do it in a place that everyone feels comfortable and you know, we if you're not educated on what it's like on reservations you should get educated ⁓ should get educated on what's happening and Mika Shaw: Yeah, right. Mm-hmm. Coach Ryan Head: One of my biggest things, and I've shared this before for years, it's probably been a few years since, or maybe a year or so since I've shared something about this, about the running but one of the main reasons why I started it was I thought to myself one day, call naive, it never occurred to me scary it can be for some people to run and to feel comfortable doing that. I remember when we started it, ⁓ started thinking about my daughters. And thought, you know, one day I want them to be able to run and I want them, if they want, I don't know if they're going to, they were like, dad, we hate the sport, but if they to run, I want them to have a place that they feel like they can do it without being afraid or feeling like there's ⁓ the boogeyman, you will, ⁓ which is sadly. ⁓ And... Mika Shaw: Mm-hmm. Mm-hmm. Coach Ryan Head: And then it hit me like there's so many people that run in fear I'm like, this is an absolute joke. And I, and again, I'm, I, I apologize. had no idea about any of this for years. I don't know why it just never occurred. ⁓ that became one of my, ⁓ wise to running is I want people to do it and feel like they can do it safely and not that they have to be afraid of out there. ⁓ And Mika Shaw: Mm-hmm. Coach Ryan Head: I always say I dare someone to mess with someone on my group run. I dare them. Like I can get crazy quick and I never want to do that but I have gotten passionate a few times and asked people, hey, it's probably best you don't come again because I'm not cool. Not cool what you're doing. just, it's something that I'm so grateful that you're passionate about this because it is who you are and I love that ⁓ love this group so much. ⁓ see the things you post about. I see that you've ran for them. Mika Shaw: Mm-hmm. Coach Ryan Head: And I love that. I think that's so cool that you do this. It really means a lot to me because it's just who you are. just adds ⁓ more to our running group and our running community. Mika Shaw: Mm-hmm. yeah, well, I'm glad and ⁓ I, know, ⁓ I'm grateful that, you know, there are actually two more ⁓ Native ambassadors on that are ambassadors this year. Sam, she is Navajo. She's from, she lives in Salt Lake. She's a huge runner. Yeah, so she's Navajo. And then Angela, who I just helped this past weekend, she's... also Native American from the Alaskan tribes. And so I'm like, in my head, I'm like, okay, yay. I mean, I don't know if without Native Women Run, honestly, if I would have ever met them on my own. You know, maybe we would have found each other if we were, you had. Interests in all still being ambassadors for the Ogden Marathon, know, like maybe we would have met there But I would have no idea like I knew them before they became ambassadors and so and it is all thanks to Native women run and there's actually a lot of women that I've met here locally that ultras like there's one lady that goes to my church. I had no idea She was an ultra runner, but she like runs like 200 300 milers and her story is amazing and just I'm like, ⁓ my gosh, running has just done so much for me and I've met so many incredible people that I'm like, I honestly feel like I'm like, wow, I'm being spoiled. Coach Ryan Head: I it. ⁓ Mika Shaw: I'm being spoiled. I'm like, this is why everybody should run because you will meet the most amazing people in your life. So. Coach Ryan Head: Yeah, I love it. No, and it's cool because you know one thing that you know I've I've said to a lot of different people is and I'll say to you is you don't know the impact that you've had on people wanting to either be an ambassador continue to be an ambassador to run a half marathon to run a full marathon. ⁓ don't know those you don't know the extent of that and it's just because you've been a part of these types of things and I know that I'm grateful for when you have showed up to group runs because I know me and your friends, I know that you trust me and I appreciate that you trust me, but you know, it is a scary thing to come to a group run for the first time and people are like, who are all these people? But one of my favorite things, and I'll say this and I'll continue to say it, one of my favorite things about our group run is the majority of the group are women. And it is my favorite thing that show up every week, every Saturday, it's majority women. Mika Shaw: Mm-hmm. Yeah. Uh-huh. Coach Ryan Head: And I'm like, good, that's exactly how I like it to be. I want women to feel comfortable. I want them to feel safe. And I want them to be able to say, hey, like, these guys, the guys that are here have our back. And I can assure you, you know, the Tims, the Aaron Tuponce's, the Zachs, like, we got your back. And I'm not ⁓ anybody, any of the other guys, because I know that they would too. the four of us have talked about it multiple times. And it's like, ⁓ yeah, no one better mess with our friends, because they're. Mika Shaw: Yes. Mm-hmm. Mm-hmm. Mm-hmm. Right. Right. Yeah. Coach Ryan Head: They're in for something really bad. Mika Shaw: Right. Right. 100%. No, I feel comfortable with everybody. I'm so grateful that everybody, you especially, you know, you guys looking out for us, us women and stuff. And I know that, you know, we will, we'll all look after each other. And like, I love it. I I truly do. I really feel safe at all the group runs. And it makes me sad, you know, to think that Coach Ryan Head: Mm-hmm. Mika Shaw: There are people out there that don't feel safe. You know, I know when I run by myself because I'm actually kind of just a paranoid person. Like I feel like my paranoia like skyrocketed ever since I had kids. So sometimes, you know, I don't like running by myself in the dark. I really don't. Even if I have my dog with me. So that's why I like to save my long runs for group runs because I'm, I'm, I'm with everybody and, um, but yeah, no, our group friends are good. They're safe. I love them. Coach Ryan Head: Mm-hmm. Yeah, that's smart, smart. Yeah. Yeah, no, it's awesome. and I agree with you. I, it is disappointing that, that, that people have to live in fear and that, that is impurating to me. It's just a joke because it's such a, an amazing sport and that we have to live in some fear because of some idiots out there. So, I know it's probably not the direction we wanted to go in the podcast, but, but, but it's frustrating. ⁓ Mika Shaw: Mm-hmm. No, no, you're totally fine. Even in the group. Yeah, 100 percent. No, I was going to say even in the group runs, I feel like there's there's been so many times when I finish and we're all just kind of hanging out at the very end, you know, chatting and everything. And you you I feel like you hear every so often. Oh, did so and so come through. Oh, did so and so go. How far were they going? OK, like I feel like everybody kind of. you your own distance, but I feel like there's always somebody still looking after you and somebody being like, okay, did they come through yet? ⁓ they left. ⁓ okay. Like we're all just looking out for each other. ⁓ So. Coach Ryan Head: ⁓ yeah, no, you're completely right. I can't tell you how many times, you know, I've kind of hung out waiting for like Matt Sandstrom to come through. I know I've kind of made sure Christie's come through a couple of times. it's just like, let's just make sure everybody comes through that everyone's fine. You know, like ⁓ like when we've done Old Snow Basin Road, I'll kind of just drive the course backwards and be like, okay, I people. ⁓ still coming, good, that's awesome. So ⁓ with you 100%. It's always one of those things I'm like, okay, everyone's good, we're good. We can leave. ⁓ Mika Shaw: Mm-hmm. Mm-hmm. Yeah. Yes. Coach Ryan Head: That's awesome. Well, cool. thanks for having this part of the conversation ⁓ because I think it's important and I know I probably got a little too passionate about it there, but I just want people to understand that it is a significant issue and there is significant issues like that throughout not just Utah, but throughout the United States and it is something that people should take very serious. ⁓ anyways, Mika Shaw: Yeah. Right. Coach Ryan Head: Next thing tell me how New York City went for you. I'm very curious how that race went. Mika Shaw: It was amazing. So we were there because, like I said, Native Women Run has a partnership with ⁓ the New York Roadrunners. I thought we were just going to go to New York and we were going to run the marathon. And that was going to be it. But the itinerary, actually, they this thing on, so the marathon's on Sunday. Coach Ryan Head: Mm-hmm. Mm-hmm. Mika Shaw: They have this thing on Friday called the opening ceremonies parade of nations. And it is where like people from like all countries come in this like parade holding their flag. And it's like all the people that are running from that country that are representing their country. ⁓ we to be at in Central Park like hours it happened because the New York Marathon was doing media on some of the girls and Coach Ryan Head: Mm-hmm. Mika Shaw: Keep in mind, we were in our traditional Native American attire. So it was really an emotional experience because growing up, we think a lot about our ancestors and what, for me specifically, what Navajo people have gone through. I think about my uncles and my grandpa who were in the Marines and... Just thinking of my parents' journey in general, they were poor reservation kids who made their way up to Utah. I'm here, I'm in New York City, I'm in Central Park in my traditional attire. I'm wearing roots of my culture and we're getting interviewed by the New York City Marathon media team. They're taking pictures of us even to this day, on ⁓ Native American Appreciation Month. The picture of us at the finish line in Central Park in our traditional attire pops up. And I actually saw this last year in November and I was like, ⁓ my gosh. we got to be the first people ⁓ the Parade of Nations when it started. They like a little like a they had some powwow dancers, ⁓ a ⁓ circle. so it was it was kind of it was really emotional because I was like, I Coach Ryan Head: That's so cool. That's awesome. Mika Shaw: did not think that this was gonna happen. I'm in my traditional attire, I'm walking through Central Park, I'm holding the flag, my tribal flag, and there are people just like in these bleachers, all the way down the course, and they're just standing there, and they're just watching us come through. And I'm like, this is really, really cool. And so we got to stand there and watch just seeing every country come through and it was a long parade. And then after that was a fireworks show and they're like, Kate, you know, we're kicking off the New York City Marathon events because I think the next day they had like a ⁓ and then they had like panels. The expo was huge, just like tons and tons of things that that we got to be part of. And that parade of nations was like the biggest thing. ⁓ so that like before the race even happened, I'm like, wow, this is a dream. Like, this is something I never imagined would ever really happen. and then race everybody made it to the, ⁓ the themselves. Like everybody had to find their own way. Cause you had to choose how you're to go in, like how are you going to shuttle into the, the, the start, which is just pure chaos in the morning. But we all made it to the start and one of the girls on our team, actually had her and her mom make us like short ribbon skirts and the ribbon skirts are like a traditional attire. And so they're like, we're gonna run in these short ribbon skirts. Obviously like under our skirts, have like our running shorts. And so we had the New York Times. come up to me and another girl, because we were wearing ours and they're like, hi, we're with the New York Times. We're just interviewing people that are wearing something other than just regular running wear. Because there were people that were running in costumes. So I can tell she was trying to be respectful. She's like, tell us about what you're wearing. And so we told them, we're here with Native Women Run. These skirts represent our traditional attire. And we went off and everything. I didn't really think anything of it. But it ended up being in the New York Times the next day. And it was in the actual, you open up the New York Times, and our picture was right there, and our names. And so it was kind of like, oh my goodness, this is... Coach Ryan Head: Mm-hmm. that's awesome. That's super cool. Yeah. Mika Shaw: It was almost too much because of how much like attention we were getting. You you finish the marathon and the marathon just in itself, I could talk forever about it. It was incredible. It is a party the whole entire way down. like, ⁓ the last half, maybe the ⁓ mile to the finish line for Ogden. Like ⁓ how it is, like all the way throughout the marathon. There were bands playing on the side of the road. Coach Ryan Head: That's all I've heard. Mika Shaw: There are people and I feel like people kind of also use it as like a like a party holiday because there were people that were sitting on coolers with like red solo cups just like watching people run through and I'm like I'm like it's like 11 in the morning but okay. ⁓ Yeah yeah like I said there were bands all throughout. Coach Ryan Head: Yeah. Yep, to each their own, yep. Mika Shaw: all through everything. When you get to Manhattan, it's like you're in a parade. Like there are just hundreds and hundreds of people, people like sticking their heads out of their apartment windows, like just everything. And then you get to the Bronx and there was like a DJ booth set up in the Bronx and there's like break dancers all along the side. You go through central park and there's just even more people. And then you see that finish line and it is just so emotional because like, I'm like, this is a major marathon. is my first marathon. I'm here with Native Women Run and the only reason why I made it here was because I decided to follow them because I decided running and it was because to honor my dad. So it was all just really emotional and like my finish line pictures I'm like bawling, I'm crying, like I'm ugly crying, my hands are in the air, I'm tired, like I'm just like, I'm done. I finished and it was amazing. Like it was truly an incredible experience and I hope that everybody, at least you know, if they want to run New York, like I hope they get the opportunity to do so because it's wonderful and I would do it again but I'd probably wait, wait a little bit to do it again just because it's expensive. Hotels in York are expensive and I want to do a few more things first. ⁓ Coach Ryan Head: Yeah, that's awesome. No, that's super cool. Trust me. New York's one of those ones I'd love to do one day too, but yeah, that's such a cool experience. And I love it ⁓ just hearing your story and kind of how it went for you. Let's fast forward to the Ogden Marathon in 24. Mika Shaw: ⁓ my gosh. one I was really excited for. It really exciting. Like I loved it because it's local. All of us friends are doing it. We all met at the start or ⁓ all at where the bus is loaded up. And we all just had like, you it ⁓ I truly like we should all get our own bus on the way up because I feel like we would have the best time. It just. Coach Ryan Head: Yep. Mika Shaw: The race itself was good, but it was also really hard. I had a certain time in my head when I would like to finish and I did not finish in that time because I like, I feel if you have a training plan, you need to follow that training plan no matter how much you don't want to run or you don't want to do the work that day. You have to do it because with New York, I was really disciplined with my training plan. I was I ran even when I didn't want to. I remember sitting up in bed one morning, like half awake, and I was crying to my husband and I said, I'm so tired. And he tells me he goes, you don't have to run today. It's OK. You can you don't have to run. You can skip it. And I looked right at him and I said, yes, I do. Yes, I do. And so I. Coach Ryan Head: Let's go. Yes. I love it. Mika Shaw: followed every single mileage I had to run. And so I thought that's what made New York, like it's hard. I feel like it's always hard. I feel like that's what made it like me bearable to finish and to be happy with that accomplishment. But with the Ogden, I was really lax with my training. I was like, oh, I'm supposed to run 16, but I'll just run 13. That's okay. I don't want to run today, I'll run tomorrow. And I am here to say don't do that. Don't do that. Because that's what made I feel like my Ogden Marathon experience not as great as I wanted it to be. Like I was happy with the outcome, I was happy that I finished, but I was a little upset with myself that I didn't try harder. Because in the moment, was mile 21, I felt like I was like, I'm ready to DNF. ready ⁓ DNF. like, my fueling was shot. I didn't follow it to the T. I think I was just like, oops, I should have took my gel like 20 minutes ago. I guess I'll take it now. Or nope, I guess I'll wait until the aid station to ⁓ do or do that. I'm going to take it. ⁓ I hurt now. So I'm going to take Advil now when I should have taken it miles back. So I just feel like It wasn't as great as I wanted it to be, but I was happy that I finished and I was happy that, you know, I got to see my friends along the course. got to I got to run with Dwayne. I ran with him for the first 18 and we had the same like like time goal. So was like, OK, we're going to run this together. It's going to be so fun. And then at mile 18, I was like, just go. Just go, leave me, leave me here. So, yeah, but. Coach Ryan Head: go ahead. Mika Shaw: a woman of redemption ⁓ I'm ⁓ run the full this year and I wanna make it better than 2024. Coach Ryan Head: Let's go! Well, before we go there, first off, Micah was slinging some great information there for anyone who's like, I hate getting up and doing my long run or I don't want to do the speed work today or I don't want to do hill repeats or da da da da da. She set up perfectly, right? Like I don't think you have to be perfect to your plan, but you got to be hitting at least 80%. If you hit 80 % of your plan, you're going to have a good experience. Don't never compromise the long run. You got to do the long runs. They're there for a reason you're gonna miss a run do do a you know a three or four mile run in the middle of the week if you need an extra day off I get that and and we all we get tired. We have things that come off your body sore Those ones where they're easy runs. That's what they're there for. It's just to maintain fitness that your body actively recover, but Yeah, if you're if you're sacrificing those long runs, ⁓ it's gonna be tough. It's gonna be tough. So Anyways, thank you for sharing that because I always like to have some kind of good advice for our first time marathoners who are going to be listening to this and they're like, okay, what, should I avoid? And, that's, that's pure gold. Um, stick to the plan, like as much as possible. And if anything, at a bare minimum, don't miss the long run. Like if you're going to miss, if you're going to miss anything, miss any other day, if it's the speed work, miss the speed work. I mean, don't do it if you can't avoid that. But at the end of the day, do the long run. That's the only thing you got, you got to stick to it. So. Mika Shaw: Mm-hmm. Great. Mm-hmm. Mm-hmm. ⁓ Coach Ryan Head: But well, anyways, did your 2025 Marathon go? Or did it turn in, I think it turned into an ultra, didn't it? Mika Shaw: Yeah, right. Okay. Oh my gosh. So, um, October of 2024, uh, I was getting ready to run Trail Fest with vacation races. So three day trail running, experience, which is amazing by the way. If anybody has the opportunity to do that, like do it. It's, it's incredible. It's trail races in Southern Utah. anyways, uh, two days before that I was leaving for that trail series. I know it's funny because I had so many goals and things that I wanted to do in 2025 and running the full Ogden. Because like I said, I'm a lady of redemption and I was like, I had an okay 2024 Ogden marathon. I want to run the full in 2025 again to redeem myself, be better. I'm gonna do it. I'm so ready. I'm gonna sign up for the winter running series. Coach Ryan Head: Sorry, I don't know why I'm laughing. I don't know why I'm laughing. Mika Shaw: Salt Lake Half Marathon again, and then the full Ogden, let's go. Well, October, I found out that I was surprisingly pregnant with my third child. Coach Ryan Head: Yeah! Woo! That's awesome! Congratulations! Yeah! Mika Shaw: So my, my and my due date was the end of May. for everybody that knows the Ogden Marathon, even if you don't know, the Ogden Marathon happens in the middle of May. So would be ⁓ very almost ready to give birth the day of the Ogden Marathon. So running, I feel like any distance was just on the cards for me. So yeah, ⁓ I found I was pregnant. in October of 2024. Coach Ryan Head: Nice. So as I've talked to a few of friends who ran ultras ⁓ and have been pregnant and have had children, I've them, like, what's worse? ⁓ And ⁓ I'm just curious, because I don't know, can't experience having a ⁓ baby. And ⁓ they all have said. having a baby is worse than ready get ultra. And now I've heard others say different, but the majority have said having a baby was worse because it's not, you know, it's not a hundred miles. It's not 36 hours. It's, you know, 10 months of just pure joy. And, and I'm sure every day you just feel like a million dollars. So anyways, anyways, I laugh just because I remember when you shared with us because right, like I still remember like, Mika Shaw: Mm-hmm. Yeah. Coach Ryan Head: And Tim knows this, I remember it was the core four of us. It was you, Joe, Tim, and myself for all group runs. And I was like, that's the group. Like, that's the core four. Like the four of us do, we do every group run. We always show up once in a while, we had something come up, but most of time it was always us four. all of a you're like. Mika Shaw: Mm-hmm. Coach Ryan Head: Yay guys! And it was so funny like your message you're like guys I have some great news to share with you. You're like I won't be running the marathon or I'll probably be out of the races and all this but I'm gonna have a baby and we're all like yay we're so happy for you but I knew the look it kind of funny like I remember the I remember when you posted about it too it was kind of like yay we're they're excited for this surprise and anyways it was just so cool Mika Shaw: No. Yeah Coach Ryan Head: I think kids are wonderful and it's an amazing journey to have children. And I know you feel the same way, but ⁓ I know it probably derailed your plans for a little bit. Mika Shaw: Mm-hmm. It really did. It did. It was a huge surprise. Well, me and my husband were in the talks of possibly having a third child, but just in the talks. And I told him, said, okay, let's revisit this after the Ogden Marathon in 2025, because I really, really want to run it. Okay. And he actually said that he wanted to run the half marathon. like getting my husband to just agree to that. Coach Ryan Head: Mm-hmm. nice yeah Mika Shaw: was huge for me because I have always wanted him to run some distance, run a race with me or something. I was super excited because he's like, yeah, I'm going to, you know, fitness back on track. I'm going to run the Ogden Half Marathon. And I'm like, OK, sweet. OK, we'll revisit this topic of having another baby after after the Ogden Marathon. then surprise right before one of the biggest trail races I've ever done in my entire life. I find out I'm pregnant, which which also My fueling plan was just shot. Coach Ryan Head: Nice. Mika Shaw: Because when I become pregnant, don't like putting anything artificial in my body. I'm just these things. eating really healthy, which I feel like you should do anyways, but you know, you ⁓ gels. Coach Ryan Head: ⁓ yeah, they're just so wonderful for your stomach. Trust me, I've... Mika Shaw: Gels are perfect and you know being pregnant. I'm like, I'm not taking any of that ⁓ ⁓ yeah, so my my 2025 racing season up until the fall of 2025 was basically hyping all you guys up Volunteering really to come to the Ogden Marathon ⁓ in 2025. wanted to meet Along the course, know somewhere, know how there's Coach Ryan Head: Yep, that's a call. That's awesome. Mika Shaw: little spots here and there like before you go down the canyon there's that one spot you know and then when you come out of the canyon there's another spot I wanted to meet everybody there and just kind of cheer you guys on because I really really wanted to be there like I was I was I was a little upset that I couldn't because I was having contractions early early early that morning and I was so sure that my son was gonna come that day but he came a week later so so yeah Coach Ryan Head: Mm-hmm. ⁓ hmm. That's awesome. Huh. Well, cool. You know, I think what a great ultra that you went through last year. It was fun when we saw the pictures of your newborn. Couple of questions with this and then we'll go to kind of go, yeah, anyways, we'll keep moving forward. But ⁓ your husband wanted to do another race or another half marathon? Mika Shaw: So yeah. He has not mentioned it. He did not run in 2025 because I'm like, oh, I'm pregnant. And he's like, oh shoot. Well, we were gonna do it together. Coach Ryan Head: Well, my promise to him. ⁓ he wants to do one, if he wants to do it, I'll help him and I'll help him do it for free. So you let him know. If he wants to do it, I would help him. Because I think it's important. I think ⁓ couple running together, I get it, you guys have kids, so it'd be difficult. But if he wants to do it, let him know, I'll help him. I'd be more than happy to do that. ⁓ Mika Shaw: Okay. ⁓ my gosh. Yes. Okay. Mm-hmm. Yeah. Mm-hmm. Okay, I I will let him know because that would be amazing if it's it's funny because you'll see some of those couples running the races and stuff and they they they cross the finish line and they're so cute they're like holding hands and they're up together and they're like, yeah, we finished and I'm like that could be us if you ran Coach Ryan Head: Yeah, I know. I say that to my wife. I'm like, you know, it'd be really nice if you ever did like a hundred miler with me. And she's like, not in billion years. So don't even worry about it. Like it's not going to happen. So it's, all, ⁓ it's all good, but we'll cool. Well, you've done a great job giving us kind of your racing history. I've loved it. I mean, obviously I've known you through so much of these things, which has just been inspiring. it's been fun to see your journey. you know, I kind of want to shift gears a little bit now. Mika Shaw: Yeah. Coach Ryan Head: and talk more about your why. I think your why is very important, it's very deep. I know exactly who it's attached to and what there's so much about that, but why do you do all this? Why do you even keep doing all this? Why is it important to you? And I know part of it may be like, well, it's fun with the community and it's all that fun stuff, but why do you even keep doing all this running stuff? Mika Shaw: Okay. Mm-hmm. Mm hmm. Yeah. So, you know, I mentioned my why is, you know, my dad passed away in July 3rd of twenty twenty one. broke me. It really did. He passed away unexpectedly. He it was in ⁓ Phoenix, Arizona. you know, it was just he was away. He wasn't nearby. ⁓ And ⁓ my got a phone call. And then she called me. was like, yeah, it was July 3rd that night. And so just like, just the way it all happened, you know, it was sudden. I didn't talk to him beforehand. It wasn't like, you know, we knew this was coming, say our goodbyes. It was just like, you know, just gone. And I was really close with my dad, the youngest of four children. And like I was his little shadow. I would follow him around all the time. He would be in the garage fixing stuff. I was there too. Even out of this day, like my favorite place to go is the garage. Like I'm always reorganizing, putting stuff away. you know, we do a lot of things going fishing and everything. Like I have a fishing tattoo, like a fishing pole tattoo on my leg, you know, in honor of him, you know, it just, really, really broke me and it sent me into depression and it was really hard. I think, you know, I've really deep dove and like told people. ⁓ Like why it's it's been such a hard thing. You know, I feel like anybody who's lost a parent it is really hard. But I just felt like the way that I lost my dad it was so sudden and just like no at all. And so it like I said it I slipped into depression. It was really bad. You know, there was a day when you my husband looked at me and said, are you okay? Like I just want to make sure you're okay. And I just never look at it. I'm like, I'm fine. I'm fine. my dad, he had a nickname for me, he called me Sprinkles. we were just, me and him were close. He would call me and when I wanna answer, he'd me voicemails. So I still listen to those to this day. My ⁓ second was ⁓ nine months old he passed away. ⁓ And because of pandemic, my dad never got to see him. So ⁓ my dad only to see my oldest son. And of course, you know, with my baby, you know, I never got, I don't see, didn't see, and my dad didn't get to interact with my youngest two children. And so, you know, he ran, I remember him talking about running, he ran track in high school, he ran just as a res kid on the reservation, and that's why I started running. It was in 2022, shortly after he passed away, and I feel like it truly, it honestly saved my life, because I don't know what I would have done if I didn't find running. And it started off as a way to honor him. You know, I still do every single race I mean you'll see anytime I post a picture of my bib you'll always see a hashtag run like Mel because my dad's name is Johnson and So and I did it because it's like run like hell, but you know run like Mel So I have it on all my race bibs Coach Ryan Head: Mm-hmm. Mika Shaw: And I even write it on my shoes sometimes. I hashtag it when I post, you know, some running stuff on my social media. And so that's been my really, really big why. And like I said, I still run for him, but I found that it is my therapy. Like even apart from, you know, coping with my dad passing away, like my mental health has changed so much since running. It has made me It has made me happier. I feel like it makes me a better mother. It makes me a better wife, better friend, just a better person overall. And just the influence that the people that I've met running have on me. Like you, you're so kind, you're so positive. I'm like, oh my gosh, I wanna be more like Ryan. I'm gonna be kind and positive. I'm gonna have a positive attitude today. And just, you other people like I know some people in our group, you know, they have injuries and stuff and it, you know, they can't run and seeing how they are ⁓ the recovery stage honestly helped me through my pregnancy because like I said, running was my therapy and when I was pregnant, I couldn't run. ⁓ and I was getting kind of depressed really. I was having FOMO seeing all your guys's posts. Of course, I was cheering for you guys because I'm like, ⁓ you know, I want you guys to do good and everything but Coach Ryan Head: Yeah. Mika Shaw: I was mostly just missing it for myself and it slowly slipped me back into a little bit of depression after I had my son. So starting it back up again, running with the group and everything has really, really helped me. Obviously I run for my culture. I feel like it's a big part of my culture and I talked about that. There's ceremonies where we run. And then I also... like run for my health because I look at my kids and they like, I want to be around for a long time. I want to be around for a long time. Like I just, have this vision in my head of running like the out and back winter running series, 10 miler. I just see myself, you know, being like a slow, ⁓ slow mom, you know, running and then seeing all my three sons coming back, you know, like they're, they're, they're young, they're fit, they're fast. And know, mom was still going to the halfway point and they're already turned around and they're all three of them are running back together. And I'm just like, ⁓ my boys. Like that is just like what I envisioned in my head every time I run the 10 mile distance because like they see me do it. And even now, my seven year old, he wants to do it. Like he talks about running the Ogden Marathon all the time. He's like, I want to run the Ogden Marathon with you. So that's just my why and why I continue. yeah. ⁓ Coach Ryan Head: Mm-hmm. That's cool. Yeah. Yeah, that's awesome. Can I ask you a couple more questions about this? do think your dad thinks of you right now? If all of you running? Mika Shaw: Yeah, my gosh, ⁓ think he loves it. I really do. And every single time I run, I kind of just close my eyes for a little bit, just for a little bit, because I'll trip. And I just imagine him running next to me. And I know that if he was still alive, he probably would have ran at least one of the distances I ran with me. I know he's proud me. I know that. And even apart from running, the family, like I said, my dad, grew up a poor res kid. And just like, you know, just apart from running all the things that I've accomplished, just, know, I know he's really proud of me. So. Coach Ryan Head: Well, I can tell you from what I have experienced with you, I'm sure he's proud of you. I'm sure he is. He thinks the world of you. I think he probably sees all the races you've done and the difference you're making, not just for your family, but for the community you're a part of, for, you know, Native Run group that you're a part of. I'm 100 % sure he's so proud of you. And he just thinks, you know, what an amazing job you're doing and keep going. Just keep doing it. being the best version of yourself and I love that you brought up your kids as well because I'm the same way. I tell myself I run because I want to show my daughters that it's possible, right? ⁓ And so, ⁓ know, for me, I'm like, ⁓ do my hundreds and I... Mika Shaw: Yeah. Mm-hmm. Right. Right. Coach Ryan Head: I always think to myself, I want them to know that no matter how hard it gets, that it's possible. That you can do really hard things and you don't have to be like, you don't have to have the perfect body, you don't have to be the perfect runner, you don't have to have the perfect genetics, that you can do hard things. And I hope that the community sees that too. For me, so encompassing because I'm like, you know? Mika Shaw: right. Right. Mm-hmm. Mm-hmm. bright. Coach Ryan Head: I've talked about it, but like I was talking on the last episode that I just recorded, but I was talking about when you would send me your fun text messages during the Wasatch 100. And I'm like, you know, like for her to even send me something meant so much. And I'm like, and I remember just, I always think to myself, like, you know, I remember when I read your text message, it was like, I think it was like in the sixties on bear 100. And I was just like, I don't. want to be strong any longer. I don't want to do this anymore. I want to quit. I'd love to quit. And I was sitting at a fire and it was cold up there at Franklin Basin aid station. And I'm reading this and I'm like, you know, there's people that believe in me. So it's time to go. It's time to get up and keep moving. And whether that's inspiration for me or that's inspiration for you guys or motivation or whatever you want to call it, it just it helps move the world forward. And I think that's Mika Shaw: Mm-hmm. Mm-hmm. Right. Coach Ryan Head: That's the type of good that we need in this world right now is these things that help us motivate us to be better people. I don't know. Yeah, just my crazy thoughts about it. But I think ⁓ a good example to so many people and I'm sure not only are your kids proud of you, but so is your dad and you're doing amazing stuff. So yeah, of course. Yeah. Well, ⁓ Mika Shaw: Great. Now, don't. No. ⁓ thank you. Yeah. ⁓ Coach Ryan Head: I've loved our conversation. I've loved that we've talked about so many more important things to you, to who you are as an individual. I've loved the races you've done. Obviously, I've been able to be a part of a lot of them with you. ⁓ It's been fun to see your journey. I'm excited to see where you go from here. I think it'll be, it's exciting to think, what's next for Micah. So let's talk about that. What's next for you? Mika Shaw: Mm-hmm. No. Okay. Coach Ryan Head: Yeah, Mika Shaw: Okay, what's next for me? the full Ogden 2026, I am gonna do that. I do the Salt Lake every year. ⁓ The first year I did Salt Lake, was awful. I hated every minute of it, it was So that's why every single year after that, I decided, hey, I'm gonna do it, but I'm gonna do it for fun. Coach Ryan Head: Let's go! Yes! Mm-hmm. Mika Shaw: I'm gonna do it fun, no time, no time, just looking at your watch to take your gels whenever you need to. Just have fun with it. I'm doing this all like it was a training run, off the Winter Running Series with the 10-Miler this weekend, And then ⁓ the Half Marathon Winter Running Series, full logged in. I actually signed up with my church group this week to do the Spartan 5K. Coach Ryan Head: Okay. Yeah. Mika Shaw: Just kind of something light and fun in the summer, know, something look forward to. don't really have anything planned for the fall. ⁓ did think about switching the Big Cottonwood half with St. George. Half? Yeah, yes, so. ⁓ Coach Ryan Head: Let's go. Yeah. Ooh, let's go. It's gonna be a party down there. It's gonna be a party. Everyone's going because it's the 50th anniversary. I I could say that I'm going. I'm not. I want to, but I promised a friend that I'd help him at the DC Peaks 50-Miler, which is the same weekend, but it's gonna be a party. You should go. You really should go. Everyone's gonna be there. Mika Shaw: ⁓ Okay, yeah. Yeah, yeah. Yeah, so I wanna try for that, because I heard a lot that people say that it's awesome, it's amazing, they love it a lot. And there's a certain, there's somebody in our running group that tells me that it's equal or maybe just a little bit more that they love that more than Ogden, but I'm not gonna say who. Coach Ryan Head: ⁓ I bet I could guess who it is. I've heard it from this person multiple times. Mika Shaw: So I'm like, okay, I'll try it. I'll try it. I think I might do the St. George half, but other than that, I don't have anything going on for the rest of this year. But I will tell you that I, after being at the Antelope Canyon Ultras this past weekend, helping with crewing and pacing, I think I am going to do the Antelope Canyon Coach Ryan Head: You should. Mika Shaw: next year. I ⁓ I, after it, I'm like, ⁓ my gosh, this was such an amazing experience. I loved it. So, and just seeing everybody and I'm like, I already ran part of the course so can kind of get a good idea of like what to train for and what to do. Obviously being in the thick of it, being in it, it's like 34 miles. Like it's ⁓ a lot, yeah. Coach Ryan Head: Let's go! I love it! I love it trails, let's go! Mika Shaw: I think next next March, March 2027, I am going to try for my first ultra. Coach Ryan Head: You should, you should, you'll do great. Honestly, I mean, it's probably like, I'm not much of a therapist, but I think it's like the addiction, whatever like scenario, but you you're like, well, it's only a marathon. And then you're like, well, 55K is ⁓ much further, right? Come on, it's only like five or six more miles. And so you just go down, but man, I'm telling you, I love the 50K distance. it's my favorite to race. Mika Shaw: Yeah. Yeah, I know. It's fine. ⁓ huh. Coach Ryan Head: is just a fun, fun area, so that's cool. You're gonna do amazing, you'll do amazing. I'm excited ⁓ to see how that all plays out for ya. Mika Shaw: Yeah. So yeah, yep. I'm, I'm really excited. I said, I don't, I mean, I don't know how the rest of the year after Ogden is going to go. And I always honestly get kind of depressed after Ogden marathon. I do just because like, I feel like our community, the group runs, you know, like the build up to it, everybody talking about it, what distance are you going to do the winter running series? And then when it's all done, it's like, okay, what's ⁓ So. Coach Ryan Head: Mm-hmm. Mm-hmm. Yep. Mika Shaw: You know, I'm trying to find something in the fall, like, so that's why I said, say, Half is probably gonna be in my, it's gonna be on the schedule for me, so. Coach Ryan Head: Nice, I love it. cool. Well awesome. Well thank you much. ⁓ I wanna transition over now as I've done with every one of my, guest. I'd love to do my round questions if you're okay with that. So it's been kind of my little thing to do. Mika Shaw: Yes Coach Ryan Head: I actually really enjoy this. don't know why. It's probably weird and sadistic, but we're gonna do it anyway. And you can do a one word answer or you can explain a little bit, but we'll hit you quick with these. So first one, favorite race distance. Mika Shaw: Okay, no, no, we're good. Okay. Okay. Half marathon. Coach Ryan Head: Woo, let's go, Mika Shaw: it's just like the perfect distance. think, you for me, I'm not too sore after it. I finish in time to have breakfast still in the morning and I can still hang out with my kids for the rest of the day. That's why I love it. Coach Ryan Head: Yeah, I'm the same way. If I'm racing, half marathon is my favorite racing distance. So love it if I'm doing roads, that's my favorite road racing distance. Rotor trails. Mika Shaw: Mm-hmm. This was a tough one I'm gonna answer with whatever Old Snow Basin Road is. ⁓ Coach Ryan Head: ⁓ that's, you know, gonna go with that's a road. So we'll go for it. I know that's your favorite, one of your favorite pasta runs. ⁓ Mika Shaw: That is my favorite. Anybody who hasn't done it before, it's beautiful. paved. There are some parts where you get a little bit of the but it's nature up until you get to the last few miles, depending on how far you're running. But yes, it's beautiful. ⁓ Coach Ryan Head: Yeah, that's awesome. Okay, morning or evening runs? Yeah, let's go. Most everybody says that. There's just the weird Nate Allreds out there that hate morning runs. So anyways, but favorite post-run or post-race meal? You can choose either one or tell us what they both are. Mika Shaw: Morning. Morning runs, yes. Hmm, I would say... a breakfast sandwich, ⁓ toasted bread, bacon, eggs, my collagen tea. ⁓ green tea with a scoop of lemon collagen in it, and it tastes like a lemon drop candy. Coach Ryan Head: Peace. Nice. Nice that's how the Jimmy heck yeah, okay. No love that love that Okay, this might be a two-parter, so we'll see it depends on what you say music podcasts or silence on runs Mika Shaw: Okay. on runs. Music or chatting with friends? I know that wasn't an option, music when I'm by myself, when I'm with the group, we are chatting. ⁓ Coach Ryan Head: No, that's fine. Okay, favorite question I've been asking everybody, whatever they say music, what's on the playlist right now? Mika Shaw: Okay, the playlist right now Blink, ACDC, Franz Ferdinand, Modest Mouse, some CCR, Coach Ryan Head: Nice. Mika Shaw: Let me see. And then I have to have just like... Backstreet Boys or NSYNC. I have to throw. Coach Ryan Head: Ladies and gentlemen, ladies and gentlemen, that's the perfect playlist. Thank you very much. Nothing else. I know me and Micah share the exact like very similar music interests. Ladies and gentlemen, that's the perfect playlist right there. You got a mix of it all. You got some, you know, pop punk. You got some pop, pop music from the nineties. You've got some rock. mean, dude, come on. alternative. That's amazing. I love it. Great work. Mika Shaw: Mm-hmm. Mm-hmm. Mm-hmm. Yes. Yes. Coach Ryan Head: And if you don't like our music choices, we'll talk. Our music choices are the best. I love it. I know you have the same similar taste. I was excited to ask you because you and Tim are two of the people I know who have ⁓ exact same taste. ⁓ Mika Shaw: They're the best. ⁓ and taking back Sunday, of course I have to have some taking back Sunday in there. Coach Ryan Head: Let's go, let's go. I love it, I love it. That's so cool. Perfect playlist. You know, I got nothing else to say to that besides, ladies and gentlemen, follow her playlist choices. You can't go wrong. So that's awesome. Okay, last two questions I'll throw at you and then we'll wrap it up. What would you tell somebody that ⁓ maybe lost their why with running? What would you tell them? What piece advice would you give them? Mika Shaw: ⁓ I would say when was the last time you felt happy with your runs? When was the last time, let's go back, let's go all the way back what you doing ⁓ in time frame to make be a happy moment? Like what's changed? Because I'm a huge believer in like if you're ⁓ unhappy with. situation or something in your life when was the last time you were happy and I feel like go from there so yeah Coach Ryan Head: Yeah, I love that. No, I think that's really good. like to say this very similar thing, like ⁓ was making you happy at that point? ⁓ let's try to replicate that. Let's try to get ⁓ back to that. So I love that. I think that's super, super smart advice. Cause you can kind of troubleshoot and be like, okay, there's some changes. And ⁓ along those lines, like I've always said, burnout's a real thing. happens, it happens to people. I don't... Mika Shaw: Mm-hmm. Yeah. Coach Ryan Head: You know, I think there's people like you, me, Jenny, that we probably will run the rest of our lives because we just love this stuff. We're just crazy about it. You know, but that being said, ⁓ burnout's real thing. I have felt burnout before too and given myself a couple of days of just like, you know, stay away from it. Just stay away from it. It's good to give yourself a break. ⁓ And it's how when I do that, I'm always like, I want back in like immediately. And it was just good to just step away. So. Mika Shaw: Mm-hmm. Mm-hmm. Mm-hmm. Mm-hmm. Mm-hmm. Mm-hmm. Coach Ryan Head: ⁓ Anyway, so I love it. I love that you're like, what made it so fun for you? Because I know some of my favorite things to do whenever I'm like, well, what was this? Why was this so fun early on? Is I'll just turn on Blink-22 music and blast it. And I'm probably not healthy for my ears, but I'll just be like blasting it, running as hard as I can. And I'm like, this is what I love. This is why I got into it years ago, was listen to my favorite tunes and just running it out. So that's awesome. Okay, last question I have for you. Mika Shaw: Yes. Mm-hmm. ⁓ Coach Ryan Head: what is, ⁓ you, and maybe you've shared so many whys, which done such a fantastic job, and appreciate sharing I appreciate you being a little vulnerable with us, because I know maybe these topics were a little bit hard to discuss, but I appreciate you being willing to. One last thing about your why that you'd love to share with all of us about why you do all of this, why you do all this running stuff, ⁓ why you put yourself through all this fun, anything else that maybe forgot that you wanna share. Mika Shaw: I think self accomplishment, like you are the one putting in the miles. You're the one putting in the time, the energy, like no one can finish this race but you. And so I feel like running, ⁓ shows a lot of that and outside of running, like you said, you know, with your kids, you know, when time gets hard, times get hard, want to show them that you can do it. I feel like endurance running, you know, running in general, like it's hard. Like I said, there's certain times where you're like, I can't go any further. I don't want to do this anymore. I really like my body's giving out or like, mentally you're not there. I feel like being an endurance runner, trail runner, road runner, just a 5k runner, any anything, it's always hard. And in life, there's going to be times where it's going to be hard you you push through it, take a deep breath, take a break, you know, walk or, you know, I feel like self accomplishment is is is a huge thing. And it's a, you know, another reason why I put myself through all this is because I'm like, I can do it. Coach Ryan Head: Yeah, no. Yeah. And honestly, like you should be proud of yourself because it is hard. It's not, you know, like I, whenever someone's like, ⁓ you shouldn't, you know, be proud of yourself for this kind of stuff. And like it's being prideful or whatever. And I get that there is a big difference, you know, between being super prideful and whatnot, but you should be proud of yourself. You put yourself through some serious hard stuff to get yourself in this position. And right. What percentage are we in the human population that does these crazy things? We're very, very small. you know percentage so you should be proud of yourself and you should be like you know what I accomplished and really tough stuff so I love that and and I think most people should look at it that way too like no matter what your pace is no matter what distance you do like it's just awesome that you get up and you go so I love that thank you for sharing well cool Micah this has been fantastic like this has been so good I've appreciated our conversation if anyone wants to follow you that's on social media Strava anything like that it where could they follow you at Mika Shaw: ⁓ Mm-hmm. Mm-hmm. Yeah. so on social media my Instagram is where I post most of all my running stuff and of course like family stuff. It's ⁓ Michael in mika l y n n underscore Shaw On Instagram and on Strava I am on Strava Mike a Yeah, ⁓ and I just started using Strava this year, January 1st at the first group run of the year, everyone was telling me to hop on Strava and yes, I've been running for four years and I just got Strava. So let's follow each other, let's be friends and let's motivate each other. Coach Ryan Head: That's awesome. That's awesome. I love it. No, I'm glad that you got on and that you're starting to use it. And I'm like, where is she? Why isn't she doing this? So it's awesome. I'm glad that you jumped on. So that's super cool. Well, thank you so much. Before we wrap up today, I just want to give another shout out to Fleet Feet, our premier sponsor for the podcast. I'm grateful for them for all that they're doing to help us. If you have questions, needs with running, whether that's shoes, nutrition, hydration. gear in general. see the great people at Fleet Feet, both at the Ogden store and Leighton store. They'll get you taken care of. Again, Jamie over there, Jamie McDonald is doing a fantastic job. So is Kevin Kirk, so is Jamie Cutler, and all those great employees. They'll get you taken care of. So definitely go see them. They'll get you everything you need to get you out running and get you taken care of. So anyways, Micah, thank you so much for your time today. I really appreciate it, and I'm excited for people to hear your story. Here you're amazing why because it's just another one of these stories that people in our community need to hear. So thanks again Micah, thanks for being on the show. Mika Shaw: Awesome. Thanks for having me. It was fun.